EASY 20 Minute ARM Workout with Dumbbells at Home for Women - 30 Day Workout Challenge (DAY 07)

What is up, you guys? We are back in the Movement by MK studio, and I am ready to get in some lifting with you today. So when I used to go to the gym by myself, arm lifting was one of my favorite days of the week. I love lifting heavy, and I wanted to tell you, as always, you're not going to get bulky from this. It is going to strengthen those muscles and make you have fierce arms where you walk in the room and everyone's gonna be like, I want to do what she's doing. So today we're going to go through superset style of training, and I'm going to throw on a 6-minute burnout for you. So the superset style is going a mixture between medium and heavy weights. So you're going to need anything from 10, 12, 15, 20 pounds. And then we have a little Cardio Blaster at the end to finish, which is a mixture of the strength and the cardio. Sound good? All right, perfect. So today, water bottle, yoga mat, those weights that you have, and we'll get after it. We're going to do a 3-minute warmup and probably a 3-minute cooldown at the end to total around 25, 27 minutes. All right, let's get after it. We're going to start out with these big arm swings. Yeah, like I said, I always am team lifting. I used to spend hours and hours on the treadmill, which literally I just— I don't even know how I did that because now I'm just like, give me those weights. All right, bring those feet out wide, you guys. Reach that arm on down, tap it on out. Alternated out here, stretching out everything. Those booties, core, shoulders. Let's go, we got 2 supersets to crush and that 6-minute burnout like I said. Good, we're going to hug in those knees in 3, in 2, and 1. Bring it on up, hug it on out. Just loosen it up, getting settled into your space. Maybe you're starting your morning off or you're ending your night where you're just like, you know what, I need this. I'm right there with you. Come on. Good, we go to the back of that mat, we walk it on out. In 3, And 2, and 1. Walking on out here. Hold it here for just a second. Lift your hips on back, hitting this downward dog. Maybe you lift your heels off the mat, swipe into the knees, whatever feels good. Taking a few minutes of this warm-up to get settled, to get warmed up. Drop your hips on down, squeeze those shoulder blades at the top. Big deep breath in through the nose. Exhale as you shift those hips on back. Good. Holding in here, alternating it out. Hold it for just a sec with that right leg forward. Switch it out, left leg forward. Drop that hip, bring it on back. Alternating it out at your own pace, and then we're gonna walk it up together. 4 more here. Alternate it out for 3. You got it. Here for 2, and final one. Walk it on back. Have your hands meet your feet. Hold it through for just a sec. Big deep breath Inhale, exhale as you roll it on up. Good work, you guys. Let's jump right into the superset. So I'm going to start out with 15 pounds. It's going to be a bicep curl with a little twist. Okay, okay, roll back those shoulders, have your palms face towards me. You're going to bring it up and curl, turn and rotate, release on down, turn and rotate at the top and the bottom. So it's a slow decline As you turn and rotate your hands, let it come into a slow decline with those hands. Good. Turn and rotate at the bottom, turn and rotate at the top. 45 seconds, then we go into our second move. Second move will be something around 5, 8, 10, 12. 30 seconds here, turning and rotate, allowing those weights to fall but slowly declining. Good. So the hard part about lifting is it's not immediate satisfaction like running on a treadmill or a StairMaster. You might not be drenched in sweat, you don't get that immediate gratification, but I promise with dedication, consistency, repetition, all those good things things, you are going to build those muscles and build that strength over time. You have to trust the process. We're here for 3, for 2, and 1. So we have a superset following up with some lateral open. So bring your weights to your shoulders, something around 5, 8, 10, 12. Open up, still working biceps and triceps. Out to the side, center. Good. Again, it's tedious, it's not super fast, but it will pay off. Think about in your life, what has given you immediate results? Probably nothing. You have to work at it, and it takes patience. That's what today's workout is going to teach you. Bring it center. Holy smokes, you guys, I'm feeling the burn. We got 15 seconds, we go back into the bicep curl. I only have 8 pounds here too, but it is testing me. We pick up those heavier weights for the bicep curl with the rotation. In 4, open it. In 3, in 2, and 1. Switch it out. 45 seconds of strength. Grab your heavier weights, roll back your shoulders. I'll go on an angle so you can see. Open up your palms, turn your face towards me. Curl it, turn and rotate at the top. Slowly decline. So 2 turn and rotates, one at the top, one at the bottom. It's gonna feel funky at first, it's gonna feel different. That is okay. 25 seconds, we go into our second round of the lateral opens. Keeping your elbows in tight here, bring it up. Turn and rotate. Good. 14 seconds, we come in lighter weights. 