35-Minute Unilateral Arm Workout

Hi, I'm Lindsay Baumgren of Nourish Move Love and we have a unilateral arm workout. We also have a leg version of this workout. So make sure you get access to all of our new videos by hitting subscribe to that YouTube channel. Once you hit subscribe, let's get started in sweat. Alright, you guys, today's workout is extra special because I am joined by the amazing Dr. Taylor. Hey guys. Who is a veterinarian. Do you just call yourself a vet? Yeah, a vet. A veterinarian specializing in pigs. And she's joined us today in partnership with the Minnesota Pork Board. We are so excited to have them sponsoring this workout. And we're excited Dr. Taylor is back with us because you guys saw her in unilateral legs and you loved her, right? Yeah. Right? And now she's back for some arms. Yes. Yes. Awesome. We're excited to have you with us, Taylor. And you guys all recognize Rachel. Hi. Our familiar face over here who's gonna be offering some modifications throughout today's workout. So if you need them, go ahead and follow along with Rachel. Let's jump right in, you guys. This unilateral arm workout is extra special because it's our first unilateral upper body workout we've ever filmed and you gu have asked for unilateral, which means single sided exercises. So we're going to be focusing on one arm at a time, really building strength. It's an all strength workout. All you're going to need are some dumbbells. Ok? You can grab a couple pairs to toggle between whatever you have access to and that's all you're going to need. Are you guys ready to get started? Yeah. Let's go. Let's do this. Okay, so we're going to start ourselves with a warmup and then we're going to jump into the workout. I'll talk to you more about what today's workout looks like as we warm up. Let's go ahead. Feet are stacked underneath the hips. Give me a big inhale. Reach up nice and tall. Right wrist grabs left. Up and over. Big side body stretch to the right. Nice. Back to center. Switch it out. Up and over. Big side body stretch to the left. Take it down. Go ahead, just flap those wings. Flap them out, flap them out. That always feels so good. Right, we're warm up that upper body today. It's all about upper body strength training. Take your right arm for me. Front racket as if you had a dumbbell here. You're going to go Into a rotational press. So you're going to push and press. Nice. Push and press. Nice. Push and press. Awesome. So you see his back, toes pivoting, toes and hips. Pivot, push, pivot, push. We're preparing you for the moves you're going to do today. Rotational shoulder presses, 4, N3. Awesome. 2 and 1. It'll be a lot harder when there's a weight in your hand. Right, Here we go. Thumbs up, hitchhiker style. Thumbs up. Roll those arms back. Just some shoulder rolls back here. Thumbs are up. Opening up the chest, the shoulders. Warming everything up. Little lubrication for the joints that we're gonna move through. Full range of motion today. Go 3, 2, and 1. Rotational shoulder press right here. So I'm gonna pretend I have a dumbbell right here. And we're gonna pivot, push, pivot, push. Nice. Push. Awesome. Push. Yes. There you go. Pivot. Press for four. Nice. Three. Awesome. Two and one. Nice work, you guys. From here, we're gonna take a big inhale. Reach up nice and tall. Give me a wide leg or a nice little forward fold. Nice little forward fold. Just let it all hang heavy. Release that tension in the low back. And we're right down into a quadruped position. So you're gonna come into tabletop, all fours. Okay? Take that right hand, place it behind your head, and give me a bent arm. And you're gonna go through a little thoracic spine rotation. So tap the el, open it up. Tap down and open. Nice. Tap and open. Working on some upper body mobility right here. Love. This is a good way to get that upper body nice and warm. Awesome. Nice neutral spine. And then you're gonna open it up. Nice. Two more here. Awesome. Last one here. From here, you're gonna keep those hips high and just reach your hands away from you. Nice little puppy dog stretch. One of my favorite stretches to prepare my body for overhead movements. Right here. Stretching through those lats, getting prepared for that full range press overhead. Walk it back in quadruped position. Left hand behind the head. Tap and open. Tap and open. There you go. Nice work, guys. Tap and open. Awesome job. Nice. Keeping a nice, tight core. Every exhale you take today is an opportunity to work your core. We're gonna definitely throw in some abs in today's workout. Two more. Nice. Last one. Awesome. Plant those hands. Step back. Find a high plank option to stay from kneeling position for your plank. Hold here. We're gonna go two pushups. Down, hup. Down. Hup. Nice work. Awesome job. From here, let's go into A row. So option A, you're gonna just stay holding plank. Option B, you can row and row