Stronger 25 Day 4: 25-Minute Sweaty Standing Abs + Cardio

Hi, I'm Lindsay Baumgren of Nourishment of Love, and this is your 25 minute sweaty standing ab workout. It's part of our stronger 25 program. Get the full program when you hit. Subscribe to our YouTube channel. All right, you guys, welcome back to day four. I was just telling Rachel this is my favorite workout I filmed so far in the stronger 25 program. Yes. So that makes me excited. Yes. So there's hype. The hype is here. I hope I live up to it. This is what we're calling 25 minutes sweaty standing abs. We're calling it sweaty standing abs because this is an ab workout, all done from standing with weights. And we're throwing in some cardio circuits. We did strength, power and isometrics for leg day. Now we're doing strength, power and cardio on core day. You ready? I love it. Our favorite thing, our favorite way. All you're gonna need are some dumbbells. I have anywhere from 10 to 15 pounds with me today. I'm going a little bit lighter. Cause we're definitely gonna challenge your balance and your stability today. It looks like this. You have three circuits. Each circuit has three moves. Strength, power, cardio. You're gonna do every move for 40 seconds of work, followed by 10 seconds of rest and repeat it times two sets. You ready, Rage? Let's get ourselves warm by walking through the moves we're going to do in today's workout. We're going to start standing. Roll those shoulders down and back. Let's go for some knee hugs. So you're just going to pull the knee and pull the knee. Pulling that knee up in line with that hip. We're going to be standing the entire workout. You guys loved our standing core workout from Strong20, so we had to come back with a new version. And this one has so many new moves. A little bit more. A ton of new moves. So many new moves through it. I'm excited. Go for three, two, and one. We're gonna challenge that balance right out of the gate standing on your right leg. Rachel can go to a stagger. I'm gonna go to a single leg deadlift. And reach. Single leg deadlift. Woo. And reach. This is one of those workouts you're gonna want some nice flat bottom shoes for. You could do it barefoot, too. Okay. We're gonna challenge that balance a lot today. Take it down and up. One more. Here we go. Ready? Set it down and go for some toe taps. Then you gotta wait right here. Tap those toes on that weight. Run it out. You got it. 5, 4. Switch your leg in 3, 2, 1. Standing on your left leg. Right leg is going to float back. Hinge and reach. Single leg deadlift. Hinge and reach. You always have a soft bend in that standing leg challenge, that balance challenge, that core. Yes. Nice work. Two more right here. Two more right here. Take it up. Nice. Last one. Nice. Let's take that right leg and go toes out. We're going to go into a windmill, okay? So you're going to tick tock down inside. That right hand is just going to glide down that inner right thigh. Glide it down. Think about cinching yourself up with your obliques. This move is meant to focus on those side abs, those obliques. Option to hold the dumbbell right here. Overhead eyes are going to be on that weight right there. One more. Nice. Now we're going to add some power. You're going to go down, pivot, push. Take it. Tap down, pivot, press, tap down, pivot, press. Rotating through that core, right? We're gonna resist rotation, and we're gonna do rotation today. That's what's good for our core. 3, 2, and 1. Switch it out. Other side. Here we go. Same thing. Let's go for that windmill right here. Left hand's gonna glide down that inner left thigh. Stand up. Glide down that inner left thigh. Think about cinching yourself up through these side abs. Right here, these obliques. Nice. Pull it up. Nice. One more, and ready. We're gonna add that power again. This time, you're gonna go down here. Pivot, push. Down here, pivot P Hip. Rotate. Pivot toes, follow hips. Rotate, pivot, toes, follow hips. Nice. Two more down. Last one. Down, up. Nice work. How we doing? Getting that power in? All right, ready? Now we're gonna really challenge your power. Okay, we're gonna go for a lateral crossover so it looks like this big giant. Step over. Get here three fast feet. 1, 2, 3. Big giant pushover. 