GirlsGuideTo | Bikini Body Bootcamp Day 11

Today's workout is all about your triceps. Whether you're in your bikini or just sporting a tank top -- toned arms sexy!

1. Hanging Dips: Not only a great tricep exercise but also a great shoulder, core and balance exercise. Many gyms have dip bars available, but if yours does not you may also do dips off a bench. For hanging: Hold yourself up on the two dip handles and slowly bend your arms, lowering yourself towards the ground, lower until arms are at 90 degrees. If on a bench, dip down till 90 degrees make sure not to go lower as this can put pressure on your shoulders. Tip: slow the move down so it takes 4-6 seconds to lower to 90 degrees then press up and repeat the slow negative (lowering).

2. Dumbbell Tricep Extension: Sit straight or stand for this one. Grab a dumbbell holding it over your head with both arms and slowly lower down behind your head… and return to start. You can also use just one arm at a time but of course make sure to lower the weight you would use.

3. Skull crusher: Lie on a bench with a small barbell hold it up straight and slowly bend the arms lowering the bar towards your forehead.

4. Close Grip push-ups: This one you can do anywhere. This is also good for Core, back, chest and especially the triceps. Get into a push up position and place hands directly under your shoulders. Keeping elbows in by your side lower down for push ups and return to start.

Written by our fabulous Fitness and Wellness Expert, Jennifer Era. Check out her site at http://jenniferera.com and follow her on Twitter at http://twitter.com/JenniferEra

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