--- title: "Vernon's Basketball Training Workout: Arms" url: "https://alder-community-high-school.schudio.com/blog/2020-07-07-16-01-01-vernon-s-basketball-training-workout-arms" school: "Alder Community High School" --- # Vernon's Basketball Training Workout: Arms ![](https://files.schudio.com/alder-community-high-school/images/blog/basketball_arms.jpg) 7 July 2020 [TeamAlder](https://alder-community-high-school.schudio.com/blog/category/teamalder) We have only got a couple of weeks left until the summer holidays and we need to make the most of it. You can use these workouts as something physical to do each week and even have a go at them over the summer holidays. This week’s focus is on your arms (triceps and biceps). Try to push yourself and choose whichever level you feel comfortable at. Have fun! #### Beginner 5 x tricep dips 5 x decline push ups 5 x inchworm push ups 5 x plank up-downs 20 second shoulder taps Repeat this sequence of exercises 3 times with a 2 minute break in between #### Intermediate 10 x tricep dips 10 x decline push ups 10 x inchworm push ups 10 x plank up-downs 40 second shoulder taps Repeat this sequence of exercises 3 times with a 2 minute break in between #### Advanced 15 x tricep dips 15 x decline push ups 15 x inchworm push ups 15 x plank up-downs 1 minute shoulder taps Repeat this sequence of exercises 3 times with a 1 minute break in between #### Activities explained Tricep dip - Decline push ups - Inchworm push ups - Plank up-downs - Shoulder taps - #### Safety Note If at any time during these exercises you feel dizzy or are in pain, then stop and rest for 5 minutes. Check you are doing the exercises correctly as explained above then continue. If pain persists, consult your doctor. [![](https://files.schudio.com/alder-community-high-school/imagecache/100x100c/blog/Basketball.jpg)](https://alder-community-high-school.schudio.com/blog/2020-06-22-11-15-55-vernon-s-basketball-workout-for-national-school-sports-week-at-home) Previous ### [Vernon's Basketball Workout for National School Sports Week at Home](https://alder-community-high-school.schudio.com/blog/2020-06-22-11-15-55-vernon-s-basketball-workout-for-national-school-sports-week-at-home) [![](https://files.schudio.com/alder-community-high-school/imagecache/100x100c/blog/121119787_1051175265322437_8722156933327814196_n.jpg)](https://alder-community-high-school.schudio.com/blog/2020-10-09-15-06-35-james-sensational-summer-of-success) Next ### [James' Sensational Summer of Success ](https://alder-community-high-school.schudio.com/blog/2020-10-09-15-06-35-james-sensational-summer-of-success) - [![Rainbow Flag Award](https://files.schudio.com/alder-community-high-school/images/partners/Untitled_design_(1).png)](https://www.rainbowflagaward.co.uk/) - ![AcSEED](https://files.schudio.com/alder-community-high-school/images/partners/Untitled_design_(2).png) - ![CPOMS Student Safe](https://files.schudio.com/alder-community-high-school/images/partners/Cpoms_student_safe.png) - ![CPOMS Staff Safe](https://files.schudio.com/alder-community-high-school/images/partners/Cpoms_staff_safe.png) - [![ParentPay](https://files.schudio.com/alder-community-high-school/images/partners/Untitled_design_(4).png)](https://www.parentpay.com/) ##### Location Mottram Old Road Gee Cross Hyde Greater Manchester SK14 5NJ ##### Contact Us 0161 368 5132 ##### Stay Connected - [Facebook](https://www.facebook.com/AlderCommunityHigh/) - [Youtube](https://www.youtube.com/channel/UCPHzqAhyNS44u4g5Tk20eWA) - [LinkedIn](https://www.linkedin.com/company/alder-community-high-school) © Copyright 2018–2026 Alder Community High School School & Trust Websites by [ ![Schudio logo](https://alder-community-high-school.schudio.com/img/logo/dark.png) ](https://www.schudio.com/)