Perform 20 Day 9: 20-Minute Dumbbell Arm Workout (All Strength)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your dumbbell arm workout, day nine 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 so I can help you achieve your fitness goals. All right, team, welcome to day nine. Two days left. How we feeling? Race final countdown. Let's go. Final countdown. And today it's all about the arms. You know how we did giant set legs? Yes. My quads are still so sore. Now we're going to do that same giant set format, all for the arms. So grab your dumbbells. It's going to be an upper body day. I have anywhere from 15 to 25 pounds with me. I'm also going to be using the pull up bar today. Rachel's going to have your options. If you want to skip the pull ups and do some back from the ground, follow along with Rach. Or you can follow along with me. Let's get this party started with a good warmup. Let's do it. Let's. Here we go. Take your feet shoulder width distance apart. Pretend like you're spreading a paper towel apart. So legs are active. Let's just roll the shoulders up, back and down. One more time. Up, back and down. Can you reverse it? Take the shoulders front and around. Front and around. Now we're going to paint the fence. So as my arms go up, my fingertips face down. And now flip the wrists and come down. Little wrist stretch. Kind of good. Forearm stretch. Little forearm stretch. Yeah, those forearms are going to need it today. Little forearm stretch. One more time. All the way up, all the way down. Hands come behind the head. Shoulder complex. Arms go out. Flip the palms behind the back. Bring it back. Right here, I'll show you. From the back, take it out. Flip, rotate. Nice. Right there. Two more. Two more. Flip, rotate. Last one right here. Out. Flip, rotate. Bring it up. We're gonna go inchworm. Pull or push up. So we're gonna walk it out. You're gonna take your hands down to the mat. Inchworm it out. Walk up, walk up, walk out. Chest hits the floor. Push up, Walk in, walk in, walk in, walk in. Stand up. Do it again. Walk out. Warming up the shoulders, the core, and the chest. Right there. Walk it in big stand up. Nice. Two more times, Two more times. Here we go. Push up, Walk it in. Last one right here. You're gonna walk it out. You're gonna hold it here. Give me one more push up. Nice Work. Drop to all fours. Little cat cow action. Drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Hips come towards the wrist. Nice. Hands come out wide. Remember those shoulder rolls. Drop right arm to the mat. Shoulder to the mat. Switch. Drop left shoulder to the mat. One more each way. Right shoulder to the mat. Nice. Left shoulder to the mat. Nice. Come up from here. T. Spine rotation. Right arm behind the head. Drop the elbow open like you're wringing out your back. Like you wring out a washcloth at the sink. Rotating through that mid and upper back. Okay. We want mobility in the mid and upper back. One more this way. Rotate. Nice work. Switch it out. Other side. Right here. Hand comes behind the head. Take it down. Rotate. Nice work. Down. Rotating through that upper spine. Nice. You got two more right here. Two more. Last one. Drop and open. Gaze follows elbow hips. Stay high. Hands walk away. Puppy dog stretch. Nice stretch for those lats. Think about dropping your armpits down towards the mat. Big inhale through the nose. Exhale. Drop the armpits. We love doing this stretch before overhead presses before pull ups. Nice work. Rachel's gonna stay in that tabletop position. I'm coming down to the mat. Little scorpion stretch. So I'm just keeping left shoulder connected. Right toes come over to meet that left shoulder or left finger. Opening up the chest. Opening up the shoulder. Just going to go for a bird dog. Alternatively. Nice work. Same thing right here. Awesome job. Push up. Little cobra stretch. Open up the chest. Open everything up on the front side. That feels really good. Nice. I'm going to come all the way down. Rachel's going to go back to that bird dog. I'm just going to hold here. Lifting quads. Lifting arms off the mat. Now squeeze those elbows down towards those armpits just. Or towards those hips. Like you wouldn't. Pull up. Reach and pull. Nice work. Hands plant. Push up and back down. Dog pedal out the heels. Pedal, pedal, pedal. Hands walk back to meet the feet. Soft bend in the knees. Roll up one vertebrae at a time. Shoulder get to the top. Two big shoulder rolls. Up, back and down. We're gonna hit the bar gap Retractions. Right. If you're doing pull ups with me today, you're