Don't Forget Your Triceps

By Carla DiGirolamo MD, CFL1

This workout is chock full of what every midlife woman needs: plyometrics for our bones, strength training for muscle and metabolic health, and cardiovascular stimulation for a healthy heart!

The triceps are an often overlooked muscle group, overshadowed by the mighty biceps! The triceps are an incredibly important partner to the biceps because the triceps generate the capacity to “push” while the biceps generate the capacity to “pull”. These motions work together to execute the functional movements we do every day. Imbalances in the strength of these two groups can potentially put undue stress on the shoulder and elbow joints, so it is important to train pushing and pulling movements equally. This video highlights the proper technique for triceps dips and provides modifications and progressions for every fitness level.

Warm Up

Tabata 20:10 (20 seconds of work, 10 seconds of rest) x 6 minutes. Perform each movement in sequence for 20 seconds of work then take 10 seconds of rest until you have completed 4 rounds of the three movements.

• Air squats
•  Single-under jump rope (or simulated jump rope if no access to a rope)
•  Easy bench dips

Movement Practice

Take 5-10 minutes to select your weight for the thrusters and set up for your bench dips. Choose a barbell or dumbbell thruster weight that is on the heavier side. Select a weight that allows you to do all 7 repetitions unbroken across the 7 rounds. Be mindful of the fatigue that will be generated by the jump rope and the dips as you select your weight for the dumbbell or barbell thruster!

For the dips, set up a STABLE box, bench, table, or chair and watch the video to ensure proper technique. Select an option that allows you to do the 7 repetitions, ideally unbroken, but in no more than 2 sets during the later rounds).

TIP: 7 rounds is a long time. Manage fatigue by slowing your repetition speed and taking strategic short breaks during the jump-rope and the dips.

Workout

7 rounds for time

•  7 dumbbell or barbell thrusters (unbroken)
•  75 single-under jump rope (or 50 double-unders)
•  7 box dips (ideally unbroken, but alternatively, strategically break up into no more than 2 sets as fatigue sets in)

Score: The time it takes to complete 7 rounds of all three movements. Log your time! You may see this workout again for a re-test!

•  Alternative: If you are hankering for more volume and lighter weight, try 10 thrusters, 100 single-unders, and 10 dips.

Cool Down

I bang this drum a lot because it is SO IMPORTANT, particularly for mid-life women, to dial down the stress response, be kind to your muscles and joints, and promote recovery of the body and the mind. Enjoy this post-workout restorative power yoga sequence! #dontskiptheyoga

15-minute post-workout restorative yoga