Summer Workout Challenge Day 10: 20-Minute Full Body Workout (Max 20)

This is day 10 of my Max 20 program, where strength training is made simple. 20 minutes a day, max impact. You can get the full program when you click the link in the description below. And while you're there, hit that subscribe button. All right, team, welcome to day 10 of Max 20. We are finishing week 2 so strong with a full body workout. I'm Lindsey Bomgren of Nourish Move Love, and I'm joined by the amazing Caroline. Hello. She'll be offering modifications throughout today's big full body workout, so you can follow along with her and all your —gonna need are dumbbells today. I have anywhere from 20 to 25 pounds on set with me. Day 10 is always a fun one. We're wearing red, you know it's gonna be spicy. Some more dynamic full-body exercises, and we're doing it in a full-body rep drop format. All right, so we're building off day 5 that you did in week 1, now bringing it to week 2. You have 4 big compound lifts done in a rep drop ladder. We go 12 reps, then 10, 8, and 6. 4 big sets, 20-rep buy-in, classic Max 20 format. Let's finish Week 2, really strong. Are you ready to do this? I love day 10, they're so fun, so fun, so much energy. So let's get started with an awesome warm-up and then we're gonna jump right in. Make sure you download your PDF tracker so you can always track your weights and your reps throughout the entire program. It's how we're going to measure progress. The PDF is available in the description below, click that link and download it for free. All right you guys, let's do this. We're getting warmed up, a full body warm-up right here. Go ahead, just flap those wings. It's gonna be a nice big dynamic warm-up. We got 4 big dynamic exercises for you. Give me a big inhale, reach up tall. Exhale, hands are going to fall behind the head. One good morning reach, one squat. So you're gonna hinge, arms extend, lengthen from fingertip to tailbone. Hands come back behind the head, stand up. Now drop into a squat from here. All right, do it again. So hinge, reach, stand, and squat. All right, so think hips back, extend, lengthen, stand tall, drop your tailbone between your heels. Do it again. Hinge, reach, create some big length on that, and then drop and push. Do it again. Hinge, lengthen hamstrings, lengthen tailbone, lengthen back. Now drop and push away. One more time, one more time. Reach, stand tall and squat. Nice. Let's warm up the calves and ankles. Little calf raise into a tib raise. Heels lift off, toes lift off, hitting your calves, your ankles, your Achilles, and then pulling the toes up towards the face, getting that tib or top of the shin right there. Nice. Warming from the ground up so we can get explosive today. You'll have that option. It's all going to be low impact, but it's going to be some option to add some explosive strength training today. All right, nice. From here, we're going to hit the shoulders. Hit the shoulders one more. Up. Nice. Bring those arms right at your side, 90 degrees. Lift. Big reach overhead. Pull. Drop. Elbows down. Elbows up. Big reach overhead. Drop. Nice. Awesome job. Big reach overhead. There we go. Warming up those shoulders. Core is tight. Soft bend in those knees. Nice work right here. Give me one more big shoulder complex, and then we're going to get dynamic with a walking lunge right here. You can come to the back of your space. We're just going to take a couple walking lunges forward and back. If you have that capacity, just going to do some walking lunges, very functional warm-up. This is what you're going to see in the workout. I want to make sure it's a big step forward, big step forward, stretch and load through that glute. Let's do it one more time, down and back. If Walking lunges are not available to you today, you can do reverse lunges in place. That reverse lunge is a little bit easier or kinder on the knees than the front lunge. One more time. This is going to be more dynamic, going to raise your heart rate a little bit more. Nice work. One more here. Awesome job. Nice. Now let's go lateral. Take it to a nice wide stance, toes face me or slightly out. You're going to hit side to side, driving off that bent knee. Nice stretch through that inner thigh. Nice lateral lunge here. Open up those hips. We're going to take it down to the mat and we're going to open up those hips a little bit more. Give me 4, nice, 3, 2, and 1. Take a wide leg forward fold. Can your hands hit the mat while your toes face me? Find the mat, step back, find a high plank position. High plank can be from knees or toes. Shoulders are going to be stacked on top of wrists. You are going to see a plank between every circuit today, or every set. Let's take a wide base with our feet. Give me shoulder taps, opposite hand, opposite shoulder. 