Perform 20 Day 7: 20-Minute Dumbbell Leg Workout (Glutes + Quads)

Hi, I'm Lindsay Baumgren of Nourishment of Love and this is your dumbbell leg workout day seven of our Perform20 program. Get the full program when you hit, subscribe to my channel or better yet, click that join button and become part of my YouTube community for more accountability and support. All right, team. Day seven of perform 20 is leg day. I think it's mine and Rachel's favorite day. We love leg day. We love leg day. I don't know, it always makes me sore. It's like a love hate. I love leg day, but it's also gonna make me sore tomorrow. But this format is one of my favorites. But Rachel's going to be offering modifications so you can check her out. All you're going to need today is dumbbells. We have anywhere from 15 to actually 30 pound dumbbell today. Busting it out, going heavy if you can. It's leg day. We're going to get really strong today and we're going to do it in a progressive giant set format. Giant sets means you got two really big sets. Each set has six exercises. We're going to move really fast. You got 30 seconds on only a 10 second rest. So it's going to be a leg endurance workout. Choose weights you can stick with. Do your best, Forget the rest. You ready to knock this out? Let's go. Let's do it. Let's go. Leg day. We're going to be all standing today, so you're going to do your warm up completely standing. We're going to start right here. Hands are coming up behind the head. Good morning. Calf raise. Here we go. Push those hips back. Stand tall. Roll up to the toes. Roll back with control. Hips go back. Stand tall. We're going to get nice and warm here. We're going to do it from an all standing position. You can take it at your pace. The goal of this leg day is pure strength. I want you to think about going heavy, right? We talk about the last two to three reps being really challenging in 30 seconds. You're not getting a lot of reps in, but it's going to challenge you because the rest time is short and you go right into challenging that same muscle group, which is going to make it hard. One more here. Nice work. Awesome job. From here, you can drop into squats with Rachel. If you've got that resistance band you've been using throughout this program, you can step in with me. We're going to go into those banded Spanish squats. I love to do these on leg day. Just placing that band right behind your knees. Going to put a little bit more tension on your patella joint. Really going to strengthen that patella joint. Nice work. Down and up. Knees are tracking towards the outer three toes. Chest up, eyes up. Here we go. Get a little bit deeper in each squat. Drive up through those shoelaces. Middle of the foot. Nice work. Go. 4. Awesome job. Go. 3. Hold at the bottom in 2 and 1. Just hold it here. Tiny pulse, tiny pulse. Sit back in Those heels for 4, 3, 2, 1. Step out. You can already feel that fire building. It's going to be a spicy leg day. Let's go. Step back. Lunges. Just step back, lunge and stand. Step back, lunge, and stand. Option you can stay right here. Option you can pretend you have a weight right here. And we're going to add rotation, rotating around that front knee, around that front leg. Nice little rotation, giving you a preview of some of the moves you're going to see today. You can choose if you want to add that rotation, Challenge your balance and stability, or just keep your hips square, just like Rachel. Four. Nice. Three and two and one. We're gonna step out wide. Lateral squats. Toes face me or slightly. Slightly out. Hit to the side. Option open. Spinal rotation up. Other side open. Nice. Lateral squat with thoracic rotation. Nice. Transfer the weight to the outer edge of the foot. Drive off the bent knee. Open and rotate. Gaze is going to follow the fingertips. Wringing that back out like you wring a washcloth out. Think about wringing the water out of your back. Nice. Rotating through that upper and mid spine. Nice and mobile. One more each way. Rotate. If you got a wall nearby, a bench, we're gonna walk back to that right here. Back's gonna go against the wall. Reverse tip raises. You're gonna stand here. You're gonna pull your toes up towards your face. Except I don't want you to think about pulling your toes to your face. Think about pulling the middle or your shoelaces towards your face. You could actually even curl your toes like this. Curve. Curl them under. If you just think about pulling your toes up, you're not going to activate what we're truly trying to get here. And it's the tibialis, the muscles that run along your shin. Really important for protecting our knees, right? Pull up. Lower up. I like to throw 25 reps of these in three sets. On leg day, we're just gonna do one set. You can always do more if you want. Two more right here. Last one. Nice. You're going to Face one way. Doesn't matter. Just using this for a little support. Think about opening a gate with your hip. Gate