30-Minute Abs and Arms Workout (No Equipment) | Zero30 Day 7

Welcome to 00:30, your zero equipment 30 minute full body workout program. I'm Lindsey Baumgren and today I'm leading you through a 30 minute arms and abs strength workout. It is going to be a lot of fun and it is going to target just our upper body and our core using just our body weight. Okay, so here's what today's workout looks like. You have three circuits. Each circuit has six moves. You go 40 seconds of a move, full body move. Okay. Hitting the arms and abs and then 20 seconds of a burnout exercise. 20 seconds rest, same format, 40 seconds. 20 seconds rest. So you're actually working for one minute of work, which is pretty intense, short rest times. It's also going to raise your heart rate. It is going to be an arm and ab burner. We're going to hit the chest, the shoulders, the tries, the thighs, the core, everything in your upper body. You ready to do this? Let's get started. Okay, we're going to start with a warm up. We're going to go ahead, reach big inhale, reach up nice and tall. Exhale, baby. Back bend. Just open up through the chest and shoulders. Nice. That should feel really good. You're gonna reach up nice and tall and just alternate pedals to the back. Opening up the chest and warming up the shoulders. Warming up our ball and socket joints. Our shoulders core stays tight the entire workout. Arms and abs, strength training. Yes. Yes. That is what today is all about. You have 4, 3, 2 and 1. Let's take those sweeps to the forward. Nice. Pedal it out. Swim towards me. Gonna warm up in all directions. You got four, three, two. Let's flap those wings right here. Just flap them. Nice. Flap the wings. Awesome. Just warming up that upper body. Relax the neck and shoulders. Nice. Awesome job. From here, find a little bit of stillness. We're actually just going to stretch. So take one hand on top of the head and just pull the neck down. Gently pull it down. We're just going to open up because it's so easy during these arm workouts with upper body to tense up and bring our shoulders up. Want to think about keeping this nice long lean neck throughout the entire workout. Now take a couple head rolls side to side. Let that hair flop right. There it is. That should feel really good. Nice. Now other side. Okay, take the hand to the top of the head and just a gentle think about keeping this nice long lean shoulders. Stay away from the ears throughout every move we're going to do today. Nice. This time we're going to take that head roll all the Way around, down in, around. Nice hair in the face. There it is. One more. Nice. Relax those shoulders. Let's do a couple plank walkouts. So take it to the back of your mat. You're going to hinge forward and you're going to walk out to a high plank position. Walk back in, tap the toes, stand up tall. Okay, plank walkout. We are warming up the core and shoulders and we're getting a nice little posterior chain stretch. Awesome job. Stand up tall. Take it all the way down. Walk up to high plank. Nice. Walk it back in. You're going to give me one more. This time you're going to hold that high plank position. Hold that high plank position. Hold it here. Weights evenly distributed between all ten fingers. I'm going to have you walk into a bear crawl. So that is here. Knees are close to the mat. Walk, back, walk into bear crawl. Okay. I'm just letting you see what a bear crawl looks like because we're going to do a bear crawl exercise. Nice. Walk in, hold that bear crawl. Can you give me shoulder taps and bear crawl? Tap the shoulder, tap the shoulder. Eight, seven, six. You got it. Five, four, three, two and one. Step back to high plank and push up and back down. Dog. Go ahead. Take one hand, reach back for the cation ankle. Nice little stretch here looking underneath your armpit. Awesome. Switch it out. Other side. Nice little tap back stretch. Gazing under the armpit. Awesome job. Walk your hands all the way back to meet your feet. Roll up one vertebrae at a