[Music] what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is an upper body strength and muscle building workout this routine requires a bench box or step and then also a pair of dumbbells and the weight that you use will be completely dependent upon your fitness level you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s pump it up [Music] alright let’s get started by warming up our upper bodies and our shoulders specifically with a shoulder complex so with your shoulders back good posture elbows are in and elbows are at bent at a 90 degree angle let’s go ahead and raise those elbows up to our sides and now let’s pull those hands back reach straight up overhead and then reverse it hold down on the elbows bring the hands back and elbows down in to the side so we’re gonna repeat that same sequence making sure to breathe nice and controlled loosening up those shoulders or rotator cuffs as well as our scapula’s as we move through the sequence this is also a great one to help improve your posture you know if you’re somebody who sits at a desk a lot or spends a lot of time driving it’s a great one to just open up those shoulders and help you regain that posture just moving through this sequence we’re not counting any reps in today’s warm-up just moving at a nice warm-up controlled pace leave plenty of time for the work coming up let’s go through it one more time and five four three two one zero all right shake those shoulders loose whoo all right now let’s warm up our back shoulders and chest we’re gonna do a bent over sequence so feet shoulder-width apart let’s bend over on a 45 degree angle we’re gonna start with the bent over teeth so with our pinkies up we’re gonna bring our straight arms up and out to the side this is gonna loosen up your chest as well as your shoulders and back keep your head in line with your spine nice full range of motion bring the hands all the way down and all the way up and as I said keeping those pinkies up on this one great move here if you suffer from any shoulder impingements helps to loosen up those shoulders keep that back nice and straight yeah we don’t want our head up but I said keep that head and lying with your spine now let’s move into a bent-over Y so we’re gonna bring those thumbs up now and bring the arms up and out into a wide formation so not straight up and not straight out to the side but instead creating a Y formation nice controlled pace here and as we’re going through this hopefully your mobility is improving from wrap to wrap as we’re loosening up and let’s finish up with a I so now bringing those arms straight up overhead and keeping those thumbs up straight up in the air finishing or trying to finish with our biceps by our ears again breathing one into the next here four five four three two one alright love that sequence yeah me too I always feel better after work right now all right let’s move into a punch out neck so we’re gonna loosen up that upper body at the same time get our heart rate up just a little bit here and also improve and I’m sorry increase our overall body temperature bring those hands back to your chin full range of motion I could use a little warming up it is cold in the gym today it is chilly all right lower range of motion sending those arms a little bit of core twist in at the same time warming them up here not much left let’s go last ten seconds let’s go punch punch punch not that stress four five four three two one zero all right I’m feeling warm right I’m good yeah all right let’s do it we’re getting started with a superset we’re gonna go back and forth between two exercises and for these two exercises you’re gonna need that bench chair or box yeah talked about an introduction we’re starting with a seated bent over row so from a seated position I have my two dumbbells we’re both gonna be performing the same move on this one we’re gonna bend over at a 45 degree angle keeping our back straight shoulders are back keeping her head in line with our back we’re gonna perform a full range of motion rope pulling back on those dumbbells all the way up and all the way down we’re gonna do 10 repetitions in total nice and under control all right let’s get it going three two one begin and again the shoulders stay back we don’t want your head up like this while you’re doing it but instead keeping that head and lying with your spine control the way up and control the way down that’s halfway already we’re gonna talk a lot today about time under tension and making sure we’re controlling both ends of the move and that is very true for this one nine and last one right here and ten good okay we can actually set your dumbbells to the side for the next one is we’re gonna use our body weight so again we’re gonna need that chair bench or box or whatever you have we’re gonna show you a couple different variations on this one we’re moving into a chair dip now I’m gonna perform this move with my feet elevated and this is gonna be the most difficult variation and I’m actually going to be performing the chair dip with my feet on the ground there’s a couple of variations here too you can either do it this way with your legs extended or at a 90 degree angle our hands are on the bench we’re gonna lower bodies until they get to a 90 degree arm start to our elbows get to a 90 degree angle and then extend back up all right ready let’s do it ten repetitions in total all the way up all the way down you decide which variation is right for you nice full range of motion and maybe you start with the harder variation you need to move to an easier one or maybe you start with an easier one and you’re feeling good by the end and you move to a hard one three more we encourage you to make this routine work for you excellent last one right here and zero good okay so that’s the end of the first round of the superset we’re doing this three times in total so one down two more to go all right so we’re moving on to that back to that seated bent over row we’re gonna need our dumbbells in our chair set up keeping the pace up here sitting down home back on those elbows and three two one begin again nice full range of motion and this we’re alternating a push and a pulling exercise so while our back muscles are resting our chest muscles are working and vice-versa it’s a great technique to help you keep the pace up nice full range of motion pulling back on those elbows like you have a string attached to them on every rep don’t pull back on the hands but you would pull them back on the elbows last one right here all right all right feeling good already so really good dumbbells off to the side right back into those chair dips again you decide which variation is appropriate for you ten repetitions here we go back muscles are resting and this one our chest triceps and shoulders are working together and begin inhale on the way down exhale on the way up that’s a good tip controlling that breathing and again controlling both ends of the move that means on the way down and on the way up and if you feel yourself starting to do shorter half reps we’re not going down until those elbows get to a 90 then we recommend you switch to an easier version two more nice almost there last one zero all right two down of each we got one