3-Part Arm Workout You Can Do In Just 15 minutes!
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- เผยแพร่เมื่อ 16 ธ.ค. 2022
- 3-Part Arm Workout You Can Do In Just 15 minutes! Tone and define biceps, triceps, and your shoulders in this quick at-home arm workout. Drop it into your usual routine or finish a run with it. This special sequence is efficient and effective for full development of each muscle in your upper arms.
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!
Debra Atkinson - a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.
Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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Finally someone who realizes women over 50 can still work out and build strength. Most videos for women over 50 aren't challenging nor provide results. Thank you!
So true!
🤔? These exercises are the same as someone in their 20s or 30s would do. I don't look for "exercises for women in their 40s" I just test myself on what I can or can't do no matter how old the instructor is.
I love Caroline Garvin for great strength training workouts 💪
Check out MILLISA Neill 14:31
Yeah, we are still strong and have stamina.
I am just turned 70, last year I noticed that my arms didnt look good. So started working with weights. I am now going to add your exercises. Thanks for the tips its never to late in my opinion.😊
Truth! YOu have another 30 years left. Remember when we were 30 and thought that was old?!?! Make the most of it!
Me too.
3:46 biceps
11:07 triceps
12:48 triceps, lats
17:25 overhead shoulder press
So I’ve been doing these for 2 months now. I started with 5lbs dumbbells and cans. I’ve graduated to 8Lbs dumbbells. I can’t believe how my arms look! I do them pretty much every other day with leg work out about 25 min. It’s amazing how it works and how strong you get. I just turned 56 and I feel better then ever!! Thank you so much. Your video was the start to something great!
This is so motivating and inspiring!
Congratulations!!!👏🏽💪🏽How many reps do you do for each exercise?
@@soulaudacity555 I do 15 with 12lbs weights now. I do them every other day. I can’t believe how toned my arms are now! Anyone can do this.
Wow. Based on this video alone I am subscribing. Without a doubt this is the best and most thorough demonstration of arm movement and position I have ever seen. Your careful explanation of each movement and emphasis on body positioning to maximize results while avoiding stress and injury is refreshing. You have motivated me to refresh my routine by incorporating your form suggestions into my movements. Who says you can't teach an old dog new tricks? Thank you!
Same. I heard the first 20 seconds and hit subscribe button!! Here’s to the 50’s and getting my body back to surprise my family 🤭
@@mrsp5713 You may even surprise yourself! 👍
72 year old woman, just beginning to work out at home. Thank you for your coaching and sharing! New sub :)
Im 68 with severe sarcopenia in my arms. Ive been feeling so bad about myself but after watching this video I have hope for the 1st time! So greatful I found you! Thank you!
I'm 73 and working right with you...we can do it!❤
how are you doing? have you kept up with this? My mother has SEVERE muscle waist and I'd like to encourage her that movement and lifting is going to help her improve, because she's very discouraged and believes she cannot become stronger at 78
I’m soon to be 63 and have been working on my arms for the last 6 mo. through online arm workouts. I didn’t know what true muscle fatigue was until after this video! I used 3lb and 5 lb weights. Thank you!
I'm 62 and just starting out,
how are your arm's looking after 6 months?
I'm 63 too and have been working out for 30 years with lots of stops and starts. Even with using a personal trainer a few times to jump back in to my workout I don't think I learned as much as I did from this video. Great job!
@@play4par 1x1
@@JennWatson÷
Yup
I love all your arm exercises. Been doing these steadily for over a month now and my husband has noticed a change. 👍🏻😄 I have too. And I have more strength doing my daily chores. 👍🏻💪🏻
congrats!!!
Your ability to demonstrate & illustrate the correct way to lift weights is fantastic! I am used to lifting heavier weights but after listening to your instruction, I dropped my weights and am feeling a great pump now! I really appreciate when you shoot an entire workout with us - super motivating and keeps focus. Your insight & knowledge are hugely appreciated!
I love how in-depth you explain all the exercises! Thank you so much!!
