Tricep dip to hip thrust

How to do it

1. Set upFloor dip position, feet flat, hands behind you.
2. MoveDo one dip, then drive your hips up until your body is a flat table from knees to shoulders. Lower back to the dip and repeat.
3. Watch forLetting your head drop back at the top of the thrust. Keep your chin slightly tucked.

Easier or harder

Easier

Floor tricep dips: just the dips.

Harder

Reverse plank crunches: legs straight, knees driving in.

What it works

Muscles

Triceps

Position

Seated

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Floor tricep dips
• Tricep dip pulses
• Standard push-ups
• Negative push-ups
• Low push-up hold
• Push back push-ups

In these workouts

• 15-Minute Core HIIT Workout