20 Minute Tricep Workout with Dumbbells - NO Push Ups | Upper Body
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- Опубликовано: 20 дек 2021
- Yes! Not a single push up in this upper body workout! The triceps will be challenged through isolation movements involving a pair of dumbbells but also just one dumbbell!
When you are lying on the mat performing each rep, aim to continually be thinking… perform each rep with intent.
During the SKULLCRUSHERS, aim to not let the upper arms move! That means up & down but also elbows in during the lift as this can part can often lead to the body wanting to push those elbows out!
During the TRICEP PRESS, control the lowering and ensure full range on each rep!
During the OVERHEAD EXTENSION with one dumbbell, even though the arm is extended behind the head at an angle from the shoulders, aim to maintain this angle even though you are hinging at the elbow to lower & lift!
All you will need is a pair of dumbbells and your mat!
The dumbbells I am using for your reference are 8kg each!
This workout involves you lying on the mat the entire time!! Although this doesn’t mean it’ll be easy! This is a very rewarding workout that allows real connection to those triceps and the isolation is intense!
Have an awesome workout everyone!!!
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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: • 5 Min Full Body Warm U...
Today’s Optional Add-on: • 5 Minute Push Ups Work...
Christmas Workout Advent Playlist: • Caroline's 24 Days of ...
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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. Disclaimer: As an Amazon Associate I earn from qualifying purchases 
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I’m not a big fan of push ups so this was perfect for my triceps:) Enjoy the burn everyone 🔥 I reduced my weights for the skullcrushes to survive ;)
Hahahaha, yes me too, we don't want you die during a workout
I don't want it to be Christmas anymore, this advent calendar is just amazing. These 20-minute workouts are what I look forward every single day. Thanks caroline:)
Me too!!! :-(
I totally understand you Daphne!😉
I don't want it to end either.💕
I also LOVE these 20 minute workouts. I do more than one at a time. Then I add a barbell sequence as well. Just loving the shorter workouts. Not because they short but because I can group them as I need them. Thank you Caroline.
Me too! Kept me on track all month!
Me too Daphne. I'm repeating some of them until EPIC EndGame starts ✅😄. They really helped December pass quickly with superb exercise gifts to look forward to every day ✅😄😄🙌👏
I broke my ribs about a month ago and had to take a break from my workouts. Caroline has literally saved my life after struggling with sever mental health problems, and not being able to workout has caused me to go back to that dark place. I'm finally healed enough to workout again, and despite how uncomfortable my ribs are, I've been making progress physically and mentally. I just wanted to thank you Caroline for giving everyone a way to workout and teaching us the importance of strength over appearance. It's very hard to come across fitness influencers on the internet that genuinely care about their community as much as you do. You have helped so many of us become stronger, healthier, and disciplined people.
I started with 15lbs dumbbells, but that only lasted a couple minutes and I had to switch to 10s. Wooooo!!! My arms are burning! Love it! Thank you, Caroline!!! 💪🏼
Oh my….this was difficult, I also need to strengthen my triceps as I struggle a lot when doing skull crushers and other triceps targeted exercises! So, this workout is prefect for this. Thanks a lot, Caroline! ❤️ I will definitely do this more often!
did one of Caroline's chest and shoulders workouts first, then came here to finish off with triceps. loved it, and so did my now-noodle arms😄
Can’t wait to do this today. Thanks Caroline, has been a perfect month with you!
Hi Stephanie...you’ll just love this! As you say what a brilliant month we have had! Have a lovely day! Matthew
I can't believe we are nearly at the end of these 24 advent gifts 😟, every one has been so much enjoyed, thank you Caroline. I'm looking forward to getting started with this gem of a tricep workout 💪🙂. No push-ups, but it's not going to be a push over, hard and intense as all Caroline's workouts are, another superb advent gift to enjoy today.
Time to rise and smile 😃👍👍👋
You spoke too fast Philippa. The add on is the 5 minute push up. 😂. We just have to learn to love those push up we’re going to be Girvanators for life. Enjoy your workout
@@mambowamucho1679 We definitely are 😃😃. And proud to be so ✅👍. The add on is sneaky! I've done it before and it's brutal!! If time I'll add it to today's. Enjoy your workout fellow GIRVANATOR 😁.
