Mini Band Upper 10 Minute Quick HIIT Workout

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your mini band upper body 10 minute quick hit. We're going to be working with the many loop bands, working our entire upper body to get some toning, some sculpting, some strengthening. Since this is just a quick hit, we're not going to do much of a warm up. So go ahead and start marching. Roll those shoulders. You can start small, then take them back. Here is how it is going to work. We have 10 moves. A couple of them are right side, left side. Let's open those arms up here to here. We will get 40 seconds of work followed by 20 seconds of rest. It's going to move quickly and we will be done before you know it. Go ahead and reach up and down. Big reach to the ceiling. We're going to start with a little pull down from the top. Go ahead and shake everything out. Grab one of your thicker bands if you got it. We're gonna start at the top. Holding it here. Watch me. We're just gonna pull down right and then left out in front of your potty core is zipped. Ready? Here we go. 40, you're here to here. So I want you to think of it as a pull down a lap. Pull down where we squeeze in those shoulder blades. Bring that elbow behind again out in front of your body and really activate the core. Everything pulling in and up as we squeeze. If you want to add a little extra, I'm going to add some things as we go. They are optional. You can keep it right here or you can add a little knee. Right. You still want to get that pull down all the way, but we get a little extra core sneaking in and a little extra high heart rate. We got three, two and one. Shake it out. Now we are going to keep that same move, but we're going to go all on one side. 20 seconds this time. We'll split our time. If you want to add that side knee, you can. Otherwise just pull down on that one side again, squeezing in the back, all through the back and shoulders. 20 seconds on the right in three, two, one. Here we go. So just a pull if you want. This one is staying nice and stationary. Or pull a knee. So again we're getting some obliques sneaking in that core and it gets that heart rate up a little bit. But totally optional. You can just do the upper three, two, one. Other side pull. Already feeling that burn. I hope. These bands are tricky. They burn more than we think, especially when we're focusing just on upper body pull it down. Squeeze. I know. Three and two and one. Shake it out. So in between, when we get that 20 second breather, I want you to shake out those arms and move through your feet. So we keep the heart rate up, but we also shake everything out. Now we're gonna put the band over our wrist right here. We're gonna pull down in front. Take it to center. Pull down here. Join me here. Take. Squeeze. Elbows out. Take it down. Squeeze. Elbows here. Pull down. So it's essentially adding a row from the center and a row from the top. We're still getting lots of shoulders. We're still thinking about pulling those shoulder blades in. I know you're feeling that burn in your shoulders, but really think about the shoulder blades coming in and those big muscles down your back. Squeeze lower. Here we go. Down and squeeze. Don't worry, there's no right side, left side of this one. But still think about that core. Last one. And here. Oh. Shake it out. We're gonna keep those arms working. We're gonna grab it on either side. We're gonna do a tricep extension. So thinking of the back of the arms extending out, you're gonna hold it in the center. We're gonna alternate one and then the other. If you need a lighter band, switch to it. Ready? Here we go. Push out and in. Out and in. So I secure here. If you want to add a little something, you can do a little tap out, tap out, Push through the triceps. You want this band to be loose enough that you can get that extension, but not so tight that you feel like you can only go halfway. Right? And breathe. We want the good resistance that we're working against, but not so much that we feel like we can't move through it, right? Yes. Breathe. You got 5, 4, 3, 2, 1. Burn the back of the arms. All right, we're gonna take it down to a kneeling position. If this is too much for you, then I want you to stand. But if you can put it here. Watch me here. I'm gonna pull the elbow up, and then I'm going to turn my palm forward, and it's a little mini bicep curl. Join me here. In three, two, one. Here we go. So up and then curl. It's row and curl. If kneeling is too much or you want to add a little lower body, you can be sort of in a modified hinge lunge. But kneeling just takes it out of the lower, keeps it in the upper. So bicep curl and row. All those pulling motions that we do. Again if you're adding on, you're just taking it stationary hinge, lunge. Pull it here, but optional. 