Strong 20 Day 3: 20-Minute Abs and Glutes Workout

Hi, I'm Lindsey Baumgren of Nourish Move Love and this is your 20 minute glutes and abs workout. Part of our strong in 20 program. 20 minute strength training workouts. Get the full program when you hit, subscribe to our channel. Alright you guys, we got 20 minutes together so we are going to make the most of it. We're going to jump into a quick warmup and then we're going to get these glutes and abs on fire. All you need today are some dumbbells. If you want to, you have the option to increase the intensity of today's workout with a mini loop resistance band. It's going to add some spice and some fire. And I have the awesome Rachel with me. Hi. She's going offering some modifications today. Different ways to hold the dumbbell based on what feels more comfortable for you. We have anywhere from 15 to 20 pounds. Use whatever you have at home. It's 20 minutes and let me tell you, your legs are going to be on fire at the end of it. Okay. It's no repeat style. You got 15 leg exercises. Well, actually we go leg, leg ab, leg, leg AB. 15 exercises total. You're going to do each sec each exercise. Here's the kicker for 50 seconds of work. I know we don't normally work that long. We only get a 10 second rest so it is going to burn. It' a long work period. We're going to play with the tempos. It's going to be a lot of fun. Hang with me. You only got to do each exercise once. Are you ready, Rachel? Let's go. Let's go. She says let's warm it up. We're going to go right to the floor for a fun little warm up move. We are hitting legs and abs so we're going to get right into it. With warm up you're going to find a 90, 90. Right shin here, left shin back here. Knees are pushing into the ground. Okay. Slightly hinge forward. My chest is going to split this shin in half. Now can you lift this back knee off the ground. Lift your neck. Left knee off the ground. Oh, there's those outer glutes. We're going to work them today. Now can you kick that leg around? Swing it. Hold it. Get that heel the ground. Hello, low abs. There they are. Let's bring it back. Set it down. You're gonna do that two more times. Lift that knee up. Kick it around. Hold it. Show me the bottom of your shoe. Hello abs. There they are. Bring it back. Nice. One way to warm up those glutes and abs rest. Here we go. Lift it up. Hold. Kick it out. Show me the bottom of your shoe. Hold it here for 3, 2, 1. Set it down. Switch it out. 90, 90. Other way. Left shin in front. Okay, gonna push those knees. Let's take a quick little stretch. Hinge forward. There we go. Hit those glutes and. All right, can you lift this knee up? Now lift it up. Hold. Now kick it out. Show me the bottom of your shoe. Oh, it's a little bit more sticky on this side. Oh, it's harder here. There we go. You're going to do it two more times. Lift this knee up. Kick it out. Show me the bottom of your shoe. Now, if you're like, I am not able to do this, that is okay. You do what you're at and what you're capable of. Let's go. Lift it up. The best part about this program, you're going to come back. You can repeat it, and you get better, you get stronger. This is functional strength training, folks. We're going to get better and better. All right, here we go. Come over. You're going to take the knees nice and wide, and you're just going to rock back and forth. Right here, a couple frog rocks. Just open those hips, right? We're really going to hit those outer glutes today if you add that resistance band. So we've got to open up those hips so we can get nice and deep in those squats. Here we go. Two more frog rocks out. Nice. Last one. Awesome job. Let's go ahead. Tuck the toes under. Let's take a quick down dog pedal at those heels. Warm up the calves and ankles. Give me a couple petal, petal, petal. Press the chest towards the thighs. Stretch out the hammies. Now walk your hands back to meet your feet. Take a nice forward fold. Bend the knees, roll all the way up to the top. Grab that band if you have it. We're going to add it for our warm up here, okay? Band is optional. You don't have to. If you have it, it's inches above the knees, okay? On the thighs, 6 inches above the knees. I got a little bit of a lighter band today because it's going to bring the fire, let me tell you. All right, we're gonna go like this. Hands the hips. You're gonna go hinge, squat, stand, Hinge, squat, stand. Hips back, hips down. Drive through the heels. Stand tall. Hips back, hips down. Drive through the heels. Stand tall. Now you're fighting the band. Hinge, fight the Band. Push the knees out. Stand up. I'm thinking about driving my knees towards my outer. Three, stand up. Two more just like it. Hinge, drop. Stand tall. One more. Hinge, drop. Stand tall. Now let's add some movement. Let's go side to side squat. Step right, center, left, center. Turn on those outer glutes, your gluteus medius. Right here. Those outer glutes, they're gonna work for you today when you have that band on. Yes. We're gonna play with tempos, time under tension, and we're gonna work for longer intervals than we normally do. It's gonna make this 20 minute workout a true leg burnout. One more each way. You got it. Nice work. Nice. From here, can you balance and just lift this leg up and down. Right leg for three. Nice. Two. Hello, outer glutes. One. Switch it out. Standing on this leg. Lift this leg right here. Lift. Go. Three more. Go. Three. Nice work. Go to drive to that heel. Lead with the heel. Nice work. Put it down. Are you ready? I'm ready. Are they warm? If they're not warm, they're gonna get warm. I'm gonna tell you that right now. Okay, first move. I'm gonna go one heavy dumbbell. Rachel's gonna go goblet squat. Holding chest. Points of contact, collarbone, sternum. I'm going to go back squat. I'm going to place the weight on my back. Just holding the weight at a little different place is going to slightly change the muscles that are worked. Either way, we're squatting with or without the band. You're going to squat for 50 seconds. The first 25 seconds, stick with me. We go down two, up on one. Down two, up on one. Are you ready?

