45-Minute Arms and Abs Workout | Dumbbells, Drop Set Format
Вставка
- Опубліковано 1 лип 2024
- Sculpted arms and a toned abs -- that's the goal of this 45-MINUTE ARMS AND ABS Workout! 🔥
This workout is a 'drop set' format -- meaning we'll reduce reps with each additional set. This is a great way to challenge yourself with heavy weights. You'll do the most intense set (in terms of how many reps there are) at the beginning of the workout, and then drop reps as you start to fatigue.
🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: bit.ly/NMLUA-camSubscribe
💜 Become a member of Team NML (for exclusive workouts, community + accountability): / @nourishmovelove
✨THE WORKOUT: 45-Minute ARMS and ABS Workout✨
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells. I used 12 lbs, 15 lbs and 25 lbs in the workout video above.
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
👉Here are the adjustable PowerBlocks I used, a great option for heavier weights (affiliate link): amzn.to/3hFcnOC
► INSTRUCTIONS:
It looks like this:
✔️ 5 Circuits (2-3 upper body exercises per circuit)
✔️ Rep Drop Format (complete 14 reps on the first set, 12 reps on the second set, and 10 reps on the third set)
✔️ Repeat Each Circuit x3 Sets
✔️ Close out each circuit with an ab burnout🔥
►Workout Outline:
1️⃣ CIRCUIT ONE: BACK + ABS
Upper Body:
1) Alternating Back Fly OR Double Arm Back Fly
2) Single Arm Row, Right
3) Single Arm Row, Left
Ab FinisheR
1) Mermaid Obliques, Right
2) Mermaid Obliques, Left
3) Low Plank Hip Taps
2️⃣ CIRCUIT TWO: CHEST + ABS
Upper Body:
1) Single Arm Chest Press with Optional Single Leg Glute Bridge, Right
2) Single Arm Chest Press with Optional Single Leg Glute Bridge, Left
3) Standing Cross Body Chest Flys
Ab Finisher:
1) Hand Release Push Ups
2) 3 Cross Body Knee Drives + 1 Burpee
3️⃣ CIRCUIT THREE: SHOULDERS + ABS
Upper Body:
1) Arnold Press
2) Alternating Lat Raise or Double Lat Raise
Ab Finisher:
1) Crossbody Chop + Single Arm Shoulder Press - Right/Left
2) Sit Up + Alternating Shoulder Press + Pass
4️⃣ CIRCUIT FOUR: BICEPS + ABS
Upper Body:
1) Single Arm Hammer Curls, Right (optional balance curl)
2) Single Arm Hammer Curls, Left (optional balance curl)
3) Alternating Standard Curls
Ab Finisher:
1) Seated Twist with DB
5️⃣ CIRCUIT FIVE: TRICEPS + ABS
Upper Body:
1) Alternating or Double Arm Tricep Kick Backs
2) Lying Skull Crushers
Ab Finisher:
1) Reverse Plank Walk Out + 2 Toe Taps
2) Hollow Rock Hold
_________________________________________________________
►TIME STAMPS:
00:00 Workout Introduction
01:20 Warm Up
04:35 Circuit 1
14:15 Circuit 2
23:50 Circuit 3
30:25 Circuit 4
35:30 Circuit 5
43:00 Cool Down
❤️ Learn more about the benefits of upper body and core workouts in this post:
nourishmovelove.com/drop-set-a...
🎶 Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK
_________________________________________________________
This is a sponsored post in partnership with the Minnesota Pork Board. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible. You can find out more about the Minnesota Pork Board, including my favorite high-protein recipes at www.mnpork.com/porkplease/
_________________________________________________________
⭐️ MORE of My MOST POPULAR Upper Body Workouts on UA-cam:
► 25-Minute Arms + Abs Workout -- • 25-Minute Arms + Abs W...
► 30-Minute TONED ARMS Workout -- • 30-Minute TONED ARMS W...
