25-Min All Standing Full Body // ONE & DONE (Dumbbell Strength)

Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your full body dumbbell workout. All standing, no repeats. If you love at home workouts, hit subscribe to my YouTube channel. Or better yet, click that join button and become part of my YouTube community for more accountability and support on your fitness journey. All right, you guys. Back by popular demand is a full body, no repeats, all standing dumbbell workout. We filmed one of these years ago and it just continues. Continues to be one of your favorites. So we're bringing it back. We have got 15 brand new stinking moves for you guys all. No repeats. It's gonna be so much fun. I'm joined by the amazing Rachel. Hi. She's gonna be offering modifications throughout today's workout. All you're gonna need are some dumbbells. We have anywhere from 15 to 20 pound weights today. Here's what your workout looks like. We're taking those 15 moves and we're breaking them down into five circuits. Each circuit is going to have three moves. You're going to go legs, you're going to go arms, and then you're gonna go combo and put it together in a full body move. The kicker is you only have to do each exercise once and then you are done with it. It is no repeats. You do it for 40 seconds of work, you rest for 20 seconds and you never do it again. Yes, it's gonna fly. And it's all standing. No push ups, no burpees, none of that business. A solid dumbbell strength workout. But I promise you it is gonna raise your heart rate. Heart rate. It is strength training that is gonna raise your heart rate. Are you ready, Rach? Let's do it. Take it at your level. Let's get ourselves warmed up with our body weight and then we're gonna jump in and grab the some weights. We're going to start right here. Take your hands behind your head. You're going to give me a hip hinge drop into a squat. Push the hips high and then stand tall. Little Kang squat to start. Hinge squat. Hips high, stand tall. Warming up the legs, the back, the core, right here. So hips back, hips down, hips high. Stand tall. Do it again. Hips back, hips down, hips high. Stand tall. Can you get a little bit deeper in the squat each time you drop your hips? One more squat pop. Stand tall from here. Go ahead, just flap your arms. Give them a little flap. Flap. We're gonna go for a side to side squat. It's called the 34 squat. That means you never stand all the way up you go. Three, four, step. Ready, Rach? We go right, three, four, up left. Three, four, up right, three, four, left. I'm basically going to walk you through some of the moves you are going to see in today's workout. So this is a very functional warm up. This is going to be move one right here. It is a three, four. Side to side squat. You go for four, three, two and one. Stand up. Nice. Right here. Take your arms, go up, open. Reach 90 degrees. Drop. Take it down, fly, goal post, reach, goal post. Drop and drop. Nice big reach. Lower, drop, drop, reach, drop, drop, drop. Nice work. Big push. One more right here. We're gonna go lateral squats. Side to side. Take a nice wide stance. Toes are going to face me or slightly out. You're gonna hit left, then hit right. You're driving off that back knee. Getting a nice stretch through that inner thigh or that adductor muscle, that inner hip, inner thigh. Nice work. Go for go three, go two, go one. From here, take a nice wide leg forward fold. Toes are gonna face me. Take your right hand, touch your left toe. Reach your left hand overhead. Little windmill action. Switch it out. Left hand, right toe, switch. Right hand, left toe, switch right. I'm mixing them up. Opposite hand, opposite toe. Switch and switch. Two more. Switch and switch. Last one. Roll it all the way up. When you get to the top, roll your shoulders down and back. Roll your shoulders down and back. Three way. Lunge. Right leg goes forward. Hit side, step back. Switch your leg. Left leg up to the side, to the back. Switch your leg to the front, to the side, to the back. Switch your leg to the front, to the side. Nice. To the back. Stand up. Just give me some high knee marches. Pull it up. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Take a nice low and a wide squat. Pretend you have a weight here. Pull right hand across the body. Left hand pull, right hand pull left hand pull going across the body. Elbow to hip. Squeeze your shoulder blades together. Nice flat back. Go. Four, go. Three, go, two, go one. Side to side. Curtsy, stand, switch. Curtsy, stand, switch. Nice. You can pick the pace up to a little bit more of a skater if you want. The beauty of this workout is you get to decide how hard it is. You can go heavier, slower, more strength. I'm going to go a little bit lighter in my weights today, maybe a little faster in the movement. You get to decide. Try and keep my heart rate high throughout the entire workout. 