40-Minute Arms + Abs HIIT (Dumbbell Arms, Abs + Cardio)

Look at all the people commenting already. Hi, everyone. You're so ready and you guys are so here and so prepared. I love it. Still waiting. Yes. Sorry. We were like getting all the things set up. The joys of a live workout at home. Okay, I'm going to pop on Instagram. Make sure. Okay, do that thing again where it's not actually going live. Okay, let's try this again. We're going to technical difficulties trying to get live on Instagram here. One more time. Let's go. All the things you guys, live workouts. Okay, Come on, come on, Live. Sorry, you guys, just one second. I'm just gonna put live workout. Yeah, yeah, we can do it later. Okay, there we go. Now we're getting ready to go live. All right, you guys. Nice. We're live on Instagram. We're a little bit like wonky and crooked, but that's cool. You guys got this, right? All right, good. Can you see us? Awesome. All right, thumbs up if you can see and hear me on YouTube. You guys are awesome. So in. Still waiting, but we are here. We are here and we are ready for you. Thanks for waiting. Hi, Instagram. Welcome, you guys. All right, we are jumping on live with a 30 minute. You guys have requested more live 30 minute workout. So this is a live 30 minute arms and abs hit workout. OK. So it's going to look like this. You have five circuits. Each circuit is dedicated to a specific muscle group. Shoulders, chest, triceps, back and biceps. That's the order we're going to go. Each circuit has three strength, cardio, abs or core. So strength, cardio, core, strength, cardio, core. Ok. That's how it's going to work. We're going to do each exercise for 30 seconds. You get a 15 second rest and then you're going to repeat that same exercise. We're testing out a new fun format for you guys and I hope you love it. This is part of our four week workout challenge that we are doing. They April challenge. You guys are rocking it. We have a workout of the day every day. This is an optional workout for today if you're not doing our 30 minute upper body hip, which you can find on nourishment.com and I have the amazing Rachel back in action because you guys love having Rachel in the workouts and so do I. It just makes it so much more fun. And she's going to show some awesome modifications specifically for core exercises along the way as we go. Are you guys ready to get this party started and get warmed up? Yes, we don't have any music, so crank up your own jams. Thumbs up. Woo hoo. You guys are so awesome. Glad you could see us on YouTube. And even better, can't wait to do this. You guys are so awesome. So glad you can see us on Instagram. All right, you guys, let's get ourselves started. You can crank up your own jams. We are going to warm it up and then we are going to jump right into this 30 minute upper body, arms, abs hit. Okay, quick sip of water or coffee? I got both here because I just haven't had time to finish my coffee yet. Okay. It's like rearranging this whole house. This is not normally what my house looks like. All right, Rachel, you ready? I'm ready. Let's do this. Big inhale, reach up nice and tall. Big exhale, let the arms fall down. Let's do it again. Big inhale, reach up nice and tall. Exhale. This time give me a baby back bend. Just pull those elbows down towards your hips or towards your armpits. Nice. Reach up nice and tall and just pedal the arms back. You're gonna have to give yourself a little space. There you go. Soft bend in the knees. Core is tight. Why is it that my hair gets like underneath my armpits when I do that? All right, paddling back. We're gonna warm up the shoulders first, you guys. We're gonna start first circuit on the shoulders. You have three instructions in two and one. Pedal it forward. We're gonna start on the shoulders because shoulders are engaged in so many exercises, including core pushups, all that. So we're getting shoulders out of the way right away while they're still fresh. 4, 3, 2. Let's do a little pivot twist. So just tap and pivot. Get a couple back cracks out. There you go. Little pivot twist. Keep that core tight. Nice little final rotation. You have 4, 3, 2 and 1. Take the hands behind the back. Big inhale, chest expansion. Pull those knuckles away from your tailbone. Gaze up towards the ceiling. Nice. Release the arms and just flap it out. Walk to the back of your space. We're going for plank walkouts. Okay? So you are going to hinge forward. You're going to walk out to a high plank position. You're going to walk back in, tap the toes and stand up tall. Ok? Nice little stretch for the backside of the body. Warming up again. The shoulders and the core, chest, triceps, get them all involved. Right here. Nice. Take it down. Walk up to that high plank position. Nice. We're going to do one more on this one, you're going to hold your high plank. Okay, right here you're going to hold high plank. Just hold high plank. Shoulders stacked over wrist. Core is nice and tight. You can pull up on your knees, push back on your heels, find a nice stable base. You can always drop down to your knees in plank. Or, or