Summer Challenge Day 2: 30-Minute Arm Workout (Chest and Triceps)
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- Опубликовано: 30 июл 2024
- DAY 2 of our Summer Workout Challenge: 30-Minute Arm Workout (Chest and Triceps)
Build upper body strength at home with this dumbbell arm workout! This workout focuses on the chest and triceps -- two of your upper body push muscles.
► This is DAY 2 of our Summer Workout Challenge: Build 30! Find all of our Build 30 Workouts in this playlist: • Summer Workout Challen...
💜 Become a member of Team NML (for exclusive workouts, community + accountability): / nourishmovelove
✨THE WORKOUT: 30-Minute Arm Workout (Chest and Triceps)✨
► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 15-20 lb dumbbells. Optional box/bench/chair.
👉My Dumbbells (affiliate link): www.torquefitness.com/#a_aid=...
*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
✔️Begin with Rep Challenge (complete 30 push ups)
✔️3 Build Circuits (3 exercises per circuit - 1 isolated exercise, 1 multi-muscle group exercise, 1 endurance exercise)
✔️Timed Intervals (30 seconds work, 15 seconds rest for the isolated exercises; 40 seconds work, 20 seconds rest for the multi-muscle group exercise; 50 seconds work, 30 seconds rest for the endurance exercise)
✔️Repeat Each Circuit x2 Sets
✔️3-Minute Ladder Burnout To Finish
►Workout Outline:
🔥30 Reps: Push Ups
1️⃣ CIRCUIT ONE:
1. Iso: Chest Fly
2. Multi: Alternating Single Arm Chest Press + Double Arm Narrow Press
3. Endurance: Chest Press with Rotation
2️⃣ CIRCUIT TWO:
1. Iso: Single Arm Tricep Kickback
2. Multi: Tricep Dips
3. Endurance: Dumbbell Shoulder Press + Overhead Triceps Extensions
3️⃣ CIRCUIT THREE:
1. Iso: Standard + Wide Bicep Curls
2. Multi: Hammer Curl + Alternating Press Out
3. Endurance: Standing Chest Flys + Bicep Curls
🔥3-Minute Ladder
Power: Push Up Burpee
Isometric Hold: Plank
►TIME STAMPS:
00:00 Workout Introduction
01:30 Warm Up
05:15 30 Rep Big Move
07:05 Circuit 1
13:40 Circuit 2
20:30 Circuit 3
27:10 Ladder Burnout
31:30 Cool Down + Stretch
❤️ Find This Workout on NML: www.nourishmovelove.com/chest...
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- www.anrdoezrs.net/click-10075...
► lululemon strongfeel Training Shoes -- creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- creatoriq.cc/3BUu3CE
► lululemon Align Cropped Cami Tank Top -- creatoriq.cc/4eIrnt1
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- creatoriq.cc/3BUu3CE
► lululemon Align High-Neck Tank Top -- creatoriq.cc/3RRgvzd
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👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: www.nourishmovelove.com/build...
WEEK 1:
▪️Day 1: Full Body (Leg Focus) - • Summer Challenge Day 1...
▪️DAY 2: Chest + Triceps - 📍You are here!
▪️DAY 3: Core, Cardio + Mobility - • Summer Challenge Day 3...
▪️DAY 4: Glutes + Hamstrings - • Summer Challenge Day 4...
▪️DAY 5: Full Body + Abs - • Summer Challenge Day 5...
WEEK 2:
▪️DAY 6: Full Body (Arm Focus) - • Summer Challenge Day 6...
▪️DAY 7: Quads + Glutes - • Summer Challenge Day 7...
▪️DAY 8: Core Circuit - • Summer Challenge Day 8...
▪️DAY 9: Back + Shoulders - • Summer Challenge Day 9...
▪️DAY 10: Full Body - • Summer Challenge Day 1...
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#summerworkoutchallenge #armworkout #upperbodyworkout
Proverbs 31! Bless you and your boldness in Christ. Thank you for reminding me why I build strong arms.❤
Thank you for following along!! You are so awesome!!
I support what you are saying and I trust that you also support religious freedom for all
Amen Proverbs 31 woman!!❤️🙌🏻✝️🙏🏻 I’ll be back tomorrow!! Y’all are great and the warm up before and after are way better than workouts I have been doing!
Thanks for choosing to sweat with us!
