Intermediate Difficulty with Beginner Modifications provided
Follow Coach Kozak and Claudia through this 12 minute killer triceps workout. The only equipment needed is a pair of dumbbells and it’s a great routine for both men and women.
Dumbbell Triceps Workout
Complete 2 rounds of 50 seconds of each exercise:
Triceps Crusher Press / Close Grip Press
Triceps Popups / from Knees
Reverse Dumbbell Triceps Extension
Pronate Triceps Kickback
Diamond Push Ups / from Knees
[Music] hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a triceps workout the only equipment required for this workout today is a pair of dumbbells and the weight that you choose will be totally dependent on your fitness level I’m going to do the intermediate to advanced exercises and follow along with me for all of those beginner modifications all right we’re ready to go let’s get right into this thing out first exercise does require those dumbbells so go ahead and grab them and we’re going to move to the floor now I’m going to be doing a dumbbell crusher press where Claudia is going to do a dumbbell Close Grip press the difference is I’m actually at the same time as I raise and lower the dumbbells I’m pressing them together but we’re both going to keep our elbows in throughout the whole press when we’re on the bot the bottom of the movement your upper arm is up against your sides nice and controlled on this one all the way up all the way down now we’re not going to count any repetitions today it’s just about getting as many reps in as you can in this allotted time period we just encourage you to work at your own pace good breathe all the way up all the way down nice we’re going to hit all three tricep heads today so we’re going to hit your triceps from all angles almost there and five four three two one zero excellent okay set your dumbbells to the side turning over we’re in a push-up position I’m going to come up onto all fours where Claudia is going to be on her knees go ahead walk your hands out a little bit now drop your elbows straight down keep your elbows in and then pop up this is a triceps pop up it is a very challenging move if you’re having trouble doing it from on your feet no shame and dropping down to your knees good this one really isolates your triceps great bodyweight movement to do so keep those elbows in and ideally you’re really just bending at the elbows not allowing any other joints muscles to get involved and definitely don’t try to keep up with our pace guys if you can only do five in this timeframe then that is okay work your way up yes make this workout your own excellent it’s a tough one it’s hurting to burn me here we go let’s go five four three two one nice okay back to our backs we go line down on our backs we’re both doing the same move on this next one we’re going to do a reverse dumbbell tricep extension so dumbbells are facing backwards slowly lower your hands and come back up we’re just bending at the elbows keep those elbows straight up in the air careful not to drop the dumbbells on your face stay nice and under control on this one you don’t want to just let them fly down and throw them back up but really focus on the movement on this one good breathe you got it keep moving guys get that upper arm perpendicular to the ground so that’s keeping those elbows pointed straight in the air as you lower the dumbbells nice work keep it up just a couple more keep breathing keep pushing let’s go and five four three two one zero all right keeping your dumbbells but we’re coming up onto our feet we’re going to bend over on about a 45 degree angle bring those upper arms up and then we’re going to do a pronate tricep kickback again Claudia and I are doing the same movement on this one so to modify it just use lighter weight this is our fourth exercise in a row on those triceps and they’re going to start taking a beating here so if you need to you can lower the weight but we just encourage you to keep moving keep that upper arm parallel to the ground elbows up and try your best to only bend at the elbows so you don’t want to be swinging them forward swinging them back excellent good you got it keep grinding keep grinding let’s go not much left but Claudia is regretting grabbing those eight pound dumbbells about right now how’d you know let’s go 5 4 3 2 1 okay dumbbells setting down to back to the ground we go we’re gonna go into a diamond push up so Claudia’s going to be on her knees I’m gonna be up on my feet making a diamond shape with their hands elbows stay in lower your body and back up nice and control and for this movement if the diamond push up is still a little too difficult for you and that’s okay you can just do a Close Grip push up which is still a challenging movement good excellent work keep pushing guys make this workout your own you got it this is that time the workout where it becomes important to focus on what motivates you focus what brought you here today in the first place whatever that may be whatever brought you here is what’s gonna get you through this workout when it gets tough it’s all about that mental toughness come on let’s go three let’s go five four three two one and zero nice all right so it’s just a short break go ahead and shake out those arms I know ours are on fire as well they are and I actually did have to reduce my weight