4, 3, 2 and 1. Come up big reach overhead, right hand, middle of the back. Stretch, stretch, reach. Left hand. Stretch, stretch, reach. Stretch, stretch, reach. Stretch, stretch, reach. Two more. Stretch, stretch, reach. Last one. Stretch, stretch, reach. Alternating staggered squat. Right foot forward, left foot, toe, back. Squat together. Squat together. Switch. Switch. The little kickstand here, 80% is always in the front foot. 20% of your weight is always in the back foot. Switch. 4, 3, 2, 1. Pretend you got two weights right here at your side. You're gonna ski. Swing, hinge and swing. Hinge and swing. The power is coming from the hips. The glutes stand straight up, not overextending at the top. 4. Nice. 3. Awesome. 2, 1. Get. Nice and loaded. Let's just jab it out. Jab it out to finish this Warm up. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Warm rage. Nice work. Yeah. Let's do this. A lot of those moves you are gonna see repeated throughout this workout. Remember, it is 40 seconds on, 20 seconds off. You only do each exercise once, and then you are completely done with it. I'm going to start using my 15s. Like I said, you go a little bit lighter. This isn't light by any means, but so I can move a little bit more explosively through this workout. That. 3, 4, squat side to side. Right, 3, 4, stop. Left, 3, 4. Up. Right, 3, 4, step and add a little side shuffle, little hop in between or keep it at your pace. We're going to step to our right. 40 seconds in three, two, let's go. Right, three, four, stop. Not all the way up. The reason we're doing three, four, and not all the way is we want to keep constant tension on your legs throughout the entire 40 seconds. If you only have to do the move once, we want to do it really effectively. Remember, we go legs. This is your legs. Then they're going to get a break and you're going to go arms. You're going to go shoulders. We're doing legs or squats and shoulders in circuit one, and then we put it together in a combo move. Nice work, guys. Right here. Come on. Nice. 10 more seconds in these side to side squats. Let's go. Finish it. You got this right here. Last five. Four, three, two, and one. Nice work. Relax, relax for 20 seconds. Lateral shoulder raises right here. Both arms can fly or you can alternate one at a time. Shake it out. Take your little break. Okay, you can go one at a time. Going to a 45 degree angle. Lead with your pinky. You're going. Three, two, let's go. Nice work. Legs and shoulders. This is your Shoulder portion. Nice. Going out to a 45 degree angle kind to your shoulders. If it gets to be too much, you go right here. Alternate, alternate. Nice. These are always a tough move. Lat raises are probably one of the moves I found most difficult to increase my waist on. Not gonna lie. I groaned a little bit when I saw it in the workout outline today. Oh, it's hard. It's just a tough move, you guys. But the beauty is you only got to do it once. I'm going to say if we're going to do it in a no repeats workout is the way to do it. Yes. You're here for 5, 4, 3, 2, and 1. Nice. Now weights are going to go to my side. Put it together. Two squats. Down, up, down. Clean the weights up to the shoulder. Two shoulder presses, two squats, two shoulder presses. Legs and shoulders. Put it together for 40 seconds. Close out. Circuit one. Here we go in three, two. Let's go. Down, down, up, down. Clean to the shoulders. Push and push. Two squats, two presses. Down, up, down. Clean. Push and push. Nice work, team. Squat, squat. There's my clean. Push and push. Legs and shoulders. In circuit one, we're going to close out these moves. We're going to move on to lunges and biceps in circuit two. Remember, all standing each move once. Yes, you can. Ten more seconds. Ten more seconds and you're switching in five, four, three, two. You're out. Rest. Set the weights down. I'm gonna stick with these 15s. Grab a quick sip of water. We're moving on. We're gonna go lunges. Alternating lateral lunges. Make sure you got plenty of space here. I'm gonna step to the side, frame my foot with my two weights. Drive off, step to the left, frame my foot with my two weights. Okay. I like to think rib cage to thigh. That's what I'm thinking. And then we're gonna go bicep curls. Step to your right. Rachel's gonna hold one weight at her chest. I'm gonna take two weights and frame