6 Cold Weather Workouts

Denise Austin
by Denise Austin | 
With all the cold weather many of us have experienced, I thought this would be the perfect time to offer up some cold weather workouts to help you stay fit even when it's freezing! Don't let inclement weather stop you from exercising - it's extra important to get in physical activity in the wintertime, to help keep immune systems healthy. Below are three of my favorite outdoor activities, as well as three indoor cold weather workout routines you can do right at home when the weather is keeping you inside!

First, a quick tip to help get in extra movement if you are stuck indoors, try my EVER BETTER™ AirWalker or my quick Fidget-Cisers - do a different one every hour you are awake, to help burn extra calories!

Cold Weather Workouts: Outdoors

All of the activities below are great ways to burn calories and fat, build muscle tone, and get in some fresh air! You can rent equipment if you don't own any, to give it a try and see how much you like it without committing to a larger purchase. All are great family activities!

Figure Skating. Figure skating is not only fun to do, but it burns calories, too! For someone who is 150 pounds, you can burn up to 500 calories an hour. Bonus for people who really don't like cold weather - seek out an indoor rink!

Snowshoeing. A 150-pound person will burn around 275 calories in just 30 minutes of snowshoeing. It can take a little bit of time to get used to snowshoeing, but once you get the hang of it, it's like walking (one of my favorite forms of exercise) in a winter wonderland!

Cross Country Skiing. This is an excellent calorie-burner: A 150-pound person skiing at a slow 2.5 miles per hour will burn about 460 calories per hour. Ramp that up a little bit, and the calories burned goes way up! It's also a fun way to get out in nature and see places you may not be able to access via walking or snowshoeing.


Cold Weather Workouts: Indoors

If cold weather workouts outside aren't your cup of tea, work out indoors! The three below offer up a variety of workout types and lengths of time, so you can fit in some exercise whether you have 10 minutes or more!

Daily Workout Cardio, Legs and Thighs

In just 20 minutes you'll get cardio and a leg-toning workout! This one WILL get your heart rate up and fat melting away!

Fit & Lite Yoga Cardio Pilates, Abs & Waist

Take 20 minutes to do this ab-firming workout! I love this routine - it really helps to target tone your midsection, while lengthening your body.

Denise's No-Equipment Daily Dozen Arm Workout!

Want sexy arms but don't have weights at home? No worries! This 12-minute workout will leave you with shapely arms once you add it to your weekly workout routine!

In addition to these workouts to help you stay healthy this winter, try my Winter Food Suggestions and Winter Skin Care Tips, too!

Let's live EVER BETTER™ - Together!


Daily Workout: Cardio, Legs and Thighs Transcript:

Welcome to your workout, get up on your feet and let's begin starting with a wonderful warm up to get the oxygen flowing, and today we're going to do some moderate intensity aerobics and pretty soon we'll be firming up those legs too targeting those thighs, no more jigglies. Are you exercise with me? I hope so. Get off that couch. Get out of bed and do something for yourself today. You'll feel much better when we're done. The hardest part is getting started. That's right. For everybody even those very fit those first few minutes really takes effort, but once you get past that you feel better. That's right two more let me see, those arm muscles. Great. Take it back, stretch your arms, open up the chest, come on back, swim backstroke, swimming up, beautiful ocean. That's. Take it way back. Isn't it beautiful out here? Feel as though You're right here with me enjoying this beautiful scenery. That's it, reach it back. Really open up the chest. Improve that posture, sitting up and standing up tall and make you look like you've lost five pounds. Instant slimmer. That's right. Think about that, next walk into the room, walk in with confidence, two more, one and two let's take it forward, swim forward, gets it. This is a great stretch for the. Shoulders, beautiful stretch, stretch, stretch, doing great. A wonderful stretch. Last one. and stretch to the side feeling the sides of the the waistline, tummy in, and keep it tight. Keep it in. Good.

