Shred Day 2: 25-Minute Arms and Abs

Hi, I'm Lindsay Baumgren and today I'm excited to partner with now to bring you a 25 minute arms and abs workout. This is my power ab. I have the awesome Rachel joining me. Rachel's going to be offering the advanced option. I'm going to show you how to modify in case you have a baby bump or if you just need a beginner option for some of the ab core work or any of the hopping in and out planking. So you can follow along with me for modifications. Follow along with Rachel for advanced options. All you need for today's arms and abs workout is some dumbbells. We have anywhere from 15 to 20 pounds. Grab whatever works best for you and that's it. I'm also adding a bench for an incline so I can show you how to modify. You could grab a chair, a bench, a couch. And that's how we're going to modify some of the movements today. By adding an incline to take the pressure off that core. And that's it. That's all we're going to need. Let me tell you what the workout looks like. You have five circuits. We're going to hit each muscle group in a different circuit. So we go back to shoulders, chest, biceps, triceps. So every circuit gets its own muscle group and we're going to be supersetting a strength exercise with an ab exercise that's also going to be hitting that same muscle group. So super setting, working back to back. And that's what we're going to do. You're going to do each exercise for 30 seconds of work. So back to back movements. It's one minute of total work. You'll take 30 second break and repeat it times two. 30 second strength right into 30 seconds of abs. Take a 30 second rest and repeat it. You ready, Rachel? Let's go. Let's go. Let's get started with a nice little warm up here. So your feet are going to be stacked underneath your hips and you're just going to take those arms and flap them. We're just going to open up the chest, the shoulders, flap those wings. There we go. Nice work. From here you're going to reach up nice and tall, Big inhale, reach up nice and tall. Soft bend in the knees, core supported and just pedal those arms back. So some big shoulder sweeps to the back, opening up the chest and shoulders right here. Soft bend in the knees, core turned on for four. Three, Switch directions in two and one. Swim it forward. Sweep those arms towards me, adding some motion to the shoulders, getting them Nice and warm. They'll be involved in several of Today's exercises for 4, 3, 2 and 1. Big inhale, reach up, Exhale. Drop to the bottom of a nice low squat right here. Open up those hips. We're actually going to keep your heels planted on the ground. Take your right hand planted to the ground. Thoracic spine rotation. Gaze follows fingertips over to the left. Opening up the chest, shoulders and hips. Switch it out. Left arm down, right arm up. Nice open right there. Awesome. From here, plant both hands on the ground and step back to a quadruped or tabletop position. Show shoulder. Shoulders are stacked over wrist, hips are over knees. Cat, cow. You're going to drop the belly, lift the chin and then reverse it. Tuck that spine up towards the ceiling. We're going to do one more just like that. We talk a lot about having a nice neutral spine, flat back for bent over rows, things of that nature. It's nice to feel your spine move in space so you're ready for that. Bring it back to that neutral spine that we were talking about. And from here, you're actually just going to tuck your toes under and find a bear crawl position. And you're going to row and row. So the option would be to take this to an incline or you could keep your knees right on the ground. Trying to keep those knees close to the ground. For four, for three, for two and one. Nice work. Set the legs back down. Awesome job. From here you're going to step back into a high plank position. Hold it here. The option is to always strap to those knees. I'll show that. And we're going to do two push ups. Down, up, down, up. Awesome job. From here. Go ahead, push up and back down dog. Press your chest towards your thighs. Pedal out your heels. Big stretch here. You're going to shift from down dog to high plank down dog. High plank, down dog. Two more high plank. Last one. Down dog. Hold high plank. Two more push ups from the knees or toes down, up, down, up, up. Now walk those knees back underneath the hips. My favorite stretch before I press overhead is the puppy dog stretch. So