1, 2, 3. I'm gonna pick it up. Push. 1, 2, 3. Push. 1, 2, three. Push. 1, 2, Three. Hello, big core rotation. Yes, big core rotation. 1, 2, 3. Come on. One more each way. 1, 2, 3. One more. 1, 2, 3. That'll get your heart rate up in a hurry. Nice work. Let's go back to those knees. We're just gonna take those arms overhead. Up and up. March it up. Take it back. Nice. Ready? We're gonna go up two, back to take it up. Step two. I'm just throwing tricky moves at you today. Rachel, along with me as I make you Guess what I'm gonna do next up, back to take it up. Two more. Two more. Back two. Last one. Up two. Let's go side to side now. So you're gonna chop, chop, chop, chop. Skate side to side. Side to side. Go. 8, 7, 6, 5, 4, 3, 2, 1. Are you warm, Rachel? Grab a quick sip of water. If you didn't notice through that warm up, we went through all planes of motion. All right, front, back, sagittal plane, side to side, frontal plane, pivots and twist, transverse plane. Okay, we are going to move in all planes today and challenge our core in all planes. Some moves are going to be anti core rotation, where you got to find that stability, right? Hold it nice and strong. Tight. Some moves are going to challenge that rotation, right? That's truly one of the best ways to train the core. All planes and resist movement and then rotate through movement. Okay, so let's get into circuit number one. We're going to go first for that front, back plane. Okay? That's our sagittal plane. I'm going to grab two weights. We're going to go all the way to the back of our space here. I'm going to stand by Rachel. Okay, we're going to challenge. We're going to go front, back. Right hand to the shoulder, left hand overhead. You're gonna March up for four. 1, 2, 3, 4. Then you're gonna go right to back, 2, 3, 4. You're holding that dumbbell overhead the whole time. We'll switch the sides next time. That's move one, move two. You're gonna go right from that into a single leg or staggered if you're with Rachel. Deadlift, snatch, single leg, deadlift powered up. Get it overhead. That's my power move, right? Okay, so it was strength. This is power. Then you're ready for cardio. Set that weight down. Tap it, tap it. Get those toes on that weight. Tap it. That can just be a marker. You don't have to do it. It's really high knees or toe taps. Okay, Those are your three moves. 40 seconds on, 10 seconds off. It's going to go fast and furious. We've decided stronger 25. We're just going to make it happen by giving you really short rest time. Okay? Right arm is racked at the shoulder. Left arm is overhead. March up for four in three, two. Let's go. Take it up. Two, three, four. Hold it here. Now go right into that back step. Back, two, three, four. Right back to forward. Forward, two, three, four. Take it back. Back. That backwards is hard. It's so much harder. Three, four, forward. Up. Nice. Two, Pause at the top. Three, four, right into back. Back. Two, three, four. Right here. Two more steps. Up, up. Rest and recover. Ten second break. I'm gonna go down to one dumbbell standing on my right leg. Left leg is gonna float back for me. Left leg staggers for Rachel. Snatch in three, two. Let's go. Hinge and snatch. I'm gonna challenge my balance, challenge my power. Hinge and snatch. I got to get in the zone. Float, drive through the heel of that standing leg, drive the hips forward to get that dumbbell overhead. It's like one big zipper going up the front side of my body. Nice. I'm using a lighter weight than I normally would for single leg deadlift because I got to clean that weight up overhead. I can't even look straight ahead at the camera. I'm so focused on the ground, it's nice. 40 seconds here. You're only going to do each leg once because it's only two times through each set. That's two taps for me. Three, two, one. Set it down. We're going to run it out. We're going to run it out. Okay. Get those toes on that weight. That's just a marker. You can just go high knees. We go in three, two. Let's go. Raise that heart. Boom, boom, boom. So sweaty. Portion, raise that heart rate. Portion. Pump those arms. Bigger the arms, higher the heart rate. And that last move I caught in my taps, I said, oh, I got two taps. Because in my world, I like to challenge myself. Okay? For every tap I do, I have to do a push up at the end of this workout. Yes. That's good motivation. That's my motivation. All right. You gotta have some accountability. Otherwise I could just move through this and be like, ah, whatever. Come on, you gotta challenge yourself. We're here to make you 1% better every single day. Yes. 10 more seconds. 