Weekend Warrior Workout: Triceps Dip

Video Transcript

"Hey, Mike Bronco here, Bronco's Gym, with Holly Bronco, and we're going to show you the triceps dip exercise for the weekend warrior workout. Simple position: you're seated on the floor, heels are digging into the floor with your toes pulled up towards your chest. Alright, I have my feet slightly narrower than shoulder width, about a 90-degree bend in the knee. You're going to take your hands with your fingertips facing your butt, and you're going to place them behind your butt about three inches and slightly to the outside of your hip. Alright, very important when you do this one: make sure you don't feel any strain in the shoulder. Alright, we're going to lift our hip, we're going to press down through the heel of our hand and the heel of our feet at the same time, OK? And we're going to lift the hips up, extending the elbow so that the tricep is contracted. I'm exhaling in this position, contracting my abdominals. Now on the inhale, I'm just going to bend my elbow. See that? So, this hip becomes one unit, right? I'm not just dropping my hip; its bend the elbow. So it's one. Two. What are you up to? I cheated you. Five. Six. Exhale. Eight. Nine. You'll also feel a little bit in the hamstring. Eleven. Twelve. Eight more. Thirteen. Like 20 reps of these. Fifteen. Sixteen. Seventeen. Eighteen. Nineteen. Twenty. If you feel that in your shoulder, your hips are too far forward. So make sure that your hands stay close to your butt on the way down and on the way up. So there you have it. There's the triceps dip for the weekend warrior workout."