Join me today for a 10 minute chest and back workout using dumbbell weights
we're going to do 10 exercises with 45 seconds on and a 15 second rest and before we get started
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to begin think of your lower body as a tree trunk so it's solid and firm we're not going to move it
hold your core in very tight have your hips straight
bring your elbows parallel to your shoulders and we're going to push forward and pull back
great job we've got a 15 second rest next up we're going to do a bent over row targeting
the back bend at the knees engage your core chest open and shoulders back and start rowing this is
how we lift in our day-to-day activity so we're always going to stabilize our core first before
we lift or pick up anything and it's perfect for training our bodies to stay stronger for longer
there next up we're going to work on shoulder definition and as we do this exercise we're going
to exhale as we raise our arms stop at shoulder height and as you lift imagine reaching your
dumbbells out to the wall in front of you and then try it without the reach and notice the difference
you me
next up we've got the upright row to continue working our shoulders so we're going to draw our
weights up to our chest level engage the core and be mindful to keep your wrist below your
elbow if this 45 seconds is too easy for you it's time to increase your weights and if your body's
swaying and you're starting to struggle your weights are too heavy so reduce them the goal
is to focus on your form and challenge yourself to do a little bit more than you think you can
next up we've got the bent over reverse row we're going to bend at the knees bend forward
at the hips place our palms facing outwards and as you row bring the dumbbell towards the waist
hold your core in tight because that's going to protect your back
feel your own strength keep going you've got this
great job and next up we're going to do the alternate upright row so stand with a straight
back or roll your shoulders back and pull your elbow up to shoulder height and you may be able
to try increasing your weight slightly because we're only using the single arm and ultimately
here we're building strength and endurance and working hard to build muscle and burn fat
next up we've got the bent over dumbbell fly so we're going to bend at the waist take our
arms out wide and when we get to the top of the move squeeze those shoulders now a tip
here is to use a lighter weight because we need to get through the 45 seconds
and if they're too heavy you're not going to be able to lift your arms high enough
so this is really really great for our posture and helping us stand upright keep going
next up we've got upright front raises and again for this move use a lower weight bring
your palm spacing out and bring your weight up to shoulder height squeeze at the top of the move
and engage your chest keep going you're doing a great job
great job we are almost there next up we're going to do a dead lift and these
are amazing for building strength in the upper back the lower back and all the way
down to the glutes and the legs bend your knees just slightly and guide the dumbbells
down your leg and then as you come up squeeze the glutes and push your
hips forward on the top of the move you can experiment with a heavier weight for
this exercise because we're using our back and our glutes to lift and not our arms
time to drop those weights and for the next two exercises we're going to fire
up our arms do the very best you can to keep your arms up for the whole 45 seconds
if you need to drop them do it for a quick second and then come back again you've got this
get ready to increase the pace for the next 15 seconds
look at you you're fit you're fabulous and you're full of life
you are amazing let me know in the comments below if you're feeling the burn
if you've still got some more energy choose this video next and get some cardio on
and if you're finished for the day congratulations make sure to stretch
with this video next thank you so much for working out with me today and i'll see you tomorrow