Hi I am Dr Sneha Desu.
I am a fitness instructor and sports and clinical nutrition specialist.
In my experience I have come across many women with different kind of goals.
There are women who just want to stay fit, there are women who just want to lose weight
and there are women who just want to carry their baby without feeling exhausted.
And there are those with actual medical conditions and exercise actually helps.
For whatever reasons if you are not able to hit the gym and workout and go to a park and
run or just play a sport, I am here to help you guys to help you to get to your fitness
goals.
I will be taking you all through a series of 4 videos which will be targeting specific
muscle groups in your body.
Like any other form of exercise guys make sure you have your doctor's approval before
attempting any of the movements that I will be taking you guys through today.
Lets start with the warm up guys.
Starting off with jogging on the spot, this can start slow and slowly increase the pace
from there.
Then we will jog into some seal jacks.
This is opening your arms and legs in and out like this.
just 3 more here, one and we are dropping into shuffles, shuffling back and forth taking
it slow and easy and again picking up the pace from there.
few more reps, all good.
Now we are going to drop our heel on the floor like this straight, legs going all the way
down making it a dynamic movement guys.
warming up back of our legs as well as our calf muscles.
Just going to keep doing this, few more reps here.
Dropping into butt kicks, just gonna be kicking butt with your heel.
couple of more reps here.
I am gonna open up my legs and drop hands on the floor and just twist your upper body
opening up your arms sideways like this doing wind mills guys.
just gonna be few more reps here, 2 more and last one.
i am going to be coming back, same stands reaching to the side.
twisting and reaching to the side, opening up the side of your abs, few more here.
nice work and adding some shoulder rotations warming up those shoulders 5 back and 5 forward.
You are just gonna diagonally open up your shoulders now as well as your chest, 2 more
reps and finishing that up with some neck rotation, couple of reps to the side and couple
of reps to the back and forth.
alright that's the end of your warm up guys, So we are gonna start off today's work out
with upper body program.
So the first exercise guys is going to be a dumbbell forward to overhead press while
you are shuffling side to side.
I am gonna start my timer for 45 seconds, remember there is a rest period of 15 seconds
between every exercise alright.
Starting now you are just going to take your dumbbells and shuffling forwards and backwards
like this and just gonna be adding forward and overhead press just like this.
If you think dumbbells are too heavy guys, more than welcome to do just body weight guys
just moving your arms in and out.
doing great just couple of more seconds, if you are not able to take it overhead guys
just take it forward and back you are still working on your arms, 15 more seconds here
and we get to rest.
This is how to do it looks from side guys, make sure you are shuffling back and forth,
5 more seconds and we are done.
So, that was the first exercise.
We are going to do second exercise seal jack to a half burpee So, if you would like you
can take dumbbells again or you are welcome to just do it with body weight.
This is how the seal jacks go guys.
you are just gonna open up your arms in and out so 2 seal jacks and dropping down into
2 burpees.
Its only a halp burpee guys you are gonna add a jump to that, just dropping down again
into 2 seal jacks, dropping your dumbbells down into 2 burpees.
You don't have to add a push up, jumping up again, remember if you want to make it more
challenging you are gonna add 2 pushups alright, one pushup getting your feet back and another
pushup and back to the center and jumping up to open up your arms one more time, two
dropping down again into two burpees, alright and a jump, you have to always add a jump
to burpee guys, its gonna make it burn more calories.
Alright, coming back two more and back.
Next one is going to be dumbbell squat to a press jump.
I am going to hold both the dumbbells up on my shoulders, dropping down into a squat every
time you squat make sure your butt goes back, chest up straight at all times, knees not
going beyond your toes.
dropping now into a squat when you come up you just gonna press up and add a jump to
that alright all the way down and all the way up guys.
Like I said make sure you knees are not going beyond your toes at all times if you think
you are able to press it every single time then you can do one jump and then the other
with the press alright.
keep moving guys doing good.
