Perform 20 Day 1: 20-Minute Full Body (Dumbbell Strength)

Hi, I'm Lindsay Baumgren of Nourish Move Love and this is your full body dumbbell workout and it's day one of our Perform20 program. Get the full program when you subscribe to my 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, welcome to day one of our brand new program. Perform 2020 minute performance based strength training workouts you can do at home. You ready to do this, Rach? Let's go. We are so pumped. We've new moves, new formats and so much goodness to help you build strength in 20 minutes at home. You asked for quick and effective and that's what you're going to get today. Today's full body dumbbell workout. What you're going to need are weights. I've got anywhere from 15 to 25 pounds and I've got a pull up bar. Welcome, baby. We've got a pull up bar and we are going to do pull ups today. Yes, you can. We've got a full tutorial on our site to teach you how to do assisted or how to modify. You can follow along with Rachel for modifications. She'll be doing the entire workout today on the floor with dumbbells. No pull up bar. So you get to pick what you're going to do. We're going to get warmed up and I'm going to explain today's workout format. You ready, Rach? Let's go. Let's do it. All right, let's go. Right here. Standing feet, shoulder width, distance apart. Flap those wings. Flap those wings. We're going to go right for a toe touch into a big reach. Big full body move. You're going to reach big. Inhale, reach up. Exhale. Fingers, reach for the toes. Reach it back up to the top. Nice. Do it again. If you want to add a calf raise at the top, go for it. Reach for the toes. Fingers to the toes. Reach up. Today's workout is all standing. All standing. Okay. We're never gonna hit the mat. All standing, full body strength in 20 minutes. All standing, full body strength. I'm so pumped. This is what you guys wanted more of and I'm here for it. Nice. Two more, two more. Nice. You're gonna go right into a squat right here. Find those feet. Squat it out. Squat. Nice. Down, up, down, up. Option A, you can stick with squats. Option B, I'm gonna add a big hip rotation. So squat. Big hip rotation on the right side. What? Big hip rotation on the left. Squat. I'M like it's taking my foot up and over a bar stool or a chair. Right there. Nice. What? Big hip rotation. Nice. Two more. Two more. Squat hip rotation. Last one. Squat hip rotation. Left foot forward. Right foot's gonna step back into a lunge. I go lunge. Lat pull, lunge. Arms overhead, pull down. You're engaging those back muscles. Pull. Pulling elbows down towards your hip pockets. Nice weight in that front foot. Nice. Two more. Two more. Pull. Last one, last one. Drive it up. High knees, high knees, high knees. Get them up for eight. Seven, six. You got it. Five, four, three, two. You're out. Lateral lunge. We're going to hit right. Pretend to have a dumbbell here. Hit right. Reach. But I want you to reach all the way up. Open this up. Open up those lats. Lateral lunge. Big reach on that Lateral lunge. Transfer the weight to the outside edge of your foot. Drive up. Drive off this bent knee. Big side body reach. One more drive off the bent knee. Big side body reach. Take a lateral lunge hold. Tuck your right elbow right into your right knee. T spine rotation. Left arm overhead gaze follows fingertips. Hold it here, opening the hips. 3, 2. Stand up. Nice work. Right foot forward, left foot back. Step back. Lunge. Pull, reach. Overhead. Pull down. I'm engaging my back using just my body weight. We're gonna hit those lats today. Those are those big V shaped fan muscles right here. Right there in your back. The largest muscle in your back. We're gonna hit it with pull ups. Two more, two more. Nice. Last one, last one. Let's go right inside. Lateral lunge. Weight is racked right here. Lateral lunge, press it up or give me the side body reach all the way over. Lateral lunge. Big side body reach. Open up those lats. Nice. Lateral lunge reach. One more. One more. Lateral lunge reach. Hold that lateral lunge. Hold that lateral lunge. Left elbow tucks in. Rotate. Gaze follows right fingertips. Nice work, you guys. Opening up those hips. Stand up tall. Take a nice hand cake. Wide leg forward fold. Whatever you want to call it. Stretch through those hammies. Go all the way up to the top. When you get there, give me butt kicks heels. So goods for eight, seven, six. You