30-Minute TONED ARMS Workout with Dumbbells | Arms + Abs Workout 💪

Hi, I'm Lindsey Baumgren of Nourish Move Love. And today I have a 25 minute toned arms workout for you. We're taking six of our favorite exercises for toning the arms and putting them into a 20 minute workout. We're going to add a short warm up and cool down. So it'll round out to be about 25 minutes total. And we're going to sculpt the arms using just a set of dumbbells. I have a set of 12s and 15s with me. You can grab a couple sets of dumbbells. One set of dumbbells, one whatever you have on hand, that's all you need, is dumbbells yourself. And get ready for this strength training workout. It looks like this. You have six upper body moves. We're going to focus on one muscle group at a time, hitting shoulders, biceps, triceps, chest, back, the whole gamut. And it's going to be 45 seconds per move, 15 seconds of rest, and then we'll go straight from one move to the next. You have three sets total. You ready to rock and roll? We're going to do a short warm up to get get those arms ready to move. And then we're going to jump right into your six moves. So when you're ready, just go ahead and take a nice base here. Feet are shoulder width distance apart and you're just going to flap those wings out. Just flap them out. Starting to get some movement in that upper body. Get some blood to the extremities right here. Nice work. Just flap it out. Take a couple deep breaths. Two more. Big inhale, big exhale. As I exhale, I squeeze that core nice and tight. One more. Big inhale, big exhale. From here, shoot those arms straight overhead. Alternating pedals to the back. Core stays stabilized. Soft bend in the knees. I know we're talking upper body, but how I keep my lower body engaged and keep my core stabilized is I think about spreading the floor apart underneath me. Hello, quads. Hello, glute. They turn on. You got three, two, one. Let's go. Tap and reach. Side to side. Stretch it out. Open up the lats, open up the obliques. Just tap and reach. Reach it and reach it. You can stay right here with a crossbody. Feels good for you. Take it up overhead. Big reaches up overhead. Nice. Eight, seven, six. There you go. Give me five, four, three, two, one. Back to center. You're going to 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. Hello. Shoulders, core, chest. Walk it back in. Tap the toes, stand up, reach tall and take it right back down. Walk it out. Nice work. Walk it back in. Give me one more plank. Walk out. And then you're going to go ahead and hold that plank position. Walk it out. Hold this plank position. And you're going to lower your chest all the way to the ground. Release the hands. Can you replant and push back up? Oh, in one body. There you go. One straight line. Lower. All the way down. Release. I have good news for you guys. There are no push ups in this workout. We're just doing a couple to warm up the chest, the shoulders, the triceps. Release the hands, release. Replant. You can always go up from the knees. Okay. Pop to the toes. One more. All the way down. Release the hands. Push back up, up and back down. Dog. Stretch it out. Press your chest towards your thighs. Pull out the heels. That feels good, right? Nice work. Shift forward, high plank. Drop to the knees. And you're going to take a puppy dog stretch. So my hips go high, thumbs go towards the ceiling. And I'm just reaching out away from you. Getting some nice range of motion here. Put pushing into the laterals. Getting ready to move overhead. Our first move is going to be overhead. So we want to make sure we're nice and open. Have good range of motion for our shoulders and our upper body. Hold here for 3, 2, 1. Walk it back in. Pop yourself up, stand up. And let's just do a couple jack and taps right here. If you want, you can take it to a full jack or you can just give me some taps side to side. Nice. Give me 10, 9, 8. You got it. 7, 6, 5, 4, 3, 2 and 1. Flap it out one more time. Actually, let's go to a hinged over flap. So flapping my wings. But now take it to a hinge position. Oh, there we go. Hello. Got three, two and one. You nice and warm. You ready to knock out this upper body workout? Grab some heavy dumbbells. I'm going to show you your first move. First move is 3. Push. Press for the shoulders, but the legs are involved a little bit. Three overhead triceps. Let me show you from the side front. Rack'. Em. Elbows