Perform 20 Day 3: 20-Minute Standing Abs (with Weights)

Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your standing core and mobility workout, day three of our Perform 20 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. Welcome back. It's day three. It's all standing core with weights and mobility is built into your workout today. We are gonna crush it. I'm so excited. We're gonna. Rachel's going to have modifications for you. I don't think I've said the amazing Rachel in this program yet. The amazing Rachel. Welcome. The amazing Rachel. You guys, I'm so excited. This is a combination of a lot of your guys favorites. You've asked for more standing core, all core, longer core. You've asked for tri sets, which is this format. So we're going to do this. We're going to jump in. You got two big circuits today. Three moves per circuit. It's tri sets, so you're going to do each move for 30 seconds. On 15 seconds up, you're going to do each circuit three sets. So you're going to master these moves. We got dumbbells. I have anywhere from 25 to 15 pounds. And we're going to add a mini loop resistance band to the core workout for the first time ever in circuit one. So mini loop band. Grab it if you want an extra challenge for circuit one. Are you ready? Let's go. Let's get warmed up. We got a good mobility flow for you after that juicy leg day yesterday. We're going to stretch it out, so let's do it. Just start with some knee hugs. Just pull those knee up. Give it a little two pulse, two hugs. Nice little two pulse hug. Set it down a little two pulse hug. Set it down. I need a good mobility. And honestly, day three is the day we see the biggest drop off. You guys, you gotta hang out, you gotta keep coming back. It's hard. I know you're. You're tired, you're sore. Day three is where we stick it out. And that's why I made this a standing core workout, because it. I think people can, like, wrap their head mentally motivating. I could do that also. Props to you for showing up today. Props to you for showing up. Let's go. Hands behind your head. We're go for some shoulder rotation. So hands are behind the head. Hands come out, palms, flip and rotate to the back. Come back out. Flip them back. Behind the head out. Flip to the back. Here Flip to the front. I'm gonna show you from the back out. Flip the back here. Flip to the front. One more out. Flip to the back. Bring it up. Nice. Right here we're gonna go. Good morning. Drop, step, pivot, squat. Drop, step, squat. Stand up. Good morning. Drop, step, pivot, squat. Nice. We're gonna move in all planes because, you know, I love to move in all planes, especially on core day, because core just requires, like, every muscle from head to toe. In my opinion, it's not just my abs. It's head to toe. Okay, so we're gonna get you moving in all planes. We're gonna do some uneven loads. We're gonna do lots of fun core moves today. A lot of them you've never even seen before, so that's fun. We gotta. We had to get you to crush. Show up again. Here we go. One more each way. One more each way. Nice work. Here we go. Last one. Nice. Step to the side. All standing today, by the way, too. So let's go for some external rotations. So I'm giving you all standing mobility. A little external rotation or figure four and then switch. External rotation, figure four, let it down. Switch. Nice. So we're going to open those hips from a standing position. You guys wanted standing abs. Here it is. We love to hear your comments. We love to hear what moves you guys love. Nice. All right, now you're gonna go for internal rotations. Ready? You're gonna drop down into a squat. If this feels comfortable to you, Rachel's gonna hang out in a squat pry. I'm gonna go knee drop. Knee drop. Internal hip rotations. Call it cool. Break dancing moves. I could be in the Olympics break dancing. I think they're taking it out. I think it's not gonna make the. Oh, one. And done. I think it was a one and done. I think it was one. Done. Come on, let's go. High knees. Get them up. Get them up for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Let's take it wide. Let's go for some lateral lunges. So I'm gonna hit to the side up. Hit to the side up. Nice. Do it again. Nice. This time we're gonna hang out. Can you hit to the side? Hang out. And open T spine rotation. Stand up, hit side, open, T spine rotation. Nice. Let's do it again. Hit side, open, T spine. That feels nice and