my foot in three, two. Let's go. Step right. Frame the foot. Drive off the bent knee. Step left, frame. Drive. So control it. Down. Drive off that bent knee. A lot of power right here. A small change I've made recently in these is as I've been working on strengthening my knee in this move. Think about transitioning the weight to the outer edge of your foot. Driving off the outer edge of your foot. A lot of times we let that knee collapse and we let the weight go to the inside of Our foot. Think about taking the weight to the outside of your foot. Here, outside of the foot. Drive off the outside. Drive off the outside of the foot. I love that cue. It's really helped me in this move with my knees. 1, 5, 4, 3, 4, 2. And you're out. Nice. 15 bicep curls. So I'm gonna do five half curls. I'm gonna switch direction. Five here and then five, full range. 5, 10, 15. Then you go back to the top. Five half curls. Palms face out, curling halfway up. That's where we go in three, two. Let's go. Go for five. Four. Nice. Three, two, last one. Curl halfway up. Hold it here. Switch direction. All up, halfway down. Nice. Four, three, two, time. Take it all the way down. Here we go. All the way down, all the way up. One. Gotta go five, two, three. You're just gonna stay here. Four, five. Stick with this full range curl. Finish it. Ten more seconds. Finish it. Ten more seconds. Yes, you can. Let's go. Final five, four, three, two, one. We're gonna put it together. Remember that three way lunge we did? Three way lunge. Right leg goes to the front, to the side, to the back, then switch. Each time you come to standing, you're gonna give me a hammer curl. So palms face in, front lunge, hammer curl, lateral lunge, hammer curl, step right foot forward in three, two. Let's go. Front lunge, hammer curl, lateral lunge, hammer curl, reverse lunge. Switch your leg. Left leg curl to the left, curl to the back, curl to the right. Right leg curl to the side curl. Three way lunge with a hammer curl, left leg curl. You got it. Nice work. You got this, team. Switch your legs. Front curl, side curl, back. One more time on the left and you're out. Side to the back finish. Back curl. Yes. Rachel, what a move that is. Circuit two, crushed it. See, that's a move I could do repeating. Really get the hang of. You know, beautiful thing about this workout, you can come back and repeat it next time you do it. Yeah. And get better each time. Moving in all planes. Right. We're all over the place. This is truly a workout that, like, you want time to fly. Yeah. Pick this one. Your brain is busy, not motivated. Pick this one. You do each move once. Okay? Now we're gonna go heavier legs and back. Deadlift and back. My two favorite muscle groups to work. So I'm gonna advance up to my 20s because your back is your largest muscle in your upper body. Legs are pretty big, too. We're gonna go with the deadlift. Clean for our legs. Rachel's just gonna do a deadlift and keep the weight. You could do a deadlift calf raise if you wanted. We'll do a deadlift calf raise. I'll do a deadlift crane, hips, back, hinge. Drive the weights up to my shoulders by doing a little heel pop for me. Rachel's just going to do a calf raise to take out a little bit of the power. We go in three. I'm going to show you from the side. I want you to see a deadlift from the side. Racial can stay straight on three, two. Let's go. Hips back, drive up to the weight. So hinge, back drive. I'm driving my hip forward. Great momentum and power to get my weights up to my shoulders, Right. My arms aren't doing the work. My legs are. I like to think heels pop, thumb to armpit. Get underneath the weights, under the weights, up. Get them up to the shoulders. Hinge, hinge, hinge, hinge, hinge. Nice. You want that nice stretch through the back of the legs, the hamstring. Add power through the hips. Stretch through the hamstring, power through the hips. Nice work, guys. You got this. Stay in it. Last five, four, three, two, and you're out. Take your weight. Set them right here like this. Head to head. Okay? You're gonna get into a nice loaded squat. Feet are gonna go right outside the waist. Cross body, back row. Rachel's gonna do standing if the ground is not accessible to you. If you're with me, right hand grabs the weight on the left and rows across the body. Then switch right hand to left weight. In three, two. Let's go. Cross body pull. Set down with control, switch. Cross body, pull that down with control, switch, cross body pull. Nice. So it's a nice wide row. Elbow is gonna go slightly back towards my hip. Shoulders are packed down. There's a little bit of tension staying on those legs. Pull. Nice strong core. Nice neutral spine. Gaze is in front of me. Finding a nice marker out here on the ground for me to look at. You got this nice whole cross body. Yes. You're pulling that weight across the body. 10 seconds. Here we go. Nice work, team. Yes. Finish. 