Perform 20 Day 5: 20-Minute Full Body Abs Workout (Low Impact + High Intensity)

Hi, I'm Lindsey Baumgren. I'm Nourish Move Love, and this is your full body and abs workout. Day 5 in our Perform 20 program. Get the full program when you hit subscribe to my YouTube channel. Or better yet, click that join button and join my YouTube community for more workouts, more accountability, and more support. All right, team, you made it day five of perform 20. We are finishing week one so stinking strong. Are you ready, Rach? I'm so excited. It's gonna be fun. I'm excited because it's a full body banger. That's what I'm just gonna call this, a full body banger. You. This is a full body workout. It's an awesome format. It's going to be a lot of fun. It's going to be tough. And so Rachel's going to have some modifications. If you need them, you can follow along with Rach. Otherwise, what you have today is seven full body exercises. You're going to do each exercise for 30 seconds of work, 15 seconds of rest. You do it twice, and then we're going to go into an ab burnout. No pull ups today. All you need are some dumbbells. We got anywhere from 15 to 25 pounds. We're up in the ante. We're going heavy and we're going hard. Day five. Let's do it. Let's do it. We're going to get started with a good full body warm up. So let's start there. Inhale, reach up nice and tall. You're going to kick out your right foot. You're going to give me a nice hamstring scoop. When you get to the top, you're going to give me a full shoulder rotation. Switch it out. Left foot out. Big scoop. Full shoulder rotation. Right foot scoop. Big full shoulder rotation. Nice. Awesome job. You guys are feeling a little tired and sore from the week. You take this at your pace, but I want you to try and go heavy. I want you to challenge yourself. If you're going to give me 20 minutes, I want your best 20. Nice. One more on the left, one more on the left and we switch. Nice work. We're gonna go to the left. Take a nice wider stance. You're gonna drop right arm to the ground, left arm high. Follow fingertips, stand tall, then give me a squat. Okay? Push the hips back open. Rotate, stand tall and squat. Throw in some new warmup moves at you. Right on those two. We gotta keep you coming back for more. It's the mobility and the strength that we're here for today. Squat it out. Nice work. Tap down, open gaze is gonna follow fingertips. You're getting a thoracic spine rotation. That's upper mid back rotation. Nice. Drop it low. One more to the left. Nice work. Drop it low. Going to show you a move you're going to do today. Split squat, Right foot forward, left foot back, split lunge. So you're going to give me one split lunge and then one split deadlift right here. So hips drop down. Knee drops and then hinging through that front leg, drop. Back knee, hinge through that front. Hammy glute. Drop. Back knee, hinge through the front, hammy glute. One more drop. Back knee, hinge to the front, hammy glute. Now you're going to give me a knee drive. External hup. External hoop. External hoop, external. Nice active warm ups today. Active warm ups. I like doing this one before I go for a run. Get Those hips warm. 3, 2, 1. Switch your side. Left foot forward, right foot back. Drop the right knee. Stand tall. Hinge through the left foot. Drop the right knee. There's my balance. Hinge through the left leg is what I meant to say. Glute hamstring. So I'm working right here. The muscles that are working, really tensions on the left leg. Left glute quad, left hammy glute, left glute quad, left hammy glute. One more, one more. Left glute quad, left hammy glute. Back to that knee. External hup. External hoop to the side. Hup to the side. Hup to the side. Nice. Four, three, two, one. Yes. All right, we feeling good? Let's walk it out to a plank. Hit the mat. Walk it out. Hold it here. Let's go for a big step in. Right foot outside, right hand. Easy twist. That feels good. Drop the elbow down towards the mat. Can you get there? Open it back up. Set it down. Switch it. Left foot outside, left hand. Easy twist. Drop the elbow. Easier for me to get to the mat on that side. Open it back up. Set it down. Do it again. Do it again. Right foot outside, right hand. Easy twist. Nice work. There we go. Drop it. Nice. Set it down again. Other side open. Set it down. All right, we're going to show you another move you're going to do today. Pretend there's a dumbbell off to my right. I'm going to do a push up walk. Grab that weight row. Walk back, push up walk. Grab the weight row. Let's pretend the weight switches. Over here, over here to the left, left. So I go push up, walk, grab with the left. Pull, walk back, reset. Push up, walk, grab with the left. Pull, walk back. Nice. Woo. We're not going to do it and make you do any more push ups, okay? Not in the warm up. Cat, cow. Drop the belly, lift the