juicy and good for those hips. Hit side open. Nice. Take a nice wide leg forward fold. It feels really good. Hang out here. Walk those feet in underneath the hips. Stop bending the knees. Roll it all the way up. When you get there, two big shoulder rolls. Up, back and down. Up, back, and down. Every time we got a weight here. Take your hands, chop down, up, step through. Okay, so my step follows the hips. Come up. Three, two, two, one. Jacket, jacket, jacket. Eight, seven, six step throughs. Winch up on the other side. Three, two, one. Left foot forward, right foot back. Back here, hup. Back here. Hup. Nice. Lots of power coming from those hips. Up. Nice. 4, 3, 2, 1. We got more mobility that's going to come at you in between each circuit. Okay, so we'll add some more. More mobility in between the circuits. Ready, Rach? I'm excited. I love having mobility built in. This is like my favorite format. Put your band on, Take it six inches above your knees. We're just going to do one more set of squats because you didn't do enough squats yesterday. Just gonna get everything nice and fiery. A couple squats here. I always think this feels good. Knees drive into that band. Really great way to just make me really prepared for my workout. To add a couple banded squats. 4, 3, 2, and 1. Now, if you're with me, that band's gonna come down to your feet. All right? You're Put it on the bottom of your feet like that. It's gonna loop around my shoes just like that. Okay. You can add a couple marches here. Rachel's gonna do it without the band. Now we're gonna get real spicy. Grab your weights heavy if you can move one. 30 seconds on, 15 seconds off. Going to rack them right here. You're just front racking. Three marches. Hold one, press so it looks like this. One, two, three. Can I hold the right knee? Press on the left. Oh, there it is. Hello, core. Let's go, Rachel. Let's go right into it. Let's go. Three marches. Hold press in three, two. Let's go. March, two, hold. Oh, come on, Lindsay. Press on the left. Back to March. March 2. Hold. Press on the right. Oh, this band. This is tough. Next level. 1, 2, 3. Now I found it. Come on. Get the knees up to the hip. One, two, three. One more each way. Here we go. One, two, three. My favorite part is you're gonna get three stabs at that, so it's gonna get better. All right, here we go. I'm gonna take the band around my caption ankles. Caption ankles. I'm gonna grab one heavy weight. Weight's gonna go in the left hand. Oblique crunch right here. Side leg lift. Okay, Oblique crunch, side Leg lift. We're gonna hit these side abs on the right. We go in three, two, let's go. Let the weight pull you down. Crunch up, lift. Okay? I want you to just put your hand on your stomach right now. As you lift, you feel that side abs right here. Now do you feel how much core engagement on that lift right away? One of the most underrated core exercises I'm gonna say right here. Uneven farmers carry with a side leg lift with the resistance band. So many ways to work core outside of, stand outside of crunches. You guys, this one is one of my favorites. Use this a lot. A lot. Postpartum. Three, two, and you're out that 30 seconds. Go. So fast. Alright. Grab the weight with both hands. Vertical. You love this move. We're bringing it back. Tap it, chop it, tap it, chop it. As I chop, I slightly tap the opposing leg back. Let's tap, chop left shoulder. In three, two, let's go. Tap it, chop it, tap it, chop it. Taking that weight across your midline as you tap the opposing leg back with some resistance. Down, up, down, up. Come on. Yes. Team. Yes. Let's go up right here. Final 10, final 10. Let's go. Let's go. Chop it. Nice work. Let's go. 5, 4, 3, 2, 1. Yes. Rest. Same circuit, same moves. Okay, I'm gonna go back to my twenties, take the band back to the bottom of my feet. Three marches, one shoulder press. Three marches, one shoulder press. Rack it, Come on. Three, two, let's go. One, two, three, hold, push. How do you get that first one out of the way? Now it feels better. Balance, stability, core working it all. Adding weight for strength. Band for constant tension. This is next level core training right here. Up. Let's go. March. Two, three, push. And you're out. There we go. Band comes up. Calf, ankle, shit or calf ankles. Okay, weight in the right hand. Oblique crunch for the left. Okay. Side leg lift on the left. In three, two, let's go. We crunch leg lift. Place your