Live 30-Minute Arms and Abs Workout (Standing or Seated Workout)

Gosh. 9:30. We're like, we got this. We are here. We are on time. I'm so proud of us. Awesome job. Good morning, YouTube. How we doing? Good morning, Instagram. All right, you guys, happy Thursday and welcome. We'll let people pop on here. I'm Lindsay from Nourishment Love. I have the amazing Rachel with me, and we are going to be rocking out a arms and abs workout today, you guys. It is 30 minutes all about the arm snaps, using dumbbells, stretch, strength training, focused. It will raise your heart rate a little bit and you're going to have options to do it seated with me since I injured my knee and tore my meniscus. Or you can do it standing with Rachel. Okay, so we're just going to show you standing. There'll be options to move to the floor at some point too. We'll move to the floor. Lots of options. You can totally take this at your pace. You can make it beginner. You can follow along with me from seated, but actually, arm exercises are harder when you're sitting because you can't use your legs at all. Or. Or you decide it's all about how heavy you're going to use the weights. Okay, so it's all about weights. It's super set format, which means we're really going to dig into each muscle group and burn it out. It's going to be a ton of fun. Anyway, this workout is brought to you in partnership with now if you've been following along with Nourishment Love for any amount of time, you know, we love NOW and their supplements. They have sports nutrition, they have natural foods products. They also have natural beauty care products. Okay. So I fall in love with all their products. I started with the supplements, really, and those are still things I take every day. I've been taking their prenatals since I had Brody, who's my third baby, my oldest, he's five now. So for like six years, I've been taking their prenatals. I love their vitamin D. Also love their Zima caps, which is zinc, magnesium, and B vitamins for muscle recovery. So we'll link some of my personal favorite supplements that I take. The protein powder is also a big hit in this house for both me and my husband. We'll link some of our favorites in Instagram stories and in the YouTube description associated with this video. You guys. Okay? So huge thanks to our brand partners now for making this workout possible. And we are pumped to get this party started. Yeah, Rach, I'm so excited you guys. This is the last workout, the last live workout in my old home. This is the last live workout in my old home. We move over to a new home this week. Tomorrow. Tomorrow. Tomorrow. You know, if I were to give anyone some life advice. Don't tear your meniscus while you have three children ages five and under while running a business and moving to a new home. It's wild. Okay. Not good for your mental health. But you know what is good for your mental health? Moving your body and strength training. So that's what we're going to do today. We're going to get those endorphins pumping. I know I need them today. I wouldn't be working out if it wasn't for you guys. So I'm excited to be here. Let's see who's joining us. Welcome, Michelle. Welcome. Christie, Ingrid. Awesome. Nice work walking the outdoors. Not sure what your name is, but I hope we're both feeling well. We are. We are ready to get this party started, you guys. And awesome we have you joining us. Thank you for this workout. It's going to save you after work today. Yes. Lots of good options. And you know what? I've been amazed how many people have a knee injury. So this is a great option if you have a knee injury. Even if you don't have any injury at all. This is a really solid upper body workout. So you ready to get started? Rachel, I just realized we need our timer, so why don't you start? Oh, my goodness. Thank you. It is sitting up over there. I need both of them. Great. Great. That's where my brain's at today. Too many things happening in life right now. Okay, let me tell you what the workout is. It's 30 minute arms and abs. It looks like this. You have six circuits. Each circuit is going to attack a muscle group superset style. Ok, so we're going to go back. Biceps, shoulders, chest, triceps and then we're going to burn it out with a complete arm circuit. You get two exercises per circuit and you're going to go for 30 seconds of work. 10 seconds of rest times three sets. So we're really going to crank through these circuits. It's the back to back format, short rest period that's really going to hit you. That muscle fatigue. Make sure you have a couple sets of dumbbells by you. Originally we said we were going to add bands to this. We decided to keep it simple and just use weight. So just dumbbells for this one. Awesome. Nice work here. Can I help you? Sorry. This iPad is like, seven years old. There we go. It doesn't function very well. We got the timer started. Nice work, you guys. Let's go ahead and get ourselves, and then I'll set our timers once we get going here. Okay, I'm going to start in my seated position. I got to keep this leg locked out straight. It's my surgery leg. We're almost two and a half weeks post surgery. We're rock and roll. Almost three weeks post surgery. Rachel's going to show you from standing. Okay. You choose what works for you. Let's just go ahead and take a couple shoulder rolls. Who needs some big inhale, exhale shoulder rolls today? I know I do. Life is just little, like, gooseraba. What's that from? Is that like a movie? Like, ooh, I need some