Perform 20 Day 10: 20-Minute Full Body Strength Workout (Build Muscle)

Hi, I'm Lindsay Baumgren of Nourish Movelove and this is your full body dumbbell workout, day 10 of our Perform 20 program. Get the full program when you hit subscribe to my YouTube channel or better yet, click that join button and become part of my YouTube community so I can help you reach your fitness goals this year. All right, team, you've made it to day 10, the final workout in your Perform 20 program. Rach, we're here. We've arrived, but we have not completed. So let's put the rubber to the road and just crush this final workout. Finish strong. All you need are dumbbells for today's workout. I'm also going to be adding the box and my pull up bar. Rachel, as always, has your modifications from the floor. Follow along with her or follow along with me. You get to decide. It's the final workout. It's 30 minutes and it looks like this. You got seven moves. You're gonna do them for 30 seconds of work followed by 15 seconds of rest. And you're doing them times three sets. The classic tri set. To build muscle, attack each move and do it the best you can. Every set you get better. That's the goal of this workout. Every set you get better. Three sets. Of course, we're going to build in a little bonus power move in between sets, but that's it. Quick and dirty. Day 10. Let's do this. I'm so pumped to finish this program with you guys. Grab your weights. Anywhere from 15 to 25 pounds here. Watches are set to strength training. We're going to crush this workout. Let's start with a warmup. Hands come right to the hips. We're going to step out into a wide stance. Go hip hinge in the wide stance. Go squat in the wide stance. Step into a narrow stance. Hip hinge in the narrow stance. Narrow squat. Same thing. Step out to the left. Wide and then narrow. Nice. We're going to walk you through some of the moves you're going to do today. And I do a narrow and narrow. Right there. Take it wide. One more time to the right. Wide and wide squat. Nice. From here, walk it back to a wall. If you have one, you can do this. Just standing. Two, two. We're just going to go through some shoulder complex against the wall. Elbows and palms. Try to stay connected. Reach up and come back down. Nice. Reach up and come back down. Keeping those ribs tucked down towards those hips. Big reach and come back down. Feeling those shoulders already. After yesterday's arm day, finishing strong with Full body, you guys. One more reach and come back down. Nice. From here, you're going to come into a split lunge. Let's go. Right foot forward. Left foot is going to come back. You're just gonna lower. Down, down, up, down, up. Nice split lunge. Majority of the weight is in this front. Right foot driving up through the middle of that foot. Nice, strong knee tracking right on top of my ankle. Go. Four. Nice. Three. You're gonna lower the back knee all the way to the ground on this last one right here. All the way down. Hip flexor stretch. Drive the hips towards me. Arms reach up. Grab the wrist. Side body stretch. Open the lats, open the obliques, Come back to center. Kick it out to 45 degrees. Drop it down. Right elbow pushes into the knee. Knees contract over the toes here. Working on that ankle mobility. Opening up your hips here. Awesome job. Nice work. Same thing. Bring it back this time. Left foot forward, right toes tuck. Split lunge. Let's go into it. Down, up, right here. Nice. Lunge complex. Get those legs nice and warm. Driving up through that front foot. You got it. Nice work. Right there. Four, three. Back knee lowers in two. And one. Drop it all the way down. Here we go. Tuck the tailbone towards me. Reach the arms up. Side body. Open the hip. Open the glutes, Open the lat. Bring it back here. Kick it out 45 degrees. Windmill it. Push left elbow into left knee. Nice. Opening up the hips here. Try and keep the heel connected as you drive that knee over the toe if you can. Awesome job, you guys. Nice work. Right here. Bring it back up. Stand up and go right into high knees. High knees, high knees. Get them up. Get it up for eight. Seven, six. You got it. Five, Four, Three, two. One. Big inhale, Reach up. Exhale forward. Fold hands at the mat. Step back, high plank. Hold here. Drive your knees towards your elbows. Drive and drive. Knee drives for eight. Seven, six. You got it. Five, four, three, two, and one. Right foot steps outside right hand. Easy twist. Thread the needle. Right wrist reaches under left. Open it back up. Set it down. Switch it out. Left