Two more. One to switch side OK feel it. Feel the stretch. Hold it. This is a wonderful way to stretch the back. Open up the back. That's it. Great Smile. We're going to burn fat today. Oh yes, we are great. Hold. That's it. Beautiful. A little arm action now circles no more flabby arms. Come on lunge side to side Use your thighs. Lunge. Your legs take it down. Let me see those thighs. working and the arms at the same time. You're doing it little arm circles. A great way to warm up the whole body. Get that oxygen flowing. That's it and crisscross. Come on. That's it. Improve that bust line. We must. We must remember that in school. Good. Criss cross cut that fat right out of your diet. That's it. Firm those arms, chest, the shoulders give your breasts that up lifting look, that's it.

Two more, good shake it out, shake it out. Use your arm Muscles. That's it. Take it up all the way. That's great. Chris cross. Chris cross It's great for the chest. Okay. All the way up. Chris cross. Take it down. Use your chest. Use it. Chris cross. Come on. Really feel it. Feel it. Work the chest. Good. Are you ready for aerobics now? March in place. Here we go. Pump it out. March, March. Pick up those knees. Pump it out. Okay. Do the best you can. Now give it all you've got. This is where it counts. This is where you're going to burn body fat. Burn those extra calories. That's right. Great. Let's start on this side. Here we go.

Get on down there. Your back is straight. You're pumping those arms. Those arms. Show me those muscles. Yes, come on. You got to get up here and I want you to feel guilty if you haven't done yourself today, come on. It's only a half an hour of fun and fitness. That's where I keep it going. Good. Really? Use your arm. I want them pumping. Try to change your on towels side to side. That's it. Good. Shake it. Good. Get those arms up. They burn calories a lot faster. That's right. Making every minute count here. Get it going down.

Good. Good. Lift the leg. Bring it up. Up, up. Good. Okay. You'll get to the side. You got good. Keep it going. Shuffle work that body. Good. Burn those calories. Shuffle. Pick up your feet. Come on now. Shaking. Use those arms. Pump those arms We can add a little lift to this. This is called plyometrics. A little interval training. That's it. Come on. Give it a go. Go, go. Go push off your legs. That's it. Let me see at work. Those arms. Breathe a couple more tomorrow. Okay. Take it easy. Take it easy. Take a breather here. Interval training is like going up and down hill, so this is our break minute. We're going to pick up that minute up again and make it hard. Intensive. This really is a blessing.

Okay. Are you ready? Here you go. Come on, get into. Good. Blast that fat away! Great. Good one to March it out. Shuffle to the side. I'm proud of you. That hard little seconds really gets the heart rate up gets that metabolism, lifted work the arms o more flabby arms here. Sleek, sexy, nice definition and take it easy. Take it easy. Now hold it right here. Hold it back, take it easy. Now we're going to pick up this face. Remember the interval training. This is our easy minute, and then we're going to pick up the base. Here we go. Go, go. Give it all you got. Go pick those knees up. Come on. No slouching pull, knees higher got a smile. We're burning fat now. That's it. You can't stop even through the commercials if you really want burn those calories burned these up.

Keep. I'll be right back to get ready for those legs. Welcome back to your daily workout today. Our daily body spot. is thighs, working those beautiful legs. So we get nicely. Legs today. We're exercising from the beautiful beach here in Paradise Island, so let's begin getting those nice toned tucked legs. Your first position is to really lift the leg behind you. This is working the back of your thighs. That's right. No more cellulite back there. We'll get rid of it all. cellulite is is underused muscles. That's right undertoned. So right now we're going to tone and firm from this area right back there, lift and lower the legs. Squeeze the buttocks as you do that too is a great leg. Exercise zero in right back here. Great back is straight tummy is you. Use Your abs, that's it. Use your legs, but not your lower back.

That it, always think about good posture, good technique, and that's it. You have beautiful legs. I promise you if you do this with me, get up and follow up on a couple more. One and two. Can you hold it now? Let me see. Hold that stretch. Hold it tight, tight and release. Now let's work the sides of our legs out together. Out Together. Is this working? Those saddlebags that we outer part of our thighs today, I'm going to target all the eras of the blades, the outer thighs, back and pause. Inner thighs to the knee. That's your high and low back strain because your tummy and your tummy stay tight and firm.

