10-Minute Back, Bicep, and Tricep Workout 1

Hi, I'm Shelley Hawkins. One of your GHUTV trainers. And I'm here today with a 10-minute back, bicep and tricep workout. I have two sets of weights. I'm gonna go heavy because that's what I feel like doing today strength, all right?

You can obviously tailor it down if you need to, all right? No problem there at all. We'll have 30 seconds of work and I'm going to give you a rest, all right? Cause I know we need it, I needed as well. So, with that being said we gonna go through four different exercises.

And we gonna see how we progress and if we have enough time, we'll do it twice, all right? Let's get started team with a warmup and then we'll go straight into our back. All right. Let's take a big breath in, reach it up open up that rib cage and exhale. One more for me please, bring it in and exhale.

Let's take a hands down to our quads. I want you to curl calf stretch. So the curl calf is a rounding out of that lower back and then you push the navel down between those inner thighs. Two more times for me. Pull, inhale, draw that navel in and then push down.

One more for me please team. Pull it up and bring it down, nicely done. Let's open up the chest, squeeze the shoulder blades together. We gonna bring the right arm across gently stretching out that tricep just to warm it up just to let it know that we're coming for it today, all right? And gently pull across with the other arm.

All right. Now I've got my timer. I'm gonna set it 30 seconds, all right? And then we're going to get through those four different body parts or that from muscle groups, all right? So let me start that timer pick up your heavy set of weights your light set of weights whichever ones you're wanting to do.

We have brought an underhand rows. So your hinge forward palms are facing me, all right? You're slowly pulling back I don't want that scapula retracted pull back. You got a nice hinge. You got an extension in your tailbone.

I'm gonna turn sideways cause I need you to see that extension. I'm not rounding out. I've got a nice long spine all right? Keep it coming. In five we're gonna switch it up.

You're gonna give me row, double arm row, you ready? Let's go pull it up, pull it up hesitate at the top and release. Now I want those two elbows looking like shock burns, it's all right? Squeeze the back together. Keep it nice and strong.

Keep it nice and strong. You got 15 seconds team, keep it coming. Nice strong upper body move. Your back as one of the largest muscle groups. You need to use it, all right?

In eight seconds, we're gonna have a slight rest and then we're coming into biceps. Yes, in two, one, rest it out. Have some water if you need. We're gonna give it a 15 second break and then we're gonna come straight into biceps. So, biceps.

We're gonna use the curl and hammer curl. Hammer curl your palms are facing each other. Bicep curl your palms face me or the camera or your TV. All right, are you ready? Start with a curl slowly up and slowly down.

Now I want you to think about this concentric eccentric move, all right? The push and the pull both are as important as the other. So I need you to take it slow big muscle, small muscle, but big group, all right? So keep it coming slowly up and down, breathe in and exhale. Breathe in and try not to swing those weights.

Keep them nice and stable. Keep your core ignited. And here we go. Hammer curl, palms facing each other. Same thing, slow and controlled yeah.

I want you to show me those muscles, come on. It's biceps, everybody loves to work, so let's do it. You get to show them off it's summer, wherever you are, I hope it's summer. Let's go team, slow and controlled, up and exhale and up and exhale, one more for me please team, nicely done, all right? If you need to switch weights, do so.

Now we're working into our triceps. Smaller muscle group may not be as strong as that back or those biceps, but you have options, maybe start heavy and then switch it down to light, all right? Are you ready? We're coming with a, starting with a tricep kickback. I'm gonna turn sideways for you, your hands just at your chest level.

We're gonna kickback and bring them in. Slow and controlled, slow and controlled. And I want you to hesitate at the top. Hold in there just for a little second and then gently release. Remember there's no swing here, all right?

Slowly does it. The elbows are parallel to each other. You've got a slight pinch so that you're using those triceps and not those shoulders. And out to come next 30 seconds. You've got your kickbacks and your push backs your hands slightly, keep those weights at the gluteus and no falling at the hip flexes.

Let's go, up and down. Now think about this slow and controlled once again. So not throwing those weights and guiding them up and down. This is also fabulous for those little pieces of skin that's fault at the bore struck. Keep it coming, three, two, one, nicely done.

You have 20 seconds of rest. And then we're gonna go into a row, a hammer curl and then you gonna try the weights overhead for a dip and bring it down. So this is a back, bicep, tricep workout, all right? The whole SheBang, are you ready? Hinge forward for me and let's go.

So you got a row, bring it down. Hammer curl, bring it up, tricep and bring it down. Pull, pull and hammer curl. Drive, tricep dip and bring it down. Release, row and hammer curl, drive, tricep and bring it down.