are up. Tiny dip, 2 inch dip, big push dip, push for 3, 2, 1. And I go right into overhead triceps for 3, 2 and 1. We'll talk more about it. Okay? You can always grab lighter weights. You can always do this with one dumbbell. I'LL show you all those options along the way. You can. You have 45 seconds. On 15 seconds rest, six moves total. We start. Set yourself up front, rack them. We're going to start in five. Front rack them. Three, push, press three. Overhead triceps in three, two. Let's go. Tiny dip drive. Two, three. And then you go right into three triceps. One, two, three. Shoulders and triceps. And. And. Hello. Core is turned on and stabilized. Go. 3, 2, 1. Let's talk about it. Tiny dip drive. Lock out the elbows, shoot straight overhead. Big exhale, hold it up. Weights to touch. Keep the elbows tight to the head for the triceps. Okay, I'm going to come back to you. This is challenging for me. One, two, three. Right into triceps. You'll notice I take a staggered stance on the triceps. It just feels better for my low back. You can always do what works best for you. Can always drop this down to one dumbbell right here. Push, two, three. Take it up overhead and triceps for three, two, one. Do what works best for you. You got 10 seconds here. Okay, nice work. Go for three, two, one. You're out. Nice work. So that is move number one. Move number two is alternating half curls. I'm going to come halfway. Alternating calf drops, focusing on the bicep. Okay, got about 10 seconds rest. That's where you go. Grab some dumbbells that are gonna challenge you. Remember, you're only doing each exercise three times. Okay? Get them up halfway. You're on in three, two. Let's go. Halfway down, halfway up, all the way down. Halfway up. Down half, down half. 45 seconds. Right here. Nice work. Yes, you can. Okay, biceps are gonna be on fire at the end. Think about keeping your elbows off the body, shoulders out of the ears, spreading that floor apart underneath you, Right? Keep that core turned on. Soft bend in the knees. Nice half curls. Try and go heavy here. The goal is to fatigue the biceps. Fatigue them, fatigue them. You got it. All the way down, halfway up. Constant tension stays on those biceps. The arm that is holding is constantly engaged. 10 seconds here. Yes, you can. That 15 second rest is coming for you. It should start to feel hard. You're in the final. 5, 4, 3, 2 and 1. Now I take my dumbbells, I'm gonna go heavier and I'm gonna set them apart. It's a plank walk and four rows. So I walk myself over, grab the dumbbell, give me four single arm rows. Three. Okay? I do four of them and then I walk myself over to My other dumbbell. You're on in three, two. Let's go. So I plank walk over here. One hand on the dumbbell, four rows. 1, 2, 3, 4. Plank walk myself back, shoulders, core and back. Right here. Row for 4, 3, 2, 1. Your option is always, always drop to your knees for that row. Row for 4, 3, 2, 1. If this doesn't feel good for you, you can always take this up to just a standing bent over row. Okay, four and four. Come on. Yes, you can. Let's finish the other side and you're done. Walk it over. Give me four rows and you're done. Yes, you can. Let's go. Finish right here. Four, three, two, one. Nice work on our back. Okay, move number four is a chest fly. Narrow press. I'm going to stay with my heavy dumbbells. Chest fly, narrow press, open, close, down, up. You're on in three, two. Let's go. Soft bend in the elbows, open for the chest fly. Exhale up weights to touch down, up that narrow press. Ok, so the chest fly is mostly the chest, the pecs, the narrow press gets a little bit of everything. I'm getting chest, triceps and shoulders on a narrow press. A little bit different than a standard chest press. Really got to focus on pushing my low back into the mat the entire time, keeping it connected. That forces my core to turn on. How do I do that? I think about keeping my ribcage nice and tight. Don't let the ribcage flare open. Keep the rib cage nice and tight. That keeps it connected to the mat. Anytime I let my ribcage flare, that's when my low back leaves the mat. Nice work. You're on for 5, 4, 3, 2, 1. Nice work. Final move. Number five is the low at lying overhead pulse. I'm going to stay right here. Weights can stay connected. I go overhead. Tap and pull. Working on the laterals. Laterals, you're there in three, two. Let's go. The lats are