Arm workout for definition (5-minutes Pilates routine)

Hey everyone, welcome And today prepare yourself to work your arms

You will need a set of weights These are just two-pound weights You could stay about the same, maybe just a little bit heavier, but it doesn't really need to be an extremely heavy weight I'll be combining exercises from classical Pilates arm weights, but also some from the reformer So get ready

No need for a mat, but if you want one, go ahead and grab one as well And let's get started Let's take one weight in each hand, stand in parallel position so your feet are as wide as your hips, no wider than that Rotate your palms to the front, and we're going to start with bicep curls So make sure that the abdominals are pulled in nice and tight, your spine is nice and tall, and that you have length in the back of your neck

Keep your body as stable as possible, we're isolating the movement in the arms So we bend, and release down Both the bending and the releasing, you are resisting Okay? So even if you didn't have weights in your hands, you would feel the work in the muscles And three more, and release

And two more, and down And one more, and down Continuing with the biceps, we're opening out to the sides And bend it in, and stretch Bend it in, and stretch

Bend it in, and stretch Bend it in, and stretch One more here Bend it in, and stretch Let's seal the deal on these biceps

To the front, nothing moves, and bend, and resist the release And bend, and resist And bend, and resist And three, resist, and two, and up, last one, and open Open out to the sides, 90 degree arms

For the shoulders now, inhale straight out in front of you, and bend it back to 90 degrees And inhale, stretch, and bend it back Inhale, stretch, and bend And stretch, and bend And stretch, and bend

Last one And stretch, stay at 90, rotate the palms down to the floor, and back up again And down, and exhale up And down, and press them up And down, and press them up

I think you should be feeling those shoulders by now, and up One more time And press up, let's give those shoulders a break for just a moment Speaker 1: Okay, next one is the zip-up So we bring the weights together in front of you

You're going to be lifting the weights as if you're zipping the zipper of a coat But just be careful that when you press up, you're not leading with those shoulders The space between the neck and the shoulders stays long and you're leading really by pulling the elbows out and up, and feel that the tips of your shoulder blades are pulling down towards your hips So we inhale up, exhale press down like you're pushing through mud And inhale up, exhale pull down

And inhale up, and exhale press down Good Inhale up, exhale press down Two more Inhale up, exhale press down

One more Inhale up, exhale press down Let's do chest expansion to really work on opening up the upper chest region So we lift up the arms, and inhale, press back behind your legs, exhale to come back to starting position Inhale, open the chest, feel the shoulder blades pull together in your back, and lift

And inhale, and up And inhale, and up Two more Inhale, and up One more time

Inhale, and exhale up Good Let's release the arms down Using your index fingers just to stabilize the weights a little bit, the whole body stays nice and still, we are isolating the movement in the shoulder girdle here doing little circles, this is called sparklers, going up towards the ceiling, and then coming down I shouldn't see the whole body shaking as you do it

Okay, so get everything nice and tight We take an inhale, it's in eight counts go up, eight counts come down Here we go Inhale, and eight, seven, six, five, four, three two, one Inhale at the top, and eight, seven, six, five, four, three two, one

Again Inhale, and eight, seven, six, five, four, three two, one Inhale, and eight, seven, six, five, four, three two, one Beautiful Let's turn to the side

Okay We're going to work on our rhomboids, which are really necessary to get that shoulder blade to be placed correctly in your back, and then also on your triceps So pull everything in Squat as if you're going to sit in a chair so your back stays nice and straight, back of the neck is long Okay, we start with the weights right in front of your chest, and as you inhale, pull them back, and then exhale to release

Inhale pull back, exhale release Think also as if you're pulling those shoulder blades together in your back, and release Inhale back, and release And inhale, and release And again

In, and release Now we pull back, stay there, inhale, stretch those arms and bend those elbows, don't move And stretch, and bend Stretch, and bend Stretch, and bend

Stretch, and bend Stretch, stay there, and pulse for eight, seven, six, five, four, three two, one Eight more, seven, six, five, four, three two, one, release the arms, weights on your thighs, and just press yourself up Shake it out Bring the weights down

Beautiful, beautiful job So you see, it's a quick sequence, really effective If you don't have a lot of time, you just want to squeeze that in, that's perfect If you have more time, you can combine this with the other Body Blast videos, and you'll get yourself a really great workout Thanks for watching

Don't forget to like and subscribe And I'll see you on the next one Bye, bye

Chris Lindstrom Jersey