Indoor, Outdoor & Kids' Trampolines

2 in 1 – ARM WORKOUTS & BACK EXERCISES | at home workout – QUICK


Shoutout to Tanya Vicky Linda and everybody doing the August workout schedule. I’m so proud of all of you. Let’s get started Welcome to this upper-body workout. We’re doing arms we’re doing upper back. We’re doing lower back and we’re doing chest today It’s gonna be awesome. Let’s get into it First warm-up is swing and squat. You’re gonna go into a deep squat Keep your abs engaged and just swing your arms like you just don’t care Awesome keep going Please subscribe to my youtube channel if you haven’t done so already it’s totally free for you and it just means so much to me There you go Try to touch your shoulder blades to the back as you do this and then pretend you’re trying to touch your elbows in the front As you do this as well, you don’t actually have to touch your elbows in the front, but just do the motion. Let’s go Here’s a preview of our first move tricep chops on the right I have a dumbbell in my hand on the Left I do not have a dumbbell pick the level that fits your fitness level. I will not be using any dumbbells in this workout I’m living my best life today. Let’s go Good I Always say this in my videos that have 45 seconds on the timer just because it’s 45 seconds doesn’t mean you have to work the Entire 45 seconds. It just means you have to do your best in those 45 seconds Keep your abs engaged do a slight lunge to the side and just hammer it down. You got this Let’s get those arms and that back looking like a full meal Just a couple more you’re doing it yes you’re getting it Goodgoodgood Next up we’re going to do a race to fly You’re going to hinge at your waist if you have dumbbells on you want to use them do the version on the right? I will be doing the version on the left Abs are engaged back is flat and your shoulders and arms are doing almost all the work There you go This is so good. So good for your back. So good for your arms Just make sure your abs are engaged and you just try to stay steady the whole time Really squeeze those muscles aha Yeah, you’re doing good. Keep going This is so good just a few more seconds Just a few more seconds don’t worry about it don’t even think about it just keep moving This is good, this is good Sweet next up We have the Arnold press you’re going to clap your elbows together and then race to the top again if you have dumbbells You can do the version on the right Otherwise you can do the version on the left pick what fits your fitness level. I’m gonna be dumbbell free today. Let’s go I know a lot of people are worried about getting bulky when you use weights And I know I have even said to a lot of women that oh, don’t worry about it But I just want to clarify for you that if you use dumbbells that are not crazy heavy You will not get bulky. You will only get bulky if you start lifting 5060 pounds with your dumbbells and you are doing it consistently over time but for these types of exercises where it’s just a few seconds and the weights are not SuperDuper heavy, you are not gonna get bulky. He was gonna be toned and strong and feeling good Just a couple more I just want to put your mind at rest, don’t worry I got you I’m not gonna have you out here looking like Hulk. I’m not gonna do that to you Inside rotation abs are engaged and you just raise one arm at a time. If you have dumbbells, you can hold on to them Otherwise just follow my lead on the left Ready, let’s get into it Hallelujah, that’s what it looks like I’m saying After this, you have two more moves two more moves and you get a break Can you even believe that it’s almost time for a break and it feels like we just started you’re doing amazing Keep going. Just do your best. That’s all you could do, right? That’s literally the only thing you can do You’re doing great you’re really good at this this looks good Let’s go let’s go keep those abs engaged Awesome sumo arm lifts. You’re gonna put your feet nice and wide and just do this nice motion If you have dumbbells, you want to do the version on the right? If you do not have dumbbells you want to do the version I’m doing on the left There you go, that’s good If that’s like sumo bend in the knee is bothering you you can just stand up straight and do the same movement Otherwise I encourage you to do the full thing with the sumo with your legs wide and that slight squat It just gets you more work in the same amount of time It’s all about efficiency Good You’re doing great. You’re doing really really great one more exercise and it’s time for a break. Can you believe it? You’re doing amazing. Keep going Just a few more There you go Okay row two pool down If you have weights, you’re doing the version on the right if you do not have way to during the version on the left I wish this move was called a caveman move because that’s what I feel like when I’m doing this like Hulk Hulk pool see see that Doesn’t that make you feel like a caveman? Awesome just do your best do your best. This is great for your arms and your back fantastic exercise and after this you get a break imagine that Keep going You made it that was amazing we’re gonna keep this short and sweet right here for YouTube but if you want the full version of this workout and easy workout schedule, you can follow every single day and Access to all sorts of workout programs from me visit my website at cocoa cocoa fitness calm and follow the easy directions on the home page Just follow your own body when you’re ready, you’re just gonna gently roll up Finally I want you to put that slight bend in your knee give yourself a huge hug I just want to remind you that that was not an easy thing to do But you did it you push through and that is just amazing you worked out today and that is a big deal You have a lot to offer this world and you’re getting there one workout at a time Thank you so much for working out with me today Subscribe to my youtube channel if you haven’t done so already and I will see you in my next workout video You You

