10-Minute Standing Arms & Abs

Hey, hey, get healthy you TV. My name's Melissa and I'm here today with a 10 minute standing arms and abs workout. So no floor today, which is awesome. We're going to use a set of eights and I have so eights and 12s, you can use whatever you want. You can go heavier, you can go lighter, um, you choose, but we're going to do a 1 minute warm up, 8 minute workout.

And about a one minute cooldown. So it is gonna be quick in and out, but you can add these to other workouts, it'll be great. All right, you guys, let's get warmed up. Since we're using our upper body, let's warm it up. Roll those shoulders back.

And forward. So nice work, big shoulder rolls. We're gonna open up that chest. We're gonna go in and out with those arms, big hug and open, really opening up that chest, squeezing those shoulder blades. There's a lot we can get in in 10 minutes.

So we're gonna use our time today. Big open chest. Let's go here diagonal and here diagonal, here. Nice work. Good.

And one last one and release we're gonna actually come down, touch your toes. I wanna work out our lower back here. So we're just gonna go side to side on those hips, warming up that lower back. Slowly roll up, roll those shoulders back. We're gonna go side to side with that twist in the core.

And release. Nice job, you guys. We're gonna grab our eights or whatever weights work for you. We're gonna come stand center. Everything's tucked in nice and tight below.

Glutes are nice and tight. We're gonna go to an upright row first. So we're in the front of that shoulder, just up and down. And so we're keeping those shoulders locked into place, laps in place, elbows are coming up. Good.

Nice and easy. We'll go high reps on these ones, especially cause they're a little bit lighter. Good. So lots of reps. Nice work.

And now up and hold. We're gonna just hold here. Feel that tension in the shoulders; this work we're gonna go up, little pulses and hold. Down it, up again, so down and up. We're gonna burn this out high rep.

Really getting that good shoulder workout in. Other muscles are working as well. Your lats, upper back, even bis are working. Good. Up and hold.

Well, last time, up and hold, squeeze that lower body in so it's nice and tight and activated. Little pulses, nice work. And release; roll those shoulders back. Good. We're gonna keep the same weights.

We're here at 90 degrees. This isolated hold front. We're gonna open and close. Good. Opening that chest.

Feel that mid-back squeeze. Nice work. Good. Hold center, hold center right here. Little pulses.

So look in the lower part of that by. Good. Little pulses, little pulses. Nice job. Come on, push.

And hold, hold, hold, hold. Now we're gonna go up, half down, so up, half down. Up, half down. Good. Nice job.

Keep going. Big arm; we'll hold center again, isolated, hold, hold, hold, hold, little pulses. Hey, why not? We're working the heck out of these biceps. Keep going.

Push, push. And release. Nice job. Set those weights down. We're gonna grab the heavier weight, that 12-pound weight.

I'm going into those abs, just standing here with that weight out in front, a little bit of an isolated hold to work those arms. So you're out here, not in. You're here, right? Left knees. Good, just standing abs.

Lift that knee; keep that chest high. This is gonna burn out your arms too because you have it away from your body. The weight is not here, tucked in. It's out here. OK.

Shoulders and biceps are working, upper body, keep going, lifting those knees. But um let's work. Keep going, feeling those abs. 4 3 2 1. We're gonna make figure eights right here.

Nice work. When you come through those obliques, feel that like you're rowing. And a kayak or a canoe, you're coming through, pull, pull. It feels those obliques. Nice job.

Keep pushing, push, push. Push and pull, I say, like you're going through the water, use that resistance. Nice job, 8 7 6 5 4 3 2 1. really setting that weight down. We're actually gonna grab the other one, we'll pick them both up.

You want a little bit heavier on this one if you can. Legs or hip work part. You're here, we're gonna go single roll. We're actually— we're gonna start with our arms up, hold it here, isolated hold, drop down. Single drops, good.

Working that upper back, arms, your core is getting a nice little workout on this one. You'll feel that core fire up when that weight comes down and then pulls back up. So this one is really good. This is full upper body. Come on, push and core.

Nice work. Keep going, roll and roll, roll, squeeze them together now, hold, hold. 8 7 6 5 4 3 2 1. Release holding on to those weights, we're gonna push back—tricep push back, chest stays high, shoulders low, lats are locked in, just pressing those arms back, push, push. Nice job.

Hang on, hang on, back and hold, back and hold. 8 7 6 5 4 3 2 1, release, nice job. This one, we're gonna go standing ab and this one we are gonna move the weight up and down, slow and steady, so we'll lift the knee, but we're gonna lift that weight this time. We're on the top of that shoulder. Your chest is working.

It's firing up. Good. Lifting those knees as high as you can. Feel that center core. Good.

Just contracting them on that heavy weight, you can feel it. Keep going. 8, 7, 6, 5, 4, 3, 2, 1, release. We're going back to those figure eights. So we're here.

Good push and pull. Feel the resistance of that weight. Pull through those obliques. Feel it, push it. Come on.

Nice job, we're getting there. A few more minutes here and we are all done. Push and push. Arms should be getting pretty worn out. We've been using them the entire time through all of our drills, even our ab drills.

8, 7, 6, 5, 4, 3, 2, 1 release. We're gonna grab light weight again, so do two eights. We're gonna work those tops, those shoulders, her legs are gonna come narrow this time. Feet here together, a little baby squat, and we're gonna just go here. Slow and steady.

Tops of those shoulders, bis, tris, chest is working, upper back, mid back and core is still working. Come on, push. You can do a lot. A lot of different exercises that target a whole lot of upper body and core at the same time. Push.

Shoulders are starting to burn out. Come on, push. 8, 7, 6, 5, 4, 3, 2, 1 Release. Nice job setting those weights down, standing out. Our last drill.

Hands are here, their fingers are not laced, they're just right here, opposite arm, opposite leg. Just meeting in the middle. Good. And you don't have to bend over to reach, you can just stay center, high in the core, lifting that knee. Good.

Keep going. And the funny part with this one, with arms being up, because we worked our shoulders so much, they're still burning doing this. Keep going, 8. 7, 6, 5, 4, 3. 21, arms come out, a little burn out here, and then we're cooling down.

So you keep pushing, little circles, and reverse. Nice job and palms forward, chest. Amazing what you can feel without weights in your hands. And put those wrists back. We're almost done.

8, 7, 6, 5, 4, 3, 2, 1. Release. Nice work, you guys. We're gonna shake it out, shake those arms, roll those shoulders back. Oh, shake those arms.

We're gonna bring our arms together and forward, round out that back. Good. So you're just rounding that back, separating those shoulder blades, pull it apart, pull, pull, pull. Nice work. We're gonna bring one arm here.

Back foot comes behind you, and when we pull, we just pull through here, getting the backs of those arms, your core, lats. And open, other side, foot comes behind, and pull. This is one of my favorite ones. It's a big old stretch to lats. And core.

And here, and we are all done for the day. Thank you, guys. Have a wonderful day.