30 minute intermediate tricep workout with a resistance band at home

Here's everything you need to try our 30 minute intermediate 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
09/02/24
In This Workout
  • Circuit 1
  • Diamond Press Ups
  • Bear Crawl Hold
  • Tuck Ups
  • Bottom of Press Up Hold

Circuit 1

Complete this round 3 times.

Diamond Press Ups

Complete 12 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.

Bear Crawl Hold

Complete 30 seconds

The bear crawl hold is an excellent anterior core and also full body exercise. Using the exercise to develop the core musculature can be excellent for both the general public and athletic populations.

Benefits of Bear Crawl Hold

The primary benefit of the bear crawl hold is its development of the muscle in the anterior core. While secondarily it can help to develop upper body strength or endurance depending on the individual who is performing it.

How To Do Bear Crawl Hold

  1. Start with the hands, knees and toes on the floor, with the knees under the hips.
  2. Lift the hips so the knees are hovering just above the floor.
  3. Ensure the elbows are locked (arms are straight) and maintain the fixed position throughout the entire hold.

Coaching Tips For Bear Crawl Hold

Follow these cues to perform Bear Crawl Hold correctly:

  • Keep knees close to the floor, back straight and hips and shoulders in line
  • Keep the knees under the hips.

Tuck Ups

Complete 10 repetitions

Tuck ups are on of the most advanced anterior core variations, especially when they are performed with excellent form. They require a great deal of abdominal strength and therefore should only be performed by those who have the experience.

Benefits of Tuck Ups

The main benefit of the tuck up is building strength in the anterior core. The ability to perform multiple repetitions will create adaptations that progress the muscles of the anterior core.

How To Do Tuck Ups

  1. Start in a very stable hollow hold, with the lower back pressed into the floor, shoulders off the floor and feet and hands together.
  2. Use the abdominals to lift the shoulders and knees towards each other folding yourself in two.
  3. Return to a stable hollow hold position with the lower back pressed into the floor.

Coaching Tips For Tuck Ups

Follow these cues to perform Tuck Ups correctly:

  • Start in a hollow hold with the lower back pressed into the floor
  • Do not use momentum.

Bottom of Press Up Hold

Complete 40 seconds

Coaching Tips For Bottom of Press Up Hold

Follow these cues to perform Bottom of Press Up Hold correctly:

  • Keep tension in the chest
  • Keep shoulders and hips inline.

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This workout was made by Sean Klein

Sean Klein

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