Time to work your arms:
Overhead triceps extension
The overhead triceps extension is a single-joint exercise that targets the triceps while increasing stability throughout the core and shoulder regions. Unlike other triceps exercises, the triceps extension activates all three heads of the triceps, which means that your entire triceps will become stronger through this exercise. If you suffer from wrist pain or discomfort, the overhead triceps extension is ideal for you. Throughout this exercise motion, your wrists maintain the same angle, and very little stress is placed upon them. Because you are standing during the overhead triceps extension, your core muscles engage to support your back and spine. As a result, this exercise teaches proper posture: a straight back, engaged core, and lifted shoulders. Stand in a split stance position. Step on one end of the band with one foot, and grab the other end of the band with the opposite hand (left foot-right hand, right-foot, left hand). The band rungs behind your back. This way we maintain our core more stable. Contract your abdominal muscles and maintain them throughout the exercise. Your head and neck should be aligned with your spine.
- Starting position: Raise your arm to the ceiling. You can use the other hand to support, grabbing your elbow.
- Inhale as you bend your elbow in a slow and controlled way, lowering your hand behind your head. At this point, your elbow is pointing to the ceiling. Do not allow the upper arm to move.
- Exhale and press, contracting your triceps. Maintain your balance. So, don´t change the position of your head, torso, or feet.
- Switch sides.
The bicep curl is a single-joint move — great to isolate the biceps. They help strengthen your arms, which can boost athletic performance and facilitate daily activities, picking up objects, and carrying the kids around. Because biceps curls involve a lot of stabilization, the move also helps train your shoulder to be more stable and teaches your core to engage.
- Starting position: Stand with both feet about hip-width apart on the resistance band. Holding handles long next to your sides with palms facing forward. Keep your chest up and gaze forward.
- Exhale and slowly curl hands up to shoulders, squeezing biceps, keeping your upper arm in place, moving only your forearms. Elbows next to your sides.
- Inhale as you slowly release your arms back down to the starting position.
Tips to get the most out of this workout
- Read the instructions on how to do the exercises. If you skipped it, scroll up. It´s important to keep the technique in mind to perform the exercises correctly.
- Watch the first two sets before you start and visualize yourself performing the exercises.
- Grab the equipment you need (step), put it in position, and keep close your bottle of water.
- Mute your phone. Next 10 minutes you´ll be unavailable.
- We aim for a total of 10 sets (5 sets each exercise), with no rest in between. However, if you need to rest, press pause and take your time.
- Each set is 1 minute long. If it´s too much for you right now, do as many repetitions as possible.