Great. And now focus on the inner thighs. Oh, you just criss crosses in front of. I like to use the chair for extra balance. Feels though it's your ballet bar since that's what we're focusing right now is your inner thighs, so as you criss cross your legs I want you to focus all of your effort right in the inner thigh. That's how we get rid of those jigglies in there. That's right. You want to firm up your inner thigh area. This is the way to do it. Really, really feel it. Squeeze your inner thighs. Beautiful legs, Feel so happy.

Feel good about yourself and two more hold it there. You'll notice that my inner me is. That's your goal. That's it. Beautiful. Good two more, one hold it. This is working the inner knees no more jigglies in your inner thighs, your and your kneecap. That's it. Hold it. Hold it. Balance is the key. Hold it. Stomach in. Beautiful. Put a smile on your face. Your legs will look beautiful. You can do it. I know you can take a breather. Let's switch the chair to the other side and work the other leg. Now. Ready and squeeze and release in the back of your thighs to begin with. Right back here where we all have a little extra. That's where we have our problems with your back, straight posture exercise. Focus on keeping your abs tight. Don't arch your back. Okay. Let the leg do the workout.

Always think about good form. That is the answer to making every minute count. Very effective exercises to concentrate right back here. You can spot train and that's what we're doing. We're hitting the spot on her thigh and we hold it. Beautiful. Come on then the leg that you're on. Hold it now, les. Come on. Think about good posture. You could do this. Everybody can hold it. Balance, balance great. Okay. Outer Thigh work lift, lift and lower. We're now targeting the outside of our thighs. That's right. No more saddlebags. That's the area. All of us. It's right there. I do too, and I overeat and don't exercise enough. That's where I get it. I had to lose 35 pounds after both babies, so I know what it's like. Keep that leg going. Good. Your back, straighten your tummy time. You're doing it. Smile. You'll have nice trim, slim legs, lean and fit, and that's the key to keeping them in good shape.

That's the reason we're doing this, to really help firm and tone, the leg criss cross. This is now targeting the inner thighs, the area most of us have problems and all of us. Do you know why? Because it's one of the most underused muscles of the body. The inside of your thighs, even if you walk or run, you still don't get to zero in on the inner thigh, but this exercise does it for sweep it, sweep it back is straight, and your tummy thing. Everything is a perfect body alignment. That's it. You're doing great. I'm proud of you. It's worth it. You'll have beautiful legs, I promise you, but you got to do this daily with me, okay? Monday through Friday, and I work on each body each day, all of our problem areas, because you can zero in and reshape that area. The legs, the arms, the abs, the buns. Last one. Hold it a little lifts little lifts. That's it. Feel it inside there. Feel it. Feel it beautiful. Okay. Come on down. Now we're going to sit for our stretch down on your chair and just relax. Now, what I want you to do is place your foot right there in front of you and feel the stretch in the back of your thighs and now slowly lean forward, lean forward. Can you feel that stretch? You should feel it in the back of your thighs, part of the hamstrings and buttocks stretch it forward. That's it. I could feel that stretch feels so good. Stretching the back of your thighs and the buttocks. He leases a lot of lower back tension, so I want you to do this stretch forward more and release. Bring the leg up. Try to hold it up as high as you can. Sit Up nice and tall. Pick up that leg. If it's shaking, that's okay. You can do it long as you get a nice stretch in the back of your leg. Hold this stretch. That's it. Always take nice deep breaths when you're stretching, never hold the breath. When you're really getting a good stretch, good and release you to bring the other leg across. That's it. Lean slightly forward. As you lean forward, try to keep this leg parallel to the floor. This is a great exercise and right thigh stretch, stretch, never bounced. Stretch, stretch. Feel that point of tension. Never pain. Just a feeling. Oh Gosh. Hold it right there and take a deep breath. Inhale and exhale. Come all the way up. Let me see that good smiling face. Nice until stretch your leg towards your it, up, stomach and back. Straight. Good posture, perfect body alignment. Hold that leg up, hold the leg up and slowly bring it down. A nice cleansing breath. Inhale and exhale out. One more deep breath for me. Come on energy and oxygen in any tension or anxiety, but give yourself a big hand. You did it today. I'll be right back.

