30-Minute Tricep Workout (Follow-Along Video of 8 Best Tricep Exercises)

Hi, I'm Lindsey Baumgren of Nourishmoodlove, and this is your 30 minute tricep workout. I have eight of the best tricep exercises strung together in this 30 minute workout. Today is all strength, all triceps. I know it's not often we break down these muscle groups and really hone in on one, but when we do, you're guaranteed some muscle growth, muscle soreness, and muscle fatigue. We're gonna find that today. Okay, you guys, eight awesome tricep exercises using dumbbells. I also have a chair with me here that I'll be using for tricep push ups and TR Tricep dips. You can do them from the ground. You can use a couch, a countertop, whatever you have available to you. I have a variety of dumbbells from £10, £12 and £15. I always like to start with my 15s, but let me tell you, by the end of this, I might be reaching for those ten pounds. So use whatever you have and let's get after this upper body tricep workout. It's going to be a lot of fun. Challenge all of our upper body specifically focusing on those tricep muscles. Let's go ahead and get ourselves warmed up first. So using just your body weight, go ahead, stand feet underneath your hips and. And just go ahead and flap your arms for me. Opening up, crisscrossing across the chest. There we go. So today's workout is focusing on those triceps. Right? We have eight tricep exercises, but we're also going to involve our core. We're going to use some chest and shoulders. Those are also part of your push muscles. Your back's going to stabilize you, so really a lot's going on and there's a lot more involved. Nice. Okay, from here, take a big inhale. Reach up nice and tall. Right wrist is going to grab your left wrist. I was just thinking which is right, which is left. I'm hearing you guys. Okay, so you're gonna grab a wrist, you're gonna reach up and over to one side of the body. Doesn't matter which side. We're gonna do both sides. Okay, nice. Come back to center and then just reach for the middle of the back. Taking that nice tricep stretch, opening it up if it feels sore already. Oh, you are in for a treat today. Right? Go ahead and release the arms. Flap them a couple times actually. Let's go. Big shoulder sweeps to back to the back. Two arms, double arm to the back. Nice. Right there for 4, 3, 2, and 1. You're gonna reach up other side and we're gonna grab the wrist and go up and over other side, opening up all through here. Side body lats, shoulders back to center. You're gonna go ahead and reach for the middle of the back again. Finding that tricep stretch. Nice work, you guys. Awesome job. Take a big inhale, big exhale, and go ahead, release those arms. This time we're going to go shoulder sweeps to the front, double arm to the front. Swim it out. There you go. Nice work. Swim for 4, 3, 2, and 1. Nice work. Go ahead, slap those wings again. From here, we're going to take it to a hinged over position. So you're going to hinge over, activating your core, activating your glutes. You're going to extend your fingertips away from your body and then reach back. Extend and reach. Extend and reach. Okay, now we're going to add some movement to it. Reach up, extend back, reach up, extend back. Just working on range of motion in that upper body. Overhead movements. Nice. Reach back, stand up, reach back. Think about making a Y at the top, a Y at the bottom for 3, 2, and 1. I'm going to take it to the back of my mat. Actually, I'll go ahead and almost walk out towards you guys. We're going to do a plank walk up. So you're going to hinge over, walk out to a high plank. Hold here. Shoulder, tap, shoulder, tap. Walk it back in. Stand up tall. Nice work. Walking up, activating the core, the shoulders. Nice work. Walk it back in. Awesome job. Reach up, take it down. Walk up. Tap shoulder, tap shoulder. Walk it back in. Give me one more right here. Just like that. Walk it out. Tap shoulder, tap shoulder. Now take the shoulder stack directly over the wrist. Nice and narrow. Option to drop to your knees. Let's go ahead and start from our knees. Tricep push up. Elbows are going to graze back towards the rib cage. Nice, narrow push up. Push up. That narrow push up is going to focus on the triceps and the shoulders. Take it down. You're going to get chest there too. Right? And up. Two more just like it. Down, up, down, up. Nice. Go