30-Minute Dumbbell Arm Workout | Sculpted Arms At Home (Prenatal Workout)

Hi, I'm Lindsey Baumgren of Nourish Move Love. And this is your 30 minute arm workout. It is all strength, you guys, all strength, all upper body. We are gonna hit the shoulders, the chest, the back, the biceps, the triceps, you name it. We are gonna crush it all using just a set of dumbbells. I have a set of 10 pound dumbbells. You can always grab a heavier set and a lighter set to drop down to. And you can do some of these exercises with just your body weight as well. And so we're gonna get ourselves warmed up and then we're gonna jump into the workout. It looks like this. Four circuits. Each circuit has three exercises. You're gonna do about 10 to 12 repetitions of each exercise. You're gonna repeat it twice and that's how it's gonna work. So that's what we are gonna do. All strength, all upper body. It is going to be a good one. Let's get ourselves warmed up and jump into the next 30 minutes of strength training that upper body. Here we go. So let's get ourselves warmed up. My feet are about shoulder width distance apart. Give me a big inhale, reach, exhale. Two more just like it. Big inhale, breathe it in and push it out. One more. Just like it. Inhale, hold it up. This time, right wrist grabs left wrist up and over side body stretch. Open up through the lats, the obliques, all that side body. Good stuff. Yes. Nice. Bring it back to center. Flap your wings for me. Just flap them. Yeah, that feels good. Right? And do it again. Big inhale, reach up. This time, left wrist grab right up and over left side body stretch. Nice. Open up those lats. There we go. Back to center again. Flap those arms. Flap them, flap them, flap them. This time you're going to reach up tall and you're just going to pedal the arms back. Open up the chest, the shoulders. Soft bend in the knees. Brace that core. Nice and tight. Got to get some lotion on those shoulder joints. You got four, three, two, step, touch. Let's go side to side. Reach it and tap it. Just reach across your body. Open up the back, the shoulders, the chest. Give me a little tap and tap. Get that blood pump in. Whether you're doing this workout in the morning or or the pm, whatever time of day works best for you. Gotta get moving. You got four. Three, two, one. Reach up nice and tall again. And this time you're gonna swim towards me. So swim forward. Swim, swim, swim. Yep, moving that upper body, keeping that core tight. You Got four. Three, two. Back to taps this time. Reach up and up. Take it up and up. There you go. Big reaches, big swing. Nice. Now give me both arms. Both arms. Go side to side. Feels good, right? Shake it out, shake it out. Heart rate's starting to rise. Blood's starting to flow. You got 4, 3, 2 and 1. I'm gonna go to the side so you can see me. You're gonna hinge forward to a forward fold and you're gonna walk out to a high plank. So walk it out, inchworm it out, plank. And then walk right back in. Tap the toes, stand up tall. Squeeze. So these are walkouts. You are warming up your shoulders, your core. Walk it back in. You're gonna take two more just like it. You can always drop to your knees in plank if that feels better for you. Especially if you got a baby on board like this. Mama does. You can drop right down and then walk it back in one more. This time you're gonna hold your plank. So walk it out. Hold your plank. Hold your plank. I'm gonna drop to my knees. Keep this babe safe and just give me some shoulder circles. Circle tiny circles. Switch directions. Circle tiny circles. Keep that core tight. Hold it here. Take a nice wide base with your feet. Shoulder taps, opposite hand. Opposite. 7, 6, 5, 4, 3, 2, 1. Tuck your toes. Push back down, dog. Press those heels towards the ground. Pedal mount. Press your chest towards your thighs. From here, you're gonna shift forward. Knees or toes. Give me a push up. Push back. Down, dog. Shift forward. Give me a push up. You're just taking a couple of these, warming up that chest. We're gonna feel those push ups today. You got two more push up. Last one right here. Down, dog. And give me that push up. And then find one more down dog. Stretch it out and walk your hands back to meet your feet. Stand up tall and we're going to tap it out. So tap, tap, option. Take it to a jack for eight. Seven, six, five, four, three, two, one. Hold it here. You're going to punch it. Right, right, right. Warming up that upper body. Give me jab. Strong arms. Come on, punch it. 8, 7, 6, 5, 4. 