Summer Workout Challenge Day 11: 20-Minute Legs & Shoulders Workout (Max 20)

This is day 11 of my Max20 program, where strength training is made simple. 20 minutes a day, max impact. And week 3 was created exclusively for you, NML app members. So let's do this team. All right guys, welcome back to week 3 of Max20. I'm so excited to be here. I'm Lindsey Bomgren of Nourish Move Love, and I'm joined by the amazing Caroline. Hello. Caroline will be offering modifications for today's legs and shoulder workout. As you can see, it's a little bit different setup. We don't have a mat on set today because we're gonna have the option to add a towel slider, glider, whatever you wanna call it, to add a little bit of instability through our movements, all right? 'Cause we are going unilateral training for day 11, week 3. We're taking everything you worked off of a day in weeks 1 and 2, and we're building in week 3 by adding an insta— instability or a unilateral load. That means single leg training, okay guys? So today is legs and shoulders. Legs and back, legs and chest. Now we hit legs and shoulders in week 3. You got 4 big compound moves. You're going to do each exercise for 40 seconds of work followed by 20 seconds of rest. And in typical Max20 format, we're doing 4 sets of everything and we've got a solid 20-rep buy-in to kick things off. You ready to do this? Let's do it. All right. So you're going to need dumbbells. I got anywhere on set from 30 down to 15 pounds today. We are going to have a lighter load shoulder exercise for you. And then I also have my towel, which I'm going to use as my slider, glider, call it what you want. And of course, And of course, we have our PDF tracking sheets so you can track your weights, track your reps, measure your progress so you can get better, team. All right, you guys, let's go ahead and get started with a warm-up. I'm going to grab my towel I have on set with me. If you don't have a towel, you can just do this with just your body weight. This is the towel I'm going to use for my slider. You could also use a glider if you have one. Use whatever you have. If you're on carpet, we've heard a diaper works really great. Paper plate. Paper plate. All right, here we go. Big inhale, take that towel up overhead. We're just going to do some spinal rotations. So pull the right arm back, left arm forward, create tension across that towel. Pull hard, come back to center. Same thing other way. Rotate and pull, pull back on the back arm, the arm that is farthest away from you. Pull back, back to center. Do it again. Rotate, pull back. Nice. Just rotating through that spine, bracing that core. Okay, take that toe, it's gonna come behind your head. You're gonna give me one good morning reach. So hinge, reach that toe away from you, back behind the head, stand tall. Do it again. Hinge, reach that toe away from you, back behind the head, stand tall. Nice work. Do it again. Hinge, soft bend in those knees. Nice, loading through those hips. Nice, you got 2 more here. Reach, pull it back, stand up. One more time, one more time. Hinge, reach, stand up. Nice. You can keep that towel nearby you, but you're gonna drop it for a second. We're just gonna go into squats starting with a nice bilateral load here. Okay, feet shoulder width distance apart, sitting your tailbone back between your heels, pushing that ground away to stand tall. Even load distribution between both feet right here, right? We're gonna change this up in 4. We're gonna go to a staggered stance in 3. In 2 and 1, take right foot forward and then open up this left foot a little bit like making an L. We wanna open our hip. Pretend you have a weight loaded here, goblet, okay? This is a little bit more of an L-stance squat. So we're opening the hips as we're dropping into a squat. Majority of the work is happening in this right load, in the right foot. Think front or heavy right foot, light left foot, all right? This is where we get that uneven load, a little bit more of that unilateral training. One more here. Nice, switch it out, same thing. Left foot forward, make an L with that left or right leg, goblet load here. Nice. If you don't have a heavy dumbbell for that goblet load, you can always take 2 weights right here and frame this front foot. That's a great option. Today we are progressively loading, but know that progressively loading is not always going heavier. It can be range of motion, or in today's case, it can be changing that stance right here. That's what we're doing, changing the stance. Or adding instability