Strong 20 Day 4: 20-Minute Standing Abs with Weights

Hi, I'm Lindsay Baumgren of Nourish Move Love and this is your 20 minute standing ab workout. It's part of our strong in 20 program. If you want the free program, you gotta hit subscribe to our YouTube channel. Alright, you guys, this is standing core off the floor, non traditional core training. If you've done an NML workout, you know it's my favorite way to train the core. It's non traditional core training and I have the awesome. Rachel. Hi. Because we're all at varying levels with our core strength, Rachel's going to show some modifications for today's workout. Okay, you can do this workout with your body weight. We're going to be adding dumbbells. You need one dumbbell of anywhere from a 10 to 15 pound. You could go 20 pound. Okay. Whatever you have, that's what you're going to use. You can use your body weight too. We're going to jump right in, you're going to get warmed up and then we're going to jump right in. We have 12 core exercises for you and you do them back to back for 30 seconds of work, 10 seconds of rest. Okay, so you're going to repeat the exercise times two. Close it out, move on. It's going to be quick, it's going to be dirty and it's going to be an awesome core workout and you never have to go to the mat. No planks, no burpees and you're going to work that core. Are you ready, Rachel? Let's go. Awesome. Let's do it. Get warmed up. Okay, we're gonna start with a fun we're challenge your core right away. Right out of the gate, you'll start standing on your left leg. Pull your right heel to your glute like you're doing quad stretch. And now can you hinge and reach? Oh, there it is. Hello, core. Nice. Stand up. Set it down. Switch it out. Okay, other leg. Quad stretch. Reach out. You're going to make sure you could do this workout barefoot. So make sure your toes could grip the mat. Alternatively, you're going to make sure you want to have some flat shoes on. I got some nice flat strength training shoes on here. Ok. So you're not going to want to wear some cushy running shoes for this workout because it's going to challenge your balance. Going to train in all planes, right? Nice work, guys. We're going to do one more each way. Okay, Set it down. Quad stretch. Tuck the hips and reach. Nice work getting into it right away. Hello, balance. Going to Switch it out. We're going to challenge that standing core off the floor. I love it, I love it, I love it. All right, you guys, from here, we're going to challenge your lunges. So I'm going to come to the back of my mat. Right leg only is going to go front lunge, lateral lunge. Nice. Front lunge. You drive a knee. If you want to lateral lunge, drive a knee. You can add a balance challenge or you can tap it out. This workout is up to you. Nice work. If you did glutes and abs yesterday, you're like, why am I lunging right now? Right. We're gonna challenge your core. We're gonna train in all planes. Okay, One more, one more. Here we go. Up. Nice work. To the side. Nice work. We're gonna stay on that right leg. Come back to the top of your space. You're gonna go into a rotational lunge. Right leg steps back. So I'm starting facing you. Now I open up to the side into a back toes, pop off. Cossack style. Okay, right here. Step wide back. Lateral lunge to the side and come back to center. So we're moving in our transverse plane. A nice little pivot twist. Come back to center. Nice work. Move. Little pivot twist. Come back to center. One more, one more. Right here. Little pivot twist. Back to center. You got it. Same thing. Other side. Come to the back of your mat. Left leg, front lunge, lateral lunge. Here we go. Front lunge option at the knee, drive. Lateral lunge option at the knee, drive front. We're gonna do a lot of single sided unilateral exercises. A great way to engage the core while standing. Nice. Okay, Adding weight, moving in all planes. Right? This is functional core training. Meant to mimic the moves you do every day to strengthen that core. Nice. Right here. Give me one more, one more. And we're gonna go back to that rotational lunge. Yep, yep. To the side. Awesome. Come back to the top of your space. Left leg is going to open up. You're going to go to that. So my right toes stay facing you. Left. Left toes face the wall. Right here. Nice. Right toes are going to pop off the mat. Going to transfer the weight into that heel. Get nice and deep. Really stretching through those inner thighs. Stretching through those hips. Nice and deep. Right here. Nice. Two more, two more. Big rotational lunge. Nice work. Left toes face that wall. Right toes face. You come back to center. Nice. Big inhale. Reach up nice and tall. Little side body sweep. If you feel good, take it all the Way down around. Other way up and over to the right. Little side body sweep all the way down around that. One more time because it felt really good. Side