25-Min STANDING Arms & Abs Workout (DUMBBELLS ONLY, No Push-Ups!)

All standing and no push ups. This 25 minute dumbbell arms and abs workout hits the upper body and builds core strength in one quick and effective workout. Get all my free home workouts when you hit subscribe to my channel. Or better yet, hit that join button and become part of my YouTube membership community where we can sweat together and reach your fitness goals side by side. All right, team, we are back. We've had more requests for all standing dumbbell arms and abs and I'm joined by the amazing Caroline. Hello. She'll be offering modifications throughout today' workout. It is going to be all standing. Take it at your pace and follow along with Caroline if you need those core modifications. We're jumping right in. We've got five supersets. Each superset has one arm exercise and one ab focus exercise. And you're going to do each exercise for 40 seconds of work followed by 20 seconds. No, 15 seconds of rest. 40 seconds on 15 seconds of rest and your repeat each circuit times two, making it a super set. And then we're moving on to the next one using just dumbbells. I have anywhere from 15 to 25 pounds on set with me today. We're to jump in, we're going to get warmed up and then we're going to get into it. There is a theme. Let's see if you can catch the theme of today's workout. All right, let's get started with the warm up. So we're going to go feet shoulder width, distance apart. Big inhale, reach up, Exhale, baby. Back bend. Hands are going to come right to the head. Little standing cat cow. So round the spine, shoulders collapse, elbows come together. And then spread the chest apart. Stand tall. Nice. Do it again. Round the spine, elbows collapse. Pull the elbows apart. Spread the chest apart. One more. Here we go. Round and open. Let's warm up those shoulders. Bring them right to your side. You're gonna go palms down, palms up, reach overhead, pull down. Do it again. Palms down, palms up, reach overhead and pull. Just like that. Down, up. Nice. Warming up the shoulders. It's the most mobile joint in the body. We got to get it nice and warm. Nice work. Two more. Down, up, reach, pull. One more. Down, up, reach, pull. Now you're going to bring your arms right in front of you. We're going to warm up your forearms because you're going to be holding ont of weight the entire workout. So go fingertips to the ground. Arms go all the way up. Fingertips to the sky. Hands come down. Do it again. Fingertips down, fingertips up. Two more Just like it. Fingertips down and fingertips up. Last one. Fingertips down and fingertips up. Go ahead. Reach overhead. Hands collapse, elbow to elbow. Just hold here. Make yourself nice and tall, like someone's pulling your arms up overhead. Now reach over to the left. Back to center. Reach up tall. Reach over to the right. One more time. Reach over to the left and over to the right. Nice work. From here, just flap those wings. Go ahead, flap it out. Flap it out, flap it out. We're going to do a couple good mornings to get your core fired up for those bent over rows and bent over position. So hands come behind the head. Push the hips back and stand tall. Nice. Push the hips back and stand tall. Two more just like it. Push those hips back. Stand tall. One more. Push the hips back this time. Hold here. Reach your arms away from you. Reach, reach, reach, reach, reach. Can you sweep your arms back to your tailbone? And reach again. Reach, reach, reach. Stand up tall and just go for some shoulder sweeps to the back for 4, 3, 2. Switch direction. Sweep it forward. Sweep it forward for 4, 3, 2, and 1. Take the hands behind the back. Interlace the fingers. Pull the knuckles away from the tailbone. Big chest expansion. Open everything up. Roll the shoulders down and back. Nice. Hands come to the hip and just give me a neck roll side to side. Want to think about keeping our neck nice and long during this workout? Shoulder blades away from our ears. One more roll and we're ready to go. We're going to jump right in. First circuit is focused on the largest muscle group in your upper body, your back. So you're going to grab some weights and you're going to give me a single, single, double back fly. So you're going to fly on the right, fly on the left, then both arms go together. If you can't do both arms at the same time, you can go ahead and stick with alternating back flies or shoulder blade is going back and down. We're hitting upper back and shoulder here. Nice work. That is your back fly. Soft arc in the arm. Single, single, double. So hinge over. Core is tight. We go in three, two. Let's go. Fly on the right. Lower with control. Fly on the left. Now can you do both arms together? Both arms pull apart. Lower with control. We go right. Nice. We go left and then we go both arms. Both arms lower with control. Do it again. Pull