25-Minute Toned Arms Workout (No Push Ups)

Hi, I'm Lindsey Baumgren of Nourishment, and this is your toned arms workout. If you love strength training at home, hit subscribe to our YouTube channel. All right, guys, this is a re shoot of one of our most popular workouts, Toned arms at Home. Okay, so we got six arm toning exercises for you. All you're going to need is some dumbbells, and we are going to pump up that upper body. We're going to hit every single muscle in the upper body. Rachel's going to be here offering some modifications along the way. We have dumbbells anywhere from 10 to 20 pounds. We're going to grab whatever you have. Okay, here is what your workout looks like. So we reshooting our six toned arms exercises in a different format so you can see which format you like better. We'll link the old ones below. But the new format looks like this. Six exercises broken into three circuits. Each circuit has two moves. Okay, so we're going to be super setting. You do the move for 30 seconds of work, followed by 10 seconds of rest right into the next move. But you're super setting opposing muscle groups. So we'll go by tri chest, back, back, and then we'll finish with some shoulders and some core. Okay, so it's going to be a very challenging upper body workout. Do your best. Forget the rest. Drop the weights and go down if you need to. It's going to be fun. You ready, Rach? Let's go. All right, let's get ourselves warmed up so we can power through this upper body workout. I'm real pumped about it. I like this format. All right, right here. Go ahead. Stand feet underneath your hips. Give yourself a big inhale. Roll the shoulders up, back and down. Do it one more time. Big inhale and exhale. Roll it down. Nice. Now take those arms. Reach them straight out. Fingertips come to me. Shrug the shoulders up, roll it down. Fingertips, reach, shrug, and roll. Reach, shrug. Two more just like it. Reach, shrug, and roll. Last one. Reach, shrug, and roll. Go ahead, just flap out those wings. Just flap it out, flap it out, flap it out. Feels really good. It's getting that blood pumping in the upper body. From here, you're going to take those hands behind your head. You're going to give me some. Good morning. So just a little hip hinge and stand tall. Nice hip hinge. Awesome. So we got to warm up the spine, the posterior chain that's going to be supporting us if we go to any be position. Nice work right there. Core is nice and tight. Hinge and stand. Awesome job. Two more. Down, up. Last one. Down, up. I'm gonna take it to the back of my space. We're gonna go to a plank walkout. So you're gonna take that hip hinge. Now you're gonna walk out, find a nice high plank right here. Hold your plank for 3, 2, and 1. Walk it back in. Awesome job. Come back up. Big reach overhead. Take it down. Let's do it again. Walk it out. Warming up the shoulders and the core. This is almost more like an arms abs workout. Core is definitely going to be turned on during this workout. Walk it out nice and walk it back in last time. This time you're going to hold that plank. I should say. Also, there are no push ups in this workout. An arm workout with no push ups, you guys get excited. Awesome job. From here, Rachel's going to drop to all fours. I'm going to go all the way to my belly. Okay. If that feels good for you, choose what works for you. Rachel's going to go into a bird dog. I'm going to take my hands out here. I'm going to go down, and then I'm in a big backstroke. Right arm goes back. Let's stay on that right arm. Big backstroke right here. Really good. If you have low back pain, we're to going working on shoulder mobility. Engaging that spine right here. A really awesome mobility move. One more. Nice. Let's switch it out. Other side. So left arm. You're going to go left arm, right leg. Here we go. Big backstroke. Nice little prone backstroke. I've been struggling with a little bit of low back pain coming back from postpartum. A great move right here to combat that. Nice. One more. Actually, I think we need to do two more to even it out. Let's do two more. Two more. Nice. I'm going to join Rachel in that quadruped position on all fours. All right, we're gonna take the right hand behind the head, and you're just gonna tap down and open up. Tap. Little thoracic spine rotation. Nice work. Try not to let that rib cage flare. Think about keeping those ribs pulled in this entire workout. Nice little spinal rotation. Give me one more. Awesome job. Nice little cat cow. Drop the belly and reverse it. Spine goes up towards the ceiling. Find that neutral spine. Left hand behind the head. Let's do it again. Down and open. Nice. Right there. A nice little thoracic spine rotation. Always feels good. Think about getting a little bit more open each time. Inhale down. Exhale. Open