My name is Judy. I'm from Delaware and I watched you on Lifetime. Oh Great. I have a question. I have a bad lower back and when you do the standup with the chair, sometimes I feel pressure down here and I'm not doing it right apparently. And could you show me? Sure. That's a great exercise for your legs, but I want to make sure you're doing it right because it could hurt your lower back if you're doing it incorrectly. So lean up against the chair with the little wait just a little weight on your body. Lift this back leg up and back and let me see. Good. Keep trying it up and down. Up and now, right now you want to squeeze the buttock muscles because if your buttock muscles are squeezed, you're not using your lower back, which is good. You don't want to use your lower back. Now, lift and lower the leg, so next time you do your leg lifts, make sure your knee is bent, that you're standing on and you use the muscle, not the lower back. It's great, you worked out with me. I'm so proud of you. I want you to join me on the next daily workout. Have a great day. Bye Bye.


Fit & Lite Yoga Cardio Pilates, Abs & Waist Video Transcript

Hi, I'm Denise Austin and welcome to fit light. Today we're going to target our abs and trim that waistline with great PyLadies moves. Also, I'll give you some details on diabetes. We're exercising from the beautiful red mountain spa in St George, Utah. Let's begin our

you started. Then we'll go right into some cardio night and today we're going to trim our waistline. Target those abs with Pilates. Then we'll finish it off with some excellent stretches. Let's begin. Inhale up, exhale out. Wonderful and stretch the arms back. Stretch them all the way back. We'll get rid of any stress or tension in the neck and shoulders. That's it. Loosen up the joints, feeling good, smell. We're going to do something that's good for you. Healthy exercise. That's right. Feels good, but for a wonderful way to start the day. That's it. Great. I hope you enjoy this beautiful background, so pretty feel as though you're right here with me. Our one-to-one workout. He was the one. I'm your personal trainer coming right to your house or a total body workout and stretch it side to side. Now really reach side to side for the waistline, trim and slim the sides of the waist.Really reach it out. That's it. It's all about right here. We reach, reach. These are called isolation exercises. You do miss a warm up in ballet and any dance classes. Great warm up work that wastes come on. Trim in slim. You got it. That's it. Excellent. Last one, and we hold lakes. Come a little apart. Turn your toe down in this way and now stretch towards your leg. Reach where your calf or your shin or your ankle, and let's do triangle pose. It's a wonderful way to open up the heart, opens up the chest, improves your posture, stretches the body. Yoga is a wonderful way to get rid of stress intention. I love it. I do a few minutes almost every single day. Acts it and come all the way up and turn your toes to the opposite side. That's it. Really ground this foot as you lean into it.Go over the leg stretch and open up the chest. Go as low as you can. Even down to the toes the floor. Do what you can. That's right. This workouts for you, try your very best today. Give 110% effort. We'll see results. That's right. And did you know that vitamin C is so important for anyone with diabetes? So important. Good and come all the way up. Do you know why it helps to lower glucose levels? That's it. Now open up your chest. Beautiful Warrior exercises. Important too. Cause it helps burn those calories. That's right and stretched to the other side. Hold open the chest. Your back is straight. You're thinking good posture. Long enough me. That's it. And slowly come up. Chump your feet together. Inhale, go get your shoes on. I'll be right back for aerobic workouts.Are you ready to burn some fat? Yes you are. Come on, let's get started. Okay. Move that body side to side at it. Good. Cardiovascular workout. Burns fat. That's what we're after right now. Good fighting diabetes. Come on, come on. We can do it. I don't want the onset of diabetes. Guess what? It's gone up for the last eight years between the ages of 30 and 39 70% that's why now the American Diabetes Association is calling it epidemic. So we got to get going. Come on you guys. This is my mission to help you lose weight, to get exercise and move right with me every day. No excuses. So you're right in the privacy of your own home. Come on. That's why I'm here for you. I'm going to energize you to like do work out. There are some days I don't feel like it either, but I know how much better I feel when I do it, so just get through it.Okay, let's work. Those legs. Work the arms. That's it. Lift the legs he owes to the buttocks. That's it. Just like that. Get those heels up. Good. Use your backstreet. We'll work it out. Great. He'll two, three. Are you good? You got it. That's it. Good. Keep it going. That's it. To the other side. Heals up. Come on stove again. Back is great. Great. Two more. Pump it up. Okay. Relax. Touch behind you. Got It. That smile. We're going to burn some fat. You'll like that? Yes. We all do. Wonderful. Move the body always. I always want you to feel like you're really working all the muscles. That's why the arms are going. The legs are going, yes. Let's pump those arms now. Pump it on to pump it onto good heals up. You got it. Arms and legs. Good. Put a smile on your face. Yes, you're doing something healthy for you. Good. It's a start. Even though if you could only do two minutes of this, it's better than nothing at all, right? You'll get through it. Come on. Get those yields up. That's what I tell my sisters. Come on. Just get started each day and your bill's solid. You better trade pump those hours whenever you can. Squeeze in a little exercise. Even if it's two minutes, it all can add up to one regarded mass. One good. That was single it out single. Good.Okay. Hold