Placeholder Image

字幕列表 影片播放

  • Hi I am Dr Sneha Desu. I am a fitness instructor and sports and clinical nutrition specialist.

  • In my experience I have come across many women with different kind of goals. There are women

  • who just want to stay fit, there are women who just want to lose weight and there are

  • women who just want to carry their baby without feeling exhausted. And there are those with

  • actual medical conditions and exercise actually helps. For whatever reasons if you are not

  • able to hit the gym and workout and go to a park and run or just play a sport, I am

  • here to help you guys to help you to get to your fitness goals. I will be taking you all

  • through a series of 4 videos which will be targeting specific muscle groups in your body.

  • Like any other form of exercise guys make sure you have your doctor's approval before

  • attempting any of the movements that I will be taking you guys through today. Lets start

  • with the warm up guys. Starting off with jogging on the spot, this can start slow and slowly

  • increase the pace from there. Then we will jog into some seal jacks. This is opening

  • your arms and legs in and out like this. just 3 more here, one and we are dropping into

  • shuffles, shuffling back and forth taking it slow and easy and again picking up the

  • pace from there. few more reps, all good. Now we are going to drop our heel on the floor

  • like this straight, legs going all the way down making it a dynamic movement guys. warming

  • up back of our legs as well as our calf muscles. Just going to keep doing this, few more reps

  • here. Dropping into butt kicks, just gonna be kicking butt with your heel. couple of

  • more reps here. I am gonna open up my legs and drop hands on the floor and just twist

  • your upper body opening up your arms sideways like this doing wind mills guys. just gonna

  • be few more reps here, 2 more and last one. i am going to be coming back, same stands

  • reaching to the side. twisting and reaching to the side, opening up the side of your abs,

  • few more here. nice work and adding some shoulder rotations warming up those shoulders 5 back

  • and 5 forward. You are just gonna diagonally open up your shoulders now as well as your

  • chest, 2 more reps and finishing that up with some neck rotation, couple of reps to the

  • side and couple of reps to the back and forth. alright that's the end of your warm up guys,

  • So we are gonna start off today's work out with upper body program. So the first exercise

  • guys is going to be a dumbbell forward to overhead press while you are shuffling side

  • to side. I am gonna start my timer for 45 seconds, remember there is a rest period of

  • 15 seconds between every exercise alright. Starting now you are just going to take your

  • dumbbells and shuffling forwards and backwards like this and just gonna be adding forward

  • and overhead press just like this. If you think dumbbells are too heavy guys, more than

  • welcome to do just body weight guys just moving your arms in and out. doing great just couple

  • of more seconds, if you are not able to take it overhead guys just take it forward and

  • back you are still working on your arms, 15 more seconds here and we get to rest. This

  • is how to do it looks from side guys, make sure you are shuffling back and forth, 5 more

  • seconds and we are done. So, that was the first exercise. We are going to do second

  • exercise seal jack to a half burpee So, if you would like you can take dumbbells again

  • or you are welcome to just do it with body weight. This is how the seal jacks go guys.

  • you are just gonna open up your arms in and out so 2 seal jacks and dropping down into

  • 2 burpees. Its only a halp burpee guys you are gonna add a jump to that, just dropping

  • down again into 2 seal jacks, dropping your dumbbells down into 2 burpees. You don't have

  • to add a push up, jumping up again, remember if you want to make it more challenging you

  • are gonna add 2 pushups alright, one pushup getting your feet back and another pushup

  • and back to the center and jumping up to open up your arms one more time, two dropping down

  • again into two burpees, alright and a jump, you have to always add a jump to burpee guys,

  • its gonna make it burn more calories. Alright, coming back two more and back. Next one is

  • going to be dumbbell squat to a press jump. I am going to hold both the dumbbells up on

  • my shoulders, dropping down into a squat every time you squat make sure your butt goes back,

  • chest up straight at all times, knees not going beyond your toes. dropping now into

  • a squat when you come up you just gonna press up and add a jump to that alright all the

  • way down and all the way up guys. Like I said make sure you knees are not going beyond your

  • toes at all times if you think you are able to press it every single time then you can

  • do one jump and then the other with the press alright. keep moving guys doing good. 20 more

  • seconds here, alright, 15 to go remember you don't have to always add the jump guys, if