gonna go from this dead hang position to activation. So pulling the shoulders or pulling the armpits down towards the hips. Dead hang. Activate. Dead hang. Activate. I want my hips to fall right under my shoulders. One more dead hang. Activate. Hips under shoulders. Straight line. There we go. Drop from the bar. You ready to do this thing? Rach. Let's go. We are ready to get the party started. I should have just stayed on the bar because guess what? Your buy in to this workout is five pull ups. If you're with me, you guys do five pull ups to start the workout. Rachel's going to give you a bent over row and a clean. She's got five of those with heavy weights. I've got five pull ups. If you're with me. Grab that bar. You go in three, two. Let's go. You can always use that band. One. Nice. Two. Pulling elbows down towards the hips, not chin over the bar. 3. Two more. 4. Last one. Nice work. Get all the way up. Lower with control. Drop off that bar. There you go. You're ready to go now right into it. Eat the frog. Right? We did it in build 30. We said eat the frog. The frog. Eat the frog. Here we go. Giant set. That means you got six moves in circuit one, and they are all push muscles. Chest, shoulders, triceps, Chest, shoulders. Tries. Do each exercise for 30 seconds of work, followed by 10 seconds of rest. Repeat the giant set twice. We're going to throw in some isometric holds because we know how fun those were. On leg day, I'm going to start my 15. 30 seconds. Lat raises. We've yet to do these in this program, I think. Right. Drawing pinkies up 45 degree angle. Not straight out to the side. Nice. 45 behind those shoulders. Soft bend in the knees. Tight core. Lateral raises for 30 seconds. In three, two. Let's go. Lateral shoulder raises. Up lower with control. 30 seconds on, 10 seconds off. Those rests are going to be really short, but we're going to alternate muscle groups. So we go shoulders, then we go triceps, then we go chest. Nice work. Lifting right up to shoulder height. Lower with control. You can always alternate like Rachel. There you go. She's showing the alternating option. Okay, shoulders are going to stay down out of the ears. Ten more seconds here. Up lower with control. You got tricep kicks backs coming in five, four, three, two. One more. Because you can gonna hinge it over. Elbows pull up, kick back. Right here you're hitting the back of the arm again. You can alternate one at a time or double them up. Three, two, triceps. Let's go. Kick back and in on the tricep kickback. I always like to think big extend, tiny bend. Don't bring the weights past your hips, otherwise you'll get into that momentum swing. We want to take up the momentum. We really want to isolate the back of the arm the tricep. Nice work. Two by four, from head to tailbone. Nice flat back, tight core. Come on. Triceps, yes. From here, Rachel stays standing. I go down to the mat. Going to go back to the shoulders in 3, 2, and 1. If you're with me, find a nice seated position. Shoulder press, neutral press, palms face in, push in three, two. Let's go. Push. I'm taking my legs out of the equation by coming into a seated position. Inhale down, exhale, push. Nice neutral neck. You're not arching or looking up. Nice. If you also tend to struggle with rib flare or arching into that low back, taking it to a seated position doesn't allow you to do it as easily. Right. Forces you to keep that nice neutral spine. Come on. 5, 4, 3, 2. And recover. We're going to go to the chest. I'm going to take my weights up a notch, see if I can stick with these 25s. They're heavy. Chest press. Two on the right, two on the left. Lying on my back, double chest press on the right. Okay, so my arms are hovering. Got to get that ponytail right before you hit the mat. Right. Arms are going to hover off the mat, never resting on that mat. Two on the right, then two on the left. Other arm is hovering. Constant tension on that chest. I might be regretting these 25s here shortly. We go in three, two. Arms hover, go. Two on the right, hold. Two on the left, hold. Two on the right. Nice work. Back of the arm, never touches the mat. For the arm that's holding two on the right, switch. Two on the left, switch. Two on the right. You're going to go into a ten second isometric hold here. In five. Come on. Both arms hover in four, three, two. Both arms hover, hold, hold. Ten, nine, eight. You got this. Seven. Stay with it. We go into a single compress in 4, 3, 2. Let's go, let's go. Come on. Holy bananas. Those isometric holds get me every second. Time. Single press, inhale down, exhale, push. Staying on the chest. Back to back moves here. One full minute of dumbbell chest press. Okay? I was like, this is like the longest 30 seconds of my life. Lindsey. It's not 30. 