20 Min Arm & Upper Body Workout For Definition & Strength | NO Equipment + 14 Day Challenge
ฝัง
- เผยแพร่เมื่อ 29 ก.ย. 2024
- This 20-minute arm workout & upper body challenge is perfect to build strength & definition through your entire arms, shoulders, upper back, and chest.
This class can be done alone as a workout or incorporated as a 14-day challenge.
bohobeautiful....
Its a perfect challenge to get results fast, feel stronger, set yourself up for inversions like headstands/handstands, exercise determination, to find out what your body is capable of if you apply yourself to a simple goal and commit each day, and to have fun pushing/finding/setting new limitations on your body!
So grab your water and never forget...
to work hard & have fun.
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#BohoBeautiful #fitness #armworkout
Boho Beautiful is Juliana Spicoluk & Mark Spicoluk
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DISCLAIMER:
Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Boho Beautiful Ltd. nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.
“be like water my friends” - massive smile and giggle 😊
I'm so glad that line didn't go unnoticed. ;).
Lol 🥋
I love that song!
@@LexiLeatherland that's a bruce lee quote lol
Wise words of Bruce Lee
At that moment, I felt more like solid water than just water... ;)
I really appreciate this video, Mark!!! It's so fun and challenging. My right shoulder has issues and I have been wanting to take care of it but also strengthen it. This video is just perfect.
Very hard but I loved it! I really needed this, thank you so much!!! I'm going to repeat it :)
It will become easier if practiced consistently 😘😘😘
As a dude (older dude) , I find your workouts extremely useful, challenging and fun. Have you thought about making a series for men?
Yeah brother, that was not easy-
You got to have a strong upper body. and if that's what one wants, then this is definitely something they should do regularly - thank you
Idk if it's only me but when I see mark doing this workout it felt like he was doing everything thing in control......
Hi I love all your video and what best Drink for loss weight thanks
Any tip for the impossible push-up? It's so hard to lift the elbows from the floor 😅
Hi! Don't know if it's the right way to do it or not, I'm trying to help myself lift the elbows by putting one knee on the floor, to my lighten the weight on the upper body...
Thank you! It was good!)
I went from having to drop early in each position to now being able to follow up with everything!
Just the second arm-bind is missing, but that will come in time.
Namaste
Yay! That's good progress! Keep it up! :D
This is so much more challenging than it seems. I'm sweating so much during this workout. I can tell if I stay consistent with this one, it's going to help me build so much strength. Thank you guys for your wonderful videos. I must say when I first discovered your channel, I wasn't sure if this is for me. I love how genuine you guys are and never push your veganism or beliefs down our throat, never ask for money for yourself on for charities. Your nonjudgemental attitude makes you guys so approachable and comforting to watch. Thank you again for giving us this safe place to come to learn and grow.
This was my first time taking a Mark class - I've been used to Juliana for the past several years but I love love loved it! Thanks to you all!!!
Damn Mark! This class almost made me cry😭🤣 but I had so much fun💃🏾👍🏾 you're an amazing teacher. Thank you guys, for you're dedication to bringing free yoga😁
Thats so special. Our emotions are tied so deeply to our physiology and when we let our bodies free... Sometimes the emotions release too! So happy for you and grateful that you are here with us!!
Love to do yoga with You too.!!😚
I've been feeling disappointed because I felt that I should have made more progress in yoga by now but I just completed my 5th attempt at this video and I was able to finally do the impossible pushup and I became so overwhelmed that I cried like a baby lol definitely one of my favorites to come back to!
This was great Mark! I couldn't do the "impossible push-ups"....yet. I'll keep practicing!
I couldn't either! I'm a few repetitions of this class in now and I successfully did the full set. You can do it!
Who is in on the CHALLENGE?!
All the details here: www.bohobeautiful.life/armschallenge
Get fast, incredible, and rewarding results!
Don't forget to share & comment your results here too!
Sending love & light to all.
Juliana & Mark ☮
THIS IS EASILY ONE OF THE BEST WORKOUTS IVE EVER DONE!!! this is underrated for sure
This was fantastic. I've been watching Juliana for YEARS, and her videos have always been a challenge for me. It's great to see you in front of the camera. Honestly, I love how much of Juliana I see in you, and how much you I see in her. You said this was fun, and to have fun with this video, and it truly was a lot of fun! I mean.... I definitely couldn't keep up the whole time, but I loved it. Thank you, and keep doing what you are doing!
Great job Mark! Your tutorials recently have been lovely, it's so great to hear your guidance on the mat. Thank you so much!
