Skip to main content

Workouts For Women

Triceps Kickback 

Burns: 80 Calories burned in 20 minutes.

How To: Lean forward, grasp dumbbell in hand. Draw arm back so that it is parallel with the floor. Hold, bring arm back and repeat. Make sure to keep the arm in close to your body and elbow stays high. The only movement should come from the lower part of the arm, below the elbow where the ulna and radius sit.

Muscles Used: Main Muscle that is worked is the Triceps and the secondary is Rear Deltoids. 


This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.
This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….”  You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.


Join the discussion 27 Comments

  • karenl says:

    do this exercise for 20 minutes?

    • Flavia says:

      LOL – I am putting the calories to show you what the difference is between each exercise. When you look at the Squat for example it burns so many more calories. I want you ladies to see why I do certain exercises depending on what the outcome is desired.

      This way you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week and this one and I’ll add a less calorie burning one so I don’t get too tired….

      That’s why I am putting the calories in the image. Make sense?????

  • Jewel says:

    The calories burned per 20 minutes is a great selling feature, but really, who the heck is going to do any of these exercises for 20 minutes straight…..unless I’m missing something….

  • Paula Pogue says:

    I agree. Do you mean do this tricep exercise for 20 minutes ?

    • Jen Trudel says:

      Hi… I have been following Flavia for a while now and what she is saying well suggesting is that someone who does this for 20 min can burn about 80 cal but BY NO MEANS do this it is just a suggestion and well as we know muscle burns more than fat and even if you have a device on while doing wts ect… it may not even show what you are burning hense the word “AFTERBURN” which your body burns more calories oer muscle you have on your body 🙂 so no device in the world can show how much fat/calories you burn during rest!! Flav is just pointing and suggesting how nuch calories you can burn doing weight exercises to build the muscle to Help burn those calories … That is what I believe she is saying! And also If you were doing this for 20 minutes it is doable all you do is use lighter wts (than usual) and do like say 15-20 reps each side and do lots of sets in a 20 minutes time and rest like 30 sec between sets… I like to take lighter weights and do them Tabata style which is 20 minutes active 10 min rest, so say i want to do tricep kickbacks…. I will take like a 3lb weight do one side 20 seconds rest 10 and continue till i hit 10 minutes then as the weeks go on build myself up to 20 minutes IT FRIES YOUR TRI’s… LOL!! Also do the same with Bi’s too as well as shoulders… you can do both at a time or one side at a time and alternate… 🙂 anyway Iam no professional I am just sharing some things I have learned thru my fitness Journey!! 🙂 Flavia can def comment on if Iam wrong on what she was replying!

  • yvan says:

    Well if you do 5 sets of 12 repetitions, it will take you about 20 to 30 minutes fo finish rest a minute in between set.

  • yvan says:

    also may I say this is one of the best exercises for triceps, lighter weight for definition is the way to go after it burns go a couple of reps more. Jen am a

  • Tash says:

    This is completely contradicts the “curvalicious solution”. I quote:

    “Only heavy lower-rep training (i.e. 7 reps and under) will improve your muscle density, [i.e. myogenic tone through the growth of the contractile proteins myosin and actin. ]These contractile proteins are by far the densest components of skeletal muscle, and causing growth of these proteins translates into a tighter, more defined and sexier look… even at rest!”

    7 reps woud not take 20 mins!

  • Anna says:

    Ladies! With all these exercises Flavia is posting on Tuesday she is by no means saying you have to do that exercise for 10 – 20 min straight! Flavia is making an exercise library so that when you are unsure of how to perform an exercise or what exercise is best to tone your arms you can look back and see these exercises. The calories burned during the certain amount of time is just a guidline and will give you an idea of about how many calories you will burn doing them. Like Jen said this does not take into account the afterburn effect, increased muscle tissue, etc. so the calories burned is not the most important thing. These exercises can be done at the end of your workout, included into your workout or in a tabata/HIIT fashion. With the arm exercises you would want to pair them with another more metabolic exercise if you chose to make a HIIT workout out of them.
    All the best!
    Anna, CPT, FF Specialist

  • Paula Pogue says:

    I get so confused about building muscle definition for women. Is it more reps low weight or heavy weights lower reps?? Thanks Jen, for your clarification on the calories.

  • Jewel says:

    OMG! I KNOW that she isn’t suggesting to do the exercise for 20 minutes!! What I’m saying is that it’s kind of silly to put that caption “burns x calories in 20 minutes” since you WOULD NOT DO it for 20 minutes anyway. And as some one above pointed out, if you include afterburn and current muscle mass, everyone’s burning rate is different.

    • Tash says:

      EXACTLY Jewel! Not sure why these people do not listen to their readers. They get the same comment all the time. It is VERY misleading to have an image with a caption that says “burns x calories in 20 minutes” if you do not mean for people to do it for 20 straight mins.
      It is SO arrogant that they do not change it they just get all defensive instead.
      It’s a shame because the images are good.

      • Flavia says:

        Oh dear ladies. Getting upset about little stuff is very exhausting and I suggest you save your energy. Please read my reasoning in the above comments.

  • Tash says:

    oh dear flavia, i was considering buying curvalicious but I find your attitude so partonising. so I think I’ll pass.

    • Flavia says:

      No worries Tash. I do keep the blog positive, open to questions but this is by no means a place where negative comments are welcome from anyone. Please bring a positive attitude and if there is nothing nice to say, don’t say it at all – to anyone. Again questions are welcome and information can be challenged but being rude will have you removed from the blog.


      • Heather says:

        Flavia you’re awesome and Happy V-Day! 🙂

        • Lori/Souper17 says:

          Flavia, YOU are a class act. Please don’t let these types of comments distract you from all the ladies who appreciate the time and energy you put into this blog. The knowledge that you share has helped me and many others improve our health and progress with our workouts.

          I agree with Heather, you’re awesome! 🙂

  • You’ll never have big arms as long as you’re under-weight. No matter how many biceps curls you do. To build bigger arms, increase your overall muscle mass first by getting stronger and eating a lot.

  • absence of multi-tasking may be the major quick coming on this product, however no HIGH-DEFINITION is incredibly significantly estimated and thus is not any video camera, even though with all these functions missing out on am sure quite a few might still buy the item…

  • I use just about everything I will imagine i also experienced a pair of additional experts try it. every thing runs fine unless you attempt to install a reckon COMPUTER ITSELF. For leg techinques we possibly tested out installing a invitee unix. I use quit at the moment i are at this time utilizing an iSCSI targe application via KernSafe. this is actually the first-time I use tested out iStorage via Kernsafe… i’m sorry, we avoid indicate to name drop, I use simply no affinity for them. Over a Bright take note I could see a carefully thread someplace however that they had the VM a few. x, Microsoft iSCSI problem so they tested out the MILLISECONDS Hardware 6 Builder version with its iSCSI goal application and it do the job wonderful, yet this does not assist me to for now in development.

Leave a Reply