chin. Reverse it. Spine tucks up towards the ceiling. Found a nice neutral spine. I'm going to find kneeling position. Rachel, you can show the standing option. Couple new moves today, so I want to make sure we're prepared. Trying to have a dumbbell in my left hand. Hinge clean. Push. Nice. Reset. Hips back, hips forward. Drive up. Take it down right here. Hips back, hips forward. Drive up. Take it down. Other leg. Let's switch it. So dumbbell in the right hand. Hips back. Drive up with power. Push it. Nice work. Hips back. Drive up with power. Push it. One more right here on this side. Hips back. Drive up, push. Nice work. Bring it up. We're gonna hit. Lateral lunge, three high knees. Lateral lunge three high knees. Take it to the right. Right here. Hit it. Drive. 1, 2, 3. Hit it. Drive. 1, two, three. Nice active warmup for you today. Up. 1, 2, 3. That gives you a taste of what your workout's like. Whoo. 1, 2, 3. Nice work. Hit it. Drive it. 1, 2, 3. Hit it. Drive it. One, two, three. Last one, you're out. Hit it. Drive it. One, two, three. Ready? Do this thing, Rach. Let's go. Quick sip of water. We jump in seven full body moves. Go through all seven. Do it again. You just got to go twice. 30 seconds on, I'm going to start real heavy. See how long I can hold on to these 25 pound dumbbells today. First move, uneven squats. You're going to rack one on the right, one on the left. I'm gonna go between my legs. Mix it up. Give me a squat stand switch with a bicep curl, squat, stand switch. Okay. The bicep curl is separate of the squat, so I'm not using momentum to curl. It's separate. It's going to be hard, especially with 25s. Rack it on the right. Left is between your legs or outside that left leg. Squat curl at the top. 30 seconds in three, two. Let's go. Squat, stand, curl, switch. Whoo. Squat, stand, curl, switch. Just getting into it. Nice work, team. Switch it. Come on. All 30 seconds. You can do anything for 30 seconds. I want you to break it down one rep at a time. You're already in the final 10. Let's go. Up. Switch. Five, four, three. One more squat and you're out. Try and stay heavy here. Right foot forward, left foot back. We did it in the warmup. Let's do it again. Squat, split, lunge, split. Deadlift. One, lunge. Drop the back knee, then hinge. Three, two, let's go. Drop the left knee to the mat. Drop the hips forward. Chest to the ground. Shoulders stack, shoulders go to the big toe. Shoulders stack, shoulders go over my toes. Yes. Drop the back knee. Drive through the hips. Quads and glutes. Glutes and hammies. 10 seconds. You only do each leg once. Come on, come on. Yes. Four, three, two, one. Down to one weight. One weight. It's gonna go off to your right side. Remember the push up, walk over, grab, push up, plant left, grab right, row right, push up, walk. Grab that weight in 3, 2. Let's go. Push up, walk it, grab it, pull it, set it. Walk back, pushup. Walk it, grab it, pull it, set it. Walk back, pushup, walk over with control. Set down that weight with control. Walk back, chest, back. Big compound moves today, guys. Woo. Come on. 10 seconds. Up. Pull. 4, 3, 2, 1. 1. I hit my knees. Rachel. Standing. Same thing we did in the warmup. Right here. Dumbbell at my right. Hike it as I drive the weight up to my shoulder. Left foot comes to meet it. Single arm press because my shoulders didn't get enough love yesterday. It's going to raise that heart rate. It's going to raise that heart rate. We go in three. It's very functional, guys. And two. Let's go. Hips, back, drive up. Plant, push. Nice. Reset. Hips, back drive, push. 25, come on. Drive, push. Yes, team. Come on. Hips, back, drive, push. This is power. This is functional. How often do you get off the ground like this holding a 25 pound toddler? Come on. Back drive. Five, four. One more. Three, two, one. Yeah. Okay, we go full body. Full body. Ready? Give it my best shot here. It's a full body burpee. If you want. My chest is gonna find all the way to the ground. Come up. Feet step wide, hips hike. Swing the weights overhead. Rack reset. All right, you can give me a clean to the shoulders. You can go full body. Ranger Dumbbells overhead. 