It truly means so much that this way of teaching resonates that way with you❤️
I looooove how you don’t try « to show off your masculinity » and just be yourself, that’s how i feel it at least and i find this beautiful and genuine 🙏🏽 thanks for this beautiful challenge ❤️
We believe in a balanced masculine and feminine energy and it makes us so happy that it is being perceived that way 🙏🏼 Have fun with the Challenge!
Great workout. I wonder if you could brake the impossible pushup down in another video. Mine is not flowy at all and I am not sure if it is lack of strength or technique haha probably both 😂. Thanks so much 🤗🙏💜
Mine as well! My hands end up super far forward and I bring them back to go into upward dog. Coming down on one caused a sharp elbow pain as well
There are some great videos on TH-cam you can watch. I used to have the same problem. Just keep working at it ❤️❤️
@@gabbyissa9063 Thank you! I am excited to improve
I can’t even do one properly:))) I guess it’s a matter of practice 😅
WTF lol??!!! Love this type of exercises, like calisthenics, it was so great!!! I'm feeling so tired :)
🙏🙏🙏🙏😎
8:15 This one was really impossible for me! 😂
AGREE!
I've been studying anatomy diligently for the past 1min and 25 seconds. From my intense academic research, I concur that that's humanly impossible for us specifically at this moment in time.
*sips tea *
Belly flop...then up!
Mark, I am so grateful, doing this and the other two of your sets for morning stretches, I was able to do the full wheel for the first time since I did it almost 15 years ago, I was thinking that I would never be able to do it again, but I did thanks to your and Juliana classes, I was crying when I did, it is all thanks to you guys 🥰😍🙏🙏🙏
Upper body release is much needed.
Thanks for everything.
Love you the boho beautiful family ❤️❤️😭
Always... and stay tuned for Mark's video for next week- YIN FOR UPPER-BODY ;). its perfect timing.
Loved this class!! Will be doing this multiple times a week until I don’t feel like I’m dying in it 😂😂😂
Thank you Mark!!
Oh my goodness... Mark is an incredible instructor. Love ❤️ this!
Is it for everyone? Please let it be. I've waited long for something like this that will define and strengthen simultaneously. Thank you. 😌
It is for everyone! Taken one step at a time. Listening to your body. And making sure you have fun!
Woah this killed me! thank you! I look forward to practicing this exercise until it feels more fun haha thank you xx
This is one my favorite classes, I do it regularly, it makes me feel sooo good!
Awesome. Let’s see if I can get my man to do some of Mark’s challenges 😁
Intro is beautiful btw 💚
Get him on the mat!!
This is so nicely done and encouraging... take note of where you stopped so you can go further next time
Υour classes are a miracle of youtube ❣i am so grateful that you two crossed my path ,thank you🙏could you please create a challenge for legs ,butt maybe ?😊😊
They have an old challenge called the Brazilian butt lift, something along these lines. Still a favourite of mine despite all the years!!!
Dear Mark! I am a biggest fan of Juliana❤️ I follow her yoga regularly. I was bit confused whether follow urs or not coz I don't want to cheat my Juliana following anyone else except her❤️ Finally today I tried urs😂 Oh Juliana Sorry🙏 Whatever, but Mark ur yoga was amazing too. U both are gift for us from God❤️ Thanks to God for giving us such a wonderful trainers❤️❤️❤️❤️Love from India
Hi Mark and Juliana. Sending lots of love from India. It'd be really helpful if you could show us a video based on simple exercises that can enhance the growth of physical stability at the stage of recovering from COVID-19. How to start doing exercise? Please enlighten us with your knowledge. Thank you. ❤
I am also covering from severe covid and Covid pneumonia. Would love to see a video as well!
It was actually so much fun mark😅 I enjoyed it a lot and certainly imma gonna be back here a lot from now on. 😊
Although i couldn't able to do some excercises this time but i am sure with regular practice i will become stronger and will definitely complete this challange soon😊 Thankyou for this amazing class mark❤ i am still experiencing my blood rushing😅.
Powerful! I loved this sequence. Now a Favorite. Am I the only one who was slightly aroused watching Mark do the impossible push-up? ☺️ I laughed often and fell on the floor (lightly) as I did my best to keep up and yes I had Fun. 😄
Ahhhh, i love your classes! Do more! They are great! I am practicing with boho since 5 years, and to be honest - I didn't have a good feeling about you.. but your classes just showed the fact how I was wrong! I love them! How you speak, communicate and guide them:). Starving for more! ❤️ Big heart to you, BOHO and baby. Wish you all the best and being super greatful for your content! 😊 Thank u. Definitely a life change since a 1st movie we practiced together. :)
Am I the only one literally shaking on my arms while holding planks and doing all these exercises 😂
Thank you so much for this amazing yoga workout!! I used to workout with heavy weights for years but never got the results I wanted. Now it's been two months since I started doing this video pretty much everyday and I've never been in a better shape than now, the results are AMAZING!