time. And let's just tap it out right here. Just tap and tap. Push those arms up. Gonna finish that warmup right here. You have 8, 7, 6, 5, 4, 3, 2 and 1. You ready to jump in? So circuit number one, we are targeting the shoulders, arms and abs. Circuit number one, shoulders, arms and abs. Okay, 40 seconds. I'm going to show you your first move. It is a plank walk. So I'm going to walk in plank position. Find a high plank. We're going to walk. One, two, hop to bear crawl. Tap it, tap it, hop back. Walk it, walk it, hop in, tap, tap. Your option is always omit that bear crawl. Hop in. Okay. That's where my knees are hovering off the mat. You can always omit the hoppin. Just stay in plank. Two plank walks. Hop it in, tap it out. I'll walk you through it. It's 40 seconds of work. Okay. And then you're gonna go into a 20 second burnout. We're gonna hold that plank position. Yes. Okay, let's go. Abs on fire. 40 seconds. Find your high plank. It starts in three, two. Let's walk to our left. Walk, walk, hop in. Tap, tap. Okay, this is strength training, so it's slow and steady. You got 40 seconds. You can always go faster than me or you can go slower than me. You get to decide. Two plank walks. Focus on keeping those hips square the ground, okay? Nice tight core. Keep that neck in line with the spine. Tap, tap, you're halfway. 20 seconds. Walk it, walk it. Hop in. Tap it, tap it. Focusing on the core and shoulders. Right here. You're gonna hold that plank. I know. You're like, I gotta hold a plank for one minute. This is a lot. I know. Come on, walk it. You got 5, 4, 3, 2, 1. Find that plank position. Just hold right here. Option A, hold plank. Option B, drop to your knees and hold. Plank. Okay, you're holding close. Plank. Option C, take it up a notch. Walk the hands away. Away, in, in, away, away. In, in, out, out. You feel that core? Fire up on that. Out. Oh, there's those abs. Come on. Three, two, and one. Oh. 20 seconds of rest. That is a solid plank. We're gonna take it up to standing, okay? Okay, we're gonna throw punches. Is a jab cross, two speed bags. It looks like this. Jab, cross, speed bag. Speed bag. One, two. Up, up. One, two. Up, up. One, two. You're there in three, two. Let's go. Let's go. Jab, cross speed. Big speed, big jab, cross speed. Big speed bag. You're staying on one side of the body. We're gonna do the other side next time through. Right here. Come on. Jab, cross. Up, up. Make it powerful. Okay, Staying on the shoulders, on the speed bag those shoulders. 1, 2, 3, 4. 1, 2, 3, four. 1, 2, 3, Four. Throw those punches. Come on, give me something. Boom, boom. Knock it out. Boom, boom. Yep, there you go. Boom, Boom. Let's go finish. Boom, boom. You're gonna hold that back cross punch. And three, two. Let's go. Hold it here. Boom, boom, boom. Throwing that back punch. Twisting through the core. Let's go. Right. Oh, come on. Just that back arm. Push it, push it. Driving from the backside of the body. 20 seconds. Ha, ha. Come on. You got this. Ah. Give me five. Four, Three, two, one. Nice work. Knocked out move, number two. Let's go down to the ground. Gonna focus on core. Okay. 40 seconds, knee to toe. Just my right leg right here. Knee, toe, if I can. Knee toe. Your option. Just stay on the knee. Knee, toe, knee, toe. That's what you're thinking. You're there in three, two. Let's go. Knee, toe, knee, toe. Okay, half crunch, full crunch, half crunch, full crunch. Staying on one side of the body. You're gonna do the other side the second time through. Half crunch, full crunch. Use that breath, that exhale, to pull you up. Half full. I know it burns. Come on. Halfway. You got this. That single side of the body should be on fire. Your burnout is bicycle crunches. Alternate bicycle crunches. You're there in four. Three, two. Hands behind the head. Let's go. Switch, switch, switch, switch option, kick out the legs option. Right here, right here. You can pull one leg off the ground or kick them out. Switch, switch. Come on. 10, 9, 8, 7, 6. You got