4 Weeks to Fit: Amazing Abs and Arms Workout

Get ready for spring weather with the 4 Weeks to Fit program with certified personal trainer Jessica Smith. In this series, she takes you through a month of workouts that will help you shed those layers and look amazing once warmer weather gets here. In the third video, sculpt and tone your ...

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Hey everybody I'm just sent a certified trainer for shape dot com and visit your amazing abs and arms work out. A producer Tina I gonna need is a map and a senate Handley it's on to be working with five pounds today but feel free to go heavier or lighter depending on your level. First let's warm up for it come down the floor here or start on our hands is just positioning the hand underneath shoulders knees underneath the heads out there and tight. Middle modified push up to warm things up your album a little test keeps buying mutual. Has your arms extending your reach when I'm up by your ear before reaching out nice along ticket down again. And rents out and keeping just fine neutral absent titans. And Fareed that aren't aren't up outside of your years here. Breathing naturally. Good. And this is quiet. Take it. In tight sex we're just gonna go to ten here so then. Or preach. Good and eight. Last 209. And perhaps why aren't. And Hillary shed. Great shots and out of the warm up let's grab her weight and stand up for our next exercise. Sort of points club without adding curl to an overhead press which is gonna work you're absent in your arms at the same time sickness out of lake. Tapping other slipped slightly behind you pull our listing about but up for a bigger challenge I'll think about squeezing your knees together using your enterprise healthy balance. Keep your apps in nice and tight what are you took her all the palms facing forward. And you Empresa overhead turn your palms away. Bring about skin and lowered out ready let's do ten reps together so it up to one. Practice come in and down to. I'm impressed. In and down match did this is three. So really working on that balance can top the tone down any time you need to go to. Good stays strong and fine I'm pushing the lead slightly in front of the head as the top don't let them go behind your head. Good. Nice this is Saturday and it's really is sculpting things toned upper body here eight. Good end. And night. Give me one more so those arms are ready when you take offense whether it's. Good credit you tend bar wraps just switch helix out quickly on the other side ready towed down quite a listed absent type pen marks with that happened. Cracks. In trachea your body is still as you can hear denying. Good nice controlled makes your rotating your palms eight. Something. And six remembered by the and Garcetti should be really getting tired here that's how you know of the hospital right. I'm not overweight. The final full work. 38. Good mixture not swinging away it's really control that killed. And the last one here we go. Curl and pressed. Nice work. So now it's worth the backs of the arts and continue to work ask. It's really do I call kickback he cracks sort of start to split sans any help those behind the body. And you can again either have to foot on the floor all are engaged nabbed a little deeper and go for a little balance we're gonna kick back put your arms extending the back laid up off the floor. You know Benji need your chest as your outlets that. Ready here we go we got a Hawaiian. And and to really control what you're out here battery squeeze the back of your arms as those arms extended tour. Five try to focus your eyes on the Florida help you balance six. And sat and that's it really regional party aides. And now and continue one more here and ten. Great job let's go right to the other side is gonna switch out that's what stands. Elbows tucked behind you nice strong and we could top the clerk if you need it ready skewing of one. To. And Suri and good. For those ads in nice and tight behind. I think it. Seven. Eight Michigan throwing it really preach at night. Last time ten. In and come on that good work. So now when our shoulders and your chest. With a little common in black college test tube and be raised to assume your feet about the McCartney's soft good top posture. I'm gonna reach arms in front of the chats with the palms facing Ford going into it chest and we'll let it. Lower down we sure aren't out could be turned and Italy's hotly you're reaching to give somebody a big giant hug so each one equals one rap. We're gonna go for twenty or are you ready absent tight so there's your hips scooping up forward. One open out. She used. This is the re keeping elbows soft but not that before. Five make sure you're not leaning back at all. South peninsula is absurd engaging to keep your posture talk. Good not playing the hand we're halfway there keep big knowing the last ten. Not I. Eight very good. So Ben. Six make sure you lowering with control file hi don't just drop those dates boy aren't. The Greek come on last two you've got this continue with wine bar. Nice job. So now it is shut down want to get weights right next exercises that YTI variation. You can do this without any weights if you want what do you realize just wait today's would work more of the core muscles. So just like it sounds our arms are gonna make a letter Y. Illiteracy and a letter I shape it's going to be Bettany is hinging fort from the hits reaching both camps to get a hold it down now in just one hand. We'll switch sides for each wrapped so you're reaching arms up outside the years making a letter Y. Cutting down opened to decide that issue voters into a T shaped cut down because the arms back. For the ice switched pants so this is number to reach up to the lie. Low work opens your T. Sleep back tier letter I have. Switch hands got it set and Italy is always facing us here on a letter Y. Pump faces down to the letter T and then ended the week goes back up close of the body switch hands at this is number four or reach. And death makes you back just nice and naturally street here so we've. Switched hands as this five reach that is nice long eyes are focused on the floor here abdominal support your spy. Switch first six and my. Girls. Using the back of the body here. You got it and sat and worry too. Make that letter T. Seen the fact that I. Goodyear's eight who wouldn't. And all men. Take it back where almost stun blast to right here's switch hands nine. And opens he can kind of feel the some side of the body. Working against that we here's your body stays nice and still. Challenging that quarter. Muscular cherry here. Now as number ten and a great job. So up front last exercise you don't eat at you it's pretty come back down to our map. So I'm Sammy is again you can go up to expose the entire time that you want hit just Kentucky because understate light how many cats. Absent tightly lower all the way down to the floor why. Extend your legs really clear ads in tight blow it out again she you. The press have been holed good. And the jury chest right between your thumbs here passing day. Pull our. And perhaps get stay with weak spot. The extent. That don't let those sad sad sick is that. Good this is seventh and tried to skip one there but we're going to. This is eight. It's beautiful keep going to come mind not go to the court. Why are making counts. Pulled the blanket is tough for me or really squeezed at and make that diagonal from your heels thinking ahead. Come on down he said that stressed out and great work with your amazing. Absent favre's eighteen and remember as you get stronger keep upping your talent I repeating the sentence several more times the first time we try to maybe you know one time here with me. Think it next time we can try to set together working your way all the way to decrease that some of the full search. Thanks so much for joining me keep up the great work that look forward to sweating with you again decisions in next time.

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