Original subtitles

Hi, my name is Steven.

And today we're going to be doing a upper body workout. All

right, so we want to start off with doing some inchworms

just to warm the shoulders as well

as the chest area. So we start off

in a plank position.

I'm gonna keep our glutes tight squeeze the core what we're

gonna do is walk our hands back as we bend the

knees and then walk the hands back forward to a

high plank. We're gonna do a total of 10 reps here. So walk

back.

and forward

one

two

three keep the core engaged.

four

five five more

six

seven

eight

nine

And ten, bring these down

go into a child's pose.

And just relax the arm.

Shake him out and then next up. We're going to

go into a high plank. Catch your breath breathe in.

And breathe out.

And let's get to a high plank.

So back to the high plank.

Stomach is tight.

one

two

three

four

five six

seven

8 9

and 10 Knees Down

child spokes

Rest the arms.

slowly breathe in

and slowly breathe out.

Coming up shake the arms out.

Maybe roll the shoulders up and back a few times and

just whenever you're ready. Let's go back

to the engine arms starting off high plank.

10 reps again, so

Up again cause engage squeeze the

glutes and begin.

Walk it back.

And forward one.

two

three

four

five

six

seven

eight

nine

and ten

Knees Down child's pose

breathing in

breathing out

and breathing in

and breathing out.

Take a deep inhale.

exhale

inhale

and exhale

so high plank

And you want to make sure?

Wrist or right under your shoulders not

make sure you want to not be back too far.

Or too forward here when we ride over your wrist straighten

out the leg squeeze the

glute.

engaging the core and begin one two

three

four

five

six

seven

eight

nine

10 good he's down.

child support

breathing in

Breathe out.

breathe in

and breathe out.

sitting up

All right, how you feeling so far? Pretty good?

Hope so right. So if you need a little

more time, don't rush it. Take your time. Maybe

loosen up your wrist a little bit more.

Maybe loosen up in the shoulders neck, wherever

you need a little bit more just release

next up. We're gonna go into Basics,

but an oldie yet

goodie.

Push-ups. All right two ways we can

do this modify, which is Knees Down.

But still just like we did with the high plank.

shoulders over your wrist

All right, and you want to keep the core engage glutes nice

and tight or you can straighten

out the legs.

Okay, either or is great which really

helps engaging in the chest as well as

working to triceps modified version here again

shoulders over the wrist 10 rips 10 reps, excuse

me of push-ups going down and up

and begin inhale down exhale up

one.

two

three

four

five

six

seven

eight

nine

and ten good child's pose

relax the body slowly breathing

in.

And slowly breathing out.

and again breathe in

and breathe out.

Good.

We'll give the arms arrest here gonna work the upper back

and then we're gonna come back to the push-ups on our

second set playing all the way down to your chest.

You could have the arms out in front.

and

your glutes are engaged.

And you want to have the chin up we're gonna

work is the upper back as well as the lats.

So what you're going to do is take a deep inhale.

And when you exhale you lift the upper body and you

bring your elbows towards the rib cage squeeze your

upper back.

And then come back down.

inhale

Exhale up.

And back down. All right, let's do the total 10 reps.

and begin inhale

one and down

and down.

three

And down.

four

down five

down

six

down seven

three more

Eight, make sure you squeeze your upper back.

nine

And ten good rest.

Take a deep breath in.

And the breath out.

and again breathing in

and breathing out.

Good. All right, let's go back to those push-ups High plank

position shoulders over the wrist.

Train out the legs this time. I'm going to do more

challenging way here. You can continue to modify or

follow me.

10 reps and begin inhale down

exhale up one

up two

three

four

five

six

seven

eight

nine and ten knees down.

breathing in

Breathe out.

breathe in

breathe out.

and again breathe in

and breathe out.

Good.

And loosen up in the shoulders as well as

your wrist and you're ready to go lay flat on

your chest.

As well as your stomach.

Arms out in front Palms facing down your chin

is up. You're looking forward.

And remember when you come up you're engaging your

upper back and you're squeezing your butt

muscles. Okay, so let's take

a deep inhale. And I'm gonna do 10 reps breathing in

one.

And down two down.

three

down

four

squeeze the upper back five working your

lats

six as well as the mid-back.