bodyweight rows, pulling the elbow towards the hip, keeping those hips square to the ground. Row 8, 7, 6. You got it. 5, 2, and 1. From here, I'm going to lower all the way down to my belly. Rachel's going to show you if you're not comfortable going to your belly, get a baby. All those things. Okay, Follow along with Rachel. Otherwise, we're going to go to a prone position on our belly. Right here. I'm going to take my hands, stack them on top of each other, right hand over left. A right arm, backstroke. So head down, lift and backstroke. Bring it back. Head down, lift, backstroke. Nice mobility. Right here. Down, up. If you have low back pain. Oh, this one's so good for you to work on. Prone, backstroke, Open it up. Stroke. We're gonna do one more. Take that shoulder. Pull it. You know what this reminds me of? Literally. Okay, come. We'll switch sides. Left hand ready? Take it down. I was like, I don't even need this move. I'm totally warm. I took my three kids to school today in my minivan. And I was constantly reaching back. Here we go. Right here. Right here's a paci pop. There we go. Nice. This next one. Oh, we got a thirsty child. There we go. Thirsty kid. Nice. This next one. Oh, your doll fell on the ground. Let me grab that for you. One more. Just constantly reaching back. That's your mobility move for that. Okay, let's go ahead. Open up the knees. Big toes to touch. Sit it back. Nice little child pose. Stretch, Walk it back forward. Go ahead. Bring yourself up to a standing position. Big inhale, reach all the way up, baby. Back bend. Pull those elbows down towards your armpits. Flap out the wings one more time. You guys ready to work through? Today is a unilateral upper body workout. I'm excited for this. Okay, here's what it looks like. You have three circuits. Each circuit has two strength exercises. And then we have a burnout move. You're gonna do each circuit four times, which is really two on the right, two times on the left. Your burnout move is a combination of arms and abs. So it's a really fun combination of strength training, arms and abs. Mostly focusing on the arms. We're gonna start with circuit one on the ground, you guys. Circuit one. We are gonna start with chest and shoulders. Our push muscles. Chest, shoulders. Let's take the dumbbell. We'll start left hand. Cause we always start right. Take the Dumbbell in your left hand. Come down. Laying on your back, legs are bent at 90 degrees. We're doing a single arm chest press. So just exhale, push. Inhale lower with control. Exhale, push. It's a single arm chest press. Alri arm chest press. Here we go. If you want to, you could get fancy and put yourself on a bench or a stability ball for greater range of motion. It's 30 seconds per move, 15 seconds rest. And it starts in 3, 2. Let's go. Inhale down, exhale, push. Inhale down, exhale, push. Nice. So single sided. Chance to go heavier here. Option you can have your opposite arm resting on the ground. Option you can take that opposite arm right up overhead too. Okay. Add more stability if the arms are overhead. Inhale, down, exhale, push. Working on the chest and shoulders here. Nice. Nice little floor press. If you wanted, you could add a bench or stability bell, you'd get some great range of motion. Go. Three, two, and one. We're gonna come up to a standing position. Standing position, we're gonna go into that rotational shoulder press we warmed up with. So we're gonna keep the dumbbell in our left hand. We're gonna pivot, punch to the right. So right here I'm gonna go. Rachel's gonna take out the rotation. We go in three, two. Let's go. Pivot, push, down, push down. 30 seconds. Hello, shoulders. You're gonna feel this, right? Rachel's giving you an Arnold press. You can take it your pace, your tempo. Nice. Hips are gonna follow toes as I pivot, push, pivot, push. Nice. Ten seconds here, guys. You got it. Pivot, press. Nice. Pivot, press. Come on. 3, 2, 1. Awesome job. Same moves, same arm. Except we're actually going to swap out the chest press for a chest fly. So back to the ground, guys. Back to the ground. Here we go. Dumbbell left hand. This time instead of a press, you're going to go to a single sided fly. Opening up to that arc position, soft bend in the elbow. Three, two, let's roll. Nice. So this time I really want you to think about keeping that opposing right hip on the ground. As that arm drops, left arm drops. Exhale, pull it up. Inhale, down, Exhale, pull it up. Nice. Keep hips on the ground. Again, you can bring that opposing arm up. Hello, arms and abs right here. Hello, chest and shoulders. You're gonna feel this. This back to back. Staying on that right arm really gets challenging for. Three, two, and you're up. Nice work. Rotational press. We're gonna keep that dumbbell in the left hand. This move, you guys. And then right into a fun burnout move. You aren't gonna get chest and shoulders without some