► 35-Minute Upper Body PULL WORKOUT -- • 35-Minute Upper Body P...
► 35-Minute PUSH DAY WORKOUT -- • 35-Minute PUSH DAY WOR...
_________________________________________________________
🚨SUBSCRIBE TO MY CHANNEL -- bit.ly/NMLUA-camSubscribe
►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
www.nourishmovelove.com/subsc...
► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: www.nourishmovelove.com/categ...
►FOLLOW On Instagram:
/ nourishmovelove
www.nourishmovelove.com
_________________________________________________________
#armworkout #upperbodyworkout #coreworkout
Happy Tuesday, everyone!! I hope you enjoy this NEW workout -- it seriously kicked my butt to film! I actually intended this to be a 30-minute workout but as we started filming I realized it was going to be 45-minutes and now I'm curious: do you prefer 30 minute workouts or 45 minutes? I'll be filming some new workouts for you next week and I'm trying to decide! Let me know in the comments below!
nourishmovelove
I personally love 45 min workouts!
💕💥🔥💪🏻🔥💥💕
Unless it’s only one body part like a video that’s only abs, then I feel 30 mins is good!
I love all of them!!! It s impressive the results that my mom and I have had with your workouts💜 ... 45 min would be awesome😍
Definitely love 45 mins, I feel it’s a little more well rounded with a perfect amount of everything! Thank you so much for taking the time to create these. You have become my favourite person to workout with. I’m early in a pregnancy and I feel you’ve really helped me learn to adjust and with all your pregnancy workouts, you’ve been the biggest blessing!
Awesome, thanks for the feedback Lori!
I'm so glad you're seeing results Ketty! And I love that you do these videos with your mom! Keep up the good work!
My upper back and arms are definitely burnt out! Thanks Lindsey!
Keep up the great work!
This is still one of the workouts I turn to when I’m not sure what to do but want to feel strong and energized for the rest of my day! NML for life!!!
I love that so much!! This is a classic for me too!
Thx for talking us thru the moves instead of having too much music. I prefer not to wear my glasses during workouts, so I need ur instructions. Godbless 🙏🏼
So glad this is helpful! Keep up the great work!
I love this workout. I have been doing this since Covid.
So happy to hear you have been sweating with us for three years! You are so awesome!
Wow! That was fantastic! Your energy is just amazing and infectious! At times, I had to pause since I couldn't keep up with your rep speed, but overall, I enjoyed the pace since it made the workout fun and go by quickly. Will definitely be back for more!
Way to knock out this workout! You are so awesome!
Lindsay, u r awesome! You are encouraging, sweet, challenging, a great person that has helped me to get stronger. Thank you!!!!!!!!!
So glad you are loving this workout! You are so awesome!
Holy Bananas, Spicy and more! Very challenging for me but I loved it and the time flew by! I have been addicted to NML from the time I started and share whenever someone asks me what I do :) Thank you!!
Thanks so much for sharing!! We so appreciate it. Keep up the awesome work!
Love this OG!!!
So glad you are loving this workout! You are so awesome!
I really feel the fire in my arms 🔥
YEAH! Way to get it done!
Such a great workout! I definitely hit failure on these sets and will be sore tomorrow! 💜
Pure fire! Way to get it done!
Holy mashed bananna arms! Drop count sets are great and a super challenge! thanks Lindsey :)
Haha, yes, jello arms after this one! NICE WORK!
Did this today 🎉 Definitely, Definitely a HOLY BANANA for upper body 🔥❤
Way to knock out this workout! Keep up the great work!
Whew, crushed it 💪 been off track for a while but resolving to get back into it and just get after it. Thanks, Lindsey + NML Team!!
You are so awesome! Thank you for sweating with us!
FANTASTIC WORKOUT! Thank you for showing up in my house every morning at 6am. I am better because of you.
WAY TO GO, Keri! I love being able to sweat "with" you every day!!
