25-Minute BACK + ARMS Workout with Dumbbells (Build BACK Strength At Home)

Hi, I'm Lindsay Baumgren of Nourish Move Love and this is your 25 minute arms and back workout. We're hitting just the upper body today and I have the awesome Rachel with me. Today we're flip flopping rolls. Rachel's going to show you advanced options. I'm going to show you modifications and how you can make this workout pregnancy friendly if you're there. Otherwise you can follow along with me to modify. Go with Rachel for advanced. All you're going to need is some dumbbells. We have anywhere from 10, 10 to 20 pounds. Pick your poison. Maybe a couple to toggle between. I've also added a bench and I have a stability ball so I can show you some pregnancy friendly modifications. Your workout looks like this. You've got four circuits. Each circuit has two exercises. A back exercise in every single circuit because your back is the largest muscle in your upper body and it's gonna work today. And then we're gonna superset that with a back and chest exercise of back and shoulder, back and tricep, back and bicep. And you'll get the theme as we go through it. You're going to do each exercise for 40 seconds of work followed by 20 seconds of rest repeated times two sets. It's a quick and dirty 25 minute upper body workout. Are you ready, Rachel? I'm ready. Let's go. She is ready. Let's get ourselves started with a nice body weight warm up. So go ahead. Feet are stacked underneath my hips. Big inhale. Reach up nice and tall. Take your arms, drop them straight out in front of you. Pull the shoulders up towards the ear. Take them down and back. From here we're going to take that right arm and you're going to pull back and open gaze. Follow those fingertips. Come back together. Straight out. Pull back and open. Nice. One more. Pull back and open. Same thing. Other side. Left arm. Pull back and open. Nice. Right here. Pull back and open. You got one more just like it. Pull back and open. Nice. From here you're going to hinge forward into a bent over position. Arms go straight out. Thumbs are up. Arms go to 45 degrees. Thumbs are up. Arms go straight up to the side, making a T. So we go straight up. We go 45. We go straight up to the side. Squeezing those shoulder blades together, warming up that upper back, mid back, low back. Hamstrings are turned on too. Take it straight out. Nice. Take it 45. There you go. Take it to the side. Two more, two more. Straight up. Nice work. 45. Awesome job. To the side. One more. One more. Straight up. Nice work. 45. There it is. To the side. Nice work. From here, big inhale. Reach up. 40 forward fold fingertips find the toes if you can. Drop the hips. Elbows fall right inside those hips. Take a couple squat wobbles here. Side to side. That should feel really good. Nice work. From here, you're gonna step back into a quadruped position. On all four. We're gonna go classic bird dog style. So you're gonna take the left hand and the right knee. You're gonna reach out. Tap them. Reach and tap. Warming up those back extensors. Nice. Glutes and hamstrings. Shoulders and back. Right there. Tap it and reach it. Right here. Nice. Go. Four. Awesome job. Give me three. Nice work. Nice work. Go. Two. Last one. Last one. There it is. Nice. Bring it down here. You're gonna walk out. Puppy dog stretch. Nice. You're just gonna reach those fingertips away from you. One of my favorite back stretches to open up the lats. Hips stay high. Fingertips walk away. Stretching through that low back. Nice. Creating length from fingertip to tailbone. Bring it back in. Bird dog. Other side. Right hand extends left leg. Here we go. You're gonna reach and tap. Reach and tap. Getting that full extension. Nice. Shoot it out. Hips stay square to the ground. Right there. You got it. Nice work. Four more. Four more. Go four. Nice work. Go. Three. Awesome job. Two. And last one. Right there. Nice work. Right here. Take a cat. Cow. Drop the belly. Lift the chin. Roll that spine up towards the ceiling. Tuck the toes under. Push up and back. Find down dog. You're gonna go down dog. Take the right hand to the left. Caption Ankle shift forward. High plank. High plank. Down dog. Right calf ankle. Nice. Opposite hand reaches for that opposite calf shin ankle area. High plank. Take it right there. Nice work. Reaching opposite hand. Nice. Two more. One more each way. You got it. Nice work. One more. Other side. Bring it into a high plank. Drop the chest towards the ground. Scapular retraction. Pull the shoulder blades apart. Drop the chest. Pull the shoulder blades apart. Two more. Drop the chest. Pull the shoulder blades apart. Last one. Drop the chest. Pull them