20-Minute Standing Arms and Abs Workout | No Repeats, All Standing

Hi, I'm Lindsay Baumgren of Nursery Love and this is your all standing arms and abs workout. If you love at home workouts, hit subscribe to my channel or better yet, click that join button and become part of my YouTube community for more accountability and support. All right, popular demand requested by you. More all standing arms and abs. This is going to be an awesome at home dumbbell workout. We've got anywhere from 15 to 20 pounds. Grab whatever weights you have to challenge your upper body and we're gonna get after it. I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout. If you need them, follow along with Rach. Like I said, all you need are some weights. Grab whatever you have. We're gonna get started with the warm up. Today is all standing arms and abs, no repeats. That means you only do each exercise once, but trust me, you are going to get a good upper body. Burnout. I love it. How fun. Let's do this thing. All right, let's go ahead and start. We're going to start. Feet are shoulder width distance apart. You're going to take your right hand and you're going to draw a figure eight. So thumb down, thumb up, Big swoop, thumb down, thumb up, big swoop, thumb down, thumb up. Once you get the rhythm, you can go a little bit faster. There you go. Trying to big figure 8. One arm at a time. We're going to get nice and warm. Take that shoulder through a nice full range of motion. Big squeaks here. Nice. Right, right there. Think thumb down, thumb up. One more, thumb down, thumb up. Flop the wings. Same thing on the left arm. Here we go. Thumb down, thumb up. Big sweep, thumb down, thumb up. It's a big figure eight. Big sweeps. Once you get the flow you can just. Nice. Right there. Awesome job. We're gonna work the shoulders today. Then we're gonna go right into the biceps, the back, the triceps and chest. Everything has its own circuit. Nice work. Three, four, two, one. Flap those wings. Go ahead, flap. You're gonna take that flap to a nice hinge. Bent over position. Hips are back, back is flat and you're gonna go for a three way fly. So we go straight up. We go 45 and then we go all the way to the side. Thumbs to go up. Thumbs go straight up. 45 and back. You're squeezing through those shoulder blades right there. Nice. Reach. Now squeeze. Big squeeze here. Squeeze the shoulder blades together. One more time. Reach now. Nice. 45, all the way up. Hands come back behind you chest expansion. You're going to pull those knuckles right off the tailbone. Open up the chest. Take both hands over that right hip. Gaze over the left shoulder. Dropping that left shoulder down, creating space from your ear down to your shoulder blades back to big chest expansion. Arms come back. Both hands come over to the left hip. Gaze over your right shoulder. Nice. Right there. Bring it back. One more chest expansion. Bring it back. Hands come behind your head. You are going to collapse. Drop your right or left ear to left shoulder. Roll all the way. Right ear to right shoulder come up open. Squeeze the back. Do it again. Collapse, Roll. Open. One more time. Collapse, roll and open. It's really easy to let those shoulders creep up during arm workouts. We want to keep nice long neck. Here. You're going to get a big reach up right here. You're going to go lat, pull. Hands behind the head. Hinge. Stand right here. Reach, pull, hinge, stand, reach, Hold. This is a very active movement. You're thinking about pulling your armpits down towards your hips. Hinge. One more. Reach. Pull, hinge. Nice. Take that hinge over position. I want you to think about pulling your palms back. Reach up. Palms back. Reach up. Palms back. Reach up. Two more. Reach. Last one. Flip your palms. Flip your palms. Palms down. Palms up. Palms down, palms up. Nice. That little rotation just slightly changes things. Four, three, two, one. Little pivot twist. Get those cracks out. Pivot, twist. Rotate through that spine. Pivot, twist. Pivot, twist. Nice. Go. 4, 3, 3, 2, 1. Speaking of pivot twists, pretend you have a dumbbell here. Both hands are on it. Chop and push. Chop and push. Rotate through that midline. Push overhead. Rotate and push. Two more. Rotate and push. Both arms go up and tap. Push, push, go. 8, 7, 6, 5, 4, 3, 2. Same thing. You got a dumbbell right here. Chop left, push right, chop left. Push right across the midline. Straight overhead for 3. Nice. 2. Almost done with this. Warm up. Last one and you're out. You warm, Rachel. Upper body's warm. Grab a quick sip if you need it. We're gonna jump in to our first exercises. We go arms, abs, arms, abs, arms, abs. You just keep repeating. Remember, you only do each exercise once, so give it your best shot. We're going to start on the shoulders. I'm going to grab my 15 lateral raises. 