If you're looking for a quick but effective upper-body burn, Mercedes Owens has you covered with this 10-minute wrist-weight workout. The Los Angeles-based Nike Trainer and Barry’s instructor brings her signature high-energy coaching style to this session, designed to fire up your shoulders, biceps, and triceps—no gym required. Whether you follow along with wrist weights or just your bodyweight, Owens’ dynamic moves will push you out of your comfort zone in the best way possible.
The Power of Wrist Weights
You might think one-pound wrist weights sound easy—until you actually try them. Owens and her assistants, Poofy Moffitino and Madisyn Maniff, demonstrate how these small weights can create big resistance when used in continuous, controlled movements. Unlike traditional dumbbells, wrist weights force your muscles to stabilize through every motion, increasing time under tension and making even simple curls and presses more challenging. If you don’t have wrist weights, don’t sweat it—Owens encourages modifications, whether that means going equipment-free or grabbing slightly heavier weights if you want an extra burn.
Slow and Steady Wins the Burn
Owens kicks things off with a slow-tempo bicep curl, emphasizing a three-count lift and a three-count lower. This deliberate pacing keeps tension on the muscles longer, maximizing muscle engagement without needing heavy weights. She also cues a soft bend in the knees to protect the lower back—a small but crucial detail that prevents strain when pressing overhead. After a 15-second hold (which feels longer than it sounds), she transitions into triceps kickbacks, cueing the class to imagine pushing through water for added resistance. The addition of small circles after the hold ensures no muscle fibers escape the work.
AMRAP: The Ultimate Challenge
Just when you think you’ve got the hang of it, Owens throws in an AMRAP (As Many Reps As Possible) sequence—a 45-second all-out effort combining kickbacks, chest lifts, bicep curls, and overhead punches. The goal? Push past fatigue and see how many rounds you can complete. This high-intensity finisher not only tests endurance but also keeps the heart rate elevated, blending strength with a cardio-like burn. Owens’ relentless encouragement—"How many times can you get through it?"—keeps you pushing when your arms start screaming.
Shoulders: The Final Frontier
The last segment targets the often-neglected shoulders with a windshield-wiper motion, opening and closing the arms to engage the deltoids. Owens keeps the vibe fun, but the burn is real—especially when she adds pulses in a prayer press position. The constant tension ensures your shoulders get the attention they deserve, rounding out a balanced upper-body session. Her mantra, "Don’t stay in your comfy, cozy zone," perfectly sums up the workout’s ethos: Growth happens when you embrace the discomfort.
Whether you're short on time or just want a focused upper-body blast, Owens’ wrist-weight routine delivers. With her infectious energy and smart programming, you’ll leave feeling stronger—and maybe a little sore—in all the right places. For more workouts like this, hit subscribe to PS Fit’s YouTube channel and never miss a sweat session.