more to go feeling I’m feeling strong I don’t know about you guys yeah we’re jumping right into this with these two moves okay grab in those dumbbells and again if you need to mix up your weight change up your weight whether it’s heavier lighter feel free to do so anytime definitely okay been over 45-degree angle pull back on those elbows last one of these last one let’s hit it pull them back on those elbows yeah every time good posture keep those shoulders retracted squeeze in those back muscles on every rep this one’s working our lats our biceps forearms even lower back a little bit just to hold and maintain this position excellent work three more last three of these full range of motion get them all the way up there last one right here make it count boom don’t cross those off the list keeping this pace up whoo moving on to those chair dips back to these chair dips all right back is resting chest shoulders triceps are working let’s do it and three two one begin full range of motion and again if you start with the heart or an easier variation you need to mix it up we encourage you to do so that’s gonna be the key throughout today’s workout halfway is modifying it to meet your needs come on let’s go pushing it right here what did you come here for focusing on it last one who would burn so good excellent all right next up we’re gonna do a try set so we have three exercises we’re going to do two sets of all three getting started with a straight arm reverse fly and I’m gonna warn you straight ahead that you’re probably not gonna need that much weight for this one definitely not I’m going as low as I could go on the weight scale to adjust your weight accordingly we’re bending over at a 45 degree angle or arms are straight palms are facing in we’re keeping those arms straight we’re gonna bring the arms up till parallel to the ground squeeze the middle of our back and return twelve repetitions in total let’s get it going together and begin squeeze the middle of your back on every rep again nice and under control on these not about not a race we don’t want to allow momentum to take over and also we want to make sure we’re controlling the descent or the lowering phase of this move don’t just allow the dumbbells to flop back down at the bottom and I said really control them every rap won’t you squeeze the middle of your back like I have my finger right in the middle of your back and trying to squeeze my finger we have two more that was ten so working those upper back muscles as well as your rhomboids last one last one make a count boom alright next we’re moving into is a bicep move I’m going to go a little bit heavier for this one if you want to use the same weight if you only have one set of dumbbells that’s okay as well so we’re gonna grab our dumbbells two of them and make our way on over to a wall we’re gonna do a two-stage wall curl so with our back flat up against the wall it’s gonna put our upper arms flat against the wall palms are facing forward now here’s the two-stage part we’re going to curl till those elbows get to a 90 pause and then finish the curl and then all the way back down that’s one doing 12 in total three two one begin up pause it at 90 and then finish and we’re again we’re controlling the way up as well as the way down this one’s really working that time under tension yes it’s about the weight but it’s also really about that time under tension and controlling the weight excellent and the reason why we’re up against the wall on this one is because it really takes away our ability to use momentum and just swing our arms so many times we’re performing curls our bicep moves momentum really takes over but it’s hard to let momentum interfere when you’re up against the wall like this making sure to breathe not holding your breath excellent and we’re breathing in on the easiest part of the move so it’s gonna be the lowering phase breathing in as we lower and then breathing out exhaling as we curl up two more we’re almost there biceps are burning iron tars are burning two last one fighting with you right here let’s go has fit tried and 1200 good shake those dumbbells down oh not much a relief coming though we’re gonna move to the floor and we’re moving into a wide grip pushup so for this one we’re gonna have our hands wider than a traditional pushup and our fingers pointed out I’m gonna be up on my feet for this one and I’m gonna be down on my knees you decide which variation is right for you we’re gonna lower our body until the elbows reach a 90-degree angle and then press off the palms back up again it’s 12 repetitions doing it together come on let’s go three two one begin so on this one as our back and biceps are resting our chest triceps and shoulders are working together inhale on the way down and you’re in exhale as you exert and push up exactly and the reason for the wide grip or the whole wide hand positioning on this one is it places more emphasis on your chest and hits it from a little different angle than a traditional push-up would just a way to mix it up anytime you can mix it up it can help you overcome and blast through those plateaus breathing in on the way down three more exhaling on the way up you got it half a try two more almost there pushing right to the end last one make it count boom there it is excellent okay so that’s one time through this try set one more one more to go so one more man I’m using that light weight again we’ll take it out straight arm flies straight on reverse flyes bending over at a 45 arms are straight and let’s begin twelve repetitions in total again we’re controlling the way up and the way down and if you’re having trouble with the weight on this one you drop it or I mean even a couple water bottle soup cans will do the trick on this one it is a hard move it doesn’t look like much but when done right it was challenging that’s true excellent come on keep grinding through it right here one right into the next controlling that descent that lowering phase boy here we are here we are last one and zero all right let’s work those biceps next all right I’m gonna drop the weight a little too heavy the first time around and that’s it make adjusting the workout to meet your needs that’s right okay here we go up against the wall shoulders are back upper arms are up against the wall two-stage wall curl well let’s get at it up pause finish that curl and control the descent and that’s it right here as this workout progresses and continues to get tougher it’s gonna be up to you to remind yourself why you press that play button today what it is it made you start this workout and that’s gotta be your driver your motivator to get you through to the end because it is gonna be tough and when times get tough you got to have a reason or a purpose for being cool feeling good that’s the halfway point pushing through that burn fighting through it right here come on let’s go every repetition is getting you just that much closer to your goal getting that upper arm glued to the wall we are burning to two more right there with you let’s go come on finish strong it has to drive finish strong Oh last one let’s go let’s go let’s go boom oh there it is ah no more of those No check those off your list but you do have some