Perform 20 Day 8: 20-Minute Total Core (with Weights)

Hi, I'm Lindsay Baumgren of Nourishment With Love, and this is your weighted abs and mobility workout, day eight of our Perform 20 program. You 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 accountability and support. All right, team, day eight of perform 20. This is weighted abs and mobility. We love this, like, breakup of core and mobility. To break up the week of heavy strength training. I'm pumped, so excited. It's gonna feel so, gonna feel so good. I'm joined by the amazing Rachel. Hi. She'll be offering some modifications today. So you can take your ab exercises from a standing position or follow along with Rach. We've got three circuits for you. We go standing, abs, plank abs, lying on your back, abs. All right, it's gonna be three awesome circuits. You're gonna do three exercises per circuit. Abs, abs, mobility. So your mobility is built into the workout. Every good performance based strength training program say that five times fast includes mobility. So that's why we're building it into the program. And we're just gonna start with a warmup. Okay, let's get warmed up right here as one single dumbbell. For today's workout. I've got a 15 pound and a 20 pound dumbbell. Grab one heavy weight. We're going to use it to get the abs under tension with weight. All right, here we go. So let's get warmed up. You're just going to start by doing a rounded back. So you're just going to round your back and reach for the toes. Roll all the way up. You can step a little bit wider. Then you're going to drop into a squat and just kind of pry side to side, pushing the elbows into the knees and then round through the spine. Hips go up, roll all the way up, round through the spine, all the way down. Drop the hips into that squat. Pry again, side to side, opening up those legs. Leg day was yesterday. Feels pretty good after leg day, huh? Around through that spine one more time round, all the way down. Come down into that squat pry and try and lay off the legs today. They're feeling a little sore. Right all the way up. We're gonna go for a squat crunch though, so you can put your hands behind your head. If it feels good for you, give me a squat. Oh, there's those legs crunch. Cross the body. If the cross body crunch doesn't feel good for you, you can just give me a march. Okay. You don't have to Go across the body. If you're going across the body, you're trying to get that knee to elbow connection. Squat, rotate through that midsection. Squat, rotate through that midsection. Nice. Go. 3. Awesome work. 2. Give me one more. Nice work. Awesome job. From here, let's go. Right leg forward, left leg slightly behind, like you have a dumbbell. You're going to chop, but as you chop, you're going to step through right here. So load the hips, drive up. Load the hips, drive across the body. Drive, load. Four, three, two, one. Big reach. Arms come up. Grab the wrist, drop over to the right side of the body. Back to center. Same thing. Left foot forward, right foot steps back. Load the hips. Drive, load, drive, load, drive. Nice. Three, two, and one. Back to center. Grab the opposite wrist, drop over to the left side of the body, bring it back down. Go ahead. Go ahead and just flap the wings. Take it back to your space. We're gonna go for a walkout plank. You're gonna walk out and you're gonna drop the hips. So take it down. Walk up to a high plank option. Stay there or drop the hips, open up the front side of the body, tuck the toes, walk back in, stand up nice and tall. Do it again. Take it down, walk out. Plank. Drop the hips, roll the shoulders back. Nice work up. Walk it in. This time you're going to hold your plank for me. Hold your plank, walk out, Find that high plank. Hold it here. Set up your plank option to drop to your knees with Rachel. She's going to stay there. I'm going to go for an alternating heel tap. So left hand reaches for left heel, right hand reaches for right heel. Left hand reaches for left heel, right hand reaches for right heel. Bend the knees, drive like a launcher plank. Bend and drive. Bend and drive. Three, two, and one. Nice. Step through. Right foot outside, right hand. Easy twist. Drop the elbow. If it feels good for you, plant the hand, step back, switch. Left foot outside, left hand. Easy twist. Oh, that feels good. After leg day, drop the elbow. Nice work, you guys. Set it down. One more each way. Right foot outside, right hand. Easy twist. Set it down. Switch. Left foot outside left hand. Easy twist. Set it down. Nice. Drop to all fours. Little cat cow action. Drop the belly, lift the shin, reverse it. Spine goes up towards the ceiling. I'm gonna drop down to my