oven open. I need some yoga in my life. I'm not a very slow, calm person. I can use that right now. Okay, let's go ahead and go side by reaches. You're going to reach overhead. Overhead. If you got the chair with me, you can reach side to side. I'm using this box. I love this pile box. So functional. Can use it for so many things. Awesome. By not having the back on the chair, it's going to increase my core engagement. I can sit back, get a little bit more core, but you can always just use a good old folding chair, guys. Go four, Go, three. Go, two, go, go. One. Flap your wings. Just flap it out. Flap it out, flap it out. That should feel good. Get that blood pumping. Nice. Awesome job, you guys. From here, we're going to go into some good warnings. Okay, so I got one leg straight, one leg bent. You could bend your legs. You could go both legs bent. Rachel's going to go standing right here. Hands behind the head. Hinge, hinge, hinge at the hips and bring it up. Warming up the back, the spine. Nice work. Right here. Hinge and stand right. Good morning. Nice way. We often warm up the lower body with the hamstrings, but it also is going to hit your low back, and it's going to target that core and your spine, which are going to be very important for today's workout. Bracing yourself for this arms and abs workout. Nice. Go. Three. Awesome job. Go Two. Last one. Hold it here. Hold at the bottom. Take those arms, reach them straight out. You're going to go thumbs up to the ceiling. Straight out 45 to the side. Straight out 45 to the side. Nice work. Straight up 45 to the side. Awesome. Up 45 to the side. Two more up 45 to the side. That's one. Go up 45 to the side. Nice. Sit back up. Reach those arms overhead. Just pull and pull as if you had a resistance band. Pull down and down. Squeeze those lat that upper body. Largest muscle in your upper body, your back. Go. 8, 7, 6. We're gonna add some weights in 4, 3, 2. We're gonna add some weights to your upper body. Warm up. I'm gonna start light. I'm grab my ten pounds, right? You can go five. You got ten, whatever you got. This is just your warm up round. Okay. Right here. You're gonna take it palms up. We're gonna go rotator cuff, tail, palms up. Hold that bicep curl halfway open and close, open and close. Warming up that rotator cuff for the shoulders. Nice. We're gonna get after those shoulders today as we always do with upper body. Go four. Nice work. Go three. Awesome job. Go two and one. I'm gonna take my weights right here. Palms are gonna go in. We're alternating punches, so punch and punch. Palms stay facing in towards each other. You're gonna feel just a slight change as we switch those palms. Go 4, 3, 2. Now rotate the palm down, down. So twist it. Knuckles to me. Palm goes down to the floor. Palm to the floor. Palm to the floor. A little bit more rotation there. A little bit more shoulder. Nice. Go four. Go three. We're gonna go palms up in two and one. Take those palms, flip them up right here. Now punch and punch. Palms are up towards that ceiling finish. Eight, seven, six. You got it. Five, four, three, two, and one. How you feeling, Rachel? The warm up was spicy, right? When you add weights to your warm up, it gets spicy. All right, grab some water. We're gonna jump in first circuit, guys. Actually, let's go for some jacks. Rachel, you want to do some jacks? I'm gonna show you. This is my. This is my chair cardio I've been doing right here. I've been going open and push. Open and push. Out, up, out, up. Chair cardio, guys. Should we bring it? You want to see some chair cardio from all my injured friends that are in this season of life with me? Nice. Go four. Go three. We're gonna break a sweat today. Go two. Awesome. Last one. Nice work. Oh, I'm gonna look back at the season of life and laugh one day. I really am. But when you're in it, it's not so funny. Okay, I'm gonna start with a 20 pound weight. We're gonna go heavy. Let me get that timer set we're starting on the back. It's a single arm bent over row, so grab whatever weight it is you want to use for your back. Single arm bent over row. Go heavy here, guys. You. You can always try and double up those weights. You can even add a resistance band if you needed to. Where's my Tabata Pro Timer? You guys, I get asked that all the time. The timer I like to use is Tabata Pro. Megan's not here to run our timer today because she's in Mexico. Summer honeymoon. On her honeymoon. So I'm going to run the timer to the best of my ability right here while we do this. All right, you guys. Tabata Pro Timer. If you're ever looking at home to set your own timer, Tabata Pro Timer is a rock star dumbbell. Right hand side, single arm row. So for me, I'm just going to hinge forward and do it right here from a seated position. I'm going to stay bent over. Rachel's going to go bent over. Okay, we go in three, two. It's 30 seconds. You're going to do each set three times. So we're going to go once on the right, once on the left, and then we're going to double it up with two weights. Right? Go heavy here, guys. Go heavy. It's a single arm row. Come on. Keep that core nice and tight. You can place that opposing hand right there on your stomach. It's 30 seconds of work, 10 seconds of rest. You got it? From here, we're going to do a fun move. Typically, we're going to go strength, and then we're going to go a little bit more into a core move. This is arms and abs. Nice. Right here for 5, 4, 3, 2. Give me one more can. You can rest and recover. I'm gonna go down