20 Minute FULL BODY Comeback Workout (Easy Re-Entry After Sickness/Break)

Coming back from getting sick. This is my go to 20 minute dumbbell workout. 12 moves, 10 reps, 2 rounds. A great way to ease back into movement after being sick. So grab your weights and let's jump in. But before we do, make sure you hit subscribe to my YouTube channel so you get all my free at home workouts. Or better yet, hit that join button and become part of my YouTube membership community so I can help you reach your fitness goals side by side. All right, team, I'm Lindsey Baumgren of Nourish Move Love, and I'm joined by the amazing Rachel. Hi. Rachel will be offering modifications throughout today's workout. Although there's not a ton of modifications because this is the workout I love coming back to after getting sick. It's like the perfect way to ease back into strength training. So you can use lighter weights if you want to use whatever you have. I literally was just sick and I wrote this workout because I went to my basement and I was like, what am I going to do to get back into it? And this is the workout I did and I loved it. So I was like, I got to share this with you guys. So that's why we're here. All you're going to need are some dumbbells, whatever you have. I have anywhere from 20 to 25 pounds with me. Like I said, in the warmup, we have 12 full body exercises. You're going to do 10 reps per exercise. So we're going to count reps today and you're doing each exercise two sets. So we'll go all the way through. We'll do it all the way through again. We're going to hit every muscle group in the body. Use whatever weights feel good for you Today. Let's get started with warmup. All right, let's do it. Let's. All right, we're going to go with some standing knee hugs. So feet are underneath your hips and you're just going to pull a knee up and switch it out. Pull a knee up. So like I said, my go to workout, if I've taken a break, if I'm trying to ease back into it after sickness, I was recently sick and this just like, is a feel good way to get back into lifting weights. So two more right here. Nice. Now take those hands behind your head. You're going to go into a good morning. So push your hips back towards the wall behind you. Stand up. Reach your fingertips away as you open and rotate. Come back to center. Good morning. Push the hips back. Now open and rotate. The other way. So a little spine rotation, a little reach for the shoulders. Warming up the hammies. The low back, rotate through that spine. Nice. Do it again. Push the hips back. Rotate, open. One more each way. Here we go. Hips go back. Rotate, open. Back to center. Hips go back. Rotate, open. And we drop right into squats. So you can go a little bit wider if you need to. You're just dropping into a squat. Push the floor away and inhale down. Exhale. Push that floor away. Nice work, guys. Down and up. Can you get a little bit deeper with each squat? Warming up those legs, warming up those knees. Knees are going to track out away from the body. Nice. Chest up, eyes up. Nice work. Right here. Give me three more. Go three. Awesome job. Go two. And last one. Stand up. And let's just go for some shoulder sweeps to the back. So alternating shoulder sweeps to the back. Nice. Go four, three, two. Switch direction. Sweep forward, forward, forward. Warming up that shoulder, that ball and socket joint. Nice. Go four, three, two, one. Alternating setback lunges. So step back. Right, stand tall. Step back. Left, stand tall. Nice. Again. You could always just do this with your body weight, too, if that feels better for you today and where you're at today, just meet yourself wherever you're at. The goal is getting back into movement. Nice work. Give me four, three, two and one. Nice. Big inhale. Reach up. Exhale. Reach for that ground. Can your fingertips or your hands hit the mat? Step back, find a high plank position. And then you're going to shift right back into a down dog. So hips go high. Pedal out those heels. You're going to transition from down dog to high plank. Down dog, high plank option to drop to your knees option. Stick with that high plank option. Add a push up, push up. Down dog, shift forward. Push up. Nice work. Two more down dog. Shift forward. Push up. One more down dog. Shift forward. Push up. Nice work. Drop to all fours. Cat, cow. Drop the belly. Lift the chin. Nice work. Reverse it. Tuck the chin. Roll that spine up towards the ceiling. Nice. Neutral spine. Nice. Step back to that plank position. Step your right foot outside your right hand. Easy twist. Gaze follows fingertips. Set it down. Switch it out. Left foot outside left hand. Easy twist. Opening up the hips. Do it again. One more each side. Right foot outside, right hand. Easy twist. Nice. Do it again on the left. Left foot outside left hand. Easy twist. Nice work. From here, walk your hands back to meet your feet. Roll up one vertebrae at a time. When you get to the top, take it nice and wide. We're gonna go to a Lateral squat. Just hit side, center, side, center, driving off