20-Minute STRENGTH and WALKING Workout (All Standing, No Repeats)

Hi, I'm Lindsay Baumgrand of Nourish Move Love, and this is your strengths and steps workout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, you guys, you have loved some of our get your steps in at home workouts. So we are coming at you with another one, but this time we're pairing it with some dumbbell strength training as well. We're calling this your full body strength and steps workout. And I'm joined by the amazing Rachel. Hi. She'll be following along with us today. You can take it at your pace, okay? Use whatever dumbbells you have. We are going to flow through blocks of cardio or steps in walking, getting those steps in and then blocks of strength. So you're going to do around two minutes of cardio right into two minutes of strength. It's going to be all standing today. We don't hit the mat. All standing and no repeats. So you only do each exercise once. You're going to knock it out. It's going to be a solid full body workout. We're going to build some strength and we're going to get our steps in. This is like all of your favorite things, all the favorite things, all repeats, all standing spring steps. Like, check it off, check it off. Let's jump right in. There's no warm up because we're going to use that first cardio block. So we're gonna get our first two minute block in of cardio. Make sure you start your step counter. You want to get those steps in and we're gonna get right into it, you guys. We're just gonna march in place. So our warm up is going to be block one, which is our step circuit or cardio circuit. However you want to. However you want to label it. We're going to do around 30 seconds per move. We're going to get that body moving. Okay. Gonna get some steps in today. Nice work. Okay, so you're gonna be right here. We're gonna march it out and then we're gonna go into start walking ourselves over to the right side of our mat. We're gonna go two steps to the left and we're gonna add those arms overhead in three, two. Let's go. Let's go. Push left for two, push right for two. Push left for two, push right for two. Adding those arms overhead is gonna raise that heart rate. We're gonna move it all planes today. Rach. We're gonna go front, back, side to side, pivot, twist. It's gonna be fun. We're gonna keep that mind and that body busy, as we like to say. Nice work. I know. Morgan said she loves these step workouts. They work her brain, too. Good way to get all those steps in, especially if you live in Minnesota, like us Minnesota winters. Nice work. We're gonna go to the back of our mat in 3, 2, 1. Take it to the back of your mat. It's a V walk, so it's wide, wide, narrow, narrow, wide, wide, narrow, narrow. Low, low, low, low, high, high, low, low, high, high. Nice work. Low, low, high, high, down, down, up, up. Option A, you're gonna stay right here. Okay? Option B, you're gonna add two jacks at the back. Jack, jack. Wide, wide, narrow, narrow, jack, jack. Wide, wide, narrow, narrow, jack, jack. Low, low, high, high, jack, jack. Nice. Make those arms nice and big. Raise that heart rate. Wide, wide, narrow, narrow, jack, jack. Nice. This move. And one more move to finish off our first cardio block. You feel it warm, Rach? I like it. There we go. Getting right into it today. Wide, wide, narrow, narrow, jack, jack. One more. Wide, wide, narrow, narrow, jack, jack. Take a giant step right. We're gonna go Heisman runners. Chop, chop, drive. Chop, chop, drive. This is it. Finish cardio block number one right here. And then we're gonna grab those weights and get into two minutes of strength. You got two exercises. 45 seconds on, 15 seconds to rest. Remember, you only do each exercise once. Give it all you got. Nice. Right here. Finish. 5, 4, 3, 2, 1. Nice work. Grab your weights. Heart rate's gonna come down. We're gonna go side to side squats, side to side squats. So I'm going to take those weights, I'm going to put them right between my legs. I'm going to step right together, left together. 