25-Minute Arms + Abs Workout With Weights (SUPERSETS)

Hi, I'm Lindsey Baumgren of Nurse Move Love and this is your 20 minute arms and abs workout. I have one power ab right here and I have the awesome Rachel with me. We are flip flopping rolls today, you guys. It is a monumental day. Rachel is going to be showing you the advanced option for the abs. I'm going to be showing you the modified option for the abs. Most of the arm exercises are all the same. OK, so here's what your quick and dirty 20 minute workout looks like. I love this format. We call it the dirty 30. You have five circuits. We go back, shoulders, chest, biceps, triceps. So each muscle group gets a circuit. You have two exercises within that circuit. One arm exercise, one AB exercise. 30 seconds arms right into 30 seconds ABS. It is one minute of consecutive work. Then you get a 30 second break and you repeat it before we move on. It is quick and dirty arms and abs strength training and you're just going to knock it out. If you're going to do a 20 minute arm workout, this is is the one to do. Yes, Rachel, yes. Yes. Let's get ourselves started with a warm up. We're actually going to drop right down to a quadruped position. So you're on all fours. Shoulders are stacked over wrists, hips are over knees, toes are tucked under and you are going to go into a cat position. So you're going to arch your spine and really think about pulling your shoulder blades apart. Hold this position where your shoulder blades are pulled apart. And now take your right arm and reach it under your left arm. Oh, that feels so good, doesn't it Rachel? You're just pulling the shoulder blades apart and getting a nice lateral stretch opening up the shoulders. This feels really good. A lot of times you'll hear me talk about keeping that shoulder pulled down and back with back rows or things of that nature. Feels good to do the counter stretch right here. Nice. Bring it back to center. Go ahead, drop the belly roll at that spine. We talk a lot about keeping a nice neutral spine throughout these exercises. Hips tucked under rib cage so it's nice to find that spine in space. Again arch the spine, spine and this time take that left hand and slide it under the right. Again just pulling those shoulder blades apart, reaching as far as you can. Range of motion is going to look different. This is a stretch we're going to come back to at the end of this workout when you're nice and warm and you'll see how much more range of motion you're going to have. Nice hold for Three, two, one. Come right here. Come back to that quadruped position. Tuck those toes under, hover your knees off the mat, warm up those abs. Hold this bear crawl position. Option. Add a row. So row right, row, row left. It's a body weight row. Just pulling that elbow to meet that rib cage. Row for eight. Seven. You got it. Six. Keep those knees close to the mat. Final three, two and one. Drop the knees, keep the hips high. Walk the hands away. Puppy dog stretch. So you're stretching through the lats. I love doing this stretch before I do any overhead movements. We got some overhead presses today, I think, and we also have some overhead triceps. Before you take those dumbbells overhead, take those thumbs, point them up towards the ceiling. Just think about creat length from fingertip to tailbone and dropping your armpits towards the floor. Drop those armpits towards the floor. Open up those lats. Nice. Walk it back in. Plant those hands, step back. Find a high plank position. Now holding high plank right here. Give me two push ups. Knees or toes, you're gonna go down, up, down, up. Find that high plank. Hold it here. For the sake of just my favorite stretch, step your right foot outside your left foot or right hand reach and just take some shoulder sweep. Swarm up the shoulder joint right there. Big sweeps to the back for four, three, two and one. Plant it down. You're gonna give me two more push ups. Down, up, down, up. Left foot outside, left hand. Easy twist. Shoulder sweeps right here. Just warming up the shoulder joint. Nice. Sweep it out for 4, 3, 2 and 1. Walk your right foot up to meet your left. Stand up nice and tall. Big reach overhead, baby back bend. Pull those elbows down toward those hips. Take those thumbs, point them up, take them slightly behind you. And just right here, circle back. Warm up the shoulders. Nice long neck right here. 4, 3, 2. And we're gonna jack for the finish. Option jump, option tap. You decide. Come here. Right here. Nice work. Tap it. Tap it or jack it. Finish that warm up. It's a quick, short warm. Take the arms up and around. Up and around. Give me eight, seven, six. You got it. Five, four, three, two, one. If you need more of a warm up, go ahead, hit pause and continue to warm up. We're jumping into your quick and dirty 30, what we're calling dirty 3020 minute arms and abs workout. Okay, circuit number one is all about the back. I'm gonna grab one heavy dumbbell to start. Dumbbell's