8, 7, 6, you got it, 5, 4, 3, 2, 1. Nice work. From here, can you give me a tricep push-up? So elbows are going to graze back towards my rib cage. Elbows stay tight, push up. One more time, down, up. Nice. Right foot outside, right hand, easy twist. Gaze follows fingertips. Can you drop that elbow down to the mat? Open those hips. Awesome job, guys. Same thing, other side. Left foot outside, left hand, big reach. You know these warm-ups, you've done a lot of them. We repeat a lot of those same moves. Nice work, do it again. Want you to build this mobility routine into your routine, inside and outside of your workouts, on a weekly basis. Here we go, big reach, rotate through that spine, drop that elbow, open those hips. Nice work, plant the hand, step back, high plank, and then push back, down dog. Pedal the heels. Knee drops, knee drops, knees hover, push high, knees hover, push high. One more, knees hover, push high. Now knees go all the way to the mat, cat cow. Find that spine nice neutral, then drop the belly, lift the chin. Nice, reverse it. Roll that spine up, tuck that chin. From here, can you kick your right leg out? You're going to take a couple of rocks, adductor rocks, rocks, preparing your hips for some cleans that you'll have the option to add in today. You don't have to do them, it's just an option. Getting a nice stretch through that inner thigh here, driving this left hip forward. Nice, one more here. Find tabletop again, right hand behind, left hand on top. You're gonna give me shoulder slides through, so just the right arm slide, right ear, right shoulder to mat, come up. Right ear, right shoulder to mat, come up. One more here, slide, rotate through that spine, stretch that shoulder. Nice, adductor rocks, other side, left leg kicks out, toes face me. Here we go. Lean back and forward. Lean back and forward. Nice. Loading those hips, stretching that inner thigh. You got 2 more here. Back and up. 1 more here. Back and up. Now slides other way. So left hand is going to do the sliding. Left hand is closest to you. Slide left ear, left shoulder to mat. Come up. Do it again. Slide left ear, left shoulder. 1 more time, 1 more time. Slide. Nice work. From here, tuck the toes, down dog. Walk the hands back to meet the feet. Roll all the way up. Two big shoulder rolls at the top. You're warm. Yes, you're ready. We're jumping in with a 20-rep buy-in, building off what you did in week 1. You did a squat to a clean. You're gonna find two heavy weights. You're gonna place them between your feet. We're adding on a press, so it's a squat, clean, and press alternating. So first, right hand hits the weight. Clean to the shoulder, little 2-inch dip drive. That's 1. And then you're gonna switch at the bottom, clean to the left. That's 2. You have 20 total. We're adding on a press. All right, you ready to do this, Caroline? Let's do it. 20 rep buy-in. It's definitely gonna raise your heart rate. It's a big start. Right hand hits your weight. Weights are between your feet, a little squat load. Drive through the hips to get that weight to the shoulder, then big lockout at the top. We go in 3, 2, 2, let's go. Right hand hits the weight. Clean, dip, push, big push. I want full extension at the top. So I want you to think power comes from the hips, transfers through the core, and then full extension, big lockout at the top, right? We go hips, core, shoulders, hips, core, shoulders, right there. It starts with the hips. They drive the power, the force transfers to the core, and then a big full lockout at the top. Big powerful upper body shoulder press. Woo! Finishing day 10 with a big powerful 20-rep buy-in. That's 10, you're halfway guys. Halfway, 10 down, 10 to go. Let's go, you got 10. Nice work, nice work. Drive it, push it, come on. Upper body finishes it. I want a big full extension, lock on at the top. Nice work, nice work. Woo! Come on. Yes team. 15, 5 more, 5 more. Let's go, finish. 