30 seconds of the doubles. 10 second hold and then back into 30 seconds of singles. So really it's 1 minute and 10 seconds. That was sneaky. That was some sneaky instructor. And one, right. Holy bananas. I'm just gonna switch my weights. Cause they're going into a skull crusher to finish it out. Move number Six. Right here is a skull crusher. All right, switch your weights. Palm facing skull crusher. Feet can stay right there on the ground. Finish with triceps in three, two. Let's go. Holy bananas. Chest on fire, right? It is the stacking of these moves that makes this so stinking hard. Nice work. Bend, extend. 30 seconds. One more isometric hold to finish it off Here you're going to hold those dumbbells down halfway, not letting the heads hit the mat or hit your shoulders. But finish with a 10 second skull crusher hold. And you are out of set one of circuit one. Come on. Finish strong. Yes, you can. Right here. Three, two. Just hold. Hold. 10, nine, eight. You get it. Drop those weights in six, five, four, three, two. And they go right back because I can't bring them up. That's where the lands. Nice work, guys. That's circuit one Rage. How do those arms feel like those legs did? Giant set. Giant sets are no joke. Like, for real. They are no joke. They are hard, short rests. We're fatiguing the muscle group. Grab a quick sip of water. You're going to do one more time through that. Lat raises. Tricep kickbacks. Same six exercises, okay? Adjust weights as you need to. I love that we're like hitting fatigue already. Like we're like 10 minutes in or whatever, you know, we're not messing around here. We know you're busy. I'm going to make the most of your time. That's for sure. That is for sure. 30 seconds of lat raises. Right into 30 seconds of tricep kickbacks, right into 30 seconds of shoulder press. Let's get the shoulders and the triceps. Last time you got to do this circuit, guys. Come on. Roll the shoulders down and back. Raise Those pinkies to 45 in three, two. Let's go. Lift up lower with control. These workouts truly make the most of your time. And even though it's strength focused, you're getting that endurance aspect as well, right? Just lift it up. The second set is going to feel harder, right? You're going to want out of these moves. You want to know? A fun famous study that was done showed that if you speak one negative word while strength training, it instantly causes your body to Release. Reduce, produce, 3, 2, and 1. Produce a stress hormone that tells your body to stop. It stops you from doing the movement. Tricep kickbacks. I'll explain the rest in 3, 2. You want to know the good part? Let's get to the good part. The good part is one positive Word. Yes, I can. Ok. Strong, capable. Why do you think I say, come on, Lindsey? Come on, Lindsey. That is my positive reinforcement to keep going. Because that one positive word causes the frontal part of your brain to fire up, releasing adrenaline, dopamine, endorphins, and that helps you push through the next replacement. Come on, push through the next rep. Right here. Come on. It's five, four, three. Shoulder press in two, one. Yes. Seated with me, standing with Rachel. What's your one positive word? What, are you gonna speak to yourself? All right, here we go. Shoulder press in 3, 2, 1. It's why Proverbs 18:21 says, Death and life are in the power of the tongue. We have a saying in the Baumgren house, and it is speak life. When my kids start speaking nasty things, we look at them and say, speak life to your brother. Speak life to your sister. Right. Speak life. Come on. 10 seconds. I'm going to alternating. Don't stop, just keep moving. Push right here on your back for chest in 4, 3, 2, and 1. Holy bananas. Chest press, Chest press. I'm going to drop to my 20s, second set, so I can stick with it. Two on the right, two on the left. I don't want the arm that's hovering to hit the ground. Come on, keep tension on that chest. You know it's hard. It's 1 minute and 10 seconds. Break it down one rep at a time. Here we go. Hover your arms. I'm not going till I have to. In three, two, let's go. Two on the right. Come on. Two on the left. Come on, hover. Two on the right. Right here. Two on the left. You know what's coming. It's this. A ten second isometric hold. And then we're gonna flip to a narrow press. We're gonna flip to a narrow press