gonna go in my right hand. You're gonna come into a Balanced row. So standing on my left leg, Right leg is going to kick behind me. Right leg can be bent at 90 degree. You and you're going to row. If that balance doesn't feel good for you, you're going to drop that back foot to the ground and give me a split stance single arm row. You can always take it down right here to the forearm on the knee if you need more support for the low back. Okay, you get to decide. Rachel's going to show you balance. I'll show you your staggered options. You're going to do that for 30 seconds, and then you're going to go right into a plank. Push, pull. So I'm going to take my dumbbell, drop it on a towel, come down to a forearm plank, and go right here. Push, pull, push, pull. Holy abs and back. You're gonna hit the lats right there. Okay, 30 seconds. Right into 30 seconds. Yes, Rachel. I'm gonna move these so we both have plenty of room, right? So we can drop right into that. Rachel's got the single arm bounce row. I'm going to show you a staggered stance, and then I'll drop it down into a supported so you can see that as well. Ready? 30 seconds. Let's knock it out. Dirty. 20 minutes, quick and dirty. Arms and abs. We go in three, two. Let's go. Single arm row. So she's got a balance position. Can I work that core a little bit more? Unilateral training. Anytime you're focusing on one side of the body, that core's got to turn on, right? I'm going right here. From a staggered dance, I could always drop a little bit lower, even, and give a little bit of support right here. Getting that full reach down at the bottom. Pulling up to just where the elbow meets the rib cage. Not opening the shoulder, Keeping the shoulders square, square to the mat. Exhale, pull, and hold lower with control. Pull. You got five, four, right into that plank. And two and one. Drop that dumbbell on that towel. Drop to your forearm right here. Left arm. Push, pull. You're in it. Let's go. Push, pull, push, pull. I'm gonna drop to my knees. Rachel's got it from her toes. Nice work. Push, pull. Come on. Push that dumbbell away from your body, using your lats, that big muscle in your back, to pull it back. Lateral flexion, core turned on. Keep those hips square to the mat. You got it. Come on. 5, 4, 3, 2, and 1. Nice work, guys. We're gonna do that same thing. 30 second rest. Same thing. Other arm, single Arm row, balance if you want it on the left. And then we're gonna drop down and push, pull from this side. Make sure I give you plenty of room. Rach, I'm gonna move my weights. Single arm row. Take it from the balance position if you can. Otherwise you have the option to take a staggered stance like me, or even drop down to the forearm if you want more support. Okay. Biggest mistakes we see on rows is this opening, this overextending. You're gonna hit the shoulder. You want the back, Hinge it over. We go in three, two. Let's row. Let's row. Row. Nice. That's why I like that balance. It avoids that opening, that over opening because you're like, whoa. I got to keep both hips square to the ground, right? Got to keep that core turned on. Nice. Again. You can always drop it down here. You can always find yourself something to put your hand on and come to a tripod position if that better supports your back. I like the tripod position. As my belly grows throughout pregnancy, you decide what works for you. You're here for 10 seconds, guys. And then we drop down. Single arm plank. Push, pull. Hit those lats and core. You're there in four, three, two, and one. Drop that weight. Right on. I just killed the box elder bug. Oh, my goodness. Push, pull. I just dropped that 20 pound dumbbell right on the box elder rug and I'm dropping to my knees. I'll show you the modified version. Rachel's got it from her toes. Push, pull. You do what works what best for you. Come on, push that weight away. Pull it back, push it away. Pull it back. Nice. You got it. Come on. Stay with the guys. 10 seconds here, and then you get that 30 second break. You're working for it. It comes in 5, 4, 3, 2, and 1. Nice work. Let's see. Oh, yeah. Got it. Okay, moving on. That's back. Now we go shoulders, guys, shoulders. We're gonna stay in this kneeling position. I'm gonna drop down to a 15 pound dumbbell. Get a fun, challenging move for you. Kneeling position. Toes are going to stay tucked under, right? Hips are going to stay tucked under my ribs. I'm going to hold the dumbbell vertically like this. Push it out away. And I'm going to make a figure eight. Hello, shoulders. There they are. Shoulders and core. We go right there into a half kneeling chop. Transition is quick. You're on in three. Roll those shoulders down two and one. Shoot that dumbbell. Draw figure eight. So the dumbbell is staying in this vertical position, right? It's a slow, controlled movement. Sometimes slower is harder. And let me tell you this. 30 seconds. I'm just going to close my eyes and I'm just going to breathe. Lindsay, how did you come up with this? Right? It is just fun new ways to make you guys stronger. That's what it is, right? Fun new ways to make you strong. Half kneeling chop in 5, 4, 3, 2 and 1. That's that squinty eyed face right here. Right leg comes up. Dumbbell. Left hip, right shoulder. Left hip, right shoulder. Nice. Left toes are tucked under that right leg. I want straight out in line with that right hip. Exhale up, inhale down. Core shoulders. That second set. Oh, it's gonna be spicy. Come on. That 30 second break, that's what you're working for. 10 seconds. Keep chopping. Yes, you can. Pour shoulders. 