Finding time for a complete upper-body workout can be challenging, especially when you're pressed for time or don't have access to gym equipment. That's where Lindsey Bomgren, founder of Nourish Move Love and certified personal trainer, comes in with a solution that has helped over a million women transform their fitness routines. As a mom of three and pre/postnatal fitness specialist, Lindsey has designed this standing workout to target arms and abs efficiently – no floor work required.
What Equipment Do You Need For This Standing Workout?
"All you need are some weights to challenge your upper body – anywhere from 15 to 20 pounds," Lindsey says in her post.
It’s important to get the right weight – according to WebMD, "Using weights that are too heavy can lead to injury, while weights that are too light won't give you the results you want. Start with a weight that you can lift 12 to 15 times with proper form."
Why Warming Up Prevents Exercise Injuries
"Warming up increases blood flow to your muscles and raises your body temperature, which helps prevent injury," notes WebMD's exercise science team. Lindsey guides participants through a dynamic warm-up: "We're going to start feet shoulder-width distance apart with figure-eight movements," she explains.
How To Position Your Body For Maximum Results
Proper form is crucial for preventing injury and maximizing results. "Keep the neck long and shoulders relaxed throughout the warm-up sequence," Lindsey emphasizes. WebMD adds, "Good posture during exercise helps ensure that you're targeting the right muscles and protecting your joints."
The Science Behind Starting With Shoulders
WebMD explains that "the shoulder is one of the most complex joints in the body, composed of multiple muscles that need balanced strengthening." Lindsey addresses this by starting with shoulder work: "We're doing shoulders first because they're often the most challenging."
How To Progress To Heavier Weights Safely
"If you want to try and reach for heavier weights, one of the best ways to do it is to go one arm at a time," Lindsey advises. WebMD supports this approach: "Progressive overload, or gradually increasing weight, is key for building strength. However, maintaining proper form should always be the priority."
Why Core Engagement Matters In Standing Exercises
"This is technically your ab move, but it's a little bit arms and abs," Lindsey explains. WebMD notes that "core engagement during standing exercises helps protect your spine and improves overall stability, leading to better results and reduced injury risk."
The Benefits Of Compound Back Exercises
WebMD states that "compound exercises work multiple muscle groups simultaneously, burning more calories and improving functional strength." Lindsey demonstrates this principle: "These are pull muscles that are working together in this bent-over position."
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How To Master Proper Triceps Form
"Control is key with triceps work," says Lindsey. WebMD explains why: "The triceps muscle makes up about two-thirds of your upper arm, making it crucial for arm strength and definition. Proper form ensures you're targeting this muscle effectively."
The Importance Of Control In Chest Exercises
"That's the hard part - get it up and then lower with control. Don't just let that weight fall back towards the thigh," Lindsey emphasizes. WebMD adds, "The eccentric (lowering) phase of chest exercises is just as important as the lifting phase for building strength."
Why Cool Down Stretches Matter
WebMD advises that "cooling down helps prevent blood pooling and reduces post-exercise muscle soreness." Lindsey leads a targeted cool-down sequence: "From here we're going to come back to that move we started with."
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How To Know If You're Using The Right Weight
"When I say final 10 seconds, that should mean it's really challenging for you. If it's not, grab heavier weights," Lindsey advises. WebMD confirms: "The last few repetitions should be challenging but not impossible. You should be able to maintain proper form throughout."
The Last Word
This efficient, standing-only workout combines scientific principles with practical application. "I love a good arm pump," Lindsey says, emphasizing how this workout delivers results in just 20 minutes. WebMD concludes that "consistent, properly executed strength training can improve bone density, boost metabolism, and enhance daily function." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
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