00:00Hi, my name is Devay. Today we are focusing on upper body and core workout to help you build strength,
00:07improve flexibility, and boost your overall fitness. And the best part is you won't need
00:12any equipment. These are all stunning exercises. It's just you and a little space. So if you're
00:19ready, I'm ready. Let's get started. Our workout has 7 exercises, 30 seconds each with 10 second
00:27rest. If you haven't warmed up, check out my warm up video, link in the description. Watch the timer
00:35on the left to track your time. Alright, the first move is full arm swings. We're gonna be in split
00:41stance. So get into position, keep your core engaged, and let's get ready. Step into your stance and swing
00:50one arm through its full range of motion. Let's switch sides and do the same thing, smooth and
00:57control. Now picture yourself moving through thick water, creating resistance with every swing.
01:06This small shift in focus makes a big difference. It helps strengthen your joints and improve flexibility.
01:13Next we've got forearm presses. Bring your palms together in a prayer position. Get ready. Now press your palms
01:31against each other with a moderate force. Hold this position for 10 to 15 seconds. You should feel the tension in your forearms.
01:41Slowly lift your hands upward while maintaining the press, engaging your muscles even more.
01:49Inhale as you lift it up. Exhale as you pull down.
02:00Next, we loosen up shoulders and inflow flexibility by criss-cross arm stretch.
02:06Start with your arms stretch out to the sides at shoulder height. Now bring them in front of you in
02:16criss-cross motion, alternating one arm over the other while doing a side step. Keep a steady rhythm and relax the shoulders.
02:24You can do this slowly for a controlled stretch or speed it up for a light warm-up. Either way, it helps you with mobility and gets your blood flowing.
02:40Next we're gonna be toning and sculpting those arms with tricep kickbacks.
02:45Let's start with the form. Hinch forward, core engaged, and knees slightly bent.
02:56Extend your arms straight behind you, squeezing your triceps at the top. Then return with control.
03:04Notice how my upper arms stay still. The movement comes only from my forearms. This keeps the tension where we want it, right on the triceps.
03:16Let's move on to standing chest presses. This exercise strengthens your chest, triceps, and shoulders.
03:29So now, keep a flat back and neutral spine. Bring your forearms together in front of you, squeezing them as far apart behind you as is comfortable.
03:40Focus on squeezing your chest as you bring your forearms back together in front of your chest.
03:48Chest training isn't just about pressing weights. Stability-focused moves help improve muscle control, posture, and even prevent injuries.
03:58Let's fire up the arms with power air punches. This moves builds strength, improves coordination, and keep your energy high.
04:13Now start. Stand tall, hip width apart. We're gonna do 4 punches overhead and 4 to the sides. Keep your punches powerful but controlled.
04:24The benefits of overhead punches are engage the shoulders, arms, and core while air punches add a cardio element that boosts heart rate and endurance.
04:38We've got the last exercise after this, so stay with me.
04:42Now, time to loosen up with the overhead big arm circles. This moves improve shoulder mobility, releases tension, and helps with recovery.
04:57Stand tall, hip width apart, then lift your arms together overhead.
05:02We'll start with big forward circles, opening up the shoulders, focusing on the middle and upper back.
05:12Lift your hands as high as possible with each movement.
05:17This exercise enhances flexibility in the rotator cuffs.
05:21It's also really good to stimulate the blood flow to upper body, which can help reduce stiffness and improve overall joint health.
05:33Get ready to switch direction.
05:37Now let's reverse it here for full range of motion.
05:41Keep it slow and controlled.
05:43The more you do this, the more you improve flexibility, which is crucial for tasks like reaching overhead or lifting objects.
05:53It's also really good to help you reduce stress.
05:57Arm circles release tension built up from sitting at the desk or from repetitive movements.
06:06Great job! You've completed the workout.
06:09Even if without the weights, you can really feel the burn.
06:12Keep up the consistency, and you'll keep seeing the results.
06:16Until next time, stay fit and healthy, and I'll see you in the next one.
06:21Bye!
Comments