Summer Workout Challenge Day 3: 20-Minute Legs & Glutes Workout (Max 20)

This is day 3 of my Max20 program where strength training is made simple. 20 minutes a day, max impact. And you can get the full program when you click the link in the description below. And while you're there, tap that subscribe button. All right team, welcome back to day 3 of Max20. Today is all about the legs. I'm Lindsey Bomgren of Nourish, Move, Love. And today I'm joined by the amazing Caroline on set. Hello. Caroline will be offering modifications today. If you need 'em, you can follow along with her. We got a really fun workout for you. We're basically taking the same arm format we did yesterday and applying it to leg day. So you've got a rep drop ladder. Grab your heavy weights. You got 4 big leg exercises and you're gonna do 'em times 4 sets. The good news is the reps decrease. So we go 12 reps, 10 reps, 8 reps, and we finish with a round of 6 reps. And there's a really fun glute band buy-in. So if you have a glute band, grab it. I love the thick one for leg day so it doesn't roll up. We're going to add this to get the glutes activated in the warmup. And don't forget about your PDF tracking sheet. You can download this when you click the link in the description below. This allows you to track your weights and your reps so you know how you did and you can measure your progress when you come back and do this workout again. All right team, I'm racking anywhere from 40 to 25 lb dumbbell, so we're going heavy on leg day. It's day 3, we're feeling good, and we're going to jump in. We're going to get started with the warmup and then we'll jump into your 4 big exercises. So go ahead, plant your feet right underneath your hips. Give me a big inhale, reach up, exhale, hands fall behind the head. One good morning, one squat. So push the hips back, stand tall. Now drop the hips, stand tall. So it's one good morning. You lengthen through that tailbone, you lengthen through those hamstrings and one squat, you drop. All right. So we're hitting the backside and then the front side, backside of the body right here. Drop into that squat, hit the front side of the body. Very functional warmup, taking you through the moves you're going to see today. We got squats, we got deadlifts, and we got lunges. It's basic, but it is going to be impactful. I will tell you that. One more right here. Nice work. Drop down. Awesome job. Let's go right foot forward. Left leg's going to go back. You can give me a split lunge or a lunge and a tap. Split lunge is what Caroline's doing. Feet are staying planted. A little bit less movement, more stability through that lower body. Or you can give me the lunge and the tap. You're going to be seeing this move today. All right, you get to decide how heavy you go on those weights. Really focusing on building glutes, quads, and hamstrings today. One more. Nice. All the way down, all the way up. Pull the knees up and just gimme nice old knee hugs. Knee hug and knee hug. Nice. Lengthen through that glute as you pull that knee up. Give it a nice squeeze. Switching legs in 3, 2. Nice. This time, left leg forward, right leg goes back. Same thing. Split lunge or lunge tap. You get to decide. When you're doing the lunge, I really want you to think about nice even weight distribution. Between that entire front foot. Drive up through that front foot, push that floor away, stand tall, squeeze through that glute, stand tall. Nice. You've got 3, 2, 1. Take it nice and wide. We're gonna hit the inner thighs, open those hips up with a lateral squat. You're gonna go side to side, so transfer the weight to the right leg, stand tall, transfer left, stand tall, transfer right and left. Nice. So you're driving out of that hole. You're not going to see a lateral lunge or squat today, but We are going to add a lateral pattern to your squat, so we're really going to hit those outer glutes today. Nice, especially with adding that band. Give me 3, 2, and 1. Take a nice wide leg forward fold, so toes face me, hands reach for that mat if it's available to you. From here, plant the hands, step back into a high plank. You can always take that plank down to your knees if you need to. We're going to open up those hips right here with World's Greatest Stretch. Right foot outside right hand, Nice easy twist. Gaze follows fingertips. If it's available to you, drop that elbow down towards the mat. Open the hips, set it down, switch it out. Left foot outside, left hand, easy twist. Again, if it's available, drop that elbow, open those hips as you drop that elbow. Let's do it again. We're really gonna open those hips. That's gonna give us better squats and lunges today. Rotate through the spine, drop the elbow, set it down, switch. Nice work, nice work. Open, rotate. Drop right here. Nice work. From here, step back, high plank, push back into a down dog. Pedal your heels. Nice stretch