Stronger 25 Day 5: 25-Minute Dumbbell Strength + Abs

Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your 25 minute full body strength and ab workout. It's part of our stronger 25 program. If you want the full two week program hit subscribe to our YouTube channel. All right, you guys, we are rounding out week one of stronger 25 with a full body strength workout. One of my favorite ways to end the weeks. This one is 25 minute full body strength and abs. You ready, Rach? I'm ready. I'm excited. She's pumped too. I have the awesome Rachel with me. She'll be offering some modifications throughout today's workout. Feel free to follow along with Rachel or me. All you're going to need for this workout workout is a set of dumbbells. I have anywhere from 15 to 20 pounds. It's just a good old heavy strength day with some abs. It looks like this. You have five circuits. There are two moves per circuit. One strength move, which you're going to repeat back to back. So you'll do it and you'll do it again, and then you'll go into one ab exercise. Okay. You're going to do each circuit times two sets. It's all 40 seconds of work, followed by 10 seconds of rest in typical stronger 25 fashion. You ready to do this? Let's go. Let's get started with a good full body warmup. And then we're going to jump into this workout together. All right, feet are started. Stacked underneath my hips. Let's just go big inhale, Roll those shoulders up. Exhale, roll it down. Anything that's stressing you out this week. Big inhale, big exhale, roll it down. There we go. Nice. Okay, from here we're just gonna go squat. Tap the fingers to the ground, Reach it up overhead. Squat, tap and reach. Nice work. Can you get a little bit deeper with each squat? Drive through those heels to stand you tall. Nice. Right there. Just squat and reach. We're gonna do a functional warmup walking through some of the moves you're gonna do in this workout. Right here for four. You got it. Three. You're gon squat in two and one. Now drop to the bottom, hinge over a little bit. Pretend you have dumbbells right here. Row and row. Stand tall. Take it down, hold. Row and row. Stand tall. We're gonna hit the legs and back right away. You know, it's my favorite complex to work. Hinge or. Sorry. Squat and two rows. One more, one more squat. Row and row. This time, stand up, take it down. Hands Go all the way to the mat. You step back and you find a nice high plank. Some Spider Man. Step ins here. So right foot steps outside right hand. Step, step back. Switch. Left foot outside left hand. We're opening up those hips. Step back. Switch. Nice. Right there. One more each way. Then we're gonna hold it there. Nice work. Awesome. This time, step that right foot outside the right hand. Hold it here. Big easy twist. That feels really good. Can you drop your elbow down towards your calf, your ankle, your shoe, whatever you can get to today? Nice work. Take it back up. Set the hand down. Switch it out. Left side, left foot outside. Left hand. Easy twist. Drop it down. Elbow, ankle, calf, shoe. Nice work. Open it back up. Set it down. Step back. Let's two push ups. Knees or toes. Down, up, down, up. Nice work. Hold it here. Just hold it here. Nice work. From here, you're gonna step your right foot between your hands. You're gonna come up into a nice low lunge. You're gonna hold this lunge. Tiny pulses. 8, 7, 6. You got it. 5. Hold here. 4. 3, 2. Pretend you got some weights in your hands. Curl and flip the palms. You're gonna go standard curl, camera curl, standard curl, hammer curl. Nice. Go. 3. Go. 2. Go. 1. Take it down. Drop that back knee right to the ground. Right here. You got a dumbbel. Slow. Lower down. Big up. Down and down. Nice. Right there. Boom. You got it. One more. Awesome work. Take those hands down to the ground. Step back. Find that high plank. Shoulder taps opposite hand. Opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Left foot steps between those hands. Find that low lunge. Bring it up. Tiny pulses. 