DAY 1 // THE DAILY10: 10 Min Upper Body Workout

DAY 1 // THE DAILY10: 10 Min Upper Body Workout

Video Transcript

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what’s up team so today is day one of my daily 10 workout program i’m gonna be sharing a quick 10 minute workout with you every day for the next 30 days sophie’s gonna join us too now these workouts are great for those of you that are either short on time or are in need of a little push or a challenge to get you out of that workout funk or maybe you’re just looking to add a little extra to your current daily workouts now i know firsthand that sometimes it’s really hard to find the motivation or the energy needed to power through an hour or even a 20 minute workout but if you can commit to just a quick 10 minutes a day you may just find yourself feeling more energized and more motivated to keep going now these sessions do not include a warm-up and a cool down like my regular sessions so if you are doing these workouts on their own please make sure you take the time to prep the body before diving in and of course spend some time post-workout stretching it out i want to make sure you guys get the most out of each session and avoid injury so day one team we are starting things off with a quick upper body workout using light to medium weights for resistance so go grab yours and hey if you’re excited about this challenge make sure you share this video with a friend so that they can join you subscribe to my channel and of course turn that notification bell on so you always know when i post a new workout all right team follow along we’re getting started right now you and me all night all right team that is it nice work sometimes getting started is the hardest part so congrats on making it through day one now if you’re looking for a little extra to add to today’s session i’m gonna link a video here and in the description box below that will pair perfectly with today’s quick 10 minute workout tomorrow we are hitting that lower body so get ready and i’ll see you guys then

Transform Your Fitness Routine with No-Equipment Bodyweight Workouts

Welcome to your ultimate guide to bodyweight workouts that require no equipment!

These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.

The Benefits of Bodyweight Workouts

Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:

  • Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
  • Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
  • Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
  • Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
  • Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

  1. Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
  2. Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

  1. Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
  2. Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

  1. Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
  2. Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

  1. Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
  2. Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

  1. Warm-Up: 5 minutes of light jogging or jumping jacks.
  2. Push-Ups: 3 sets of 15 reps.
  3. Bodyweight Squats: 3 sets of 20 reps.
  4. Forward Lunges: 3 sets of 15 reps per leg.
  5. Forearm Plank: 3 sets of 1-minute hold.
  6. Cool Down: 5 minutes of stretching.

Upgrade Your Workout Wardrobe with Top Brand Clothing

While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:

Yoga Sets

  • Comfort and Flexibility: Our yoga sets are designed to move with your body, providing maximum comfort and flexibility.
  • Stylish Designs: Choose from a variety of stylish designs that make you look as good as you feel.

Activewear

  • Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
  • Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

  • Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
  • Durability: Made from high-quality materials that stand up to intense workouts.

Sports Bras

  • Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
  • Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.

Swimwear

  • Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
  • Chlorine-Resistant: Durable materials that withstand the rigors of regular swimming.

Why Choose Our Top Brand Clothing?

  • Quality Assurance: We only offer products from top brands known for their quality and performance.
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Shop Now and Elevate Your Fitness Journey

Ready to take your bodyweight workouts to the next level?

Browse our collection of top-brand clothing today and find the perfect pieces to complement your fitness routine. With the right gear, you’ll feel more motivated and confident in every workout session.

Embrace the power of bodyweight exercises and transform your fitness journey without the need for equipment. And don’t forget to gear up with our top-brand clothing to look and feel your best.

Shop now and start your journey to a stronger, healthier you!

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Comments (44)

  • @lutfahfirfirey917 Reply

    Round 2 done! ✔️ Great workout, Heather. Thank you 😊 💪👍

    May 31, 2024 at 2:32 PM
  • @jcammish6689 Reply

    Trying to get back into working out consistently. Lost my way on Day 30 of 4.0 😢

    May 31, 2024 at 2:32 PM
  • @kili7542 Reply

    I plan to run 20 minutes every morning on treadmill, so 10 minutes workout video program just fit! Thank you

    May 31, 2024 at 2:32 PM
  • @vonettacadien4567 Reply

    Good Monday morning 4/29/24! Day 1 completed ✔️ thank you ! Perfect for a motivation Monday workout to begin the week & a morning boost ❤ as always u Rock 🔥

    May 31, 2024 at 2:32 PM
  • @caronkavanaghcoaching4304 Reply

    I love your workouts and so appreciate that they are varied, interesting and fun and always accessible. Thanks Heather!