Those impossible pushups ... I am OUT of breath. Such a calming voice for such a powering workout. Sending you so much love, light and abundance. ✨
Thank you so much for this amazing class 🙏
I don't have a strong upper body, I can't even do a pushup. My dream is to be able to do pull ups and maybe even cart wheels!!! I was looking for a yoga upper body class and this is perfect!! Blessings.
I did this twice... I regret that. However I do not regret the little half handstand jumping exercise, I felt like a child again and smiled before you even said that was OK ☺️. X
Best comment I could have read, because for some reason it always reconnects me too to my childhood-- like a beautiful time portal. 🙏
@@bohobeautiful it really did take me back to my childhood. I've recently been through bereavement and haven't had the energy to exercise and meditate like I have previously, but I've been getting back into it and you have helped me so much. Thank you, you helped me see a better version of myself and reconnect with my childhood and my body. ❤️
I have been practicing with Juliana for years, it's great to also have Mark guide us. Super fun and effective. Thank you guys, as always.
Love you guys and how hard y'all work together. So thankful y'all are finding a way to continue to provide great content, run your business, while starting a family and juggling life with a baby. Support and love from my family to yours! 🌻
Thank you very much, Guys! 🧡 I love you both 😍🙏namaste
Wow I absolutely LOVED this yoga workout! I think I’m gonna start doing it every week. It was so fun and reminded me of when I used to dance. THANK YOU!!!
This was incredible. I absolutely loved this class. Thank you Mark ❤️
you is my inspiration for my job in youtube, sorry for my english bad, ligth in your life, bye
I've followed boho for years. This is the first time I've done Mark's class. Not disappointed! Looking forward to the next one!
You are a great teacher! 😃 And I"m very demanding... 😉 Greatings from Portugal 🇵🇹 🙏❤
Love it, have to still do the impossible pushups on my knees but at least can get through everything, not giving up! : )
the wheel and the move at 16:21 was a no for me but i still tried and it was so much fun. what a nice challenge
Fun class! Can you do more? I loved the mobility in the movements.
Challenge 😍 after so long. This is perfect as I am working on Pincha Mayurasana. This challenge will help me to train and strengthen my upper body. Thank you Mark and Juliana 😘
It truly is our pleasure! It is a perfect challenge for strength for yoga! good luck! ☮
Recently I’ve practicing handstands and I see I don’t have enough strength. Today I saw your video and this challenge will be an amazing journey to getting there. Thank you and bless you 🙏🏼
That was definitely fun. What a great change from what is offered out there for an upper body workout! Really appreciate it. I like Mark. His message is to be kind to the body and do what it asks. He allows flexible motion with the stretches. I love it!
Thank you, I actually had a lot of fun and it didn't feel like 20 minutes!
this was... THE BEST arm workout I have ever done! it was so challenging! I had to simplify pretty much all movements, and it still remained challenging!
I truly don't have the words! thank you!🌻
That means so much!!! And please do modify whenever needed!
Mark, thank you so much !! Please do more....
I loved this so much and I almost did it all. (its my second time) Happy for 60 year old me! You are an excellent instructor and very calming.
Mark, this class is incredible! 🙏🏻 When it first popped up in my notifications I thought: “Nah, this is too difficult; this one is for the guys....and I am more a Pilates type of person, bla, bla, bla....” 😉 But the intro was so inviting and... I jumped in 😅 And it IS fun!!! And it is incredibly effective! So, to all my fellow sisters out there: Try this, have fun, get flexible, get strong and get that beautiful definition! 👌
I started on Wednesday and today was my fourth time doing it and I surprised myself of being capable to do a full wheel! 😳 So great to watch the progress... Thank you for this beautiful journey! 😇😄
There is a truth to the saying "Don't be fooled by its looks"! The class certainly is challenging- BUT can be done by ANYONE- no matter whether female or male. Just start where you are at right now and go from there. And so wonderful to hear you had fun and already did your fourth round! We are so proud of you and cannot wait for number 5 🤍
When he said "Be like water my friends"
I actually said "Okay Bruce Lee ..wait" 😂
Mark you are doing excellent job...keep going ..💗💗💗💗
Just more calm.. This hurt my shoulders and back.
Very nice video 👍👍
only if yall could see the way i was doing 8:06 🤡🤡
Amazing! My body's crying and i feel incredible! Thank you. Namaste.
More workout videos from Mark please!
We are very grateful for this channel.
Thank you so very much .