Nice and controlled, go back, give me those biceps, drive it up tricep and bring it down. Keep it coming, strong, lean muscle, hammer, up, dip, up and back, hinge forward. Low, stand it up with that bicep curl up, drive it up, dip and down. Keep it coming, you got one more please. One more team, up, drive, tricep and bring it down.

Nicely done, now take a rest, have some water we coming straight back into our second round, all right? Now remember if you did not fatigue in that round maybe you want to pick up something little heavier. Ready? The worst thing that can happen is that you can get fatigued and have to put them down and start with a load lighter weight. That is no shame, all right?

I would do that. Let's get it going team. I'm gonna start my timer and we're gonna get straight into it. And we start with our underhand rows, all right? Let's go be dip with the part, slowly up and release.

Bring it in hesitated at the top, and release. And up, you got 30 seconds here and then we switch it into a row where your hands are parallel to each other. To the weight stuff, let's go. Let's go team. Feel that strength in the back.

Squeeze a scapula together. One more for me, nicely done. Now we're going into the row. Palms parallel, let's go one of the hesitates at the top. Pull your navel into your spine keep in mind strong core.

You don't wanna get to the end of the workout and sit but I want my core to be strengthened. This is how you do it. Keep it ignited throughout the full 10 minutes. Keep it coming, roll it up and down and squeeze and down, you got two more. Come on, you can do it, one more, nicely done.

Take a rest, bicep curl, hammer curl, all right? Working those two heads up the bicep. Bicep curl your palms face me, hammer curl the palms facing each other, all right. Set up a very strong base. We're talk about a nice strong core.

So fits parallel inside soft, let's go. Slowly up and slowly down. And up, and I want a full range of motion, all right? A lot of the time you will see people working out with their biceps and they can't stop. I want a full range of motion.

You wanna really connect with that bicep, all right? You wanna work it and you wanna work it as efficiently as possible. Let's go. Keep it coming, keep it coming and slow elbows off your rib cage can you give me one more? And then we moved to hammer curls.

Yes we do. Let's go team. Slowly up, is not about speed It's not about speeds especially if you're working with heavier weights, all right? Take your time, Let's go. And up and exhale.

Bring it in and exhale. Working lengthy in those muscles. Keep it coming, up and down, one more for me please, just one. Nicely done, all right. We move into the triceps kickbacks, all right?

Go elbows back, once again we talk I talk about the shock fan, all right? It's here, they're parallel to each other and I want you to hinge forward slightly You can ignite from the waist hinge forward and press back with a hold let's go team. Hold it, bring it in, hold. So hesitate at the top. Really lengthen that muscle.

Break it down here, come on, push and pull. Now you'll see I'm staggering my feet as well. It just gives me more of a solid base personally. You're more than welcome. Be parallel to each other, all right?

Keep it coming, push and pull in six seconds, you have got that pushback and then we're gonna move straight into it. Are you ready? Let's go behind the gluteus. Push back, hesitate, hold. Push back, hesitate, hold.

Now, as you get tired, you gonna start to round up the shoulders, I know I do. So make sure that the shoulders are square and you are keeping a nice long torso. Let's go team, come on, up and down, squeeze oh yes, I feel those back muscles, they is real dips let's go team, push and pull, push and pull one more for me, push and pull, nicely done. You gotta rest and we going into our row, hinge forward, hammer curl, tricep dip. Yes, this is it.

All right. Parallel to each other your feet, your hinge forward, all right? You're working your back, you need to hinge for me. Let's go row down, stand it up with a hammer curl drive it up, tricep dip drive it up slowly down. Hinge forward, row and hammer curl, up, tricep.

Keep the elbows parallel to each other. Pull back and tricep into that dip, pull and slowly lower it down. That lowering down you using the back, all right? I want you to use those big back muscles. Let's go team.

Now keep turning sideways so you can see. I want that form to be nice and strong. Keep coming, up, dip and slowly down and roll that up for me and hammer curl drive, dip and down. One more roll it for me. Hammer curl, drive, dip and bring it down, nicely done, well done.

All right team. Let's stretch it out, all right. Let's take that right arm gently across the chest, stretching out the tricep. Great strength workout, all right. Remember, your option is to go heavier.

I went, what did I do today? I did 12. And of course you can go 15, you can go 20. I want you to fatigue. You can slow it down even slower than I went.

Let's switch hands or switch arms, pull that tricep across gently, never bounce it and hold it there. Nicely done team. Open up that chest for me, squeeze the shoulder blades together and hold. Nicely done. Hands on show causes these can't cause stretch.

Just two, one more time. Round it out and flatten which I never done. One more, round it out and flatten that back. Let's bring our feet together. Big breath in for me, open up that rib cage and exhale.

And that my friends is your back, bicep and tricep 10-minutes workout. Have a great day.