you can always place your hands at an incline on a chair or a bench. You're going to give me two push ups. Lead with your chest. All the way down, all the way up. Let's do it again. All the way down, all the way up. Go ahead, push up and back. Down, down. Stretch and pedal. Nice little stretch and pedal. Can you take your right hand and reach for your left calf shin or ankle? Looking under your armpit. Bring it back to a high plank. Tap back. Other side. Opposite hand. Opposite calf shin, ankle, high plank. You're just going to rotate through a couple of tap backs. High plank. Nice. Tap back. High plank. Give me two more tap back. High plank. Give me one more tap back. High plank. Give me another push up because you can. Down, up. Go ahead, step that right foot outside that right hand. Nice, easy twist. We're gonna open those hips because we're gonna use them in some of our cardio and mobility exercises. Set it down. Switch it out. Other side. Nice work. Nice, easy twist. Awesome job. Back to center. You're gonna run it out in a plank position. So mountain climbers, you're gonna need mountain climbers. Slower, fast. It's up to you. Run those knees towards your chest for eight, seven, six. You got it. Five, four, three, two, one. Go ahead, step yourself up to a standing position. Let's just finish with some good old jumping jacks. So you can jack it, jack it. Option. Tap it, tap it. Low impact. There you go. You got it. Let's go right here. Quick warmup. We're finishing it in eight, seven, six. You got it. Five, four, three, two, one. You guys ready? We're going to jump right in. We are keeping this quick and effective, ok? If you need more time to warm up, go ahead, hit pause, warm yourself up. Otherwise we're starting on shoulders. Your first move is a lat raise. I'm going heavy today. I got these £15, so I'm going to alternate. If you have lighter weights, go ahead, give me a double lat raise. If you have heavier weights, you're going to be alternating fly and fly. Nice. Just right up to shoulder height. Controlling it up and down. You're going to do it for 30 seconds. 15 second rest and then you're going to repeat it and do it again. Back to back exercises. We're super cutting today. Superset strength, superset cardio, superset core to really fatigue those muscles. You guys are so awesome. Thanks so much for joining. Debbie, Helen, Hannah. Awesome job. You guys. Grab your weights that you want to use for a lateral raise. Hitting the shoulders. Option, two weights at the same time. Option, alternate. I'm gonna go alternating. Grab your weights because you're on in three, two. Here we go. Option double it up or single to the right, to the left. Nice, soft into the knees. Core stays nice and tight. Just lifting right up to shoulder height. Keeping that core engaged. Now it's really easy here to lift up and then just let that weight fall down. So we lift and. And people just let it drop. Nope. We're going to control it up and control the eccentric motion on the way down. Ok? That's actually where a lot of the strength building happens. In your shoulders, that control on the way down. Nice work. You're here for 5, 4, 3, 2 and 1. You're going to rest for 15 seconds. We're going to do that same thing again. You know what, it's only 30 seconds. I'm going to try and double it up this time. If you can give me the double. You decide. Double or single? Okay, you're right back into it. Shoulders down and back. You're on in three, two. Let's go. Nice. Awesome. Core is nice and tight. Your pace, your tempo, right? This is strength training. First move is all about strength. You're gonna choose your pace. It's a 30 second interval. Okay? You choose. You can go slow and steady. You can go light and a little bit quicker. Nice work. Nice work, you guys. Awesome job. Nice long neck right up to shoulder height. Control it down. Awesome job. Come on. What would it look like If I said 10 more seconds? Yes, you can. Then we're going to go into that cardio push. Oh, and it's going to include the weights. Yes, it is. In it for five, four, three. You got one more in. You have two and one. There it is. Nice. All right, 15 second rest. We're gonna take these weights up to a front rack position. It is a push press, 2 inch dip drive, dip, drive, dip, drive. Okay? It's gonna raise your heart rate, I promise. You ready? Because you're there. In three, two. Let's go, let's go. Dip, drive, dip, drive, dip, push. Tiny dip. Big push. Lock it out. Push. Inhale, exhale, inhale, push. Pushing those biceps Right by the ears. Weights go straight overhead. Shoulder burnout. Heart rate riser. Right, Nice. Come on, push. Yes, you can. Core is tight. Come on. You're in it for 10, nine. Let's go. You got this. Come on. Yes, you can. 5, 4, 3, 2, 1. Set em down. Same thing. 