push ups. Here we go. Racket. We go in three, two. Let's roll here. Push. And down. Chest, shoulders. This is our push muscle. Nice work. Big exhale. Push. Inhale lower. With control. Push. Nice work, you guys. You got it. Strength training. Moving in all planes. Nice work. This is our transverse plane, right? Little pivot press, rotations, twist. Because you do this every day. Unloading that dishwasher right here for 3, 2, and 1. Nice work. Your burnout move. Burnout move down to the ground, push up option. Add an even. If you have a nice hexagon dumbbell, you're going to do this. You're going to place your right hand on. Actually left hand on it. Left hand is going to go on the dumbbell. Push up. Shoulder tap in 3, 2. Let's go. So give me one push up. Shoulder tap, one push up. 30 seconds here. And you only got to do this move once on each side. One push up, one shoulder tap option. Drop to the knees for the push up. Pop to the toes for the shoulder tap. You can drop to the knees for the push up or take this to an incline. Guys, you decide. It's your workout. This is where I'm at today, right? This is where I'm at today. I'm gonna do my best. You're gonna do your best for 5, 4, 3, 2, and 1. You're out. Nice work, you guys. Awesome job. We're gonna do those same moves. Other side. Okay, so lying on your back, single arm chest press. Dumbbell in the right hand. Single arm chest press on the right. Okay. Single arm chest press on the right. 3, 2. Let's go. 30 seconds. 30 seconds. Can you go a little bit heavier here? It's a chest press. Your chest is the second largest muscle group in your upper body. I know you're working on strength training. Those big strong upper body muscles go heavy here. It's 30 seconds. Chest press one time. Chest fly the next time. Nice. Thinking about keeping that dumbbell right in line with the nipple. Dropping down. Nice. You got it. Come on, guys. 5, 4, 3, 2, and 1. Time to just test the shoulders on the other side. Dumbbell, right hand rotational press. We're punching up and over to the left this time. Okay. Hips and toes, rotate. Rachel's gonna take out the rotation. Here we go. Racket. Three, two, let's go. Rotational, push. Inhale, down, push. Nice. Push. You got it. Big upper body push hello, shoulders. There they are. Always a challenge for me. Chest and shoulders. Two of the muscle groups I struggle with. We're here to make them stronger. Let's go. 10 seconds. Yes. You can stay with me. You got it right here. 5, 4, 3, 2, 1. Whoo. Felt good to set that down. All right, you guys, back to the ground. Chest fly. Chest fly, Dumbbell. Right hand, single sided chest fly. I love this move. I don't know what it is about it. I just. I love it. I love the challenge to keep my opposing hip on the ground. Three, two, let's roll soft. Bend in that elbow. Open up, inhale down, exhale. Close it up. Keeping that opposing left hip on the ground. Nice work, guys. Single sided. Fight, fight. Fight for it. Come on. Sorry, you might have to decrease the weight. You should be able to chest press more than you can chest fly, right? I'm using the same weight, but if I was at home, I would have tried to reach for a heavier dumbbell for that. Press a little bit lighter dumbbell for this fly. Why? Because the lever is longer. You're taking that dumbbell farther away from the body. Arms opening up to the side. And you're out. I talked to you all the way last time. Pivot, push. Okay, and then we go down to the ground for those awesome push ups to finish circuit number one. Three, two, Load it and go. Here we go. Nice work. Awesome job. Hello, shoulders. Finish them. Circuit one, Circuit two is back by your pull muscles. Chest and shoulders will get a break. Come on. You got it. Single sided Fight for it. Let's go. It's these back to back sets. 10 seconds that make it hard. Let's go. Stay with me right here. 5, 4, 3, 2. You're out. Awesome job, you guys. Nice work. I'm gonna grab my heavier dumbbell and I'm gonna put it over here. I'm gonna place my right hand on it. It's one push up, one shoulder tap. Take it from the ground option. Add the slight elevation. Slight elevation just mixes up those angles. 3, 2. It's your burnout move to finish circuit one. You are working for a break between circuits. And we're gonna hear some fun facts from Taylor in between circuits. That's what you get to look forward to each circuit. A fun fact from Taylor. Okay, I'm pumped for it. Here we go. Come on. Down, up. I said this is where I'm at today because I'm tired and we were just talking about how Amazing it is. 5, 4, 3, 2, and 1. I said I'm Just, I'm trying to. I'm in that postpartum phase. I'm fatigued. And fun fact is that as a lactating mom, nursing takes up, what, 20 to 25% of my energy every day. My brain only uses, like, 20% of my energy. And I was like, I'm just hungry all the time. I'm tired all the time. And then Taylor told me this, that.