it up. Two more down. Open it up. Last one. Open it up. Nice. One more. Cat cow. Because it feels good. So drop the belly. And now reverse it. And now think about coming back into that nice, neutral spine. You're going to want to keep this nice neutral spine throughout the workout. But let's go back. Let's arch that spine. And now take your right hand and thread it underneath your left wrist. Oh. Think about pulling those shoulder blades apart. I love this stretch. Just so. Good. And then drop the belly, arch that spine again, and then thread the left hand under the right wrist. Really pull those shoulder blades apart. Nice. Bring it back to center. Tuck the toes under, push up and back down. Dog pedal out those heels. Pedal, pedal, Walk your hands back to meet your feet. Roll it up one vertebrae at a time. Flap those wings. You ready to jump in, Rach? Let's go. Let's go. She says let's. Awesome job. Okay, you guys, we're gonna jump into your first set. Biceps and triceps are the two moves. You're gonna be super setting. Okay? You're gonna do each move for 30 seconds. Choose your weights wisely. All right, so the first move is half curls. So you're gonna start palms facing out right here. So I'm gonna curl halfway up, all the way down, halfway up, all the way down. You're gonna do that for 30 seconds. And then from there, I'm gonna drop down to one dumbbell and go overhead triceps. I'm gonna try starting with my 20 pound for overhead triceps. You want a 20, Rachel? I would love one. Oh, yes. Do it. Let's go. Yes, you guys. All right, Here we go. 30 seconds on. You're gonna do this for three sets, 10 second rest. You're not getting a break until truly in between the set. So get ready to work. You ready to work? Okay. Shoulders down and back, palms face out. It's half curled. Halfway up, all the way down. In three, two. Let's go. So halfway up, all the way down. So we'll go this way, the first set, go all the way up, halfway down the second set. And then the third set will go full range curls. Okay, 30 seconds, right here. Halfway up, all the way down, halfway up, all the way down. There you go. Nice buys and tries combo. I rarely pair together because typically we do push muscles and pull muscles, but here we're gonna give you opposing muscle groups. The 10 second rest gonna make it hard for 5, 4, 3, 2, and 1. Those weights go down. If you want one heavier weight, we go overhead. Tricep extensions Roll those shoulders down and back. 30 seconds. I'm a little scared for the heavy weight. Three, two, let's go. Hide the dumbbell and show it. So these moves are slightly different than the original six arm toning exercises we shot. So I slightly switched up the moves. I switched up the format. And we want to hear your feedback. Do you like the OG or do you like this one better? I personally like this one, I think better. I always say the new one. Ten seconds. Feel the burn, Rachel. That's £20. Ah, come on. For four, three, two, and one. I like this one better because you'll see I'm using heavier weights in this one than I did in the original because I made the moves just more singular focused. Okay, here we go. Halfway up, all the way down or all the up? We go in three, two, let's go. So it's all the way up, halfway down, all the way up, halfway down. So I really just isolated the moves. So you're just doing biceps here, you're just doing triceps. The other one, you were doing shoulders and triceps. So really I'm going heavier in this workout, which I'm always about going heavier. Yes. 10 seconds. It should be getting hard, you guys. It should be getting hard. Let's go. It's 5, 4, 3, 4, 2, and 1. One heavier. If you want it. Shake it out, shake it out, shake it out. That 10 second rest, it goes fast. Triceps. Triceps in three, two, one. Okay, right here. Overhead triceps is typically where we see that rib flare. Really think about pulling your ribs to hips. Keep that rib cage in nice and tight. Every exhale is an opportunity to work that core. Let's go. Come on, Stay with me. You're halfway. 10 seconds. I'm gonna stick with this 20 pound weight. Yes, I can. For three, two, and one. Holy bananas. Okay, full range curls all the way up, all the way down. You ready, Rach? Let's go, let's go. Last time, last time on the biceps. In three, two, let's go. 30 seconds. All the way up, all the way down. All the way up, all the way down. Come on. Inhale down with control. Exhale up. Get in the zone. Yes, Right here. You can do anything for 30 seconds. Yes. 10 left, 10 left. Come on. Finish these reps right here. One at a time for 5, 4, 3, 2, and down. Weights are down. Shake it out. One more set of triceps and then we get to do that water break. One more set of triceps in. In three in two. Let's go. Let's go. Keep those ribs pulled in nice and