I hear all the time from ladies that the hardest part to tone is the arms, specifically the tricep (underarm) area. So I developed this arms pyramid for a quick solution that makes you feel strong, look good in that strapless black dress AND have beautiful definition that will surely get heads turning.
I like to do this short workout after every cardio session (or every morning when I wake up to get the blood flowing!). When you get off the treadmill or elliptical, pump it out. That way, you’ll work your legs and arms all in one workout.
Push ups: 4 different kinds.
- Regular pushups (hands a tiny bit wider than shoulder-length, dip down so your body is 1 inch away from floor or arms are 90 degrees)
- Wide-arm pushups (hands outstretched under your elbows; works the back)
- Close-arm pushups (hands touch right under you forming a diamond with pointer and thumb fingers; to work your chest)
- Tri-cep pushups
*P.S.- Don’t worry if you haven’t built up enough arm & core strength to do full pushups. To give you more support, lower your knees to the floor instead of extending them straight out.
Tricep Dips: Switch between bending your legs 90 degrees and having your legs outstretched (more advanced option). If that is still not advanced enough for you, keep your legs at 90 degrees and put a weight on top of you (I usually do 10 lbs).
Reps (X you perform the exercise)
|Regular Pushups||Beginner: 12, Advanced: 30|
|Tricep Dips||Beginning 12, Advanced: 30|
|Wide-Arm Pushups||Beginner: 10, Advanced: 20|
|Tricep Dips||Beginner: 10, Advanced: 20|
|Close-Arm Pushups||Beginner: 8, Advanced: 10|
|Tricep Dips||Beginner: 8, Advanced 10|
Feeling the burn yet? At the end of the pyramid, I challenge you to just 12 more TRICEP PUSHUPS. Instead of putting your arms out to the side, put your hands right under your armpits with your elbows straight back (towards your butt). Bend your arms to a 90 degree angle and return to starting position. Do 12.
You’ll see for each move in the pyramid, you will start with high reps and go down. One pushup set and one tricep set equals one total set. You will be doing three with an extra spurt of tricep pushups at the end!.
You’ll be feelin’ the burn now, I promise