Perform 20 Day 4: 20-Minute Arm Workout (with Abs)

Hi, I'm Lindsay Baumgren of Nourish Move Love and this is your dumbbell arm workout. This is day four of our Perform20 program. Get the full program when you hit. Subscribe to my YouTube channel or better yet, click that join button and become part of my YouTube community for more accountability and support. All right, team, welcome to day four. My legs are still sore, Rachel, from day two. So now we're going to take that same same format, stability, strength and power. And we're gonna apply it to upper body. Are you ready? Love it. Let's go. Day four is all about the arms. I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout. So you can take them. We've got anywhere from 10 to 25 pound dumbbells. We're gonna run the gamut today. But don't worry, use what you have. I'm also gonna add that long loop resistance band. If you might be using it for pull ups, you can grab that too. We're gonna throw in pull ups on arm day. Rachel's got your mods if you don't want to do pull ups. All right, so pick your level today and let's get after it. It's going to be a lot of fun. You got three circuits. Each circuit has three moves. Stability, strength and power. You're going to do stability and power for 30 seconds on, 15 seconds off. And you're going to do strength for 40 seconds on, 15 seconds off. A little bit more time in the strength, power, stability. It's going to be a great, well rounded arm workout. Are you ready? We know it works for life, right? Like we know it works. I can tell you this is the foundation. So stability, strength, power is the foundation for muscle hydro. Why do I even say the word? It's a hard word. Muscle building. We'll talk more about muscle building as we jump in. Let's jump in, you guys. We're gonna get started with a warm up. I'm gonna grab that long loop band. If you've been using it for pull up assists, you can use it for this. We're gonna get started right here. Rachel's gonna do without the band. I'm gonna show you with the band first start. Feet are shoulder width distance apart. Big inhale through the nose. Pull the shoulders up. Exhale, roll them down. Let's just do that one more time. Big inhale and exhale. Now that shoulders are rolled down, we're going to go for. I call this shoulder dislocators. Probably not the right word, Right. What a name. Just taking those shoulders, that full range of motion, all the way up and around. You could be holding a broomstick. If you don't have a band, you can hold on to anything. Or you could do it just like Rachel holding on to nothing. Going to take that shoulder joint through that full range of motion. Right? All the way up, back and around, overhead. All the way back. Let's do it one more time. One more time. All the way up, back and around. Bring it in. I'm going to go a little bit tighter on the band. We're going to go for a lat pull down, side body, reach. Like, come up overhead. Pull down, lap, pull down, reach up. Let's drop over to the right side. Pull down on that band. If you're with me, open up the side lats and the obliques. Come back to center. Lap, pull down. You can go behind the head in front of the face. Pull over to the left. Back to center. Let's do it again. Lat pull down, up over to the right. Nice. Back to center. Lap pull down. Up over to the left. Nice. Drop that band. If you want to pick up some weights, I'm going to go for some light weights. You could do this with a band or with nothing at all. You can just going to go for some external shoulder rotations. Warm up that rotator cuff. Nice. Just external rotate. Bring it back in with control. Holding the arms at 90 degrees, trying to keep the elbows off the body. So we're using actually engaging the shoulders and the biceps here. Nice. One more. One more. Awesome job. I'm going to set those weights down. Let's go right into plank walkouts because they feel good. Take it to the back of your space. Hands hit the mat, walk out, Find a high plank. Option, stay here. Option, drop to the knees. Option, roll back to a cobra. Open things up, Tuck the toes, walk back in. Big reach overhead. Do it again. Walk out. Hold, option, drop open. You choose. Tuck the toes, walk it back in. Nice. Last one, last one. Right here. Nice. From here, you're gonna hold that plank. Hold that plank. Shoulders are stacked over wrists. Let's go for shoulder taps. Opposite hand, opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Knees are gonna hit the mat. Cat cow, drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Come back to a neutral spine. Take your grip a little bit wider. Yeah. Let's make some space here. Let's go for shoulder rolls. Drop your right shoulder to the mat. Oh, that feels Good right, Rach, I love this. Come up and over. Drop your left shoulder to the mat. New move alert. New move in the mobility warm up. Drop the shoulder. You can stay here. Palm can stay on the mat or thumb can stay connected, pinkies can rotate up. If you want a little bit more rotation