A nursing sow or a pig mom can have up to 20 pounds of.

Feed a day, right?

When normally she would eat 5 pounds.

Of feed a day.

Because they're big animals. They weigh 500 pounds, right? So it takes a lot of energy to nurse all those little piglets that, that she has.

And I'm feeding one human and an average piglet. The average. The average like litter or the average. How many do they have? Thirteen. Thirteen. Can you imagine feeding 13? Oh, my goodness. But that's. Isn't that incredible? Like £5 to £20. That's just amazing. The female body, whether you. The female mammals, females are just amazing. Let's just put that. I'm just kidding. We're all amazing. All the husbands at home are like, hey, who is this girl? Girl power, right? Okay, you're on to circuit number two. We're gonna stay standing for that one. It is your pull muscles, which are your back and your. Okay, guys, back and biceps. So we are going to go same format 30 seconds. On 15 seconds, rest. Let's start with the right. Actually, let's keep it. Let's keep it left hand. We're going to lead left this time. Okay, Reverse grip row. But it's an eccentric row, so it's up on a one count. Down on a two count. The eccentric motion is slow. That's where the muscle building happens. Up on 1, lower for 2. Up on 1, lower for two. We're going to go palm out first set. So palm out, first set. Palm in, second set. Okay, Eccentric row, just on that left arm. Okay? Up on one. Down on two. Hinge it forward. Pull that belly tight. You're gonna row in 3, 2. Let's go. Up on 1. Down 2. Up on 1. Down 2. The slower up the down, the harder it is. That's actually where the muscle building happens. The tendency with rows is this, like, up, drop motion. Okay? You gotta control it. Down, up, Control it. Down, up, down two. Nice work. Ten seconds, guys. You got it. Stay with it. Right here. Up and down. One more, one more pull. Up, down two. Nice work. We're gonna do that same movement in a bicep curl. Okay, so I'm gonna keep this dumbbell here. Palm is gonna face out. Left arm curls up on 1, down 2. Up on 1, down 2. That same eccentric motion, that slow, lower. We're going 3, 2. Let's go. Up on 1, down 2. Up on 1, down 2. Nice. That elbows in line with or slightly even in front of my body. Don't let that elbow track behind your body. That's not good for the shoulder right there. Curl for one, down two. All the way up half. All the way down. Nice work. You guys stay with it. Right here. You got it. 5, 4, 3, 2 and 1. Nice work. Same thing. We're gonna keep that dumbbell in our left hand. We're just gonna flip the grip. So palm's gonna come in. It's a narrow row. Up on one, down two. Actually, let's switch out the timing. Let's go down on a three count. Let's make it harder. Up on one, down on three. In three, two. Let's go. Let's go. Up on one. Lower, two, three. Up. Slower is harder. Pull from the elbow. Lower with control. Pull from the elbow. Lower. One, two. Don't beat me. Down, up. Lower for three, two, one. You got it. Up. Come on. Lower with control. Yes, you can pull. 3, 2. Last one. Row. 1, 2, 3. Nice work. We're gonna do that same thing. Hammer curl style. Palm's gonna face in. Up on 1, down 2, 3. Slower's harder. That's the motto today, right? Here we go in three, four, two. Let's go. Let's go. Up on one. Down, two, three. Up on one. Lower. Two, three. We were just talking about ways you can make exercises harder without adding weight. Right? Up, down, two, three. You can take it to single sided right. A unilateral movement. You can play with this tempo this time under tension. Slower being harder. Right here. This three count should be harder than the two count. Lower. Yes. You got it. Last one. Down, two, three. Nice work. You ready? We got a burnout move for you. Take it to the ground. Take it to the ground. Keep that dumbbell in your left hand. It's a single sided dead bug. Arms and abs. Right leg kicks out, left arm overhead