Hi Philippa...hasn’t this been a fantastic series of short workouts! Such brilliant planning as always from Caroline...just brilliant! Enjoy your day! Matthew
@@matthewalmond8274 Brilliant as you say Matthew 👍✅ totally brilliant. I've so much enjoyed this series of workouts from Caroline. My very special Christmas gifts that will always be there for me to enjoy whatever the season. I am immensely grateful for her generosity. 🙌🙌.
I love training triceps, I can tell they’re gonna be on fire after this workout! 🔥 This is definitely gonna be part of my push day today! 💪🏻
Hi...yes triceps are definitely on fire...that last set of skullcrushers in the finisher just burns so much! Have a great workout! Matthew
Oh my. Just because it says no pushups DOES NOT mean it’s easy 😅
I tried the 10 min workout and actually felt more burn than this one u should try it but it got one pushup😂😅
Wow, my ares were skiing at the end 😱😱😃
Just wow !!!! Thank you. Today's finisher had me finished .... arms shaking more than a washing machine on spin cycle :):):):) Definately a goodie
Hi Trish...I know what you mean about shaking triceps in the finisher! By the last set of skullcrushers my triceps had genuinely been worked to failure! As you say...definitely a goodie! Have a lovely day! Matthew
My triceps absolutely burned, thank you Caroline! ❤
Tricep blowup!! That was intense! Very simple, yet effective workout. The layout was great! The staple got very tiring, as did all the repeat sets. 😆 Solid workout. I know my pushups are going to be that bit better after today😉! Thanks Caroline. See you tomorrow.
Thoroughly enjoying these work outs, every single day. Thank you so much Caroline . Can’t wait to do triceps tomorrow 👍🏽👍🏽👍🏽
Hi Brindha...me too...I’m really enjoying these workouts! You’ll so much love this triceps session when you do it tomorrow! Have fun! Matthew
Love training one body part at a time. Allows me to really feel the burn.
Probably my favorite tricep workout ever. The skullcrushers in the finisher killed 🔥 Thank you, Caroline 🎄
Omg. Yes. They were fire. I screamed at the TV 🤣🤣🤣. The last 3 reps I actually really had to push because it really woulda been a skill crusher lol. My eyes were focused on those weights. Arms were wobbly af 😆
I love the single upper body part videos like this one. I hope Caroline does a new one for the Biceps, Chest and Back!
Few days left...will miss this. I'm Seriously ENJOYING each Workout! 🥰 Let's make each rep count and hit those Triceps! 😆👊
Have a great workout!
Done✔️. Solid Tricep Workout! It Burns! SkullCrushers were killer! Loved the finisher. Last skull crushers was already struggling to lift the DBs 😁. Arms feel amazing! Also did the add-on cute 5min. Pushups.
Thanks Caroline! ❤️
Morning Trish...I’m sure this will be hard but fun! Yes...let’s make each rep count! Enjoy your workout! Matthew
Hi Trish, this Calendar is amazing and with 20 min you can get a solid workout if you use Caroline's tips☺️ she's simply the Best! This is gonna be painful. Like the yesterday's finisher. Enjoy your workout and your day. ☃ ❄️😘🎄
@@matthewalmond8274 morning Matthew. It was a fiery number 🔥🔥 really concentrated on each rep and my god was it hurting🥵🥵 was a fun filled session but challenging 🔥🔥
@@matthewalmond8274 Hi Matthew. It was hard definitely. Triceps worked hard. Arms were trembling at the finisher. I had Fun! Hope you enjoyed it as well! Have a lovely day! 😊
@@luislenoirstaraceverde2493 Hi Luis! Totally..these workouts showed we can have an effective, challenging, and still fun sesh in 20mins. Caroline is the Best! Today's tricep sesh is a solid one. My arms were trembling at the finisher. Feels great after. Enjoy and have a lovely day Luis! 😘
Yay! I'm excited for this workout! I have done Epic I and I'm in the middle of Epic II, but this advent series has been so helpful during the busy holiday season. I'm getting better at pushups but have always struggled with the tricep pushups. But yesterday I could suddenly do them! I even sent my friends a video of me doing them. LOL. Anyway, for those of you who are struggling with pushups, keep doing Caroline's workouts and one day, you'll find you can do them! You're amazing, Caroline!
