20 Min Arm & Upper Body Workout For Definition & Strength | NO Equipment + 14 Day Challenge
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- Опубликовано: 21 авг 2024
- This 20-minute arm workout & upper body challenge is perfect to build strength & definition through your entire arms, shoulders, upper back, and chest.
This class can be done alone as a workout or incorporated as a 14-day challenge.
bohobeautiful....
Its a perfect challenge to get results fast, feel stronger, set yourself up for inversions like headstands/handstands, exercise determination, to find out what your body is capable of if you apply yourself to a simple goal and commit each day, and to have fun pushing/finding/setting new limitations on your body!
So grab your water and never forget...
to work hard & have fun.
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#BohoBeautiful #fitness #armworkout
Boho Beautiful is Juliana Spicoluk & Mark Spicoluk
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Boho Beautiful Yoga is a yoga fitness lifestyle channel that is creating positive content for your body, mind, and the earth. Yoga, Wanderlust, Fitness, Vegan food, Conscious Living, and Meditation!
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DISCLAIMER:
Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Boho Beautiful Ltd. nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.
“be like water my friends” - massive smile and giggle 😊
I'm so glad that line didn't go unnoticed. ;).
Lol 🥋
I love that song!
@@LexiLeatherland that's a bruce lee quote lol
Wise words of Bruce Lee
At that moment, I felt more like solid water than just water... ;)
I went from having to drop early in each position to now being able to follow up with everything!
Just the second arm-bind is missing, but that will come in time.
Namaste
Yay! That's good progress! Keep it up! :D
Damn Mark! This class almost made me cry😭🤣 but I had so much fun💃🏾👍🏾 you're an amazing teacher. Thank you guys, for you're dedication to bringing free yoga😁
Thats so special. Our emotions are tied so deeply to our physiology and when we let our bodies free... Sometimes the emotions release too! So happy for you and grateful that you are here with us!!
Love to do yoga with You too.!!😚
This was my first time taking a Mark class - I've been used to Juliana for the past several years but I love love loved it! Thanks to you all!!!
This is so much more challenging than it seems. I'm sweating so much during this workout. I can tell if I stay consistent with this one, it's going to help me build so much strength. Thank you guys for your wonderful videos. I must say when I first discovered your channel, I wasn't sure if this is for me. I love how genuine you guys are and never push your veganism or beliefs down our throat, never ask for money for yourself on for charities. Your nonjudgemental attitude makes you guys so approachable and comforting to watch. Thank you again for giving us this safe place to come to learn and grow.
I looooove how you don’t try « to show off your masculinity » and just be yourself, that’s how i feel it at least and i find this beautiful and genuine 🙏🏽 thanks for this beautiful challenge ❤️
We believe in a balanced masculine and feminine energy and it makes us so happy that it is being perceived that way 🙏🏼 Have fun with the Challenge!
THIS IS EASILY ONE OF THE BEST WORKOUTS IVE EVER DONE!!! this is underrated for sure
Is it for everyone? Please let it be. I've waited long for something like this that will define and strengthen simultaneously. Thank you. 😌
It is for everyone! Taken one step at a time. Listening to your body. And making sure you have fun!
This was great Mark! I couldn't do the "impossible push-ups"....yet. I'll keep practicing!
I couldn't either! I'm a few repetitions of this class in now and I successfully did the full set. You can do it!
Janice - I think kids should learn this - for ever! I have metal in my wrist so very difficult to do this one have fun all the rest of you!
Those impossible pushups ... I am OUT of breath. Such a calming voice for such a powering workout. Sending you so much love, light and abundance. ✨
Oh my goodness... Mark is an incredible instructor. Love ❤️ this!
Mark, I am so grateful, doing this and the other two of your sets for morning stretches, I was able to do the full wheel for the first time since I did it almost 15 years ago, I was thinking that I would never be able to do it again, but I did thanks to your and Juliana classes, I was crying when I did, it is all thanks to you guys 🥰😍🙏🙏🙏
I've followed boho for years. This is the first time I've done Mark's class. Not disappointed! Looking forward to the next one!
This was fantastic. I've been watching Juliana for YEARS, and her videos have always been a challenge for me. It's great to see you in front of the camera. Honestly, I love how much of Juliana I see in you, and how much you I see in her. You said this was fun, and to have fun with this video, and it truly was a lot of fun! I mean.... I definitely couldn't keep up the whole time, but I loved it. Thank you, and keep doing what you are doing!