your arms are going to reach out, hips are going to stay high. Open up those lats, those armpit muscles. Prepare your body for overhead movement. Get some nice flexion in the upper body as you prepare to press overhead with some shoulder presses today. Nice work. Walk it back in. Let's go ahead. Step your right foot and your left foot outside. Stand yourself up nice and tall. From here, we're going to push across the body. We'll be moving on all planes. So take the left hand push, right. Right hand push, left push and push. Push the heel of your hand away from your body. Toes and hips follow each other. So hips follow toes. Pivot, twist, pivot, push for four. Nice work. Go. Three. Awesome job. Two. And option, Jack it out. Jack it. Option. Tap it, tap it. Low impact here with me. High impact here with Rachel. Tap it out right here. Go. 8. Go. 7. 6. You got it. 5, 4, 3, 2. And 1. Are you warm, Rachel? Warm. She's warm. All right. If you need a longer warm up, go ahead, hit pause. We are going to jump into this workout starting on your first circuit, which is back, the largest muscle group in your upper body. You're going to need one heavy weight. One heavy weight. I'm going to go with the 20 pound. We'll start it in my right hand. We're going to do a reverse grip single arm row. So. So I'm going to take a stickered stance. Left foot forward, right foot back. I'm going to hinge over, nice neutral spine. Palm is facing out. And I'm going to row and lower. Row and lower. If you don't like that reverse grip, you could always take it in for the neutral grip. Okay, right there. And give me a standard row. We're just going for the reverse grip. It's a little bit more of that mid back section that we're looking for. You ready, Rachel? Let's do it. We're going to do that reverse grip row for 30 seconds, and then you're going to go right into a burpee row. So you're going to keep that weight. And right here in the right hand, Rachel's going to show you how she's going to go all the way down to a burpee step or jump back, come up and give me a single arm row. I'm just going to take it over here to an incline position, and I'm going to do a burpee from the bench and a single arm row still just on that right arm. So we're just going to work the right arm the first set, left arm the second set. Adding an incline. It's just going to bring that ground closer to me, make that burpee a little bit easier. You ready? Let's go. All right, let's start with that weight in your right hand. Going to take a staggered stance. Feels better for my low back, hinging forward, nice flat back, neutral spine, soft bend in the knees. We're going to row that elbow back towards the Hip in three, two. Let's go, let's go. So you're rowing right here for 30 seconds. I like to think about pulling from the elbow versus pulling from the wrist and think about bringing the weight back towards my hip. That's where we want it. Back towards the hip, reach forward, pull to the hip, reach forward. Get that nice full extension at the bottom, that muscle stretching. We want that to happen. And then pull it up, inhale, down, exhale, pull. Nice work, guys. Right here. Stay in it. You got five more seconds here. Transition burpee, single arm row on the right in three, two. Let's go. I'm going to find my bench right here. Give me a burpee and a single arm row on the right. Just that right arm is rowing. 30 seconds right here, guys. You can take that full burpee with Rachel or add an incline with me. You can always step it or jump it. Come on, you got this. You're working for that 30 second break you're going to get after this. Keep moving. One rep at a time. Right here. 10 seconds, guys. 10 seconds. Stay with it. Yes, you can. Final five, four, three, two. And you're out. Awesome job. Rest for 30 seconds and then we're going to repeat it. Same thing. Other arm. Just using the left arm. We're going to take that single arm, reverse grip Row on the left, burpee, single arm row on the left. How are those burpees feel? Good, right? All right, guys, grab a quick sip of water if you need it. You got about 15 seconds of rest still. We're going to soak up that rest. Pairing arms and abs together, back to back. Here we go. Right foot forward, left foot back. Hinge it over. Dumbbell. My left hand Palm faces me. 3, 2, left row, row, single arm row, palm faces out. That's that reverse grip. Going to hit a little bit more of that mid back, which we like pulling. Elbow to ribcage, elbow to hip, dumbbell to hip. Whatever you like to think about pulling from that elbow, squeezing at the top. Really thinking about pulling that shoulder blade down and back. Nice. Shoulder blade is down and back. Hips are square, chest is square. 