right. Nice work. Pull left. Now both arms. Shoulders stay parallel to the ground. You got it. Shoulder blade is going down and back. Long lever here. So you might have to go a little bit lighter on the weights pull both arms apart. Nice work. 10 seconds. It should feel challenging. You got this. Stay with it. Pull both arms. Final four. Three, two, One more fly on the left and you're out. Awesome job. I'm going up to some heavier weights here if I can. I'm going to go to a balanced position. This is your core move. Little dumbbell in the right hand. Hinge over. I'm going to try and float my right leg. Single arm row in three, two. Let's go. Here we go. So just row. Nice work. Doesn't matter which arm you're doing. You're going to do both arms. Nice work. Caroline is keeping one foot on the ground using a little bit more balance support. I am floating. Just one point of connection to the floor really forces my core to fire up. Uneven weight load. So this is your core move. Still hitting the back. Back is definitely part of our core as well. Nice work. Elbow to hip pocket. Lower with control. Elbow to hip pocket, lower with control. You got this, team. 10 more seconds. Yes. You can find that focal point on the floor. Keep rowing for 4, 3, 2, and recover. Awesome job. Now you're gonna do those two moves one more time. Single, single, double, back fly. Balance row on the other side. All right, here we go. Grab those weights when you're ready. Single, single, double, back fly. And three, two. Let's go. Fly on the right and lower. Fly on the left. Both arms this time together. Let's see if you can catch that theme. If you haven't figured it out yet, single, single, double is gonna be our theme on the strength ex. I love a good theme for a workout, especially these quick and effective ones. Great way to make the most of this workout. I love this single, single, double because it allows me to go heavier, knowing I'm going alternating, alternating, but then it forces. Can I do this? There you go. With both arms. 10 seconds. Those weights don't feel heavy. They should stick with it. You got it. Final 5, 4, 3, 2. And recover. Nice work, guys. Balance row, other side. Or you can set up yourself in that tripod row with Caroline. Set yourself up. Find what works for you. Gonna use that core, and we're gonna go on to shoulders back in three, two. Let's go. Find that balance row. Nice work. So you're thinking elbow to hip pocket, lower with control. Or you can think about nice lengthening here. And then think as you pull back, think about pulling shoulder to socket, elbow to pocket. Right there. Shoulder into socket, elbow to pocket. Right. Little socket pocket. New cue. Pull that shoulder into Socket. Because you want that length, you want that stretch, right? You want that nice length at the bottom. Now pull shoulder into socket. Elbow to pocket right there. 10 seconds, guys. Finish it nice and strong. Almost there. You got it. Last 5, 4, 3, 2, and recover onto shoulders. Onto shoulders. Grab a quick sip of water. We're going single, single, double on the lateral raise. So single, single, then double. Another challenging move. It's going to force you to maybe use lighter weights because you got a nice long lever. Hitting a little bit more of our isolated exercises, isolated muscle groups. Hitting the delt here, hitting the delt, palm facing, soft bend in those elbows. Single, single, double lat raise in three, two. Let's go. Give me this single. This single. Now, can you go both arms at the same time? Up. Nice work. You don't have to lift right out to the side. Think more of a 45 degree angle. That's kinder on your shoulder joint. Nice work. Double it up right there. That double should feel challenging, right? Get that single weight and then this double should feel challenging. Come on. 20 seconds down, 20 to go. Building strong shoulders here. One rep at a time. You got this soft bend in the knees. Lower that weight with control. Don't let it fall down. 10 seconds. Finish strong. We got an awesome chop across that body for your core move coming at you in three, two, and recover. Nice work. Set the weights down. You're going to want to grab one heavier weight. Okay, one heavier weight. You're gonna hold both heads of the dumbbell. We're gonna chop right first. Dumbbell starts at the left hip, right shoulder, chest and down. You're chopping in three, two. Let's go. Big chop lower with control. Big chop lower with control. So that chop is across the midline. Remember, we go one arm exercise, one ab exercise. Shoulders are still turned on here. This time you're taking the weight across your midline. Nice work. Hips stay square to me. Toes stay square to me as you take that weight from left hip to right shoulder. Lower control. Nice work. We'll do the other side next time. 10 seconds here. Keep chopping. Each muscle group gets one dedicated