Hey everybody, it's Ashley Graham and welcome to ThinkBod. We often forget how powerful our bodies are. I remind myself by hitting the gym. So come be my workout buddy and get ready to thinkBod. Today we're checking in on that upper body baby. Arms can be a sensitive subject for a million reasons. But today we're going to focus on how we're going to use them to spread love. So grab your weights, grab your band and get ready to work on those hugging limbs. All right, I got 10 pounds and we're going to go straight into our dumbbell row. So all you're going to do is bend forward, keep your knees soft, feet hips width apart and make sure you're alternating your arms and then you're pulling both of the dumbbells up together. That's one we're doing 12. Oh yeah, make sure your back is flat, your chest is lifted and then you're also having a good time because if you're not having a good time, why are you even here? Remember you can use any weight that you want and if you're lower back it's starting to feel the burn just in and up, reset and let's go back down. All right, so make sure you grab a band with some handles and we're going to work on that posture and your back because it's a very important muscle group. We're going to squat. Yes, I'm doing a little sneaky little body but you can handle it and we're going to take it back six reps here and make sure when you roll back you're squeezing your back. So we're going to do six here and we're going to pulse for six, one, two, three, four, five, six and we're going to do six more. Come on, I know it's hard but if I can do it you can do it. Yes, so make sure you stay right there, bend it forward, take it back, we're working the triceps which gives your arms some shape. The top part of your arm is not going to move, it's literally just your forearm. We're doing 12! Good work. It feels so good. And now keep your arms straight and pulse up. Oh, I see you, Striped. Okay, the triceps is in there, I can feel it working. I may not be able to see it ever but that's okay because right now I know it's working. I'm sorry I'm pulling through that but it's totally worth it. Again, you can't see it but oh you can see it! So you're going to grab those 10 pound weights that you were using before and we're going to do a shoulder press but we are not doing a basic shoulder press, we're adding in a little sneaky ab exercise. So we're going to just bounce on one foot, bring it up, shoulder press, you know what to do, we're doing 12. Engage your core, you don't want to sigh, you don't want to slide to the left or slide to the right, you want to keep it center, you want to keep your core engaged and you want to do 12. We're doing six on one leg, six on the leg. I feel the burn, do you feel the burn? My shoulders are going to thank me tomorrow, want to have to brush my hair, blow it out, put on makeup, Lord Jesus it's a far. Okay, for the next workout you're just going to throw that one on over and hopefully there's no small children or anybody that's going to get hurt next to you, disclaimer. Okay so hold your dumbbell just like this, we're taking it overhead and we're working on our triceps because it gives the arm shape. We're going down for six all the way down, all the way up. Make sure you have tucked your tailbone, you've drawn your navel in. Sometimes I just get real country with that, draw that navel in. Okay and then we're going to pulse for six, one, two, three, four, five, six, bring it back up, we're not done. All right so you know that 10 prime you just threw it to the side, go grab it because we're going to need it for your biceps. We're just doing a very simple curl, but we're going to have a little fun in between. We're going to do six full and then we're going to do a little pulse for six. Okay so here we go, three, two, one, a, oh my gosh that sound like a trainer, but I'm not a trainer. All right pulse it. I'm looking so intensely back at you because I'm just making sure that you're doing this. I am not going to blink. Are you going to blink? Are you going to blink? Here we go. You've only got six of these. Okay here we go, almost done. Oh I blinked. Did you blink? You're going to do that whole circuit three times through and next time you put your dumbbells down do it nicely. All right everybody great work, grab some water, grab some fresh air and don't forget to think that bad. And also just make sure you subscribe right here because you're not going to want to miss that next thing. Bad workout.