it here. Take a breather. Inhale and exhale. Really inhale. Come on while you inhale for me and now exhale down. That's it. Good. Okay, let's go. Scoop work that work, those legs. You can do it. Keep it moving. Double it up. Here we go. Ready to do this, to do this site. Excellent. Keep it up. Yes. More Stamina. That's what this exercise can do for you. Cardio workouts. Give me more energy. More enduring. Three o'clock. You're still feeling awesome. That's it. Keep it up. Two more. Just like that. Work those arms. Come on. Pump it up. We got those Greek muscles. They're under there. Work them. Last one. Okay. Take a breather. Inhale and exhale. Single. Come on. Scoop. Scoop. You got it. I love this workout. Feels good. Work the whole vine from head to toe or total body blitz. Two more. Last one. Okay. Hold it behind you. Take a breather. Take a breather. Inhale and exhale. Inhale real deep and exhale Kinda over exert that. Exhale, really good work. Those homes. Work those legs. Up. Next is my ads in wasteland workouts and bloodies, so keep moving over here, right?Welcome back. It's time for our party's workout to trim our abs in waist. Let's get started. Go down to your elbows. Keep your ab muscles in. Really tighten them, man. Now slowly press the legs out in this position. Now as you do this, I want you to hold on the leg, pulled onto the other one, lift and then lower. Make sure when you're doing this to small of your back, the good step mat attends the floor. That's it. This is great for those abs. Excellent for the entire front of your tongue. Flat Tummy right now with this great exercise, your Chin should be up. You're adding vessels in action. Engage those ab muscles. Feel it in the tummy. That's it. You can do it. Yes you can. This is where it all counts to really get that nice trim, slim waistline. That's it. Got Two more.The last one. Good, and now we hold it up here. Hold it up. Great. Now go to a level that you feel very, very controlled without your back. Archie. Stay there. Stay there. That's it. Now pull it back up. Pull it back up. Wonderful. Try it again. Go all the way down to a point. Do you really feel your ab muscles working, but don't let your back come off the ground. That's it. Hold it there. Hold it tight. Okay, toilet back in. This works. The lower tummy towel. Let's do that once again. What you do is you bring it to a point of control. Can you hold it? Can you hold it there? Okay. Now a little baby pulses. This is called the hundred to the best. You can hold it there. Two more. Last one. Take a breather. Those are hard. They're challenging. Yes they are.Okay. We're going to slowly bring the leg up and end up and bring you like down and bring like down. You're really working to target those ab muscles right now. We'll work it out. That's it. Told it. Really feel this workout. Feel that muscle working. Langton's the abdominals. We've got two more. Last one. Excellent. Feel those ab muscles really working. Okay. Switch legs or you lift the leg. You lower the way you lift the leg, you lower the light. Works out excellent. For two. These exercises that were, I want to show you my favorite ones on my video. These are some of my favorite ones from the [inaudible] for everybody. Workout that really, really work. I love them. Two more. Last one. Come on. Very effective. Great. Okay. Bring knees into your chest. Come all the way up. Let me see that beautiful smiling face. Bring your legs forward.We're going to go out and pull it. Can't go out and pull in. Great for the size of the waistline, your oblique muscles it slim and trim the waist. That's right. Lose an inch around the belt. Good. Just a couple of these. They're very effective. We're get from side to side. Really get down there. Work at, yes, you're doing it. Left set. Excellent. You could do it last one and release. Let's go to the side now. Hold Your Body Upright. Lift up for the hips. This is working the size of your waistline. Hold this position. That's it. Hold it up. Now what you're going to do is slowly crunch down forward and lift back up. Great. Try it again. Down and up. Inhale up. Exhale out. Last one. We hold. Hold it. You could do it. It's a great way to trim that waist.That waistline will be nice. Lean and Trim. Hold it up there, hold it up. Hurry and now let's take it all the way to a full reach body. That's it. A T stand. Hold it. You're strong. Your lead, you're working the waste from all angles. Great. PyLadies mood strengthens the waist. Also your core muscles of the torso. That's there's a whole, this beautiful switch sides. You did. You feel it? I did. That's very effective. Okay, let's stay right here. Elbow in line with your shoulder. Very poor. Notice it's right here in line. Okay? Then you pick yourself up and you tighten up right there. Ooh, can you feel it? That's where you want feel. Hold it right there and as you crunch forward, XCL out and as you lift up, you inhale, exhale, take the pills out. We'll take it up and lifted up. You got two more.They're very effective. You only have to do a few because they really work. They're proven to work. You can do it. Last one. Come on, give it your all. Give it your off and hold it up there. Okay, let's go to the pole body to stand. Come down first. Lift up, up, up, up, up, up. Hold it up there. Great. Strengthen that body straight from your core muscles. You got it yet. Hold it. Two more second. All right, let's turn our bodies to the front. Now we're in plank pose. Now we're going to work the lower tummy. We're going to hold our abs in. Don't let anything go per se. Combine focus. Put it into the tummy. Now you're taking up. You're holding it up. Good. Bring it in. Dre it out the other leg. Bring it in. Bring it out. Come on. These are the best one I have my husband doing now. We've got a six pack. Yes. Day work type promise. I've seen his old tummy change. It looks awesome. Come on, you can do it too. Last one gray. Take a breather.

