G'day everyone welcome back to another exercise video what we're going to go
through in today's exercise video is an upper body strengthening routine to help
get your arms your shoulders everything in your upper body nice and strong so it
is similar to the last exercise routine we did but in today's exercise video
we're going to do a full upper body routine using resistance in the form of
dumbbells which I've got over here now if you don't have dumbbells that's fine
you can follow along without dumbbells just doing the exercises or use the last
exercise video we did or you can use tinned food like I've got just over here now I
don't think these are as good as dumbbells but they'll work just fine
they're not as heavy as most dumbbells so you won't challenge yourself as much
but they're still fine to use now before we get into the exercise video for
regular exercise routines subscribe to this channel and also press the bell
button to be notified when I upload a new video okay so before we get into it
guys make sure you do one of the warm-up videos which like always I'll link to
up here in the corner and once you're done grabbing your dumbbells and
following along with me for the exercise routine so you can do this exercise
video standing I'm going to do it in a seated position so sitting up nice and tall
in your chair let's drop those weights by our sides like this shoulders are
back and down what we're going to start with are some bicep curls like this but
when we get to the top we're going to turn the hands around and then we're
going to push up to the ceiling just like that and then we're going to do the
opposite coming back down so again we curl up turning the hands around and
then we push up to the ceiling and then we do it in reverse
coming down nice and controlled okay now let's go for ten sitting up tall
following along with me let's go
one
coming down
two
excellent work pushing all
the way up
three
four
five
six
excellent work guys four to go
seven
eight
two to go
nine
and last one
and up round and pushing all the way up slowly coming
back down excellent work placing those weights on
your legs taking a deep breath in and out okay let's place our weights by our
side again shoulders back and down my palms are going to be facing the front
and then I'm just gonna come to 90 degrees like this holding for two seconds and
coming down this is a difficult exercise guys do your best
keeping those arms straight shoulders back and down keep the -
- the core tight I should say and let's go following along with me
one
and two
coming down
again
coming up
hold
one
and two coming down
let's go for three more
coming up
hold and down excellent work two more
coming up
hold and down great
work and last one
coming up hold and down now let's go for five coming
straight up coming down - one
two
three
four and last one
five excellent work
bringing those weights on your knees taking a deep breath in
and out let's bring those arms down again what we're gonna do is some shrugs so
just shrug - shrugging up at the shoulders let's go for ten
one
two
three
four
five
six
seven
eight
nine and last one
ten
exhale work placing those weights on your legs shaking out those elbows shake
out those shoulders taking a deep breath in and out
okay what we're going to do is sit back a little bit in our chair we're going to
keep our chest up shoulders back and down we're going to lean forward keeping that
back straight we're gonna place our arms by our sides we're gonna pull up we
squeeze those shoulder blades together and then we come back down nice and slow and
controlled let's go for ten following along with me
one
two
three
four
five
six
seven
eight
nine
and last one
ten excellent work bring those weights on
your legs taking a deep breath in and out
now let's work those triceps so we're placing the weights down we're going to
place our hands on the armrests remember for this one it's one of the best
exercises we can do to it to work the back of the arms we've got our hands on the
armrests and we're just going to push up and then slowly coming down when we come
up we're squeezing the back of the arms and then slowly down let's go for ten
following along with me
one
really focus on pushing through those arm rests
two
three
excellent work guys
four
five
six
seven
eight
nine and last one
ten
excellent work
slowly coming down shaking out those arms taking a deep breath in and out
picking up your dumbbells
I'm sitting back in the chair a little bit
what we're gonna do now is maintain that upright posture with our shoulders back
and down we're getting back in to that shoulder lateral raise so our palms
are facing the front we're going to come up we're gonna hold for three seconds
this time and then coming down so again we come up one two three coming down
again you're coming up one two three coming down again coming up one two
three back down two to go let's go up one two three
and down and last one coming up one two three
bringing those arms down excellent work placing the weights on your legs taking
a deep breath in and out excellent work let's place our arms by our sides again
we're going to go for five in a row just like this let's go
one
two
three
four
and five excellent work
placing those weights on your legs taking a deep
breath in and out let's get into the bicep curls now we're just going to curl
up coming back down let's go for ten
one
two
three
four
five
six
seven
eight
nine
and last one
ten
nice and slow down weights on your legs shaking out those
arms taking a deep breath in and out let's bring those weights just like this
with our palms facing the front let's push straight up let's go for ten
one
two
three
four
five
six
seven
eight
nine
and ten
all the way up slowly coming down excellent work placing the weights on your
legs taking a deep breath in and out great
job placing those arms by your side we're going to get into the shrugs and
one
two
three
four
five
six
seven
eight
nine
and last one
ten
excellent work placing those weights on your legs
taking a deep breath in and out okay arms by your sides leaning forward
chest up keeping that back straight let's get into the rows let's go for ten
one
two
three
four
five
six
seven
eight - really focus on squeezing those shoulder blades together
nine
and last one
ten
excellent work placing the weights on the floor shaking
out those arms taking a deep breath in and out okay
hands on the armrests of the chair let's get into those tricep exercises and
pushing up and coming down let's go for ten
one
two
three
four
five
six
seven
eight
nine
and last one
ten excellent work shaking out those arms
another deep breath in and out picking up the weights okay we're gonna get into
that shoulder lateral raise now we're only gonna hold for one second - one
coming down following along with me let's go
up
and down excellent work
up
and down
up
and down
up
and down great job
one more
up
and down now let's go for five
up
bring it down
two
three
four
and last one
five excellent work
placing those weights on your legs taking a deep breath in and out
okay now we're going to do is the bicep curls but this time we're gonna
alternate sp I'm gonna curl up then as this arm comes down the other arm
comes up we're gonna do that for ten formerly along the let's go
one
two
three
four
five excellent work guys
six
seven
eight
nine
and ten great job
bringing those weights down taking a deep breath in and out
excellent work now gonna get into that
shoulder press we're gonna do alternating arms again so we push up arm
comes down other arm comes up keep that core nice and tight shoulders back and
down let's go following along with me
one
two
three
four
five
six
seven
eight
nine
and last one ten
great job guys taking a deep breath in and out let's
get into those shrugs coming up and down keeping your shoulders back and
down let's go
one
two
three
four
five
six
seven
eight
nine
and last one
ten
excellent work leaning forward keeping that chest up now we're gonna get into those
rows remember we squeeze the shoulder blades as we get to the top let's go for
ten
one
two
three
four
five
six
seven
eight
nine
and last one ten
excellent work
placing those weights down shaking out those arms got one more exercise to go guys
you're almost through it taking a deep breath in and out
arm on - or hands on those armrests we're going to go for ten pushing through
the armrest let's go
one
two straighten those arms
three
four
five
six
seven
eight
nine
and last one
ten
excellent work shaking out those arms taking
a deep breath in and out okay sitting back in your chair let's just do
some shoulder rolls
one
two
three
four
and five great work guys shaking out
those arms again taking a deep breath in and out okay now relaxing back in your
chair let's take another deep breath in and out focus on relaxing that body shaking
out those arms again and we're all done for today guys
excellent work following along as you'll see it is much harder doing these exercises
with weights but you've all done exceptionally well following along with
that now if you've got any questions you can drop a comment in the comment box
and for more exercise videos make sure you subscribe to this channel and if you
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I'll catch you in the group I'll catch you in the comments section I'll catch
you for next exercise video I'll see you
then remember I'm doing two exercise videos a week so I'll catch you for the
next exercise video I'll see you then