3, 2, 1. Bring those arms, goal post them and you're gonna go. Pull and pull. Tap and pull. Squeeze. Back, chest, back, chest. Squeeze it. You can always go to a jack for eight, seven, six, five, four. Back to jabs in two, one. Jab it right, right. Eight, seven, six, five, four, Three, two, one. Are you warm? I hope so. Grab some water. We are gonna get into our first Set. Starting three moves that are chest and shoulders. Three moves, chest and shoulders. We're gonna start on the ground. Push ups. I'm going to grab my dumbbells because I like doing push ups on my dumbbells. Nicer for my wrists. And I'm going to be doing my push ups from my knees. You do knees or toes. It is a two count. Push up. Down two, up on one. It looks like this. We go down two, up on one. You take it at your pace, your tempo. You are on in three, two. Let's go. We go down two, up on one. Down two, up on one. You're leading with your chest. I know push up. They are a bugger and they are hard. We are starting with them. We're gonna knock them out, get them out of the way right away. Down two, up on one. Lucky me. This baby almost makes push ups easier by my knees. And I only have to go down to the point where my belly gets close to the ground. Right down to those elbows. Fall back towards my hips, not out to the side. Two more. Down two, up on one. Last one. Down two, up on one dot Sit it back. Quick stretch, quick stretch. You're gonna give me two push ups. So two push ups, down and up. And then you're gonna sit back to your heels and give me four neutral shoulder presses. It goes 1, 2, 3, 4. Okay, two push ups. Four shoulder presses. That's where we're at. Shoulders and chest. You're on in three, two. Let's go. Push up, push up. Sit back to my heels. Take those weights. Palm, face, in. 1, 2, 3, 4. Whoo. Take it back down. Two push ups. Push up, push up. Lead with that chest. Use your breath. Sit back to your heels. Give me 1, 2, 3, 4. Man doing shoulder presses two push ups again from your knees is challenging because you don't realize you're taking your legs out of the equation, right? A lot of times. 1, 2, 3, 4. When you're standing, it's easy to give yourself a little bounce with those legs and add your legs. You got one more set. Two push ups. One, two, four shoulder presses. Sit it back. Last time. Yes, you can. Come on. 1, 2, 3, and 4. Was that a challenge? Holy bananas, it was. I felt it. I hope you felt it. Okay, you're gonna bring those arms up to a goalpost position right here. It's in, it's out. Press down. My shoulders are on fire. We're gonna see how many rounds we can get through. All right, Find that goal post position. Shake it out. You're on in three, two. Goal post. Chest back, right, Down. Chest, back, left. Oh, my goodness. Chest, back, push. Oh, I feel this. In, out. I want to drop. We got two more. In, out, go right. Finish with me. In, out, Push left, down. You're done. Shake it out. Flap your wings. Grab some water. That short little burnout at the end. Move number three. That was hard. Right? Repeat it. Same three moves. You're going to repeat it, starting on the push. Up, two, count. Push up. Down on two. Up on one. Knees or toes? You get to decide. It's your workout. Down on two. Up on one. You're on in three, two. Let's go. We go down two. Up on one. Down two. Up on one. I'm leading with my chest. Down two. My elbows fall back towards my body. Slow on the down. Quick on the up. Down two. Exhale. Use your breath. Inhale, inhale, exhale. Two more. You got it. Down two. Come on, one more. Yes, you can. Down two. Up on one. Sit it back. Quick stretch. Push ups. Okay, you're gonna stay on it. Two push ups. Four shoulder presses. My shoulders are already on fire. I'm gonna take it to one dumbbell and show you what that looks like. You can easily just do it that way, too. Two push ups. Four shoulder presses. You're on in three, two. Let's go. One, two. I'm going one dumbbell. Sit. Back to my heels. I press for four. Three, two, one. Back down. Two push ups. Here we go. One, two. Four shoulder presses. Come on, sit back. Come on. You got four. Three, two, one. Yes, you can. Come on, let's do it right here. One, two. I'm fatiguing. That is the goal. We are breaking down this upper body. Two, three. You got one more set finish for me. Two push ups. Come on. Yes, you can. 1, 2. Take it to four shoulder presses. Right here. You got 1, 2, 3 and 4. Nice work. Awesome job. Okay, you guys, that burnout move. You just gotta give me two sets. Two on the right, two on the left. In, out. It's that chest tap and alternating shoulder press. Are you ready? I know. My shoulders are on fire, too. Yes, you can bring them up right here. It's in, it's out. Push right down. In, out, left. One more set each way. In, out, push. Last one. In, out, push. You're done. Nice work. Set one. Shoulders and chest. Shake them out. Grab some water. You are done with shoulders and chest. And we are on to set number two, which is back and tricep. Back and tricep. Okay. Starting with a combo move, it is a bent over row to a tricep kick. Okay? So it looks like this. Hinge forward, belly's pulled in nice and tight right here. Elbows go up to the sky. Straight