pull. Okay, it's 30 seconds. In three, two. Let's go. Single sided dead bug. Just keeping that dumbbell so. Left arm, right leg. Single sided dead bug. Your modification. Omit that dumbbell. Nice. That pullover works. Those laterals, those back. That pullover is hitting the back. Those muscles right underneath your armpit. Nice work. Extend, contract lengthen contract. Nice work. Inhale, exhale. You got it. It's 30 seconds for three, two. Let's do one more because we can. Nice work, you guys. Awesome job. Same moves, other side of the body. Right side. We're gonna go reverse grip. Row, palms gonna face out. Okay? Up on one. Down on two. Hinge it over. Pull the belly tight. Three, two. Let's row. Pull up. Down two. Row up. Nice work, nice work. Pull up lower with control. Palm stays facing me. You got it. Pulling to where the elbow. Elbow meets that rib cage. Down two. Nice work. Row lower. Nice. 30 seconds. You got 10 left. That weight should start to feel heavy. If not, it's time to up those weights right here. 5, 4, 3, 2, and 1. Nice work, you guys. Up to standing. Okay? Single sided Curl up on 1. Down on 2. Supine curl so palms can stay facing out. Okay? Roll those shoulders down and back soft. Bend in those knees. Activate the quads, the glutes, the core. Three, two. Let's curl up on one. Down, two. Now, I can typically row more than I can curl. I'm keeping a consistent dumbbell here just for ease of this video. If I was at home, I'd go heavier for my row. Maybe try to even struggle through that bicep curl right here. But this slow lower, it's where I got to drop the weight right up lower with control. Sometimes you don't have to always go heavier to make it harder. Okay? You can play with that tempo that time under tension. You're done. Nice work, you guys. Same thing. Now flip that grip in. We're gonna pull up, okay? And you're gonna lower on that three count. So palm faces in, narrow row lower. On a three count, we go there. Hinge it. Pull the belly tight. Three, two. Let's row. Let's row. Pull down, two, three. Pup, lower, slow and controlled. Pull lower, slow and controlled. You got to get that full extension at the bottom. You want that full reach down pull. Nice. Then get that full lengthen and contract that muscle. You got it. Two, three. Nice work. Up, down, two, three. One more row. Down, two, three. And you're out. Nice up to standing hammer curl. Palms gonna stay facing in. Awesome job, you guys. Lowering on a three count with the hammer curl. Let's finish off. Back and by. And we drop to that single sided dead bug in three, two. Let's go, let's go. Curl down, two, three. You got it. Curl down two, three. Keeping that core nice and tight. Down, two, three. That cords engage in all those unilateral movements. Where you're loading weight just on one side of the body. Exhale up, inhale, down 2, 3. Exhale up, inhale, down 2, three. Last one lower. 2 and 3. Nice work. You're gonna keep that dumbbell in the right hand. Single sided, dead bug, right arm overhead, left leg kicks out. This time, dumbbell is optional. Arms and abs. Right here you're getting the pullover for the lats and the core. Let's go in three, two. Let's go, let's go. The farther my knees are from my chest, the more that core is going to have to turn on, right? Our core stabilizes our body as our arms and legs move away from our body. Right here. Nice work. Turn that core on. Keep those hips square. Don't let one pop off the mat. You got it. Nice. Inhale, lengthen, exhale, contract. Inhale, lengthen, exhale, contract. Come on. Finishing circuit two. And then I think we have another fun fact coming from Taylor in 3, 2 and 1. Awesome job, you guys. Back and by done. One more circuit to go and it is triceps, arms and abs. We're gonna just round it out, everything together. All right, Taylor, fun fact. Let's say what is your. What's your. What's your favorite, favorite pork recipe? Hmm. Yeah, I do a lot of like.