@@nourishmovelove God Bless!❤️🙏🏻✝️🙌🏻
❤🙏
I love the Proverbs call out! Strong women physically, mentally, and spiritually!!
yes!! Me too!
Same!! A great reminder when the workout was getting tough
YES!! Thank you for choosing to sweat with us!!
Immediately regret making today a hair wash day!!!😂 loved the Proverbs 31 call out! 💪 what a beautiful reminder of WHY we are doing this! Thank you!
Right!! Way to crush this workout!!
I agree. Totally loved that❤
LOVED the addition & application of Proverbs 31! Added fuel to the workout fire 🔥
So glad you are loving this! Keep up the great work!
That has got to be one of the hardest arm workouts I've ever done! Yay Proverbs 31:17!! There are tons of RUclipsrs I could follow for workouts, but NO ONE does encouragement like NML! THANK YOU!
You are so awesome! Thank YOU for choosing to sweat with us!
Thanks for all your energy and positivity. There is no way I would have completed that very difficult workout without it. My arms are noodles 😅. My dog is typing this 😂.
😂😂
So glad you are loving this workout!! Way to get it done!!
Typing?? Just plain old typing?
Comment pro tip~ just tell your pup to hit the mic feature and then just tell him what it is you want to say.. or you can write it down for him and do it that way. 👍 speech-typing
@@Frenchblue8 🤣Will do
A dog would do that for you - a cat never would.
Round 2 Crew! Who else is on the second time through this week?
Yes love it!
I was smarter this time and kept the lighter dumbbells close. This the hardest one of the whole series for me! 😅
Me, I’m back!!
Love love love the Proverbs 31 message! Us women have to be strong in every way! Thanks for the encouragement and the awesome workout! I am proud of myself and thankful to God for a body that I get to move!
So glad you are loving this!! Keep up the great work!!
Omg!!! Everytime Lindsey explained the workout Id be like "GIRRRL" LOL so happy I crushed this. My arms are burning and feeling so strong.
Aww love it! Thank you for choosing to sweat with us!!
I’m so glad and honored to work out with you! Thank you! Amen to Proverbs 31!
Thank you for choosing to sweat with us!!
Proverbs 31 is one of my favorite Bible Chapters! Thank you for always encouraging us in a positive way!❤
Thank you so much for your support!!
Now I know I can do 30 push ups from my toes. Feeling strong today!!!
That is AMAZING! Way to get it done!!
@@nourishmovelove thank you!!!😄
Respect! 👍
Loved how you pulled in the Word!!! Strong physically and mentally too! Thanks ladies, Im tired and blessed! You're the best!!!!
So glad you are loving this workout! Thank you for choosing to sweat with us!
ARE YOU STINKIN’ KIDDING ME?! Your arm workouts keep getting better & better!! Feeling the pump!!!
Also.. did anyone else’s arms drop like jello on the first burpee/push-up?!?! LOL, I was not expecting to just drop my chest to the floor!! 😂😂
So happy to hear you are loving this workout! Thank you for choosing to sweat with us!!
I was just about to comment that, too, and then saw your comment. Lol 😂 I about face planted onto my mat going into that first push-up burpee because my arms were so fatigued! 🤪 I had to take the pushups to an incline. 😅 Great job pushing through! 💪🏻
@@mossflower18 It was a complete shocker in the best way! 💪
I pretty much face-planted 😂
@@ellepenner I guess that’s a sign for us three that the workout was a success. 😂
Omg! Loved the quote from Proverbs 31! Didn’t feel like working out at all but dragged myself to the gym to do this workout and I’m so glad I did! See yall tomorrow!✌🏾
So glad you are loving this! Keep up the great work!
Woowee! Everything about today's workout was fire 🔥 🙌 The moves, the music, and all of your inspirational words & the Bible verse really kept me going. Ladies, from the bottom of my heart, thank you!
So glad you are loving this workout!! Thank you for choosing to sweat with us!
Death by NML! Holy cow my arms 😱😱😱 I just cannot fathom how you ladies film 3-4 of these at a time 🥵 so so good though! Loving this challenge!
Way to get it done! So glad you are loving this challenge - keep up the great work!
keep em coming!!!!Build 30 is HARD and I can FEEL the muscle building! thank you thank you!
So happy to hear you are loving the build 30 program! You are so awesome!
