10 Mins Core Arms Workout 2 Weeks Shred Challenge

One two three We are working our upper body and core today There's no equipment needed But if you want to use dumbbells go for it If you are following the whole program You can find a free day by day schedule on my website And if you are looking for support join the rest of the community on discord and use my hashtags on instagram and youtube Now smash that like button leave a comment down below and let's get started We've got 18 exercises today 30 seconds on and 5 to 15 seconds off We've got alternatives for low impact and weight as well. Let's start with push-up variation Lower yourself down slowly from a high plank position and bring your elbows as close to your body as possible Instead of flaring them out then push your hips back as you come back up for a stretch and repeat If you can't do push-ups give yourself time do it on your knees until you get stronger The low impacts are here to help you as you progress No breaks here We've got corkscrew next do them nice and slow if you need to don't injure your shoulders and remember to engage your core So you don't lose your balance here All right, 10 seconds rest here We're doing some reverse plank leg raise engage your core Tuck your butt in and try to not drop your butt down too much Then raise your leg and do it slow and controlled for low impact. You can do a reverse tabletop raise instead Short rest and we're doing some reverse tabletop walks Take one step to the right with both your arm and legs then back to the other side Just do reverse tabletop hold if that's more suitable. It's totally fine All right, great job everyone you're doing well Get into a high plank position and we're walking forward with our hands and then backwards and repeat Make sure you're not swaying your butt side to side do it slow and control and engage your core Just do it on your knees if you have to All right, no rest here We've got contralateral next where we are in a low plank and raising an opposite arm and leg If you want a bit of a challenge, you can do it with a dumbbell, too All right next we're doing a side plank reach do them on your knees for low impact And you can also use a light dumbbell if you want it to be more challenging Make sure your core is engaged and your butt is tucked in and engaged Let's move on to the other side straight away So Get ready to get in a reverse tabletop position and we're doing tricep deep reach next We're going to do a reverse plank walk straight away where you extend your feet and walk back in and then tap to the side Remember to engage your core your butt and your legs for low impact. Just do without the tap 15 seconds rest here. We're more than halfway through the workout. So great work. Take a longer break here if you want to Next we've got push-up row another dumbbell friendly exercise if you have them I know some of you aren't fans of push-up because they can be hard when you start out, but don't give up Just do the low impact and progress from there. You'll get there No rest here get in a low plank and we're doing lateral plank walks keep your core and butt engaged Don't let it poke up or drip down too much All right, get flat on the mat for this one, but don't fall asleep We've got swimmers make sure you're engaging that core butt and back go nice and slow as you lift your opposite hand and leg We're going straight into mountain climbers. Keep pushing guys. You can do it All right, there's low impact and weighted version for the next two We're doing a side plank leg raise for low impact Just have one knee bended for support. Make sure you're engaging your core as your hand and foot meet Now let's flip to the other side straight away All right, great work guys final two exercises We've got body sole next get in a low plank and we're rocking forward and back engaging your core Focusing on your breathing and stay in good form Last exercise. Let's do a roll up followed by a crunch like you're cycling. Let's get this workout done And that's the workout guys. Great job with the workout keep pushing through It's only a 14 day program leave a comment down below with how you're going and i'll see you in the next workout. Bye