to mix it up for you. Two on the right, push. Two on the left. Come on. Five, four. Isometric. And three, three. Do isometric hold. It's like sitting in a van with screaming kids. You gotta stay calm. Come on. Keep your composure. You get to get out of that van door. Take a deep breath in. Three, two, one. Holy bananas. All right, don't get to drop your weights yet, Lindsay. Narrow press for 30 seconds. Palms are going to face in, elbows are going to drop by your rib cage. Narrow press is going to hit a little bit more. Shoulder, tricep, and chest in three, two. Let's go. 30 seconds, narrow press. Inhale down, exhale, push. Inhale down, exhale, push again. Elbows never hit the mat. Nice Narrow press or dropping towards your side. You're going to feel those triceps fire up, which is going to be really fun because you get to do tricep skull crushers next. Come on, guys, finish your push circuit. Circuit one of the arms. I don't know. That leg day made me sore for like I'm still sore. I think I'm gonna have to say same effect on arm day. Come on, finish. 5, 4, 3, 2 and 1. Now I get to switch my weights. Now I get to switch going down to my 15s for my skull crushers. Heavier the weights get. You just gotta throw them around. Feel more and more like a beast every time I go up in weights. We're here to take up space, guys. We're here to get stronger. Let's go. Skull crushers. Skull crushers. 30 seconds. Last move of circuit one. And three, two. Let's go. Bend, extend this and an isometric hold at the bottom for 10 seconds. And you are out of your push circuit. And we switch to circuit two. You only have four moves in circuit two. It's back and biceps, your pull muscles. Come on, finish it. Let's go. Right here. One rep at a time. Just bending at that elbow joint. Inhale down, exhale, push. Inhale down, exhale, push. Finish it. So strong. That's what your triceps are right now. I say this all the time. Come on, baby triceps. Come on, baby triceps. You're holding in three, two. Take it down and hold. Hold for 10. Nine, eight. You got this. Seven. Those feet should be tapping. Four, three, two and one. Lindsay bananas. Isometric holds. Who said you couldn't get a killer workout? 20 minutes. Burn. Yeah, burn, baby, burn. You know what, Lizzie, I love? I feel like you spend a whole 20 minute workout just speaking like life and love over us the whole time. That is the goal. I feel like that's the biggest part of our job is we get to come into your living room, we get to tell you how awesome you are. We get to do this as a community. Like, no one wants to do a 10 second hold by themselves. No one wants to sit in the screaming van with three kids. But you're stronger because of it. Okay, guess what? Five pull ups between circuits. Yes. If you're with me, you're hitting the pull up bar. If you're with Rachel, you get to find those dumbbells back row clean. We all got five. Whatever that looks like for you. Grab your band if you need to. We go in three, two. Let's go. Kicking off that pull circuit back and biceps with five pull ups. Come on. Three, four. Come on, come on. And five. Talk about strong arms right there. Did you know that only 31 p.3% of women can do a pull up? Get part of that 31. Join us. This is your year to get your first pull up. You guys banded or not? I don't care. It's a strong move pull circuit. 30 seconds per move. 4 moves. Bicep curls is where we start. See? Try these 20s. There we go. Standard curl. 30 seconds. Oh, oh. There's something I didn't see, so I grab these twenties. Okay, we go in three, two. Let's go. Curl all the way up and all the way down. Curl all the way up and all the way down. I'm doing a little rotational curl. Palms are flipping up towards me, rotating in on the way down. You do whatever feels comfortable for you. It's your bicep curl. The point of this circuit is to hit your pull muscles, which is your back and your bicep. Right. We had to do that for having pull ups in this program. Yes, but I like splitting my upper body days into push and pull too. You're going to hold halfway for 10 seconds. Yes, I know it's going to stink. You can do it in three, two, let's go. Hold halfway. Elbows off your body. 10, nine, eight. You got this. Seven. We go to back in five, four, three, two and one. Release. Nice work. I'm going to try and go up to that 25 pound. I'm actually going to go for a challenge here. If you've been using those bands, here's a good chance to introduce your band. Rachel's got your modification. You can do this standing or you can do this kneeling. I'm going