10 Minute Arms & Shoulders

Hey, hey, get healthy, you TV, spot. I'm your trainer, Sam. Cam. And I'm coming at you with a 10 minute arm and shoulder workout. You are going to work the arm from the biceps of the triceps. A little bit of your back and a lot of shoulders. So I know we're always looking like how to get those summer arms all year long, right? Tank top arms. We've got arms and shoulders again. We're hitting basically every muscle in the upper body without doing any push up. So, you're welcome. We're probably not gonna hit the chest today. We're gonna stay standing the entire time. Let's get into a nice, cool, quick, warm up and then we'll get into our 10 minutes of arms and shoulders deep, squat down Rachel's arms all the way over head, inhale and exhale right there. Good. So you may wanna have a variety of weights in front of you. Relax one arm, swim to the back then the other arm. So just kind of start to alternate warming up those shoulders. I have £12 weights with me today, but you might want to have a couple of different sets because we are going to work a bunch of different muscle groups and reverse that shoulder roll to the front. So again, you might be able to go a little bit heavier for the biceps, maybe a little bit less on those triceps you choose, I'm going to give you a other options throughout the workout today. Good flap your wings a couple of times. Give yourself a nice big hug. Let it go. Good squeeze, relax And let's do a couple of squats because we will have to have like a nice solid base underneath us. So we'll just warm up a couple of squats right here. But again, this is all about that 10 minute upper body. Focus right there. Last two and one. So grab a set of weights that's gonna work for you for a shoulder pre press. Your first exercise is going to be all on the shoulders. We've got 10 minutes to bang this out. So we're gonna start with the shoulder press. You're gonna start elbows wide and you're just gonna press overhead just like that. Here we go. We start in three. Lift those weights up two elbows wide. One go good. So we're just gonna kind of string all these movements together to really find fatigue in the upper body. But so I've got an athletic stand through my lower body. I've got a soft bend through my knees. My core is tight and my glutes are squeezed. You're stopping those weights at that goal close and you're coming right back up to the top, you're squeezing good. If you start to feel your low back, I want you to say you're your sense. This might feel a little bit better on your low back, but I don't want you to feel any arch through it right there. Good squeeze. You can maybe shift to the other leg. If you need one other foot forward, you've got this, but tuck your t one under no arch to that low back. Good. We should start to be feeling this right about now, fatigue is our goal today in that upper body. You should not want to wash your hair after this workout. Right? Three last two and one. Holy bananas. There we go. We've got a hammer curl curl, bring it back down right into it. Good. We're just going to keep stringing movements together. I'll give you a couple quick shakeouts throughout this workout because you're also going to feel a nice heavy grip on to your weights, right? If you had a lighter side of for the shoulders and you're like, I'm not really feeling this. Let's pick up a heavier set of dumbbells. Good right here. Now, we're gonna flip our palms and do a regular bicep right here. So just flip it palms face to ceiling and then slow and control on the way down. Lift and slow and controlled. Now we're going to switch up that beat and we're going to go up for three down for one. Let's go for 321 down for one of three. Slow to one. Squeeze your core last 321. Now we go up for one down for three to relax your shoulders up for one down for three, T your booty under. Last 13. Now give me five good reps. Let's go. Five four. Squeeze your core. Three nice work. One All you need to shake it out. Shake it out. We're going to two hammer curls to overhead presses. Let's go. It's one hammer to rack the weights di drive, 12 presses home safe. Facing in for those shoulders. One hammer curl to rack the weight di drive. All right back to those shoulders with a little bicep curl right there. You got it. Try not to swing those weights in that bicep curl di drive. It's a mini quarter squat. If you can even call it a quarter squat, you're literally bending and pressing fully shoulders. I feel it. Who feels that? Squeeze biceps shoulders. Squeeze your booty right there. Give me one more rep. You're going to drop those weights. Shake it out. 321, drop it. I'm going to show you the next move. You give me two back flies. You're going to squeeze one long lever, two from here. You're gonna stand up tall. It's a bicep, curl up to your chest and Arnold press overhead. Bring back down let's get that back. H forward. 321, let's go fly. One, squeeze, slow and controlled two. Now you stand, it's a bicep curl. The overhead press. Arnold press, switch your grip and bring it back down. Go to back flies. Use your back one, two bicep curl. Stand up tall flip, rotate, flip it back. Hello, shoulders again. Oh my goodness. Back arms, biceps, shoulders over head. Keep that quartet go hinge one. It's a long lever. Squeeze that back. Squeeze it. Squeeze it two. Now stand up tall bicep curl, rotate open, close. Give me one more. Just like that. Yes, you can squeeze. Oh, there's a lot happening right here. Squeeze the booty, rotate. Bring it back down. Now we're going to do a lateral raise, right arm goes up to the side, right, raise left, raise two in the center one and to keep it coming, you need to drop down. You come only to shoulder height. One, squeeze an arm orange underneath your armpit to now two in the center at the same time, lift your chest tall. Two were