EXAAACTLY...THIIIS is what I have been NEEDING... I don't know what I am doing, but she is making me feel like.. I CAN ;)
Thank you for showing proper form...I am 56 and new this form of exercise. These types of video helps when you are new and trying learn. Especially when you have some limitations.
This video was very helpful. I canceled my Gym membership when the covid lockdown started and built a decent little workout space at home. I love this setup and I don't think I will ever go back to a gym. However, I am sick and tired of getting injured. Your tips here will certainly help me stay injury free while working towards my goals. Thanks a million!
60 years old, came here after several months of slacking. I used 3 lb weights but definitely felt muscle fatigue. I appreciate your instructions on breathing and posture. Also, the info about the need to increase metabolism. Back soon!
Turning 50. This is what I needed to incorporate into my routine. Thanks for the easy to follow instructions
8 months recovery from a broken humerus post pt. Now ready for exercise to get tone back. Now have most of movement back. This is a great at home exercise program 😊
A huge thank you for the overhead press position advice! I have rotator cuff issues from years of bad form, thank you
Best I’ve ever come across on TH-cam. You’re awesome. Thankyou for this superior explanation and work out.
so glad i found you! I need assistance in my journey to strength and fitness. I work out at home and your instructions is so clear and realistic. Thank you.
Love this workout! Very helpful. 👍🏻💪🏻
I just found you and immediately subscribed. I'm so excited. Yaay. I'm 60. So I'm ready. I'm following you e e eveytime you do a new video. You've been who I've been looking for.
I work out only at home and my clients do the same. I really like what you showed. It’s nice to know I’m doing the same things with the master. 😊
You showed some I've never seen. I appreciate you giving information on impingement as I was 'sidelined' for a year due to that from 'the incorrect arm workout." Thank you!
An excellent video for us over 50’s ❤
Thank you so very much!! This was so very helpful!! ❤
This was awesome! So many different ways to work the arms!!
I just want to say THANK YOU! This is the best video I have been able to find for arm exercises, especially after having neck surgery. This is a lifesaver for me and my flabby arms. Subscribed!
There were a couple of exercises here I have not done before and they were great! Will be incorporating this arm workout into my daily routine. Thank you!
This was Super helpful and empowering! For the most part, I am an at home workout person. Occasionally I visit the senior center and throw a little weight around. I loved and enjoyed this arm workout and will be incorporating this into my routine!! Thank you!
Excellent video. I love how detailed you are in explaining to do's and don't of form and posture. Thank you, I am now subscribed!
No one has explained these as well as this lady. I will subscribe. 😊
This series is a game changer> I enjoyed this workout and learned a lot. Thanks!
A timely video to appear in my feed!! Thank you! I’ve subscribed because your instruction is sooo thorogh😊
Just found your channel. I've been working on arms the last month and seeing significant changes. However, I love the way you explain and your arms are exactly what I aspire to. Therefore, going forward I'm following you and when I go on the low carb cruise in June, I WILL mention you. BTW I'm almost 62 and love working out..I LOVE cardio but loving working with weight too! Great Video thanks!💕
Wow, I just found your channel today and did this exercise. This is the best arm exercise I came across. The ones I viewed so far don't have any explanation on how to do them correctly. Most fitness yourubers dont even talk, let alone explain anything. Thank you so much for sharing your knowledge. I just subscribed. 😊
I have just discovered your podcast and I am thrilled - you are an excellent teacher - giving great explanation of why/how and it is very much needed by this 64 y.o. who is tired of working out but seeing no results at all . . . thank you !!!!
Very clear, very useful demonstrations and explanations. Thank you!
Thank you, you look great and are an inspiration..You have given me great ideas to "switch it up" and to improve on what I have been doing on my own.
This is great as I used to be in really good shape lifting weights, biking, walking, hiking. I do some but not as much as I should now in mid 50s and getting very discouraged gaining weight and feeling less motivated due to feeling sluggish and out of shape with all this extra weight, but always thinking of how it used to be and trying to get back to it!!!