through those calves. From here, you're gonna go for knee bends. We're gonna warm up the knees. I love doing this one before leg day. Drop the knees to the mat, push high, warming up and activating the quads. Great for all those small tendons and stabilizers in your knees. Nice. Give me 2 more right here. Drop, push. This team, knees go all the way to that right there. Nice. From here, gonna take a nice wide leg. We're gonna go for frog rocks. Forearms hit the mat if it's available. Elbow. Nice wide knees, tiny shift forward and back, opening up those hips again, right? I love this move. Your option is to stay right here in this frog rock. Option, if you want to add something extra, you can give me a little internal hip rotation. Pull that foot off the ground, drop your hip right to the mat. Nice work. Drop your hip to the mat, really working on hip mobility, something I've been working on for years. Especially after having 3 babies, that is a common pain point, is those hips. Nice, give me one more here. Awesome job. From here, let's go up and over to our backside or to your butt. Here we're going to go for heel clicks. If that's not available to you, you're going to find a 90-90 setup, right? 90 degrees, 90 degrees. You can sit up nice and tall, roll the shoulder blades down. You can give me a knee lift off the mat. So now you're hitting the outer glute. Okay, we hit those inner thighs. Now you're going to hit the outer glute. If you're with me, you're going to come up and do a heel click. I'm tapping heel to heel, taking that hip through a nice full controlled range of motion, heel taps. You get to decide what's available to you. Honestly, I think heel taps have been a major game changer in my hip strength, mobility, and stability. Highly encourage you to work up to trying this move. You are going to feel your hips on fire right now. Give me one more. Nice work. From here, let's switch it out, other side. 90-90. Again, you can sit up nice and tall and you can go for this lift off, activating that outer glute, or you can go for that full heel tap and back. Heel tap and back. Nice. You can always put your hands on the mat to help support you a bit here. Nice work. Nice strong hips. We're really going to challenge the hips. We're going to strap that glute band on and add a little glute band buy-in to this workout, which I'm excited for. You guys loved when we did it before in another leg workout. Nice. Give me one more right here, just like it. Awesome job. If you have that glute band near you, go ahead, strap it on. You're going 6 inches above your knees. All right, I got 6 moves for you. Each move is 20 seconds on, 10 seconds between moves, quick transitions. All right, 6 moves. Get those glutes activated. Pull your heels towards your glutes. You're giving me a glute bridge. Knees are pressing into that band for 20 seconds. In 3, 2, let's go. Lift off. Nice. I want controlled reps. It's 20 seconds. You're not ripping out reps here. You are focusing on muscle activation. This is geared towards muscle activation. Lift, hold, squeeze. Nice. Lift, hold, squeeze. From here, you're going to hold at the top and go right into abduction where you open that band. In 3, 2, 1. You technically have a 10-second rest. I want you to use that rest to set yourself up. Knees are pressing into that band. Start pulsing out in 3, 2, pulse out, pulse out for 20 seconds. Out, out, never letting the knees collapse in. I want constant tension on the band. The point of this is to activate your glutes right here. We're using the band for glute activation to really get the nervous system firing for the muscles you're about to work in this workout. Yes, you have 4, 3, 2, and 1. Transition to a tabletop position. A donkey kick. I'm going to go one forearm on the ground right here. This heel stamps to the heavens in 3, 2, let's go. Stamp and lower with control. Stamp. Now we're activating hamstrings and glutes. Stamp. Both hips are square to the mat. Stamp. Nice work. 10 more seconds here. Then you're going to switch legs. Quick and dirty glute band buy-in. Get those glutes firing, hamstrings firing. Last 2. And rest. You're gonna switch legs. I like to drop a forearm to the ground, it gives me more stability. Same thing, other leg in 3, 2, let's go. Heels to the heavens, lower with control, stamp. Think about stamping your heel on the ceiling. Lower with control, squeeze at the top. You should feel your hamstring or back of the leg firing, glutes firing, hips are keeping square to the ground. After this, we go up to standing, guys. We go up to standing for squats in 2 and 1. Nice work. Bring it up to standing. You're dropping into a basic squat pattern here. Band is staying about 6 inches above the knees. Squatting in 3, 2. Let's squat down and up, pushing that floor away. Nice. These are going to track out away from the body into that band. Yes. If you love these moves you are seeing with this glute band, you are going to love the 10-minute burnout that goes with this workout. It is available in the NML app exclusively for app members. Click the link in the description below to get it. Last 3, 2, recover. Lateral walks, giant step right. Get nice and loaded. 