5, 4, 3, 2, 1. Set it down. Shake it out. I don't know if I can do this. 15 pound, second set. I wish I had. I was like, I don't need a 10 pound dumbbell. Set it off to the side. Now I'm like, bring it in, bring it in. I'm gonna do it. 30 seconds. We got 30 seconds to rest. You're gonna do that same move. The bigger you make your figure eight, the harder it is. Let me tell you, slower is harder, right? It's slow and controlled. Dumbbell stays up. You got 10 seconds. Roll those little shoulders out. Pick up that dumbbell. You're on in five. Here we go. Hold it vertically. Stack those hands. Three, two, shoot it out. Let's go. Make that figure eight. Figure eight again. Just close those eyes. Relax that face. Find your zone. Find your zone. I know it's hard. You are strong. You are tough. You are. Yes, you are. Come on, we're going to get through this. We're going to get through this. Woo. That's good. When Lindsay starts singing. Come on. 10 seconds. I'm not quitting. I'm not. I'm not for five, four, three, two and one. I'm shaking but not quitting. Here we go. Left leg up. Right hip, left shoulder. Right hip, left shoulder. Woo. Sometimes you just got to make yourself proud. You're like, I did it. Yes, I did. I didn't drop weights. I proved to myself how strong I am today. Yes, you are. That's what you are. Strong. Come on. If you're going to do 20 minutes of arms and abs, you're going to make it count. Right here. 10 seconds and that 30 second break. You get it. Earn it right now. 5, 4, 3, 2, 1. Whoo. Set it down. Shoulders are out of here onto chest. You guys, we're lying on our back side for chest. We're doing chest flies, and then we're going to do a kick out with a chest press. Okay, Chest flies. Kick out with a chest press. Okay. Lying on your back side. 30 seconds, chest fly. Legs are bent at 90 degrees right here. I'm making an arc with my arms opening up, coming in, drawing them together. And then I'm going to flip my palm. So palm arms are out. Bring those legs up. You're gonna drop and push. Drop and push. Rachel's got double leg. I got single chest fly in. 3, 2. Let's go. Palms face in. Legs are bent at 90 degrees on the mat. Right here. Open in an arc. Soft bend in those elbows. Exhale, pull together. Open in an arc. Soft bend, pull together. These feel harder after shoulders, right? Totally. This right here. Chest. Focus movement. But the shoulders are definitely involved. Definitely feeling it. Come on. 30 seconds right here. This is your strength move. We're switching it up. Flip the palms out. You go chest press. Single or double leg kick out in three, two, and one. Flip those palms, drop and kick it out. Inhale, exhale. I got the single leg. Rachel's got a double leg. You choose what works for you. Nice. As you kick that leg out, think about decreasing the air between your ribs, your hips. Exhale, Pull those cores nice and tight. You can also think about a blueberry sitting right on your belly button. Squish it right there. Squishing. You got it, guys. 10 seconds. Inhale down. Exhale out. Inhale down. Exhale, push. You got chest and ABS for 3, 2, and 1. Nice work. Dumbbells down. I'm just going to stay right here. Otherwise, I got to do, like, this side pregnant belly roll to get up. You're gonna stay right here. You're gonna enjoy. 30 seconds. Yeah. Take your arms overhead. Big reach. This feels good, right? Take your arms out to the side. Nice. Just create length. How far can you spread those fingertips apart? Now reach down, reach down. Reach towards your heels. Just reach, reach. You stretched out, ready to do it again. We go chest fly, chest fly. Pick up those dumbbells. 