45 seconds of that. We go in three and two. Let's go. Hit right, together, left, together. You can take two weights, hold them between your legs like we are. Option, you can always just take one weight. Hold it goblet style at your chest. Chest up, eyes up. Nice work. Drive through those heels. As you stand tall, think about pulling your inner thighs together as you push side to side, hitting those outer glutes, inner thighs, right here. Nice. 45 seconds is a long time to work, so you can always slow it down. Take it at your pace if you need to. Let that heart rate come down from that cardio block. Nice work. We're going to hit legs for exercise one 10 more seconds here. Rest for 15, and then we're gonna hit the arms. Rach. Nice. Final four. Three, two, one. You can just set those weights down. Walk away, breathe it out. 15 seconds to rest. You're gonna pick them back up. We're gonna hit arms standard. Bicep curl, shoulder press. Down, down. Bicep curl, shoulder press. Grab your weights. You ready? Palms out. In three, two. Let's go. Bicep curl, shoulder press. Take it down. Turn the palms in and down. Nice. Rotate, press. Take it down. Rotate down. Nice work. Big exhale pushes those weights overhead. Lower with control. This is a slow, controlled strength movement. If two weights feels like too much, you can always drop down and alternate the arms and go right arm and then left arm so you can push one arm at a time. Nice work. Curl up to the shoulders. Exhale, Push overhead. Biceps and shoulders right here. Slow control, lower. 10 more seconds, then we drop those weights and we go back into our steps or our Cardio segment for 4, 3, 2, and 1. Weights are down. Quick sip of water if you need it. Quick sip, we go back into cardio. And you have a jump rope in your hands right here. Double heels, go. Heel, heel, heel, heel. Okay, Heel, heel, heel. You're swinging those arms, keeping those biceps turned on from that strength training. Nice. Option A, stay right here with this double pace. Option B, single, single, single, single, single. There we go. You're definitely gonna get that mind in that body involved right there. Hit it. Heel, heel, heel, heel. Nice. Use those arms. Whoo. Jump that rope. Take you back to elementary jump rope. Right. Three, two, one. Nice work. You guys just walk in place. We're gonna wide, wide, narrow, narrow, wide, wide, narrow, narrow, wide, wide, narrow, narrow, wide, wide, narrow, narrow. Nice. Option A, you stay right here with this. Wide, wide, narrow, narrow. Option B, get 10 seconds to pick it up. Wide, wide, narrow, narrow, wide, wide, narrow, narrow. Push, Push, push, push, push. We're gonna move front and back. Next. Front and back. Come on, push, push. Five, four, three, two, one. Nice. So you're gonna do three runs. Up, run, run. Kick on the right. Back, back, kick on the left. Up, up, Kick on the right. Back, back, kick on the left. Up, up, right. Up, up, left. Up, up, right. 1, 2, 3. Back. 1, 2, 2, 3. 1, 2, 3. Hit it. 1, 2, 3. Hit it. Front, back. Nice. Side to side. Get it all today. Very. Love it. Yes. Actually, we had Jennifer, who said she loves our step workouts. Raises her heart rate and makes her feel athletic. Rach. There we go. We all like to feel like an athlete. 3, 2, 1. Press jacks. Press jacks. Push it, push it, push it. Jacks or taps. Jacks or taps. Come on, push it. Right here, this. And then we're going to do those runs and kicks on the other side. Come on. Heart rate, tie. Keep it there for 10. Nine, eight. You got this. Seven, six, five, four, three, two, one. Ready this time. Run, run, kick on the left. Run, run. Hit right. Run, run, Hit left. One. Run. Hit right, left. This is one. The first time Lindsay showed it to me, I was like, I cannot figure out the timing of it. You just got to do it. You know? You can't think about it, and no one cares what you look like. That's so true. This is the beautiful part about getting your steps in at home. It's just you hanging out. Maybe your kids are with you, right? Maybe your husband's watching you. Maybe it's just you. No one cares what you look like. You're moving. You're grooving right? Come on. Four, three, two, one. Nice work, Rach. I go back to strength. Heart rate's going to come down. Take a beat. Gonna go legs again, and then we're gonna go arms again. Here we go. Grab your weights. Take a big breath in. You're