25-Minute Unilateral Arms and Abs: Day 2

Hi, I'm Lindsey Baumgren of NourishmentLove, and this is your unilateral arms and ab workout. I am joined by the amazing Rachel. Hi. And we're coming at you today. It is a single dumbbell, so you're just going to need one dumbbell because we're focusing on one side of the body. That is what unilateral training is, which is absolutely going to engage our core. Today I have anywhere from a 10 to 20 pound dumbbell. So 10, 15, and 20 pounds. And we are just going to flow through this workout. It is going to be a lot of fun. It's a quick and effective arm workout. You, it looks like this. You have three circuits each move, or each circuit has three moves. Okay, so we do two strength moves. We're going to add some balance in there. And you're going to do those strength moves for 30 seconds on, rest for 10 seconds between. And then we go into a burnout exercise. You are going to do for 50 seconds, rest for 20, and then repeat it. You do each circuit times two, three circuits, in and out. You ready? It's going to be fun. It's going to be a lot of fun. Let's go. Let's get ourselves warmed up with a good quick arm. Warm up here. So we're just going to start standing. Feet are stacked underneath my hips and big inhale, reach up nice and tall. Exhale, baby back bend. Take your hands to the small of your back and then just roll the shoulders back, open up the chest. And do it again. Big inhale, reach up, Exhale, baby back bend. Hands to the low back roll the shoulders back, open the chest. Nice. Now bring it all the way up. And we're going to do shoulder rotations. We're going to take your shoulder through a full rotation. So you're going to go thumb up, rotate, lead with the pinky down. Back up. And now switch thumb up, rotate, pinky down. So once you reach the top, you flip that palm. Reach and flip. Nice. Try to keep those shoulders square to me. Taking that shoulder through a full range of motion, warming it up. We're going to hit everything today. Shoulders, chest, triceps, back and biceps, all in a unilateral format, meaning we are focusing just on one side of the body. The good news is, is you only do each set twice. So do the right side and then you'll do the left side. We're going to. But those burnout moves is where it's really going to stack on one more each way There it is. Nice work. From here, reach up nice and tall. Right hand reaches for the middle of the back. Go ahead. Option to grab that shoulder. A little tricep stretch and bend over to the left side. Bend back to center. Reach up nice and tall. Left hand reaches for the middle of the back side. Bend over to the right. Take it down and go ahead and just flap out those wings. Flap them out, flap them out. Nice option. Take a little pivot, twist. Get those back cracks out. Back cracks out. There we go. Boom, boom. Nice. Ah, I got that crack. I heard that. Oh, my gosh. I was like, oh, I feel it. I just gotta get it out. Take it to the back of your space. We're gonna go for some plank walkouts. So hinge over, walk out. Find a high plank, walk back in. Nice work. Reach up nice and tall. Two more. Two more. Hinge over, walk out. High plank, walk it back in. Nice. One more, one more. Hinge over, walk out. High plank. Nice. From here, two push ups, knees or toes. Down, down, up. I'm gonna go all the way. Belly to floor. Rachel's gonna go bird dog style. If you're not able to go to your belly, arms come out at a 90 degree. Right here we're going for some back flies. So squeeze the shoulder blades together. Relax, squeeze, relax, squeeze. Nice work. Go for four. You got it. Three. Nice work. Two. Last one. Hold it high. Just reach those arms out. Pull back, reach out, pull back. Nice. I'm gonna come into a tabletop position now. Joining Rachel, we're gonna go for some cat cow. Drop the belly, lift the chin and reverse it. Tuck the chin spine up towards the ceiling. Find a nice neutral spine. I'm gonna go a little bit wider and drop down to the forearm. Right hand behind the head. T spine rotation. Tap the elbow, open