  • you want you can use squat and press up like this, its gonna make it slightly easy and

  • 2 more reps here, last one. Moving on to the next one its going to be a moving plank, I

  • am just going to lay out this mat for this, start off in the plank position so plank position

  • on the hands guys, so right from here , you are gonna slightly go up on to your elbows,

  • slowly picking up your body on to hands again and doing the same thing every time alternating

  • sides every time guys make sure you are not lifting up only with one arm right using the

  • other arm as well alternating every time. Remember guys upper body strength is extremely

  • important especially for women because they in general have a weak upper body, so make

  • sure doing these exercises is really gonna help you guys. Coming back up keep alternating

  • sides, couple of more reps here. keep doing the same, you cannot hold a plank guys you

  • are welcome to drop on your knees and do the same thing that's gonna make it slightly easy

  • and doing last rep here and that's it. Next one is going to be dumbbell forward and diagonal

  • punch while you are dropping down into trimetric lunges. I am just going to pick up my dumbbells,

  • dropping down into prior lunges, just continuous reverse lunges like this alright. dropping

  • down into one i am just gonna do 2 punches forward, dropping down again 2 punches to

  • the side right, keep doing this as quickly as you can, remember punches are not just

  • great for your arms but also for the side as well as the front abs as you are twisting

  • like this. So dropping down again, if you want you can do all 4 punches at once or you

  • can just do 2, dropping down and doing 2 to the side alright. I am gonna make it 4, it

  • is going to make you little more exhausting alright. keep doing same thing guys 10 more

  • seconds again couple more here make sure you are twisting all the way to the side guys

  • and get the most of this workout and last rep here. So, the next one is going to be

  • regular pushups. Lot of women who don't have enough upper body strength to do regular push

  • ups. You can just drop onto your knees and do the same thing again. starting off in the

  • plank position, make sure your elbows are flaring out every time you drop all the way

  • down coming back up like this. Like I said guys if you cannot do that you are most welcome

  • to drop your knees and cross over your feet like this and do knee push ups. Lot of women

  • start off like this until they develop enough upper body strength to be able to do normal

  • pushups right. So keep moving with me 20 more seconds. This is great for just not the back

  • of your arms but also for your upper chest guys, couple of more reps here, doing good,

  • if you think you have enough strength just get back onto your feet and do regular push

  • ups. Please try them out. 2 more reps here and dropping down. Next one we are moving

  • on to 7th exercise it is going to be dumbbell bent over row to a reverse fly and adding

  • the jump to that. So, this is how you do a bent over row guys. Just gonna have a slight

  • bend in the knees, bending over chest up straight back, we are just gonna have palms facing

  • each other and row dumbbells all the way up. I am gonna make this little more exciting

  • by adding a fly to the same thing. So one row to one fly if you think that's too easy

  • then add a jump to that, one row one fly and coming back to the center one fly alright,

  • So its gonna be jumping every time you get into a fly, this its great to your mid to

  • your upper back guys. Lot of women neglect this exercise when they are doing the regular

  • workout, its like why do we need upper back strength and mid back strength, its extremely

  • important guys, it forms the base of your core, so keep doing this with me one last

  • rep. alright. Dumbell Russian twist to external rotation. So you are just gonna pick up 2

  • dumbbells, you will be sitting on your butt like this, feet off the floor starting from

  • this position you are just gonna twist to both sides, alright, so twisting like this

  • if you like you can add an external rotation or you do the same. So one external rotation

  • you are moving both the dumbbells out keeping your elbows close to the body and you can

  • be twisting to the sides like this. This is a great exercise again for the side of your

  • abs no doubt where you are also working your mid to your upper back as well as the back

  • of your shoulders while you do this exercise alright, 2 more reps keep going. Every time

  • you come to the center guys remember if its too difficult you are more than welcome to

  • drop your feet on the floor and do the same thing just make sure you are holding that

  • incline with your upper body or if you are just sitting up its gonna be no use guys,

  • so make sure you are holding that incline. One last rep here .. So the next one is going

  • to be dumbbell bicep curl to an ice skater alright. So i am gonna take my 2 dumbbells

  • like this stepping out of the mat and Ice skate is you are just going to take you feet

  • off and hop side to side like this. So now i am gonna add bicep curl while I do the same