that bent knee. Nice. Lateral squat here. Down, up, down, up. Give me four, three, two, and one. Nice work. Walk it in. Awesome job. Let's jump in. Okay, we're gonna start with squats kn, then we're going to alternate. So you're alternating a lower body exercise with an upper body exercise. Grab whatever weight you feel comfortable doing squats with. Again, you have 10 reps. Okay, so not a ton of reps. 10 reps. I'm going to use two weights at my side. You could always hold one at your chest for a goblet squat if that feels better for you. Today we're going to do 10 squats. So roll the shoulders down and back. We go in three, two. Let's go. So inhale down, exhale. Push that forward. That's one. Right, two. Nice. Chest up. Eyes, nice work. Nice neutral spine. Just pushing that floor away. You can use one or two weights. Starting with the basics. Squats right here. You got it. Nice work. Three more. Go. Three, two. Last one. That gets us to 10. Nice work. So I'm going to take the weights to the ground. You can always just do this hands on the mat. We're going to do that down dog, push up. So down dog, shift forward. Push up. That's one. You're going to do 10. You can always hit your knees or Rachel's just going to go down dog plank. So she's going to omit the push up. Ten of them. We go in three, two. Let's go. So down dog, shift forward. Lower the chest. Push up. That's one. Push back. Down dog, shift forward. Nice, nice. Just flowing through this. You don't have to rip them out. I like to hang out down dog for a second, give myself that break. Whenever I'm trying to get back into push ups after sickness. I add a down dog between each one. Let's give my chance to just push back. Stretch those shoulders. Come back. Forward, drop. Nice work, team. Here we go. You're halfway. You got five. Nice work. Here we go. Finish four. Awesome job. Last three. Two more. Yes, you can. Right here. Inhale, down, exhale. Push that ground away. Give me one more push back. Here we go. Last push up. Down, up. Awesome job, team. We're going to stand up and go into a split lunge. So we're going to go right foot forward, left foot back. You're going to hold this lunge position. Legs are not going to move. You're going to stay in the split lunge. Drop that back Knee to the ground, Stand up. Ten of them in three, two. Here we go. Drop that back knee to the ground. Drive through that front foot. So driving through your front foot, working that right gluten quad right here. Again, if it feels better for you, you just drop to one weight and hold it at your chest. Do whatever feels good for you today, right? That's the goal of this workout. Just getting back into movement. Nice work. Three, two. You've got one more in you. Down, up. Nice work. I'm going to go all the way down to a kneeling position. Rachel's going to stay standing. Going to rest my right arm right here. Left hand's going to grab the weight. 10 single arm rows. I'm going to go for a pullback row right here. Ten rows in three, two. Here we go. So pull left elbow to hip, take it down. Left elbow to hip, take it down. That's two, three. Single arm row. Nice. Shoulders are square to the ground. Pull that shoulder down and back. Pull that elbow to your hip pocket. Hold at the top. Squeeze for a moment, then lower that dumbbell. You have three. Nice work. You have two. Last one. Pull back. Set it down. Awesome job, guys. All right, here we go. Same thing. Other side. So now my left foot is forward, my right foot is back. I'm finding that split lunge position. Ten of them in three, two. Here we go. Go. Ten, nine. Drive up through that front left leg. You got it. Shoulders are staying stacked over hips. Nice strong lunge. And then we're going to do that single arm row on the other side. You got it, team. Then we're going to add some lateral movement here. Three more. Go. Three, two. One more. Nice work. I'm dropping down to that half kneeling position. Rachel's going to stay standing for you if that feels better. Single arm row on the right arm in three, two. Let's go. Row. Ten, nine. Nice work. Remember, that shoulder blade goes down and back, elbow to hip pocket. Down and back, elbow to hip pocket. I want you to hold, squeeze at the top. Lower with control. You're halfway. You have five. Nice. Four. Awesome job. Three, two, and one. Nice work. We're gonna go to lateral movement now, so we're gonna do a lateral lunge to our right. I'm gonna do this with just one weight. Okay. I'm gonna hold this weight with both hands. I'm gonna step to the right, drive off that bent leg. 10 reps. Just to your right. In three, two. Here we go. Hit right. Drive up. 10, nine. Nice work. Take it one rep at a time, slightly hinge forward. I like to think about bringing rib cage to thigh. Drive out of it. Rib cage to thigh, drive out of it. Moving laterally, we got to train in all planes because we move in all planes, right? If working the strong outer glute. Awesome job. You got three left in the tank. Give me three. Two. Gonna add some shoulders. Last one. Nice work. Now take that