After having my first baby, I was shocked by how much strength I had lost. Despite maintaining a regular gym routine throughout pregnancy, my upper body and core felt noticeably weak postpartum.
Finding time to exercise with an infant has been challenging, so I’ve relied on at-home workouts during naps and after bedtime. One evening, while scrolling through YouTube for inspiration, I discovered certified trainer Lindsey Bomgren (aka NourishMoveLove) and her 25-minute standing “arms and abs” workout.
The workout’s title proudly promises “no push-ups,” which immediately caught my attention, as push-ups remain difficult for me post-pregnancy. I grabbed a pair of dumbbells and gave her routine a try. While Bomgren typically uses weights ranging from 15 to 25 pounds, I worked with what I had: 10 and 15-pound dumbbells, with 3-pound weights for a few moves.
The session starts with a four-minute warm-up, followed by five supersets combining arm and abdominal exercises. Each move is performed for 40 seconds, with 15 seconds of rest. Every superset is repeated twice before moving on, and the workout ends with a two-minute cool-down.
The exercises include:
- Back flye
- Single-arm row
- Lateral raises
- Dumbbell chop
- Bicep curls
- Squat with standing crunch
- Standing chest fly
- Dumbbell press out
I appreciated that Bomgren’s warm-up was purposeful, targeting the shoulders, chest, obliques, and forearms—the key muscles engaged in the main routine. Unlike generic warm-ups, these drills prepared my body effectively, preventing the usual shoulder pinches and improving my range of motion for flyes and raises.
Bomgren also provides clear verbal cues and includes a second instructor demonstrating modified versions of the exercises. This makes the workout accessible to a wide range of fitness levels, even for those who may struggle with mobility or are just starting out.
Some moves, like lateral raises, proved challenging. My shoulders fatigued quickly, requiring me to switch from 10-pound to 3-pound dumbbells midway. Even with lighter weights, the exercises remained effective, proving that having a range of dumbbell options is helpful.
Unlike many YouTube workouts that avoid repetition, Bomgren’s approach—repeating each superset twice—was ideal. The first round allows you to learn the moves, while the second ensures proper form and sufficient muscle fatigue. Despite the repetition, the workout flows smoothly and never feels monotonous.
For anyone seeking a quick, effective, and equipment-light way to strengthen arms and abs, Bomgren’s 25-minute standing routine offers a practical solution—no push-ups required.
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