35-Minute Unilateral Arm Workout
ฝัง
- เผยแพร่เมื่อ 28 มิ.ย. 2024
- Build strong arms and a sculpted core with this efficient Unilateral Workout: Arms and Abs!
This upper body workout focuses on one arm at a time, allowing you to isolate each muscle and prevent muscle imbalances. This workout targets the biceps, triceps, chest, shoulders, back and core in around 30 minutes.
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⭐️ This workout was brought to you in partnership with the Minnesota Pork Board (mnpork.com)
✨ THE WORKOUT: 35-Minute Unilateral Arm Workout✨
►EQUIPMENT: Medium to heavy set of dumbbells (8-25 lbs). We're using 10, 15 and 20 lb dumbbells.
👉My Dumbbells (affiliate link): www.torquefitness.com/#a_aid=...
►INSTRUCTIONS:
✔️ 3 Circuits (2 strength exercises and 1 arms +abs burnout exercise per circuit)
✔️ Timed Intervals (30 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
✔️ Repeat Each Circuit x4 Sets (x2 sets back-to-back on the right arm, then x2 sets on the left arm).
✔️ Perform Burnout Move After Set 2 (right arm) and Set 4 (left arm)
►Workout Outline:
1️⃣ CIRCUIT ONE: PUSH
1. Single Arm Chest Press
2. Rotational Shoulder Press
⭐️ BURNOUT: Uneven Push Up + Shoulder Tap
2️⃣ CIRCUIT 2: PULL
1. Eccentric Single Arm Row
2. Eccentric Single Arm Curl
⭐️ BURNOUT: Single Sided Dead Bug + Pullover
3️⃣ CIRCUIT THREE: TRICEPS + ARMS + ABS
1. Kneeling Single Arm Overhead Tricep Extension
2. Forearm Side Plank + Single Arm Dumbbell Pull
⭐️ BURNOUT: Single-Sided Women Maker
►TIME STAMPS:
00:00 Workout Introduction
01:18 Warm Up
06:15 Circuit 1
15:05 Circuit 2
24:04 Circuit 3
32:45 Cool Down
❤️ Learn more about the benefits of unilateral arm workouts and how to do each of these dumbbell arm exercises in this post:
www.nourishmovelove.com/unila...
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK
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👖 LINDSEY WEARING (affiliate links):
► lululemon chargefeel Training Shoes - creatoriq.cc/43XDTy9
► lululemon Align Shorts 8" - creatoriq.cc/3Ojsing
► lululemon Classic-Fit Cotton-Blend T-Shirt - creatoriq.cc/3fNZplq
👖 RACHEL WEARING (affiliate links):
► lululemon chargefeel Training Shoes - creatoriq.cc/43XDTy9
► lululemon Align Shorts 6" - creatoriq.cc/3OLIXBD
► lululemon Classic-Fit Cotton-Blend T-Shirt - creatoriq.cc/3fNZplq
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🌟 TRY more of my BEST Upper Body Workouts:
► 10-Minute Upper Body Burnout -- • 10-Minute Toned Arms W...
► 10-Minute Dumbbell Arms (Shoulders, Biceps and Triceps Strength Workout) -- • 10-Minute Dumbbell Arm...
► 25-Minute Dumbbell Arm Workout (Strength Training) -- • 25-Minute Dumbbell Arm...
► 30-Minute Upper Body Strength Workout (Trisets) -- • 30-Minute Upper Body S...
► 30-Minute Dumbbell Arm Workout (Strength, Power + Isometrics) -- • 30-Minute Dumbbell Arm...
► 35-Minute PUSH WORKOUT: Chest, Shoulders + Triceps -- • 35-Minute PUSH DAY WOR...
► 35-Minute PULL Workout: Back + Biceps + Cardio -- • 35-Minute Upper Body P...
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#armworkouts #unilateraltraining #coreworkout
🎉🎉🎉 I am almost 7 months postpartum with baby #6, feeling so inadequate as a human being and homemaker, but I did this workout with 15 and 20 lb weights!!! That's a big deal for me!! Thank you for empowering me!!! My house may be a disaster, but to feel capable in anything, like this workout, is a mental life saver. Thank you!
You are so stinking awesome mama!!! Thank you for choosing to sweat with us!
Wow! You deserve a standing ovation! You are far from inadequate! Your six kids need their mom to be functioning at her best so it is never not worth it to invest in yourself. You will set such a strong example for your children about their own worth and be a better mom for it. You are rocking it!
Great job, that is incredible! Taking care of yourself so you can take care of your kids is so important. I understand how you feel but you are doing great Mama!