40 seconds, right here. So you can go both arms together. I'm going to go heavier today and alternate. So I'm going to go one arm at a time, one arm at a time. You can alternate lat, raise or both arms together. I'm going to go one at a time. Starting on the right. Roll the shoulders down and back. Not coming straight out to the side. A little bit more of a 45 degree angle. We're leading with that pinky. We go in three, two. Let's go. Lifting on the right and then the left. Nice. Just controlling it down. So we do an arm move and then we do more of an ab focus move. You're still going to hit some arms in there for sure. We're going to kick off on the shoulders. Then we're going to work our way to the biceps. We're just going to. Are we doing these first because they're your least favorite or yes? Yes. Rachel knows me too well. Shoulder exercises might be my least favorite. Upper body exercises. You just got to eat the frog. We learned that in our build 30 program. Right. Do what you don't want to do right away. First thing, get it done, get it out of the way. You've already got 10 seconds left. Especially a no repeats workout. Yes, done. That is done. Four, three, two and you're out. Nice work. I'm going to go to one heavier weight. One heavier weight. Let's start it in the right hand just like we did in the warm up. Both hands are going to grip that weight vertically, that chop and press. So I'm going to chop left, push, right. You can use a little 2 inch dip if you're going for a heavier weight. Arms and abs right here. This is your core move. In three, two, let's go. Chop left, push right, chop and push. So you go two hands on, hit and push. This has become one of our famous arms and ab moves. We started it in that big long member 45 minute arm day. Woo. That was a tough one. Yes. That 45 minute arm workout. Oh, it was so hard. And now we're bringing it back because you guys have loved this move. You got core on the chop, shoulders on the push, core on the chop, shoulders on the push. Yes. Come on. 10 seconds, team. Chop and press. You got this chop for 5, 4, 3, 2. You're out. Yes. Nice work. We're going to go bicep, curl, shoulder press. I could pick up the 15s and go two arms. I'm going to pick up my 20s and go alternating curl and press. You get to decide. You can double it up or single it out. Curl, press, curl, press. In three, two, let's go. So I'm going to curl, push. Now I'm going to switch. So again you can double these out two weights. If you got lighter weights, go at the same time. If you want to try and reach for heavier weights, one of the best ways to do it is, is to go one arm at a time. Slowly build that confidence. Alternating reps. I'm going to get less reps in, but heavier weight. Right? That's good. We're challenging ourself in different ways. Come on, curl press. You got this, team. We're slowly transitioning into biceps, but we're going to do those chop and presses on the other side for the core first. Nice work. Come on, push. It's five, four, three. Do one more all together. And one. Couldn't be uneven. Do you ever have that thing like you can't step on the cracks? You can't, like, end up with uneven reps? That's me. Yeah, that's those weird games that go on in my head. Okay, here we go. Grab both hands. Rack it on the left shoulder. Chop right, push left, chop right, push left. In three, two. Let's go. Chop right, push left, chop right, push left. Good news. Right here you are finishing off shoulders right here. And then we're moving on to biceps and back team. Biceps and back, that's next. Let's go. Come on. It's a chop and a push, a chop and a push. You got this. Nice work. Big push. Come on. Cross that midline up overhead. Cross that midline. Ten more seconds and you're done with the chop and press. Let's go. 5, 4, 3, 2, 1. Yes, team. Nice. We are moving on. Bicep curls. All right, 15 curls. So I'm gonna grab my 15 pounds, I'm gonna do five half curls. Five half curls this way. Five full range curls. Let's see how many we can get through. It's called 15 curls because you do 15 reps total. Palms out. In three, two. Let's go. So five half curls. One, two. Nice work. Three. Awesome. Four on this last one. Hold it here. Switch directions. All the way up, halfway down for 1, 2, 3. Nice work. 4. And take it all the way down. Full range, full range. All the way up, all the way down. That's 1, 2, 3. Nice work. Nice. 4 and 5. Back to half curls. 