5, 4, 3, 2, 1. Yes. Let's switch it to that other side. So band is going around that knee. Right here. You're gonna do one row, one bicep curl. So palm in, palm up, adjust as you need to. Also getting a little bit of that hip flexor stretch here. Good for mobility. Three, two, one. Row and curl. I know the curl's a little trick. It's hard to get the biceps with these mini bands, so just do the best you can. You're getting those arm muscles through the row as well. Two separate motions. Just try to make them different. Up and back. Yes. And again. Feel that stretch in that hip flexor. Right? We're getting. Opening up the hips as we get this movement. You want that extra? Take it up in that lunge. Ten seconds to go. Bring it here. Yes, you can. Three, two, one. All right, so we got biceps, we got triceps. Let's put them together. Watch me. Hold your band here, right in the center of your chest. Hold your band here. Half of the time, we're gonna do a tricep push. Down the other half, we're gonna do a cross bicep. So hold it here, nice and tight, right at your chest. And we're gonna push for the tries. 20 seconds, so you're here. Full extension. Our last five seconds. We might do a little bit of a pulse. Why not? Bicep is working just by holding it here, but we're focusing on the tries. Here we go. Let's do little ones. Pulse, yes. 3, 2, 1. Hold it down at the hip. You're coming across your body again. The bicep curl is gonna feel a little weird. You got your triceps holding, so they're still working. And then across your body. Doesn't have to look perfect. It's certainly not going to feel like a curl you do with dumbbells. It's just different, but we're still getting the muscles working. Hold it here. 3, 2, 1. Shake it out right here. Same thing. Other side. So 15 seconds, tricep extension. Five seconds, little pulses, then holding it down. 15 seconds, diagonal curl, little pulses. Let's do it. Three, two, one. Here we go. Holding it at your chest. Nice and tight, but where your bicep is working. And then extend through that elbow. It's a bend. Push down. Yes, you can. Don't forget about that core. Everything's pulling in. Let's pulse it. 5, 4, 3, 2. Hold it down at your hip. You're gonna cross it. You're gonna cross it. Tricep is working just by holding it. And again, diagonal across your body. Yes, you can. Pulses for 5, 4, 3, 2, 1. Yes. Shake them out right here. Hopefully you are feeling it. We're going to take it down to the mat. We are coming into a plank position again, sneaking in some core. But if the plank is not where you are today, we are going to have it here. You can stay on all fours. You can still get the core engaged. We're going to move it back and back, forward and forward. Join me so you're back, back, forward and forward. It's lots of shoulders. Back, forward, and forward again. You can be anywhere from your knees to your knees here to that full plank position. Sneaking in the core because we love it, but it's an upper body workout, so if you're not feeling the core today, I've got it basically on my hands. Back, back, forward and forward. Feel those shoulders. I know we are so close to being done in three, in two, in one. Finish it out. Yes, team. All right, so we're gonna have it at our wrist again. We're gonna lift up and squeeze from our superman position. If that's not right for you, I want you just to pull from all fours. Otherwise, take it down, Lift it here. Squeeze and back. Squeeze and back. So I'm lifting my legs and those legs, those thighs off the ground if you can. So we're getting all through the lower back, glutes and hamstrings, core, and then lots of back and shoulders. Pull, right, squeeze. Yes, you can. Again, you can do this from a standing or kneeling position if you would rather just be there. Otherwise, stay down. Pull it. If you want to add a little extra glutes, squeeze those heels together. You got five seconds. So we're done with this workout. Five, four, three, two, one. Take that band off. Toss it to the side. Sit back into the child's pose. You did it, team. Ah. Maybe lean a little bit side to side. Really reach those fingertips forward again. It's a quick hit, so we're not going to do too much of a cooldown, but make sure you get some good stretches. Let's take that shoulder through in that child's pose if that's good for you. Otherwise, take it to standing. Reach through hips to the back. Reach long through those fingertips and then switch your sides. A lot of back and shoulders. A lot of biceps and triceps. A lot of toning all the way through that upper body. What we love about the band. Throw back, come to your feet. Feel it in that upper body. Slowly roll it up. Just gonna shake them out here to here. What we love about the band is we get that work through resistance. So maybe you were at a time in your life where you need to do less of the heavy weights and more of the resistance. You can still get the work. Point those thumbs to the back. Grab if you can open up those shoulders. I think I am always surprised and I know a lot of you, you are as well at how much we feel the band work, especially those mini bands. Check it out. I have lots more mini loop band workouts including longer full body workouts, lower body core. You're gonna like it. Shake it out. Roll those shoulders. Thank you so much for joining me today. One big deep breath in and out. That was your mini band upper body 10 minute quick hit workout. Great job everybody.