Fridge, clean out stir fry, right? So you get home at 5 o', clock, you work out until 5, 30 or 6, then you put some ground pork or. Yeah, I love pork tenderloin. Super lean, super high protein, cheap, honestly, usually the cheapest cut of meat you can buy in a grocery store.

Pork tenderloin, affordable, high protein, easy to cook, a bunch of veggies, bunch of veggies. I'm all for it. You know, people always ask like, nutrition advice. We don't offer a ton of nutrition advice. We try to stick in our lane with fitness. But if I could give anybody nutrition advice, it's like strive for protein and produce at every meal, right? So protein and produce. Protein and produce. All right, you guys, circuit three, circuit three, we're gonna start. Okay? I'm gonna start kneeling. Taylor's gonna stay with me kneeling. Rachel's gonna take it to standing. If kneeling's not comfortable for you, we're gonna do a single arm overhead tricep extension, which is just. It's tough. I'm just gonna be honest with you. We're gonna start with the dumbbell in the left hand. So I'm gonna use a 10 pound dumbbell. Use whatever you have available to you. Okay? So it's Gonna be this. It's an overhead tricep extension like you would do with two hands, but one hand. So if you need to hold your other hand right here to support your elbow, you can, but it's right here. Bend, extend. It's that same hide it, show it concept. Hide the dumbbell, show it. But it's just one side. So if you have to go lighter here, Absolutely normal. Okay, we're gonna go kneeling to take the legs out of the equation. Focus on the arms. So single sided tricep overhead for Taylor and I. Rachel's gonna take it standing. Let's start. Dumbbell, left hand. Get it up. It's 30 seconds and it starts in three. Actually. First, before we start, pretend I punch you in the gut, right? Squeeze those glutes, tuck that tailbone underneath you. Three, two. Let's go, let's go. Bend, extend. 30 seconds. Single sided, right here. Nice work, you guys. It's one of those moves that you're like, you start it and you're like, okay, I got this. Those last 10 seconds where you're making that gritting the teeth, right? That like, eyes closed, that funny face you gotta make to just make it happen. Especially kneeling, it totally takes the legs out of the equation. There's no little bounce and dip from the legs happening, right? Just focusing just on the arms. Bend, extend for 3, 2, 1. It's that second set that's gonna get us, I'm telling you. Okay, I'm take this dumbbell right here. I'm gonna come down into a forearm plank. Dumbbell's gonna say left hand. Right forearm's gonna go option knee down for Rachel right here. You're just going to pull this dumbbell up overhead, tap it down. We go in three, two. Let's go. So you're holding a side plank, pulling the dumbbell overhead, tapping it down. Option is knee down, option is no weight at all. Tap that weight down, pull it overhead. Tap that weight down, pull it overhead. You got it, guys. Keep those hips nice and high. Hello, arms and abs engaging that core. You're halfway, guys. Halfway. Come on. Yes, you can keep those hips high. You can stack the feet, you can stagger the feet. You can drop to that inside knee. You got 5, 4, 3, 2 and 1. You're out. Awesome job. Same thing. We're gonna stick with that dumbbell left hand. This is gonna be the harder set for that single arm tricep, right? Gonna get nice and spicy. Back to that side plank. And then we have a fun burnout move for you. Grab Your weight overhead. Three, two. You. Let's go. Nice work. Down and up. As you start to fatigue, you may want to hold this arm here. Keep this elbow honest. Bend, extend. Just bending at the elbow. Extending overhead. Bend, extend. Inhale down, exhale, push. Inhale down, exhale, push. The second set should feel harder for you. Yes. 10 seconds means you chose the right weight. Come on. Down and up. Working that tricep. 