to my 15 for this move. Rachel's can stay heavy. It's a swing dumbbell swing. So you're gonna hinge and swing. Hinge and swing. I'm from seated. Three, two. Let's go. Hinge and swing. You can still do this from a seated position. Yes, you can. Look at this. And why are we doing swings? You're like, wait, swings are for the hamstrings and the glutes. Hello, low back. We are working back today. And. And your low back is definitely engaged. So we hit the upper back on the row, low back on the swing. A little bit of core in there too. Yes. Come on. Low back and core right here. You got it. Swing it out. Go. 5, 4, 3, 2, and 1. Been finding fun, new, unique ways to get my heart rate up from. You get so creative. I love that. So creative. Dumbbell over to the left. Single arm row, 30 seconds in three, two. Let's go. Single arm row. Come on. Single arm roll on that left arm. Remember, I'm pulling just where elbow meets the rib cage. Slow control. Lower down. Nice. Shoulders stay square to the ground. None of this yanking and opening stuff. Really a slow, controlled focus movement right here, guys. Nice work. Come on. Yes, you can. Let's roll right here. 10 seconds. This is where it should start to feel hard. If it doesn't, you gotta increase those weights. Let's go. Final five, four, three, two, one more. Because you can back to those swings. I'm gonna go a little bit lighter on my swings because I'm using more arms than I am legs like I typically would from standing. Swing it in three, two. Let's go. Hinge and swing. If you're with me, it's kind of like a little hike. Little hike and swing. Nice, Nice. Just coming right up to the top. Driving through those heels. If you're standing. If you're with me, you're just coming right up to the top. We're not overextending, right? Just bringing that weight right up to eye level. Shoulder level. Come on. Round two of three, we double up those rows. Double up those rows. Grab two weights, one in each hand. Double up. Come on. For five, four, three, two, and one. Nice. You're gonna grab two weights, you're gonna double up. Both arms row for 30 seconds. Third and final set, both arms row. Yes. Are you with me? We go in three, two. Let's go. Both arms row. Nice row. Squeeze that back. Pull it up. Right here. Up. Nice work. Nice work. Come on. You got it. Awesome job. Maybe you can go heavier on those single arm rows because you're focusing on one side at a time. Maybe go a little bit lighter for the double. That's okay. You do you. Come on. Ten seconds here, guys. Let's go. Squeeze. Slow, controlled, lower. Nice work. Final five, four, three, two, one. Those 30 seconds go fast. Okay, Last time on the swings. Last time on the swings. Closing out our back. Circuit. Circuit one. Right here. We go in three, two. Let's go. Hinge, swing, hinge, swing. Come on. Right here. You got it. You got it. 30 seconds, closing out. Back arms and abs right here. We're moving on to biceps. Biceps are next. Nice work. Nice work. Going to get after those pull muscles and then the push muscles. You got it right here. Finish it Nice. Come on. 10 seconds. Swing it and swing it. Awesome job. Go. 5, 4, 3, 2, 1. Nice work. Dumbbells can go down off to the side. Awesome job. Grab some water. That is circuit one. Circuit two is biceps. We flew through that 30 seconds so fast. But I like the superset format. How we doing? Nice work, you guys. Look at all the people that are joining us. Nice work. Welcome, Laura. Nice work, you guys. How we doing? Nice work, nice work. How did I tear my meniscus? Oh, isn't that the question of the hour? Who wants to know? How did I tear my meniscus? I'll tell you when we're doing biceps. Let's move on. Biceps, grab your weights. Okay, I'm going to go down to 15s here for my curls. 15's first one is just a good old curl. We're going to start palms facing out. So palms face down. Who saw the real about the biceps? Right? Elbows off the body slightly in front or in line with the body. Not back here, right here. Puts pressure on the shoulders right here. We're just going to curl for 30 seconds. Curls are harder seated. Holy bananas. All right, you guys, 30 seconds of curling. We go in three, two, one. All the way up, all the way down. Slow control curls. Exhale up, inhale lower. Exhale up, inhale lower. Nice work. Okay, so how did I tear my meniscus? Well, we had a full day shoot filming workout videos, right? We were supposed to film five workouts. My son had a double ear infection. The week before that, my daughter was puking. Weeks before that, Brody was home from school. Like, we just had sick kids. Kids home. Mom has not slept right here for 4, 3, 2, and 1. Nice work. What do I have? Palm up punches. Oh, my gosh. I might need to drop to my tens. You're going to hold halfway. You're going to punch and punch like we we did in the warm up. Yes. That's where we go in three, two. Let's go. How many exercises will it take me to get through before I tell the story? If you're with me seated now, the farther I sit back, the more that core is gonna turn on. Half curl with a punch out. Shoulders and biceps right here. Come on. And we were there. I walked out the door. My husband literally said, man, you look so tired today. I hope you don't get hurt. I called him at the end of the shoot. I was like, it happened literally though, you guys, we had filmed three workouts. Nice work. Go. 5, 4, 3, 2. And when I told you it was going to burn. I might be seated, but it's still going to burn. Bicep curls back to hammer. So palms are going to face in. Palms are going to face in. I think it's going to take three or four. That's kind of good. Keeping my mind occupied, you know. Keep your mind occupied. Let's go. Hammer curl. Hammer curl. Palms stay facing in. Right palms stay facing in. Nice work. Hitting the long head of the bicep here on this hammer curl. Short head on the supine curl. Come on, Here we go, guys. All right, so we had done three workouts. I was super tired. I was sitting on the ground, taking a break. I was like, all right, come on, buck up. We're gonna do this workout number four. I got up off the ground, and there she went. I was like, what just happened? 