tight. Hips are stacked under ribs. Hide that dumbbell. Show it. 30 seconds. Come on, team. Get in the zone. One rep at a time. That's what I'm focusing on. Hide it. Show it. Ten seconds. Let's go. Down, up. It's five. It's four. Three, two. You gotta give me one more. I found it. I found that. Muscle fatigue. Holy bananas. Water. There's the water break that we all were waiting for. Circuit one, Burner Bison tries, is done. Circuit two is chest and back. And you guys, I promise this is the arm workout without push ups. Probably the only arm workout I'll ever do without push ups. I think push ups are important, but sometimes it's good to take a break. All right, I'll see if I can stick with these 20s. We're going to do chest press, Chest press, and then I'm just going to set my 15s up maybe for my rows. Okay, so you're going to do chest press, and then you're going to do a plank and row. Rachel's going to give you a standing option. 30 seconds on the dumbbell chest press. Rachel's going to take it up to standing for the rows. All right, 30 seconds. It's gonna be a quick 10 second transition for you. Rach, we're gonna challenge your your speed getting off the mat. Okay, 30 seconds on the chest press. Then you're gonna flip it over for a plank and row or follow Rachel for just a bent over row. 30 seconds. You ready? We go in three, two. Let's go. These are intense supersets. 30 seconds on, 10 seconds off. Nice work. Start heavy, and then if you need to drop weights, you need to drop weights, right? So I'm gonna do, I'm start with these twenties, see how long I can stick with them down. Nice work. One rep at a time. Big exhale pushes those weights overhead. You got it. Those elbows can come down almost at like a 45 degree. Nice work. Stay with it for 3, 2, 1, and 1. Awesome job. I'm coming back from surgery with this knee, so I don't have as much stability in my plank, so I'm gonna use 15s. I'm gonna set them apart. Four single arm rows. Plank walk in 3, 2. Let's go. Single armor on the right for 4, 3, 2, and 1. And then I'm gonna walk it over. Nice work. Right here. I'm gonna go for 4, 4, 3, 2, and 1. And then I'm gonna Walk it back. Nice work. Single arm row for four. Come on. Four, three, two. Let's finish it. We got to get four on the other side. Yes. Finish it right here. Come on. 4, 3, 2, and 1. Nice work, you guys. Awesome job. You can take that standing or seated. Whatever works for you. Back to chest press. Ready, Rach? Let's go. Quick transition. Chest press in three, two. Let's go. Go. Push and down. Big push. Chest and back are your two largest muscles in the upper body, guys. Typically I'd go for that 20 pound row that I'm about 10 weeks post surgery on that meniscus tear. So we're filming a lot of upper body workouts. Upper body is just going to be pumped up. Here we go, guys. Come on. One rep at a time. Down, up, down for 5, 4, 3, 2, and 1. Nice work. Back to plank and row. Back to plank and row. Take it plank or take it. Standing with Rachel. Four on the right in three, two. Let's go. Let's go for four, three, two, and one. Nice work. Walk it or step it. Row for four, three, four, two, and one. It's so fun to reshoot these workouts with you too, Rachel. So we have options. 4, 3, 2. This one I think we shot on your iPhone back in the day. Last set. 3, 2, 1. You can always come and see how much our quality has improved, too. Constantly working. We have microphones. We have a real videographer back there. Hey, Christian. Chest press for the last time in three, two. Let's go. We have a growing team. We got Megan on the timer. Nice work. Was this in your job description, Rachel? Not at all. Was getting buff in your job description? Come on, guys, push it out. This is set three, right? Yeah. Last time you're gonna do it. Let's go, team. Finish it. Strong chest, strong back. Come on. 5, 4, 3, 2, and 1. Nice work. Last time on those rows. Last time on the rows. Say yes, I can. Whoo. Roll it out in three, two. Let's go. Let's go for four, three, two, and one. Nice work. Walk it over, Step it over. Get there for four, three, two, one. Nice work, team. So fun to see you guys crushing these workouts. Let's go. Four, three, two. Getting stronger together. Finish it. This is your last set right here. Last rows. Four, three, two, one. Set it down. Shake it off. Circuit two. Crushed it, team. Yeah. Grab some water. Water up. Nice work. That's two circuits down. So by try chest back. We got shoulders. Spicy shoulders. Shoulders and core. And circuit number three, there might be A bonus move too. We love a good bonus core move. Alright, if you've done any of our NML programs, split strong, hit strong zero, 30 strong on 20. You know there's a good bonus round. Okay, first move. Just get ready to say holy bananas right here. Rach. I'm gonna use