to go kneeling. I have more leverage here. Nice pull way bottom half of my dumbbells on the ground. Pull back row, pull back row. Single arm, one side at a time. 30 seconds. We go in three, two. Let's go. Adding that band, it's just going to put constant resistance on the pullback and the release. The concentric and eccentric. This is concentric, this is eccentric. Concentric and eccentric. Both are hard, right? Single arm row. Come on. Yes, you can. Again, when we go single arm, my challenge to you is can you increase your weight when you're focusing just on one side of the body at a time? Can you go heavier? Come on. 5, 4, 3, 2, and 1. Make sure that band is hooked around something nice and sturdy and stable for you. Back to biceps. We go. Wide curl. So I'm going to drop to 15s, a little bit kinder to the elbow joint. Get them out wide in 3, 2. 30 seconds. All the way up, all the way down. Wide curl, slightly different angle. We know works a slightly different muscle group. Right? Nice work, Nice work. Right here. Come on, guys. Finish strong. This and one more move for the back. You know what it is? You're with me. You're hitting that pull up bar. 10 seconds here. Finish it. Come on. 5, 4, 4, 3, 2, and 1. Weights are down. If you're with Rachel, you've got a reverse grip row. Palms are going to face out, bend over, double up the arms. If you're with me, we're going to flip our grip on the bar, do a chin up. Chin up is going to target a little bit more of the bicep, hitting our lats as well, obviously. Okay, chin up. 30 seconds. My goal is five reps, and then I'll see where I am wanting to at least get five reps in the this. 30 seconds. We go in three, two. Let's go. Pull ups are so much harder when you're putting them back to back with other moves. When I'm doing pull ups, I usually give myself more rest. Come on, come on, come on. Four. One more to get our five, then I'm gonna take my break. Shake it out. What do we got? We got 14 seconds left. Come on, Lindsay. Got at least two more in you. Let's go. One. Chin up. Final eight seconds. Eight seconds. Let's go. One. Three, two. Yeah. Pull ups are so much harder when you have limited rest. Holy bananas. All right, guys, you got one more time through that circuit. One more time through that circuit. Are you ready, Rach? Let's do it. Let's go, let's go. She says we start with those bicep curls. You're gonna give me a hammer curl this time. See if I can stick with my 20s. Palms are going to face in, right? We go in three, two. Let's go. Hammer curl up. Slow, control down. Hammer curl up slow, control down. Come on, come on. Hammer curl up slow, control down. Lindsay, I feel like this is the workout I'm gonna do right before walking down the aisle if I want like an insane arm pump holding my bouquet. You will even be able to hold a bouquet. I don't. 10 more seconds, and then you're giving me a 10 second isometric hold. Those arms are going to be so strong in that wedding dress, Rachel. Four, three, two, up. And hold. Hold for 10, nine, eight. You got this. This is where you speak that life. Speak that life for 5, 4, 3, 2. Release. Other arm on the kneeling pullback. Other arm on the kneeling pullback. Right, Single arm. You only do each arm once. Adding the band. Add some intensity. Pick your level. 30 seconds in three, two. Let's go. Think about pulling elbow to hip. Set down. Bottom head of the dumbbell can hit the mat between each rep. Or you can keep constant tension and not let it hit the mat. Pull back, lower with control. Come on. This is giving. Like starting a lawnmower. Yeah, lawnmower row. Call this the lawnmower row. Where's all the strong moms who mow the lawn? 10 seconds. Start that leaf blower in the fall. Start that. No plow if you live in Minnesota. 3, 2 and set it down. Wide bicep curl, team. Wide bicep curl. Let's go. We got this, we got this. You're almost there. This and pull ups. This and pull ups. Buy in right here. Three, two. Let's go. Curl. Nice wide curl. All the way up lower with control. All the way up where you grit your teeth and you get really strong. Okay, I shared a fun fact about the one word. Now it's time to share a fun fact about pull ups. I said 31.3% of women can do them. Because you know what's even cooler? I can tell you all the benefits of pull ups. There's so many benefits of pull ups, right? Oh, but I gotta finish this. 5, 4, 3, 2 and 1. Holy bananas. Are my arms on fire. You want to know the coolest thing about pull ups? They increase your bone density, your metabolism, all these things. A 10 week study done