Inhale. I'll be right back with yoga and stretching. Let's begin our yoga together. Taking a deep cleansing breath, bringing the arms up and exhale it out. That's wonderful. And now strengthen the spine muscles by creating a nice long lean leg and stretch your arm over. That's it. We just worked on our abdominals. Now we're strengthening our back. Very important to always work the front as well as your back. It's called working the opposing muscle groups. That's right, and switch. Switch to the other side. Hold it up and that's it. Stretch it out. Hold, hold. I have lots of great exercises every day on my online website, Deniseaustin.com it shows specific abdominal exercises as well as some great Pilates. These exercises over 100 different Pilates moves. If you want to go online, hold it up there, hold it up. Good. Come on, squeeze the buttocks. Great, and now we're going to stretch through the shoulders. I want you to bring one arm through and stretch down. It's a great stretch for your shoulders. That's it. Stretch it out. Love the stretch.

Wonderful and stretch through the other shoulder. Bend to the side. Stretch around so good for your shoulders. Opens up through the shoulder blades, no more shoulder tension. This is where a lot of people get it between the shoulder blades and that one exercise really works. Okay, let's take it up onto your knees. Thinking about good posture, I want your back nice and straight. You're just going to do a slight lean back. Hold it. It's all about strength here. It's a pose and yoga. That's it, and come up. Let's try it again. Keeping your back straight. It goes back all together. Feel the stretch here. It's great. Hold it, hold it, hold it. I want you to give a try to the camel pose and what you're going to do is place your hands right here and kind of just give yourself a little stretch opening up.