foot outside left hand. Easy twist. Left wrist threads under right. Back up. Set it down. One more time each way. Right foot outside, right hand. Twist, drop, jump, switch or step switch? Twist, drop, jumper, step switch. One more each way. Twist, jumper, step, switch. Nice. Twist. Jump back or step back. Push up. One. Push up, down. Drop to all fours. Cat, cow. Drop the belly. Lift the chin. Reverse it. Tuck the spine up towards the ceiling. Pull the hips towards the wrists. Nice. Kick it right Back onto your back side. Gonna warm up those glutes and hips. One final way. You can go double bridge here. Bridge. Heels are nice and tight. Knees are in line with spine option. You can take it to a single leg. Three, two. We're all going to hold at the top. Right here. Hold at the top. If you're with me, drive your hands into your opposing knee. That is floating. Hold it here. Stabilizing the hips. Stabilizing the glutes. Back to bridge for three, two, one. Hold. Other way. Hold at the top. Double bridge or push. Push into the hands. Stabilizing glutes. Activating hips. Hold it here for four. Three, two. Nice work. Roll yourself up to a standing position. Jack it. When you get to the top jacket, Jack it. Go. 8, 7, 6. You got it. 5, 4, 3, 2. Hit wide. Right here. Hit side to side. Nice work. Hit side to side. There it is. Go. 4, 3, and 2, and 1. You ready to do this thing, Rach? Let's go. She's ready. I'm ready. You're ready. Grab your water. I always love day 10 of a program. I feel like they are some of your best workouts. It's just so fun. The adrenaline here, the energy. Set the bar too high, but I think we're gonna have fun. It's gonna be a solid full body sweat. You guys, three sets. Just gonna get better each time. Wide, narrow, squat. Grab your weights. Try and go heavy here. Start with these 25s. It's gonna get spicy. All right. You challenge yourself by what weights you pick up each set. You're gonna go wide, squat, narrow squat. Wide squat. Okay. You get to decide your weights. Stepping out wide. I'm gonna take the weights between my legs when I'm wide, sides when I'm narrow. Ready, Rach? Let's go. Stepping to your right. 30 seconds in. 3, 2. Let's go. Step to the right. Wide squat. Narrow squat. Nice. Step left. Wide squat, nice. Bring it back in. Narrow squat, nice. Step right. Wide squat. Narrow squat. Nice work, you guys. One rep at a time. You might not get as much range of motion on that narrow squat. That is okay. Take it at your pace. Come on. 10 seconds left. It goes fast. If you're with me, you're dropping weights and hitting the pull up bar. If you're with Rachel, you got three, two and one. You're staying on the mat, keeping your weights. You got a back row and a clean. Here's me. You're on the pull up bar for 30 seconds. Come on. Goal of getting at least 5 pull ups with that band or without it. Whoo. We go in three, two. Let's go. Back to back days of pull ups. What in the world? Yes, you can. Pull ups are a volume game, okay? You can't just show up and do your max rep one time. It is volume training to get better. That's five. Let's go. Come on, come on, come on. Keep pushing. Let's go. You're in the final five, four, three, two. And rest. They never get easier. Keep getting stronger, right? We got a goal this year. It's to get you into that. 31.3% of women who can do a pull up. You're gonna get there. Here we go. Staggered single leg deadlift. Grabbing heavy weights again. Back to the 25s. Just isolating. Right foot forward, left toe popped. Single leg deadlift. 30 seconds. Crush some oranges in your armpit. We go in 3, 2, 2, 1. A lot of programs we build in some complex moves which you've definitely seen in this program. But I've decided to start isolating a little bit more, Alternating some arms and legs. In here. You're going to see some compound movements, but these isolated movements are really where you get to choose to go heavy build strength, get better. This is a performance based strength training program designed to help you perform better every stinkin day. Come on. Final three, two. And set it down. Nice work. One dumbbell, one dumbbell. You're gonna hold each head of that dumbbell. All right? We're gonna go back to arms, shoulders, and triceps because they didn't get enough love yesterday. 