Strong 20 Day 7: 20-Minute Back and Arm Workout

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 20 minute back and arms workout. It's part of our strong in 20 program 20 minute strength training program. Get the full program when you hit. Subscribe to our YouTube channel. All right, you guys, today is back in arms and Rachel and I are pumped. We're so excited. We love back day and today is all about the back and the arms. Rachel's gonna be offering some modifications along the way. Okay, all you need are some dumbbells. We have anywhere from 10 to 20 pounds. Choose whatever you have at home. And it's all strength training, all arms. And we're going to knock it out. Everything from back, shoulder, chest by try. We're going to do it all in 20 minutes. Your workout looks like this. We have three circuits. Each circuit has two to three moves. You're going to do each exercise for 30 seconds of work followed by a short 10 seconds of rest. You're going to repeat each block times three sets and we're going to knock it out in 20 minutes. Are you ready, Rachel? Let's go. All right, let's go. We're going to start with a good warmup. You guys. We got 20 minutes. Let's make the most of it. Big inhale, reach up nice and tall. Right wrist grabs left. Up and over side body stretch to the right. Stretch out those lats that we are going to work today. Nice. Take it back down. Let's flap the wings. Flap them out, flap them out. Warming up those arms. And big reach overhead again. Left wrist grabs right. This time up and over to the left. There we go. Nice. Take it back to center. Go ahead. Flap those wings one more time. Nice. From here, we're going to hinge over into a hinged position. And we're going to take those arms and you're going to go thumbs up. You're going to go straight up in front of you. Now you're going to go to a 45. Now you're going to go to the side. Think about squeezing those shoulder blades together. Straight out. Nice. 45. And to the side. All about the back. So that means every circuit is going to include a back exercise. So we're going to pair back and chest. And then we're going to go back and shoulders. And then we're going to go back. Shoulder by or sorry, back by and try. Nice work, you guys. So we're going to get it all together and why are we using back? Why is. Back to your favorite, Rachel. Okay, so I Like it because my back, first of all, one. I mean, this is, like, shallow, I guess, but I feel like you see definition built quickly. So it's like, for me, that was super motivating. But the real answer is it's just. It's strong, it's big muscle. Yes. Super powerful. That is why I love it. One more. Nice. From here, we're gonna go to the back of your mat. We're doing a couple plank walk up, big inhale, reach up, exhale, forward fold, fingertips, hit that mat, walk out, find a high plank. Nice. From here, go ahead and just hold. And we're gonna do two back rows. Row on the right, row on the left. Walk it back in. Nice work. Tap those toes all the way up. I love it because, like you said, your back is your largest muscle group in your upper body. Right here. Row on the right. Row on the left. Nice. So back being the largest muscle group in the upper body means it's efficient. Right? I'm still. It's like when you work your legs, you feel like you get a really good workout in. When I work my back, I feel like I got a really good work on it because it's a big muscle group. Right. And it's basically the foundation of a lot of our exercises. A lot of core built in there too. Nice. Awesome job. We're gonna do that one more time. Awesome. Awesome. Right here. Walk it out. Nice work. This time, you're going to lower all the way down to your belly. Rachel's going to gonna go bird dog for you. I'm gonna come right here. Prone, backstroke. Take your right hand over your left hand. You're gonna go forehead to the mat. Take reach up, right arm, back stroke, and down. Take it down, push up, right arm, backstroke. So you're doing a nice backstroke here. Really great. If you have low back pain, working on shoulder mobility, full range of motion. One more right here, and then we'll switch sides. Big backstroke. Good way to challenge the mobility. Switch it out. Left hand on top of right. Right here. Take it down. Lift up. Left arm. Big sweep and down. Nice work. Lift up. Big sweep and down. Two more just like it. Here we go. Push up. Big sweep and down. Last one, guys. Last one. Right here. Nice. Big sweep and down. Right here. Nice. You're going to push up into that quadra quadruped position Rachel's in. And you're going to reach those hands away from you. Puppy dog. Stretch hips, stay high. Fingertips reach away, creating as much length as you can from fingertip to tailbone. Recently Learned. We've been saying quadruped, and it's quadruped, so that's why we were giggling at each other. Okay, walk it back up. Nice work. Tuck the toes under. Walk yourself all the way back up. Nice work. Let's go