Hey everyone!
We've got a 10 minute upper body workout today that's gonna work your chest, arms, back and core.
You don't need any equipment for today's workout, but feel free to use some if you want to.
So, this workout is part of the 2021 two-week shred challenge,
and you can find the full free schedule along with daily recipes all on my website.
Don't forget to share your progress with the rest of the community on Youtube, Instagram and Discord,
so we can support one another.
Smash that thumbs up button for me, and leave a comment down below, and let's get started!
We've got 17 exercises in this upper body workout. 15 to 40 seconds on and 5 to 10 seconds off.
Get on your mat, and let's start the work out with push-up child pose.
Start with a push-up while on your knees and as you come back up, go into a child pose.
Stretching those arms and back.
If you want it more challenging, then do a normal push-up.
Flip around, and we've got reverse plank walk next.
Lift your hips up, core engaged, and your legs extended.
Try to make sure your butt is not drooping down.
And now bring your legs backwards, then forward, then lift your legs up one at a time, and repeat.
This can be a little challenging, so take it nice and slow.
You're working your upper body, your core and your legs here.
It's a great full body exercise.
Short 10 seconds rest now, and we've got knee touch.
Sit on the mat with your hands behind, and now, lift your hips off the mat.
Then touch your knee with your opposite elbow.
This works your triceps and your core.
You're doing great, guys! Now get into a high plank position for shoulder taps.
Tap your shoulders one at a time, and make sure you're engaging your core,
so you're not swaying your hips.
This is gonna work your shoulders, your arms, and your core.
Next, we've got reverse tabletop reach.
Have your feet shoulder-width apart. Hands to the side and lift up your hips.
Then have your right hand reach upwards towards your left, then back down and repeat with the other hand.
Nicely done, guys! Sit kick is next.
Start in a high plank position, then walk your feet in, then kick one leg off to the opposite side.
And then repeat on the other side.
Just go at your own pace, and don't injure yourself. Stay safe.
10 seconds rest now, and we've got reverse shoulder tap.
Sit on the mat again, then lift your hips up slightly, now tap your shoulders.
Great job guys! Now get on all fours, and we've got bear crawl.
Lift your knees off the mat,
and start crawling forward by stepping forward with your right arm, and your left leg.
Do three steps forward, then three steps backwards.
This can be a little hard to coordinate, but you'll get a hang of it soon.
Just don't give up!
Halfway through the workout, guys! You're doing well!
Next, we've got one arm raised knee tap.
Sit on the mat, then lift your hips off the mat with one leg raised and the opposite arm reaching upwards.
Then bring your arm back down and tap your knee.
Then repeat on the other side.
Keep pushing guys! You can do it!
Nice work guys! We've got single leg tricep dip coming up next.
Have a slight bend on your knee. Now lift your body up and down slowly, working those triceps.
This can be a little bit difficult, but you can do it.
Five seconds rest now, and we're repeating the exercise but lifting the other leg.
Your arms might be a little bit sore now, but you can do it! Keep pushing.
10 seconds rest now, and we've got dolphin planks.
Start in a low plank, resting on your elbows.
Now lift your butt up, like you're doing a downward dog but on your elbows.
You can bend your knees a little if you're not too flexible.
Hold for a couple of seconds and then get back down to a low plank and repeat.
Great job guys! Now get flat on your mat and we've got superman pulse.
Start with your arms and legs extended while engaging your core.
Now raise both of your legs and arms at the same time.
Give it two pulses, and then bring them back down for a second, and then repeat.
10 seconds rest now, and we've got side planks.
Get into a side plank, right arm fully extended with your left arm reaching upwards.
Now, bring your left arm in and under you.
Make sure your body is straight, and your hips are lifted, and watch your form.
For low impact, you can just do it on the knees. It's totally okay
Now let's swap to the other side.
Just three more exercises to go guys, you can do it!
10 seconds rest and we've got plank leg raise.
Start in a low plank, back straight and your core engaged.
Now lift one leg up, engaging your core and your glutes.
Bring it back down and repeat on the other leg.
We're almost there. Keep pushing!
Final exercise guys! We've got up and down plank with contralateral.
Start in a high plank, and get down into a low plank.
And then come back up again and lift your right arm and left leg at the same time,
followed by your left hand and your leg.
And then repeat the exercise. You got this guys!
And that's the workout! I hope you enjoyed this 10 minute upper body and core workout.
I hope you are enjoying the rest of the two-week shred schedule.
Make sure you smash that like button and leave me a comment down below,
and I'll see you in the next workout.
Bye!