in just 10 minutes your arms are going to burn I promise we have 10 exercises for 45
seconds on with a 15 second rest choose a dumbbell weight that's going to challenge
you so if by 30 to 40 seconds it's too easy for you you need to go up one and
if by 30 or 40 seconds it's way too hard you need to go down one remember this is
you competing against you not anybody else I am so excited let's get started
after the three exercises are going to Target the biceps this one we're
going to go from our leg halfway up it's a half curl and do this with
purpose so you're going to feel your bicep as you go up and down
great job for our second bicep Curl we're going to take the dumbbell all the way to the leg and then
slowly bring it up and down again we're going for a burn we're going to get these muscles on fire
next up we're going to do a wide bicep curl this one's going to Target that inner bicep
which is what we want and it's going to give us a final pump for our bicep Trio
next up we're going to work on our shoulders to get them more defined bring your weights up and
down stop at shoulder height and then bring them down make sure that you're challenging yourself
because shoulders and beautiful arms take work and that's what we're doing keep going you've got this
take a rest you're going to need it for this next exercise we're working on the
shoulder again hold your right arm out very strong as you lift with your left
and if you'd like to challenge yourself hold the dumbbell weight in both hands
you are doing such a great job next up we're going to change sides you know what you're
in for and never give up the opportunity to lift something to carry your groceries safely
lift heavy things because the more you do that the longer you'll be able to do that
next stop bring your dumbbells to shoulder height and then use the power from your shoulders to push
up and down take it slow do it on purpose keep your core held in tight keep going you've got this
next up we're going to do the same move with alternate arms so bring your elbows high and
then push through the left shoulder up and down and follow with the right
oh give those fabulous shoulders a rest next up we're going to work on our triceps that's
our bat wings we're going to address that right now focus on using your tricep muscle
to take your dumbbell back and in this is not a swinging movement this is a focused
movement on that tricep muscle keep your back straight and your core held in tight
put those weights down and we're going to finish off our workout with some arm
circles and be proud because you're putting in the work you're building strength and in this
moment right now you are strong you are fit and you are fabulous [Music] foreign
let me know in the comments below if your arms are on fire and also let me know how you feel
on a score from one to ten if you enjoyed this video please remember to like And subscribe it
really helps and if you have another 10 minutes choose this workout next it'll complement what
we've just done and if you haven't been to my website check it out at fabulous50s.com where
there's loads of free and premium challenges plus a whole library of information for women
over 50. thank you so much for working out with me today and I'll see you tomorrow