got it. Five, four, three, two, one. Scap retractions. I'm gonna hit my pull up bar. Rachel's gonna give you just a scap retraction on the ground. So it's a hang. My arms are loose now. Pull my shoulders down. Lock them in. Hang. Pull the shoulders down towards the hips. Hang. Pull the shoulders down towards the hips. It's a shoulder pulling down into those pockets. Nice. So I go from non active to active. One more, one more. Non active to active. Nice. I'm dropping down. I'm showing you my favorite move I do to warm up my knees before every workout. It's a Spanish squat. Rachel's going to give you regular squats. If you're using a resistance band here or assisted pull ups, you've got this band right here. The band's going to go right behind my knees. Going to put a little bit more pressure on that patella, right? Require a little bit more knee strength. If you've ever had knee surgery, I bet your physical therapist has had you do this move. Nice work. Here we go. Squat it out right here. 4. Nice. 3, 2, and 1. Nice work, you warm rage. Nice and warm. I'm warm. Let's go. All right, you can keep that band. If you're gonna do assisted pull ups, put it on your pull up bar. Grab a quick sip. We're jumping in. We got a brand new format today. It's stack on. You got three circuits, three moves per circuit. We go legs, we go arms, we go combo move. You do each move for 30 seconds on, 15 seconds off, you're going to stack on the circuits. So circuit one, circuit two, circuit one, two, three, all the way back up to the top. It's going to be a lot of fun. You just follow along. Don't worry about it. That's right. You just got to follow along. And I think it's the first time ever I'm busting out 25s for a program. You guys, let's go. If I got 20 minutes, I'm going to do a workout with heavy weights and it's going to include pull ups. That's why we're doing pull ups today. Roll the shoulders down and back. Your first move is just going to be a good old squat. Dumbbells at your side, down and up, driving right up through the middle of your foot for 30 seconds. Give me a heavy squat. If you want to do one heavy dumbbell at your chest, you can do that too. 30 seconds of squats in 3, 2. Let's go. All the way down, all the way up. Squat cues. Knees are tracking towards my outer three toes. Chest up, eyes up, shoulders rolled down and back. Driving through the middle of my foot. Or think about driving through your shoelaces. Drive through those shoelaces. You got it. 30 seconds of heavy squats. Come on, team. All right, you're already there. Final 10. Final 10. I'm transitioning to that pull up bar. Rachel's gonna give you a pull up option on the ground. It's rows. Okay, Drop those weights in 3, 2, 1. I'm gonna set them down. I'm going to the pull up bar. You got 30 seconds of pull ups. Goal, five reps. Rachel, Bent over, reverse grip rows, grab your bar. You pull up in three, two. Let's go up. You want that chin all the way over the bar. But I'm thinking a lot less about pulling up over the bar and a lot more about pulling my elbows down towards my hips. That's what I'm thinking about. Your goal is five reps. I got no idea what I'm at. Nice. I know. You got 10 more seconds here. Whoo. Big inhale down, exhale, pull. Starting to slip on that grip. Come on, Lindsay. Let's go, team. Four, three. I got one more. Two, one. Whoo. Holy bananas. No one said it was going to be easy today. All right, you got your combo move bent over, narrow row, clean squeeze squat. Rachel's gonna keep the weights at the sides. We go in three, two. Let's go. Hinge, pull, clean squat. Nice hinge, pull back and biceps and legs. Squats is the focus of circuit one. If you didn't catch it, pull, clean squat. Nice work. Come on, team. Pull, clean squat. Yes you can. That water break comes after this. We Transition to circuit 3, circuit 2 in 10 seconds. Clean squat. Come on. 5, 4, 3, 2. You're out. Grab your water rest. Moving to circuit 2. We'll come back to circuit 1. Do it again. First we go circuit 2. Talk about strength training. That raises your heart rate. Holy bananas. High efficiency. We're not messing around. Step back lunges. Step back lunges. Let's move one. I'm gonna drop to lighter weights. Standing chest flies, burning chest shoulders lunges. Chest, shoulders, lunges. 