Strong 20 Day 1: 20-Minute Leg and Back Workout

Hi, I'm Lindsey Baumgren of Nourish Move Love. And this is your 20 minute legs and back workout. Part of our strong in 20 program 20 minute strength training workouts. If you want the full program, you gotta hit subscribe to our YouTube channel. Alright you guys, you've got 20 minutes together. So we are jumping right in. This is legs and back. My favorite way to start the week. And all you're gonna need is some dumbbells. We have anywhere from 10 to 20 pounds. Are you ready, Rachel? I'm ready. You guys do it. Rachel is gonna show some modifications along the way. Follow along with Rachel or follow along with me. This is a true full body, not body, legs and back. So we are going to hit the full body strength workout. Okay? Go heavy with those weights if you can. It looks like this, you got two circuits, three moves per circuit. Legs back combo move. You do each move for 40 seconds of work followed by 20 seconds of rest. Repeat each circuit times two and we have some fun burnout moves at the end. You ready, Rachel? Let's go. All right, we got a short warm up for you, so we're going to jump right into this. If you need more time to warm up, you can always hit pause. All right, we're going to go feet shoulder width distance apart. Right here. I'm going to go to a hip hinge, reach a squat and reach. It looks like this hip hinge, hinge. Arms reach out. Lengthen from fingertip to tailbone. Stand up. Squat reach overhead. Stand up. Hinge reach. Now let's flow through it. Squat, reach. Nice. So we're lengthening through the spine and warming up the legs right here on that hinge. I'm hitting the hamstrings back. Nice. I squat. I warm up the legs, the quads, the glutes. Nice. Adding those arms overhead really forces us to engage our back, our core, our spine. Nice. Getting it all warm. You're gonna give me two more right here. Hinge, reach. Nice. Squat, reach. One right here. Hinge reach. Nice. Squat, reach. Push those knees out towards those outer three toes. Stand, hinge, reach. Hold here. Take your thumbs up towards the ceiling. Go straight out. Go 45. Now go to the side. Squeeze those back muscles. Straight out. 45. Now to the side. There you go. Two more, two more. Straight out. Nice. 45. Awesome. To this side. One more time. Right here. Straight out. Nice. 45 and to the side. Take it all the way down to the mat. Find a quadruped position right here. Shoulders stacked over wrists, hips over knees. You're going to drop the belly lift the chin, and now reverse it. Pull that spine up towards the ceiling. Tuck the chin towards the chest. One more time, drop the belly lift and reverse it. Now find a nice neutral spine. This is where we're going to want you to be throughout today's workout is if someone punched you in the gut, nice neutral spine. Awesome job. From here, you're going to come back onto your knees. Left knee stays on the mat. Right leg comes up. We're going to go like this. I go front lunge right here. Open up to a tee. Nice. Now take this out to a 45. Open up to a C. Little thoracic spine rotation. Now take it all the way to the side if you can. And right here, you're opening up the hips right here. To get good mobility on our squats and lunges. Let's go forward. Let's pick up our tempo. Let's go. 45. Now take it all the way to the side. To the side. Right here. Go forward. Right to the front. Nice. Go, 45. Go to the side. Nice. You got two more just like it to the front. 45. We're gonna make the most of our 20 minutes together, you guys. We are getting right in right here. But we got to warm up those muscles first. We got to open up those hips. Nice. Nice. Awesome job. Let's switch out the legs now. You know what you're doing. Right knee on the mat, left leg up. Open it up. We'll go slow on the first one. 45. Now take it out to the side. Nice. Let's go a little bit more fluid to the front. 45. Really think about pushing that elbow into that leg. You're opening it up. Nice. Gaze follows fingertips. Awesome job. Open up those hips. Little nice spinal rotation. Get that core involved. Nice. Awesome job. You got one more full time through it. One more full time through it. Let's go to the front. Nice. 45. Awesome. And to the side. Go all the way down. I'm going belly to the ground. Rachel's going to show you bird dog modification. Hands, come here. Right here. I lift, backstroke, right arm sweeps and comes down. Switch it out. Left arm sweeps. Why are we doing this? Hello, spine. Hello, low back. If you have low back pain, something I've struggled with after my third baby, this move right here. Been doing it every stinking day. Hello, low back pain. It is gone right here. Nice work. All the way down on the belly. Rachel's got some modification if you're not able to go to your belly. Nice One more each way. Right arm sweeps. Bring it back. Here we go. Left arm sweeps. Nice. Nice. Pop yourself up to a plank. Walk yourself back. Fingertips go all the way back to the toes. Stand all