15 second rest. Right back into it. Good morning. Shoulders right quick. Yeah. Super fast. This is a fast moving workout. We're going to get a lot done in 30 minutes. Rack them. You're on it. Three, two, let's go. Dip, push. Come on. 30 seconds. You can do anything for 30 seconds. Yes, you can. This is your heart rate riser right here. I promise it'll get a little bit more intense as we go through the workout. I just want to tackle those shoulders well, they're fresh. I know your shoulders got a workout last week. If you're doing our four week challenge, we're just gonna keep getting after them. Come on. 10 seconds. You got this. Stay with it. You're in it for 5, 4, 3, 2, 1. Nice work. Weights are down regardless. I'm already getting sweaty. Find a low plank option on your knees option on your toes option. Take it up to an incline option low plank, set it up, find it. You're there in three, two. Hold your low plank. We're into core. Hold your low plank option. You're just holding a low plank. Option B, you're reaching opposite hand or one arm in front of you. Bring it back in reach, and then it's a low plank reach. I love this move. Right? The best core exercises are ones that challenge your core to not move at all. Your core is meant to stabilize you as you reach your limbs away from your body. That's what you're doing here. 10 seconds. Stabilizing the core, reaching away, transferring that weight from side to side for 5, 4, 3, 2 and 1. Push it back. Quick. 15 second rest. You're gonna do it again. All right. You're gonna do it again. Back to back move. We are just crushing them this morning. Back to back, ready? Set up that low plank. You're on it. Three, two, let's go. Option A, hold low plank, knees or toes. Option B, reach and reach. You're just reaching that hand in front of you. Nice. Trying to keep those hips square and stable to the ground the entire time. Okay? We're testing this new format. It's just these back to back moves. Only 30 seconds. Remove short rest times, keeps your heart rate high. Drop a comment, let us know what you think of the format. We always like to try New things, right? That's what we're about here. 10 seconds. Come on. You get a water break. It's coming for you. You gotta earn it. In five, four, three, two, and one. There you go. Shoulders and core should be nice and warm. Are they warm? Grab some water. Nice work, you guys. Loving it. Awesome. So glad you're here. Nice work, Brenda. You guys are so great. Nice work. Awesome job. Keep it up, Keep it up. All right, grab some water, you guys. Circuit to his chest. Moving on. Circuit to his chest. A good old chest fly. You're gonna be lying on the ground, right? I'm going to show you that in a second. If lying on the ground isn't good for you. Palms are out. You're going to give me a standing chest fly where you pull pinky to opposite shoulder. Otherwise, you're on the ground with me. You're going to open the weights and you're going to close them right here. You're going to do standing, Rachel? Yeah, I'll do standing. Perfect. Then I'm going to go to the side. All right, you guys grab them. You're on in three, two. Let's go. It's a chest lie, so I'm opening and closing, keeping that chest puffed out. If lying on the ground isn't good for you, you'd always take this up to a stability ball or a bench. Rachel, showing your standing option, right? Getting a little bit more shoulders in there, too. Chest and shoulders, they all work together. They're your upper body push muscles. Core stays tight. Squeeze it back in. Squeeze it as you pull those weights up towards overhead or up towards that opposite shoulder like Rachel. Nice work, you guys. Come on, come on. Stay in it. I forgot. I started a little bit. You're going to get a little extra chest fly right here. That's good. We might use a little extra chest fly. Right? Chest fly. It is like a little. Nice little chest lift for the women. Women don't do chest exercises enough, so good for our posture. Helps keep us upright, helps with our breathing, which helps with our pelvic floor and our internal pressure system. So many stinking benefits, right, Rachel? For five, four, three, two, and one. You're out. Quick rest and you're getting right back in. Right back in. You're gonna do it again. Superset. That's why we love it. You ready? Grab your weights. You're back on in three, two. Let's go. Let's go. Back to chest fly. Get a little extra chest fly in today for you. Nice little extra bonus chest. Come on, yes, you can. It's 30 seconds. You got this. Then we're going to cardio and. Oh, my. Are you gonna love what your cardio move is. We're just gonna get after it right away today. Whoo. Yes, we are. Cardio is gonna be a push up burpee. Should I have told you? I don't know. Should I Save the suspense? Come on, you got this. Let's go. Right here. Final five, four, one. Nice work. It's a super setting exercise that just. Okay. Up and over. You're going to give me a burpee option. You're going to add a push up. I'm going to go for the push up. So you're going to give me a push up and a burpee. Okay. Step in or jump in. Take it to an incline. You're there in three, two. Let's go. Let's go. Give me a push up and a burpee. Give me a push up and a burpee option. Just go straight up. Burpees option. Take it to an incline option. Rachel stepping it in for you. Come on. It's 30 seconds. You can do anything for 30 seconds. Yes, you can. You are so strong, so capable right here. So strong, so capable. Come on. What would it look like? 10 seconds. What can you do? What can you do? Finish it. Let's go. Let's go. 5, 4, 3, 2, and 1. 