it. 5, 4, 3, 2, 1. Whoo. Arms and abs. I can tell you what, my abs are on fire. And we are just in circuit one. Okay, repeat circuit number one. Two plank walks. Bear, crawl, tap, tap. Repeating these moves. Okay, two plank walks. We'll walk to our right for the first time. Two plank walks. Hop to bear crawl. Shoulder tap. You can always omit the bear crawl hop. Okay, you're on in three, two. Let's go. Walk it, walk it. Hop to, bear crawl. Tap, tap, hop back. Walk it, walk it. Hop in. Tap it, tap it. Like I said, this is 40 seconds. You get a move at your pace. Keep those hips low. On that bear crawl. Those knees are just hovering off the mat. You're going to feel your low abs turn on. On that bear crawl. Right. Halfway. Halfway. Walk it. Walk it. Hello. Shoulders on those walks. And tap. You got it. You got it. We're gonna hold plank for that 20 second burnout. You're there in 10. Come on. 10 seconds. You got this. Hop in. Tap it, tap it. Let's go. 5, 4, 3. Finish. Hop in. Tap. Tap. Let's hold our plank. Hold your plank. Option A, hold plank. Option B, drop to the knees. Option C, walk the hands. Out. Out. In. In. Hello, Abs. There they are. Out. Out. I feel it. Come on. Five, Four, Three, two and one. You're done. Nice work. All right, you ready for that jab cross. Two speed bags. Other side, other side. Just switch sides. Body space one way. Ready? Jab, cross speed. Big speed. Big. 1, 2, 3, 4. 1, 2, 3, four. That's where you go. In. 3, 2. Let's go, let's go. Jab, cross. Punch, punch. 1, 2, 3, Four. 1, 2, 3,4. Lean into those punches. Come on, come on. Throw some strong punches at me. Right here, right here. 1, 2, 3, 4. 1, 2, 3, four. You're halfway. Halfway. Halfway. Let's go. Come on. You got it. You're gonna hold that back arm. Just that back arm. Jabs across the body in 10. Let's go. 10 seconds. Right here, right here. Boom. Boom. Come on, strong arms. Five, four, three, two. Just that back arm. Boom. Boom, boom, Boom. See that core, that torso rotation? Boom, Boom. There it is. Boom, Boom. Come on, make it big. Make it powerful. Drive through the backside of the body. Punch it. Twist, punch, twist. Five, four, three, two, one. Walk it off. Nice work, you guys. Down to the mat. Final set of circuit number one. That knee, toe crunching. Okay, just my left leg this time. Knee, toe, half crunch, full crunch. All right, you ready to do this thing? Let's go. Half crunch, full crunch in 3, 2. Let's go. Let's go. Knee, toe, knee, toe. Use that exhale to pull you up towards your toe. Like I said, if that's too much, you can always stay right here. Knee, knee. Okay, this is option A. Option B. Half crunch, full crunch, half crunch, full crunch. Come on, you got it. Halfway there, halfway there. Then we go to lower burnout. 20 seconds of bicycle crunches. Arms and abs. Circuit one. Just pure fire. That's what this is. Come on, you got this. Stay with me. 5, 4, 3, 2. Let's bicycle. Option A, he can stay on the ground, bent at 90 degrees. Lift, lift, lift. Option B. Come on, send them on right here. 20 seconds. You got this. Right here. 10, 9, 8. Let's go. 7, 6. Come on. 5, 4, 3, 2, 1. Woo. One minute rest. One minute rest. Awesome job, you guys. Grab some water. Circuit one. Circuit one is done on the circuit number two. On to circuit number two. Back and biceps. Back, biceps, abs, Back, biceps, abs. I'm going to show you. Move one. This first move is a little complicated. Right? That first move of the first circuit. Now this one. It is a Superman. Plank and row. So it looks like this all the way to my belly. I reach my arms up, I lift. Come in, plant my hands right next to my chest. Push myself up to plank. Row, row, Lower down to the belly. Out, lift, bring it in. Up, row, row. Okay, you can always push yourself up from your knees. It is a Superman with a row, a plank and row using just your body weight. Okay? Then you're gonna hold Superman for your burnout. You guys ready to do this thing? Get down on your belly for Superman. We'll lower down. Starting to