the way up. We finish with a set of squats. Are you ready? Here we go. Squat. Squat it out. Your pace, your tempo. This entire workout is timed intervals. You take it at your pace. You want to grab heavy weights. You go slower. You want to grab a little bit lighter weights and pick up the tempo. That's up to you. We're squatting right here for four. Nice. Three. You got it. Two and one. You warm, Rachel? I'm warm. All right, we're jumping in. I'm going to start this circuit with one heavy dumbbell. Your option is always to use two dumbbells, especially if you're going a little bit lighter. Okay, we're going to start. Right leg forward is a staggered deadlift, clean squat. Rachel takes out the clean squat, keeps the dumbbells at the side. She's going heavy. Two weights. I'm going to show you one. This is what it looks like. 80% in my right leg, 20% in my left toe. I have one dumbbell in my left hand. Rachel's got two dumbbells. You choose. You're going to do this. You're going to hip hinge. Push that butt back towards the wall behind you. Weight in that front right heel. Stand tall, Clean the weight up into a squat right here. So I go feet stagger, feet parallel. Rachel's taking out the clean, keeping the weights at her side. You have options. It's 40 seconds of work, 20 seconds of rest. And it starts in three. In two. Let's go. Hip hinge, clean squat. This is one of my favorite moves right here. Staggered deadlift, clean squat. Nice work. You want to go slower. You want to double up those weights. Join Rachel. Okay, on that clean, I'm thinking about really keeping that weight close to my body, my hips, my glutes. That's what powers it up, right? Thinking about pulling thumb to armpit. Flip it right there. Nice. Keep it tight. Thumb armpit, flip it. Nice. Stagger and parallel. You got it. We're working that right hamstring, glute, and then both legs come parallel right there for that squat. It's an Ottoman squat. Core is turned on. Yes. You got five seconds. Come on. Right here for three, two. Finish. One more squat and you're out. Nice work. Now we go back. That was legs, now we go back. You're gonna give me five rows in the right arm hinge over. Row for 5, 4, 3, 2, 1. You're gonna set it down. Squat switch. Pick up five rows per arm. One squat switch. Start with the dumbbell in your right hand. Hinge over, punch to the gut. We row in three, two. Let's row. Let's row for five, four. This is where you go heavy, guys. Three, two, one, one squat switch. Set it down. Switch out the arm. Stand up. Row for 5, 4, 3, 2 and 1 squat switch. Why do I have my opposite arm placed on my opposite shoulder? It's because a lot of times when we row we tend to do this like opening up thing. I'm trying to keep this shoulder square. Do I got with squat switch. Rachel keeps me honest. There we go. 5, 4, 3, 2. Squat switch. You're going to do two rows, two rows per arm. Let's go. Row, row, Squat switch. Finish two rows on the left. Row and row. You're out. Nice work, you guys. Awesome job. Going to grab another dumbbell. Ok, we're going to keep that right leg forward. Right arm is going to row. I'm going to pop this dumbbell up for my left hand. I'm finding what I would call a single leg deadlift position. But dumbbell is going to be in the same leg, same arm right here. I'm going to row just on this right arm holding this position. Three, two, let's go. So there's hamp that Rachel's got her foot down. Nice. So you see the constant tension you have on that front right hamstring. Hello, hamstrings. Hips are square to the ground. Nice. And I'm rowing single arm row here on this right arm. Pulling from the elbow. Elbow to hip. Slow control, lower. Now I have this opposite dumbbell flipped up a little bit. My fingertips are just gently on it. Guys, you want to challenge yourself. Take the fingertips off it. You want to go heavier. I can go heavier with a little bit more support. Okay. Maybe I could grab that 30 pound dumbbell at home right here with a little bit of support. Think about keeping those hips square. You got it? 5, 4, 3, 2 and you're out. Set those weights down. Nice work, you guys. That's circuit one. We repeat it, switching sides as needed. So I'm back down to one dumbbell right here. Okay, now I'm going to go left leg forward, right toe popped. Dumbbell, right hand. Okay, 80% right here, 20% right here. Stagger, deadlift. Clean squat in three, two. Let's go. Hip hinge. Clean it up and squat. Nice. I'm Using my other hand to help me catch that weight. You got it. Nice work. It's staggered and it's parallel for the squat. Right here. Stagger and parallel. Nice. Getting some full dynamic movement here. Awesome job. Legs and back. Two big, big muscle groups working together. Why we love to strength train them. Why I do. They're your big what I call mommy muscles. Use them every day. This is a functional strength training program meant to strengthen the muscles you use for everyday living. Right here. Come on. You got five seconds. Five, four, three, two. You're