Picture me as one of those old-school newspaper boys that would stand on the corner shouting out the next big news for passersby to pick up and read. Why? Well, because I have the next big exercise moves post right here for you. Okay – that may not be “breaking news” material, but you all clearly wanted it!

After sharing some of my favorite back exercises, I had more than a few requests for similar posts with different body parts. So, I got myself decked out in my cute new 4all by jofit top – because if I’m taking a ton of pictures I want something quality, sweat-wicking, and flattering 😉 – and got to work.

Today, I’m delivering just like that old school paperboy. Triceps! Get your defined triceps!

One Armed Triceps Push-Up

Lay on your right side with your right arm crossed over your stomach. Place your left hand on the floor with your arm bent, in front of your chest. Complete a push-up motion and squeeze your tricep muscle for a full contraction at the top.

Double Arm Kickbacks

Bend over at the hips. Keep your back straight with your abs pulled in. Bring your arms up by your side, with your elbows in, to form two 90 degree angles. Extend arms back slowly. Return to start position and repeat for reps.

Triceps Plank Hold

Start in a straight leg, straight-arm plank position. Make sure your arms are directly under your shoulders. Lower your chest straight down to a couple inches above the floor and hold for 15-20 seconds. Push back up to the top. Go slooowllly for a good burn!  Repeat

Overhead Cable Extension

Set a cable machine at the highest height with a rope attachment. Grab the rope and face away from the machine. Start with your arms in a 90 degree position close to your ears. Extend your arms out straight, then move back to start position.

Dips

I think dips are my all-time favorite triceps exercise…and you need no weights! Place your hands just outside your hips while sitting on a bench with your elbows pointing back. Move your hips off the bench and lower down, then back up. Make sure your butt/back stay close to the bench as they go through the motion. The further you move your feet and straighten your legs, the more challenging the move becomes.

Lying Triceps Press

Hold a barbell with your hands in a narrow grip. Arms should be right at sides and the bar should come across your ribcage. Extend straight up at a controlled tempo.

Overhead Extension with Stability Ball

This is just your basic triceps overhead extension but with a balance component. Lean against a stability ball with your leg extended for balance/support. Drop the weight behind your head and then extend the weight back up.

Well, there you have it! Some of my favorite triceps moves to help you add some variety. Of course there are plenty more – cable pushdowns, lying extensions, skull crushers, etc. Plus, never forget that you work your triceps during many other exercises since they are a smaller muscle that will assist in bigger movements, such as chest work. A little bit will go a long way with working the back of those arms. 😉

• Do you like working your triceps? What is your favorite move?
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Disclaimer: I am NOT a certified trainer. Use any of the above at your own discretion.

Morning to all! Here’s the low down of what you may have missed this weekend:

• Keeping It Cool – some of my favorite eats (including green smoothie combos)
• Electrolyte Superpowers – a 6 miler I didn’t expect, features, NEW recipe page!
• Self-Love Reflection: More Than Numbers    

But, let’s get another week started shall we? I know I have already gotten the ball rolling over here. I was up bright and early to hit up a spin class before Peter had to head into work and before the busyness of the kids’ morning routines started. It always feels so great to start the week off moving and grooving.

Per the usual, my workout left me feeling hungry and ready for a solid breakfast. Yet, unusually, I didn’t hanker for my bowl of oats. I had images of a diner style meal instead. Eggs, toast, and a side. I whipped up my own, less greasy, version -

An omelet with one egg and one egg white, filled with green onion, mushrooms, and laughing cow swiss cheese. Plus a whole wheat english muffin spread with peanut butter and a cup of grapes. And without a doubt, some iced coffee!

In other words, perfection. A happy tummy = a happy Tina. Although…a happy tummy + catching up with good friends = a very, very, very happy Tina. And that’s just what happened this past weekend.

On Friday night we went over to hang out with our friends Ben & Danielle and to let our little girls have a ball together. It had been awhile since the four of us all got together, due to vacations and busy schedules, so we all looked forward to the night. I think I had started going through withdrawals. I hardcore miss my friends when I don’t see them for more than a couple of weeks.

For our dinner date, we prepared a basic pasta meal together, while also watching the children play and catching up on life. I made a pasta combination of whole wheat pasta with sauce, extra diced tomatoes, squash, diced onion, and 8 oz lean ground beef.

She put together a salad consisting of spring mix, onion, carrots, banana peppers, hardboiled egg whites, and a balsamic vinaigrette.

I also enjoyed a glass of cabernet. Wine. Mmmmm….

An understated meal that takes on a 5-star quality because the people around the table. It had been too long. Thankfully, I can rest easy knowing we will get time with many of our crew this upcoming weekend too. I can’t wait!

• What was the best part of your weekend?
• How long does it take you to miss your friends?