wide push-ups that’s true she speaks the truth let’s hit the floor everybody but you can do it you’ve already done it once that’s it those who believe they can and those who believe they can’t are both right which one are you right now let’s do it fingers pointed out I’m up on my feet down on my knees and we are beginning 12 reps in total ideally you’re coming down into those elbows get to a 90-degree angle and then you’re pressing right back up inhale exhale all the way up that’s it focus on that breathing focus on that motivator go on to your happy place thinking about anything other than how bad it’s burning halfway let’s go think about how great you’re gonna feel when this workouts all done think about what would happen if you stopped working out and never exercised again one right into the next come on two more that’s it finish strong has to drive let’s do it last one and 12 excellent we’re going to need two dumbbells for our next superset and we’re headed to the floor so we’re starting with a lying straight arm fly going down onto our backs we’re gonna extend those dumbbells straight up overhead with our arms straight palms facing in now we’re gonna lower those dumbbells keeping those arms straight nice and under control don’t bounce them off the floor and then raise the dumbbells straight back up and squeeze our chest 12 repetitions in total doing it together you know the drill 3 2 1 and begin nice and under control all the way down and all the way up I’m not going to take a lot of weight on this one again focusing keeping those arms straight and also keep those dumbbells in line with your chest don’t allow them to hover over your face or your head and in doing so it would allow your shoulders to take over but we really want your chat to be a primary mover on this one yes your shoulders are going to be involved as well inhaling on the way down and you’re going to exhale on the movement up that’s it we don’t want you to relax or to rest at the bottom either so while you are tapping the ground with those dumbbells don’t actually set the dumbbells down or take a moment to rest again it’s all about that time under tension I really want those muscles to do the work we don’t want momentum to take over or your ligaments and tendons to do the work but again making those muscles work here eight that’s a nice and under control much easier to just bounce those dumbbells off the floor but we are resisting that temptation you got it not many left last two that’s right breathing in inhaling on the way down and exhaling as we come together and squeeze that chest up at the top last one right here make an account and squeeze good job okay keeping those dumbbells up we’re gonna move right into the next one no break now we’re gonna do a two-in-one exercise on the way down we’re gonna only bend at the elbows keeping the palms facing in we’re gonna do a tricep extension when you get to the bottom bring those elbows to the floor and we’re gonna press up in an arrow press so it’s two and one on the way down that negative move is gonna be a negative tricep extension roll the dumbbells over and then press straight up doing 12 all together well count this one is to what confidence – yeah sorry I didn’t officially say to begin there my bad everybody that’s three nice and control on the way down good and the point of this two-in-one move is you want to try to use a weight that you wouldn’t necessarily be able to do twelve repetitions on the way up and the way down and that’s why you got to do the narrow press on the way up so we’re just focusing on that negative overloading that negative portion on the tricep extension on that lowering phase this is the halfway point on that tricep extension really trying to keep that keep your elbows pointed up straight in the sky only bending at the elbows really emphasizing that and it’ll help us to isolate our triceps on this movement good under control another move here would be a lot easier just to let the dumbbells flop up and down we’re staying under control two more almost there fighting through it together right there with us we tried good good good last one and zero okay keep those dumbbells up or now letting them go yet that’s one down one to go we’re headed right back into those straight arm flies begin yes by the end of this superset your chest and shoulders are gonna be on fire that’s alright that’s how we know it’s working twelve straight arm flies coming straight at you let’s do it fighting together wrap by red reminding yourself what it is it made you press that play button something got you moving today you’re working towards something whether you’re trying to gain muscle improve your strength or just get better your life and day to day activities whatever it is staying focused on it what is your why what’s your reason for being here today halfway point six more recognizing that every repetition is getting you just that much closer to your goals squeezing your chest up at the top excellent work almost there fighting to the end of this one I’m not gonna stop when it hurts we’re gonna stop when we’re done three more that’s it only three more that’s it you got it you got it nice and under control don’t pick up the pace I know it’s tempting to do so and here’s your last one coming up here it is here it is last one and squeeze that chest on the way up okay here we are back into the tricep extension and narrow press and begin only bend at those elbows on the way down roll them over and press that’s one down 11 to go finish this superset strong you got it right here never said it’d be easy but it will be worth it think about how good you’re gonna feel when this workout is all done every repetition getting us just that much closer come on house for trial what do you got right here making a count and exceed our own expectations today just ain’t under control on the way down man my tricep sir lighten up on fire that’s your halfway point II only have six more to go burn so good come on last six right here stay tough everybody stay tough right there with you this is it finishing this superset you’ve made it this far do not quit now bite into the end three more that’s it only three more you got this that’s nothing three reps now two reps oh come on let’s go stop trying to make people laugh here it is whatever it takes to get your mind off those surprises come on here it is last one oh shit zero one job alright we’re coming back up onto our feet for the next one we’re moving into another try set so we have three exercises and again we’re doing two sets of each two sets so grabbing our two dumbbells we’re gonna move into a dumbbell front raise plus shrug combination move here feet are shoulder-width apart palms are at our side facing in we’re gonna raise those dumbbells up and at the same time we’re gonna twist like work pouring out a glass of return back to your side and then dumbbell shrug bringing your shoulders to your ears so two-for-one there we’re doing 12 repetitions not gonna take a lot of weight on this one all right let’s begin so coming up and then we’re pouring out our glass of water tumbles back to the side and shrug repeat 12 repetitions in total you got a little combo move here this shrug is gonna work your