it up. Tap the elbow, open it up. Trying to get a little bit more open with each rotation. Gaze is going to follow that elbow as you rotate. Open. Two more. Two more. Rotate. Open. Nice thoracic spine rotations here. Switch it out. Right arm down, left arm tap. And open. Nice and open. Nice. Go. Three. Awesome work. Go. Two. Last one. Right there. Nice work. Plant the hands. Step back. Find a high plank position again. Go ahead, push back to down. Dog. Pedal out your heels. Nice work. Come in to high plank. Drop down. Tabletop. Hips stay high, hands walk away. Nice little puppy dog stretch. It's a great stretch for any pressing overhead movements. Now go ahead. Flip your palms up towards the ceiling and then take your hands to your back, upper back Right there. Nice tricep stretch. Nice lat stretch. Opening up the hips. That feels good. Hold for three, two, one. Replant the hands. Step back. Find the high plank. Walk your hands back to meet your feet. Roll all the way up to the top. Two big shoulder rolls. You ready to get this workout started? Let's go. Nice. We are ready. Let's jump in. First circuit is shoulders and triceps. Shoulders and triceps. First move. I'm going to start with my 15lb weight dumbbell in the right hand. We're going to do a single arm lateral raise into a hammer front raise. Looks like this. So I'm going about 45 degrees to the side. Lateral raise. And then a hammer front raise. Palm faces in so it's to the side and then straight up. This 15 pound is going to feel mighty heavy. You're only going to do the right arm once, though, and then you're going to go left arm. It's 30 seconds of work, 10 seconds of rest. And it starts in three. Lat raise to your right in two and one. Here we go. Lat raise. And now palm stays in front raise. So you're alternating. Hello, core. Turn it on, turn it on. Think about lifting right up to shoulder height. Nice work. Awesome job. Think about leading with the pinky on that lat raise. Nice work. Lead with the thumb on that front raise. Oh, my goodness. This is fire right from the get go. 10 seconds here, 10 seconds here. Thank goodness we only have to do each side once. Yes, you can. 5, 4, 3, 2 and 1. Awesome work. From here, I'm going to drop down to my 10 pound weight. Because it's a single arm tricep kickback. I'm going to add balance standing on my left leg, right leg float, right arm kicks back in three, two. Let's go. Single arm tricep kick back. So I think tiny bend, big extend right there. Big extend, tiny bend. Bouncing on one leg option. Rachel's got a stagger option. Nice flat back. Nice tight core. Hips are square to the ground. Shoulders are square to the ground. That back of the arm, that tricep is working for 10. Let's go single arm kickback. Really isolating just this right arm right here. 5, 4, 3, 2 and 1. Now let's put it together, guys. Let's put it together. We're gonna go shoulders. I'm debating. I'm gonna try it. Oh, here we go. Okay, this is your 52nd burnout. You have three single arm presses. I'm gonna do a dip drive. Okay. One, two, three. And then I come together and go into three overhead triceps. I'm gonna add a balance component, but by lifting my right leg off the ground. Three shoulder presses, three overhead triceps. I'm going to add this left arm to help out on the triceps. Are you ready, Rachel? It's a few seconds. Let's go. Let me go in three, two. Let's go. Let's go. Three, two, one. Hold at the top. Bring in the left arm. I'm going to go into balance. Three, two. Oh, balance. There it is. One. So it's three and three. Here we go. Three, two, one. Come up to meet it. Nice work. Go for three. 50 seconds. This is your big burnout move. This is your big burnout move. Hello. Halfway. Here we go. Balance. Go for 3, 3, and 3, 2, 1. This 20 pound was aggressive for 50 seconds. That's a long time. That is a long time. Come on. Three, two. You're already in the final ten. You're in the final ten. Let's go. Right there. Let's go. Finish it. Five, four, three, two, and one. Whoa. Holy bananas. There it is. To start a workout, use all three of my weights. 