Upper Body Strength Workout for Toned and Sculpted Arms

Hey guys, it's Reena Vokoun with PassionFit. We are moving into the upper body sculpting segment, so I want you to get some light hand weights, um, whatever feels comfortable for you, but keep in mind we will be doing higher reps. So we're going to start off by working our triceps. So your feet are about shoulder width apart, your core core is tucked in and you're at an incline. Both weights are down and you're just going to bring your elbows back and front, back and front. Good job. So if this incline at all does not feel comfortable for you, you can stand up straight, that's okay. But if you want to add that incline, just remember to tuck in your core to protect your lower back. So you're just keeping those elbows tucked in tight. Great. And you're bringing those weights to the back, to the front. Now let's single this out. So take your right arm back and your left, again keeping that elbow tucked Tight. Great job, guys. Give me a couple more like this. Keep isolating that muscle. Think about that tricep. Both arms once again. Take it back and forward. Good. Give me a couple more like this. Here's 4 more. 3, 2, and last one. Good job. Shake it out. Now I want you to put your weights together. Your feet are still about shoulder width apart. And you're gonna bring your arms up overhead. Knees are slightly bent. And you're just gonna push the weights to the back and up. Back and up. Good job. You're keeping those arms in close to your ears. Again, that core is tucked in. Squeezing those glutes. And most importantly, thinking again about that tricep muscle. Good job. You're working both tris at the same time. Back and front. Couple more like this. Great job. You might feel a little bit of a burn, but that's okay. That means the muscle is working. It's getting fatigued, which is what we want. Two more. Back and front. Last time. Great job. Let's shake it out. And we're gonna keep working our triceps. So I want you to turn to the right side. Your right leg is forward. You're gonna rest your right arm on your right leg. You're gonna bend that front knee. Core is engaged. Back leg is bent. You're gonna bring your arm up and you're just gonna take it to the back. These are called tricep kickbacks. Great job. I want you to use that elbow now as a hinge. So make sure to keep that elbow out there. And if you start to feel fatigued, just use that core. Keep it engaged, and that will give you a little bit more energy, a little more strength to keep on going. It's back, forward. Good job, guys. Keep it going. Couple more like this. 4 more. 3, 2. Now I want you to lift your palm up towards the ceiling. So we're gonna isolate that muscle, working the tricep a little bit deeper, a little bit more. It's really gonna start to burn. I feel it. 2. Keep it going, guys. Give me 8 more. 8, 7, 6, 5, 4, 3. Last 2, you can do it. And 1. Great job. Let's keep the other side working so that we have some symmetry here. Let's work the right tricep. So rest your left arm on your left leg. Back leg is straight, front leg is bent. Knee doesn't come over the toe. Once again, core is tucked in tight. Bring up that weight and kickbacks. Good. Back and forth. Work that tricep. Keep breathing. Keep engaging that core. Keep it up. Again, keep that elbow out there. Make sure it doesn't lower down. That really helps to isolate the tricep and keep it working hard. Good. Keep it up. Couple more. Give me 4 more like this. 4, 3, last 2, and bring that palm up towards the ceiling. Last time, working this muscle a little bit deeper. You can do it. Keep that core engaged. Great job. Lift it up. Couple more like this. Last 4 right here. 4, 3, 2, and 1. Good job. Let's roll those shoulders back. Take a deep breath. We're gonna move now into our deltoids, our shoulder your muscles. So feet again are shoulder width apart. Keep those weights out to the side, and you're just gonna lift your arms overhead and down. So when you're coming down, I want you to think about having a 90-degree angle with those arms. The core is still engaged. Your knees are slightly bent, and you're sitting back almost as if you're sitting into a chair. It's up and down. By squatting down, we're working the lower body just as much as the upper, which is what we want— more efficient workouts. Great job. Up and down. Give me 2 more like this, and we're gonna add a movement to this. Let's reach it to the side. So take it to the right and center. Lift it up and down. This is working the side body, the waist, in addition to the shoulders. Good. Up and down. Side and up. Give me one more on the right. Great job. Singles. Up and down. Lift and lower. Give me 2 more. Awesome, guys. Bring it down, shake it out, catch your breath. Let's keep working the deltoids a little bit more. So your feet stay shoulder width apart, you're going to squat down, you're just going to raise those arms out to the side. Great, lead with that elbow. Good, raise those arms, keeping those knees bent. Again, staying in the squat position, really feeling the shoulders now. That's okay, that's what we want. You're getting leaner, more muscle mass, which is a great way to burn lots of calories even when you're sleeping. Good job. Give me 4 more like this. 3. Last 2. And 1. Good job. Back up. Catch your breath. Shake it out. We're gonna do some upright rows. So I want you to keep your feet again shoulder width apart. Take it up and down. Up. Good. Again, you're leading with the shoulders. Continuing to work those deltoid muscles. Good. 2 more. I want you to go down for 2, up for 2. So it's down for 2, up for 2. So sit back again with those squats like you're sitting into a chair. Great. Elbows up. Keep your shoulders away from your ears. Working a little deeper. Down. 2. Give me 2 more sets like this. Down. And up. Great job. 1 more. Alright, let's shake it out. We're gonna go right into our biceps with some lunges. You're gonna start with the left leg, and you're just gonna lunge it forward and back. Good. With the biceps. Great job. Bring those elbows in, keep them tucked in tight towards your body. Lunging as well. This is working the lower and upper body, but we're primarily honing in —on those bicep curls. Down, lift. Give me 4 more. 2 more. Keep it up, you're doing great, guys. Alright, bring that left leg up and down. Keep that leg forward, working a little bit deeper on the side. Elbows are still tucked in tight. Good. It's down and lift. Now I want you to go down for 2 and up for 2. You're gonna take it down for 2. Lift up for 2. Great job. Again, that knee doesn't come over your toe. You're keeping those elbows tucked in. Couple more like this. Down and up. One more, and let's switch legs. So bring that right leg forward and take it down and up. Good. Still working those biceps and also working the quadriceps. Great. Down and up. Couple more like this. Two more. And let's take it down for two, up for two. Here we go. A little slower on the way down and up. Good. Down for two, up for two. Couple more. Keep breathing, keep that core engaged. You're doing great. Give me one more. Down and up. Alright, that completes the upper body segment. You guys worked really hard with those weights. Keep up the great work and subscribe to YouTube because there's more of this to come. See you soon.