traps and this front raise is gonna work your anterior deltoids which is your in front of your shoulders making sure to breathe and again staying under control both moves here that’s a halfway point already really easy to just use momentum and use it momentum to flop those dumbbells up but we’re staying under control especially on the way back down excellent one right in the next year adjusting your weight as you do more Oh aren’t so good here well finishing strong zero good okay we got to move for our arms next another combo move here all right I’m gonna use the same weight for this one we’re gonna do a combo dumbbell curl plus tricep kickbacks or bellever on a 45 degree angle let’s pull those elbows up until they’re parallel to our bodies and they’re just gonna stay there the whole time now we’re gonna perform a curl bringing our pinkies in and then we’re gonna extend at the elbow pinkies out performing a tricep extension and return so that’s 12 repetitions on this one let’s get it going and Dumbo’s up elbows up curl pinkies in and pinkies out that’s one repetition pinkies in pinkies out pinkies in pinkies out this one’s working our biceps and our triceps at the same time again we’re trying our best to eliminate any swinging or momentum and keeping those elbows up whole move good concentrate on those pinkies we’re ready on number eight that’s it come on one reading the next here arms are on fire two more so we know it’s working last one and zero good okay one last one in this tricep we are burning out those arms yes we are my goodness okay I’m moving into a dumbbell isometric twist so let’s get those elbows at a 90 degree angle palms are facing up elbows are locked into our side we’re gonna twist those palms so they’re facing down and then back that’s one rep we’re doing that 12 times 15 times I’m sorry 15 times whoo sorry guys wishful thinking I guess 15 it is 15 times okay let’s do it palms are facing up and heading up again twist them down and up that’s one good under control and you are going to need to go to your happy place on this one because it is gonna burn you got to be stronger than that burn pushing past it this one’s working our biceps as well as our forearms and grip Oh working together on this one good this is number nine it is more than halfway done two thirds of the way hey kit come on let’s go up one into the next right here fight and pass that burn stronger than that two more here we are last round and zero oh goodness gracious bicep pump going now I’m gonna shake it out I think I’m gonna lower my weight for this next roll around I want to make sure I’m using proper form that’s true so if you need to do so feel free otherwise we’re getting right back into that dumbbell front raise and twist left drugged shoulders are back and last set last set of these let’s do it palms facing one another pour out that glass of water return and shrug and repeat excellent job one into the next year pouring out that glass of water on every rep and while it’s not required that’s why we do recommend having a couple pairs of dumbbells available at different weights just in case you need to mix it up you see today I’m using these power block dumbbells half way and they help help me to just have more variations to choose from we do have the link available in the video description for them one in the next right here right and through that barn it’s the last set of these come on and you have two more that’s it almost there we’re right there with you have a try last one let’s go twist it shrug it out nice work oh that was it okay good thank you goodness okay moving on to a dumbbell curl plus kickback and Ted the burn I’m starting to take over my goodness I know I had to snap out of it actually I’m gonna go up and wait a little bit for my curls bending over at a 45 degree angle elbows are up and let’s do 12 pinkies in and then pinkies out on that tricep kickback excellent wire every muscle groups getting hit and this upper-body workout today very efficient workout there’s a lot of compound moves here get multiple muscles at the same time six six more come on make an account right here everybody what did you come here for stronger than that burn right here so all about that mental toughness your arms are telling you don’t have anything left but they’re lying to you last one right here no bone hair it is see how fast that goes let’s test that mental toughness let’s see if this last one goes fast mind over matter right here you’re in control palms are up elbows are in 15 times finish strong let’s begin twist and back good this is it right here think about how good you’re gonna feel when this workout is all done don’t quit don’t give up I don’t hit that pause button working all the way to the end right here come on finish strong finishing strong get those elbows bent at a 90 almost there ten times more testing their mental toughness right here come on prove to yourself how tough you are right here right now this is it come on two more and last one let’s get it ah set those dumbbells down my arms are feeling like jello huh I’m gonna feel this huh at about 3:00 in the morning and I try to roll over and it’s gonna kick in all right we’re gonna move into a cool-down next the purpose of the cooldown is just to allow our heart rate to come down slowly and at the same time gain a little added flexibility and mobility work first we’re gonna do is gonna be a waterfall really work those biceps wrists forearms today this is gonna help them out so sort that elbow in and then let’s pull those fingertips back and at the same time we’re gonna pull up or bring that elbow up nice and slow and waterfall all the way down pull back on those fingers feeling that stress really nice on the biceps right yeah yeah I suppose after all those curls and forearm – and your wrist forearm biceps all feeling it they all got a lot of working today we’re just gonna hold for 5 4 3 2 1 0 shake that arm out let’s move on to the other arm next again pulling back on those fingers slowly bringing them down while at the same time pulling up on bringing up on that elbow and breathe there it is and then any of these static stretches were getting to about 85 90 percent of what we’re capable of want to feel a good stretch but we don’t want to feel any pain and just pull them back nice big deep breaths here when that heart rate come back down yeah strength training really can increase your heart rate yeah you don’t have to jump around to get your heart rate up you’ll have to go for a jog that’s for sure and three two one relax excellent alright next we’re gonna move into a rotator cuff stretch so I’m gonna take my hand and place it behind my lower back and I’m actually gonna place mine on my right hip you just I what’s right for you now I’m gonna reach and grab behind my elbow and gently pull it forward but if you can’t quite reach your elbow you can also grab your tricep and pull it forward just overall great stretch for our rotator cuffs you know each one of us has our own set of unique obstacles that we’re working to overcome we recently heard from a member of the has fit tribe named Greg who was telling us about how he was diagnosed with arthritis at a young age but how strength training