Tricep Dip for Toned Upper Body

Tricep dips are a great exercise for your upper body. They not only work out your triceps, but also your shoulders, forearms, and chest.

Triceps dips can be performed pretty much anywhere – in the gym on a bench, at home on a chair, in the office on your office chair, in a hotel room on a bed in a park, the possibilities are endless.

How to perform a tricep dip:

  1. Position yourself on a bench/chair with elbows locked. Knees can be slightly bent or straight. The further the heels are from your body, the harder the exercise. Do not lean forward with your upper body and try to keep your bum and your back as close to the bench as possible.

  2. Slowly lower yourself while inhaling, until your arms form a 90-degree angle.

  3. Propel yourself upward and back to the starting position while exhaling.

  4. Repeat.

    tricep dips

I personally like triceps dips as they are very easy, yet effective, and they can be performed pretty much anywhere.

Do not have any bench or a chair around? Challenge yourself to floor tricep dips. Place your palms on the floor and make sure that while lowering your body, the only body part that is intentionally moving are your elbows – bending to 90 degrees and back up.

Check my Instagram for a short video of me performing tricep dips.

Exercise on holiday – Bulgarian split squat

Summer is the holiday season and when travelling, not always do we get a chance to do a full workout, apart of swimming in the sea or in the pool, of course. Some hotels do have fitness centres and gym, but who would even want to spend time indoor when the weather is so lovely outside? My husband is an exception 😀

So, I am bringing you a series of few exercises that you can do literally anytime and anywhere. And the first exercise is a Bulgarian Split Squat.

Image result for workoutlab bulgarian split squat

While doing a regular split squat while both feet are on the floor, we rest the back foot on a bench, or anything elevated, during the Bulgarian split squat. You can use just your body weight, or you can add extra weight with dumbbells or bottles of water.

Directions:

  1. Start off by standing in front of a flat bench, or any other elevated thing like a piece of a wall that allows you to rest your foot on, with both feet together.
  2. Place one foot back on the bench in a staggered stance with your toes pointing down and the top of your foot pressing flat against the bench.
  3. Keep your chest up, core tight, back straight, and begin slowly lowering yourself under control by flexing the knee and the hip of your front leg.
  4. Once you reach the bottom position, push yourself back up and stopping just short of locking our your knee.

 

Things to remember:

  • make sure the front knee does not go over your toes while lowering your body
  • keep your back straight and your chest up
  • use your arms to help you to balance
  • breath in while coming down and breath out while coming up
  • go as low as it is comfortable for you

Benefits of Bulgarian Split Squat:

  • improves balance
  • works your lover body muscles, especially hamstrings and quads
  • workout for your core

 

8 weeks FAB Plank Challenge (week 1 – 4)

I always tell my clients that if I had to choose just one exercise for them to do and stick to doing every day it would be a PLANK. The plank is an amazing exercise that has an impact on your whole body. Not only plank strengthens your core, it also engages muscles on your back, your arms, legs and glutes.

I have created 8 weeks FAB Plank Challenge for my clients who do #FABin8weeks programme with me. You might have heard about the 30 days Plank Challenge, this one is designed for 8 weeks and it is suitable for complete beginners, but also intermediate or advanced as well.

To get involved in the 8 weeks FAB Plank Challenge follow my Facebook Page www.facebook.com/thefabtransformationcoach where I will be posting daily more information about this challenge together with different variations of plank.

8 weeks plank challenge week 1-4

How does it work?

  • Beginners: Follow the schedule as per the picture. Starting on Monday with 10s plank.
  • Intermediate and advanced : Double or triple the time. Either hold for 2x/3x longer without a break or take a break between the reps

You can choose from any of these 3 variations of plank to start with, and then you will progress to more advanced variations as we go:

  1. Kneeling plank (suitable for complete beginners)
    Kneel on the floor, resting your weight on your forearms and knees so that your feet are off, or just touching, the ground. Make sure that your elbows are below your shoulders. Your body should form a straight line from the shoulders to the hips
    kneeling_plank
  2. Straight/ Extended arms plank
    Place your palms firmly on the floor. Extend both legs behind you, resting on the balls of your feet. Engage your core, glutes and maintain a straight back while your elbows are directly under your shoulders. in-and-out-planks
  3. Forearm plank
    Keep your back straight, hold yourself up on your toes and balls of your feet, lower yourself down so that your elbows are bent at a 90 degree angle and you are holding yourself up on your forearms which are placed firmly on the floor.forearm-plank

If you ever feel like your are slipping on your feet it means you are putting too much weight on your feet. In that case check your arms, your elbows are most probably not below your shoulders in this case, so correct that.

Follow my blog to learn more plank variations over the next 8 weeks! Please leave a comment with your questions, and let me know how you are finding the challenge!