Let's go.

We squat in three, two. Let's go, let's go. Down two, drive. Up on one. Slow, slow. Power to the top. Control. Drive. Explode. Push the knees out. Out. Drive and push. When I say drive and push, you're pushing through the heels. Nice work. Gonna stick with this two count tempo for 10 more seconds. Then we switch to singling it out. Down on one, up on one. In four, three, two. Let's change that tempo. Down, up. Here we go. Down and up. Single out those squats. Your pace, your tempo. Single out your pace, your tempo. Come on, drive through those heels, stretch that band. You got it. Come on. Band is totally optional. Got 10 more seconds. Think about getting those hips stacked under the ribs at the top. Hips under ribs, go. 5, 4, 3, 2. Give me one more rest for 10. Same thing. Now you're gonna give me a squat lift, right leg, squat lift, left leg. I'm not doing more squats than I have to. Here we go. Three, two. Let's go, let's go. Squat lift, right leg, squat lift, left leg. Okay, Lifting the leg off the ground is optional. You can always do a tap with Rachel. Okay, right here, we're just practicing transferring the load at the top. How often do we transfer the load from one leg to the other? Every day. When you walk or run people, you're transferring load leg to leg. Right here, you're adding a little balance component. Gotta fire up those obliques. Really gonna fire up those obliques with the next move. Squat, side leg lift. Here we go. You're gonna drop the dumbbell. You're gonna go to the mat. Advanced clamshell with a side plank. That's where we go in 10 seconds, guys. Come on. One squat, one leg lift. You knock it out. This is it. You do it once. 5, 4, 3, 2, and 1. I'm putting my dumbbell down. Let's start. Just this side. Doesn't matter which side. You're just gonna do the other side. Next time. Right here. Lift and lower. Get those hips up. Legs are bent at 90 degrees. In three, two, let's go. You're here for 25 seconds. You only got to do this move for 25. Because I couldn't imagine doing it for 50 seconds. Could you, Rachel? I was gonna say the 50 second thing.

Normally, I say no. No, Lindsay, 40 seconds only. But 20 minute workout. I figured if we were gonna try it, this is the time, right?