10, 9, 8. You got this. 7. Stay with it. 6, 5, 4. 3, 2, 1. Rest and recover. Ready? Grab those weights. Rest for 10. Back your mat this time. Left arm to the shoulder, right arms overhead. I'm not going till I have to. Three, two. Let's go. Up, two, three, four. Right into back. Back two. That step is the hardest. Three, four. Right up, two, three, four. Now, we've done this move before, but never with this up back motion makes it harder. Right, two, three, four. Up. One, two, three, four. Right into that back step. Two. Nice. Three, four. Finish it. Three, two, and you're out. Nice work. Well, back movement Right. This time I'm standing on my left leg. Dumbbells in my right hand. Single leg deadlift and snatch in three, two. Let's go. Hinge, hinge, hinge. Snatch it up. There's one tap. Oh, man. We're up to three push ups. Find your groove. Find your groove Right here. Nice, slow, controlled. You go at your pace, I'm gonna go at mine. Here we go. Soft bend in that standing leg hinge, snatch, balance and core. So much is involved here. This is a little bit more challenging than our strong 20 standing abs. We're building on it. We're getting stronger. Okay? Really going to challenge that balance, core and power right here. Come on. You're in it. 5, 4, 3, 2 and 1. Nice work. Set that dumbbell down. Toe taps, toe taps to finish off. Circuit one. You ready, Rach? Let's go. You're ready to tap it. Tap it here. There. In three, two. Let's go. Let's go. Tap. Come on. Run it out. Run it or tap it. Dumbbell's just a marker. You don't even have to use it. Come on, Come on. Goal to raise that heart rate. You got 40 seconds. One water break is on the other side of circuit one. Right here. Close it up, close it up, close it up, close it up. Come on. Pump, push, push, push. You got it. Yes, you can. Let's go. Halfway, halfway. 20 seconds left. Come on, keep moving. Yes, you can. We called it sweaty abs for a reason. Challenge yourself. Challenge yourself. Let's go. Final ten. Nine, eight. You've got it. Seven, six, Five, four, Three, two, one. There we go. Water up. Circuit one in the books. All right. So that was our front back. That's what we call the sagittal plane. Front, back. Circuit 2. We are going to pivot and twist. We are going to pivot and twist. All right. You are going to need one weight again. We are going windmill style like we did those obliques for. We're going to hit those obliques as we pivot and twist. Let's go. Right toes are going to face this way. Left toes are facing the camera. And I've got eyes on my weight. Glide it down. Ok. The weight stays stacked over the shoulder. That's move one right there. Ok. Then we're going to go into that power move. You know that pivot twist we did? Rachel's got the modification. I have advanced hand switch on the dumbbell. It is here. Switch and push. Take it down. Switch and push. So I'm down on the left, up on the right. It's a pivot. Toes follow. Okay. Rachel's just not going to take the dumbbell overhead this way. All right, and then your last move. Real cardio burner is that big pushover. One, two, three. Big pushover. One, two, three. All right. You got it, Rach. Ready to rock it? Let's do it. Let's do it. Windmills. Windmills. I love this. One of my favorite standing ab exercises, personally. Okay, shoot it overhead. Right hand's gonna glide down inner right thigh. Eyes on your weight, eyes on your weight. Three, two, let's go. Full control. That's what you're doing right here. Really thinking about cinching up through those side abs, those obliques. Inhale down, exhale, cinch and lift. Inhale down, exhale, pinch and lift. Nice. That right hands just gliding down that inner right thigh. You can do this with