ahead. Push up. And back on a nice down dog pedal, all your heels pressing your chest towards your thighs. Walk your feet or hands back to your feet. Take a nice forward fold. Let it all hang heavy. Roll up one vertebrae at a time. Neck and shoulders. When you reach the top two, big shoulder rolls up, back and down. Up, back and down. You ready to Start this workout. All right, shoulders. We are going to get into it. Grab a quick sip. I have eight tricep exercises for you. You're going to do each exercise for 40 seconds of work, followed by 20 seconds of rest. Okay. We're really going to use that rest time to shake up those arms and get ready for the next move. We are going to start with a single arm tricep kickback. So I'm going to start with my 15. It's a single arm tricep kickback. So try and go heavier because you're isolating one side of the body. We'll start on the right side. So dumbbell in my right hand option. I'm going to hinge over right here and just a straight kickback and in. That's actually going to feel really heavy. I'm going to go down to my 12. Heavens. 12 pound. I want to show you guys good form option. You can take a staggered stance like this, or you can keep your feet parallel. I'm going to go ahead and keep my feet parallel. Single arm tricep kickback. 40 seconds of work. 20 seconds of rest. Shoulder is down and back. Okay. Body is. Or arm is right next to my body, in line with my rib cage, just moving from my elbow. You're on in three, two. Let's go, let's go. Kick back and in. Kick back and in. 40 seconds of work. That is gonna feel nice and fiery, let me tell you. That's why we're going 40 seconds work so you can move at your pace, okay? Not counting wraps. You can count wraps if you want to, but it's your pace, your tempo. Keeping that core nice and tight. Nice work. Right here. I like to place my hand that's not working on my core, so I can feel it. Nice work, you guys. One at a time. That's what you're focusing on. Neck in line with the spine. Shoulder out of the ear. Nice long neck right here. 10 seconds. You got this. Kick back and in. Stay with me. 5, 4, 3, 2. And you're out. Nice work. We're going to switch it. Go right into the other side. Single arm tricep kickback. Other way. Nice and hinged. Over core is nice and tight. Think about bringing the weight to the hip and then kicking straight back. Okay? We're not swinging the weight, not using momentum. Using muscle to move it. You're on in three, two. Roll the shoulder back. Elbow by your side. Kick back and in. Big extend, tiny bend. Big extend, tiny bend. Elbow stays nice and high the entire time. Focusing on one side of the body allows me to go heavier than I would if I was doing a double arm tricep kickback. Right? Nice long neck shoulder on here. One at a time, kickback and in kick back. And then I already feel my triceps shaking. Oh, this is gonna be a workout, let me tell you. We're doing three rounds of this, you guys. Three rounds of each exercise. 10 seconds here. Yes, you can. Nice work. Stay with me. You got five, four, three, two, and one. Nice work. Go ahead. Set that dumbbell down. Right. Next move is an overhead tricep extension. I'm gonna use one 15 pound dumbbell. You can do this with two dumbbells overhead. You're gonna go down and up. Hide them and show them. That's what I like to think. Okay, you can start with your feet staggered or parallel. You're on in three, two. Let's go, let's go. Squeeze your butt. Activate the core. Down and up. I like using one dumbbell. You can use two if you want. Okay. I'm looking in a mirror. I like to think, hide the weight, then show it. Hide it and show it. Keep those elbows nice and tight to body, and you can also. I'm gonna show you. Hold the dumbbell the long way down and up. One way's not better than the other. It's really about what feels more comfortable for you. Sometimes it feels good to take a staggered stance. Soft bend in the knees, stagger your stance to support your low back. You got 10 seconds here. Nice work. Keep it nice and tight. You got it. Give me five, four, three, two, and one dumbbell down. Nice work. Next move is body weight. We are going into a tricep pushup. I'm gonna do okay so I can still get that full range of motion. We'll see how this goes. I might be dropping 20s at some point, but keeping it nice and tight. Leave with the chest, push away. Okay, 40 seconds. I'm gonna go