8, 7, 6, 5. Hold your lunge. Add the bicep curls in 3, 2. Let's go. Let's go. Standard hammer. We're flying. We're not gonna go this fast with weights in our hands. I promise. For three, two, and one, drop that back knee all the way down to the ground. Let's go. Chop it up. Chop. Take it down. Chop. Take it down. Nice. I like this little preview of the moves. Like, gives you an idea of what's coming up. You know a good functional world so you know what's coming, you know what to expect, and you're prepared. Nice. One more big chop up. Boom. Nice. Bring yourself up to a stand position. Take it nice and wide. Let's hit side to side. So hit side to side. Lateral lunge. Nice. Get a little bit more range of motion. Sink into those inner thighs right here. Hit side to side. You got It. Four. Nice. Three. Awesome job. Last two. And one. Bring it in. Let's just go for some high knees. High knees, high knees, high knees. Get them up, get them up, get them up for eight. Seven, six. You got it. Five. Four. Three, two, one. How you feeling, Rach? Good. Warm and ready to knock it out. We got 25 minutes. Grab a quick sip if you need it. Circuit one, circuit one. We're getting into what I said is my favorite legs and back. You're going to do squats and rows. Okay? I'm going to grab me some heavy weights right here we go into a little bit of a wider squat stance. Dumbbells are going to come right here between my hands. I'm going to drop it to a low squat. I'm going to hold it here. I'm going to row and row, then I'm going to stand up. Okay, so you're going to be one squat, two rows at the bottom. Start heavy if you can, and that's what you're going to do for 40 seconds of work. Rest for 10, repeat it, and then we'll go right down to the ground for a push up and row. Okay? Just dumbbell in that right hand. You ready, Rach? Roll those shoulders down and back. Find that nice wide squat stance. Chest up, eyes up. Knees are going to drive out towards those outer three toes. You squat in three, two. Let's go. Squat. Hold, row right, row left. Stand up tall. Squat hold, row right, row left. Stand up tall. Nice shoulders. Stay square to the ground. Slight hinge forward in this squat. So you're going to hit a little bit more glutes, a little bit more glutes in this squat. Glutes and back, glutes and back. Nice work. Two muscles we love to work here. Boom. I like to call my mommy muscles because they're very functional muscles. Pretty much used in everyday motherhood, right? Standing, sitting, lifting, picking kids up, doing all the things. Big strong muscles. Nice work, guys. Stand up. Come on. You got five seconds here. Five, four, three, two. This time you get to set those weights right on the ground. You're gonna rest for 10 and we're gonna go right back into this move. Same move. You're gonna do it again. Then you're gonna drop down to a push up, grab your weights. You are on in three, two. Let's go squat. Row and row again. These 10 second rests are gonna go really fast. So you're repeating the move. You get two stabs at it. You want to try to make that move a little bit better. The second time, right? You can always adjust the weights if you need to get a little bit deeper. Maybe you go slower. Focus on that form. Nice work. Really drive through those heels to stand you tall. Row, row. Drive through those heels up, hold at the bottom that time under tension for those legs and glutes. Drive through the top. Nice work. Come on, you got it. You're dropping those weights. You're going to the floor. In five, four, three, two. Drop those weights. Nice work. I'm gonna go one dumbbell. One dumbbell. I'm gonna try and stay heavy. We're gonna put it on my right hand. You're go on. Push up row. So one push up, one row to start. Then we stack it on. You're there in three, two. Let's go. One push up one row on the right. Now go. Two push ups. Two push ups, two rows on that right arm. You're only doing this move once. You're gonna do it again in the second set. But three push ups. Two only one per side. Three rows. One, two, three. Nice work. Round to four, four push ups. One, two, three, four rows. You got this, team. One, two, three, four. You're on to five push ups and you're in the final five. Four, three, two and one. Nice work. That's circuit one. Circuit one. Done. Done. So your ab move in the second circuit, give me that same thing, rows