GOLD Standing Upper Body Strength 1

Hello, get Healthy UTV. My name is Shannon, and I'm bringing you standing upper-body strength today. And I have my lovely assistant, Tara, with me. Thank you. I'm so excited to get ripped today.

Well, that's what we do. That's what we do here. 30 minutes. We've got an assortment of weights. Tara's got an assortment.

I've got an assortment. So we're lifting heavy for most of these exercises, and then we'll have a little bit Lighter. Maybe for some of them, but the goal is most. These exercises we're doing are not about doing a lot of reps. We're trying to do a few fewer reps, heavier weights.

Controlled movements in different ways with grip and angles and all that to really get Ripped. Like, OK, so 30 minutes is it. Only standing. There are no squats. There's no twisting, nothing like that; all standing on our feet.

No push-ups, either. No push-ups, nothing like that. All right, so grab your weights. That's all you'll need; it's an assortment. That's it.

Let's warm it up. All right. All right, here we go. Deep breath in for me. Exhale, deep breath.

Exhale again, deep breath. Exhale out. Now bring your arms up into a V shape. Go ahead and retract, protract your shoulder blades here. Now, come forward.

Good. Open up your chest, and then come forward so you're protracting and retracting through your Scapula, through your shoulder basket again. Great. It's gonna happen. Good, I want you to hinge forward now, so your chest is parallel.

Bring your arms straight out to the sides. Same thing, coming back forward, protracting and retracting again, But we're moving against gravity here. Chest is parallel to the floor, palms straight, ahead; arms straight out to the sides. If anything, your arms are pushing forward, slightly when they raise out. Got it.

One more. Fantastic. Bring it up. I'm gonna have you circle your arms. Alternating them, bringing them back.

Good, now swimming forward for me. There it is. Excellent. I'm gonna have you. Reach straight up toward the ceiling, then straight down toward the floor.

But we're gonna keep going like that, up and down. So I'm just opening up your spine, too, as well. Feels good, yes. Got it. Got lots of grip today because we're using Dumbbells the whole time.

Do more. One more. Excellent. Bring it up here. We're gonna rotate here through your core.

You can turn your feces right with you. Now reach that arm crossed as you go, every time you turn. I'll put it up toward the corner, up to the corner. You got it. 4 more, 3, 2.

I'm gonna have you kick your heels up right towards your buns. Right there. Get everything moving, right? Yeah, I mean we're gonna be standing in that nice athletic stance, exactly supporting our Upper body, right? Legs are supporting us the whole time.

That's right. Here, huh? Very good. 4 more, 3. 2, we're gonna keep going with those legs, but I want you to pull those arms right back, with It.

Open up your chest, squeeze your shoulder blades right toward your spine. You got it. You got 4. And 3. 21 more on each side.

Nice job. Shake it out, shake it out, shake it out. All right, I'm gonna have you cross your arms over each other like this. It's just gonna be moved through your wrist, and your forearm. So we're just getting our grip ready.

Your forearms and wrists are gonna be used quite a bit here, and then, of course, your Fingers. So, just loosen them up a bit. And then go ahead and release that. Open up your chest. Push those shoulder blades down, pushing your hands toward each other behind you, Hold it there.

And then right from here, go ahead and round it Out forward. Arms straight ahead, tuck your chin, Hold it there. 3, 2, and 1. Excellent. All right, we're gonna start out with a little bit lighter set.

OK? So we're gonna raise our dumbbells up here. Then we're gonna pull them back, and I'm gonna keep my elbows up or just slightly tilted down When I come back here, my shoulders stay up and out. Externally rotating slightly, then bringing them back down, so I'm up here with control Slightly turn those elbows down, so I'm opening up the front of my shoulder, back forward, and Down, OK? All with control.

Oh, always with, always with control, right? We're not gonna swing these bad boys. Not today. All right, raise them up, pull it back, Forward and down. So this is just up and back.

Yes, up back, my elbows dropped just slightly to open up the front of my Shoulder. Got it. More power. Oh, you. More power.

Right. No more power. You don’t need any more weights. These are heavy enough for those muscles. Got it.

That power. We're gonna grab 3 more reps. Power. One more. We're gonna move on to these lighter ones.

OK, excellent. We're gonna hinge all the way forward, and I'm Gonna have you keep your dumbbells so they're pressing up towards the ceiling now, just a Little bit higher than your back. Press them up. Up, up. Your chest is basically parallel to the floor.