15 seconds. Recover. Just hang out right here. Hands on knees. Catch your breath because you're gonna go right back into it another 30 seconds. Push ups are harder after chest flies, aren't they? All right, let's do it. Three, two, let's go. Come on. Push up burpee right into it right here. This is the high intensity part right here. Super setting. Back to back Cardio Move for 30 seconds. Quick little break in between. Basically, like one minute of work. It's tough, but so are you. It's tough, but so are you. Come on. 10 seconds. Yes. You can make the most of this. 30 minutes together right here. 5, 4, 3, 2. And one more burpee. Nice work. Okay, chest press, dead bug. Okay, Rachel's gonna be right here giving you a seated dead bug. Opposite hand, opposite leg. Okay. Opposite hand, opposite leg. You're gonna push one heel up. Okay, So a seated dead bug option. Lying dead bug. I'm gonna show you from the side. If lying down again, it'd be good for you, then you can follow Rachel. If you're with me, it's seated in your adding a chest or lying in your adding a chest press. 3, 2, 1. Opposite leg kicks out with a chest press. Kick out. In, out, in. Chest press right here. Push. Nice push. Keeping tension on that chest right here. If you're with me on the ground here with Rachel, you're really focusing on that core. Nice work. Dead bug right here. Push it. Nice work. Come on. You got 5, 4, 3, 2, 1. Take a quick break. Take a quick break. So it's dead bug from the ground or dead bug with a chest press? Yes. Repeat it. You get a second stab at it. You get to do it better second time. You're there. In three, two. Let's go. Kick out and in. Farther my knees are from my chest. The harder it is. Right, Rachel? I feel like it's always the moves that you think are going to be easy. They're actually so hard. I'm always like, you're modifying because you're sitting up, but really, that's a tough move right there. That's tough. You really got to have some core strength. Farther you sit back. Harder it's going to be. You got it. Stay with me. Chest should be on fire. Yes. Come on, bring it home. 5, 4, 3, 2, and 1. You're out. Nice work. Dumbbells down. Grab some water. Awesome job. You made it through circuit two, which is chest. You are crushing it. Moral of the story, basically, you're just doing so awesome. We're on to triceps, overhead. Triceps. Those are your moves. Overhead triceps, squat jumps is your cardio. Nice little tricep extension on your squat jump and then plank back to plank half drop. It's going to be a spicy tricep circuit. Okay, I'm going to go one 20 pound dumbbell overhead. You can do two weights overhead or you can do one weight overhead. Do what works for you. Ok. Awesome job. You guys are crushing it. Nice work. I love you. Love the new format. Good. I'm glad you love it. That's the goal. Yes. When we come live every day. You know, I wish we could, you guys, but we have so much work to do to bring you content. These are fun, though. This is a fun. This would be awesome if we could do it right. Yeah. This is a fun treat for us. All right, you guys got about five seconds. Tricep. I'm going one heavy. You slide one or two on it. Three, two. Let's go, let's go. Down, up. I'm just looking at that YouTube frame. I'm like, oh, we're out of frame. But here's the deal. If I'M looking at it here. I'm thinking, hide my weight behind my head, show it overhead. Core stays nice and tight. I got two feet facing forward. If it feels better for your core or your low back, take a nice staggered stance like Rachel. Okay, you get to decide. 30 seconds. It's only 30 seconds. Try and go heavy. Yes, you can. Come on. 10 seconds here. Those double weights starting to feel heavy. Rachel. Truly. Yes. Keep that core tight. Come on, push it. 5, 4, 3, 2, and 1. Go ahead. Set it down. Take a quick break. Shake it out, shake it out, shake it out. You're right back in. Super. Set it up back to back so it makes it hard. So it makes it hard. Come on. Grab that weight again. You're there in five. Here we go. Three, two. Let's go, let's go. These back to back moves, that's what makes it tough, right? Limited rest, back to back strength exercises. Come on, come on. I'm gonna go for that sacred stance, too. Oh, man, this 20 pounder starting to feel awfully happy right about now. I'm like, oh, can I do it? Yes, I can. So strong, so strong right here. Come on, you guys. Wrinkle up my nose. Ugly faces. 10 seconds. 10 seconds. Ugly faces right here. Let's see them, let's see them. Come on. 5, 4, 3, 2, and 1. That was my ugly face for sure. All right. That means when you're working so hard, you just got to squish everything nice and tight. Okay, good old squat jump. I'm going to just show you from the side so you're squatting, but then you're going to extend your arms behind you, arms out, arms back, getting a nice little tricep squeeze. You're there in three, two, let's go. Rachel's going to give you an explode without jumping, so she's still reaching behind her. She has the option to go up to her calves if she so chooses. Nice. Come on. 30 seconds. Raise that heart rate. Really squeeze those arms as you push them back. It's like you're driving through your hands through water, push. Drive your hands through water, Push. Come on. Yes, you can. Yes you can. 10 seconds. Let's go. Come on, team. You got this. You got this. Power up. Explode up from the ground. 