Reader Comments

  1. โค๏ธโค๏ธโค๏ธโค๏ธโค๏ธโค๏ธโค๏ธโค๏ธโค๏ธ๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป

  2. Yess!!! Imma be trying this girl! Oh and can you make a video on losing thigh weight without gaining muscles? Btw thanks for the vid you are are my fav person๐Ÿ–ค๐Ÿ–ค๐Ÿ–ค๐Ÿ˜…

  3. ๐Ÿ’—๐Ÿ’—๐Ÿ’—๐Ÿ’—๐Ÿ’—๐Ÿ’—tysm sis for making this video ๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜

  4. I saw huge difference in my body n m loving it.. dear can u combined workout for wider , big hip and belly fat plzzz do this bcz many people have small butt but large belly

  5. เธŠเธญเธšเธเธฑเธšเธเธฒเธฃเธญเธญเธเธเธณเธฅเธฑเธ‡เธเธฒเธขเธ‚เธญเธ‡เธžเธตเนˆเธ™เธฐเธ„เนˆเธฐเธ•เธดเธ”เธ•เธฒเธกเธกเธฒเน„เธ”เน‰เธชเธญเธ‡1เน€เธ”เธทเธญเธ™เนเธฅเน‰เธง

  6. Yess!! I'm tired of having back fat and belly fat โคโค thanks so much for another great motivational video!!

  7. girl u are sooo precious โค๏ธโค๏ธโค๏ธ even if we havenโ€™t met each other I feel like u mean so much to me cause u help me so much with your videos๐Ÿ˜ญ๐Ÿ˜‡

  8. ๐Ÿ˜—๐Ÿ˜—๐Ÿ˜—๐Ÿ˜—๐Ÿ˜—๐Ÿ˜—๐Ÿ˜—๐Ÿ˜—๐Ÿ˜—

  9. My gosh! I did mine with dumbbells and girl!? They are 9 pounds! My first ever dumbbells are 9 pounds ๐Ÿ˜ฅ when I bought them I was like "piece of cake." The workout is awesome though. The got pretty hectic and I was just free styling or putting the weights aside for a little bit. I love you girl.๐Ÿ˜š Mwah mwah mwah! All the way from South Africa.

  10. You Rock. ๐Ÿ˜Ž๐Ÿ˜๐Ÿ‘๐Ÿฝ๐Ÿ‘๐Ÿฝ๐Ÿ‘๐Ÿฝ๐Ÿ‘๐Ÿฝ๐Ÿ’™๐Ÿ’™๐Ÿ’™

  11. I just found you. Yes I am grateful. Suddenly life is beautiful and it makes sense. Wow. Thank you!!!๐Ÿ’ž๐Ÿ’›๐Ÿ’š๐Ÿ’™

  12. I have such a big back ๐Ÿ˜ฃ
    With fllaby arms and suggy breast does it work for me ????
    and my thighs r getting bigger cuz of butt workout๐Ÿ˜ข๐Ÿ˜ข
    Plzz help me my weeding is in two months

  13. Always love your videos but I've been wanting to work out just to work out and your videos are always a good go to!

  14. This seriously helps! I love Koboko Fitness! I can do a few mins and it feels like I workout an hour I love it! Thank you!! From Denver, Co!

  15. Hi just found you and a massive thank you for your workouts. Have completed the back fat workout and feel so good. Thank you 5, 8 or 10 minutes a day is achievable for me. ๐Ÿ’–๐Ÿ’–๐Ÿ’–๐Ÿ’–๐Ÿคธโ€โ™€๏ธ๐Ÿคธโ€โ™€๏ธ๐Ÿคธโ€โ™€๏ธ

  16. My arms are sore, I did 2 of your workouts today, also did 2 workouts on my app. I travel on business and when the hotel Iโ€™m staying at doesnโ€™t have a gym I used other alternatives. I do hotel steps for cardio and small workouts throughout the day.

  17. Hi! 1st, I wanna say how much I appreciate you. I lost 15lbs by dieting alone, and with it lost my butt. I'm ready for workouts and I've been following your videos for the last month. They are perfect for me because I'm thigh-heavy and worry about bulking. And I fit 5-10min of your videos whenever possible. Also, I enjoy them! So, you have been a blessing to me. 2nd: I wanna ask you a question… I discovered a way to run up 12 flights(5 floors) about 3-5 times during the day 3-4x/week at work. should I avoid doing this because of bulking? Getting mixed messages from the internet and I really value your expertise.
    Thank you in advance for everything.
    -Bea

  18. Alright so I know a lot of people say this but Iโ€™m going to be keeping you guys updated! Let me just say I freaking loved this workout!! You made me feel so motivated and happy; I cannot thank you enough!!!

    Day 1: great workout!! I did this twice because I loved it and it made me feel great and powerful!

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