ahead and just take a couple big arm sweeps back. Open it up. Are you ready to work, Rachel? Let's go. Let's go. She says first circuit, back and chest, your two largest muscle groups in the upper body. Let's get after it. We're going to start with a single arm exercise. I'm going to use my 15 pound dumbbell weight comes into my right hand. I'm going to take a staggered stance here. It's a single arm back fly. So I'm just flying just right here on that right arm for 30 seconds. You can go heavier because you're focusing on just one arm, maybe. Back fly is a tough move. You do your best, right? Here we go. Single arm back fly for 30 seconds. You're going to hinge over, punch the gut. Belly is tight. We go in three, two. Let's go right up to shoulder height. Slow, controlled, lower fly, slow, control, lower. What we don't want to see is that fly up and just the release down. Okay? Think about always being in control of that weight. Right? Always being in control of that weight. That is true strength training. That's actually strength with mobility means you could stop that exercise at any point. When I said stop, you control the weight. 10 seconds here, guys. 10 seconds. Come on. Yes. You got this. Back flies. Nice. Go for 5, 4, 3, 2, and 1. 10 second rest. I'm gonna grab my other weight. We're going right into it. Standing chest fly, palms face out, shoulders down and back. I'm drawing opposite pinky to opposite shoulders, shoulder. We're gonna go right hand in three, two. Let's go. That 10 seconds goes fast, doesn't it? But the good news is you get three stabs at these moves. This is stab one. Three stabs at every move. Standing chest, we're bringing back the chest fly. We haven't done this a long time, right? If you're following the Strong in 20 program, you did legs and chest yesterday. So your chest is maybe feeling a little bit spicy. This is a little bit more of a chest shoulder exercise. Back is definitely involved on that lower. You feel that? I feel core, too. Oh, yeah. Hello, Core. 5, 4, 3, 2, and 1. Nice work. We're gonna go back to that single arm back fly this time. Dumbbell left hand hinge over back fly. On that left arm, left arm only. In three, two, let's fly. Nice work. Back fly. I like to place my opposing hand right on my core. Feel it. Really brace me as I go up for that fly. Slow control, lower. Nice work. Nice. You guys think about flying right up to shoulder height. Controlling that weight. Fifteen pounds is definitely a challenging weight for me on the back fly. But going single sided, I like to try and go heavier, right? Come on. 10 seconds here, guys. 10 seconds you're gonna grab that other dumbbell. We're gonna go up to those standing chest flies again. 5, 4, 3, 2 and 1. Grabbing that other weight, palms go out. Remember thinking about creating length from ear to shoulder this entire workout. So roll those shoulders down and back. Left hand, right shoulder. In three, two. Here we go. Think about drawing pinky to shoulder. Soften in those elbows. Nice work. Think about squeezing that chest as you lift that palm up towards the ceiling. Palm up towards the ceiling. There you go. Nice. Standing chest fly. I love this move. Nice work. Really focuses. Gotta keep that core engaged. Nice. Spread that floor apart underneath. You're going to turn on that core. Awesome job, you guys. We got one more time through and we are gonna double up the weights for the back fly. 3, 2 and 1. You got 10 seconds here. You're gonna hinge over. Feet are gonna stay parallel. Gonna give me the double arm fly if you can. You could always alternate if you need to or double arm. It's only 30 seconds. We go in three, two. Let's go. Double it up. Come on. Can you double it up for this last set? Back flies, 30 seconds. Ooh, it's gonna feel challenging. That's good. You are here to challenge yourself. Today we're building physical toughness and mental toughness right here for 30 seconds. Yes you can. So strong. Can you not let those weights touch at the bottom? Keep constant tension on those arms. Oh, it burns. You got this. 5, 4, 3, 2. Give me one more because you can failure. £15. Struggle. Bust. Standing chest flies for the last time. We close out circuit number one. Back and chest right here. Right hand, left shoulder. In 3, 2. Let's close it out. Nice work, guys. Last time. Back and chest that back to back. Three sets. Ten seconds is short. It goes quick. So short. Like I said, we got 20 minutes together and we are maximizing every stinkin minute of it right here. That's why I love this program. I feel like you really fit an hour workout into 20 minutes. It's not like you're just doing 20 minutes of an hour workout. No, we don't. We just. We just go. You are here and you are gonna work for three, two. Give me one more. There it is. Nice work. Sets the weights down. Go ahead, shake it out. We're gonna move on upright row. So we're going back, shoulder, back, shoulder. You got two moves, upright rows for 