welcome to your upper body tone and
sculpt workout today is going to be a
super quick and effective workout that
strengthens and tones your entire upper
body using only your own body weight and
determination so if you're ready to feel
the burn and see incredible results grab
your mat and let's begin
[Applause]
[Music]
the only one
[Music]
alright friends let's begin today's
seated on your mat with your knees
together taking a deep breath in
reaching both arms up to the sky give
yourself a stretch exhale come on down
with your hands to the floor
and then bring your weight over into all
fours position from here shoulders above
your wrists we're going to now bring
your knees together and lift your feet
off the ground coming into a knee plank
position we're gonna begin with a tricep
pushup sets you gonna bring yourself
down and then press yourself right up
and again bring it down and up for two
now you want to make sure that the
elbows are pointing to the back of the
mat your arms are right next to the side
of your body so we're not working the
pecs or working the triceps keep going
bring it down
press your way up and bring it down push
your way up keep going
bring it up nice you got a few more just
breathe through it
last one awesome slowly sit back to your
heels and then spring forward into a
plank position hold it here pull the
navel into the spine now bring yourself
down in a chaturanga but just hover the
body straight position your elbows are
aligned with your shoulders along with
your upper back keep holding press
yourself right back into plank position
keep holding breathe don't give up hold
a navel into the spine so engaging the
core firing up those shoulders those
arms well done you guys drop down to
your knees and let's do another set of
our push-ups bring it down press it up
for one bring it down and two still
working the triceps if you're feeling
extra strong today you're more than
welcome to stay in a full plank position
and giving me full tricep push-ups
otherwise stay on your knees get low
press it up you got this keep pushing
bring it up now tuck your toes under
extend into plank position lower down to
the chaturanga hover hold hold
don't give up just hover your body
and you're almost done release the toes
lift up into your upward facing dog
stretch it out extend those arms bend
your knees and sit back into Child's
Pose awesome you guys alright let's just
come over to the center of your mat
wherever you are come into a seated
position extend your arms out to the
side drop the shoulders down bring your
arms together open to the side then up
to the sky to the side keep going
forward side up side your elbows are
straight your arms are strong side
forward side up to the side lots of
power
when you open up those arms to the side
and open lift inside front and up and
front keep your body engaged your back
is engaged your arms are strong this
seems like a simple exercise but trust
me and a little bit you're gonna really
feel the burn here and open up and side
hold it there breathe and then bring
your arms forward bend your elbows
squeeze and then the lift forward
squeeze reach forward squeeze reach for
it so bend those elbows and squeeze both
of your shoulder blades together and
then reach squeeze and reach slightly
lean your body forward so you're
creating a nice beautiful angle with the
upper body squeeze and reach bend those
elbows bring yourself back up now just
point the palms down and up down and up
down and up working from the rotator
cuffs toning your shoulders creating
beautiful definitions in your upper body
down up down and up so make sure that
the height of the elbows does not change
simply point the palms down and up down
up down up down you're almost there last
three two one awesome bring your elbows
together open together open together
open still keeping that height of the
elbows just close the arms and open
breathe through it you're gonna start to
now feel that little bit of a burn hab
through the shoulders through the arms
really focus on your breath and don't
give up don't drop those arms just got a
few more minutes to go and I promise you
it'll be worth it bring it together open
together open keep going now last one
you're gonna end with your elbows up to
the side and just pump it up two three
four five six seven eight nine ten keep
going don't stop just little tiny pulses
with those elbows keeping those
shoulders away from the ears draw those
shoulder blades together just pump those
arms
up and down little tiny movements
eventually if you're looking for more
resistance you can grab a light weight
in both hands but for now just hold it
there bring your elbows together now so
same thing but now keep them together
and pump it up two three four five six
seven eight nine ten keep going don't
drop those elbows below that center line
just keep lifting little tiny lifts good
job you guys you're almost there don't
forget about your core keep everything
strong just pump it Pump It last three
two one extend your arms out to the side
you got this drop the shoulders away
from the ears and let's Circle the arms
forward baby circles one two three four
five six seven eight nine ten ten nine
eight seven six five four three two one
keep going keep circling we're doing 40
here just keep those shoulders dropped
away from the ears elongate the neck
last one and then reverse it back two
three four five six seven eight nine ten
one two three four five six seven eight
nine twenty keep going just draw those
little circles with your fingers and
your arms keep those arms out to the
side we're almost done don't drop those
arms you guys open up the palms now and
simply pump and squeeze the shoulders
back
two three or your arms are still in that
same angle out to the side do not let
them drop we threw it close your eyes if
you need to just pump it back back back
you've got it awesome not turn the palms
downward and all we're gonna do is just
hold this is your last exercise in this
position breathe through it big breaths
don't let those arms drop last few
seconds hold it hold it hold it and
release awesome drop those arms down
shake out your arms well done you guys
one last exercise here bring yourself
over to your mat ground the feet bring
the arms behind your back and lift up
into a bridge position squeeze the gluts
and then from here simply we're gonna do
a tricep dip and bring it up bend the
elbows and lift for two Bend and three
try to keep your hips as high as you can
or you can even lift your toes and the
front portions of your feet off the mat
keeping your weight on your heels dip it
low and up working those triceps
I know your arms are probably cooking at
this point just stay with me this is our
very last exercise last few push and
push and push you're almost done
two and one and lift up squeeze your
glutes drop your head back just hold and
stretch it out lift into that bridge
position lift that heart up to the sky
take a deep breath in
[Music]
and exhale slowly from here and drop
yourself down onto your mat well done
you guys let's do a quick little stretch
before we finish shake out your arms for
a job today
go ahead and just take one arm across
the body hold it in your other elbow
pull it across you're feeling that nice
stretch through the tricep shoulders
pointed towards the screen awesome just
take a deep breath in exhale good work
stretch it out just switch to the other
side so same thing just the other arm
reaches across the body you're holding
it in that elbow crease as you breathe
deeply with each exhalation you pull it
a little closer towards your body
beautiful work alright let's release the
arms and take a big exhale thank you
guys so much for joining me today for
upper-body workout I hope you enjoyed it
and look forward to seeing you again bye
for now
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