10 Minutes To Slim & Strong

Band Extension

Sit tall in chair with right arm extended overhead and left arm bent 90 degrees with elbow at shoulder height, holding end of resistance band in each hand. Bend right elbow, creating slack in band, then straighten right arm, squeezing through triceps. Alternate arms with each circuit. 

Triceps Push-Back

Stand tall with feet hip-width apart, holding a dumbbell in each hand with arms at sides, palms facing backward. Keeping arms straight, push dumbbells behind you, squeezing through triceps. Slowly reverse movement back to starting position.

Triceps Punch-Out

Stand behind chair with feet hip-width apart, holding a dumbbell in right hand. Lean forward and place left forearm on back of chair. Bend right arm 90 degrees and bring right elbow to shoulder height. This is starting position. Keeping upper arm steady, straighten right arm, squeezing triceps. Slowly reverse movement back to starting position. Alternate arms with each circuit.

Band Pull-Apart

Stand tall with feet hip-width apart, arms extended in front of chest with resistance band loop around both wrists, palms facing each other. Pull forearms away from each other, resisting against loop, then slowly bring hands back to start. Move quickly but with control. 

Chair Dip

Sit tall on edge of sturdy chair with feet flat on floor and hands grasping seat. Slide butt off seat and walk feet forward slightly until knees are directly over ankles. Slowly bend elbows, lowering butt until upper arms are nearly parallel to floor. Hold 1 second, then press back up.