This is your 8 minute at home arm tone and sculpt.
All you're going to need are some light weights
but if you don't have them, please don't worry.
You can grab some light water bottles
or whatever you can get your hands on.
Cans of baked beans is absolutely fine.
This is part of your 14 day free Pilates guide.
As you can see right here, this is what you want to be doing
if you're a beginner, and this is what you want to be doing
if you're more advanced.
These go up to 45 minutes in length and they are killer.
They are part of the LEAN app, which right now
is totally free for 7 days for you to try out.
All the details are in the description box.
Let's get started.
(machine beeping)
Okay, we are starting off working
those beautiful triceps, the muscles
down the back of the arm.
Dig those heels in, lift your body up.
From there, you're going to bend through the elbows
and then drive back up again.
Good work, really making sure that the movement
is coming from the elbows and not just the hips.
Okay, keep that core nice and tight and breathe.
You're already halfway.
50 seconds each exercise, 10 seconds rest.
Nearly there guys.
For the last 10, I want you to hold halfway.
Now pulse it, tiny little movements.
Five, four, three, two, and one.
Your tricep should already be awake.
You're going to grab one or two dumbbells
now, take them behind the back of the head.
Draw those elbows forward all the way down,
and push it up, amazing.
If you can, go for both of those dumbbells and make sure
that core's tight and the tailbones tucked under.
So no overarching.
Amazing work, keep pushing.
Think of those beautiful toned backs of your arms.
Over halfway.
Keep it going.
10 seconds left.
Now pump it, again tiny little movements.
(machine beeping)
Amazing.
Drop that down in front of you.
We're now going to go with your biceps,
the muscles in front of your arms, okay.
Face those palms forward.
Take your arms up towards your shoulders
and then draw a W shape with those arms.
Keep the elbows in by your waist.
Keep your ribcage down, shoulders away from the ears.
Amazing work, with this exercise,
you may want to go a bit heavier with those weights
Or if it's too hard, you just drop the weights.
You do all of these exercises
without any weights at all, or grab water bottles.
Whatever you can get your hands on.
15 seconds left.
Nearly there.
Amazing, lower it down from there.
Okay, we're going to face now the palms
in towards the side of the body.
We're going to lift those arms up to 90 degrees.
Back down again.
Bicep curl, let's go.
Good, keep the movement really nice and controlled.
What you don't want to do, is this okay?
Swinging forward.
It's a super controlled movement,
especially on the way down.
Amazing work.
20 seconds left.
Now hold at the top.
Hold there 10 seconds.
And give it a tiny little pump.
Good work.
Nearly there, come on.
(machine beeping)
Incredible, we're going to into the shoulders even more.
I want you to hold one weight only,
as you come up into that front raise,
rotate, rotate, and back down again.
Okay, let's go.
Good, back halfway.
We're going to make this harder.
Keep that chest proud and open.
Shoulders away from the ears.
You have five seconds left.
Three, two, one.
Hold at the top.
Just rotate.
It's like it's a steering wheel.
Side to side, 20 seconds.
Oh my gosh, my arms are on fire.
10 seconds left.
Come on, keep pushing.
Your arms are at 90 degrees and you are not giving up.
Five, four, three, two and one.
Give those arms a little shake out.
Give them a hit if you need to.
Okay, we're now going
For a shoulder press, so your arms
are coming to the side of your body.
You're going to go with a single, single, double, double.
Let's go.
Good work.
Oh my gosh.
My arms are on fire today.
Full upper body.
Amazing, do not give up.
20 seconds left.
We can do this.
10 seconds left.
We're going high rep, low weight.
Keep pushing.
(machine beeping)
Amazing, again, give them a shakeout.
Now my arms physically feel hot and shoulders.
I don't know about you,
but I know that means they're working.
Okay, one arm is out in front of you
with the palm facing upwards.
The other one comes forward, then out to 45 degrees.
Now, if this is too much, go without the weights, okay?
But pretend that the room is full of syrup
and you are pushing through with meaning, okay?
You're not just flinging the arm.
It's a controlled movement.
Five seconds left, four, three, two,
no break, straight change, let's go.
Oh my gosh, 20 seconds.
You can do it.
10 seconds.
We're going to finish up with a back exercise.
Amazing, okay, no weights.
You're now coming down slow
and controlled onto your stomach.
Tuck those elbows in.
Slowly lower down.
Take those arms out in front of you.
Lift the upper body up, squeeze the shoulder blades,
drive back, and then shoot forward.
Amazing, this is working your full back and your core.
You also want to turn on those glutes,
those butt muscles, squeeze, squeeze, squeeze.
Keep that core nice and tight.
Squeeze the shoulder blade like you have a sponge
in between the shoulder blades
and you're trying to squeeze the water out of it.
Keep looking down.
Good, last 10 seconds, hold them up high by your side,
pumps, six, five, four, three, two and one.
You made it, well done.
Your arms should be on fire.
I hope you enjoyed that guys,
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