30 seconds of step back lunges. Step back right in three, two. Let's go. Drop the right knee to the ground. Drop the left knee to the ground. Come on, Grab those heavy weights. This performance based strength training, what does that mean? It means we're not here to just pick up heavier weights, guys. We are here to help you perform better every day. Every second day. I'm going to talk more about that in 10 seconds. Come on, lunge it out for 5, 4, 3, 2, and 1. I'm going to drop down to 15s. Standing chest fly, palms face out. Opposite pinky, opposite shoulder. We're keeping it all standing today per your request. Roll the shoulders down and back. Right arm, left shoulder. In three, two. Let's go. Just like all our 20 minute workouts, we are going to make the most of this. 20 minutes together, guys. We really fit a whole hour workout into 20 minutes. Yes. If you are a productivity aholic like me, then pull ups are for you. That's why we're doing them, guys. A 2014 study showed that doing a pull up engages 21 muscles in your back, arms, shoulders, chest, and core. Talk about efficient. 3, 2, 1. If I'm doing a 20 minute workout, I want a move that engages 21 muscles. All right, I'm going to go back to one heavy weight. One heavy weight. Let's go to our right. Racket Palm faces me. Lateral lunge to my right. Single arm press on the right arm. Palm faces out at the top. Palm faces in at the bottom. Step right. Step right. In three, two. Let's go. Lateral lunge, right. Drive up. That's a heavy weight. Come on. But it's only a single arm press. Single arm unilateral exercises are where I challenge you to go heavier than you normally would. One lateral lunge, one single arm press. Come on. Yes, you can. 10 seconds, guys. Up. Let's go. Finish it. Weight transfers to the outside edge of that foot. Drive off for four. Three, two, one. Holy bananas. Back to the top. Reverse lunges. Or. Sorry, that was circuit one. Circuit two. We go all the way. Back to the top. Back to circuit one. So you did circuit one. Circuit two. Grab a quick sip. Now we go. One, two, three. You're gonna repeat those two circuits you just did. Add on three new moves in circuit three. Who's ready to get back on that pull up bar? Grab your weights. 30 seconds of squats. Non existent. 15 seconds of rest. Whoo. We squat in three, two. Let's go. Down, up, down, up. Come on. 30 seconds of squats. Yes, you can. So stinking strong. Keep the main thing. The main thing. Squats. They're gonna be in every program we film, right? Come on, come on. Nice work. Team Fitness is not about how you look. It is about your ability to carry out a task. Can you perform the task? 3, 2, 1. That is how perform 20 was born, guys. Can you perform your activities every day? The best ability. I got to wipe the sweat off my hands. You got 30 seconds of pull ups. Your goal is five reps. We go in three. We go in two. Let's go. Pull ups are harder when your heart rate's high. Come on. One, two. You get into that band you do what you got to do. 3, 4. Pulling down, not pulling up. 5. This pull up bar gets slippery. Come on. You got 10 seconds left. I've got two more reps in me. Five. Come on. Six. Let's go, Lindsay. Seven. Three, two. You're out. I need some chalk up in here. Day two, we're gonna have chalk on set. Need some chalk. Narrow grip row, clean squat. Narrow grip row, clean squat. 30 seconds in three, two. Combo move. Combo move. Let's go. Up. Nice work. Hinge, pull, clean drop. Hinge, pull, clean drop. Yes. Come on. On that squat, I want you to keep a nice neutral neck. Neutral spine. It's always my tendency to look up at the sky. Right here, give a nice neutral neck. Ten seconds, pull, clean squat. Come on. Three, two, one. Poly bananas. We go that extra five pounds in each hand. It makes a difference. It adds up. I've been working out with 20 pound dumbbells for over a year. You've seen it. Metcon 100. Okay. Build 30. What's my rule, Rachel, if you've been doing it a year? Time to go up. She's been on me about that. Time to go up. Yeah. There you are. 25. There we are. Baby walks the walk. It's harder said than done, I'll say that. Whoo. Circuit two. Step back, lunge. Step back, lunge. Step back, lunge. Standing chest flies. Lateral lunge. Let's go in three, two. Let's go. Step back, lunge. If you want efficient strength workouts that also make you feel like you got a cardio workout at the same time. Perform 20, guys. Probably the most jam packed 20 minute workout I've ever filmed. So stinking effective. 