hi and happy new year oh my goodness I’m so so happy that you were here today and I have something awesome for you we are going to be doing best of bat wings how excited are you I hope you’re as excited as I am and if you’re new to my channel hello I’m Tracy and I put out brand new fitness wellness and lifestyle videos every single week so make sure that you subscribe to my channel so that you never miss a video so today you need nothing you don’t even have to put on workout clothes if you don’t want you don’t need weights you don’t need anything but let me tell you if you suffer from bat wings that dingly dangly part of your arm suffer no more because I have the work out for you this is best of bat wings i hope you love it make sure to leave me a comment below and enjoy your workout happy new year let’s get started so we’re going to start off with our arms going up and down and up and down that’s it and up good and up keep on going here up-and-up you’ve got it nice and lift and up good keep going uh-huh good two more and excellent, so now with one arm you’re going to go straight up get the elbow high press it back i’ll turn a little bit up and press that’s it and up and press good and up press that you got it up press it keep those abs pulled in you should be feeling this in the back of the arm that’s that bat wing right no bat wings here up and last one stay here little press think of pressing that palm up to the ceiling it’s going to make all the difference in the world and seven good that’s it, 8, 9 now keep it here and press up palm up really press that palm to the ceiling good
Whew I feel it you should too alright good let’s do that on the other side up press and up press good up press the back end up pushing good and five and six good nice seven and eight perfect two more last one stay here and press to feel the back of those arms working yes and 7, 8, 9 good stay here palm up and that’s three good really press up to the ceiling 5, 6 keep your shoulders down your back nine and good now bring your arms up into this position pulse down to three this is going to work around the bra area i saw a commercial the other day they were calling it sleavage thought that was kind of weird awesome slash a little bit groose i’m not gonna lie and 7,8, 9 good stay here and down down down like you’re smacking air this should remind you like when you’re in a pool and you’re hitting water good you’re going to feel this in your deltoid you don’t need to tell me i feel this shoulder you’re supposed to okay and 7, 8 we look crazy yes it’s true so go in and out keep your hands up at shoulder i do not stop here I know it can feel so hard to like I just want to break don’t don’t give yourself that great keep going and good in and out two more excellent stay here press down with straight arms down 3, 4 again like you’re hitting water good now flex your wrist here and go up up up three and five 7,9 good now have your fingers facing down press it down to good 3 & 5 7, 8, 9 good so you’re going to go up out up out up out up don’t stop up good up seven good now let’s do that on the other side so up out up out up and don’t stop here and five good 6, 7 you’ve got a good eight two more good excellent up where we started and up oh yes it should feel different now right and up that’s it and 5, 6 you feel the back of those arms no lunch lady arms no bat wings right two more good stay here one arm up other arm up one arm up other arm up really press oh yes and good 5, 6 are you on fire you should be seven and eight nine good so now you’re gonna go elbow in press out and in press in internally rotate good get that rotation with your arm in good you see what I’m doing with my hand right uh-huh and six keep going two more the other arm is very happy to have the break right same thing other side rotate Tom up pound back good and 4, 5 yes and 6 seven bringing those arms together nice and tight and toned good ok good so up up good now diagonally out out out again post your body up up press up palms up to the ceiling and out out out good two more sets like that two more i know i said it would be and out good one more here up up up good and out-out good close to your body flick the palms up up flip like you’re doing a little flick with your wrist flick ok flick and five really press the more height with you can you get with your arm back there the more you’re going to feel it nine good and in and out in and out and in and out up and out up and in and out in and in good up-and-up good back to that pressing down 3, 5 good flex the wrist feeling at all 7,8,9 out ballerina arm circle 2,4,6 good reverse circle 3,5 last one here pinkies up up up oh yes five this is such a good exercise because you’re going to get definition between the shoulder and the tricep my arms are on fire yours should be too 8, 9 one more set like that up very good 5,7,8,9 stay here hold and let it go alright so let’s started your gonna have your arms sorta ballet position here, twist towards your hip and then press your arm back twist push back and back
scoop push back, now with this movement in your torso we’re also going to be getting the obliques so I always am trying to multitask our movements here
your whole body is connected important and again lets do another set like that
good, keep on going notice how i’m rotating my thumb down good two more
you want to do 20 of these ok good, so other side, down press down keep your shoulders down your back your abs pulled in that’s it excellent second set like that..ballerina press it back so now back to that ballerina arm.
So your arms are round here, press back to a T so notice how my thumbs are down here
So it’s ballerina pressed to a T
ballerina and i’m doing a little push back down, press good, keep going you got it excellent do that again so as you know you want to be doing toning work here and that’s what this is whether you have weights or not, you still
contracting those muscles right right it’s really important to make sure that you’re doing your cardio work as well and eating lean and clean because
even if you do all the toning work in the world if your diet is crappy you’re not going to see those muscles that’s super important ok, so now i’m going to do a little bit torso movement but adding some Egyptian arms step here you go diagonal diagonal so feel free you want to go out dancing and practice your moves here excellent so now same sort of idea like you’re presenting two trays here so side, side, good so this is like the big move at the club (sarcasm) two more like that
so now we’re going to put those two together we go down and down and then up and up becaue we’re moving your torso you’re going to feel your obliques and your waist is more bang for your buck here right down keep your shoulders down your back that’s really important cause something, especially this movement, the tendency is to want to scrunch up and kind of get that over developed trapped trapezes muscle and you don’t want that because make it look like you have no neck and pretty sure that’s not the look that you’re going for I’m feeling this, you feeling this one more now do little circles going forward good down forward I just naturally changed this, now circle backwards as you go down good, now circle backwards down
let’s do that one more time keep your arms really straight
abs pulled in and shoulders down and bring your arms out to the sides circle very good that’s it
now reverse your circles do that again
and backwards you’re gonna definitely feel this also in those deltoids switch your direction so now rotate so your thumbs are down and press back good now go in and out so you touching your shoulders keeping your your hands internally rotated so your thumbs are down


  1. YES! My favorite video series, all in one place now 🙂 No bat wings here, but I still love these arm workouts. Thank you, Tracy! Happy New Year! xo

  2. I love me a good bat wing workout! Did this video + the Transformer HIIT. The perfect way to start the new year. xo

  3. Hahaha this is the reason that I found your channel couples years a go… I did it for 11 weeks or so i did not see results so I quick hahaha… I want my BW out my mothers day… So I will discipline myself to get it!