hands on the muscles that are working. Make that mind muscle connection right here, right now. Inhale, down, exhale, lift. Push it out. Nice big inhale. Can you keep the exhale as the lift and the lift? Inhale, exhale up and out. Inhale, exhale up and out. Nice work. Three, two and one, squat chop. Put two hands on that weight. Hold it vertically. Tap it, chop it. Let's hit the right shoulder first this time. Right shoulder, left leg slightly taps back. 30 seconds. It's a little bit to add some power here. In three, two, let's go. Up. Come on. Up. Yes. Team up. Let's go. Boom. Take that weight across that midline. Bring it up to the shoulder with some intensity. Nice work. Come on. We're not just looking to increase weights during this program. We're looking to improve overall muscle tissue, balance, stability, coordination, and how you perform every single day. Final three, two, one. Let's go. Whoa. Stand back to the feet. Last time. Third set. Rach is the best set. You already know. Third set. The best set. Come on. Get a water break after this. Third set. Can we make it through without any taps? You also get one minute of mobility after this. Rack em. Three, two, Go. March. Two, three. Hold. There's that tap. Rachel. That's a pull up. High stakes three. Hold. Press. I'm here for it. We said 20, 25 is the year of the pull up. Let's do it. Every tap equals a pull up. 1, 2, 3, up. Push. 1, 2, 3, Up. Push. One more on the other side. 1. 1, 2, 3. Up. Push. Woo. Holy bananas. There you go. Van comes up right here. We're just going to hold the weight right at my chest. Alternating leg lift, lift, and lift. I'll wait for you, Rach. Sorry, my b. No, we got you. Alternating lifts in three, two. Let's go. Lift and lift. Really think about your core and what it's doing right now. Okay. When I think about how shoes tie a shoelace, your core is coming in just like those shoelaces do right here. Come together as you lift. You want more of a challenge. How far can you get this weight away from your body? Bring it out just a little bit from your chest. Come on. 10 seconds. Up. Farther the weight is from your body. Harder it is. Let's go. Four, three, two, one. Yes. Team, go. Come on. Squat. Chop. Let's go. Heavy. Final time. Chop. Grab that weight. Let's go. Tap it to the left. Left shoulder. Last 30 in three, two. Let's go. Come on. Right here. Yes, you can. 30 seconds. You get a water break and mobility on. On the other side. Push. Come on. This program was strategically designed. You can do this. Okay? Working different muscle groups every single day. You got this. Stay in it. Final five. Four, three, two. One more. Yes. Nice. I got a shoelace coming on tight. No band for circuit two, but we're going to keep the band for mobility right here. So hold on to it. Grab a quick sip of water, take the band off. We're going to use it for mobility. We got one minute of mobility. Put the band underneath your right foot. Okay? Nice and stable right here. Holding onto it with my left hand or. Sorry, right hand. Right hand. Your right. Can you just do a single leg deadlift? Float it. Can you slightly open those hips? Airplane. Open those hips. Good. Come square. Grab the band with your right hand. Step out wide. Lateral lunge to my left. Left hand on the band. Use that band. Just let it pull you. Let the band pull you down. Stretch. Open that shoulder. Open that back. Yes. Stand up through that leg. Drop down one more time. Let the band pull you across. Nice. Drop the band. Come nice and deep here. Option to pop these toes up towards the ceiling. Open those inner thighs. Yes. That feels good. Right? Let's do it on the other side. Take that band underneath the left foot. Single leg deadlift. And come towards you a little bit. Single leg deadlift. Sorry. You got it. Right. Left hand. Left. Okay. Open those hips. Airplane, airplane. Soft bend in that standing knee. Can you open those hips? Square them off to the mat. Grab the band with the right hand. Step to the right. Let the band pull you through. Let it pull your arm across. Okay. Nice. Stand up. Drop back down. Let that band pull you through. Let it pull you through. Big inhale through the nose. Exhale, release. A little bit deeper. Let the arm pull through. Drop the band. Caustic squat toes go up towards the ceiling. Open those inner thighs. Come back up. Wide leg forward. Fold. Let it all melt. Feels good to move your body. Feels good to be