In this 10‑minute (approximately 12‑minute) arm workout, Lindsey Bomgren of Nourish Move Love guides viewers through a fast‑paced, Tabata‑style circuit that is safe for pregnancy at any trimester. Filmed in her second trimester, Lindsey emphasizes core engagement, proper breathing, and pelvic stability throughout the session. The workout consists of five two‑minute circuits—biceps, back, chest, shoulders, and triceps—each following a 20‑second work, 10‑second isometric‑hold pattern (with the option to rest). She demonstrates multiple variations for each muscle group, offers weight suggestions (15‑20 lb dumbbells with lighter alternatives), and provides pregnancy‑specific modifications (e.g., using an incline for push‑ups, adjusting stance, and optional warm‑up/cool‑down links). Motivational cues, posture reminders, and encouragement are woven throughout, reinforcing safe strength training principles for prenatal fitness and explaining how back‑to‑back supersets create muscle fatigue and promote strength gains.
Chapters
Hi, I'm Lindsay Baumgren of Nourish Move Love and today I'm coming at you with a 10 minute arm workout. This one is quick and effective and 100% pregnancy friendly. I'm in my second trimester filming this. It's not just a prenatal workout, but it is a prenatal safe. Okay, today's 10 minute arm workout is going to be quick, dirty and going to move fast because it's done Tabata style. That means you're going to do an exercise for 20 seconds and instead of resting for 10 seconds, you're actually going to give me an isometric hold. Hold for 10 seconds if you can. Of course, if you need those 10 seconds to rest, go ahead and rest for 10 seconds. I'm gonna try and knock this out with 15 pound dumbbells. I have some tens near me in case I need to drop weights. But basically you have five circuits. Each circuit is dedicated to a muscle group. We go biceps, back, chest, shoulder, triceps. So you're going to hit each muscle group and you're going to be working each muscle group for two minutes straight. So we are really going to hit each muscle group and fatigue. Okay, you're basically just going to follow along with me. I'm going to explain the moves as we go. So we are going to start on biceps. No warm up or cool down. If you need a warm up, go ahead. We'll link one below this video so you can hit pause. Warm up. This is the perfect workout to add on to a run. Add on to a power walk. Let's be honest, I'm power walking these days. Running just doesn't feel good anymore. But we're going to start on the biceps. Okay, so we're going to start. You're going to give me a half curl for 20 seconds and then you're going to hold halfway for 10 seconds and, and then we're going to reverse that half curl the other direction for 20 seconds and then you're going to hold again and then we'll go into a full curl. Okay, I'm going to walk you through it, but you're starting with a half curl. So you're curling halfway up, all the way down, halfway up. It's going to be challenging. It is two minutes straight on the biceps. Take a break during those 10 second rest if you need to. Are you ready? Soft bend in the knees, shoulders down and back. Big inhale, belly expands, exhale. Hold that belly nice and tight. Tuck your your pelvis under your rib cage. Nice and stable support half curls for 20 seconds. In three, two. Let's go. Let's go. So it's halfway up, all the way down, halfway up, all the way down for 20 seconds, Tabata style on that. 10 seconds. You're gonna try and hold those half curls for me. 10 seconds here. Nice. Can you give me an isometric half hold? That's where we're gonna go. In 5, 4, 5, 3, 2. Can you hold it halfway for 10 seconds? You can always take a rest here if you need to. Trying to keep those elbows off the body. We're gonna reverse that direction. All the way up, halfway down. In three, two. Let's go, let's go. All the way up, halfway down, all the way up, halfway down. Nice. You got it. Bicep is a two headed muscle. We're gonna hit both heads right here. 10 seconds. Nice. Keep going. You're gonna give me a nice. Another isometric hold. If you can option take a break in three, two, one. Can you hold halfway, hold for 10. You got it? Yes, you can option take that break. We go full range. All the way down, all the way up. In three, two. Let's go. All the way down, all the way up. 20 seconds. You got this, guys. Come on. Stay with me. It burns. I know. You're doing two minute stream. Straight on the biceps. That is tough stuff. Control it down, flex it up. Five seconds. One more isometric hold. In three, two. Can you hold halfway for 10? We're gonna flip that grip. Hammer curls. Hammer curls. Full range in three, two. This is it. Flip that grip. Here we go. This is it. 20 seconds right here. Hammer curls. Then you're gonna set those weights down. Shake out the wrist. We are done with biceps. We move on to back. Nice work, you guys. 10 seconds.
Whoo.