slow and steady. You're on in three, two. Let's go. So I'm going slow and steady. I'm gonna go at my pace. You went your pace. Okay. Trying to stay in this the entire 40 seconds. So I'm trying to pick a pace I can stick with. You do your best. Elbows fall back towards my body. Push straight up. Inhale down. Big exhale to push away from the chair or the ground. Inhale down, big exhale, push away. Okay. The farther I'm going to come to an incline, so I can always walk it over maybe to the side Here. It's gonna get easier. If you're struggling with this, get a bigger incline. You got it. Shoulders down out of here. Slow and steady for 5, 4, 3, 2. You're gonna do one more because you can. Yes. Nice work. Shake it out, shake it out, shake it out. Skull crushers. We're going down to the ground. I'm gonna grab my 12. Okay? So I'm gonna be lying flat on my back. Legs are down to 90 degrees. Weights are shape of her head. Bending at the elbows, dropping the weights towards my temples, side of the head. You're on in three, two. Let's go. Big exhale. Connect that back to mat. Or think about putting a blueberry. I can think about the entire time I'm doing this. There's a blueberry sitting on my belly button, and I try to keep that blueberry from rolling around. Right? Crush the blueberry between my abs on my belly button. Inhale down. Exhale, push. Inhale down. Exhale, push. Nice work. Like I said, I'm moving through these reps slow and controlled. This is a strength workout, okay? Focusing on good form, focusing on slow and steady reps, time intervals. You get as many as you can. Next work. You got five seconds here. Five, four, three, two, and one. Those last two to three reps should feel challenging. They did for me, if you couldn't tell. I'm starting to shake. Okay, we are going into a sideline tricep press. So I'm going to start lying on one side. Doesn't matter. You're going to do both sides. Line on my side. My outside hand comes right here to the floor, right by my chest, underarm rest. Arm touches the shoulder. I push up and wait. Three, two, let's go. So I push away from the ground and right back down. Push away. Whoo. Bodyweight tricep exercises. They're gonna challenge you, right? There's no drop in weights. You gotta push yourself up. You gotta work with what you got. Come on, guys. You got this. This is a challenging move, right There it is. Nice work. Awesome job. Pushing away from the ground through the palm of my hand. Up, push up. Body weight tricep exercise. You feel your tricep working. Put your hand right on and feel that muscle working. It is working hard for you. 10 seconds here. You got this. Stay with me. 5, 4, 3, 2, and 1. We're going right up and over into the other side. Right up and over into the other side. This move is going to challenge me. That's why we put it at the end, right? The Final move is tricep dips. That is by far the hardest for me. Okay, you guys, this is move number seven of eight. Seven of eight in our outside hand, right by the chest. Underarm wraps around, touches the shoulder. You're on. Three, two. Let's push up and away from the ground. And down. Pushing away from the ground, using the tricep. The back of my arm, my shoulders involved, my obliques are involved. Right, Exhale up. Inhale down. Exhale, push, inhale down. Nice work, you guys. Come on, you got this. We're knocking out set number one, right here. 40 seconds of work, 20 seconds of rest. Keep going one at a time, up and down. Nice work. Stay in it, stay in it. Come on. What would it look like If I said 10 more seconds? Yes, you could. You feel that tricep working? Stay with me. Final five. Four, three, two and one. Nice work. Tricep dips. I'm going to go back to my chair. Okay, you can do this from the ground. So you would just sit heels on the ground, fingertips face my butt. Lift up, bend, extend. Or you can go to a chair, a bench, get more range of motion. Same thing. Fingertips are going to face my booty. The farther I walk my feet away from my body, the harder this is. You're on in three, two. Let's go down, up again. You can fly through this. Take it slow and steady. We've got 40 seconds. My back stays nice and close to the chair. About skimming your mat along the chair. The more I walk my feet in, the easier this becomes. The farther my feet walk away from me, the harder it becomes. Again. Think about keeping a nice, long, lean