5. If you're using a heavy weight, it's OK to give me a little 2-inch dip drive at the top. Nice work. Let's go. 3, 2 more, 2 more, 1 more per side. 2, last one, last one right here. 1. 20 reps. That was big. Eat the frog. Eat the frog. Grab a quick sip of water. You're going to jump in. You got 4 moves. 12-rep round is first. Day 10 is more dynamic. Move 1 is also big. Hitting lower body, it's a deadlift, single-sided clean, uneven squat. Feet are parallel facing me. I'm going to hinge, clean right, uneven squat. I'm going to do the same thing. You're going to alternate. Then I'm going to clean left, uneven squat on the left. So you'll do 6 uneven squats on the right, 6 on the left, 12 total. Caroline's got your modification with 1 weight. Shoulders down and back, crush those oranges in your armpits. We start with the deadlift clean on the right in 3, 2, let's go. So give me the hinge clean. Now you have that uneven load in a squat form. Same thing other side, hinge clean, uneven squat on the left. Caroline's got 1 dumbbell, the uneven load. Is really gonna force that core to fire up. We get dynamic in day 10. We get dynamic and powerful. You have done a ton of heavy strength training for the past 2 weeks. Day 10, we put some of these moves together and add a little bit more power and intensity to all the things you've already done. You've squatted, you've deadlifted, you have cleaned. Now we put it together. We add a little uneven load to make this more dynamic and challenging. Come on, day 10 is always a fun one. Yes, it is. You got 10 reps right here. That's 10. 2 more. 1 more on the right. 1 more on the left. Let's go. Clean down on the right. Finish on the left. Finish on the left. On the left. Nice work. Holy bananas. We're going to hit the mat. We're going lower body, then upper body. Remember those tricep push-ups we did in the warm-up? Yeah. Chance to do tricep push-ups. We haven't done a ton of push-ups in week 2. Here we go. Tricep push-ups, elbows graze rib cage. If that doesn't feel good for you, give me a standard push-up. Knees, toes. I'm adding the dumbbell for a little bit more of a level change so I can go deeper. 12 tricep push-ups in 3. Dumbbells are just an option. In 2. Let's go. Elbows are going to graze that rib cage down, up. That's 1. Come on, 2. Nice, exhale to push that floor away. 3, 4, you got it. 5, awesome job, come on. 6, you're already halfway. Today is the day. Today is the day to do those push-ups from your toes, guys. From your toes. That's 10, 2 more. Down, up. 11, let's go. 12, woo! Back to standing, walking lunges. —get dynamic, right? You got 12 total, 6 per leg. We're gonna go 6 down, 6 back. Again, if walking lunges aren't available to you, give me a static or a reverse lunge. 12 down. Let's lead with our right foot in 3, 2, let's go. Step 1. You don't have to rip these out. I don't want you crashing into the bottom. It is a gentle knee tap to the mat. I lost count. Caroline, is that 5? One more. That's 6. 6. Turn it around, turn it around. Here we go, we got 6 back. 6. How did I switch feet on you? 4, 3, 2. Give me one more. 1. Nice work, guys. Way to go. All right, we finish back row clean and press. Oh, I got to stay with you these heavy weights, holy bananas. Back row clean and press. Hinge, pull, clean, push. Caroline's going to alternate the press. See if I can stick with these 25s. You got 12. It's big. It's powerful. Again, you've done rows and you've done presses. We put it together for day 10. We make it big. Row clean and press, 12. In 3, 2, let's go. Hinge, pull. Clean, push. Again, I'm using heavier weights. I'm gonna go heavy and then give me a little 2-inch dip drive. That's okay, it doesn't have to be a strict press. Row, clean, push. Hip strike forward. Okay, so I'm thinking back and lats, drive through the hips, drive through the shoulders. Nice work, team. Row, clean, push. Nice, come on, this gets us to 6. This gets us halfway. 6. Halfway, halfway, team. Praise Jesus, it's a rep drop workout. I don't know about you, it feels metabolic. That heart rate is rising. These are big compound lifts for day 10. Big compound lifts. You're working for that water break, but before you do water break, we got a 40-second plank between sets. Come on, one more here. One more here. Row, clean, push. Can you hit the ground? 