and push ups. But you're going to do it on the left arm only. Okay. But you're going to come back up to stand. Beginning. This is one of my favorite new moves. I programmed in stronger 25 guys. I'm gonna try and go heavy. Two weights. I'm gonna take the weight in the right hand at my side. Weight in my left hand is going to go here like it would for a staggered deadlift. Knee stance. Deadlift. Okay. Right leg forward, left toe popped. I'm gonna do a deadlift into a snatch so it's powerful. Hinge, hinge, hinge, Snatch it up. Two shoulder press. One and two. One deadlift snatch. Rachel's gonna give you a clean into two shoulder presses. You only do this once per side, so make it happen. We're gonna go heavy. Okay? You're there in three, two. Let's go. Hinge, hinge, hinge, hinge. Drive through the heel. Nice power push, push. One deadlift. Hinge, hinge, hinge, hinge. Up into a snatch and then two shoulder presses. Tell me if you love the move. I love it. Come on. One of my favorite moves in this program. What do you think? Rach, talk about a big move. Like a little bit of everything, right? Add these 20 pound dumbbells and you'll start to say some holy bananas right here. Come on. Nice work. 10 seconds, guys. Let's go, let's go. Come on. You're in the final. 5, 4. You're gonna finish it. 3, 2, 1. Rest for 10. Gonna switch it out. I'm gonna set those weights down. Yeah. Left foot forward, right toe pops. Okay? Left hand at the side, right palm faces me. You're on in three, two. Let's go. Hinge, hinge, hinge, hinge. Right hand snatches. Right hand presses. One, two. Here we go, right into it. Hinge, hinge, hinge. Snatch it up with some power. One, two. There it is. Hinge, hinge, hinge, boom. Your pace, your tempo. Remember, you're only doing each side once. Full body strength and abs. Everything is turned on right here. Every muscle is working, mainly hamstrings, hips, shoulders, core. 10 seconds. Emphasis on that little shoulder. Hello, baby shoulders. There they are. Five, four, three. We're gonna do one more deadlift snatch. Two and one. Nice. All right, push ups and rows, stack them. What do we get to? Last time we finish in five push ups. You're on in three, two. Let's go. One push up. One row on the left. Now you're on to two push ups. Two rows. Row, row. Nice. Three push ups. Let's go. Three rows on that left arm. One, two, three. Core is tight. Shoulders are square to the ground. Four, three, two. Oh, I'm slowing down. More rows. Finish it. One, two, three, four. Nice work. We're on to five push ups. I got dropped to those knees. One, two, three, two and one. I think we hit the exact same spot. The exact. We're consistent. Grab some water. Holy bananas. Those are two really big circuits on the circuit. Three already. Lunge. Hold that bicep curl right. I'm gonna drop my weights here. I'm gonna go down to my 15s. Gonna give me a lunge hold and then two bicep curls in that hold. So step back, hold. Standard curl, hammer curl. You're going to alternate the lunge each time. Yeah, we'll step back, right? Step back, right from there, you're going to drop down to one weight. You're going to go into a wood chop. Boom, boom, boom. Right there. Wood chop, okay. You know, just that right side. We'll do the left side in our next set. Step back. Right. Hold your lunge. Two curls in three, two. Let's go. Step back. Right Hold. Standard curl. Hammer curl. Drive through the heel. Stand up. Switch your lead foot. Step back. Standard hammer, drive and stand. Hold that lunge. Standard. Nice. You guys drive through that front heel to stand you tall. Okay? Standard curl, palms are out. Hammer, curl, palms are in. Short head, long head of that bicep. Holding that lunge. Hello. Time under tension. And legs. This is truly a full body workout. We've been talking a lot about how good holds are for, like, your joint health, right? Isometric holds are so good, especially if you're struggling with pain. A great way to do it is an isometric hold. 3, 2, and 1. You're up. Nice work. Rest. Rest for 10. Yeah. We set those weights down on those 10 seconds. Nope, we're going right into. We got to do it again, Rach. We gotta do it again. Three, two, step back, Right. Hold. Standard curl. I think that was, like, maybe the first time we've ever filmed a video. And I reminded you. Usually you remind me. That's good. See, we're a team. We help each other. In the Bamgren house, that's my household, we say, teamwork makes the dream work. My kids all say it. I'm like, come on, get your shoes on. Grab your sister's jacket, Buckle your brother in. They're like, teamwork make the dream work. It truly does take a team. More fun being a. That's why we say Team NML. Right. Team NML, where we're here and we're working hard together, right? 