This workout made me cry. And not because it was too hard! But near the end, when you yell, "You are so strong!", the tears came. We *are* so much stronger than we think. Thank you for helping me to realize that.
You should be so proud of YOU! Thank you for choosing to sweat with us!
Loved the proverbs 31 shout out! It encouraged me to be stronger, especially after a neck surgery coming back has been very challenging, but your workouts have helped push through!! Thank you Lindsey
So glad this was perfect for you!! Thank you for choosing to sweat with us!
I’ve been doing these workouts for years & somehow Lindsey still finds a way to keep it challenging! Can already tell I will be sore tomorrow!
So glad you are loving this workout! You are so awesome!
Love you taking a moment to share that verse! Thank you!
So glad you loved this!!
I love the Proverbs 31 reference. I can’t believe how tough this was with pushups at the front! Made it through and feel great. Loving the new program.
So glad you are loving this workout! Way to crush this push ups!
I love the Proverbs shout-out! I strive to be the Proverbs woman every day and your workouts help put me in the mindset for the day!
YES! Thank you for following along and sweating with us!
I actually teared up in the triceps dips when you were talking about Proverbs. I feel so fortunate to be a wife and mother, and i have never found a workout channel that seeks to strengthen women to do this as well as possible. I’m continually blessed by your workouts, every stinkin time I’m glad I did it. Thank you for such excellent content.
So glad this was perfect for you today - you are amazing! Thank you for choosing to sweat with us!
Yes we can!! Proverbs 31 women! Love this format. Thank you for all you do for us!!❤❤❤
So glad you are loving this format! Keep up the great work!
Love the Proverbs encouragement! Your pep talk definitely got me thought this TOUGH work out - SOOOOO SORE today but also sooooooo good!
You are so awesome!! Thank you for choosing to sweat with us!
Hardest arm day ever! Wow so good! Love the cardio push at the end. 😅😅😅
Way to get it done!!
The new format was incredibly spicy! It wasn’t fun during the workout but looking back I feel so strong for having done it!
So glad you loved this format!
Arm day is my favorite and this didn’t disappoint…love the new format! I lifted heavier and truly went to fatigue 🔥 Goes by so fast too, thank you!
Way to crush this workout! So happy to hear you are loving this workout format!
OUF! Crazy! I really didn’t even have one more bicep curl in me at the end😅thanks so much! Amazing format
Way to get it done! You are so awesome!
Wow that was pure fire! My arms are shaking and those plank holds my whole body was shaking!
Keep up the great work!
That. Was. Brutal. I was picking up the remote to turn it off once you explained what the burnout was. But then you said, "You can do anything for three minutes." And you're right! Wasn't perfect, but I gave my best effort for the last 3 minutes and I will definitely be feeling it tomorrow! Thanks for always pushing me to do a little extra!
You are so awesome!! Way to crush this workout! You are so awesome!
Holy bananas! Not sure what I will accomplish with noodle arms today after that workout! 🤣
Holy bananas is right! Way to get it done!
I LOVED hearing you speak about Proverbs 31!! Just read it a couple days ago! Thank you so much for the workouts and encouragement! What a difference from the music I would hear first thing in the morning at 6 am at crossfit. 💛
So happy you loved this today! Thank you for choosing to sweat with us!
This was SO good! I'm loving this summer challenge. Thank you so much!
So glad you are loving the new challenge! Keep up the great work!
Loved the shout out to Proverbs 31 :D!!
I really love this new format!! I felt like I had time to finish reps and do them properly. Yesterday's full body leg I was struggling a little bit and proper form. It felt like a lot of stuff put into a short amount of time.
So happy to hear you are loving this! Thank you for choosing to sweat with us!
Lindsey and Rachel, you are the living embodiment of the proverbs quote. Thank you for the inspiring words. Believe me, I need them. Life can be scary, and we need to be strong, to feel strong. Thank you so much for this arm workout. The last time I did it, I used 8 pound weights for everything. This time, I used 12 for most, then 10 for a couple. I really feel like I'm building muscle, thanks to you both.
Thank you so much for choosing to sweat with us and put in the work! You are one amazing and strong lady!!
Feeling so strong! That was H-A-R-D and amazing!!!! Thank you for always working to make us stronger!!!!!
You are so strong! Way to get it done!
Ive said it before & ill repeat it! THE BEST programs I have EVER done!
So happy to hear you are loving the program! Keep up the great work!
