5-Min Upper Body & Core Sculpt No Equipment _ Standing Arm & Chest Workout

Divine Shalom Panotes

No weights? No problem! 💯 This bodyweight upper body workout will tone and strengthen your arms, chest, shoulders, and back—all without equipment! Perfect for home workouts, this session improves mobility, posture, and muscle definition. Get ready to feel the burn and boost your upper body strength! 💥  👉 Workout Breakdown: ✅ Arms Swings – Increase flexibility & mobility ✅ Sliding Forearm Presses – Chest & shoulder activation ✅ Criss Cross Arms –  Improving coordination ✅ Triceps Kickbacks – Tone & strengthen arms ✅ Chest Presses (Standing) – Build upper body strength ✅ Arm Circles (Overhead & Waist Motion) – Shoulder & upper back mobility ✅ Overhead Punches with Air Punches – Cardio & endurance boost  🔥 No Equipment. No Excuses. Just Results. 🔥   Here is the link for the warm-up:    • All Standing, Easy, Beginner Friendly...   💬 Drop a comment and let me know how this workout felt! Don’t forget to like, share, and subscribe for more at-home workouts. Let's get stronger together! 💪✨  #BodyweightWorkout #UpperBodyWorkout #NoEquipment #HomeWorkout #ArmWorkout #Fitness #StrengthTraining #WorkoutAtHome

Transcript

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!

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