It's time to turn aroud back to this arm n abs workout once again. I I'm feeling great! Thank a bunch dear. ขอบคุณค่ะ😊❤🎉🎉🎉
So glad you are loving this spicy workout!!!
So so so good. A new favorite!
I’m so glad you loved this one!
This was super spicy! I feel so strong right now 💪🏻
Way to crush this workout! You are so awesome!
Day 1 love this arm workout!
I'm so glad!
Wow, I've never experienced tricep failure/cramping....haha This WO was solid
Such a spicy arm workout! Way to go!
So good!
Yes, love this one! Keep up the great work and keep coming back for more!
Ouch! Arm day ☑️ Thank you!
Way to knock out this arm day workout! You are so awesome!
Would love to see more 45 min workouts!! Thank you!
Here are all our longer workouts to try -- www.nourishmovelove.com/home-workouts/?_sft_category=40-minute-workout Or try our holy bananas workouts -- ua-cam.com/play/PLpa0d6IJAhbgbLCQ58p_E5cqxRlJ9KhaC.html&si=63Bsse91Cf1D4nCS
This one does it all 🎉
YES! Thank YOU for sweating with us!
I love the 45 min workouts girl! And you weren’t lying about the heavy weights lol. This was a killer!!! 💪🏻🔥💀
Way to go Rachael! Yes this is a fun one and tough if you go heavy! Nice work and keep coming back for more!
Thank you! Great workout. 45 mins definitely better than 30.
I'm so glad to hear you enjoyed it!! And it's always helpful for me to know what workout format you all prefer! Thanks so much for the feedback!
What a great workout! I’ll be feeling this tomorrow.
Thanks for giving this one a try!
@@nourishmovelove I started the 30 day calendar 😀
The OG that made me love working out with you!!🩵
Way to knock out this workout!!
Second time doing this one, love it!!
This one is spicy! Glad you like it!!
This is one of my favorite workouts. Probably the favorite. Today was the first time I finished the whole workout with 12 pound dumbbells! It so baffling that on Friday I was struggling and now I was nailing it 😁 Makes me really happy.
So glad you love this one! WAY TO GO!! Keep up the good work!
My son laughed so much when I did the last few ab exercises 😂 I don’t know what it is. My little guy is getting used to seeing you, Lindsey! Thank you for this workout! You made us very happy this morning😂
So awesome to hear! Keep up the great work!
Amazing arms workout!
Thanks for giving this one a try!
Great workout! I was not looking forward to the 45 minutes, but it went so fast that I didn’t even have time to think about it! Love working the arm and the abs!
Way to crush this workout! You are so awesome!
Awesome workout!I I can already tell im going to be sore tomorrow 🥴😆 I love that you push me to lift heavier 💪🏻 used 15lbs most of the workout except the flies 😅 those always get me but I’ve been able to go from 5-8-and now im using 11lbs 🎉 I’m going to buy some 20 lb weights pretty soon so I can keep getting stronger!
So glad you loved this spicy arm and abs workout! Way to challenge yourself with the heavy weights!
Great workout - damn girl! Would love a workout with deadlifts, snatch etc Need to learn the form for those. Thank you
Highly recommend this one! -- ua-cam.com/video/bt_TLRnK-p0/v-deo.html
dear Lindsey, may I suggest doing some new training of this type? I find this to be perfect, because it is longer and with shorter rests, so it turns out to be really effective! thanks 😘💞
Will add to the list! Thanks for the feedback!
Keep bringing heavy strength workouts! ❤💕🏋️♀️
I'm SO glad you enjoyed this one!! Have you tried the lower body version of this workout yet? It's KILLER! ua-cam.com/video/aPILrBa7CWI/v-deo.html
You’re amazing. As always I hated it so much I loved it! Haha thank you!
Way to crush this workout! You are so awesome!
Second time doing this one. Killer! 🔥❤️🔥❤️
YEAH!! Way to go! Keep up the great work and keep coming back for more!
