We've got a 10 minute upper-body workout today, working your arms, your chest, and your back.
And this is a weighted workout.
You can find the full program schedule on my brand new website,
and we've just launched a new feature so you can work out in a team of friends.
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We've got 12 exercises across two sets in this upper body workout.
40 seconds on, and 10 to 30 seconds off.
You'll need a set of dumbbells for this workout.
Make sure you pick weights that challenge you on your final few reps.
Let's get started with shoulder press.
Stand upright with your feet about shoulder-width apart.
Hold your dumbbells above your shoulders.
Brace your core and now, press the dumbbells upwards,
then lower them down slowly, and repeat.
Do not lock your elbows at the top.
10 seconds rest now, and we've got bent over row.
Stand with your feet hip-width apart.
Hinge on your hips by pushing your hips back.
Maintain a neutral spine, and now, lift the dumbbells up in a neutral grip,
then come back down and lift them up again, in an overhand grip.
And then repeat.
Rest up! Lateral raises are next.
Hold the dumbbells by your side,
then raise the dumbbells, leading with your elbows,
so that they are the highest part of your arms.
Not your wrists.
Then lower the dumbbells down slowly, and repeat.
10 seconds rest now!
We've got six exercises per set, and we got three more to go.
Stand with your feet hip-width apart.
Hinge on your hips and maintain a straight back.
And now, lift the dumbbells away from the midline of your body.
This works your upper back and your shoulders.
Rest those arms, and tricep extensions are next.
Choose a suitable dumbbell for you, then lift it up over your head.
Now lower it down behind you, by bending your elbows.
Keep your upper arms stable, and now lift the dumbbell up,
then lower it down slowly, and repeat.
You are doing great, guys!
Almost done with the first set!
Long rest's coming up! So don't give up.
Start with your palms facing up.
Then bend at your elbows to lift the dumbbells up.
Keep your upper arm stable, then lower the dumbbells down slowly.
Turn your wrists into a neutral grip, then do a hammer curl in a similar motion.
And that's the first set, guys!
Halfway there, pause the video here if you need a longer break.
We're gonna be repeating the same exercises for the next set.
I know it may seem repetitive, and some might find repeating exercises boring,
but it's important to build muscle memory and strength.
Alright, grab your dumbbells again, and stand upright, and let's go with shoulder press.
Press your dumbbells upwards. Do not lock your elbows at the top.
Then lower them down slowly. Remember to engage your core, and focus on your form.
Rest up! Bent over row is next.
Hinge on your hips, keep your back straight, and now lift the dumbbells up.
10 seconds rest now, and we've got lateral raise again!
Raise the dumbbells laterally until your elbows is in line with your shoulders. Do not go over.
Then lower your dumbbells down slowly and repeat.
Not long to go! Three more exercises left! Rear delt fly coming up.
Push your hips back, and keep your back straight.
Engage your core, and raise the dumbbells out and up.
Rest your arms again! Tricep extensions is next.
Make sure your upper arm stays stable.
Lower the weight down slowly, and back up again.
This exercise is really great for triceps.
Final exercise of this workout!
Rest up, and we'll finish with bicep curls to hammer curls.
Bend at the elbow, while maintaining stable upper arms.
Focus on using your biceps to lift the weights.
Make sure your core is engaged, and your back is straight, too.
And that's the workout, guys!
Hope you enjoyed this quick upper-body workout!
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And I'll see you guys in the next workout! Bye!