  • thing alright, If you can if you want to you can just drop your foot on the floor or if

  • you think this is easy you can just lift your foot off the floor like this, you are doing

  • great guys just keep moving with me . we are gonna build some crazy upper body strength

  • alright. Just a few more reps here nice work like I said you can just drop your foot when

  • you do the same exercise, couple of more reps here might seem like dumbbells are getting

  • much heavier than they are one kilo but you are gonna keep moving yeah last 2 reps here

  • and finishing it up. We have already come to the last exercise guys so for the last

  • exercise i am gonna be needing my step ups i am gonna place it over here alright, we

  • are gonna drop down into tricep dips all following that up with some kicks alright. starting

  • in this position you are just gonna drop down bending only at your elbows. Lot of women

  • tend to move their hip and its very easy to move your hip that's not working on your arms

  • right. so you are just gonna drop down only bending your elbows guys keping your hip close

  • to the stepper, if you wanna make this little more difficult you are just gonna add kick

  • alright. So i am dropping down into 4 dips following it up with 4 kicks so I am also

  • getting a little more cardio in by adding that kick to the exercise. Working on big

  • muscle grips in the body to the front of our legs, so i am dropping down again some more

  • dips here alright thats one, jumping again into kicks. 4 more here last one. Alright

  • so now that we are done with all the exercises we are gonna do all of them one more time

  • same thing 45 seconds on 15 seconds off i am just gonna put my step up aside starting

  • off with dumbbell forward to overhead press while you are shuffling back and forth like

  • this alright so I am shuffling I am just gonna be moving dumbbells in and out like I said

  • guys you can just stick to one movement, why stick to the simple ones when you can make

  • it little more difficult and burn some more calories than you just do one movement right.

  • doing the same thing with me couple more reps here doing really well guys when we will done

  • half way through its half the journey left. few more reps here 10 more seconds and that's

  • all. You wont have to do this exercise another time. nice work and finishing up with one

  • rep. So, the next one seal jack into half burpees with dumbbells, if you think it is

  • getting very difficult with the dumbbells guys please put them aside and do the same

  • thing what I suggest is stick with the dumbbells, starting off again with the seal jacks going

  • to be 2 seal jacks dropping the dumbbells down into 2 burpees alright coming again remember

  • guys upper body exercises will not make you bulky its a huge myth that only happens if

  • you are really taking lot of supplements and steroids alright coming back remember if you

  • just doing with light weight it really doesn't matter keep moving and keep doing these exercises

  • with me, you just have 8 more to go. alright 4 more reps here. and last one finish it up

  • with 2 seal jacks all good, so moving on to the 3rd one it is going to be dumbbell squat

  • and press jump with the 2 dumbbells I am just picking my one kilo dumbbell starting off

  • in this position guys remember every time you squat butt goes back chest up straight

  • when you come up you are just adding a tiny jump alright remember you don't have to go

  • all the way up when you are jumping guys even a little bit of jump is really good alright.

  • doing the same thing over and over for the next 40 seconds guys but the good thing is

  • i am gonna get 15 seconds rest after that alright so stay with me we are gonna finish

  • this workout. Sqaut as I have already stressed guys is extremely important for you and doing

  • this shoulder movement is brilliant to get you that lean upper body you have always dreamt

  • of having alright stay with me couple of more reps here and finishing that one rep. Next

  • one is going to be moving plank like i have said you can also drop down to your knees

  • and do the same thing. Starting off again in the plank position either off your knees

  • or on your knees i am just gonna show it on my knees now , dropping it on to elbows onto

  • your hands onto you elbows right make sure you are alternating sides every single time

  • nice work try not to twist your body too much guys keep that hip in one line for the rest

  • of your body It will really work guys few more to go here that's one. this is gonna

  • really tone up your arms guys you don't feel it now but you will see great results soon.

