16 Minute Triceps Torture Workout

by Kaylie Ginn | Mar 23, 2020 | arms, Members, Under 20 Minutes, upper body, Weighted Workouts, Workouts | 35 comments

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16 Minute Triceps Torture Workout
Print Workout Here

Get ready to have those triceps shaking after this quickie workout

What you will need:

Mini band, 1 dumbbell (ideally heavy)

Warm-Up:

Included in workout.

Workout:

Today’s workout includes 4 tricep burning moves. You will perform each move for 30 seconds with a 15 second bread. We will go through these 4 moves a total of 4 times.

Exercises:

Tricep Overhead Extension – Grab your heavy dumbbell and hold it above your head. Slow and with control, lower the weight behind your head, so that your elbows are now bent. From there, all you need to do is straighten your elbows so that your weight is above your head again. Continue to rep it out.
Mini Band Tricep Extension – Holding the miniband in your left hand, bring your hand over so it is just above your right shoulders. Grab the bottom of the mini band with your right hand, palm facing down. Your right arm should be bent at a 90-degree angle. Now push your hand towards the floor as you straighten your elbow. Release back to starting position. Switch arms with each round.
Triceps Push Ups – Be sure when perform triceps push ups that your elbows are tucked in and coming behind you rather than beside.
Closed Grip Chest Press – Grab your heaviest weight and lay on your back. Hold the weight above your chest, as you bend your elbows and lower the weight, be sure (just like the push ups) that your elbows are tucked in close beside you, we want to make sure the triceps are fully engaged. Once lowered, push the weight back up to the top and repeat.

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

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35 Comments

Krysta Dudley on March 23, 2020 at 8:57 am

Love it! Thanks Kaylie! The kids and I did this together, they used 2lb weights – so cute! We are now going to do short workouts every morning to start our day! PS my arms are burning!!!!
Reply
- Kaylie Ginn on March 24, 2020 at 6:30 pm
  
  I love that the kids are getting involved, thats fantastic!
Nicole Smith on March 23, 2020 at 10:35 am

Well I can say my triceps woke the eff up. Haha. This was great Kaylie. Thank you.
Reply
- Kaylie Ginn on March 24, 2020 at 6:31 pm
  
  hehe glad I could help!! xx
janchoi on March 23, 2020 at 6:39 pm

I like this style!
Reply
- Kaylie Ginn on March 24, 2020 at 6:31 pm
  
  YAY im so glad <3
LaurenSledziewski on March 24, 2020 at 9:09 am

Love this one!!!
Reply
Kendra Lawrence on March 24, 2020 at 9:59 am

Loved the tricep focus!
Reply
Manic_Mama0915 on March 24, 2020 at 1:58 pm

Thanks for the Great workout! My triceps are on fire!!! Definitely helped lighten my mood!
Reply
- Kaylie Ginn on March 24, 2020 at 6:32 pm
  
  I heard you Tanesha and Lisa did this together, I absolutely love that!
Jennifer Wiggans on March 25, 2020 at 9:32 am

Felt that … wowzers!
Reply
- Kaylie Ginn on March 25, 2020 at 2:23 pm
  
  YAY you did, good for you babe!
julieboak on March 25, 2020 at 12:34 pm

wowza, triceps are on fire!!!!
Reply
- Kaylie Ginn on March 25, 2020 at 2:24 pm
  
  right!! It was a burner for sure
JCleary79 on March 25, 2020 at 3:21 pm

Eeeeek! Can barely hold the phone! ???
Reply
- Kaylie Ginn on March 25, 2020 at 3:49 pm
  
  haha hopefully its not hair wash day
annstewart on March 25, 2020 at 4:17 pm

That was great. I loved the signal muscle group focus!!!
Reply
- Kaylie Ginn on March 26, 2020 at 12:59 pm
  
  YAY that makes me so happy to hear
Kristina Bergeron on March 25, 2020 at 7:01 pm

Love working those triceps!
Reply
- Kaylie Ginn on March 26, 2020 at 12:59 pm
  
  me too!!! burns so good
Jenn169 on March 25, 2020 at 9:35 pm

Holy crap, my triceps are still twitching. I’ve liked the style this month.
Reply
- Kaylie Ginn on March 26, 2020 at 1:01 pm
  
  oh man mine were twitching so bad after this haha, THE BEST FEELING
Sandra on March 26, 2020 at 7:32 am

Thanks for another change up! Love the variety you ladies give us.
Reply
- Kaylie Ginn on March 26, 2020 at 1:01 pm
  
  YAY my pleasure, variety is the key to keeping our bodies guessing
Karyn Ngo on March 26, 2020 at 8:14 am

That was torture for sure! Triceps on ?
Reply
- Kaylie Ginn on March 26, 2020 at 1:01 pm
  
  woohoo, virtual high 5 babe!
Kate Stock on March 26, 2020 at 5:52 pm

Bam!!! ??
Reply
JDix13 on March 27, 2020 at 3:45 pm

2/3 for the week…My arms feel like wet noodles lol
Reply
AmandaA on March 29, 2020 at 2:15 pm

Feeling an awesome triceps burn after that, thanks Kaylie! Going to bookmark this one to help improve my chaturangas in yoga! =)
Reply
Amanda Savoy on March 29, 2020 at 3:31 pm

Loved it!!!!
Reply
April Patch on April 1, 2020 at 6:32 pm

We are finally caught up after my couple weeks off for surgery and now going to be current again! Yay!!
Reply
- Ashley Dale Grant on April 3, 2020 at 12:42 pm
  
  ??
Nicole Smith on June 17, 2020 at 1:23 pm

I had forgotten how much I love this torturous workout.
Reply
- Ashley Dale Grant on June 18, 2020 at 8:52 pm
  
  So awesome to see you commenting again!
Rebeca Olivares on May 26, 2021 at 3:45 pm

second workout of today, was perfect
effective and short
Reply

16 Minute Triceps Torture Workout

35 Comments

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