10 went from the 15 to the 10 and all the way to that 20. You got 20 seconds to rest. Shake it out. Grab a quick sip and repeat those moves on the left. Competing on the left. Lat raise, Hammer front, raise. Lat raise, hammer front, raise. In three, two. Let's go. Let's go. Lead with that pinky. Nice. Now lead with the thumb. There it is. Lead with the pinky. There it is. Lead with the thumb. Soft bend in the knees. Core is turned on here. I don't like to go straight out on that lat raise. I'm a little bit more 45. Keep that weight slightly in front of me. Be kind to your shoulder joint. There you go. Come on. You're already in the final ten. Nice work. Stay with it. You got it. Last five. Four, Three, two, and one. Whoo. Holy bananas. Dropping down, dropping down. Balance. I'm gonna stand on my right leg this time. Left leg floats. Pull it up. Single arm tricep kickback in three, two. Let's go. Balance. Single arm kickback. There it is. Hips are square. Shoulders are square. Big extend, tiny bend. Not swinging that weight, controlling each individual motion. Push. Nice work. Oh, there's team taps. I got one. You know, every time you tap @NML, this is my bad surgery. It's not as good. We got to add a push up. So I got one pushup. I got one push up here. Come on. Five. Let's go. Four. Come on, stand it. Three, two, and one. All right, ready? I did 20 on the other side, so now you got to do it on this side. Three, push press or single arm, shoulder press into the balance. I'm gonna lift my left leg this time. Three, balance overhead triceps. Balance is optional. 50 seconds. This is the big one, the big burnout. We go in three, two. Let's go, let's go. Three, two, one. Keep it up. Oh, I gotta lift the other leg now. Balance. 3, 2, 1. Nice work. Nice work. 3, 2, 1. It's 3 and 3. Three pushes to three overhead triceps. There it is. Nice work. 1, 2, 3. We call it arms and abs because unilateral core training definitely engages the core, especially when you throw in these balance components. We're throwing in. Hello, abs. Get that knee in line with those hips. Come on. Ten seconds, guys. Let's go. Finish it. Five, four, three, two, and one. Whoo. There you go. That one got me. Circuit one. Shoulders. Not my favorite. Shoulders. And triceps. Whoo. Get out of the way. Get out of the way. Back and by. I like these two muscles much better. Going to start heavy again. Back in biceps. All right, same format. We have strength, three count, single arm row. So I'm going to row for three. One, two, three. On that third one. Hold. Hold for three, two, one. So you're going to row three, hold three. It's a combination of rowing and then an isometric hold. All right, you ready, Rachel? Let's go. I like it. Let's do it. Here we go. Hinge over. Belly's nice and tight. Weights close to the body. Three rows, three holds. We going three, two. Let's go. Row for three. Two, one. Hold for three, two, one. Back to row, two, three. Hold for three, two, one. Think of pulling elbow. Two, hip. If you start to feel this in your bicep, loosen your grip on that dumbbell. Ready? Row, two, three. Your hand is just holding the weight. Loose grip. Let's go. Finish. 3, 2, 1, and you're out. Nice work. How's that right arm doing? How's that right arm doing? I got to drop down. I just don't think I have it in me with that 20. Today, you are going to go up on a one count. Lower two, three. For the bicep. Palm faces out. We go in three, two. Let's go. Let's go. Up on a one. Count down, two, three. Up on one. Lower, two, three, eccentric curls. This is where the muscle building happens. It's the way down. Slower is harder. Don't beat me down. Go down on three, two, one. Up on one, lower. Three, two, one. Up on 1, lower. 