30 seconds. Okay. If you need to, you can always alternate them out. And then we're gonna stack on row. We're gonna go down to one dumbbell. So row and press. You're gonna stack it on. I'll show you what that looks like. Let's start with the upright rows. I'm gonna grab my 20 to keep it close by to me so I can go heavier for that single arm. Right? Good option. Always good to have options. You guys, challenge yourself. Palms are going to face in, okay? And you're going to pull right here. Weights glide up the body. 30 seconds. We go in three, two. Let's go. Not gonna lie, you don't see a lot of upright rows in our workouts because I don't personally love them. I'm just gonna be honest with you guys. The upright row really hits the shoulder and upper back, our traps. Right. I just feel like I get a lot of shoulders built into my workouts because of planks and push ups and all that stuff. We were talking too, about, like, fitness classes. You get a lot of shoulders, right? Yes, get a lot of shoulders. So think about really creating length from shoulder to ear here. Nice. Three, two, and one. Nice work. Now we're gonna go one, I'm go one. Heavy weight, and it is a row. I'm gonna clean it up and brush it overhead. I'll give you a little dip drive because I got a heavy weight. Here we go. Three, two. We're gonna stack on. So one row, one push. Now you're gonna go two rows, two pushes. Here we go. Two rows, row, row. Get it up. Push, push. Now go for three, three, and three. Here we go. One, two, three. Again, we're going back to that single arm. Three pushes. Three, two, one. So because you're using single arm, can you go heavy? 4, 3, 2, 1. Get it up. We're gonna finish. 3, 2. We only got through two push presses, so we got to four rows. Two push presses. Nice work, guys. Back to the upright rows, upright rows. And then we're gonna go back to that stack on. On the left. Here we go. Upright rows in three, two. Let's go. Man that 10 seconds. Go. So fast, so fast. Upright rows. Just gliding those weights up. Controlling Them down nice and tight to the body. Really easy here to let those shoulders creep up to the ears. Also like to think about keeping my hips stacked under my ribs. Nice. Hips stacked under ribs. 10 seconds, separate rows. Start to feel challenging. You could always alternate it out if you need to. 5, 4, 3, 2, and 1. Back to one weight. Go heavy if you can. One row, one push press. Stack it on dumbbell, left hand. Let's see if we can get to four rows. Here we go. Three, two. Let's go. One row. I'm gonna clean it up. Dip drive. Give me a little push. Press two rows. Use my legs just a little bit on that shoulder press because I got a heavy weight here. You could always give me a strict press if you wanted. You got three. Three, two, one. Clean it up. Let's go for three pushes. Three, two, one. Come on. You're on. Four rows. Here it is. Four, three, two, one. You're going to give me two push presses to even it out. One, two, and you're out. Nice work. We're going to double it up, double up the weights. Okay? Upright rows, and then we double up the rows and the push presses. I'm going to stick with my 15s this round. Last time on the rows. 3, 2. Let's go. Upright row. Last time. You got to do them, guys. It's right here. And it's 30 seconds back and shoulder. We are working hard to close out this circuit. Nice work, guys. Nice work. Nice work. Come on, get it up, get it up. You are crushing this. Ah, so strong. That's what you are. 10 seconds here. 10 seconds. Close those eyes, grit those teeth. Do what you got to do. You got to keep working right here for 4, 3, 2, and 1. Nice. We're going to double it up. You're going to bend over both arms, stack it on rows and presses. We go in three. Hinge over two, two. Let's go. One row. I'm gonna get them up. One push. Nice. Double it up two rows. Here we go. Two rows. Get it up. Two pushes. Up, up. Nice work. Go for three. Come on. Three, two, one. Three shoulder presses right here. Three, two, one. We're onto the fours. We're gonna finish it. We're gonna go for four rows. Four, three, four, two, one. We're gonna finish with four presses. Four, three, two, one. Nice work. Weights are down. Water is up. Awesome job, you guys. Quick water break right here. Nice work. How we feeling, Rachel? Spicy. Spicy. Good. All right, we are on to back buy and try. Back buy and try. 30 seconds. Per move. You got three. Three moves in this circuit because we're hitting three muscle groups. Okay? First move, bent over row. You're gonna hold that row. Kick and kick. So you're gonna be one back row. Hold it up. Squeeze those shoulder blades together. And then a tricep kick on the right, tricep kick on the left. Back and triceps. Let's knock it out right here. Yes. 30 seconds of work. We go in three. Hinge it over. Two soft bend those knees. And one row. Hold it up. Kick right, Kick left. Lower row. Kick right. Kick left. Nice. Lower. Pull right. Left. Ooh, this is spicy