Thursday, January 23, 2014

Chest and tricep workout no gym equipment needed!



Hi guys !! So this year is all about fitness for me. As you all know I'm trying to lose the baby weight from my previous pregnancy and I'm not going to lie it's been a battle, but I'm sticking to my eating clean and working out! I will look better than ever by summer. I can't wait to show you guys my new before and after pic. Anyway as a new mom

it's hard for me to go to the gym because I want to be home with my baby. This reason shouldn't stop me from working out. I have lots of DVDs to do my cardio workouts and even purchased a treadmill that I use EVERYDAY, but today I want to show you guys some ways on how to work your chest and triceps from home. I normally put the baby in her playpen  or down for a nap and am able to accomplish a good workout. The workout I'm going to tell you about is great because it can of course be done from home and you don't need any fancy equipment.

What will you need for this home chest and triceps workout?
1) You! you need yourself to perform the workout
2) A home with some chairs or couches
3) A gallon of water,milk,tea etc.

Exercise one: Regular Push Ups
Ok so lets start this  workout with some good old push ups
Push ups are a great chest exercise and will be the foundation of this workout.
We are focusing on the chest muscles in this exercise
Perform 3 sets of  12 regular push ups with no longer than 30 second rests in between sets! perform each set at a high intensity! Get as close to muscle failure as you can!!

Exercise two: Diamond push-ups
Making a diamond shape with your hands under the center of your chest and doing push-ups in this position do diamond push-ups. By placing your hand so close together, you take the stress of the load off your pecs and onto your triceps. Killer for your triceps!

Exercise three: Tricep extensions
I recommend a gallon of water or milk for this exercise. Stand nice and straight with your feet about hip width apart. Hold a gallon of water behind your head, gripping the handle with both hands. Extend the bottle over your head until your elbows are straight, and then slowly lower back to the starting position.

Exercise four: Tricep dips 
Do you have a chair, couch, bed, bench or coffee table in your house? Of course you do!!!  All you have to do is place your hands on any of the mentioned objects with your back facing to it and your knees bent at a 90° angle then lower your body down and push yourself back up with your triceps


Please don't forget to stretch before and after these exercises! Stretching is very important so that you don't pull a muscle or walk around with stiff muscles.



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