1. Push one skull crusher in three, two. Let's go. Press, bend, Extend. Take it down overhead. Extend. Hide it. Show it. Punch to the gut. Spreading apart that paper towel under your feet. Activating your glutes. Activating your core. Come on, come on. One rep at a time. We go legs, we go arms, we go legs. You're back to arms right here. And we're going back to legs next. Arms gonna break in five, four, three, two, one. Oh. You ready? Rachel's got a split lunge. I'm coming over to my box. You could use a chair or couch, ottoman. And I'm gonna do a single leg step down. So I'm not stepping up, I'm controlling down, driving up, controlling down, driving up. 30 seconds. As soon as my toes hit, I drive up slow. Controlled movement on the down. Holding on or bracing myself right here. You could use a door frame. You could use a. What's it called? A stair banister. Here we Go. Three, two. Let's go. Slow, slow, slow, slow. Up. Take it down, two, three, up on one. My back toe is not pushing off the ground. It is tapping the ground. And then I'm coming up. It's a step. Down, two, three. Up on one. Down, two, three. Bringing you back to it. Was it day one or was it leg day where you did those single leg brace lunges? Holy bananas. My glutes were sore for days. You guys, come on. Five, four, three, two, and you're out. Yes. Team. Are we back to arms? We are. Chest fly on the ground. Chest fly, chest fly. Have we done chest flies yet in this program, Rach? I can't remember. We've done a lot of moves. Chest fly, option. Legs can float. Option. If you're with me, I'm gonna add some abs. We're gonna go chest and abs right here. 30 seconds in three, two. Let's go. Kick out and in. Inhale down. Exhale. Pull together. Soft bend in those arms. Think about squeezing your chest together. Squeeze. As you pull those weights together, squeeze. Something that helps me is think about pulling my pinkies together. Think about pulling your pinkies together. Pull them together. Nice work. Adding the legs is just. Just an option. Again, your 30 seconds. Back on arms for 5, 4, 3, 2, and 1. Nice work, you guys. We're gonna stay right here on the ground. I'm gonna take one weight so I can put my feet on it. Take another heavy weight and slap it across my hips. Glute bridge. Option. Feet on the ground. Option. Feet on a dumbbell. Three, two. Let's go. Lift. Hover with control. Control, lift. Adding the slight elevation keeps a little bit more tension on the glutes. Also gives me more length on the way down without hitting the mat. Hover hold, drive up. Never take the tension off the glutes. As soon as they start to relax, you go right back up. As soon as they start to relax, you go right back up. Come on. Nice work. Let's go. 5, 4, 3, 2, and 1. Those are your seven moves, guys. We alternate legs and arms the entire time. You ready for one power move, Rachel, let's go. 30 seconds. Clean and thruster right arm. Only. Go heavy if you can take that weight between here. Clean to the shoulder. Squat thrust, all on the right side for 30 seconds. Then we go back to the top of our seven moves. This is your bonus move. Move number eight. It's a bonus because you love the bonus round. I love the bonus round. Grab your weight. Clean and thruster right arm only in three Two. Let's go. Grab your weight to the shoulder drop drive. Take it down. Set it down. Come on. Shoulder drop drive. If I'm recalling correctly, we did these on day one, right? My challenge to you is to get 1% better every day. This would put you 9% better than day one. Can you do this move 9% better than you did on day one? Come on. You're here. Finish it. 5, 4, 3, 2. Recover. Weight is down. Grab some water. That's set. One. Going into set two, guys. Same seven moves. Same seven moves. Switching sides as we need to. Wide, narrow, squat. Strength workout naturally raising your heart rate. Legs, arms, legs, arms. Let's go. Pick up your heavies. Wide, narrow squat. Step right. 30 seconds. Whoa. And three, two. Let's go. To the right. Bring it back. Narrow squat. To the left, to the left. Come on. It's quick, it's dirty, but you get to do each move three times. We do three sets for maximum muscle building. That is how you build muscle. It's repeating the same move multiple times, right? Each time you're going to get a little bit better. Can you increase weight? Can you increase range of motion? How do you make each set just a little bit progressively better? For four, three, two. Rest. Pull ups. Pull ups. Back to pull ups. Let's go, Lindsay. Come on, Lindsay. Come on. What was it we said in day nine? That one positive word, yes, I can. Yes, I will. I'm so strong. Whoo. Pull up. 30 seconds in three, two. Let's go. Come on. This is where I go silent. Come on. Goal is to get to five. Come on. I'm going to get six because I can. Come on, come on. Get