Thank you for this amazing tricep work out!! Especially as it has no dips or push ups! 😃😃.. I tried going heavier with my weights but put them back down pretty sharpish! 🥵…. Felt the shake, felt the burn and felt the pure warm feeling of accomplishment after. Ready to face my busy shift at the airport ✈️💪❤️… thank you so much. Great full every day 🥰🥰
The advent workouts have been tremendously effective, fun and challenging. My triceps were truly fatigued after this. I used 17.5 & 15lbs for duration but, had to drop to 12lb for the last set of scull crusher. Concluded my workout with 5 min push ups and stretching.
omg!!! this arm workout took me out!! my arms were shaking in the finisher!!!💪🏾💪🏾🔥🔥
Caroline,
You are truly amazing. Your videos are clean, crisp, very organized & easy to follow. I've been working out for years, Weights, Karate, Kickboxing, Boxing & I'll tell you, your videos rejuvenated me to a whole New Level. I've shared your videos with my sister, wife, daughters & 😮 we're ALL hooked. 😊😊😊😊😅😅😅😅
P.S. Keep up the Great work. We appreciate you!
I am looking forward to do this dumbbell triceps workout!! I love all kinds of upper body workouts by Caroline.. Those are always amazing!! I could learn all these exercises only because of you Caroline.. Your instructions, tips are so much useful.. It helps me to know the right position and the right muscles to target during the exercise. Thank you so much Caroline for this awesome series!! Short yet super intense!! You are the best trainer in this world!! Have a great day Caroline and everyone!!
Hi Priya, what a lovely comment and you are so right! I always have the impression that Caroline is with me in my training room thanks to her tips and reminders. Enjoy this great workout and your day! Elli
This tricep burnout session is legend! Thank you Caroline! I am really loving these shorter, targeted workouts that can either be done alone or as an add on to another workout. So brilliant!! 🤗💕
Oh my tortured triceps! Loved this workout, Caroline! The triceps are often worked out less, so this was really honing in on this muscle group. I bookmarked this one to return to. On to the add on... Thanks so much, Caroline! Your ability to create intense 20 minute workouts is incredible!
Hi Wendy...wasn't this a tough one!
this is the best triceps workout I have ever done.
Keep doing more like this.
thank you so much for existing.
love from MX
Just tried this workout for the first time today. Wow are my arms sore! Caroline has the best workouts of anyone on RUclips. Thanks Caroline for putting all these videos out there. Now I never have to step foot in a gym ever again. 😊
How on earth can you lift 8kg on each arm I tried with 7kg on each arm and it was way too much I use 4kg each arm so much better
Sad to see this end- it's been a terrific month!! Carolyn Claus...could the next challenge series involve the barbell? You're the queen! 🙌
Just finished the workout and add on and it went by like lightening. My mom and I have been super busy so I’m trying to lighten her stress as much as I can so these workouts have helped me assist her for the holidays. I did feel weird that I didn’t have a longer workout but honestly I’m feeling in my triceps too much lol
Hi Victoria...hope the Christmas preparations of you and your mum are going well...I’m sure your mum is so pleased that you are there to help her! Wasn’t this an intense little tricep burner! Enjoy your day! Matthew
I am really happy with this video. I really need to train my triceps, but with push ups I still struggle. This is a great workout to strengthen them and be more ready for push ups in the future ❤️
Hi Alessia...I think that is so very true! Working through these moves will really strengthen your triceps...and you’ll soon be bashing out the tricep push ups! Hope you have a great workout and a lovely day! Matthew
I'm Katrina, just started doing all ur 20 min arm, shoulder and chest work outs and this one was the best so far! Out of all the excersize people out there, I really enjoy yours. Thanks for keeping it real!
I absolutely love these 15-20 minute workouts! For a busy mom it’s a nice thing to put on the TV and follow
This is going to be Ace!! Have an amazing workout everyone Gooooood Morning ☕️ ☕️ 😄 Thanks for the upload Caroline, I’m off for a warm up run & then on this! Such a great way to start each day 😁 🎄 ❤️
Morning Tony...enjoy your run...hope it isn’t too cold and dark...and have a great tricep session afterwards! You’ll love this! As you say what a great way to start the day! Enjoy your day! Matthew
I keep coming back to this workout. One of my favorites. Quick and to the point. I feel the burn every time.
So good! At the 60% completion level My arms were burning burning burning!