10 seconds here, team. Then you're going to keep that dumbbell in the left hand. Burpee, single arm row on the left. We go there in three, two. Let's go there. Here we go. Take it to a bench or do it from the ground. One burpee, one row on the left. One burpee, one row on the left. You got it. Come on. 30 seconds of work right here. Keep moving. Keep moving. Yes, you can. Stay with it. Come on. Come on. You're working for that 30 second break between sets. One rep at a time for 10 more seconds. You got this. Keep pushing. Final five. Four, three, two. And you're out. Dumbbells down. Rest and recover. That's circuit number one. Moving into circuit two, which is about the shoulders. I'm going to drop down to my 15 pound weights. You're going to take two weights. You are doing a push press, pushing them overhead. It's a 2 inch dip and a drive. Palms are going to face in towards my face. Dip, drive, dip, drive. 30 seconds right there. Then you drop down to one dumbbell. Hold it at your chest. Pivot, press. Pivot, press. You're going to still hit the shoulders, but work the core. We go in five, guys. Here we go. Get those weights up. Three, two. Let's go, let's go. Dip, drive. Right here. 30 seconds. Shoulders. Whoo. Little push, press. Little help from the lower body. Two inch dip drive. Lock up the elbows, biceps. Finished by the ears. Hup. Come on. Then we drop to one weight. Pivot, press. Whoo. Feel the shoulders. Ten seconds, guys. Let's go. Keep pushing. Right here. Come on. Five, four, three, two, one dumbbell. One dumbbell. Pivot, press. Here we go. Pivot, press right, push right, push left, push right, push left. Pushing that dumbbell away from your body. Hello, core. It's got to turn on. Core stabilizes our body as our arms and legs move away. Add a weight, add the intensity. Still feeling those shoulders work too? Yeah. 10 seconds. You got it. Toes and hips follow pivot, twist. Five, four, three, two. You're out. Dumbbells down. That'll raise your heart rate too. Yeah. Shoulders. Repeat it. 30 seconds of rest. We repeat it. Dip, drive. Pushing overhead, pivots and twists. Nice work. Awesome job, love. The superset really fatigues the muscle. You get 30 seconds to recover and get back into it. 10 seconds. Grab those weights. We go overhead, push, press. 2 inch dip drive overhead. Lock out the arms. We go in five. Rack them. Here we go. Three, two. Let's go, let's go. Dip, drive, dip, drive. Come on. 30 seconds, right here. Big shoulder. Super set. Back to back, arms and abs. Arms all working nice. Keep those hips tucked under those ribs. Boom. Push it, drive it. Let's go. Big exhale. Help. Helps to push those weights overhead. 10 seconds, team. Drop into one dumbbell. That's where we go. In five, four, three, two, one. One dumbbell. Let's push to the left. First in three, two. Let's go. Push left, push right, push left. Big super set here. Chest, shoulders, core. Come on, you got it. Keep moving. Close out. Circuit two, right here. Boom. Boom. Punch that dumbbell out. 10 seconds, guys. Finish it. Strong arms, strong abs. Five, four, three, two, one. Whoo. Dumbbells down. Water up. 30 seconds to recover. Nice work, guys. Two circuits down. Moving into circuit number three is chest. You're gonna do a dumbbell chest press. Rachel's gonna do it from the ground. I'm gonna do it from the bench. Right here. One dumbbell in each hand, palms face out. Chest press. Go right from there. Flip over, push up to tee. You're gonna give me one push up open to a tee. Just on one side. Doesn't matter which side you do. We'll do the next side the next time. Yeah, yeah. Let's see. What side should we open with first? I'm gonna go right arm to the sky. Perfect. Perfect. Right arm to the sky. Give you. Show you my beautiful backside. Right arm to the sky for the first set. Left arm to the sky for the second set. Chest press. Chest is the second largest muscle group in the upper body. Try and go heavy here, okay? I'm going to get myself set up on my bench here. You can always grab a stability ball. You could have a bench. You could use a couch. Arms are bent at 90 degrees. Palms are facing out. Chest press. 