40-second plank between sets. Option to add a dumbbell drag. Breathe. Find your plank in 3 and 2. Find plank, hold. This is an option, just hold plank. Option B, drag. Fight that rotation. Pull a dumbbell across. Remember week 1? We just held plank. Week 2, we make it dynamic. Fight that rotation, fight that rotation. Hips are square to the ground, no saggy hips. No butts high. Come on, plank first, pull second. Solid plank and then you pull. Yes you can! What would it look like if I said 10 more seconds, 10 more seconds in this plank? That water break, it's coming for you in 3, 2, recover. Nice work. Set 1, that is big. Day 10 is big. If you're waiting for that heart pumping day, it's it today, day 10. All right, can you stick with those heavy weights? Write down how you did in set 1. We dropped to 10 reps per move. Drop to 10 reps per move. Back to deadlift, clean, uneven clean, uneven squat. All right, you're gonna clean just on the right. 5 per side, 10 total. Deadlift, clean, squat. You got 10 total. Take a big breath in, big breath out. Deadlift, clean on the right in 3, 2, let's go. Hips back, drive, drop. Control that load. Fight that rotation just like you were fighting that rotation in that plank drag. It's the same thing, but this is from a standing position. Don't let those hips drop. They stay even. Hips go back. Sit your tailbone between your heels. Nice work. Come on, hips go back. Drive. Sit the tailbone between the heels. Come on. Halfway. 5 down, 5 to go. You got it, team. Nice work. Here we go, down, drive, drop, push. Yes team, yes team, come on, one rep at a time right here. Think about putting everything you have worked towards this week together into this move. You got 2 more, now you got 1 more, you got 1 more. Clean, drop, drive, tricep push-ups. You got 10 of them. If you want to take it from the weights, make sure you get some sturdy hexagon dumbbells. Elbows fall back nice and tight to that rib cage. It's a tricep push-up, more tricep, more shoulder. Here we go, 10 total. Kneeling or toes, in 3, in 2, let's go. Down, up, exhale to push that floor away. Think about literally blowing the ground away from you as you push up. Nice work, that's 5, halfway, come on. You have 5, 4. Adding that dumbbell allows your chest to drop deeper. Greater the stretch, greater the range of motion. Last one. Yes. Walking lunges for 10, 5 per leg. 5 down, 5 back. Now we can take some nice big steps. We know, we know from leg day, the glutes respond to stretch and load. Take a nice big step out. Load it with the weights. No crashing into that bottom knee. We go in 3, 2. Let's go. Big step out. That's 1. That's 2. Nice controlled dynamic movement here. Something in front of you? Is that 5? Yep. OK, here we go. Turn around. I can't talk and count at the same time. Thank goodness for a team. Here we go. Nice work. Here we go. 3, 2. You got one more. 1. Yes team, let's go! Row, clean, and press for 10. Shake out that grip strength. Here we go, quick sip. Row, clean, and press right into your 40-second plank drag. You're there in 3, in 2. Let's go! Hinge, pull, clean, push. Come on, it's big, it's dynamic. Come on, come on, nice work. Really think about bracing your core before you press overhead. Remember, ribs to hips, ribs to hips, and it's a big punch through that ceiling, big punch through that ceiling. Shoulders on fire, let's go! Yes team, push! 3 more, 3 more. 3. Come on, 2. One more, one. Holy bananas, holy bananas. Plank, hold plank. Option drag in 3, 2. Let's go, catch your breath, catch your breath. Drag that weight across the body. All right, do you remember day 5? First 2 sets we planked. If you're with me, sets 3 and 4, the next time we meet here, you have the option. Make up your mind now, right? Are you gonna plank drag? Are you gonna go full dumbbell burpee? It's day 10, guys. It's day 10. My goal is that you're doing whatever challenges you? What challenges you? What's your goal? Why did you show up here? What do you want to get out of this program? Come on! 5, 4, 3, 2, recover. Grab water. Nice work, good job! 2 sets down, 3rd set, best set. 8 reps. Really excited about this rep drop. These are big moves. This might be the sweatiest workout of Max 20. Always daytime. Any time there's a shade of red on screen during Max 20, just prepare yourself mentally. Hard workout. That leg day, still feeling that leg day. Right? All right, here we go. That was only 2 days ago. I know. But we're here. Deadlift, clean, uneven squat. You got 8 or 4 per side. 8 or 4 per side. Grab your weights. 