one weight. You could use two if you are stellar strong. So I gotta get to the ground with my surgery. Like, I'm gonna take one lane. I'm gonna find a modified bent knee V hold. So right here. And I'm just gonna shoulder press for 30 seconds. Okay. Rachel's gonna lift just one leg up. She'll switch legs the second set. Third set. She'll go both feet on the ground. Yeah. Let's see. I'm gonna try. If I try my tens, one ten in each hand. Can I do it? We'll see how far I make it. Push yourself today. Yes. That's how we all get better. All right, you're gonna give me a shoulder press. Then you're gonna go straight to your backside. Maybe we'll just go to a 45. Then you're gonna do a dumbbell pullover. Okay. Get my weight set up here. I'm gonna go heavier for my dumbbell pullover. Get stuff moved out of the way. All right, shoulder press. 30 seconds. You ready? Go. Sometimes you just gotta embrace. Embrace the hard stuff. Embrace the hard stuff. 30 seconds in three, two. Let's go. Right. Coming back from knee surgery, sometimes having this conversation with my physical therapist just gotta embrace the really challenging stuff sometimes. Helps you realize how stinkin strong you are. Makes you better physically. Makes you better mentally. Come on. Yes. There you go. One rep at a time. Five, four, three, two, one. Whoo. Dumbbell pullover. I'm gonna go one heavier weight. I'm gonna take it back. We'll go 45 degrees. Okay, so dumbbell pullover, you're just gonna come right here. Option for the first set, I'm gonna hold it this way. I'll get greater range of motion. Pull over right here. So go back arm. Stay as straight as you can. Pull it up overhead. Okay. Right there. I'm gonna give you a glute bridge. Rachel's gonna keep her butt on the ground. We go in three, two. Let's go. Glute bridge is just gonna make it a little bit more challenging. You choose the dumbbell pullover. Inhale down, exhale. Squeeze those armpits towards the hips to pull that weight overhead. This is one of my favorite moves to work the lats. It's really hard to work your lats. The big V shaped fan muscles on your back. The largest muscle in your back using dumbbells. Where's my timer? Nice. Right there. Come on. 5, 4, 3, 2, and 1. Nice work. It's really hard to work the lats with dumbbells. That's one of the best moves you can do to do it. Can I do the two tens? I'm going to try. I believe in you. Rachel's going to switch her legs. I'm going to go Both legs up. 30 seconds in three, two. Let's go, team. Push, push. Come on. Yes. This is your year to get stronger right here. One rep at a time. Consistency will always be number one. Can you show up again and again? Keep showing up. Let's go. Ah, close eyes. Ten seconds. I'm gonna alternate my arms. Five, four, three, two. One. More. Okay, Glute bridge pullover. Glute bridge, pullover. Here we go, team. 30 seconds in three, two. Let's go. Option glute bridge, totally optional. Don't do it if you don't want to keep your butt on the ground. Nice work. Really think about pulling those armpits to hips as you pull that weight overhead. Activating the back and the chest is involved here, too. Nice. I'm thinking about my core a lot. I feel like I have to really work to not let my ribs flare up here. Yes. This is another. Anytime you go overhead, high rib flareage opportunity, really think about keeping those ribs pulled down towards the hips, that punch to the gut. Three, two, and one. Nice work, Rach. All right, it's the last time on these shoulder presses. I'm gonna go up in weight, but just use one. So I'm using 115 down £5. Third set. Ready? Let's go. Let's go. Last time you're going to do it. 30 seconds in three, two. Let's go. Nice work. This is a good finisher move. Really good finisher move. Come on. I mean, your shoulders have already been working those planks. Shoulders turned on chest press. Shoulders turned on overhead triceps. I mean, the shoulders have just been firing and this is their final fire. Let's go. Push it. Yes, you can. 10 seconds, team. 10 seconds. Let's go. 5, 4, 3, 2, 1. Holy bananas. That's the move that gets the holy bananas today. That's what we say when the going gets tough. Here we go. Option glute bridge, dumbbell pullover for the final time. In three, two. Let's roll, team. This is it, guys. This is your Quick and effective six toned arms exercises you can do at home. Nice arm day. All my runners out there. You can add your runs on if you want. I'm all about the power walking right now. It's all about just getting those steps in paired with strength training, however you want to get them in. What do you think, Rach? You walking? You running? What are you doing? I love a good power walk. A good taco walk. We're calling it. I call it the mom walk. The mom walk. There you go. 5, 4, 3, 2, and 1. Awesome