no weight, or you could add a towel overhead or slowly start to add weight. Whatever feels good for you. If you have a weight, it's staying stacked on top of that shoulder throughout the entire movement. Yes. 10 seconds here, guys. 10 seconds up. Nice work. Right here. 5, 4, 3, 2, and 1. Rest for 10. You ready to go for power? You ready to go for power? All right, we start this way. Pivot, push, up and over. I'm going to hand switch the dumbbell. Rachel's going to give you. Just holding the dumbbell in her left hand. Three, two, let's go. Switch it. Pivot, press, Take it down. Pivot, press, Take it down. Pivot, press. This is your power move. Pivot, push down. Pivot, push down. That hand switch is totally optional on that weight, okay? Don't do it if you don't feel comfortable with it. We're just here to challenge you, right? Rachel's got an awesome modification for you. Take it at your pace, your tempo. Come on, team. 10 more seconds. 10 more seconds. Yes, you can. You are strong. You are powerful. 5, 4, 3, 2. You're out. Set the weight down. Rest for 10. Ready for that big lateral push. Giant step right. Big lateral step over left, right leg. Big crossover. Three. Fast feet. Three, two, let's go. Big crossover. One, two, three, one. One, two, three, push. One, two, three, Push. One, two, three, PUSH. One, two, three, PUSh. One, two, three, PuSh. Come on. Yes. Taking you back to, like, high school football practice, right? Right here. I don't know, whatever athletic sport you were in, maybe it was soccer, maybe it was basketball. Volleyball. 1, 2, 3, push. Quad. 10 seconds here. Let's go, team. Come on. Find that inner athlete again. Find it. Find it bring her out for five, four, three, two, and one. There we go. Yeah, Rach. Love that move. Love it. New move on. New move. Keep it interesting. Keeping it interesting. You never know. All right, Ty. Okay, other side, windmills. Okay, left hand's gonna glide down that narrow left thigh. Dumbbell in the right hand overhead. You ready? Three, two, one. Nice. Take it down and up. Whenever I'm doing a workout at home, I'm like, man, she talked a lot between circuits. I'm like, yeah, that was me stalling. That's Lindsey stalling, taking a little extra beat for herself. And that's okay. Take it down, take it down. You can always hit pause. Rachel had a good point. If you feel like we're moving too fast. What did you say? You can play the video. Gonna do it at 0.75 speed. That seems to be, like, the best option. Just slows it down a little bit. Down a little bit. Really great options. Nice. 10 more seconds here. 10 more seconds here. Nice. Then we're gonna add that power in five, four, three. Eyes on your weight. Two and one. Nice. All right, ready for that big pivot push. Now. I'm gonna transfer from right hand. Left arm pushes overhead. Yes. That's where we go in three, two. Let's go. Take it down, Switch it. Push it. Take it down, switch it. Push it. Nice work. Big movement right here, guys. Big, powerful movement. Remember, we go strength, power, cardio. Come on. Strength. This is your power. Power. It's 40 seconds of work. Yes, you can. Yes, you can. Nice work. Nice work. You're crushing it, team. You're crushing it. Stay in it. Saying it. Come on, be strong, Be powerful right here. Ten more seconds, guys. Ten more seconds. Boom. Let's go. Five, four, three, two. And you're out. Holy bananas. That one raises my heart rate. Dumbbells down this time. Let's go. Giant step left. Big crossover to your right. First three fast feet. Yes. Three, two. Let's go. Big crossover. One, two, three, crossover. You get two stabs at it. Can you do it better this time? Can you do it better this time? Come on, come on, come on, come on. Trying to bring that agility, footwork, that fast speed. Back to my training post. Knee surgery, right? Come on. You got to build it. You got to work for it. You just got to show up and get 1% better every day. That's what you're here for. Yes. Come on. That's what you're here for. Let's go. You finish this workout stronger than you started it. You finish stronger Than you started. That's the goal. Come on. Yes. Let's go. 5, 4, 3, 2, 1. There we go. Two circuits down, two circuits