    May 31, 2024 at 2:32 PM
  • @wennessa94 Reply

    This 10 mins workout is great when you’re unmotivated and working but still you wanna move your body and feel accomplished 🎉

    May 31, 2024 at 2:32 PM
  • @Soy_paz Reply

    Cada vez que lo hago lo amo más.❤❤

    May 31, 2024 at 2:32 PM
  • @peterfalconer Reply

    Greetings from the UK! I'm a slightly overweight 42 year old man who's never been fit or strong – either physically or mentally. In pretty much every one of these exercises I had to go for the easier option – like press-ups from the knees or not using weights at all… or in the case of the last one just giving up completely. Here's hoping I make it to day 30.

    May 31, 2024 at 2:32 PM
  • @emilialinetti4360 Reply

    1. Inchworms & Push Ups
    2. 1-Arm Swings
    3. Plank Pass & Press
    4. L-Raises
    5. Bent Over
    6. Tricep Push Ups
    7. Weighted Jacks
    8. Curl & Press
    9. Shadow Box
    10. Down Dog Ninja

    Round 1 –
    Round 2 –
    Round 3 –

    May 31, 2024 at 2:32 PM
  • @followingstrings3214 Reply

    Thank you Heather!

    May 31, 2024 at 2:32 PM
  • @Houda4100 Reply

    Thank you Heather ❤ from Morocco

    May 31, 2024 at 2:32 PM
  • @user-ck3kt2it8m Reply

    Dear Heather, please could you do some more 10/15 min workouts for when you are short on time. Thank you ❤

    May 31, 2024 at 2:32 PM
  • @janalebensverliebt7801 Reply

    Thanks for the great & quick workout!

    May 31, 2024 at 2:32 PM
  • @betta0685 Reply

    Done! ✅

    May 31, 2024 at 2:32 PM
  • @Ponylove4650 Reply

    I found out about Heather about a year ago and started with her 6 week low impact workout programme, and have then moved on to complete other programmes such as the first 12 week one. About July this year, I took a break from working out as I went on a two week trip to Japan, and let me tell you, Japan summers are brutal. After I got back two weeks later, I was hospitalised and, on top of that, lost quite a bit of weight while in Japan. I ended up taking months off from working out and not only did I gain the weight I loss from Japan, but also gained a bit extra on top of that. I'm now going to Philippines for a family holiday in a month and really wanted to get back into working out in preparation for all the time at the beach I'll be doing! Going back gently into working out with Heather with this 10 minute a day programme, and it's exactly what I need! Thank you Heather ~~

    May 31, 2024 at 2:32 PM
  • @christokosmo Reply

    After doing the 12 wk Vols 1, 2, 3 and the 12 wk express (I'm in the middle of that one), it was great to see a different outfit! Great workouts, thanks!

    May 31, 2024 at 2:32 PM
  • @jellib.110 Reply

    Loved this! I do wish that your music didn't have lyrics though. Most of the songs are sad love songs with a nice beat.

    May 31, 2024 at 2:32 PM
  • @meghalean Reply

    Are you done making programs?! if not…please recreate a 10 min program like this one 🙂 or even 5-15 min would be amazing. LOVE YOUR WORKOUTS!