body sweep all the way down around. Back to center. Switch it out. Side body sweep all the way down around. Right here. Just flop it out, flop it out, flap it out. Are you ready, Rachel? I'm ready. All right, we're going to grab those weights. We're going to get into it right away. Your first move is a great warm up move. So I'm going to go heavy. I'm going to grab one dumbbell. You're going to hold it goblet style right here. Okay? And you're going to march. You're just going to march and march, transferring the load from leg to leg. All right, that's what you're going to do for 30 seconds. You're going to do it twice and then we'll move on to the next move. Are you ready? Let's go. Let's knock it out. 30 seconds starts in three, two. Let's march. Let's march. March and march. March and march. There you go. Now, the closer the dumbbell is to my chest, the easier it's going to be. If I want to challenge that core, I can slowly start to move that dumbbell out away from my chest. Farther the dumbbell is from the body, the harder it's going to be marching, getting that knee right up in line with that hip. Transferring the load from leg to leg, engaging that core. There it is. The core is so much more than just our six pack abs, guys. It is shoulders to pelvis. So many muscles. Engage. Three, two. Rest and recover. Same thing. You're going to repeat that. I'm going to challenge you to take that dumbbell a little bit farther away from the body and make it harder. OK, we go in three, two. Let's go. Another 30 seconds right here. Do each move twice. Close it out. It's only 30 seconds. So how do you make the second set a little bit more challenging for yourself? Right? Okay. Right here, I'm taking that dumbbell a little farther away from the body. Hello. My shoulders are starting to fire up too. Nice work, you guys. March and march. You get to choose your pace, your tempo. 10, 9, 8. You got it. 7, 6, 5, 4, 3, 2 and 1. Nice work. I'm going to switch out my weights. I'm going to go a little bit lighter. We're going to front lunge, press out and then into a balance. So right leg is going to go front lunge, push Out. Knee drive. Hello. Balance. Push overhead. Okay. Option, you're going to tap with Rachel, you're going to knee drive with me. Right leg steps forward. Just that. Right leg moves in three, two. Let's go. Front lunge. Hold. Push the dumbbell out. Bring it in. Push off to balance. Push overhead. Down. Front lunge. Hold. Push. Out. Nice. Up. Push overhead. Nice. Front lunge. Hold. Push that dumbbell away. Come up. There it is. This is non traditional core training, right? Power up. Nice work, you guys. I love it. Nice work. These moves are so fun for me. Challenges the mind, too, right? A lot of thinking going on. 3, 2, 1. Makes that 30 seconds. Go really fast. You do that same thing staying on the right leg. We'll do the left leg on our next set, okay? Okay, here we go. Right leg. Push that dumbbell out away from you in three, two. Let's go. Front lunge. Push it out. Now drive off that front leg. Hold it here. Bent leg. Push overhead. Lunge. Hold. Nice work. Drive up. True strength training is good mobility, right? We strength train so we can take the body through a full range of motion. But you should be able to stop at any point in time. That's what the core is. Stop, Push. Hold. Lunge. Stop, Drive, hold. It's control, balance. 4, 3, 2, 1. Nice work. You're doing that same thing now on the left leg. So left leg's going to go to lunge. Push that dumbbell out. Balance if you can, or tap and right into that overhead press. Three, two. Let's go. Lunge. Hold. Push the dumbbell out. Balance. You may notice this one side's a little bit more tricky. Push it out. Come up. Push up. Nice work. You keep that knee in line with your hip. That's your challenge. You got a tap. Nice work. When I work out at home, I count my taps. Then I make myself do push ups for every tap I had. Because I'm not in love with push ups, right? It forces me to stay a little bit more focused, a little bit more discipline. 3, 2, 1. Right? You can just move through the motions, or you can do it with some intentionality. We got 20 minutes, so let's do it with some intentionality. Yeah. Front lunge. Push out. In three, two. Let's go. Lunge. Push out. I think the number one question we're probably gonna get with this program, Rachel, people are like, do you really get a good workout in just 20 minutes? Try a workout and then let's talk, right? You know, you get to choose. If I was at home, I'd maybe choose a little bit heavier weight. You can always go a little bit slower. Trust me. Strength training is so stinking good. 20 minutes of strength. Nice work, you guys. That's where I'm at right here. So good. 5, 4, 3, 2. Give me one more. Push it out. Yes. You are awesome. Okay, we're going to challenge yourself, right? You're going to go single leg deadlift. I'm going to try and go a little bit heavier here. Standing on my right leg. Left leg is going to float back. Rachel's going to stagger or tap if you want to. So I'm going to go single leg deadlift. Pass the dumbbell around my right leg. Bring it up. Pass the dumbbell under my left leg. Actually, let's go all the way around. So, hinge, pass it around. Up, Pass it around. Oh, okay. So I'm going to stay standing on my right leg the whole time. Left leg floats. Tap if you need to count your taps. Make yourself do some push ups. A day challenge. 