forearms. All right, Rachel, you can do a cat into a bird dog. I'm gonna do a dolphin. Hips. Go high, come down. Belly hit, cone, back, fly. Belly on the mat. Squeeze the back. Replant the forearms, hips Go high. Pike it up, drop down. Squeeze the back. Superman. Little prone back fly. Plant the forearms, hips, go high. Set it down, squeeze and hold for 4, 3, 2, and 1. Come up and over to your side. One of my new favorite mobility moves. We're going to build it into your workout today. Doesn't matter which side you're on. Come up into a clamshell and then you're going to reach diagonally away from you as you set the hips down. Okay, so you're reaching opposite arm and leg or same arm segment leg away from you in a diagonal. Come back up. Clamshell. Reach away diagonally. 45 degree. Leg goes 45 degree. Arm goes 45 degree. You feel the lats open. You feel that side body just open. You feel really good. One more time. Hup. And let everything open. Obliques, hips, lats. Nice work, you guys. Come over. Reverse plank option. You can do this seated Rachel, or you can come into reverse plank knee pulls. Let's warm up those hip flexors for Those ab exercises. 8, 7, 6, 5, 4, 3, 2, 1. Clamshell. Other direction. Diagonal reach. All right, Clamshell lift. Drop the hips. Diagonal reach away from you. Final twist. Lats open. Hip open. Feel so good. Come up clamshell and diagonal reach. You're going to see these moves again as our mobility moves built into today's workout. One more time. Up. And diagonal reach. Nice work, you guys. Awesome job. Bring yourself up and over to a standing position. Roll it all the way up. When you get there. High knees for eight, seven, six. You got it. Five, four, three, two, one. Ready to do this? Let's go. I built a buy in into this workout. Buy in. You got 20 reps. If you're with Rachel, you're on the mat. If you're with me, go find that pull up bar. It's been a day. You've taken a day off leg day. You're gonna give me a pull up. You're gonna hold your pull up at the top and give me 10 high knee pulls in that pull up position. You're gonna drop. Give me another pull up and do 10 more. Each leg counts as one. One, two, three, four. You ready, rage? Let's go. Let's do it. You've got your mod on the ground. If you're with me, let's go. Pull up. Hold March. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. If you're with me, drop. Pull yourself back up. Do another 10. 9, 8, 7, 6, 5, 4, 3, 2, 1. Whoa. There you go. That's one way to start, core right away. Here we go. Let's jump into circuit one. Circuit one is standing. Circuit one, standing. Grab one weight, put it in your right hand. Squat thruster, rack, cross, body crunch. Squat drive, rack, crunch. Okay, dumbbell stays in right hand thrust rack. Left knee comes and meets it straight. March or Crossbody crunch in three, two. Let's go. It's all 30. 15. That's 30 seconds of work. 15 seconds of rest. Squat, drive, rack, crunch. Squat drive, rack, crunch. There it is. Squat, drive, rack, crunch. Nice work, team. Nice work. Right here. Taking the knee across the body. Next move, we're going to take the weight across the body. 10 seconds. Squat drive, rack, drive. Final four. Three, two, one. Just like we did in the warm up. Hold each head of the dumbbell, drop your right foot back. You're going to load at the right hip, drive over the left shoulder. Feet go, stagger, then they come parallel. Okay? Load through the hips and drive in three, two. Let's go. Drive. It's a step through chop. Step through. Hips back, step through. Hips back, step through. Hips are driving the power. Taking the weight across that midline. Core is braced. Nice. All the way up over that left shoulder. Hips back, step through. Hips back, step through. Come on. Nice work, team. 5, 4, 3, 2, 1. Mobility. Move. Hold the weight. You go this way if you want to. You're gonna let the weight forward pull you down. Rounded back like we did in the warm up. Roll up, drop into a squat pry with the weight right there. Okay? In three, two, go round the back, roll down, let the weight pull you. Hold here. Roll up, drop into that squat pry. Just with that weight. Shift side to side. Nice. Come back up, roll down, round through the spine. Wag your tail, wag those hips. Come up, drop into that squat, pry side to side, building in mobility. It's so important, guys. So important for our joints and our muscles staying injury free. One more round down, one more up. Those are your three moves in circuit one. You're gonna do them again. Switching sides. Take the weight into the left hand. You're gonna crunch on the right knee. 30 seconds again per move. 15 second rest. We're back on in three, two. Let's