neck. Okay? Shoulders down the ears. Bend in the elbow. Shoot the elbow. Straight back, Push up, Sit back, push up. Triceps are so on fire right now. So on fire. Yes, you can. 10 seconds. Come on, stay with this. You got it. Keep that four tight. Exhale, push up. Stay with me. Five, four, three, two and one. Holy bananas. Shake it out. That is round one of this tricep circuit. Okay, round one. We got two more rounds to go. Adjust as you need to. Those triceps are gonna be on fire. Single arm kickback. I'm going down to my ten pounder. Right dumbbell. Right hand. Here we go. You're on in three, two. Let's go. Shoulder down and back. Set it up. Kick right here. It's 40 seconds. 20 seconds to rest. Moving right into it, one to the next. Come on, you've got this. Eight tries of exercises, one at a time. Fun Fact Tricep, three headed muscle, tri right. Actually has the capacity to be bigger than my bicep. A two headed muscle bi head. 5, 2. Try 3. Can you believe it? I can't. Okay, maybe after this workout I will because, oh, my goodness, these triceps are feeling it. You gotta stay with me one rep at a time. Finish. 5, 4, 3, 2 and 1. Shake, shake, shake. Give yourself a little. Jog it out if you want, right? Just shake it up. Other side. Single arm tricep kickback. You got this. Nice work, you guys. Stay in it. Round two. We're doing it. Set it up. Hinge over shoulder. Down and back. Elbow high. Pushing straight back from that elbow. In three, two. Let's go. Kick and in. Push and in. One rep at a time. That's what we're going for. Nice work. Right here. You want to see muscle gains. Really breaking down one muscle group for 30 minutes, you are going to see some strength gains in those triceps. The back of the arm, it's going to be popping. You're going to feel strong. Nice work, you guys. Push right here. You got it. Stay in it. Come on. Keep a nice long neck. Finish with me. 10 seconds. Push. And in. Final 5, 4, 3, 2 and 1. Nice work. Awesome job. Shake it out. I'm gonna set that down going into that overhead tricep extension. You can use one dumbbell or two. You go overhead to hold it the long way or more like a goblet style. Okay, check it out, check it out. I'm going 15s again. Gonna try it. Gonna hold it the long way. All right, we're there in three, two. Let's go. Push up overhead. Squeeze your butt. Slight bend in the knees. Down and up. Think about spreading that mat apart underneath you. Keep the quads turned on. Keep the glutes active, support the low back and the core. Inhale down, exhale up. If you're looking in a mirror, hide the dumbbell. Show it. Hide it and show it. Hide it behind your head and show it. Keep that core nice and tight. Nice and stable. You got this. You got this. Yes, you can. One rep at a time for 10 more seconds. Yes, you can. Triceps on fire. Here we go for 5, 4, 3, 2 and 1. Shake it out. Shake it out. Tricep push up. A favorite of yours. I know it, I know it. Check it out, check it out. 20 seconds rest. You only got 10 left. Can you believe it? Tricep push up. Set it up. Nice and narrow stance, also called the military Push up. Whatever you want to call it? You're going down in three, two. Let's go. Leave with the chest. Elbows, go back towards the body. Big exhale, push away. Inhale down. Exhale, push away. Inhale down. Exhale, push away. The narrower the grip, the more you'll work the triceps, right? If I go a little bit wider, it's gonna work my chest a little bit more. If I go super wide, where my elbows fall away from my body in actually incorrect form, it's gonna put stress and strain on my shoulders, so I don't want to do that. Nice work. You're starting to feel this in your shoulders now. Let's take it up to a bigger incline. 10 seconds. Yes, you can. Talking to myself here. Slow and steady. Almost. Tricep push up. Come on. Working on good form for 5, 4, 3, 2. I was debating if I was gonna get one more in there. We did it. We did it. We did it. Okay, you guys. Skull crushers. Down to the ground. Laying on your back, and I'm gonna try and go with my 12s again. It's gonna challenge me. I was shaking last time. I'll sure be shaking this time. Connect that back to mat. Put that blueberry on your belly button. Shoot those arms straight overhead. You're on a three. Two. Let's go. Bend and extend. Bending at the elbows. Shooting straight up overhead. Inhale down. Big exhale. Push the weights up. Inhale