5, 8, 10, 12. I went 8 the first round. I think I'm gonna switch up to 10. We're gonna be on together in 4, in 3, in 2, and 1. I'm gonna go up to 10, so let's see how it feels. 45 seconds on the clock. Weights to shoulders, open on up. Okay, close. We are on Breathing the entire time, protecting your neck, gaze is forward. Anytime you need a little rest, just pause or drop to those lighter weights. 30 seconds. I know what you were thinking when we started. You're like, okay, this is boring, this is lifting, it's slow, give me the burpees, give me the cardio. But I promise you, do you want strong Lean arms. You gotta lift. 8 seconds. For 7. For 6. Stay with it. For 5. Working your core too. For 4. For 3. For 2. And 1. Back into the bicep curl. Rolling back your shoulders here. Taking a second. Twist it out. Turn and rotate. Face towards me. Roll back shoulders. Bring it up. Turn and rotate. Third round, 30 seconds. We go back in to that lateral open. I'm breaking a sweat, I'm feeling the burn. What about you? How we doing? 15 seconds. Seconds. LOL. Don't you feel like you're just working out with your BFF? 8 seconds, we come into the lateral open. In 4, in 3, in 2, and 1. I'm gonna go back to the 8s because I want to make sure I'm getting a full expansion in there. So 8s are coming up, out to the side, bringing it center. Good. Like I I said your core is always working for you. It's 35 seconds here. Squeeze that core tight. Out to the side. Bring it center. 20 seconds. We grab that quick set. Breathe. I know. Don't drop those weights. Stay with it. Come on. For 6, it's 5, for 4, for 3, for 2, and 1. Whoo! Take a sip. You got about 30 seconds, grab a quick sip of water. I'm going to demo the next move for you. So you're going to need something around 5, 8, 10, 12 mats. We're going to go into a Y-T row. So you're gonna have a slight bend in your knees, booty's gonna go back. Loosen up your shoulders here. Bring it forward for that Y, out to the side for the T, and the row. Okay, anytime you need a break, just come on up like this. We're on in 3, 2, and 1. So you hit your Y first, bring it out to your T, to your row. Y first, out to the T, slight bend in the elbows, out to the row. Gaze is down. 15 seconds here, hitting that T at the side. Row with a slight bend in the elbows, slight bend in the knees. 10 seconds. Coming into a heavy upright row in 5, in 4, in In 3, in 2, and 1. So heavy upright row, same thing. You're gonna roll back your shoulders, turn and face towards me. Feet about shoulder-width apart, and you can alternate out here going one at a time, or you can go two at a time, or you can go for one and one, bring it in for two. Let's go, we are on 45 seconds. Alternate out that row, double it up. Let's go. I'm telling you, this is the exact workout I would do by myself in the gym. Superset style of training, lifting those weights. 15 seconds here, we go back into the Y-T row. Don't get sloppy here. Keep it nice and tight. You got it. 8, for 7, for 6, it's 5, for 4, for 3, for 2, and 1. Back into those lighter weights. 5, 8, 10, 12. Come on, sis. Okay, slight bend in the knees, booty goes back, gaze is down. Good, bring it forward. Y, T, row. I want you to stay extremely focused here. This is challenging. It's not an easy move. If it were easy, everyone would be doing it, right? 10 seconds, we go into our second round of the heavy upright row. Keep it nice and on point here. For 5, out to the side with your T. For 4, for 3, for 2, and 1. Drop those weights, grabbing those heavier weights. Turn and face towards me. Open up that chest, roll back those shoulders. Let's go, on in 3, in 2, and 1. Upright row for 1, Upright row for 2. Bring them 2 together. You're fierce. You're a badass. That's right. Come on. Like I said, lifting is not easy because everybody wants immediate results. They think you lift one time and that you build those muscles and you build that strength, but I'm here to tell you It takes practice, it takes time, but I promise you, I wouldn't steer you wrong. Keep up with it, you're gonna have the strongest arms. Everyone's gonna be asking you where you got them. You're gonna be like, you know what, I picked up the weights. Come on, 7 seconds onto our third round. In 4, in 3, in 2. And 1. Come on, back in. This is what I would do at the gym, just alternate it out. Slight bend in the knees, gaze goes down, stick that booty out, bring your arms forward, out to the side, hit that T, turn and rotate those palms. So this 15-minute lifting sesh is something you can do just just by itself. You could go on a walk and add this on. You could go on, do— getting some cardio and then do this at the end. Either way, it's effective regardless of how you spin it. Let's go, 8 seconds. We go into our third and final round of upright rows in 5, in 4, in 3, in 2, and 1. It's the third round, so I'm gonna challenge myself. We're gonna increase the 20s. Let's go, we're on together in 3, in 2, and 1. I've been digging the one at a time, then doubling up. It is crazy, you guys, what a difference going from 15 to 20 makes. If you've been training with me for a while You know I'm working on getting back up to 20 constantly. It is hard, so maybe you feel the same way. Keep working towards those goals. 