10-Minute Chest and Shoulder Workout 2

Hi, I'm Lindsay Bomgren, Get Healthy U TV trainer, here with a 10 minute shoulder and chest strength workout, number two. You can do this using just a set of dumbbells. I also have a stability ball. You could always just go straight to the ground. I'm gonna show you the options for the moves. We're gonna hit just those shoulders and that chest. In 10 minutes you are gonna fatigue those two muscle groups, I promise. So let's get started with a brief warm-up. We're gonna start by just reaching up nice and tall. Right reach up left up and over. Open it up, a little side body stretch, back to center, switch it out other side. Open it up. Nice. Now drop those arms and just flap your wings for me. Now you're gonna reach up overhead again. And this time you're gonna alternate those sweeps to the back. Open up the chest, open up the shoulders. Start to get some motion in those joints. Right? You got four, three, two, and one, to the front. Reverse those big sweeps, swim it forward, warm up those shoulders, shoulders, shoulders. I got a couple sets of dumbbells with me cause I'm gonna fatigue my shoulders and have to drop down most likely. You can always do the same. You got three, two, one. Go ahead, flap those wings again. We're gonna go to a little step touch with cross body reach. So start by step touch. Step touch right here. Now give me those big sweeps. Big sweeps, arms go across the body. Do you feel good about that? You can always take 'em up overhead, reach a little higher, higher. There you go. That heart rate starts to rise. Nice. You got eight seven, six, five, four, three, two and one. Let's get started with shoulders and chest. We're gonna alternate shoulders, chest, shoulders, chest. You got two moves back to back. I'm grabbing my heavy dumbbells to start. I got 10 pounds. You could always go heavier starting with an Arnold press. So my palms face in soft bend in my knees, belly is tight. Now I bring it out and up, rotate in and down. So we are hitting all heads of our shoulder right here in and down. Inhale down, exhale push up overhead, inhale down, exhale, push. So palms go to my face. Palms, go straight towards you. Nice work. You're getting that full extension at the top. Locking out those elbows. Push up. Keep that butt tight. Keep that core tight. Yes, we are focusing on strength and upper body. So you've got to embrace the butt and the core. to protect that low back anytime you push overhead, you got three more. Come on. That's three. You got it. Woo, feel those shoulders. Two, one more, one more right here. Come on up. Now, bring them down front rack 'em palms face and push press. We're gonna burn it out. Dip drive, dip drive. Holy bananas. I feel those shoulders. Yes you can, dip drive. Come on. You got 10, lets go nine, eight. Yes you can, seven. Stay with me. Six, you're almost there. Five, four, three, two, and one nice work. Woo, those shoulders you should feel 'em. And we're on to chest. So I'm gonna grab my stability ball and we're going into a chest fly. You can do this lying on the ground or from a stability ball. I'm going stability ball because I got a baby on board and getting down to the ground isn't as easy. I'm gonna roll onto my back, my neck upper back on the ball. Otherwise you're on the ground. Glutes are listed and engaged. You can always lift them from the ground. It's a chest fly. So my weights go down to the sides soften up my elbows, up tall. The weights stay right about chest. Right, I'd like to say actually right in line with your nipples is a really good indicator. You open and you close. So inhale down. Exhale, squeeze those weights back together. Chest stays popped out, inhale down, exhale pull it back together, inhale down, open it slow and controlled exhale. Pull them back together. Really opening up those chest muscles. Bringing that stretch. The stability ball gives me a little bit more range of motion so I can open. Get that nice stretch from on the ground. You go to the point where the back of my arms would tap the ground, pull it back together. You got three more. Are you ready? Come on. Open and close. You got three, open and closed, two, last one, last one. Open and close. Now we add a combo move. So it's a narrow press. My palms stay facing in. Dropped down to my chest. Push up, open, close narrow chest press with that chest fly. Open, close. I'm feeling that chest holy bananas, down, up, open, close. You got it. Down, up, open, close. Nice work. Come on down, up, open, woo I feel this. You got two more, two more down, up, open. Last one right here. Yes, you can down, up, open, close. Nice work. Now the goal is that that muscle group that chest fatigues after that. So if