5, 4, 3, 2. You're out. Now you're down to that. One weight. One weight. Wood chop it. Wood chop it. Left knee, right shoulder. In three, two. Let's go. Up, down. 40 seconds. Boom, boom. You choose your pace, your tempo. Come on. Nice. Big, strong core here. Strong glutes, strong hips. Heart rate's rising. A little bit of cardio. Come on. You got it. Push through it. Right here, right here. Nice work, team. What would it look like if I said 10 more seconds? 10 more seconds. Final five, four, three, two, one. Dumbbells down. That got me. Circuit three. We are cruising. Here we go. We're gonna add some lateral lunges. Lateral movement, lateral movement. Lateral lunge, upright row. Show you my good side first. Looks like this. Lateral lunge, upright row. You can tap it or you can balance it, okay? And then you're gonna vary from that times two, one each side. Wood chop. Other side. We'll hit right first. Dumbbell. Left hand lunge to your right. This is my bad knee. Come on, knee. Here we go. Hit right in three, Two. Let's go. I'm gonna go a little slower. Steady. Here you go. At your pace, your tempo. This is where I'm at. Working on lateral movements again. Post knee surgery, they've been the hardest for me to recover from. But I'm gonna do my best today. You do your best one move at a time, one rep at a time. We like to say in stronger 25, we finish each workout stronger than we started. Yes. Right here. These lateral lunges, 1% better every single day. Come on. 10 seconds here, 10 seconds on the right side. Nice work. 5, 4, 3, drive off that bent knee. 2 and 1, same thing. Other side. Hit left dumbbell in your right hand, upright row on the right. 40 seconds. Yeah, we go in three, hit left in two and one. Here we go. Lateral lunge. Nice. Really think about driving off that bent knee. This is really a decelerate accelerate. That's why it's so hard. My PT says because that knee has to do so much work in deceleration and acceleration. Actually, it's your quad that's really stabilizing you. My quad strength on this leg just is not the same as this leg. Right. That takes that impact on that decelerate drive off the glute. Quad decelerate. Glute accelerate. Quad decelerate. Glute accelerate. Come on. 10 seconds too right? Like, right. Strength training really is going through a full range of motion with control. For three, two, one. More. Nice work, guys. Chop it. I'm holding each head of that dumbbell, hitting right knee up and over the left shoulder. We go in three, two. Let's go. Heart rate, come on. Nice. You go. Strength move. Back to back one. Ab move. Nice work. Awesome job, you guys. We are on circuit four of five. The good news is we have a bonus little AB add on. Hello. Stronger 25. Lots of core in this program. Lots of core. I don't like boring core, right? Oh, no, no. You never get boring core with NML. Come on. What would it look like? 10 more seconds. Yes. You can turn it up right here. Let's go. Come on. Final five. Four, three, two, one. More weights down. Holy bananas. Water up. You need these full body strength workouts, let me tell you. My heart is pumping. Yes. Those 10 second rests, they catch up. Yeah, they catch up. All right, you guys, we're on our backside for circuit number five. Backside, Big complex move for you. What muscles have we not hit yet, Rachel? Oh, let's. We did push ups with chest. We did rows for the back right. Deadlift and snatch and Shoulders. Look at those baby triceps, guys. Those baby triceps. So hit the biceps with the lunges if you can. You're gonna give me a single leg mover told. Right foot on the ground, left leg up. Skull Crushers. First time we've done this move, Skull Crusher style on nml. Rachel's gonna give me a glute bridge hold both feet on the ground. Skull crushers. 