Triceps with one or two dumbbells
3 sets x 15 repetitions
- Standing or sitting in a chair with immobilized torso, tight belly.
- Slightly bent legs (upright position) to protect the lumbar spine.
Starting position: Both hands are holding the dumbbell, bend by lowering the dumbbell slightly behind the head (inhalation phase).
Final position: The hand holding the dumbbell lifts the weight by stretching (exhalation phase) and returns to the starting position.
*Variation: The same exercise can be done with two dumbbells (one in each hand).
Kickbacks with dumbbells or elastic band
3 sets x 15 repetitions
- Stand with your knees bent and lean forward slightly, with a dumbbell in each hand.
- Keeping your back straight, bend your dumbbell-holding arm 90 degrees at the elbow so your triceps are aligned with your back and your biceps are perpendicular to the floor.
- Make sure you don’t swing the upper body and your back is flat, not hunched.
Starting position: Hold the dumbbell while the arm is in a position parallel to the ground and the dumbbell is perpendicular to the ground (inhalation phase).
Final position: The arm and forearm are parallel to the ground (exhalation phase) and return to the starting position.
Diamond push ups
3 sets x 10-12 repetitions
- Trunk position parallel to the ground – trunk in plank position, tight belly.
- The toes support the body while the hands support the torso, with the palms of the hands on the ground and the toes facing inwards in an “L” shape.
Starting position: Bend your arms until your torso is as closer to the ground as possible (inhalation phase). The elbows should be as close as possible to the sides of the chest.
Final position: The arms are stretched until the torso is completely removed from the ground (exhalation phase).
*Variation: Get into a push-up position but keep your knees on the floor!
3 sets x 12-15 repetitions
- Trunk position almost perpendicular to the ground.
- Back and to-ground support of hands on a chair or on a non-slip surface.
Starting position: The arms bend by lowering the center of gravity closer to the ground (inhalation phase). The upper part of your arm is parallel to the ground and your elbow forms a 90-degree angle.
Final position: The arms are stretched removing the center of gravity of the body from the ground (exhalation phase).
*Variation: You can change the legs position, keep them stretched and supported on the heels.
Pigi is a fitness trainer and Pilates instructor. Through her participation in the championship, as a runner, she learned to set goals and achieve them. This is exactly what she wants to inspire her clients. He graduated from the University of Physical Education and Sports Science in Athens, specializing in adapted physical activity. Through her experience as a coach, she has learned that every body is different and everyone’s needs change. She likes to build a meaningful relationship with her clients, to create moments of decompression from everyday stress and daily life. Combines exercises that suit your goals, through a safe, challenging, and fun way of training!