Perform 20 Day 6: 20-Minute Full Body Strength (with Abs)

Hi, I'm Lindsey Baumgren of Nourish Move Love and this is your full body dumbbell workout, day six 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 for more workouts, more accountability, and more support. All right, team, welcome to week two of Perform 20. Rach and I are bringing the energy through our leggings.

Party pants on.

Party pants. We put our party pants on for week two. I love it. I'm joined by the amazing Rachel.

Hi.

She'll be offering modifications throughout today's workout. We're starting this week with a full body dumbbell workout. I've got anywhere from 15 to 25 pound dumbbells. Get that pull up bar out if you're going to use it again today. We're going to use that pull up bar. Rachel's always got your standing modifications with weights on the mat so you can always follow along with her. This is what your workout looks today. You got three circuits. We call this our shred format. You love it? I love it. We got three moves per circuit. We go arms, legs, abs, arms, legs, abs. On repeat. You do each exercise for 30 seconds on followed by 15 seconds of rest. All right, we're gonna knock out the three circuits. We're gonna hit the full body. It's gonna be awesome. It's gonna be great. Do each circuit twice and you're done. You in, Ray? Let's go. She's in. Let's get started with a warmup. We're gonna start standing feet hip width, distance apart. Take your right arm. Give me a big arm circle back. Then give me a calf raise. Nice. Left arm. Big arm sweep to the back. Give me a calf raise. Do it again. Right arm big sweep to the back. Calf raise on the left. Big. Nice shoulders. Got a little spicy in week one. We're gonna get them nice and loose for week two. We' a solid full body dumbbell strength workout. All right, team, it's going to be fun. One more on the left. Nice. Calf raise hands. Go behind the head. Kang squat. So you hinge, you drop, you pop, you pull. Do it again. Hips back, hips down. Hips high. Stand tall. Push them back. Drop low. Hips high. Stand tall. Do it again. Go hamstrings. Get in those hips. Back to the hamstrings. One more time down. Take it wide, take it tall. Take it to the back of your space. You're gonna give me two squats and you're gonna plank Walk out. Down, up, down. Hit the mat, walk out. Find a nice high plank. Shoulder tap, Shoulder tap. Let's walk it back in and do it again. Here we go. Two squats. Down, up, down. Hit the mat, walk out. Two shoulder taps. Tap it. Tap it. Nice. Do it again. Do it again. Up, down, up. Hit the mat, walk it out. Two taps and then hold it here. Hold it here. Nice. Right foot outside right hand. Easy twist. Nice. Can you drop the elbow down towards that mat? Open up again. This time, can you thread right wrist under left wrist? Thread it. That feels good. Nice. Set it down. Switch it out. Left foot outside, left hand. Easy twist. Drop the elbow. Nice. Open it back up. Thread it. Left wrist goes under right wrist. Nice. Step back. Switch. Let's do it again. Right foot outside, right hand. Big easy twist. Set it down this time. You can stay here or you can jump. Switch. Big easy twist. Set it down. Jump. Switch. Big easy twist. Set it down. Jump. Switch. Big easy twist. Set it down. Walk it into tabletop. Cat, cow. Drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Tuck the chin to chest. Find a nice neutral spine. We're gonna go from here. We're gonna hover into a bear crawl hold. All right? Rachel's gonna give me some bird dog. I'm gonna show you. I'm gonna go bear crawl. Hold. And then now, can I lift my right or left hand? Right leg. Hold. 3, 2, 1, switch. Lift right hand, left toes. 1, 2, 3. Nice. Switch. Lift left hand, left or right toes. 3, 2, last one. Lift the right hand and the left toes for 3, 2, 1. Whoo. Just taking it up today. Tuck the toes, hips go high. Pedal out the heels. Nice work. Big inhale through the nose. Big open mouth. Exhale. Bend the knees. Push high. Bend, Push high. Shift it forward. Find that high plank. 2. Push ups. Knees or toes down, up, down, up. All the way up and over onto your back side or onto your bottom. Sorry. 90. 90 hip rotations. Because they feel so good. Here we go. Take your chest, split your shin in half. Nice forward hinge. Stand up. Big hip rotations. Nice and juicy hip rotations. Those hips. Nice and loose here. Come up. Big hip rotations. Take the chest over the shin. Come up, big rotation for those hips. Take the chest over the shin. Come up, big hip rotation. Last one. Nice. Awesome job. From here, find a reverse tabletop. Rachel's gonna go up into reverse tabletop. Fingers, face. But my fingers are gonna face away as I go up. I'm gonna reach one arm over, set it Down. Reach the other arm over. Set it down. One more each way. Big reach. Open up the front side of that body. Set it down. Big reach. Open it up. Set it down. Bring yourself up to standing position. We're gonna go through one move you're gonna do in today's workout. I want you to master it. Okay? Come to the back of your space. Right foot forward, left toe back. Give me a deadlift stand. Step out to a 45 degree lunge on the left. Back to kickstand. Deadlift. Step out. 45 degree lunge. Training in all planes. Today, life is three dimensional. We're gonna train three dimensional right here. Come on. One more. Nice. Step out. Give me some high knees. High knees for 8, 7, 6. Other side. In 4, 3, 2. Let's go. Left foot forward. Right toes popped. Deadlift. Step out 45. Nice work. Do it again. Deadlift. Step out 45 dot Nice. Two more. Two more. Get that 45 degree lunge down. You're gonna add some heavy weights to it. Let's do it, guys. Let's go. You ready, Rach?