5, 4, 3, 2, and you're out. Stand it up. Ready to put it together. Staggered deadlift. Right leg forward, left toe back hinge. Neutral row or neutral? Neutral grip. Palms are going to face in. Narrow row, row clean. Switch your stance. Hinge, row clean. Switch your stance. Right foot forward, left toe back. In three, two. Let's go. Hinge, row, clean. Feet together. Switch your stagger hinge, row. Clean feet together. Switch your stagger, hinge, pull. Legs and back right here. Hinge, pull, switch. Hinge, pull, switch. Nice work, team. Hinge, pull. Come on, switch. You got this. Hinge, pull and switch. Yes, team. Come on. So stinking strong right here. Love to call my legs and back my mommy muscles. 10 seconds. 10 seconds. So strong for. 5, 4, 3, 2. You're out. Woo. Way go. Way to go, team. Weights are down, water's up. You got two circuits left, guys. Two circuits left. Six moves total. Okay, one weight. We're on to curtsy lunges and triceps. See if I can stick with my 20 here. Okay. Curtsy lunges, curtsy switch, curtsy switch. I'm gonna pass the weight. Rachel's gonna hold the weight at her chest. Alternating curtsy lunge in three. Right leg plants, left leg wraps, dumbbell and left hand to start. Three, two. Let's go. Curtsy, switch. Curtsy, switch, curtsy. If you want to go lighter, okay. You could add a little hop in between. Make it a little bit more of a skater. We're going to keep it low impact and strength focused right here. Nice work. Switch. Yes. Switch. Chest up. If you got a name tag on, I want to see what your shirt says. Maybe it says holy bananas or nml. We'd love that. Yes. A pic if it is. Yeah, send us a picture. I love it. Nice work, team. I like to think about wrapping opposite knee to opposite shin or calf. Wrap it around. Nice. Final five, Four, three, two, one. There it is. Overhead triceps. Just a good old overhead tricep bend. Extend. It's going to be harder because my heart rates high. See if I can crush it with this 20. It's gonna be heavy. Rach. Yeah, let's do it. Big inhale through the nose. Big open mouth. Exhale. Say, yes, I can. We go in three, two. Let's go. Bend, extend. Someone called me out the other day. They said, lindsay says, say yes, you can. And you say, let's go. You won't say, yes, I can. So I'm saying it, yes, I can. I like it. I can do it. Yes, you can. You know what I'm gonna say too? During these, I always come over to Rachel and I'm like, imagine if I just went like this and punched you in the gut. Instantly, you would tuck your tailbone under you, hollow out your core, bring your ribs to your hips. That's what we want. No rib flare. Ribs to hips. Think about a punch to the gut. Right? Maybe your toddler's throwing a soccer ball at you, and you're like, oh, there it is. 10 seconds. Let's go, team. You got this right here. Last five. Four, Three, two. Give me one more. Because you can. All right. Combo move. You ready? Staggered squat press, Overhead tricep switch. Really complex. Here we go. Hold your weight like this. Right before left foot back. Sacred squat feet. Come parallel. Overhead tricep switch your stance. Same thing. Just like we did with the deadlift. This time, right before left toe pop. Three, two, one. Press, bend, extend. Squat, push. Bend, extend. Squat, push, Bend, extend. Nice work. You got this. Yes, team. Crushing it. Down, up. Bend, extend. Nice work. Down, up. Shoulders, triceps, legs. Yes, team. Come on, stay with it. We're almost there. 10 more seconds. 10 more seconds and you're on 10 to your final three moves. Final five. Four, three, two, and one. Nice work, guys. Awesome job. Quick sip of water, close out Circuit four. We are on to circuit five. You've got curtsy. No, we just did curtsies. Sorry. You've got ski swings and chest, chest. We're going to finish off standing chest. Ready for the finish. Three moves. Three moves. Let's do it. Three minutes of work and you are out of here. I'm gonna go back to my 15s. Holding one weight in each hand. Make sure your hands are not super sweaty for this one. Right? Okay. Narrow stance. Kick your butt. Kick your butt where your feet land. That's real good. That's where you want it. Soft bending the knees like you're ripping a paper towel apart with your feet. Okay. Knees are driving out towards your outer three toes. Hinge drive, hinge drive. Okay, if that doesn't