go. Squat, push, rack, crunch. Squat, push, rack, crunch. Nice work. Nice work. Drawing that knee across that midline, uneven squat push. That unilateral weight loaded on one side actively engages that core just instantaneously. And then you take that weight and you hold it as you transfer the load across the body with the knee. Come on, Drive, push. Five, four, Three, two and one. Nice work. Take the weight, hold each head this time. Right foot forward, left foot back. You're gonna step through and chop over the right shoulder. Load the hips. Chop over that right shoulder. Load and chop. 30 seconds, guys. This immobility. Three, two, let's go. Chop. Step through, step through. Bring those feet right to parallel. Nice. Hips go back, drive. Hips go back. Drive up over that shoulder. Nice. Inhale down. Exhale, drive. Inhale, load. Exhale, drive. Nice work. Core stays tight. Strong low back. Strong hips, Strong core, strong shoulders right here. 5, 4, 3, 2. Recovery. Nice work. All right, Jefferson, same thing. You're gonna round through that spine, let the weight pull you down, come up, drop into that squat pry. All right, you're there in three, two. Let's go. Round through the spine. Hang here. Feels good to wag your tail or shake your hips. Roll up, drop into that squat pry. Just push those elbows in, shift the weight side to side. Ankle mobility, knee mobility all the way up. Round, back, down, round, down. Building mobility in. Every good performance based strength training program includes mobility taking the joints to a full range of motion. We're doing it under load right here. Three, two, and one. Nice work, guys. Awesome job. You're ready to go to your plank sequence. Grab a quick sip of water, taking it to the ground. You've got three new moves. Abs, abs. Then mobility again. We're going to be in a plank. Rachel's got your modifications for plank. All right, keeping that one weight, Rachel's going to do a plank drag across her body. If you're with me, you're going to do a plank drag. Remember, in the warm up, I'm going to take the weight back towards my right foot, come back to plank. I'm going to go grab it and bring it back up. I'm dragging along the side of my body. Rachel's dragging across her body. Choose whichever works best for you. 30 seconds there and then we go 30 seconds into a side plank hip lift with the weight on your hip if you can. And then we have that dolphin prone back fly for your mobility. 30 seconds, plank drags side to side or crossbar up and down the plane in three, two, let's go. So the dumbbell stays in the right hand, goes by my right foot, come back to plank hold. Go grab the weight again, bring it back up to the right hand, take it back down to the right foot. Hold. Go get it. That uneven load. Trying to keep those hips nice and square to the ground. Not opening up here. Nice bend through the knees. Drive Back up. Controlling that weight. Nice work. You got two beautiful sides. You'll do the next side next set. Come on. 5, 4, 3, 2. And rest. Nice work. Let's go. On the right hip. So left elbow down on the mat. You take that dumbbell onto your right hip. You can stack, scissor, or keep your inside knee down. Hip lift. Hip lifts in 3, 2. Let's go. Drop the hip lift so the hip never touches the mat. Okay? Dumbbell on the hip is completely optional again. One way. 2. Build Core Strength is to load it with weights, right? Right here. That's what we're doing. Progressive overload. Okay. It makes sense. It's a muscle, right? You have strength. Train it. You shrink. Train it. Right. Nice work. 10 seconds. Come on. Ah, those last 10 seconds, they're hard. They should be. Means you got the right weight. Four, three, two, and recover. Bananas. From here, I'm gonna roll right over. I'm gonna go into that dolphin. I'll show you from side. Dolphin is that prone back fly. Rachel has a cat into a bird dog. Cat into a bird dog. So I pike my hips in three, two. Let's go. Hips, pike, come down. Chest plants. Lift, hold. Replant the forearms, hips, pike. Dolphin come down, back. Hold. Nice. A little bit of strength and mobility here. Dolphin stretch that low back. Strengthen that low back. Dolphin stretch for the shoulders and low back. Come back down, Strengthen them. Nice work, guys. 5, 4, 3, 2. And recover. Awesome job. Those are your same three moves. Other side dumbbell comes over to the left hand. If you're with me, you're gonna take it back to your left foot. Back up, plank drag. Rachel's got side to side. We go in 3, 2. Let's go back to the left foot. Find my plank. Hold. Go get the weight. Bring it back. Hold. Reset yourself each time. Hold. Go get the weight. Bring it back up. Hold. Nice work. Take it back to that left foot. Hold. Dragging the weight across one side of the body. Whole new challenge for those side abs. Those obliques. Right? That core hips are square the entire time. Shoulders come back stacked over wrists. Each time you reset. 