for me. Because £15 is hard on a tricep kick. Whoa. Yes. Come on. Back of the arms. Come on. Back of the arms. You got this, guys. One row, two kicks. Kick and kick. One more time. Down, up, kick right, kick left. There it is. Nice work. We go down to the ground, guys. We go down to the ground. I'm going to keep two weights. Rachel's going to go to one weight. Rachel's going to go to one weight. It is one dumbbell pullover, two skull crushers. I'm going to take my weights. I'm going to squeeze them together. I'm going to lower, lift. I'm going to separate the weights. Skull crush, skull crush. Rachel's going to do it with one weight holding each head of the dumbbell. All right, One pullover. Two skull crushers hitting our lats, the back on the pullover, triceps on the skull crush. We go in three, two. Let's go. One. Pull over. Nice. Two skull crushers. You want to challenge yourself. You could put a bench or a stability ball instead of the ground on you, right? It's going to make that pullover harder. You're going to get more range of motion. Really think about squeezing your armpits down towards your hips as you pull those weights back overhead. Right here. Big pullover. Exhale, squeeze. Separate the weights for that tricep. Skull crusher. If you got two weights. If you're with me, separate it up. Nice work. Big pullover. Get it up. Two skull crushers. Nice. Come on. Three, two. You're out. We're up and over. We're just gonna stay. I'm gonna say kneeling. Rachel's gonna go to standing. Kneeling. Bicep curls. You're gonna give me a half curl, half curl right here. Shoulders down and back half curl. Halfway up, all the way down, halfway up, all the way down. 30 seconds. Palms are out, facing me. We go in three, two. Let's go. Halfway up, all the way down. Why am I kneeling taking my legs out of the equation right here. Hello, biceps. You gotta work. Come on, let's go. Halfway up. All the way down. Halfway up. Holy bananas. You feel it, Rachel? Little bicep burnout. Come on. 10, nine, eight. You got this. Seven. Stay with it. Six. Five. Four. Three, two and one. Whoo. Holy bananas. Why does that feel so hard? Okay. It's that grip, my baby little grip. We've been holding the weights. We've been holding the weights for so long. Back to that first one. Row, kick right, kick left. Row, kick right, click left. Come on. Two more times, two more times. Through this. Yes. Here we go. Hinge, row and kick in three, two. Let's go. Row, kick right, kick left. Take it. Down. Up, kick right, kick left. Let's go. Down, up. Kick it. Nice work, team. Come on, you got it. This is your last circuit. Well, kind of. Not really. We have a one minute burnout finisher for you, but it's your last true circuit. Round two of three. You got it. Come on. It's five, four, three, two, one. You're out. Back to the ground. Pullover, skull crushers. One pullover, two skull crushers. One pullover, two skull crushers. In three, two. Let's roll. One. Pull over. Separate those weights. If you're with me, two skull crushers. My little triceps are going to feel this workout. Big pullover. Nice. Maybe they're just still a little fatigued from yesterday's legs and chest. Right, all those push ups. Ah, you guys, this is part of our full strong in 20 program. We'll link the full program below 20 minute strength training workouts. 20 minutes a day, five days a week. You got it. Come on. Three, two. Oh, you got to finish it. You got to give me the two skull crushers. Up kneeling. I'm going kneeling. Rachel's going standing. Bicep curls this time. It's all the way up, halfway down. All the way up, halfway down. Hold it. Halfway. We go in three, two. Let's go. All the way up, halfway down. All the way up. Halfway down. Up halfway. You gotta control those weights. Let's go. Right here. Keep those elbows in line or slightly in front of that body, not behind. That puts extra, extra tension on those shoulders. 10 seconds, guys. Right here. You got it. Last five, four, three, two and one. Nice work. Set it down. This is your third and final round, guys. Your third and final round. Shake it out. Roll it. Out we go. Row, kick right, kick left. For the Last time. Yes. Last time. Through all three moves. Finish strong. Here we go. Row. In three, two. Let's go, let's go. Row. Kick right, kick left, Take it down. Pull, Kick right, kick left. You got it. Down, pull, kick right. Nice. Keep that core nice and tight. Weights close to the body. Soft bend in those knees. 