30 seconds in three, two. Let's go. Let's go. Push up. Inhale down. Exhale, push. Inhale down, Exhale, push. If I had a bench that didn't stop my arms, I would go down a little bit further. Get that full range of motion. Good stretch for the chest at the bottom. You got it. One rep at a time. Exhale helps push those weights overhead. Inhale down. Exhale up. Nice pushing those wrists directly over those shoulders. You got it, guys. Stay in it right here. Three, two, two. Drop those dumbbells. Flip it over. Push up open on the right side. Right into it. Here we go. One, push up, open to T. This is just your body weight. 1. Push up, open to T. Nice super setting. Chest press with push ups. Makes this very challenging option is always to drop to the knees for the push up. Pop to the toes for the rotate to T. You got it. Stay in it, guys. Come on. You're in the final. 5, 4, 3, 2, and 1. Nice work. Adding that incline just again brings that ground closer to me. Takes some pressure off the core. Great way to still get full range of motion in my pushup. How you doing, Rach? Good? Sweating, right? All right. Back to back. We do it again. Rest for 30 seconds. We go chest press right into pushup. This time, left arm opens. Yes. Left arm opens. Chest press and push ups. That is a tough superset, especially coming out of shoulders because your shoulders are working too. Holy. Shoulders and chest, right? We go in three. Let's go. Two and one. Here we go. Set it up. Push. Inhale down. Exhale, push. You got it. Big strong muscle group right here. Second largest muscle group in your upper body. Often under trained by women. Come on, big push up. Grab those heavy weights. If I was at home, I'd be reaching for my 20 pound dumbbells, let me tell you. Come on, push. Inhale down. Big push up. 10 seconds here, guys. 10 seconds. The last 10 seconds should feel challenging. Means you chose the right weight. Finish it. Push ups in three, two. Let's go. You're up. And over and on to push ups. One push up, open to a tee. Let's go right into it. One, push up, open to a tee. You got it. One push up, open to a tee. Like I said, you can always drop to the knees. I like the addition of the incline so it gives me that full range of motion. Elbows fall back towards the body. Nice work, guys. Stay with it. You can always drop to the knees for the push up, pop to the toes for the T. Whoo. Say in it, Rachel, you're crushing it. Come on, you got this. Go for 5, 4, 3, 3, 2 and 1. That is a big super set. I am glad to be out of. Push ups are always so stinking hard for me. Love when they're over. Shake it out. We have three circuits down. Two left biceps and triceps. Two circuits left biceps and triceps. Let's go. Finish it out. Let me tell you what you're going to do for biceps. 30 seconds of a good old standard curl, palms face out for the first set. Second set, we'll flip the palms in for a hammer curl. You're going to go right from a standard curl and then you're going to hold one dumbbell. Dumbbell is totally optional. Standing on my right leg or standing on my left leg. Right leg is going to float behind me. As the dumbbell reaches out, pull the knee up, reach out to balance. Pull up balance and core training. Why the biceps stay turned on? Because you're holding the dumbbell halfway. Yes. Let's get it. Superset arms and abs. Biceps back to back, palms face out. For the first set, roll those shoulders down and Back. Soft bend in the knees. Tuck your pelvis underneath your ribcage. We curl in three, two. Let's go. 30 seconds. Standard curl right here. Nice. Exhale up. Inhale down. Lowering with control, not swinging those weights right. The muscle building happens in the eccentric motion. That's our way down, guys. Slow and controlled on the way down. Nice. Right up to shoulder height. Slow and controlled down. You got it. Elbows are in line or slightly in front of that body. 10 seconds and you're dropping down to one weight, balancing on the left leg. Right leg floats behind you. If you're capable. We go there in five, four, three, two and one. Down to one dumbbell. Hold it halfway. Keep those biceps turned on balance. Here we go. Float, kick, pull, knee drive. Woo. Tap if you need to. Float. Kick, pull, knee drive. Pushing that weight away from my body if I can makes it a little bit harder, right? Push that weight away. Pull it in with a knee drive. Find that focal point on the floor. Get that