@@KellyLS so nice of you to say all that❤️❤️❤️ I love women empowering women. Thank you❤️❤️❤️
@@joshuaandkaitlynrobbins4699 thanks so much for you mind words❤️❤️❤️ Cheering you on too!
If you haven't subscribed to NML yet, you're missing out. Loved it so much, Lindsey! Especially the side plank with T. Thank you to all of you!!!!!
Thanks so much, Lisa! You're so awesome!
I’m taking the moment to comment here, I almost never do but your workouts your energy the way you talk to us , worth it. I did this workout today and it was hard and I love to push myself a little more in your company. Thank you.
You are so awesome! Thank you for choosing to sweat with us!
This workout was 🔥🔥🔥
I always love adding core rotation to the moves!
YEAH! Way to crush this workout!
My husband laughed at me when I told I was so looking forward to doing this routine. He said most people avoid workouts. Fun day for me.
I'm so glad you were excited for this!
I loved this one! It's nice to focus on one arm at a time. I esp loved the side plank move 😍
So glad you are loving this workout! You are so awesome!
I’ve been working out with NML for almost a year (longest I’ve ever been able to keep a routine) and this was one of my favs!! Loved working out with you 3. It was like I was there in the room. Love it when L says your so strong. It’s always at the time I want to give up!! Thank you for making such a difference in my life!
You're so awesome, Rachele! Keep up the great work!
amazing workout! went by so fast! loved the format
You are one amazing work!!
It's Oct 9 2023. Just did unilateral arms and would love to see another newer unilateral. Love what u do. Happy Canadian Thanksgiving.
So glad you loved this workout! Here is unilateral leg workout to try -- www.nourishmovelove.com/6-single-leg-exercises/ and unilateral core workout -- www.nourishmovelove.com/stronger-25-unilateral-core/
This was my favorite arm workout you have filmed. I loved the push diagonally overhead with the weight. So challenging! Also, thank you Dr. Taylor for being a large animal vet. As an owner of farm animals, the shortage of large animal vets is very real.
So glad you loved that move! And thanks so much for this!! We so loved having Dr. Taylor with us - she's amazing!
Loved the woman makers and the side plank with rotation . 🙌
Yes some spicy moves!
today I love side plank with dumbells exercise.I love your energy you talk n you exercise at the same time hats off.I am 10months postpartum mom.mother of two ,one is 7yr n one 10months
Nice work!
Best moment was the first set of bicep curls when Rachel decided to go heavier and swapped her weights. So motivating to be getting stronger together! Way to go Rachel!
YES!
Absolutely loved this one!! More unilateral videos please!!! I always feel the most sore after these unilateral workouts. Thanks Lindsey!!
So glad you've been enjoying the unilateral workouts!
Lindsey, you are one amazing mama. Thanks for encouraging us with some mom support.
Thanks so much for sweating with us, Melinda!
I have been working out with you a bit more then 1 year. Thank you very much for everything!!!
Your workout are awesome!!!
My suggestions for a new workout is with a lot of different men/woman maker!!!
Thanks again for everything
So happy to hear you have been sweating with us for one year! Thank YOU so much for supporting with us! Keep coming back for more!
So much 🔥 and muscle failure. Definitely coming back to this one to see if I can get stronger over time!
YEAH! Way to get it done!
My favourite NML arm workout ever!
So glade you are loving this workout! You are so awesome!
I love NML! Lindsey, you are so gifted at coming up with challenging, effective workouts and making them FUN! Your workouts are the best I’ve ever done! I think I’ve done almost every single one of your videos, and I get so excited when I see a new one! Thank you (and you too, Rachel 😊) for all of your hard work! Y’all are the best! ❤️
Avery!! That makes me so happy to hear! I'm so glad you're loving these workouts and putting them to such good use!
Side plank rotation was so fun! Also loved the “mini van mom reach” stretch in the warm up😂 literally a daily action!!!
So glad you are loving the side plank move! You are so awesome!
Arm day ✔ thank you!
Thank you for sweating with us!
After the unilateral leg workout, I just *had* to come back for arms! Y’all did not disappoint!!
So glad you are loving this unilateral workouts! Keep up the great work!
Loved that last circuit! "Woman (man) Makers" are a favorite of mine. 💪🔥
YES! Me too!
🔥🔥 no words can describe how tough it was i proud of my self
You should be so proud!! Keep up the awesome work!
Thank you NML.
Thank YOU for sweating with us!
Love the unilateral!!
YAY! Such a good workout!
loved this! a challenge for sure. 10, 12.5 and 15#
NICE WORK!
I loved this format!! It really made me push the weights and burn out each arm, but it also flew by!
So glad you are loving this workout format! You are so awesome!
My 12s are starting to feel light time to go up 💪🏽💪🏽💪🏽
YES!!