down. Breathe in. Heavy hands are on the knees. Sweaty standing abs. You get the name now, right? Is it living up to the hype? Is it living? All right. We went front to back. We went side to side. Now we're going to challenge or no. We did pivots and twists. Now we're going to challenge the side to side, okay? In a unique way. We got three moves. Again, strength move we're going to do with no weights. Start standing on my right leg. It's a single leg deadlift. I'm going to take my left hand, tap as far away from my body, across my body. Stand up. Now tap as far away as I can. This way. Okay? So you're crossing that midline in a very controlled nature, reaching your hand as far away from your body as you can. Hello, core. That's move one. So this is strength, right? Then we're going to go to power where it gets real spicy. Staggered deadlift. Holding the dumbbell or staggered swing in the right hand. Rachel's going to give you the stagger. I'm going to give you a single leg swing. Never done it before. New move. There they are. You gotta find that rhythm. Find that rhythm. You'll get into it. You can always go stagger with Rachel. Okay, Go stagger then. Our final move. I'm gonna keep this. We're gonna go to those skaters. Chop, chop, chop, chop, chop. Little lateral push. Those are your moves. You ready? So I got my one weight by me. You ready, Rach? Let's do it. Start standing on your right leg. I'm gonna reach this left hand as far across my body and then as far this way. 40 seconds. In three, two. Let's go. Reach, reach, reach, reach. Reach. Stand. Now go other way. Reach, reach, reach. Nice. You know where I got this move? Oh, there's another tap. What am I up to? 4. Four push ups. I got this from my PT for my knee recovery. Been doing this at physical therapy. Come on, challenge yourself. Challenge all those small stabilizing muscles in your ankles, your knees, your hips, your glutes to work for you. Yes. Retreat. Help. My physical therapist would be so proud of me. There we go. Look at 10 more seconds. 10 more seconds. You feel everything working. Everything should be on fire right now. 5, 4, 3, 2 and 1. All right, now you gotta stay on that same leg. That right leg is gonna stay in the fire. Single leg or stagger Swing dumbbells on the same side. So right hand. We go in three, two. So I'm gonna do my best. That's where the taps probably are really gonna come out. Come on, Lindsay. Find your rhythm. Come on. There we go. There we go. Come on. Find it, guys. Find your rhythm. Challenge yourself today. Challenge yourself to something new. This is your playground right here. Tap it. Tap when you need to get back in. We're at five taps. There we go. Come on. Yes. Oh, that glute. Six. You got this, Lindsay. Come on. I'm rooting for you guys. 10 seconds. Yes. You're so awesome. Stay with me. Right here. 5, 4, 3, 2, and 1. I think I'm at like 10 push ups. Yeah, it is. It's good. It's good. Okay, here we go. Chop it, skaters. Three, two. Let's go. Dumbbells optional. Skate, skate, skate. If you want to add this little chop with a weight, you go for it. It's 40 seconds. Drive off that outer flute. Drive, drive. Push, push. Come on. Nice. Frontal plane is side to side. Right here. Halfway. 20 seconds. Push, push, push, push, push. You got it. Yes. So awesome. That's what you are. 10, 9, 8. You got this. 7. Stay with it. 6. 5, 4, 3, 2, 1. There we go. Did it. Water up. Water up. Here we go. Do it again. And do it again. Single leg deadlift. Reach. Standing on my left leg. Okay, left leg this time. Wait, which hand do I do with this hand? Right hand. Here we go. Right hand. I'm gonna reach across my body and then over towards that weight. I'm gonna challenge myself here, right? One more time through this, you guys. One more time. You ready? Three, two, let's go. Reach, Reach, reach, reach, reach. I can get farther than that. Come on, challenge yourself. How far can you reach those fingertips away from your body? The one on one challenge. Mano e mono. There's another tapper up to 11. Reach. Nice work. Reach. Come on, come on. You got this. You are so stinking awesome. Reach, reach, reach, reach, Reach. Yes. Reach, reach, reach, reach, reach. And this