Pull your traps away from your ears. They're gonna want to shrug. Keep pressing up. You got it. Press, press.

You got it. That's parallel to the floor. Your back is flat. Feeling that weight in your triceps, as well as the back of your shoulders. You got it: 5, 4, 3, 2, and 1.

Bring it back up. Nice. All right, still holding on to these light ones a little bit longer. OK, we're gonna raise them out. Bring them in, back out.

Down, OK. All right, now as we rise, this is a lever movement. So obviously, when we have a lever movement, we're bringing our traps up. All I want you to think about is raising out rather than lifting up. OK?

Try to make that mind-muscle connection. Lateral head of your shoulder, OK? Here we go out. In, back out, and down. Again, think about raising out.

Not up. It's a good one, Shannon. A lot of people tend to. Lift their shoulders. Yes, we right away start to shrug them up.

Right towards your ears, right? So, out. Really focus on that muscle you're working. And my arms are slightly in front as I raise them out. You got it again.

Yeah. Power. Shoulders. You weren't lying. You know what?

I don't lie. One more. I don't lie, Kara. No, you don't. Excellent.

All right, set those lighter ones down. Now we're gonna go into a little heavier. We're gonna do a leaning bicep curl. So I'm gonna stagger my feet like this. You can also keep them together.

But the goal is to lean back. So when I lean here, without compressing my Spine, when I lean here, I'm giving myself a bigger range of motion through the long head of My bicep. We're gonna come up slow, and we're gonna go Down slow. I'm gonna keep my wrist in a neutral position. So that I'm not working my forearm so much here.

Squeeze, and then down with control, relaxing your shoulders. OK? So I'm giving myself a bigger range of motion. More resistance, all right? So I'll start at the front, but then I will turn to the side.

You can have a foot in front, or you can be with your feet together. It's up to you. I just like to stagger myself. All right? Here we go.

Raise. And then down with control. As I raise, I’m stopping about 80% of the way Up where, at that peak bicep contraction, and then down. Yes. Squeeze and down.

So it's a little bit more challenging than if I were doing a regular bicep curl with my hands Right by my sides or in front of me. Because I've got a bigger range of motion. You got it. We are going again. We're squeezing.

Power, and you're controlling all the way down, Yep, 80% of the way up. Power. See if you can get one more round. If not, that's okay. I'd rather have you lifting heavy.

And we're gonna keep these heavy ones now. We're gonna reach forward. We're gonna go into a reverse fly. I'm gonna keep my dumbbells so my arms Fingertips face the wall behind me as I come out. I'm gonna come out more here, so almost straight out from my shoulders.

Slightly tilted back. It's not about bringing my elbows higher. It's about coming up with control. The entire time. All right, let's do it.

Squeeze. And down. Squeeze and down. So the slower you can move through this, The better. You got it.

I love it. Today, my abs feel tight. Pull that belly button in, hearing the sound of the riff dancing cars. The thing that a human being can do is to keep on standing and rise up like a flower underground From underground. Beautiful, awesome.

All right, let's do this again. What do you think? The same ones we did before? Yes, let's go up and back there. OK, what we very first started with, you have a little bit lighter for this, OK.

All right, now you know what you're doing. Maybe, yep, we do, and your body's a little warmer, too. Yeah, yeah, so it always feels better the second time, for sure it does. All right, we're bringing it up, pulling it back. My elbows drop slightly when I pull back, just so I'm exposing the front of my shoulder Better instead of closing it off.

And we're raising with control. You can see both of us are coming up Control and down. You got it. Relaxing those traps as much as you can. This is like two exercises in one, yeah.

Should be burning, yep. Can he look at you, wondering when this is over. I did not. Give me one more rep if you can. I, yes.

Hold on to those hinges all the way forward. Pull your traps down, away from your ears. Get those arms up just above your back. Here we go. Pressing up towards the ceiling.

Fingernails face the ceiling, or the sky is just outside. Oh, nice, feel that would be nice. You keep going. You should feel your triceps and the back of Your shoulders. Feeling them.

You got it. Keep going, 5432, and 1. Nice. Shake it out. We're gonna go into your lateral raise.

Then we're gonna bring it in, out, and back down, OK? Shake it out. So, again, my arms raise out slightly ahead. We have soft elbows the entire time. Here we go.