3, 2, 1 more curl all the way up and you're done. Nice work. Now we're going to stack it on. You're going to stack it on. You're going to give me a row. So I'm going to go one row, burpee, one curl, and then I'm going to go two rows, burpee, two curls. Three, three. You're going to stack on the row and the curl. Rachel's going to stay standing. This is your burnout move. 50 seconds. Let's see what we can get to in 50 seconds. We go in three, two. Let's go, let's go. Row, burpee, and curl. Now we stack on. Give me two rows. Row, row, burpee. Give me two curls. Yes. Now stack on. You're at three, three rows. Come on, let's go. Three, two, one. You're up. Curl for three, two. Let's get to four. Let's get to four. Come on. You're at four. Let's go. Go for four. Three, two, one. Come on. Curl for four. That right arm, you're taking it to fatigue right here. Two, three. Oh, come on. Yes. You're in five. You got 15 seconds left. Go five, five, four, three, two, one. Five curls. Come on. Here we go. Finish. Five, four, three, two, and you're out. I think you only got so hard. All right, same thing. Other side, guys. Same thing, other side. Rest for 20. Shake it out. Those burnout moves. Tell you what, 50 seconds is a long time, isn't it? We just stack up reps, crank out reps, right? Same muscle group. That's how you get to fatigue. All right, we're going to go back to the left side. Now you're going to give me those three rows. Three count, hold. Three rows, three count, hold, back and by. Let's go. Starting with the back. Core is tight. Hinge over, soften in your knees. Row in three, two. Let's go, let's go. Three, two, one. Hold for three, two, one. Back to row two, three. Hold for three, two, One. Back to row two, three dot hold for three, two, one dot Nice work. Row, two, three. Hold for three million, two, one. More set. Row two, three. Last hold. Two, three, and you're done. Nice work. On to curls, right? Shake out that grip. It's that eccentric. Lower up on a one, down on a three. Count for Your curls. You go in three, two. Let's go, let's go. Up on one. Lower, two, three. Up on one. Take it slow. Two, three. We're playing with that time under tension. We had an isometric hold for the back and now we have a slow count. Lower for that bicep. Yes. Only 10 seconds left here. Let's finish it up on 1. Down, 2, 3. Last time. Up on 1. Down, 2, three. Nice work. Now we stack it on one row. One curl with a burpee in between. 2, 2, 3, 3. We got to 5. We got to get to 5. We gotta do it. Here we go. Back on. Starting in your rows. In three, two. Let's go, let's go. One row burpee, one curl. Take it down two rows. Row, row. Separate. Jump up two curls. Nice work. Three, three. Let's go. Come on. Three, two, one. You got it. Three curls. Curl for three, two, one. Up to four. Let's go. Four, three, two, one. Four curls. Come on, come on. Four, three, two, one. Five rows. Finish it right here. Let's go. Five, four, three, two, one. Finish with those curls. Finish with those curls for five, four, three, four, two. I can do it. Holy bananas. There it is. Grab some water. Two circuits down, one to go. Rachel, you feel those arms? Feel those arms. I feel pumped up. I am feeling pumped. Circuit 3 is chest and arms. Chest and arms. We're going to take it down to the mat. Chest and arms are going to take it down to the mat. Okay, you're going to give me sticking in that three count format. You're going to give me three chest press. Doesn't matter which arm you do. I'll start with my outside arm. Going to do both arms. 3 chest press. OK. Option to hold the glute bridge. I'm going to go for the glute bridge. Hold three chest press. 1, 2, 3. Lower and hold at the bottom for three. This arm is not resting on the mat. It is an isometric hold at the bottom of your press. Ok. Isometric hold at the bottom. So this back arm has to hover off the mat. It's a three and a three. You only do each side once? Yes. Here we go. Option to lift those hips. If you want to dumbbell one hand, we'll do the other one. Next time we go in three, two. Let's go, let's go. Push. Three, two, one. Lower and hold. Hold for three, two, one. Back to three, two, one. Lower and hold. You're holding at the hardest point. Yes. We're playing with that. Time under tension. Push, two, three. Lower and hold. Hold for three, two. Let's go, let's go. Push, two, three. Left isometric