Let's do it.

Quick sip of water, we're jumping right in. Circuit one back, heels up, squats. Some of your guys favorite moves. All right, we go arms, we go legs. We go abs. Arms. 30 seconds of pull ups. Back to the bar, baby. Five reps is your goal if you're with Rachel. Single, single, double back row. Single, single, double back row. I'm going for pull ups. 30 seconds. Head over to my guacamole bowl with my crunched up school track from my kids. This is a true mom who works out at home right here. All right, let's do it. Pull ups. 30 seconds. Yes, you can. Let's go. Start strong. You're nice and fresh. Give it your best shot. We go in three, two. Let's go. Pull ups. Come on. Nice pulling down. Nice work. Full extension at the bottom. Come on. Yes, you can. Big exhale. Get you up and over that bar. Come on. Come on. There's five. Come on. Yes. You got this. Let's go. Keep going. Nice work. Come on. Come on. Yes, you can. Get up, get up, get up, get up, get up. Come on. What do we got? We got four, three. I'm getting one more. Come on. And you're done. Rest. Heels up, squats. Heels up, squats. Make it. I got some wedges. You could put your heels on dumbbells. You could roll up a yoga mat. Grab two heavy weights, hold one at your chest. 3, 2, 3. Squat. 30 seconds. Right here. Come on. Because we go arms, then we go legs, and then we go abs. Can you go heavy with two heavy dumbbells for me right here? Heel up is going to put more tension on the quad, the top of the thigh. This is a quad dominant squat. We're going to hit the glutes a little bit later. Nice work. Also great if you struggle with getting that full range of motion in a squat. Heel up takes out the ankle. Mobility focuses on the squat. Three, two, and you're out. Nice work. Weights are down. You're gonna need one weight if you're with me. One weight if you're with me. You're hitting the deck for your ab move, your ab move. There it is, Beast. What we did in the warm up. Let's go, dumbbell. Right hand. Give me one row, one Beast, hold. So for me, it looks like this. Knees hover. Row on the right, set it down. Lift right hand and left leg for 3, 2, 1. Okay. Can you do that uneven Beast hold. Rachel's got your standing modification. One row, three second hold in three, two. Let's go. Row on the right. Set it down. Hold. Lift for 3, 2, 1. Set it back down. Row, lift and hold. Hold for three, two, one. You feel that right quad firing up on that hold? Hold for three, two, one. Core is engaged. Come on. This is your ab move. Brand new. If you're with me Always finding new way Challenge you row. Come on. Set it down and hold. 3, 2, 1. More row and you're out. Pull. Set it down. You're out. Yes. Team back to pull ups. If you're with me, me, my heel up, squats. Ready to roll. Pull ups. Come on. Back on that bar in three, two. Let's go. I'm going to get five overhand for sure. Let's do it. Come on. That's where I go. Radio silent. Come on, Lindsay. Get up over that bar. There's that.

Come on, Lindsay. That's a real quick break.

Quick break. I'm gonna flip my grip, see if I can get three more. Come on, we got seven seconds. Let's go, Lynn.

Yeah.