I loved this and the unilateral leg workout! If you made more of these I would not be mad- im not always coordinated enough for the faster compound moves😅, although I do try.
So glad you are loving this leg workout! Keep up the great work!
I loved the rotational shoulder presses and the longer eccentric movements! I will certainly return to this one!
So glad you loved that move!!
My favorite move was the side plank. I’d love to incorporate them in more workouts. Thanks!
Love it! Thanks for sharing!
Awesome upper body workout!! Thank you!! Also loved the pork facts!
Thanks for sweating with us, Julie!
Love Rachel & Dr. Taylor!! NML is awesome and has helped give my workouts direction and purpose, THANK YOU!!
Thank YOU for sweating with us, Kacey!
LOVED. IT. My arms are shaking even with lighter weights! Love the arm/ab combo moves!
So glad you enjoyed this one!
Love Dr. Taylor, love NML, love arm day!! 💪 As spicy as it was, the first shoulder/push circuit was probably my fave - love knowing those muscles are getting stronger!
So happy to hear you loved having Dr. Taylor join! Way to crush this arm day workout! You are so awesome!
Loved this format! Every single exercise was enjoyable! My arms are jello! I’ll definitely do this one again!
So glad you are loving this workout format! You are so awesome!
Loved starting with the left arm, it's my weaker side so it felt good to make it feel accountable!
Yes! Always good to mix it up!
I enjoyed the unilateral arms. Something different!! Now tomorrow unilateral legs!!
So glad you liked the unilateral!!
Left hander✋ feeling seen 👀!!! Shoulders on fire 🔥 Amazing workout!
Yes love that! Thanks for sweating with us!
Absolutely LOVING the strength workouts!!! Side plank was SO good!
I am so glad to hear that!
Love the challenge of unilateral exercises!
So glad you are loving this challenging workout! You are so awesome!
Awesome! Love these workouts! I really appreciate you, most other workout videos I tried on TH-cam have inappropriate language.
So happy you are loving NML workouts! Keep coming back for more!
Ok I am now OBSESSED with unilateral arm workouts!!👏🏽 this was so good!! Coming back to this one often🙌🏽✨
So glad you enjoyed this one, Alyssa!
Loved this workout! Thank you!!
Thanks for trying this one!
This was definitely one of my favorite NML's! TY!
I loved this one too!! We'll have to film another one!
I didn't expect unilateral arms to burn so much! Loved it! (And I'm now really craving pork tenderloin stir fry 🤤)
This one is so spicy!
Absolutely loved this arm workout, one of my favorites on NML! Thank you so much!!
I am so glad you loved this one!
Added this to my fave folder! A love/hate with this one and i have done MANY of your programs/workouts 🙃🫶💪
Such a good workout! You are so awesome!
@@nourishmovelove ❤️
Loved it. Especially the dead bug and side plank combos
Spicy combo moves!
Probably one of my favorite workouts. I have not said that before. Thanks so much for all your workouts. I don't like working out but have grown to somewhat enjoy it. I have followed your plans now for close to 2 years. If I miss two days in a row, I actually miss you and your energy. Thank you!
I am so happy to hear you loved this one, Cindy! Thanks so much for sweating with us!
Lisa, I really love all your workouts, I can even repeat it, doesn`t matter. Your energy are so encouraging. thank you so much teacher
I'm so glad you enjoyed this one!! Awesome work!
My new favorite arm workout!
So glad you are loving this arm workout! Keep up the great work!
I’m on arm day so decided to do the unilateral arm to go with yesterday’s leg day. Thank you!
Love it! You are so awesome!
Just did this and the unilateral legs again! Amazing workouts! Thank you!
Pure fire! So glad you are loving NML workouts!
Really enjoyed this workout
This was one of my new favorites too!! Awesome work!
Such a great arm workout! Love the unilateral format.
I keep coming back to this one! We might need to film another like it!
Lol the warmup and cool down stretch was awesome. May fave was the dead bug.
So glad you enjoyed the warm up and cool down, Shon!
Loved this one!! The unilateral moves are wonderful for this postpartum mama and weak core. Thanks for another great one!
I am so glad this was helpful for you!!
Such a great workout- that side plank was killer!
Such a spicy move!
LOVE the unilateral workouts! Still feeling my legs and I did that one 3 days ago!
So glad you're loving these!
Love, love, love this workout!! Dead bugs were my favorite but they were all 🔥
So glad you loved this one!
Wow. Loved these circuits and this jiggly arm feeling I have right now :D Thanks NML ladies!!
So glad you loved this one!
Since quarantine, I’ve been working out with TH-cam and you are my favorite channel by far. Keep it coming! I prefer the workouts without background music so I can play my own tunes.
