G'day everyone. Welcome back to another exercise video.
What we're going to go through today is a ten minute exercise routine to help you
tone up your arms. The reason why we're going to go through this exercise routine today,
is because I get many emails asking me how to get rid of tuckshop arms or batwings which I
never heard of until I got an email asking me how to get rid of batwings. Since then,
I’ve had many many emails, so these exercises today will help you with that.
It's a ten minute routine, if you do this consistently you will see results. However,
keep in mind that you want to also be eating a healthy diet, and decrease your weight, as well
as building the muscle in those arms, which these exercises will help you do today and when you do
that you decrease the fat, you build the muscles you will see those arms becoming more toned.
What we'll be using today for this exercise video are some hand weights. If you don't have hand
weights you can follow along to these exercises without it to start with, eventually you will want
to add in some sort of weight, so you can grab tin food and then you can progress to hand weights if
you want to. I will also be doing an advanced exercise during this video. If you can't do it,
I’ll give a variation of that exercise you can follow along to, and as you start to get stronger
you can do the exercise I’m doing today. We don't do it for long in this exercise video,
but you will see it when we get into it. Let's get straight into it. I know I’ve
chatted enough, so I’m just going to go straight through with the exercises. Hands on the armrest,
getting into position, up nice and tall, let's push up off those armrests
just using your arms not your legs. Coming down nice and slow, excellent work. That's one, let's
go again. Pushing up all the way up, making sure those elbows are straight, slowly coming down,
excellent work. No rushing through it, following along with me, you're working
your arms you don't need to go faster, that's it, slowly down, excellent work. Let's go again,
coming up, hold, slowly down. I think that's about four, we've got six to go, let's go, one, two,
three, four, five, last one, six, excellent work. Slowly coming down, shaking out those arms.
Let's come forward in our chair. What we're going to do is some bicep curls without any weights to
begin with. We're in the good posture, arms are straight, we come all the way up, we squeeze the
muscles at the front of the arms, slowly coming down. Let's go for five. One, two, squeeze those
muscles at the front of the arms, come all the way down, that was three, four, squeeze those muscles,
excellent work. Maintain that upright posture, coming down, great work. Let's go again, squeeze,
hold, five, four, three, keep squeezing, two, and one, great work, coming all the way down.
Grabbing on to your hand weights or your canned food, going to have to get up to get this.
So we're going to get back in to the same position, arms are straight,
you're not cheating you're going all the way down, you come up like we just did, you squeeze those
muscles at the front of the arm, you slowly come back down. We're going to go for twelve,
following along with me, let's go. One, squeeze, coming down, great work. Let's go again,
squeeze, coming down, great work. Let's go again, squeeze, coming down, excellent work.
Let's go again, coming up, squeeze, coming down. Let's go for eight more, we're going to go a
bit faster now. One, squeeze, down, good. Two, squeeze, down, excellent work. Three,
squeeze, at the top, come all the way down, four, five, six, seven, and last one, eight,
great work. Coming all the way down, nice and slow, making sure those arms are straight,
popping the weights on your legs, shaking out those arms, taking a deep breath in,
gentle breath out. Let's go again,
holding on to those weights, palms are facing the front, that's it,
up nice and tall, shoulders are back and down, let's go for ten this time. Let's go one, two,
three, making sure you're squeezing the muscle, at the top of the movement, four,
five, six, seven, eight, nine, come all the way down. We're going to go once more, nice and slow,
we're going slow up. That's it, following along at my tempo, that's it, squeeze the
muscle at the front of the arm as you come all the way up, slowly coming down, excellent work.
Placing the weights on your thighs, shaking out those arms, taking another deep breath in,
and out, popping the weights down. What we're going to do now is that advanced
exercise which I was talking about at the beginning of the video. What we're going to do is
place our hands on the front of the chair. Before we get into that actually, if you watch what I’m
doing now and you feel you can't do it, don't do it. Just stick to the exercise we did before
pushing off the armrest. Feel you can do this exercise, you have done it before,
then following along with me you're going to come forward in your chair, so wiggling forward your
hands are on the end of the seat, you're coming forward just like I’m doing now. My bum's off
the chair, I come down, push up with my arms until my arms are straight. Let's go again,
slowly coming down, pushing up, if you can't go as far down as me, just go a little bit,
and then pushing up. We're going to go for five. Let's go, one, two,
three, four, and five, excellent work. Coming in, sitting on that chair.
If you can't do that exercise, just doing the exercise where we're pushing off the armrest which
we're going to do now. We're going to go for six repetitions. So we're up nice and tall, pushing
off those armrests all the way up, coming down. Let's go for six repetitions. One, two, three,
four, five, last one, six, all the way up slowly, coming down, shaking out those arms.
Let's pick up those hand weights, again we're going to do those bicep curls. We're sitting at
the front of the chair, arms are straight, we're going to now curl up with our palms facing in.
So just like this, rather than palms facing the front. We're going to go one arm,
and then straight onto the other arm. Up nice and tall, shoulders back and down, core tight, arms
are straight. Let's go. One, two, three, four, five, and six, great work. Have a little break,
we're going to go for another six. Let's go. One, two, three, four, five, and six,
excellent work. Taking a deep breath in, and out. Let's now get into the next exercise standing up
behind our chair. We're only going to use one weight for this next exercise. We're placing one
hand on the chair, we have a slight bend in the knees, we hinge forward at the hips like this,
coming down as far as we can, keeping that back straight, the arms bent by our side like this,
and then we bring it back. So it looks like this, coming back, as we come up we squeeze
the back of the arm. Let's go, holding on to the chair. Let's go for six, one, two, three,
four, five, and six, excellent work. Let's do the same thing on the other side,
exact same thing. Bend to those hips, chest up. Let's go for six, one, two, three,
four, five, and last one, six, excellent work. Coming up, popping the weights down,
taking a deep breath in, and a gentle breath out. Shake out those arms, we're all done for
that exercise video today. We've worked the front of the arms, we've worked the back of the arms,
you also got a bit of shoulder work in there as well. Stay consistent with these exercises,
you will feel those arms getting stronger. Now you can also do this exercise video in a standing
position if you want to work that balance as well, or you just prefer to do it in standing. There's
no difference between seated and standing. I did it in a seated position because we are
only working our arm, so there's no need to do it standing but you can do it in a standing position.
That's it from me for today, I hope you enjoyed that exercise video. If you did
enjoy this exercise video, make sure to give it a thumbs up, and subscribe to this channel for
regular exercise videos to help you improve your health and fitness. I'll catch you again soon,
make sure to keep exercising, stay happy, keep doing what you love, and I’ll catch you next time.