there. Let's get seven. Let's get seven. Don't drop from that bar if you can handle it. Come on, come on. Four, three, two. Getting harder. Back to back pull up. Days are tough. Here we go. Legs deadlift. Left foot forward, right toe popped. Heavy weights in hand. 3, 2. Come on. Hinge, hinge, hinge. Stand up. 80% is in that front left foot. You're working gluten hamstring here. Think about lengthening through the back muscle, the muscle in the back of your leg. Lengthen, then contract on the stand up. Making that mind muscle connection, especially on a deadlift, helps take the load out of the back. You can also take your dumbbells slightly more at your side versus out in front of you. It's going to keep the weight closer to your body easier on the low back. Come on. Four, Three, two. One more. I'm down. What are we back to? Overhead press and skull crusher. Overhead press and skull crusher. Shoulders, triceps. Shoulders, triceps. They're getting their money's worth this week. Three, two, let's go. Push. Bend, extend. Down, up. Bend, extend. Nice. When you want a good full body workout, right here, you go heavy on days you want to go heavy. You go lighter on the days you need to go lighter. I always say my Friday never looks like my Monday. All depends on the weekend I had. Every day looks a little bit different. You make those internal personal adjustments. This is your workout plan. I build it, but it's yours. 3, 2, 1. Make it yours. Personalize it. What are you trying to get better at right now, for me, it's this right here, this single leg. Step up on my recovering knee. This move right here. So hard. Step down actually in three, two. Let's go. So I'm going slow. Slow, slow, slow, slow. Toes tap, go up. Rachel's got your slow split lunge. See this leg shake so much, so much in these slower, controlled strength movements. Come on. It doesn't always have to be fast, aggressive, super sweaty. I've learned in the decade that we've had nml, I've seen more strength gains in these slow movements than I have in those fast, complex ones. Come on. Four, three, two, and one. There it is. Back to arms. You're on the floor. Chest fly option to add those abs. Chest fly option to add those abs. Yes. Here we go. Chest fly, Knee tuck is optional. In three, two, let's go slow. Arc in the arms. Exhale, pull together, inhale, down. Exhale, pull those pinkies in. Nice work. Legs are optional. Hitting the chest here. Also. Got a lot of love yesterday. Those isometric holds, man, they bring some spice every time we do them. So it's funny to me how hard the holds are. Right? Nice work. Come on, team. 5, 4, 3, 2, and 1. It's amazing how fast these 30 seconds are flying by. One heavy weight for my heels, One heavy weight for my hips. Glute bridge. That's how we finish, guys. Glute bridge. Heels on the weight. Weight on the hips. Three, two, lift off. Let's go. Lift, hover lift, Hover lift. Come on. Glute bridges. Yes, you can. Yes, you can. Stack it up here. You can get a heavy weight across those hips if you can. You can always take it to a single leg if you're looking to challenge those glutes and hamstrings. Yes, team, come on. Ten more seconds up. Come on. Up. Yes. Final five. Four, three, two, one. Set it down. We're gonna go into that. Clean and thruster on the left. Clean and thruster on the left. Find one weight. Try and make it heavy that you want between your legs. Clean. Squat thruster, left arm. Only hits that weight. 30 seconds. On the left. Get it to the shoulder. Drop it. Drive it. Drop. Drop it. Drive it. Drop it. Drive it. Drop it. Drive it. What's that like? Who is that guy jump driving? Oh, when you really wanna jump drive? Now I'm dating myself. Oh, what was his name? Ah, it's gonna kill me. What was his name? Somebody? Okay, here we go. I don't know. Clean and squat. Thruster hit. Three, two. Let's go. Clean. Someone's got a comment on this video? Tell me, who was that guy? Come on. Here we go. To the shoulder. Drop it. Drive it. Take it down. You know it's a good workout when we start singing, right? Rachel always says that, right? Hit it. Clean it. Drop it. Push it. Come on. Challenging you to pick up that weight, that makes you think, can I do this? Because I want you to be challenged today. You're not here to be average. You're here to get 1% better. Three, two, drop. You're out. Come on. Weights are down, guys. Rachel, third set. Best set, baby. Best set, baby. Best effort. Come on. You get one more time through all seven moves. Give it to me. I want your best effort. Wide. Narrows. What's