Lindsay Baumgrand leads a 7-minute mat ab workout with dumbbells, seven exercises at 40 seconds each with 20-second rests. No planks. Rachel shows modifications for lighter weights or easier versions of each move.
Chapters
Hi, I'm Lindsay Baumgrand of Nourish Move Love. And this is your dumbbell ab workout on the mat, part of our ab challenge. If you want the full challenge, hit subscribe to my YouTube channel. Alright, you guys, it's quick and dirty. We got seven minutes. Dumbbell abs on the mat. Grab some light weights and we're gonna jump right in. You have seven dumbbell ab exercises. We're gonna be all on the mat today and you're gonna do each exercise for 40 seconds of work, followed by 20 seconds of rest. And you're only doing each exercise once, so make it count. Your first move is going to be two dead bug into two seated twists. So opposite arm, opposite leg, opposite arm, opposite leg, Roll up and come into two seated twists. Twist, roll back down. That's your move and we're going to get right into it. In three, two, let's go. So opposite arm, opposite leg extend. Opposite arm, opposite leg extend. And then I'm going to roll up and go two seated twist. Rachel is going to offer modifications today and she's just going to stick with the dumbbell dead bug. For move number one, I'm going to roll up two seated twist. Two dead bug into two seated twists. Nice work, you guys. How far can you get the arms and legs away in that dead bug? Roll up into two seated twist. I'm using some 10 pound dumbbells today. You can use whatever feels good for you. Of course, you could always do this with just your body weight. Twist and twist. Nice work. You're in it for 5, 4, 3, 2 and 1. We're gonna stay right here on the mat. Alternating leg lower. Longer the lever, the harder it is. So I'm gonna drop one leg and then I'm just gonna reach for my toes. Drop the other leg and reach for my toes. Lower and upper abs. We are gonna hit them both right here. Rachel's gonna bend the knees for the modification. We go in three, two. Let's go. Lower the right leg, reach for the toes. Lower the left leg, reach for the toes. As I reach for the toes, neck and shoulders are coming up off that mat. Nice work. Nice. Lower the legs, keeping those hips nice and stable. With that alternating leg lower, Keeping both hips connected to the mat and then lifting those neck and shoulders up off the mat, reaching those weights up towards those toes again. You can always drop the weights if you need to. Nice work. Stay with it. Almost there. Final five, four, three, two. And you're out. Awesome job, sprinter. Sit up. We're gonna get Those shoulders involved. My legs are gonna go long. I'm gonna take one weight in each hand. Rachel's gonna start seated already. I'm coming into a sit up. Opposite knee drives in as opposite arm presses overhead. Rachel's doing the same thing, but from a seated position. Opposite arm, opposite leg. In three, two. Let's go. Roll up. Punch opposite knee, opposite arm, and then switch. Opposite knee, opposite arm, and switch. Roll up, sprinter. Sit up. This is a tough one, especially if you're adding it on after arm day. Shoulders are going to be on fire. Nice work. Drive that knee, drive that arm. You got it. Big exhale as you get to the top, one rep at a time. You could always drop down to one weight and press. Inhale down, exhale. P. Inhale down, exhale, punch. Stay with it. 10 seconds. Finish it. Nice work, team. You're in it for five, four, three, two. And you're out. Awesome job. We're gonna drop down to just one weight back on your backside. You're gonna be bicycling with your legs. So kick out, kick out. Alternate opposite arm. One arm is gonna have the weight and it's gonna press. So push, push, push, push. Loading the weight on one side of the body. In three, two. Let's go. Push, push. Nice. Neck and shoulders can be resting on the mat, holding the weight on one side of the body. As I lower this weight, I got to keep my opposite hip connected to the mat again. I'm trying to see how far I can kick my toes out away from my body. Nice work. Push. You got it. Nice, team. Stay with it. Nice. Come on. Final ten. Nine. Eight. You got this. Seven. Stay with it. Six. Five. Four. Three, two. And you're out. Awesome job. Now you're gonna take one weight. You're gonna hold each head of the weight. Then you're gonna go into a reverse crunch. So arms extend overhead, pull in, and then you're gonna go hollow rock. Hold and then pull in. Rachel's gonna alternate her legs one at a time. I'm gonna go double leg. All right, weight's gonna go overhead. Legs are gonna go long. In three, two. Let's go. So hold and crunch. Hold and crunch. Hold and crunch. Nice. Get that body nice and long. How far can you get the weight away from your toes on that hollow rock? Hold and crunch. Hold and crunch. Nice work. Nice. Trying to pull those abs together just like shoelaces wrap around a shoe, keeping that core nice and tight. Don't let that back pop off the mat. Five, four, three, two. And you're out. Uneven bicycle crunch. Other side. So I'm going to load the weight on the other arm going through those bicycle crunches. Single arm press on the other side. Nice work, you guys. We are almost there. Almost there. This is move six of seven. Move six of seven. We go in three, two. Let's go, let's go. Switch, switch, switch, switch. Nice work, team. Awesome job. Exhale, inhale, push, and push. You got it. Come on. Nice bicycle those legs. Awesome job. You can drive those heels away from you. Rachel's tapping those toes with bent knees. Push, push. Nice work, guys. Stay in it. Stay in it. Finish strong. What would it look like If I said 10 more seconds? Yes. You can finish it right here. You got it. Final five, four, three, two, one. Awesome job. Take that weight. It's going to go overhead. I'm going to take my legs nice and wide going into a weighted sit up. All right? So I'm just gonna hold the weight overhead. Roll all the way up. Slow, slow, slow. Control on the roll back. Here we go. Finish strong. Last move. 40 seconds and you're out of. Here we go in three, two. Let's go. Roll all the way up. And slow control, lower back down. The slow control, lower back down is the hard part. Low control, lower back down. Nice work. All the way up. Rachel's giving a half roll back and then going all the way up, half roll back. Nice work. Take it at your pace. The farther you can roll back, the harder it's gonna be. Hang in there. It's your last move. Seven minute dumbbell abs. You're almost there. Come on. Finish strong. 10 seconds, guys. You got this. Finish it. Last. 5, 4, 3, 2. And you're out. Awesome job. 7 minute dumbbell abs on the mat work. Way to go. Great job, team. We'll see you back on the mat for another workout soon. Awesome job. Crushing that ab challenge. If you liked it, hit subscribe to our channel. Keep going. With this ab challenge, I've queued up the next workout for you right here. Or find the entire challenge in this playlist right here. Have a great day.