30 seconds, chest fly right into chest press with the kick. Out. We go in 3, 2. Palms are facing in. Let's go. Soft bend in those elbows. Inhale down, exhale, pull together. Inhale down. Exhale, pull together again. You decide how hard these 30 second intervals are. How heavy are your weights? How fast are you moving? You get to decide it's your workout, guys. It's your 20 minutes. What are you gonna do with it today? Come on. I know you showed up. I know you guys are tough. I know you like a good challenge. Right here. These superset workouts are hard. 10 seconds here, and then we flip those palms. We go chest press with a single or double leg kick out. That's up to you. You're there in three, two, one. Flip those palms. Knees are up. Right here. Down and up. Down and up. So I'm kicking the leg out as I shoot the arms up. Inhale together. Exhale, push. Inhale together. Exhale, push. Nice work. Dumbbells are right in line with my nipples. You got the single or double leg option. Really thinking about keeping that core tight. Nice. Come on, Finish it, guys. 10 seconds. Shoulders and chest are on fire. I know you got it. Finish strong. We're on to biceps in 5, 4, 3, 2, and 1. Nice work. Now you're gonna come up off the ground. There we go. Give me the pregnancy. Roll over. 30 seconds to recover, and then we go biceps. Okay? Biceps and triceps. That's all you got left. Two circuits. Biceps, you're gonna come up to a standing position. You're gonna give me three curls. Starting, palms out. Three standing curls, three pulses. So I curl for 1, 2, 3. Hold halfway pulse. Pulse for 3, 2, 1. Again. It's just like. Close your eyes and get through it. And then you're gonna go halo abs. It's one dumbbell hip around, hip curling, palms out. In three, two. Let's curl. Curl for three, Three, three. Full range. Two. Last one. Hold halfway, hold halfway pulse. Pulse for three, two, one. Three, Full range, all the way down, all the way up for one, for two. Let's go for three. Hold halfway. Pulse for three, three, two, one. It's only 30 seconds. Yes, you can keep moving. Three curls. Let's go two and three. Pulse for three. And you're done. Pulse. Three, two, one. Drop to one. Dumbbell Halo Core. Start at the right hip. Right hip around the head. Left hip around the head. Right hip around the head. You got it. Standing core right here. Weighted abs. One of my favorite ways to work the core. Add a dumbbell non traditional core right here. Come on. You got it. To the hip around. To the hip around. Increasing shoulder mobility. Whoo. Keeping that core to keep you nice and stable. This is your trunk. You got five seconds here. Finish it. 5, 4, 3, 2, and 1. Set it down. Grab some water. 30 seconds to recover. Repeat it. Nice work, Rachel. Bingo, Lindsay. Guys. We are cruising through this 20 minute workout. Biceps, three curls, three pulses. This time, switch to a hammer curl so palms are going to face in three curls. Hold at that hammer halfway. Three pulses, one dumbbell. Halo. Halo, core. Ready to knock it out, guys? Let's finish off biceps so we can move on to triceps. Palms are facing in. Soft bend in the knees. Hammer curl in 3, 2. Let's go. Curl for 3, 2, 1. Hold halfway. Pulse, pulse for 3, 2, 1. Hammer curl all the way down, all the way up. That's one, two. Last one. Hold halfway, hold halfway. Pulse it here for 1, 2, 3. Back to full range. All the way down, all the way up. So you're getting that full range of motion and then you're getting that time under tension. Hold halfway. Pulse for three, two, three. Full range curls and you're out. Give me three. You got it. Give me two. Give me one more and you're done. Nice work. Right into halo abs. Drop that weight. Left hip over the head. Right hip over the head. Nice stable base with your feet. I like to think about spreading that floor apart underneath me. Instantly activates the quads, the glutes. Gives you that nice stable base as you move that weight from side to side, from hip to hip. Come on, you got it. You got it. Yes. Let's go. Finish off the bicep circuit right here. Biceps and core, come on. You're working for that 30 second break. And it comes in 5, 4, 3, 2, and 1. Dumbbells down. Grab some water. 30 seconds to recover triceps, guys. Final circuit. Triceps. Twice through it. You have an overhead dumbbell. Tricep. You can use one weight, you can use two weights. Right here, you're just going right overhead. Bend, extend, bend, extend. You're going to take that dumbbell straight to the ground. If you have a nice hexagon dumbbell where you can do this, you're gonna give me one push up, one shoulder tap. Okay? We'll do one hand one time, the next hand the next time. Overhead triceps in three, two. Let's go. So think about tucking that hip, your pelvis under your rib cage right there. Soft bend in the knees. Still spreading that floor part underneath you. Inhale down, exhale up. Hide that weight. Show it, hide it and show it. You got it. Triceps, back of the arm. So we're isolating here. Whoo. 10 seconds. Shoulders are still turned on. You're gonna take that dumbbell down to the ground. Put your right hand on the dumbbell. One, push up one, shoulder tap in three, two, and one. Put that dumbbell on the ground. Plant your right hand on top of it. I'm gonna give you kneeling push up. Give me a push up a shoulder tap. A push up a shoulder tap. Nice. Rachel's doing push ups from the knees. I see. Popping to the toes for the shoulder tap. You do what works for you. I'm showing you the modified version here. You can stay on the knees option. You could always take this up to an incline, right? Put your hands on a chair bench. Come on. You got it. Stay with it. Shoulders, chest, triceps and core. You didn't