Last one. Come on, fight for it. You're done. It's funny you say that because my daughter Bella hears me working out. Heels up, squats. Get up, get set up. Three, two, let's go. And I hear her the other day, she was on the monkey bars. She was like, come on, Bellwa. And I was like, oh, yes, girlfriend. You got it.

You know, Lindsey, you are always cheering us on, but I think we need to cheer you on sometimes.

Too.

And you cheer yourself on. That's super important.

Just get in there, give myself a little pep talk. You got this. 10 more seconds here. Come on, finish. 5, 4, 3, 2, 1. More squat. Cause you can. Yes. Okay, dumbbell. Left hand. Okay, row on the left. Three second beast hold. If you're with me, Rachel's got your standing option. 3 second knee drive. Hold. Come on, team. Water break after this in three, two. Let's go. Row on the left. Left hand, right leg. Three, two. Nice try. And keep those hips square and stable to the ground the whole time. Hold for 3, 2, 1. Nice work. Come on. Hold. Hold for 3, 2, one. Talk about taking the bird dog or beast and putting it on steroids. Come on, Lindsey. Row and hold for three, two. You're out. Holy bananas. That was a circuit of circuits. Circuit one. Just turn it off. We're on a circuit. Two shoulders, triceps, lunges. All right, if you've been using the pull up assist band for tricep or for pull ups, let me give you another reason to use it. We're going to use it for triceps. If you don't have the band, follow Rachel. Tricep kick back here with me. Resistance band, pull downs, squeeze and hold. Get that full extension. That's your arm move. Then we go to Bulgarians or split lunges. Let's do a team. 30 seconds on. It starts in three and two. Let's go. Pull down on that band. There should be constant tension on the band. It never comes off. Same with Rachel. Constant tension on that dumbbell. Oh, you think? Big extend, big, tiny bend. Don't come to a bend where you take the tension off. Tiny bend, big extend. I want constant tension on the tricep, the back of the arm. Come on, you got this. Whoo. Yes. Make sure that band is challenging to you. Come on. It's five, four, three, two, and one. Whoo. Nice work. I'm taking it back. Back to the box. You can do one way, you can do two way. It doesn't matter which leg. Let's go. Right foot forward, left foot on your box or behind you, like Rachel. Okay. Bulgarians or split squat in three, two. Let's go. Down and up. If you're with me, let's go for a slight hinge forward. That's gonna allow us to hit more of this glute. The more hinge forward, the greater the glute is gonna lengthen. We're looking for a length and contraction right there. Lengthen through the glute, contract, drive up through the middle of your foot. 10 seconds. Let's go. Drive. 5, 4, 3, 2. Let's do one more, Rach. Yes. Oh.

Always one more with you, Lindsay.

Always one more rep. I know you got it in you abs. I'm coming down to the mat. I'm gonna use Copenhagen plank. Rachel's got a side plank. Okay. So I'm putting my knee up on the boxer bench, right elbow on the ground. This leg kicks through. Crunch, crunch. Inner thigh adductor engaged. Core turned on. We go in three, two. Let's go. 30 seconds. Come on. Not go live. This move right here has been so challenging for me since having three babies. I had pubic symphysis, pain, right? Really working on strengthening my adductors, my inner thighs. Super challenging for me. Rachel's got a great option. Side plank. Whoo. Come on. Yes, you can, team. It's five, four, three, two, and you're out. Holy bananas. These core moves are so challenging today. So challenging today. All right, here we go. Tricep pull downs. Bulgarians. Copenhagen's other way. Let's do it, team. Kick it back or pull it down with me in three, two. Let's go. Pull down again. Big extend, tiny bend. Big extend, tiny bend. Rachel, what is the greatest organ of longevity that's gonna help women from heart disease, strokes? All those things that just can take us down? Do you know what it is? Organization organ.

Yeah. No. Consider me curious. No.

I gotta know. Muscle mass. I consider muscle an organ. Right. It is essential to your longevity. Come on. Three, two, one. Was it a trick question? Maybe.

I love that. We're always learning.