plank. Lowering down in three. Three, two. Let's go. Lower. All the way down. Reach the arms out. Lift. Bring it in. Plant. Row, row, lower. All the way down. Reach, out, Lift. Can you get those quads off the mat? Engage that low back push up. Row, row, lower. Down, out, lift. You can always push up from the knees and then pop to the toes. Row, row, all the way the to the belly. Reach, out, lift. Working our back here. That is our focus. Come on. Pull, pull. You got it. You're gonna hold that Superman. You're gonna hold that Superman. That's where we hold. You're there in 10 seconds. Come on. Row, row, all the way down. Let's get one more in. Lift. Come on. Give me two rows. Then you're gonna hold that Superman. Lower all the way down to your belly. Hold it here. Superman. Reach out. Can you pull? Can you lift your core quads off the mat and just squeeze. It's a lap. Pull, Superman. Lap, pull. 20 seconds. Pull. Pulling your elbows down towards your hip. Squeezing your back. Squeeze. Let's go. Right here. Oh, that back side of the body is totally fired up. 5, 4, 3, 2, 1. Nice work. Push up and back. Okay, we're gonna add on. We'll start facing this way. It doesn't matter. We're gonna do both sides. Gonna add on to that. Jab, cross, jab, cross, hook. Other upper looks like this. Jab, cross, hook, upper. Bring it fast. One, two, three, four. One, two, three, Four. That's your move. In three, two. Let's go. Let's go. One, two, three, 4. One, two, three,4. Jab, cross, hook, hook. Jab, cross, hook, hook. Jab, cross, hook, hook. Come on. Okay, can always forward down. 1, 2, 3, 4. 1, 2, 3, four. You move at a pace that works for you. Do you feel every angle of your core twisting through these punches? Come on, flex those biceps. On the hook in the upper. Hook. Flex, hook, flex. That's what it is. Okay? We're going to hold hooks. That's what we're going to hold. That's our 22nd burnout. You're there in five, four, three, two, one. Right here. Hold the hook. Tap, tap. Come on, Hook. Flex the biceps. 20 seconds. Hook it. You think about landing that punch on the side of someone's face? Hook, hook, hook. Throw it from the backside of the body. Flex the bicep. Whoo. Right here. 5, 4, 3, 2, 1. You're out. Nice work. Last move, last move. I'm gonna grab my sweat towel. I'm starting to get sweaty up in here. Okay, Plank, low, plank. Rolling low. Plank. With a back fly. So I open, open. Squeezing my back as I open. Okay, rolling back Flies, you're on in three, two. Let's go. Find that low plank. Open. Squeeze, squeeze. 40 seconds. Squeeze. Slow and steady. Side, center, side, center. Arm stays. Goal posted at 90 degrees. Keep those hips nice and low. Your option is to do this from the knees. Roll open, roll open. You can take this from the knees or from the toes. You're squeezing your back. Either way, you're halfway. Come on, squeeze. Knees or toes, squeeze. We're gonna hold a side plank, but it's a modified side plank. Okay, we're gonna work on the abs for that last 20 seconds. Really gonna bring it in. 10 seconds. Holding a side plank. Doesn't matter which side. You're gonna do both sides. You're there in 5, 4, 3, 2. Hold the side plank inside. Knees on the ground. Lift that outside toe. Tap, tap, tap that toe. Don't overextend, don't kick. Way back. Just here, neutral. Here, neutral. Hitting those low abs, pull the toe to the hand. Inhale, inhale. Use those low abs. You have five, four, three, two, one. Nice work. Awesome job. Circuit number two. One more time through back and biceps. Starting Superman. Okay, Superman, lower all the way down to belly. Superman, replant. Row, row, Superman. Row, row. We're going to start in that high plank position and lower to our belly for our Superman. Come on, you guys. 40 seconds. You're there in three, two. Let's go. Superman, all the way. Belly to the ground. Out. Lift. Bring it in. Replant up. Row, row. Lower the belly to the ground. Reach out. Lift. Nice. Bring it in. Plant up as one straight line. Again. Take it from the knees