This is my first workout with you and oh.my.word, I am in love! I am so glad I have found you. This workout was amazing and I love the 45 min length. Love your positivity and encouragment! Can't wait to work out with you again!
Ahh WELCOME, Jen! I'm so glad you found your way to my page and that you loved this workout! I hope you keep coming back for more!
Oh wow! Tris and shoulders on fire!!! Shakey shakey ❤️🙌
Pure fire! Way to crush this workout!
Amazing one🎉
So glad you are loving this workout! Keep up the great work!
I just arrived and I'm already in love!!! Best channel ever!!! Never let you go again!!! 😍
So happy you found your way here!
I love the arms/abs combo. I come back to this often. Would love to see more! Thanks for your energy!!
So glad you like this one -- good to know! We'll have to make another like it!
I remember you saying in one of your workouts that your mind will quit before your body will. And I realised that’s why I’ve always finished every one of your workouts. That’s your USP- you’re talking to me all the way along and I need that SO badly. I need you to keep my mind strong so I can push my body... and I feel bloody amazing!
I don’t know how you’re able to talk all the way through- you’re a fitness cyborg! The other day I was working out and my husband stuck his head in to say he was popping to Tesco. I didn’t even have the breath to say ok! Meanwhile you’re chattering away!!! Thank you! 😘😘😘
Haha!! It's definitely a practiced skill -- I've been doing this a long time! AWESOME WORK, Mia! I'm so glad you've been enjoying the workouts and CRUSHING them!!
My sister and I meet after work via Zoom to do your workouts. We are at different fitness levels but are both able to feel like we had a great workout! That is such a rare treat. We love all the variations you include! Thanks so much for all your hard work, I know you have a LOT on your plate.
I love it! Way to go Kate, what a fun workout date! Keep up the great work and keep coming back for more!
Thank you! Can’t wait to do this!
💕💥💪🏻💥💕
Yes!! You'll have to let me know what you think!
Just did this one again.. FETAL POSITION IS RIGHT!! 🤪🤪😭😭 Thank you for the awesome workout!
AWESOME WORK!! This one kicks my butt every time!
This is now my staple workout channel. I love your energy and freshness of workouts. Thank you for helping us take care of this Temple of God :-) Subscribed
I LOVE IT! Keep up the great work and keep coming back for more!
WOW - that was some burner !! I was searching for something like this - my first day today ….am
In the worst shape of my life will share my results - am
Sticking to this burner !!
Keep up the great work!
Love your workouts! So glad to hear you say that after having children we’re always post partum. How true is that! My youngest is 26 so I’m also post menopause. Working out daily is now my “holy bananas” moment! Thanks for the great workouts!
Way to go Susan! And yes, our bodies are constantly changing, nice work building strength! Keep up the great work and keep coming back for more!
Thank you! Had to shorten it to fit my time frame but still a great workout!
A spicy one!
Holy bananas shoulders!!!!
Holy bananas is right!
Love this! More abs and upper body combo please 😊
We'll have to add another to the list! Thanks for giving this one a try!
I love the upper body and ab combo! Keep’em coming! Thanks!!!
So glad you enjoyed this one, Deanne! Awesome work!
I love lifting heavy! Please more of this format! Thanks for kicking my butt!
Way to go Kristin! You're going to love our HEAVY LEG workout like this...coming soon! Keep up the good work and keep coming back for more!
This girl is amazing! I was exhausted after 20 minutes. Definitely excited to try a monthly challenge!
Way to go Victoria! YES, do one of our monthly challenges, you won't regret it!!! You got this!
I’ve always hated arm workouts. I even commented on one of your full body workouts, a couple months ago, saying how I enjoyed your full body workouts because I didn’t enjoy arm workouts. That made me wonder if I needed more arm days in my life. I sifted through your workouts and found the arm workouts, I’m so glad I did. My arms look drastically different in a matter of weeks! Thank you for your variation in workouts! Thank you for your hard work in putting all these out there for us to use! 😊
This is such a spicy arm workout! Thank YOU for choosing to sweat with us - you are so stinking awesome!