down. Big exhale, push. Nice work, you guys. Come on. One rep at a time. Working those triceps on fire. Nice work. Awesome job. Get that shaky arm feeling. That's what we're going for, those last two to three reps. They want to challenge you, right? We've got 10 seconds. If you're not feeling it, you should pick up some heavier dumbbells. I'm feeling that. Can you see me struggle? This is a good thing. We're working together, you guys. One. Three, two. We're gonna do one more. There it is. Nice work. Holy bananas. Those body weight moves are coming, and they are tough. Sideline tricep press. Gonna lay on my side. Sideline tricep press. This is the channel. New stuff, right? Okay. Laying on my side, outside hand plants on the mat right next to my chest. Underarm. Wraps around 3, 2. Let's push away from the mat. Push up and down. Push up through the palm of the heel and down again. You don't have to slide through these moves. Slow and steady, focusing on strength. Nice work. All these body movements, they are challenging. Let me tell you they're gonna challenge you. They are telling me, take it down. Push away from the mat. Big push up. There it is. Nice work, you guys. Awesome job. Big push up. Come on. 10 seconds here on this side. Finish it. Yes, you can. Shoulders engaged. Triceps engaged for 5, 4, 3, 2, and one more up and over to the other side. You know it's working when you're making that ugly face, right? If you've done my shoulder workout, you've seen my ugly face. It's just. Just close the eyes. Go somewhere. Find that inner strength. Outside hand. Right here. Wrap it around. Or you can grab that tricep and feel it work. You're on in three, two. Let's go. Push away from the mat. Push up and down. Nice work. Big exhale. Use that breath to help push you up, away from the mat. Nice work. Big exhale. Push up and down. Nice work. Push up. Nice work, you guys. Awesome job. Great work. Keep it up. Right here. Come on. Getting ready to close out. Set number two. Set number two of three. And I have good news for you. Think I'm gonna drop the time for set three. We're gonna drop the time and go burnout style. It's gonna be great. Yes, it is. Come on, right here. You got 10 seconds. Yes, you can. 10 seconds. Stay in it. Stay in it with me. Push up and away from the mat. Right here. You got this right here. 5, 4, 3, 2. And. What? You gotta push yourself up. How are you gonna get there? I'm just gonna do this. I'm gonna roll. I'm gonna roll. I got no more pushes left in me. Okay, Tricep dips. Tricep dips. Final move, number eight. Let's close it out, you guys. Fingertips face your butt. Whether you're on the ground, a chair, wherever you're at. Okay? Keep that back nice and tight to the chair. Tricep dips, Burn it out. In three, two. Roll those shoulders down and back. Here we go. Bend, bend, extend. You got it. Come on. Yes, you can. One rep at a time. Right here. Down and up. Tricep dips. Oh, they always challenge me. Tricep dips are one of those exercises. I think we all have them. They just make me sore every time I do it. Right. Come on, you got this. Yes, you can. Stay with it. Yes. Feel the fire. Feel the burn in the back of the arm for 10 more seconds. Yes, you can. Stay with it. Can you pick up your pace? Maybe you can. 5, 4, 3, 2. One more. Shake it out, shake it out. That is Circuit number two knocked it off. Grab some water. Quick sip. We're going dirty. 30s. Last round. 30 seconds on, 30 seconds off. Give me your best effort. Can you stick with that weight? I was thinking about dropping weights, but I'm going to try and stay with it because we're going. 30 seconds, okay? Shaving. 10 seconds. Seconds off. 10 seconds. That's a solid two to three reps, those last reps. Okay? 30 seconds. Burnout round. You with me? 30 seconds on, 30 seconds off. Give you a good recovery between each move so you can really attack it. Okay? Starting single arm, tricep kickback. Stick with that 10 pounder. 