– English Lyrics

Lyrics & Translation

[English]

this is fitness boners tank-top arms

workout

for this routine when we doing one

of different exercises and we going 50

seconds through on each exercise we are

not including a warm up or cool down so

make sure you get one in before you

start you're only going to need a light

pair of dumbbells for this routine or

you can substitute it out for water

bottles let's go ahead and start with

our first exercise this one focuses on

the arms shoulders and upper back all at

the same time go ahead and get ready

and begin bring those arms straight up

in front of your chest about shoulder

height then nice and slow row those

elbows back behind you get a nice tight

squeeze let them relax just a little bit

then rotate that form pointing straight

up in the air slowly back down extend

those arms back out and then slowly let

them drop back down to those thighs nice

slow controlled motions make sure you do

a little tiny bit of a pause in each

position before you move on to the next

the main thing you want to focus on is

just moving nice and slow into control

making sure that you're not swinging

your arms and also you're keeping that

back nice and straight as well as bring

those elbows up to shoulder height and

keeping them there for the full range of

motion until you start dropping back

down from that ventral raise so you want

to make sure that arm row and through

that rotation up that elbow stays right

at shoulder height

and as your last one right here go ahead

and let it relax let's move on to the

next exercise

bicep curl with two hooks

go ahead and get ready

and begin starting with just a

traditional bicep curl you're gonna keep

those elbows tucked back to your sides

curl that fist up to that shoulder as

tight as you can without moving that

elbow then go ahead and let those elbows

release bring them up in front of your

face and your do a hook motion so

bringing that arm out really nice and

wide bring it around in front of your

face tucking that elbow back down and

then doing the same thing with the other

arm then nice and slow bring those

elbows back to your sides tuck those

elbows right next to that ribcage extend

those arms back down fully before you

bring them right back up for that next

bicep curl now because you're doing a

hook motion with this bicep curl you're

gonna have a tendency to want to let

that elbow drift forward when you're

doing that curl just whatever you do

make sure those elbows stay pinned to

your ribcage the entire time you're

doing that curl until you bring them up

in front of you to do those hooks then

pull those elbows right back down pin

them next that ribcage again before you

start that bicep curl back down with

your last round

pull those elbows back drop those hands

and let it relax

let's move to the next one the reverse

fly pulses

go ahead and get ready

and begin bend straight over from those

hips keep that back perfectly flat those

knees slightly bent then do that reverse

fly motion bring those arms straight out

from your shoulders just a little bit of

a bend in that elbow and at the very top

of that range of motion just a couple of

inches you're gonna pulse those arms you

just want a nice short choppy motion

right at the very top of that range of

motion you want to squeeze up there as

high as you possibly can the entire time

now not only you can be feeling this all

across that upper back and towards the

outside of that arm and that neck but

you're also me feeling this quite a bit

in that lower back so all of those

muscles are going to start trying to

fatigue that back and start trying to

round on you those arms you can start

trying to droop on you a little bit so

keep checking everything the main thing

you want to focus on is keeping that

back flat secondary is making sure those

arms stay up nice and high and keep it

going we've got a few more seconds and

let it relax all right let's could move

on to the next exercise the chest

squeeze and overhead press

go ahead and get ready

and begin go ahead and bring those

elbows back up to shoulder height the

forearms straight up from that elbow you

can do a chest squeeze motion first by

squeezing those elbows in in front of

your chest actually kind of work against

yourself then bring those elbows back

out and press those dumbbells straight

up over top of your shoulder get a full

extension on that arm almost to a full

lock on that elbow and then nice and

slow back down drop and stop that elbow

right at shoulder height again squeeze

those arms back in pulling those elbows

together in the front of your chest then

nice and slow bring them back out just

remember every time you squeeze those

elbows in in the front you actually want

to be working against yourself with the

muscles in the back of your chest as

well

two more cycles

one left squeeze those elbows in

together

nice and tight shoulder press push those

hands right up over top of that shoulder

and let it relax let's go and move on to

the next exercise the windmills plus a

tricep extension