40 seconds. We go in three, two. Lift those hips and hold steady. Bend, extend, bend, extend. Right, You've seen this move done in chest press before. Now we're bringing it at you. Skull Crusher style. Lots of stability. You can always put two feet on the ground, right? Nice work. You're gonna see some shaking happening in this move. Circuit 5. Muscles are feeling a little tired, especially if you chose to go heavy in the beginning, right? Ooh, triceps. Come on. 10 seconds on these skull Crushers. Can you hold those hips just a little bit higher? Just a little bit higher for the last four. Three, two. Give me one more rest for 10. Just switch it out if you're with me. Left foot on the ground. Drive through that left heel. Right foot floats. Back to skull crushers in 3, 2, 1. These back to back skull Crushers. This is where it gets tough, right? True burnout style. Focusing on that glute, hamstring and hip stability on the lower half. Focusing on the back of the arms, the triceps on the upper half. I'm gonna alternate right there. 1 and then the other. Oh, these baby triceps. They are feeling it. Come on, team. Come on, team. One rep at a time. Finish right here. You got 10 seconds to finish this workout stronger than you started. Say yes, I can. Come on. Yes, I can. Right here. Last 5, 4, 3, 2, and 1. Had to work for every stinkin rep of that. Those were your two moves. Oh, I forgot our ab move. Ab move. You're on your back. Four scissor kicks. One, two, three, four. One. Roll up, Crunch. Fear is, Rachel, omit the crunch. Bend the knees. 40 seconds on your ab move. In three, two. Let's go. 1, 2, 3, 4. Roll up, crunch. Take it back. 1, 2, 3, four. Roll up, crunch. Take it back. Take it back. Nice. One, two, three, four. Crunch. Nice work, team. One, two, three, Four. Put it together. You got it. One, two, three, 4. You're crushing it right here. Scissor. Two, three, four. Roll it up and crunch back with control. 10 seconds. One, two, three,4. Roll up right here. Finish last one. One, two, three, fourth. Roll it up. Roll it back. That is circuit five. Nice work. Grab some water, you guys, grab some water. Are you ready for your bonus core? The bonus core round? The bonus ab round. Yes. We're going to play off the moves you've already done in today's workout. Yes. Already getting done in today's workout. We're going to put a fun little variation on them. Okay, we're going to start right here. You're going to give me a plank, a drag and a row. Set it down, pull it across. Other side and row. Set it down, pull it across. So a little instability. A little bit different than the pull through this way. You're going to pull across this way so you can go right into a row. Ok? You're going to pull it across. We're gonna do a plank drag in a row and then we're gonna go into a half kneeling chop. You ready, Rachel? Rachel's gonna do the row from the ground. You got it? Yes. There we go. There you go. You can put it behind each wrist if you want to. That's a good challenge. Find that plank. It's all 40 10s. It's all 40 10s. You're on in three, two. Let's go. Left hand grabs it. Left hand rows, set it down. It's behind the left palm. Right hand grabs it. Right hand rows, set it down. Behind the right hand. Left hand grabs it. Row, Set it down, Pull it across. Row. Right here. Full body and core. This is truly one of those full body moves. Row slow and controlled. This is not a speed game. This is a control game. Think about pulling that elbow back towards that hip. Set it down with control. Nice and quiet. I used to teach grip fitness, and when we did rows, it would be like thunder in the room. It was like boom, boom. I was like, you guys control that weight. Up and down. Yes. Four, three, two and one. Set it down. Nice. Let's go. Take that weight. Right foot forward. Left toes tucked under me. Nice kneeling position here. One head of the dumbbell. Chop lower. Let's go right into it. Chop. Lower with control. Chop lower. Control. Chop. So this is a playoff. Upright. This is a playoff. That standing