Seven and don't forget to squeeze your glutes.

eight

nine

and

good and rest.

area down breathing in

without

breathe in

and breathe out.

Good.

And coming back.

Last set here, we're gonna work our shoulders

as well as the triceps.

Okay. So again, if

you need a little more time just to catch your

breath and come back to yourself. Feel free

to take a little extra time. Make sure you stay hydrated as well.

All right, so we're gonna work the deltoids

here as well as a little bit of the upper back,

but we're working shoulders and also some

triceps High Point position again, but this

time

what we're going to do is

hike the hips up bend the

knees.

And what we're going to do is bring our forehead towards the mat.

And then press back.

So we're working at the top of the shoulders again bending

your knees as your hips are up. They do

a total of 10 reps and begin inhale exhale down.

one

two

three

5

6

7

8

9

and 10

Knees Down child's pose

breathing in

and breathe out breathe in

and breathe out sitting up.

Flip the hair back. Maybe we'll go extra fabulous for

yourself, you know again, even if you don't have hair feel

free to just flip imaginary hair back and

just feel good about yourself as well. As this class

relaxing your shoulders letting loose

next up. I'm gonna work the triceps

here. All right, we're gonna work the left

side first and then I'm gonna flip over the right

side together. Okay, so start off by

Laying down on our side.

We're going to bend our knees.

We're gonna lay all the way down. My right hand is

going to wrap around my torso left hand.

Is right here next to the right elbow.

And from here you got to take a deep inhale.

Exhale, press your upper body up and then

you go to come back down. So we're working again right in

the triceps. Okay, let's do a

total of 10 and begin breathe in.

And breathe out up one.

two

three

four

five

five more six

seven

eight

nine

and ten good.

rest

and we go to the other side. All right,

so

Who did a flip to the other side so we did the left now? We're

going to do the right.

So our knees are bent.

The lane all the way down.

on the left

left arm wraps around your torso right

hand is right next to

the left elbow good take a deep breath in.

Exhale, press up one.

up two

work your triceps three.

four

five

six

seven

three more

eight nine

and ten

rest

All right. Catch your breath here.

sit on up

and maybe take a few extra breaths here breathing in.

Breathe out.

breathe in

and breathe out. All right. So again,

if you need a little more time, feel free

to take some we got this last set here.

Let's rock and roll so.

coming back high plank position

always make sure your hand placement is good

lift the hips up, but we're gonna keep our knees bent.

So hips are up knees bent.

You're gonna take a deep inhale.

exhale down one

two

three ten reps four

five

six

seven

eight

nine

and ten

good child's pose

forehead is down.

Arm was extended breathing in.

Breathe out.

breathe in

and breathe out.

And relax the shoulders.

Relax, your body. Relax yourself. Catch your

breath. Let's go. So coming

down.

So if that first set was a little challenging for you,

we'll do a modified way of this. It is

very simple instead of taking my right arm.

Wrap around under the left. I would take the right arm

and bring it over.

The way you modifying is I'm using my right elbow as

well as my left hand to assist

as I go up. Okay, so let's

begin breathe in.

And up one two still working

to triceps three.

5

6

7

8 2 more

9

and 10

rest

take your time breathe in breathe out.

And we'll get to the other side.

All right.

How you feeling? Hope you're feeling good?

Because I'm feeling great. All right, let's go together side breathe in

and one.

two three

four

five

build a triceps six four more

seven

eight

nine

and

ten

rest

take a few breaths breathe in.

Breathe out and then we're gonna come up as we

wind things down and wrap you

up. Right? So let's come to a nice

comfortable seated position and when I sit up nice

and tall

Back is straight.

And let's just close our eyes and what

you do is take a deep breath in through your nose.

Breathing into your stomach feeling your stomach expand.

inflate like a balloon and then exhale

breathe in

breathe out.

breathe in

and breathe out.

And then from here.

Take a deep inhale with the arms up off the head.

And exhale lower the hands down.

Bring the right arm across.

stretch out your

back of the shoulders your triceps

and left side

and the stretch out the triceps.

Right hand over your head left and down

on the right elbow.

and switch

left arm over the head right down.

Pulling down on your left.

and release

We then.

Breathe out.

Good job.

Thank you guys for working out with me. I'm Steven and I'll

see you soon.