hi guys it's Bailey and today we're back with another cardio abs and arms workout
get ready to sweat alright so for this workout I'm using a set of light hand
weights however if you don't have any at home you can do all the exercises
without it and it's still super effective so we're gonna get started
just with a reach and pull here starting to reach and pull feet are just
wider than hip distance good starting to lift ample reach go just starting to
warm up through those shoulders reach and pull good five four four four three
four two beautiful now take those elbows together and close and open good this
one really starts to tone those shoulders and biceps good five four four
three two good now from here press up reach out press up reach up good up and
for all of these just nice and fast-paced getting that heart rate up
can move that body a little five more four for good for three for two
good last one now from here twist back so really pulling back behind the body
flipping out back and flip those palms rotate out and and good adding in that
rotation it's just gonna help us hit those muscles from all angles and good
really pull back and reach pull and reach three four - good
from here let's press it back three two one
curling in three two one good curling and so really pulling that belly button
back towards the spine and it's good for more beautiful four three good work you
guys through to stay with it good last one from here all the way up
bicep curls up and down and down good so I like to do these ones a little bit
faster paced just to start to get our heart rate up lifting to the side now
for five good perform I'm always like dancing from side to side here just I
like to have a little bit more fun with my arm workout good for three first two
good now reach it up from here and right arm only is punching out and up out and
up good so keeping all the work in that one arm really reach and push reach and
push good four more four three four - good now we're taking it back the other
way just like we did before but really rotate pull back so we worked the ABS
and out twist and out good reach
goodbye twisting we really start to activate those obliques
three good for two beautiful last one from here all the way up other side out
and in out handed they have always dancing we just work our obliques a
little bit harder when we start to move a little through the torso just really
starts to activate into those ab muscles five four four four three two good now
pull it back twist him punch really twist and punch good and twist good work
you guys 5 / 4 4 3 2 good now from here hold that arm up arm
to the side little lift and lower starting to get right into those
obliques lift and lower lift and lower good pull
beautiful 4 4 3 4 - good right to the other side from here lift and lower lift
and lower pull down Finch through those obliques good eye
first 4 4 3 good first you beautiful now from here all the way down take both
weights into your left hands down down press up good sit back on those heels
and press good 5 4 4 4 3 / - good last one now from here right to
the other side lower down and press lower down and press getting our heart
rate up using those muscles and lift for three good for two now take it back into
both hands from here lift to the side we're topping down and down and up
good really twisting through those obliques opposite hand to ankle and lift
good three really burning at that arm that's not moving for two good right to
the other side table down and tap down and lift
good stay with it nice and quick good / 4 4 3 4 - good last one pull it in take
a nice big shoulder roll from here stepping out left side reach and twist
step out and twist so again let's really get that rotation here punch and pull
good work you guys just stepping out breathe and then twist so we're really
working the obliques here for for three for two good now hold it knee to elbow
step out squeeze step out squeeze really working through those obliques those
lower abs 3 / 2 beautiful last one turning our weight to the other side up
pull in step out pull it remember that rotation is everything
here twist pull back so what's really gonna help to Finch in the waistline
reach good
good job you guys four more four three four to hold eight long arm leg reach
squeeze in and up squeeze in and out so really squeeze the need of the hand and
step lengthen abs and arms here we go four more four three four two last one
through Center take a shoulder roll and then let's step to the end of our mat
snail from here taking those hands down let's start with the right leg when you
guys just step back start to pull the arm to the side and down so really
strengthening those back muscles you could do two weights here cuz our back
muscles are a little stronger good just working through that core keeping that
nice long leg and pulling back gliding those shoulder blades to the spine good
for three for two go ahead back to one weight here you go out and punch up
twist back and reach twist and reach good job you guys four or three four -
good now straight arm straight leg reaches step in squeeze step back step
in squeeze those ABS step back good step in squeeze
step back squeeze so good for those abs three good for two good one more
beautiful step back step it in right to the other side long lunge back one or
two weights in the other hand starting with those rows glide that shoulder back
and down so so good for our posture here squeeze and our back muscles are strong
so just using that extra bit of strength helps to tone those muscles up a little
bit quicker so really pulling back for three for two good now dropping back to
just that one weight start to punch forward pull back punch forward pull
back reach twist in pull reach good and again if you pull that elbow back
works those obliques a little bit harder good job you guys pressing out and up
straight line pull and lengthen or two good now reach the arm pull the knee to
the hand step back squeeze those ABS all about the arms and abs here squeeze and
step back good squeeze and back remember to breathe / 4 good job you guys really
squeeze let's do another 2
last one step back step those feet together from here let's take those arms
up overhead coming into some triceps good keep the spine nice and long elbows
up in line with those ears good back and back good job working into those triceps
keeping your abs on tight here
good 5 / 4 4 3 4 - good we're gonna take it
down to the mat so pay attention here we drop forward hands come to the mat step
back into your plank right arm reach lower down left arm reach lower down
dread right leg left leg beautiful step forward grab the weights 5 triceps 5 4 4
4 3 4 - good lower down weights to Matt stepping back right arm left arm right
leg left leg step forward good press the arms up for good 4 3
for two beautiful last one fold forward step back right arm left arm good right
leg left leg walk forward good from here to fold forward step back
right arm left arm right leg left leg walk forward grab those weights one
tricep come forward step back right arm left arm right leg left leg hold it here
for five four three two last one drop the knees take a child's pose good we're
gonna put the weights off to the side and then come around coming into some
tricep dips here so take those elbows hand facing in towards your clear
lifting those hips little bend and press then and press good really working into
those triceps and press good work you guys from here what I want to do is take
that right leg lifting it up and down up and down
good three for two good last one hold it little
tricep dips again all the way down and down and good three for two good last
one left leg up and down up and down good three four - one more we have a
last set of tricep dips a little pulses to finish ten nine eight seven stay with
it six five four three two and one alright from here swing yourself through
we're gonna grab those weights and just finish off with another quick little set
of triceps grab the weight hinging those hips back and back good job you guys
keep the core on types it back towards those heels reach and reach almost there
just burning out those triceps four more three two you know we're gonna do hold
it little circles good beautiful job you guys along spine three
to reach and hold five four three two and one beautiful job take a nice big
shoulder roll here take a deep breath in exhale spitting back reaching one arm up
and over the other side good now folding forward
stretching through those shoulders and arms coming back up to that tall
kneeling releasing the arms nice big shoulder roll here and giving yourself a
round of applause great job you guys I hope you enjoyed that cardio abs and
arms workout if you want to see more cardio workouts leave me a comment below
letting me know and if you're new to my channel please subscribe I post new
workouts every single week I'll see you soon okay - full service - I'm like out of
Breath
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