Fit Over 40: Upper Body Workout for Women

hi I'm ivy with clean cuisine and today I'm going to show you an upper body workout for women using only a hand towel now the principle behind the hand towel is that you're going to use the hand towel as resistant and you just want to pull against the towel as hard as you can the harder you pull against the towel the more intense the workout is going to be okay so we're going to start not using the towel coming to the edge of the mat arms overhead and we're just going to dive down a nice flat back we're going to walk down to plank position separate your feet and hold here and we're going to go down on one elbow and then the other and then up and then the other side down down up up I'm just going to keep repeating alternating sides keep your torso nice and tight this is great for your shoulders and your upper body but it also works your core down down up up one more each side down down up up and again down down up up come back onto the knees reach stretch and then we're going to come to the center grabbing the towel toes are touching in the back and you're going to leaning back ever so slightly you're going to do bicep curls you're going to lean back and then come forward keeping your elbows in nice and tight to your waist and then comfort keep pulling against the towel and leaning back just working your quads come back and down here to notice your heart rate is going to start to increase but these Italica sizes come back and up we have one more come back and up change your grip palms are facing down and now you're going to lean back and come forward make sure your wrists are nice and straight you want them right in line with your forearms come back pull up and back feel your quads start to burn squeeze your butt keep everything nice and tight and back okay we have one more like this back and up now we're going to twist to the side so you're going to twist and then press for it and lean back and twist and press forward you're getting deep into those transverse abdominals those are the muscles that pull your waist in nice and tight but you're also working your upper body as you come back for your leave out we have one more each side back and press and then again back and press okay we're going to take a brief break shake your arms out and now again you're going to lean back and you're going to press forward as you're doing a overhead press you're coming back and pressing forward again you want to pull and resist against the towel the harder you pull against the towel the more intense the exercise is going to be and then again back and forward squeeze your butt make sure you squeeze your butt to protect your back when you lean back and then a few more back forward we have two more Jack breathes out and last one back right down okay great lower that towel and now we're going to work our triceps you're going to just put one foot doesn't matter which one over the other and you're just going to bend your elbows and then come up straight Jen and up just a little tricep press and up so the muscles in the back of your arms we're going to pull them in nice and tight okay four more one – back of your arms just start to be burning three and four okay good come forth you can brief right and then we're going to repeat into the other side cross yeah other foot over the knee and then you're going to come down and up okay we have eight here for four more now at this point you should really be feeling it in the back of your arms okay two more down last time down and okay good brief break again and good we're going to stand up and now I'm going to grab the towel one more time and we're going to lunge side to side as we do upright rows side to side now again pull and resist against Capel pulling resist side to side just keep your legs moving if it's too hard to do the legs and the arms you can always just do the arms okay a few more down good pull and resist breathe out down and good okay no or that towel and now just to burn out your chest muscles we're also getting our heart rate up we're going to criss cross our hands as fast as you can just feel your heart rate elevating keep your arms nice and straight tight arms okay keep crossing things out two more please keep going fast okay good whoa arms overhead okay now we're going to do punches again this is working your upper body it's also working your core you can sink down low the lower you go the more intense it's going to be because you're going to be working those large leg muscles and keep punching breathe it should be up no more keep going okay good grab the towel we're going to pick up a towel and we're going to work our triceps one more time so I'm going to turn to the side so you can see again pull and resist against the towel you're going to lift the towel up behind you as high as you can and you're just going to go side Center Side Center already be feeling this in the back your arms pre exhausted them with those tricep dips Center keep lifting the towel behind you as high as you comfortably can and keep pulling and resisting against the towel there a few more breathe the last one and then you're just going to come up in the middle pulp I ain't cleaning pulses burning out the back of your arms he's pulling against this hell and good lower that cow all the way to the ground come back to the edge of the mat come up we're going to dive back down walking down to plank position separate your feet and now we're just going to alternate capping our shoulders tap tap again this works your upper body is your core tap okay we have four more right here four three two one good comeback ring break please and how we're going to come to do push-ups now if you can you can do full body push-ups I'm going to do the girl version on my knees and we're going to come down and up go nice and slow at first soon up keep your head in line with your spine push-ups are an amazing upper-body workout they work everything shoulders triceps chest back even your core okay Doon up a few more and now it's just departing out we're going to do four fast four three two last time oh good I'm all the way back and now we're going to come on to our stomach we're going to do Superman eater together ankle go together come up and forward ankles together squeezing your inner thighs together please your back lose everything two more last turn and we're just going to hold and come all the way back one more brief freak and pull your feet all the way around this is the last exercise cow you're going to form a arch an arc with your abdominals and now you're going to pull use the towel elbows are slightly bent and you're going to go side God now you're working your waist which are also working your shoulders and your back and you want to keep everything tight keep your knees squeezed together keep going side to side motion we have four more right here four three everything should be burning two and one and that's it thanks so much for joining and stay tuned for more 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Source: Youtube

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