if you need to. This is a challenging move. It's basically a push up, but a push up on steroids because you're pushing your whole body off the ground from that starting position with no momentum. Nice work, you guys. From here, you're holding that Superman. Superman lap. Pull. Nice work. Lift. Come on, you got this. Up, row. Give me one more full one. One more full one. Let's go, Molly. To the ground. Out. Lift. Bring it in. Push yourself up. Row, row. Take it down to the ground. Hold it here, Superman. Hold the Superman. And lat. Pull, pull. Pulling my elbows down towards my hip. Pull. Squeeze your back. Flex your laterals. Ah, nice work. Come on. 22nd burnout. 22nd burnout right here. Yes, you can. You can do anything. Come on. Three, two, one, push. Up and back. All right, let's bring it up to that standing position. Ready for that combo move. Other side. Jab, cross, hook, upper jab, cross, hook, upper okay. Jab, cross, hook, upper. You take it at your pace on that upper and that hook. Flex your biceps, okay? You're there in three, two. Let's go, let's go. Jab, cross, hook. Jab, cross, hook. 1, 2, 3, 4, 4. 1, 2, 3, four. 1, 2, 3, Four. Jab, cross, hook, upper. Tell yourself what you're doing. Come on. Jab, cross, hook, upper. Walk through it. You'll catch on. Just keep moving. Option is always okay. Slow it down. Jab, cross, hook. Halfway. Jab, cross, hook, upper. Come on, let's go. Nice work. You're going to hold those hooks. Jab, cross, Ha. Jab, cross, hook. Helpers. Come on. Flex those biceps. Let's go. Right here. Bring it home. 5, 4, 3, 2, 1. Hold your hook. Hook, hook, hook. Land those punches right on the side of someone's face. Come on. Boom. Flex that bicep. Let's go. Keep that core nice and tight. Arms and abs. Boom. That's what you're doing right here. Finish with me. 5, 4, 3, 2, 1. Walk it off. 20 seconds on the rest. Last move is circuit two. Rolling low plank. Okay? Down to the ground. Find your low plank. You're gonna roll side to side with that modified little back fly. Squeezing the back. Come on. Yes, you can. 40 seconds. You can do this. Knees or toes. You're there in three, two. Let's go. Fly, slide. Just roll those hips side to side. Roll. Squeeze the back. Squeeze, squeeze. This is one of those moves that you can walk through where you're just like, yep, I'm doing it. Here we go. Or you can really put your mind to the muscles and make it work for you. Create resistance with your own body weight. Come on. Halfway. Create resistance with your own body weight. You're gonna hold that side plank, those toe taps, that modified side plank with that inside knee on the ground. And then you're going to tap that toe, hitting those low abs, okay? That's where you go in 5, 4, 3, 2, and 1. I'm gonna go to the other side so I can stay facing you. Let's go. Inside knee on the ground. Lift. Lift those hips. Tap, extend, tap, extend. Keep those hips lifted nice and high. Big Exhale, exhale. Inhale. 10 seconds. Let's go. Hit those low abs. Come on. Finish circuit two right here. Yes. Five, four, three, two, one. Nice work. Two circuits down, one to go. One minute break. Let's grab some water, you guys. Grab some water. All right, you guys. Only one circuit left. One circuit left, two times through circuit three. All about the arms. We're hitting everything, but we're focusing on the chest, the triceps and the abs. Okay, I'm going to show you through your moves. Same thing, three circuits, 40, 20, 40 seconds of work. 20 second burnout. Then you get a rest again for 20 push ups. I know you've been waiting for them, haven't you? I have. Come on, I'm going to show you. Okay? You can do this from your knees or toes. I'm going to show you straight on. You're going to walk your hands out. Out. Give me a wide push up. In, in. Give me a narrow push up. Okay. I'm going to do this for my knees. I'm gonna do this for my knees. You can do it from your knees or toes. So it's out, out, wide, push up. In, in, narrow push up. That is your 40 seconds. And then we're