30 seconds, right here. Hinge it over shoulder, up and back. Nice. You're on in three, two. Let's go. 30 seconds, right here. Come on, finish. Yes, you can. I know. Your triceps are so unfair. I know. You're like, there's a third round. Are she crazy? Yep, we're gonna do it. 30 seconds. Come on. Dropping the work time. 30 seconds. You got this. You're gonna finish it out. You're gonna burn it out. I'm gonna finish strong right here. Burnout round. That's what we call this, the burnout round. Give me 10. Nine, eight. Find that fatigue, find that failure. You got it. Final four. Three, two and one. I found it. I found it. Good thing I got two arms because I got to try and find it on the other side. Got 30 seconds. Shake it out, shake it out. Nice. Can do a little jog here, right? Get that heart rate up. Knocking out an upper body workout today. Yeah, yeah. Nice work, you guys. Okay, right here. Couple arm swings, get that blood flow in. 10 seconds. We're on. Other side. Set it up. Hinge over. Core is tight. Shoulder down and back elbow high. Find it. You're there in three, two. Let's go. 30 seconds. Come on. Right here. Big extend, tiny bend. Big extend, tiny bend. Let's go. 30 seconds. Yes, you can. Stay with it. Right here. Push. Keep that core nice and tight. Big externed, tiny bend. Control the movement. Control that dumbbell. You're in control right here. You're in control. Come on. 5, 4, 3, 2 and 1. There it is. Nice work. Shake it out. Overhead that single dumbbell or double dumbbell? Right there. That just feels good. Let's just do this for a second. Stretch them out. Stretch out those triceps. There they are. Right, Actually, I'm going to show you guys. Actually, in between, the next move. Next move. I'm going to show you an awesome stretch. Really good for Working on overhead extension. Okay? So if you struggle with overhead movements like this one or a shoulder press, grab that one or two dumbbells. You're on in three, two, one. Squeeze the core, squeeze the glutes. Spread that mat up there underneath you. Hide them, show them. Let's go. Hide and show them right here. Hide and show them. Come on. Keep that core nice and tight. 30 seconds. Maybe you can pick up your pace just a little bit on those reps. Come on. Yes, you can. Find it. Find failure. You got it. You got 10 seconds to get there. 10 seconds. Yes, you can. Stay in it. Let's go. Five, four, three, two. One more. There it is. Nice work. Okay, let's find that stretch. So you're gonna take your arms just like this. You're gonna go to your chair or to your bench. Place your elbows onto your bench and sit back. This is what we call one, that's really good tricep stretch. Two, it's really good for your lats right here. Okay. Really good for increasing mobility in overhead movements. Tricep push up. It's also called, like a thoracic spine stretch. Really fancy step. Okay, Tricep push up in 3, 2, 1. Last time. You're gonna do that tricep push up. 30 seconds. Yes, you can. We're gonna do that stretch at the end of this one workout too, because that just felt really good, didn't it? Oh, come on. Leap with the chest. 30 seconds. You can do anything for 30 seconds. You know, you've heard me see that before. If you've done my workouts, anything for 30 seconds. Yes, you can. So strong. So strong. Come on. 10 seconds. 10 seconds. Show me what you're made of right here. You got this. 5, 4, 3, 2. I could do it. 1. That is failure, people. That is failure. We found it. I wanted so badly to get up. My mind was saying, you got this. My muscles were like, no, we don't. We're done. We are tired. Come on. But you got this. Fun skull crushers move. Five with eight. Let's go. Finish it. I'm gonna stick with these 12 pounders. We're gonna burn it out. On your back side, dumbbells go straight overhead, crushing the blueberry between your belly button. Big inhale, big exhale. Crush that blueberry. Let's go. Right here. Bend, extend. You get 30 seconds. 30 seconds of skull crushers. Yes, you can. Come on, Climb, you guys. You're in it. In it to win it. In it to win it. Nice work. Stay with it. Bend, extend. Got that shaky tricep feeling. There it is. Yep. Come on. Big exhale. Focusing on that breath. Push those weights up for 5, 4, 3, 2, and 1. Nice work. Dumbbells down. Awesome job. We finished with the body weight stuff. I always think these body weight loops are harder than the weighted moves, Right? Okay, here we go. Lying on my side, place one hand right by my chest. Other arm is going to wrap around, and we're going to push away from this floor for 30 seconds. Last time, you got to do it, right. That's some good motivation. Last time, knock it out. Boom, boom. You're there in three, two. Let's go. I'm really enjoying that 30 seconds of rest. Give me a second. Shake out those arms. Get myself set up to crush the next 30 seconds. Right