Perform 20 Day 2: 20-Minute Leg Workout (Dumbbells Only)

Hi, I'm Lindsay Baumgren of Nourish Move Love and this is your dumbbell leg workout, day two of our Perform20 program. Get the full program when you hit 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, welcome Back to day 2 of perform 20 performance based strength training. You can do at home in 20 minutes a day. And today is Rachel and I's favorite day. It's leg day, baby. Leg day. And your legs are going to be so on fire by the end of this. If you've done any of our programs, you know, usually leg day is the hardest. So I'm just going to throw it out there. Grab your weights. I've got 25 pounds. I've got 25, 20 pounds. And then I am going to be using the pull up bar we used in day one, but I'm going to be using it for some assistance. So you could use a countertop, you could use the stair railing of your staircase, anything like that. I'm also going to use this long loop band. It might be your pull up assist band. I going to use this for the warmup too. I'll explain the workout once we get in, but let's just get started with a warmup. I'm coming right back to my band. This is like I said, I think we did this in day one. One of my favorite ways to warm up my knees is the Spanish squat. So I get that band right behind my knees. Rachel's going to give you a standard squat. I got some nice tension on this band. I'm going to go right into squats. We're just going to get into squats right away today. You guys, very active warm up. We got a lot of ground to cover in 20 minutes. We're going to make the most of it. If you did day one, you know that, right? Nice work. Here we go. Squat it out. There we go. You're gonna give me four more. Go four. Knees are tracking towards those outer three toes. Hips sit back for two and one. We're gonna go into a hip hinge. I'm gonna come into a banded hip hinge now. I'm gonna take that band. I'm gonna put it on my hips. Nice tension on it. Hips go back. Fingers go right into that crease if you want. Stand tall. Push the hips back. Stand tall. Warming up the hamstrings and the glutes. Yesterday's workout was compound set. You worked an upper body and lower body Muscle at the same circuit today is supersets. You're working the same muscle back to back to back for three exercises in a row. We're going to hit the quads and glutes and then we'll hit the hammies. Switch your warming up here. Nice. Go. 3, 2, and 1. Awesome job. You're going to stay here. We're going to go into a power move. Okay? So I'm going to do one squat jump. Right way. Squat up, down, explode. Rachel's got a calf raise. This band's pulling me back. I'm trying to drive my hips forward. Today's workout is stability, strength, power. Yes. The foundation, the foundation of performance based training. Stability, strength, power. One more, one more, one more. Explode. Nice. Retract stand. Band can come off those hips. We're going to take it down to the ground. We're going to warm up and open up those hips. Take it right down into a plank. Step the right foot outside the right hand. Big easy twist. Nice. Hold here. Gaze follows fingertips. Drop the elbow down towards the mat. If you can open it back up this time. Thread right wrist under left. Thread it, thread it. Set it down. Switch it out. Left foot steps out wide. Open it up. Gaze follows fingertips. Drop the elbow. Can you get that elbow to the mat? Working on that mobility every day. Open back up. Now thread it. Wrist under wrist, left. Wrist under right. Set it down. Step right foot outside right hand. You're gonna. Option. Stay here. Option. Walk it with Rachel. Pulse with me. Pulse two. Jump, switch. Pulse two, jump, switch. Pulse, two. Jump switch. Two more. Pulse two, jump switch. Last one. Pulse two, jump, switch. Hit the knees. Cat. Cow. Open up. Neck hurts. Spine up. Chin up. Drop the belly. Reverse it. Tuck the chin. Pull the hips towards the wrists. Find a nice neutral spine. Swing it back onto your booty. 