circuit. This is shoulders for three, two. And recover. Nice work. Back to single. Single, double lat raises. Single, single, double lat raises. Second time at it. If the weights didn't feel challenging, make sure you go up in those weights. We're on in three. Grab them. And two. Let's go. Let's go. Single. I like how we started with back because I agree with you and Rachel, shoulders are not my favorite Right, So we're getting it over, but we didn't have to start with it. Yes. There we go. Shoulders as the second move is a great way. Back is your largest muscle group. I love starting with back. That motivates me. Now we're into it. We're gonna knock out shoulders. And after this, guys, we go to biceps. So we're alternating your push pull muscles too. We started on back, which is a pull muscle. Now we're doing shoulders, which is a push muscle. 10 seconds here in these lat raises, then we're going to go to biceps, your second pull muscle. Stick with it. Final five, four, three, two. We got to even it out. Lat raise. Other side. There we go. Nice work. Weights are down. One dumbbell. Holding each head this time, chopping from right hip to left shoulder. Slow, lower down, right hip to left shoulder. You're there in three, two. Let's go. It's always fun to hear from you guys in the comments. So let us know, what is your favorite muscle group? You know that shoulders is not Caroline and I's, but it's done. It's over with, honestly. My favorite comments from you guys though, are hearing you go up in weights. We had Brianna comment on this workout. She said, I started lifting with 10 pound weights and I was using them for a long time, but then you finally convinced me and I challenged myself with 15. And it has been a game changer, Game changer for Brianna. Can you lift heavier? Come on, keep going. That consistency is what compounds, guys. Keep chopping right here. Last 5, 4, 3, 2. And recover. Nice work. Grab a quick sip of water. Shoulders are done and we are on to biceps. Biceps. We're going to stick with the single, single, double, bicep curl curl. Single, single, double bicep curl. We're gonna do a little standing crunch for your core. All right, Grab the weights you want to use for bicep curls. Let's see if I can stick with these twenties. Give it a try. Single, single, double. Weights at your side. We go in three, two. Let's go. Curl on the right. Nice work. Curl on the left. Now can you double them up because you're going single, single, double. I do challenge you to go heavier than you normally would, especially for an exercise like bicep curls, where you might be on the brink of increasing your weights. Right, Those back flies, those lat raises, those are challenging moves. You have a nice long leather lever. The farther the weight is from the body, the harder the move is. But right here, these bicep curls can you try and go up in weights. You got a single. Nice work. A single, then a double. 10 more seconds. These weights feel challenging, as they should. Stick with it right here. Last three, two, double curl and you're out. Nice work. Now you're going to take one dumbbell. Holding each head of this dumbbell, right? Feet are shoulder width, distance apart, a little bit wider. Give me a squat, a curl, a crunch. One squat, one curl, one crunch. In three, two, let's go. Squat, stand, curl, crunch. Nice work. Give me the squat, the curl and crunch. You're going to alternate the crunch side to side. If the crunch is not available to you, you can just give me a march. You can just bring that knee right up in line with shoulder height. Otherwise you can try to make that knee to elbow connection all the way across that midline. You decide what works best for you today. Crunch. Nice work. Squat, curl, crunch. You got it, team. One rep at a time right here. Keep pushing. 10 more seconds. And crunch. Nice work. Stick with it. Last 5, 4, 3, 2 and 1. You're resting. Rest and recover. That's your bicep circuit. We're gonna do it again. Single, single, double bicep curls again. Encouraging you to go heavy here. Right on those bicep curls. You're there in three, two. Let's go. Curl. Single, single. Give me two curls. I know. Maria said she loves the superset format. When she did this workout, her biceps were on fire, which mine are right now. And she was looking forward to more standing superset workouts like this. If you like the standing workouts, let us know. We can link more in the description below. Lots of options for everybody exhaling at the top of that bicep curl. You got it. Finish these curls strong. You got 10 more seconds in the bicep curl, guys. 10 more seconds in the bicep curl. Stick with it. Nice work, team. Final five, four. Give me the double curl and you're out for three, two. And recover one dumbbell holding each head. Squat, curl, chop. Or. I'm sorry. Squat curl, crunch, squat curl, crunch. Here we go. Alternating that crunch at the top. You're on in three, two. Let's go. One squat curl and crunch. There it is. One squat curl and crunch. That dumbbell is going to fall between your legs on the squat. Nice work. Curling that weight right up to your shoulders and crunching across the body or marching whatever's available for you today. Standing core off the floor with a focus on the arms. Nice work. We're three circuits down, guys. This is your third Circuit finish it. All we have left is chest and triceps. Chest and triceps. You got 10 more seconds here. 10 seconds. Bring it home. Nice final. 