feel comfortable for you, take a wider stance. Take one weight between your legs like a kettlebell swing. We've got ski swings for 40 seconds. In 3, 2. Let's go. Hips back, stand tall. Hips back. Stand tall. My arms aren't doing the work. My legs are. Right hips, glutes, hammies. Nice driving through the heel to just stand straight up. No overextension at the top. It's just like a kettlebell swing, right? Just stand straight up. You got this, team. Come on. Low impact, high intensity. Do you feel that? Heart rate climbing. You got this. Yes. Keep swinging. Last ten. Nine, eight. You got this. Seven. Six, Five, four. Three. Two. Give me one more. Woo. Holy bananas. Set it down. Shake it out standing, chest wise. Okay, Hair is flying all over the place that is getting sweaty. Palms are out. Okay. Right arm to left shoulder. Left arm to right shoulder. Palm is up towards the Ceiling lead with that pinky up. Squeezing through your pecs, your chest. We go in three, two. Right arm, left shoulder. Control it down. Left arm, right shoulder. Soft bend in the elbow. Flying through that chest. Squeeze through the chest, right. Pulling that weight across your midline. Core is turned on. Nice work, team. Come on. It's this in. One more move and you've made it through all 15 exercises in today's workout, crushing every single one. We always love to hear you guys feedback. I know. Morgan Fire. We had, like, five people comment. So many requests for standing. No repeat workouts. You want to see more? Here they are for three, two, and one. All right, here we go. You ready to put it together, Rach? Let's go. Last move, last move. One ski swing, two jabs. It's gonna get spicy. Hinge to the shoulders, jab right. Jab left. Ski swing to the shoulders, jab right, jab left. It's your last 40 seconds. We go in three, two. Let's go. Hinge to the shoulders. Punch. Punch. Doesn't have to be a big punch, just a little push that weight away from the body to engage your chest, your shoulders, your core. Come on. Yes, you can. Right here. Move. 15 of 15. This is it, guys. This is it. Also, I want to say this was. No repeats. Not easy. Not easy, right? Never easy. You got to show up. You got to put in the work every day, guys. You got to show up and put in the work every day. Let's go. 10 seconds. Come on. You are stronger than you think. Finish it. Last Five, four, three, two, and one. Whoo. Holy bananas. We did it. Never easy. Quick sweat towel. Let's stretch and get you out of here. Awesome work, you guys. Hope you're proud of yourself for showing up today. Right foot kicks out. Toes up towards the ceiling. Lot of hammies and glutes today. Hamstring scoop. Reach up tall. Right arm drops. Little tricep stretch. Let's do it again. Release. Hamstring scoop. Up tall. Right arm drops. Hamster tricep stretch. One more time. Big scoop for the hamstrings. Big stretch for the triceps. Nice work, you guys. Switch it out. Left toes up towards the ceiling. Big scoop. Left arm reaches for the middle of the back. Tricep stretch on the left. Let's do it again. Big scoop and reach. Stretch through that. Hammy glutes, hips, low back. So proud of you guys for showing up today. Absolutely crushing this workout. I hope you loved it. We always love hearing from you in the comments. Let us know what you Think drop it low. Shake out those arms. Shake, shake, shake, shake. Take the hands behind the back, interlace the fingers, pull them away from the tailbone and open up that chest. Those last standing chest flies. Those shoulders. Shoulders are away from the ears. Open it up for 3, 2, 1, release. Standing on your left leg, pull your right heel towards your glute. Nice little standing quad stretch option to reach overhead. Nice work, team. Always love a good sweat session with you. We'd love to see you back on the mat for another workout soon. We'll link up if you want to see the infamous 20. The other, the other one. The reason we redid this workout or film disc. One of our most popular, like ever, ever. Yeah, you guys love this. All standing, no repeats. I mean, so many comments asking for more. So here you go. We love to hear from you. We love to hear from you guys. Nice work, Rach. There you go. High fives. You guys at home. Hope you love the workout. We'll see you back on the mat really soon. Awesome job crushing that workout. If you loved it, hit subscribe to my YouTube channel and I've got a standing ab workout queued up for you right here so you can add that on. Otherwise, I'd love for you to join me in a two week at home strength challenge. You can find all the workouts right here in this playlist. Have a great day.