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Hi, my name is Steven.
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And today we're going to be doing a upper body workout. All
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right, so we want to start off with doing some inchworms
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just to warm the shoulders as well
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as the chest area. So we start off
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in a plank position.
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I'm gonna keep our glutes tight squeeze the core what we're
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gonna do is walk our hands back as we bend the
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knees and then walk the hands back forward to a
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high plank. We're gonna do a total of 10 reps here. So walk
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back.
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and forward
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one
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two
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three keep the core engaged.
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four
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five five more
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six
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seven
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eight
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nine
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And ten, bring these down
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go into a child's pose.
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And just relax the arm.
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Shake him out and then next up. We're going to
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go into a high plank. Catch your breath breathe in.
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And breathe out.
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And let's get to a high plank.
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So back to the high plank.
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Stomach is tight.
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one
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two
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three
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four
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five six
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seven
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8 9
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and 10 Knees Down
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child spokes
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Rest the arms.
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slowly breathe in
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and slowly breathe out.
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Coming up shake the arms out.
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Maybe roll the shoulders up and back a few times and
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just whenever you're ready. Let's go back
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to the engine arms starting off high plank.
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10 reps again, so
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Up again cause engage squeeze the
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glutes and begin.
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Walk it back.
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And forward one.
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two
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three
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four
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five
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six
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seven
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eight
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nine
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and ten
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Knees Down child's pose
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breathing in
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breathing out
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and breathing in
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and breathing out.
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Take a deep inhale.
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exhale
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inhale
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and exhale
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so high plank
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And you want to make sure?
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Wrist or right under your shoulders not
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make sure you want to not be back too far.
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Or too forward here when we ride over your wrist straighten
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out the leg squeeze the
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glute.
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engaging the core and begin one two
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three
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four
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five
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six
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seven
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eight
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nine
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10 good he's down.
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child support
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breathing in
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Breathe out.
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breathe in
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and breathe out.
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sitting up
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All right, how you feeling so far? Pretty good?
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Hope so right. So if you need a little
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more time, don't rush it. Take your time. Maybe
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loosen up your wrist a little bit more.
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Maybe loosen up in the shoulders neck, wherever
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you need a little bit more just release
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next up. We're gonna go into Basics,
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but an oldie yet
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goodie.
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Push-ups. All right two ways we can
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do this modify, which is Knees Down.
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But still just like we did with the high plank.
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shoulders over your wrist
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All right, and you want to keep the core engage glutes nice
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and tight or you can straighten
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out the legs.
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Okay, either or is great which really
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helps engaging in the chest as well as
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working to triceps modified version here again
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shoulders over the wrist 10 rips 10 reps, excuse
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me of push-ups going down and up
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and begin inhale down exhale up
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one.
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two
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three
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four
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five
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six
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seven
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eight
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nine
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and ten good child's pose
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relax the body slowly breathing
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in.
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And slowly breathing out.
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and again breathe in
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and breathe out.
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Good.
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We'll give the arms arrest here gonna work the upper back
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and then we're gonna come back to the push-ups on our
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second set playing all the way down to your chest.
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You could have the arms out in front.
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and
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your glutes are engaged.
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And you want to have the chin up we're gonna
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work is the upper back as well as the lats.
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So what you're going to do is take a deep inhale.
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And when you exhale you lift the upper body and you
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bring your elbows towards the rib cage squeeze your
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upper back.
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And then come back down.
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inhale
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Exhale up.
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And back down. All right, let's do the total 10 reps.
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and begin inhale
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one and down
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and down.
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three
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And down.
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four
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down five
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down
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six
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down seven
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three more
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Eight, make sure you squeeze your upper back.
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nine
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And ten good rest.
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Take a deep breath in.
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And the breath out.
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and again breathing in
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and breathing out.
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Good. All right, let's go back to those push-ups High plank
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position shoulders over the wrist.
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Train out the legs this time. I'm going to do more
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challenging way here. You can continue to modify or
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follow me.
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10 reps and begin inhale down
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exhale up one
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up two
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three
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four
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five
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six
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seven
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eight
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nine and ten knees down.
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breathing in
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Breathe out.
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breathe in
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breathe out.
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and again breathe in
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and breathe out.
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Good.
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And loosen up in the shoulders as well as
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your wrist and you're ready to go lay flat on
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your chest.
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As well as your stomach.
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Arms out in front Palms facing down your chin
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is up. You're looking forward.
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And remember when you come up you're engaging your
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upper back and you're squeezing your butt
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muscles. Okay, so let's take
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a deep inhale. And I'm gonna do 10 reps breathing in
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one.
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And down two down.
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three
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down
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four
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squeeze the upper back five working your
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lats
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six as well as the mid-back.
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Seven and don't forget to squeeze your glutes.
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eight
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nine
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and
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good and rest.
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area down breathing in
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without
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breathe in
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and breathe out.
