Hi beautiful,

This is part 3 of the 5 minute exercise series that I wanted to share with you and it’s time to start flexing those arm muscles and get that upper body moving!

There are no weights involved in this exercise sequence – they’re all body weight exercises so perfect for toning up your upper back, shoulders and arms. Click below to watch the video or keep reading to find out how to perform the exercises.

The workout:

  • 5 exercises
  • 1 minute per exercise

Tricep Push Backs

  1. Bend your knees slightly and tilt your upper body forwards from your hips.
  2. Keep your torso engaged and elongate your spine all the way from the crown of your head through to your tail bone.
  3. Pull your shoulders down away from your ears and squeeze your shoulder blades together.
  4. Keep your arms straight, palms facing behind you and then start to pulse your arms behind you and away from your body.

Tricep Dips

  1. Start by sitting upright on the floor.
  2. Place your hands slightly behind you and use your arms to support your upper body.
  3. Bend your knees with your feet flat on the floor.
  4. Lift your hips away from the floor until your body is in a table top position.
  5. Bend your elbows to lower your hips back down to the floor and then extend your arms, taking your body back to the starting position.
  6. Exhale to lower and inhale to lift.

Reverse Plank

  1. Start by sitting upright on the floor with your legs straight out in front of you.
  2. Place your hands on the floor beside you.
  3. Using your core, keep your body as straight as you can as you lift your hips away from the floor.
  4. Lift your hips until your body is in a ski slope position from your shoulders to your toes.
  5. Think about creating a lot of length through your body.
  6. Keep your arms as straight as possible so that you’re really firing up those shoulders and triceps.
  7. Exhale to lift and inhale to lower.

Push Up

  1. Start in a box position on the floor with your hands wider than your shoulders and your knees underneath your hips.
  2. Maintain a neutral spine throughout the exercise – think about elongating the spine from your tail bone through to the crown of your head.
  3. Lower your chest towards the floor, bending the elbows.
  4. Aim for your chest to lower in between your hands so that your head and hands make an arrow shape on the floor.
  5. To increase the difficulty, this exercise can be performed in a half plank.

Back Extension

  1. Lie face down on your mat with your hands underneath your forehead.
  2. Draw your belly button away from the floor and slightly tuck your pelvis underneath you to create a neutral spine.
  3. Keep your shoulders away from your ears and down your back.
  4. On the exhale lift your arms, head and chest away from the floor, maintaining that neutral spine and keeping your gaze towards the floor.
  5. Inhale to lower.

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