left foot really grounded into the mat. You got it. Soft bend in that standing leg. Come on, stay with it. Five seconds here, guys. Let's go. Get one more in five, four, three, two, one. Nice work. Hello. Balance challenge. Right. Balance is so good for core training. I love new moves like that because my brain is busy the whole time. You know, like, I'm like, think, think, think. Like, can't even think about how much is burning, right? Such a good way. This time we do the same thing, except you're going to go hammer curl, so palms are going to face in, right? If you got extra heavy weights, you could always alternate your arms if you need to. The goal is to burn out those biceps. Down to one weight. Balancing on the right leg this time. Left leg floats. Here we go. Set it up. We go in five. Soft bend in the knees. Shoulders down and back. Palms face in three, two. Let's curl. Hammer curl. Up slow. Control down. 30 seconds on the hammer curl. Hit a little bit more of the long head of the bicep on the hammer curl versus the standard curl. Two headed muscle is that bicep. Long head, short head. Get them both. This is an effective superset workout. Going to raise your heart rate a little bit too along the way and give you a solid ab and arm burnout. 10 seconds here, guys. Dropping down to one weight. You got it. Curl it up for five, four, three, two. Drop down to one weight. Standing on the right leg. Left leg is going to float. Here we go. Kick it out. Pull it in. Drive that knee. If you can kick that Heel back. Push that weight out. Pull it up. Balance challenge. Find that focal point on the floor. Tap when you need to if you want to add an extra challenge. When I'm at home, I tell myself every time I tap, I have to do a push up. So at the end of my workout, I can't count all my taps. And then I do that many push ups. It just holds you accountable. Come on. 5, 4, 3, 2, and 1. Nice work, guys. Shake it off. That is biceps. We are on to our final circuit, which is triceps. Right? We did that twice. Did we do both sides? Yeah. We went so fast. Final set, you guys. Triceps. Okay. Skull crushers. Rachel's going to take it from the ground. I'm going to take it from the bench again. One dumbbell in each hand, palms face in. Bend, extend, bend, extend. Right there for the skull crusher. And then you're going to set those weights off to the side, come into a reverse plank, and you're going to pull those knees towards your chest in a reverse plank. That's what we're going to do. 30 seconds, skull crushers. 30 seconds, reverse plank knee pulls. Are you ready, Rachel? Now we're out of here. Right, Circuit five. This is how we finish. Finish strong, guys. Finish strong. Right here. Set yourself up. Skull crushers on your backside, hitting the back of the arms. Bend, extend. We go in three, two. Let's go. Bend, extend. 30 seconds of skull crushers. Right here. Dropping those weights right down to the sides of my head, towards my temples. Bending just at that elbow joint. Bend and extend. Push overhead. Bend and extend. You got it. Right here. Again. Inhale down. Exhale, Push up. Inhale down. Get that nice stretch at the bottom. Exhale, push. Come on. Right here. Five seconds. We transition to a reverse plank with knee drives in 3, 2, and 1. Dumbbells go off to the side. Find that reverse plank. Fingertips face your butt. Right here. Pull those knees. Pull and pull. Keep those shoulders out of those ears. Shoulders are pulled down and back. Nice long neck. Nice long spine. Pull those knees in. Drive and drive. You got it. Yes, you can. Just keep pulling. Those triceps gotta stay turned on to support you. Let's go. 10. Come on. You got it. Drive and pull. Final five. Four, three, two and one. Sit it down on your butt. Roll out those wrists. Shake out those shoulders. 