5. Come on. 4. This is it. Finish it. 3. You got this. 2 and 1. Holy bananas. That'll get you. All right. I'm gonna go back to one heavy weight. Let's take it over to the right hand first. Oblique crunch can take your left hand behind your head if you want. You're gonna reach down, let that Weight pull you down, cinch up through those side abs or those obliques on the left side. Okay, Focusing on the left obliques. In three, two, let's go. Let the weight pull you down. Cinch up. Let the weight pull you down. Cinch up. Standing oblique crunch. I want that weight to really pull you down. Get that nice stretch. Really think about crunching up right through. Through those side abs. Sometimes it helps to just put your hand on that muscle that's working. Make that mind muscle connection. Feel those side abs. Pull you up, cinch together right there. You want to have a nice weight that's nice and heavy. It's going to challenge your core. Come on. Nice work. 10 more seconds here, team. 10 more seconds, then we're on to back in 5, 4, 3, 2. And recover. I'm gonna leave that 20 right there for those crunches. I'm gonna go back to my 15. We're gonna do a combination. This is a new move for us, right? You're gonna hinge over. You're gonna give me one bent over back row, reverse curl. Palms are out into a reverse bicep curl. All right? So you're gonna keep that hinge. You're gonna keep that hinge position. We go in three, two. Let's go. So one row now. One bent over curl. Nice. One row, one bent over curl. Back and biceps. These are pull muscles that are working together in this bent over position. Pull. Nice. And curl. So think elbows to hips. Nice. Now think weights to shoulders. There we go. So you're working your back and your biceps together. Back and biceps. Yes. Team. Come on. You got this curl. 10 more seconds. Yes, you can. Arms are on fire, Rach. Yes. Let's go. 5, 4, 3, 2, 1. Set them down. Nice. Back that heavy weight. I'm gonna hold the weight in the left side this time. Standing oblique crunch. Standing oblique crunch. Other side. Dumbbell on the left side. Right hand can come behind the head. Really cinching up through those right obliques this time. Right obliques, Here we go. You're on in three, two. Let's go. Reach, reach, reach and crunch. Let the weight pull you down. Get that nice stretch, then pull it up. Nice work working these side abs right here on the right. All standing arms and abs. No repeats. It's going fast. All of your guys's favorite things. I feel like, right. You're already eight moves of the 15 down. This is a halfway point. How we feeling? I like this. No repeat. But it's, like, stacked together so you still get that muscle burn. You Know, oh, still get that muscle burn. Because we kind of go. Did you see how. How we strategically built this workout? You go shoulders into a shoulder bicep move. Then you go biceps into a bicep back move. You just did the bicep back move. Guess what's next? It's a just isolated back move. 3, 2, 1. Nice work. We're set this down. Actually. We're gonna go. We're gonna go to. Yeah, Back row, back row. It's a bat wing back row. So I'm gonna grab my heavy weights. I'm gonna hinge over. Right arm's gonna stay high. I'm gonna do three rows here on the left arm. When I get to that third one, I hold this arm and do three here. So there's always tension on one arm. Here we go. Hinge, pull, right hard high. 3, 2, row for 3. Go. 3, 2. Now hold it high. Hold it high on the left. Drop the right. Go, 3, 2. Hold it high on the right, drop the left. 3, 2. Hold it high ON the left. Drop the right 3. Constant tension on that left arm. That's being held. Now it's the right arm drop three rows and an isometric hold. Hold, switch. Three, two, hold, switch. Three, two, hold, switch. You're almost there, team. Yes. You can finish right here. Three on the left, and you're done. Let's go. Drop the weights. Shake it out. Forearms are on fire just as much as the back is on fire. Nice work. All right, your ab move is a little bit tricky. We're going to add some back and bicep. I'm going to come back to the wall. Dumbbell. Let's go, dumbbell. Right hand. Rachel's going to come back to the wall with me. We're going to stand on our left leg. My right foot is going to find a wall right here. I'm in this balanced position. Okay. I'm using the wall to slightly support me. It's a single arm row. Tricep kick. Do you feel your core working for you? This is technically your ab move. It's a little bit. Arms and abs. Here we go. It's a single leg row. Tricep kickback. You're there in three, two. Let's go. Row, then extend. Take it in. This is slow and methodical. I want the arm movement to be slow and methodical. Down, get that full extension. Pull, push. In reach. Pull, push. You're going to feel these outer glutes working for you. That's all part of your core reach. Nice work, team. Drop Pull. We're adding in triceps here. We're adding in triceps? Yes. Back and triceps is what we're progressing to. Good news is you only do each move once. Do you remember that? Yes. So give me your best. Final 10. Final 10 right here. Triceps are starting to feel on fire. Yes. Final five, four, three, two, and one. Nice work. Overhead triceps. Overhead triceps. Try to do my best with my 20 here. You're gonna go down on a two count up on a one count. So it's down two, up on one. Down two, up on one. Then we're gonna do that single arm row and kickback on the other side. We're there in three. Let's go. Rack it. Two and one. Take it down two, up on one. We're focusing