10-Minute Upper Body Workout for Women (Rep-Drop)

Hi, I'm Lindsay Baumgren of Nursery of Love, and this is your 10 minute dumbbell arm workout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, you guys, this is quick and dirty 10 minute dumbbell arms, one of our most popular arm workouts. We're refilming it to bring it better quality. We're mixing up the moves just a little bit and it's gonna be awesome. And I've got the awesome Rachel with me. Hi, Double awesome today, so Rachel will be with us. She's going to show one modification throughout today's workout. All you're going to need are dumbbells. We have anywhere from 15 to 20 pound dumbbells with us. We've got five of my favorite upper body exercises and we're going to do it in a rep drop format. So you go 12 reps, 10 reps, 8 reps, 6 reps. You do four sets total. When we get down to six, you are done. All right, so technically, you go through this four sets. Ready to knock it out, Rach? Dirty, Quick and dirty. We are gonna hit every muscle group in that upper body. Grab your weights. We kick it off with bicep curls. I'm going to try and start heavy if I can. No warm up, no cool down. This is one of my favorite workouts to add on to a run. I just love it. All right, you ready? We go 12 bicep curls. Set yourself up soft. Bend in your knees, spreading the floor apart with your feet. Core is turned on, glutes are turned on, palms are facing out. We go 12 in three, two. Let's go. So all the way up, all the way down. That's one. Nice. That's two. You're not just trying to rep these out and crush them and swing some weights around. You are doing this with complete control for all 12 reps. Nice. Start heavy. Come on, get through it. Can you stick with these weights that you picked up this time throughout entire four circuits of this? Nice work. Come on. That's nine right here. This is ten. Two more. Two more. Eleven. Let's go for twelve. Nice work. I gotta drop and reset my weights. We go shoulders, Arnold press. I gotta drop my weights to my 15s. Weights go in front of your face. Rotate palms out, press up for 12. And three, two. Let's go. Rotate palms out, press up. That's one. Nice. This is one that I usually have to squint my eyes for two. Come on. Three. Nice work, team. Let's go. Four. You got this. Five. Get them up, get them up first. Six. Come on. Half down. Have to go. Six. I count backwards. Sometimes it makes it easier. Five. Five left. Five left. Let's go. Four. Big exhale pushes those weights overhead. For three. You got this. Two and one. I think it might be the hardest move of this workout. I'm gonna go back to my heavies. We go back rows, row right here. Palms face in. Yes. Rachel, reach for those heavy weights. Love to see it. Back is the biggest muscle group in the upper body. Row for 12. And three. Two. Let's row four. One. Nice work. Two. We're going to hit the floor after this. Three. Come on. Four. Pulling elbows to hips. Squeeze and hold for a second at the top. Squeeze. You got this. Squeeze. Nice work, nice work. Nice and flat. Neck and tailbone. 2x4 is attached from head to tailbone. Two more. One and two. You ready? I'm going to drop my weights. I go push ups. Rachel's going to give us a chest press on the floor as your pushup alternative if you don't want to do push ups today. But I think they're one of the best exercises especially for everybody to do. It's a good body weight move. We got 12 of them ready to knock this out, Rach, let's go. Here we go. 12 push ups in 3, 2. Let's go. Go. 12. I'm going to come backwards. 11, 10. Sometimes counting, but down is more motivating. 9, 8. Let's go. 7. Come on. 6, 5, 4. Lead with that chest. Come on. 3, 2 and 1. You did it. Triceps. Skull crushers were all on our back. Final muscle group is the tricep. Back of the arm. Here we go. You got 12 skull crushers on your back. Weights are up. Lower the weights down towards your temples in three, two. Let's go. Skull crusher. I went with the skull crusher versus the overhead tricep because the skull crusher hits all three heads of your tricep. All right, we're gonna hit all three heads of the tricep. Right here. Come on. Nice work, team. Right here. This is six, half down. So now we're gonna count backwards. We're gonna go six. Nice work. Then we're gonna go five. You got it. Then we're gonna go four. Come on, stay with me. You got this. For three. Nice work, team. For two. Last one and one. Never underestimate a ten minute arm workout. I will just Say that back up to standing. We go to the top. All right, Those are your five moves this time. 10 reps per move. 10 reps per move. You ready? Grab your weights. Bicep curls. Can you stick with those heavy weights for 10 reps? We go 10 in three, two. Let's go. Go. 10. Come on. Nine. You got this. Eight. Stay with it. Seven. Awesome job. Six. Finish strong. Final five. Four. They're feeling heavy. They should. The last three reps should feel so challenging. Two and one. So I like rep drop. I can teach you. The last two to three reps should feel challenging to complete with good form. That means you chose the right weight. Arnold, press shoulders, rotating palms out away from the body for 10. And three. Two. Let's go. Go. 10. Come on. Go. Nine. You got this. Eight. Stay with it. Seven. Awesome job. Come on. Six. It's hard. I know. Five. You're strong. Yes, you are. Four. Come on. Three. Get them up. Two. Come on, Lindsay. Let's go. Let's go, Linds. And one. Holy bananas. That is so hard. Back to those heavy weights. Holy bananas. Here we go. Back rows for 10, back rows for 10. Grab your weights. Here we go. Hinge it over. We go. 10 in three, two. Let's row. Go. 10. Nice. Nine. You got this. Eight. Come on. Seven. Six. Five. Yes. Four. Come on. Three. Two. One. If you're with me, set them down. Push ups. If you're with Rachel, chest press. 