30 seconds. Chance to push yourself. Right here. In three, two. Rachel's got your mod. Standing squat clean. Let's give that countdown one more time. In three, two. Let's go. Hit the deck. Step wide. Grab drive the hips forward. Rack reset. Come on. Hit the deck. Drive the hips. Let's go, team. Right here. Come on. So stinking strong. That's what you are for these 30 seconds. You are strong, athletic. Let's go. You're not going to get a ton of reps and you're already in the final ten. Come on. Five, four, three, two, one. Challenge. All right, two moves. Left lateral lunge, knee drive. They're very simple moves. Very simple moves. I'm going to take one weight racket. We did the right side, so let's go. Right lateral lunge. My right knee. Drive, hold. Lateral lunge, knee drive, hold. That's it. In three, two. Let's go. A couple big compound moves. Let's finish with some simple strength. Hit right, drive, hold. Hit right, drive, hold. It helps me to think about transferring the weight to the outer edge of my foot. Drive off that bent knee. Transfer the weight to the outer edge. Drive off that bent knee. Drive up with control. Get that knee up and lie with that hip. Come on. Outer hips, outer glutes, right here. Drive. Nice work, nice work. 5, 4, 3, 2, and 1. You didn't get isolated triceps yesterday, so you get them today. Overhead triceps, overhead triceps. One heavy weight dumbbell up overhead. Hide it. Show it. In 3, 2. Let's go. 30 seconds. Hide it, show it, hide it, show it. Punch to the gut. Simple move. This is the Seven of Seven move. Seven of seven. Right here. Come on. Today is quick and and dirty. You do all seven moves one more time, we finish with abs on the mat. Let's go. Finish strong. Final five. Four, Three, two. Give me one more and you're out. There it is. Grab a quick sip of water. Come on. You're back to the top. Back to the top. Squat. Bicep curls. Switch them. Uneven load. Let's go. Back to the top. Ready, Rach? Let's do it. Let's go, Lynn. Racket on the left, racket on the left. Squat curl. 30 seconds. In three, two. Let's go. Squat. Switch. Come on. Yes. Let's go. Switch. Yes, Guys, drive out of that squat. Keep a nice neutral neck, neutral spine. Boom. Come on up. Switch. Yes. Team. You are so strong today. Let's go. 10 more seconds. Fight for it. Right here. 10 more seconds. Come on. Split lunge. That's where we go. In 5, 4, 3, 2, 1. Set it down if you need to. Left foot forward, right foot back. One lunge. One Deadlift. All the work is in the left front leg, okay? Three. Grab them. Two. Lunge. Let's go. Lunge. Deadlift. So drop the back knee. Soft bend in that front leg. Still hinging over. Tap those Weights down if you can. Range of motion is going to look a little different for everyone on this deadlift. In this split stance, keep the weights close to the body, close to the side. Crush some oranges in those armpits. Let's go. Four, three, two, one. More deadlift. Yes. Down to one, right. Down to one. Dumbbells on the left side. Push up, plank, walk. Grab it with the left hand. Rowing just on the left. You're there in three, two. Let's go. Push up, walk, grab, row. Walk back, push up, walk, grab, row. Take it back, come on. Push up, walk, grab, pull. Yes, team, very functional right here. Come on. Big full body move. You're in it. Finish it. 5, 4, 3, 2. Instructor counting. That was some instructor counting. Lindsay, dumbbell on the left. I'm kneeling. Rachel, standing dumbbell on the left. Hike it back. Clean it. Push it. Three, two, let's go. Clean. Push hips. Back drive, push hips. Back drive, push. Hip, mobility, strength, core, shoulders. Come on, up. Let's go. Ten seconds. Drive, push. Five, four, three. Yeah, ladies. Failure. That's a good thing. It's a good thing. You guys grab that other weight. You're either going, squat, clean, full body, burpee. Ranger, with me. Squat, clean, full body, burpee, Ranger, come on. We take this workout and make it hard because we shorten the rest time. 15 seconds of rest. You want to increase muscle adaptation in a short amount of time. That's what this workout does. I'll tell you more about that, but first, I need your best effort. We go in three, two. Let's go. Hit the deck. Jump it. Drive the hips. Get them up. Come on. Second time. Can you do it a little bit better than the first time? Come on. I love this move. It makes me feel so strong, so athletic. Remember that athlete I was back in college? I'm stronger now. Come on. Ten seconds, let's go. Five, four. Yes. Three, two. Set them down. Whoa. So big. Move. One weight. Lateral lunge to your left and a knee drive. Let's go. Grab it, goblet. Here we go. Hit left. Three, two, Go left. And drive. If you're asking yourself, what is muscle adaptation and why do I want more of it? That's the process by which your muscles change in relation or response to exercise. If you want greater muscle change, you have to work harder in the amount of time you have. Today, it's 20 minutes. That means I need your best effort in 20 minutes. All right? Come on. Four, three, two, one. If I'm brutally honest with you, and I want to Be honest with you. Because I want to be your trainer and that requires honesty. Most people are not working as hard as they think they are. Be an outlier. Let's go. Three, two, triceps. Come on. Challenge yourself. Get uncomfortable. Be above average. Right here. Showing up. Put in the work. Come on. Those last two to three reps. That concentric motion, which here is your push to the top right there. Concentric, eccentric, Concentric. That concentric. Should be so hard right now in the final. 