the back. Tap and pull again. This is one where it's really easy to let that rib cage flare. Keep your ribs tucked down. Keep your back connected to the mat. If it starts to pop, you can go right there and bring it back up. You don't have to go all the way down and tap the mat. Range of motion is going to look different for everyone here. I get people asking how to spot treat, how do I get the back of my arms or how do I get this spot? I never say spot treating is possible, it's just not possible. But I will tell you that if you're looking for back. That muscle that hangs over your bra, that's what this is. This is how you firm it up right here. Overhead pull. That's how you do it with dumbbells. Pull ups is another great way. You got five, four, three, two. Give me one more down. Exhale up. Nice work. Our final move, I gotta go down to lighter weights, is this sit up with an alternating shoulder press. Hello, shoulders. Right here. Looks like this sit up punch. Okay, you're on in three, two. Let's go. Sit up, bounce up. Oh, my goodness. Shoulders are going to fatigue really fast on this. I'm going to show you modifications. One dumbbell sit up, push. Sit up, push. Now, if you can't do a full sit up, no worries. You're going to stay here. You're going to hinge back, pull the core and tight. You're going to tap, press and pass. Tap, press and pass. Tap, press and pass. Okay, Engaging the shoulders and the core. That is what we're focusing on. You're going to choose a level that works for you so I can get the full sit up with a push through. Full sit up. Peek my head through the dumbbell. Hello, shoulders. Ooh, they're on fire. Yep, you got five, four, three, two and one. You're out. Nice work. Okay, we're going to break quick. One minute break. Grab yourself some water and then we're going to start over. Same thing. Six moves, 45 seconds. On 15 second transition, you got one round under your belt, so now you get to do it better. Two more times and now you can adjust your weights. OK, the last 10 seconds, I'm going to warn you, last 10 seconds. I'll give you a 10 second warning on every move. Should be hard. Point of failure, fatigue. That means you're using the right amount of dumbbells, the right amount of weight. So we're going to challenge ourselves. Tell you what, this first move challenges me just the way it is. Three push press. Three overhead triceps. Overhead triceps have always been a challenge for me. Let's be honest, upper body strength in general is a challenge for me. And the number one question I get from women is, yeah, but I don't want to use heavy weights because it's going to make me bulky. Trust me, you guys, I am trying to get bulky. I'm trying and I can't. OK? So grab your dumbbells. You got 10 seconds. Three push press. Three overhead triceps. 45 seconds of work. 15 second transition. Six moves. Let's do it again. Front rack them. You're on in three, two. Let's go. Dip drive. One, two, three. I'm gonna switch my staggered stance, lead foot. Keep it even. Gotta work both sides. So it's three and three. You got 45 seconds. You move at your pace, you count your reps, okay? There you go. Come on. You move at a pace that works for you. It's just three and three again. Your option, I'm gonna show you is always to drop down one dumbbell which looks like this. Take it right here. And I give three push press. Okay. If you don't have a lot of weight at home, you don't have the option to toggle between weights. You make it work with what you have. 5, 4, 3, 2 and 1. Nice work. Alternating half curls. Alternating half curls. Still doing that same motion. Starting halfway, just dropping all the way down, halfway up. Working the lower head of our two headed bicep. Get them up. You're on in three, two. Let's go. Down, up, down, up. Can you get those elbows off the body? Soft bend in the knees. Spread that floor apart underneath you. Shoulders out of the ears. Lot to think about, you guys. It's just a half bicep curl, but there's so much to think about, right? Form, ok? The more you come back and do these, the more this natural form sets in. Muscle memory. Muscle memory happens. Make sure it happens with good form, not bad form, right? Don't want to hurt yourself. You are here to strength train, make yourself stronger and prevent injuries. That's why you're here. Keep up the good work. I forgot to give you your 10 second warning on the last one. It's