hold. Hold for three, two, and one. Nice work. From here, I'm dropping down to my 10 pound weight. Just keep it in the same hand for ease. I'm going hand, opposite foot. It's a crunch and punch. Rachel's going to start seated. Crunch and punch. Crunch and punch. You can do this with or without a dumbbell. That punch. Ooh, shoulders. There they are. I. I'm using a 10 pound dumbbell. Let's see if I can make it through 30 seconds. I'm lifting my opposite leg off the ground. Other leg's resting on the ground. Crunch and punch in three, two. Let's go. Crunch and punch. Dumbbell punch. Dumbbell punch. There it is. Come on. It's 30 seconds. It's going to be fire. You got this. Boom. Boom. Thank goodness. This is not our 52nd one, right? Holy bananas. It's tough. Yes. So are you. Come on, you're under 10 seconds. Let's go, team. Finish it. Boom. Feel those shoulders. Holy stinking bananas. Last one. My shoulders are speaking to me. All right, other side. Other side. Option to hold that glute bridge. Three chest press. Well, you're gonna do a break on Rachel. You got me? We got to do our burn up. Okay, thank you. Thank you. Okay, your. Your 50 second burnout move option to add a dumbbell. Or don't. It's up to you. Dumbbell's gonna go behind one hand. Okay. I'm gonna do a dumbbell transfer in a down dog. Transfer opposite hand, opposite to toe, just like you did for the crunch and punch. Come here. Push up. Because you haven't done those yet. Grab that weight. Bring it back. Push up. All right, you're gonna do a push up in between each dumbbell transfer. We'll start by transferring the dumbbell from foot to hand. Hand. Hand to foot, hand to foot. Okay, 50 seconds. You're just staying on that one side. We go in three, two. Let's go. Find your down dog. Grab that weight. Transfer. Opposite hand, opposite foot. Come back to high plank. Push up. Nice. Grab that weight. Bring it up behind the hand. Pushup. Nice. Transfer that dumbbell again. Find your plank. Push up. Grab that weight. Bring it back up. Push up. Nice work. One rep at a time. Dumbbell is totally optional. Rachel's just reaching for that toe or calf, whatever you got. Nice work, guys. One rep at a time. Big moves, big moves today. Yes. Nice work, team. Finish it. Can Always drop to those knees for these push ups. You're in the final 10 seconds of push ups. Who decided to do 50 seconds push ups today? We did. We did. Yes, we did. For three, two, and one. Nice work, team. Way to go. All right, back to your backside. Now this time, option single or double leg glute bridge. Three count chest press on the opposing arm. Three count isometric hold. Yes. All right, finish it. Come on, you guys. Three moves. Three moves. Let's go. I'm holding that bridge. We go in three, two. Let's go. Push for three, two, one. Lower and hover. Hold for three, two, one. You're holding at the bottom of that chest press, but that arm is not touching the ground, right? Hold it at the bottom for 3, 2, 1. Lift and press for 3, 2, 1. Drop and hover. Hover for 3, 2, 1. Push for 3. Come on. 2. Last hold. Last hold. Hold for 3, 2 and 1. You're done. Nice work, team. Nice work. Crunch and punch. Crunch and punch. Dumbbell goes to the other hand. Here we go. One leg on the ground. One leg is lifted. Crunch and punch in three, two. Let's go. Opposite hand. Opposite foot. Feels more awkward for me on this side. Boom. Come on. I like the name of this one. Crunch and punch. Crunch and punch. Knock it out. Just knock it out. We should call it Holy Bananas is what we should call it. This is where you just squint your eyes, grit your teeth. Shoulders on fire. Come on. Three, two, one. More. Holy bananas. All right, guys, last 50 seconds. Last 50 seconds. Transferring that dumbbell opposite hand to opposite foot. Down dog style. Adding the push up in between. Oh, come on. Come on. Can do anything. Let's go, team. Let's go. We called it arms and abs. Let's finish strong. Grabbing that weight and transferring it back to the toe. Hips are high. In three, two. Let's go. Transfer. Opposite hand ups the