Winters make you feel lazy. It is that time of year when most people dread getting out of bed; leave aside jogging or hitting the gym every morning. Even the thought of working out can feel like torture!

This is unfortunate, given that it’s even more important for you to work out and stay fit during the winter. This is because it is during this time that the chemicals responsible for storing fat in your body are doubled. So having a lazy winter means saying goodbye to your fitness goals.

The good news is that you don’t need to go outside in the winters to burn fat or tone your muscles. Here are five triceps workouts that you can do in the comfort of your home, using home gym equipment.

Recommended Read: How to Build Stronger Triceps

Dumbbell Kickbacks for Triceps

• Gym Equipment Required: Light-weight dumbbell
• Target Muscle: Triceps

Bend your knees and lean forward, making your torso parallel to the floor. Use one hand to keep you stable in position. Take a lightweight dumbbell in the other hand. Keep the upper-arms close to your shoulder. While holding the upper-arm stable, stretch back your hand as much as possible. Do this in the set of three with 12 repetitions and then do the same exercise with the other hand.

Triceps Extension with Dumbbell

• Gym Equipment Required: A dumbbell
• Target Muscle: Triceps

Stand straight with legs shoulder-width apart. Hold a dumbbell with both your hands, lifting it over your head such that your hands are fully extended. It is your initial position, from which you start lowering the dumbbell by bending your elbows. Your forearms in this position should almost be touching your biceps. Hold the weight at both the extreme ends for a few seconds. And, don’t ever hold your breath while working out.

Dumbbell Floor Press

• Gym Equipment Required: Dumbbells (or kettlebell)
• Target Muscle: Triceps

Lie down straight on the floor. Alternatively, you can bend your knees slightly to feel more comfortable. Take a dumbbell in each hand and extend your hands, making a 90-degree angle with the floor and your torso. Bring down the weight in such a manner that your elbow presses the floor and the forearm is creating a 90-degree angle with your upper arms. Repeat the exercise in at least three sets.

Recommended Read: Setting Up Your Own Home Gym

Dead Stop Push-ups

• Gym Equipment Required: None
• Target Muscle: Triceps

Start this workout with the traditional push-ups . But keep in mind to stop dead when you come to the ground in a resting position. Every time you go down you have to stop and lift your hands and toes simultaneously. After waiting a few seconds again, put back your hands and lift up your body.

Seated Chair Push-ups

• Required Gym Equipment: None
• Target Muscle: Triceps

If you don’t have a dumbbell or any other home gym equipment, or if you are a wheelchair user who cannot stand or do push-ups, this workout is ideal for building your triceps. Sit straight on a still chair, preferably a wooden one with arms. Put your hand on the arms of the chair and lift your body off the chair. Try to attain the position where your hands are perfectly straight, and hold the position for a few seconds. Do the workout in 3 sets of 12 repetitions.

It is okay to hit that snooze button once or twice more during winters. But don’t let the season spoil your workout routine completely. It is possible to exercise inside your house, and that too with minimal or no gym equipment, and a triceps workout chart. So, you really don’t have an excuse not to stay committed to fitness when the winter comes!

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