10-Minute Back & Chest Workout

Hey, get healthy UTV squad. My name is Tara and I'm here with you for a 10 minute workout working our chest and our back. So this is an upper body workout. 10 minutes, it's gonna fly by. So this is a tack-on workout if you will.

So hopefully you're a little warmed up. If not, we're gonna do a quick little warm up. We've got 4 blocks of work. Each block has 2 exercises. We're gonna work for 1 minute straight, 30 seconds of rest, and then we're gonna repeat that block and then we're done and you will be so excited to hear there's only one block with pushups and then there's no push ups the rest of the class, OK?

So we got chest, we're working back. I've got a medium to heavy set of weights here. I've got a mat because we are gonna be laying on the floor, um, and let's get started. All right? Take a big deep breath in, exhale just to center ourselves up and get ourselves ready.

One more. All right, let's pedal those arms back, open up that chest. Nice work. Reverse, swim it forward. a nice soft bend in the knees.

All right, we're gonna take our hands to our thighs. Cat cow, round out through that spine, roll those shoulders back and down and do it again. Round out through that spine, roll those shoulders back and down and do it again. One more. Roll through that spine.

Oh, that feels so good. Nice work. Clasp those hands at the top side, body stretch to the right. Switch to the left. Find it up.

Let's do the other side again. Oh, it should feel good through those lats. We're gonna use those back extensor muscles. We're gonna use our lats. Oh, it's gonna feel so good.

All right, let's just rotate through that trunk, that spine ready to work, and then we're gonna get down to the floor for some pushups. You've got 3, 2, 1. All right, so your option knees or toes. I'm gonna try to stay on my toes the whole time. You are gonna need your weights near you, because we eventually are going to do, um, renegade rows.

So our first exercise is gonna be a blast off push up. So we're gonna start in that nice plank position, so I'm gonna go to the side, actually so you can see me. You're gonna send your hips back, you're gonna come forward, push up. Send your hips back, come forward to that nice plank, push up. Option is knees the whole time.

And then we're gonna roll right into that next exercise, which is gonna be a push up and then we're gonna row right, renegade row right and left, OK? So push up, row right and left, OK. Those are our first two exercises. 1 minute on the clock. I'm gonna start my timer so we stay true to ourselves.

Get ready to push up, blast off. Here we go. Send your hips back. Send them forward. Push up.

Send your hips back. Push up. Nice work, you guys. Option to have your weights underneath your wrists. You could also have your hands on the floor, whichever feels comfortable for you.

You've got about 12 seconds left right here. Come on. Yes, you can. Keep going. Keep pushing 3, 2, 1.

Now we got the push up row, right and left. Now we're adding the back into this, working our chest. And now adding back, keep those hips stable. I know one minute of push ups is gonna get real fun and spicy. Come on.

Come on, roll those weights to your hips. 7 seconds. Let's go, let's go. 3. 2 and 1, sit it back.

You've got 30 seconds. Shake out those arms, shake out those wrists. I gotta fix my, um, mic pack here. We're gonna go back to that blast off push up again and then we're gonna go add the push up with the row, then we never see this again, OK? You've got 12 seconds.

Get those arms ready to work, work in that chest, those pull muscles, and the push. Here we go, 3, 2, 1. Send those hips back. Come forward. This is an upper body day.

Nice workout to tack on. Maybe after some lower body work, maybe a run or a walk. Come on. You got this. Second time through, you should feel a little bit more fatigue sooner than you did the first round.

3, 2. One push-up with the renegade row. Here we go. Push up, row right, row left. Stay on those toes if you can.

If you've dropped to your knees, that's OK. Come on. Squeeze that core, squeeze those quads, come on. Use that back, pull that weight to your hip. Use your mid back.

Come on, come on. Uh, 5, 4, 3. 2 and 1. Awesome, awesome work, shake it out. Block number 2, here we go.

So we're going to the ground. We're gonna lay on our back. It's a chest press, then we're gonna have an overhead pull with the chest fly. So I'm gonna start with heavier weights for the chest press, move to my pinks for the fly. All right, here we go.

In 3. 2, 1. We're gonna go narrow to start, then flip your palms, face them out, and we're gonna go wide. Flip the palms together, narrow chest press, flip them wide. Here we go.