Wow 🔥 ☄️🔥 I’m so grateful each set was 2x I don’t think I’d have made it through a 3rd 😂
Right!!! You are so awesome!
This new program is amazing!! Love the extra challenge and new format ❤🎉
So glad you're loving Build 30!
Wowza! This is no joke! I love the workouts, thank you for always challenging me, ❤
Thank you for choosing to sweat with us! You are so awesome!
Another great one and loving this format! Day 2 done and my arms are shaking! Thanks Lindsey & Rachel! 🥰
So glad you are loving this format! Keep up the great work!
LOVE this new format so far!
So glad you are loving this workout format! Thank you for choosing to sweat with us!
So good!! You both lead these workouts so well, just by challenging yourself when you do them! My arms feel so shaky. Love it!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Done for today 🩷 thank you for all the encouragement!
Thank you for choosing to sweat with us!
I think you are trying to kill us! LOL! Great workout!
Way to get it done!
Love the verse! Great workout this am! Loving these work out! Thank you!!! 🙏🏼 ❤
Thank you for sweating with us! Keep up the great work!
LOVE this new workout format! Makes 30 minutes fly by, and boy do I feel it afterwards.
So happy to hear you are loving the new program! Thank you for choosing to sweat with us!
Loved the work out and love the format. Great workout.
So glad you are loving this workout! Keep up the great work!!
Holy bananas! Thanks NML team!
Holy bananas is right! Way to get it done!
Loved this workout!!! So pumped for the rest of this program! Thank you!
So glad you are loving this workout! You are so awesome!!
So much to love in this. I love the connection to scripture. I love your encouragement and push. I love feeling like an athlete. I feel the strongest I ever have.
Way to get it done! You are so awesome!!
I LOVE this format and this program so far!! Also, the background music in this video was amazing! Thank you for doing all these awesome workouts and programs for us!!
So glad you are loving this workout format! Thank YOU for choosing to sweat with us!!
love love love the compound movements! Thank you!
So glad you are loving this workout! Keep up the great work!
I Just startup crying when we finished it. It's so hard and your words are so real.... I didn't quit because of your voice that kept me motivated. Thank you for all you have done for me😢❤
You should be so proud of YOU! Thank you for showing up and choosing to sweat with us!
Love doing Build 30 again and grabbing heavier weights! Thank you!
So glad you are loving the build program! You are so awesome!
Loved the format. I feel so strong. Go to arm day definitely.
So glad you are loving this format! Thank you for choosing to sweat with us!
Love this format and how it effectively fatigues each muscle group we are working on!
So glad you are loving this workout format! You are so awesome!
That. Was. Fire!🔥. I actually did 30 consecutive pushups from my toes. I’ve never tried and didn’t think I could! I feel awesome- thank you for the fabulous workout!! But I don’t think I can lift my arms now! 😂😂
You are so awesome! Keep up the great work!
This was insane in the best way! Thank you for a great workout back after a long weekend :)
Way to get it done!!
Great workout, love the BUILD format. Thank you!
Thank you for choosing to sweat with us! So glad you are loving the new format!
Second time through Build 30 💪 I love this format!
So glad you are loving this workout format! Keep up the great work!
I was so proud of myself for doing all the push-ups on my toes and using my 15's for almost all the moves, but man was I regretting it those last 3 minutes as my entire body was shaking 😂 So so good, though! Love the Proverbs 31 shout out too 💛 Thanks for another amazing program!
You should be so proud of YOU!! Way to crush those push ups! Thank you for choosing to sweat with us!
Amazing! Thanks for pushing me. I really wanted to quit a few times but stuck in there. 💪
Thank you for choosing to sweat with us!!
I love this Strong Series! Day 2 I made it. Looking forward to advancing.
Nice work! Thank you for choosing to sweat with us!
Loved this - especially the biceps. Definitely one of the hardest arm workouts of yours that I can remember!🔥
So happy to hear you are loving this workout! Thank you for choosing to sweat with us!
You are bringing the fire with this new program! Thanks for pushing me to stick with my heavy weights, I’m going to feel that tomorrow 😳
So glad you are loving the new program! Thank you for choosing to sweat with us!
Holy bananas! I spilled my after workout smoothie- my arms are so done. Love it!😊
Holy bananas is right! Way to crush this workout!
Great format! Love the endurance 💪
So glad you are loving this format! You are so awesome!