4, 3, 2, and 1. Holy bananas. Biceps, palms up, Punches. I'm dropping to my lighter weights. It's gonna be tough. You're gonna hold that half curl. Palms face up towards the ceiling. Punch it out. We're going. Three, two. Let's go up here with me. I'm gonna sit back. I'm gonna get that core. Come on. You can always take this onto the ground whether you want to or not, whether you have to or not. Let's go. Punch it out. So that's what happened. I was getting up off the ground, guys. Thing is, my doctor told me I'm kind of in the trifecta. So I am one year postpartum after multiple. So typically between six and eight months is when you start to go harder in your workouts. You're tired, you got hormones relaxing. You've had a couple babies before. 3, 2, 1. Holy bananas. All right, now you're gonna choose supine or hammer. Pick your poison. What do you like better? I'm gonna go hammer. I like hammer better. What do you like better, Rachel? I might do a combo. I might do supine up, hammer down. I like it. Oh, I like the combo. I'm gonna alternate. My biceps are tired. I'm gonna go alternate hammers right here. So I gotta hit the trifecta. Okay. Not sleeping causes more musculoskeletal injuries. Did you know it doubles your chances? Paired with. I played college volleyball. Probably had a couple small tears. Small tears, Small tear. And this was just kind of the tear that broke the camel's back. Got relaxed in my body, got hormones going on. I don't know. There's a lot happening in life right now. Three, two. Let's go, palms up. Last Time on the biceps. Palms up. Last time you're gonna punch it out. Last time you're gonna punch it out. Here we go. Palms up. In three, two. Let's go. But we're filming our New Year's program strong in 20, and I'm so pumped about it. 20 minutes a day. Four, five days a week, strength training. I. We haven't told anybody. I sleep. I sleep. Surprise. Guys. If you join live, found out what the New Year's program is. You found out what the New Year's program is. It's stinking awesome. And we finished it because we filmed the extra two workouts. You're going to have to guess which ones I filmed on the tour. Meniscus. Woo. That's something. Oh, it makes a good story. 5, 4, 3, 2, 1. Who is glad those are over? Nice work, you guys. Shoulders, shoulders. As if your shoulders aren't warm by now. Yeah, we were cold when we walked in here. Not anymore, right? I was like, let's wear long sleeves today. I'm cold. Holy bananas. I'm sweating now. Shoulders, shoulders. I got a fun new move for you guys. My first shoulder move. This is a fun new one. I'm really pumped about it. So excited to be here. We're so excited to have you, Chris. Nice work, Sue. Saving this for after you have foot surgery. See, I'm not alone. Got this, Chris. We're going to do it together. All right, Shoulders. It's a fun new move. I'm going to start off with my tens again because it's a challenging move, right? You're gonna go lat, raise, half curl. Two punches. It looks like this. Lat, raise, half curl, punch, punch. Take it down 1. Lat, raise, half curl, punch, punch. Holy. I know. Oh, they're gonna be on fire, you guys. All right, we go in three. In two. Let's go. Lat, raise, half curl, punch. Right, left, take it down. Lat, raise, half curl. On that lat race. Think about leading with your pinkies. Lead with your pinkies. There we go. Curl it up. Punch, punch. Just at shoulder height. Lead with the pinkies. Oh, my gosh. Three sets of this. Brutal. I told you. I might be hurt, but I can still write a workout that is just gonna burn, baby, burn. Come on. 5, 4, 3, 2, and 1. Gonna have to close the eyes and grit the teeth on that one. And we go to our favorite. One of our favorite moves, you guys. One of our favorite moves. Going to grab one weight right here. We'll start. Weight, wait. In the right hand. Right hand. Left hand comes to meet it. If you've done some of our fun workouts, you know what's coming. It's the chop single arm press. Rachel's going to give you a little dip drive. She's got a heavier weight. She's going to give you a push press. I'm seated. I can't do that. You're going to chop and push. Just your right arm is going to push. We'll go right, we'll go left. We'll go double. Yes. 30 seconds. Rack it on the right shoulder in three, two. Let's go. Chop left, push right, chop left, push right. Abs, arms, abs, arms. Get a couple back cracks out of this one usually. Oh, my gosh. Hello, shoulders. These seated exercises, I'm gonna have the most ripped shoulders around. Five, four, three, two. You're out. Lat, raise, half curl, punch, punch. Let's go. Lat raise, half curl, punch, punch. Going back to the tens, wishing I had five. Three, two. Let's go. Lead with the pinkies. Half curl, jab, jab. Nice. Take it down. Lat raise. Whoo. Half curl, jab, jab. Always coming up with fun new combos to keep you coming back for more. Even when I'm in a chair, guys. I was gonna say, is that your pregnancy workout? To me, those are some of the hardest, too. You get so creative. It burns. It burns, baby. Come on. Five, four, three. We're gonna do one more. Two, one. Okay, you're gonna go racket on the left shoulder. Chop right, push left, chop right, push left in three, in two. Let's go. Chop right, push left, chop right, push left. Nice work. Chop right. I love this one. I'm gonna think, I just. I love this one. We should build it into every sinking Arms now workout we have. It's just a fun move. Come on. Yes, you. I think since I've been doing chair workouts, you heard my husband's heard more grunting come from upstairs. He's like, what is going on? I'm like, these shoulders. 