45 minute beginner tricep workout at home
Here's everything you need to try our 45 minute beginner tricep workout 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.
- Circuit 1
- Single Leg Glute Bridge Hold
- Deadbug Hold
- Glute Bridge Hold
- Circuit 2
- Walk Outs
- Tall Plank Knee to Elbow
- Side Plank Kneeling Leg Raise
Circuit 1
Complete this round 3 times.
Single Leg Glute Bridge Hold
Complete 15 seconds
Coaching Tips For Single Leg Glute Bridge Hold
Follow these cues to perform Single Leg Glute Bridge Hold correctly:
- Press the foot into the floor and lift hips up
- Create as much tension as possible in the glute
- Lock the knee of the straight leg.
Deadbug Hold
Complete 20 seconds
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.
Glute Bridge Hold
Complete 35 seconds
Coaching Tips For Glute Bridge Hold
Follow these cues to perform Glute Bridge Hold correctly:
- Maintain tension in the glutes throughout
- Push into the floor with the feet.
Circuit 2
Complete this round 3 times.
Walk Outs
Complete 4 repetitions
Coaching Tips For Walk Outs
Follow these cues to perform Walk Outs correctly:
- Spend as much time as possible on one hand
- Do not let the hips move from side to side.
Tall Plank Knee to Elbow
Complete 12 repetitions
The tall knee to elbow exercise is a very effective anterior core exercise that can be used by people of all abilities.
Benefits of Tall Plank Knee to Elbow
The main benefit of the tall plank knee to elbow is it’s ability to develop strength in the anterior core musculature.
How To Do Tall Plank Knee to Elbow
- Start in a stable top of press up hold position.
- Lift one leg and bring it to the elbow (or as close as your mobility allows).
- Return slowly with control to the start position.
Coaching Tips For Tall Plank Knee to Elbow
Follow these cues to perform Tall Plank Knee to Elbow correctly:
- Bring the knee out and round to touch the elbow
- Keep the elbows locked throughout
- Move slowly with control.
Side Plank Kneeling Leg Raise
Complete 6 repetitions
Coaching Tips For Side Plank Kneeling Leg Raise
Follow these cues to perform Side Plank Kneeling Leg Raise correctly:
- Keep the hips as high as able
- Slowly lift the leg to its end range and bring to the starting position.
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This workout was made by Sean Klein
Sean Klein
