‘Hi Betty’ Triceps and Chest Workout

Have you ever waved to a friend and felt your arms jiggle a little? It’s frustrating! This motion we dislike so much is called a “Hi Betty.” The term was coined by my lovely grandma, who said a woman at her pool always waved and her arm would jiggle from side to side. It was always something we laughed about as most women carry extra fat in the arms.

As swimsuit season approaches, many of us are trying to get rid of those ‘Hi Betties.’ Check out this workout that will help tone your arms and get rid of that jiggle!

Print this out and bring it to your club. Start with a 10-20 minute cardio warm-up (depending on your level of fitness) and then proceed with the workout.

“Hi Betty” Triceps and Chest Workout


Beginner: Go through once.
Intermediate: Go through twice.
Advanced: Go through three times.

Print This Workout

When you are done with the workout, please come back and tell us in the comments below how it went for you!

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Amanda is a designer at heart and loves to create infographics! She also loves race cars, spending time with her friends and family, and wasting time on Pinterest. She would be happy spending the rest of her life in Ely, MN.