Brutal! I love it!
This one makes me sore every time! Awesome work!
LOVEEEE this workout and format. Thank you for making these fantastic exercises accessible to all!
So glad you are loving this workout format! Way to go!
Great workout as always! I love how you incororate new moves. Never boring. I prefer the 45 min workouts. Thank you and blessings to you!
AWESOME WORK! And thanks for the feedback!
Can already feel my shoulders and triceps burning! So good!
YES! Way to go Laurisa! Nice work!
A true KILLER! I`m barely typing...
These drop set workouts kick my butt every time!! WAY TO GO!
I came back to this one! Solid upper body workout and great ab and core moves love that they kind of tied into the muscle prior sneaky cardio i my favorite kind
100% thanks God bless ❤
So glad you are loving this workout! You are so awesome!!
I never thought I would be able to do a 45 minute workout, but here I am! You always make me feel strong, Lindsey - thank you!
Way to get it done!! You're so stinking amazing!
Hello from Singapore! I don't usually comment on UA-cam videos but just wanted to say how amazing this workout is. I did this in the morning today, followed by your 15 min no equipment and no jumping workout, and I am so sore! I can barely move my arms. Didn't think it would be as hard as it was! I have been doing your workouts for more than a year and I love all of them!!!
I am so happy you found your way here! Thanks for sweating with us!
This one was great! Love the length and the combo of adding in the abs with the upper body/arms. Thank you!
Way to go Roxanne! I love this Arms + Abs combo too! Keep up the great work, and keep coming back for more!
Love this combination!! Thank you!!
I'm so glad you enjoyed this one!! AWESOME WORK!
love to mix the 45 minute workouts in with your 30 minute workouts! this one was another killer. pace felt a liitttttle fast for heavy weights, but overall, loved it!! thanks lindsey
I'm so glad you loved this one, Emily!! We definitely were pushing pace on this one -- it was actually supposed to be 30 minutes 😂 We'll have to make another lift heavy day like this one but with better time accommodations! Awesome work!!
I just discovered your channel and am so happy I did! It’s been awhile since I’ve felt this sore - thank you for pushing me!! Can’t wait to check out your other workouts 😊
WELCOME Rachel! So glad you found my channel too! And yes, this one will leave you sore for DAYS! Have you tried the leg version of this workout 🔥 ua-cam.com/video/aPILrBa7CWI/v-deo.html
I keep coming back to this one now once a week for the last 4 weeks! I love it and I love to see my strength gains! I love how you incorporate abs into workouts! Great way to get them done!
That's so awesome!! Keep up the great work!
First time that I finally feel the kickbacks in my triceps 😍 all thanks to Lindsey who explain everything so well ❤️
WAY TO GO!
LOVED!!! Thank you queen!!!!!! Ahhhhh how have I been working out for years and only now realized the importance of breath thanks to you!!! I think I have been holding my breath all these years!!!!!!! Thank you for the amazing tips!
Thanks so much for sweating with us!
Great workouts. I love 45 min workouts!
YES! So glad you guys are loving the extra challenge of these longer workouts! Keep up the great work!
OMG 😱 this was a holy bananas workout. 👍🏼
Pure fire!
Only had time to do 4 circuits today and god damn my arms are shaking typing this 💪🏽
Way to make this workout work for you! You are so awesome!
Amazing much better than the drop set of the legs workout. The push up was the toughest. Thank you Lidsey
Keep up the awesome work!
Loved this combo for 40 minutes 🔥 🔥 🔥
40 Minutes of FIRE is right! Keep up the good work and keep coming back for more!
loved those chops with the push! so fun! going to be so sore tomorrow after this one!!
Love the spicy moves! You are so awesome!
Awesome upper body workout! I did it yesterday and I’m so sore today! Thanks for putting out FREE quality workouts, girl! ❤️
Way to get it done!!!
Love the heavy weight vids! Also 45min is perfect length. Thank you!