Feeling those biceps. Yes, I am. Let's go. Final five, four, three, two and one. I'm gonna set the weights down. Do a little bit of this. That feels good. Shake, shake. We're on to back. Same format. 20 seconds of work. 10 seconds. Hold if you can. You're gonna give me a bent over row, palms facing. You're gonna row up, row down, up and down for 20 seconds on that hold. You're gonna hold it up. Squeezing those shoulder blades together. Okay? Okay. Soft bend in the knees. Hinge at the hips. Palm straight in narrow row. In three, two. Let's go. 20 seconds. Pull, release. So you're pulling. Squeeze those shoulder blades together. Pull from the elbow. Elbow to rib cage. Lower with control. Elbow to rib cage, lower with control. 20 seconds. And then that option. You can take a break or you can hold those dumbbells nice and high. Three, two, hold and squeeze for 10 seconds. You're gonna hold here. From here we're gonna go to an alternating drop. So you're just gonna drop the right arm, then the left arm. That's where we go in three, two. Let's go, let's go. Drop right, drop left, drop right, drop left. Nice work. 20 seconds right here. Constant tension on each side of the body. You got it? 10 seconds. Option, take that break. Option, hold them high again in three, two. You can hold them high. Hold here for 10 seconds. We're gonna go into a reverse grip row, so palms are gonna face out away from the body. In three, two, lower those weights, flip towards me. Let's go. Row for 20 seconds right here. If you start to feel this in your back, you can always take a nice staggered stance. Okay? You could always drop down to one arm and give me a single arm row and switch at that 22nd mark. You got it. Reverse grip rows. Nice work. I'm going to stand up and shake it out after this. 10 seconds. Nice. Finish it. 3, 2 and 1. Let's stand up, let's shake it out. You're going to go back to that reverse grip position. You're going to give me the alternating drops on the reverse. So hinge it, Pull them up in three, two. Let's go. Drop right, drop left, drop right, drop left. This is it for back. We're on to chest, you guys. Come on. Finish your back right here. 10 seconds. Yes, you can. Yes, you can. Stay with me right here. 5, 4, 3, 2. You're out. No weights for chest. Oh, my. I know you guessed it, push ups, but we're going from an incline. Okay, you're going to give me 20 seconds of an incline. Push up. I'm going to go right here on this bench for 20 seconds. Then I'm going to hold high. Option, hold your plank. Option, shoulder tap for 10 seconds. Okay, that's totally optional. You can always come out of it. You have 20 seconds push ups. 20 seconds or 10 second hold. Coming down here, find that incline position. You can always drop to your knees if you need to. Okay, 20 seconds of push ups. Yes, you can buy in right here. It's only 20 seconds. We go in three, two. Let's go, let's go. All the way down, all the way up for 20 seconds. I love the incline because it gives me that full range of motion with the baby bump. You got it? Can always Find a higher incline. Right. Come on. You got this. Yes, you can. Stay with me. Five seconds. Five, four, three, two. Option. Hold plank. Option. Shoulder tap, side to side. Try and keep those hips square to the ground. You got it. Yes you can. We're going to go back to push ups. Option. Add it down, dog. Three, two. Now you're gonna give me a push up and I'm gonna stretch back. Stretch back. One push up. One down dog to break it up a little bit more.
One push up.
One down dog for 20 seconds. Yes you can. Come on. One push up. One down Dog. You're in it for 5, 4, 3, 2 and one wire. Push up. So hard. Option. Hold that plank. Option. Shoulder. Tap it out. I'm gonna stick with one push up. One down dog. Option. Go back to just incline. Push ups in three, two, let's go.
One push up.
One down dog.
One push up.
One down dog. Come on. You got this.
One push up.
You are so strong. Yes, you are. Stay with it. 5, 4, 3, 2 and 1. Option. Hold the plank. Option. Shoulder tap. 10 seconds, you guys. One more set of push ups. Say, yes, I can. I'm gonna keep that down, dog. Five, four, three, two, let's go.
One push up.
One down dog. This is your last round.
One push up. Ah.