gonna give me one more squat. You're gonna finish it. Yes. Nice work. You're gonna start with the dumbbell in the left hand. Five rows squat switch. Five rows squat switch. If I was at home, this is where I go for that. 30 back is the largest muscle group in the upper body. Yes. Make it strong. Okay. Five rows squat switch. Dumbbell, left hand. We row in three, two. Let's row, let's row. Five, four, three, two, one. Squat switch. I'll alternate between putting my hand on my shoulder. Nice. To keep my shoulders square. Nice. One more squat switch. And then sometimes I'll put my hand on my core. I'm still five months postpartum. I'm learning how to engage that core. Reconnect with it. Right here. Want to put touch those muscles that are working right. Helps make that mind muscle connection. Nice work. How many we got, Rachel? This is five. Nice. Squat switch. You're gonna go for five right here. Finish it. Five, four, three, two, and one. Nice work. You are out of that move. And we go into our final move, the single leg deadlift. Row one, dumbbell. Left hand, left leg is planted on the ground. Option to float your right leg and place your right fingertips on this dumbbell. Okay. Just an option. You could always use a couch, a bench, whatever you have at home. Here we go. Let's set it up. Float it back. Let's row. Row. So same arm, same leg again. Fingertips are just gently resting on that weight. Just a little bit of support. Rachel's got the modification, which is the back foot down. If my back foot is lifted, those hips, they got to stay square to the ground. Everything is turned on right here. Soft bend in that standing leg. One row at a time. That's what you're working for. To close out. Circuit number one. Right here. Legs and back. Circuit number one. Let's do it, Rachel. Come on, guys. Nice work. Slow control. Lower. What would it look like If I said 10 more seconds? Don't quit. Keep that back foot floating. Yes. You can for 5, 4, 3, 2, and 1. You're out. Nice work, dumbbells. There we go. Let's grab a quick sip between circuits. Nice work, you guys. That's circuit one. Moving on to circuit two. Same thing. Three moves, legs back, combo move. We're going for a good old split lunge. Gonna go heavy. We'll start. Right leg forward, left leg back. Not a tightrope. Train tracks. Train tracks. Propping that back into the ground. Standing straight up. Feet stay planted the entire time. 40 seconds of work. 20 seconds rest, and then we go back flies. You ready? Let's go. There's no modification here. You just grab those weights and you get into it. We go in three, two. Let's go. Down and up. 40 seconds. I'm thinking shoulders stay stacked over hips. Lunges are a knee dominant exercise, so a lot of times people complain about knee pain. Here, a good alternative. Drop the weights. Just hold. Can you hold? An isometric lunge right here. A great alternative and great way to strengthen those knees. Guys, you take it at your pace. I'm going to pick up those weights and join Rachel. Down, up. Go heavy here. Get into those legs right away. There they are. I feel them, I feel them. Nice. 10 seconds here, guys. Come on. You want these last 10 seconds to feel challenging. If they're not, go up in weights for me. You got five, four, three, two. Give me one more lunge, because you can. Nice work, back flies. I'm going to drop down. I'm going to try 15s. There you go. We'll see how I do. Back flies are challenging. Hinge over soft. Bend in the elbows. Squeeze those shoulder blades together as you pull back in that arc. Okay, 40 seconds of back flies. Here we go. Hinge it. Punch to the gut. Let's go. Three, two. Let's go. Fly. Now, what I see here often is this. I fly up, I let them fall down. That's swinging. Nope, we want muscle control, right? Control the weights on the way down. That's the hard part. That eccentric motion. That way down. That's where you got to squint your eyes. Grit your teeth. Squeeze those shoulder blades together. Control it. Down. Come on. Squeeze. And slow. Control. Lower. Yes. You got this. You're like, what is the combo move gonna be? This is hard, guys. 10 seconds. I was just gonna say this is the hardest move for me, but I don't want to jinx anything yet, you know? I don't know what's coming next. You got three, two. Give me one more fly because you can. Nice I'm gonna drop down to my tens here, okay? I'm gonna drop down. Bring it. Right foot forward, left foot back. You're gonna hold that split lunge, but you're gonna hinge over. You're gonna give me two back flies. Fly, fly. Hold on that front leg. Tap in, tap in. Ooh. Shake it out. Are you ready? We go in three, two. Get low in that lunge. Hinge forward. Let's go. Two back flies. Fly, fly. Hold low on that front leg. Tap in, tap in. Nice. Hold that lunge. Fly, fly. Hold on that front leg. Tap in, tap in. How low can you get in that front standing leg? Fly. Come on. This is a big combo move right here. Legs and back. You're halfway, guys, halfway. 