has really helped him to alleviate pain and slow down the symptoms go ahead and switch sides and we really want to know what obstacles it is that you’re facing and what you’re doing to overcome them leave it in the comments section below let’s motivate and inspire one another that’s it let’s build one another up and push past those obstacles together that’s right gently pulling forward on that elbow four three two one zero I shake them loose all right let’s head over to the law for our next stretch we’re going to do a wall pullover so I want you to put your lower back middle back upper back shoulders all flat on the wall as well as your head so get into that position now palms facing inward we’re gonna raise those arms straight up overhead pull them overhead stretch those shoulders and then lower them so this is an active stretch we’re just going through this full dynamic range of motion here trying to keep our backs flush to the wall as best as we can and this one is going to test your flexibility for sure this is a great one again to improve that posture and we spend so much time hunched over looking at her phone sitting down I really need to be constantly working on bringing those shoulders back loosening every thing up this is a great one to do that you might not be able to come all the way up and touch the wall behind you and that’s okay do the best you can every time you repeat this stretch you’ll get just a little bit better at it or you may be better at we are than it and that’s great too we definitely still have room to improve nice slow deep breaths here just repeating this one four five four three two one zero good all right let’s finish up with one last one we’re gonna do a chest opener open up that chest okay so let’s go ahead and interlace or interlock those fingers behind our back we’re gonna pull your shoulders back and at the same time push your chest forward now if you want a little extra stretch you can bend over and bring those arms up overhead as you’re doing it or you can just stay up in the upright position you decide which one you prefer but just pulling back on those arms beyond that big stretch in your chest again another great one to open you up and help improve that posture just a static stretch on this one so we’re just holding and let’s do this one four five four three two one zero relax up nice and slow and shake those arms out you made it that’s it one more high five boom high five to you out there thank you so much for working out with us and pushing it through right to the very end we’d ask you please support our mission of keeping these great workouts free you can do so by downloading our free app it’s available for both iOS and Android you can also stop by our store pick up a t-shirt some has fit gear or my book stay fit for life don’t forget to give this video a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is an upper body workout without weights while there’s no equipment required for today’s routine if you have a towel available you will be able to use it for one of the exercises follow me for the beginner modifications and follow along with me for those standard movements if you’re ready to begin let’s do it [Music] alright let’s get started with the warmup we’re going to warm up the upper body especially our shoulders chest and back so let’s start with an upright row good posture slight bend in those knees I want you to bring your elbows up and then when they reach the highest point flip your hands over into an external rotation and then press straight up overhead and return back down so we’re going to go back in that same exact movement pattern that we went up so it’s one two three four five six part movement on this one it is a total shoulder warm-up making sure to breathe again this is just the warm-up so I want you to move at a pace that you feel comfortable with whatever that may be now we’re not going to count any repetitions throughout the course of today’s workout I just want you to move at a pace that you feel comfortable with whatever that may be aiming for between five to twelve repetitions on every single exercise nice full range of motion stretch those arms up overhead feeling those arms loosen up already let’s go ahead and complete this one four five four three two one last one and zero excellent all right we’re going to move into a tee raise we’re going to bend over on a 45 degree angle once your thumbs up for this one so we’re going to create a tee keeping our back straight thumbs are up arms are straight bring those arms back keep your head in a nice neutral position and line with your spine weights back in your hips a little bit on this one again keeping that core tight back stays straight arms stay straight on this one and just pull back and squeeze and little bit back every time on this one I feel it it’s also great one if you suffer from any little shoulder impingement to loosen up those shoulders excellent nice full range of motion on this one getting a little looser with every repetition let’s do this one for five four three two one okay stay here we’re going to move right into a why race so thumb stay up now for bringing those arms out in front we’re making a Y shape with our arms and body so bring those arms slightly out to the side about a 45 degree angle again thumbs stay up head stays in a nice neutral position in line with that spine core stays tight full range of motion on this one excellent work warming those shoulders up already I’m already feeling it gonna be a good workout today all right let’s keep it up here four five four three two one zero stand up shake it loose warm-up is completely ready I think so alright well what are you ready or not we’re doing this let’s get into it alright we’re going to move to the floor for the first one we’re going to get into a high plank position also known as like a push up position core is tight back is straight Chloe’s going to do this one from her knees but she’s still keeping your hips down so notice how she immediately brings those hips down and doesn’t have her butt way up in matter this way either I’m not you hope they need my back either hyper-extended exactly alright so from this position we’re going to do a high plank row I want you to pull back on those elbows if your core nice and tight we’re going to alternate arms again anytime we do any row you’re pulling back from that elbow like you have a string attached to it so not pulling back on the hand but instead pulling back on the elbow and then squeezing your back muscles at the top and we’re also trying to keep our shoulders square so we definitely don’t want to turn this into a I know what you would call rotation there you go rotation yeah we want to go a shoulder square hips square both to the ground which does make it more challenging I can try to breathe whatever you do when you’re down here do not hold your breath nice full range of movement you gotta pull back squeeze that back on every rep and moving at a pace that you feel comfortable with whatever that may be let’s keep this one up for ten more seconds almost there grinding through it guys you got it four five four three two one zero all right when I rest for just a second here while we’re playing the