Was it a trick question? It might be. It might be. Here we go this time. Left foot forward, right foot on your box. Thanks. Rach needed a help there. All right, we got three, two. Let's go. If you're with me. Shoelaces are down. Hinges forward. Nice. Lengthen through the glute. Contract as you stand. Nice work, team. You can double it up. Look a rage. Yes, girl. Double up those weights. Come on. Come on. Nice. Get that nice range of motion, that nice depth. Drive through the middle of the foot. Stand tall, all the way down, all the way up. You got this, guys. Stay with it. Nice work. Final five. Four, three, two, one. Oof. These legs are on fire. These moves are just really isolating that, like, muscle I'm trying to work, which I love. All right, here we go. I'm gonna go a little crazy and go on my box this way, so I don't completely show you my backside. Here we go. Three, two, let's go. So I'm here. I got my Copenhagen plank. One knee on the box, inner thighs adductors engage. Kicking the other leg through, crunching. Rachel's got that side plank. She could try and float that outside leg if it felt good for her. Yeah, we're always trying to challenge you, Rach. She could add a crunch. Oh, she could add a Crunch. I can't.

10 seconds.

Hit us with the countdown. Rachel's got you today.

Four. Final three. Last two. Just one.

There you go. Who's counting? Do you like better, Rachel's or mine?

I don't do the sneaky instructor counting. I'm a four. Three, two, one.

Yeah. Grab a quick sip of water. Two circuits down, guys. You got one more circuit in you. Yes. Got one more circuit. What do you think between circuits? Should we do five pull ups? I think we better.

I mean, you have it.

I think we better. I think we better. Rachel, you can pick. You can do back rows, you can do back row clean. You can do back row clean squat. I've got five pull ups here with me, you've got five pull ups. Get on that bar. We go in three, two. Let's go, team. Come on. Five, four.

Three.

Two. We're getting better right here. We're getting stronger. Five.

Way to go, Lynns.

Yes. Guys. All right, here we go. Circuit three. We're gonna do that fun move. We did that. Stagger, deadlift into that 45 degree lunge first. We're gonna hit you. We're actually gonna go. We're gonna go legs first. We're gonna go legs, arms. Because we're gonna hit the mat. So we're gonna start with legs. Let's start with legs. Stagger, deadlift. We're mixing it up. We go legs, arms. What do you think? Rachel's go. Left foot forward, right toe popped. You're gonna give me one. Stagger, deadlift. 45 degree lunge. Yeah. You in? Let's do it. She says we go in three, two. Let's go. Hips, back, stand tall, hip. 45 lunge, drive out of that power. Nice work right here. I said it in the warm up. I'll say it again. Life is three dimensional. We train three dimensional, right? We got to move in all planes, right? This is perform 20, a performance based strength training program designed to help you perform better everyday life. Right? Okay. That's our goal here today. Nice work. Finish it. 5, 4, 3, 2. And you're out. Hit the deck. Hit the deck. You're gonna give me a chest press. Try and go heavy, but not just any chest press. Rotational. Pull the pinkies together at the top. Palms face out at the bottom. Pinkies together at the top. We go in three, two. Let's go. Rotate down. Pull the pinkies together. Rotate down. Pull the pinkies together. As you pull the pinkies together, think about squeezing your chest muscles like you would on a chest fly. Squeeze together. Nice. The rotate down is now to 90 degree. Goalpost to a 45. Remember we talked about this in week one pushing a semi truck? Where's your leverage? It's right there. 45 degrees. Come on. Inhale down. Exhale, push. 4, 3, 2, and you're out. Chest press. Done. Let's go, abs. I need a lighter weight. We got four seated twists. Whoo. Four seated twists. One press out. See if I can do this with the 20. Okay, Rachel's gonna do it. Feet on the ground here with me. Can you lift your feet? One, two, three, four. Push up. Straighten the legs. We go in three, two. Let's go. Twist. Two, three, four. Get center. Push. Nice. One, two, three, four dot get center. Press. Yes. 1, 2, 3, 4. Here we go. Get those legs straight. Come on. 1, 2, 3,4. Get those legs up. Whoa. 1, 2, 3, four. Get them up. One more time. One more time. One. 1, 2, 3. Final press. Final press. Yes. You're out. That is circuit three. Let's do it one more time. Let's do it one more time. Come on, let's go. Grab your weights. We go staggered deadlift, 45 degree. Lunge to my left this time. Left this time. Right foot forward, left toe popped. One. Deadlift. Hip 45 in three, two. Let's go. Hinge, hinge, hinge. Stand tall. Hit 45. Boom. Drive out of it. Nice. So in that staggered deadlift, I'm putting majority of the work into that right leg right here. Then I drive left, drive left. 45, drive left. Nice, team. Down. Nice. Drop the back knee. Drive up hips. Go back. Stand tall. Stack it. So much concentration. Five, four, three, two. One. More deadlift. Yep. Whoo. Hit the mat. Rotational chest press. Rotational chest press. And seated twist. Let's go. Finish strong. On your back. Strong chest right here. In three, two. Let's go. Draw the pinkies together. Lower with control. Exhale, push. Draw together. Lower with control. Exhale, push. Come on. I want to challenge you. I want to challenge you. We say this all the time. You heard it. Week one, those last two to three reps, they got to be hard. They got to require a squinty, ugly face. Come on, you got this, team. You're there. You're in those final reps. It's the final five. Four, three, two. Give me one more, one more, one more. Get it up, get it up, get it up. Nice work right there. Awesome job. Four seated twist. One, press out. Four seated twist. One, press out. Let's do it in three, two, let's go. Twist, two, three, four. Center hit. Nice Twist. Two, three, four. Center press. Woo. One, two, three, four. Solid full body strength workout right here. Come on. Nice. Be an outlier. We've said this before. A lot of people are not going to come back for week two. But you are here and you are doing it. You are following through. You're doing what you said you were going to do. And that is what builds confidence. I think I went one extra. Did I? I don't know. Three, two, you're out. All right. You want me to say that dinner. Do you want me to say get back on that pull up bar, Huh? I think you get back on that bar, Rachel. Yes.