10. 10 push ups. You can do 10 push ups. Come on, knees or toes. Say yes. I can buy in right here. And then you're on your back for skull crushers. We go ten push ups in three. In two. Let's go. Go. Ten. Nine. Eight. You got this. Seven. Six. Five. Four. Come on. Three. Two. One more. Down. Up. It just gets easier because the reps keep dropping, right? Why does it feel so hard? I was like, no. Skull crushers for 10. Skull crushers for 10. Let's go, team. Get them up in three, two. Let's go. Bend, extend, go. One. This is one of those workouts that it's not complicated. No, Right? But it's a true strength workout, and you get why it works like you're at fatigue. Yes. Five. Five down five to go. Go. Five. Come on. Go. Four. You got it. Come on. Three. Let's go. Two. Finish. One. Whoo. We did it. Yes. Rach. Back to the top. Back to the top we go. Bicep curls for eight. Come on. You got eight and six. Eight and six. Six. Let's go. Let's do It. Let's do it. Eight bicep curls. I just got to do a little bit of this. Feel the pump. The arm pump is real. The arm pump is real. Come on. You have 10 minutes and you just, just do this. I think you'll feel good. Accomplished, like no need to do anything else. So accomplished. We always say 10 minutes is better than no minutes and I so feel that right now. Ten bicep curls in three, two. Let's go. Curl up for 10. For eight, right? Oh, eight. Eight, eight. Oh, seven. Yes. Thank you for the accountability. So what is that? 6. Come on. 5. 4. Yes. 3. Come on. 2 and 1. Holy banana. Set them down. Switch them out if you need to. Arnold press for 8. I love to hate the Arnold press. Come on, team. Eight of them. Eight of them. Let's go. Get them up for eight. Let's go. Seven. You got this. Six. Stay strong. Five. Almost there. Four. Nice work. Three. Thank goodness for rep drop. Two. Last one. There it is. Woo. Back rows, back rows for eight. I'm so grateful we're doing eight. I love back rows in this workout. Here we go. Eight of them in three, two. Let's row. Go. Eight. You know what's funny too is I just did the original video for this. Yes. And in it you said if I was at home I would recommend reach for my heavy 10 pound dumbbells. And look at you two. One. I've got twenties in hand. You guys. You just get stronger. I think we filmed that like, I don't know, four years ago almost. Yeah, yeah, yeah. You just got to keep chipping away and you get stronger. Chest press for Rachel. Push ups with me and I was doing push ups on my knees. I remember that. Push ups on your knees or toes. Do your best. Forget the rest. You got eight of them. We go in three, two. Let's go. Let's go. Eight, seven, six, five, four, three. Come on. Two. Yes. One more. There it is. Nice work, team. There you go, Linds. The limited rest and the straight. Just running the rack on this is so hard. Eight Skull crushers. Eight Skull Crushers. Let's go, team. Get them up in three, two. Let's go. Come on. Skull crushers may be the second hardest for me or push ups. They're all hard in different ways. They're all hard in different ways. You're right. Three. Come on. Four down, four to go. Let's go. Final four. Oh, it's gonna hurt so hard. Three. You got this. Come on. Two. Last one. Last one. We did it one more time. Through and it's only six reps. Six reps. This should feel so challenging. If you can go up in weight, whatever gas you have left in your tank, these six reps should be so challenging. Grab those weights and let's finish it strong. You guys finish strong, right? Here we go. Six Bicep curls in three. Two. Let's curl. Go. Six. Come on. Five. You got this. Four. Stay with it. Three. Nice work. Two. And one. It's a real burnout. It's a true burnout. Switch your weights if you need to. You go six Arnold press. Six. Arnold press. You ready, Rach? Let's go. Let's go. Get them up. Here we go. Go 6. Nice work. Go. 5. Stay with it. 4. Hitting all heads of the shoulders. 3. Come on. 2. You got this one. Nice work. Back rows, back rows. Here we go. Go. Six. Go six. Go six. And three. Two. Let's row. Go six. Five. Four. Nice. Three. Two. One. Yes. Come on. Six push ups. Six push ups. Don't quit on me. Not yet. Six push ups. Six skull crushers. Let's finish this thing in four. Three. Two. Come on. Go. Six. Go six dot five. Four. Three. Two. Come on dot one. Never underestimate a ten minute workout. Holy bananas. Let's go, Lynns. Maybe the most holy bananas we've had in a 10 minute workout. I do remember a really. Do you remember that 10 minute power legs? I knew you were gonna say that. 10 minute. That glute workout. That 10 minute glute workout. We got some killer 10 minute workouts around here. Six triceps skull crushers for the finish in three, two. Let's go. Go six. Come on. Go. Five. This is it. Go. Four. You got this. Three. Nice work, team. Two. Woo. Last one. And one. Woo. That shaky arm feeling has never been so real. So proud of you, Rach. Way to go. So proud of you. Thanks for sweating with us and we'd love to see you back for another workout really soon. Thank you so much for crushing that arm workout with me. If you loved it, hit subscribe to our YouTube channel. And you know that glute workout we mentioned? I queued it up for you right here if you're interested. Otherwise I'd love for you to join me in a two week strength challenge right here. Have a great day.