the heaviest weight you've picked up today? Can it be this? Maybe it's at the weight today. Maybe it's working on that range of motion in that narrow squat. Maybe that's what it is for you today. Hit right. Wide, narrow. In three, two. Let's go. Take it wide, narrow. Yes. Team. Wide. Come on, narrow. Nice. We're here together, guys. Coolest part about nml, you got people doing this workout with you from Minnesota to Lebanon to China to Texas, Italy, uk. I mean, we are Wisconsin. We're all over the stinking place. You guys, how fun is this? Stronger together for 5, 4, 3, 2, 1. Nice work. Pull ups, baby. Pull ups, baby. Last time. What's the goal in your head? Is it three? Is it five? Is it eight? Set it. Do it. Three, two. Let's go. Elbows. Pull down. Come on. Hips. Stay in line with shoulders. Come on. Yeah, Linds. Come on, guys. You get off the bar, you get back on. You got 10 seconds. Give me two more. Give me two more. Finish, finish, finish. Pull, pull, pull. Three, two, one. Fight. For every thinking way you Go. Yes. Rach. Whoo. Legs, legs. We got a good old double leg deadlift. Load it up, load it up. Two feet on the ground, no stagger. Three, four, two. Let's go. Hinge, hinge, hinge. Stop bending those knees. Think about pushing those hips back towards that wall behind you. Drive through the heels, drive through the shoelaces. Right there. Hup. Yes, yes, yes. Hinge, hinge, hinge, drive. Slow and heavy. Right here. Slow and heavy, guys. You've got squats that hits the quads and glutes. You've got lunges or step downs really hitting the quads and glutes. You've got deadlifts for your hammies and glutes. And then you've got glute bridges, hips and hammies. Three, two, and you're out. Whoa. Come on. Shoulders and triceps for the final time. Shoulders and triceps for the final time. Press skull crush overhead. Tricep, whatever you call it. Three, two, let's go. Up. Bend, extend. Move. Four of seven guys on set. Three. You're doing it. You're doing it. Today, right here. Up. Come on. Yes. One rep at a time. Break it down. This right here is building strength. Strength that's gonna help you move better every stinkin day. 5, 4, 3, 2, 1. Nice. I'm going step, step ups. Go on. Alternating step ups. Rachel's going alternating step back lunges. Pick your poison. Pick your poison. You're there in three, two. Let's go. Step, drive, step drive for me. Step back lunges for Rachel. Choose a level. You don't have a box. Use a bench. Use a couch, ottoman. Use the second stair on your staircase or the first stair there. Use what you have. Okay, we start where we are. Does anyone remember the workout we did Rachel with the dumbbells? And the head broke off because it was so rusty? Because I couldn't afford to buy dumbbells. Anyone? Three, two and one. That's how you know you're an OG Er. Right there. Chest fly, chest fly, knee tucks. Chest fly, knee tucks. Come on. This in bridges, guys. This in bridges. Three, two, let's go. Open, close, open, close. One rep at a time. This and glute bridges. And then you got that. 30 seconds of clean and squat. Thruster. What do you think? Do we swap it for a different bonus move? Rach, do we swap it? Oh, this is when it gets fun. This is when it gets fun. Come on. 5, 4, 3, 2 and 1. Glute bridges. Glute bridges. Get that weight across the Hips option to put your feet up on a dumbbell. Make sure it's a nice and sturdy dumbbell. Right? Come on. You can always put your feet up on a chair bench. Three, two, lift. Hover. Lift. Hover. Finish it, team. Finish it, team. Come on. I'm swapping the last 30. The clean and squat thruster. Oh, we're going big, Rach. We're going big. Come on, push. Right here. Up. Finish. Ten more seconds. Lift. And hold. Just hold, hold, hold for 10. 9. Hold at the top. Squeeze those glutes. Come on. Yes, you can. Final five, Four, Three, two and one. Set it down, set it down. If you're with Rachel, you've got a standing squat thruster. Standing squat thruster. Guess what, Rach. You gonna do as many squat thrusters as you can in the amount of time. I can do 10 burpee press ups. All right, all the way down. I got 10 of them. Chest to floor jump. Outside weights come up weights. Overhead is optional. You can just give me a stand up. Okay, I got 10. Okay. Rachel's got squat thrusters. Pick your level. This is it. Perform 20. Leave it on the mat. We go in three, two. Let's go. Chest to the floor. Get Those weights up. One. Come on. It's 10 total. It's 10 total. Yes. Team, this is it. Day 10. 