30 seconds in. 3, 2. Let's go. Hinge, dumbbell around, standing leg. Come up. Dumbbell all the way around. Bent knee. Hinge, dumbbell around, standing leg. Hello, core. Take out those wobbles. Hinge, bring it around again. If a dumbbell is too much, you could always do this with a sweat towel, right? Ooh, nice work. Try and keep those hips really square to the ground. Hinge. Hips are square. You got it. That standing leg is gonna feel the fire. 3, 2, and 1. Nice work. No taps. Whoo. Team, no taps. We're gonna do it again, see if we can make it through the second set with no taps. Same leg. Okay? Right leg standing on it in three, two. Let's go. Hinge. Circle around standing leg. Come up. Circle around the bent knee. Right here. This is the fun stuff, right? Keeps you mentally engaged, physically engaged. This is my playground right here, right? Your kids go to the playground, they burn out their energy. This is your playground right here. Chance to play. Chance to feel strong and athletic again. Try something new. We were just talking about that. We're like, when's the last time you did something truly new for the first time, right? The older we get, we just, like, go through the motions every day. 3, 2, and 1. Almost team, no taps. Same thing. Other side. I love that, Rachel. We were so talking about that, weren't we? Like, when's the last time you really did something new that challenged yourself, got outside your comfort zone? Three, two, let's go. Right. Oh, Team, no taps is out right away in the first round. Oh, this side. So much harder for me. You guys, nice work. One rep at a time. Find that focal point on the floor. Try and take out those wobbles. Great part about this 20 minute program. We recommend repeating it. Coming back to it. Getting better, right? Each time you can do it again and again for 3, 2 and 1. Nice work. Alright, here we go. Same thing. Left leg again, left leg again. Close it out. It's this. Back to back, back to back. Do it once, do it better. Three, two, let's go. Hinge around that. Standing leg up. So much focus here. Nice work, you guys. Awesome job. You could always use a kettlebell too. If that's a little bit easier for you to hand off. Just be able to practice it on the second round too. You know, it's like we did it once, got the hang of it now how do you do better? Right in it for 5, 4, 3, 2 and 1. Almost. It's that last rep. You start to lose focus. Okay, I'm gonna go up to a heavier weight. We're doing a diagonal lift. It's similar to a chop, but my feet are gonna stay parallel so my toes stay facing you. Top bend in the knees. I'm gonna start with the dumbbell at my left knee. I'm gonna diagonal lift up to the right. Slow, lower. So power control, control. So I'm lowering to my chest, to the side. Power up chest. Back to center. Okay, you ready? Let's go. We're going just up to that right shoulder in three, two. Let's go. Power up. Lower, lower. Power up. Lower, lower. Power control. Nice. Power control. Awesome. This 20 pound dumbbell is going to start to feel heavy right here. Forcing those deep transverse abdominal muscles that really wrap around my core to work here. 10 seconds. N. Up, down. Awesome job, guys. 5, 4, 3, 2 and 1. Recover. Same thing, same thing. We're gonna chop up to that right shoulder and then we're gonna go to the left. Okay, Chopping up to that right shoulder. Soft bend in the knees. How can you do it a little bit better? Maybe you go up in weights. 3, 2, let's go. Chop up. Lower, lower, lower, lower. Big exhale up. Lower with control. You really feel that right core? Specifically my upper obliques. Do you feel your upper right obliques? Wow. That's where I feel this a lot of times. We hit the lower obliques, really hitting the upper obliques. 10 seconds. Up. Nice work. 5, 4, 3, 2 and 1. Nice work. I'm going to set that dumbbell down. Shake it out. Same Thing other side. We're going to start on the right side. Chop up. Left diagonal. Lift to your left. Diagonal. Lift to your left. In three, two. Let's go. Up, lower, lower, up, lower, lower. Right core training with control. Core. Core is all about building control, right? My core controls my body as my arms and legs move away from it. Right here. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 for good measure. Nice work. One more time, guys. One more time through that. We are cruising. This is move seven of 12. Move seven of 12. You got this, chop. Chop it up in three, two. Let's go. Up, down, down, up, down, down. Think power. Slow. Control power. Nice work. Your feet should be gripping the mat underneath you. Soft bend in your knees. Big exhale on that diagonal. Lift up. 10 seconds here. Yes, you can. Up, down, down. Nice work. Up, down, down for three, two, and one. Set it down. Nice work, guys. I'm going to switch it out. Grab a quick sip if you need it. Right here. Move eight, Move eight. We're gonna do a lateral lunge with a halo. We're gonna challenge you to move in all planes and challenge your shoulder mobility. So it looks like this. We're gonna hold one head of the dumbbell in each hand. I'm gonna step to the right, lateral lunge. Come up to standing halo. Around the core, around the head. Step to the left halo One lateral lunge. One halo. Ready, Rachel? Let's go. Let's step to our right in three, two. Let's go. Lateral lunge. Right big halo. Up and around. Lateral lunge. Left big halo, up and around, lateral lunge. Right big halo, up and around. Come on. The left big halo. Nice work. The halo doesn't feel good for you. You could always just give me an older overhead shoulder press. Nice drive off that bent knee. Power up, right, decelerate, accelerate. That's also a lot of core strength. Decelerate, accelerate, power. 3, 2, and 1. Same thing, same thing. Okay, we're going to go to the left this time. Let's start to the left, lateral lunge to your left in three, two. Let's go. Hit left halo. Hit right halo. Nice work. Hit left halo. Nice standing core. This is perfect. I'm about five, going on six months postpartum. Like my favorite core workout I've done yet. Right? A little bit more engaging than some of those diastasis recti exercises. A little bit more fun and challenging. Nice work. 5, 4, 3, 2, and 1. Awesome job, you guys. All right, we're rotational lunge, rotational lunge. That Move we did in the warm up. We're going to go back to it. You're going to start on the right side. So take the dumbbell, Load it in your right hand. Palm faces right shoulder. Feet start facing parallel to you. Left leg stays planted. Toes face you. Right leg opens up. Toes face this wall right here. Left toes pop off the ground as I power up. Big push. Palm faces you. Palm faces me. Palm faces you. Okay. Rotational lunge with a press. It's a big move, so I would give you two stabs at it. Yes. Thirty seconds in. Three, two, let's go. Rotational lunge. Toes pop off, drive up, power push. Rotational lunge. You can use your opposite hand to help load the weight. Push, catch the weight. Working on hip mobility. Working on that transverse plane. Pivots and twists. Shoulders, core loading the weight on one side of the body. Hello, core. What do you think, Rachel? I love when you build mobility in like this, right? It's my favorite because a lot of people don't do mobility work, right? So we build it in 4, 3, 2, and 1. Nice work. You're doing that same thing. You get that second stab at it. Can you do it a little bit better? Right? So guilty of not doing mobility in this season of life. Okay, step back in. Three, two, one. Like I said, I'm about five, six months postpartum. Okay. 20 minute strength, that's about all I got time for. This program was built to build off of our postpartum program, but it's great for everyone, whether you're a beginner, whether you're postpartum, whether you're coming back from an injury, whether you want to focus on strength training and really dialing up the intensity with the weights. Okay? It's a great chance to increase your weights right here. Do these workouts. 5, 4, 3, 2, and 1. Nice work. You guys do that same thing. Other side. Okay, so you're gonna front racket here on the left arm. Palm faces you. Palm will face away. Right toes stay planted. Left toes move in. Three, two. Let's go. Right toes pop off the mat. Big push. Accelerate right there. So catch yourself. Decelerate, Accelerate. Right? Think it's moving athletically? Your body's catching the load. Your body's pushing the load. Catch the load, push the load, drive, add some power. Nice work. You got 5, 4, 3, 2, and 1. Nice work. If you did shoulders and arms this week, you are like, holy shoulders this week. Holy shoulders. Right? Here we go. 3, 2. Repeat it. That 10 seconds goes really fast. Second stab. How do you make it better right here. Second stab of this workout. Nice work, nice work. Come on, big step, big step. Striving for heel to arch alignment. Make sure you get that back heel all the way back, Left heel all the way back. There you go, big push. Nice work. Challenge that hip mobility. Come on. 10 seconds. 