1) Overhead Tricep Extension on Stability Ball
We want elongated backs with tummies tucked in and shoulders rolled back. Your feet should be comfortably in front of you at 90 degree angles. For balance and comfort you can adjust that angle. Remember if you want a better core workout, pump some air in the stability ball to challenge your balance.
Choose a higher weight than you normally would for this particular move. You will be working both triceps at the same time, so double the weight: use both your hand weights or just grab a 10-15 lb weight.
Take the weight(s) behind your head–remember your posture! Keep the elbows pointing forward and close to your ears. If you feel them pull away or notice that they are pointing outwards toward the side walls readjust before you continue. Raise the weight straight up, keeping those elbows in place, until your arms are extended.
For an extra challenge, raise a leg with your weight. Alternate the leg extensions.
2) Tricep Kickback Pulses
Take the ball behind your back. Extend your arms so they are straight out behind you. Begin to raise the ball and slowly lower it. Try not to lean forward too much and keep the weight balanced in the balls of your feet. Keep pulsing the ball upwards for 45 seconds. You will probably feel this burn.
3) One-Arm Tricep Push Up
Lay down on your right side first–swing your legs to the left of you. Plant your left hand into the mat and cross your right arm over your chest. It should be making a diagonal from your right shoulder to your left. Lower yourself down, bending your left arm. Really dig in your palm to push yourself back up. Reverse sides. Do 25 reps on each side.
Check out Real Simple’s graphic for a picture reference here.
4) Plank Push Up on Stability Ball
Roll out into a plank on your exercise ball! Stop when the ball is somewhere between your knee and ankle. The farther you roll out, the harder this exercise will be. The less you have on the ball, the harder to stabilize AND the more weight you will be feeling as you do the push up.
Check your form before trying the push up. Your back should be in a straight line. Slowly lower your chest to the ground keeping your arms tucked into your sides. This is another technical point: lower your chest NOT your head. Don’t let your elbows flair out!
Push back up and exhale to your starting plank position! If your back starts to bend and your tummy starts to sag towards the floor, roll back on the ball. Suck your belly-button in and push it towards the spine, elongating and engaging the core. This also helps prevent back strain!
5) Stability Ball Shoulder Rotation
Stand shoulder width apart and hold the ball in front of you. Your hands should be on the sides of the ball.
Now take the stability ball up and extend it over your head to the right. You should be leaning and really extending your whole body upwards towards the right wall. Watch your arms. Don’t let them bend or bow. Keep that ball raised a little in front of your forehead.
Now, pivot so your hips are centered and swing the ball down to your left foot. You should be sweeping the ball downward. Keep the movement wide; you are going to be drawing a circle in the air. Complete the circle and when you are back around to your left side, pull the ball up and over your forehead towards the left wall.
Once you have the arm motions down, add a shuffle step to the movement.
Reverse the movement. Swing the ball and your hips towards the center and draw a circle. Keep your arms straight and extended the WHOLE time.
Add this to your workout and do it 20-30 times each side.