Raise it out. About raising out, not about raising up Underground, but out with your shoulder. Come on, keep breathing. You got it. This is again one of those that's 2 and 1.

Right? Yep. Again, why we've got lighter weights. It's amazing, though, how much you can still feel the burn, yeah, with those lighter dumbbells. We're going for 2 more reps.

One more. Woo, yeah, that's a lot. All right, yeah, yeah, we're going to your bicep curls, and then we're gonna go back to Your reverse slides, OK? So, leaning curl, and again, and if it bothers you to lean, Just stay forward. You can stay right here and do your regular Bicep curls.

It's totally fine, OK? All right, nice and controlled. Bring it up 80% of the way. Here we go up, squeeze, and then control it on the way down again. Relaxing those traps.

Squeeze, and you're lifting as heavy as you can. What's heavy for your body today? You got it. The 2nd time through feels a little different. Might be burning a little bit more.

Again. Don't hold your breath. That's right. Like, sometimes I do upper body, and I like to put right. One more, if you can, and if you can't, that's all right.

Remember we're lifting heavy, so reverse fly here. Your chest is parallel to the floor. Here we go out with control. It is slow and controlled, and again, remember my elbows are angled just slightly back, but More out to the sides, like you can see Tara doing there. And it's controlled the whole time.

We're not trying to crank them up. Lifting with the back of your shoulders. As well as your lats. You got it. I need 2 more.

One more. Yes, excellent. All right, we're gonna move on. OK? OK, we're moving on.

Now, new exercise, new exercise. Okay, that's what we're doing. We're gonna go head to head for our bicep curl. So we got one head and one head squeezing them. Here, OK?

This is a much more challenging curl. So, note that when you pick up your weights. From there, we'll go a little bit lighter for an Atlas press with both dumbbells. OK, which is why we will use a little bit lighter. OK.

For that. All right, so you got end to end here. Again, lots of grip, like I was saying, OK? Here we go. Squeeze, and then down with control.

And this time, they might not straighten all the way down because I'm having you squeeze the Ends together, and your arms are in front of your body. But trying to get them as straight as you can. Knees are soft in that athletic stance. Yes. You got it.

Tuck that pelvis under. Core is tight. You got it. Can you give me one more, maybe. And again, if you're getting to failure before I say one more, That is totally fine.

Don't worry about it. My goal is for you to lift heavier, OK? We're gonna go into an Atlas Press now. We're gonna squeeze two dumbbells together. I'm going a little bit lighter because I'm gonna go over and then press up the outside Hand, OK?

So we're gonna start it over here on our left. We're gonna press up and over. And then take that outside arm and press again. All right. Here we go, squeezing them, and then single.

Yeah, squeezing them and single. Squeeze. Single, you got it. Squeeze, single, hug again. Umm.

And up you got It. Are we feeling it? Oh, yeah. Okay, good. Doesn't take much for my shoulders.

Give me one more over here. And relax. Yes, good. We're gonna hold one dumbbell now, and we're gonna be doing tricep overhead extensions. If you need to hold 2 to make it heavy enough, then I want you to hold 2.

We're gonna do 21 reps, 3 sets of 7, in different ways. I will. Pause between each set of 7, so that if you Need to go down and wait, you can. Oh, OK. That's nice of you.

I know that's how I am, so nice. She's so kind. That's how I am, so kind. I know it. OK.

All right, so that means that’s your cue to go heavy. That’s—that was a friendly reminder. All right, we're bringing up your weights, Whether it's one or two to make it heavy enough, Relax your traps. We're gonna lower it all the way down. Bottom, OK?

Come up halfway, just so your forearms are Parallel to the ceiling. Here we go. Up, down, up, down, up, down, elbows are In, rib cage is stacked. Down, up, down, two more. Down, one more.

Down. Excellent. Now we're gonna go all the way to the top. Relax your traps again. We're gonna be coming halfway down, so just down to right where we just were, Leaning forearms parallel.

Here we go. Down, up, down, up; elbows are in, down, up, rib. Cage is stacked right over your pelvis. You got it. Give me two more.

One more. Beautiful. All right, now we go final. The last 7, we go all the way down and up as You can see I'm pausing between each 7 so that you can adjust. Here we go, all the way down, all the way up, down and up again.

Down up. It should be burning a lot down up. You got two more. Elbows are in. One more.

Beautiful. Yes, excellent job. Shake it out. Yeah, woo wee. We're gonna do all that again.

