Sculpt Your Arms – 10-Minute Upper Body Workout for Beginners (Over 55s Friendly!)

Sculpt Your Arms – 10-Minute Upper Body Workout for Beginners (Over 55s Friendly!)
Build Strength. Improve Posture. Gently Tone Arms, Chest & Shoulders.

Welcome to this gentle yet effective 10-minute upper body workout designed specifically for absolute beginners, especially for those over 55 who may be rebuilding strength after weight loss, illness, or a period of inactivity. This workout is part of my Sculpt + Nourish series — a movement plan I created for my mum, and now sharing with you 💛

What to Expect:
This short but powerful routine focuses on:

Strengthening your arms, shoulders, and chest
Improving posture and body awareness
Gently toning muscle using only a short resistance band and your kitchen worktop
Whether you're starting fresh or returning to fitness, this session is perfect if you want a safe, supported, low-impact way to feel strong again — no fancy equipment or gym needed!

What You’ll Need:

A short resistance band (I use these 👉 not affiliated) https://www.amazon.co.uk/hz/wishlist/...

A kitchen worktop or sturdy chair for balance and stability

Workout Routine: Upper Body – Arms, Chest & Shoulders (10 minutes)

Arm Circles (Warm-Up) – 30 sec each direction
Waiter Lifts + Band Pull Aparts (Palms Up)
Band Pull Aparts (Palms Down)
Banded Shoulder Press
Lateral Arm Raises
Banded Bicep Curls
Triceps Kickbacks
Counter (Wall) Push-Ups (Thumbs Up Grip)
Counter Push-Ups (Thumbs In Grip)

Take a short rest or shake out arms between exercises as needed. This is about building strength gradually.

Full Sculpt and Nourish Weekly Schedule:
Start with 3 sessions a week, giving your body time to recover and adapt.
Build to 5x per week over the next month as you feel stronger.

Upcoming Videos in this Beginner Series:

Lower Body: Sculpt Your Glutes & Legs
Core & Balance: Gentle Strength for Abs & Back

Why This Routine Works:
As we age, maintaining muscle tone and joint mobility is essential — not just for how we look, but for how we feel and function. This workout helps:

Build lean muscle
Support shoulder & arm health
Boost circulation and energy
Encourage confidence through movement

DISCLAIMER: Please consult your medical practitioner before attempting this yoga class. As with any physical practice, injury is possible. If you engage with this or any other Gem Maryan Yoga class, you agree that you do so at your own risk.