gonna go. We'll go right leg first. So you're gonna go curtsy, lunge up, reverse lunge, switch. Curtsy, lunge, reverse lunge on the left. 45 seconds on, we'll step back on the right leg. Right leg goes to a curtsy in three, two. Let's go. Go curtsy, lunge. Reverse lunge. Switch your legs. Curtsy lunge, reverse lunge. We're gonn. And then we'll add a little leg arm combo. Reverse lunge. Nice. If you don't love curtsy lunges, they don't feel great for your knees. You can always just give me those. Step back. Reverse lunges. You can do two on the right, two on the left so you can keep pace with us. Nice work. Curtsy up, reverse. Up, curtsy, up, reverse. Nice work, team. Hang right here. 10 more seconds, then we go to break, and we switch to upper body. We're gonna stack on some rows. We're gonna hit the back in three, two. And rest. Nice work. I'll show you from the side. Peter, pillow, you're gonna hinge. Deadlift. One row. Stand up, hinge this time, two rows. So you stack on the rows each time. So you'll go one row, two row, three row. We go in three, two. Let's go. Hinge, push the hips back. Hold one. Row. Stand up. Hinge. Hold two rows, row. Row. Stand up. Hringe. Hold three rows. One, two, three. Nice. Stand up. Now you get to four rows, right? Four, three. Remember, you only do it once. Two, one. I love pairing the deadlift with a row because that row is going to hit your upper mid back. Two. I got to count. Three, four, five. But that deadlift is really engaging your hammies, your glutes, and your low back, so it's turned on too. Nice. We're getting to six this time. That's three down. We got three to go. Nice. Five, six, and you're out. Nice work, you guys. Set the weights down. Quick sip of water. Back to cardio. Cardio. We got two minutes of cardio for you right here. We're going to go inner heel taps to start, so you can go right here or you can add a little bounce. Heel, heel, heel, heel, heel. Let's go for it. Right into it. Heel, heel, heel. Nice little hip rotation for you. Yeah. Almost a little mobility it feels like too. I like that cardio mobility action. Trying to hit those heels. Hit it, hit it, hit it. Nice. This is something a little different than a high knee. Yeah. Or a march. Nice. 10 more seconds here. We're going to a lateral shuffle in 5, 4, 3, 2, 1. Let's shuffle to our right. Get loaded. Here we go. Shuffle, shuffle, hit, shuffle, shuffle, hit, shuffle, shuffle, hit, shuffle, shuffle, hit. Nice. Hit, hit. Nice hit. Come on. Nice work. Take up some space. Make it big. Woo. There you go. Nice work. Moving side to side again. Nice work, guys. We're going to add on a little. Little kickboxing circuit. Next we're gonna get in some punches. Little punch and tap action. That's where we're gonna go in five, four, three, two, and one. Ready? Same arm, same leg. Same arm, same leg. You're gonna go punch, punch, punch, punch, punch. As you punch, your leg hits out to the side. Punch, punch, punch, punch. Nice. Put something behind those punches. Yes. Whoo. Boom, boom, boom. You got it right there. Knock it out. Hit it, hit it, hit it. Nice work, team. Right here. Finish it. Nice. Final five. Four, three, two. Last one. You ready? Four high knees if you're with me. Four butt kicks. Rachel's gonna do two, two at a lower pace. So if you're me. One, two, three, four. One, two, three, Four. Up, two, three, three, four. Back, two, three, four. Up, two, three, four. Back, 2, 3, 4. Up, 2, 3, 4. Back, 2, 3, four. Just keep moving. Yes. Nice work. Up, 2, 3, four. But two, three, four. Up thousand two, three, four. Nice work, team. Up. Back two more. Up, two, three, Four. Back, two, three, Four. Last one. Jog it out. Jog it out. Jog it out. Just jog in place. Ready to go back. Strength, rage. Let's do it. Nice. Get a couple more steps in right here. Just jog, jog. Little shuffle for eight. Nice. Seven. We're gonna go to strength. Pick up one heavy weight. Hold at your chest. Lateral squats. Yes. In four, three, two, one. Nice work. I grab one heavy weight. I'm gonna hold it right here at my chest. Take my feet nice and wide. Toes still face me or slightly turned out lateral spot, so feet stay planted. You're gonna hit right. Drive off that