This was easy to follow and felt very good… it was long enough to make you breath and feel your core and give you that nice runner’s high after a workout… but short enough to make you come back for more… i like it very much
can you put time breaks in these videos so we can use them again but jump to the active parts once we've listened to the information parts a few times? for those of us who can't yet afford to join cafe etc - please please!
I just found your channel a few weeks ago. You are exact what I need. You are such an amazing teacher. I was planning to go to a trainer, but why? I’ve got your videos! You are saving me hundreds of dollars. Thank you, on so many levels!
Best arn exercise video I have ever seen! You give the how and the why!! Thank you!!
Home exerciser. Always have been, probably always will be. Appreciated this workout.
Hello! I am so happy I found you! You're teaching me a lot, I am desperately trying to burn fat, as it's become a health concern and your education is SO appreciated! I will keep watching and learning more. THANK YOU for being there!!
LOVE these and this teacher, I started doing her arm exercises recovering from a wrist fracture...GREAT
That was awesome, thank you for doing and explaining the exercises so understandable for those of us, me, who have not been into fitness all our lives. I wish I had been, but it’s never too late!
First time I’ve seen a video by you. Love your way of teaching/training. I’ve just turned 70 & my arms have always been an issue. Thanks for video & hope.
Thank you for teaching us the correct way to do these exercises. I definitely felt it!
I’m loving these videos! Thank you!
I am 73, never had good arm strength, now have lots of underarn flab. I've made big progress in overall health, and will be incorporating your arm exercises. Looking forward to progress!
Excellent upper body workout. I like how you explain each set. I am currently working out at home. Thank you!!
Wow so happy to have found you! All that knowledge you share will be so beneficial to all of us. Thank you 🙏 and God bless ❤
Loved the video. You’re a New discovery ❤️. I do reformer Pilates everyday and I’m looking forward to do more strength workouts at home. I do have the bowflex adjustable dumbbells.
Hi Debra. I’m exercising at home with free weights. Your suggestions are great. I have a decade + on you, but I still feel like I’m only 50! :)
Thank you for great directions! Just joined and working out at home.
Very good instruction; move by move explanation. Luv it, thanks!
I loved the way you explained the exercise,, you make it look so easy,, so encouraging,,,
You’re awesome! 🎉❤😊Such an inspiration in my feed 💪🏾
Excellent!! Well
Explained and perfect for me to start again!! Thank you !!
Thank you for sharing. I'm looking forward to more workouts.
I just discovered you! I'm so stoked. I've worked out pretty intensively most of my life, from being a competitive swimmer in my teens and twenties, to a confirmed and dedicated weight lifter in my 50's and so on. (And so on....!! LOL) This was the most in detail discussion of arm muscle workouts that I've ever seen and I'm hoping it will help my arms appear more toned. If you can, could you find somewhere to film where we can see all of you, to be able to follow along better? I would love that. Also, you asked home or gym? I used to do only gym, but soon realized that if I could work out at home I would work out more consistently. So that is what I do now! I love it.
Excellent instruction….🎉 very doable, inspiring and motivating! Thank you!!
So glad to find your channel. Wanting to start strength training at home. Thank you so much
Your video was very helpful....thanks!
Thank you!!! You were extremely helpful!
Thank you for enlightening me, I appreciate you so much. I loved your workout. Now I can incorporate you after my full body workout. 🙏
Thanks for Sharing Debra - very Nice. To answer your question, I work-out both a bit at home and at the gym.
Love this workout. I'm 8 months carnivore and looking really thin. I'm working out at the gym, but one inside the shoulder spot is still a sore spot from an injury a year ago. Between the 4 PT exercises I also found on YT, and yours, my injured shoulder felt BETTER afterward. I look forward to doing this almost every day. With smaller weights than I use at the gym, these are a way more controlled bunch of exercises that complement well. I'm nearly frightening people that know me, with my arm muscles. Partly due to my diet, but via my workouts, too. Thanks for the proper assistance! You're a very good teacher.
AMAZING BELLA . THANK YOU
Just tried once and it 😊 feels so good. Thank you for such a valuable lesson to promote a better health.
