YOGA SCULPTED ARMS WORKOUT 💕 pilates for triceps and shoulders


hi guys its Bailey and I’ve been getting
a lot of requests for some arm workouts so today we’re going to be focusing on
sexy sculpted shoulders and toned triceps let’s get started so before we start
with any weighted exercises let’s just start moving and warming up through the
shoulder girdle so little tiny arm circles here and if you’ve ever done
these before you know you don’t need weights for it to feel like your arms
weigh a hundred pounds so just tiny tiny circles I’m really starting to think of
your core – because it is Pilates based so we always want to think of keeping
our abdominals engaged so really thinking of reaching those fingertips
getting nice and long through the arms and then reversing those circles the
other way just tiny tiny circles these are honestly one of the best things you
can do to start toning through those shoulders giving that nice sexy shoulder
cap little tiny circles my arms are already feeling so heavy
good now flip the palms for little pulses up and down nice wide palm so
really think of creating the energy here it’s squeezing the abs and then flip the
palms back really getting that nice rotation good should be starting to feel
warm let’s just do ten and then ten back and then reach and hold squeeze your abs
for five four three two and one good just give yourself a shake and then
from here slightly pitched the body forward so your waist in the heels your
core is engaged reach the arms towards the sky so just in front of your eye
line and then pull them down really reach and pull so what this does is it really warms up
the shoulders starts to get us thinking of moving our shoulder blades moving
through a bit of protraction and retraction getting those postural
muscles working and it still feels like quite a lot of work so you’re really
reaching forward energizing through the fingertips and
then pulling I imagine you’re moving through really thick water here reach reach you start to feel your biceps working –
really pulling the arms back remember to breathe good three more like this – good
last one really pull those arms in little pulses here for ten for nine keep
those fingers wide you’ll feel the top of those shoulders start to burn I
promise doesn’t look like a lot but if you look like a lot we have five four
three two last one now reach and hold for five four three two and one good
shake out those arms we’re ready for our weight all right so that we can keep
sort of burning out those shoulders we’re gonna take the elbows together and
then we’re gonna open nice and wide so we’re getting that nice inward rotation
and then we open close and open really squeeze those ABS we can start to make
it a little bit faster here close open but your core is on tight so you’re not
rocking your body forward and back which is more like I don’t know a dance move
you can say for the club we’re just keeping that work in our arms and in our
app remember to breathe close and it will my shoulders are burning so
that means 5 more 4 3 2 good last one hold it to the side little pulses 10 9 8
breathe 6 7 I don’t even know how to count anymore I think that’s 5 4 3 2 & 1
shake those arms out and let’s get into our triceps putting your weight back in
the heels hug the elbows by the side we’re gonna start reaching back you
really want to reach hold and then bend forward so it reach hold and then reach
hold and good keeping those collarbones nice and
wide pulling your belly button back to your
spine so really keeping active abdominals h-hold beautifully you have one more we’re
gonna hold it little pulses or sorry little circles
and now make sure you’re keeping your hands higher than your hips you should
really feel the back of the arms starting to switch on reverse those
circles good five more four three two one now just hold try to lift those
hands higher five four three two and one good they’re just taking one arm back a
little lift and lower but keeping the arms straight this time good lift you’re
really gonna be burning into that tricep that means you’ll be toning up the back
of the arms getting rid of those bingo wings lift good two more last one switch
to the other side lift lift it’s a really good ab workout without even
working our odds just keeping ourselves in that little slight fold-over position
make sure you’re really lifting high really think of reaching back back reach
hold good reach hold two more last one good
now give your shoulders a nice shoulder roll so they’re not too fatigued now
from your little pulses just out to the side both arms lift and then make sure
you’re not arching your back or rounding forward we really want to keep them nice
and strong little pulses back and back hello triceps ooh good we have 10 breathe through it six five four three
two and one oh nice big shoulder roll we’ll do one
last exercise for our shoulders and biceps before we go to the mat so arms
like little beads to the side just thinking reaching out and in really flex
and push this is one of my favs it’s like the margarita
tre one you’re offering those trays of margaritas to your friends
then you’re pulling them and having them all yourself four more three two and one
oh nice big shoulder roll quick and effective burn we’re gonna put our
weights down and we’ll finish off with some tricep toning push-ups all right
coming down to our mat to finish off burning out our triceps with some push
up we’ll come to a nice neutral spine so I just like to find it by coming through
a cat cow inhaling taking a nice abdominal stretch exhale rounding inhale arch and exhale round should feel
like a beautiful stretch good so finding our neutral spine
somewhere between those two where our abs are engaged
nice wide palms we’re going to tap our forearms down to the mat and then really
press into those palms to lift back up we tap all the way down and we lift top
and lay really pressing your hands down into that mat and keeping your abs
engaged so you should already feel your triceps starting to switch on but let’s start to add on here so tuck
your toes under press into your palms lift your elbows lift your knees then
you top your knees top your elbow lift lift tap and really getting those
triceps to work I think we could add on why not out a
little bonus at work squeeze one knee and one knee and lower and lower lift
lift me me lower and lower lift lift knee knee lower and lower cut those triceps are
really burning for me me me lower and lower lift lift me me
lower lower go two more lift lift me me lower lower let’s hold this one up lift
lift ten knees in three four five
seven eight nine ten lower the knees pulse into those triceps
oh yes I feel the burn keep your weight forward over your hands
little pulses here really even lift the toes put weight into those triceps
we’re almost there let’s do ten more you can do it nine eight seven good really
bending hugging the elbows by the way six five four three two one hold get a
little lower get into that challenge zone five four three two and one oh sit
back Child’s Pose pressing your fingertips into the mat feeling that
beautiful stretch really breathing stretching through the shoulders great job you guys I hope you enjoyed
that arm workout I know that I’ve felt the burn
I’m remember to subscribe for new workouts every single week I’ll see you
guys soon the workout ah

11 Comments

  1. So lovely workout! I like it! Standing circuit really burns and mat circuit so nice!

  2. My triceps are on fire!!! It was a great workout!

  3. Where are your leggings from? They are so cute!!

  4. Heyyy ! Could you make more videos for thé arms like this one please? 😁😁😁

  5. I put this workout on my playlist! Let's get sculpting! 🙂

  6. Thanks bailey you really make me feel better 🙂

  7. I hope you loved this workout! Make sure to check out my Instagram for daily motivation, FIT TIPS and bonus workouts and challenges! https://instagram.com/baileybrwn 💕 Love, Bails xx

  8. Loved this arm workout! You deserve so many more followers – I know you're going to take off soon! I found your channel through Allegra Shaw's vlog where she mentioned your workouts. So happy I clicked through 🙂

  9. At first I was like where are the combos??? Then the floor sequence and I was like …. there’s my sequence queen! Loved the additional knee tucks! Triceps officially on fire 🔥🔥

  10. I hope you loved this workout! If you want NEW full length workouts check out my online studio https://www.bbfit.co 💕

  11. Bailey! I want to say how wonderful your routines are; you incorporate the 'classic' moves and yet you come up with super-cool variations to keep the body surprised! The tricep exercises at the end of this blew me away! It was brilliant to do the pushups in stages like that, and ultimately we will be strong enough to do planks! Great job! I am a new subscriber for sure!

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