right here. 10 seconds. Those dumbbells should feel heavy. You got 10 seconds. Come on, finish it. Let's go. Final five. Four, three, two and last one. Nice work, biceps. Whoo. Plank walk. Here's where I go heavy. Set those dumbbells out. Plank walk, four rows. You can always take it to a bent over row. Okay? Plank walk four rows. Get down in that plank position. You're there in three, two. Let's go. Walk it over. Get that outside hand on the dumbbell. Give me four rows. 1, 2, 3, 4. Again, you can always drop down to the knees for the rows. Focusing on core and back right here. Pulling the elbow high to the sky. Back towards the hip. Nice work. Awesome job. Controlling that dumbbell on the way up and down. Feeling those abs turn on. We should really call this toned arms and toned abs because my abs are working this entire workout. Toned arms and toned abs right here. That's what this is. Nice work. All right, you guys, you're in that final 10 seconds. That final 10 seconds. Come on, come on. This is where you can go heavy on the dumbbells. Back is the largest muscle in the upper body. Make it work. Finish. 5, 4, 3, 2, and 1. You're out. Nice work. You're on your back. Chest fly, narrow press. Chest fly, narrow press again. Try and go heavy. Chest, chest, shoulder. Tries on your back. You're there in three, two. Let's go. Start with the chest fly. Soft bend in the elbows. Open, close, exhale, close. Tap the weights together. Lower down straight up. So it's my chest, chest, shoulder, tricep. Okay. My chest, chest, shoulder, tricep again. Keeping that rib cage pulled in, using my breath. That audible exhale helps pull those weights back together. That audible exhale helps push those weights overhead. Come on, come on. You got it. 45 seconds for Moab. Whoo. Nice work. You're in the final 10 seconds. Do those dumbbells feel heavy? Do they feel heavy? They should. They should. You should feel your chest. You should feel your shoulders. You should feel it all. Finish with me. 5, 4, 3, 2, 1. Quick transition, quick break. Who gotta set the dumbbells down. Sometimes it just feels good to just shake out the grip. You're going overhead, dumbbell. Stay connected. Dumbbell goes overhead, lying overhead. Pull. You're there in three, two. Let's go. So I lower down and exhale up. Okay. Before you start this lower movement, make sure ribs are pulled down. Ribs are pulled in and down. Really got to use the breath on this one. Keep that rib cage in and down. Don't let it flare out. Okay? I always say the harder the move, the more weight you're using, the louder the audible exhale should be. Go heavy. Let's go. Keep those ribs in, keep them in. Focusing on back, the lats. Right here, that overhead pull. It's hard to get lateral flexion using dumbbells. One of my favorite ways to do it right here. Come on. You're in the final. 5, 4, 3, 2, and 1. You're out. Nice work. We have our sit up alternating shoulder press. My shoulders are tired, so I'm going to do one sit up with a push through, one sit up with a push through. I'll show you your options. He'll show you your options. You're there in three, two. Let's go to a sit up. And I'm pushing through. Take it down, push through, Inhale, exhale, this is an option. Option A, Option B, you could have one dumbbell in each hand and do an alternating press at the top. Option B, you stay tall, you sit back, engage the core. Give me a shoulder press pass with a tap down. Okay, getting a little bit more core rotation there. Okay, Like I said, we should change the name of this to toned abs and arms because holy bananas, that's what this is. Abs and arms. My shoulders are on fire. Let's go, let's go. Come on. Yes, you can. Yes, finish with me. 5, 4, 3, 2 and 1. That's a lot of shoulders, you guys. That's a lot of shoulders. We're just going to call this the shoulder workout. The shoulder workout. If you are using heavy weights, you are getting shoulders in the push press, you're getting shoulder in the plank walk, you're getting shoulder in that narrow chest press, you're getting shoulder in the sit up, shoulder in every move. Who wrote this workout? Someone who's going to have strong shoulders, that's who. Grab some water, you guys. All right, one more time through. Third time's the charm. By that I mean third time should take you to failure. Okay? You're fatigued. You should be fatigued if you're using the right weight. If you