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Join certified instructor Jessica Smith for this multi-tasking strength workout that hits all the muscles above the belt (and then some!). Create strong, defined muscles in the arms, abs and shoulders that not only look great in a tank top but build stamina for everyday activities.
Peanut the french bulldog makes an appearance in this video too 🙂
Level: All
Equipment: Dumbbells, A Resistance Band and a Mat
Intensity: Moderate
This workout targets the muscles in the arms, biceps, triceps, shoulders, upper back, abs, obliques, transverse abdominis, rectus abdominis (and more) with moves like:
Quadruped
Opposite Arm Reach
Dynamic Shoulder Stretch
Kneeling Triceps Push Up
Single Arm Rear Fly
Rotational Chop
Single Arm Rear Row
Lawnmower Lunge
Triceps Kickback
Straight Arm Press
Biceps Curl
Overhead Press
Deadlift
Bent Over Row
Isolated 1-Arm Triceps Extension
Upper Back Band Fly
Standing Bicycle Crunch
Rotational Trunk Twist
Overhead Band Triceps Extension
1-Arm Overhead Press
Oblique Crunch with Band
1-Arm Front Shoulder Raise with Band
Upper Back Stretch Standing
Triceps Stretch
Oblique Stretch
Chest Stretch
Shoulder Stretch
Forearm Stretch
Wrist Stretch
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34 comments
Jessica you make me laugh when you say "old fashioned lawn mower". That's one of the many times I smile knowing your workouts have changed me….I can easily start the lawn mower!
Well I knew my upper body was my weak point but I didn't know it was THAT weak! I really have to improve and get better… I found that my 4.5kg dumbells felt too heavy so… Have to work on my upper body. Thanks Jessica!
Great workout! I'm hoping it's going to help these 60 year old arms!
This hit the spot tonight! Thanks for the great upper body strength and stretch.
I felt every bit of this workout. Thanks I needed that. I would like to see a full body workout for weight lose and tone.
felt good 💪
Great workout! 😀
I love this workout! Enjoyed the use of the bands. The first time I did this, I was super sore! I've done it a few times now and feel ready to increase the weights.
We still use one of those old-fashioned lawn mowers and I always think of you when I'm out in the garden mowing the lawn :). Great workout! Thank you!
One of my favorite work out! It's my go to video when I'm short on time but want to get some sweat on !
I am 45 and got arm flab! I never had that problem when I was younger so I did this work out and I am going to be sore but a good sore. Thanks for the video. I will be definitely doing more of them.
Love this one Jessica. I added this one today to Day 4 Circuit 1 Upper Focus. It was a fabulous routine and I love the variety of resistance band and weights. I really like using my resistance bands as they are so much easier to travel with. Peanut was cute resting. See you tomorrow for another workout.
Terrific Jessica! I can tick off Day 22 of the Fall Challenge 30 minute Upper Focus done from the DVD and this fabulous workout too. Oh, will I feel those triceps tomorrow?
Day 22 of the Fall Challenge is done today. Love the upper body workouts concentrating on the core. I am not a huge fan of being on the floor doing sit ups so your videos like this are perfect! Thanks for that as always!! #FallChallenge
Day 22 completed of Fall Challenge. Loved incorporating the resistance band for this one!
good to be back here with you!
#fallchallenge day 22 finally completed. I'm still trying to finish this challenge 😊
what a a fabulous arm workout!
you are my favourite,simply the best.so much variety thankyou x
oh the burn! Love it! Thanks Jessica
Love your workouts! Short but still a great burn! Great for us busy working moms 🙂 And thanks for all your low-impact knee workouts, I've done quite a few without any knee pain. Keep 'em coming!
Thanks Jessica. This was tough this morning with 10 pound weights and the resistance band even tougher. Yes, I even got my band tangled with my pony tail. Not pleasant, next time I use a resistance band I will bun my hair.This workout is so good and even in just 20 minutes I can feel the burn. I think I might just grab some more water and do it again.
Something new today. First time to try this one, although I wake up to you 5 days a week. Especially appreciate the tricep work! I'm wondering, how would you log this in My Fitness Pal?
You can learn more about workouts, health and bodybuildinf on Unflexal website.
Another great workout. Thank you for all the time and effort you put into the workouts for us. It is appreciated.
Suggested workout- 30 minute resistance band
Thank you! thank you! thank you! It was great!
great workout, thanks
Officially "Armed and Dangerous" for summer! Wonderful workout for Arms and Abs. Will be feeling this one tomorrow! Thanks Jessica!
Thank you 20 min is all had this morning. Also easy to modify as had hand surgery two months ago and just coming back.
i really love this workout and how i can either use it as lighter training or heavier, depending on how strong the band is!
Fantastic! This is a fabulous routine
Love this workout And Love Jessica!
Great, short, targeted workout! I woke up late this morning and needed something quick that wouldn't bother my back. This was perfect! Using the band was fun because it's not something I get to do very often.
I just discovered this workout – loved it! Thank you for putting out such good workouts.