through that shoulder joint. Thumb can stay connected, pinkies can go up. Let's do one more each side because it feels really good. Maybe we'll come back to this at the end of the workout today, you guys, because it feels so good. Nice work. Last one. Awesome job, awesome job. From here, you're going to come into that tabletop position. We're going to hover the knees off the ground. Rachel's just going to hover. As I go up into a pike, Rachel sets down. I'm going to tap opposite hand, opposite toe. Come back, hover knees, pike up, hips go high. Opposite hand opposite to toe. Hover knees, pike up and tap. Hover, pike and tap. Hover. Two more. Pike and tap. Last one. Pike and tap. Right here. Step back high. Plank. Give me two push ups. Knees or toes down, up, down. Hold it here. Open to the side, t. Hold for 3, 2, 1, flip and switch, maximizing stability in that shoulder joint. 3, 2. Making sure my mic doesn't fall. Last one. Bring it in. Nice work. From here, gonna walk yourself up to a seated position or standing position. Roll all the way up to the top. When I get there, two big shoulder rolls, up, back and down. Two big shoulder rolls up, back and down. Nice work. Rachel's gonna do scap retractions. You can do them standing, you can do them on the mat. I'm gonna hang on that bar, so I'm gonna dead hang. Pull the shoulder blades down towards the hip pockets. Dead hang. Pull the shoulder blades down towards the hip boxes. So it goes from non active to very actively engaged. One more non active, very actively engaged. Who's ready to do some pull ups today? I am. Do it. Let's go. All right, upper body is nice and warm. Final flap for the wings. We're getting into it. Circuit one, we're gonna hit back and biceps, your upper body, pull muscles, stability, strength, power. You guys, these are my three favorite back exercises. I'm so pumped. I'm gonna go heavy stability. Rachel's going to set herself up with a two point back row. I'm going to come into a bird dog back row. Doesn't matter which side you do, you're going to do the other side next time. If you have a bench opportunity to get A little bit more extension here in length. 30 seconds right here. Single arm row three. Point is our stability core is going to turn on. We're here for 30 seconds. Then we go to pull ups for 40 seconds. Then I'm going to show you your power move, which you're going to do for 30 seconds. You ready, Rach? Let's go. Here we go. Bird dog or two point row in three, two. Let's go. Pull. Lower with control. Get that nice extension at the bottom. Pull. Elbow to hip. Lower with control. Again. Busting up the £25 here. Try and go heavy. This is a single arm exercise. We want you to go heavier, but it is a stability exercise. So I get. If adding that stability causes you to need to go lighter, you do that today. I really want you to give me that one second squeeze and hold at the top. Lower with control. Squeeze and hold at the top. Lower with control. You're in the final. 5, 4, 3, 2. Give me one more because you can. Nice work. Set it down. I'm going into pull ups. That is my strength exercise for 40 seconds. I have a goal to get five to eight. You can add the band if you need it. Rachel's got a reverse back fly. 40 seconds. 40 seconds. In three, two, one. Here we go. Pull ups again. Remember, I'm thinking less about pulling my chin over the bar, more about pulling down my elbows down towards my hips. Inhale down, exhale on that pull up. Nice work. Awesome job. Nice control here. I just shut my eyes and get in the zone. Nice work, guys. Up. Awesome work. Come on. A little bit longer on the strength. Trying to get those reps in. Where are you at? Come on, pull. Yes. Get another one, Lindsay. Let's go. Pull, pull, pull, pull, pull. Quick break if you need to. Where's that timer? There's a glare. Five seconds. Here we go. Three, two, one. Notice I just flipped my grip. This way is going to be easier. I want you to try and get your pulse this way first. You're trying to go for more reps. You can go this way. All right. Your power move. Power move. I'm going to a wood chop. Sit up. I've got £225. I'm going to lock my feet into. Hold one dumbbell vertically. Wood chop. Sit up. You gotta hit those big lat muscles right here. Pull over. Rachel's just giving you the dumbbell pullover. 