opens, right? Make a big circle up, back, and around with that knee. Up, back, and around. Taking that hip through a full range of motion in that standing position. One more. Now you're going to switch directions. Now you're going to close the gate. Pull the knee forward. Pull the knee forward. Up, back, and around. You can also think about bringing your foot up and over a bar stool. Nice range of motion here. One more. Nice work. From here, we're going to hit the knees again. I want you to think knees over toes. So get into a bent position. Knees are tracking over my toes. And then from here, give me a calf raise. Hold this knee over toe position and give me a calf raise. Nice. Warming up the calves, the ankles. Right, that ankle joint. But also, do you feel the tension and the pressure on the knees right away? Really great exercise for warming up the knees as well. I love having knee health built into our workout. So important a stage. Sticky knee, and so many people struggle with it. So many people struggle. Yeah. So common, especially on leg day. One more. Nice. We're gonna go. Gate opens, other way. So you're just gonna draw that gate open. Knee up and over. Knee up and over. Trying to give you guys exercises that I genuinely walk through in my mobility routine on a daily basis for leg day. One more right here. Switch directions. Close the gate. Draw the knee forward. Nice soft bend in that standing leg. Just using that wall for a little bit of balance support. Nice work. Nice work. One more right here. Awesome job. Bring it back up here. Let's go curtsy, lunges. Go curtsy, hook, curtsy. So knee crosses behind. Think knee to calf. Knee to calf. Right there. Knee to calf. Nice. Knee to calf. Just walking behind. Awesome job. Right here. Go. Four. Nice. Three. High knees in two. And one. Just pull those knees up. Get those hip flexors warm. Nice. Right here. 8, 7, 6. You got it. 5, 4, 3, 2. Ready to do this? Race day. Nice and warm. All standing. We're just gonna get right into it. Giant set. One. You got six moves. We go squats, we go lunges. Grab weights. I'm gonna grab my 25s. We're gonna try and go heavy here, okay? You can always do this with one heavy weight or two at your side. We go squats and lunges. We're gonna keep it basic. We're gonna build strength. Roll the shoulders down and back squats for 30 seconds. In three, two. Let's go. Down and up again. Think about driving the knees towards the outer three toes. Driving up through the middle of the foot or the shoelace. Chest up, eyes up. Going heavy here. 30 seconds per move. Short breaks is what's going to make it hard, right? We're going to challenge that grip strength today. You got two moves with two heavy weights. Ten seconds here. Then you have the option to drop down to one weight. Hold it here for five. Come on. Four, three, two, and rest. Rest for ten. I got to set those weights down. They're heavy. It gets harder to hold them. Step back lunges. Alternate setback lunge. Step back. Right, step back. Right. In three, two. Let's go. Step back. Lunge Lunge is thinking about driving up again through that front heel. Drop knee back to the the drops to the ground. Back knee drops to the ground gently. Shoulders stay stacked over hips. Focusing on hitting quads and glutes in these first two exercises. Quads and glutes. Are you ready? You're gonna keep lunging here. You got 10 seconds. Option drop down to one weight. Isometric lunge hold. Let's go. Right foot forward, left foot back. 3, 2. Option drop to one weight. Right foot forward, left foot back. Hold your lunge in 3, 2. Isometric hold. At 30 seconds in an isometric hold, baby, you're thinking about keeping those shoulders stacked over those hips, getting that back knee as close to the ground as you can. Majority of the weight right here in this front foot knee is tracking again in line with that middle toe. You're just holding here for 30 seconds. You're half down. Have to go. I'm going to flip my weight. We're gonna go into that rotational lunge knee drive. You got 10 seconds here. Can you drop that back knee just an inch for 5, 4, 3, 2, and 1. Isometric hold should be just as challenging as the lunge. Now we're gonna stay on it. Right leg forward, left leg back. You're gonna give me a rotational lunge knee drive in three, two. Let's go. Rotational lunge knee drive. The rotation is just an option. Rachel has the option where you just keep those hips nice and square. Adding the rotation is just going to challenge your core a little bit. Going to challenge your knee to not collapse in that front right knee. Don't let it collapse in. Come on. Nice strong glute. Nice, strong quad. 10 seconds here. 10 seconds here. We're going to switch back to squats in 5, 4, 3, 2, and rest. I'm going to take this weight. Going to rack it right Here on my back. I'm actually going to go up to a 30 pound. Yeah, let's go, Lindsay. Let's go. Rack it on my back. You're going to go into a back squat. Rachel's