5, 4, 3, 2. You're out. Nice work. Way to bring it, you guys. Way to bring it. We're gonna do it again. Gonna do it again. 10 seconds. Breathe, catch your breath. Right back in. Come on. Give me some force off that ground. Ready? Let's do it. Three, Two. Here we go. Come on. Right here. Explode. Push. Use those legs to power you up. Squeeze those arms behind you. Big extension, big full body extension at the top. Come on, come on. Give me that squat, Explode. Woo. There's those legs. They're feeling it from yesterday's leg workout, right? Holy bananas. 10 seconds, let's go. 10. Come on. Bring it home. Bring it home. Yes, you can. It burns. 5, 4, 3, 2. You're out. All right, ready for core. Ready for core. Grab that towel again. Starting high plank. Certain high plank option. On your knees, option on your toes. Set it up in three. In two, let's go. Find high plank option. You're gonna hold plank option B. I'm gonna drop down to my right forearm. Come back up. Come direct onto my left arm. Come back up. It's long, controlled, tiny bend in the opposite arm. Nice little tricep flexion. Right again on single base with that core. Come on, come on. 10 seconds. Yes, you can. Right here. Planks are harder when your heart rate's high. You got this. 5, 4, 3, 2, and you're out. Sit it back, stretch it out. Awesome job, you guys. Do it again. Plank half drops. Plank half drops. Come on, set it up. You're working for that water break. Three, two. Let's go. Come on. Half drop, half drop. Nice. Nice soft bend in the opposite arm. Gonna engage that tricep, shoulders, chest and core. You got this. Come on, come on. Right here. Quick and effective workouts. That's what we're all about. You're gonna give me 30 minutes of your time. I promise I'm gonna make it worth it. 10 seconds. Yes, you can. Come on. That water break, it's coming for you. In five, four, three, two. You're out. Nice work, you guys. Grab some water. Grab some water. The spicy tricep circuit is done. That was a tough one. Yes. Holy bananas. Love me a good holy bananas. You guys on to back. Grab some water. Ron to back. Okay, on the back, right here, I'm going to show you the move. I'm going to hinge over, palms are facing out. You're going to find a nice reverse grip row. You're going to hold it here. Drop right, drop left, drop right, drop left. So there's constant tension, right? You're in a constant hold, and then you're dropping, but that's too much for your low back. You're gonna go down to a single arm row option. Grab something to support you. Okay? Because you're going to do it on one side. Second time, you'll do the other side. You can join me with reverse grip roll. That sounds good. Okay, nice work, you guys. Grab those weights you want to use for your back. Largest muscle group in the upper body. What do you got for it? Hinge it over belly tight. Pull them up. You're on in three, two. Let's go. Drop right. Drop left. Nice work. Nice neutral spine. Got that 2x4 from my head to my tailbone. Constant tension. Always on one arm, right? Reach it out, pull it in. We're working upper mid back. Right here. Nice. Again. If you feel this in the lower back, you can always take that sacred stance. Now we drop down to a single arm row. You gotta get it. 10 seconds, let's go. Squeeze. Come on. Think about pinching those shoulder blades together for five. Four, Three, two. You're out. Set them down. Shake it off. Get a second stab at it right here. You're gonna do it again. 30 seconds. This one really moves fast, doesn't it? It does, right? I like it. Yeah. 30 second intervals. Just fly. Done. Grab them. Put them up. You're on a three. Two. Let's drop on the left. Here we go. Drop left together. Mixing up on you, Rachel. I know. Right, left and right. Left and right there. So hard because we're mirroring you guys. Down and squeeze. Down and squeeze. Don't let that belly drop. Keep it nice and tight. Pull those shoulder blades together. You got it Right here. We're finishing back and biceps, our final two sets. Ten seconds. Let's go. On the cardio. Five, Four, Three, two. You're out. One. Dumbbell. Right back to wood chop. We've done our infamous 20 minute hit. It is a favorite of mine. It's the wood chop. I'm going to show you from the side. Stable squat. Base loaded squat. I'm going to swing overhead. Chop down. It's like I'm swinging an axe and I'm chopping wood. I'm working my laterals right there. You're on. Three, two, let's go. Up. Swing. Okay, so your modification is just slowing it down. Nice. Slower with each side. Otherwise you can speed up. You want to control it though, right? Think about pulling your armpits down. Pull down. Squeeze. Pull