3, 2, let's go! Hinge, clean, drop. It's gonna go faster and faster each round. What I don't want slipping is your form, right? Come on, we started with good form, we finished with better form, right? You started good on day 1, I want to see better on day 10. Halfway, that's 5, let's go! 5, 6, come on, one more each side, one more each side, 7, last one, last one, 8. Yes team, tricep push-ups, you got 8 of them. You had a friend, she finished ATHLEAN 25, she said, that was not hard. I said, what weights did you use? She was like, 10 to 15. I was like, girlfriend, You are so much stronger than that. The program is going to be as hard as you choose to make it. Are you on your knees or your toes? Take something that challenges you for 8. In 3, 2, let's go, go! 8, 7, 6, let's go! 5, challenge yourself today, make yourself proud right here. For 2 more, down, up. One more. Yes, nice work! Walking lunges for 8. Walking lunges for 8. 4 down, 4 back. Big step, big stretch and load. In 3, 2, let's go. Stretch and load, 1. Not dropping into that knee at the bottom, not crashing. It's a nice step and load. 4 back, 4 back. Here we go. 1, 2, 3, 4. Yes, here we go. Row, clean, press. You got 8. Got sweat on the end of my nose. Here we go. Row, clean, press for 8. In 3, 2, knock it out, knock it out. Elbows to hips, drive, push. Full extension at the top. Let's go. Elbows to hips, drive, push. Come on, you're in your third set, guys. You are so close. To finishing week 2. So stinking strong. Halfway. 5. Finish. 6. Just think, next round you'll be done at 6. 7. One more. 8. Holy bananas, we plank. No, I plank. Caroline planks. If you're with me, 40 seconds. Burpee option, stand up option, drive it all the way up. It's the Ranger, it's Signature Nurse Move Love Day 10. It's 40 seconds and it starts in 3, 2, let's go! Come on, big clean up, up, drop. Here we go, that's 40 seconds, no reps this time. Drive it up, drive it up. You got this, team. Day 10 is big, it's powerful, it's putting everything you have worked on the last 2 weeks— the squat, the plank, the press, the hip drive— it puts it all together. And little do you know, we got training you guys for something that you you don't know about. It's coming and it's really exciting. For 3, 2, rest. Holy bananas! Woo! Good job! Day 10 never disappoints. Day 10 never disappoints. Day 10 is always longer than 20 minutes. Third set done. Fourth set, Caroline. Strong set. Woo! It's what we're naming strong set. In max 20. 6 reps, 4 moves, 1 more round of Ranger burpees and you're out. Finish week 2 strong. Let's go. This one goes the fastest too. Yeah, it's the most rewarding. We got this. I think it's the row, row, clean, and press that got me this round. Yeah. What move was it for you? Let us know in the comments. What move was it for you during this workout? Deadlift clean, uneven squat in 3, 2, let's go! Come on, it's only 6, it's 3 per side. That's one, it's gonna go fast. Don't let that form slip. Good form, come on. Uneven load, engage that core. Halfway, one more each side, one more each side, and you're done with this move. Come on, and I know you can do 6 tricep push-ups. I know you can. I believe in you. I believe in you. Hit the mat, on or off your weights. You got 6. You got 6. In 3, 2, let's go. A lot of times we think it's about doing it, showing up, it's checking off the workout. I'm convinced. 