Nice work. I'm keeping my glutes on the floor. Option if you really want to add some more in, lift those glutes off the floor. We got 30 seconds right here. Nice work.

Then we're gonna add overhead pulls in 3, and 2, in 1. I'm gonna switch out for my overhead pulls. So feet stay on the floor, working our back. Bring them up, chest fly, overhead pull, bring it to heart center. Open up that beach ball and squeeze that beach ball using your back.

Then your chest. Come on, nice work. Yes, you can. Give me two more. And rest.

We're going back to those chest presses and that chest. Then we just do the narrow and the wide. Then we add on the chest fly, OK? We ready to rock and roll? Yes, yes.

I'm gonna go heavier for the chest press. Because I can. You do you. In 32, narrow to start, narrow chest press, flip those palms, wide chest press, narrow, so it comes straight down to your chest. Open up, more like a goalpost.

Nice work. Secure that back to the floor. Don't let it pop off the ground. Engage that tummy. You got this, ten seconds.

We flipped the overhead pulls. Hello. How is that chest and your back feeling? Thirty-two, and one. I'm going a little bit lighter.

Overhead pulls, chest fly overhead pull. Chest fly. So one minute straight of work with 30 seconds of rest in between. We say goodbye to block two here. After this 30 seconds, we get to stand up.

Come on. Oh, it should be challenging. I hope you're going heavy. Thirty-two, and one. All right, let's stand it up.

Take that mat, put it aside. We've got a front cross, front raise with rainbow curl. And I'm gonna go with my pinks, all disorganized over here. So how this next block works, you're gonna cross the right arm to left shoulder, left arm to right shoulder, bicep curl. And lower, OK?

Thirty seconds there, then we're gonna take one dumbbell, think hip hinge, hinge, raise, working that back, stand it up, hip hinge, raise, stand it up, OK? One minute of straight work. Here we go in three, in two, in one, right arm, left Shoulder, left arm, right shoulder, add a little bicep curl in there, Nice work, team. Crossbody using that chest. Here we go.

Nice work, slow and steady. You control those weights; those weights don't control you. Awesome work. You got 9 seconds left and we get rid of one dumbbell. Nice work, nice work.

Come on. 3 2 1 1 dumbbell. I'm going to this, I'm gonna show you from the side. It's a hinge, raise, use those back extensors, stand it back up. So you hinge, you lift.

You stand it back up, keep that head, neck, shoulders, everything in alignment. Nice fly back. Way to go, team. It's more about the back than it is the hinge, but I definitely want soft knees. Keep going.

4 3 2 1. All right, let's finish up this block one more time. Pick up that other weight. We got two. We crossed the shoulder to shoulder, then the rainbow curl and three.

In two, relax those shoulders. In one, let's go. Crossbody, crossbody, curl, way to go. Oh, anyone else feeling those shoulders, those biceps, that back, that chest? I know it says chest and back, but my whole upper body is working.

I don't know about you guys. Come on, come on. You got this. Yes, you can. One more set right here.

Nice work. Drop that one weight. Hip hinge, raise 3 2 1, hinge, lift, stand it up. Core is nice and tight, lift, stand it up, use that back. Come on.

You got this. We got one strong finisher at the very end because why not? Right, why not hinge, lift. You've got 10 seconds. Come on, come on.

Push through. 3 2 and one, you got one. Finisher. Here's where we hit block 4. Find your mat.

You're gonna lay on the floor. You got Superwoman, Superman, whatever you guys wanna call this. We're going to be on our tummies. We're gonna have our hands above our head. We lift, we pull, we reach, we release.

We got this for 30 seconds and we're out, okay? Here we go. 3, 2, 1, lift, we pull, we reach, we release. We lift, we pull, we reach, we release. Come on, lift, pull, option to keep your feet on the floor, or you lift them off the ground.

Come on, lift. Yes, you can. 12, 11, 10, 9, 8, 7, 6, on my back, 4, 3, 2, 1. Find that nice child's pose, sit back. Oh, that stretch feels so good.

Awesome, awesome work today, team. So proud of you. That was our 10-minute chest and back workout. You kicked some butt. Thanks for joining us.

We'll see you again next time.