next take out we’re going to go into a stagger push up so normal push up hands are shoulder-width apart and they’re in line with one another this time we’re going to start with you your left hand work normally would be and bring your right hand back one hand length so that staggered position we’re going to do push-ups from here either here up on my feet or as you see cloudy’s underneath and then we’ll switch halfway through here we are three two one full range of motion all the way up all the way down then those elbows so they get to about a ninety degree angle and then back up this is a tough one you know bones about it today’s workout is very efficient a lot of compound upper body moves today getting a lot in a short period of time this one’s working your chest your shoulders your triceps and your core all getting hit on this one make sure your elbows are not flaring out you want to make sure your elbows are coming out to about a 45 degree angle relative to your torso we’re going to switch sides three two one zero so right hand back where he normally would be and then left hand comes back behind and right back into it so again we’re halfway done with this set we’re going to do each exercise today only one time through so when it’s done it’s done so give it your all right that’s right to my flat see it right here whoo I’m feeling everybody I am too we’re all feeling it come on hatchet tribe let’s go matter how bad you’re burning just concentrate on what brought you here today to begin with whatever that may be four five four three two one zero action alright shake those arms loose we’re going to go ahead and stand up for the next one fine you got a little combo isometric exercise we’re going to do an ISIL biceps triceps crusher so it’s all about the grip on this one let’s go one arm ninety degree angle hoping that hand up place your opposite side hand in it keep it nice and close to you now this arm is going to press down with my tricep well this arm is going to pull up with my bicep I’m going to get a nice isometric contraction fighting against one another we’re going to hold and three two one zero so I’m pressing down and pushing up at the same time whew hurling ball and pushing one arm it’s your bicep other arm to tricep fighting against yourself trying to maintain a 90 degree angle at both elbows keeping really Hajus line this is a good one to keep squeeze and keep squeezing don’t stop don’t stop don’t stop and relax shake it out all right let’s go the opposite side flip it now so hop is a side bicep tricep is going to work three two one go on turn up pressing down you got it fighting against yourself on this one it’s all about you and how much effort you want to put in right here come on squeeze squeeze squeeze squeeze you got feel those arms working and said you need weights to be worth it to work your arms three two one zero shake it loose okay we’re over back to that opposite side here and three two one begin go again one side bicep is resting while the other ones working and vice-versa come on keep it up pressing and pushing three and everything you got here hold hold hold for five four three two one zero good shake it loose we got one last one keep good posture a little bend in those knees of course they say I only imagine my face looks like right now right and faces right now yeah come on let’s go Risa guys squeeze it come on it’s not about looking pretty you’re looking cute it’s about getting the job done right here come on you still look cute at the end of your workout you can work hard enough or if you look cute in the middle of your workout you didn’t work hard enough hold it four three two one zero and shake it loose alright we’re going to go back to the floor for the next one I’m going to move into a little calisthenics move Oh gymnastics move we’re going to do a launch so I want your fingers facing you so turn those hands around and you decide if you can do some communities or from up on your feet we’re going to get into a very similar position to a push-up but only again those arms our hands are facing backwards and I’m actually going to let my upper body travel as far you can’t up over those arms and we’re just going to hold keep a very slight bend in those elbows not much you notice I’m up on my toes and that already even create a little bit extra resistance you decide in here where it’s right for you all the way over or maybe pulling back a little bit you decide at what point is the right difficulty for you today remember to keep that core nice and engaged breathing sitting movement do not hold your breath don’t let those ads get loose all them nice and tight core is engaged just like Claudia said hold it hold it guys we got ten seconds on this one there’s a double duty workout the only good body and core that’s right three two one zero oh my gosh ah got that one check on my forearms my biceps triceps all day on that one okay we’re going to move into a triceps pop up for this next one again I’m going to be up on my feet claws gonna be underneath yet again so I’m coming up the high plank position I’m going to walk my hands a little further in front of me but one hand length they would normally be for a push-up Claudia is on her knees now I’m going to bring my elbows in to the ground and I’m going to pop them back up so it’s nice and controlled elbow stand they don’t flare out they stay in is really just focusing on only bending at that elbow joint it’s not getting your shoulders involved in your core to give you any help keep your core tight and engage all the way up all the way down let’s go come on how many can you get in this a lot of time period hey sink level if you need to come down to your knees it’s totally okay some exercises you might be all right on your feet something you might need to come down to your knees you decide what is right for you and go at a pace that works for you that’s it it would much rather you have good form on this one and try to fly through as many as you can right and not even feel it if you’re bouncing up and bouncing down how to even getting the work in you need that time under tension oh let’s go come on how many can you get last ten seconds right here get the core tight and engaged come on right through up guys fight through it everything you got four five four three two one zero nice alright next we’re going to move into a skydiver pull-up so it can be on the ground in a prone position I’m going to use my towel for this one Claudia’s just going to use your hands you decide which one is right for you so line down arms out straight in front of us I’m going to bring my legs up off the ground and my upper body with Claudia’s just going to bring her upper body off the ground now I’m going to pull to my chest bringing those elbows back keeping my upper body and legs off the ground isometrically contracting that posterior chain on every pole I want you to pull back on those elbows making sure to breathe squeeze your back as you pull those elbows back working those scapular stabilizer muscles great one also for your rotator cuff strengthening strengthening those rhomboids middle back muscles nice full range of motion whatever you do don’t hold your breath on this one so God becomes all