go ahead and get ready

and begin so you're gonna start off with

what is basically a lateral raise so you

bring those arms straight up out to your

sides in with that hand directly above

that shoulder with that elbow almost

completely locked out then you're gonna

bend that elbow bring those hands

straight back behind your head down as

low as is comfortable

slowly press them right back up again to

a full extension and nice and slow with

those arms drop back down to your sides

barely tap that thigh and then start

that motion over again you want to try

to make sure that elbow stays almost

completely straight as you're doing that

lateral raise bring that arm straight up

and straight back down and then when you

get them up to the top try to keep that

elbow directly above that shoulder as

you bend those elbows bringing that

dumbbell back behind your head just make

sure you keep that back nice and flat

nice and straight up and down the entire

time

we're almost done your last cycle

slowly what those are

back down and let him relax let's go and

move on the next exercise arm circles

this is actually one of the best

exercises you can do for toning up those

shoulders let's go ahead and get ready

and begin because arms straight out from

that shoulder you want to make a circle

around that shoulder joint so you want

to be just a few inches above at the top

of that range of motion and a few inches

below at the bottom of that range of

motion so just keep that circle going

nice and slow in a constant pace in a

constant pattern you're always going to

be moving forward at the top of that

range of motion we're gonna switch here

in just a second

all right go and switch direction

that range of motion you're moving that

arm backwards so get that arm circle

going again same exact pace same circle

size just this time moving in the

opposite direction keep checking out of

the corner of your eye from time to time

as those shoulders start getting tired

the circles going to start getting

smaller or it's going to start drooping

quite a bit or both so just keep

checking out of the corner of your eye

we're almost done

and go ahead and let it relax all right

let's go move on the next exercise we're

doing a single arm fly

go ahead and get ready

and begin you kind of prop

yourself up and it's sort of a side

lunge off to the left with that left

elbow on top of that knee and then nice

and slow with your right hand you're

gonna open that arm up out to the side

keeping your chest about parallel to the

wall in front of you nice and slow let

that arm back down barely barely touch

that other hand and then bring it right

back up again slowly bring it up you

want to keep that elbow it almost a

complete extension you want just a

little tiny bit of a bend in that elbow

like I said before you want to try to

keep that chest open to the wall try to

keep it as stationary as possible trying

to let that shoulder drop forward as you

bring that hand back down

almost done just two more repetitions

right here and let it relax all right

it's going to do the same thing in the

opposite side so you can lunge off to

the right side for this one

go ahead and get ready

and begin alright lunging off to the

right side kind of propping yourself up

with that right elbow knee and then with

that left arm nice and slow raise that

arm up and out to the side when we're

trying to keep that chest parallel to

the wall in front of you as best you can

slowly dropping that arm back down

barely touching that other hand before

you bring that arm back up just make

sure as you drop that arm down you don't

let that top shoulder that left shoulder

droop forward

you

almost done just two more repetitions

nice slow fluid motion keep that elbow

almost completely straight

and slow that arm back down and let it

relax

all right workout complete good job you

just finished Fitness blenders tank top

arms workout

you

Key Vocabulary

Vocabulary	Meanings
workout /ˈwɜːrkˌaʊt/ A2	noun - a session of physical exercise
exercise /ˈeksərsaɪz/ A2	noun - physical activity to improve health verb - to do physical activity
arms /ɑːrmz/ A1	noun - the limbs that extend from the shoulders
shoulders /ˈʃoʊldərz/ A2	noun - the part of the body connecting the arms to the torso
back /bæk/ A1	noun - the rear surface of the body
squeeze /skwiːz/ A2	verb - to press something tightly
rotate /roʊˈteɪt/ B1	verb - to turn around a central point
motion /ˈmoʊʃn/ B1	noun - the act or process of moving
control /kənˈtroʊl/ B1	noun - the power to influence or direct verb - to exercise restraint or direction over
focus /ˈfoʊkəs/ B1	verb - to concentrate attention noun - the center of interest or activity
range /reɪndʒ/ B2	noun - the extent or scope of something
tendency /ˈtendənsi/ B2	noun - an inclination toward a particular characteristic
release /rɪˈliːs/ B1	verb - to let go
bend /bend/ A2	verb - to curve or angle
squeeze /skwiːz/ A2	verb - to press something tightly
fatigue /fəˈtiːɡ/ B2	verb - to become tired noun - extreme tiredness
extension /ɪkˈstenʃn/ B2	noun - the action of stretching something