gonna hold that narrow push up for a burnout. This is a lot of pushups, a lot of push ups in one minute. But that is what you're here for, to challenge yourself and make yourself better. Okay? So I'm going to take it from the side. Knees or toes, you get to decide your workout. Wide, wide, narrow, narrow. Still got a little bit of rest. I'm going to give it to you, right? We are going to rest and then we are going to do these push ups. Mind over matter, right? You are strong and you are capable of doing push ups. Yes. Going to tell myself that every time. Push ups are my personal weakness. That's what I'm here for. I'm going to be doing push ups on my toes. Just give me a little bit. Give me a year. I'm a year postpartum, so I'm still working on it. All right, set yourself up. You're going to walk your hands wide, one wide push up. Then walk your hands narrow, one, narrow push up. You're there in three, two, let's go. So walk the hands wide. Give me a wide push up. Walk the hands narrow. Give me a narrow push up. Walk it wide, wide, push up. Walk it narrow, narrow, push up. Okay, Both times. Okay. My elbows are coming back towards my body. They're not flailing out towards the side. They're coming back towards my body. Wide and narrow push ups. This is going to be a challenge, you guys. 40 seconds of fire. You're halfway there. Halfway there. Come on. I know it burns. I know it burns. Push ups are so good for us. They are a true sign of body weight strength. Okay. True sign of body weight strength. That's why they do them all all the time, right? The military, the Navy seals. Come on. You're going to hold that narrow push up. In 5, 4, 3, 2. You're going to walk those hands and find that narrow push up. Elbows are going to graze the rib cage. Down, up. 20 seconds. You do your best. If you can get three in, and then you have to take a quick push back. You do that, okay? And then you come right back in. You just got to keep moving. Come on. 10 seconds. What do you got for me? Hold those narrow push ups. I know it burns. It burns. Come on. Five, four, three, two, and one. Failure. Failure. You guys, failure is not a bad thing. It's a good thing, okay? It means I work my muscles to fatigue. You're gonna flip over to your back, side, fingertips, face your butt. It's a crab walk. I walk up, two, three, tap the toe. Back, two, three, tap the toe. Alternating toe taps, three, crab walks, up three, Back there in three, two, let's go. So it's up, two, three, tap back, two, three, tap. Up, two, three, tap, back, two, three. I think about moving opposite foot and hand. Opposite foot and hand move together. Keep those hips lifted. Keep those fingertips facing your butt. Do you feel your triceps? Oh, there they are. There they are. Oh, I feel them. Triceps and abs. Ooh, arms and abs. That's what this is. Triceps and abs. Come on. Yes. You got this. Come on. 10 seconds, let's go. You're gonna sit back on your butt for your burnout in 5, 4, 3, 2, and 1. Sit back on your butt. Find a boat pose. Option A, hold here, hold here. Option B, tap to toe. Tap the toe, tap the toe. Tap it, tap it. Like those crab kicks, right? Just reaching for that toe, toe, toe. Come on. Yes. Let's go. 5, 4, 3, 2, 1. Nice work. Last move, all the way down on the ground. Gonna hit those abs to finish it off. Okay, so I'm lying flat on my back. It is a single, single, double leg lower option. The arms can be at my side or behind my head. Okay? I go one, one. Both single, single, double. Ready? Let's drop that right leg in three, two. Let's go. 40 seconds. Right leg drop, left leg drops. Drop them together, pull up together, one, two, together. 