And you're here for five. You're going to a side plank in of front four. Hold those hips high. In three, two, one. You can hold the hips high. Rachel's gonna keep her back knee on the ground, okay? She's gonna lift that outside leg. I'm gonna go right into a side plank. You're just holding side plank. This is glutes and abs, you guys. We're working glutes and abs together. Hello. Did you feel those outer glutes working? And now those obliques. Hold it here. Yes, you can. Yes, you can. What would it look like If I said 5, 4, 3, 2, and 1. Recover. Nice work. I'm gonna grab one heavy weight again. It is a two count. Side step squat. So it looks like this. Right, right, together. Left, left, together we go right. In three, two. Let's go. Step right. Stay low. Bring it together low, low, together. Low, low, together. Stretch that band. Stretch it further. Come together. Stretch, stretch, Together. Little pulse at the bottom. Hello. Time under tension. Right, right, together. Left. You only do it once, Rachel. You only do it once, right? I love.

No, repeat.

Yes. You're gonna feel these legs working for you. Side, side, hup. It's gonna get real spicy. This next move is gonna raise your heart rate. We go side to side. Squat thruster. You're gonna go 2 to the right, 2 to the left. Finish right here for 5, 4, 3, 2, 1. Nice work. So it looks like this. Squat, push, 2 to the right, 2 to THE LEFT. Rachel's gonna omit the thruster. We push right in three, two. Let's go. Let's go. Squat press. Squat. Press to the left. Left together, left together, right together. Using my legs, my glutes, to push that dumbbell overhead. Power comes from the lower body here. Come on. Inhale, exhale, inhale, exhale. You got it. Side to side. Training in all planes. Hello, outer glutes. Back to the ground for clamshell. Other side. That's where we go. And then, good news. You're take the band off. Down, push. Come on, guys. 10 seconds here. 10 seconds here. Let's go. Yes, you can. 4, 3, 2, 1. No, wait. No weights. Clamshell their side. Clamshell, other side. Oh, heart rate. Tie clamshell in 3, 2, 1. Here we go. 25 seconds here. Lift the hips as you open the band. Lift the hips as you open the band. Gonna feel this glute, this glute, this oblique all fired up right here. It's only 25 seconds, then just hold the side plank for the other 25. No big deal. Pretty simple, right? Pretty simple. Come on, guys. 5, 4, 3, 2, 1. Find that side plank and hold it. You can stack the feet, you can scissor the feet. Shoulders stay stacked over elbow. Here we go. Come on. Keep those hips lifted high. Here we go, right here. Solid rock right there. Those obliques, those side ab muscles. 10 seconds. Keep it lifted. You're gonna sit it down. You're gonna take the band off and grab water. This is the end of block one. In three, in two, in one. Set it down. Band comes off. Awesome job. We're put the band on, so don't put it too far away. Grab a quick sip if you need it. Quick towel off. Block two. Okay, so block one was squats. Block two, we're getting into glutes in the form of deadlifts. Deadlifts and hamstrings. A little bit more deadlift. Hamstrings. First move. Good old deadlift. Double leg deadlift, grab my 20s. Gonna go heavy. Feet are parallel. Hip hinge. Stand tall. Soft bend in the knees. Keep the dumbbells tight to the body. Think about pushing those hips back towards the wall behind you. From there, we're going to go into a tricky move. So I'm just going to show it to you. Going to hold one dumbbell here at my chest. Okay? I'm going to step right leg, left leg, goblet squat, left leg, right leg. Then I alternate. We'll walk you through it. Okay, guys, we'll walk you through it. Start with the deadlift. Deadlift. And then you're going to go to a kneeling position. If you don't like kneeling, go ahead, give me squats. When in doubt, you squat it out. Deadlift, 50 seconds. In three, two. Let's go. Now, deadlift is a move I can do for 50 seconds with these weights, right? Slow and steady. Deadlifts are slow and steady. I'm thinking about pushing those hips back towards that wall behind me. Thinking about crushing some oranges in my armpits to keep those weights really tight to my body. The weights just glide down my front shins. Right range of motion is going to look a little bit different for everyone. I'm looking just slightly in front of me. Nice neutral spine, neutral back. Driving through the heels to just stand straight up. Not overextending at the top, just standing straight up. You got it, guys. Right here. Come on, heavy deadlifts. Grab those heavy weights right here.