5, 4, 3, 2. And recover. Awesome job. Weights are down. Water is up. Two circuits left. Standing chest and standing triceps. We're going to a standing chest fly. So palms are going to face out, drawing pinky to opposite shoulder. Pinky to opposite shoulder. And then can you lift both weights for a front raise? Palms are going to constantly stay facing the ceiling. Single, single. Double chest fly. Palms face up, roll your shoulders down and back right arm to left shoulder in three, two. Let's go. Give me this single. This single. Now, can you lift both arms straight up for a front raise? Squeezing the pecs or your chest muscles together. Really think about squeezing the chest. Standing chest. Nice work. Getting a little bit more shoulders in here too, just for Caroline. Nice work, team. A very challenging exercise here. You might have to squint those eyes to get those weights up again. Lowering with control is our main focus here. Not letting that weight just fall back to your thigh, but really lowering that weight with control. Nice work. Stick with it. We're gonna add some lateral movement for our core in 3, 2, and 1. Nice work. Take one dumbbell. Hold each head of it. We're gonna move a little bit side to side. So you're gonna step out to your right. Push that dumbbell away from you, and then you're gonna pivot. Step out left and push it away. Toes follow hips. We go in three, two. Let's go. Rotate, pivot, push. Nice work. Rotate, pivot, push. Nice work. So this is what we call distal core. Creating distance from the weight in your body. Pushing that weight away from you forces your core to engage. Adding a little bit of a pivot press to get us training in all planes, because life is three dimensional, so I believe we should train that way too. Functional standing core off the floor. Nice work, guys. Keep pushing. You got it. Shoulders are feeling this one too, aren't they? Yes. 10 seconds. Chest and shoulders right here for 5, 4, 3, 2. And recover. Awesome job, team. Awesome job. Set it down. Shake out those arms. Flap those wings one more time. Standing chest. Single, single, double to the front. It's a challenging move. You got this. You're on in three, two. Let's go. Here we go. Single. Nice work. Single now, can you give me both up here? Both up, both up. You got it. Nice work again. We always love hearing from you in the comments. Let me know if you like the theme of today's. Workout. Single, single, double, single, single, double. It's always fun to have a little theme. Keep you motivated, keep you coming back for more. That's our goal. Just keep showing up. You're gonna get stronger each time you press play, guys. You're gonna get stronger, building strong arms and abs together. 10 seconds in this move. Let's go. You got it. Keep lifting. Last four, Three, two. And recover one weight. Holding each head. Pivot, press out shoulders and chest. It's about to get spicy, guys. Finish off circuit four so we can go to circuit five. Your big finisher. Push right. In three, two. Pivot, push. Nice work. Pivot, push. Nice work. So hips are. Hips are going to follow your toes, right? Everything turns and points to the left. Right here. Everything turns and points to the right. Right there. Nice work. Pivot, push. You got it. Pivot, push. Nice work, team. Bring it home. Come on. Finishing off circuit four, right here. Pivot, push. Woo. One muscle group left. It's your tricep. It's your tricep. Stick with me. 10 seconds here. 10 seconds. You got it. Boom. Finish strong. Last five. Four, three. One more to the right. Two and one. You're out. Woo. Arms on fire. Grab some water, guys. Grab some water. We're on your final superset. It is triceps. We're gonna go for an overhead tricep to stick with the single, single, double fashion. You're gonna give me one dumbbell Single, single, then you go down on a two count up on a two count. Single, single. Down two, up two. All right, that is your move. If overhead triceps are not available to you, go ahead and give me bent over kickback. Single, single, double. If you're with me, one weight, take it overhead. We go in three, two. Let's go. Go. Single, down, up, Single. Down, up. Now go down, slow. Down two, up two. Give me a single. Nice. A single. Now go down two, down two, up two. Sometimes