not h for on this one from the side right down to this. Lift your chest to open and close. Keep it coming. You should feel the top part of your shoulder. So the top head, there's three different parts of the shoulder. You're going to feel that very top edge right there. Squeeze on the way down. Come on right there. Let's go arms and shoulders, baby, breathe in, breathe out. Can we do one more rep just like this? I'm gonna let you put down those weights for a quick little shake out right after this because we're still not done. Give me two more in the center one. You get to shake it out to shake it out. Pay attention, you're gonna hinge for it. So this time you're hinging, you're doing two regular rows, 12, then you're going to flip your grip palms, face the front towards me. Pull it back for two reverse grip rows for the back in 321. Let's go less shoulder Now flip your grip palms, face me one and to pull those with back towards your hips, relax your shoulders away from your ears. Squeeze option one arm at a time. So you go right, you go left, you go right, you go left, right. If you're really picking up those heavy weights today, maybe you choose to slow it down, right. Maybe you choose to do one arm at a time. There's a lot of co firing up right here. Pull it back. Yes, you can. We flip your grip row two times two in the center to reverse. Let's go. Let's go. Oh my gosh. Who feels that back? We should be feeling it. Give me one more of that full set one to flip your grip. Last two and one you're going to say H for but this time, I'm gonna have you say your, your ST you're going to bring that right ow high. You can ditch that other dumb bell if you want. And we're going to kick it back on the right side. Let's go try to kick back. One, two. So from the side, my elbows staying high, you're hinged forward, lean forward and just kick it back. Right arm, keep the shoulders squared. You got it for three chill and one switch, opposite arm pulls up high. Let's go hinge for your opposite hand can be out for counterbalance. It can be right on your thigh because guess what we're giving you just a little bit of a break from the back just slightly for the tricep. And then we're gonna do both arms. Three, give me two more two and one. Pick up both dumbbells, roll the shoulders back, pinch forward, lift the elbows high. You're gonna stay there now. Kick it back. Let's go. 10. Yes, you can. Nine, let's go. Eight. Keep the elbows lifted. Course is tight. You have six. Holy B ends. We feel at five. Come on four last three, triceps on fire. Last one. All right, I'm going to drop down to one dumb bell. You can have two dumbbells in your hands. You're going to squeeze them together if you have two. Otherwise 11 dumb bell goes overhead. It's overhead triceps. Shoulders are your secondary muscle group. We're going to go down for three. So 21 up for one down. Three, it's slow and control to one tuck your tailbone. You've got an athletic stance that lower body soft bend. If you need 1 ft forward, the other foot back down for three. Let's go 321. Now you go the opposite way down for one up for It's slow one elbows and tight down. One up for three. This one's hard. Two, one back down, down, up for three. Now down for two. Up for two. Let's go. It's down to up to if you need to make a face, make a face. Let's go. Singles. Give me eight. Yes, you can. Seven. Tuck your table under six. I was in tight. You got this. We've got one more move to the finish line. Three 20 my goodness. Triceps. Umpire one and for the finisher, option one dumbbell, I'm gonna show you right here. It's a little cardio with a little bit of shoulders to finish out our shoulders in our arms. We have Jack's right here. One dumbbell. You can go low impact or you can pick up two dumbbells and you jack it. I'm gonna go for one dumbbell. But if you have a little weights, grab two and 321, this is your finish shirt right here. Jack's with the press. If you're like holy bananas. No, thank you. Just do some jumping jacks. Get the heart up for your final 30 seconds. Of your workout. Holy arms. Holy shoulders. You've got this 15 down, 15 to go. Holy shoulders. Lots of reps. Low impact right here. Slow it down if you need or you keep your feet planted and you press for the finish here. Come on. 321 and rest. Nice work. Heels and toes out. Nice Yogi squat. Reach overhead. Relax your shoulders. All right. I hope that you felt every single one of those reps pull one arm across your chest. A lot of shoulders. So we started with the shoulder press, we ended with the jacks with the shoulder press and we did a whole lot in between. Take that same arm up and over tricep stretch. Breathe in, breathe out. So again, if you're looking for just an upper body mo upper body workout, that is a good one. Pull the other arm across your chest if you have any injuries, right? Maybe you're just like, hey, I wanna do an upper body. I can't do anything with my lower body. This is also good and you could do the whole thing seated if you want as well. So just know that there's always options for you in these 10 minute workouts. Pull that arm across your back, reach down, pull that tricep overhead, tuck your t one in there. Just a quick little cool down for that upper body. Reach those arms back behind you, class them together, lift your chest to the sky and pull your arms down towards the floor, opening up your chest, squeezing your shoulder blades together. Last thing right here, you're gonna unclasp your hands behind you round through your spine, pull your hands in front of you and just kind of pull those arms forward, reaching forward and that was your 10 minutes arms and shoulder workout. I hope you had an awesome time with that upper body workout if you need to cool it down. Grab a hold of our stretching mobilities on demanded. Otherwise we'll see you next time. Thanks.