5, 4, 3, 2, 1. Yes. To go. Lynn, seven moves. You did it. Nice work. Hit the mat. Hit the mat. Ab Burnout. Let's do it, Rach. Let's do it. I'm going to take my heavy weights as an optional anchor for me. Rachel's got your core mods. Same thing. 30 seconds on, 15 seconds off. I'm going to hook my left foot under my weight. Right foot is going to float. I'm doing a full sit up and reaching the dumbbell towards my right toe. Single leg, sit up, reach for the toe. Rachel has a single sided dead bug. 30 seconds in. 3, 2. Let's go. Nice work. Yes. Can you pull the toe up towards the weight? Inhale down, Exhale, lift. Inhale down, exhale, lift. Come on. Yes, you can. Come on. We're gonna hit each side once. You only got to do each side once. I want your best effort right here. Yes. You got it. 10 seconds. Come on up. Finish it. 5, 4, 3, 2 and 1. Can you take this weight? Can you hold it overhead? It's going to be challenging. Come to my left elbow. Right arm is going to punch overhead. Hold it here. Legs come up to meet that dumbbell. Yeah. Say holy bananas in three, two. Rachel's got your modification. She's going to pull the knees. Knees in versus straight leg, straight leg harder. Either way, neither of us are letting this left shoulder creep into that left ear. All right, this is when I say, wish I had that 10 pound dumbbell on set. It's feeling mighty heavy over this left or right shoulder. Come on, obliques. Come on, obliques. Let's go. Five, four. Everything is shaking for three, two, and one. Whoa. Single leg crunch. Single sided dead bug. Other leg. You got two beautiful sides. Let's use them. Come on. Left leg out. Crunch. Single sided in three, two. Let's go. Reaching that weight up towards that toe. Reaching that weight up towards that toe. You got it, team. Let's go. Finish strong. You are so stinking strong. It's day five, week one. You've made it. That end is in sight. You are so close. Finish week one. Come on. Why did you show up today? Keep that at the front of your mind. Right here. 4, 3, 2, and up. Come on. Finish it. You're up and over. Dumbbells over the left shoulder. You're stacked on that right elbow. Straight legs or bent legs, it's your last move. Get it up. 3, 2. Let's go. Come on. How straight can you get those legs? Yes. That's my challenge. You got shoulder stability and strength happening. You got obliques that are working. You got a mind that is so strong it made it through all five days. Come on. This is building mental toughness just as much as physical toughness. Right here, team. Finish it. Last five, four, three, two, and one. Set it down. Let's go, Linds. Week one, full body banger. I told you, right? Full body banger. Did it deliver? Whoo. Let's stretch. Let's stretch. Up and over to tabletop. Up and over. I'm proud of you. So proud. Week one, drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Chin to chest. Nice. Right leg kicks out. Right arm opens. Follow with your gaze. Now thread the needle. Do you see that sweat droplet? Just go straight into my eyeball. Nice big inhale. This is where you get to slow it down. You get to thank your body for being so, so amazing and moving with you today. You need to thank yourself for showing up, putting in the work. I've said it once, I'll say it again. Come back to center. The whole reason Nourishment Love exists is because fitness has made me a better person, a better mom, a better wife, a better daughter, all of those things. I just want to share that passion with you. And I hope today you feel that because you showed up for yourself. You are the best version of yourself. Right? You did it 1% better every stinkin day. That's what we're going for, guys. That's what we're going for right here. Tuck the tailbone. Nice. Tick tock it out. 45 degrees. Tick tock it down. Right elbow pushes into right knee. Nice work. You can stay here. If it feels really good for you. And you're real flexy and bendy, you can take a half wrap. Nice. So proud of you for showing up. So proud of you guys for finishing week one. This is no easy feat right here. Kneeling chest expansion. Chest expands. Knuckles pull away from the tailbone. Neck rolls side to side. Bring it out. Hip flexor. Other way. Tuck the tailbone. Swing it out 45 tick tock it. Wrap it if you want to. Wrap it if you want to. Awesome job. If you're loving these workouts, we have 10 minute add ons. If you want something more, this 10 minute add on is linked down in the description. All right, you can always check that out. Otherwise, we're gonna see you back on this mat for week two. We've got five more workouts coming at you next week. Bring it back. Have a great day, you guys. Awesome job crushing that full body workout. If you loved it, hit subscribe to my channel. I've queued up day six right here for you. Otherwise, find this entire two week challenge in this playlist right here. Have a great day.