Hey guys in today’s video we are doing a back and arm workout at home with no equipment. If you wanna know the best diet and training program for you, then don’t forget to check out the quiz below.

(energetic music) Okay guys for this routine we’re doing 30 seconds on back-to-back per exercise. So for the first one arms up and we’re just gonna be pulling down. So what I want you to do with this movement is really squeeze your shoulder blades together.

So you just wanna bring it down and squeeze. Really feel like there’s a force there that you’re pushing down on. We really wanna be working on the back and shoulders here, so keep squeezing. (electronic dance music) Great work guys.

Next move is just push those arms forward. So again, I want you to use some force, have your palms flat facing forward and just push forward and back. When you’re coming back, again, really squeeze those shoulder blade together and push forward with some force.

(electronic dance music) Keep that navel sucked in guys, and remember to breathe. Great, now we’re just gonna be slapping those arms up. So I want your palms facing towards the ceiling, and you just wanna lift up, up, up.

Do not drop those arms, guys. (electronic dance music) Great work, guys. And now let’s switch over in a minute and slap down. So keep going, and down that’s it. Really slap down with some force here.

This is really gonna burn those arms out. (electronic dance music) Great work guys, and now you’re just gonna punch forward and up, so two forward, two up. You just wanna alternate between those arms.

Again, we wanna be using force. Keep that navel sucked in, and remember to breathe in and out. (electronic dance music) Up, up, out, out, that’s it guys. Keep going. Have fun with it, keep smiling.

(electronic dance music) Let’s go straight down into a plank, guys, and all I want you to do is bring those hands back and down. So you want your palms to be facing to the ceiling, switch it back, and then come back down to a plank position.

Keep that navel sucked in, you don’t want your bum too high or too low. You really wanna keep yourself grounded and your core engaged. (electronic dance music) Fantastic work. Switch arms, we’re just gonna be pushing them in front of ourselves now.

So lift the arm up and down. Up and down. (electronic dance music) (house music) Great work, guys. Come to all fours and all I want you to do is use one arm and pull it back like you’re rowing. That’s up, down, up, down.

That’s it, really use some force here. Really pull it back. Switch arms. (house music) Back to the first arm, two. Other side, two. Back to the same arm, and the other one. One, two. Great work guys, come all the way down to the floor, we’re gonna be doing supermans.

So all I want you to do is lift your bum up and down. Lift your shoulder blades up and you just gotta keep that core touching the floor. Make sure to exhale on every lift. That’s it guys, keep going you’re doing so well.

You’ve only got one more exercise left. Amazing and for the final one, you’re doing snow angels. So all I want you to do is do not touch the floor the entire time. Keep those legs up, and you’re just gonna open and close them and your arms are gonna come round and down.

So just imagine that you’re doing some snow angels. So keep going, keep breathing. And that’s it, guys. Well done completing your short, but intense, back and arm workout at home. So if you liked this video, then don’t forget to hit the subscribe button.

Just click on the button below. And if you wanna know the best diet and training program for you, then check out the quiz in the description box. Now I wanna turn over to you. Which one of these workouts did you prefer the most? Did you like the classic supermans? Or did you like the punches where we were alternating? Let me know in the comments below.

(electronic dance music) hey guys in today’s video we are doing a back and arm workout at home with no equipment if you want to know the best diet and training program for you then don’t forget to check out the quiz below [Music] ok guys for this routine we’re doing 30 seconds on a back-to-back exercise so the first one arms up and we’re just gonna be pulling down so what I want you to do with this movement is really squeeze your shoulder blades together so you just want to bring it down and squeeze really feel like there’s a full stair that you’re pushing it down on we really want to be working on the back and shoulders here so keep squeezing great work guys the next move is just push those arms forward so again I want you to use some force have your palms flat facing forward and just push forward and back when you’re coming back again really squeeze those shoulder blades together [Music] keep that navel sucked in guys and remember to breathe alright now we’re just gonna be slapping those arms up so with your palms facing towards to see and you just want to lift up up up do not drop those arms guys great work guys and now let’s switch over in a minute and slap it down so keep going and down that’s it really slap down with some force here this is pretty gonna burn those arms out [Music] [Music] [Applause] great work guy and is going to punch forward and up to – forward – up Buddha’s what alternate between those arms again we want to be using force keep that navel sucked in and remember to breathe in [Music] up up out out that’s it guys keep going have fun with it keep smiling [Music] let’s go straight down into a plank guys and all I want you to do is bring those hands back and down so you want your palm to be facing to the ceiling switch it back and then coming back down to a plank position keep that navel sucked in you don’t want your bomb too high or too low you really want to keep yourself grounded and your core engage [Music] fantastic works which aren’t we’re just going to be pushing them in front of ourselves now so lift the arm up and down [Music] it’s great work guys come to all fours and all I want you to do is use one arm and pull it back like you’re rowing that’s up down up down that’s it really is some force here really pull it back switch arms back to the first star to other side to back to the same oh and the other one in my eyes too great work guys come all the way down to the floor we’re going to be doing Superman’s so all I want you to do is lift your bum up and down lift your shoulder blades up I’m just gonna keep that core touching the floor make sure to exhale on every lift that’s it guys keep going to do so well you’ve only got one more exercise left [Music] amazing sorta finer one you’re doing snow angel sore all I want you to do is do not touch the floor the entire time keep those legs up and you’re just going to open and close them and your arms are going to come around and down just imagine that you’re doing some snow angels so keep going keep breathing [Music] and that’s it guys a world of completing your short but intense back and armor workout at home so if you like this video then don’t forget to hit the subscribe button just click on the button below and if you want to know the best diet and training program before you then check out the quiz in the description box now I want to turn it over to you which one of these workouts did you prefer the most did you like the classic Superman’s or did you like the punches where we were alternating let me know in the comments below [Music]

Source : Youtube

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