Welcome to your five minute miracle arm workout
We will be working with only your body weight and the resistance of gravity
but in only five minutes, I promise you, you will feel the effect
and incredible benefits of these easy toning excercises
You can do this class standing or sitting, or even in between other workouts or activities
So, if you're ready to feel the burn, let's begin
Alright friends, we're gonna get started today by extending your arms out to the side
and first, let's roll our shoulders down, away from the ears
First exercise, open the palms up and then, bring them down,
simply start to move from the wrist
Palms up, down, palms up, down, up, down
So your arms are staying exactly in one spot,
what we're doing here is actually strengthening the forearms and the wrists a little bit more,
So if you do any sort of plank exercises, or yoga chaturangas,
this is a great exercise to strengthen the wrist, so keep going,
palms up, palms down, up, down, last one
awesome - from here, arm circles forward
one, two, three, four, five, six, seven, eight, nine, ten
ten, nine, eight, seven, six, five, four, three, two, one
reverse it, back
two, three, four, five, six, seven, eight, nine, ten
ten, nine, eight, seven, six, five, four, three, two, one
awesome, from here, arms forward and out to the side
forward, side, forward, side
if your elbows are straight, your shoulders are down, away from the ears
just bring the arms forward, side, forward side
make sure that you're also engaging your core here
no matter if you're standing or sitting, keep your core strong
work from the shoulders
forward, side, forward, side
almost done
open
and open
last one
now, bend those elbows to 90°
and then, bring the elbows together and open, together and open,
keep going,
working those shoulders, working the muscles and the back,
squeezing the shoulderblades together, each time both elbows separate to the side,
open, close, open, close, open,
and open, keep going
make sure you're breathing, do not hold your breath
awesome, last two, one
from here, elbows together and just pump it up,
two, three, four, five, six, seven, eight, nine, ten
don't give up
nine, eight, seven, six, pump it, four, three, two, one
open those elbows out to the side,
again, one more set
close and open, close and open, close and open,
keeping those arms bend at that 90° angle
you got this, keep going
last one
and then open, extend those arms out, and just pulse it up, down
two, three, four, five, six, seven, eight, nine ten
up and down
two, three, four, five, six, seven, eight, nine, twenty
one, two, three, four, five, six, seven, eight, nine, thirty
last ten
three, two, one
now hold it,
bring the arms, forward, up, and to the side
forward, up, to the side,
forward, up, side
now, lots of power in the upper body here,
forward, up and side
forward, up, and side
forward, up, side
especially, when you bring your arms to the side, imagine like you're pushing something down with those arms
lots of power in the upper body,
forward, up, side
you're gonna be feeling a burn by this time,
so I want you to stay with your breath, don't give up
we are almost done,
you can do this, keep going,
forward, up, side
hold it there,
don't give up,
just keep holding those arms out to the side, take a deep breath in,
you can do this - now, we just got a couple more exercises to go,
we're gonna do our arm circles forward, twenty times,
one, two, three, four, five, six, seven, eight, nine, ten,
ten, nine, eight, seven, six, five, four, three, two, one,
reverse it,
one, two, three, four, five, six, seven, eight, nine, ten,
ten, nine, eight, seven, circle it back,
three, two, one,
now just pump it back, squeeze those shoulderblades,
pump it back,
three, four,
squeeze the shoulderblades,
squeeze, squeeze, squeeze,
so just little tiny pumps with both of your arms behind you as you squeeze the shoulderblades together,
three, two, one,
now open those arms up to the sky, take a deep breath in,
do not drop those arms,
this is your final hold here, you can do this,
and release,
good job, shake those arms out and take one arm across the body and stretch it out,
and then same thing to the other side, just take that arm across the body,
pull it in towards your chest,
take a deep breath in,
and shake it out, awesome job
thank you so much for joining me today in beautiful Costa Rica,
I hope you have an awesome day and I see you soon,
Thanks so much for watching,
if you enjoy this video, give it a thumbs up,
and don't forget to click that subscribe button to make sure you stay up to date in all of our new yoga and workout classes
thanks again, and we'll see you soon.