Lindsey Bomgren leads a 7-minute dumbbell ab workout with six exercises, 40 seconds each. You hold one dumbbell across your chest for standing crunches, side planks, dead bugs, and seated twists. Rachel shows modifications throughout.
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Hi, I'm Lindsay Baumgren of Nurse Movelove, and this is your dumbbell ab workout, part of our ab challenge. Get the full challenge when you hit. Subscribe to our YouTube channel. All right, you guys, we got seven dumbbell ab exercises for you. You're gonna do each ab exercise for 40 seconds of work, followed by 20 seconds of rest. And you only do it once, so grab one dumbbell you want to use for today's workout, and we're gonna jump right into it. Let's go. I'm joined by the amazing Rachel. She'll be offering modifications. You can stick with me or follow her. You're going to take one dumbbell and hold it across your chest like this. You're going to do one. Good morning. Hip hinge into a standing crunch. Opposite knee, opposite elbow. And then you'll do it again. And then other side. So push the hips back into a standing crunch. 40 seconds on, and we go in three, two. Let's go. Hinge, hinge, hinge. Drive through the heel. Stand tall, opposite knee to elbow. Give me a hip hinge. Stand tall and knee to elbow. There it is. Hinge, stand, and cross body. Nice. So you're doing a hip hinge, strengthening the low back. Definitely part of your core. Awesome job. Posterior chain. And then standing up and taking the knee across the midline with that weight at your chest for a nice standing crunch. You got it. One hip hinge, one standing crunch. Nice work, team. You're here for 10 more seconds, and then we take it down to the mat. If you're with me, option to stay standing with Rachel in 5, 4, 3, 2, and 1. I'm going to take this one weight and place it on the mat between my hands. I'm going to go down, down, dog. Transfer to my feet. Come forward, high plank. Push up, down, dog. Reach for that weight again and give a push up in between. So one down, dog. Dumbbell transfer. Just taking the weight from between my hands between my feet, adding a push up in between. Rachel has your standing options. We go in three, two. Let's go. Transfer the weight back towards the beat. Push forward, push up. Now I'm going to grab it again with my left hand, give a push up. Now I'm going to go right hand. Right hand goes between the feet. Push up. Go get it with my right hand and do another push up. Rachel's got your march, and your standing push up option is a squat press out. Take it at your pace, your tempo. Nice work, team. You got this, guys. Come on. One down Dog dumbbell transfer. One. Push up. Yes, you can. Good news is we go all the way down to the mat after this. In 5, 4, 3, 2, and 1. Nice work, team. We're actually going to come into a side plank. Doesn't matter which side you do. You're gonna come down to a side plank. You can go knee down, stack, or scissor your feet. I'm gonna hold this side plank, take this dumbbell up overhead and tap it down for 40 seconds. I'm gonna not start until I have to. That timer starts in three. Three, two. Let's go. Nice strong shoulders stacked on top of that elbow. Tap the weight down, take it up overhead, and tap it down. You can always drop to that inside knee, keeping those hips lifted nice and high, strengthening those side abs, those obliques. You only have to do each side once. Nice work. You got this. Take that weight all the way up overhead. Take it down. Yes, team, come on. 20 seconds left. You got this. Stay with me. Right here. Nice. Inhale, down, exhale, rotate, and get that weight stacked over that shoulder. 10 seconds. Nice work, team. You're all the way down to your back side after this. In 3, 2, and 1. Nice work. Take it down. Awesome job. I'm gonna come down to my back side. I'm gonna take this weight overhead. Reverse crunch. Two, seated. Twist. So I go out. Up, twist, twist. Out. Up. Rachel's got a seated option. Seated option. She's gonna stay seated. We go in three, two. Let's go. All the way. Overhead. Pull, up. Twist, twist. Nice work. Take it all the way overhead. Pull, up. Twist. Twist. Now my feet are hovering off the mat. That is more challenging. Your option is always to place your feet on the mat. Make it harder. Up. Twist. Twist. You got this, guys. One rep at a time. Come on. Nice work. Inhale down. Use that breath to help pull you up to that seated position. Twist, twist. Come on. You got this. Yes, you can. Twist, twist. You got 10 more seconds. 10 more seconds right here. Twist, twist. Stay in it for four. Three, two, and you're out. Side plank, other way. Nice work, team. Side plank, other way. Move. 5 of 7. You're doing so good. You're doing so good. Here we go. Get up in three. Oh, no. We got. We got time. Thank your. We got time. Take your break. Get yourself set up in a nice position here. Shoulder on top of that elbow. Stackers of the feet. We go in three, two. Let's go. Pull that weight up. Overhead, set, down. Tap. Pull that weight up. Overhead, set, down, tap. Nice work. Right before we started filming, Lindsay said, these are actually my favorite ab exercises. Like, this is ab exercises I actually want to do. Yeah. I was like, I basically just took all of my favorite core moves and put them into one workout. So this is probably my favorite of our ab challenge. We have the full ab challenge you can find in a playlist, but this is probably my favorite, one of the ab challenge challenging hard moves, moves I love to do. Come on. Five, four, three, two. And you're down. Diagonal, dead buck. Two moves left, guys. Two moves left, you're gonna come down to your backside. All right, standard dead bug. Rachel's got one dumbbell is going to go overhead. As one leg kicks out, I'm gonna go diagonal. So as I take the weight over this shoulder, I kick out this leg, and then I'm gonna take it over this shoulder. This leg. It's challenging. More challenging. Three, two. Let's go. Diagonal, dead bug. Bring it up. Nice work. Kick out. Bring it up. Nice work. Nice. Reach that weight as far away from your body as you possibly can, reaching the weight and the foot as far away as possible. If you're with me, you're taking that weight across your midline, making a little bit more challenging. As I reach over to my right, my left hip has to stay connected. Vice versa, as I reach right, left hip has to stay connected. How far can you reach as you take that weight across that midline? It is challenging. It is tough. Come on, stick in it. Team for five. Four, Three, two, and one. Nice work. Your final move, Your final move of today's ab challenge is right here. You're gonna take that weight up overhead, and you're gonna just give me a half crunch right there. Half crunch up. Tiny half crunches. Come on. It's your final 40. It's your final 40. And we go in three, two. Let's go, chef. Crunch. Roll it back. Lift your neck and shoulders up off the mat. Never let them go all the way back in place. Half crunch. Come on. You can always drop the weight. That's what Rachel's doing. Nice work. Use that breath up. Come on, little half crunches. This is for your upper abs right here. Half crunch up. Let's go. Finish strong. A great way to really feel the burn at the end of this workout. All the way up, lower down, with control. What would it look like if I said final 10? Go for 10. 9. 10. 8. You got this. 7. Stay with it. 6. 5, 4, 3, 2. And you're out. 7 minute abs. Like Rachel said, some of my favorite weighted ab exercises. I hope you love them too. And have a great day. Awesome job crushing that ab workout. If you loved it, hit subscribe to our YouTube channel. I've queued up the next workout in the ab Challenge for you right here. Or you can find the entire ab challenge in this playlist right here. Have a great day.
