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10 Minute Arm Workout [Upgrade Your Exercises!]

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Do this 10 minute arm workout - it's an upgrade your exercises experience! For women over 40, reducing risk of injury and getting arm tone is dependent on the right exercises with good form and maintaining or gaining lean muscle tissue. Arm toning exercises are really arm strength.
Your. midlife or menopause upper body workouts should focus on reaching slight muscular fatigue by the end of the set.
This workout aims to reach fatigue with weights by 10 reps.
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50?
You can still get in the best shape of your life, no matter your age! Debra Atkinson - a 40-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50. Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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Опубликовано:

27 авг 2024

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Комментарии : 40

@celesterosales8976 26 дней назад

2:02 great tip ❤ thanks

@celesterosales8976 26 дней назад

4:54 ❤ this variation

@debbiegann7571 17 дней назад

This workout I really felt a day after, just did it again and will look into your other workout exercises. Great exercises, I enjoy how you explain each movement. Thank you, lets see more of your fluffy puppy. I have two dog's and when ever I get involved in a workout they pop up and have to get into the action.

@Flipping50TV 17 дней назад

Dogs life! So much more interesting that way!!

@lindabruce8160 3 месяца назад

FLIPPIN 50 YOU LOOK GREAT THANK YOU FOR YOUR TIME AND TEACHING

@dancingkay2604 3 месяца назад

Love your videos! And would like a request of that group Chat you had a while back of women over 40-50-60… to chat more about food meal prep suggestions, exe, etc! Thank you 🙏🏼 😊

@Flipping50TV 3 месяца назад

Are you referring to the interview with female body builders? And are you asking for more like that?

@carolebercaw871 3 месяца назад

Love you!! Love your style

@lorigill6834 3 месяца назад

This was an excellent alternative to your other arm workout video. I feel it will really help me improve. Thanks for offering variety and challenge.

@lindabruce8160 3 месяца назад

FLIPPING 50 KEEP THE LOVE ❤️ GOING FOR THE COMMUNITY THANK YOU

@meilinliu4387 3 месяца назад

❤❤Debra, looking great!

@Flipping50TV 3 месяца назад

Thank you!

@adam091080 2 месяца назад

Lovely thank you for the demo and follow along style, really enjoyed it! sound is a bit tinny?

@kathyclark3168 3 месяца назад

Good exercise thank you 😊

@jamettecaldwell3856 3 месяца назад

Question: I'm 62 and newly retired. I've been taking your advice and focusing on incorporating strength trainIng into my weekly routine. I've been following you for a month. You've mentioned doing full body Strength Training 2 or 3 times a week. When would I do this type of training if I need to give my body recovery time between my full body (with weights). Thank you and I so enjoy your videos. 😊💪🏾

@sl4983 3 месяца назад

You can alternate upper and lower every other day with a rest day in between

@cariel1253 3 месяца назад

Great question. Thanks!

@Flipping50TV 3 месяца назад

Monday and Thursday for example. I don't recommend split routine - this allows total recovery! and that means, fresh and more powerful training. Start with 2. If you're post menopause and want to add a 3rd day, do two heaviest days Mon and Fri, and a ligher day on Wed .. check in with your energy and soreness and determine what works best.

@Flipping50TV 3 месяца назад

It's an option but I don't recommend it.

@sylviasparks5585 3 месяца назад

really feel at 66 years young my WOs need to change.always have WO but cant do the same WO as I did in my 30s n 40s. am trying to do more weights without pain, and walk 8 to 12 k a day . trying to do 20 to 40 min of weight 5 days a week .(mostly upper body). very bad knees and neuropathy in my toes and feet, also do omad one meal a day .around 5pm

@Flipping50TV 3 месяца назад

Keep track of lean muscle mass to know if it’s working! That’s a lot of days of weights and no recovery ( when gains are made? And little fuel also contributes to loss of muscle.

@jackiephillips1677 3 месяца назад

I enjoy your channel and thank you for your valuable content. The sound doesn’t come through well on my device though.

@Flipping50TV 3 месяца назад

Sorry to hear that

@cariel1253 3 месяца назад

Love those sneakers! 😊

@nutmegananne 3 месяца назад

Thank you for the awesome exercises! Question: you mention doing a split schedule rather than full body would be hard to get enough volume. If I do full body one day a week and upper body and lower body splits each one day a week, how many sets of each muscle group would I need for there to be enough volume? For instance on an UB day I try to do 3 or 4 sets each of two different exercises each for chest, back, biceps, shoulders and tris. It does take a while but I really enjoy it. Maybe this isn’t enough?

@Flipping50TV 3 месяца назад

The recommendations are 6-8 sets a week per muscle group, however that POSTmenopausal women my need MORE stimulus than that. So you could look at your routine and see if you're accomplishing that. You want the PER SESSION volume in order to have the BOOST of metabolism. Legs obviously are always going to trump upper body simply because of the size of those muscles, but if I were following your schedule I'd be sure I got at least 4- 6 sets per muscle group on the day it's only body part so I got the metab boost.

@ConsciousConnectionsAC 3 месяца назад

So I would guess that doing a rowing machine counts as an arm workout? Would I maybe do this the same day as the rower machine workout, since I do that every other day? Really looking to focus on my arm development! Thank you!

@Flipping50TV 3 месяца назад

You're definitely getting circulation to the arms. Depends on goals. If you feel the effort isn't as great if you row and do weights, then alternate. But warming up with rowing can enhance your circulation and support better results for your arms!

@ejack4961 3 месяца назад

Is there a workout for the arms without thickening the neck muscles

@Flipping50TV 3 месяца назад

Not been asked that in 40 years. There’s no correlation between arm exercises and neck width documented.

@jamettecaldwell3856 3 месяца назад

Should each exercise be done 2X or treat like circut and repeat all the moves together twice?

@Flipping50TV 3 месяца назад

Here, there's no need... the combination of the unique exercises targets the same muscle. So that would just be overkill.

@carolebercaw871 3 месяца назад

Brand new to lifting. I know, I know I should not be worried about this. I'm 59. How can I get big guns? Lol Fast too?

@Flipping50TV 3 месяца назад

LOL! Nothing worthwhile is fast. Start with higher repetitions, progressively use weights with fewer reps to fatigue (see above) I also cover this in a recent video of it's own!

@whitehead51 3 месяца назад

Can you please put the kg weight you're using

@Flipping50TV 3 месяца назад

I don't on purpose... we don't have the same history, injury/health, and my heavy could be your light or vice versa. In resistance training the best is to get the # of repetitions and then determine what YOU need to fatigue at that level. 15-20 for beginning 12-15 ish for next progression 10 or fewer... 5-7.

@fioredean4482 3 месяца назад

How many pounds should I use?

@Flipping50TV 3 месяца назад

Use the sets/reps advice at the end to answer this! Start? 15-20 reps to fatigue. Progressively decrease repetitions. You need to find the weights that get you to fatigue… it’s not universal.

@cariel1253 3 месяца назад

Love those sneakers! 😊

@Flipping50TV 3 месяца назад

Me too!!