5, 4, 3, 2. Can you give me one more? Bend, extend. Nice work. Side plank. Here we go. Dumbbell's gonna stay in the left hand. Right forearm's gonna hit the ground. Shoulders stacked over elbow stacker. Scissor the feet. Get those hips lifted. Hold that plank for 30 seconds. We go in three, two. Option. Pull that dumbbell overhead. Pull. Tap it down, pull it up, tap it down, pull it up. Keep those hips lifted nice and high. You got this, guys. One rep at a time. Stay with it. Awesome job. Finish it off here and then we're going to go into that fun burnout move. And it is a single sided. We've switched it from man maker to woman maker because we got the ladies representing us here today. Come on. 5, 4, 3, 2. Give me one more up. Nice work. Okay, put the dumbbell in that left hand. You're gonna give me one. Push up one. Row, hop, up, curl, press. I'm not going to show you because I don't have the energy for it. We're gonna go together, okay? In three, two, one. Sometimes you just gotta be honest. Push up, row, hop up, curl, push. Take it back down to the mat. Come on. Here we go. Push up, row. Put all the moves we've done today together. Come on. Yes. Let's go. Right here. Down. Come on. Push up, row, hop up. Curl, push. 10 seconds, guys. Yes, you can. Yes, you can. Let's go. Come on. Big, complex movement right here. Three, two. You're out. Whoa. That's the holy bananas move for you. That's the holy bananas. Taylor's just crushing it. She's, like, been doing NML workouts for a while now. She showed up and I'm like, so what workout to do? She's like, nml. I was like, oh, what other word? She's like, nml. I was like, I love you. We love her. Okay, guys, other side. Kneeling triceps, Kneeling triceps. Right arm, right arm. Okay. Love that we mixed it up. We always start right side. Today we start left. Good. All the left handers out there are like, I feel seen. I feel seen. Okay, single arm, tricep, overhead 30 seconds. In three, two. Let's go. Bend. Extend again. You can hold this here to keep this elbow on us. 30 seconds. Hide it. Showing. Hide it. Show it. You got that punch to the gut. Nice work. Glutes are active, one rep at a time. Circuit three, Finish it. Come on, you guys. Two sets left. That's it. Two sets left. Ten seconds here on this move. Bend, extend down to that forearm side plank. Keep that weight in that right hand. Five, four, three, two, and you're out. Nice work. Dumbbell's gonna stay right here. My right hand, left forearm is gonna come to the mat this time. Finding that side plank, pulling that dumbbell overhead. Optional option, drop that knee to the ground. Option, Use no weight at all. Let's go. Lift them up. Three, two. Let's go. Pull that weight overhead. Hold at the top for a second. Set it back down. Lift and hold. And set it back down. Nice controlled movement right here. Awesome job, you guys. One rep at a time. Hold those hips nice and high. Arms and abs, we love to pair them together. Fun day. Especially after leg day. Right? Here we go. 10 seconds. You got this. Stay with it. Nice work. Go. 5, 4, 3, 2. You're out. Nice work, guys. Same thing. Let's finish off that right arm. Last set, last time, through it. And then we get to finish with the woman maker here. Let's bring it home, guys. Let's bring it home. Here we go. Right arm overhead in three, two. Let's go. Bend, extend, bend, extend. Second touch should feel harder, right? You got this. Come on. Squint those eyes. Grit those teeth. Do what you got to do to make it happen. Yes, you can. Tiny little triceps. They're starting to feel the fire. Come on. What would it look like If I said 10 more seconds? Yes, you could fight for it. Right here. 5, 4, 3, 2, and 1. Whoo. Fighting that muscle failure. We love it. Side plank. Okay, Left arm down, right arm takes that dumbbell overhead. Hips. Stay high. Last time, you got to do it this in a woman maker, guys, two moves, one minute of work. And it starts in three, two. Let's go. One minute left. Come on. One minute left. Yes. You can make yourself proud today. Right here. Let's go. Get that dumbbell up. Tap it down. Get it up. Come on. Keep those hips lifted. Nice and high. You are almost through this unilateral arm workout. We love to hear feedback from you guys. 10 seconds here. Let us know what you think. Drop a comment below. Your favorite move from today's workout. We want to know what it is so we can bring it to more workout for 3, 2, and 1. Nice work, you guys. Awesome job. Let's go. Let's do it. Keep that dumbbell in your right hand. It's one, push up one, row, hop up, curl, press. Rachel's gonna show you the standing version. You do your best. Forget the rest. It's 30 seconds, and it starts in 3, 2. Let's go. Push up row. Come on. Yes, you can. You can do anything for 30 seconds. Yes, I know you can. So strong. That's what you are right here. So stinking strong. Finish this workout. You got this. Let's go. Nice work, team. Come on. Yes. You're in the final. 10, 9, 8, 7, 6. You got this. 5, 4. Finish it. 3, 2, 1. There you go. Holy bananas. The postpartum baby hairs are flying. Crushed it, Taylor Crushed it, Rachel. All right, guys, let's flap it out. Let's stretch it out. Stretch it out, stretch it out. Okay, so we know that pork is high in protein. What else is pork high in?

