Natalie Jill and Shelley Pelley lead a five-minute arm workout outdoors in Del Mar, San Diego. The routine covers bicep curls, tricep kickbacks, and cardio punches, with a warm-up to get started.
Hi, everyone, I'm Shelley Pelley. And I'm Natalie Jill. And welcome to the Five Minute Burn. We're in sunny San Diego, although it's not so sunny today. It's a little windy, a little overcast, but we're on the coastline in Del Mar and as you can see, the weather is a little overcast, but it still smells like salt air. And we're here to get a good workout.
We're gonna work on our arms today and we're gonna start first with a warm up for the arms. Warming up the core, warming up the body, and then really focusing on those muscles. We're gonna start with light punches. You can do these with like I've got light weights are fine or no weights at all. Like Shelly's got. Really concentrating on these. Punching, punching, punching, working out that back, warming up those arms and you can.
Feel like your core is engaged. So I'm tightening my abs and I'm moving my core around. I'm engaging it so that I can feel the burn a bit more. We're getting our metabolism up, we're feeling warm, we're getting our muscles lubricated, moving into fives and tris and 5, 4, 3, 2, 1. All right, into biceps.
And I'm going to just show you two really simple bicep moves, but they're very, very effective.
Again, light weights, heavier if you're at.
The gym and heavier if you can handle it. Really just keeping your elbows down to the side, squeezing those biceps. Form is really important here. Really concentrating on working that bicep. Again, lightweights, heavier for the gym. Working on those guns.
And you can see how that she's squeezing it at the top. Squeeze, squeeze. So you're really peaking your bicep there.
Once you start to feel tired from this one. Another favorite of mine is 21s. Bringing them in slight curls, going halfway up, just like this. Counting to seven, bringing them all the way up and halfway down. Seven right here as well. Going all the way to the full 7. 21, 7, 7 and 7. Love these for the arms.
Yep, those are good. Belly and muscle. Okay, so moving into triceps, you guys. So we're using two pound weights today. It's obviously a little lighter than what you would carry at the gym. So I'm going to double up and I'm going to put both of the two pounders in my hand and we're going to do triceps. So I'm going to show you front on first and then I'll turn to the side so that you can see. So standing front on, you're going to elevate your arm above your head, both weights in your hand and you're going to bend your arm back and up, back and up. If you want to some more stability. I just stabilize my arm like this so you're not all over the place. Stabilize it right. And you're going to do three sets of 15 to 20 or to muscle failure. Muscle failure, meaning you can't do it anymore. Alright, so there's your triceps, another one that's really good. To kind of really get that bump in the back that you like are kickbacks with a twist. So here's a regular kickback and instead we're adding a twist at the end which your hands go palms facing to the sky. So twist, twist, twist. And you can see I'm bent over, I'm twisting back and at the very height of the exercise I'm squeezing my tricep. Squeeze, squeeze, squeeze.
This is by far the best exercise.
For that bingo arm that we were talking about. Getting rid of that.
Ideally you want to do these exercises with the muscle and then alternate again with the cardio, the punches back and forth. If you could do a few sets of that.
That's perfect. Yes, that's perfect. So that's it for our five minute burn, you guys. Thanks for joining us and join us next time where we Cardio, cardio and some intense plios. All cardio.
Bye bye.