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Good.
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And coming back.
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Last set here, we're gonna work our shoulders
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as well as the triceps.
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Okay. So again, if
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you need a little more time just to catch your
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breath and come back to yourself. Feel free
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to take a little extra time. Make sure you stay hydrated as well.
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All right, so we're gonna work the deltoids
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here as well as a little bit of the upper back,
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but we're working shoulders and also some
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triceps High Point position again, but this
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time
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what we're going to do is
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hike the hips up bend the
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knees.
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And what we're going to do is bring our forehead towards the mat.
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And then press back.
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So we're working at the top of the shoulders again bending
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your knees as your hips are up. They do
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a total of 10 reps and begin inhale exhale down.
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one
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two
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three
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5
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6
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7
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8
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9
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and 10
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Knees Down child's pose
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breathing in
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and breathe out breathe in
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and breathe out sitting up.
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Flip the hair back. Maybe we'll go extra fabulous for
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yourself, you know again, even if you don't have hair feel
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free to just flip imaginary hair back and
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just feel good about yourself as well. As this class
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relaxing your shoulders letting loose
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next up. I'm gonna work the triceps
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here. All right, we're gonna work the left
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side first and then I'm gonna flip over the right
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side together. Okay, so start off by
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Laying down on our side.
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We're going to bend our knees.
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We're gonna lay all the way down. My right hand is
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going to wrap around my torso left hand.
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Is right here next to the right elbow.
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And from here you got to take a deep inhale.
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Exhale, press your upper body up and then
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you go to come back down. So we're working again right in
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the triceps. Okay, let's do a
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total of 10 and begin breathe in.
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And breathe out up one.
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two
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three
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four
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five
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five more six
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seven
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eight
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nine
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and ten good.
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rest
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and we go to the other side. All right,
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so
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Who did a flip to the other side so we did the left now? We're
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going to do the right.
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So our knees are bent.
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The lane all the way down.
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on the left
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left arm wraps around your torso right
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hand is right next to
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the left elbow good take a deep breath in.
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Exhale, press up one.
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up two
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work your triceps three.
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four
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five
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six
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seven
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three more
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eight nine
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and ten
297
00:13:04,000 --> 00:13:04,500
rest
298
00:13:05,800 --> 00:13:07,100
All right. Catch your breath here.
299
00:13:07,900 --> 00:13:08,700
sit on up
300
00:13:10,100 --> 00:13:13,300
and maybe take a few extra breaths here breathing in.
301
00:13:14,900 --> 00:13:15,600
Breathe out.
302
00:13:17,200 --> 00:13:17,900
breathe in
303
00:13:19,400 --> 00:13:23,300
and breathe out. All right. So again,
304
00:13:22,300 --> 00:13:25,500
if you need a little more time, feel free
305
00:13:25,500 --> 00:13:28,400
to take some we got this last set here.
306
00:13:29,800 --> 00:13:30,900
Let's rock and roll so.
307
00:13:31,800 --> 00:13:33,700
coming back high plank position
308
00:13:35,700 --> 00:13:38,200
always make sure your hand placement is good
309
00:13:38,200 --> 00:13:41,200
lift the hips up, but we're gonna keep our knees bent.
310
00:13:41,200 --> 00:13:44,400
So hips are up knees bent.
311
00:13:44,400 --> 00:13:45,700
You're gonna take a deep inhale.
312
00:13:46,500 --> 00:13:48,100
exhale down one
313
00:13:49,500 --> 00:13:49,700
two
314
00:13:51,200 --> 00:13:53,200
three ten reps four
315
00:13:54,600 --> 00:13:55,000
five
316
00:13:56,100 --> 00:13:56,500
six
317
00:13:57,700 --> 00:13:58,100
seven
318
00:13:59,400 --> 00:13:59,700
eight
319
00:14:01,000 --> 00:14:01,300
nine
320
00:14:02,400 --> 00:14:03,300
and ten
321
00:14:03,900 --> 00:14:05,500
good child's pose
322
00:14:06,800 --> 00:14:07,600
forehead is down.
323
00:14:08,500 --> 00:14:10,600
Arm was extended breathing in.
324
00:14:12,300 --> 00:14:12,600
Breathe out.
325
00:14:14,100 --> 00:14:14,800
breathe in
326
00:14:16,200 --> 00:14:17,000
and breathe out.
327
00:14:18,600 --> 00:14:20,600
And relax the shoulders.
328
00:14:21,400 --> 00:14:25,300
Relax, your body. Relax yourself. Catch your
329
00:14:24,300 --> 00:14:27,600
breath. Let's go. So coming
330
00:14:27,600 --> 00:14:27,800
down.
331
00:14:28,800 --> 00:14:31,200
So if that first set was a little challenging for you,
332
00:14:31,200 --> 00:14:34,200
we'll do a modified way of this. It is
333
00:14:34,200 --> 00:14:37,300
very simple instead of taking my right arm.