with the towel, which we'll show you in 3, 2, give me one more here. Nice work. Now from here, take that towel and go ahead and put it on your right foot. Left foot is going to be the load, single leg deadlift. Just hinge, tap the floor, stand tall. In earlier programming, when we were doing a stagger deadlift, I said heavy front foot, light back foot. Sometimes you still cheat and you put too much work into that back foot. Today you can't because it's on a slider. You are lengthening and sliding. You have to have a light back foot, heavy front foot, really focusing on unilateral or single leg deadlifts here today. One more. Nice. Switch it out. Same thing, other side. Right. Very functional warmup, taking you through the moves you're going to do in today's workout. You can load this heavy with two weights. I'm going to do that. You can load it with one weight. Caroline is going to show you that option. Soft bend in that knee. Remember, we know the glute responds to load and stretch. The slider adds more stretch and instability, which requires more muscle recruitment. Nice, 2 more. Awesome job. Last one right here. Nice. You can get rid of that slider. Take it nice and wide. Let's hit some laterals. We are going to add the towel to the lateral movement too, if you want to. Caroline will give you the modification if you don't want to do the towel laterally. Yes. I talked about my adductors in week 2 and how they're one of my greatest weaknesses, my inner thighs. We're going to work on training those today. Nice, one more. Take a nice wide leg forward fold. Hands are going to hit the mat, toes face me. Just fold, shake it out. Hands plant, step back, high plank. Finding plank, you can always drop to your knees. Shoulders stacked over wrists, core is tight. Take a wide base through that feet. Shoulder taps, opposite hand, opposite shoulder. Tap 8, 7, 6, brace that core. Nice, 5, 4. 3. 3, 2, 1. Step right foot outside, right hand, easy twist. Twist. Nice. Drop the elbow down to the mat. Open those hips. Really gonna open those hips with that first move, that L squat. Plant, switch it. Left foot outside, left hand, easy twist and rotate. Gaze follows fingers. Drop the elbow down to the mat. Plant, switch. Here we go, one more each way. Open, rotate. Drop that elbow. Plant, switch. Here we go, do it again on the left. Open, rotate. Drop that elbow. Nice work, here we go. Push back, down dog. Bend the knees, knees hover, hold off the mat. Drop the knees all the way down to the mat. Cat-cow, wag the belly, or sorry, wag the tail. Drop the belly, reverse it, tuck the chin, roll that spine. Nice work. Now if you want to, you can roll down into a wider frog rock here, right? Yeah. Little shifting forward and back. This should feel good for opening up those hips. We're really going to open up those hips with move number 1. We're going to get right into it today, you guys. We've got a 20-rep buy-in. Caroline's going to give you a standing option for the 20-rep buy-in, okay? So you can follow Caroline if you want the standing option. I'm going to load my quads and my shoulders. Remember, today is legs and shoulders. Your 20-rep buy-in is going to be a bear crawl or a beast hover. Knees are hovering just off the ground. Tap, tap. That would be 2 shoulder taps. You have 20 total. Caroline has a standing alternating front raise. All right, hitting shoulders right out of the gate. I'm also firing up my quads and core. We're going to fire up the muscles we're about to load, fire up and activate the muscles we're about to load. 20 bear crawl or beast shoulder taps in 3, knees hover in 2. Let's go tap and tap. It's slow and controlled. Weight isn't shifting. Hips aren't shifting. Okay, we got a lot of unilateral load today or alternating that load. That is the focus. Not always going heavier, Sometimes it's the unilateral load, single leg or single arm training, right? That makes it harder. Sometimes it's adding instability right here, adding instability. You're done. Oh, that was 20. No way, that was so fast. So fast. Because each one counted as one. We should have— maybe we should have made that longer next time. Okay. I think we got enough shoulders in this workout. Yeah, all right. Okay, we're going to start right out of the gate. Grab that one heavy weight. If you don't have one heavy goblet, You can always give me 2 weights. You're going to frame this front foot, right foot forward. I'm going to load this heavy goblet. I'm going to make that L stance, opening up those hips. You're dropping into a staggered