20 seconds. It should burn. Do you feel that front quad talking to you? Oh, yeah. Ha, ha. There it is. Yep. I feel those muscles working, those big, strong muscles. I got 10 seconds. 10 seconds, let's go. Tap in, tap in. Come on. You're gonna get through one more round right here. Just two flies and you're out. Fly and fly. And you get to stand up and shake it out. Holy bananas. That is the move. We say holy bananas when it's tough. That is the move. Holy bananas right there. Split lunge. Other side. Left leg forward, right leg back. Gotta go back to those heavy weights. Got two beautiful legs God gave you. Let's go. In 3, 2, 1. My heart rate is naturally rising, right? I'm not jumping no strength program just because we're using heavy weights and using large muscle groups. Okay? My heart rate increases. My body's got a pump, more blood to the muscles that are working. Legs are a big muscle group right here. You got this. One rep at a time. Come on. And always drop down to one. Dumbbell. Can always give me an isometric lunge hold. Honestly, I think the isometric hold is harder. That's tough. Especially with the combo move coming up. Hello. 10 seconds, let's go. Come on. Legs right here. Big, powerful for 5, 4, 3, 2 and 1. Nice work. Weights are down. Here we go. We're going back flies, going back flies. Just back flies for 40 seconds and then we go. Combo move. Got the sweat stash? Gotta wipe it off. All right. Nice work, you guys. You're crushing this. Come on. Finish circuit two. You're gonna hinge over. Yes. Hamstrings are loaded. Soft bend in the knees. We fly in three, two. Let's go. Squeeze slow, control lower. Squeeze slow, control lower. I'm down to my tens here. Started with 15s right. You do your best, you forget your rest. I was just telling Rachel, I'm so glad we're filming a strength program. This is my season of life right now, you guys. I'm five going on six months postpartum. I'm not sleeping. I haven't slept through the night in six months like all the other moms out there. Say salute. Like respect. We got this, you guys. You do your best with where you're at in this season of life. Ten seconds on the back fly. You are strength training for life so you can be one strong woman for three, two and one. Awesome job, you guys. Combo move. Combo move. Left leg forward, right leg back. It's a lunge, but slightly hinged forward. Gonna put a little bit more tension on those hammies. You're gonna go for two back flies, two back foot step ins. It is your last move of circuit two. We are working for that water break. Say hallelujah. Get low for three to hinge it over two flies. Let's go. Fly, fly. How low can you get? Enough on leg. Tap in, tap in. Come on. Hold low, hold low. Fly, fly. Big combo move right here. Working two big muscle groups. Yes, you can. Fly, fly. Stay low in those legs. Tap, tap. How light on those toes can you be? Come on. Come on. Yes, you can. You're over halfway, guys. You're over halfway. That water break, it's so close. It's so close. You can't fake strength training. This is tough stuff. 10 seconds. Yes, you can say yes, I can. Right here. Believe in yourself. Come on. You got five. Four, Three, two. Stand up. Holy bananas. Kick it out. Set the weights down. Grab some water. Crushed it, Rachel Crushed it. All that's left is the bonus circuit, guys. It's a bonus circuit. It is two moves, one minute a piece. Two moves, one minute a piece. Your first move, big, powerful, gonna raise your heart rate. Your second move on the mat. Okay, get your mind right for this first move. Row, row, clean, squat. Row, row, clean squat. Rachel's taking out the clean. It looks like this. Hinge, row right, row left, hinge clean. Get them up. Front racket and squat it. Yes. It's everything you've done today put together in one move it is. Holy bananas. Alright, it's one minute. Take it at your pace. You ready, Rach? Okay. Follow Rachel. If you don't want to clean, follow me. If you do hinge over. We go in three, two. Let's go. It's a right, a left. Lean the weights up. Squat it down. Nice. Here we Go. Row, row, clean, squat. What am I thinking about when I clean? I am thinking. So I'm going row, row. Now I'm thinking, heels pop, nice drop. Let me walk you through it. Okay, it's heels, thumbs, drop and catch. What do I mean by that? Heels pop off the mat, thumbs come to the armpits, weights flip. I catch and drop right here. Think about it. Right? Heels, thumbs, catch and drop. Nice heel, thumbs catch and drop. Right heel pop. Thumbs to armpits, drop and catch. Nice work, you guys. Come on. Yes, you can. What would it look like If I said 20 seconds? 20 seconds left in this move. Yes. You are so awesome right here. It's a big burnout round. I know it. But you are strong. Yes, you are. Row, row. 10 seconds. 