here. Six of eight. Move. Six of eight. Let's go, you guys. Home stretch right here. Finish strong. Yes, you can finish strong right here. 10 seconds. Push away from that floor. Push yourself up for 10 more seconds. Yes, you can. Stay with it. Final four. Three, two. You got one more in you? Yes, you do. One. Whoo. Nice work. Shake it out, shake it out, shake it out. Do a little bridge. Oh. Extend open. That always feels good. Fingertips face your butt left. Lift your hips off the ground. Let your neck hang. Oh, that feels so good, doesn't it? Especially if you're about to sit on a desk all day or you have sat on a desk all day. Okay, right here. Finish it off. Sideline. Tricep. Other side. Right here. Leg on my side, right by my chest. Wrap it around. Let's Go there in three, two. Let's go. 30 seconds. Come on. Yes, you can. Right here. Finish it. Move seven. Move seven. Then we finish with big tricep dips for the final burnout. And I promise, if you're not sore tomorrow, man, I don't know what to tell you. Your triceps are made of steel. Okay, nice work, you guys. If you like these workouts, as always, hit subscribe on our channel so you get access to all of our new workouts. Come on. Stay with me for five, four, three, two, and one. Yes. Last move. Move number eight. Tricep dips. We are gonna do it. You guys. Shake it out. Check it out. The back of your arm should feel so swollen right now. Does it feel so big? You're like, there's my tricep. Strong bodies. We're building them right here. Fingertips face your butt. Legs are bent. Okay? Roll those shoulders down and back. Give me your best effort on the tricep dip. Finish it. Whatever you got left. This is where you pour it out. Right here. In three, two. Let's go. Whatever gas is left in those tricep tanks, form out right here. Come on. Bend. Extend. 30 seconds. Yes, you can. Who's glad that we made the 32nd change to set number three? I know. I am attacking it. Let's go. Finish strong right here. Come on. 30 minutes of triceps. Are you crazy? You did it. 10 seconds. Let's go. Come on. You got this. Stay with me. Stay in it. Last five, four, three, two, and one. Whoo. We made it. Grab a quick sip. 30 minutes of triceps, baby. And we're going to be sore tomorrow because we earned every minute of that workout. Let's stretch. Let's go ahead and start by flapping your wings. That should feel really good. Your chest might be a little sore too, right? It's evolved on some of those exercises. As for your shoulders, okay, we're gonna go do that stretch, that thoracic spine stretch, or what I call elbows on the chair stretch. Okay? Can you get your fingertips to your shoulders, elbows up? Place the elbows on the chair and then just slowly walk your body away from the chair as you let your body slowly sink towards the ground, keeping your elbows on the chair. Opening up. This should feel so good. Opening up the triceps, opening up the lats. Working on mobility and range of motion for your shoulders, your upper body right here. Take a big inhale, exhale. Get a little bit deeper into that stretch. Nice work, you guys. I'm so proud of you for powering through this tricep workout. Eight of my favorite tricep exercises. Hold here for three, two, and one. Nice work. Shake it out. We're going to come back up to that standing position. Give me a big inhale. Reach those arms. Overhead reach. Grab one wrist, reach up and over. Side body stretch. Nice work. Back to center. Reach for the middle of the back. And like, I can't. It's a hard to bend, right? It's just like on fire. Nice work. So proud of you. If you liked this workout, you would love our chest workout, our back workout. We have so many more isolated movements. Shoulder workout, right? Nice. We have a legs and back workout, everything. Split training, full body training, dumbbells, kettlebells, body weight, you name it. You can find it@nourishmovelove.com I went ahead and gave you this tricep stretch without giving you the side body reach. So let's go there. Side body reach, back to center. Flap your wings one more time for me. Awesome job. Come back and try these mobility stretches. Elbows on the chair. Go for those tricep stretches later tonight today so you give yourself a chance to shake it out. I hope you feel this one to tomorrow. Awesome job. Thanks so much for joining me and as always, more workouts at nourishmooblob. Com. Have a good day.