back, straight in. Row with the tricep kick. You're on in three, two. Let's go. Row, kick in. Down. Slow. Controlled is the name of the game. It's up, it's back. Slow and steady wins this race. Yes. Come on. You got it right here. Row, kick in. Down. Come on. Back. Triceps. Yes. You can notice how I'm not swinging these weights. It's straight back, straight in. Not using my body, not using my momentum. Using my triceps. They're on fire. I feel them. It's out. It's in. Down. Come on. Yes. Can you give me two more like it? Yes, you can. Row, kick in. Last one right here. Row, kick in. Down. Nice work. Single arm rows. I'm gonna double up my weights. I'm gonna start on my. We'll go right arm, start on my right arm. So I'm gonna double up the weights. Now you can do this with one dumbbell. Okay. Row. My back is a big muscle. Largest muscle group in the upper body. So I'm going heavy. £20. Double it up. Taking a staggered stance here. It's a single arm. Row. Row. Down. Let's go. 10. You got it. 9. Come on. 8. Stay with me. 7. Yes, you can. 6. Come on. 5. Elbow high to the sky. 4. Belly tight. 3. 2 and 3. 1. Nice work. Combo move. We're going to take it down to the mat. Okay. Down to your mat on the back. If you don't feel comfortable going on your back, stability ball is a great option. Love a stability ball. Okay. Still feels good for me to be on my back. So that's where I'm gonna go. It's an overhead pull and tricep skull crusher. So it looks like this all the way down, up, bend, extend. So on that overhead pull, we're getting into my laterals in my back and then, then triceps. You're on in three, two. Let's go. So overhead pull, core stays tight. Tap the weights, bring them overhead skull crush to the top. Down, up, bend, extend. It's back. These are my laterals and these are my triceps. My low back stays driving into the mat the entire time. Pull that core tight on that overhead pull, bend, extend, extend. I love this move because it gets into our lats of our back, which are really hard to do with Just dumbbells. Normally you get your lats from lat pull downs at the gym or pull ups, but it's hard to do it with just dumbbells. This is the move. So when you talk about that little flab that might hang over your bra, that's your laterals. That's what this is. Targeting. Down, up, bend. You've got two more. All the way down, all the way up. Bend, extend. Last one. All the way down, all the way up. Bend, extend. Nice work, you guys. Awesome, awesome job. All right, grab some water if you need it. We are going to do that again. Same three exercises. Staying on the back and triceps. Going with a bench over row to a tricep kick for move number one. You ready? Let's close it out. Back and triceps. Second time through it, you're crushing this upper body workout. Let's go. Feet are shoulder width, distance apart. Hinge over. Pull that belly nice and tight. Row kick. You're on in three, two. Let's go. Give me a row, a kick. In and down. Slow and steady on this one, you guys. Slow and steady. You got it. Back triceps in and down. Strength training is the name of the game here. So my heart rate is definitely still getting up because this baby requires a lot of oxygen. But you guys, this is a great workout. A lot of people are like, oh, but I want to get that heart rate up. But strength training is so good. You can't do hiit every day, my friends. No. Strength training, slowing down, focusing on the muscles that you're working, breaking down that upper body and that lower body. 30 minutes of just upper body work. That is tough and it's so good for you. Strength training is so important, especially as we get older. You know, you start losing muscle mass at age 30. Hello, that is me. What? No way. I know, right? Come on. Pull that belly tight. You got two more right here. Back triceps down. Last one right here. Back triceps in. We're going to settle in on that back. Going to that single arm row, left arm. This time I'm going to double up my weights again. You can always do this with one or two weights. I made 10 pounds times two, so I'm going for 20 pounds right here. Hinge over. Pull that elbow high to the sky. You got 10. Let's go. Nine. Yes, you can. Come on. That's eight. Seven. Stay with me. Six. Keep that core tight. Five. Halfway done. Four. Stay in it. Three. Come on. Two. And one. You're done. Nice work. Back to that ground, we go for that overhead pull and that tricep. Skull crusher. So sit back on your back. Core stays nice and tight. Overhead pull, arms go straight. Soft bend in the elbows. Back drives into the mat. You're on in three, two. Let's go. Pull that navel to the spine. Tap the weights. Separate them. Skull crusher, bring them back together. Overhead pull laterals. My back and my triceps. Nice work. Back and triceps. We're closing out. Set number two. Right here. And then you're on to set