10 seconds. Come on. Stay with me. Right here. Row, row. Five, four, three, two. We're gonna finish. We're gonna do one more because we can. Rachel, come on. All the way through. Yes, team. Nice work. Dumbbells down. I'm going one heavy. You're on the mat. You're on the mat. You're going to hold a glute bridge with a pullover. A dumbbell pullover. We're going to work those lats really hard to work with just weights. You're going to hit it here. Glute bridge. Legs come up, hips come up. Holding here. Hold the glute bridge. It's an isometric hold. And then the dumbbell lowers and lifts as I lift. I'm squeezing through the lats, my armpit muscles. Okay, largest muscle in your back. Big fan shaped V muscle. One minute. We're already holding that bridge. How do you feel about it, Rachel? We go in three, two, one minute. Hold those hips high. Lower the weight with control. Exhale, pull it. Getting a little bit of chest here. Back chest. Now, if you had a bench, you could even do this on a bench. Get a little bit greater stretch at the bottom. We're being stopped by the floor right here. Big exhale. Pull it back overhead. Slow. Control. Lower. Slow, slow, slow. Exhale, squeeze. Think about pulling those armpits down towards those hips. Pull the armpits towards the hips. Nice. Use your breath to pull that weight overhead. Go heavy here, guys. Nice. Now, don't forget about that glute bridge. Don't forget about those knees. They got to stay in line with those hips. Maybe you grab a squishy ball. Maybe you grab a throw pillow and you squeeze it. You add a little inner thigh engagement. There is a way to make every move harder. Come on. Yes. You can. Yes, you can. This is your final move of this 20 minute strength workout. Man, 20 minutes flies, doesn't it, Rachel? So quick. But this is so my season of life. This is what I got right now. I got 20 minutes before I gotta feed a baby. Pump 5, 4, 3, 2. Give me one more because you can. Nice work. Lower. All the way down. You guys are so stinking awesome. 20 minute legs and back. We're gonna stick around for a one minute stretch. Way to go, Rachel. Way to go. Liz, high five. All the way around. One minute stretch. We're getting right into goes right here. 90. 90. Okay. Front leg 90. Back leg 90. Pushing both knees into the mat. I'm going to take my, my chest, split my shin in half right here. Hitting those outer glutes and inner hip right here by pushing both knees into the mat. The harder you push those knees into the mat, the greater the stretch you're going to get right here. Hinge forward. A great stretch to come back to you guys. So proud of you for knocking out this 20 minutes. It is not an easy 20 minutes. No, we flew. There were not a lot of water breaks here, like here to get the job done. Right here to get the job done. Nice work, you guys. Just switch it out right away. Other leg, 9090. Okay, knees push into the mat. Cut that front chin in half. This side's more sticky for me. Yeah, normally we're opposites, I feel like, but yeah, little sticky hip right here. Good stretch to come back to, especially 24 hours from now. Again, you guys, so proud of you showing up, getting this done. Strength training is the name of the game for all seasons of life no matter where you're at. Right? Okay, let's bring it over. Let's go back to that cat cow. We started with a little nice little stretch here for the spine. Drop the belly lift the chin. Nice. Now you're going to pull that spine up towards the ceiling. Tuck the chin towards the chest. Gaze comes down to my belly button. Let's do it one more time. Drop it right here and pull that spine up towards the ceiling. Nice. From here you're going to go big toes to touch. Knees come a little bit wider. Take your right hand, reach over to the left side. Take your left hand on top of your right hand. Sit back, child's pose. Getting that nice lat stretch that back stretch. Right, right there. Really stretch into it. Think about lengthening from fingertip to armpit. Breathe into it. One big breath here. Big inhale, exhale. Sink a little deeper. Nice. Walk it back up. Same thing. Other side. Left hand over to the right corner. Right hand goes on top of left hand. Sit back. Nice child's pose. You're opening up and stretching through those hips and stretching through the back, the obliques, low back. Great way to end a workout. Right here. You earned it. Nice work. One more. Big breath in. Open mouth. Exhale. Sink a little bit deeper. Come back to center. So stinking. Proud of you guys. If you need more stretching videos, we have longer stretches. Alright. So proud of you. Way to knock out our 20 minutes together. Nice work, Rachel. High five. Two at home. Like we said, this is part of our strong in 20 program. You want the whole program? It's linked below this video. 20 minute strength training Functional moves that will make you stronger every day. Have a great day. You guys. Thanks so much for joining me for that legs and back workout. I hope you feel strong. If you do drop a subscribe to that YouTube channel, you can find the next workout in this program right here. And this Full Strong and 2020 Minute Strength Training Program right here. Thanks you guys have a great day.