going to keep it. Goblet squat with a calf raise. Squat with a calf raise in three, two. Let's go. Squat calf raise at the top. Squat calf raise at the top. Those 10 second rests are barely existent, you guys. It's this progressive building format that makes this a lower body endurance workout. Taking you through basic moves, making it harder by increasing time under tension with those isometric holds. You got another one coming up for you. You're here for 10 seconds. You're going to drop and hold. Hold at the bottom. No break this time. Hold your squat in three, two. Hold. Hold for ten. Nine, eight. You got this. Weight can transfer right down here for three, two, one. You go three, four, up. All the way down. Final 30 seconds, guys. Final 30 seconds. Do not stand. All the way up. Right. Three, four, up. All the Way down. Three, four, up. All the way down. Whoo. It should burn right here. This is over one minute of consecutive leg work on fire. Final 10, 9, 8. You got that? You get it? Drop that dumbbell in five, four, three, two. Holy bananas, right? Holy bananas. Who said you couldn't take a basic move and just make it so stinking fiery? Grab some water. One of those workouts where you just have to, like, laugh. You're like, my legs are shaking so bad already. Circuit one. All right, you're gonna do those same six moves again. Same six moves, okay? Squats. If you need to drop to one weight, you do that. Squats, lunges. Isometric hold on the other side. You know the moves. Let's do them again. Come on. We go back to squats in 3, 2, 1. Nothing fancy. Not a lot of new moves, but this new format, that progressive format. 10 seconds of rest just doesn't even exist, right? You know, you're using the right weights if the last two to three reps are hard. If you need that break between sets, and if my head right now. I'm not making a grocery list, Rachel. I am thinking about driving through those heels, getting these weights up. Come on. 5, 4, 3, 2, 1. Set it down if you want. We go lunges. It's 10 seconds. Shake them, you go set. Back lunges. Step back lunges in three and two. Let's go. Step back. Right, then left. One at a time. Nice shoulders. Stay stacked over hips. Core is tight. Legs are working. Drive through that front butt. Okay. Think about making a fist with your front butt cheek. I don't know what it is about that visual, but it helps me every time. Every time you say front butt cheek, someone says, what is that? Your front foot. The butt cheek of your front foot. Right. Five, four, three, two, one. Drop to one weight. Drop to one weight. Here we go. We got right foot forward, left foot back. Yeah. Isometric hold. 3, 2. Hold it, hold it. Isometric hold. Is this the right way? No, I think it's opposite. You're right. There we go. I was like, that feels too hard. Here we go. Left leg forward, right leg back. Come on. It's your isometric hold. On this side. We go. Rotational lunge. Other way. That's where you go after this. You feel the fire. It's building. It's building. Oh, what would it look like if I said 10 more seconds? Drop that back knee. Embrace that shake. Come on. 5, 4, 3, 2, 1. Isometric hold. Gets me every stinking time. Rotational lunge. Left foot forward, right leg back. Three, two. Let's go. Rotational, lunge, knee drive. Rotational, lunge, knee drive. Whoo. Isometric holds are so hard. They're so good for our knees, right? I feel like you talk about that all the time. If lunges hurt your knees, start with isometrics. Start with isometrics, which is sneaky because they're hard. I don't know why they're so much harder. 10 seconds here, guys. 10 seconds here. Nice. We go back to that back squat. And five, four, three, two. Rest and recover. Who? I'm gonna put that 30 pound down again. Back, squat, calf raise. Back squat, calf raise. Let's go. In three, two. Let's go. Let's go. Squat, calf raise. Squat, calf raise. Come on. One rep at a time, you guys. This isometric hold. 3, 4, squats. That's it. This isometric hold. 3, four, squats. Come on. Finish strong. Water break. Come on. 10 seconds and you hold. 10 seconds and you hold. Let's go. 5, 4, 3, 2. Find the hole. Just find it, find it, find it. Hold it. Hold it. Three, four squats. Three, four squats. In three, two. Let's go, let's go. Three, four, up, all the way down. Slight hinge forward here. Holy stinkin bananas. Rachel, do you feel your quads and glutes when Lindsey says, is it just me? Is it just me who feels this? No. Oh, it burns. Don't stand up. Not yet. Not now. It's 10. Let's go. You are so stinking strong. Building endurance for five, four, three, two, walk away. Oh, Lindsay. Told you. You give me 20 minutes, I'll give you fire. Grab your water. Lindsay always upholds her end of the bargain here. You never let us down. I was, like, going through them, like. Guys, let's go back to basics. I'm out of new moves. Let's go back to basics and add. Turn up that dial. Turn up that dial, right? It doesn't have to be