One down dog. I know it burns. Come on. You are so stinking strong. Yes, you are. Don't quit on me. Not yet. You can do anything. Anything. Right here. For five, four, three, two. I'm gonna do one more. There it is. That is push up failure. Basically, you just did two minutes of plank push up. You're amazing. Shake it out. Okay, shoulders, shoulders. Let's do it. We're just gonna use one weight. I'm gonna drop down to my 10. My shoulders are gonna feel fatigued after those push ups. You're gonna give me a single arm Arnold press. We'll start. Start with the right palm. Faces in, palm goes out. You're going to do this for 20 seconds. Then on that 10 seconds, I'm going to hold overhead and just march for the core next time through. Same thing on the left. You'll do the shoulder press and the march. Right. You can always take that 10 second rest if you want it. Or you can go ahead, give me the overhead hold and march 20 seconds. Dumbbell in your right hand, palm faces your face and then rotates out as you press overhead. In three, three, two, let's go. 20 seconds. Just that right arm. Inhale down, Exhale, push. Inhale down. Exhale, push. You're just Focusing on one side of the body here, maybe that allows you to go heavier. But if you're like me, your shoulders are fatigued after those push ups. Come on. Five seconds. Hold it high if you can. In three, two. Hold it here. And march. And march for the core for 10 seconds. We're gonna switch. Switch arms. Just pressing on the left in 5, 4, 3, 2. Let's go. Pressing on the left. Right arm gets a break. Left arm, shoulder press. Right here. Single arm press. Inhale down, big exhale, push. Inhale down, big exhale, push.
Come on.
Just that left arm. Make it work. Option, take a rest. Option, hold that dumbbell overhead and march in 3, 4, 2, and 1. Hold here. Let's march and march. You got this. Yes, you can. Hold that arm high. Come on back to the right arm. That's where we go in three, two, and one. Let's go. Right arm. Come on. Last time on the right arm. You just got to do each arm one more time. Each arm one more time. Yes, you can. Yes, you can. 10 seconds here on the right. 10 seconds. You got this, guys. Stay with me right here. You're in it for 5, 4, 3, 2. Both arms overhead and march. March. Both arms overhead. Last time for the march. We go to the left arm in 5, 4, 3, 2. Just that left arm. Let's go. Finish it. This is it for shoulders, right here. This is it for shoulders. All you got left is triceps. 2 minutes per arm. You are so stinking strong. 2 minutes per muscle group. 10 seconds here. These back to back moves, that's what makes this so hard. 5, 4, 3, 2, and 1. Who said you could not get a good arm workout in 10 minutes? Shake it out, you guys. Triceps, that's all you got left? It is triceps. You have 20 seconds of tricep dips. Okay? And then option, you can do a reverse plank. Take one dumbbell, make sure it's close to you. You got two sets of tricep dips, two sets of seated overhead triceps, two sets tricep dips, two sets seated overhead tricep dips. Greater bend in the knees. Greater it is. Farther my legs are kicked out. Harder it's going to be. I'm gonna go about midway, okay? Fingertips face my butt. Shoulders are down and back. Get that booty off the bench. We go in three, two. Let's go. 20 seconds of tricep dips. Down, up, bend, extend. Just bending at that elbow joint. Bend, then extend. Think about shooting those elbows straight back towards that Wall behind you. You got this. 10 seconds here. Option, hold the reverse plank for 10 seconds, pull your knees towards your chest. You're there in 5, 4, 3, 2. Hold high. Option, hold here. Option, pull the knees. 10 seconds back to tricep dips. 20 more seconds of dips, then you get to go seated. Let's go in three, two. Let's go. Back to dips for 20 seconds. Oh, it burns. I know. You are so stinking strong. Yes, you are staying in. You get to sit your butt back on that bench after this. 10 seconds and you are sitting your butt on that bench. Let's go.
Come on.
Five, four, three, two, and one. Whoo. Sit it down. Grab your weight. Ten second transition, seated overhead triceps. Two more sets. Twenty seconds each, we go. Three, two, let's go. Bend, extend. Come on. Right here. You got two sets of overhead triceps. This is it, guys. This is it. Come on. Yes, you can. You're so strong. I know you can. It burns. I know. Push through for 5, 4, 3, 2. Quick rest. 10 second rest. Roll the shoulders down and back. Shake it out. You got one more. 22nd set on the tricep and you are out of here. This is it. Let's go. 3, 2. Let's go. Let's go. Bend, extend. Come on. You got it. These back to back supersets, so it makes it hard, so it brings the muscle to fatigue and failure. That's ultimately how we build our muscle mass. Come on, let's go. Final five. Four, three, three, two, and one. Holy bananas. Dumbbells down. Shake out those arms. That is your 10. More like 12 minute arm workout. I hope you are feeling so strong and so awesome. A way to knock it out. Hope you loved this arm workout 100 pregnancy friendly. If you want more prenatal workouts or if you just want more strength training or hit training or cardio in general, check out all of our workouts@nourishmovelove.com thanks and have a great day.