Best triceps workout I've found on youtube! Thanks for that and the burn in my arms....Greetings from Switzerland
Always amazing!!! Plus hard workouts!!! Great triceps 👍👍👍🎄🎄🎄🎄
🔥 🔥 🔥
Arms shaking after that. Another awesome workout. Think I’ll feel that tomorrow.
Hi Sarah...my arms were certainly shaking by the end! Enjoy your day! Hope your arms are OK tomorrow! Matthew
OMG it was like torture but I can’t wait to feel it later! Thank you for all your amazing videos!💪🏼
I really do love all these videos by Caroline.
This is the best ever tricep workout I've ever done... My triceps are so fried....I'm just loving it 🔥🔥🔥🔥🔥 def saving it for later
This was harder than I expected, but was glad to do it nevertheless! Also did today’s add-on and I feel a nice pump in my arms. Thank you Caroline! ❤️
I think "harder than I expected" sums it up for most of CG's workouts for me!
OMG!!! That was a real burnout. Those scullcrushers made my triceps on fire!!! I hope everyone enjoyed the workout as much as I did!!!
Jup, those skullcrushers at the end were HARD! Great work Caroline, I am beyond impressed, that you can do ALL of that with 8kgs 💪🏼 I had to drop to 4 for skullcrushers, and did everything else with 6,5kgs 😊
Hi Evelyn...weren’t those skullcrushers just so hard by the end! I just managed to do it with 8 kg...but by the end my triceps really had been worked to failure! Have a lovely day! Matthew
Same here :)
@@matthewalmond8274 Felt really good, though ;) Wish you a nice day too Matthew!
LOVED THIS! Push ups are out for me for a while so finding this was WONDERFUL 🙏🙏🙏
Another great workout by Caroline! My triceps are on fire. Thank you for bringing out so many great videos.
Loved this workout. My triceps are on fire. You rock!!🥰
Hi Isabel...I loved this too...as you say triceps were on fire by the end! Matthew
Hello Caroline, hello everyone, yesterday evening I smashed a tough cocktail of Caroline's workouts, yesterday's lower body session + Monday's hard upper body session + Abs! This morning I can feel the whole body!!!! I loved it! And today triceps! I'm looking forward to combine this with some other workouts! It's so much fun and you know "only" 20 min so you give everything! Thank you so much Caroline!
I loved this workout! My triceps are shaking and they needed it! I will definitely be coming back to this workout again and again!
Stacked this with yesterday's lower body workout and, wowza, I don't think I EVER had a day off to a better start!!!! Your workouts are always the most unbelievable yet competely delightful combination of pain and pleasure!!!
Love all of your workouts, they are so easy to follow. The most important things that I also, enjoy is the directions that follow the guidelines of the workout. thank you
Another challenging workout, as always, Caroline! Thank you so much deeply once more! 😀🖐❤
WOW. I did this as an add-on to Epic Endgame Tricep day and my triceps are dead! Thanks for additional options to extend workouts. I appreciate the time you take to let us have these for free!! ❤️
my triceps are sooooooo happy! Thank you, dear Caroliine!
Thanks Caroline, I hate push-ups, always skip /substitute them! 🏋♀️😁
Add-on after FUEL day 7, second round. I felt it all, especially during those staples! Thanks, Caroline!
I also love the 20 minute workouts. Especially during the holidays. Still feel the burn!
These triceps exercises are awsome! I have learned some new 😁 amazing workout as always Caroline 👏😍
A pushup-free tricep workout😍. Hitting the triceps is always fiery🔥, and toning them does wonders for overall arm definition. This workout looks like the perfect add-on for a killer arm day!
That was tough but I feel amazing afterwards. I love the tunes, thank you so much Caroline ❤
Have been following your workouts for a few months now and I love this one thanks for all the work you do for us it’s very much appreciated and by the way I’m watching you all the way from New Zealand 🇳🇿 ❤
Love the triceps work. Also love these 20 minute programs. They fit in perfectly with my schedule. Has really helped with my Yoga.practice. Thank you so much.
If you looking for triceps workout this is killer! I’m day after, and my triceps are sore!! What an awesome set! Thanks CG 😃
My favorite workout , powerpacked refreshing workout , thank you ☺️ Caroline
Thanks, Caroline, for another super motivating and cheerful routine! I hate upper body workouts because I have no strength up there. However, after I started working out with you, I can do push-ups (shocker!). Thank you very much for such quality workouts. I love them all.