334
00:14:38,300 --> 00:14:41,500
Wrap around under the left. I would take the right arm
335
00:14:41,500 --> 00:14:43,000
and bring it over.
336
00:14:44,100 --> 00:14:48,100
The way you modifying is I'm using my right elbow as
337
00:14:47,100 --> 00:14:50,500
well as my left hand to assist
338
00:14:50,500 --> 00:14:53,600
as I go up. Okay, so let's
339
00:14:53,600 --> 00:14:54,900
begin breathe in.
340
00:14:55,600 --> 00:14:59,300
And up one two still working
341
00:14:58,300 --> 00:15:00,900
to triceps three.
342
00:15:05,700 --> 00:15:06,100
5
343
00:15:08,100 --> 00:15:08,400
6
344
00:15:10,600 --> 00:15:10,900
7
345
00:15:13,100 --> 00:15:14,700
8 2 more
346
00:15:15,600 --> 00:15:16,000
9
347
00:15:17,400 --> 00:15:18,600
and 10
348
00:15:19,500 --> 00:15:19,800
rest
349
00:15:21,400 --> 00:15:24,100
take your time breathe in breathe out.
350
00:15:24,800 --> 00:15:26,100
And we'll get to the other side.
351
00:15:27,300 --> 00:15:27,600
All right.
352
00:15:28,600 --> 00:15:30,200
How you feeling? Hope you're feeling good?
353
00:15:31,100 --> 00:15:35,300
Because I'm feeling great. All right, let's go together side breathe in
354
00:15:35,300 --> 00:15:36,800
and one.
355
00:15:38,900 --> 00:15:41,700
two three
356
00:15:44,000 --> 00:15:44,200
four
357
00:15:46,500 --> 00:15:46,800
five
358
00:15:47,800 --> 00:15:51,200
build a triceps six four more
359
00:15:50,200 --> 00:15:52,200
seven
360
00:15:54,400 --> 00:15:54,600
eight
361
00:15:57,000 --> 00:15:57,300
nine
362
00:15:58,600 --> 00:15:58,900
and
363
00:15:59,700 --> 00:16:00,100
ten
364
00:16:01,300 --> 00:16:01,600
rest
365
00:16:03,100 --> 00:16:05,200
take a few breaths breathe in.
366
00:16:06,600 --> 00:16:10,100
Breathe out and then we're gonna come up as we
367
00:16:09,100 --> 00:16:12,100
wind things down and wrap you
368
00:16:12,100 --> 00:16:15,100
up. Right? So let's come to a nice
369
00:16:15,100 --> 00:16:18,100
comfortable seated position and when I sit up nice
370
00:16:18,100 --> 00:16:18,400
and tall
371
00:16:19,600 --> 00:16:20,500
Back is straight.
372
00:16:21,500 --> 00:16:24,100
And let's just close our eyes and what
373
00:16:24,100 --> 00:16:26,100
you do is take a deep breath in through your nose.
374
00:16:27,100 --> 00:16:30,400
Breathing into your stomach feeling your stomach expand.
375
00:16:32,600 --> 00:16:34,600
inflate like a balloon and then exhale
376
00:16:36,700 --> 00:16:37,400
breathe in
377
00:16:39,800 --> 00:16:40,400
breathe out.
378
00:16:43,300 --> 00:16:44,100
breathe in
379
00:16:46,200 --> 00:16:47,200
and breathe out.
380
00:16:48,800 --> 00:16:49,600
And then from here.
381
00:16:50,600 --> 00:16:53,000
Take a deep inhale with the arms up off the head.
382
00:16:54,200 --> 00:16:57,100
And exhale lower the hands down.
383
00:16:58,200 --> 00:16:59,300
Bring the right arm across.
384
00:17:00,100 --> 00:17:00,700
stretch out your
385
00:17:02,400 --> 00:17:04,000
back of the shoulders your triceps
386
00:17:06,100 --> 00:17:07,800
and left side
387
00:17:10,300 --> 00:17:11,900
and the stretch out the triceps.
388
00:17:12,700 --> 00:17:15,900
Right hand over your head left and down
389
00:17:15,900 --> 00:17:16,800
on the right elbow.
390
00:17:19,200 --> 00:17:19,900
and switch
391
00:17:20,800 --> 00:17:23,100
left arm over the head right down.
392
00:17:23,900 --> 00:17:24,900
Pulling down on your left.
393
00:17:29,200 --> 00:17:30,000
and release
394
00:17:31,200 --> 00:17:32,100
We then.
395
00:17:33,400 --> 00:17:34,100
Breathe out.
396
00:17:35,900 --> 00:17:36,500
Good job.
397
00:17:37,200 --> 00:17:41,100
Thank you guys for working out with me. I'm Steven and I'll
398
00:17:40,100 --> 00:17:41,500
see you soon.
24621
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