Lots of love n light❤❤
Edit:- this is your most difficult video so far🥵. But i ain't giving up. May be this will be most beneficial as well.
Sending you all the love and gratitude. It makes us so happy that what we share resonates with you that way❤️
this is a great way to start my sunday!!! thank you so much!!
What a perfect Sunday ❤️❤️❤️Thank you for spending your Free Day on the Mat with us😘
Mark this was an amazing experience working out with you. It was different I love it.❤️❤️❤️❤️
So glad you enjoyed it!!! Thank you for being here with us. ❤️
This challenge was too hard for me😢 should I keep moving with next ones ???
I agree
Fantastic to admit your weaknesses as well because I think most of us are feeling inflexible at times and you show us the journey has promising results. Since I started boho classes I have had huge improvements, no more back pains and I FEEL my body, im not just only doing the motions anymore. I will say that I often feel a little stiffness the next day, which means my practice has worked and then its rewarding in the followup class to relieve that tension and feel the relieving results after. I always feel better after a yoga workout, more flexible and less stress & tension in the body. Keep up the free content as many of us see the generosity in it and good karma goes to those who are kind and generous.
Janice - I think kids should learn this - for ever! I have metal in my wrist so very difficult to do this one have fun all the rest of you!
Moar moar moar upper body sessions please! 🙏
my arms said: not today
An another challenge! Love your challenges. And happy to see Mark on the mat! 😊 I have got glorious results from your fitness and yoga workouts! But still I am doing all that workouts and didn't stop! 😍 Thank you so much Juliana & Mark! Stay safe! Love you! ❤️
I really enjoyed this...it was challenging, I felt encouraged to push myself but mindful of my limits, it was fun in parts. It is one I'll definitely return to track my progress. Thank you so much. I love your style and approach to it. You and Julianna are great teachers/coaches.
This one had it's challenges but was also really fun and different. Thank you for this.
It for sure is a challenging class! But it will get easier after repeating it 😘😘😘
Thank you for this amazing session, Mark! What a challenge! Plus the serenity gained at the end was incredible.
amazing, thank you🎉❤
Great work out, Mark!! I really want to get stronger in my upper body, and this was a fun, challenging, but not overwhelming video.
Absolutely loved this one!!! :D
Much needed gym inspiration and splendid location 💚💚
I can't thank you enough for this beautiful class. Two months ago I could only do it halfway and I am so close to doing all of it without stopping. I feel so strong inside & out thanks to your class. Much gratitude from Texas
Love this one Mark! Way to go!
Wow. This is the best arm workout I have EVER done. So amazing. Thank you. You both are my favorite ❤️
I’ve injured my back doing workout but as soon as I’m healed I’ll be doing this daily.This is what I needed. Thank you so much💙💫
That's the spirit🔥
Hope u get healed very soon❤
Awww Thank you 😊
Sending you so much healing energy and love❤️Hope to see you back on the mat- healthy- soon!!
Really like the movement in this one! Thanks for Sharing Mark :)
That is so wonderful to read🤍
I have done it once and it's an AMAZING workout. Got a very fulfilling sweat session. And I really want to do it till I can flow easily with the workout. But I am having a bit of an elbow strain while doing some of it. Is that normal?
It can be normal as you build strength in the arms. Listen to your bodies guidance. If it's straining in plank at times come down to the forearms. If when on the forearms it's straining go lighter or drop knees at times to relieve. Customize to your cues and keep going safely to build strength and break out to your next levels with ease and a smile. 😎
@@bohobeautiful thank you so much for this! I'll definitely keep it in mind. Hope you and the family are safe, healthy and happy!♥️
Please do another yoga arm workout
Hey mark People like me.... Need guidance to achieve the impossible pushup🙏.......... Pls make small tutorial regarding this
the creativity you guys are bringing is insaneeee
I'm out of breath, my endurance has left me since last year, also sweaty as hell, arms and knees are shaking, but I'm gonna repeat this again and again until it slowly changes. Thank you! 😊
I loved this class, it flew by and was so fun! kinda felt like a kid again with some of the excersises. Thank you so much :)
Great workout, thanks 🙏🏻
Thank you so much for such videos🦋🦋🦋🦋❤️
Well i see why its called the impossible push up!! I couldnt stop laughing while trying to do that pushup. 😂
Wow! That was a real challenge. I am enjoying all your videos. I couldn’t do 3 of the exercises, but that’s ok. I will try it again. Thank you. 🙏🏽🙏🏽🙏🏽🧘♀️🧘♀️🧘♀️
I am so happy that Mark is in front of the camera now, I love the energy that both of you bring and I feel like my practice has been able to go even further with two very talented teachers, thank you Juliana and Mark
I love your videos and do yoga to them everyday