Great job Mark! Your tutorials recently have been lovely, it's so great to hear your guidance on the mat. Thank you so much!
It truly means so much that this way of teaching resonates that way with you❤️
Upper body release is much needed.
Thanks for everything.
Love you the boho beautiful family ❤️❤️😭
Always... and stay tuned for Mark's video for next week- YIN FOR UPPER-BODY ;). its perfect timing.
Who is in on the CHALLENGE?!
All the details here: www.bohobeautiful.life/armschallenge
Get fast, incredible, and rewarding results!
Don't forget to share & comment your results here too!
Sending love & light to all.
Juliana & Mark ☮
Fantastic to admit your weaknesses as well because I think most of us are feeling inflexible at times and you show us the journey has promising results. Since I started boho classes I have had huge improvements, no more back pains and I FEEL my body, im not just only doing the motions anymore. I will say that I often feel a little stiffness the next day, which means my practice has worked and then its rewarding in the followup class to relieve that tension and feel the relieving results after. I always feel better after a yoga workout, more flexible and less stress & tension in the body. Keep up the free content as many of us see the generosity in it and good karma goes to those who are kind and generous.
I am so happy that Mark is in front of the camera now, I love the energy that both of you bring and I feel like my practice has been able to go even further with two very talented teachers, thank you Juliana and Mark
I loved this so much and I almost did it all. (its my second time) Happy for 60 year old me! You are an excellent instructor and very calming.
This is one my favorite classes, I do it regularly, it makes me feel sooo good!
We Love you, Mark. We are so Proud of you for sharing the knowledge encouraging men to receive the rewards of yoga.
It truly means so much to read that. Thank you from the bottom of our hearts🤍
Thanks Mark and Juliana for your dedication
Thank you so much for this amazing yoga workout!! I used to workout with heavy weights for years but never got the results I wanted. Now it's been two months since I started doing this video pretty much everyday and I've never been in a better shape than now, the results are AMAZING!
Did the whole thing, felt great right up my alley, I know Juliana doesn't like doing arms. I love love that you are doing. Videos now. My husband has no excuses now!
this was... THE BEST arm workout I have ever done! it was so challenging! I had to simplify pretty much all movements, and it still remained challenging!
I truly don't have the words! thank you!🌻
That means so much!!! And please do modify whenever needed!
Ahhhh, i love your classes! Do more! They are great! I am practicing with boho since 5 years, and to be honest - I didn't have a good feeling about you.. but your classes just showed the fact how I was wrong! I love them! How you speak, communicate and guide them:). Starving for more! ❤️ Big heart to you, BOHO and baby. Wish you all the best and being super greatful for your content! 😊 Thank u. Definitely a life change since a 1st movie we practiced together. :)
Love you guys and how hard y'all work together. So thankful y'all are finding a way to continue to provide great content, run your business, while starting a family and juggling life with a baby. Support and love from my family to yours! 🌻
I love Mark’s classes. Mark and Juliana are yoga’s power couple.
Recently I’ve practicing handstands and I see I don’t have enough strength. Today I saw your video and this challenge will be an amazing journey to getting there. Thank you and bless you 🙏🏼
I did this twice... I regret that. However I do not regret the little half handstand jumping exercise, I felt like a child again and smiled before you even said that was OK ☺️. X
Best comment I could have read, because for some reason it always reconnects me too to my childhood-- like a beautiful time portal. 🙏
@@bohobeautiful it really did take me back to my childhood. I've recently been through bereavement and haven't had the energy to exercise and meditate like I have previously, but I've been getting back into it and you have helped me so much. Thank you, you helped me see a better version of myself and reconnect with my childhood and my body. ❤️
Didn't do yoga for a long time. No good muscles, many breaks were necessary. I'm going to do this sequence until I can do everything, like water. With a smile. Thank you.
This was so beautiful!!! Very intense but light at the same time. I’ll definitely come back to this routine and I enjoyed your voice Mark
the creativity you guys are bringing is insaneeee
Thank you, the flow of life is eternal.
That was definitely fun. What a great change from what is offered out there for an upper body workout! Really appreciate it. I like Mark. His message is to be kind to the body and do what it asks. He allows flexible motion with the stretches. I love it!