That's it. Can you do that? If you can, let's go to the next level and that's bringing your hands down by your heels and really opening up and release. That's relax the back by going to child's pose. Hold your body weight forward, feeling that body weight forward and feeling your stretch and your shoulders. This is great for lower back tension and come all the way up, sitting up nice and tall. Bring one leg forward and cross the other leg and let's stretch. It's important to keep your back healthy, keep your whole body healthy, turn to the side. That's it and release. There are so many of us that really need to watch what we eat to really help prevent diabetes. If you already have the onset of diabetes, you have to make sure you're exercising every day to burn those extra calories and that you're eating very healthy foods. Take Vitamin B 12 that helps break breakdown carbs as well as PAC will help you create. Taking a nice deep breath. Inhale and exhale. Keep going. I'll be right back.

We did great today. We did yoga. We did full body workouts that works your abs, your core muscles, the center of your entire body, and then we also did some aerobics to burn fat, which is so important to help us all to prevent diabetes here. A couple extra tidbits. Make sure that you're eating a smart diet filled with fruits and vegetables. Whole grains. Try to strive for seven to nine servings of fruits and veggies. Also eat fish twice a week. Exercise on a daily basis and make sure you drink lots and lots of water. Might even think about taking a multivitamin to help you stay fit each and every day. I'm here five days a week for you, and on weekends you could do one of my DVDs. I'm here for you. Got To do it. It's worth it because you are worth it.


Daily Dozen Video Transcript:

Welcome to getting tone, sexy arm lets begin. The first exercise is for the back of those arms. Keep your back strong and straight and lift your palms upward and now feel it in the back of those arms. So when we waved goodbye, nothing will jiggle. Look at tone the triceps. First of all, make sure your knees are bent to protect your back lift and lower in a pulsing action. This'll help from and shape the triceps. That's it to be those muscles nice and strong and healthy. Great tone from sculpted on two. I've got two more of these. Hold up now. Hold, hold, hold. Little baby bolsters up, up, up, up, up, and relaxed. Okay. And circle the arms all the way around. Opening up through the chest. That's it. Nice strong arms. Feel the stretch all the way around. Opening up through the chest, stretch and tone.

At the same time, burning our muscles to the upper body. That's it. The chest, the shoulders, as well as your arms. Last one, you duffle switch sides, switch and open up the chest. That's it really feel a big circle. Stretch those arms tone. Those arms. You got it. You get a great take talks. That's it got two more circle all the way around last one and relax. And now let's begin. Bicep curl don't need any weights with this workout. You're more than happy to grab a peer weight, but not always. You have to need weight. So this is a great exercise. The berms, the biceps, just speak. Sure. You're concentrating on the muscles. Feel that that's a concentrate and focus on your bicep. You're doing a little bit of a by some metric. Hold here. That's it. Come on. Really? Feel it. Got two more bicep curls.

Great. Now hold it right up here. How are we going to do baby lips? That's it. These are bands make to begin with and lifting. This is shaping the shoulder. Beautiful, sexy shoulders. That's it. Lift. And the moment. Great exercise to for all right through here. Giving your arms beautiful shape. That's it sculpted arms. We got two more of these last one. Good. Now we hold it up here and bring your arms together. Your elbows together. And baby presses. What you're doing here is pressing your hands together. Your elbows, your board Crimson. This is now working the inside of your chest right here. No more bra overhead. That's right. We're good. From our bust lift and tone. That's it good. Are your elbows together? Feel like it's glued together, press them together. I said that typically press harder together. Make sure you're doing this great standing up tall stomach is in.

That is strong and straight. Notice. My elbow is a real high. I'm not doing this. It's lifted. That's it great, Chris together. Squeeze them together. Last one. Oh, okay. Can you feel it all through here? Wonderful. Hang out, press in and open and open arms link and strengthen. Lengthen the muscles of your bicep of your upper back. That's it. Open up through the chest. This will also help improve your question. Lift and Burma lift and chest press. That's it got a couple more, just like that. Lift and press and breath. Okay. Now, are you going to bring one arm all the way up? Hold it up there as your baby lips up and down. That's it? That makes sure your legs are bent and your arm is lifting up. That's it. You just concentrate right now on this one arm to really strengthen and told and berm all back here.