think you were going to get out of here without push ups. Come on. 3, 2, and 1. Nice work. 30 seconds, rest and repeat. I know what you're thinking. We got through chest flies and chest presses and you were like, yes, an arm workout without push ups. And then I come in, circuit number five and give you guys the push ups and you're like, what is this? Right? All right, you guys, last time through it, overhead triceps right into that push up shoulder tap is the last time we're going to do it, right? Woo. Let's finish strong right here. Close up this 20 minute workout and you're stretching. Get that dumbbell overhead. We go in three, two. Let's go. Overhead triceps bend. Extend soft bend in the knees. Spread that floor apart underneath you. Come on, finish strong right here. You got it. Toughest move for me was figure eight. What was it for you, Rachel? Oh, my gosh. Figure eight for sure, right? But then once we did that, everything felt harder, you know, like push ups felt harder, right? Once you get through, I swear, shoulders, they're involved in everything. Ten seconds here, guys. Down to the ground for a push up shoulder tap. Dumbbell hand on the left in 5, 4, 3, 2. Give me one more because you can put that dumbbell on the ground. Here we go. Put your left hand on it. Give me the push up the shoulder tap. Stabilize through that core. Push up shoulder tap. Push up shoulder tap. Your pace, your tempo. Come on, you got this. Finish off arms. I know it's hard. Triceps are on fire. Shoulders are on fire, right? This is a tough 20 minute arm workout. Finish it. 10 seconds here, team. 10 seconds here. Yes, you can just keep moving. Final five, four, three, two and one. Holy bananas. 20 minutes. But I feel like I totally fatigued everybody else's, right? That's what we're here for. You did it. Let's do a quick cool down. Find that quadruped position that you first started with. Fun facts for you, okay? If you're in plank and you're holding a plank and your hips are sagging, think about spreading your shoulder blades apart like we did in that cat camel, okay? So think about spreading your shoulder blades apart. Let's spread them apart, right? Tuck the tailbone up towards the ceiling. And now take that right hand and reach it under the left. Oh, it feels so good, right? Why do I love this so much? I don't know. It's like that. I don't know. I just can't stretch this any other way. It feels so good. It feels so good. Bring it back to center. Switch it out other side. Keep those shoulder blades pulled apart. Take that left hand, reach it under the right. This feels so good. So good. I love this stretch. A new favorite feel. Like we add that every time I'm at the end of a workout. I'm like, new favorite stretch. It's right here. This one. Nice. Bring it back to center. Let's do that puppy dog stretch again. So you're going to want those hands away from you right here. Reach, reach, reach. Creating length from fingertip to tailbone. Nice. Hips are staying high. Really stretching through those lats, opening up the triceps. Awesome job, you guys. Nice. Bring it back up to a kneeling position. Let's find a kneeling chest expansion. So I'm going to interlace those fingers behind my back and just spread the chest apart. Pull the knuckles away from the tailbone. Just open it all up. Gaze goes slightly upward. Just think about spreading your chest muscles apart right here. Awesome job. Big inhale, big exhale. Nice. We're gonna do one final stretch here. I'm gonna take this right leg up. Half kneeling position. I'm gonna kick it out. It's the windmill stretch we do for lower body workouts. So you're gonna get a nice inner thigh stretch. And then can you take your hands and do a half wrap? So you're wrapping around, trying to get those arms to connect Back here. I'm opening up chest and shoulders. Yeah, there we go. We're taking a half wrap from this position to open up our shoulders. Shoulders. Oh, I get a nice little neck crack in there. That feels good. That feels good. Hold it here for 3, 2, 1. Same thing. Other side, kneeling position. Bring that knee up. Take it out to that 45 degree angle. Tick tock down. You can stay here or you can reach for round, reach around for that half wrap. So I'm interlacing my hands behind me, opening up my chest, my shoulders just getting a nice little. Oh, you get a couple neck cracks out of that, too. That's a nice stretch. We like it. We like it. Awesome. Hold it here for three, two, one. Bring it back up. You guys knocked out 20 minute arms and abs. Way to go, Rachel. Way to go, Lindsay. Crush it, you guys. So proud of you. If you enjoyed this 20 minute workout, drop a subscribe to our YouTube channel. And you guys, we have a 20 minute superset leg version of this where you go strength and plyometric. It's spicy. Also quick and dirty. Check it out and you can find all of our workouts. Full body, arms, abs, you name it, legs, whatever you want. It's all@nourishmovelove.com we hope to see you soon.