10 seconds, guys. This is move 10 of 12. Yes, you can. 5, 4, 3, 2 and 1. Nice work. You got two moves left, and it's one move repeated. Grab some water if you need it. This is my favorite move, and we're going to up the intensity with this last move, okay? It is one dumbbell snatch, two overhead marches. Start dumbbell in the right hand, okay? Hip hinge, load through the weights, snatch it up, march, march. Low to the shoulder, drop to the ground. One. Snatch, march, march. On a snatch, I think heels pop off the mat. Thumb to armpit, get that weight up and catch it. And then you march. Heels, thumb, catch it. Heels, thumb, catch it. Yes. Let's start. The weight loaded on the ground. One, snatch, two overhead marches in three, two. Let's go, let's go. Snatch, march, march. Load down, Snatch, march, march. Rack it to the floor. Snatch it. March it, march it. Come on, right here. Put everything you've done today together in this one move. Standing core, off the floor, Power intensity. Ten seconds. Yes. Hup, march, march. Come on. Five, four, three, two, one. Nice work. You get a second stab at it. Heels pop, thumb to armpit. Get it up and catch it. Get under it. Catch it, come on. Can you turn up the intensity for set? 2, 3, 2. Let's go, let's go. Turn it up. Turn up the volume. Right here. How do you turn it up? Come on. Maybe go a little bit faster. Maybe grab a heavier weight. Maybe you focus on getting those knees in line with the hip hop. Nice, nice. Right here. Heels pop, thumb to armpit, catch it. Yes. You got it. 10, 9, 8, 7, 6, 5, 4, 3, 2. You're out. Same thing, other side. Two times through and you are done, guys, this is it. Snatch two, march on that left arm and you're out of here. Say, yes, I can. Let's go. Yes, I can. Yeah, she's got it. Let's go. 3, 2. Let's go, let's go. Snatch, march, march, rack to the floor. Snatch, march, march, rack to the floor. You can take that other arm out to the side for counter balance. It's 30 seconds. Yes, you can. Your last move, right here. You do it twice and you're done. Up, up. 10 seconds, guys. 10 seconds, guys. Seven. Snatch it. Lift. Lift. Let's go. You're in the final. 5, 4, 3, 2, 1. Set it down. Nice work. Last time, last time. How can you crank up that intensity? Whatever you got left, it's right here. In three and two. Let's go. Let's go. Snatch, march, march. Rack and down heels. Thumbs to armpit. Catch that weight. You got it. Heels pop, thumb to armpit, then you flip the weight. Get that thumb all the way up to the armpit before you flip that weight. Yes. Keep the weight tight to the body. Come on. Help youp got it. You got it. 10 seconds, guys. Let's go. Big finish. It's here, it's now. Come on. It's five. It's four. It's three. It's two. It's one. Set the way down. Walk away. That is standing core and all the baby hairs floating everywhere. Quick, quick, quick. Cool down. Yes, yes. Pop the wings. Pop the wings. Nice. Take the hands behind the back. Big chest expansion. Just open up the front side of the body. Right. Even though we weren't doing crunches, this muscles, these core muscles were still very much engaged. Nice. Take a couple neck rolls side to side. Hold right ear to right shoulder. Give it just a nice little gentle neck stretch. And then you can option to wrap your left hand around palm. Faces that away. A lot of traps involved in those snatches. Right? Okay. Nice. Same thing. Roll that neck side to side. Other way left to your left shoulder. Gently place the right hand on top. Option to take that left arm around right there. Awesome job, you guys. One more quick stretch here. We're gonna step out into that lunge position. Right leg out. Take it down to a lunge. Fold your lunge. Now a give me a big side body reach. Now drop this knee to the mat. Now give me a spinal rotation. Nice. Now find a cat cow, quadruped position. Drop the belly and tuck the spine. Same thing. Other side. Gonna step out. Which way the leg do we do? Oh, we're gonna go left leg out, left leg out, right toes tuck under. Find that low lunge. Bring that back knee off the mat. Big reach. Now you can drop this back knee to the ground. Now you can take a nice little spinal rotation. Nice work, you guys. Bring it back to center. One more cat cow. For good measure, drop the belly. Lift the spine up towards the ceiling. Now hold here. Pull the shoulder blades apart. Thread your right hand under your left wrist and think about really pulling those shoulder blades apart. A lot of scapular retraction. Stretch it out. Same thing. Other side. Let's go ahead. Drop the belly, spine up towards the ceiling. Thread the left hand onto the right wrist, pull the shoulder blades apart, back to center, and you're out of here. Nice work, Rachel. There you go. Lynns. Standing core off the floor. 20 minutes done and out. Have a great day, you guys. If you like that standing ab workout, I'd be so grateful if you drop subscribe to my YouTube channel. And if you want to find the next workout in The Strong in 20 program, it's loaded for you right here. Otherwise, you can find the full strong in 20 program in this playlist right here. Have a great day.