fancy, doesn't have to be complicated. No, Grab water. You got six new moves. Okay? Now we're gonna hit the hammies and glutes. Then you'll be a deadlift. And we're gonna go curtsy lunges, sumo squats. Hit the inner thighs, hit some of our accessory muscles here. All right, let's start with hammies and glutes. Deadlift. Grab two heavy weights, okay? Crush some oranges in your armpit. Kick your butt where your feet land. That's a good deadlift stance. Crushing oranges in your armpits activates the lats. Okay? Weights are just going to glide down. Hips, push back, stand up. 30 seconds, right there. In three, two. Let's go. Hinge, hinge, hinge, hinge, hinge, stand up. Hinge, hinge, hinge, hinge, hinge, stand up. So you're just thinking about pushing those hips back towards the wall behind you. Soft bend in the knees. Dumbbells do not need to get all the way down to the ground. You choose your range of motion. I want two by four from head to tailbone. Nice flat back, tight spine. Don't forget about those oranges. You still crush them in your armpits. 10 seconds here. 10 seconds, let's go. 5, 4, 3, 2, 1. You can set the weight down. We go curtsy lunges. You can go to one weight. I'm gonna try and stick with my two. All right, Try and stick with the two. Here we go. Curtsy lunges. Let's go. Step back. Right. In three, two. Let's go. Right leg wraps up. Left leg wraps up. You're wrapping around. I want to take knee to calf, right? You're really trying to target the glutes. Outer glute mead with this curtsy lunge. Quads also working. Top of the thigh. Nice work, guys. Slow and steady. Slow and steady. You know the fire's building. You got six moves. It's gonna build. Here we go. Nice work. Nice work. Come on, stay with me. Four, three, two. And rest. You can stick with it or you can drop to one. I'm gonna go sumo squat. Heels in, toes out. Squat, Calf raise in three, two. Let's go. Sumo squat. Calf raise at the top. Sumo squat, calf raise, sumo squat. Nice, wide squat. Toes are facing slightly out. Calf raise at the top. Squeeze those inner thighs together. Adductors, right. Sumo squat. You want to go heavy here. You stick with two weights. You hold them right here. Down, up. Calf raise. Let's go. Down, up. Calf raise. You ready for the hold? You hold in three, two. Drop. Hold. Hold for ten. Nine, eight. You got this. Seven, six. Come on, drop an inch. Final three, two. Don't stand all the way up. Give me three fours. Pulse, two, three. Three fours. Pulse, two, Three. Three fours. Pulse, 2, 3. Holy bananas. 2, 3, 3, 4. Pulse, 2, 3. Do you feel that fire? Legs are shaking. Come on. Yes, you can. Final five. Four, three, two, one. Lindsay. I told you it wasn't gonna be easy. All right, lateral lunge. Let's go to our right. Lateral lunge and swings. Hit right in. 3, 2. Let's go. Lateral lunge. Stand up. Lateral lunge. You got lateral lunges and swings this time. I put your isometric right in the middle. I sandwiched it. Nice work, guys. We call that the middle being the hardest part. You ever feel like you're on a journey, you're in the middle of it and it just stinks? Sometimes the middle is the hardest part. Right? You find that breakthrough at the end. Yes. Finding it. 5, 4, 3, 2, 1. One. Weight right here. Hinge, swing, hinge, swing. Shake it out. Dumbbell swings. Three, two. Let's swing. Let's swing. Come on. 30 seconds. Drive those hips and glutes all the way. Just standing straight up. Hips back. Stand tall. Hips back, Stand tall. Adding a little bit of power right here. Nice work. Yes. Team crushing. Final 10. Let's go. Let's go. Finish. You set that dumbbell down and take a drink. In five, four, three, two, one. Set it down. Water up. Yeah. One more time through those six moves and that's it. There's no sneaky bonus round, okay? I need your best, your best effort for these six moves. I need your best effort for these six moves, okay? Water up. Let's go. Deadlifts. Curtsy, sumo. Finish it, guys. Finish it. Two heavy weights. Let's go, Linds. Crush those. I gotta. I was like, that one feels heavier. That's a 30. Here we go. Crush those oranges in your armpits. We go in three, two. Let's go. Hips back. Stand up. Come on. Three moves or. Sorry, six moves. 30 seconds each. It's three minutes of work. Can you give me three minutes? Yes, you can. Yes, you can. This workout is designed to build endurance. I've been receiving messages. We're filming this in the middle of Hurricane Helena. People saying, I never knew I could lift a tree off my car. I am so strong doing NML workouts. That confidence when you see the strength you're building translate to real life. That's what this is all about. 