15 seconds, we take a quick sip, we go into our 6-minute burnout. Yeah, yeah, come on! Good, it's 8, for 7, for 6, for 5, get those weights on up, for 4, for 3, don't drop, for 2, Final one. All right, let's hit it. Get in your water break real quick, then make some space. You're going to have a squat with an alternating punch for a minute of work followed by a minute of frogger reset. Let me demo, then we're going to be on. So something around 5, 8, 10, 12. You're going to come down, squat and punch, reset, squat and punch, reset. We're on in 3, 2, and 1. Weights to shoulders, drop Squat, punch, punch, reset. Squat, punch, punch, reset. 45 seconds. I'm digging it. Come on, 3 rounds of this Frogger reset in 30 seconds. Good. As you go through these moves, focus. Take it nice and slow if you have to. Reset there. Bring that squat back in. 15 seconds. Gearing yourselves up. Frogger reset. It's 5, for 4, for 3, for 2, and 1. Drop it on down. Come and meet me in that frogger reset. Nice pretty plank, kind of like how we started. Reset. Going as fast or as slow as you want. You got 45 seconds left. You are at your own pace, although we're going together. 35 seconds. That's right. 25 seconds. We go right back in to that squat punch out. Stay with it. It was 5, for 4, for 3, for 2, and 1. Real quick, grab your weights. First round, I want 8. This time I'm going 10. Weights to shoulders, drop it on Down, punch, punch, reset. We are on 45 seconds this time. We just crossed a minute working our way again, not getting sloppy with it. Full-blown squat, punch and punch, reset. Yes, queen! Come on, 20 seconds. I know you're ready for that Cardio Blast. We are nearing the end of this class. 15 seconds, we go into Frogger Reset. 45 seconds of that, then we go into one more final round. You got it. For 4, for 3, for 2, and 1. 45 seconds, come on in. We're on in 3, in 2, and 1. You can go as fast or as slow as you want. If you don't want to reset at all, go in and out, or you reset, bring hands back, reset. 30 seconds, you get to decide. Then you got your final 2 moves to finish. 15 seconds, come on! Stay with that Frogger reset, getting in that cardio blast. It's 8, for 7, for 6, yes, clean! For 4, for 3, for 2, and 1. Pop on up, squat to punch, 45 seconds, final 2. Let's go, we're on in 3, 2, and 1. 35 seconds, we go into our finale. Yes, queen, you are doing so great. 25 seconds. I know it's an ass kicker. 15 seconds. As always, keeping form on point. 8 seconds. For 7, for 6, can you hold it? And 5, and 4, and 3, and 2, and 1. Hold it here, hold it. Get your booty down. Punch it. 8, for 7, for 6, For 5, 4, 3, 2, and 1. Drop those weights. 45 seconds all out. Your finale. If you reset, hit the reset. If not, 35 seconds all out. Good. It's 25. Maybe you're like me, hit a few constant, reset. Reset. Either one works. 15 seconds. Good. Breathe. Bring it home for 8, for 7, for 6. It's 5, for 4. Finish strong for 3, for 2, and 1. Walk it out. 3-minute cool down coming on up. Take it back. Walk it out. Grab a sip. I'm just like you. I'm like, I gotta take a sip. Okay, let's cool it down. Come and meet me down on the mat. So satisfying, all the weights. Take a second here. Place a little bit of pressure on your outer thighs. Allow that head to hang heavy. Good. Bring your hands behind you. Take a second, roll out that neck. Lift up your right leg on top of that left knee. Lean it in. So like I said, lifting is difficult because it takes time and practice and consistency in order to see the results. Switch it out. It's not something you show up and all of a sudden you have killer strong lean arms. You got to put in the work. You have to trust the process. You need to understand that every time you show up, you are slowly improving. Drop both legs center. Take a big deep breath in. Exhale as you bring it over. So that workout is superset style. As I said, you could do a walk or run and then pop that workout at the end, or you could do it individually. It is so effective, it is so worth it regardless of how you position it. Roll it on down, you guys. Take a second, extend your legs long, allow your arms to hang heavy above your head. Relax down on the mat. Take a second here to say, I will trust the process. I will keep showing up regardless of the days I don't feel like it. I will understand that I am getting stronger. I know every time I pick up a weight, I have the opportunity to get a little bit better. Take a few big deep breaths in here. Exhale it as you roll it on up. Bring it forward one more time. Bring your hands to your heart. Set your intention for this day. Know that again, it's not about immediate gratification. It is about the hard work and the consistency every time you walk into this room. Good work! I hope you had an amazing workout. I hope I hope you love the weight training. As always, send me a sweaty selfie, show off those arms, let me know how you liked it, and I'll see you next time. Good work. Bye!