4, 3, 2, 1. They're gonna be so strong. Boulder. Shoulders, shoulders. I'm gonna be that disproportionate guy who's really both. Up top, tiny little legs. Okay, here we go. In three, two. Let's go. Let raise. Come on. Last time you're gonna do it. Half curl, punch, punch. It's crazy muscle dystrophy how fast you lose muscle when you don't look. My quad in my leg is just shriveling, but that's okay. We're gonna come back with some killer leg workouts, lots of knee friendly exercises, and lots of ways to strengthen. Oh, my goodness. I am dying, Rachel. I am dying. Holy banana. Five, four, three, two, and one. Okay, now you're gonna keep the weight like this. You're gonna chop, push, and pass. Let's start on the right shoulder. Three, two. Let's go. Chop left, push, pass. Chop right. Push, pass. Chop left, push, pass. Shoulder to shoulder. Come on. Right here. Third set is the best set. It's the final set. Who's excited to be done with shoulders? Me. Oh, thank goodness. Me. Chop, push, pass. Chop, push, pass. You got it. Come on, let's finish it right here. 5, 4, 3, 2. One more chop and you're out. Nice work, you guys. Nice work. Rachel's gonna help me move this box out of the way, and we're gonna go on to chest, guys. Okay, chest. If you have to stay seated, you're simply going to incline back. You can make an incline chest press. If you do have a folding chair, use the back of that chair. Lean on it. It's like an incline bench, right? Otherwise, if you're with Rachel and I, we're gonna take it down to the ground. We're gonna take it down to the ground and make this fun. We're gonna make it fun. I'm gonna try my 20. My shoulders are smoked. I'll keep the face. I'm gonna try 20. Okay, guys, I feel like I'm pregnant again. Watch me get down to the ground with a straight leg. Okay? Okay, There she goes. Here we go. We made it. We made it. Chest press. One dumbbell, though. I'm trying to go 20. You're gonna do a single arm chest press because it's arms and abs, so you're really gonna engage them. I don't know if you need to. You keep your legs on the ground. You want to make it harder, you float the legs. Mine's got to stay straight. Rachel can bend at 90 degrees. Let's take the dumbbell in your right hand. The single arm chest press. I'm going to put my left arm up to meet it down and up. You see, as I go down, you're going to see these hips waver. The goal is to keep your hips square, keep that core turned on. Adding weight on one side of the body is what makes this truly challenging. Guys, 30 seconds, right arm only. 30 seconds, right arm only. In three, two. Let's go. Now, if you're like, I got lightweights. This doesn't challenge me. Go ahead, double them up and just Go for a double chest press right away. Inhale down, Exhale. Do you feel as you lower that opposing hip trying to pop off that mat? Your goal is to keep both hips on that mat. Inhale down, Exhale, push. Inhale down. Exhale, push. Hello, arms and abs, they are turned on. Chest and core right here. Yes, you can. Come on. Nice work. You're in it for 5, 4, 3, 2. Give me one more. Because you can take that dumbbell. Hold each head of the weight in one hand. You're gonna be a single dumbbell. Chest press, floor press, and then you're gonna reach up for those toes. Legs are straight up above you. We go in three, two, let's go. Down, up, Reach for the toes. Down, up, reach for the toes. Chest, shoulder, low abs, upper abs. Right there. Really hitting the upper abs. When you lift that neck and shoulders up off the mat, reach for those toes. Attack it, guys. Come on. Up, let's go. Ten seconds. Ten seconds. You got it. Down, hook, push. Five, four, three, two, and one. Nice work, Dumbbell left hand, Dumbbell left hand. Okay, single arm, chest press. Other side in three, two. Let's go. Inhale down, exhale, push. Oh, challenging to keep those hips square, square, square. Don't let it pop off. Oh, that's hard. Especially with this heavier weight. Come on, come on, come on. You got it. Yes. You can challenge yourself wherever you're at today. Doesn't matter what season of life, you be as strong as you can be in this moment. Right? We all have limitations. We all have something we're facing. Come on. 5, 4, 3, 2, and 1. Nice work. Same thing. One dumbbell press. This leg just stays up. One dumbbell press. Reach for the toes. Okay, grab each head of the bicep. We go. Or each head of the bicep. Dumbbell. Three, two, let's go. Push up, reach for those toes. Down, up, Reach for the toes. Down, up and reach. Nice work, you guys. Come on. This is an awesome strength workout. All about the arms and the abs. Stretch, superset style. Short rest periods equals muscle fatigue. How are you feeling, Rach? I was gonna say this is one of the workouts I