I'm gonna repeat myself : can't wait for next workout ! Excellent program ! Challenging yet FUN ! Thank you Lindsey !
So happy to hear you are loving the new program! You are so awesome!
Loved the callout for the Proverbs 31 woman!🎉 This workout was so hard, but good. Feeling accomplished! Thank you for the workout! ❤
So glad you are loving this! Thank you for choosing to sweat with us!
I was so encouraged by the Proverbs verses! Love that!!! This was so hard. I had every weight out by the end lol from 10-25!!! I used them all but wow! I kind of love/hate the format! I wish I was with a crew of folks doing this in person. You guys are giving so much with these workouts!!! I love it. Rachel- I’m with you. Not a hair washing day! Ouch
So happy to hear this is encouraging today! Thank you for choosing to sweat with us!!
I have been consistently following the nourishmovelove weekly calendars since early 2021, and WOW Day 1 and Day 2 of the Summer Challenge have given me the craziest muscle failure ever!! After the last squat hold yesterday I let my body just collapse to the ground! So grateful for all the hard work and love that go into planning and filming these
Thank you for sweating with us for years!! Thank you for choosing to sweat with us! Keep up the great work!
Tough stuff! 👊🏼💪🏼 but soo good
Thanks for all your encouragement!
Thank you for choosing to sweat with us! You are so awesome!
OMG!!! I loved this workout. I will be doing this again 🙂
So happy to hear you are loving this workout format! Thank you for choosing to sweat with us!
Absolutely LOVING these workouts 💪🏻🔥😍
So glad you are loving this workout! You are so awesome!
great format to feel the 🔥🔥🔥
Way to crush this format! You are so awesome!
Love the Proverbs 31 reminder!! Loving the new format of this and yesterday's workout!
YES! So glad you are loving this workout format! Thank you for choosing to sweat with us!
Yes to Proverbs! 🙏 Amazing workout. So excited for this Summer Program!
Way to get it done!!
Holy bananas! Today was fire! Thanks for the encouragement as we press on to become that Proverbs 31 woman in the gym and in all aspects of life!
Holy bananas is right!! Way to crush workout!!
Loved the encouragement during triceps dips.
So glad you are loving this workout! Keep up the great work!
Wow! Summer arms right there. This was challenging!
Way to get it done!!
After some very distressing news today and a long while of being inactive and trying to start again, I tried this with my teen and we both really enjoyed it. And we're both feeljng better. Loved the Proverbs reference!. Thank you for this amazing workout!
Way to get it done! Thank you for choosing to sweat with us!!
For sure the hardest series you’ve created. Hated every second but love how strong I feel🥵 👏🏻
So glad you are loving this workout! You are so awesome!
So good!! I am loving stronger 30!!!
So glad you are loving this program! Keep up the great work!
Wow, I've been with you a couple years, and that workout was hard! Loved it! Thanks!!!
Thank you for choosing to sweat with us! Keep up the great work!
That was so FANTASTIC!!! Strong women for sure inside and out!! This is a great 30 minute muscle building and endurance program. Great job with making this program so awesome ❤🎉😊
Way to get it done! Thank you for choosing to sweat with us!
Gosh, Lindsay - I DIED! So, so hard but so so GOOD. Thank you so much!
Nice work!
Love this format!!!
So glad you are loving this format! You are so awesome!
Very glad I did this after work because my arms are literally shaking! This format is 🍌🍌🍌🍌 for difficulty but also so much fun, pumped for the rest of the program!!
So glad you are loving this workout format! Keep up the great work!
This one looks AMAZING (as always...) Looking forward to tomorrow!! 💪
Me toooooo!!!
YEAH!
Planks after that arm workout??🔥🔥😅 Day 2✔️ Loved the Proverbs addition❤
RIGHT!!
Wow that was fire!!!
Pure fire! Way to get it done!
Oh my God. Amazing. Feeling great. Felling my legs from yesterday. Thank you 😊
Thank you for choosing to sweat with us! Keep up the great work!
Love it! I did modify a lot in yesterday and today's workout but still had a great workout and a lot of fun
So glad you are loving this! Thank you for choosing to sweat with us!
Wow! Just WOW!!!!
Nice work!!
Arm day ✔ taking out of order to my preferred schedule this week. Thank you!
Way to get it done! Thank YOU for choosing to sweat with us!