20 more seconds here, alright, 15 to go remember you don't have to always add the jump guys,
if you want you can use squat and press up like this, its gonna make it slightly easy
and 2 more reps here, last one.
Moving on to the next one its going to be a moving plank, I am just going to lay out
this mat for this, start off in the plank position so plank position on the hands guys,
so right from here , you are gonna slightly go up on to your elbows, slowly picking up
your body on to hands again and doing the same thing every time alternating sides every
time guys make sure you are not lifting up only with one arm right using the other arm
as well alternating every time.
Remember guys upper body strength is extremely important especially for women because they
in general have a weak upper body, so make sure doing these exercises is really gonna
help you guys.
Coming back up keep alternating sides, couple of more reps here.
keep doing the same, you cannot hold a plank guys you are welcome to drop on your knees
and do the same thing that's gonna make it slightly easy and doing last rep here and
that's it.
Next one is going to be dumbbell forward and diagonal punch while you are dropping down
into trimetric lunges.
I am just going to pick up my dumbbells, dropping down into prior lunges, just continuous reverse
lunges like this alright.
dropping down into one i am just gonna do 2 punches forward, dropping down again 2 punches
to the side right, keep doing this as quickly as you can, remember punches are not just
great for your arms but also for the side as well as the front abs as you are twisting
like this.
So dropping down again, if you want you can do all 4 punches at once or you can just do
2, dropping down and doing 2 to the side alright.
I am gonna make it 4, it is going to make you little more exhausting alright.
keep doing same thing guys 10 more seconds again couple more here make sure you are twisting
all the way to the side guys and get the most of this workout and last rep here.
So, the next one is going to be regular pushups.
Lot of women who don't have enough upper body strength to do regular push ups.
You can just drop onto your knees and do the same thing again.
starting off in the plank position, make sure your elbows are flaring out every time you
drop all the way down coming back up like this.
Like I said guys if you cannot do that you are most welcome to drop your knees and cross
over your feet like this and do knee push ups.
Lot of women start off like this until they develop enough upper body strength to be able
to do normal pushups right.
So keep moving with me 20 more seconds.
This is great for just not the back of your arms but also for your upper chest guys, couple
of more reps here, doing good, if you think you have enough strength just get back onto
your feet and do regular push ups.
Please try them out.
2 more reps here and dropping down.
Next one we are moving on to 7th exercise it is going to be dumbbell bent over row to
a reverse fly and adding the jump to that.
So, this is how you do a bent over row guys.
Just gonna have a slight bend in the knees, bending over chest up straight back, we are
just gonna have palms facing each other and row dumbbells all the way up.
I am gonna make this little more exciting by adding a fly to the same thing.
So one row to one fly if you think that's too easy then add a jump to that, one row
one fly and coming back to the center one fly alright, So its gonna be jumping every
time you get into a fly, this its great to your mid to your upper back guys.
Lot of women neglect this exercise when they are doing the regular workout, its like why
do we need upper back strength and mid back strength, its extremely important guys, it
forms the base of your core, so keep doing this with me one last rep.
alright.
Dumbell Russian twist to external rotation.
So you are just gonna pick up 2 dumbbells, you will be sitting on your butt like this,
feet off the floor starting from this position you are just gonna twist to both sides, alright,
so twisting like this if you like you can add an external rotation or you do the same.
So one external rotation you are moving both the dumbbells out keeping your elbows close
to the body and you can be twisting to the sides like this.
This is a great exercise again for the side of your abs no doubt where you are also working
your mid to your upper back as well as the back of your shoulders while you do this exercise
alright, 2 more reps keep going.
Every time you come to the center guys remember if its too difficult you are more than welcome
to drop your feet on the floor and do the same thing just make sure you are holding
that incline with your upper body or if you are just sitting up its gonna be no use guys,
so make sure you are holding that incline.