40 seconds. Okay, settle in here. If you're like, I got this, okay, you can always take the hands behind the head. That's going to make it more challenging. I'm going to keep my hands right here by my butt. Still working on Rebuilding that core strength post, baby. You do you. What I want you to avoid is any coning or doming of that midsection. So keep it nice and tight right here. You shouldn't see a bridge or a cone or a dome. Ok? You want to avoid that. Use that breath. Big exhale pulls the legs up. Inhale, exhale, pull. Big exhale pulls those legs up. Come on. Yep, you got it. Okay, Nice work. You guys are doing so good. From here, you're gonna hold those legs out. You're gonna give me a scissor chop. I know it's gonna burn. You got 10 seconds here. You can always bend at the knees. I'm gonna show you modifications. Okay? Nice work. You're there in 4, 3, 2. Lower the legs to where you can or bend the knees right here. Chop, chop, chop, chop, chop. Get those legs straight. Chop, chop, chop, chop. Flex your feet. 20 seconds. You can lower it. Oh, it burn. Come on. Arms and abs. Let's go. Finish with me right here. You got. Oh, you got 5, 4, 3, 2, 1. That's a good burnout. Nice work, you guys. Okay, you got one more time through circuit number three. One more time through. I know. Push up. One more time. Yes, you can. Come on, pump yourself up. Let's go, let's go, let's go. One more time through this circuit. That's it. Wide, narrow. You're gonna walk your hands wide and then narrow. Wide, narrow. Push ups, knees or toes. You're there. In three, two. Let's go. Walk out. Out wide. Push up. In, in. Narrow. Push up. Come on, you guys. 47 seconds of work right here. Break it down. One rep at a time. This is it. Finish strong. I know push ups are hard. I know they are. But you are strong, okay? Push ups are hard, you are strong. Say it. Push ups are hard, but I am strong. Come on, let's go. Push ups are my most challenging exercise, okay? Yes, they are. They are so tough. That's because they're a true sign of strength. And I can't wait till I can come back and do some on my toes with you. Yep. I'm gonna come back and do some of my toes. Let's go. 10 seconds here, then you're gonna hold that narrow push up, okay? It's gonna be challenging. You got it. You're there in 5, 4, 3, 2. Hold that narrow push up. Let's go. Elbows graze the rib cage. Come on. Up. Come on. Do your best. Go as slow as you need to. Just keep moving. Whoo. You guys, I am Struggling through every rep of this. I am right here with you. I am right here with you. It burns, I know, but we are strong. Come on. 10 seconds, let's go. Let's do it. Come on. Fight it. Fight it. One more rep. Yes, you can. One more rep. Let's go. 3, 2, 1. Nice work. Struggle through every rep of that. And there is no shame in that. No shame, because I did it. You do your best, you forget the rest. That is what we're here for. You guys, crab walk, fingertips. They face my butt. I lift my hips off the mat. Walk up, three, touch the toe. Walk back, three, touch the toe. Let's go. Three, two. Let's go, let's go. One, two, three, tap back, two, three, tap again. This is a move that's gonna challenge you, right? You're like, this feels goofy. That's okay. So what you're here for, to try new things, right? Try new things. Train differently. Train differently than what you're used to. Avoid fitness plateaus. Get stronger, get better. Be beautiful. Thing is, this workout stays here, okay? You can come back and do it anytime. Come back and do it. Get better, get stronger. You're gonna hold that boat pose. We're gonna hit those abs, okay? Ten, let's go. Ten seconds. Finish with me. Come on. You got five, four, three, two, one. Sit on your butt. Option A, hold. Boat pose, right here. Just hold it. Option B, Toe, toe, toe, toe. Let's go. Come on. Hit those low abs. Let's go. Burn them out right here. 10, 9, 8. Let's pick up our tempo. There it is. Come on. 5, 4, 3, 2, 1. All the way down. Nice work. You ready for your last circuit? Single, single, double, leg lower. And scissor chops. This is it, you guys. This is it. Single, single, double, leg lower is what you've been working for right here. Finish strong. Hands can be by your butt. Hands can be behind your head. Keep your low back connected to the mat. Flex your feet. Single, single, double in three, two. Let's go. Here we