30 seconds in three, two. Let's go. All the way down. Up with power. This is your power move. I want you to think about pulling down on those lats as you sit up. Inhale down. Exhale up. Inhale down. Exhale. Big chop. Come on. Yes, you can. 30 seconds. Already half done. Already half. To anchor my feet in so I can go a little bit heavier. Nice work. Abs and arms right here on the power move. Come on, finish it. Last. Three, two, one. Yes, team. Way to go. That's circuit one. How we feeling? I got a little chalk mark on here. Day one. You guys, this bar was so slippery. Don't worry. Day four, I busted out my guacamole bowl and ground up some of my kids chalk. So now I'm ready to go. You're making it work. I love that. Gonna crush those pull ups. Same three moves. Same three moves. Back that bird dog row. I'll go over this way so I can still face you, Rach. Here we go. Bird dog row. You're just switching sides, switching arms. 30 seconds of stability. And three, two. Let's go. Hold, squeeze, hold at the top. Lower with control. Squeeze, hold. This is one of my favorite back exercises paired with pull ups. Oh, man. We're getting the best of everything in this workout. This has been a staple move for you for years and years and years. It has. When you ask me, like, if I'm gonna do a quick and effective 20 minute workout, it's gonna include pull ups. It's gonna include bird dog rows, right? Come on, guys, let's go. Four, three, two. Give me one more. Yes, team. Nice. All right, back on that pull up bar. If you're with me. Back on reverse flies. If you're with Rachel. 40 seconds. How many reps did you get in the last chunk? Can you match it? Can you match it? Come on. We go. There's that chalk. I need a little bit of chalk on this slippery bar. 40 seconds. In three, two, one. Let's go. Up. Come on. Pull down. Not pull up, pull down. Elbows to hips. Use your breath. Come on. When you don't think you have one more, try for one more. Come on. Try for one more. Try for one more. And then you can rest quick if you need to. I'm gonna flip that grip. We got 16 seconds. We have three more. Three more. Come on, Lindsey. Let's go. Yeah, let's go. I like when you say let's go, Lindsay. That's when you know it's really tough. Come on, fight for it. Let's go. Get up, get up, get up, get up. Done. Yeah, Linds. Holy bananas. Way to go. Whoo. Wood chop, wood chop. It's a great day to chop some wood. Grab that weight, anchor those feet. 30 seconds. Dumbbell pullover or chop it in three, two. Let's go, let's go. Come on, team. Every workout is you versus you, right? Wherever you're at on that pull up journey, okay? I want you just to keep showing up and get better. I love pull ups because they're humbling and they are a commitment. You can't just show up one day and say, hey, I'm going to rip out five. You got to work for it. It's discipline, it's a commitment. And that's what's going to keep you coming back for more far beyond losing five pounds. Come on. Three, two, and one. Yes, team. That's circuit one. Circuit one. Circuit one. We did our pull back and biceps. Got that bicep pump going on. Move on. We're going to hit shoulders. Mine and Rachel's favorite body part. No shoulders. Okay, Stability. I'm going to go lighter here. It's a challenging move. I'm going to balance. Doesn't matter which leg, you'll do the other one next time. Your move is that external rotation we did in the beginning. Keep your arms bent. L raise. Palms are up in the external rotation. Palms are down in the L raise. You can stagger it, you can bounce it. Let's go. Right knee up. Balance on your left leg. 30 seconds. Roll the shoulders down and back. Arms come up to halfway. We go in three, two. Let's go. External rotation. Bring it in. Rotate the palms up to an L fly. Bring it down. Flip. External rotation in. L fly up. Nice work externally. Rotate. Flip and lift. Nice work. We're gonna hit all heads of the shoulder in this circuit, guys. Come on up. New move alert Lindsay. 10 more seconds. Sound that horn, Rachel. Come on, team. 5, 4, 3, 2, and. Holy banana shoulders. I'm gonna drop down or go up? I'm gonna drop up. I'm gonna drop down to my knees. Rachel's gonna stay standing. Your strength move is a good old Arnold press. Palms face in, rotate out. We're getting a lot of shoulder rotation in this circuit. Taking my legs out of the equation by going to my knees. You can do this seated, you can do it standing. We got arnold Press for 40 seconds. In, three, two, let's go. Big lift. Lower with control. Weights face in. So it goes palm start. Face to my face. They rotate out as I press. Inhale, lowers, control, exhale, rotate, push. Now, if these weights start to get heavy, what you do is you alternate. You push right, then you push left, right Right there. Come on. You push right. Nice work, team. And then you push left. Whoo. Tension here. Right. So much tension on the shoulders. 10 seconds. 10 seconds. I'm alternating today. This is where I'm at. Day four. Come on, do your best. Forget the rest. Five, four, three, two. Recover. You ready for your power? Ready for your power. It's a fun one. Let's try and go a little bit heavier on this one. One dumbbell. Hold each head this way. You give me a front raise, chop right. Whoo. Power. Front raise, chop left. Whoo. Come on. Set it down. Quick shake. You ready? 30 seconds of power. Raise it. Chop it. In 3, 2, 3. Go to the front, to the right, to the right. Come on. To the front. Right up to shoulder height. To left, to left. Whoo. Let's go front. Come on. So much fire in these last two moves of this circuit, Rachel. Holy bananas. Apparently I'm smiling the whole time, but I'm squinting here too. Yeah, if you are not making the squinty face. Woo. Come on, let's go. Five, four, three, two. Holy banana. Shoulders. Love to love shoulders. Grab a quick sip. Shake it out. We're gonna do those same moves again. Say yes, I can. Come on. Right here. Say yes, I can. Who's gonna be tough? So are you. Grab those lightweights if you need to. Standing on the left leg this time. Right knee floats. External rotation. L Raise. 