15 MIN PUSH ARM WORKOUT | Bodyweight Only - Biceps and Triceps

15 minutes and we will work on adding strength to the upper body, primarily the arms using only our own bodyweight as resistance! Triceps taxed!!
We will target mainly the triceps in this arm workout, with some biceps, shoulders and core in there too!!
Triceps actually make approximately 2/3 of the upper arm! So when you are wanting to add shape and strength, triceps is a must!
Biceps are a lot more difficult and less exercises to target biceps with no equipment however during the triceps movements, we do have some involvement from the biceps and shoulders.
All you will need for today’s arm workout is a mat and a chair!
The timer will be on for 40 seconds of work, 20 seconds rest!
When we come to the finisher (dips top range, straight into bottom range then full range, the timer is 10/10/10 seconds!
* TRICEP PUSH UPS
* DIPS
* DECLINE PUSH UPS
* BICEP PUSH UP
* DIAMOND PUSH UPS
* DECLINE PUSH UPS
* ONE ARM PLANK LADDER
* ONE ARM PLANK LADDER
* DECLINE PUSH UPS
* SLOW PUSH UP!!!
* PIKE PUSH UP
* DECLINE PUSH UPS
* SKULL CRUSHERS *alternative provided
* CROW HOLD *alternative provided
* DECLINE PUSH UPS
20 seconds rest
Finisher: 10/10/10
TOP RANGE DIPS
BOTTOM RANGE DIPSFULL RANGE DIPS
Really focus on the range of motion! Go as low as you can, full range!
During push ups, lower the entire body as one! Try to lower chest to floor, as apposed to the chin. Try to keep those elbows tuck into the sides during tricep push ups!
I absolutely love these types of workouts... they can be challenging for every single person whether you are a beginner or a pro at push ups!
Let’s have fun with this one!!!
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Extras:
▶ My NEW 10 Min UNBROKEN Abs Workout: youtu.be/cS-bIr-6hQM
▶ My NEW 20 Min SOLID Arms & Shoulder Workout: youtu.be/ME0cj3FTbms
Equipment I use in my other workouts:
▶ My Amazon UK Page: amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: amazon.com/shop/carolinegirvan
EPIC Program:
▶ My FREE 10 Week Program Guide: carolinegirvan.com
▶ Official EPIC Program Apparel: teespring.com/stores/carolinegirvan
▶ The EPIC Program Playlist: www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ The EPIC Beginner Series: www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
Business Enquiries:
▶ Email: info@carolinegirvan.com
Caroline Girvan
PO BOX 115
County Antrim
Northern Ireland
BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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