chop, just a different variation. Chop lower. Control. Chop lower. Control. Nice work. I got baby knees, you guys. My knees have gotten sensitive. I use a pad all the time. I'm putting a towel underneath my knee. If you got baby knees, you can follow me on that front. Put the towel right under your knee. It feels good. 10 seconds. You got it. Chop lower. Control. You got it. Chop lower. Control. Nice work. Up, down. Right here. Two and one. Nice work, you guys. We're going back to those scissors kicks we did in that first move. Horses or kicks? One. Roll up, rage. Yes. In three, two. Let's go. Scissor. One, two, three, four. Roll up. Crunch. Take it down. One, two, three, Four. Roll up. Take it back. One, two, three, 4. You only did this move once. You did all the other ab moves twice, so you got to get a second stab at it. Nice work. This. And one more core move, you guys. 1, 2, 3, 4. Roll it up. Take it back. 1, 2, 3. A good way to finish the week. A nice core burnout, right? 1, 2, 3, 4. Come on. 10 seconds. 10 seconds on this move. Yes. You can roll up. Take it back. Final five. Four, three, two. You're out. Nice work. Back to half kneeling. Chop. Other side. That's your final move. That's your final move. Yes. Nice work, team. Here we go. Right knee on the ground. Left foot is up. Yes. Left foot is up. I'm going to chop up and over my left shoulder. In three. In two. Let's go. Chop Lower. Control. Chop lower. Control. Quick on the up, slow on the down. Power control. Power. Control. Nice work. Control it down. Yes. Control it down. Nice work right there. This is your final move, guys. Final move in today's workout. Right here. Push through it. Finish strong. Nice work. What would it look like If I said 10 more seconds? 10 more seconds and you're done with your workout of the day. Nice work. Final five. Four, three, two, one. Set it down. Dumbbells down. Water's up. Crush it, Rachel. Limbs. High fives. Let's stay right here in this half kneeling position. Let's go to that nice half kneeling position. Okay, Tuck your tailbone towards me. Squeeze this glute stretch through this hip flexor right here. Arms up overhead. Nice little side stretch right there. That feels good. Yes. Open up the hips. Open up the lats and the side body obliques. Bring it back. You're gonna take this leg out to that 45 degree. You're gonna tick tock down. It's like the windmill right from the kneeling position. Feels really good. Nice. Opening up these inner thighs. Push that elbow into those inner thighs for three, two. Nice work. Let's switch it out. Same thing, actually. Let's come to a little cat cow while we're here. Drop the belly. Lift the chin. Reverse it. Tuck that spine. Tuck the chairs the spine. Tuck that spine. Tuck the chin. Spine up towards the ceiling. There we go. I'll get it out today. I'll get it out here. We got go. Left knee on the ground, right knee up. Really think about tucking right here. Tuck towards me. Squeeze that glute. Arms go up. Nice. Right there. Side body stretch, opening up through these obliques and this hip flexor. Here we go. Right leg out to that 45 degree tick tock. The arms down. Gaze follows fingertips up towards the ceiling, pushing the elbow into that inner thigh. That feels good, doesn't it? A good full body strength workout. Some little extra core in there. There a good way to end the week, you guys. Stronger 25. Week one. Say check it off. Did it. Done. Done. Stand up. Bring yourself up to a nice standing position right here. Big inhale up, exhale forward, fold. Reach those fingers towards those fingertips. Can you get them under your shoes? Soft bend in those knees. Bend the knees. Roll up one vertebrae at a time. When you get to the top, it's two. Big shoulder rolls up, back and down. Up, back and down. Big inhale, big exhale. Week one in the books. Way to go. Yeah. Rach, so stinking proud of you. And we'll see you back here for week two. Way to go, team. You crushed week one of stronger 25. If you're loving it, do me a favor and hit subscribe to our YouTube channel and week two is already loaded for you right here. Or you can find this entire two week program in this playlist right here. Have a great day.