probably should have argued for. 15 second rest. Come on. 5, 4, 3, 2, and you're out. Nice. Now we're gonna double it up. I'm gonna drop down to my 15s. Double up the chest press. Okay, Double it up. Double up the toe touch. Woo. How we doing? Nice work. Rachel's always in your guys's corner. Always. She's always telling me like, that's Just a little bit too bananas, Lindsay. A little bit too bananas. Here we go. Here we go. Double chest press in three, two. Let's go. Inhale down. Exhale up. Inhale down. Exhale, Push. Down and push. You got it. Inhale and push. Come on. Yes, you can. Last set on that chest. You want to get better at push ups. We right here. This is where you build that upper body chest strength. Come on, let's go. Yes, you can. Final five, Four, three, two, and one. We're going to keep the double, Rachel. We're going to keep the double. It's one chest press. Reach for the toes with two weights if you can. Always drop down to the single if you need to. We go in three, two. Let's go. Push up. Reach for those toes. Down, up, reach down, up. It's a crunch. You're getting the neck and shoulders off the ground. Crunch it. Up, down, up. Crunch it. Down, up. Crunch it. Whoa. This is where you really gotta swim those legs. Grab that teeth. Get your neck and shoulders up. Let's go. Come on. Finish. 5, 4, 3, 2. You're out. Nice stinking work, you guys. Awesome job. We're gonna stay right here seated on the ground. Stay right here seated on the ground. We're going to triceps, guys. Triceps. Get that leg up. And over. There we go. Look at that quad strength. It's coming back. Triceps. Okay. Gonna go seated. We're gonna take a nice little V, a nice little wide leg. Seated. Okay, One dumbbell right here. Overhead bend, extend. You ever done triceps from a seated position like this? Brutal. It's harder, I promise. You can take them standing if you want to, but I encourage you to try this. Seated exercises has taught me how hard they sink. And arm. Okay, triceps, we're going to do this. Then we're going to do an awesome core move. Yes. We're pumped. Let's get after those triceps. Overhead. Get these weights out of the way. Weights everywhere. Okay. Overhead triceps. 30 seconds. Yes. You in? Come on, team. You got two circuits left. You have triceps and then a total arm circuit. Tricep and total arms. Finish it. We go in three, two. Let's go. Bend, extend. Hide it. Show it, hide it, show it. This is easier than the unilateral arms right where we did one arm at a time. That was brutal. That was tough. Come on. Unilateral arms. Still one of the workouts I've been coming back to. I love it. Nice work. You got it. Come on. 10 seconds. That's where the weight should start to feel heavy. If it doesn't, up those weights, guys, come on. It's 5, 4, 3, 2, and 1. Good news. You're gonna drop the weights for the core portion. Okay. Right here and test that quad strength. Opposite hand, opposite toe. Opposite hand, opposite toe. We'll start right here. In three, two, let's go. Reach, reach. So you're flexing your quad toes to the face. Opposite hand, opposite toe. The straighter the leg, the harder it is. Can always bend at the knees if you need to. If you have that option. Okay, you want to make it harder? Give me the full crunch. Down, hop and reach. All the way down, all the way up, all the way down, all the way up. You got it. 10 seconds. Let's go. Right here. Stay with me. Go. 5, 4, 3, 2, and 1. Nice work, guys. Back on triceps. Overhead, overhead, overhead. Tricep extensions. Yes. We go in three, two. Let's go. Bend, extend, hide it, and show it. What I mean by that? If I'm looking in a mirror, I'm thinking, hide the dumbbell and show it. Hide it and show it. I'll tell you what, Rachel. Rachel came over to me. She's like, how you doing? I'm like, life is just so hard right now. I'm feeling so much better already. Feel those endorphins. Kick it in. I'm so pumped to be here with you today. Let's go. Come on. Final five. Four, three, two, and one. Baby triceps. Opposite toe, opposite hand. I'm going to try and go all the way back for the crunch. Yes. We go in three, two. Let's go. Take it down. Opposite the hand, opposite toe. Your pace, your tempo. I don't know if it's just, like, all the emotions, like, moving or if it's like trying to parent and trying to move with a broken leg. Waking up in pain every day, there's just a lot happening. A lot. It's kind of nostalgic. You guys, this is, like, the last live workout we're filming in this house. And this is where my business. This is where I brought all three of my babies home. I mean, this is where all the iPhone workouts. This is where they started. 5, 4, 3, 2. You're out. How are we doing, Alison? I don't have the strongest hip flexors around. I was just thinking about, oh, my God. Welcome to the chair workout. Like, my hip flexors are rocking, my shoulders are rocking. It's good, right? It's Good. You do your best with what you got. Do your best. Forget the rest. That has just been on replay in this head. We go in three, two. Come on. Bend. Extend. It's your third and final set on these tiny, stinking triceps. Let's make them big and strong. I'll tell you what, though. You know what this knee injury has taught me? I've never been so grateful that I have strength trained before this. I think I'm so much capable of being able to still carry my son in his car seat with my leg, put him on my hip, do all the things I still want to do as a mom. 5, 4, 3, 2, and 1. Because the muscle I currently have. Right. So