40 Minute Arms and Cardio Workout | PRIME – Day 12

17Oct

40 Minute Arms and Cardio Workout | PRIME – Day 12

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Video Transcript

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what’s up everyone welcome to your 40-minute arms and cardio workout today I am promising you a fantastic workout knowing that you’re going to get the most out of this in terms of upper body push and a sweaty cardio workout our combos in the first two-thirds of the workout are upper body and cardio together 45 seconds each and then at the bottom part of the workout you’ve got one total upper body circuit and then one total cardio circuit where we’re going to push each other the whole time okay so grab your water grab your sweat towel and some dumbbells that are heavy enough for a shoulder press light enough for a tricep Kickback and let’s crush it together all right let’s reach over top tap it out with your toe get a little shoulder rotation stretch out your lats a little bit and your triceps three two one good job hands up Bend push you’re going to love this workout we’re combining a cardio and an upper body move so it give you time to kind of recover for each one and then the last part of your workout arms out straight will be one super set of each so you’ll have an upper body super set and then we’ll close it out with a cardio superet stop in the middle cross three two one good job let’s pull the heels open up the quads a little bit keep your knee facing the floor two one good job jog in [Music] place rotate a little bit around good job side to side three two and one pull your fingers back let’s stretch out your forearms we’re going to start off with a shoulder press and then we’ll go into high knee claps okay but shoulder press is first we’re going to alternate left right let’s go in seven ready all right here we go 45 two one press there you go round one very powerful to just connect with that full range of motion think about keeping your core strong [Music] 15 good job keep it tight seven last one rest good job move your dumbbells out of the way going to go high knee skips and we’re going to clap underneath so here here okay 5 Seconds keep it on the ground let’s go like this if you need that option and you’re getting your core involved a little bit here as well good work breathe this also gives a little shake out for the shoulders 10 three two all right rest good job round two we got the same thing 10 seconds and we’ll go dumbbells up three two good work 15 seconds down 13 good job three rest awesome job dumbbells out of the way let’s go two per leg this time so one two one two okay just to keep it interesting spice it up a little bit ready two one feel free to incorporate sort of like a side to side option totally [Music] optional good job breathe [Music] [Music] that’s it 15 you got four breathe one last round need to grab water before or just shake your arms rest them ready last round come on two [Music] one last round of shoulder prath [Music] nice job you got [Music] 12 four one more rest great job and let’s close it out with the high knee clap under okay you can go back one if you want or you can do two or you can do three clap under your knees let’s go if you’re taking a low impact option just keep a little Bend in the knee a little Bend in the hip so you can maintain that intensity without the jump if you’re moving you’re doing it right okay now just push yourself for the last 20 seconds here we go 10 five four three good job two one breathe we’re going to chest press on the floor or on the bench whatever works for you today and then after that we’re going to come and flip it over for plank ja all right make your way down after you grab some water and get yourself set up we go in [Music] 10 five two and push [Music] [Music] great work 15 [Music] two one good job dumbbells down and we flip it over we’re going plank Jacks I’m going to go feet in and out and then tap tap so open open tap tap ready let’s go one two one two [Music] [Music] good job second half take the arm tap out of it just move your legs let’s go and we’ll keep switching this up just like we did on the last exercise good job 10 [Music] three two breathe all right back to the chest [Music] press all right round two let’s go [Music] good push yourself here maybe that is tapping the floor holding for one and then punching the sky with all your might you got 10 rest great work flip it back over we’re going plank Jacks again okay just the feet for the first half and then the second half we’ll go wide and up okay just stay moving let’s go nice work got about 8 seconds and we’ll go low and high with your hips ready let’s go up down open good job seven rest and back to the chest press can’t vary the chest press too much so we can switch up the cardio a little bit at least for chest press round three focus on how you’re pushing all right let’s go there you go keep breathing let that dumbbell rest on the palm of your hand and just think Palm to the ceiling 15 good job three rest okay flip it back over first 15 seconds we go plank Jacks with the shoulder tap second 15 just plank Jacks last 15 we’ll pop it up okay let’s go good job all right just plank Jacks leave the hands there 4 seconds you’re going up and down ready last 15 go [Music] come on four three one more up two one breathe all right circuit two done we’re on to Circuit number three tricep overhead extensions you can do standing or you can do a skull crusher laying on the bench or the floor okay exercise two little broad jump okay I want you to go down and land pop and turn okay we got 45 seconds so you’ll have time ready overhead let’s get it [Music] [Music] [Applause] [Music] good work breathe deep here you got 10 rest good job those always burn quickly for me all right hopping down to the end if you’re not able to hop right now you’re going to step into a squat turn and squat okay let’s go landing soft heel toe heel toe okay no part of you should ever be locked out when you land okay [Music] good job [Music] 15 good job four and rest good job triceps overhead [Music] all right let’s go two one good job I know you’re breathing right now good news is arms up so ribs can expand belly can expand so allow you to catch your [Music] breath good job six rest those are one of my most humbling exercises they always push me always all right ready three you’re doing great let’s keep it up together here we go nice work however far you’re getting if you’re just jumping and turning I’m okay with that it’s just meant to get your heart rate up you’re breathing before every jump three rest all right last round of these [Music] two ready yeah you got this come on five dumbbells up three two [Music] push nice work [Music] 15 seven four rest good job all right one more round of our broad jumps with the hop turn and then we move on ready two let’s go I always try to think about my hips leading the way so instead of being here so much I think about extending my hips and letting them open to lead me forward okay try to think of that [Music] nice work [Music] 12 one more and rest okay 30 seconds we’re going to lighten the weight up a little bit here back to shoulders lateral [Music] raises and then lateral skaters 10 lb dumbbells for myself we’re going right here bent elbow Just a Touch let’s go [Music] you’re doing good breathe [Music] deep 12 you’re right there two one good dumbbells out of the way again and we’re taking it lateral skaters I want you to help yourself up in the middle here by swinging your arms and we go in three let’s go I’m going to tell you a secret about this circuit when we get done going be like Sydney trust me you’re great you’re doing good using your arms or moving our bodies that’s the only requirement here okay just move heart rate is up for [Music] sure s come [Music] on 3 two one rest we’ll talk about this super set at the end of the workout let’s keep rocking I think you’ll understand and I think you’ll know yeah I feel that too ready let’s get it I just know I’m so proud of you right now breathing might be shallow heart rate for sure [Music] up let’s go stay right here nine two good