toe. Come into that plank. Drop to that. Push up. Grab that weight. Bring it back. Give me that push up. There you go. Come on. It's one rep at a time. Nice work, guys. Finish strong. Finish strong. Exhaling as you push yourself up. Exhaling through the hardest part of the movement. Exhale through the hardest part of the movement. Right here. Trying to finish all these push ups on my toes. What would it look like If I said 10 more seconds? Yes, you could. Yes, you can. Yes, you are. You are doing it, guys. You are doing it for 4, 3, 2 and 1. Holy bananas. Those 50 second moves are no stinking jerk burnout. Way to go, Team. Way to go, team. What would you said if I said we got a quick finisher? We gotta do a bonus round? Bonus round. One minute. One minute, my call. It's one minute, my call. You're gonna be in a plank option to drop to your knees. One minute, my call. I'm bringing my towel with me. Sweaty forearm, here we go. On your forearms, on your forearms. One minute. Listen to my call. Holding a plank in three, two. Hold your plank. Just hold your plank. Set yourself up. Shoulders over elbows. Core is nice and tight. You can always take this up to an incline. All right? Once you feel like you're in a good place, take your feet a little bit wider, give yourself a nice base. Knee pulls, knee pulls. Opposite arm, opposite knee. Pull, pull, pull. Rachel's doing it from her knees. Yes, you can. Come on, take it at your level. Knee to elbow, knee to elbow. There's those obliques. Pull. Let's go. Pull. 4. Pull. 3. Pull. 2. Pull. 1. Hold here, hold here. Dip your hip, dip your hip. Drop the hips. Drop the hips. Rotate, rotate. 10. Come on. 9. 8. You got this. 7. Stay with me. 6. 5. 4. 3. 2. 1. Now, if you're with me, you're gonna drop your knees. If you're with Rachel, you're gonna pick up a knee. Down, down, up, up, down, down, up, up. Drop, drop, lift, lift. Your knees are just hovering off the ground. Down, down, up, up. Finish. 5, 4, 3, 2, and 1. One minute. Plank. You did it. Way to go. Way to go, team. Those shoulders, they should be talking to you. Awesome work. Quick stretch and you're out of here. Yes. Let's go right into it. Because my shoulders are just talking to me. I could use a nice little chest stretch after that. Fingertips face your butt. Legs are about a 90 degrees. Lift and release. Let the neck and shoulders hang heavy. Let the chest spread apart. Open up the shoulders, open up the chest. Whoo. Feeling that one in the arms. Little baby arms talking to me. Hold for 3, 2, and 1. Nice work. Go ahead, sit it down. Find a comfortable seated position, whatever that is for you. I'm a little butterfly stretch here today. All right, A little butterfly stretch. I'm going to plant my right. Her left hand on the ground. Right arm's going to reach up and over and come back. Left arm reaches up and over. Nice. Now we're going to go eagle arms. Right arm comes out. Left arm threads under and around. Get those palms to touch if you can. Elbows go away from my body, and then my fingers lift up towards the ceiling. That feels Good. Opening up the traps and the upper back. Hold for 3, 2, 1. Nice work. Unwind yourself. Drop left ear to left shoulder. Option to grab here. Nice little stretch option. Right arm reaches for the middle of the back. Palm faces away from the body, opening up the traps. Right here that tend to creep up as we do arm workouts. Every time I squint, I feel my shoulders just come up a little bit. It's like that. All the tension release and roll the neck side to side. Nice. Other side. Right ear to right shoulder option to hold here option. Left hand goes around the back. Palm faces out away from the body, opening up the traps, creating length from ear to shoulder. Nice. Bring it back up this time. Left arm out front. Right arm is going to wrap around for those eagle arms. Elbows go away. Fingertips lift up. Hold here for 3, 2 and 1. Unwind yourself. That is it. Way to go. Arm day in the books. Nice work, you guys. As always, you can find more workouts@nourishmovelove.com have a great day.