weight. Hold each head of the dumbbell right here, and you're gonna give me 10 shoulder presses. So just push lower with control, all right? Ten overhead presses in three, two. Here we go. Go. Ten. Nice work. Nine. Exhale to push overhead. Eight. You got it. And keep those ribs pull down towards the hips as you push overhead. Five. Halfway, team. Five, left, go. Five. Then we lateral lunge to the left. And four. Nice work. Three. Stick with it. Two. And last one. Up and down. Nice work. Take that weight. We're going to take a lateral lunge over to the other side here. Stepping out to your left. 10 reps in three, two. Here we go. Hit left, drive out of that hole. Nice work. Hit left, drive out. Awesome job, team. Nice driving off that outer glute. Each rep is intentional, right? When we go to rep counts, you don't have to focus on, like, ripping them out. Focus on that intentional movement. Drive off that bent leg. Absorb it on the way down. Power up. Three more. Here we go. Three. Back to over or arms in two. Last one. Back to arms. We're gonna go overhead triceps. 10 overhead tricep extensions. And take that weight overhead. Think about hiding it behind your head, then showing it overhead. Ten overhead tricep extensions. Just like this in three, two. Let's go down for ten. Remember, hide it. Show it. Nice work. Push. Inhale down. Use that breath. Exhale, push. You got it. That's five. Halfway. Come on, give me five. Four. Nice work. Three. And two and one. You have two more exercises, and we're going to finish them on the mat. It's a glute bridge. And then we're going to do a little bit of core, okay? So you can take one dumbbell if you want, and you can throw it across your hips if that feels good for you. Or you can do this with just your body weight. Pull your heels towards your glute. Knees are in line with hips. Glute bridge up. Hover, lift and hover. You have 10 total. We're going to hold and squeeze at the top after we finish. 10 reps. Here we go. Lift for 10. Hover. Nine. You got it. Really intentional. About that hold at the top. Hold, squeeze. Lower with control. Knees stay in line with your hips right here. Nice work, team. Four more go. Four. You're gonna hold at the top in three. You got it. Two. Last one. Lift and hold. Just hold. You're gonna hold here for 10. 9. Get to your highest point and hold from there for eight. Seven. Make sure those hips are nice and level. Six. Five. You got this. Four. Three. Nice work for two. And one. Lower with control. Awesome job. That weight can come off to the side. We finished with core. It is bicycle crunches. So you're gonna give me one. One, two, two, ten total. But each side counts. One. One, two, two. Okay, so either 10 reps or 20 reps, however you want to count it. I'm gonna go 1. 1, 2, 2. We're on in 3. 2. Let's go 1. 1, 2, two, three. Three. Really think about bringing the shoulder to the knee, Shoulder to knee, shoulder to knee lift. Get those neck and shoulders off that mat. Nice work. You're at 9. 9. 10. 10. Nice work, team. Awesome job. All right, Those are your 12 exercises. We go back to the top. We repeat it one more time through all 12 exercises. One more time through. Grab some water. Grab some water. And we're back on squats. All right, Grab your weights. Back to 10 squats. Now you know the moves. How can you maybe do them a little bit better? Adjust weights as you need to, depending on how you're feeling. All right, we go 10 squats in three. Two. Let's go. Squat for 10. Nice. Nine. Push that floor away. Eight. You got it. Seven. Back to push ups. We're gonna go. That's where we go after this. Take everything at your pace, right? However it feels for you today, that's how you're moving. That's why you're here. You're here to get back into it. Give me two more. Down, up. Give me one more. Down. Up. Nice. Hit the deck down dog. Push up or option down dog. Plank. You can omit the push up 10 total. Find that high plank. Shift those hips up and back. Down, dog. We go in three, two. Let's go. Shift forward. Lead with the chest. Push up, press back. That's one. Here we go. Two. Nice work, team. Three. You got this. It's all one rep at a time, right? Just keep showing up one rep at a time. Nice work. That's five. You're halfway, guys. Halfway finish five. I get halfway and then I switch. The counting of the direction 4. That's a pro tip. There's something about it. That just makes it easier in my brain. 3. Here we go. Finish. 2. Nice work. You got one more. Push up. Here we go. Down, up, push back, and you're done. Right foot forward, left foot back. Split lunge. 10. Split lunges. Split lunges and back rows. Split lunges and back rows, legs and back. Two of our favorite muscle groups. We go in three, two. Let's go. Drop that back knee to the ground. Drive through that front heel. 9, 8. You got it. 7. Stay with it. 6. 