G'day everyone welcome back to another
exercise video what we're going to go
through today is a five-minute arm
routine that's right we're going to work
all the muscles in your arms and we're going
to get straight into it today because it's only
a 5-minute routine but it is going to
give you a great little workout okay
siting up nice and tall in your chair
shoulders back and down let's start with
our arms straight we're working the
muscles at the front of the arms so arms
straight what you're going to do is curl
up when you come to the top you squeeze
the muscles at the front of the arm and
then you slowly come back down let's go
for 10 following along with me
one
two
three
four
all the way up and down
five
six
seven
don't slouch
eight
nine - last one
and ten coming up slowly coming back
down let's face our palms in ways
towards each other we're going to do the
exact same thing coming up slowly coming
down let's go for 10
one
two - squeeze those muscles at the top of the movement
three
four
five
six
seven
eight
nine
and last one
ten
excellent work coming down
nice and slow okay now we're going to
squeeze the muscles at the back of the
arm for the next exercise we're going to
just keep our arm bent like this and
then we come down we straighten it we
squeeze the muscles at the back then we
come back up let's go for ten
one
two - squeeze the muscles at the back of the arm
three
four
five
six
seven
eight
nine
last one
ten - excellent work let's change
sides
the exact same thing let's go so when
your arm comes straight squeeze
the muscle at the back of the arm let's go
one
two
three
four
five
six
seven
eight
nine
and ten
excellent work okay now what we're going
to do is place our arm like this we want
our arms bent behind our head then we
come up straight squeeze the muscle at
the back of the arm
slowly come back down let's go for ten
one
two
three
four
five
six
seven
eight
nine
and ten
excellent work now if you can't do this
exercise just stick to the one before
let's go for another ten with the other
arm let's go
one
two
three
four
five
six
seven
eight
nine
and ten
excellent work bring that arm
down shaking them out let's take a deep breath in
and out
okay now what we're going to
do is keep our arms bent like this what
we're gonna do is curl our or bring our
hands over so our palms are facing the
floor then back up we're gonna do that
ten times let's go
one
two
three
four
five
six
seven
eight
nine and last one
ten
excellent work shaking out those
arms let's bring our arms out in front
what we're going to do now maintain that
upright posture keeping your core tight
what you're going to do is bring your
knuckles to the floor keeping your arms
straight and then up to the ceiling like
this and that's one repetition we're
going to go for ten so keep your
knuckles in the neutral position
let's come down
and up that's one
and down
and up that's two let's keep going
three
four
five - maintain that upright posture
six
seven - keep those arms up
eight
nine
and last one
ten - excellent work now if you did feel your
shoulders working quite a lot then you
can do it by your side getting those wrists
working okay let's take a deep breath in
and out
and let's get on to the last
exercise we're going to do the tricep
dips or the tricep extensions we push up
through the chair and we're not using
our legs for this exercise it's all arms
so let's go for ten hands on the armrests
pushing through the chair let's go for
10
one - following along me
two
three
four
five
five to go
six
seven
eight
nine
last one coming up
and slowly
coming back down
shaking out those arms
taking a deep
breath in
and out
and we're all done for today guys excellent work following along with that little workout now i
know you'll feel your arms working if
you do want to get an extra great
workout in go through that another time
or go through it two times I'll catch you
again for another workout I'll see you
then