3, 2, and recover. We're going to attack the obliques from the side now, all right, Here we go. Load the weight. If you want it on the left hip, stack or scissor the feet, inside knee can be down. Right shoulder over right elbow lift. In three, two. Let's go. Down, lift, hover, lift. When you get to the top, hold for a second. Okay? Hold, squeeze, hold, squeeze. Don't just drop the hips. Lower with control. Lift with power. Lower. Lift. Squeeze. Lower. Lift. Squeeze. Come on. 10 seconds. Fight for it. Up. Whoo. It's hard. It should be. You got mobility on the other side. In 5, 4, 3, 2, and 1. That way it feels heavy, right? Whoo. Dolphin prone back fly. On your belly if you can. Rachel's got your modification with bird dog and cat. Here we go. Find it. Hips go. High. Spine goes up. In three, two. Let's go. Dolphin, find the mat. Lift and squeeze. Find the mat with your forearms. Dolphin, find the mat. Lift and squeeze. Nice. We got core mobility. You're already two circuits down, guys. You're finishing. Circuit two right here. Nice work. Going to circuit three. It's all on your back. Plank is over. Hardest parts over. Ten more seconds here. We grab some water and we go to abs on our back in 4, 3, 2, and recover. Nice work. This program is strategically designed. You guys, I know you're coming off leg day. I feel that. You feel that. Okay? This today is designed to challenge you, but in a little bit easier of a way. You cannot go all out every day, Right? You have to have a little bit of ebb and flow. I want you to challenge yourself in this core workout. Strength focused, right? But I also want this to be a little bit of a recovery day for you so you can come back hard. Finish the program strong with arms and full body. All right? Circuit three, you're on your back. I'm going to drop to a lighter weight. I've got a half Turkish get up. Okay. Rachel's got a single sided dead bug as your modification. I'm going to go dumbbell. Left hand, left knee comes bent. Right arm kicks out to the side. Left hand goes overhead with the weight. I come up like I'm pushing myself up out of bed. Okay. Shoulders or weight, stay stacked over shoulder. Roll back with control. That roll back is just as hard. Okay. Single sided, half Turkish get up in three, two. Let's go. Roll up. And there you go. Roll back with control. My eyes are on my dumbbell. I drive to my elbow, then to my palm of my hand and I roll back with control. Nice work. Drive through my elbow. Palm of the hand. Nice work. Just like you're getting out of bed every morning. Right here. Roll up. Very functional. Inhale on the way down. Exhale on that way up. There it is. Roll up for four. Three, two. Give me one more up. And nice. Now I'm going to take that weight overhead. I got four flutter kicks into a four, sit B. Crunch. 1, 2, 3, 4. Roll up and hold for four. 3, 2. Isometric holds are hard. You know it. Okay, Rachel's gonna keep her legs on the ground. Lift one at a time. She doesn't have to stick with my pace. And then she's gonna try and hold both legs for four seconds. Rach, can you keep your neck and shoulders lifted? There's your challenge. Engage those upper abs as we work the lower abs here. Flutter kicks and hold. In three, two. Let's go. One, two, three, four. Roll up. V Sit. Hold for four. Three, two, roll back. Back to flutter. One, two, three, Four. Roll up and hold for four. Three, two, Roll back. Flutter. One, two, three thousand four, four. Roll up and hold. Oh, I lost it. Four, three, two, roll back and flutter. One, two, Three, four. Roll up and hold dot hold for four. Three, two,. And you're out. Harder than it looks, right? All right, your mobility is that clamshell. Let's go. Up and over. It doesn't matter which side. You're going to do both sides. Okay? You're going to come up and hold the clamshell and go into that diagonal reach where everything drops and hits the mat. In three, two, let's go. Lift. Hold, clamshell. Now diagonal reach. Arm and leg reach as far as they can away from each other. Hip sits back into the mat. Open the obliques and lats. Come back up. Clamshell, hold. Diagonal reach. Everything reaches away from you. Reach away, reach away, stretch. That feels good. Come back up. Clamshell hold. Big reach, big reach. You got one more, guys. One more right here. Make it count. Up to clamshell. Big exhale. Everything melts and reaches for 4. 