down. Squeeze. You're working the lats. Core is nice. Turned on. Stop on a stable base. 10 seconds. Come on. Nice low impact. Heart rate. Heart rate riser right here. Let's go. You're ready for five. Come on. Four. Come on. Three. Yes, you can. Two and one. Set it down. Nice work. We're gonna do it again. Okay, hold that nice base. This is really a core move, too. It's like core and cardio. Turn it up right here. Grab that weight. Find that stable base. You're on in three, two. Let's chop some wood down. Stable base. Not overextending at the top. Not dipping into that low back. Really relying on my core to stay with me. Pulling those armpits down, flexing my lats. Come on. That muscle that hangs over your bra right here. Back your bra. That's what you're working. Yes, you can. 10 seconds. Hang with me. Let's do it together, team. Let's go. Five. Come on. Four. You got this. Three. Yes, you can. Two. And out. Core, core, core. All right, hollow rock again, Right? You're going to just sit back on your forearms right here. Kick one leg out, kick the other leg out. If you're with me, you're on your back. Side option. Holding a weight overhead. Kick those toes out in three, two. Let's go. So I'm pushing my toes out, away from me. Think like here, poking someone with your toes. Not sure why you would do that, but actually, my kids do that to me all the time, so it's kind of. Kind of quite relevant. Lying in bed, they're just like, hey, mommy. There, I'm here. Push those toes out again. Farther the knees are from the chest. Harder it's going to be. Farther the dumbbell is overhead. Harder it's going to be. Want to make it harder? I bring my neck and shoulders up off the mat. You got this. 5, 4, 3, 2, and 1. Nice work. We're gonna do it again. Same thing. Farther the knees are from the chest. Harder it is. The lower your legs are to the ground, harder it is. You choose your level. Okay, you want in? 3, 2, 1. I'm gonna start here. Dumble overhead. That's easier, right? Slowly tick tack it back. Gets a little harder. A little harder yet. Oh, yeah, there it is. Okay, you're forcing your lats again. That back to turn on. Your core is forced to stabilize you as you extend your arms and legs away from your body. Yes, you can. Neck and shoulders can always stay on the mat. You got this. Come on. Stay in it right here. But I'm 5, 4, 3, 2. You're out. Nice work. 30 seconds. You can do it. Yes. That's the motto. Grab some water. We're heading into our final circuit, you guys. We're going to knock it out. Biceps, biceps. You ready for it? Grab some water right here. Good old alternating curl. If you have lighter weights. You know how to double it up for me? Okay, go two at a time. You want to go a little heavier? You're going to alternate. Alternate. I'm going to double them up. I'm going to double them up today. Double up. We'll go standard curl on the first one. We're going to go hammer curl on the last one. Basics, you guys. The basic moves. Why? Because they weren't. They work. All right, grab your weights. Shoulders down, back. Three, two. Let's curl up and down. You got heavier weights. You can be an alternating curl. You can always alternate here and here and go for that double curl. It's 30 seconds. Come on. It's 30 seconds. Yes. You can finish it off right here. Finish off with those biceps. Last circuit. Core is tight. Actively spreading that forear part underneath you for 10 more seconds. Let's go, let's go. Up and down. You got this. Come on. Final five. Four, three, two. And set it down. Nice work. That's nothing after the back and bicep workout, right? That one had my biceps so on fire. So sore, so sore, so sore. Grab those weights. Here we go. 3. I'm gonna go hammer curl this time. 2. Let's go. So palms are in. Same thing. We're just going to switch the grip. Get a little bit more of the long head on the hammer curl, a little bit more of the short head on the supine or palm out curl. Ok. But that's why it's good, right? This is a muscle or this is an upper body workout. We're hitting every muscle group so you might not get completely to fatigue, but we're adding some core, we're adding some heart rate riser. One of those more fun workouts. It's good, you're moving. But if you want to see those true strength gains, man, those chest tricep, those push and pull workouts, that's where it's at. Let's go. 5, 4, 3, 2 and 1 again. We are huge fans of mixing up around here. You're going to keep your weights. You're going to go down to the ground with your hands on your weights if you can. Or take to an incline, you're in a mountain climb for 1, 2, 3, 4. You're going to hop your step up to standing. You're going to high knee. Start in plank. Four and four. Four down. You're on in three, two. Let's go. One, two, three, four. Your pace, your tempo. Bring it up with the weights. 