Kind of funny how good this move feels after everything else we've done. You know, like a solid strength move.

Yes. I love strength. I love. I love deadlifts. Five seconds here, then you're gonna drop to one weight. We go to the kneeling. Kneel ups in three, two. Let's go. I'm dropping one weight. I'm gonna hold one weight right here at my chest. Goblets. Gobblet style on my knees. My right leg comes up to kneeling first. So step the right leg, then the left leg. It looks like this. Go right leg. Left leg. Squat up. Step back. Left, right. Now lead with the left foot, then the right foot. Goblet squat. Nice. Take it right, then left. Lead right, right, left. So I'm really driving through the bent leg. So I'm going to drive through that left heel. Drive through your left heel. Drive up. Goblet squat. Nice. Lead Right, left, right foot. Drive through that right heel. Goblet, squat up. So you're alternating that lead foot every time. Drive through that left heel. Drive up. This is Functional strength training. Why? How many times you get off the floor like this with a laundry basket? With a kid, right? Come on. 10 seconds here. Yes, you can. Down, up. Stay with me. Final four. Three, two, squat. Nice. We're going down to the backside leg lowers. You can bring a dumbbell if you want and just hold it overhead, make it a little bit more challenging. Okay, I'm gonna go straight leg lowers. I'm gonna alternate my legs. You want to double them up, that's on you. This is where I'm at. Rachel's gonna go bet knee. Three, two. Let's go. So lower one leg at a time. So we did our two leg exercises. Now we do our ab exercise. Okay. Placing your hands at your side with no weight gives you more stability. It's going to make it easier. Take the hands overhead. It's going to make it harder for the core to work. Place a weight in your hand. That makes it even harder. Okay. Longer the lever. Straight leg, knee. Harder. Bent lever, bent leg. Rachel, a little bit easier. Choose your level. Guys. Where you at? Come on. We're working the core right here. Yes, we are. And as one leg lowers, I'm trying to not move the other leg. This is hip hop stability and core strength. Hip stability and core strength right here. Come on. Yes, you can. Personally, I think the single leg lower is better than the double leg lower because it forces you to keep that other hip square and stable. Not something we do all the time. 5, 4, 3, 2, and 1. You're coming back up. Band goes back on. Take a quick sip if you need it. Quick towel off. I'm just sweaty Sweaty Betty over here. Band goes back on. Okay, it's gonna go the same place. Six inches above the knees, right on the thighs. Right again, band. Totally optional, guys. Okay, Gonna go to a stagger. Deadlift. I'm gonna double up my weights because I'm trying to get some good leg definition. Today we go right leg forward, left toe popped. 80% in my right heel, 20% in my left toe. Okay. It's that same deadlift motion, but now I'm putting a little bit more emphasis on that right leg. Okay? Like a single leg deadlift with a stagger where you can go heavy. Guys, with the stagger, you can go heavy here. Okay? 50 seconds in 3, 2, 1. What's really going to burn is what's going to happen after this? Oh, I'm not going to tell you.

Sometimes it's better not to know.

It's just your body weight. Okay? So know that it's just your body weight. But trust me, sometimes when I say body weight, it means harder.

That's the hardest.