3, 2, and 1. Nice work. Same thing. Other side. Take the weight into my right hand. Right knee is bent at 90 degrees. Left arm hits the mat. Right arms overhead. Turkish, get up in three, two. Let's go. All the way up to the palm. Roll back with control. Nice drive through the elbow, then the palm. I stay right on my weight. Weight stay stacked right over my shoulder. Up, exhale. Use my breath to get me up. Roll back with control. Exhale up. Slower can be harder. Nice work, team. All the way up and roll back with control. You're almost there. Come on. Four, three, four, two, and rest. Flutter kicks. Four, flutter kicks. V sit. Hold. Rachel's got four leg lifts into holding both legs off the mat if she can. Trying to lift those neck and shoulders. We go in three, two. Let's go. One, two, three, four. Roll up. Hold. Straighter the legs. Harder it is. Come on. Roll back. Flutter. 1, 2, 3, 4, roll up. Hold four. 3, 2, 1. Roll back. Flutter. 1, two, three, four. Roll up. Hold. Hold four. Three, two, roll back. Come on. This in mobility, guys. Yes, you can. Final hold. Roll, hold for 4. 3, 2, and 1. Had to bend the knees there at the end. Whoo. Clamshell. Other side. Come on. Mobility. Let's go. It feels good, right? Lift and hold for four. Reach diagonal away. Okay, we go in three, two. Lift and hold. I didn't mean hold for four. Just hold for a second. Drop and reach. Arms and legs reach away from each other. Diagonal reach. Big inhale, big exhale. Bring it back up. Hold. Nice. Now melt into that ground with that diagonal reach. Melt, melt, Exhale melts you into a little bit farther of a stretch. Come back up. Hold, reach away and melt. 10 more seconds here of this stretch. Enjoy it. Come back up. Hold and reach away and melt. Hold for four. Three, two, and one. Nice work, Rach. What do you think? Love it. One more burnout move. Let's go. Let's go back to where we started. You're on the bar. Pull up. 20 climbers or high knees or goblet marches with Rachel, Drop down. Do a pull up in between. So you got 10, pull up. 10. Ready? Buy in, buyout, buy in, buy out, buy in, buy out. And you're stretching. Pull up in 3, 2. Let's go. Pull up. Hold. March. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Take it down, pull yourself back up. 10 more and you're out. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. There it is. There you go. I hope you felt challenged today, but also restored. Do you feel that? Yeah. I love mobility built in. Yes. So good. Nice. All right, flap it out. We're gonna go down to the ground and stretch because it feels really good. Take it down to the ground. Tabletop. Cat, cow. Drop the belly. Lift the chin. Reverse it. Spine tucks, chin tucks. Pull your hips towards your wrist. Do it again. Drop the belly, lift the chin, stretch through that back. That feels good, right? And round it from here. Tuck the toes. Hips. Go back down. Dog. This should feel good. I want you to float your right leg off the ground. You can option drop your right heel towards your glute. Bring it back. Now you're going to pull right ankle to left wrist. Set down in a pigeon. Gonna open up those outer glutes from yesterday. Also sit up nice and tall here and open the front side of your body. All those crunches we just did open up those abs. Should feel really good. You can Stay up nice and tall here. Roll the shoulders back. Feels good for you. You can always take it down to the mat in this pigeon pose too. Nice work. Awesome job. Let's go back up into down dog. Left leg floats. Option. Drop the left heel towards the glute. Pull left ankle to right wrist. Set it down pigeon. Other way. Nice stretch here. You can sit up nice and tall. Open up the chest, open up the core. Nice work, you guys. So proud of you for showing up for day eight. Two days left and perform 20 arms and full body. You got this, guys. Hang with us. We're so close. Some fun workouts in store for you. The last two I'm really excited for. I am too. Sit on your butt. Pull the soles of your feet together. Nice little butterfly stretch here. Drop those knees. Open up, up those inner, inner thighs. So proud of you guys. Keep showing up. Two days left. Let's finish with. Let's finish strong together. That's the beautiful part. You're not in this alone, guys. We're right here with you. Reverse tabletop. Fingers face the butt. Bent knees, open up the front side. Pull the chest apart. Open up the front side of the body. Let the neck and shoulders hang. Sit it back. You did it. Day eight in the books. Let's finish strong. We'll see you back here for tomorrow. Day nine. Awesome job. Crushing abs and mobility. I hope you loved it. If so, hit subscribe to my channel. I've queued up. Day nine. Arms for you right here. Otherwise, find this entire two week challenge in this playlist right here. Have a great day.