  4. awesome! ive been following you for a few years now and i really wish you would more subs!!!! you totally deserve it! so many fitness people on here just trying to use it to make a living off of so their stuff has no heart or passion to it, you clearly care about peoples well-being so i really hope your channel starts to pick up. i always tell people I do your videos when we talk about workouts, hoping to shear your thoughtful videos. lots of love from Australia!

  5. Thank you for combining everything in one place ❤ I recently lost 73 pounds I really don't want to go under knife how long do you think it would take to see the results after doing your workout moves ? Thanks in advance

  6. I love your workouts. They are just the right length, you're so much fun to watch and I can definitely feel them working.
    Thank you 👍🏻🙌🏻

  7. hey Tracy I would like to thank u for sharing ur arms work out
    but I have a problem I'm trying my best to do the arms work out
    but can't get result
    plz help me

  8. Great exercises but no cooldown or stretches at the end???!!! Boy are we gonna be sore in the morning!!!

  9. I've been doing this video almost every day for the past 2 months. The first month I lost half an inch off each arm and the second month I lost another half an inch! Thank you so much!!!

  10. I already can see some results in 2 workouts. My problem was bothering me, where the underside of my arm just was loose looking. I had had more muscular arms before when I used to walk long periods with 2 lb. weights(like anywhere from 15-24 miles per week) and stopped doing that a few years ago. Carrying the weights I mean although I still walk and hike. Therefore, now there was some looseness underneath,not so much on the upper area. Didn't look bad but I knew I could do better.

  11. Tracy, I used to do the other bat wings exercises but this longer version I feel it's even better because I feel my arms really burning. I have been doing the programs for a while and I have to say, it works. My arms are more toned when I do them without the bulk of heavy weights, though I do weights as well. I lost weight a few years back and I noticed I needed to get my arms stronger and your program has been very helpful. Thank you for publishing these videos. Olga

  12. I love your videos! I am starting to see positive changes to my chubby self! When you say "Don't stop", I listen!!! I really appreciate the little tips you throw into your videos too!!! THANK YOU!!!

  13. I love your videos!! But I have a question, my BMI is 22.1 , as far as I know its a healthy BMI, I'm 47 and I have saddlebags, they say you can't spot train,but if I keep doing your saddlebags video( it's so hard!)will I loose the saddlebags, or do I have to loose more weight?

  14. I JUST discovered your workouts when looking for arm toning exercises. I LOVE this one! You find a way to work everything and it burns! Yay! I try to do it twice through. My arms are a problem area especially since turning 50..

  15. Hey, love your workout! started for a week. Started with doing the other video for 3 sets, but now doing this long one for 3 sets. It definitely burns. It's also extremely easy to follow!
    1 question, I have a BMI of 25, but my arms are quite huge! would this help slim them down ? Or will they only tone them?
    Thanks a ton!

  16. I've done this no more than three times so far and I'm already noticing a difference in my arms – thank you so much!

  17. Wow just started tonight because I really have bat wings. Boy is my arms and shoulders burning but its worth it. Because I love sleeveless tops and refuse to wear them because my arms look horrible. Thanks so much.

  18. my arms are getting toner and smaller, thanks for your video ! it helps a lot since i want to go to a family party this Sunday. I have been doing it for a month, and it works!!

  19. Hi Tracy:  This is Donna.  Absolutely love your best of batwings.  I work out with you almost every day and I am starting to see a big difference.  Thank you so much.  You are the BEST!!

  20. Hi Tracy::  This is Donna again.  I absolutely love your best of bat wings.   They are making such a difference.  I have been doing them with you for a couple months now and can really see a huge difference.  You are amazing and I look so forward to your beautiful smiling happy face every day.  Cheers!

  21. Hi Tracy:  Donna here again.  I have been working out with you for a couple months and now I am really noticing my batwings disappearing.  You are AMAZING!!

  22. hey Tracy I love your videos but my only problem is I have two prothesis in both knees, so I can't do anything on my knees and lying down. Could you please do some that can still help me out. I am 63
    and need to exercise to get rid of the lower body fat. Thanks for reading.

  23. Hi Tracy:    This is Donna again.  Another fabulous workout,  The best of bat wings is working wonders for me.   THANK YOU SO MUCH!!

  24. Hi Tracy.  Donna here again.  You are the best!   I have been doing the best of bat wings for a few months now and really notice a huge difference.  This is my daily workout, love it.  I also incorporated your arm work out with the weights now that I am stronger from doing best of bat wings.  Thank you and I really look forward to it everyday.  Happy Weekend.

  25. Donna here.  Hi Tracy:  Once again another great workout.  Love Love Love the best of arms and best of bat wings.  You Rock!

  26. Hi tracy my name is Alvia Martinez and I'm 70 years old and have bat wings and flabby belly and fatty thighs I weigh 178 pounds I need help with which video workout would be good for me I prefer easy stand up can't bounce because of knees.

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