Whether you’re short on time or simply don’t have the energy for a full-blown workout session, sometimes 10 minutes is all you need for a solid sweat. We looked to one of Kourt’s trainers, Amanda Lee, to create our 10-minute workout guide—where we highlight an area of the body and focus on quick and effective exercises for specific zones. Last week we shared core-tightening moves and today we’re shifting to the upper body with arm and chest routines. Get your speedy upper body workout on below.
Push-Ups
“Lie with face, palms, and toes facing down. Keeping your legs and back straight, extend your arms straight to push the body up and then lower it back down again.”
Overhead Tricep Extensions
“To begin, stand with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to lift the dumbbell over your head until both arms are fully extended. Keeping your upper arms close to your head with elbows in, lower the resistance behind your head until your forearms touch your biceps. Tip: the upper arms should remain stationary, and only the forearms should move. Breathe in as you perform this step. Go back to the starting position by using the triceps to raise the dumbbell.”
Dips
“Position your hands shoulder width apart on a bench or chair. Slide your butt off the front of the bench with your legs extended in front of you. Straighten and bend your elbows to lift your body up and down using just your arms. Keep your elbows in and your body close to the bench.”
Tricep Kickbacks
“Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arms are fully extended. Focus on moving the forearms. Slowly lower the dumbbells back down to the starting position.”
Lateral Raises
“Grab a couple of dumbbells and stand with a straight torso and the dumbbells lowered at your sides. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend in the elbows. Continue to go up until your arms are parallel to the floor. Lower the dumbbells back down slowly to the starting position.”
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