90 90s. 90 degrees here. 90 degrees here. Option. Stay up tall. Option. Hinge. Okay. Chest cuts my shin in half. Up. Big hip rotation. Chest cuts my shin in half. Up. Big hip rotation. Nice work. Hinge forward. Nice. We're opening up those hips, those outer glutes. Nice work. Give me one more each. Way up. Set it forward. Nice work. Up. Sit it forward. Nice work. Just bring it here a couple internal hip rotations. Drop the knee in. Drop the knee in. Sitting back. 3, 2, 1. Awesome job. Get yourself up to standing position. Take it nice and wide. We're going to hit lateral. Hit side to side. Options. Stay here. Option. Toes can go up towards the ceiling. You can go into more of a Cossacks squat. Nice. A Little bit more inner hip mobility. Nice. Last three, two and one. Bring it in, bring it in, bring it in. Take it back to the wall. I just want to show you a move we're going to do today. It's a kickstand deadlift. One foot's gonna go here, hinge and reach hinge. You're gonna have heavy dumbbells right here. So Rachel's got the staggered stance for you. Rachel's gonna have modifications throughout the entire workout today. Choose your level. Other side. Kickstand the foot. So this allows me to go a little bit heavier than I normally could for just a single leg deadlift. But, man, it's putting that entire load into this front glute and hamstring. Nice. Walk it off. Other move I want to show you today is the single leg brace lunge. This is where you grab your countertop, you grab the railing of a staircase. Something real sturdy can hold on to a little bit and do a single leg lunge. Stand up. Single leg lunge. Stand up. Rachel has your modification. One more here. Other leg. Alternatively, you could give me a Bulgarian. Okay. Where one foot is elevated on a box or a bench. We're just giving you something new. This is a new angle. Honestly, I've been loving this move lately. My glutes are sore every stinking time I do it. Novelty. Let's get into this, guys. Let's get into it. Grab your water. Three circuits, three moves per circuit. Stability, strength, power. You do each move. You do actually do stability, and you do power for 30 seconds on, 15 seconds off. We're going to spend more time on strength. 40 seconds on, 15 seconds off. You always get 15 seconds of rest. It's going to go quick. You do each circuit times two. We start with stability squats. We're hitting squats out of the gate. Gonna hit the glutes and quads. Let's go standing on your right leg. Option one dumbbell or two. Rachel's gonna do staggered. Going for stability right away. It's challenging. I'm going for a single leg squat and up. I'm trying to keep ankle by ankle in that single leg squat. Okay, I've got one weight. It's gonna get fiery. You got 30 seconds. Get some nice shoes or barefoot where you can get a lot of of toe splay. You need a lot of balance for these stability moves. All right, we go in three, two. Let's go. 30 seconds of a single leg squat. Stability, strength, power. New format for us, Rach. New format, and I chose it because it's basically. Woo. There's one tap the model of performance based strength training. Can you perform to the best of your ability? You need stability and balance. You need strength and muscle. You to need need power and explosiveness. That is performance based strength training. And you're going to get it all today right here. You got five seconds. Five, four, three, two, and rest. Now I'm going to grab two heavy weights. We're going to get it. I'm going to go just into a squat. So feet come parallel, bilateral movement, lot of stability here. I go heavy for 40 seconds. In three, two, let's go. 40 seconds, we spend more time on the strength portion. 30 seconds on stability. 30 seconds on power. 40 seconds on strength. All right, you got it. You got it. Come on. Nice knees. Track towards those outer three toes. Chest up, eyes up. Yes. Inhale, down, exhale. During the hardest portion of the movement. Which is what? Up, up. Come on. Inhale, down. Exhale, Drive. Leg day, leg day. Let's go, team. You got this. Come on. 10 more seconds. 10 more seconds. Drive out of that hole. Let's go. Last 5, 4, 3, 2 and 1. I'm gonna set my 25s down. I'm gonna swap them for my 20s. Know that move we did in the beginning, that power move? I got one squat, retract to squat, jump. One squat, jump to one squat. Rachel's got a calf raise to a squat. I'm starting on the squat jump. Get low, explode up in three, two. Let's go. Squat, jump, retract, stand. Squat jump, retract, stand. First time we've ever done weighted squat jumps in a program. Whoo. Sound that horn. It's getting spicy in here. Come on, team. This is your power move. This is your power move. It's 30 seconds. One explosive squat jump. One squat. Let's go. Come on. Five, four, three, two. Set them down. Holy bananas. Do it again. Single leg squat, left leg this time. Staggered squat for Rach. Single leg for me. Dumbbell right here, this hand. Single leg squat. Single leg squat in three, two. Let's go. Down, up. Try and keep ankle by ankle in that single leg squat. Nice. Depth is going to look different for everybody if you want to do this. Single leg squat to box. Another great alternative option. Single leg squat to box. Another great option. Stability. Then we add some strength. Then we add some power. I love it, Rach. I'm so pumped for this format. Whoo. Come on, team. 10 more seconds here in stability. 