apart. Give me one push up. Down. Up. Up. And back. Down dog. Pedal it out. Walk those hands back to feet. Take a nice rag. They'll pose. Let it all hang heavy. Bend those knees. Roll up one vertebrae at a time. Two big shoulder rolls at the top. Are you ready, Rachel? Let's go. Let's get into this workout. We are going 25 minute arms and Back. Your first circuit is chest and back pairing the two largest muscle groups in the upper body together. So first exercise is always going to be a back exercise. I'm going to start with my 20 pound. Rachel is going to show you some sumo squat dead start row. So she's going to hold a nice wide squat position position and roll from there. I'm going to show you a better supported single arm row right here. Single arm row bent over option. I can take it over to a tripod position where I place one hand on the bench and row from here so I have more support for my low back. Okay, I'll start here. Actually, I'm just going to start right here. I like the low back support option. Dumbbell in your right hand if you're with me. If you're with Rachel, Wide sumo squat hold dead start rows. 40 seconds of work, 30 seconds or 20 seconds of rest. We go in three, two. Let's go. So you' going pulling that elbow just up to meet the rib cage. If you're with Rachel, you're holding a nice low squat position. If you're with me, you have a nice tripod supported row. Dumbbell falls inside that right thigh. Nice each time. Nice. Think about pulling from the elbow, not pulling from the wrist. You got it. Holding low in those legs. Rachel's gonna feel legs and back both firing up. Pulling that shoulder blade down and back. You got it. One row at a time. Pulling from the elbow, stopping right when the elbow meets the the rib cage. Nice work, team. Stay with it right here. 10 seconds. Awesome job. Finish strong. Make sure you got a heavy dumbbell. That back is a big muscle group. Let's go for 5, 4, 3, 2 and 1. Awesome job. From here we're gonna go into two push ups, two single arm rows. Dumbbell's gonna stay in the right hand if you're with me. If you're with Rachel, you're gonna go dumbbell in the right hand. You're gonna give me two push ups. I'm gonna take them right here. One, two, option hold plank two, single arm rows. I'm actually gonna put my dumbbell down here and grab it. We go in three, two. Let's go. Two push ups. Down, up, down, up. I'm gonna reach for that dumbbell. Two single arm rows right there. Nice. I'm gonna set it down. Two push ups. Down, up, down up. Two single arm rows. I'm just adding that incline. Take some pressure off that core. Nice work. Awesome job. Rachel. Options outweighs to drop. Drop to the knees. For the push ups, you can stay on the knees for the single arm rows or you can pop to the toes for the rows. You decide your workout. Either way, we all got 10 seconds here. Chest and back. Two big upper body muscle groups. Put them together. You got it. Final four. Three, two and one. Nice work. Rest and recover. Same thing, same two moves. Gonna do them again. 40 seconds of work. 20 seconds of rest. I got the single arm row. Rachel has dead start rows. We go in 10. You pick your poison. I'm gonna go heavy dumbbell. Left hand for me. Rachel's got both. We go in three, two. Let's go. Single arm row, row. I got the single arm. Rachel's got double from a nice bent over position. You got it. You decide what works best for you today. If you want to try and go heavier and really focus on strength, you can go single arm. Working one side of the body at a time allows you to go a little bit heavier. You can also turn on those legs with Rachel. I like that dead start option. Getting that dumbbell down to the ground each time. Nice. Rowing from a dead position, not using any momentum. Nice. Come on. Right here. You got it. 10 seconds. Let's go, team. One row at a time, one row at a time. Finish it. Final 5, 4, 3, 2 and 1. Nice work. Two push ups. Two single arm rows on the left hand this time. Two push ups, two single arm rows on the left. Take the push ups from the knees or toes. I'm adding a nice incline. Two push ups, two rows. You ready, Rach? Let's go. Chest and back, chest and back. They're big and beautiful for a reason. Let's go in three, two. Let's go. Two push ups. Nice work. Two single arm rows, right here. Row and row. You got it. Two push ups, two single arm rows. 40 seconds of work. Break it down. One rep at a time. One rep at a time. You got this. Come on. Right here. Down, up, down, up. Lead with that chest. Elbows fall back towards that body, towards your hips. Come on. Chest and back. Right here. They are big and they are strong. Yes, you can. What would it look like If I said 10 more seconds in this plank position? Come on, finish it. Yes, you can. Yes, you can. Right here. Final. 