10, 9. Let's go. Drive through that front foot. 4, 3, 2. Set them down. Swap them if you need to. Standing chest flies. Standing chest flies. Can't cheat strength. You just gotta patiently watch it. Compound patience is the name of the game. Three, two. Let's go. Right arm, left shoulder. Roll the shoulders down and back. Create distance between your ears and your shoulders. I think that's why I love strength training. It's taught me patience well. I was just thinking the comparison of this to our other 20 minute program. Strong 20. You were postpartum. I had just started filming with you. Like, it takes time. It takes so much time to build strength. 5, 4, 3, 2, 1. There it is. Set them down. One dumbbell. Dumbbell to go. On the left palm, faces in. Lateral lunge. Left stand up. Rotational or arnold. Press single arm. Press right. Grab your one. Heavy. We Go in three, two. Hit left. Stand up. Single arm press. I'm not using the momentum from standing up to push. I stand up, then I push. Okay? I still want that strict press. I want to see legs work, then I want to see shoulders work. Come on. 1. Lateral lunge. Weight transfers to the outside edge of that foot. Lateral lunge. Stand. 10 seconds, guys. Yes, you can. Water break. And then we go to Circuit three for the first time. In five, four, three, two. Set it down. You're out. Water break. All right, Circuit three. You ready? We're gonna hit legs, biceps, triceps. Haven't hit it yet, so let's do it. Yeah, actually, it's more just not biceps. We hit biceps first. Circuit. I meant legs and triceps. Legs and triceps. First move. Single arm. It's one dumbbell, guys. Oh, we love one dumbbell. For Circuit three, we're gonna start on the right arm dumbbells between my feet. I'm gonna snatch all the way overhead like a zipper. Ready, Rach? Zoop. Rachel's gonna clean it to the shoulder. I'm gonna do a squat thruster, One snatch, one uneven squat thruster. Say, yes, I can. Yes, I can. Let's go. Right hand hits the weight. Zip it up, rack it, drive it. Reset. Hit the floor. Snatch, rack, drive, rack. Hit the floor. Snatch, rack, drive, rack. Come on. It's all on the right. All on the right. You only do circuit three twice. You only do circuit three twice. Make it count. 10 seconds. Up, down, up. Let's go, team. Come on. Five, four, three, two. Set it down. Overhead triceps, one weight. I'm gonna go 20 because my heart rate's high. Here we go. 30 seconds. Overhead triceps. In three, two, one. Bending just at the elbow. Push overhead. Hide it. Show it. You guys know what I'm gonna say here? I'm gonna walk over to Rachel. What am I gonna do? I'm gonna punch her in the gut. If you've done my programs before, I see too many people doing this rib flare thing. Tuck it. Come on. Right here. Bend, extend. Get those glutes under your rib cage. Keep the ribs tucked in. Yes, you can. Final five. Four, three, two, one. Keep the weight in the right hand. I'm gonna go back to heavy. New move. Sound of hi hinge. Swing to the shoulder. Crunch. Hold two. It's an isometric hold on that crunch. Three, two. Hinge, rack to the right. Hold for one, two. All right, so I have power paired with and isometric. Hold two. Power here. Hold two. This Way. It's too heavy. I gotta put two hands on it. Up. Hold two. Still striving to make knee to elbow connection at the top for me. Rachel's giving you a march instead of a crunch. One more right here. Hold two. You're out. Back to the top circuit. One, two, three. This is it. It's your last round. Wave the flag. Say, I've got one more round in me. This is good news, Rach. Four. And this is good news. Your rest time drops 10 by five seconds. 30 seconds on. Yeah, okay. 10 seconds off I said it's an effective 20 minutes. Squats, pull ups, it's all 30 seconds. 10 second rest. We go right here. Nine moves in three, two. Let's go. Squats for 30. Come on. Squats for 30. From here you get right on set. Pull up bar for reverse grip rows. Can you give me five? That's your goal. Come on, Bandit. Or not, I don't care. I care that you give me your best stinking effort. Yes, you can. Nice work. 10 seconds. Drop the weights. Come on. Right here. 5, 4, 3, 2, 1. I set them. Walk it. You're on that pull up bar. You're bent over. You only got 10 seconds. Big breath in, big breath out. Three, two. Get five. Come on. We gotta get some wax on this bar. So. Chalk on this bar. Come on. It's so slippery. Here you go, Lyns. There's five. Come on. You got 10 seconds. I can get two more. Come on. Fight. Fart. Fight. Fight. Fight, fight, fight. Woo. You're done. There you go. Rest. Nice work, Lindsey. Row, clean squat. Row clean squat. You're there in three, two. Let's go. Pull. Clean squat. Come on. Hinge. Pull. Clean squat. 