30 minute advanced tricep workout with a resistance band at home

Here's everything you need to try our 30 minute advanced tricep workout with a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Diamond Press Ups
  • Inchworm to Hollow
  • Circuit 2
  • Quadrupled Extensions
  • Deadbug Hold with Single Leg Lowered

Circuit 1

Complete this round 3 times.

Diamond Press Ups

Complete 15 repetitions

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Inchworm to Hollow

Complete 5 repetitions

Coaching Tips For Inchworm to Hollow

Follow these cues to perform Inchworm to Hollow correctly:

  • Feet slightly wider than hips, slowly walk your hands out overhead as far as you can with control
  • Take small steps with the hands.

Circuit 2

Complete this round 3 times.

Quadrupled Extensions

Complete 12 repetitions

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

  • Take your time and do a slight pause at extension, feel the tension in the glutes.

Deadbug Hold with Single Leg Lowered

Complete 35 seconds

Coaching Tips For Deadbug Hold with Single Leg Lowered

Follow these cues to perform Deadbug Hold with Single Leg Lowered correctly:

  • Ensure lower back is pressed into the floor
  • Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.

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This workout was made by Sean Klein

Sean Klein

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