Add On FUEL Series Day 7 Done !!! un grand Merci Caroline et une belle journée à toi et à toute la Team !
I am so happy with your workouts
This was a GREAT tricep workout to compliment my usual chest/bench routine. My arms are burning. Thanks, Caroline!
My triceps are going to be a whole lot stronger, I needed this. Thank You Caroline
Gracias infinitas Caroline por esta magia que nos entregas cada dia!!!
This is one of my favorite workouts for arms! OMG this routine makes me sweat always! 😅 But as a result I feel my arms stronger than ever before!
That 20 minute went by so fast, loved this one so much
Definitely felt the brun this morning with this brilliant triceps workout. WoW 🤩 Caroline Girvan, you are truly a master at this. I used my 8lbs dumbbells and I was shaking at the end. They felt like 20 lbs😳😳. Also did yesterday’s workout which was quick and yet so efficient. Have a great day and see you tomorrow ❤️❤️
Love this one! I think it’s in the top five of my favorites. Amazing!
Beautiful thank so much very helpful indeed, I'm loving the workout
Loved it, as always!
I am one day behind and this one looks AMAZING! Better catch up tomorrow, I don´t know how you do it Caroline, each session es new, amazing, fun, and super hard!
Thank you Caroline for considering one of my weakest spots. I am beginning to panic on what to do after this Advent calendar… now checking your other videos I havent done!!!
This is our best gift for this holidays. Thankssssss Caroline ❤️💪🏻🥰
This triceps workout is really fantastic! I enjoyed it! I combined it with 20 min shoulders, day 1.... Thank you Caroline, I can't wait to start the new Final Epic program 😊!!!!
This workout made me feel super strong! Thanks Caroline!
This was an amazing workout, my triceps are quiet weak so shaking like crazy by the time I had finished! Love it
Love this!
Elegant, well-balanced execution… perfection!
Love the entire series… cnt believe only two days to go 😞
Morning Rachana...yes just two days to go! What a great series this has been! Have a lovely day! Matthew
Fantastic Rachana!! Yes I know!! It’s been so much fun!! Mentally so motivating knowing it’s only 20 minutes! Thank you for joining me this month Rachana!!🤩
@@CarolineGirvan Mam, I have never left you since you are there , I am here 😜😜😜and not gonna even leave you at all💝🧿🤩my husband and kid are kind of jealous the way I am crazy behind you and your workout since you are on RUclips. Tons of love 🎅🎄happy holidays and merry Christmas 🎁
@@matthewalmond8274 hello sir … yuppp… can’t imagine again that pain pinches a lot when the workouts series getting over but always excited for the new one…. Honestly I can bear any pain of Mam’s workout but can’t bear that pain which makes me feel empty when we are at the end of the series 😒😞
I have done this workout almost every day. I feel better and stronger. Thank you
Wow. Great workout. My triceps are on fire 🔥 Thank you so much. Xx💪
Repeated and enjoyed it❤️ Thank you Caroline💪
Add-on workout says everything 😜🥰😍
Wow!! Great video. I'm loving all the dumbell workouts.
Seems like yet another sweet and intense workout. Can't wait to do it!
Hi Atene...so true...short but hard...really works the triceps to failure! Have fun...and enjoy your day! Matthew
@@matthewalmond8274 The workout definitely took out my triceps! Have a wondeful day too
I love training with you ♥️🔥 Very effective ones
This was a fantastic workout for my triceps. I just love your 20 min. workouts.
Add On Epic ENDGAME day 6 : DONE !!! Merci Caroline de tout cœur pour tout ce que tu nous offres et pour ta motivation et ton sourire !!!
Was really looking forward to this one! But oh wow, the burn 🔥🔥🔥 thank you!!
ooo wow - this was the best triceps workout I have ever done!
Glad I found your workouts. I love them! I’m hoping I can get my 62 year old body back into shape. I’ve worked out all my life but I need to step up my game because what I was doing just wasn’t working anymore. I’m 5’2 and gained 15 pounds in the last 10 years that has to come off! Can’t wait to see some results. If you have any tips that would help me, would be wonderful! Thanks 🙏
This session is highly recommended as an add-on for EPIC ENDGAME Day 46! Loved it! Thanks, Caroline!
Today I did an abs and arms day from EPIC I and added this pearl in the end. Super good combination! Thanks, Caroline!