OK, because why not? Because we can, because we can. Yes, and why not get some water if you need to. Tara's leading by example. Sorry, what?

Tara's leading by example. That's why I get in her water. Always hydrate, guys. Always, always hydrate. All right, we're gonna go head to head curl again right here.

OK. You've already done it once. Maybe you can go heavier this time, even if that means fewer reps. Even if you can get 5 reps or 6 reps, that's a set in my book. OK?

All right, here we go; pick them up, head to Head. Let's do it. Oh. And down. Squeeze.

We're keeping our knees soft in that athletics dance. You got it nice and controlled the whole time. Yes, please, biceps. Fire. Can you give me a couple more?

Maybe? If not, that's all right. Beautiful. All right, wow, yep, we're gonna go to your Atlas Press, where we're squeezing two together And lighter dumbbells that are outside, lighter dumbbells, right? We use a bit lighter on this one, OK.

All right, we've got two. We're starting it over on that left side. Knees are soft, athletic stance. Here we go. Press it up and over, then outside.

Yes, up and over. Outside arm. You got it up and over. Outside arm, squeezing them together. Beautiful up-and-over outside arm.

Keep squeezing. You know it. Woo. And one more, back to the other side, one more. Oh, excellent, awesome!

Yep, I know a loss for words today. Woo wee. All right, we're going back to our triceps. Overhead into 21s again. So, remember I'll pause between each set of 7.

So if you want to go down, you can. Or, uh, or I was gonna say, or the other direction, but hopefully we're starting out as heavy as Possible. All right, we ready? Bring it up, rib cage stacked over your pelvis. Relax your shoulders.

Bring it all the way down, halfway up here. Up and down, up and down. It's halftime down. Stay right with us. Keep smiling.

You're having fun. Two more. Ignore that burn. Excellent. Bring it all the way up top.

All right, so now from this spot, we go halfway down and then back up to you. Elbows are in. Here we go. Down and up, down and up. You got it.

Keep breathing; don’t rush through it. You gotta enjoy it. One more. Keep it up top. All right, now we go all the way down and up.

Here it is. Let's go down and up. We got this. Yes, we do. Watch that rib cage.

Two more. One more. Beautiful. Oh, Yeah, yeah, I got spicy that, yeah, a little bit, a little bit, Right? Yeah, just, just, just a little, just a teensy Bit.

All right, we're gonna push and pull now, So we're gonna squeeze them together. OK, so we'll go back to a little bit lighter. Again, OK? We had a little bit of a break by holding just One for that moment, you know. I know, nice, and we're gonna push and pull like this.

And then we're gonna do some more biceps, OK? Because we can. Alright. Let's squeeze them right here. We're gonna keep our knees soft in that athletic stance.

Pushing up just above shoulder height, and then pulling back in. Squeeze them together the entire time. You gotta have two. Here we go. Gotta have two.

Well, otherwise, people hold just one. And I'm like, now you're not squeezing. Yeah, that is true. Then you don't hit the, you're, um, trying to fire up your chest a little bit. Yep.

Good. Yes. Push and pull, nice and controlled. I need two more if you can. One more.

Come on, boom, yes, excellent. Shake it out. All right, we're gonna do a twisting bicep curl. OK? So it's coming up in a hammer, and then you're Gonna give me a little twist right here.

So when we come up like that, You should literally, you can actually literally see you move from the long head of The bicep to the short head. You see that? Isn't that fun? Oh, look at that. Well, all of our arms don't look as beautiful as hers.

It'll look just like that at home. Watch yourself. Watch yourself, OK? Mhm. Same.

Same here. All right, so we're gonna keep our elbows in. Right next to the sides of our body, and they're gonna come up, and then twist. And then go back down. So you see, I'm not coming all the way up.

Shoulders. I'm coming up just probably a little higher. Than halfway, wouldn't you say? Yeah, yeah. All right, squeeze, elbows are in, and then we untwist them on the way down.

So I'm not trying to make it big and draw it out like this. I'm keeping it in, OK? Squeeze, flex those biceps. Boom, love it. Yes, again, it's amazing that slow and controlled.

I feel like oftentimes biceps people like to swing the dumbbells or use momentum, because we Could add lower body a lot with dumbbells or with bicep curls. It's nice to just isolate those biceps, for sure. Excellent. All right, set them down for me. OK.