10 reps. It's your finisher. Finish strong right here. Strong as you are. You were made for this. You were made to do hard things. You were made to be challenged. You were made to get 1% better every day. So you can be the best mom, the best wife, the best daughter. Daughter. The best friend. Come on. Right here. Leave it on the mat. That's seven. You're in the final. Three. Yes. Rachel, let's go. Three. Woo. Come on. Two. She's so strong. Last one. There it is. Perform 20. You did it. You did it. Day 10. Yes. Yeah. We got there. Way to go, Linds. We did it, you guys. 10 days. However long it took you to complete it, it doesn't matter. You completed it and that's what matters. And now we're gonna ask you to do all 10 days again. Because that's how you're going to see results repeat the program. Yes. So stinking proud of you. So stinking proud of you. And the second time through, you know what's coming. You know the bonus moves. You know if Lindsey's gonna sneak something in. Yeah. You can mentally prepare. You know how you can do it better? Yeah. You know how you can do it better? That's the beautiful part. Let's go right into a lunge. We are stretching. Not gonna make you hold the lunge. You get a drop all the way down. Stretch it out, guys. Big inhale up. Exhale, side body stretch. So proud of you. Thank you so much for being here. Walk this front right foot over. Yep. Gonna feel kind of goofy. And then hinge forward. Feel that nice little internal hip. Internal hip stretch. Yeah, right there. Oh, sit into it. Nice. Now walk it all the way out like we do in the warm up. And sit into it. So thinking proud. We are so grateful you guys are here. We're so grateful for every workout you do, every subscribe button you hit. Fun fact, only 50% of you watching this are subscribed. Do you know how much it helps us? You guys, switch your legs. If you can smash that subscribe button, it helps us so much. It allows us to bring you more free content, more full programs like this. Walk it over. We love getting to do these programs. They are so cohesive. They're strategically designed to help you build muscle. Right. You got to repeat the program, though. You got to repeat it. And then head over to nourishmovelove.com or check out the description below. And we're going to tell you what program to do after this. Okay, people, ask for, I want more. I want four weeks. I want six weeks. We've got it, guys. We have it for you. We have a program strategically designed to follow this one. Okay, Nice work, you guys. So thinking proud. Way to show up. Hit all fours. Cat, cow. Drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Yes. Pull the hips towards the wrist. Then sit back on your butt. Legs are going to kick out right here. Right ankle is going to cross left knee. You're going to pull it up. Nice seated figure four. I want you to sit up nice and tall. I want you to get into that outer glute. Hold it here. Nice work. Feel that outer glute. Sit up a little bit straighter. Nice. Now you're going to drop both legs over to the left right elbow. Can it come to reach the mat. Oh, nice spinal twist. That feels really stinking good. Yes. Bring it back. Kick both legs out. Inhale up. Exhale. Reach for those toes. Nice hamstring stretch on those deadlifts. So proud, you guys. I hope you're proud of yourself. This is truly an accomplishment. Ten consecutive days of building strength. That is an accomplishment. Now I challenge you to do it again. Make it four weeks, then make it six weeks. Then make it eight weeks. You're just going to keep getting stronger. You're just going to keep getting better. That pull up is going to get a little bit easier. It takes 12 weeks to typically drop a band size or to get your first unassisted pull up. If you're working with a light band, drop the legs. Okay, time. No fitness program outdoes time. It takes time. Muscle building takes time. You got to show up. The consistency is going to compound. We've got the program designed to help you. Here we go. Final stretch. Butterfly soles of the feet together. Sit up nice and tall. Proud chest. You earned it. You did this, guys. So proud of you. Thank you so much for doing this program with you. We'd love for you to repeat it with us. We're so pumped and we hope you feel strong. So good and so proud after doing this. Have a great day. Awesome job. Day 10 of perform 20. You did it. Now I want you to hit subscribe to my YouTube channel. I'm queuing up day one because I want you to go back and repeat it and you can find this entire two week challenge all in this playlist right here. Have a great day.