I'm so happy you found your way here!
Holy uni-arms! Great way to see strength imbalances. Great workout!
So glad you enjoyed this unilateral arm workout!
Thanks! Love the side plank overhead lift.
So glad you liked that move! Thanks for your support!!
I am definitely going to be sore tomorrow 😅. Thanks again NML love all your workouts!
Thank YOU for sweating with us!!
Holy Cow! (Or pig 🐷). One of my favorite workouts! I love unilateral exercises! Challenges the core so much. The thoracic rotation in the warm up felt great before getting to the grind 👏🏻💪🏻
So glad you loved this one!!
Loved loved this arm workout! Wowzers tough but effective. Love your variety and encouragement on every workout. Thank you!!
So glad you are loving this upper body workout! Keep up the awesome work!
Great wo!! Love unilateral workouts.
So glad you are loving this workout! You are so awesome!
Perfect arm workout - loved the side plank with the arm lift!
I am so glad you liked that move!
I came back to this workout today and did the single arm tricep move with a 15lb dumbbell! 😄 I surprised myself that I could do it! Thank you for always pushing us to pick up heavy weights!
Way to crush this workout! You should be so proud!
Day 1 ✅ for the April challenge. The side plank is really killer. Thanks much
Way to get it done!
Thanks for this awesome unilateral workout!!!
Thank YOU for trying this one! I am so glad you liked it!
Holy bananas my arms are so sore today after doing this one! 💯 and loved the pork recipe ideas!
Holy bananas is right!! You are so awesome!
Loved the unilateral arms!!! Feeling the burn! 🔥🔥💪🏼
YEAH! Unilateral training is so fun!
Love all your workouts so much! This is another favourite of mine, best sweat sesh 🙌
SO happy to hear that! Thank YOU for sweating with us!
I love it! I feel so strong! Thank you 🙏🏼
Thank YOU for sweating with us!
Absolutely loved it! I love anything upper body! You guys are just beasts!
You're so awesome! Thanks for trying this one!
I love this channel. I just found it started with the 20 min workouts. I loved this unilateral arms workout! Especially hard are the tricep overhead with 1 arm! Thanks
SO glad you found your way to NML! You are so awesome!
I did an unilateral upper body workout after a long long time and definitely noticed imbalances specially on my left side. Thank you for sharing this workout. This was fun, challenging and again went by so quickly. Love your efficient and quick workouts in the morning to start my day 🎉❤
I am so glad you enjoyed this one! Keep up the awesome work!
Fabulous again!!!!
Such a spicy one!
LOVED this workout!!! Wohoo! So fun! Thank you!!!
YEAH so glad you loved this one!
Just did this a second time and love how strong it makes me feel!
Way to go!
Such a good one! My arms are done! Thank you!!
Thanks for trying this one!
My fav move was side plank. At 5.5w postpartum it slayed me!
You are so awesome!
❤❤❤❤❤
Great 35 Min Unilateral Arm Workout video! Thanks for creating this! We do quick at home workout videos too. Keep up the great work here! 💓💓
Thank for trying this one!
Love the unilateral workout! 🔥
You are so awesome! Thanks for sweating with us!
I’m a day behind but loved this one, thank you so much for what you do!
So glad you loved this one!!
Loved this one - would love to see another one - 💪💪💪💪
SO glad you loved this workout! Here is a unilateral lower body workout -- www.nourishmovelove.com/splitstrong-35-unilateral-legs/
Loved this workout ❤
I am so glad!
Fabulous workout, as always, but will be keeping this one as part of my regular rotation. Quick, effective and hits all aspects. Awesome - thanks Lindsey!
Kristen! So glad to hear you loved this workout! Thanks for sweating with us!
thank you..this was amazing 👏 🙌 ❤️
So glad you enjoyed this one!
My left side is weeker, so I enjoyed starting off with it first! I enjoyed the side plank workout with a twist!
That is why unilateral training is so important! Keep up the great work!
So great! Arms are shaking!
So glad you enjoyed this one!
Awesome workout. I feel like you have never done the same workout twice which I absolutely love! I worked till failure which means it really worked!
I am so glad to hear you've been enjoying the workouts, Elizabeth!
New Favorite Arm Workout!!
YAY! That's so awesome to hear!
Another great one thank you!
Thanks for trying this one!
Favorite!
So glad this is your favorite workout!!
Doing the pp workout challenge for the second time and it’s really not fair that unilateral arms is right after unilateral legs! My legs feel like jello and I know my arms will feel the same tomorrow. But in all seriousness, I have loved every workout from NML I’ve tried and having a guide for my postpartum brain to follow is so helpful.
Hahah two spicy workouts! Thank you for choosing to sweat with us!