mental and that burn starts to kick in that lactic acid starts to take over it’s all about your mental toughness how much burn can you take and keep moving forward keep pushing yourself because nobody else can or will do it for you concentrate on what brought you here today to begin with what is it what motivates you hold on do it for five four three two one oh my goodness ah burn so good real okay who knew hey we’re gonna move into a pike pushup so a little adjusted pushup put you more on a vertical plane straight up and down we’re gonna start with our fingers facing one another first step now I’m gonna be up on my feet Chloe’s going to be underneath but either way we’re actually going to take your upper body and put it on more of a vertical pointing straight up and down to achieve this you get your hands closer to you I have my legs straight Claudia’s on her knees now looking back at our feet or knees we will straight down bending at those elbows this variation puts more emphasis on your triceps and shoulders a little less on your chest and a traditional push-up for most this is going to be harder than the traditional push-up again no shame if you need to go to those knees either way you’re keeping those elbows out on this one fingers facing inward elbows out and you’re definitely going to feel this one in your triceps even from your knees if you need to adjust your knees a little bit either forward or backward until you feel that burn because you really should be feeling it then do that again make this workout work for you your body type your strength fitness level whoa here’s my sweet spot right there yes you found it everybody if you’re finding yours too come on let’s go try it never has to a try thousands if not millions doing this themed workout at home doing that scene burn you’re feeling you’re not alone rat by rat keep working it right here including us too when you’re here with you yes we’re feeling it two four five four three two one zero Oh couldn’t actually shake those arms loose we’re going to stand up on our feet for the next one hi I’m gonna grab my towel but I just gonna use their body weight we’re going to do a hammer curl hammer curl so that’s palms facing in curl I’m going to use this towel grab on both ends I’m going to step on it but Claudia’s can perform the same move with just her arms either way we’re going full range of motion I’m creating resistance with my leg and I’m just creating resistance with myself really ruts just squeezing as I move up and down in the hammer curl movement so she’s creating isometric contraction squeezing her forearms and biceps the whole way through squeeze squeeze squeeze imagine that you’re holding a pair of really heavy dumbbells and just squeezing them up and down nice and slow on this one so one two three one two three nice and slow no race just keep constant tension on those biceps and forearms squeezing yeah you will feel a burn come with nothing in your hands or with the towel or towel working against your own leg so you got it if you want to do the towel but you don’t quite have to balance it do this version you can do this from a seated position soon as well I meant to mention mat that’s right we do have this one in such a position either way keep it going fighting through that burn remember that lactic acid is just the fuel that your muscles use you don’t have to listen to that burn love to listen to that nerve response it’s all about that mental toughness and fighting through it when it gets hard you’re going to quit or are you going to keep pushing come on let’s push together guys you got it almost there four five four three two one zero whoo starting to feel good by two oh yeah I’ve been on a pump don’t smoke alright let’s go to the ground guys we’re going to go into a star point that’s a look a wife gives their husband not a news lamb leg okay okay arms are out nice and why getting into a star position glut is going to be on her knees I’m doing this one from my my feet so arms are out to your side and we’re just going to hold star plank good one for your upper back as well as your core your training and really you don’t have to get all the way down on this one again actually that make your back take over I prefer that you don’t go quite all the way down stay up make those back muscles work pulling your hands aren’t slipping class s work in forearms working core is engaged you don’t want your butt way up in the air and you don’t want it sinking down keep your head a nice neutral position in line with your back and we are breathing you’re not hold your breath you will regret it if you do you will might get a little shaky but that’s expected yeah that’s how we know it’s working guys you’re right there with you come on to push and keep grinding would you come here for today remind yourself of it what’s your goals what are they what’s it going to take to accomplish them think about it think about it for ten more seconds come on getting closer to those goals every second five four three two one zero whew I’m sweating alright we’re moving into a dolphin goes up staying down on the ground let’s go and get onto those forearms it’s going to start off like we’re doing a normal low plank so high on your balls your feet or on your knees and then on your forearms now we’re going to do a dolphin pushup so we’re actually going to move at your shoulders I want you to pull your body back from the hips we look back behind you with those shoulders relaxed and then come all the way forward up over those hands you can even move your arms a little can’t further underneath you on this one then you might the normal role plank getting a full range of motion and core stays tight your little shoulder stretch as you pull back and under control it’s a great one for your lat as well as your core one of our all-time videos that’s my favorite has this movement oil in it yeah we’ve used this one in a couple it’s one of my favorite moves as well doesn’t look like much mana kick catches up to you quick side old-school bodyweight routine that you have coots with the red shorts with the red shirt we’re doing a few times but okay let’s go how much left last ten seconds flight through full range of motion come on come on come on five four three two one zero nice all right we’re going to come up into a high plank position for the next one hands are underneath your chest core is tight keep it for me an easier feet we’re going to reach under and then pull back and fly three high plank reach through and fly alternating arms right then left keep your shoulders Square to the ground hips stay square to the ground core nice and tight tight tight pull them back squeezing your back muscles up at the top reach all the way through the slight bend in that elbow is pull back and squeeze those upper back muscles right left to right left you got it guys don’t have a whole lot left in this upper body routine just keep moving and things rep by Rep step by step getting you just that much closer to your goals think of it this way everything you want is at the top of that staircase every rep every workout every day you just get one step closer to achieving your goals up at the top not going to happen overnight but if you put in the