1, 2, 3, 4, 4 down, 4 up. Come on four corners. Down. 3, 4, 4. Climbers up. 1, 2, 3, four, four. Climbers down. Let's go. 1, 2, 3, Four, four. Climbers up. One, two, three, four. Come on. It's like a version of a burpee, isn't it? Slow down. Nice. 1, 2, 3, 4. Come on, you're in it for five. 4, 3, 2 and 1. Gotta bring back the bubble ponies eating my hair. Okay, one more time. Four climbers down. Four climbers up. You ready? Start. Down. You're there. In three, two. Let's go, let's go. One, two, three, four. Bring it up. One, two, three, four. Hit the deck. Come on. Four and four. Keep going. Your pace, your tempo. You bet. You got it. Let's go, let's go. Come on, come on. Drive those knees up. Get them up, get them up, get them up. 10 seconds. You got this? Yes, you can. Come on. Finish strong. You got 5, 4, 3, 2. You're out. Nice work. Good old steeped twist. So we're gonna finish. Okay, I'm gonna use a weight. Rachel's gonna use no weight. She's going to sweep center. Sweep center. I'm gonna use a weight and twist. Three, two, let's go. You decide. Biceps are turned on if you're holding that dumbbell. Nice seated twist. Farther. You sit back. Harder. It is. You got it. Control it. This is about how fast you can crank through it. It's controlled for 5, 4, 3, 2. You're out. One more time. One more time. Would you believe we have a bonus move, Rachel? Of course it's easy. Of course we have a bonus. Okay, seated twist, round three, two. Let's go. Option to lift that other foot. Option. Lift both feet. You're twisting through your core and turning on those obliques. Your core. Shoulders down and back. You got it. Nice work. Think about pulling those hip bones together. Yes, you can. Staying in it. You got this last move right here. Quick sip of water, then we're going right into a bonus move for the big finish. You got it? Stay with me. Let's do it together. Come on. Give me five. Yes. Four. You got this. Three. Come on, come on. Two and one. You're out. Nice work. Grab some water. Grab some water. All right. Grab some water. You ready? Are you ready for the big bonus? The big bonus. Back to back. Man makers. Man maker. Actually, we're going to change the name, right? Welcome to 2021. Change the name to Woman Maker. Okay. It's a push up row, row, squat curl press. You've done this in my other Workouts, But I'm just going to demo it for you. You're going to give me one pushup. You're going to roll on the right, you're going to roll on the left. You're going to step her hop to a standing position. You are going to be a curl standing and a thruster at the top. It is a big, powerful move. You're going to do it for 30 seconds. You're going to hold a plank for 15 seconds. You're going to repeat it for 30 seconds. Can you wrap your head around that? Mean it's 30 seconds. We got it. You got this. Wrap your head around it, right? You can do anything for 30 seconds right here. Okay? You are tough. You are mentally tough people. Okay, push up, row, row. Curl, thruster. Push up, row, row, Curl, thruster. Okay, 30 seconds of work and then 15 second plank and then repeat it. You're in it. This is your big finisher. Let's go, you guys. Tighten your ponytails, amp yourself up. It's your final move. You're there in three and two. Let's go. Come on. One, Push up, row right, row left. Step or hop up. Give me a curl at the bottom. Big thruster, overhead, right, back into it. Your pace, your tempo, come on. You can always take this to an incline. Always take it to an incline. Put those dumbbells up on a chair or step. Come on. You got this. You got this. Let's go, you guys. Yes, you can. You've only got 10 seconds left. You only got 10 seconds left. It's such a big move. You're only gonna get through, like 3 or 4. Come on. 5, 4, 3, 2. Hold that plank. Whole plank. 15 seconds. Hold it here. Keep breathing. Knees or toes, Incline or not? Yes, you can. Can you bring your feet together? Bring those knees together. Squeeze. Squeeze those inner thighs. Squeeze that core. Back to thruster. Back to the big move. You're on in three, two. Let's go. Push up. Come on. Row, row. Stepper. Hop, curl, thruster. Let's go. Come on. It's your last 30 seconds right here. This is it, your big finish. We put all the moves together right here. Yes, you can. Come on, make it big. Make it powerful. You got this. You got this. 10 seconds. Finish it. Come on, right here. 5, 4, 3, 2. You're out. Awesome work, you guys. Holy bananas. Did that fly or did it fly? We are going to stretch it out. If you have to pop off, thank you for joining. Make sure you stretch it out, okay? Thank you guys so much for joining you are so awesome. You are so great. I'm so glad you feel invincible. Awesome work, Natalie. You should feel invincible. Love it. 30 minutes. Quick and effective, you guys. OK, let's do a quick cool down. Go ahead. Just slap those legs. Shake it out. You see why I started with shoulders? You got those out of the way right away because they're engaged in basically every move. It's very rare. I train shoulders because of teaching your fitness. You get so much shoulders. I love a good plank, too. Okay, big inhale, reach up. Big exhale, baby back bend. Pull it out. Nice big inhale, reach up. Right wrist grabs up and over side. Body stretch to the right. Awesome job. I'm so proud of you. Thanks for joining and knocking this out. Back to center. Up and over other side. If you couldn't