Today we have a 10 minutes upper body workout to work those arms, back and chest.
Don't neglect working your upper body, it's good to work all muscle groups.
Now you can find the full 4-week schedule on my website and do share your journey across
YouTube, Instagram and TikTok.
We've got an amazing supportive community who's here to support you.
Now SMASH that thumbs up button, subscribe if you haven't already and let's work our upper body.
We've got 17 exercises today, 30 seconds on, some back-to-back exercises and 5-10 seconds off.
Let's start with 'Arm Circles'.
Bring your arms to the side, make sure they're straight and draw some circles.
If you have a light pair of dumbbells, you can easily incorporate it into this workout too.
Now let's rotate in the opposite direction.
Alright, no breaks here we're going straight into 'C-Rotation'
With your arms still spreaded out, we are drawing some Cs.
Now head to the nearest wall and we're doing some wall push ups.
If you don't have a wall, just do some ground push ups while on your knees.
Now get in a table top position on your mat and we're doing some 'Tricep Dip Toe Touches'.
Do it and come back up and touch your toes. If you can't do the toe touches, you can just
lift yourself up and down. You're still gonna give your arms a good workout.
Okay, now flip around and we're doing a knee push up into a 'Child Pose'.
This is a really good exercise to give you a good stretch as well.
Get into a table top position again with your left leg crossed like so, then lower your body down
then back up. Nice and slow guys, you don't need to rush in this workout.
Flip around and get flat on your mat and we're doing some 'Swimmers' now.
A pillow or a towel might help if your mat or floor is too hard for your pelvic area.
Alright, now flip around again into a table top like before and we're doing the same on the right leg.
Now lay on your left side with your left arm wrapped around your waist
and we're using your right arm to do some push ups.
This is harder than it looks, so just go nice and slow.
For low impact, just do a side plank hold.
Now onto the other side. We are more than half-way through guys, you can do it!
Alright, now get on all fours we're going to poke our butt up like so and do a 'Pike Push Up'.
Make sure your elbows don't flare out and be careful while doing this exercise.
This works the upper back and the arms.
Alright, get in a high plank position and we're doing some rotations.
If your arms are starting to burn, hang in there! Just three more minutes to go.
Now get into a low plank position, lift your butt up and back into a plank.
Make sure you're engaging your core here too.
Get on your knees and we're going to do some arm circles again.
And now let's go in the opposite direction.
Now get upright, lean forward slightly and we're doing some 'Back Pulses'.
Just three more exercises to go guys! You've got this!
You can stand upright or get on your knees for the last two exercises.
We are doing 'Up Pulses'.
No rest here guys, we're going straight into 'Down Pulses'.
Make sure you keep your arms up, don't let it down.
And that's the workout guys!
Hope you enjoyed this one. If you find yourself stronger after doing this a couple of times
you can always add more resistance with a light pair of dumbbells or water bottles.
Now SMASH that 'Like' button and I'll see you in the next workout.
Bye! :)