number three. Good old biceps. Yes, biceps. Then we're going to throw a little bit of total arms in there. Come on. Yes, you can bend. Extend. Now, by this point, you should start to feel fatigue in the back and in the triceps. If you're not there yet, grab heavier dumbbells. For this one. I'm not gonna lie. If I was at home doing this by myself and not taking you through it, I'd probably be using £15. I'd try and go a little bit heavier. I have tens right now. Try and go heavy. The goal is to hit fatigue. You got two more? Yes. Down, up. That is how you get better. Grab heavier dumbbells. You can always drop down. Last one. Overhead, up. Bend, Extend. Nice work. I'm gonna do the good old pregnant. Get up right there. Roll over to the side. Okay, you guys, that is set number two. You are done. We're on to set number three. Grab some water. Set number three is biceps. Okay, we're gonna hone in on those biceps, and we're gonna add a little bit of total arms, too. Okay? Biceps. Starting with a good old two count curl, it's two on the up and two on the down. So soft bend in these. Core is nice and tight. Palms face me. Elbows are off the body. It looks like this. It's up 2, down 2. You got it. Up 2, down 2. It's slow and controlled the entire time. The muscle building for the bicep actually happens in these eccentric motion, which is the way down. So it's exhale, two, inhale, two, exhale two, inhale. You got it. Bring them all the way up, all the way down. It's two counts. Don't beat me up. Keep it slow and steady. Slower is harder. Yes. Keep that core tight. Just use those biceps. Up, two, down. You've got one. One more. Take it up two, down. You're gonna bring them up, hold them halfway. It's a half curl. Drop right up, drop left. So you're keeping constant Tension on those biceps by keeping them halfway, alternating half drop, halfway down, all the way up, halfway down, all the way up. Do you feel those biceps yet? Oh, you should. Come on. If you don't feel them, you gotta grab heavier weights for me next time. Through this. Yes. Come on. Keep that core tight. Keep breathing. Inhale, exhale, Inhale, exhale. Stay with me. Yes, you can. Right here, you got four more. Two each way. That's four. Come on. Three. Stay in it. Two. Last one. Right here. Up. Take a quick break. Hammer, curl, neutral press, overhead. Tricep. We're going to put everything together that we've done so far. So soft bend in those knees. Hammer, curl, palms facing, Hammer, curl, neutral, press, bend, extend. Down, down. That's the move. You're on in three, two, let's go. Curl, press, bend, extend. Take it down, down. Give me a curl, a press, a bend, extend. Down and down. Biceps, shoulders, triceps. Putting them all together in this upper body. You got to keep that core nice and tight. Squeeze your glutes, squeeze your core anytime you're going overhead, my friends. Up, up. Bend, extend. Yes. Stay with me. Biceps, yes. Come on. Triceps, you got too warm. Put it together. Up, up, bend, extend. Last one. Yes, you can finish. Curl, press, bend, extend, down. I like to set my weights down. Shake it out. Those forearms, that grip, that should be on fire, too, from those bicep curls, right? Okay, set number three. You got another round? Knock it out. Curls, two counts. And this time, we're going to switch direction on those alternating half curls. Okay, biceps, finish it off right here. And then we go to set number four, which is total arms. We're going to put everything all together, so pick them up right here. Soft bend those knees. Core is tight. Palms face me. Two. Comp, curl. You're on in three, two. Let's go. Take it up two, down, two. Slow and steady wins this race. Yes. It's hard. This should be challenging. If it's not, grab heavier dumbbells, you guys. Up, two, down. Come on. You want to hit four fatigue with each muscle group that we're working. That is the goal. That's how you get better. That's how you get stronger. Come on. You got it. Take it up. Two, down. Stay in it. Up, two and down. You got four more. Yes, you can. Let's go. That's four, up, two, down. That's three. Stay with me. Come on. Yes. One more right here. Take it up, two down. You're gonna bring it up. Halfway, Quick shake, quick shake. Halfway. Hold hold it here. Alternating curls. All the way up, halfway down. All the way up, halfway down. Get those elbows off your body. Use your biceps, my friend. Switching directions, working that upper head of the bicep this time. That two headed muscle. We hit the lower on the other half curl. Now we're hitting the upper. Oh, these weights are starting to feel heavy. I hope yours are, too. Come on, stay with me. You got this? Yes, you can. Right here. Four more to each arm. Up, down, up. Left side each way. Take it up. Down. Last one. Up, down. Take it down. Shake, shake, shake, shake, shake. Last set. Hammer, curl, neutral