Time to get those muscles on FIRE and TONE that Upper body with this MUSCLES ON FIRE UPPER BODY SCULPT Workout! Grab those weights and target those Upper Body Muscles in 10mins! Do this everyday for 30days to start seeing results! Want that extra motivation and longer daily workouts? Download the BTES APP for FREE and become a VIP!
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Total-Body Benefits of the Muscles On Fire Upper Body Sculpt Workout!
Tone & Sculpt : The definition of tone is to enhance your muscle mass and to sculpt is to remove fat to slim down the physique of your body, also known as body contouring. Muscles are essential to helping us to move, lift and breathe. The stronger, healthier and more well trained our muscles are, the easier we’re able to carry out these essential activities. Strength training is one of the best ways that we can build and preserve this precious tissue. Doing a body sculpting routine can yield many benefits including an increase in lean muscle mass, increased strength and stronger bones and joints. Increased muscle mass increases metabolism, resulting in more calories burned in everything you do.
Strength training is essential for strong bones, maintaining muscle mass and a healthy and happy mindset. If that isn't enough, not only will it help you reach your physical goals but it also improves the quality and quantity of your life!
Peak State Mindset : A peak state is a state of readiness and positivity. When you are in your peak state, you feel energised, focused and ready to conquer the world. It is so important to understand the concept of peak state and how to achieve it, because it can change your perspective on everything. Having a self-trust mindset can really benefit your well - being and support your mental health. To do anything great, you have to be able to trust yourself and believe in your capabilities. Success is not something that just happens but something that you create. You have to have the confidence to banish any negative voices in your head. Positive thinking is a mental and emotional attitude that focuses on the bright side of life and expects positive results. Having a positive mindset means making positive thinking a habit, continually searching for the silver lining and making the best out of any situation you find yourself in.
We can help you with this on the 5 Day Better You Program
Muscles On Fire Upper Body Sculpt - What are we doing in today's workout?!
Front Raise to Reverse Tricep Pulses : This exercise will help to sculpt and tone your arms, as well as improving your upper body strength and balance. Bring your arms up to your body and with two weights in your hands bring the weights outside of your knee to start this exercise. Extend the weights up to the sky with your palms facing down, take them out to the back and make a pulse. Pull your core in tight, keep it engaged, hold your ribs in tight and breathe through it. Stand up nice and strong and adjust your shoulders. Feel those pulses as you make little pulses up and down. Keep moving your arms up and down. Start with 5 or 8 lb weights and drop down to a lower weight for the second set. Lift up, go forward and then push back, each and every time!
Bicep Curl to Punch L & R : Keep both weights in your hand to keep a bit of tension in your arms. Extend your arm out and then bring one arm up into a Bicep Curl and punch out! Do one arm at a time, keeping your arm engaged throughout. Have a good static hold and keep your body moving. Pull your core in tight and take your arms out nice and wide. Tilt your leg up and bend your knee slightly, release and then take over to the other side. Make that Bicep Curl with your other arm. Extend your arm out and give a pulse at the end.
How is your bicep working? Check it out! Stay strong, look at those biceps and have fun! 3 2 1 feel that pulse! As you make those tiny pulses up and down, slightly bend your knee and push your foot firmly into the mat. Tuck your hips in tightly, move and gently pulse your hand.
Prayer Pulses : Drop your shoulders down, use two weights and take your arms into Prayer Pulses at a 90 degree angle. Have your elbows back with your hands holding the weights and keep pulsing. Squeeze your elbows together up and down! You have got this! Keep making those gentle pulses up and down telling yourself 'I Can feel The Burn!' Drop your shoulders down and keep moving your arms. Keep your elbows lifted nice and tight throughout this exercise. Contract your chest muscles while pressing each hand into the other. Slowly raise your hands overhead. Pause and return slowly to the start position while maintaining a strong contraction and complete control. Brace through your core throughout and maintain control and stability of both arms. With your elbows together and your hands facing upwards, pulse up and down for 40 seconds.
The goal with this exercise is to really focus the BURN in those arms. Squeeze your elbows together and keep your arms lifted. Feel the pull in your shoulder as you continue to work through this great Prayer Pulse position! It's all about showing up!
Single Arm Overhead Tricep Dips : Bring your arms up over your head and hold the weights above your head, take them down your back and pulse. Working one arm at a time. Tiny pulses in a great rhythm are best! Gently move one arm with the weight behind your head and back. Keep your belly button pulled in, your core engaged and breathe through it. Squeeze your glutes to protect your lower back. Bend your knees slightly and do not arch your back! Keep pushing with the weight behind your head, gently and slowly. With your core engaged keep moving up and down making those tiny pulses with your elbows. Keep on pushing forward and shake it out!
You made a great decision today to show up and do this workout! Keep on squeezing as every single rep is creating more power in your body!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Looking to build your upper body strength even more and to tone your arms and back? Then add this BUILD UPPER BODY STRENGTH WORKOUT to your workout routine for 30 days to start seeing great results!
Leave your comments below, let me know what workouts you want to see next!
Love,
Rebecca
xoxox
