Dinaaz guides a 20-minute at-home workout that pairs upper and lower body exercises together using dumbbells or water bottles. Each movement targets shoulders, biceps, or back with glutes, hamstrings, or outer thighs in the same rep, followed by stretches held 10 to 20 seconds.
Chapters
Hi guys, I'm Dinaaz, and in this video I will be showing you exercises where you will be doing your upper body and lower body at the same time. Have you ever felt that you are constrained with time and that you have only time to do the upper body or the lower body? Well, in my experience, because of that, I've created this wonderful integrated exercises which you can do from the comforts of your home, and I'd love for you to join me and watch me and do it at the same time. So I hope you have a pair of dumbbells. You should have warmed up before starting this or any other exercise program, and don't worry if you don't have dumbbells, you can always use water bottles and do it with them. So the first exercise is going to be working on the shoulders and working on the leg. So it's the opposite hand on the opposite leg. Please watch me. We're going to go down and up. So we are working on the shoulder and we are working on the outer thigh. How cool is that? 5, 6, 7, and go on the right leg. That's 1, 2, 3. I want you to not only watch the video, I want you to do the exercise with me. When you do that, make sure that your left leg is glute straight. 6, 7, 8, 9, and 10 more to go. 1, 2— the further your leg goes, the better it is. 4, 5, 6, 7, 8, 9, and 10. Awesome! Now we're going to change sides. Get ready on the other side. Breathe. When you do upper body and lower body, your heart rate also comes up. 5, 6, 7, and go! 1, elbows up. 2, 3 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16. Beautiful. 17, 18, 19, and 20. Now we're going to work on the bicep and the back thigh. So take your, take your right leg back, hold it there and breathe. Please watch before you start. In and out. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9. Abs held in tight. 10. 10 more to go. 1, 2. Working on the bicep and the back thigh simultaneously. 4, 5, 6, 7, 8, 9, and 10. Change. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13. How cool! 14, 15, 16, 17, 18, 19, and 20. The next exercise is going to be working on the back thigh again and working on the shoulders. So we're going to go down and come up. What I don't want you to do is to keep your knees stiff, so keep your knees always slightly bent. 5, 6, 7, and go. 1, lift. 2, lift. 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14. I like to do 20 reps. 15, 16, 17, 18, 19, and 20. And breathe. Now we're going to do a second set of all these exercises put together. So again, right hand, left leg. So when you do this, what I want you to know is this leg, your right leg, is bent and your left leg is straight. Are you ready? Let's do it together. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 10 more. 11, 12. Don't let Your left leg turn like this. 13, 14, 15, 16, 17, 18, 19, and 20. And breathe. Other side, your left leg and your right arm. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Now take your right leg back, working on the back thigh and the biceps. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Other side. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, working on the back thigh, 16, 17, only tap your leg down at the back, 18, 19, and 20. The last exercise, bend down, come up, and now upright rows, working on the shoulder and the back thigh. 5, 6, 7, and go. 1 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Put the dumbbell down. Now we need to stretch all the muscles that we have worked today. So stretch your legs out and just bend your right leg. Remember that my left is your right. So when I say right, I'm actually on my left leg. So bend your right leg, push your body a little bit front, and feel the stretch in the inner thigh. Now go down and stretch. Breathe. Come up. Other side. And breathe. And come up. Other side. And stretch. Other side. Breathe. Holding each stretch for 10 to 20 seconds is important. And come back. I hope you really enjoyed this segment. I look forward to working with you continuously on my YouTube channel. If you liked it, please do subscribe. And share my channels and like my video so that we can come back the next time and work out with me. Thank you.