10 seconds, guys. Yes, you can. Right here. Big finish. Close it out. You're on your back. In 4, 3, 2. You gotta finish those tricep kicks to the ground. Here we go. One pullover, two skull crushers. One. Pull over. Two skull crushers. Finish it. Three, two. Let's roll, let's roll. One pullover. Get it up. Separate the weights. Oh, gotta go. Both arms at the same time. School crush. There we go. One pullover, two skull crushers. Ah, come on. You got it. Big move. Big complex move right here. Put it together. We always love to know what your favorite moves are. You can always comment on our workouts. Let us know what moves you want to see brought back into other workouts. Come on. Five, four, three. Gotta finish. Two skull crushers. Two and one. My poor baby. Little triceps. Ah, they are just screaming. All right, you guys, it is the kneeling bicep curl. And this time we went halfway up. We went halfway down. Now what do we do? Rachel. Oh, baby. All the way. Full range, bicep curls for 30 seconds. That and a one minute finisher. We go in three, two. Let's go. 30 seconds. All the way up, all the way down, all the way up, all the way down. Come on. Yes, you can. You can do anything for 30 seconds. So strong. You got it right here. Nice work. Holy bananas. Nice work, nice work. Come on. We're almost there. We're gonna run out of time, so we're gonna change it so I have a one minute finisher. You got 30 seconds. It's gonna be a 30 second finisher. And 5, 4, 3, 2, and down. Nice work. You're gonna give me a plank, two rows. Step into bear crawl, two rows. All right. Right here. Plank row right, row left. Step into bear crawl. Knee calls. Knees hover off the mat. Row right, row left. Bear crawl, two rows. Plank, two rows. You got it, Rachel. Rachel's gonna do them from the knees, right? Yep. Gonna do it from the knees. Same thing. You can always take it to an incline. It's 30 seconds and it's your big finisher. We go in three, two. Let's go. Row right, row left. Step into that bear crawl. Knees hover off the mat. Row right, row left. Step back to plank. Here we go. Row right. Row left. Those weights should land on that mat nice and softly because you are so much thinking control of them. Should be so quiet in here. You're halfway.15 seconds. Cores on fire. Backs on fire. Arms are on fire. This is your finish. Yes, you can. For 10. 9. 8. You got it. 7. Stay with it. 6. 5. 4, 3. 2. And 1. 1. You're out. Nice work. Weights go off to the side. Awesome job, Rachel. We go right into our stretch. That puppy dog that we did at the end of our warm up, we start with right here. Hips stay high. Fingertips walk away. Just think about dropping your armpits into the mat. Just think about your armpits melting into the mat, creating so much length from fingertip to tailbone. Just releasing all that tension in that low back. Big stretch right here. Nice work, you guys. Back and arms. That was just. We just flew so quick. Like, we got so much done in 20 minutes. This is a quick and effective workout, you guys. I am all about it. Let's bring it back up to the quadruped position. And we're gonna go belly drops. Cat, cow, little cat, cow. Nice. Now tuck it. Spine up towards the ceiling. Tuck the chin to the chest. Do it again. Belly drop. Nice. So proud of you. Let's go ahead and thread that needle. Right arm reaches up. Thread the needle. Shoulder, ear to mat. Just go ahead. Just lean into it. Right shoulder, right ear to the mat. Nice little spinal rotation. You want to stretch that neck out. Take your gaze opposite of where your fingertips are. So gaze over to the right, fingertips to the left. Get a little bit deeper. Stretch there. Yeah, okay, same thing. Other side. Let's switch out. That sounded very Minnesotan. Yeah, reach up. We're from Minnesota. Thread that needle. Left shoulder, left ear to Matt. Right gaze goes opposite. I'll just throw them all in there for those quality Midwest Girls on the YouTube. Okay, back to center. Awesome job, you guys. From here, let's actually. Let's take that neck trap stretch. So we work those traps. This is your final stretch. Okay? We're gonna stretch those traps. So you're gonna take left hand, right head. How do I say this? Okay, just. Just give yourself a nice little gentleman. You're thinking about creating length from ear to shoulder right here. And now option to take this right hand and reach it around your back side. Palm's going to face out. Rachel's going to stay facing you. I'm going to show you from the back side. This is what it looks like. Nice little gentle stretch. Really opening up the neck and the traps. That upper back right there. Got a lot of work with those upright rows today. Let's go ahead. Take a couple neck roll side to side. Same thing. Other side. Nice little neck stretch. Now you can take that left hand, reach it around palm faces out away from the body. Nice little neck and trap stretch right there. So proud of you guys. I hope you loved today's back and arm workout and I hope you come back for our complete Strong in 20 program. You can find it linked below. Awesome work, Rach. There you go. High fives to you at home. Have an awesome rest of your day. If you like what we're about here at Nourish Move love. It means a lot to us. If you hit subscribe to that YouTube channel. And if you want the next workout in The Strong in 20 program, we loaded it up for you right here. And you can find this full strong in 20 program right here. Have a great day.