goblet squat. It's 40 seconds on. We start that timer in 3, 2, let's go, let's go. Down and up. Nice work. So today we're adding a little bit less stability to recruit more muscles. Right? I want a heavy right foot. A light left foot, right foot is doing the majority of the work here. Right leg is doing the majority of the work. You can really load this heavy. If you got two weights, you can frame that front foot. Down, up, pushing that floor away. Really focus on pushing the floor away with your right foot. Drive off that ground. Inhale down, exhale, push that floor away with your right foot. Nice work, nice work. Down, up. Here we go. Awesome job, team. Come on. Push for 4, 3, 2, and recover. Rest. All right, we got shoulders on deck, and I'm going to go lighter. It's going around the world, 40 seconds. Palms are going to face out, shoulders roll down and back. You're going to give me a big up and around the world and slow controlled lower. Yep. We're going to go slow and steady on this one. Light weights if you need to. We go in 3, 2, let's go. We're going all the way up around the world. You pushed and you did lateral raises, training a little bit more of those accessory shoulder muscles. You had big presses in day 10. Day 11, we're going more accessory work, hitting all heads of that shoulder, actually training your serratus, serratus, serratus. Never know if I'm saying that right, but it's a muscle by your rib cage. You know how I talk about keeping your ribs down towards your hips? Whew. It's your serratus. It's often undertrained, especially in females, and it's so important. So important for stabilizing your core. Whoo, especially as we go overhead for 5, 4, 3, 2, and 1. Not going to get a ton of reps in there, and that is okay. All right, we're going to add that towel if you have it. We did right foot, we're going to stand right foot. So towel slider goes on your left foot. Grab your heavy weights. It's that single leg deadlift, slider deadlift. Right foot heavy, left foot light in 3, 2, crush those oranges in your armpits. Again, we are not ripping out any reps today. Today is slow, controlled, intentional strength training. Day 10 was heavy and power. Today is slow, controlled, especially as we add this instability of single leg training. We need to go slower, intentional muscle recruitment. Whoo, do you feel things shaking? Yes. They should be. Whether you got one dumbbell or two, hips are square to the ground. Soft bend. Really think about that stretch that you are getting. Ooh, through that right glute and hamstring as you push back on that towel for 3, 2, and 1. Holy bananas. I'm gonna drop down to one weight. That slider's actually gonna stay on my left foot. We're gonna stay on this right leg. Single leg, okay, lateral lunge kickout. Caroline's gonna step to the right. Yes. We're working right leg. Right leg is working. I'm adding a slider. She's stepping into her lateral lunge in 3, 2, let's go. So I'm sliding out into it, standing up. It's kind of like a single leg squat for me. And like I said in week 2, my adductors, my inner thighs, they're a weak point. Adding this towel, way to train those inner thighs. Caroline is taking the towel or the instability out and she's giving you a classic lateral lunge. Stepping and loading into that right glute, catching the load. Think about sitting into that right hip. Sit back into your right hip. One heavy weight. Oh my goodness, I was wondering why this felt so heavy. I'm using my heavier weight than I thought I was gonna use. Whoo, 5, 4, 3, 2, and rest. I'm using my goblet squat weight. No wonder that felt heavy. [FOREIGN LANGUAGE] Okay, that's it. Those are your 4 moves. Awesome. All right team, that's set 1 of day 11. If you've been training with me for the last 2 weeks of Max 20, I hope you're feeling So stinking strong, but I don't want you to stop here because Max 20 wasn't designed as just 10 workouts. No, it was designed as a full 20-workout program that you can find available inside the Nourish, Move, Love app. You're gonna find weeks 1, 2, and bonus week number 3 available inside the Nourish, Move, Love app, plus you're gonna get 5 additional burnout workouts to add cardio and intensity if you want that option. So don't stop here. I want you to keep building on what you started in weeks 1 and 2. Join me for week 3, which you can find inside the Nourish, Move, Love app. It's gonna be available on screen as well as linked in the description below. I'm gonna see you inside the Nourish, Move, Love app for set 2 of this workout.