bent knee. Hit left, drive off that bent knee. 45 seconds in three, two. Let's go. Hit right, drive off that bent knee. Hit left, drive off that bent knee. Nice work. Really driving off that bent knee. Thinking about using those outer glutes, quads, top of the thighs to stand you back up again. We're gonna go legs for 45 seconds, and then we're going to take it up overhead. We're going to hit arms, shoulders, and triceps for 45 seconds. Come on, you got two strength circuits left. Two strength circuits left. Yes, you can. Nice work, guys. Drive off that bent knee. Nice. You're only doing each move once. Give it all you got. Right here. Nice work. What would it look like If I said 10 more seconds? 10 more seconds right here. Come on, push it. Nice. Last 5, 4, 3, 2, and 1. Awesome job. I'm gonna keep this same weight, and I'm just gonna take it this way. So I'm gonna hold each head of the dumbbell. I'm gonna give one shoulder press one tricep, but I'm gonna stack on those triceps. So I'll go to two triceps. Three triceps. Whoo. We go in three, two. Let's go. Push it up. One. Bend, extend, bend, extend. Take it down now two. Bend, extends. Push up. Bend, extend, extend, bend, extend. Take it down now. Three up, then extend for one, two, three. Take it down, back up. Go for four this time. Nice. You're thinking, hide that dumbbell. Show it, Hide it, show it, hide it, show it. I'm also thinking, if I came up to Rachel, go ahead and punch her in the gut. You see how instantly she tucked her tailbone under. A lot of times when we're overhead, we can start to get into this arch. Huck right there. Hold that. Nice. Stable. What do you got down? Five. Three, two, one. You're out. Nice work, dumbbell. Down. There we go. Grab some water, guys. You got one more cardio block, one more strength block. Yes. Say yes, I can. One more cardio block, one more strength block. Okay, right into this cardio block. Right away is a double crunch. So you're gonna go two on the right, switch. Two on the left, switch. Two on the right, switch. Okay, start on the right. In three, two. Let's go, let's go. Two on the right, switch. Two on the left, switch. Table on the right. Nice. Pull it up. Squeeze through those side abs. Nice. Get those knees up. Bigger. That arm is overhead. Dad. Both. Boom, boom. Double up those arms. Bigger the arms. Higher that heart rate. Up to switch. Up to switch. Nice. Up to switch. Nice. Yes. You got it now. Come on. Whoo. Nice. Stay with me. Three, two. Last one. We're gonna move front to back again. Right arm turn to face this way. Right arm forward. You're gonna go 1, 2, 3. Shuffle it back. Jab. 2, 3. Shuffle it Back. 3. Jab forward. Shuffle it back. 3 jabs forward. Shuffle it back. Light on those toes. Shuffle it back. Knock it out. Yeah. There you go. Now you got the hang of it. I love a fun one too. So fun. Done, Done, done. Right. Fun. Way to raise that heart rate. Shuffle it back, push forward. 3. One more time. Push forward. 3. Take it back. Find a center Speed bag. Speed bag. Boxer shuffle. Keeping those arms above that heart, keeping that heart rate high. Keep moving those feet. You want to get those steps in right. 10 seconds here, 10 seconds here. Switching sides, jabbing on that left. Woo. In 5, 4, 3, 2, 1. Face this way. Get low. 3 jabs up in 3, 2. Let's go, let's go. 1, 2, 3. Shuffle it back. 1, 2, 3. Shuffle it back. Push, push, push. Shuffle it back. Push, push, push. Shuffle it back. Yes. Yes. Yes. Finish. Nice and strong, guys. Come on. One more cardio move after this. Yes, you can. Push, push, push. Shuffle it back. Final 5, 4, 3, 2. Finish back and you're out. Nice work. Ready? Keep it moving. We got one more move. This is your finisher for cardio. One more strength circuit after this. We're calling this sprint. Yes. You're gonna give me five seconds. Hard run hard for five, four. Then you're gonna recover for three. Yes. Ready, Rach? Let's do it. Go hard for five. Go hard for five. And three, two. Let's go. Go hard for five, four, three, two, one. Recover for three, two, one. Go hard for five. Four, three, two, one. Recover for three, two, one. This is your final step. Push. How many can you get? Right here. Push it. 5, 4, 3, 2, 1. Recover. 