3, 2, 1. Nice work, team. Awesome job, guys. That is circuit one. Circuit one. Moving on. Circuit two. We're hitting back and shoulder. Your first back exercise, split stance. I'm gonna go lighter. 10 pound dumbbells. Okay, this one's a tough one. You're hitting upper back and shoulder. I'M taking a nice split stance. Right foot forward, left foot back. Hang forward, reverse, fly. Reverse fly. Soft bend in the elbows. That's too tough for. You can always go one arm at a time. Okay? You can double it or go single reverse, close. From there, I'm gonna grab a heavier dumbbell. We're gonna light to heavy. Find a Warrior 2 stance. I'll show you a single arm row into a shoulder press. Yes. Whoo. 40 seconds on 20 seconds of rest. You ready, Rachel? I'm gonna start. Right foot forward, left foot back. We'll switch legs next time. Nice slow split stance and a hinge forward. Pulling that newspaper apart in three, two. Let's go. Pull apart. Whoa. Sorry. There we go. As we were doing it, I was like, there we go, right? You get the real deal here, the live stuff. It's fun to work out with a partner. Makes it a whole heck of a lot more fun. Come on. Pull that newspaper apart. Pull those shoulder blades down and back. Squeeze those shoulder blades together. You're getting chest or I'm sorry, you're getting back and shoulders. Right here. We're gonna super set them together. Back and shoulders, back and shoulders. You got this. One rep at a time right here. Stay in it for ten. Nine. Eight. You got it. Seven. Yes, you can. Six. Let's go. Final four. Three, Two, and one. Nice work. One dumbbell, one dumbbell. I'm gonna find like a warrior two stance. Right toes are gonna face forward, left heel to arch alignment. I'm gonna do a single arm row, Come up to a single arm shoulder press. Single arm row. Single arm shoulder press. We go there in 3 and 2 and 1. Row press. Nice hinge. Row up and press. Nice slight hinge for the row. Bring it up and push. Nice. So I got a single arm row into a shoulder press. Getting that back and those shoulders all working together one side at a time. So maybe you can go a little bit heavier here. Just working one arm at a time. Halfway, guys. You got it. Nice big push overhead. Nice. Bring it up. Big exhale. Push that dumbbell straight overhead. 10 seconds here. Like this one. Nice move. Flows well. Come on. 5, 4, 3, 2. Finish with that press. Nice work. Whoo. I'm gonna go back down to those 10 pound dumbbells. Switch my stance. Left foot forward, right foot back. Right here. Open that newspaper apart. We'll give each other plenty of space. Space. This time we've learned our lesson, right? There we go again. You can always just do one arm at a time. If that's. This is A challenging move for the chest and or for the back and shoulders for sure. We're on in three, two. Let's go. Right here. Fly. Nice fly. It's about controlling those weights on the way down, right? Can't just let them drop. You gotta fly up, control them down. It's that eccentric motion, the way down where that muscle building happens. Squeeze those shoulder blades together. You got this. Nice work, team. Stay in it. I don't know what it is about this move, but it always makes me sore the next day. Halfway. Come on. Upper back and shoulders. Right here. Whoo. One rep at a time for 10 more seconds. Yes, you can. Get them up, get them up. Right here. Finish it. Final five. Four, three, two and one. Whoa. Had to finish it. There we go. All right, one dumbbell. Other side. Here we go. Left toes are going to face left. Right foot's going to face forward. Heel to arch alignment. I got that. Single arm row. Single arm press right. There we go. In five. Here we go. Finish off. Back and shoulders. Three, two, let's go. Single arm row. Up and press. Nice. Hinge, pull up, push. Nice. I'm hinged over for the pull up for the push. There we go. Hinge, pull up, push. Nice work, guys. One rep at a time. Back and shoulders. Put them together. Nice. You got a big exhale, pushes that dumbbell overhead. Come on. Big push right here. Arms and back. Knocking it out in 25 minutes. Yes, you can. 10 seconds left for this one. Let's go. Push. Come on. You're in the final. Five, four, three, two, and one. Awesome job, guys. Dumbbells down. Grab a quick sip. Two circuits down, two to go. We are moving on to circuit three. Back and triceps. I'm gonna bring my stability ball into play for this one. I'm gonna go one heavy dumbbell overhead. You could always do two. One or two. It's an overhead pull hitting the lat. Pretty hard to do with just