Today, I did a little old style boot camp training before working my triceps! I didn’t want to use a lot of equipment during my High Intensity Interval Training (I also have a modified program to go with it), so I didn’t! I just used my very own bodyweight. I did bootcamp style moves mixed in with a jog in place! Here’s how I did it.
First, choose 4 bootcamp moves. I chose lunges, squats, high knees and jumping jacks. Easy! These can all be modified to high intensity or low impact. I brought my phone close by and turned on the timer. I trained for 24 minutes.
I began with an easy jog for 90 seconds. Then, I did my first interval–jumping lunges (which can be replaced with low impact lunges). After 30 seconds, I went back to my easy jog. Next, I did my second interval — jumping squats (which can be replaced with basic squats). After 30 seconds, I went back to my easy jog again. After that, I did my third interval — high knee runs (which can be replaced with low impact high knees). Make sure to engage the core and abs when lifting the knees. Again, I went back to my easy jog for 90 seconds. Finally, I did old school jumping jacks (which can be replaced with modified jumping jacks). And that’s it! No equipment and obviously I got a great workout from the sweat patch on my gym shirt!
When I finished by cardio, I decided to just focus on triceps. Time was running short, so I simply did three weight lifting exercises of 12 reps and 3 sets.
Tricep kickbacks. Keep your back flat, chin up and your knees slightly bent. Bring your elbows to your sides and extend the arms back pausing a few seconds before bringing the hands back down.
Standing overhead dumbbell tricep extension. Keep your elbows facing forward and hold the dumbbell with both hands securely above your head. Bring the hands down behind the head, working the tricep.
Standing dumbbell one-arm triceps extension. Hold the dumbbell in one hand palm facing out above your head. Keeping the shoulders square and the upper arm firm, slowly bring the dumbbell down just above the forehead. For a deeper extension, you can bring the dumbbell behind the head.
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