3, 2, 1. Go hard for 5. 4, 3, 2, 1. Recover. 3, 2, 1. Two more. 5, 4, 3, two. Recover. You got one more push. One more push. We go for 10. We go for 10, we go for 10. And three, two. Let's go. Let's go. 10, nine, eight, seven, six, five, four, three. To recover. Whoo. Nice work, Rage. Quick sip of water. One more strength circuit. Sumo squats, chest fly, overhead march for the core. I'm gonna use my 15s for this circuit, all right? Sumo squat. Nice wide stance. Heels in, toes out. Take your palms, face them towards me. They're gonna glide down inner thighs as I stand up. One chest fly. Sumo squat. One chest fly. Standing chest flies. Okay, gonna work that chest from a standing position. All standing right. Here we go in three, two. Let's go. Last strength circuit, guys. Right here. Sumo squat, chest fly, right arm, left shoulder. Sumo squat, left arm, right shoulder. Nice work. Sumo squat. Nice work. Quiet up. Right there. This is strength and steps. You're getting it all, you guys. We hit everything. We got squats, lunges, biceps, shoulders back, triceps. Finishing right here with legs, inner thighs, and chest. You know, I think this is, like, my perfect early morning workout. Yes. Like, if you're up super early, it's not light out yet, you want to do something, keep your brain busy. Right. I think this is it. Or, like, end of the week, you're feeling a little tired and sore. Totally. And you just want something to keep you moving. You want to sweat, you want to sweat, you want to move. You want to get those steps in. Nice work. Four, three, two. But maybe you don't want to run. There's a good way to get those steps in. Maybe you don't. Can't get outside for a walk. It's too icy. Okay, we're gonna take it one. Dumbbell is gonna go overhead. March, 2, 3, 4. Switch. So we'll start with left arm up in three, two. Let's go. Go. March, 2, 3, four. Switch the weights. March, 2, 3,4. Hold. Switch the weights. There you go. 1, 2, 3, 4. You got legs, core, shoulders. Everything is turned on here. Fine. Nice work. Everything is engaged. Come on. This is your final strength. Push. Nice. Big finisher right here. Nice and strong. You got it. March, 2, 3, 4. And switch. Feeling those shoulders. 2, 3, 4, 4. You got 10 seconds here, guys. 10 seconds. March, 2, 3,4, and switch. Right into it march. 2, 3, 4, and you're out. Weights are down. Nice work. High five your partner if you get one. High fives to you at home. We crushed it. Quick stretch, all from a standing position. Bring it in, bring it in. Big inhale. Reach up nice and tall. Take your hands. Interlace your fingers. Push up. Now round out through your back. Lower the arms. Bring it back up. Side bend over to the right. Back to center. Give me a calf. Raise up to the toes. Roll back to the heels. Up and over to the left. Back to center. Calf raise up to the toes. Back to heels. Take those arms. Wrap them behind your back. Big interlace the fingers. Chest expansion. Open it all up. Release the arms. Flap those wings. I hope you're so proud of yourself for showing up today, getting those steps in and getting it done. Standing on your left leg. Right heel is going to pull towards the glute. Tuck the tailbone. Nice little standing quad stretch. Soft bend in this knee option to raise your opposing arm overhead. Nice work, you guys. Stretching out those quads. They always get a little bit tight with those walking workouts. Steps workouts. Nice. Set it down. Switch it out. Standing on your right leg. Left heel comes to the left. Glute up. Tuck that tailbone. Nice work, you guys. So proud of you. Thanks for showing up. If you enjoyed this workout, we have a couple more at home. Steps and walking workouts where you can get that cardio in, you can get that heart pump in. We also have plenty of strength training. You can check it out, find it all@nourishmovelove.com have a great day, you guys. Thanks so much for crushing that strength and steps workout with me. If you loved it, hit subscribe to our YouTube channel if you want to add on some core. I've queued up a popular standing ab circuit right here. Otherwise, find our free strength training program at home in this playlist right here. Have a great day.