One last rep here .. So the next one is going to be dumbbell bicep curl to an ice skater
alright.
So i am gonna take my 2 dumbbells like this stepping out of the mat and Ice skate is you
are just going to take you feet off and hop side to side like this.
So now i am gonna add bicep curl while I do the same thing alright, If you can if you
want to you can just drop your foot on the floor or if you think this is easy you can
just lift your foot off the floor like this, you are doing great guys just keep moving
with me . we are gonna build some crazy upper body strength alright.
Just a few more reps here nice work like I said you can just drop your foot when you
do the same exercise, couple of more reps here might seem like dumbbells are getting
much heavier than they are one kilo but you are gonna keep moving yeah last 2 reps here
and finishing it up.
We have already come to the last exercise guys so for the last exercise i am gonna be
needing my step ups i am gonna place it over here alright, we are gonna drop down into
tricep dips all following that up with some kicks alright.
starting in this position you are just gonna drop down bending only at your elbows.
Lot of women tend to move their hip and its very easy to move your hip that's not working
on your arms right.
so you are just gonna drop down only bending your elbows guys keping your hip close to
the stepper, if you wanna make this little more difficult you are just gonna add kick
alright.
So i am dropping down into 4 dips following it up with 4 kicks so I am also getting a
little more cardio in by adding that kick to the exercise.
Working on big muscle grips in the body to the front of our legs, so i am dropping down
again some more dips here alright thats one, jumping again into kicks. 4 more here last
one.
Alright so now that we are done with all the exercises we are gonna do all of them one
more time same thing 45 seconds on 15 seconds off i am just gonna put my step up aside starting
off with dumbbell forward to overhead press while you are shuffling back and forth like
this alright so I am shuffling I am just gonna be moving dumbbells in and out like I said
guys you can just stick to one movement, why stick to the simple ones when you can make
it little more difficult and burn some more calories than you just do one movement right.
doing the same thing with me couple more reps here doing really well guys when we will done
half way through its half the journey left.
few more reps here 10 more seconds and that's all.
You wont have to do this exercise another time.
nice work and finishing up with one rep.
So, the next one seal jack into half burpees with dumbbells, if you think it is getting
very difficult with the dumbbells guys please put them aside and do the same thing what
I suggest is stick with the dumbbells, starting off again with the seal jacks going to be
2 seal jacks dropping the dumbbells down into 2 burpees alright coming again remember guys
upper body exercises will not make you bulky its a huge myth that only happens if you are
really taking lot of supplements and steroids alright coming back remember if you just doing
with light weight it really doesn't matter keep moving and keep doing these exercises
with me, you just have 8 more to go.
alright 4 more reps here.
and last one finish it up with 2 seal jacks all good, so moving on to the 3rd one it is
going to be dumbbell squat and press jump with the 2 dumbbells I am just picking my
one kilo dumbbell starting off in this position guys remember every time you squat butt goes
back chest up straight when you come up you are just adding a tiny jump alright remember
you don't have to go all the way up when you are jumping guys even a little bit of jump
is really good alright.
doing the same thing over and over for the next 40 seconds guys but the good thing is
i am gonna get 15 seconds rest after that alright so stay with me we are gonna finish
this workout.
Sqaut as I have already stressed guys is extremely important for you and doing this shoulder
movement is brilliant to get you that lean upper body you have always dreamt of having
alright stay with me couple of more reps here and finishing that one rep.
Next one is going to be moving plank like i have said you can also drop down to your
knees and do the same thing.
Starting off again in the plank position either off your knees or on your knees i am just
gonna show it on my knees now , dropping it on to elbows onto your hands onto you elbows
right make sure you are alternating sides every single time nice work try not to twist
your body too much guys keep that hip in one line for the rest of your body It will really
work guys few more to go here that's one.
this is gonna really tone up your arms guys you don't feel it now but you will see great
results soon.