important, you guys, strength training is so Especially as we age. We go in three, two. Let's go. Helps our bone density. Whoo. Come on. Helps our mental health, the mindset you have around it. Lindsey was saying her PT was like, you're not his usual patient. Right? Right. I came in and I'm like, okay, here's my quad. I've been flexing it since the moment I got out of surgery. How am I doing? He's like, who are you? Literally. Funny story. Let's go. 5, 4, 3, 2, and 1. I was like, can I do push ups in this frontal flexion? Can I do this? Can I do this? And he's like, oh, what's going on? I show up to my next appointment. He's like, so I googled you. I'm like, yeah, I got a workout. He's like, yeah, I found you. I was like, I know. He's like, you're the crazy one. You're the crazy one. Okay, guys, triceps down. You know what that means? We have one circuit left, and we're going to put everything we've done today all together. No burpees today, right? No crazy anything. We're going to put together in some fun moves. So we'll bring the box back in. How we doing? How we feeling? See, this is spicy and I love it. Yes. Alyssa, that lat raise combo going to bring it back? I think so. We're going to bring it back. I'm so blessed to be joining you. Oh, we're so happy you're here. From seated to standing right. Never going to be. Never going to be a dull moment around here, guys. Okay, let's finish it. Let's finish it. Grab the weight. Grab the weight. Let's see. Can I do this? I'm going to try. We'll try twenties. We'll see it's only 30 seconds. It's only 30 seconds. Here we go. You're going to start with the dumbbell on the right hand. You're going to do the bent over row, into a curl, into a press, so it looks like this. Give me one row, curl, push. 30 seconds. 30 seconds on the right, 30 seconds on the left. Then we double it up again. Okay? That's your first move. Second move. An uneven march. I like this move. Really pumped about it. And challenge that core. Challenge those quads again, too. All right, 30 seconds. One arm. Row, curl, press. Row, curl, press. Yes. You ready, Rach? Let's go. Stretch it out. Six circuit six. Here we go. Whatever you got left, guys. Right? Here we go. In 3, 4, 2. Let's go. Give me the row. Get up. Curl, push. Nice hinge. Row up, curl, push. You gotta. Come on. 30 seconds to get this right arm to fatigue. Row. Come on. Curl, push. Get after those weights. Let's go. You're strong, you're capable. Right here you can for five. For four, three, two, you're out. Nice work. Nice work. I'm gonna drop down right here. You're gonna take away. So let's go. Right arm up, left arm wrapped. Right here. Uneven march. Rachel's gonna march. I'm giving you straight leg lifts because that's what I got. Three, two, let's go. Lock up that right arm. Left weight is at the shoulder, and you're marching or you're leg lifting. Squeeze those quads. If you're with me, bring that knee right up in line with that hip. If you're with Rachel, four, shoulders back. It's all turned on right here, you guys. These are all the important muscles that are going to keep you moving even when you get injured. Your core, it's your foundation. 10 seconds. Come on. Yes, you can. It's 5, 4, 3, 2, you're out. Nice work, you guys. One dumbbell over time. Left arm, row, curl, press on the left. Row, curl, press on the left. Let's go. Right here. In three, into. Let's go. Let's go. Row, curl, push. Nice work. Hinge, row, curl, push. Nice work. Let's go. Come on. It's your chance to get after that. Left arm right here. Hinge, row, curl, push. Yes. You got it. But it looked like If I said 10 more seconds. Could you stick with that heavy weight? Yes, you can, but four, three, two, you're out on even. Other side. Left arms gonna shoot overhead. Right arm's gonna be racked at the shoulder. Straight leg with me bent Knee with Rachel. Here we go. Lock it out. Three, two, let's go. You're gonna lift or march? You decide. Come on. Come on. Lock out that left arm. You got it. Let's go. 30 seconds right here. Circuit six. We're crushing it. You got one more round after this, guys. One more round and you're in the cool down. You're in the cool down. Come on. Stay with it. You got this. Final five. Four, Three, two. You're out. Nice work. You're gonna double up those weights. You're gonna double up those weights. It is a row curl press. Two weights, one in each hand. We go in three. We go in two. Let's go. Let's go. Row, curl, push. Final circuit. Row, curl, push. Let's go. Whatever you got left right here. Come on. Turn it up, turn it up. Finish it. Back, thigh, shoulder. Put it together. Back, shoulder. Like I said, we're all gonna have bolder shoulders. Come on. It's 5, 4, 3, 2. You're gonna finish this one. And you're out. Nice work. Awesome job. You can take one dumbbell overhead. You can take two dumbbells overhead. Straight leg or bendy. Let's march it up and up. Yeah. Rachel with the double. Finish it. Rachel with the double. Come on. You got this. Let's go in you guys. 20 seconds. This is it. All you got. Bring it home. Stay with me. Yes, you can. Come on. Final 10. Let's go. Go for 10. 9. 8. You got this. 7. Stay with it. 6. Yes, you can. Bottle. 5. 4. 