able to do things. To take your joints through a full range of motion. We got two beautiful legs, two beautiful arms. Set it down. Stand it up. Who's ready for Circuit two? Way to go, Liz. Circuit two, that's your mobility. We go to Circuit two. Circuit, Circuit two. Then there's another minute of mobility on the other side of that. Yeah. No band for Circuit two. Okay. No band for Circuit two. Got another new move for you. Circuit two is like nothing but new move alert. I feel like we're gonna be sounding the horn non stop sounded the whole time. Okay. Good morning. Drop step, cross body, crunch. Take that weight right here. Rack it across your chest like this. Feet are parallel. Toes face me. Hinge, stand, drop left. Crunch right. Feet come back together. Hinge, drop, right, crunch left. You see that? That's fun, right? Here we go. Ready, Rachel? Yeah. Put it on your back. Whatever. Feels a little better for you. I feel comfortable for you. Ready? Let's go. Three, two. Let's go. Hinge, drop, left, crunch right. Feet come back together. Hinge, drop, right, crunch left. Moving in all planes. Right feet are bilateral. Step drive. Okay. If the step drive doesn't feel good for you, follow rage. Step drive. Little drop. Step. Transfer the load. Nice work. Good morning. Step drive. Nice. Good morning. Step drive. Nice. Good morning. Step drive. Three, two. You're out. And take this heavy weight. So circuit one. We had that band on. It was hitting here. Now let's hit here. Inner thighs adductors. Yeah, it's going to get spicy. This weight is just for me to use as a marker. My heels are going to lock up against it. I'm squeezing my feet into that weight to activate my inner thighs. As I do that, I have a weight here in my right hand. I'm going to sit in a nice chair pose, squeezing my heels into that weight. I'm just going to swing it for 30 seconds. You got to hold a chair and swing that weight. Brutal. Let's go. Three, two, sit. Swing. So you're holding isometric holds for the legs. Okay. Nice long arm. Your arm is swinging that weight transferring you. Feel your core fire up. Sit back. Come on. Squeeze that weight between your heels. Activate those inner thighs. Come on. We all know that our core is so much more than just our six pack muscles. Okay, 29 muscles from shoulders to pelvis. Let's go. 5, 4, 3, 2, and 1. Something new, always fun. All right, now we're gonna move in all planes again. I'm gonna grab a little bit of a lighter weight for this. A little bit of a lighter weight for this. Let's see. We went to the right demo. Right hand. Go right. Gonna move my weights out of the way. Okay. Rachel's gonna rack it at her shoulder. Okay. I'm gonna put it overhead. This is gonna go overhead. Up, 45 degree step. Windmill down and back up. Yeah, you can do it. Try it. Follow Rachel for the modification. 45 degree step. Okay. And I'm gonna keep this arm overhead the whole time. Just like I wouldn't a windmill. Brace it. Dumbbell stacked on shoulder. Three, two. Let's go. 45 degrees up. Eyes go to the weight. Power up. 45 degree step. Fingertips to the ground. Power up. Yes. Training in all planes. So strong. Taking that weight overhead. Holy bananas. Does that attack the core in a whole new way, Guys, up. Crushing this. Absolutely crushing it. Come on. Yes. Up. Come on. Five, four, three, two. And you're out. Those are your three moves. You get two more stabs at them. Good morning. Drop step, squat. Grab your heavy weight. Let's go. Racket. I'll try on the back with you, Rach. Yeah. Mix it up. 2. Let's go. Hinge, drop, left. Crunch right. Hinge, drop right. Crunch left. Hinge, drop left. Crunch right. Nice. Hinge, drop, drive. Hinge, drop, drive. I like this because the standing core workout from Strong20 was one of our most popular workouts, like, ever. Yeah. And this is, like, building on. It totally is. Come on up. Drop, drive. Five, four, three, two. You're out. Yes, team. Okay, ready. Put this on the ground. Find that chair. Squat, Dumbbell, left hand. Dumbbell, left hand. Hook those feet around, engage those inner thighs, sit back in your chair and swing in 3, 2. Let's go. Come on. Come on. Yes, you can, team. Right here. Come on. I'm trying to push you to be better. Try something new. I had a devotional this morning. It was Second Corinthians. It says, we are pressed on every side by troubles, but we cannot be crushed. Alright? God's gonna make something beautiful out of that