Tricep workout | Best workout for female:

There are many exercises for tricep that allow you to improve your lower body strength, speed and flexibility. These exercises are great for anyone who is looking to tone up their muscles and get more mobility out of the way of their legs. Here are some simple exercises to help you perfect these areas!

 

Exercise 1 - Jumping Jacks (8-11 reps):

 

Stand with your feet shoulder length apart. Kick one leg behind in front of the other and jump high into a squat position. Keep going, jumping as high as possible, and landing on the ground while standing up. As you go up, return to the starting position, using both legs to raise yourself up again, and repeat again. Repeat 2–5 times per set.

 

Exercise 2 - Single Leg Swing:

 

Stand with your feet shoulder length apart. From another stance, swing one leg behind your head and swing it back and forth. Lower this leg to a seated position and jump back up. Use only one leg at any time in order to keep safety on both hands. Jump up and down by jumping off the end of the swing. Stand up, jump onto the same leg, and repeat 3–5 times per set.

 

Exercise 3 - Mountain Climber Walk:

 

Stand firmly with your feet shoulder longer than hip-width apart, with your toes spread wider than shoulders. Lift your entire body until your chest comes back over the ground. Immediately switch to a lunge position with your right leg and return to a standing position. Jump onto the opposite side of the foot and perform 30–60 knee bends 3–5 times per set. Return to your original full upright position and slowly lower into a plank position. Perform 10–12 sets of 8–10 steps each at least 4–5 times per session. This exercise can be used as an easy transition move from crunches to lunges if desired.

 

Exercise 4 - Skipping Rope Jumping Jacks:

 

Stand upright with your feet shoulder length apart and jump above with your knees bent. Jump back down and switch to a squat position. Jump down and land on the ground with both feet together. Jump back up and switch to skipping rope jumping jacks. Take 10–12 single hops 3–5 times per session. When switching up from skipping rope jumping jacks to skipping rope jumping jacks, take 5–6 double jumps 4–5 times per set. The number of jumping jacks will depend on how much flexibility you have when lowering your hips, but take 6–8 singles 7-7 times per set. You can try to complete all of above jumping exercises in 4–5 work sessions.

 

Exercise 5 - Lateral Lunges:

 

Stand upright facing forward and bend your knees and jump underneath on the spot between your ankle and knee joints. Land at an angle with your rear leg and walk backwards in place of the front leg. Continue walking backwards as long as possible to come up with the bottom half of your body. Switch to a regular plank position. Jump back up and switch to lateral leap squats, using just one leg at a time to stay on the ground. Jump back up and switch to reverse crunches, using either leg to stay on the floor. Go through all of these exercises in 4–5 work sessions.

 

Exercise 6 - Box Jumps:

Stand upright facing forwards and climb around a box. Step up and switch to a plank position. Turn and jump out of the box and return to a standing position with both feet together. Jump back up and switch to box jump planks and repeat. Skip up and switch to reverse crunches as high as you can, then return to standing with only one leg. Repeat this sequence two times.

 

Exercise 7 - Single Arm Plank Jumping Jacks:

Stand upright facing forwards and step onto the spot between your ankle and knee joints. Bend your knees and push your arms up and jump. Push your hands towards the ground and bounce back up towards the ground. Do this three times per set for a total of eight repetitions. If your arms are too light for jumping from wall to wall, try doing this exercise in one direction by pushing them towards the ground first. Repeat two times per set.

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