So glad you liked this one Claire! Nice work getting it done and stay tuned for more 45 minute workouts coming your way!
Your workouts are giving me life right now! As a lady with a chronic illness I was looking for something with modifications so I could feel strong without overdoing myself and all your wonderful workouts and encouragement is just what I needed. You're doing God's work! Thank you!
I'm so happy you found your way here! Keep up the awesome work!
Loved this! Saving it to my favorites! My favorite arm workout I have done with you! Thank you! 💗💗💗
Yes love that! Thank YOU for sweating with NML!
Really amazing upper body and ab workout. I actually enjoyed the longer length of it and the focus on strength. Great options for doing extra reps instead of split reps if you don’t have heavy weights. I can see myself incorporating this once week as my upper body burn out! Great way to start the week!
AWESOME WORK, Allie!! I actually intended this to be 30 minutes but I ended up really liking the 45! Stay tuned, we have another lower body strength training workout similar to this one coming soon!
Lindsay! This is an awesome workout. Might be my new favorite from NML! Thank you.
YEAH!! Way to go!
Great workout! Excited for this 30 day calendar
YES! I look forward to sweating with you! Keep up the great work!
Killer workout! I almost gave up during the tricep ab moves. Thank you for this. It really pushed me.
WAY TO GET IT DONE!! Awesome work!
I had upper body planned for this morning and this was perfect, LOVED it!!
YES! So glad you gave this one a try Leslie! Way to go 💪! I hope you liked it enough to come back for more!
Love love love 💪🏻💪🏻 - all my favourite things: strength focus and drop set circuits (I love feeling my muscles get sore with the repetition!) plus felt my abs working the whole time - much prefer that than doing a dedicated ab workout. Thank you! ❤️
Awesome job! Keep up the great work and keep coming back for more!
This is by far one of my favorite strength workouts I’ve ever done for upper body!!🎉
So glad you love this upper body burn! You are so awesome!
I love this workout!! I agree with needing more heavy weight workout! Arms are dead and it’s awesome! 🙌
So glad you loved this workout! You are so awesome!
This was an incredible workout, thank you!
So glad you liked this one! Way to go Nicole! PS -- a LEG WORKOUT just like this hits the channel next week (stay tuned)!
Love this workout! It was so fun! It very much fatigued my arms, and I love that you paired the core exercises with the arm exercises. My legs always give out on me when doing core work. I also really like the 45 minute workouts. Thanks so much, Lindsey! 💪🏼
YEAH!! Way to go! Keep up the great work!
Keep doing this one over and over so good! Love the 40 to 45 minutes! Thank you!
So glad you enjoyed this longer format!
Next on my list as I begin focusing on my upper body now that I can’t put weight on my left foot (heel only). Pushing me to work on upper body body strength which I avoid for a lot of reasons! Hoping I can see improvement! Grateful for all the options with minimal need to modify! My arms, back & chest already sore from earlier this week!! Thank you!!!
Keep up the good work!
I did this one this morning. Loved it!!!! I love a good 40-50 minute workout. Especially upper body (or lower) focus. I stuck with heavy weights and my upper body was definitely fatigued afterwards! I love that feeling. Thank you!
WAY TO GO ABBY! This is a favorite of mine and burns out the upper body! Way to go HEAVY! If you haven't yet, try the leg version here -- ua-cam.com/video/aPILrBa7CWI/v-deo.html
Great work out... Love how you are working within your limits and scaling down where needed. It's inspiring to know you are suffering with us!!
Always striving for failure when I'm strength training - that's how I know I chose the right weights!! Keep up the great work!
Loved the heavy weights and unique moves. Thanks so much!
Nice work! So glad you liked this one; I love that challenge to go heavy too! I hope you come back for more!
☑️ Thank you!
Thank YOU for sweating with us!
I really enjoyed this workout! I always get bored working out arms, but this was fun workout that flew by!
SO glad you loved this workout! Nice work!