10 Minute Arms and Abs Workout

Hi, I'm Jodi Sussner, a Get Healthy UTV trainer. Today, I've got 10 minutes free arms and abs workout. Now, 10 minutes isn't much. It doesn't take long to really get into it, carve out your arms, your abs and to really work hard. All you need 10 minutes. To do this with me, you need two sets of weights, a light set and heavy set. I'm gonna use eights and 12, just so I have options but really, choose the weight that's best for you. And you might find, as you get stronger, you can increase the weight even more. So, let's get our body warmed up a little bit. Get started. Just roll out your shoulders. Up by your ears, back and down. Nice and light. You don't need a big warm up, but just enough to get the blood flowing. One more time with your arms crossed over and behind. Shake 'em out a little bit. Now we work arms and abs. It's your entire upper body, your entire core, your waist, your ribs, your mid back, your low back. We're gonna get it all done in 10 minutes. So, reach your left arm up, over to the right, bring it back, right arm up, reach the left. One more each side. Warm up that waistline, right arm up. And back to the center. Bring both hands in the front. Clasp your fingers, put your chin to your chest. Reach it up, open up at your back and your chest, do that again. Clasp your hands, press forward. Reach up, bend your elbows, open up at your chest. Reach up once more, round forward, roll yourself up, shoulders up, shoulders back, we are ready to move. Grab one heavy set. Again, I'm gonna use my 12. We're just gonna carve out those abs right away. Step your left foot behind you. Shoulders up, shoulders back, lean to your right to flex your side, working your obliques, come back up and bicep curl. Again, lean and curl. Now, as we're working through the core, we're carving out the obliques. We're also working a bit of balance. So you have options here. You can lean a little further or as you're standing, you can have your feet a little wider, or you can stand as though you're on a balance beam to challenge your balance a little bit more. Last three, drill it up. Feeling your arms already. One more time. Curl and hold. Now, lean further forward, reach your arms and alternate one arm back and switch. Let your rib cage move. Press your elbows back. So arm, back, ribs, all working here. Four more each way, three more, two, and one. Stand up tall, go again. Lean right and curling up. You got it. Pull and curl. Try to pull your ribs into your hips as a small little movement where you feel yourself getting even warmer and your arms burning a little bit more. Last two. Pull one more, should feel heavy, now row, one arm at a time. Hinge forward, look toward the ground. As you pull, try to rotate through your mid back. Four more, three, two, and one. One more set. Lean and curl. You feel your arms yet? I sure do. Right through the biceps. Right through the side of my right waistband. Four. Curl it up. Nice and steady on that curl. Two more, and one. Now we lean forward and row. Pull right and left. Rotate your mid back. Breathe it out. Try last four. Three, let your body move, little twists. And one. Step to the ground, both dumbbells down, both feet straight back. You have an option to stay at your knees or to go straight legs for chest work to a side plank. Eyes are forward slightly, bend your elbows, lift up, rotate to your right. Come all the way back to center and push up. Down, press, lift. Again, down, rotate, and you can always have your hands to the ground if you like. Especially if you're working with a lighter dumbbell, you wanna keep that dumbbell nice and steady on the ground. Another option is to be at your knees. Stay at your knee to rotate into that side plank. Last two. Chest and core. One more. Now stay rotating to your right. Try to straighten out your legs. Bring your hips up, lower down. Up and down. Option to keep your hand to the ground if you need to. I want you to feel a stretch in your right side, pulling and lifting through your left side. Try four, three, two, and one. Turn to the center, step forward with both feet, roll yourself up, let's work that lateral flection on the opposite side. Back to leaning and curling to your left. Curl it up. Again. Now, as you go, you might notice you have more range or more strength on the one side or the other. Do your best to go as far as you possibly can lean. Nice, last two. One more time. Now row, right-left. Pull, lean forward, let your torso rotate. Abs are tight, pulling your navel into your spine. Last two, and one, back to the top. Lateral flection, left and curl. Arms and abs as promised. You'll notice my heart rate going up a bit. Little winded here. How are you doing? Staying with me, two more, and one. Back to that row, right-left, pull and rotate, right through your mid back. Whew, navel in towards your spine. Last four, three, two, and one more set, lean to the left and back to the curl. Whole body, heart rate's up, leaning into that oblique, and arms. Perfect, last four. Breathe, abs and tight as you go. Two, and one, back to your row, right-left. Up and down, press and pull your hands. Try to look towards the floor, so you have a nice long alignment through your torso. Four more, three, two, and one. Stand tall, back to the ground for our pushups. Alright, set your weights. Again, option to go at your knees or legs straight. Take a deep breath here. Hands to the dumbbells or the ground. Down, slow, pushup. Low, take your left hand and lift it up. Rotate to your left, right back to that pushup. Down slow, lift it up and rotate. Back to center, keep it up, down, press. We work our chest, you're getting all to the front of your chest, your shoulders. Right side oblique, one more time. Now stay to your left and hold. Bring your hips down and up. Squeeze to lift. Right oblique, reaching up, come on. Feel it right to that right side, try to stretch the left side. Do four more, three, two, and one, back to your plank. Bring your knees down and shake your hands out a little bit. Okay, take a deep breath here. Go your light set of weights, I'm gonna switch mine out. Stay right at your knees. Shoulders back and down, chest flat with palms up, lift, and shoulders back. Go again, lift it up, shoulders back. Two more like this. We're working the front of the chest and shoulders. Now no shoulder roll, just up and down. Steady through your body. Your ribs have to stay down and your hips cannot sway. So stay nice and steady with your hips over your knees. Two, and one, hold and pulse it up. Three, two, one, bring it down again. Two more like this. You should feel your chest, your biceps, the front of your shoulders, last one. Bring them down and hold, set them to the side. Hands to the ground, plank position, tap, right arm and left arm, up to the opposite shoulder and switch, switch. Now go to your own pace here. Try to lift without shaking your hips or rotating at your rib cage. Nice work, breathing, option to go to your knees. Four more, three, you got it, two, and one. Each way, back down to your knees. Shake it out and go one more quick set. Eight total reps, you've got this, let's do it. Shoulders backing down, chest goes up and down. Steady body, I'm lifting my palm straight up, so my pinky's reach to touch. Four, steady through your ribs. Two, pulse it up for three. Go up, up, and down again. Burn up those shoulders, tone it up, two more. Pull navel to spine last time. Perfect, hands down, alternate those taps. Right beneath your shoulders, line up with your body forward, tap right and left. If you need to challenge yourself, bring your feet a little bit closer. If you're struggling to keep your hips level, bring your feet a little bit wider. Perfect, four, and we're almost there. Three, yes you can, two, and one. Both hands down, bring your hips up to the ceiling, stretch your chest. Walk your feet a little closer and press one heel down at a time. Quick little cooldown, quick little stretch for your shoulders, your torso. Walk your feet forward to your hands, roll yourself up nice and slow, shoulders up, shoulders back, shake your hands out, take your right arm across, relax that neck and shoulder, reach it up, stretch up and over to your left. Easy as that, we get it all in, left arm across. We set out to accomplish the rest of your day. Tackle that day. And all it took is 10 minutes. Nice deep breath together. Relax it down. Join me again, Get Healthy UTV.