5. Option to stay standing or go half kneeling with me for your back row. Nice work. We're there in two. And last one. Nice. I'm gonna take it kneeling, left arm rows. Left arm rows for 10. And three. Two. Let's go. Nice work. You got 10. We had Veronica say she was low on motivation today, but she said only 20 minutes. I can do 20 minutes of strength. So glad I did it. I feel so much better on the other side. That's why we're here. Show up with that low motivation. We're here to get you through it together. Come on. Keep pushing. Right here. You have three. Nice work. Two. Give me one more. Nice work. Back to that split lunge. Switch your legs. Left foot forward, right foot back. Ten reps in that split lunge. We go in three, two. Let's go. Go. Ten. Nine. Nice work. Eight. You got this. Seven. Stay with it. Six. Five. Finish strong. Last four. Three, two. Last one. Nice work. Option to stay standing, option to take it down to the ground. We row 10 reps on that right arm in three, two. Let's go. Go. Ten. Nine. Nice work. Eight. You got this. Seven. Stay with it. Six. Elbow to hip. Hold and squeeze at the top. Come on. Finish strong. 3. Back to lateral lunges in 2 and 1. Nice work. Lateral lunge. One dumbbell left hand stepping out to the right. Hit lateral lunge in three, two. Let's go. Hit side drive off that bent knee. That's one. You got 10 total. You got this, team. Keep going. So strong right here. Getting back into it. I would say this is the point in the workout where I'm like, okay. I feel over the hump. I'm glad I showed up. Starting to sweat. Those endorphins are starting to pump. Feel really good about it. A solid strength workout. If you could add on a little walk to this, that would be awesome. You have one more. Nice work. From here, you grab each head of that dumbbell. We go 10 overhead presses in three, two. Let's go. Push for 10. Nine. Nice work. Eight. You got this. Seven. Stay with it. Lateral lunges other side. Alternating legs and arms for a solid full body. Hitting every muscle group. Two more. Push two. Last one. Push one. Nice work. Lateral lunges to our left in three, two. Let's go. Awesome job, guys. Hitting every muscle group, legs, arms. Hitting it all quick and effective 20 minute full body strength workout. Absolutely crushing it. I hope you're feeling good right now. You are on move nine of 12. Three moves left over this after this. Come on. Give me three. You got it. Give me two. One more. Down. Up. And you're out. Overhead triceps for 10. Overhead triceps and we hit the mat. Go. 10 in three, two. Let's go. Hide it. Show it. Inhale, down. Exhale. Push. Keep those elbows tight. Nice work, team. Keep pushing. Right here. That's five. Halfway. Halfway, team. Give me five. Nice work. Four. You're on your backside on that mat after this last two. And one. Nice work, dumbbell. Glute bridge for 10. Glute bridge for 10. Hold for 10 at the top. Bicycle crunches and you are out of here. Let's finish strong right here. Here. Pull those heels tight to the glutes. Lift off in three. Two. Let's go. Go. Ten. Nice. Nine. Yes. Eight. You got this. Nice. Adding that dumbbell across those hips helps you keep those hips nice and square. Hold. Squeeze. Nice work. Four more. Go. Four. You're holding at the top in three. Isometric hold in two. Last one. Lift. Hold. Just hold. Hold here. Get to your highest point. Hold for 10. Nine. Eight. You got this. Seven. Stay with it. Six. Five. Four. Three. Two. And one. Lower with control, weight comes off the hips. We go bicycle crunches. 1. 1. 2. 2. 3. 3. You count it how you want, 10 or 20 and you are out of here. We go in 3. 2. Finish 1. 1. 2. 2. This is it. 3. 3. 4. 4. 5. 5. Let's go. 6. 6. 7. 7. 8. 8. 9. 9. 10. 10. Nice work. Give yourself a long body stretch. Big inhale through the nose. Big open mouth. Exhale. Pull your knees to your chest. Option to reach for the inside soles or arches of your feet and find. Happy baby. You can sway side to side here. Just open up those hips. If it feels good, you can kick into one leg. Stretch those hammies, kick into another leg. I'm proud of you for showing up today. I hope you're feeling better after this workout. Ready for that comeback into a solid strength routine again. I hope you're proud of yourself for showing up. Let's go into a reverse tabletop actually. So just right here, fingertips are going to face your butt. You're going to lift off. Neck is going to hang heavy. You're going to open up the neck, the shoulders. Neck hangs heavy. Shoulders open. If you want you give yourself a little forward and backwards. Rock should feel really good. Nice work. Set it down gently. Awesome job team. Way to show up. If you want to add on some additional stretching, I can link that for you in the description below. Thanks for showing up. I hope you're ready to get back into your strength routine. If so, we have lots of workouts you can follow along with@nourishmovelove.com have a great day. Awesome job knocking out that full body strength workout. If you loved it, hit subscribe to my channel. And if you want to get some steps in, I've queued up a walking workout for you right here. Otherwise I would love for you to join me in a 22 week strength challenge and you can find it all in this playlist right here. Have a great day.