3, 2. And 1. Woo. Holy bananas. That was spicy on the shoulders. How are you guys feeling at home? I hope you love this workout. Awesome job. Nice work. Jan? N Maggie. Awesome job. Emily, Alyssa. Combo was killer, right? It's that back to back, that's 2% style. You guys crushed it. So sick and proud of you. How many people tuned in for the workout and didn't? How many people tuned in to be like, she's got a broken leg. What's she doing? Right? I'm guessing we had like, half the people are like, I'm confused. What is she gonna do? There's always a way to make it work. You guys, we're gonna keep working out. We're gonna keep staying strong over here. Okay? Keep challenging you. We're gonna be back because I think going to try going full body next time as my leg starts to get stronger again. Stay tuned for live workouts. You can always hit subscribe on our email newsletter to find out when we're going live next. Ok. And a special shout out again to Now Foods for sponsoring this workout. So grateful. We'll link some of our favorite products in Instagram and the video associated with this. Let's just flap it out right here. Discount codes. We have awesome promos going on right now. Yes. So normally if you use code NML, you're going to get a 20%. Is it 10 or 20? I think it's 20. 20% discount on now products, but they have steeper discounts for the holidays. So we're going to link those new promo codes for. You do promo codes. Let's go up and over. Just reach nice. Up and over. Other side. We'll link the new promo codes in Instagram and the YouTube description associated with this. You can get some steeper discounts for the holidays. We all love that. Big inhale, reach up. Exhale, baby back bend. Take the hands right to the flat of your back and then just open up the chest, the shoulders. Think about spreading the chest muscles apart. Right here. Nice. From here, take your neck and roll it side to side. There we go. Side to side. Last workout in this house. Who knows? Maybe we'll come back. We're keeping the house and renting it out because we can't part with it. We love the home so much. Let's flap it again. So maybe we'll come back when it's like empty in between renters and film a workout just for nostalgia purposes. While the renters are here. While the renters are here, maybe they'll join. Right? All my neighbors are like, what is the crazy lady across the street doing? She's finally gone. Okay. Right? Okay. So here, let's just go. Let's go for a forward fold because that's going to feel good too. Got a lot of low back with those swings. And so right here you're going to big inhale, reach up, exhale. If you're with Rachel, forward fold. If you're with me, you're just going to toes. Now take your right hand and reach for your left toe. A little side body. Walk your hands over. That should feel really good. Just opening up that low back. Same thing. Other side. Take the left hand, reach for the right toe. Nice little side body stretch. That should feel so stinking. Good. Nice work. Awesome job. Bring it back up. All the way up to top. Let's go. Right arm out. Left arm falls. Pull shoulder blades apart. Push to me. Round out the back. Reverse and interlace the fingers behind the back. Bring up for my final favorite stretch, pull the chest apart. Take the hands over to the right hip. Gaze goes over the left shoulder. Switch out, take it all the way back. Hands come over to the left hip. Days, goes over the right shoulder, flap it out one more time and you guys are out of here. That is your arms and abs strength training workout. You can do anything from a seated or standing position. You guys are awesome. Thanks for giving me. I'm just so stinking grateful for this community keeping me motivated and keeping even in those seasons of life that are just like this. Right? Okay. It is a journey. All right. You guys are so awesome. Thanks for joining us and stay tuned. We got lots of fun stuff coming up for the holidays. If you haven't yet, drop a subscribe to the YouTube channel. Follow Us on Instagram. Subscribe to our email newsletter so you can stay up to date with us. We'll be dropping lots of fun stuff for the holidays. And you guys found out the New Year's program. It's coming. Pumped. You heard it first. You heard it first. We'll see you guys live again, I think sometime soon. So stay tuned. Have a great day. Thanks for joining us on Instagram. You guys rock. Rachel rocks. Yeah, she does. We love her. So glad you caught it live, Joanie. We are, too. Awesome work. Nice work, you guys. Thanks for joining us. Love you guys. And this is gonna stay live, okay. So you can come back and do it again. Nice work. Awesome job on the YouTube. You guys just made my day. Awesome workout. Thank you so much. Oh, we got a super chat. Thank you. Joelle Jensen. Thank you. She dropped $5. You guys know that if you love our workouts, we're so grateful and it's an opportunity to say thanks back to us and you can do a super chat or a super thanks. So after the video goes live, you'll see a little dollar sign underneath the video and here in the chat on the left. Or is this. What is the side side of my body? In the chat section of the live workout, you'll see an opportunity. You can super chat us and just drop a donation if you want. We're so grateful. That makes our day. Thank you so much, Joelle. You're so awesome. Thanks for joining us and showing up. Thank you, Lisa. Great workout. Felt like it was. You are way more aware of your core in a seated position, right? I've been feeling my core so much more. I'm like, I'm going to have killer shoulders and killer abs after this. It's awesome. Nice work, Norma. Awesome work, you guys. I'm so glad you joined us. Thanks so much for showing up no matter what. We appreciate you guys, and we'll see you again really soon. Have a great day.