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00:00 [music]
00:04 Hello everyone, I'm Muthia.
00:06 We meet again in the weekly full body workout.
00:08 For the second day, we will do arm workout.
00:12 For the first exercise, we will do shoulder rotation.
00:17 Shoulder rotation like this.
00:19 We start 30 seconds ahead.
00:21 Okay, and go.
00:23 Feel the shoulder.
00:30 Move to the back.
00:32 Hold it.
00:41 A little more.
00:43 Continue.
00:48 A little more.
00:50 Three, two, one.
00:52 Okay, rest.
00:54 Relax.
00:56 For the second exercise, we will do dips.
01:00 Start by sitting like this.
01:02 Put your hands behind your back.
01:04 Okay, ready.
01:06 For 12, repeat.
01:11 Three, four, five, six.
01:20 Do you feel it? Seven.
01:22 Breathe in, breathe out.
01:24 Like this. Ten.
01:26 Eleven, one more.
01:29 Twelve.
01:30 Okay, rest.
01:32 You can drink first.
01:34 For the next 10 seconds.
01:36 For the next exercise, we will do superwoman arms.
01:41 Okay, easy exercise like this.
01:43 Start and go.
01:45 Okay, 30 seconds ahead.
01:53 Feel the arms.
01:55 Push it to the back.
01:58 Chest front.
02:01 Push your chest forward to maximize it.
02:04 A little more.
02:12 Three, two, one.
02:16 Rest.
02:18 For the next exercise, we will do criss cross arms.
02:23 Like this.
02:25 Ready.
02:27 See your hands are parallel to the bar.
02:32 For 30 seconds ahead.
02:36 Hold it.
02:40 It looks simple, but it's effective.
02:43 Okay, continue.
02:46 Push it to the back.
02:48 It smells good.
02:50 Feel it.
02:52 A little more.
02:56 Three, two, one.
03:00 Very good.
03:02 Continue.
03:03 Don't give up.
03:05 Keep going.
03:06 For the next exercise, we will do double pulls behind.
03:11 Push your hands to the back.
03:13 Ready.
03:14 Go.
03:16 See?
03:19 Don't spread your hands too much.
03:21 Stay behind the bar.
03:23 For 30 seconds ahead.
03:26 Push it to the back.
03:31 Maximize it.
03:33 A little more.
03:38 Continue.
03:40 Okay.
03:42 Three, two, one.
03:45 Very good.
03:47 For the next exercise, we will do triceps.
03:50 It's very easy to do.
03:53 Like this.
03:55 The position.
03:57 Continue.
04:01 For 30 seconds ahead.
04:03 Feel your hands.
04:06 (30 seconds)
04:08 Simple.
04:19 But it's very effective.
04:22 It's fun.
04:24 Continue.
04:27 Three, two, one.
04:29 Very good.
04:31 For the last exercise, we will take a break for 10 seconds.
04:35 For the last exercise, we will do cross arms.
04:38 Put your hands to the back.
04:40 The position is like this.
04:42 And we will do cross arms.
04:44 Ready.
04:45 Go.
04:46 30 seconds ahead.
04:51 Yes.
04:53 Continue.
04:54 Feel your shoulders.
04:56 Your arms.
04:58 All your muscles are working.
05:00 This is amazing.
05:03 Very good.
05:05 Continue.
05:12 Three, two, one.
05:15 How was today's exercise?
05:18 Your hands are great, right?
05:20 Repeat this exercise for the next hour.
05:23 So you can really get the benefits.
05:25 If you like this video, please like and subscribe.
05:29 To the Squat How To channel.
05:31 See you in the next video.
05:33 Bye.
05:35 ♪