press. Tricep, finish off. Put it all together. Palm face in. Right here. It's hammer, it's pressed. Tricep, up, down, down. Hammer, press, bend, extend. Down. You got this. Give me a hammer, a press, a bend. Extend down and down. Stay in it. Come on, you're almost there. Closing out. Set number three. Right here. Squeeze your core. Squeeze your glutes as you press overhead. Yes, you can. You guys stay with it. Three more up. Bend, extend. Two more. Yes, you can. Give me the curl, the press, the bend. Last one right here. Yes. Stay with me. Curl, press, bend. Extend. Take it down. Nice work. Set those dumbbells down. Grab your sweat towel, grab your water. Set number four. Two times through and you are done with this 30 minute upper body workout. Does that sound good? Yeah. All right, Set number four. Total arms. Okay, we're gonna start on the back, go to the chest, and then we're gonna put everything together. It's gonna be really fun. Starting on our back. This is a gorilla pull, so you're gonna hinge forward. Pull that belly tight. You're going to take those arms. They crisscross, so crisscross. Pull. Switch your cross. Pull. Switch. Pull those elbows. Go. Hide the sky. Back towards the hips. Back and upper shoulders are what you're working right here. Okay, you're on in three, two. Let's go. Pull down. Pull. Now it's really easy to think, oh, I can just swing these weights. No, don't use momentum. Come on. It's back. Come on. Pinch. You gotta hold at the top. Squeeze. Control. Down. Squeeze. Control. Down. Squeeze. Yes. You got eight. Come on. Seven. Yes, you can. Six. Stay with me. Five. Almost there. Give me four. Yes. Three. Nice. Two and one. You're out. Back down to the ground. We're gonna go to a chest fly. Love a good chest fly. Okay, on your back again. You don't feel comfortable on your back. Stability is always stability. Ball is good. You can always use an incline bench right here. It's a chest fly. So I go out and in. Soft. Bend in those elbows, low back drives into the mat. You're on in three, two. Let's go. So I open and I close. Inhale, down, exhale, come together. Those weights should stay right at my. About my nipples. Okay, That's a really good marker. Really good marker to use. Chest stays puffed out. Just go right to the arms. Back of my arms, hit the ground, come back in. Now, if you are able to use a stability ball, you can maybe get a little bit more range of motion. That's what you're going for. You want those muscle tears that happen at the bottom. You want to fatigue out that chest right here. Come on. Open and close. Yes, you can. Opening, close. It should start to feel hard right now. You got four more. Come on, finish with me. That's four. Yes, you can. Three. Stay in it. Last two. Last one. Right here. Open and close. I'm rolling it over again. All right, you guys, you knew it wasn't gonna be a good workout with me unless you got a little bit of, like, kind of burpee action. We're gonna finish with a man maker. It's a push up, row, row, squat, curl, press. I'm gonna walk you through one rep. I'm gonna do the push up from my knees and the rows so it looks like this. Push up, row, row, step or hop in, curl press. That is your move. That is how we are going to finish it. And then we're going to repeat this circuit. You're on in three, two. Let's go. Give me that push up. Row, right, row, left, step or hop it in. Give me a bicep curl, curl and a shoulder press. Take it down, down. We're hitting every muscle group right here in that upper body. Row and row. You got it. Step or hop it. Bicep curl, shoulder press. It's gonna raise your heart rate a little bit too. Right here. Yes. Come on, knees or toes, take that push up. Take those rows elbow high to the sky, back towards the hip. Yes. You move through these at your pace. Your tempo. Mine's a little bit slow, Slower these days with this growing baby bump. But you do you. I'm just here to give you the move, motivate you, encourage you, and make you move along with me. Because it is so good for our bodies and it's so much more fun doing it with someone else, isn't it? Come on, you got one more. Put it all together. Last one right here. Give me that push up row. That row. Stepper. Hop it. Finish curl press. Set it down. Grab some water. Awesome job, you guys. One more set, three moves. One more time through and you're done with your upper body workout. I hope. I mean, my shoulders. I'm feeling this. Like, this is the workout. I want you to walk away from and think, doing my hair, blow drying my hair, those things would be hard. Okay? Holding my baby on my hips, my bicep would be like, on fire. That is the goal of this workout. So let's finish strong. Gorilla pulls. Hinge over, crisscross those arms. Pull up high to the sky. Back towards the hips. You're on in three, two. Let's go. Come on. Last time, last