OK, now we're gonna hit your biceps a little bit again right now. So we're gonna go lighter. We're gonna do a reverse grip front raise. I'm gonna keep a really soft elbow so that my biceps have to be halfway contracted, OK? So, when I come up here.

And I say, more bent than a normal raise here, which we've done before, Right? I'm sure a regular reverse trip. So if I come here bent, my bicep has to actually stay contracted to a point. OK? So I'm not gonna go super heavy.

This might be too light; we'll see. All right. We're gonna keep our knees soft, and they're gonna raise up here. You got it, Squeeze. Excellent.

Again, squeeze, keeping that elbow bent. You should feel the difference there, right? Yep. Definitely more bicep than shoulder when you're Doing a front raise, especially following what we just did. So we're almost supersetting your biceps a little bit.

Two more, we got it. One more. Beautiful. Yes, set them down. OK, we're gonna do these for you one more time.

OK? So we're gonna go back to your push and pull. OK. Now this is the last time through these. This is the last exercise of all.

So, see this time if you can go up in weight, And we'll, we can do fewer reps. As well, OK, so we're squeezing them together. Let's see if we can go heavier at home. You can do it. We can do it.

We're in a completely controlled environment. We are not moving. We're not doing anything else with good form. There's no reason we can't try. All right, here we go.

Push, pull them back in, squeeze and in, Squeezing them together. Our knees are soft. Pelvis is tucked, abs are tight. Oh, Mark, come on. One more boom, awesome.

Ah, yeah, right, yeah. Way to go. All right, feeling good. I know it. All right, biceps should be feeling a little They are right.

All right, now again, try to go heavier. This is your twisting curl. See if you can go heavier this set. Why not, right? Heavier.

I'll let you know if you're getting too ripped. OK. All right, elbows are in. We come up in that hammer, twist it just a little bit higher than halfway. There it is, yes.

Squeeze. You got it. Nice. Keep it tight. Keep that turn nice and tight.

Pause on that squeeze, yes. You got it. Come on. If you can get one or two more, great. If not, Even better.

That means you probably went up in weight. Yes, awesome. All right, we're going back to that reverse grip front raise. I'm gonna have you cross them over in front now, OK? So this is just gonna fire up my chest from that push and pull.

But now that we've got the hang of it, with that more of a bend, I'm gonna actually have you cross it. All right, so this is one of my favorite ways to do this exercise. So we come up, and we're actually gonna alternate which arm is on top and bottom, OK? OK, so we're here, and it doesn't matter which You do you, and then you switch to the other one. But again, we're keeping this controlled, we're relaxing our shoulders as much as we Possibly can, keeping that bend in your elbows.

Because no one's ever stressed, tense, or anything ever. Ever. We're always relaxed at all times. We're like Jell-O, right? Come on.

Squeeze. You got it. You're gonna feel the front of the top shoulder. One more each way, OK? Beautiful, excellent set, then down standing upper body strength, Baby.

Hey, hey, that was awesome, Shannon. Fantastic. Go ahead and bring your arms back behind you, if You can reach your hands together. Great! If not, Just pull them back that way.

You're gonna be relaxing the front of your shoulder here. Releasing them. It's gonna feel real tight, though, yeah. It's going to stretch for sure. In other words, yep, it's going to stretch for sure.

Good. Bring your arms in front. Go ahead and cross one arm over the other. Again, interlace your fingers and just move them. Your forearms and wrists.

From gripping the weights, because that's all this was, Was holding weights, and yes, we went back and forth with a little bit lighter, then Heavier, right, and then just one when we did the tricep, right? Good release, that. I'm gonna have you stretch out, bring your left arm up. Stretching through your tricep. We're gonna also tip to the side that's gonna Lengthen out that tricep stretch as well, and go into your lat.

So, lots of focus on our biceps, triceps, and shoulders. We hit a little bit of your back and a little bit of your chest. Release that arm. When we're doing the push-pull as well as your Reverse fly, go ahead and tip to the side if You want to feel that side stretch as well. Good.

Release that. Bring your arms up into that V, and then round it forward again like we did right at the Beginning in that warm-up, moving through your shoulder basket, Protracting and retracting. Yes. She won. One more.

Fabulous. Take a deep breath in and out, and exhale all the way out. And you are all done, my friends. Thanks, Tara, for joining me. Shannon, I appreciate it.

Standing upper-body strength, 30 minutes. Thanks so much, you guys. See you next time.