Let's do it.

You got it.

Yeah.

Row clean. Row clean. Squat. If you're with me, it's a good day to get better at pull ups. Five more. Five more pull ups. Come on. It's just five. You can do five reps. I know you can. Let's go. Finish this. And you're stretching. Five reps and you're stretching. We go in three, two. Let's go. You gotta believe you can do it. One. Come on. Get mentally tough, get physically tough. Two, three, four. Let's go. Yeah, Liz, Come on. Last one. Five. Yes, team. Yes. Let's stretch. Nice work. Okay, day Day six. First workout of week one. How you feeling? Solid full body strength. If you're like, I'm good, I got something extra good, click below. We got a 10 minute burnout for you. Hit and hold. Yeah. Get ready to be on fire everywhere. Okay. If you want more, check out the description below for our 10 minute add on. If you're ready to stretch it out, let's do that. Let's go. Arms overhead, right wrist grabs left, up and over side body. Open up those lats. Yes. Open up those lats. Back to center. Tricep goes for the middle of the back. Give the triceps a little isolated love today with those kickbacks band pull downs. Up, up and over to the left. Up and over to the left. Open those lats. Open those obliques. Back to center. Reach for the middle back tricep. Nice work, guys. So stinking proud of you. Thank you for Coming back for week two. We're so excited to be here with you. And I promise it's not gonna disappoint. It's gonna be a whole lot of fun. Here we go. Cat, cow. Drop the belly. Lift the chin. Nice work. All the way. Reverse tuck the chin. Nice work. Awesome job. From here, take it wide. Remember those shoulder rolls. Let's do it again because it feels good. Shoulder roll to the mat up. Shoulder roll to the mat up. One more time each way. Shoulder roll up. Shoulder roll. Nice. All the way. Puppy dog. Big reach out. Big inhale again. Opening up those lats. A lot of lats in those pull ups. Largest muscle in your upper body is your lats. That's what you're working when you're doing a pull up. I think I said it on day one, but you actually are engaging like 21 muscles in your upper body when you do pull ups. That's why we love them, especially for these quick and effective 20 minute workouts. If you're here, Rachel, you want to go to standing. I'm going to show a kneeling option. Kneeling quad stretch, right. You could put your back foot up against a wall, a couch. Really want to open up this quad. Nice. Awesome job, you guys. Hit the quad a little bit more on those heels. Up squats. Switch it out. Other side. Awesome job, guys. Stretch those legs because guess what? You're back for day seven tomorrow and it's leg day. Brand new format coming at you. Don't miss it. Come back. Day seven. Let's crush those legs. Awesome job, you guys. Thanks for showing up again. We'll see you back here tomorrow. Awesome job knocking out that full body workout. If you loved it, hit subscribe to my YouTube channel. I've queued up day seven, leg day right here. Or find this entire two week challenge in this playlist right here. Have a great day.