Mark, this class is incredible! 🙏🏻 When it first popped up in my notifications I thought: “Nah, this is too difficult; this one is for the guys....and I am more a Pilates type of person, bla, bla, bla....” 😉 But the intro was so inviting and... I jumped in 😅 And it IS fun!!! And it is incredibly effective! So, to all my fellow sisters out there: Try this, have fun, get flexible, get strong and get that beautiful definition! 👌
I started on Wednesday and today was my fourth time doing it and I surprised myself of being capable to do a full wheel! 😳 So great to watch the progress... Thank you for this beautiful journey! 😇😄
There is a truth to the saying "Don't be fooled by its looks"! The class certainly is challenging- BUT can be done by ANYONE- no matter whether female or male. Just start where you are at right now and go from there. And so wonderful to hear you had fun and already did your fourth round! We are so proud of you and cannot wait for number 5 🤍
It's incredible. Great Sunday morning with the Bohobeautiful family.
This was incredible. I absolutely loved this class. Thank you Mark ❤️
I have been practicing with Juliana for years, it's great to also have Mark guide us. Super fun and effective. Thank you guys, as always.
The only man of which I watch Yoga videos. Really awesome exercise :)
I can't thank you enough for this beautiful class. Two months ago I could only do it halfway and I am so close to doing all of it without stopping. I feel so strong inside & out thanks to your class. Much gratitude from Texas
Thank you, I actually had a lot of fun and it didn't feel like 20 minutes!
Thank you very much, Guys! 🧡 I love you both 😍🙏namaste
Loved this class!! Will be doing this multiple times a week until I don’t feel like I’m dying in it 😂😂😂
Thank you Mark!!
Wow I absolutely LOVED this yoga workout! I think I’m gonna start doing it every week. It was so fun and reminded me of when I used to dance. THANK YOU!!!
So far that’s the best arms workout on RUclips❤ the only time when I smile while sweating and trembling. Thank you for sharing !)
Thank you for this amazing session, Mark! What a challenge! Plus the serenity gained at the end was incredible.
Thank you Boho Beautiful family. we always appreciate it. Namaste.
the wheel and the move at 16:21 was a no for me but i still tried and it was so much fun. what a nice challenge
Thank you so much for this amazing class 🙏
I don't have a strong upper body, I can't even do a pushup. My dream is to be able to do pull ups and maybe even cart wheels!!! I was looking for a yoga upper body class and this is perfect!! Blessings.
Love this one Mark! Way to go!
Love it, have to still do the impossible pushups on my knees but at least can get through everything, not giving up! : )
Mark, thank you so much !! Please do more....
This is so nicely done and encouraging... take note of where you stopped so you can go further next time
Great workout Mark. You're doing well. keep'em coming. Your on the right track. 10/10
Wow. This is the best arm workout I have EVER done. So amazing. Thank you. You both are my favorite ❤️
Love that your classes are your own style and not a copy-cat of Julianas; I’m now doing one of your classes and one of Julianas daily; the classes compliment each other beautifully! Keep up the great work you two,
That's so beautiful. Love that you are finding such value in the duality of everything we have to offer. Thanks for being with us both!!!
I love this upper body workout x ❤❤❤❤❤ would love another variation x getting stronger every day x love you guys ❤
i couldn't do many of these exercises yet. I need to focus more and keep trying. when something is difficult, I tend to give up very fast but your encouragement helped me a lot. I'm excited to keep trying and see where I improve the next time I visit this video.
This class is one of the hardest on this channel for me
Dear Mark! I am a biggest fan of Juliana❤️ I follow her yoga regularly. I was bit confused whether follow urs or not coz I don't want to cheat my Juliana following anyone else except her❤️ Finally today I tried urs😂 Oh Juliana Sorry🙏 Whatever, but Mark ur yoga was amazing too. U both are gift for us from God❤️ Thanks to God for giving us such a wonderful trainers❤️❤️❤️❤️Love from India
@bohobeautiful has changed my life! Your yoga flows were my lifeline throughout the pandemic and thanks to you, I continue to make time for myself on the mat (even if it is only 15 minutes) every single day. I have been working hard on upper body strength to ensure that I will always be able to lift/carry my baby- my 5 year old son was diagnosed with a rare, neuromuscular disease called Spinal Muscular Atrophy. I LOVE & do Juliana’s 5 minute miracle arm workout every day and this video is EVERYTHING!💪🏼🔥 Love you both & can’t thank you enough for helping me find my strength! Love & light from Columbus, OH❤️✨
Sat Nam ,
first class with Mark , was wonderful!! I was not only able to keep up but it's the first time I ever attempted a full wheel and I was able to do it and hold it felt amazing!! I was like water, love you both! Namaste
Finally an arm workout I actually enjoy! Been doing this weekly and its so fun
This is a great workout and I come back to it all the time! Just warning everyone in the comments it's really wrist heavy, would definitely recommend warming the wrists up before jumping straight into it
Oh wow I loved every second of this!