Selenium, vitamin B. Vitamin B, iron, zinc.

It's really great.

A lot of women, right? Sometimes you can't get blood if you don't have enough iron in your diet. Pull work and other red knees are.

A great source of that. I love it. Love it. Big inhale, reach up. Exhale. Pull it down. Let's go. If you feel good about your heart rate, take the hands behind the back, interlace the fingers. Pull the knuckles away from the tailbone. You got it. Nice. You feel good about your heart rate, and you're willing to go down to a forward fold. Take it there. Knuckles can fall down towards me. Nice. Just let everything relax. Release the tongue from the roof of your mouth. Take the hands down. Step back to that quadruped position. Okay? That nice quadri position. Okay, this time we're gonna go for a little cat cow action. So you're gonna drop the belly, lift the chin, and then you're gonna pull the shoulder blades apart. Hold here with that. Pulled shoulder blades apart, take your right hand and thread it underneath your left wrist. Really feel those shoulder blades. Just pull, pull, pull, pull, pull, pull, pull. It should feel really good. Back to center. Go ahead. Drop the belly again. Now take it. Arch that spine. And now this time, take that left left hand, thread it underneath the right wrist and pull those shoulder blades apart. It should feel so good. One of my favorite stretches to come back to, especially after arm day. Nice work, you guys. Awesome job. Okay, from here, we're gonna go into a Big wide knee stance. Toes touch. Okay. I'm gonna take my right hand, reach it across left side of the body. Left hand goes on top. And just take a nice little sit back child's pose. I'm gonna feel those lats open up that side body obliques from all those side planks we just did at the end. Awesome. Back to center, same thing. Left hand goes across the body, right arm's gonna go on top of it. And then you're just gonna sit back. You're gonna feel that nice opening. Think about reaching those fingertips as far away from you as you possibly can. Awesome job. Nice work. Okay, from here, we're gonna go into our booties. Okay. I'm actually gonna turn this way. You guys can stay facing camera. We're gonna go fingertips, face your butt. Reverse tabletop. One of my favorite ways to finish arm day. Opening up the chest, shoulders, legs bent 90 degrees. Go ahead and lift those hips up, up. Nice work. Right here. Just let the neck and shoulders fall and hang heavy. All that tension you hold there. Shake it out. Spread the chest muscles apart. Awesome job. Sit it back. You guys absolutely crushed this workout. So proud of you. Nice work, Taylor. Awesome job. Nice work, Rachel. If you guys like this workout, you gotta check out the unilateral leg version. Taylor also joined us for that. Okay. She had more fun facts about pigs and pork and that, and she shared more fun about fun cuts of pork. If you want some of these pork recipes that we were talking about in today's workout, you can find them all@mnpork.com thanks again to Minnesota Pork Board for sponsoring this workout. So fun sweating with you guys today. Have an awesome rest of your day and we'll see you again soon. Thanks so much for joining me for that arm workout. If you loved it, I'd be so grateful if you dropped a subscribe to our YouTube channel. And if you want more unilateral training, you can find it in this workout right here. Otherwise, you can find all of my favorite arm workouts in this playlist right here. Have a great day.