slower is harder playing with that time under tension. Take it down two, up. Keep those elbows tight. Inhale, down. Exhale, push. Inhale down. Exhale, push. Go. Down two, up two. You got it. Finish strong. You're in the final five. Four down, two, up. And you're out. Nice work. I'm gonna go back to holding each head of the dumbbell. I'm gonna take it to a halo, so I'm gonna work on my shoulder mobility going all the way up and around, hip, around. Caroline's going to give you your modification with a march. We go in three, two. Let's go. So all the way up and around. Over to the right hip. Right hip to left shoulder. Left hip to right shoulder. Working on shoulder mobility and anti rotation core. Toes face me. Hip bones face me right here. Core is strong and stable. As that dumbbell goes around my head, I feel like I just gave myself a little like a. Put my hair down. I hit my hair. My hair probably is sticking up now. There we go. Here we go. All the way up and around. Nice work. Shoulder mobility and core strength right here. Finish strong. Big halos. 10 more seconds. 10 more seconds. Keep going, team. You're in the final five, four, three, two. And recover. Awesome job. Weights down. Pat my hair back down. Here we go. One more time through. This is it. Single, single, double on the triceps and halos. Single, single, double on the triceps and halos. Let's go. Finish strong, team. You're on in three, two. Let's go, let's go. Give me a single. A single. Now go. Down, slow down two up two. Nice work. Single. Think hide the dumbbell. Show it, hide it, show it. Now go slow 2 up 2. Triceps are starting to feel it. You got this. Single. Come on. Go. Slow down two up two. Back to single. Single. Feel the fire. Single. 10 seconds. It should feel hard. Yes, it should. Two singles. You got it. Down, up, down. Finish. Go. Slow down. Two up and you're out. Holy bananas. My triceps are on fire. One more time for the dumbbell halo. Caroline's got you with the goblet march. Finishing off core. Nice and strong. Let's finish this workout nice and strong. Here we go. 40 seconds in three, two. Let's go. Give me the big halo. Nice work. The big halo. You got it, team. Come on. One rep at a time. Stick with it. Finishing so stinking strong right here. Stick with it. Stick with it. Nice work. Taking that weight all the way from hip around the body. Nice, tight core. You're almost there, guys. We are almost stretching. Come on. Finish strong. Whoo. You got it. What would it look like, team? What would it look like If I said 10 more seconds? 10 more seconds. You can do anything for the final five. Come on. 4, 3, 2. And recover. Weights are down. Weights are down. Nice work, Caroline. Awesome job. Go ahead, flap your wings. Shoulders are on fire. They are feeling that. Go ahead, just flap it out. We're going to do a couple stretches here for your upper body. Let's go ahead and start with the tricep stretch. So big. Inhale, reach up. Right hand is going to reach for the middle of the back. Bending at that elbow joint. Give that a nice stretch. Triceps are on fire. Option to stay here. Option to add a little side bend. Open up the lats and obliques as well. Bring it back to center. Reach up overhead. Left hand reaches for the middle of the back. Nice work. Option to stay here. Option to add a little side bend. Nice work. Bring it back. Awesome job. Take that right arm across the body. Drop the shoulder and just gaze over your right shoulder. You can roll out that wrist. The forearms are spicy. They were holding the weights for a long time. So proud of you guys for showing up today. Switch arms. Left arm across the body. Drop the shoulder. Gaze over the left shoulder. Roll out that wrist. Nice work. I hope you feel stronger as a result of putting in some reps today. Take those hands. Interlace the fingers behind your back. Pull the knuckles away from the tailbone. Chest expansion. Think about pulling the shoulder blades down and back, opening up that chest. You work so hard. If it feels good for you, go ahead and give me a forward fold. Let those knuckles fall towards the ground. Open up the shoulders. Open up the biceps. Nice work. Hands come to the ground. Option to grab opposite elbows or biceps. Release any tension that might be hanging out in your low back. Bend the knees. Roll up one vertebrae at a time. When you get to the top, give me two big shoulder rolls. Up, back and down. Up, back and down. Awesome job. Way to go, Caroline. High fives to you guys at home. Thanks for sweating with us today. We'd love to see you back on the mat for another workout soon. Awesome job. Crushing arms and abs. If you loved it, hit subscribe to my channel. I've queued up another workout you might like. Here, here. Otherwise, I'd love for you to join me in a two week strength challenge. You can find it in this playlist right here. Have a great day.