lateral skaters grab water if you need it something that helps me just keep moving okay three two let’s [Music] go sometimes if we stand and wait and anticipate we can start to get ourselves worked up breathe and move okay [Music] 20 nine [Music] one more three two one good one more round great job all right let’s go ready come on [Music] you’re one big deep breath away from a good rep okay one more good okay let’s finish this one right here and then we’re moving on after this we have a double upper body so your heart rate will be able to come down Okay so let’s go hard here come on great job second half pull punch pull punch [Music] good eight seven six two breathe all right knowing that we had our double upper body circuit up next I pushed myself hard there it may not have looked like it but it felt like it you have those days where you’re like I’m killing it on the cardio and then you look back looks a little slow all that matters is we were working hard chest fly tricep kickbacks okay I’m going to do my flies on the floor and for it ready go for these I think about my elbows going away and then they’re driving back towards each [Applause] other good it might even feel good to just open it up and hold it for a second second exhale drive back forward 12 three one more two great job now you can either stand or go kneeling here all right alternating kickbacks three rounds of 45 so my goal is to keep my elbow up here so it is parallel with the floor ready come on so wait until the elbow gets up there don’t just shovel it from down here elbow Up full extension slow on the way down [Music] 15 come [Music] on six one more each [Music] arm good let’s breathe and if you want to go heavier for your flies grab it and get back down keep breathing especially in your rest here okay two one [Music] [Music] [Music] [Music] 12 three last one right here good all right for myself I want to make sure my form is good on these tricep kickbacks I am working hard on my tricep strength so I’m going to stay with my first weight that I did okay let’s go elbow up then extend Bend to 90 then back to the floor [Music] [Music] [Music] 15 nice work breathe here for the last [Music] 10 two rest chest fly round three let’s go very proud of you last round of both both strength exercises and then we’ll switch it up to cardio to close out the workout so let’s take advantage of these two breathe deep work hard [Music] [Music] [Music] good job you got 15 come on chest [Music] muscles push push push open it up squeeze to drive back in you got three rest Perfect all right Kickbacks last round if you’re sweating a little bit let it fall you’ve earned it you’re doing great all right ready two let’s go something I just caught myself doing I don’t want you to do when you get up here diving down forward with your shoulder so instead of getting broad back full extension I dove into it keep your shoulder up back is turned on when you get tired everyone will tend to want to compensate your body just kind of wants to take the easy way out we just have to coach ourselves through the proper technique and I’ll talk about things that might happen so you can be on the lookout for them we all do them we can be [Music] conscious one more three two great work you got 30 seconds rest and you can throw your dumbbells up grab water if you need it we’re going to go side to side high knees with a little Heisman hold okay so one two your internal leg comes up just hold here one two inside leg comes up and then we’re going to go six butt kicks three each leg squat okay moving a lot but we got 45 seconds per exercise come on let’s get it [Music] good [Music] work 10 and rest good job six butt kicks and drop it into a squat you can keep this one low impact just standing and then [Music] sitting 3 two let’s go [Music] [Music] 15 [Music] five two breathe good job remember what I told you earlier keep moving keep breathing this is your training partner Sydney not necessarily your personal trainer just training partner to training partner move around all right let’s go [Music] try not to cross your feet over each other either keep them apart should be kind of a wide step high knee 10 three rest okay walk around don’t leave come back but walk around butt kicks time six and then a squat ready let’s go good job 12 don’t stop early come on I need you keep going seven six one more round rest okay personal trainer sitting tapping in back here 45 seconds times two and you are done you can do this okay you are capable just keep moving ready let’s go it’s the end of the workout so the only thing you have left to do is not quit there you go tap into whatever you just thought to yourself yes I can all right that’s it and stay there only thing you have left is to just not quit that’s it 12 [Music] three rest move around come on come on come on stay here 45 seconds between you and I and the end of our workout big deep breath two one come on [Music] [Music] beautiful all right 22 come on [Music] up all right last 10 can we finish really strong together let’s go four one more round three two one finish this one rest you did it there you go way to work stand up for me hands up pull overhead stay right here breathe deep fill up your belly expand your rib cage switch arms pull great work today every workout has a chance for you to prove to yourself yes I can even though in spite of although this is also going on although this is making it hard yes you can you notice I tapped in and out of personal trainer Sydney and then training partner Sydney every workout I’m here to train you my job is to make sure that you get the best workout I can possibly give you at the same time I’m doing it with you so I know what you’re feeling I know that I need your energy to push myself through if you’re looking up at me about ready to quit and you’re like gosh Sydney this is ridiculous and I’m here going okay I can do this I know you’re a whole lot more likely to do the same for yourself it’s not about me it’s about you everything that I do here is yes to better myself along alongside you but also to show you in the hard times we get through it together okay I mentioned I want to talk to you about that circuit that had lateral raises and then the lateral uh skaters there was a moment of contemplation in this workout I actually don’t ever do this but I thought it’s kind of early in the workout for me and I’m feeling like heavy on my feet right like things my jumps aren’t feeling light I’m out of breath I thought I could just change this to a much easier exercise and the first thing that came to mind was kind of like a little punch right it would be easier for me to catch my breath slow down there but I thought about you and I thought you know what if there was an option for you to skip out and do the easy way out I would encourage you not to I would encourage you to dig a little deeper and play to your strength the fact that you’re contemplating it means that you’re probably you probably got what it takes to do it but you just know it’s going to be difficult right everything worth having is just on the other side of difficult consistent work I did not change that exercise because I thought of you and how I would coach you through that mindset through that combo of I’m tired this is tough I could easily take an alternative switch here because I’m the one that has the workout behind the screen before I give it to you but I thought you know what if you were there if you were beside me training and you were like Sydney let’s just switch this up a little bit I might have thought about it but I would also encourage you to see what you can do let’s just try it even if we get 15 seconds in just go for it okay so thank you for being my training partner in that today knowing you were there I made the decision to push myself hard I know you push yourself hard as well and we’re all here right now better for it okay so make sure you let me know in the comments below what you thought of this workout give it a thumbs up if you’re here and let yourself know that you’re proud of yourself and subscribe to the channel and I will see you back here for our workout tomorrow

