Fit in 5 – Tone Your Triceps in Just 5 Minutes!

Ladies, let’s talk about one of the most common fitness goals I hear about: toning the backs of the arms. The triceps often get overlooked, but they’re key to stronger, sleeker arms and boosting your confidence in sleeveless tops. That’s why today’s Fit in 5 is all about targeting this area with an effective, quick workout you can do at home.

Why Focus on Your Triceps?

The triceps make up about two-thirds of your upper arm, so strengthening them can make a big difference in the overall look and feel of your arms. Plus, having strong triceps helps with everyday movements like pushing, lifting, and even maintaining good posture.

What You Need for This Workout:

  • Equipment: A pair of dumbbells or a kettlebell (use whatever you have handy). If you don’t have weights, grab two water bottles or cans of food – get creative!
  • Time: Just 5 minutes. Yep, that’s it.
  • Space: Enough room to extend your arms comfortably. No mat required.

This is the perfect routine for busy women who want results without needing loads of time or equipment. Let’s get started!


The 5-Minute Triceps Workout

Perform each exercise for 45 seconds, with a 15-second rest in between. Push yourself, but always focus on maintaining good form.

1. Overhead Triceps Extension

  • Hold one dumbbell or kettlebell with both hands, keeping your elbows close to your ears.
  • Extend your arms straight overhead, then slowly lower the weight behind your head.
  • Engage your triceps as you lift back up.

2. Tricep Kickbacks

  • Hold a dumbbell in each hand, or a single kettlebell, hinge forward slightly, and keep your back straight.
  • Bend your elbows to a 90-degree angle, then extend your arms straight back.
  • Squeeze your triceps at the top before returning to the start position.

3. Overhead Push Press

  • Hold a dumbbell in each hand or a kettlebell in two hands, and bring them in front of your chest.
  • Press the weight(s) upward, keeping your elbows close to your sides.
  • Lower the weights slowly, feeling the triceps engage throughout the movement.

Tips for Success

  • Focus on form: It’s better to use lighter weights and perfect your technique than to rush through with poor form.
  • Feel the burn: Engage your triceps fully in each movement to maximise results.
  • Make it a habit: Consistency is key. Add this workout to your weekly routine to see noticeable improvements over time.

Benefits of This Workout

This quick session is a fantastic way to:

  • Strengthen and tone your triceps
  • Boost your upper body strength
  • Fit fitness into your busy day without compromising on results

Ready to Feel the Difference?

If you’ve got 5 minutes, you’ve got time to transform your arms! Try this workout today and let me know how it feels. Looking for more quick and effective fitness routines? Check out my Fit in 5 series on YouTube (@Amanda.Revive) for a range of workouts you can do anytime, anywhere.

💬 Tell me in the comments: Which tricep move is your favorite? Are there other areas you’d like to target in future Fit in 5 sessions?

Let’s tone those triceps and feel stronger together – one rep at a time! 💪

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