fail, don't count that as a bad thing. That is a good thing in strength training. Failure is a good thing in strength training. Okay, this is your third set. If you're doing this appropriately, you should be tired, you should be fatigued. OK, you guys, 20 minutes of just upper body training. If you're using the right amount of weights, you shouldn't need more than that. A lot of people come and they say, but it's just 20 minutes, Kyle. I want longer workouts. I want 40. I want 60 minute workouts. If you use the right weights, you really only need 20 minutes. Okay. Of course, I like to mix it up. Some workouts I do are 20 minutes a day. Some are 30, 45. All about variety. But I'm also a firm believer that if you use the right amount of weights and if you really push yourself, you shouldn't need more than the allotted time to work out. Right? Okay, five seconds. Enough of mine. Front racket. Three. Push press. Three. Overhead triceps in three, two. Let's go. Final time. One, two, three. Three. Overhead triceps. Last time you got to do it. I know. That's music to my ears. I know. That's music to my ears. It should be to yours too. Last. Come on. Three and three. Yes, you can. Yes, you can. This is a challenging move. Break it down one rep at a time. 1, 2, 3. Right into those triceps. Shoulders and triceps are working. That's why we did that puppy dog stretch working on that overhead. Come on, come on. Yes, you can. Okay, you're in that final 10 seconds. If you're like me, you're shaking, and these triceps are so stinking. Hard finish. Come on. You got 5, 4, 3, 2, 1. You should be making that ugly face at the end of that. Okay, Making that ugly face. Half curls. Roll those shoulders down and back. Arms are halfway. Half curl drops. You're there in five. Get them up. Let's go. Three, two. Here we go. Come on. Last time. Halfway down. All the way down. Halfway up. All the way down, halfway up. Constant tension on the biceps right here. Half curls. Whoo. Nice work. Elbows are off the body. Shoulders out of the ears. Shoulders are getting a break. This is good news. Good news right here. That's what this is. Come on. You got it. Core is turned on. Let's go. Let's go. You're crushing it one more time through each move. Yes, you can. Yes, you can. Just keep telling yourself that. You can do anything for 45 seconds. Yep. Guess what? You only got 15 left. Right here. Come on, finish it. Let's go. 10 seconds here. Biceps on fire. You should want out. You should want out. You're there in 5, 4, 3, 2. Give me one more half. Curl up. Yep. You're out. Check it out, check it out. Plank walks. Let's go. Set up those dumbbells. Plank walks. Set up your dumbbells so you can walk to them. Gonna go heavy right there. Come on. Plank walks in three, two. Let's go. Walk it over. Grab that dumbbell with the outside hand and row for 4, 3, 2, and 1. Nice work. Walk it over. Other way. There it is. Awesome job. Row for four. 3, 2, 1. Nice work. Same thing. Walk it back. Keep those butts nice and low. Come on, come on. Yes, you can. Last time. Core and back. I like to take a nice wide base with my feet on that row. Keep those hips square and stable to the ground. Focus on driving that elbow high to the sky back towards the hip. Yep. Let's go. Finish with me, you guys. 10 seconds. 10 seconds. Yes, you can. 1, 2, 3, 4. Stay with it. Come on. Finish. You got 5, 4, 3, 2, and 1. You're out on your backside. Nice work. We go chest fly. Narrow chest press. Come on, you guys. Three moves left. Let's do it. Chest, more shoulders and back. Take it down to the ground. Chest press in. 3, 2. Let's go. Soft bend in the elbows. Open it up. Exhale. Bring it together. Narrow chest press. Down, up, open, close. Drop and push. Give me those exhales. Pulls the weight together. Exhale pushes the weight straight overhead. You got it. You got it. Come on, come on. Keep that rib cage in nice and tight. Focusing on that rib cage helps me keep my low back connected to the mat. A lot of times people just say, keep your low back on the mat, and you're like, yeah, great, but how? Rib cage, rib cage. Think about pulling those ribs in. Yep. Nice work, nice work. Come on, stay in it. You're in the final. 