Leg Lift with Tricep Dip

3 sets of 15 reps

Anna Carrieri

Come to sitting. Bend the knees and bring soles of feet to the floor. Walk the hands a few inches behind the body, fingertips pointing in. Press through the soles of the feet and the palms, lifting the hips and pelvis up into a reverse tabletop position. Straighten one leg out in front of you. Bend through the elbows, to do a tricep dip, make sure elbows are squeezing in towards eachother. At the same time lower the leg while dipping the butt down towards the floor. Then straighten through the elbows and pulse the straight leg towards the face. That is one rep. Go for 12-15 reps on one side, then switch sides and repeat.

Good for strengthening the full body.

Standard Moves presented by PUMA

What we love about this ZOVA exercise? Body-weight triceps dips don’t require a lot of equipment: if you don’t have access to the gym, try using the edge of a sturdy chair at home or head out to your local park bench! 

Try this exercise in our 5-minute triceps tone-up workout - here!

Bodyweight Workout for Women

Found this awesome workout on Popsugar and decided to do it as part of my cross training tonight.

Warm up for 3-5 minutes and then do the 3 circuits below:

Circuit 1

  • Elbow Plank with Leg Lifts x 20 reps

Repeat circuit 3x

Circuit 2

  • Curtsy Lunge x 10 reps ea. side
  • Squat to Side Kick x 12 reps ea. side

Repeat circuit 3x

Circuit 3

  • Pilates Roll-up x 10 reps
  • Leaning Lunge x 12 reps ea. side

Repeat circuit 3x

To increase the burn, I used a 15lb kettlebell for the squats, russian twists and lunges.

The entire workout took me about 25 minutes.

Reblog to share.

Follow my blog for more workouts.


Sister workout with @jackelynho! You must watch to the end!

1. Box jumps x 15
2. Box jump burpees x 10
3. Kicking tricep dips x 20
4. Elevated knee ins x 20

Try this routine for a quick total body trimdown! Tag your bff and invite them on a workout date.

Song is “Five More Hours” by Deorro.