dumbbells without doing pull ups or lat pull downs. So a great way to do it. My neck and shoulder is going to rest on the stability ball. I'm gonna hold the dumbbell the long way overhead. You can always hold it this way if you want to. Okay, we go right here. I'm gonna lower it. Get a nice range of motion with the stability ball. Pull straight up overhead. Nice stretch through the lats. 40 seconds goes in three, two. Let's go. So it's an overhead pull. Rachel's gonna go to where the dumbbell hits the mat and come back up Inhale. Lower with control. Exhale. Pull it up overhead. As I pull overhead, I'm squeezing through those big lats. Triceps are turned on. Chest is turned on. Shoulders are turned on. Nice lateral flexion movement. Like I said, hard to find with dumbbells. You got it right here. Come on. One rep at a time. If you have the opportunity to add a stability ball or a bench, you're going to get a lot more range of motion. Nice. Good stretch at the bottom. That's what we're looking for. Four. Nice work, guys. Right here. 40 seconds. Go heavy. Same thing. This move, if I go heavy, makes me sore. You're in the final. 3, 2, let's go. Get one more good stretch in. Pull it up overhead. Nice work. Moving on. We're going to come back up to a standing position. We're going to hit back and triceps. We're going to do momentum pullbacks or straight arm pullbacks. You decide what works for you. You're going to hinge forward. My arms are going to stay straight. Pull back, back and triceps. So again, hitting those laps. We go in three, two. Let's go. Straight arm pullbacks. Nice. You got it. Think about keeping those arms as straight as you can. If that's too much for, you can always give me the alternating pullback. Alternating pullback. Come on. Triceps and back again. Not a common muscle group that we pair together. This move gets it, though. Yes, it does. Come on. 40 seconds. Yes, you can. Whoo. One rep at a time. Back in. Triceps right here. You got it. Stay in it. One rep at a time. Final ten. Nine, eight. You got it. Seven. Stay with it. Six, Five, four, three, two, and one. That one gets me. Nice work, guys. Back to overhead pull. Second time through this set. Triceps and back. Triceps and back. We got overhead pull pulls, and we got straight arm momentum pullbacks. Thanks, Rachel. Nice work. Here we go. Overhead pulls in five. Set it up. We go in three, two. Let's go. Nice work. Get that nice stretch at the bottom. Exhale, squeeze. Think about pulling your armpits down towards your hips. As you do that, think about decreasing the air between your rib cage and your hip bones every time you exhale. It's an opportunity to work that core. Nice work. Upper body and core right here. Nice work, guys. Big lateral movement. Laps. Big, large upper body muscle group. They are big and they are strong. Try and go heavy here. You got it. One rep at a time. Nice big stretch at the bottom if you can. Awesome. Job. One rep at a time. Right here. Stay in it. You're in the final. 5, 4, 3, 2. Give me one more. Because you can. There it is. Nice work. And we come up and out of it. Straight arm pullback. Straight arm pullbacks. Triceps and back. Triceps and back. Oh, it burns. I'm debating dropping my waist, but I'm gonna try it. We're gonna stick with it. We're gonna stick with it, guys. One more time. We go in five. Here we go. Hinge it over. Pull that belly tight. Three, two. Let's go. Straight arm kickbacks. Come on. Final set, guys. Circuit three. Final set. Finish it. You only got one circuit left after this. Yes, you can. Yes, you can. Come on. Quick and dirty. 25 minute arms and back. Back is the largest muscle group in the upper body. You're hitting it in every single one of these exercises today. Yes, you can. Come on. Let's go. One rep at a time. Pair it with the triceps right here. Strong upper body. You got it. What would it look like if I said ten more seconds? Yes, you could. Stay in it. Five, four, three, two, one. Whoo. Nice work, team. Circuit three in the books. Grab a quick sip. We are moving on. Circuit number four. Back and bicep. The two groups that were meant to be paired together. Your two upper body pull muscles, back and biceps. Single arm, reverse grip row. Try and go heavy here, right? You can use a knee to support you right there. Palm faces out. Palm faces out. Okay, so you're gonna hit the back and bicep as you pull. Mid back right there. We're gonna start one dumbbell in the right hand. We'll go right side first. Right side first. And then from there, we're gonna do bench over rows and bicep curls and put it together. Single arm bent over row. You can come down to this position right here if