10 more seconds in stability. Hang with it. 5, 4, 3, 2. Oh, feel the Burn it is real today. Grab your heavies. Good old squat. 40 seconds. 40 seconds. Grab your weights. You're there in five. Come on. Set it up. Three, two. 40 seconds of just good old squats. I like having the solid strength move built into the mid, you know? Yes. Refocus again. I feel like. Right. Little peanut butter and jelly. I should call it like red workout. On each side is your extra. Kind of like your extra stuff. You need strength. Strength is the foundation. Stability added bonus power added. Bonus little peanut butter and jelly. Fun, right? Add your toppings. Yeah, I love it. We can really run with this. Yeah. Ten more seconds here. This should get hard, guys. I want the strength portion to feel hard in the last 10 seconds. That means you got the right weights. I got 25s today. Come on. Three, two. Right, here we go. Drop into my 20s. Power. Squat, jump, squat, squat, jump, squat. Want you to absorb the retract, right? Grab your weights. 30 seconds. Get tough. Right here. Three. Squat, jump. In two. Let's go up. Retract. Come on, Explode, absorb. Come on. Explode, absorb. Right here. You're an athlete today. Come on. Each of these moves are strategically designed to make you more athletic. As we age, our nervous system loses its ability to produce power rapidly. Right here. This is what's keeping it. Keep that power. Five, four, three, two. Holy bananas. Circuit one. Got me. Grab some water. Here we go. Circuit two. Lunges. We're going to stay on the glutes and quads. Remember that move we did? That brace lunge? That's what you're doing. I got one dumbbell stability, brace, lunge. Doesn't matter which leg. You're gonna do both legs, right? Rachel's got a lunge to a knee drive. That's her stability. We go split lunge for the strength. Good news, no lunge jumps for the power. I'll tell you what it is. When we get there, my leg that's closest to the pole holds other hand has the weight. Drop back, single leg brace, lunge in three, two, one. It's basically a single leg lunge. I'm striving to tap my knee to the ground. Boom, Boom. There it is right there. Nice work, team. Really getting a nice glute stretch at the bottom. Lengthen through the glute. Think about your glutes lengthening. Now contract them on the way up. Lengthen, lengthen, lengthen, contract, lengthen, lengthen, lengthen, contract. Drive through that front heel. Come on. Five, four, three, two, one. That's going to add some fire. All right, we go Back to our heavies. Foot lunge. I had left leg forward, so let's do it. Lefties. Left leg forward, right leg back. Left leg forward, right leg back. 40 seconds. 40 seconds in three, two. Let's go. Down, up. Driving through that front heel. You got a lot of stability here. Right feet are saying planted, not moving. Drive through the front heel. 20% in that back toe. Shoulders stacked over hips. Okay. Back. Right knee is just dropping towards the mat. Drive through that front heel. Is your left glute talking to you? Oh, yeah. Lindsey always. She goes, is it just me? Is it just me that this is hard for? And it's like, no, never. It feels so hard right now. 10 more seconds. 10 more seconds. Come on, team. We got this. Let's go. Finish it. Last 5, 4, 3, 2. Give me one more, because you can. Holy bananas. It never gets easier. One weight. We're gonna add some power. Weight's gonna go in the left hand. Left foot stays, right foot loops around. Curtsy, lunge swing if you're with me. Standard curtsy lunge, Rachel. So it looks like this curtsy swing, in order to get that weight up, I gotta drive my hips forward. Curtsy swing in three. In, two, one. There is no camera magic here. Rachel and I are doing every sinking rep right alongside you guys. The team effort right here. 30 seconds of power. Come on, team. There's something good for suffering with other people, right? It's not bad when you're not alone. 