work and you keep showing up then and day out you will get there come on guys let’s go everything you got right here keeping that core tight not much left on this one let’s go ten more seconds you got it you got it four five four three two one zero excellent job all right we hope one of Claudia’s personal favorites coming up next a diamond pushup so I put those hints in her diamond shape I want to do this one from up top of my feet Claudia’s going to do this one from her knees but it’s exactly like it sounds so with that diamond shaped with their hands coming up into a push-up position luring her body those elbows get to about a 90 and then back up breathe the best you can this one puts extra emphasis on the triceps and if you need to you can come to the knees put the hands closer to you it’ll make it much easier so closer those hands are to the easier this one will be the sweater you are and the sweater your your mat is the harder it’ll be you will see me struggle with this one as you said it’s my favorite move but we’re in this together so I’m going to keep moving that’s it we can’t break so you can’t break keep it going guys everything you got not about being perfect just about putting in the work getting a little bit better than you were yesterday right here you got it only 10 more seconds on this one come on you got it what can you get what can you get four five four three two-one-zero Oh awful okay all right here we go next we’re going to do a star Superman so back into that prone position can I fly it on our stomachs arms are out in front of us no we’re going to get into a star shape legs are out arms are out if I can stretch my six foot to frame here and then we’re going to bring her upper body and our lower body up off the ground and squeeze your upper back glutes and lower back Oh every time come back down in a nice controlled fashion no flopping around that’s it and squeeze keep those arms out can that star shape come up as much as you can you may not get as much range of motion as us well you might get more exactly either way make this workout your own keep moving everything you got compare yourself to nobody else but you that’s it a little bit better and all the improvements that you’re making go better every day whoa it burns we’re in so good guys we’re right there with you don’t stop don’t give up no matter how slow you’re moving still laughing everybody else that’s sitting on the couch this is it right here right to the end what do you got prove it to yourself right here for ten more seconds breathe and then five four three two one zero hahaha excellent job everybody slowly stand on up and we’re going to move into a cool-down purpose of the cooldown is to law your heart rates going down slowly as well as getting a little extra mobility and flexibility where again we’re going to start with a waterfall so get that elbow tucked in nice close to your side elbows bent palm is facing straight up opposite side hand grab those fingertips pull back on those fingertips as you slowly bring that elbow up and hold that stretch that’s it right there just holding I’m stretching your wrists forearms biceps all feeling good on this bed you spend a lot of time on your phone texting well time medicator at a computer driving these are all muscles that will probably be tight on you we get a lot of wrist comments we do a very common problem this mean age yeah new age we live in hold for five four three two one zero shake it out let’s do the opposite side next again pulling back on those fingertips slowly pull back as we bring that elbow up and hold that’s the whole game right there excellent works so far today guys remember no matter what else today brings you can consider your workout done check it off your list it’s done feel so good to just be over with it be that’s right and just we’ll accomplish it and say I did it that’s right no matter what else today brings or doesn’t bring you did something today you can be proud of hold it four three two one zero shake it loose alright we’re going to do a classic move next the posterior shoulder stretch so go ahead and bring that arm across pulling with your opposite arm trying your best to get that arm straight across your chest but that only means right here for you that’s alright do the best you can just going to hold great one to help stretch out those shoulders stress chest and upper back stress that’s room yeah that’s really stress food that works you know what Evernote is hold and breathe guys that’s it right there focus on bringing that heart rate down nice and slow control your breathing that’s it four five four three two one shake it loose go that opposite side now again nice big deep breaths getting yourself a second here to just be proud of what you’ve achieved so far today once you think about all the stresses of your day everything that gets in your way it brings you down once you go and put all that in a box I want you to take that box and I want you to throw it away breathe and relax starting fresh starting anew right here let it all go let all that stress go you just work out as a catalyst start fresh three two one zero shake those arms loose go over the wall we do an overhead wall flexion last move whole back is flat on the wall and your head heads on the wall shoulders on the wall lower back and hips which is hard to do on its own once you get there palms facing inward bring those arms up overhead full stretch all the way down who I’m pretty tight on this one after that workout especially on the left side you might find that one side is tighter than the other cuz we often say that’s all right and from day to day you might have tightness Azur little things getting in your way as you work hard it’s alright that’s why we do these mobility routines just working on improvement every day and as you even go through this little routine here by the end of it you’ll be just that much more loose excellent trying your best keep that back flat on the wall as you raise those arms up overhead you want to talk about some pretty faces Claudia I’m sure we’re making some pretty big ones right now that’s alright again we’re not trying to look cute here just put in that work appreciate you guys coming and working with us today that’s it hey last ten seconds moving at a pace that you feel comfortable with four five four three two one zero that’s it I’m a Turk look look excellent job out there thank you so much for working out with us today if you enjoy today’s workout you’re working out this for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page we can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed today’s routine we ask that you give this video a big thumbs up and please subscribe to our youtube channel so that way you never miss a brand new workout from husband make sure to check out hash sitcom where we have hundreds of free workouts our free meal plans and our free complete fitness programs and if you are on Facebook Instagram snapchat Twitter whatever social media is your poison find us because we’re there we want to connect with you again thank you so much for giving us the privilege of working out with you today I’m coach Kozak and I’m Claudia and we will see you at your next workout