time. You're doing this right here. Pull down, pull back. Feel that back. Turn it on. Fire up that core. Pull the belly to spine. You got eight. Yes. Seven. Stay with it. Six. Nice work. Five. Come on. Four. Yes, you can. Three and two and one. Nice work. Back to the ground. Chest fly. Tell you what, if you didn't feel those chest flies last time, you got to pick up heavier dumbbells. You guys. Okay? On your back. Chest fly. Single count. Your pace, your tempo. You're on in three, two. Let's go. Open and close, open and close. All the way down, all the way up. Chest stays puffed out low. Back stays driving in. Set mat. Exhale. Use your breath to help pull those weights back together. Inhale. On the down, exhale. Pull them back together. Come on. You should be starting to feel this by now. If you're not, you gotta grab those heavier dumbbells for me. Yes. Let's go. Right here. Come on. Pull it back in. You got four more. Finish with me. That's four. Come on. That's three. Yes, you can. That's two. Last one. Right here. Pull it in. Nice work. All right, how we finish? We finish with that man maker. Push up row, row. Curl, press. We're gonna do five total of these complex moves and you are done. Does that sound good? Five total. Push up, row, row. Squat, curl, press. You're on in three, two. Let's go. Push up row. Right row, Left step or hop it. Biceps, shoulders. That's one down, four to go. Come on. Push up, row, row. You're finishing this upper body workout. So strong. You are so stinking strong. Come on, ladies, let's do this strength training. It makes us all better. Come on. Yes, you can. Curl press. You got two more. Two more. Stay with it. Push up, row. Those push ups, shoulders and chest are on fire. Come on, curl one more and you are done. Yes, you can push up. Row, row. Come on, step or hop it. Bicep shoulders. You are done. High five. Awesome stinking job. Let's cool it down and stretch it out. Okay. We're actually gonna go. Let's go to tabletop. Sounds really nice. You earned it. Go ahead, take two cat cows. So drop your belly, lift your chin and reverse it. Tuck your spine up towards the ceiling. Tuck your chin toward your chest. Say hi to your baby if you you got one. And do it again. Drop the belly. Just releasing that low back. A lot of core engagement. A lot of low back engagement with that upper body. Come back to a neutral spine for me. From here. What you're going to do is go into puppy dog stretch. So my hips are going to stay high, but my hands are going to walk away. My forehead comes to the mat and I just reach my fingertips away from me, opening up my back, my laterals. Yes. That should feel really good. Hold for three, two, one. Walk it back in. I know I'm the first to skip stretching you guys, but it is so good for you, I promise. Reach one arm up to the sky and then you're going to tuck it under. Bring the ear down to the mat. Keep the hips high and just gently lean into that shoulder. If it feels good for you, take the opposite hand and reach for that opposite hip. Taking a half bind. Opening up the chest. The shoulders. Shoulders on the other side. Catch your breath. Replant the hands. Bring it back up. Reach for the sky. Set it back down. Other side. Other arm high to the sky. Thread the needle. Bring it down. Ear to the mat. Gently leaning into the shoulder. If it feels good, take the opposite hand and reach for a half bind. Reaching for that hip crease. Yes. Nice work, you guys, stretching out those shoulders. I don't know about you, but my shoulders. We're tired today. Okay, Set it back down. Reach for the sky. One more time. Bring it back down. Let's go ahead. Tuck the toes. Push back down. Dog. That feels good. Pedal out the heels. Walk your hands back to meet your feet. Bend at the knees. Roll up one vertebrae at a time. Neck and shoulders. When you get to the top, give me three big shoulder rolls. Up, back and down. Up, back and down. Up, back and down. Final stretch right here. Take your right arm out. Left arm follows. Push to me. Open up your back. Push, push. Push those palms towards me. Now you're going to reverse it. Right arm back. Left arm follows. You're going to interlace the hands, pull them away from your tailbone. Take a chest expansion. Look up to the sky. Open up your chest. Awesome job you guys. You seriously crush this 30 minute upper body workout. Thank you so much for joining me. Strength training the name of the game my friend. Pair it with some cardio if you want. We have an upper body. We have other upper body workouts on the blog. We have upper body hiit if you want the strength and the Cardio together in one workout. Lots of workouts at nourishmovelove.com you can do them all from home. All you need is a set of dumbbells or your body weight. Thanks so much for joining us and come back and do the workouts@nourishmovelove.com.