you want to support yourself. Elbow on the left leg. 40 seconds of work, 20 seconds of rest. Rachel, final circuit. Let's go. We got it. Single arm, reverse kabrow. Try and go heavy here, guys. You're just using one arm at a time. Palm faces knee. We go in three, two. Let's go. Pull right there. Pull. Squeezing back and biceps again. Think about pulling from that elbow. Stopping right when owl meets rib cage. Palm faces out the whole time. Rachel pointed out, these are harder than narrow rows. Reverse grip rows are harder than narrow rows. I personally love the reverse grip row. It's my favorite kind of row right there. Hitting that mid upper back, lower backs Turned on, too. Exhale, pull. Pull from that elbow. Nice. Just again. You got to control it. Down. Nice. Long arm at the bottom. Pull up. Come on. You got it. You only got to do each side side once you're in the final. 5, 4, 3, 2, and 1. Nice work. Set it down. I'm gonna go slightly lower. We go two bent over rows, row, row. Stand up. Two bicep curls. Two reverse grip rows. Two bicep curls. You got 10 seconds. 10 seconds. You're gonna go into that hinge over position. Two reverse grip rows. Two curls back and by. Let's put it together in three, two. Let's go. Let's go. Two bent over, reverse grip, rows, palms stay facing out. Two standard curls, palms go facing up. Nice. Here we go. Hinge it over two rows. You got it? Back and by. Right here. Stand up. Two curls. Nice work, team. We're doing it. Finish it off right here. This is circuit number four. 404, the final circuit. Back and by. Save the best for last. Right here. Row, row. You got it. Try not to let those dumbbells touch at the bottom. 10 seconds here. 10 seconds here, team. Let's go. Finish strong. Yes, you can. You're in the final four. Three, two, and one. Dumbbells down. Nice work. Quick break. One more time through it. One more time, Rach. Right here. Reverse grip, single arm row on the left. I'm going to support myself with that knee. You could always take it to a bench as well. Just like I did with the the tripod row in the beginning. Here we go. Palm faces out. 3, 2. Let's go. Single arm row. Come on. Yes, you can. Yes, you can. In 40 seconds. Nice pulling from that elbow. Relax shoulder. Shoulder stays square to the mat. Biggest mistake we see is this, like, over extending this opening. Too much stress on the shoulder joint. Keep those shoulders square to the ground. Pull from that elbow, lower with control. Pull from the elbow, lower with control. 20 seconds here. Halfway. Come on. That back should be nice and tired by now. Mine is. I feel it. Let's go. Come on. Ten more seconds here. That dumbbell feels heavy. It should. You're in the final. Five, four, three, two, and one. Nice work, guys. We go. Two bent over, reverse grip rows. Two bicep curls for the big finish. This is it. Move number. What is this? 2, 4, 6, 8 of 8. Move number. 8 of 8. But guess what? There's a bonus round. What we going? Three, two. Let's go, let's go. Two reverse grip rows. Stand up. Two bicep curls. We Got a one minute bonus burnout for you. I know you didn't see it coming, right? Never see the bonuses coming to you, Rage. No, it's not a typical Lindsay move at all. She's like, I know it's coming every time. Every time I know there's a bonus move. Come on, come on. Let's go. Stand up. Two curls, you're halfway, guys. Bring it home. Finish strong. Right ear hinge in row for two. Stand up and curl for two. Come on. 10 seconds here. 10 seconds. Let's go. Finish strong. Yes, you can. You're in the final. 5, 4, 3, 2. One more curl for the big finish. Awesome job. Nice work, guys. Set them down. Quick step. That is your four circuits. Now we go. One minute Bonus move. What are we possibly gonna do for one minute? We're gonna hit the back and the core. Let's see if I can do this with 15 pounds. I'm gonna hold these dumbbells overhead, I'm gonna punch them up just like this. And I'm gonna march, march, march for one minute. Why are we doing that? Because when you push weight overhead, all those tiny back extensors along your spine are working, right? Adding that march instability. Core right there. Upper back especially is turned on. Are you ready? Maybe it's one minute. One minute and then we're stretching. Shoot those dumbbells straight up overhead. Back and core right here. Get it up you go. In three, two. Let's go, let's go. Pull the right knee up. Left knee up. You don't have to march fast, slow and stable, especially if you got heavy weights overhead. Nice work. Yes. You feel everything kind of shaking, Rachel? Everything in my body is turned on right now, Right? Everything is turned on. Holy bananas. The overhead march. Who knew it could challenge every single muscle in my body? Right here. The big finish. One minute. You got it, guys. Yes, you can. You're halfway. 