Thank you sooooo much!!! This is the best strength training video I've seen. You explain everything so beautifully and simply while doing the exercises slowly. I am inspired ❤ A new subscriber ❤
Thank you for the really clear , calm & well paced explanations of the exercises . Just turned 70 , had shoulder surgery last year & still struggling to recuperate strength & mobility . I look forward to following this routine & getting better ! Thank you Gloria ❤
Thank you! I am going to try these arm exercises. I've tried two other ways to gain definition in my arms again, doing the exercises 3X/week. My arms look good but I'm wanting more definition. I used to have great definition and want it again. I'm 68 now (can't believe how fast it seems I got here to this age) and exercise at least 3X/week using TH-cam videos of pilates and/or low-intensity cardio and walk almost daily anywhere from 2 miles to 4 miles. I have been golfing a bit as well and now am playing pickle ball about once or twice a week. I'm also working on fat loss and gaining total muscle, increasing my protein and vegetables. I have about 5 more pounds to loose to get to what I think will be a good weight (5' 8" and currently 152). I'm excited to try these exercises tomorrow!
This is fantastic , thankyou
Thank you Debra for showing the correct way of doing these arm exercises. I just turn 57 and was very active with working out and strength training but when Covid hit and I stop my membership with the gym everything changed my energy level my motivation to go back to the gym so now I am working out at home. Learning all these moves again. Thank you for for these types of videos! I have been watching you for several years now.
Thank you for sharing. . .I like to workout @ home using house items (water bottles and ect.) I am following and will do the arm exercises with ya daily. What a blessing.
I always workout at home, with another online platform. But being very curious on how to plan everything during the week being postmenopausal and experiencing longer recovery needs, I've signed up for stronger starting January .
This was amazing- thank you so much! You literally gave a 15 minute workout that was more taxing then a 45 minute upper arm workout I"ve been regularly doing without feeling much of anything! Appreciate it!
You’re welcome!
These exercises are great, thank you so much. It seems very do-able to do these three biceps, three tricep, and one shoulder exercise a couple or few times a week.
Excellent video. Thank you for sharing. I plan to put this into action. ❤ will check out your other videos as well.
I've been working out for decades. I've never heard arm exercises this well-explained.
Super, thank you it’s so clear and so many mistake I learnt to correct
Excellent workout and explanation … thank you 😊
This was super helpful. I thought I was doing my bicep workout right. Thank you!
Wonderful workout! Thank you! ❤
Wow, yes agreed, she's probably the best out there, blows the doors off the younger women on here too!! Well done, will definitely be following....👌🙏
Hi there Gloria, thank you for explaining how stomping improves osteoporosis, this makes absolute sense. I have arthritic, painful knees, what is your advice on how to get round this. Am very keen to do this simple excercise. You are absolutely brilliant! Thank you 😊
Thanks for the helpful explanations as well as the exercises.
I'm exercising at home I have 1 and 2kg weights. I want to go heavier but after rsi and a torn tendon (both in the same arm) I'm anxious lest I trigger the tendon injury, so in time... Meanwhile you telling us where exactly the muscle is being affected helps me stay safe. ❤
Very Helpful, thank you so much !❤
Thanks! Very helpful!
Love this arm workout. Very effective.
So energizing. Thank you.
Amazing video!, I learned so much!
I workout, exclusively at home, so I really love more on “at-home” workouts! Thanks💕
This was great!!! Thank you so much. I am embarrassed to wear short sleeved shirts (definitely won’t wear sleeveless shirts) in public due to wrinkles in my biceps region…but now I have your expertise guidance & I am sooo grateful. Did all of the exercises right along with you & I will be continuing to do so. ❤️
Hi!!!
Are you still working on your arms, have you seen an improvement on the loose skin...
I too have awful saggy skin 😢
Regards
I love your videos. You give hope to all females who try to hide their arms during the summer. Thank you.
Very helpful. Thank you.
Loved your on point education on the importance of quality movement. I see people at the gym focusing on quantity over quality all the time. Even with all the training I’ve had throughout my life, it always helps to be reminded. Love this video and will be checking them
All out. I prefer to exercise at the gym for motivation:
Thank you... i so appreciated this