is what your core does, right? It stabilizes you when your arms move away from it. Exactly. Rachel. Functional core training. Five, four. Pick that passy up off the ground. Three, two, and one. Nice work, team. All right. Swings. Let's see if I'm any better on this leg. Okay. Standing on my left leg. Dumbbell. Left hand. Single leg swings. We're gonna do it in three, two. Let's go. Here we go. You just gotta get that start. Keep that weight right at your Side challenging move, guys. Do your best. Forget the rest. That's what we're here for. There is 12, 13. Come on, come on. My personal challenge, I get to come back and do this workout with less taps. This is a hard one, guys. It's hard when you're talking too. Like you have an extra component. Thanks, Rach. She's bailing me out. I'll take it. Thanks, Rach. Thanks for always bailing me out, being my teammate. Yes. 8, 7, 6, 5, 4, 3, 2, 3, and 1. Found my rhythm at the end there, though. Yes. Nice. All right, skater chop, skater chop. Let's go, team. Let's go. You're there in three, two, and one. Let's go. Push, push, push. Chop, chop. Come on. Chop, chop, chop. Yes. You got it, team. Boom, boom. Hit it. Come on. It's your last push. It's right here. It's sweaty standing abs. Yes, you can. Halfway, halfway. 20 seconds left. Boom, boom. Hit it side to side. Stay in it, stay in it. Let's go, team. Push. 10, push. 9, 8, 7, 6, 5, 4, 3, 2, 1. Holy bananas. Was that fun or what? I love it. Hands on knees. Sweaty standing abs. This is the one workout and stronger 25, where we don't have an ab add on because you just did 25 minutes of standing core off the floor. You ready to stretch? Nice work. My heart rate's high. Let's go up. Inhale up, baby. Back bend. Let's do it again. Inhale up, baby. Back bend. Now take your hands just to your low back right here. Show you from the side. Give yourself a nice little extension here. Big inhale, big exhale. That was awesome, you guys. I'm so proud of you. Take those hands behind your back. Big chest expansion. Take it over. Hands are over on my right hip. My gaze over to my left. Nice little neck stretch. I love this one too. Shoulders down. Same thing. Take it back over here to the left hip. Gaze over your right hip. Nice work, team. I'm so proud of you. 25 minute standing sweaty abs. Let's go for that quad stretch challenge. Your bounce again, right? Heel to glute, Right? Now tuck your tailbone to me. Option A, stay here. Option B, go for that little hinge and reach. Little hinge and reach. Feels good. Yes. Nice work, you guys. Stand it up. Let's take this leg actually across and go for a nice little side bend this way. And then go for a little side bend this way. A lot of balance, a lot of hip stability in that workout. Here we go. Standing on your Right leg, left heel to the glute. Nice long reach. If you want, this is just an option. Bring it back up. Take the left leg, loop it around. Let's go. Little side bends. Reach. Nice work, you guys. And side bend. Reach. Other way. Awesome job. I have one more amazing stretch for you I want you to try. You're going to take your weights, right? I'm going to put them here. I'm going to put my toes up on my weights. Okay. I'm going to go for a forward fold. If you feel good about your heart rate, big inhale up, exhale, take it down, Go for a nice forward fold. Trying a forward fold with your toes up, legs fully extended. Okay. You want those legs fully extended and you're just rolling down. There's curvature in the spine. You're reaching towards the ground. A little extra something for those calves and hammies to just stretch through with those toes up. It's just a, like, slight variation on that forward fold. I just love it. I've been adding it to my stretching routine. Bend the knees, roll up to the top. Two big shoulder rolls at the top. You crushed it. Day four, sweaty standing abs. I'm so proud of you. Let's see you back here for day five. Have a great day. I hope you're nice and sweaty after that standing ab workout. If you loved it, hit subscribe to our YouTube channel. And day five of stronger 25 is loaded up for you right here. Otherwise, find the entire playlist of stronger 25 right here. Have a great day.