Strength training: upper body (9 min)

EVE OVERLAND: Hi, I'm Eve Overland, celebrity personal trainer, and welcome to strength training for your arms.

We're going to do each exercise 30 seconds of work, and all you're going to need is a light to medium set

of dumbbells. So if you're ready, I'm ready to work those arms. Our first exercise is a narrow thruster to a wide shoulder

press, so I'm bringing the dumbbells to my shoulders in 3, 2, 1. I'm going to sit back on my heels for a squat, press up, and then a wide shoulder press.

We're putting that little combo together, and of course, I've got to get a little extra credit with your legs. Pop up and press, and if that's not happening for you today,

narrow press to wide press. You're working, your plan. Nice, keep going, exhale up, drive it up,

8, 7, 6, beautiful, 5, 4, last one, 3, 2, and 1,

drop one dumbbell. We're going to do shoulder to shoulder press. Here we go, 3, 2, 1, shoulder to shoulder,

exactly how it sounds. Beautiful work, you could do this with two dumbbells, but I find it easier to do it with one.

You got this. Keep pressing, 15 seconds, beautiful work. A little less traditional exercise

that you might have seen, but I want to show you different and exciting ways to work your arms.

5, 4, 3, 2, last one, and 1, shake it out.

Moving on to our back work, we're going to do a bent over row, again, with a little flare. So shoulders down and back, you're

going to hinge at the waist. We're going to have our hands like so. You're going to row them up and rotate them,

so a little bit different than a traditional bent over row. We're going to add a little corkscrew row as they say.

Shoulders down and back, and you're going to row right to about your hip crease. Beautiful work, row, and squeeze your shoulder blades together.

Your abs are in, your back is flat. Keep going, 5 more seconds, 4, 3, squeeze, 2, and 1,

hold at the top. Same thing with our tricep kickbacks, adding a little rotation at the top. My fingernails come to the ceiling.

Beautiful, so you're just going to rotate them out of the side. Elbows straight up, chest is nice and open.

Beautiful, squeeze, and resist. This does not have to be fast, working the back of our arms, our triceps.

Beautiful, 5 more seconds. Here's our challenge. We're going to pulse it up in 4, 3, 2,

fingernails towards the ceiling, now, pulse, pulse. You will feel this in your triceps and your back, putting those two muscle groups together.

Pulse higher than your hips, yes, you can for 8, 7, yes, 6, 5, 4, 3, 2, and 1, awesome.

Shake it out, moving on to sumo squat with upright row. Shoulders down and back, wider stance,

so you're going to come down to a wide squat and zip it right up your midline. Elbows high, putting those two exercises together,

bottom to top. Yes, yes, yes, 20 seconds, sumo squat with upright row.

It's great compound movement, excellent work. Shoulders and legs, nice control.

Go down to come up. Yes, use your leg drive to help bring those dumbbells straight up, so 5 more seconds.

Beautiful, 4, 3, 2, and time. Next exercise, we're going to do an isometric .

bicep curl with one arm and a regular bicep curl with the other. You pick which side. My left arm is up, shoulders down and back,

30 seconds of bicep curls with a right arm only. See that isometric hold?

My elbow is by my rib cage, nice and controlled. We're going to burn out both biceps at the same time,

squeeze, and resist. Each rep counts. You got it, 8 seconds, 7, beautiful, 6, 5, squeeze, 4,

get those guns, 3, 2, and 1, passive stance. Here's a little finisher for you,

a little uppercut keeping your shoulders and your biceps engaged. You will get a little core work as well.

Keep going, 30 seconds strong, and if you ever need to drop those dumbbells, you do it. Uppercuts are great with or without dumbbells.

15 seconds, beautiful, reaching, go, reaching, go, shoulders. I'm pivoting on my feet and getting my hips into that punch

as well. Keep going, 7, 6, 5, 4, 3, 2, and it burns.

Relax, you have one more arm. My right arm is up, shoulders are back, elbow pinned in the side.

30 seconds, bicep curls the other side. Yeah, squeeze and resist, each rep count.

Nice, solid foundation all the way up, all the way down. If you ever need to shake out that other arm, do so,

but get right back in. Keep going, 10 seconds. Yes, we're almost there, 8, 7, 6, 5, squeeze, 4, 3, 2,

1, all the way up, isometric hold, a little flutter for 10, 9, 8, 7, flutter, 6, 5, 4, 3, 2, and 1.

I wanted to give you a solid pump. Let's take it down to the floor for our chest work, our little finisher.

We're doing a combo chest press to chest fly. When you set it up, I want your shoulders

to shrug down on the mat or on the floor. 90 degrees, here we go, press it up. 3, 2, 1, press it up for 30 seconds.

Fingernails towards each other, add that fly, so press up and fly it out.

A little two for one action, chest squeeze at the top, and then, as they say, hug a tree, big, wide motion.

But make sure your shoulder blades are down your back, neutral spine. And if this fly is not working out for you,

because weight is too heavy, just keep on going with the chest press. We want everything nice and safe,

everything nice and controlled. Beautiful, we have 5, 4, yes, 3, 2, squeeze, and 1,

drop one dumbbell. Here's a combo. Now, sit up with a tricep extension. My legs are extended. My arms are raised.

I'm going to alley oop, and at the top, I'm going to do a little tricep extension. Roll down, putting those two together, abs, triceps.

Work that back head of your arm, roll it up, tricep squeeze. You could do two dumbbells as well,

but I want each rep to be a full range of motion. You go wherever you need to go to get

the most effective workout. You do want to challenge yourself, but it can't be too heavy.

Keep going, 5 more seconds, we're going to burn it out with push ups, knees or toes. We'll go in 8, 7, 6, squeeze, elbows in tight,

5, 4, 3, 2, tricep Extension, and time.

Excellent, we're going to finish our upper body workout with 30 seconds of side to side push ups. Let's

set it up nice and strong. We're going to hit a solid plank and drop to our knees. I'll give you options for toes.

Here we go, 3, 2, 1, walk one hand out to the side, together, side, together.

30 seconds, push and go, push and go. You have strong alignment in your spine. Here's what it looks like on your toes

if you can try a couple. Yes, you can. Beautiful, 1, 2, 5 more seconds.

I'm going to finish up my knees. Keep going, team. 5, 4, 3, 2, 1 more, 1 more, and time.

Awesome job. There was your strength training workout for your upper body.