5, 4, 3, 2, and 1. Nice work. Set it down. Overhead pulls, overhead pulls. Keep the weights together, focusing on the lats. One more time on the back. One more time on the back. Let's go. You're on in five. Get them up. Let's go. Three, two, one. Pull that rib cage in and then start the movement. Exhale. Pulls those dumbbells overhead. Tap it down. Pull overhead. Nice work. Inhale. Let's slow and controlled both ways. Slow and controlled on the down. Explode up. Slow and control as you lower the weights. Overhead. Explosive pull with an audible exhale. There it is. Nice work. Come on. Last time. Arms are feeling it, core is feeling it. Let's go, you guys. Sit up and press. That's it. Finish strong, finish strong. You're doing so good. Hang with me 10 seconds here. 10 seconds. Yes, you can. Dumbbells are heavy. Let's go. Let's go. Finish. Nice work here in the final. 3, 2, and 1. You're up. Nice work. Sit up, sit up. I'm going my 12 pound, the lightest weight I got because my shoulders are fried. Sit up with a push through. That's what I'm doing. You can always do the alternating punch. You can always stay up high. You're on in three, two. Let's go. Sit up. Punch through. Inhale. Exhale. Inhale, Exhale. Right here. Finish strong, you guys. This is move number six. Final move. You're crushing it. Yes, you are. Yes, you are. Come on, stay with me. Stay with me. You got this. Yes, you can. You can do anything for the last 45 seconds. And guess what? You only got 20 seconds left. 20 seconds left. Shoulders on fire. But I am also on fire. I am strong. You are, too. Let's go, let's go. Talk yourself through it. 10 seconds. Stay in it. Stay in it. Come on. It burns. 5, 4, 3, 2, and 1. That last shoulder press took everything I had. Nice work, you guys. That is your six toned arms moves. I think I'm going to change the name to toned arms and toned abs because that's really what it is. We're going to stay right here on the ground and stretch it out. Find a comfortable seated position. Whatever works for you. We're going to go ahead, take the right arm across the body. Drop the shoulder. Oh, shoulders. So much shoulders. Roll out the wrist. I'm just going to call this the shoulder workout. Shoulders and arms. That's what we should call it. Shoulders and arms. Got a lot of names for this workout. Flap the wings. Take that right arm straight up overhead. Reach for the middle of the back. Tricep, shoulders. Triceps, back, chest. You hit it all. You guys, nice work. Flop the wings. Other side. Left arm goes across the body. Drop the shoulder. Roll with the wrist. Feels so good. Like I said, if you had heavy weights with you, you should be fatigued. That's really all you need. Flap the wings. Nice work. Left arm, go straight up. Reach for the middle of the back. Tricep, tricep, stretch. Stretch it out. Come back, stretch it out. Always good to stretch out that upper body just as much as we stretch out that lower body. Let's go. Right arm to the ground. Left arm up and over. Big side body reach. Switch it out. Other side. Big side body reach. Nice. We're gonna do a little eagle arms to finish it out. Okay, so it looks like this. Here's my right arm. Left arm threads underneath. Palms to touch. If you can, take the elbows away from your body. Fingertips up towards the ceiling. Opening up that back. Nice work. That should feel so good. Back, chest. You're getting upper back and those shoulders, too. Oh, that should feel so good. Flap it out. We're going to go other way. Okay. Left arm. Right arm threads underneath. Palms to touch if you can. Elbows away from the body. Fingertips up towards the ceiling. That feels so good. So good. One more final stretch. We got the back. Let's get the chest. Fine. Seated position. Heels are on the ground. Fingertips are facing my butt. Reverse tabletop. Just lift up and let your neck drop back. Opening up the chest, the shoulders. This feels so good. Come back and do this stretch 24 hours after doing this workout. Oh, it'll feel so good for your chest and shoulders, and it's just good for you in general. Hold it here for 3, 2, 1. Sit that booty back. Awesome job, you guys. Thanks so much for giving this workout a shot. I hope you feel strong and capable after doing this, and I hope you come back and you do it again, because that's how we see our strength gains. You come back and you repeat the same workout again and again and again, and you see yourself get stronger and stronger. The workout's not going to get easier, but you're going to get stronger. I promise. Awesome job. Keep coming back. More workouts, as always@nourishmovelove.com have a great day.