30 seconds in three, two. Let's go. External rotation. Flip the palms. L raise. It's like a slow. This is like a. Remember those slow burn workouts we found? Oh, yeah. Well, it's almost like strength and mobility too. Oh, yeah. It's like this move starts well. I'm starting to feel the fire. Oh, yeah. Then we go into Arnold Press. Oh, I really feel the fire. Come on. What would it look like If I said 10 more seconds here? It's the short rest. That's what's going to get you in these workouts. Come on. Five, four, three, two, and one. Little bounce component. Makes it fun. I'm going to mix it up this time. I'm going to go into a full Z sit. I'm going to sit like this. As I do Arnold Press. Taking my legs out of the equation makes it so much harder. 40 seconds. I'm going to alternate arms. Take it at your level. We go in three, two. Let's go. Punch and punch. Nice work, you guys. So good. Oh, man. These last two moves are just pure fire for the shoulders. Well, we haven't done like a shoulder burnout. Other than the shoulder workout we have, which is also brutal. Brutal. You know what this reminds me of? I've been hanging out in Exodus in my devo time early in the morning and reading through the battle of Amalek. Moses had his arms raised so he could win the battle. Oh. And then his arms grew heavy and they grew so stinking tired. Aaron and Hur came alongside him and they held up his arms. Rachel and I are your Aaron and Hur. Come on, keep fighting. Let's go. Five, four, three, two, one. Whoo. Come on. You got to stay in that battle, and it's a lot easier to do it together than it is alone. You guys, Rachel and I are with you through every sink and rep. I better keep that. Keep that 15 post. Here we go. Front raise, chop, power and you're done with shoulders. Power and you're done with shoulders. Three, two. Let's go. Front raise, chop. Come on. Front raise, chop. Yes. If you want to see muscle growth and muscle changes, those last two to three reps of every single that, they gotta be a little ugly. You gotta make that squinty face. Come on. If this is easy, challenge yourself. Come on. Live outside the comfort zone today. Get outside of it. I'm so outside of it. 5, 4, 3, 2. Woo. I love it. Shoulders are on fire. We get our best speeches from you during the hardest part. We always do. I don't know how you feel talk during that. The hardest part, you got to dig deep, right? All right, good news is you're done with shoulders. Circuit three is chest and triceps. We're gonna go down to the mat. But before you do, can you give me three to five pull ups? Rachel, you're giving me a back row and a clean background. Clean. Can you get five? Rach, can you get five? Can you get five? Come on. What do you got today? Come on. Can you get. Give me three pull ups. At least three. Let's get three. Let's get three in three, two. Let's go. Pull. One. Come on. Two. Oh, it feels too easy. Go five. Three, four. Come on, come on. Get five, get five, get five, get five. Yes. Yes. Like that dumbbell, the fist pump. Take it to the mat. Take it to the mat. All right, we got chest and triceps. You have a push up to T. You have a push up to T. That's your stability move. Push up to T. All right, Rachel's got it three points. So she's going to extend one leg. I've got one push up. Rotate to T. Push up Rotate to see, that's always open to the right. Let's go right for the first set. Push up T. Push up T. In three, two. Let's go. 30 seconds. Push up. Open to the right. Push up. Over to the right. This is your stability. Transferring the weight from one arm, or, sorry, from two arms to one. Getting some shoulder stability built into this chest stability. Nice work. Tell you what, push ups are harder after doing shoulders. Come on. 10 more seconds. 10 more seconds. Yes, you can. On your back for dumbbell chest press in 5, 4, 3, 2, and 1. Whoo. Holy bananas. See if I can grab these 25s. See if I can grab these25s. I said it. I think it may be day one or two if you've been using the same weights for a year. Time to go up. You've seen me with 20s. Now I've got 25s. Where's the 22.5? I need those. We're going. Three, two. Let's go. Push up. Inhale, Lowers. Control. Exhale. Press. Palms are going to stay rotated out against you the entire time. Come on. Inhale down. Exhale, push. Dumbbell chest press. Inhale, down. Exhale, Push. Come on. Inhale down. Exhale, Push. Yes, you can. You got this. Come on. 40 seconds. If you need to alternate your arms, you alternate them. We're going heavy strength today. If you're going to give me 20 minutes, I want your best 20. 10 more seconds. 