30 seconds down, 30 to go. One rep at a time. Let's do it. Come on. You got it. Oh, I'm shaking. It's getting so hard to hold these dumbbells overhead. Come on, finish it right here. Let's go, team. Not quitting, not dropping these dumbbells. Not gonna do it. Come on, let's go for 10. 9, 8. You. You got it. 7, 6, 5, 4, 3, 2, 1. Did you see everything shaking? Holy bananas. The sneaky move that I didn't know was gonna kill. Nice work, Grace. Let's stretch it out, guys. So stinkin proud of you. Just go ahead and do this. Give me a good Old arm flap because it feels good and you earned it right here. Take the right arm out. Left arm follows. Push to me. Think about pulling those back or those shoulder blades apart. We put so much time squeezing them. Now pull them apart. Let's go for the counter stretch. Right arm back. Left arm follows. Pull those knuckles away from the tailbone. Big chest expansion. Just open everything up. Feel really good. Create length from ears to shoulders. Nice work, you guys. So proud of you, man. That was something sneaky move at the end right here. Big inhale. Reach up nice and tall. Exhale forward, fold. Reach for the toes. Just release all that tension. Soft bend in the knees. Release all the tension in the low back. Nice. Plant the hands. Step down to a quadruped position. Couple cat cows. Drop the belly. Lift the chin. Reverse it. Pull that spine up towards the ceiling. Gazing at your belly button. Find a nice neutral spine. Hips stay high. Hands walk out. Puppy dog stretch. We love it, we love it, we love it. Open up those lats. You can even go thumbs up towards the ceiling. My favorite is placing my forearms on a foam roller. Just gets that extra extension and it feels so good. For three, two, one. Nice work, guys. Walk it on back up. Right here you're going to do that scapular retraction. So think about spreading your shoulder blades apart and then thread the needle. Right arm goes under left palm. Walk the fingertips away, pulling those shoulder blades apart, apart, apart, apart. Should feel really good. Bring it back to center. Drop. Drop the belly. Take a nice back stretch. Come back. Spread the shoulder blades apart. Spine up towards the ceiling. Spread the needle. Left hand goes under right, reach, reach, reach. Pulling those shoulder blades apart. It feels so good, right? So stinking good. Awesome job. Nice work. Bring it back to nice. Drop the belly one more time. Awesome job. Nice work. From here, we're going to go into what I call a nice little low back stretch. So we're going to come into one of my Rachel and I's favorite new stretches. It's like a side lying pretzel. So we're going to come onto our backside. Let's start with a couple windshield wipers. Stretch out that low back so my knees are going to fall over to one side. Back to center. Fall over to the other side without hitting Rachel. Nice. Might get a couple back cracks. This is really good to roll out that low back after all those hinged over movements. Okay, now we're going to hold here. I'm going to take the outside leg. It's going to hold, fall over inside leg. I'm going to bring into a quad stretch. Nice little spinal rotation here. This should feel really good for the back. Trying to draw the shoulders down to the mat. Nice. Awesome job. Hold it here for 3, 2, 1. Let's go back to a couple windshield wipers because they feel so good after a back workout. Just rolling out that spine. Nice side to side. Let's do one more each way. Awesome. Arms are just at my side. Knees are falling to the mat gently. Nice. Now we're going to take that same pretzel twist the other way. The outside leg drops over at a 90 degree bend. Inside leg is going to come into a quad stretch. Awesome job. Opening up the hip flexors, drawing those shoulders back and down towards the mat. Opening up the hips, twisting through that spine. Feels really good. Awesome job you guys. So proud of you. Find yourself your way up and over to a nice seated position. We're gonna find one final butterfly stretch rounding out through the back. Butterfly stretch, opposite hand, opposite foot, round out through the spine. Pull the shoulder blades apart and then reverse it. Spread the chest apart slightly hinge forward. That is your 25 minute arms and back workout. You absolutely crushed it. So stinkin proud of you. If you like this workout, drop a subscribe to our YouTube channel and a of course you got to come back and check out more of our workouts at nourishmovelove. Com. Have a great day.