10 seconds. Let's go. Drive those hips up. Drive those hips up. Come on. 5, 4, 3, 2, 1. All right, other leg. You got two beautiful ones going to that right leg. Okay, right here. Brace, lunge, single leg. Your option could be Bulgarians at home. Your options with Rachel. Right leg is closest to the pool. Dumbbell. Left hand, brace, lunge, 30 second stability in three, two. Let's go. Come on. Come on. I'm striving for that back knee to tap the mat. Drive right up. Don't rest it. Tap it. Drive. Come on, tap it. Drive. So much work in those glutes. Come on. This is sweat equity right here. Sweat equity. Let's go, guys. What would it look like If I said 5, 4, 3, 2, 1. There it is. Never gets easier. You just keep getting stronger. Nice work, Lynn's. Let's go. Grab those weights. Right foot forward, left foot back. 40 seconds in the strength. Fire. 3, 2, 1. Come on. Down, up. Oh, getting so spicy. Do you ever do a workout and you just know you're gonna be sore tomorrow? Yep. Like you feel it during the workout? Yep. That's this one right here. Come on. So much wild strength happening right here. So many strength gains happening here. That motivation, guys, it's gonna wax and wane. It's the discipline. It's setting that performance based goal. We talk about this all the time. It's not aesthetic. It's not, I want to lose five pounds. It's, I want to do five pull ups. I want to run five miles. That's what keeps you coming back. Come on. Five, four, three, two, one. Keep showing up for yourself right here. Keep showing up. Let's go. Curtsy swing. Dumbbell. Right hand, right foot planted. Left leg swings around. Drive the hips, drive the weight. 30 seconds in three, two. Let's go. Wrap, drive, wrap, drive. Come on. You're finishing off glutes and quads. Here we transition to hamstrings. Glutes. Let's go, team. Down, up, down, up. Have we sounded the horn for this one? I don't think so. New movement. 10, 9. Woo. Come on. 5, 4, 3, 2. Oh. Woo. It's so real. Water up. Circuit 3. Deadlift. Come on. Back of the leg. We love deadlifts. We love it. I tell you what, I really want those 25 pounds on this deadlift. I really do. But I'm feeling a little bit tired today. Not every day do I got 100%. Today I've got 85. I'm going to go 20s. Okay. Single leg. This is your balance. You could do one weight. That's what I'll do. I could do 125. No, 25 pounds or 40 pounds? 40. Here we go. Right foot on the ground, left foot kickstanded. Hinge, hinge, hinge, hinge, hinge. Drive. We go there in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Sometimes you just gotta lay that ego aside. I so badly wanted to pick up those 25 pounds. I'm gonna get there, right? You just keep building. Have you heard that saying? That's like if you only have 80% and you show up with 80%, that's showing up with 100%. You know, like, it's a good way to reframe it, right? Put that on a postcard and frame it. You gave on 5, 4, 3, 2 and 1. Nice. Now I'm gonna pick up those 25s. I got two feet on the ground. I got one. Bilateral deadlift with a calf raise. A move we love. You've seen it before. Good strength, Viv. This is 40 seconds. Crush some oranges in your armpits. Kick your butt. Kick your butt where your feet land. That's your stance. We go in three, two. Hinge, hinge, hinge, hinge, hinge, Drive up. Calf raise. Nice. You got 40 seconds of good strength right here. Give me your best. Give me your best. Come on. Tell you what, one of the hardest parts about reaching for these 25s. My forearms, my grip strength. I was thinking about that with doing pull ups in this program. Yeah, grip strength. We're gonna build some forearms this year, guys. All the ladies are like, yeah, forearms. Ten seconds, let's go. Tell you what, you build forearms when you hold a baby and feed them all day. I bet. 5, 4, 3, 2. Set them down. Whoo. They're getting heavy. Ready for the power. Ready for the power. Rage. Let's go. Ski swings. I'm going to add some intensity by stepping back into this band. I'm going to put this band on. Challenge my hips to really drive forward. Rachel's got standard ski swings, two weights at your sides. Hips go back, they drive up. It looks like this. Hinge drive, hinge drive. Add some resistance with this band if you got it. 30 seconds in three, two. Let's go. Hinge, drive. Get a nice narrow stance for your feet. Just standing straight up, squeezing through those glutes and those hammies, right? If that's too much for you, you can always drop down. Guys, give me one dumbbell right here. Okay, you gotta pick your level today. You gotta pick your level today. Let's go. 10 seconds. Finish it. Come on. Nice work. Stay in the fight. 