Hey everyone!
We've got an upper-body and core workout today.
It's only 10 minutes, and you don't need any equipment for today's workout.
You can find the full three week schedule on my website.
Make sure you check it out, as it's completely free
with features like team challenges, fitness journals, free recipes and more.
Smash that thumbs up button for me,
and leave me a comment down below,
and share this with your friends,
and let's get into the workout.
We've got 16 exercises in this upper-body workout.
20 to 30 seconds on, and 5 to 20 seconds rest in-between.
Get ready to go into a high plank,
and we'll start with a downward dog to shoulder tap.
Start in a high plank position,
then push your hips up into a downward dog.
Then back into a high plank, and then tap your shoulders with your hands.
Make sure you engage your core.
Short rest now, and we'll move on to break dancer kicks.
Get on all fours, then lift your knees off the mat.
Now turn to one side and kick your leg up.
Then back to the middle, and then to the other side.
Flip around and rest up.
Butterfly dips are next.
Place your feet together, then push yourself up,
until your arms are almost straight.
Don't lock your elbows.
Then lower yourself down slowly, and repeat.
Focus on using your triceps for this.
10 seconds rest now, and we're doing a reverse plank.
Place your hands right below your shoulders, and now lift yourself up.
Make sure your core, your glutes, and your quads are all engaged.
Make sure your butt stays lifted and remember to breathe.
You're doing great, guys!
10 seconds rest now.
Get ready to get into a low plank for contralateral.
Lift your alternate arm and leg up at the same time.
Brace your core and try to not sway from side-to-side.
This is really great to work on your balance.
Short rest now, and super man is next.
Lay on your floor, with your face facing the mat.
Now lift both legs and arms up, then lower them down slowly, and repeat.
This exercise is great for the back.
Nice work everyone!
Flip around onto your butt again and get-ups are next.
Have one leg extended,
and now lift yourself up, then reach up with one hand.
Then back down, and repeat on the other side.
Short rest.
Crab toe touches are next.
Lift yourself off the mat and touch the opposite toe with your hand.
Then get on the other side.
Make sure you're focusing on using your triceps,
and engage your core here too.
Great job everyone!
We've passed the halfway mark now.
Just five more minutes to go.
Hang in there.
We've got a longer rest coming up.
Sit through is next.
Get on all fours, then lift your knees off the mat.
Now bring one leg under and over.
Do it slow and controlled and be careful.
You don't want to hurt your wrists.
Short rest now, we've got bear walks.
Have your knees bent at 90 degrees.
Now take a step forward with your right leg, and left arm.
And then move backwards and repeat.
This can be a little bit hard to coordinate if you're not used to the exercise.
That will get easier.
20 seconds rest now,
and you need to push through for asymmetric push-ups coming next.
Rest one elbow on the mat, and the other placed below your shoulders.
Now try your best to perform a push-up, while maintaining a straight back.
I know push-ups aren't everyone's favorite,
so if you are struggling with these, just do it while on your knees.
Now let's swap over to the other side.
You got this.
10 seconds rest now, and we've got back extensions.
Just three more to go after this.
Lay flat on the mat, with your face facing down.
Then lift your arms up, then pull them down, working your back.
Get on all fours.
Bird dog is next.
Lift the alternate leg and arm up at the same time,
and then repeat on the other side.
Make sure your core is engaged.
Nice work guys!
Almost done with the workout.
10 seconds rest and we've got up-and-down planks.
If you're new to my workout and find this difficult, It's okay.
You'll get stronger over time.
Short rest now, and let's finish off with plank leg lift.
While on a low plank, lift one leg up at a time.
Make sure your core, glutes, and quads are working to keep yourself balanced.
And let's finish this.
And that's the workout guys!
I hope you guys enjoyed this upper body workout.
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and I'll see you guys in the next workout.
Bye!