Yeah, harder, right? You're like, oh, I can pick up some heavy dumbbells and get after it. But sometimes it's those mobility moves, those body weight moves that really challenge you. Okay, same cues as the deadlift here, guys. Crushing the oranges in the armpits, pushing the hips back, Just really driving through that front right heel to stand me up. Really working that front right hamstring and glute. Right front hamstring and glute. Right here. Back side of my body. My back's involved. My core is involved. 10 seconds. You're dropping down to the ground. No weights. Keep the band on if you got it. It is a donkey kick. Heel to the heaven. Whatever you want to call it for. For three, two. Let's go. Set those weights down. Weights are off to the side. Coming into a quadruped position. I'm going forearms to the ground. It gives me more hip stability. That right leg. We were just working. That's what works right here. Stamp it. Oh, there goes my band. Stamp it. Okay, keep going. Rachel, if that happens to your band, you're going to take part of the band and put it under your left knee. Now it's under my left knee. Now it's there. Oh, now it can't go anywhere under my left knee. Heel to the heaven. Okay, Donkey kick. It's not about how far you can go. It's about the glute hamstring engagement. Maybe you got a really tight band, right? Think about stamping that. Heels to the heavens. Core is turned on. Minimal movement here in the hips or the upper body. Really focusing on my glute hamstring. Yes, you can. You got 20 seconds left. You should feel the fire here, guys. You should feel the fire and the glutes and hamstrings. You only got to do this move once per leg. Come on. 10 seconds. Stamp that heel to the ceiling. Yes. Can you hold it up? Just hold it here in tiny stamps. Tiny stamps. Yes. Let's go. Tiny stamps. Tiny stamps for 5, 4, 3, 2, and 1. Oh. You feel it? Do you feel it? I hope you do. We're gonna repeat it. Other side. Just gonna shake out my band here. Right? If your bands tend to roll up or slip, you kind of get some fabric bands. Okay. They're just a little bit more. A little bit more taut. It's gonna be harder. You can get the fabric bands. We can link those below. Here we go. Left foot Forward, right toe popped. 80% in that left heel. We're working that left hamstring. Glute stagger. Deadlift in three, two. Let's go. Go heavy, guys. 50 seconds. Those same two moves you're gonna do. 50 seconds of the staggered deadlift, right down into 50 seconds of what I like to call heels to the heavens. Donkey kick. Call it what you want. Nice work. Come on, come on. Keep those weights tight to the body. Hinge, hinge, hinge, drive through the heel to stand. Hinge, hinge, hinge, drive through the heels to stand. Let's go. Deadlift. So good for our core, our low back. So good. Right here, guys. Come on, stick with it. We're going to keep getting after that gluten hamstring right here. When you drop to the mat. Come on. One rep at a time. 10 seconds, guys. 10 seconds. Then you drop those weights, find that donkey kick position. In five, four, three. You're gonna give me one more. Two. Let's go. Finish it. Stand up. Set the weights off. Here we go. Set it up. I gotta grab that sweat towel. These forearms are sweaty. Other side. I'm gonna loop the band under my right knee. Left heel to the heaven in three, two. Let's go. Stamp it. Stamp it. There you go, Rachel. Right. Nice work. Stamp it. Nice. Do you feel that hamstring? It should be so flexed, so turned on. And your other glute. Your other glute has to work to stabilize you, right? You're gonna feel this in the leg that's on the ground, too. Both legs especially, because that right leg should be fatigued. You're gonna feel it. Come on. Stamp it up. Yes, you can. Building strong glutes, strong hamstrings that support our back, our core. Nice work. Want to get rid of low back pain? Right here, guys. Right here. Let's go. Come on. Yes, you can stay with me. Feel that fire for 10. Nine, eight. Stay with it. Seven. Yes, you can. Six. Five, four. Three, two and one. Shake it out, shake it out. All right, glutes and abs, guys. Glutes and abs. Band optionally stays on the thighs. Okay, we're going to take it to the mat for the last set. We're going dumbbell glute bridges. Okay, that band's going to stay on. I'm gonna grab one heavy weight. You could grab two weights. Whatever feels good for you. Today you're gonna set up a glute bridge so the dumbbell is going to come across my hips. You got three moves. Three moves left. Yes, Actually, Only two. You have two moves left. You have two moves left. That is it. Two moves. Put that weight right here. You're gonna glute bridge. Glute bridge for 50 seconds, starting in 3, 2. Let's go. Let's go. Lift and hover. Lift and hover. When I say hover, that means your glutes, your hips never come to a resting point. There's constant tension on those glutes and hamstrings. Okay. Closer my heels are to my glutes, the more glutes I'm gonna feel, Farther my heels are from my glutes, more hamstring I'm gonna feel. Come on. You got it. Yes. You can always take two dumbbells, one on each hip right here. And really get after it. Yes. What would it look like if I said, can you hold it up? Hold it up? Hold it here. Just hold it here. Now open that band. Pulse it. Pulse open. Pulse open. Come on. Yes. Get after those outer glutes right here. Isometric hold with a pulse. Yes, you can. For 10, nine, eight. You got this. Seven. Stay with it. Six, five, four, three, two, and one. Set it down. Awesome job. Hello, glutes. There they are. If you don't feel them, you gotta go heavier, guys. All right, we are finishing with what is one of my favorite mobility moves. We're gonna stay right here, actually. You're gonna stay right here. I'm gonna move my weights out of the way. Rachel's gonna show you the modified version. I'm gonna do a crunch. Okay. It's a crunch and a bridge, so my legs go out to a V position. I'm gonna lay all the way back. I'm gonna do a crunch. I'm gonna plant fingertips face away from me, one arm reach reaches over at that bridge. So kick out, kick in, Fingertips away and reach right there. Rachel's gonna omit the crunch and just do legs out, legs in. Still hitting those lower abs. I'm gonna sit back right. 50 seconds. This is it. Final minute. In three, two. Let's go, let's go. Sit it back. Come in. Reach. Nice work. Little mobility work. Little glutes, little hips, little core out. In lift. Lower out. In lift. Fingertips face away from you on that supporting arm. You got it. Nice work. Right here. Lift and lower out in. Awesome job, you guys. It's one minute right here. This is the big finish. I love a good mobility move to finish it off with. Out in, push. Come on. Come on. Out in, push. Yes, you can. 10 seconds, guys. 10, 9, 8. You got this. Stay with it. 5, 4, 3, 2, 1. Nice work. That band can come off. Say hallelujah. Take that band off. That is it, guys. 20 minutes. Loop and abs. You ready to stretch it out, Rachel? Stretch. Let's stand our butts. Nice seated glute stretch. Okay? Get those outer glutes. You're gonna go left leg out. Right knee comes up bent. Can you give this right knee just a little hug? You should feel that outer glute. Feel that nice stretch right there. Should feel so stinking good. So proud of you guys. 20 minutes. What did you think of the format? I actually really liked it.