That's it. Now, hold it up there and bend and stretch and bend and straight. Even though you're not wearing weights or even wrist weights, you're just using your own muscles to do your workout. It's a lot of kind of putting that mind to your muscle. Thinking about machines, strengthened to your lead. Totally at the same time, getting beautiful shaped your arm. We got two more. I love this one. Last one. It's going to be other songs that dip first meet slightly. Placing your hand on your upper thigh, lean slightly forward. So you really get the back of your shoulder. That's it. As well as your triceps, put your shoulder blades down. Lift that hand higher and higher. Good workout. That's it shaping and told me. And it's chiseling your arms. That's a last one. Hold it up there. Now. Then notice that arm stays nice and steady the upper part of the arm. That's it lift. Okay.

That's it. It's not flailing. You're not swinging. You're focusing on the muscle. That's it slow and control that the muscle do the work, not momentum and buses work miracles on your metabolism muscle group, per se. We got to wear these. You can do it. Hold it up there. Beautiful. Great. Now it's time for our barn circle. The first one is just circle slowly, all the way forward, making sure your arms are strong and street. Elbows are nice and wrong. Your muscles are strong. That's it? Little circles, very small circles. Keeping your arms right here. Don't drop those arms. Okay. Now circle in the backward direction, back little ones. That's it. Strong arms. Good strong body backs. And now placing your hands and they'll just presses up. I could push it up, up high, pushing the roof up. Come on. Strong arms lifting higher press, press, press.

Now down, down in all directions. That's push shift down the field all through here. Yes. Strong arms. Great little push it forward. Forward. The direction is forward. Like you're clapping. I have backwards. Push it back. You got it. Good. That's it. Oh, okay. Relax. Shoulder presses up. That's it down. Push up. That's it. You'll as though you're pushing a 10 pound box over your head. Push it above. That's it really isometrically feel the muscles working. That's it concentrate. Focus on toning and shaping and sculpting your arms uniform up to one. Last one. Beautiful. Bring those arms behind you. Add slowly. Lean forward. Your arms are going to go up and back down. This is now shaping the back of your arms. Your shoulders. No more bro. Overhang. That's it. Burman. Tell him the upper back. So you have a nice, it looks good from behind. Beautiful back. That's it keeping your back strong and straight. Try to get the shoulder blades together, back there. That's it.

Got it. Two more last one. Okay. And now we take it in and out. Reach out, pull back now working in different part of the biceps and shoulders we're working at from all angles each and every the arms, chest your shoulders, your upper back out and back out and pull back in. Really feel it cool. That's it. Two more now. Hold it right here. Bring it forward. Just like you're serving a tray and now you're working on the upper back muscles. That's it squeeze your shoulder blades behind you. That's the exercise. You're strengthening all the muscles that align your spine to keep you healthy, to keep your back looking beautiful. Sexy back, pull back. That's it. Try that again. Go back. Got one more full back now. Hold it. And you're pushing your elbows back behind you behind you. That's a little harder, but it improves your posture. That's it? It strengthens the upper back muscles. They help you Dan upgrade all the time. Push your elbows behind you in, in, in that's it focus. That's it beautiful. You're going to get stronger. Strong is sexy. That's it. You got two more, one more. Okay. Bring them up at overhead at four. Bring them up and overhead and stretch. And Tony cross behind you and really uplift the chalk. And that's it. Excellent.

You can do it one more over and now pull down, pull down, pull down for blacks, giving you blacks. Beautiful shape, shape it, turn it back there. Good number ran where you could picture right where you're working right through here. Push down. When you pull up, you're pulling up pulley all the way down and screens your elbows behind screen. You, you got to stand up tall. That's it. Couple more lap pool down. Last one, go down and all the way up and now just stretch it out. Stretch it out. You beautiful stretch. And now slowly bring one arm up overhead and give yourself a Pat on the back for doing so well today. Stretching out the triceps. So all the stretch, breathe into the stretch and relax. Give yourself another Pat on the back you deserve it. That's it. That's it feel that wonderful stretch stretch. Beautiful opened up through the chest. Place your hands behind you. Open up your chest chest, open up every your elbows to touch and stretch back and very happy,

Beautiful arm, upper body workout.