on tricep. Back of the arm, right here. Isolating the back of the arm. You'll already feel the right tricep is fired up. Yes. From those kicks you just did. Nice. Shorten the distance between the ribs and the hips. Don't let those ribs flare out. You get active core the entire time. Arms and abs, active core. Two up on one. Triceps are feeling it. Final 10. Final 10. Yes. You can finish. Five, four, three, two, one. And you're out. Nice work. Gonna drop to that 15 again. Take it in the left hand. Come back to wall. Standing on my right leg this time. Left foot is gonna find the wall to support me. It's that Rowan kick. It's that Rowan kick again. All right, when I say final 10 seconds, that should mean it's really challenging for you. If it's not, grab heavier weights, friend. We go in three, two. Let's go. Row. Kick in. Get that nice reach at the bottom. Pull. Push in down. Nice. Pull. Push in down. I really want you to focus on the core here. This is an arm move, but also a really big ab move. Nice. Keep those hips square the ground. Yes. Nice work, team. You got this. Yes, you can. Come on. It's a pull, a push. Bring it in. Finish. You're in that final 10. Does that weight feel heavy? Does it feel challenging? Yes. That's the right weight for you. Come on. It's 5, 4, 3, 2, 1. Walk it off. Awesome job, you guys. So thinking proud. Let's grab a quick sip of water. We're moving into our final two moves. Final two moves. Chest and abs. Chest and abs. All right, here we go. On the chest. Standing chest fly. Standing chest fly. Now grab the weights. Palms are going to face Out. Roll the shoulders down and back. I'm going to lead. Opposite pinky to opposite shoulder. Standing chest fly. All right, so as I come across, I am squeezing your into your pec muscle right here. Chest. Squeezing across the midline. Squeezing across the midline. All right, let's do it. Isolating the chest. Then we're going to add chest and abs. Roll the shoulders down and back. Soft bend in the knees. Soft bend in that elbow. Draw the right pinky up to the left shoulder. In three, two. Let's go. Let's go. Big pull. Lower with control. That's the hard part. Get it up and then lower with control. Okay, I want you to control that weight down. Don't just let that weight fall back towards the thigh. Control it down. Nice, slow up and lower with control. Nice big exhale to the up. Inhale. Lower with control. Exhale, push. Nice work. Drawing that weight across the body, squeezing through those chest, upper chest muscles, your pecs right there. Nice work, team. Come on. 10 more seconds. You got this. Finish strong. You're almost done with arms and abs. It's 5, 4, 3, 2, and set it down. You're down to one weight. You're gonna hold each head of the dumbbell like this. You're going to give me two standing chest presses. Push, push. Bring it in. Crunch, crunch. Then you do two presses, two crunches. Rachel's going to do two marches versus crunching across her midline. We go in three, two. Let's go, let's go. Push, Push. Crunch. Crunch. This time, you crunch. To the left, to the left, left, left. Push, Push. Crunch. Crunch. Give me the press, the press, the crunch, the crunch. You got it. Finish standing arms and abs. Nice and strong right here. You got this, team. You got this, team. Push, Push. Crunch. Crunch. You're there. It's final 10. Final 10. Let's go. Finish it right here. One. One more on the left and you're out. Push, push. Crunch. Crunch. You're out. Yes, team. Way to go. Race. No, repeat. All standing arms and abs. Let's shake it out. Shake it out. There it is. Nice. Just flap those wings. So proud of you. Quick and dirty. Quick. Yeah. We're not going to work 20 minutes. I feel the pump. Yeah. Oh, yeah. Love my good arm pump. Nice work. From here, we're gonna come back to that move we started with. Want you to drop your left ear to left shoulder. Collapse round through neck. Roll, open. Stand tall. Do it again. Collapse, roll. Open. One more time. Collapse, roll and open. Nice. While you're here, big reach up reach for the middle of the back tricep and then add that oblique stretch to it. If you want to triceps and obliques, you hit them both today. Back to center. Reach up. Left hand reaches for the middle of the back. Option to reach over to the right. Triceps and obliques. Bring it back. Take both hands to the small of your back. Roll the shoulders down and back. Open up that chest. Open up those shoulders. You did it, guys. So proud of you. Release. Flap the wings. And we were gonna see you back on this mat for another workout really soon. Have a good day you guys. Awesome job crushing that arm workout. I hope you loved it. If so, hit subscribe to my YouTube channel. If you like standing workouts, I've queued up another for you right here. Otherwise, I'd love for you to join me in a two week strength challenge. You can find it all for free in this playlist right here. Have a great day.