10-Minute Dumbbell Upper Body

Hey, hey Get Healthy U TV, welcome. Thank you so much for joining me today, my name is Patty Knudsen, and I'm here to bring you your 10 minute upper body workout. So what are you're gonna need today? We're gonna need a set of weights, so something a little bit heavier and then something a little bit lighter. Think for shoulders.

And then if you want a mat for pushups, that's a great idea as well. So we're just gonna start with just a nice deep breath in, we're just gonna start just a nice little warm up. Get our bodies moving and grooving. Awesome, two more, inhale reach, exhale one more, inhale reach, exhale, let's take nice flat back, drop all the way down, scoop out your belly and roll all the way up. Let's do that again, all the way down, roll all the way up.

Good, I've got pushups in your future. I have biceps, I have triceps, I have shoulders. We're gonna get it all done. All the way down, all the way up. Well, let's go ahead and just reach back right and left.

Nice stretch through your chest, warming up through your shoulders and let's go the other way, paddle it out. Beautiful. You got it. Here's four, here's three, here's two, last one. And just do little hug release, good.

Getting that body ready. We're gonna start with our pushups. We have four moves we're gonna do right in a row. We're gonna do five of each and we're just gonna start on the one side and then we'll move over to the left side. So we're gonna start on the right side, grab something a little bit heavier, just because I think you can.

Right hand goes to your weight, left hand goes to the floor, knees or toes for your pushups. Here we go, drop down. For five, four, all the way down, squeeze, all the way up. So it's a little offset push up. One more, all the way down, all the way up.

Now we're gonna hop or step, grab your weight. Nice flat back here. Five, four, three, little back row, two, one. And then we're gonna hang it, and you're gonna snatch it all the way up, and drop your booty, all the way up, good. Let's do three more, all the way up.

Two more, down, all the way up. One more, all the way down, and you're gonna hold it up right here. Bend your elbow, tricep, four, three, two, one. Good, so that's the four moves. We're gonna grab another weight here.

Two weights for our bicep curls, all the way up, all the way down. Full range of motion, you got it. Think nice loose grip with those weights, right? Put all your energy into your biceps. I love these 10 minute workouts, right?

You can add it onto a walk, you could add it onto a run. You can maybe string a few together and make your own 20 minute, 30 minute, 40 minute workout. Let's get it done friends, let's go four more, three more, two more, you're gonna set your right weight down, and we're gonna go right back down to those pushups. So set your right weight, left hand, here we go. Knees or toes down up five, four, squeeze your chest, three, two, last one hop or step forward, grab your weight with your left this time.

Flat back, five, four, three, two, one. Ready, you're gonna hang it, snatch it all the way up. Lower, all the way up, that's it. Here's three, here's four, one more. Hold it up there, bend your elbow.

Five, four, three, two, one, beautiful. Now we're gonna reach down, grab that heavyweight back, back to our bicep curls, here we go. This time we're gonna hammer. So you're gonna lead with your thumb, all the way up, all the way down. So just work the other head of the bicep.

Sometimes there's actually a method to our madness, right? All the way up, all the way down, good, four more. Then we're gonna repeat the whole thing again. Three, two, last one, good. So now you know where we're going.

We're gonna set that left weight down, right weight, right hand on your weight, left hand to the floor, little offset pushup, drop all the way down, squeeze your chest. Four, three, two, good. Hop or step your body up. Grab your weight, right hand, nice flat back. Five, four, three, two, one, ready?

Hang it, snatch it up. Drop it, reach it. Go ahead take your hips back, nice, beautiful, two more. One more. Hold it up there, abdominals are nice and tight, bend your elbow, five triceps, four, three, two, last one, good.

Okay, grab that weight back, here we go friends. So a little hammer curl, alternate this time. Squeeze, abdominals are tight, soften up your knees, shoulders relaxed, put all your energy right into your biceps. That's it, eight, seven, six, five, four, three, two, one, halfway down and hold it, and punch, punch, punch, punch. Good abs tight.

Push it, push it. Eight, seven, six, five, four, three, two, one. Beautiful, let's set your right weight down. Left weight, last time through here we go. Left hand on your weight, right hand to the floor.

Drop your chest all the way down. Five, four, three, two, awesome, hop or step your feet nice and wide. Grab your weight, nice flat back, here we go friends. Five, four, three, two, one, ready? Drop it, snatch it up, there's five, four, three, two.

Hold it up, hold it up, hold it up, hold it up. Abs tight, bend your elbow. Five, four, three, two, last one. All right, grab your weights last time for our biceps. Here we go, so up switch, rotate wide this time.

Curl, curl, curl, you got it, let's do this. Eight, seven, six, five, four, three, two, halfway hold and press, press, press, press, good. Push it, you have a nice athletic stance or you got that little staggered stance, whichever works best for you. That's it, four, three, two, one, great job you guys. All right, so done with that, over.

So we're gonna grab something a little bit lighter. Roll out your shoulders up and around. How do you feel? Let's pull your body all the way forward. Nice and long through your spine.

I'm gonna turn to the side, just so you can see. Nice long arms, rear fly, rear fly. Abdominals are tight, you have that forward flexion going. So your knees are soft, belly is tight. Here's four, we're gonna add on, three.

You knew that though, right? Two, last one, so here we go. We're gonna lift, reach, lower down slowly, lift, out, lower down slowly, let's go. Up, reach, lower down slowly. Lift, out, lower down slowly.

Good, let's do it again. Up, reach, lower down slowly. Up, out, lower down, last, last. Up, reach, lower down, lift, out, and lower down. Here we go, upright.

Upright, upright, for four. I'm gonna have you keep those lightweights, two. Hold it up, right here, abdominals tight. Kick it out and in, out and in, you got it. Strong, perfect.

Let's go for four, yes, you can. Three, two, last one. Last one, good, nice work you guys. Okay, let's go ahead, set your lighter weights down. We're gonna go back to something a little bit heavier.

We're gonna go into a reverse grip. So a little more back work. Pull your body forward, again, let me turn to the side so you can see. Nice flat back, my knees are soft, abdominals are tight, right? Palms to the sky this time.

So two rows back and then gimme a single, here's right, here's left. Ready, two rows back, two rows back. Single, right and left, two rows back. Two rows, single here's right, here's left. You got one more for me.

Two rows, single, here's right, here's left. Oh, you guys seriously, that is it. Rolling out your shoulders up and around. Let's reach you back right and left, how'd you do? All that upper body, all the goodness, right?

Let's go the other way, swim it out. If you need extra stretching time, please take it. Maybe go and find a 10 minute stretch, right? We've got a few of those on the site as well. Switch it up, beautiful.

Inhale, you're gonna reach the sky, reach behind your body, interlace your fingers. Let's open up your chest, beautiful. Yes, thank you so much for your time, your effort today. I'll see you next time, bye-bye.