get this one in today and you did, our upper body hit, you can always come back and do this on Thursday. Thursday is another dumbbell arm workout. Go. Slap those arms again. Take your right arm. Reach it towards me. Left arm follows. Push your palms towards me. Opening up the back. Pulling the shoulder blades apart. You pull them together. Now you pull them apart. Counter stretch. Push for 3, 2, 1. Take your right arm back. Left arm's going to follow. Interlace them behind your back. Pull your knuckles away from your tailbone. Chin goes up towards the ceiling. Open up the chest, the shoulders. Nice big extension. Awesome job. Hold it here for three or two for one. Go ahead and flap those wings again. Nice work. Nice work. We go for a tricep stretch because it feels good. Big inhale, reach up nice and tall. Right arm reaches for the middle of the back. Gently giving that nice little tug right there on that tricep. So good, you guys, thanks so much for joining us. If you like this format, comment below. Maybe we'll bring it back. We're going to go live again next week on Tuesday. Same time, same place. But legs, power legs. We're going power legs next week. Mark your calendars if you want to be there. Awesome job. Stretch it out right here for three, two, one. Go ahead, slap those wings. We're going to take one nice little neck stretch because we love a good neck stretch after upper body days. Take those shoulders, pull them up, roll them back, take them down. Do it again. Pull them up, roll them back, take them down. Now they have that nice long neck. Shoulders are down. Take. Take one hand to the top of the head and just give it a gentle neck stretch. If you have the capacity, you can reach the opposing hand around to the back. Palm is Out. You're going to get a nice little trap extension there to trap a neck stretch. Awesome job. Hold it for 3, 2. Go ahead, shake it out. Same thing. Other side. Roll those shoulders up, back and down. Nice long neck. Take a nice little gentle neck stretch right here. This is the side that's tight for me. We bought this like $40Amazon massager. It looks my daughter's deathly afraid of it. You like wrap it around your neck but I've been using it and it's so feels so good. It feels so good. Option to take that opposing trap stretch right here. Reaching for the back of the back of the back right there. Palm is out. Hold for 3, 2 and 1. Go ahead and release it. You guys are done. You rocked out this 30 minute arms abs hit. Nice work Rachel. Good job Lindsay. Squashing it per usual. I hope you guys love the workout. Comment below if you did. Let us know if you liked this new format. If you want to see this format for power legs, let us know when we bring it back next week. Tuesday 9:00am Central Standard Time. If you haven't checked out one of our four week or 14 day free workout plans, make sure you do. You can find them@nourishmovelove.com follow along. We love seeing you guys get stronger and progress. My favorite message is when you increase your weights and you feel strong. So that's always our goal. Keep up the good work. You guys have an awesome rest of your day. Be nice, be kind, share the love, spread the love. Awesome job. Oh you guys are so great. Nice work. You love the format. Woo. I'm so glad you loved the format. Oh my goodness. You can do anything for 30 seconds when she had her mammogram. That's so true. Oh that's got to be painful. Nice work. I'm so glad you guys love the format on Instagram. Awesome job. You guys are so great. We'll make sure we try and get this uploaded so you guys can repeat it if you'd like to. Love the new format. Good, quick and effective, right? It flies. Awesome job. Have a good day you guys. Oh, your husband high five you. I love that. Good job. I just love reading all your comments. I could just stay on here forever. Yes, it's on YouTube. We'll share the link in this. Okay. Have a good day you guys. Download video saved awesome job. Nice work on YouTube. You guys love the new format. So glad you loved it. Nice work. Morgan. An awesome job. Elizabeth, Emily, please do this one for the neg. Okay? You guys want to do this for the leg. Should we do the same format? Do those 30s, 30, 15. It flies right. Go. So stinking fast. You guys are so great. I'm so glad you love the format. Oh, my goodness. Look at all you guys using your upping your weights. I just love seeing all these comments. You guys are so strong. So great. Nice. Thank you for showing up, you guys this morning. Thanks so much for showing up. And I know that leg yesterday workout. Stretch it out, you guys. Stretch it out. Squat jumps were mean. That was just mean of me today. Nice work. It went by so fast. Awesome job, Sarah. Thanks so much for jumping on. You guys are so awesome. You all rock my socks off. Keep up the good work. Nice work, you guys. I just got new socks too, by the way. New socks. Great investment for fitness people. Mine were like old falling down in my sneakers. So new socks. You should. You should treat yourself today. Some new socks after that workout. Great job. Have a good day. Thank you so much.