30 minute beginner tricep workout with a barbell at home

Here's everything you need to try our 30 minute beginner tricep workout with a barbell 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Russian Twists
  • Side Raise
  • Side Plank
  • Circuit 2
  • Janda Sit Ups
  • Deadbug Hold

Circuit 1

Complete this round 3 times.

Russian Twists

Complete 18 repetitions

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Core
Trunk
Rotation

Coaching Tips For Russian Twists

Follow these cues to perform Russian Twists correctly:

  • Do not move with speed
  • Let the load pull on your core.

Side Raise

Complete 8 repetitions

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Isolation
Upper Body
Deltoids

Coaching Tips For Side Raise

Follow these cues to perform Side Raise correctly:

  • Do not use any momentum
  • Keep the shoulders in a fixed position throughout
  • Only have a slight bend in the arm
  • A plate is used in the video, but a dumbbell is more appropriate.

Side Plank

Complete 20 seconds

Core
Trunk
Resisting Rotation

Coaching Tips For Side Plank

Follow these cues to perform Side Plank correctly:

  • Keep the hips in line with the shoulders
  • Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.

Circuit 2

Complete this round 3 times.

Janda Sit Ups

Complete 14 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Janda Sit Ups

Follow these cues to perform Janda Sit Ups correctly:

  • Keep the knees above the hips throughout the entire movement
  • Isolate the abdominals as much as possible.

Deadbug Hold

Complete 20 seconds

Core
Trunk
Anterior Core

Coaching Tips For Deadbug Hold

Follow these cues to perform Deadbug Hold correctly:

  • Press the lower back into the floor and keep the pressure into the floor throughout
  • Keep arms locked and pointing upwards.

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This workout was made by Sean Klein

Sean Klein

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