4, 5, one more, 6. Blow that ground away. I'm convinced it's not about just doing the work, it's about who you're becoming in this process. I have to believe after 2 weeks of this, you have become a better, more confident version of you. Yes? Come on, say yes for 6 in 3, 2, let's go. Go, 6. Come on, 5, 4. We're just going to go 3. We're going to turn around and do 2 more because that got awkward. Here we go. 2, 1. It's a row, clean, and press. My grip wants to give out with these heavy weights. We're gonna finish row, clean, and press for 6. Big dip drive if you need it. We go there in 3, 2, let's go! Hinge, pull, clean, push. Come on, that's 1. Yes, you can! You can do anything, anything for 6 reps. You're already in the final 4. Now you're down to 3. Let's go! 3, 2 more. Woo! 2, last one. Pull, dip, push. Holy bananas! Are you ready? Are you ready? It's 40 seconds. It's a plank or it's burpees. Make yourself Proud! Day 10, week 2, you're on! 40 seconds in 3, 2, let's go! Come on, finish this program stronger than you started. This is what you showed up for. You showed up for this day 10 energy, this day 10 confidence. Yes, let's go! You can do anything for 40 seconds. You're already halfway. 20 down. Drive through those hips. 20 to go. Say yes, let's go! It's big and it's powerful. For 10 more seconds. Last 5, 4, 3, 2, you're out! Holy— way to go, guys! Day 10, it didn't disappoint. You know what else is not going to disappoint? Week 3. For the first time ever, Nourish With Love is dropping a 3-week program. We don't stop here. This is the base, it's the foundation. Weeks 1 through 2, what you just did, we we build on it in week 3. Week 3 is exclusively available inside the Nourish Move Love app. It's new and we're bringing it to you so you can get more exclusive content. You asked for longer programs, we are delivering inside the NML app. Full details on screen and in the description below. We would love to have build off what you started. Come join us, come join me inside the NML app for week 3 of Max 20. Let's stretch it out. Holy bananas, I am so proud of you guys for showing up and working so stinking hard. Day 10, heart pumper. Let's go ahead, here we go, big stretch, big inhale up. Arms reach for the middle on the right. Tricep stretch, tricep push-ups, right? Give me a little side body stretch. If you're wondering what's coming in week 3, it's 5 brand new workouts. Back to center, same thing other side. Reach up, drop the left arm. We start— can you believe it? I know, we just crushed shoulders. You got a 2-day rest here. You're back on Monday, legs and shoulders, guys. Standing quad stretch. Go ahead, bouncing on the left leg, pull that right heel towards the glute, tuck the tailbone towards me, stretch out those quads, legs and shoulders. Then we got another arm day, leg day, core and accessory, and another big full body banger to finish week 3. Kick it out, toes up. Give me a hamstring scoop and reach, scoop and reach. This time scoop and hold, scoop and hold. Lengthen through that hamstring, just stretch. Nice. Now plant that right foot on the ground, Square that left hip off and take a pyramid stretch. Really think about pushing that right hip back towards that wall behind you. Lengthen through that hamstring. Both feet step up, roll that spine up one vertebrae at a time. Same thing, other side. Standing on the right foot, left heel to glute. Give me that quad stretch. I'm so proud of you. Weeks 1 and 2, I hope you write down your weights and your reps. Use those PDF trackers, guys. They're there to help you progressively get better. No program— these these 10 workouts— scoop and reach— are not meant to be done once and then you're done. Scoop and hold, scoop and hold. Lengthen through that hamstring, lengthen. Toes are up on the left. Now drop those left toes to the ground, square off that left hip. Pyramid pose here, lengthening through that front left leg. Push that left hip back towards that wall behind you. Both feet step up, bend those knees, roll up one vertebrae at a time. When you get to the top, 2 big shoulder rolls up, back and down. 2 big shoulder rolls. Way to go, Caroline! High fives to you at home, so proud of you. Join me inside the Nourish Move Love app for week 3, guys. You're not going to want to miss it, I promise. It is so much fun and so much community inside the NML app. We'd love to see you there so we can help you reach your fitness goals and make this your best year ever. Awesome job finishing week 2 so strong. If you loved it, hit subscribe to my channel. I'm gonna queue up week 3 for you. It's available inside the app. Just scan this QR code and we'll get you access. Otherwise, you can find weeks 1 and 2 of this program right here, but you've got to join the app for week 3. Have a great day!