Just keep moving with me just few reps here and finishing it up with one last rep.
alright so the next one is going to be a dumbbell forward and diagonal punch while you are dropping
down into lunges.
So, I am just gonna pick up my dumbbells to do this exercise remember dropping down into
nice and deep lunges when you do this.
Getting down into two punches and again giving two punches into side alright, just like this
guys.
Its very easy if you think you are losing balance you are most welcome to drop your
knee and do the same thing all right.
I am gonna do 4 here making it little more effective I am going to 4 punches 2 forward
and 2 side all right few more reps and we will be done with this exercise.
Make sure you are fully extending your arms every single time guys you know half punches
although they do work its not as effective as the full ones.
So please extend your arms all the way out give me one rep here and that's all.
So the next one we have, its going to be knee pushup.
I am going to get on my mat like this dropping down into pushups like I said you can also
do it off your knees holding a plank like this and doing deep push ups I am just going
to do with my knees now, this guys almost flaring out every time make sure you are feeling
it in your upper chest as well as the back of your arms guys and you will also be feeling
little bit in your shoulders and that's okay make sure you are not extending your leg too
much and keeping it too low down.
Go along with your body guys that's the key for this exercise You will also be feeling
it in your core that's what it takes to hold your body speed up like this all your core
muscles are actually activated while you drop down into pushups.
Couple of more here and we are done, two more reps and last last one.
Moving on to the next one it is going to be dumbbell bent over row to a reverse fly jump.
So I am going to pick my dumbbells for this exercise its going to be a reverse fly and
then a row right so I am starting off from this position, slight bend in my knees bending
over chest up straight back, just rowing dumbbells into 2 reps and opening up into fly or you
can just do one rep and opening into fly.
if you want you can also add a jump to that I am gonna do the jump guys so I hope you
are following the same with me . When you workout remember to squeeze your back muscles
guys when you do this to make the most of this movement half way through guys If you
think you are getting tired please don't stop just avoid the jump and do the same exercise
there is no point of you stopping in between your work period guys.
it is not going to interval training otherwise.
Dumbbell Russian twist to external rotation So you are just gonna pick up 2 dumbbells
and sitting on your butt like this, feet off the floor you are just gonna twist to both
sides so twisting like this.
If you like you can add an external rotation or you do the same all right so one external
rotation you are moving both the dumbbells out keeping your elbows close to the body
and you can just keep twisting to the sides like this.
This is a great exercise again for the side of your abs no doubt and you are also working
on your mid to your upper back as well as the back of your shoulders while you do this
exercise all right 2 more reps keep going all right Every time you come to the center
guys remember if its too difficult you are more than welcome to drop your feet on the
floor and do the same thing.
Just make sure you are holding that incline with your upper body or if you are sitting
up its gonna be no use guys so make sure that you are holding that incline one last rep
here all right.
We are now gonna move on to dumbbell bicep curl with ice skater Make sure I am gonna
pick this again.
Just gonna be moving to the side like this and curling when you jump all right if you
want to you can put your feet on the floor but I suggest you try work on some coordination
balance while you balance yourself on one foot.
Jumping and curling sideways guys and also have your palms facing each other guys while
you curl it works on the inner part of the front of your arms.
This is the exercise guys which makes you have those lean arms toned arms that you see
all women have on magazine will get it like this keep moving with me one last rep here
all good.
Moving onto the last exercise guys that's it and the end of this workout So I am gonna
bring my stepper in one more time and drop down in to dips followed by kicks all right
Same position keeping your hip close to the floor going as low as you can go dropping
down 4 dips and then 4 kicks you can lift your hip slightly about the same position
guys when you are kicking as it gives you little bit of the momentum to kick forward
all right and dropping down and do 4 more dips and kicking forward almost done guys
end of this upper body workout you are gonna look good towards the end of this session
all right Just stay with me couple of more reps and finishing it up 4 kicks and 4 dips
all right that's the end to your upper body workout.