5, 4, 3, 2, 1. There's always a way to add intensity, whether it's that little band. Doesn't always just have to be a heavier weight, guys. Doesn't always have to be a heavier weight. Okay, back to the wall. Back to the wall. Last three moves and you're out of here. This is it, team. Let's go. Left foot forward. Right foot on your wall. Deadlift in three, two. Hinge, hinge, hinge, hinge up. Hinge, hinge, hinge, hinge up. Nice work, team. Stability right here. Strength and power. So stinking strong, team. Come on. Right here. Stay with it. Stay with it. Come on. Soft bend in that front knee. Drive through that front hamstring up. Nice. 5, 4, 3, 2, and 1. Nice work. If you are truly challenging yourself during this 20 minutes, it is so stinking effective. You guys grab those weights. Double foot deadlift. Feet are bilateral deadlift. Calf raise. 40 seconds. Two moves. Let's go. Come on. Three, two, let's go. When I say crush oranges, I mean activate those lats that you're using on that pull up. Squeeze those lats. It's going to take the pressure off your low back. The closer those weights are to the muscle. That's working. So if I'm out here, this is harder. Harder on my low back, right? I bring those weights to my side. A little bit more suitcase style. Little bit easier on the low back. Try that. If you're feeling this in your low back, bring the weights closer to the muscle. It's working. Hammies and glutes, come on. Hip hinge. Stand tall. Calf raise. Yes, you can. You got 10 more seconds here. Up. Let's go. Finish it. Hinge up. 5, 4, 3, 2. And you're out. Whoo. I'm gonna go one heavy weight for this ski swing. I'm gonna put that band on. It's like a bandit. Kettlebell swing. Banded ski swing. Pick your poison. Come on. It's 30 seconds of power and you're stretching. 30 seconds of power. Rachel. Let's go. Let's do it. Grab your weights. Three, two. Let's go. Hinge, drive, drive. I love look at the gym bestie. She waited. I was just gonna say I can't see you, so this is like a trust exercise for me. Normally, we're synced. Up, up. Come on. It's your last 30, guys. Right here. Woo. Drive it, push it. Finish it strong. So stinking strong. For 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Stay holding bananas. Woo. Woo. Did it. Leg day. Way to go, Linds. Me? You did it. Always something to be desired on leg day. Let's stretch. Let's stretch. Let's stretch. All right, we're going down to the ground. Rage. Those glutes got something today. So do those quads. Let's stretch them. Tabletop. Tabletop. Drop the belly. Lift the chin. Reverse it. Pull the hips towards the wrist. Tuck the chin. Find a nice neutral spine. Draw a big circle with your left knee. Take it up and outside your right leg and sit back. Hurdle or stretch? Feel that outer glute, that upper outer butt? The upper outer butt, perhaps. Who did build 30? Upper outer butt cheek. Upper outer butt cheek. I'd love to hear what you guys think. We love to hear your favorite comments, your favorite moves. Okay. Your favorite programs in the descriptions. Drop a comment on here. Come back to center. Same thing. Other side. Draw a big circle. Up, out, and around. Sit back. Outer upper butt cheek. Other side. What did you think of today's workout, what were your favorite moves? How does it Compare to build 30? Metcon strong 20. Our other programs you've done. You asked for another 20 minute program. That's what we're delivering. I can never lie. 20 minutes is so hard for me, so it's likely 25. Come on, bring it back. But you guys are crushing it. Step it up. Right here. Nice little hip flexor stretch. Drive your hips towards me. Drive them, drive them, drive them, drive them. Nice. There it is. Switch it out. Other side. Right here. Drive them. If you have a couch behind you, you can put this back foot up on a couch. Get a nice even deeper hip stretch right here. Call it the couch stretch. It's in our mobility routines. Want more mobility routines? We got those for you too. Awesome job. Let's go. Plant the hands, hips, go high. Shake out those ham knees. Walk your hands over to the right. Get the left hand on that right ankle if you can. Nice. Cross body stretch. Walk it over. Left hand on or, sorry. Right hand on that left ankle. Nice. From here, grab opposite elbows or biceps. Ragdoll. Soft bend in those knees. Roll it all the way up. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. Leg day is done. Check it off. We'll see you back here for core and mobility tomorrow. Awesome job. Crushing leg day. I hope you loved it. I've queued up day three for you core and mobility. It's gonna feel so good tomorrow. Otherwise, find this entire two week challenge in this playlist right here. Have a great day.