Hi, I'm Austin, your Instructor Live trainer and this is your 10-minute arm workout.
All you're going to need is a towel.
It's fast, it's furious and it's 30 seconds work, 30 seconds rest.
Okay, guys now we're down on the mat.
Now, our first exercise are military push-ups.
Now these are narrow.
Okay, you can either have your knees on the floor - make it a bit easier or you can have
your feet up.
You're gonna breathe in and exhale on the push okay.
We're gonna be doing that for 30 seconds: let's start the clock, here we go.
Move in, push, nice straight line in the body.
Keep your stomach in.
Draw your stomach to your spine.
Okay that's 30 seconds rest and we've got 2 more sets of that.
So, we're really working the triceps on this first exercise okay.
Keep your stomach in.
Draw it to your your spine, nice straight line.
Don't lead with the head.
Chest to the floor, elbows into your sides okay.
Here we go.
Second set: If you want to make it a bit easier you can have your knees down okay.
Here we go!
Keep going.
Well done guys.
Okay, that's 2 sets one more set of that to go.
Really use your breath to push.
It should be getting the outside of your arms okay.
So first exercise is really working the triceps.
Do as many as you can do.
If you need to stop that's fine.
Let's build it up every time you do the workout.
Last set.
Nice and controlled.
Chest to the floor.
You can really feel it in my arms now.
Engage that stomach; don't let your back arch.
Well on guys, okay that's the first exercise.
Now grab a towel: we're gonna do some biceps.
Next exercise: bicep curls.
Grab your towel you can put it behind one of your legs and you're going to be curling,
flexing your biceps, pulling up your leg and then resisting with your leg as it goes down.
So you're using your arms on the way up and you're resisting with your arms on the way
down.
It's also good for your core and we're going to be doing that for 30 seconds as well.
Okay so you ready?
Here we go.
Use your core to stabilize yourself shoulders back, you feel that in your biceps so pull
up the leg.
Rest this with the leg and pull down, bit too much there.
Might take some practice this one.
Nice little break.
We're going to put the towel on the other leg.
It's a really; grab your towel to this side and you can use your leg, you can use the
resistance, change the resistance, make it a bit easier or harder.
So the less you resist the easier it'll be.
Ready for the second set?
We're gonna be doing 4 sets of this one okay.
Almost done guys.
Keep going.
Nice, take your arms out.
Okay, third set.
You can use a bath towel for this or a kitchen towel.
If you've got some resistance bands you could maybe swap that out for this, or some dumbbells
you could add that in here instead.
I quite like this because you get your stomach engaged as well.
Here we go: third step.
Keep going guys come on.
You squeeze, flex those biceps.
Okay last set of that: set number 4.
When you get to the top, really contract as hard as you can.
Really squeeze those biceps.
Always try to get the most out of every workout.
Okay here we go: last set.
Good, okay, towel down.
We're now going to be doing tricep dips, so back on the floor.
Hands go slightly behind you, you want to be on your heels.
Fingers facing your direction you're going.
You're going to lift your butt up, keep your core engaged.
Keep your elbows in and you're going to slowly dip down and you want to be nice and controlled
on these okay.
Slowly lower the butt to the floor and up.
Let's go: 30 seconds.
Try and keep those elbows in and breathe.
Okay, this time arm circles in between.
Back, nice and fast, keep them going.
Keep those arm circles going.
We're really going to be feeling to burn these arms now.
Coming to the end of the workout; this short 10-minute workout.
Here we go: set number 2.
Same position let's go.
Feel the burn.
Okay, arm circles forward.
Keep going guys, you got this.
Keep going.
5,4,3,2,1 - okay arms done.
Tricep dips: last set.
Keep going this is almost it, the 10-minute home workout done for the day.
And that was your 10-minute arm workout.
If you have any questions you can go to the chat feature on instructorlive.com and you
can ask me.
I'll get back to you as soon as possible or you can email me at austin@instructorlive.com.
Have a great day, see you next time!