30 seconds to recover and repeat it. This is it, the big finish. Your last round. Skull crushers, reverse plank, knee pulls, and we are out of here, guys. So stinking close to the finish. Then we're going to stretch it out. Arms and abs. Love me. A quick and effective workout. Solid strength. Training day. You could add it onto a run, make it its own workout. You decide. Set up those final set of skull crushers. We go in four. Here we go. Three, two. Let's go. Like I said, the second set should be challenging. Specifically those last 10 seconds. If you've been using the same weights for over a year now, it's time to reach for some heavier weights, guys. Time to up the intensity. Progressive overload. That's how changes happen in our body. Strength training is toning. Come on, Stay in it. Yes. You're in those final 10 seconds. Do those weights feel heavy? Starting to feel heavy over here. Come on. Drop those dumbbells right into reverse plank. In 5, 4, 3, 2. Weights go down. Reverse plank. Fingertips face the butt. Here we go. Pull those knees. Pull and pull shoulders out of those ears. Let's go. Finish strong right here. This is it. Final set for the abs. You got it. Drive those knees up. Come on. What would it look like If I said 10 more seconds? Yes, you could hang with me right here. 5, 4, 3, 2 and 1. Nice work, you guys. Awesome job. From here, we're actually just going to come down to that nice quadruped position. So that nice tabletop. Shoulders are stacked over wrist, hips are stacked over knees. Let's take that cat cow again. Just release that belly. You had it held tight. Release it and then pull that spine up towards the ceiling. Should feel really good. You're going to do that one more time. Drop the belly. Lift the chin. Reverse it. Pull that spine up towards the ceiling. Now hold here. Think about pulling your shoulder blades as far apart from one another as you can. As you do that, take your right hand and gently slide it under your left wrist. Reach, reach, reach. We had those shoulder blades pulled down and back for rows and for so many exercises. That reverse plank we finished with. And now you get to spread them apart. Nice. Bring it back to center. Puppy dog again. Hips stay high. Hands reach out. Nice stretch to create some length between fingertips and tailbone. Releasing that tension in the low back. Stretching through those arms, those shoulders, the neck right here. Just let it all hang heavy. Think about pushing your armpits down towards the ground. Maybe you can make your elbows even touch the ground. Nice. Walk those hands back in. Find that tabletop position. Think about pulling those shoulder blades apart again. Pull, pull, pull. This time, take the left hand. Slide it under the right wrist as you pull that shoulder blade, that left shoulder blade just Opens up everything, stretches through. Awesome job, you guys. Nice work. Bring it back to center. From here you're going to bring big toes to touch. Widen your knees a little bit and you're going to sit back as you would for child's pose. Take your right hand, reach it to the left corner. Left hand goes on top. And now sit back into child's pose. Getting a nice little cross body stretch. Opening up through the armpits. Nice stretch here for the neck. Shoulders back. Walk it back to center. Same thing. Other side. Take the left hand over to the right corner. Right hand goes on top. Nice little stretch. Sit back. Stretch, stretch, stretch. So good a stretching routine you can come back to for the neck, shoulders after sitting at a desk all day. Awesome job. From here you're going to push back onto just a nice seated position, whatever is comfortable for you. You're just going to roll that neck side to side. Hold right ear to right shoulder. Right hand goes to the top of the head. Left hand can reach down. Or you can take this left hand and wrap it around. Palm is going to face out on the left. So palm is facing the wall behind me. Opening up through the neck. Shoulders and traps that can tend to creep up during a lot of the upper body exercises we did today. Again, roll that neck side to side. Same thing. Other side. Left ear, left shoulder. Left hand to the top of the head. Right arm can fall heavy at the side. Right arm can reach around back. Palm faces out. Nice little neck trap stretch, creating length from ear to shoulder. Awesome job. One final stretch we're going to do. It is reverse tabletop, one of my personal favorite. You're going to turn so your legs are bent at 90 degrees. Those fingertips are going to face that butt. Again. You're going to drive through your heels. Lift your hips tall and just let your neck hang heavy. Just releasing all that tension in the neck of the shoulders as you think about spreading that chest apart. Spread, spread. Spread the chest and shoulders apart. Hold it here for 3, 2 and 1. Gently lower down. That is your 25 minute arms and abs. It's quick and dirty and we hope you enjoyed it and we hope you come back for more sweating with us. Love to see you guys again soon.