in 2023 showed that pull ups over 10 weeks working towards getting your first pull up increased all these things. Bone mass, metabolism, strength. Know the coolest stat, Rachel? It decreased depression by 80%. All the other numbers were 2 to 7%. Depression by 80%. You want to know the moral of NML? It is do pull ups and speak life and you will be a happy person. I like that. Yeah. Okay, let's do pull ups. Chin up, palms face in. Rachel, reverse grip row. 30 seconds. This is it, guys. Three, two. Let's go. All the way up, lower with control. Here we go. All the way up, lower with control. That's two for me. Come on. What are you at? 3. Come on, let's get 5. Let's get 5. Set that goal. 4. Come on, fight for it, fight for it. Fight for it. Five. Shake it out. Come on. Two more. Two. More. Let's go, team. Let's go. Five, four, three, two. I got one. You're out. Nice work, Lynx. We go, Lynn. Holy arms. Holy bananas. One minute. Set the timer. I gotta do it. I love a burnout. Okay, one minute, One minute. The bonus round you didn't see coming. It's day nine. We gotta get spicy in days nine and ten. All right, one minute. You got five push ups. We haven't done those yet today. You got five shoulder press and then you're with Rachel. You have five back rows. If you're with me, you have two pull ups. Okay? Two. You can do two of anything? Yes. Five, five, two, Five, Five. Two. Work through it at your pace. It's as many rounds as possible in 60 seconds. We start on the push up in three, two. Let's go. Go. Five, four, three. Come on. Two, one. Come on, get up. Here we go. Push. Five, four, three, two, one. Rachel's got your back rows. I've got two pull ups. Might need to add a little jump to get up. Come on, Lindsey. One. Yeah, Linds, yeah. Yes. Rachel, back to those push ups. Back to five. Let's go. Come on, team. Go. Five, four. You're 30 seconds down. 30 to go. Three, two, one. Pull the bananas. Arm day. One, two, three, four, five. Come on. Two pull ups with me. Two pull ups with me. Let's go. Come on. Come on. Let's go, Liz. Three, two. You're out. Yeah. Yes. There's that arm day. Holy bananas. Are we jello? You are nuts for that bonus round. You're nuts for that day. 9 and 10 have to bring the fire. Let's take it down to the ground. Let's stretch. Let's stretch. Okay, let's try a fun new stretch. My forearms are on fire. Okay, take your left arm, hook it under your left knee. Come up onto your left toe. Put a lot of pressure on your forearm. Now let's take your hand. Make a fist and release. Fist. You know what, when you get a massage once a year like we do, and they start rubbing your forearms and you're like, I had no idea they were that sore. This is your at home forearm massage, right? Nice. Release it. Come down to the ground. Cat, cow. Drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Tuck the chin to chest. Nice. Come back to neutral. Flip your palms and just rock back. Little forward, little back, little forward. Nice. Same thing. Other side. Take the right forearm under the right knee. Get on that ball. That foot. Nice. Squeeze here. You want a nice tight squeeze. Take a fist, release it. You're at home. You're at home. Forearm stretch. Forearm self myofascial release right here. Make a fist. Release it. So proud of you guys for showing up for day nine. We finish with a banger Tomorrow it's day ten. It's full body strength. You complete this program. So strong. Yes. Come on, you're almost there. Hips stay high. Arms walk out. Puppy dog stretch. Big inhale, big exhale. Armpits melt to the ground. Yes. Nice work. If you're with me, chest goes to floor. Rachel, you can find that door frame. I'm gonna go back to that scorpion stretch we did in the beginning. Right here. Opening up chest and shoulder. That feels so stinking. Good. Rachel's got your standing option. If going down to your belly doesn't feel good, switch sides. Okay. Left foot comes over. Palm is on the ground. Shoulders on the ground. Opening up the chest. Opening up the shoulder. Nice work. Come back here. Rachel can take a standing chest expansion. I'm just going to come right here. Gonna go into that nice cobra stretch. Opening up the front side of the body. So thinking proud, you guys. You did it. Arm day nine is in the books. Join us tomorrow. We finished perform 20 with day 10 full body. We'll see you on the mat. Awesome job. Crushing arm day. If you loved it, hit subscribe to my YouTube channel. I queued up day 10 of the program right here. Or find this entire two week challenge in this playlist right here. Have a great day.