    May 31, 2024 at 2:32 PM
  • @followingstrings3214 Reply

    Day 1 is done!!! Thank you for the workout 💜💜

    May 31, 2024 at 2:32 PM
  • @emmy8705 Reply

    Day 1 was done. Thank you Ms. Heather lovelots from Philippines

    May 31, 2024 at 2:32 PM
  • @biggis.6103 Reply

    Perfekt after the 10minutes workouts 🎉thanx ! Day one 👍🏾

    May 31, 2024 at 2:32 PM
  • @user-eu1ws6qz7i Reply

    💪👌

    May 31, 2024 at 2:32 PM
  • @bex9509 Reply

    May 31, 2024 at 2:32 PM
  • @marisol7791 Reply

    please we need tons of 10 minute sessions. I decided to do them in the morning before going to work and then in the afternoon if I still have strength, continue with an extra half hour. thank you so much for the great help!!!🎉❤😅

    May 31, 2024 at 2:32 PM
  • @kwailcamp Reply

    I wish that another 10 minute series would come but alas no…

    May 31, 2024 at 2:32 PM
  • @archnasingh08 Reply

    Day 1 complete 🎉

    May 31, 2024 at 2:32 PM
  • @pata7199 Reply

    Love how no matter the focus of the workout, my glutes and abs always get a workout, too. ❤

    May 31, 2024 at 2:32 PM
  • @SLocky82 Reply

    Awesome add on to a longer upper body workout when u feel like u want a little more!!!

    May 31, 2024 at 2:32 PM
  • @foadghaffarihagh Reply

    I’ve been trying tones of different workout programs but this one is BY FAR the best!! Great step to create a persistent routine! Thanks Heather!

    May 31, 2024 at 2:32 PM
  • @atikahyusni5763 Reply

    If i dont know which channel to go for, i will just head up to heather’s

    May 31, 2024 at 2:32 PM
  • @janetmiller3784 Reply

    Love this quick series as a perfect compliment to running, thank you so much for posting!

    May 31, 2024 at 2:32 PM
  • @starmazaheri7448 Reply

    Thank you so much. I wish you had the same daily 10 challenge for 30 days which also included warm up and cool down. I can do only 10 minutes (and even this is a challenge for me) a day and just to look for suitable warm up and cool down videos alone takes another 10 minutes for me. I hope you will consider this challenge in 2023. Happy New Year and thank you again. PS. If anyone knows of a 10 minutes daily challenge for one month that includes warm up and cool down in it please let me know of it. Appreciate it.🙏🌹

    May 31, 2024 at 2:32 PM
  • @cameronjolly2326 Reply

    Been in a workout funk past couple months but these are really helping me get back into it. Thank you thank you

    May 31, 2024 at 2:32 PM
  • @susanawuor9998 Reply

    Day 1 done

    May 31, 2024 at 2:32 PM
  • @eightysixyoarse Reply

    Sorry but jumping with weights in your hands is the worst exercise anyone could possibly do. Terrible for the knees. Stop it.

    May 31, 2024 at 2:32 PM
  • @brittanyclayton5677 Reply

    Here we go again November 2022!!!

    May 31, 2024 at 2:32 PM
  • @sarahk.mansour9569 Reply

    Day one is done ✅

    May 31, 2024 at 2:32 PM
  • @kawaiinekochan4779 Reply

    Hope you make more this kind of program. 15mins.-20mins. Or 3 to 4 days per week program. For people that are super busy… thank you so much for this. I always comeback to this whenever i didnt finish a program or im unmotivated or im sick and i dont have energy to do 30-60mins. Workout.

    May 31, 2024 at 2:32 PM
  • @mandyb7277 Reply

    Thank you for these! My daily schedule has been changed since school started this year and having these quick but awesome workouts available is a blessing!

    May 31, 2024 at 2:32 PM
  • @HukukcuolacakHermione Reply

    hello sports exercises i will start us but i want to go from easy to hard as a small

    To start with, can you send me the video link of your sports program?

    May 31, 2024 at 2:32 PM
  • @amyregister7145 Reply

    Thanks!

    May 31, 2024 at 2:32 PM
  • @Sam-kf6tv Reply

    thanks so much Heather! W/ lots of love from BKK

    May 31, 2024 at 2:32 PM
  • @chiaraf85 Reply

    Grazie.

    May 31, 2024 at 2:32 PM
  • @tinalee667 Reply

    Yaas great 10 min

    May 31, 2024 at 2:32 PM

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