3, 2, 1, curtsy. Lunges. You can take a 10 second break. Shake it out. Take a 10 second break. Shake it out. Come on. We go in three. Grab your weights, step back. Right. Curtsy, curtsy. This program was designed to build strength that translates to everyday life. Believe it or not, I actually decided we're going to do perform 20 after performing CPR in a man for 45 minutes at the top of a hike in Arizona. I left that hike and I said, I never want to not be able to do that. I always want to be able to perform. I want to be able to help somebody when they're in need. That's what you're doing right now. You are training to be the best, strongest version of you. So you can run that mile when your kid needs you. Three, two, set them down. How we doing, Sumo? Squat, calf raise. Let's go. Let's go. One or two weights. Heels in, toes out. You drop to that squat calf raise at the top. Three, two, let's go. Squat calf raise. You just feel your heart rate rising. Oh, right away, it's the heavy weight. It's all that oxygen and blood being recruited to that lower body. Those big muscles, they need a lot of blood, right? Muscles, right here. Come on. You got this. Come on. This. You hold for 10. You pulse. 3, 3, 4, up. This is where the fire builds. Can you sit in the fire with me? Come on. 5, 4, 3, 2. Join me. Sit right here. Sit in the fire. Come on. Sit in the fire. You can do anything for 10 seconds. Yes, you can. Three pulses, three, four, stop. Three pulses. Three, four, up. In three, two. Let's go. Let's go. Pulse. Two, three, three, four. Stop. Halt. Two, three, three, Four. Stop. Two, three, three, 4. Up. Don't go all the way up. Don't cheat. Come on. Stay in the fire. Yes, you can. Yes you can. So stinking strong right here. 10 more seconds. 10 more seconds. Come on. Yes, yes. Don't quit. Not yet. Five. Let's go. Four. Three, two, one. Ah. Legs. Wait. Go, Linds. Come on, let's go. Does it get easier? You're getting stronger. Lateral lunge. Left, lateral lunge. Left, three, two. Let's go. Lateral lunge. Hup. Come on. Lateral lunge. You got two lighter weights. You're framing this outside foot drive off that bent knee. This and swings, guys. That's it. That's it. Come on. This and swings. Finish strong. We say this, you're going to finish this program stronger than you started. Yes, you are. 10 more seconds. Let's go. Let's go. 5, 4, 3, 2, and 1. I think I say every leg day might be our hardest workout. We always say we love leg day, and I always regret it. 30 seconds of swings in three, two. This is it, this is it, this is it. Final 30 seconds right here. Hips. Go back. Stand it tall. Yes. Finish with some power. Come on. Right here, guys. Nice work. Nice work. Final 10. You're there. Give me 10. 9, 8, 7, 6, 5, 4, 3, 2, 1. Set it down. Way to go, Lindsay. Leg day. Punch your ticket. You're out. You feel good. You did it. So good. Legs feel like jello in 20 minutes. Can you believe it? Let's stretch. Literally. These quads, you don't need it now we're in the gym. You don't need a whole squat rack like, show up here. Hamstring scoop, big reach up. Switch toes, go up. Hamstring scoop, big reach up. Stretch through those hammies in low back. That worked on that deadlift. That worked on that swing. Strong legs. You built them. Nice work. One more each way, one more each way. Quad stretch. Pull one heel to the glute. Find that balance. Tuck your tailbone. A lot of quads in that workout. A lot of quads. Hello. Squats for days. And the pulses, Lindsay, Brutal. Yep. You want to work in 20 minutes, you got to add some isometric holds and pulses, right? That's where you're going to find that tension, that fire doesn't always have to be progressive. Overload is not always more weight. Progressive overload can be time under tension, range of motion, directional changes. So much you can do. Let's come back to that wall, right? Let's go for a nice outer glute stretch. Seated figure four. So I'm just going to cross one ankle over the knee, and you're just sit down here. Just nice. Right here. Stretching this outer glute. You feel that? Nice work, you guys. So proud of you. Day seven in the books. Day seven, we got abs and mobility tomorrow. Core and mobility for day eight. Switch it out. Feel like she's making me do a waltz after leg day. Are you kidding me? Are you kidding me. You could always do this on a box. You could do this from the ground. We're just keeping it all standing today. So proud of you guys for showing up and working hard. So proud of you. You guys always show up. One final stretch. You can grab two weights if you want to. You're just gonna give me a forward fold you ever never tried if you ever never. If you've never tried a forward fold with your toes up. Hello, calf stretch hinge. Hello, hammies. Everything is lengthening. Everything is lengthening. Now think about making a cat cow. So drop the belly. Now tuck the spine. Tuck the chin. Drop an arch. Soft bend in the knees. Straighten it out and stretch. Walk away. You did it. Leg day. We're gonna see you back for corn mobility. Day 8. Awesome job crushing that leg day. If you loved it, hit subscribe to my channel. I've queued up Day 8 corn mobility for you right here. Or find this entire two week strength challenge in this playlist right here. Have a great day.