to some five pound dumbbells so if you need to drop your weight right now I was the time to do it just ten more seconds so we’re going to get back into it so we’re going to drop down to the ground remember that first one was either the dumbbell crusher press or the clothes get grip fresh press that’s a tongue twister all right so I’m pressing together Claudia’s just going to go ahead and keep her elbows in and to one-zero get it going good keep those elbows in and again work at a pace that you feel comfortable with make this workout your own excellent work and if you know you end up doing most of claudius today or half and half whatever maybe just come back repeat this workout and get a little bit better at it maybe you’ll do some of the more some of the harder modifications maybe you’ll be able to increase your weight but you know your fitness doesn’t come overnight it’s just all about those small little daily steps add up to big results breathe keep going not much left on this one this workouts going to be over with before you know it let’s go three two one and zero okay set those dumbbells off to the side we’re turning over moving into that triceps pop up I’m up on my feet Claudia’s on her knees but either way we’re keeping our elbows in just bending at those elbows drop on our bodies down you’re gonna get some core work in on this one as well so be be sure to keep your back straight you want your butt up in the air and you don’t want your butt turn hips sinking either good breathe this is a definitely a killer come on let’s go you got it guys you got it stay strong remember what brought you here today never told you it was gonna be easy but it will be worth it I promise you that let’s go come on let’s go let’s get this one for just 10 more seconds you got it you got it you can do anything for ten seconds including this almost hour let’s go five four three two one zero to our backs we go alright we have that reverse dumbbell tricep extension so right on our back palms are reversed just bend at the elbow and straighten your arms back up good read on this one try your best to keep those elbows straight keep them from flaring out as well good the last thing you want to do is turn this into like a like a press for your here but instead keep that upper arm perpendicular to the floor good whew starting to burn burn so good yeah yeah it feels good that’s how it’s okay though that’s how we know it’s working has fit tribe where you at tribe come on we’re all burning together all fighting together right here let’s go four five four three two one nice okay up on our feet not much left come on we got that pronate tricep kickback bent over elbows are up and then only Bend at those elbows nice and controlled trying your best not to get a big swing involved and do what you had to do to keep moving but try your best not too good remember there’s no shame in reducing the weight if you need to but just try to keep moving excellent you got it guys you got it and it’s okay triceps I feel like it’s always one of those areas of the body that can easily neglect so it’s true they’re definitely not as strong as biceps right at least for me well you know they get overlooked biceps are more of the sexy muscle it’ll work come on let’s go let’s go five four three two one whoo fire finishing strong let’s go to the ground we got those Diamond push-ups that’s it right here guys that’s it let’s get after it diamond or close grip pushup whichever is easier or not as whichever wall whichever one is right for you whichever one you can get through here we go there it is come on this is it right here guys what are you made of right here it’s all mental toughness at this point trust us anybody doing this workout your arms are all on fire they’re all burning ours are hail thousands of people doing this all on fire the question is are you going to keep moving are you mentally tough enough just to fight through it for just another 15 seconds that’s it 15 seconds I’ll tell you what you start challenging yourself with something like this you get through 15 seconds of this you can get through anything that life has to throw edge let’s go out 5 4 3 2 1 0 excellent work whoa I don’t know if I can do the high-five ooh that was one of the hardest high-fives er done know if I’m gonna be able to carry my child later it’s okay thank you so much for working out with us today if you like this workout you’ve been working out with us for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page you can find out how you can support our mission of keeping these great workouts free and also if you did enjoy this workout with us today then we ask that you please give this video a huge thumbs up and subscribe to our YouTube channel so that you never miss a workout from Essen make sure to check out has fit comm for hundreds of free workouts free meal plans and free complete fitness programs go check it out it’s all free do we mention that I think we man also please find us on your favorite social media channel whatever that is if you’re on Facebook Twitter Instagram snapchat connect with us because we want to connect with you thank you so much for working out with us today it’s been our pleasure to serve you thank you for the opportunity I’m coach Kozak and I’m Claudia and we will see you at your next workout.