you didn't feel that, make sure next time you grab heavier dumbbells. Place my stability ball back here. And I'm gonna grab some lighter dumbbells, eight pounds. Cause we're getting back on the shoulders, okay? This time it's a front raise with a lateral raise. It looks like this front raise lateral raise. Okay, so to the front, right up to shoulder height to this side again, soft bend in my knees core stays tight. Lift up, control it down to this side. Control it down. Woo, you weren't feeling those shoulders, you are right now. This move right here is a little bit more challenging than pressing overhead. Always a good option to grab some lighter weights grab some water bottles or soup cans if you need to and dig in, come on. Yes you can up, to the side. Let's go. So when you make these faces, you're like, oh I got to grin it out. Come on. Yes I can. To the side one more each way, one more each way, to the front. Yes you can. To the side, take it down. Now you're gonna bend those elbows. So it's an L fly. So I come up to an L goalpost down, down. Holy bananas. Up, up, down, down, up up. You got two more of these full ones. The last one right here, up up. Now we're gonna burn out those L flies. Give me five, come on four, finish it. Yes, you can. Three, two and one. Whew, those eight pounds are down. I'm picking up my 10 pounds again and my stability ball back on chest right here, back on chest. I'm gonna find my stability ball. You can always do this from the ground. I got my 10 pound dumbbells rolling onto my back right here. Neck and shoulders are on the back or on the ground. We're going into a good old chest press. My palms are facing away from me. My elbows drop to the side. Weights come to my nipple area again, press up. Inhale down. Exhale, press. Inhale down. Exhale, press. Same thing If I'm on the ground the back of my arms will tap the ground. If I'm on the stability ball like am right here. I get a little bit more range of motion down, press. Nice work all the way down all the way up. You got this, down and up. Nice, right here. You got four. Come on three and two and last one. Now from here I come all the way down to that position and I alternate presses punch and punch alternating, keeping constant tension on that arm that is held halfway. Up, halfway up. You're burning it out. You got eight. Yes, seven, nice work. Six, stay with me. Final five. Come on four. Feel that chest, three fatiguing, two and one. Sit it up again. Awesome job you guys. Nice work. My chest is on fire and I have one final finisher for you. I'm gonna grab my mat. I'm gonna roll up my mat here. If you're on carpet. You know, you just take this down to the ground. I'm gonna double up my mat or actually even triple it up here because I'm just going to use this for my knees. I'm gonna be doing pushups from my knees, yes, you weren't gonna get chest and shoulders without some pushups, okay? This is your finisher. You have 10 pushups from your knees or from your toes followed by 10 kneeling shoulder press, and you are done with this 10 minute workout. Are you ready? 10 pushups. I'm doing them on my dumbbells. You can do it knees or toes. In three, two, let's go. Down, that's one. Come on, two, lead with your chest. Three, use your breath. Four, whew, five pushups are so much harder after you've done chest, that's six. Come on, finish it. Seven, eight, come on. Nine and 10. Woo, all right. Straight to the knees. I'm kneeling right here. Alternating shoulder presses, front rack 'em right here. It's right and left. You got 10. Let's go. 10, nine finish it. Eight, you're almost there. Seven finish six, five, four, three, two, one. That is one way to finish a workout, chest and shoulders. Bring it back up to a standing position. Set your mat off to the side. Flap those wings. Holy bananas. I hope you felt that burn as much as I did in 10 minutes, chest and shoulders. They are, they are sore. And if they're not, you need to pick up heavier dumbbells okay? So let's go back to where we warmed up. Big inhale, reach up right wrist grabs left up and overside body stretch to that right back to center, up and over side body stretch other direction back to center. Flap those wings again. Ooh, yes. Keep that right arm across the chest. Drop the shoulder. Roll out the wrist. Nice work. Awesome job. Come back. Do this 10 minute workout again. It is a solid way to focus on specific muscle groups in that upper body, like your chest and shoulders. And we have other specific muscle groups for back, biceps, triceps, all here as well. Free 10 minute workouts. Come back and do it again. Flap those wings one final time for me. Nice work. High-fives at home. Awesome job. Thanks for joining me and have a great day.