It’s soooo refreshing to have a man leading in yoga here on RUclips and to experience Mark bringing all of who he is to his sessions. I love it that there is something focussing in on arms and upper body, have been wanting it for a long time. The field of consciousness you two generate through your union is incredible, so much gratitude and respect🙏🏼 💗✨🧖🏽♀️🧖🏽♂️✨💗
Who knew I'd be laughing during this challenging yet fun class? Thank you, Mark. Looking forward to the challenge - and perhaps even getting those impossibles down!
I didn't think I could get through all of this but I got a nice surprise when I did it. Doing your workouts is changing my life, thank you so much!!!
I’ve been following since high school 4 years ago, so crazy to see Mark posting yoga videos now! So proud of you guys!💪
✨say hi to your little one for us✨
Love this arm sequence and am getting better at the impossible push-ups. This is one of my repeat videos. Thanks!!!
I'm out of breath, my endurance has left me since last year, also sweaty as hell, arms and knees are shaking, but I'm gonna repeat this again and again until it slowly changes. Thank you! 😊
Thank you Juliana and Mark for uploading amazing and helpful yoga and meditation video. It really change my life and i coudnt do it whitout you two so thanku you.🤍🧡💛
I’ve injured my back doing workout but as soon as I’m healed I’ll be doing this daily.This is what I needed. Thank you so much💙💫
That's the spirit🔥
Hope u get healed very soon❤
Awww Thank you 😊
Sending you so much healing energy and love❤️Hope to see you back on the mat- healthy- soon!!
An another challenge! Love your challenges. And happy to see Mark on the mat! 😊 I have got glorious results from your fitness and yoga workouts! But still I am doing all that workouts and didn't stop! 😍 Thank you so much Juliana & Mark! Stay safe! Love you! ❤️
Way to go, Mark!! I'm currently pregnant, so I'm following the Pre-Natal videos, but my boyfriend will definitely do yours!
I really enjoyed this...it was challenging, I felt encouraged to push myself but mindful of my limits, it was fun in parts. It is one I'll definitely return to track my progress. Thank you so much. I love your style and approach to it. You and Julianna are great teachers/coaches.
Mark you are doing excellent job...keep going ..💗💗💗💗
Just more calm.. This hurt my shoulders and back.
Fun class! Can you do more? I loved the mobility in the movements.
I've been a fan of your channel for about a year, I love it that you're doing these now too. Amazing. So grateful. Thank you!
Aaaaamazing class❤❤❤
WoWWWW!! Absolutely loved this one!! 🙏🙏
So excited to see mark!
This is my first time taking Mark class. It’s incredible sweat and feel strength. thank you for made this challenge so I’m fan from Thailand love yours channel soooo much 🤍😊
Mark this was an amazing experience working out with you. It was different I love it.❤️❤️❤️❤️
So glad you enjoyed it!!! Thank you for being here with us. ❤️
Challenge 😍 after so long. This is perfect as I am working on Pincha Mayurasana. This challenge will help me to train and strengthen my upper body. Thank you Mark and Juliana 😘
It truly is our pleasure! It is a perfect challenge for strength for yoga! good luck! ☮
This one had it's challenges but was also really fun and different. Thank you for this.
It for sure is a challenging class! But it will get easier after repeating it 😘😘😘
I love Mark and Juliana!!!
Just thank you and please do more. Love you guys
That's such a great practice and the way you lead through is very great as well, thank you!!
you is my inspiration for my job in youtube, sorry for my english bad, ligth in your life, bye
Wowser 😳 that was so much fun. Thanks Mark 💕
This was a great workout! What made me really struggle was the wheel at the end. Hopefully I'll get better at it as I come back.
Thank you, Mark💙💫
I am very happy Mark joined to teach classes, you guys are both awesome ❤️
I am so happy there's finally a solid shoulder and upper body workout!! I can't wait to master the impossible pushup - I have a long way to go, so even after the 21 days I'm going to do this workout consistently. Thank you!!
Wow, this is another chapter of Boho Beautiful. I have been practicing Yoga with since about 6-7 years ago. Cheers from Korea.
I love your videos and do yoga to them everyday
Incredible. Thx for the great attitude & motivation!