mess. Whatever you're facing right here, we're pushing you. We're gonna help make you physically and mentally stronger so you can tackle all those challenges that are gonna come at you in life. Let's go. Four, three, two and one. Yes. Here we go. Last move. I need a lighter weight for it. Dumbbell right hand, 45 degree step to my left. Windmill reach. Punch it overhead. Three, two. 45 degree step. Look at the weight power up. 45 degree step, look at the weight power up. Yes. Step it, reach it, Drive it. Come on. Right here. So strong. You got this, team. Shoulder, stability, core. Oh. Drive off. 10 seconds. Stay with me. Stay with me. Come on. 5, 4, 5, 3, 2, 1. That is so hard. Way to go, Lance. That move is so challenging. You guys are so strong. All right, one more time. One more time. Let's do it. Third set, Rach. Oh, he's the best. Set. You know what's coming. Hit me. Good morning. Pivot, step, crunch. Three, two, let's go. Good morning. Pivot, step, crunch. Good morning. Pivot, step, crunch. Good morning. Maybe you're doing this at 5am Good morning, team. You're crushing at 5pm you're still crushing it. Noon. Still crushing it. It doesn't matter when you do it. What matters is that you show up and you do it. Guys, put in the work. Let's go. Come on. Step. 5, 4, 3, 2, 1. Rachel, crushing this time. Grab one weight, no dumbbell between your feet. You're just gonna go hinge, swing, hinge, swing. It's gonna alternate side to side. Dumbbell, left hand. Three, two, hips, back drive. Switch hips, back drive. Switch. Hips. Back drive. Switch. Transferring that load across that midline. Side to side as you sit those hips back. Hello, core. Come on. Hello, power. Yes. Nice work. This. And one more move. Let's go. Come on. Five, four, three, two. You're out. Take a wide stance. Okay, dumbbell. Left hand, sit left open. Sit right open. Here we go. Double left hand, hit left. Three, two. Hit left, open. Hit right, open. T spine rotation across that body. Little strength. Core mobility right here. Come on. Yes, you can. We're going to finish with some good mobility after this. Come on, come on. Finish strong right here. 5, 4, 3, 2 and 1. Put it down, walk away and go lay. Yes. Rach, nice work. Put the weights away. Quick tip. Let's stretch, let's stretch, let's stretch, let's stretch. There we go. Nice. All right, Standing cat cow, guys. Here we go. Round through that spine. Open up. Round through that spine. Open up. So proud of you for showing up today, putting in the work. All right. Nice. You can call it. Maybe we gave you a little bit easier day three so you'd show up. I don't know. Let me tell you, day four is going to be fire when you come back. Now let's go into a kang squat for arms. Hinge squat, hips high. Stand tall. Hinge squat, hips high. Stand tall. Hinge squat, hips high. Two more. It feels good to move your body in that full range of motion. Last one. Hinge squat. Just hold this squat. Hold the squat. Just try side to side. Press those elbows into those inner thighs. Nice work, you guys. I'm so proud of you for showing up today. Push those hips all the way high. Stop bending the knees. Roll it all the way up. I want you to sit back into a chair pose. Take the left hand outside the right knee, reach and open. Nice work. Bring it back to this chair pose. Left hand outside or sorry, right hand outside, left knee reach, back and open. Nice. Bring it all the way up. All the way up. Standing external hip rotation. Just like we did in the world. Nice. Can you get a little bit deeper? Hold it here. Feels so good. Set it down. Switch it out. Standing external rotation. Try again. Oh, are those pull ups? Balance at the end. Those kind of pulse. Rachel. No. We'll say no. Nice. Nice. Set it down. Yes. Team to go. That is day three core mobility. We want you to come back. We got day four, upper body, arms. But if you want extra abs on the mat after this, you got to join our YouTube community. We've got an extra 10 minute AB burnout just for members to add on to this workout. Okay. How you get there is hit the join button on our channel. You can come part of our YouTube community for more workouts, more accountability, and more us. More us. Have a great day, you guys. Awesome job crushing that standing core workout. I hope you loved it. We've queued up day four, arm day right here. Otherwise, you can find this entire two week challenge in this playlist right here. Have a great day.