10 more seconds. Let's go, team. Inhale down. Exhale, push. Four, three, two. And rest. Whoo. We're back up to standing for power. Back up to standing for power. It's about to get spicy. Let's see what my 15 pound has today. Ready, Rach? So, Dumbbell right hand. Dumbbell, right hand. Pivot. Punch. Whoo. I'm going crossbody. Rachel's going straight out. Rotate. Punch this. This is your power. 30 seconds. In three, two. Let's go. Rotate. Push. Rotate. Push. Rotate. Push. Come on. Rotate. Push. Talk about building in some abs into this arm workout and mental toughness. Yeah, I want to quit. Not yet. Not yet. Not now. Come on, push. You got one more set of chest. Three moves. Can you get through it? Come on, punch. Four. Three, two. Holy bananas. All right. I'm already looking forward to that stretch. Those shoulder rolls, they sound real good right now. Here we go. Back to your back. Back to your back. Push. Ups. Right. Thank you, Rachel. Push up, T. Always open to your left. Always open to your left. 30 seconds in three, two. Let's go. Push up. Open to T. Push up. Open to T. Who's really grateful for that? Open to T right now. Oh, I am. I am. Come on, chest. Because you're doing less push ups. Can you challenge yourself to take these from your toes today? Come on, Come on. We're here to level up. 10 seconds. 10 seconds, let's go. 5, 4, 3, 2. Give me one more push up because I said you could. All right, chest press, chest press. It's getting heavy up in here. Come on. Are those last two to three really challenging for you? Be honest with yourself. 40 seconds in three, two. Let's go. Push. Come on. Gotta get that ponytail right. Push, inhale down. Exhale, push, inhale down with control now. I don't want my elbows falling straight out to the side. No. Think about a 45 degree slightly down towards my ribcage. I like to think about this visual. Rachel, I think we've said this before. If I'm going to push a semi truck, how do I push it? I'll show you when I'm standing. But my arms certainly are not at a 90 degree angle at my sides. Your leverage comes from that 45 degree angle. That's when your chest is strongest. Come on. 5, 4, 3, 2, 1. We made it. Now we gotta punch it. Now we gotta punch it. Grab that dumbbell. Pivot, press. Pivot, press. That's what I'm talking about. If I push a semi, do I push it like this or am I going to push it like this? I'm going to push it like this. Right? Grab your weight. Come on. Pivot, press over here. Three, two. Let's go. Boom, Boom. Come on. Boom. Hit it. Add some power. It's stability, strength and power. Yes. Come on. Finish. Boom. Let's go. Hit it. 10 seconds, guys. Come on. Boom. 5, 4, 3, 2, 1. Holy bananas. Weights are down. We are stretching. We go limbs. We're stretching. We're at time. You Want to add 5 more pull ups? You do that. We're at time. Okay. We're gonna strike it out and stretch. I said I try to keep these workouts under 20 minutes. I'm trying, guys. Trying. Here we go. Take your hands behind your back. Give me a big chest expansion. Pull the knuckles away from the tailbone. Whoo. Now just let the hands hover at your back and give me shoulder rolls. Roll up, back and around with your hands clasp. Does everything your chest feel so pumped up right now? Oh, my God. Now switch the direction. Can you give me a forward shoulder roll? A forward shoulder roll. One more forward shoulder roll. Now Keep those hands behind your back. Give me a neck roll. Ear to ear to shoulder. Side to side. Ear to shoulder. Side to side. Nice. One more. All the way around. Oh, that feels good. Yeah. Back down to tabletop. Back down to tabletop. Here we go. Right here. Cat, cow. Drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Tuck the chin. Take that nice wide stance. Shoulder rolls. Been waiting for this, baby. Drop that shoulder. Hold it here. Big inhale through the nose. Exhale through the mouth. Drop the shoulder into the mat. A little deeper. Up and over. Switch. Shoulder roll. Hold it here. Inhale through the nose. Exhale through the mouth. Drop the shoulder into the mat. One more each way to the right. Back up to the left. Hips stay high. Hands walk out. Puppy dog, I really want you to think about opening those lats you just used in those pull ups. Right those back rows. Drop your armpits to the mat. Big inhale through your nose. Open mouth. Exhale. Drop your armpits into that mat. Let everything open. Let your belly drop. Let your spine arch. Nice work, you guys. I am so proud of you for showing up today. Bring it up. High five your neighbor. You crushed it. If you want a little 10 minute burnout that's going to add a little bit of cardio and some arms with light weights, I have that linked in the description below. If you're looking for a little bit more today, awesome job, you guys. I want to see you back on this mat for full body perform 20 day 5. Awesome job crushing arm day. If you loved it, hit, subscribe to my channel. Otherwise I've queued up day five for you. Full body right here. And you can find this entire two week challenge in this playlist right here. Have a great day.