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  • Heart Health: Strengthens your heart and improves blood circulation.
  • Increased Stamina: Enhances your endurance and ability to sustain physical activity.
  • Weight Management: Burns calories and helps with weight loss or maintenance.
  • Mental Health: Reduces stress, anxiety, and depression while boosting mood.
  • Overall Fitness: Improves lung capacity, muscle strength, and overall fitness.

Popular Cardio Activities

Running

Running is one of the most accessible and effective forms of cardio exercise.

  • Benefits: Improves cardiovascular health, burns calories, and strengthens leg muscles.
  • Getting Started: Begin with a mix of walking and running, gradually increasing your running time as your endurance improves.
  • Tips: Invest in a good pair of running shoes to prevent injuries.

Cycling

Cycling is a low-impact cardio exercise that is easy on the joints.

  • Benefits: Enhances cardiovascular fitness, tones leg muscles, and boosts stamina.
  • Getting Started: Start with short rides and progressively increase your distance.
  • Tips: Ensure your bike is properly adjusted to fit your body for maximum comfort and efficiency.

Swimming

Swimming is a full-body workout that is gentle on the joints and highly effective.

  • Benefits: Improves cardiovascular health, builds muscle strength, and enhances endurance.
  • Getting Started: Start with a few laps and gradually increase your swim duration.
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Jumping Rope

Jumping rope is an excellent high-intensity cardio workout that you can do anywhere.

  • Benefits: Burns calories, improves coordination and increases cardiovascular fitness.
  • Getting Started: Start with short intervals and gradually increase the duration as you get fitter.
  • Tips: Use a properly sized jump rope and wear supportive shoes to avoid injuries.

Sample Cardio Workout Routine

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

  1. Warm-Up: 5 minutes of light jogging or brisk walking.
  2. Running: 10 minutes at a moderate pace.
  3. Cycling: 15 minutes at a steady pace.
  4. Swimming: 10 minutes of continuous laps.
  5. Jumping Rope: 5 minutes of intervals (30 seconds on, 30 seconds off).
  6. Cool Down: 5 minutes of stretching exercises.

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