go. One, two. Together. Single, single, double. Nice work, you guys. Nice work. Think about pulling that rib cage in nice and tight. Keep that rib cage connected. When you hear trainers say, keep your low back on the mat, you're like, how do I do that? Pull your rib cage in. Think about keeping those ribs pulled in, okay? You got to breathe through it, but keep them pulled in nice and tight, okay? Range of motion is going to look different for everyone. You don't have to go all the way down to the mat. Do what works for you? Nice work. 10 seconds here. 10 seconds and. And then you're gonna hold scissor chops for your final 20 seconds. In 5, 4, 3, 2. Hold it where you can. You can hold it high, you can hold it low. You're chopping. Chop, chop, chop, chop. Come on. Close those eyes. Breathe into it. Let's go. Finish with me. Come on. We're in it together. Team for ten. Nine. Eight. You got it. Seven. Yes, you can. Six. Five. Four. Three. Two. And one. Holy bananas. Take a nice long body stretch. Legs, go long. Arms, go long. 30 minutes of arms and abs. That is tough stuff. Strength training with your body weight is no joke, right? Okay, when you're ready, you're gonna pull your knees to your chest. Just take a nice little roll here. Roll yourself up to a seated position. You're actually going to come up and over. We're going to go tabletop for our strength stretches. Tabletop right here. Shoulders stacked over wrists, hips over knees. Give me a big inhale. Windmill one arm up to the sky. Exhale. You're gonna thread the needle, dropping the ear and the shoulder to the ground. Okay? Hips stay high. This should feel so good for your shoulders. So good. Nice work. Awesome job, you guys. Hold it here for 3, 2, 1. Bring it all the way back up. Open up that chest. Set it back down. Let's do the same thing. Other side. So big. Inhale, reach up. Exhale, Thread the needle, ear and shoulder. Go to the mat. You guys, I'm so proud of you. This was a tough upper body workout. Seriously. Push ups, all this stuff. It is. This is hard, hard stuff. And you did it. So proud of you. Nice work. Bring it back. Big inhale, reach up. Nice. From here, you're going to plant your hands up. We're going to go into a puppy dog stretch. So you're going to walk your hands out, keep your hips high, put your thumbs up towards the ceiling, and just reach your hands away from your body. A little different than child's pose because my hips stay high and what I'm getting into is my lats right here. So all that back work we did right here. These are my lats. Opening these up, so good for range of motion for all those push, pull movements we do every day. Nice. This should feel really good. This is one of my favorite upper body stretches. I could just sit here again. Come back to 24 hours after you do this workout and just stretch it out. Walk those hands back in. Nice work. Tuck the toes under. Take a nice down dog press your chest towards your thighs. Walk your hands back to meet your feet. Nice grab. Rag doll pose. Just grab opposite elbows or biceps. Let it all hang heavy, releasing all that tension you built up in the neck and shoulders. Bend at the knees. Roll up one vertebrae at a time. When you get to the top, give me two big shoulder rolls. Up, back and down. Up, back and down. We're going to finish with a chest expansion because it just feels so good. Take the hands behind your body. Interlace them. Pull the knuckles away from the tailbone. Look up towards the sky. Right here. Just opening up that chest. We spend so much time hunched over our computers, our phones, our babies. Just open it up. Release those arms, clap those wings. Awesome job, you guys. Thank you so much for joining me for this 30 minute arms and ab strength workout. More workouts in the 00:30 program below on this page and more of my workouts in general are on this this page. Thank you so much for showing up. Thank you so much for sweating and I look forward to moving with you again really soon. Awesome job and have a great day.