  • Just keep moving with me just few reps here and finishing it up with one last rep. alright

  • so the next one is going to be a dumbbell forward and diagonal punch while you are dropping

  • down into lunges. So, I am just gonna pick up my dumbbells to do this exercise remember

  • dropping down into nice and deep lunges when you do this. Getting down into two punches

  • and again giving two punches into side alright, just like this guys. Its very easy if you

  • think you are losing balance you are most welcome to drop your knee and do the same

  • thing all right. I am gonna do 4 here making it little more effective I am going to 4 punches

  • 2 forward and 2 side all right few more reps and we will be done with this exercise. Make

  • sure you are fully extending your arms every single time guys you know half punches although

  • they do work its not as effective as the full ones. So please extend your arms all the way

  • out give me one rep here and that's all. So the next one we have, its going to be knee

  • pushup. I am going to get on my mat like this dropping down into pushups like I said you

  • can also do it off your knees holding a plank like this and doing deep push ups I am just

  • going to do with my knees now, this guys almost flaring out every time make sure you are feeling

  • it in your upper chest as well as the back of your arms guys and you will also be feeling

  • little bit in your shoulders and that's okay make sure you are not extending your leg too

  • much and keeping it too low down. Go along with your body guys that's the key for this

  • exercise You will also be feeling it in your core that's what it takes to hold your body

  • speed up like this all your core muscles are actually activated while you drop down into

  • pushups. Couple of more here and we are done, two more reps and last last one. Moving on

  • to the next one it is going to be dumbbell bent over row to a reverse fly jump. So I

  • am going to pick my dumbbells for this exercise its going to be a reverse fly and then a row

  • right so I am starting off from this position, slight bend in my knees bending over chest

  • up straight back, just rowing dumbbells into 2 reps and opening up into fly or you can

  • just do one rep and opening into fly. if you want you can also add a jump to that I am

  • gonna do the jump guys so I hope you are following the same with me . When you workout remember

  • to squeeze your back muscles guys when you do this to make the most of this movement

  • half way through guys If you think you are getting tired please don't stop just avoid

  • the jump and do the same exercise there is no point of you stopping in between your work

  • period guys. it is not going to interval training otherwise. Dumbbell Russian twist to external

  • rotation So you are just gonna pick up 2 dumbbells and sitting on your butt like this, feet off

  • the floor you are just gonna twist to both sides so twisting like this. If you like you

  • can add an external rotation or you do the same all right so one external rotation you

  • are moving both the dumbbells out keeping your elbows close to the body and you can

  • just keep twisting to the sides like this. This is a great exercise again for the side

  • of your abs no doubt and you are also working on your mid to your upper back as well as

  • the back of your shoulders while you do this exercise all right 2 more reps keep going

  • all right Every time you come to the center guys remember if its too difficult you are

  • more than welcome to drop your feet on the floor and do the same thing. Just make sure

  • you are holding that incline with your upper body or if you are sitting up its gonna be

  • no use guys so make sure that you are holding that incline one last rep here all right.

  • We are now gonna move on to dumbbell bicep curl with ice skater Make sure I am gonna

  • pick this again. Just gonna be moving to the side like this and curling when you jump all

  • right if you want to you can put your feet on the floor but I suggest you try work on

  • some coordination balance while you balance yourself on one foot. Jumping and curling

  • sideways guys and also have your palms facing each other guys while you curl it works on

  • the inner part of the front of your arms. This is the exercise guys which makes you

  • have those lean arms toned arms that you see all women have on magazine will get it like

  • this keep moving with me one last rep here all good. Moving onto the last exercise guys

  • that's it and the end of this workout So I am gonna bring my stepper in one more time

  • and drop down in to dips followed by kicks all right Same position keeping your hip close

  • to the floor going as low as you can go dropping down 4 dips and then 4 kicks you can lift

  • your hip slightly about the same position guys when you are kicking as it gives you

  • little bit of the momentum to kick forward all right and dropping down and do 4 more

  • dips and kicking forward almost done guys end of this upper body workout you are gonna

  • look good towards the end of this session all right Just stay with me couple of more

  • reps and finishing it up 4 kicks and 4 dips all right that's the end to your upper body

  • workout.

Hi I am Dr Sneha Desu. I am a fitness instructor and sports and clinical nutrition specialist.

字幕與單字

單字即點即查 點擊單字可以查詢單字解釋

B1 中級

女性在家的HIIT上半身訓練--上臂、胸部和背部。 (HIIT UPPER BODY WORKOUT For Women At Home - Upper Arms, Chest & Back)

  • 135 16
    Saba Singh 發佈於 2021 年 01 月 14 日
影片單字