job, team. All right. Won't be an NML workout without a bonus round. You ready for the bonus round? More shoulders, more core. It's a good way to finish this workout. It's the quarter get up. If you've done our five best weighted ab exercises, it's in there. I really like it. Rachel's gonna show you no weight. Great place to start. I'm gonna go a little bit later today. What do you think? Do we go? Let's go. Right at the team. Right at you guys. Stack it up. Right knee bent. Take it down to a lying position. Option dumbbell in my right hand. So same arm, same leg. Okay. Left leg long, left arm out at a 45 degrees. I'm driving through right heel. And I'm driving through left elbow, right heel, left elbow to get me up to here. This is a quarter get up. You do this every morning when you get out of bed. So let's train it. Here we go. We go 30 seconds per side. You go in three, two. Let's go up. Exhale up. Low Control lower down. Exhale up. Think about keeping that dumbbell stacked right on top of your shoulder. Exhale up. Drive through the heel. Drive through the elbow. Yes. Drive through the heel. Drive through the elbow. Nice work, guys. Drive through the heel and elbow. Let's go. And down. Awesome job, team. Up. Yes. You're in it right here. Come on. 5, 4, 3, 2, and 1. Switch it out. Dumbbell optional. Over to the left arm. Left knee bent at 90. Right leg long right arm out at 45. Driving through. Left heel, right elbow. Shoot that dumbbell in the left hand. Straight over that left shoulder. You ready, Rachel? 30 seconds in three, two. Let's go. And down. Nice work. Exhale up. And down. Functional strength training right here. Getting you out of bed in the morning. Nice work, team. Finish it. Good. Way to finish this old arm way. Arm day. It's nice to have a new move thrown in too. You know, we don't do this very often. But I like it. Something to look forward to. New moves. Challenge yourself in new ways. Here we go. Last three, two and one. Nice work, team. So proud of you. Rage. Crushed it. You guys crushed it at home. Let's stretch it out. I like where you're sitting. Let's go there. So we're gonna take our legs, bend them at 90 degrees. Fingertips are going to face my butt. I'm just lifting up right here. Nice little reverse table. Great stretch. Open up those chest muscles. After that workout, open up your midline right hip. Open it all up. Let the neck hang heavy for 3, 2 and 1. Take it down. Roll yourself up and over to that quadruped position. We're gonna go back to that shoulder stretch we did in the warm up because it felt so stinking. Good. So, cat, cow. So drop the belly. Now reverse it. Tuck the chin, tuck the spine. Take your right arm. Thread it underneath the left wrist. Right there. Just think about pulling that shoulder blade apart. That feels so good. Right here. Nice work. Bring it back. Here we go. Drop the belly. Same thing. Arch that spine. Thread the left hand under the right wrist. Pull those shoulder blades apart. Nice work. Bring it back to center. Go ahead. Take one more. Cat, cow. Drop the belly and pull it up. From here. Go ahead. Tuck those toes under. Nice. Just pedal up those heels in a down dog. Let's stretch out the little shoulder and back right here. So take your right hand, reach for your left calf shin and just gaze under your left armpit. Nice. Gaze on your left armpit. Nice. Bring it back. Switch it out. Left hand to right chin. Calf gaze under your right armpit. That should feel really, really good. Yeah. Awesome job. From here, walk your hands back to meet your feet. Take a nice little forward fold. Just let it all hang heavy, releasing all that tension. Bend at the knees. Roll it up to the top. Once you get there, two big shoulder rolls. Up, back and down. Up, back and down. Flap those wings. We're gonna stretch out those triceps. Remember that first circuit? Yes, please. Big reach up. Right hand reaches for the middle of the back. Nice little gentle stretch right here. Option. Give yourself a nice little side body bend. That feels good. Nice. Reach up. Switch it out. Left hand reaches for the middle of the back. Nice little side body bend. Back to center. That is it, guys. Six arm toning exercises. And we gotta know, did you like the OG the original workout linked below or did you like this new format? I don't know. What do you think, Rach? I like this one. Me too. Quick and efficient. We're all about quick and effective strength training. Come back for more. You guys, we'll see you soon. If you love that upper body workout, hit subscribe to our YouTube channel. And those quarter get ups if you liked them. And you gotta check out this weighted ab workout right here. Otherwise, check out our full list of 20 minute strength workouts in this Strong in 20 playlist right here. Have a great day.