30 seconds. Come on, come on. Fight for it, guys. Fight for it. Right here. Yes. 10 seconds. 10 seconds. Come on. Nice work. 4, 3, 2. You're out. Step back lunges set. Back lunges. 3, 2, go. Come on, come on. This chest flies. Lateral lunges. Yes, you can. Nice. So the heavy breathing sets in. Rage. You get so sinking focused in that burnout round. Come on, team. You got this. Hang with it. Final four. Three, two. Rest. Chest flies, chest flies. Let's go. We fly in three, two. Let's go. Holy bananas. Strength is so much harder when your heart rate is high. It is. Stay focused. Guys. What is it? What is your performance goal this year? Is it one unassisted pull up? Is it climbing a mountain with your kids? Hiking? Running a 5K? What is it you're striving for? 3, 2, 1. Keep that very focused right now. When you want to quit. When you want to quit, grab one weight, hold it at your chest. Lateral lunge right, press. Lateral lunge left, press. 3, 2. Hit right. Stand up. Push. Hit left. Stand up. Push. Come on. Last move of circuit two. You just got three exercises left after this. Say yes, I can. Right here. Push. Let's go, guys. Yes. Come on. 10 more seconds here. 10 more seconds here. Push. Nice work. Nice. 5, 4, 3, 2. Set it down. One weight. Dumbbell. Left hand, snatch, rack, squat, thrust. Three. Move. 3, 2. Let's go. Snatch, rack, thrust, rack, hips, back. Drive. Hips down. Drive. Come on. Hips, back, drive. Up. Let's go. You can do anything for 30 seconds. 10 left, 10 left. Overhead triceps in five, four, three, two. Holy bananas. Let's go, Liz. Triceps. Triceps. Three, two. Come on. Bend. 30 seconds here, guys. Breathe it out. Yes, you can. Strength is so important. Muscle is the organ of longevity. It's gonna get you through all seasons of motherhood, pregnancy, postpartum, this season of littles, perimenopause, menopause. Three, two. Come on. Grab that weight. Left shoulder, hinge. Left shoulder. Two second crunch. Hold. Woo. Three, two, go. Up. Hold. Two. Power isometric. Two. This is it, guys. Last 30. No bonus rounds. We got 20 minutes. I think we made the most of it, Rach. Oh, yeah. One, two. Hips back, drive. Hold. Two. Hips back. Drive. Hold. Two. Five. Four, Three, two. You're done. Way to go, Lindsey. You did it. I hope you got your rally cap for day one. That was something spicy. Sweat is pouring. If you didn't think you could get a good all standing workout in 20 minutes. Try this. There you go. Challenge is accepted. Here we go. Let's stretch. Flip the wings. Flap the wings. I feel good, though. You feel good. Feel complex. Endorphins. Yeah. Right. Standing on the left leg, right heel to the glute. Quad stretch. Option. Stay here. Option, hinge reach. Nice. We had to start off with a banger. That was it. Whoo. Big reach up. Right hand reaches for the middle back triceps. Stretch it out. So proud of you for showing up and hitting day one. All right, now the challenge is you got to make it back for day two. Leg day. Standing on the right leg, heel to the glute. Got to make it back for leg day. It's going to be fun. Stability, strength and power. The full module of true performance strength training. Reach up, left hand from the middle of the back. Stretch it out. I'm proud. I hope you're proud. We did our best. That's what matters. Hands, come right here. I want you to drop to the left. Collapse. Neck roll. Come up and open. Drop to the right, collapse, neck roll. Open. Bring it up one more time each way. Neck roll. Bring it up. Last one. Neck roll. Bring it up. All right, that's day one. If you want the full 30 minute version, join us as a YouTube member. We've got a 10 minute add on. Cardio, speed, agility. It's going to be pure fire. If you want to find us for that 10 minute add on, hit the join button on our YouTube channel. Become a member. You get the extra add ons. If you want more fire, we'll see you there. Otherwise, we'll see you back on the mat for day two. Yes. Rach. Way go. Lynns. Thank you so much for crushing day one. I'm so proud of you and I want you to come back for day two. I've loaded leg day up right here. Otherwise, join me for this entire two week challenge. Find the full program in this playlist right here. Have a good day, you guys.