This is coming from a 40, 20 kind of girl, right?

Little spinal rotation, right? Sometimes it's nice to have some variety, right? Just something a little bit different. Switch it out. And you guys, it's. What makes our workout routines effective is because we're constantly playing with the tempos, right? If I did 12 reps every day with 15 pound dumbbells, my body would adapt, okay? So I have to play with that. I have to do longer time intervals, heavier weights, lighter weights, right? It's all good to mix it up, play with those intervals. That's what we're doing right here. Longer time under tension, those 50 seconds with the band. Little fire for you. Nice work. Let's go ahead, find a butterfly stretch right here. Take right hand to left shoe, left hand to right shoe. Go ahead. Tuck the chin towards the chest. Just pull the shoulder blades apart. Now spread the chest apart. Hinge forward. Awesome job. I'm so sinking proud of you. We're gonna finish with one of my favorite stretches, and it's cobra. Rachel's gonna show you bird dog. Alternatively, I'm gonna come to a cobra stretch right here. And I'm just gonna lift up forearms on just a nice little 15 second hold. Especially if you have low back pain after this, I suggest coming right here for 15 seconds. You know, 15 seconds per side in the bird dog. Right here. You're just gonna hold it here. Gonna help alleviate some back pain. And then you're gonna push right into child's pose. Big toes to touch. Think about lengthening from fingertip to tailbone. Big inhale here. Exhale. Sink a little bit deeper. Also really good for the low back. Nice work, you guys. Bring it up. If you need more stretching, you can find those@nourishmovelove.com thanks so much for joining us for this workout. It's just one of many of our 20 minute program in our strong in 20 program. Thanks, you guys. Have a great day. Thanks so much for joining me for Glutes and abs. If you loved it, I'd be so grateful if you dropped a subscribe to my YouTube channel. Find the next workout in this 20 minute program linked right here for you tomorrow. And if you want to try this whole Strong in 20 program, you can find the whole program right here. Have a great day.