2 to the left, 2 to the right. Final move for this buy-in. 3, 2, let's go. 2 to the left, get low. 2 to the right, drive your knee into that band. Knee into that band. Push, push for 2. Nice. Push for 2. Giving you some nice variety here in the warmup. Before we settle into our 4 big moves you're going to do on repeat for 4 sets. Last 4, 3, 2, and recover. Keep that band on. Nice work. Good job. Let us know. My glutes are awake. Your glutes should be firing. That was the goal of that. Now that your glutes are firing, your actual 20-rep buy-in, every day has 20-rep buy-in, is 20 side-to-side banded squats. No weight to start. We're going to add weight for move number 1. Okay, so it's a step right, one, step left, two. You got 20 reps total. Step right in 3, 2, let's go. Step right, drive out of it. Step left. Nice work. The goal here is to wake up the glutes and we're going to add, like I said, a lateral pattern to this move. You're going to see that weight transfer, those hips and all those tiny stabilizing muscles are waking up. Strong squats, push away from the ground. Nice, halfway, guys. 10 more. 10, come on. 9, you got it. 8, stay with it. Yes, drive out of that hole. Final 5, here we go. Finish strong. Last 3 and 2 and 1. Holy bananas, if you don't feel your glutes yet, you need a heavier band. All right, here we go. 4 moves, 12 reps. I'm gonna load heavy today and I'm gonna use a goblet squat. Caroline's gonna keep 2 weights at the side. Your first move is what you just did with weight, what you just did with weight, 12 reps. Each step counts as 1. I'm gonna load up a big 40-pound. I'm gonna go goblet. You can hold 2 weights at your side if you don't have access to a heavy weight. Okay, if you're with me, elbows point down. Okay, dumbbell is connected to the collarbone and sternum. Here's Caroline, weights are at your side. Nice long neck. We step right In 3, 2, let's go. 12 squats. 12, 11, nice. 10. I want a nice big step to the side, really push that knee into that band, drop and load. Yes, I love the goblet squat, especially for beginners. It really teaches you good squat form. Also is going to fire up the core more than holding weights at the side. This front load here is going to activate my core. 2 more. 2 1. That's 12. All right team, band gets to come off. Hallelujah! We go lunges, all in the right leg, then all in the left leg. 2 dumbbells, or 1 if you want. Right leg forward, left leg back. Caroline has a split lunge. I step back each time, step up. 12 reps in 3, 2. Drop the back knee. Tap, drop the back knee, tap. I want you to think heavy front foot, light back foot. Really drive up through that front foot. Shoulders and chest are nice and proud, stacked on top of your hips. Nice solid form here, guys. One rep at a time. You got two beautiful legs and you're going to get 4 sets per leg today. Holy bananas. Two more, two more. Down, up. One more, one more. Down, up. Same thing, other leg. Yeah, shake it out. Shake it out. Same thing, other leg. We are going to get a lot of reps in today. This is a volume leg day. Left foot forward, right leg goes 12 in 3, 2, let's go. Same move, heavy front foot, even weight distribution between all that front foot. Push that floor away, stand tall. Push that floor away, stand tall. You got it. Nice work. Dropping straight down, back knee drops straight down to the mat. Drive out of that hole. Nice work. If lunges don't feel good for you, an isometric lunge hold is equally as good and challenging. Nice work, team. 2 more here, 2 more. Down, up. 1 more here, 1 more. Down, up. That a way. Glutes, legs, there they are. Okay, deadlift. We do those unilateral moves, now we go heavy bilateral. Toes face me, rack them, crush those oranges in the armpits. Hinge, hinge, hinge. Stand tall, hamstrings. I'm going to go with my 240s if I can. This is one to challenge you on. Yeah. This might be the first time we have 240s on set. Yeah, for sure. It's 20 minutes. We got to make the most. Crush those oranges. Stand tall. Hinge at the hips in 3, 2. Let's go. This is where it challenges my grip almost more than my hamstrings. Hinge, hinge, hinge. Deadlifts are not a move. We are cranking out with speed. They are slow. And intentional. I like to picture a 2x4 from head to tailbone, pushing my hips back to shut the car door behind me. The bottom of the movement is so important. Own it. Do not round that spine at the bottom. Do not round out. Hold steady. Push that floor away to stand tall. Come on, I know, on a strong bottom part of this movement. No rounded spines. Go as deep as you can. Feel that good stretch for 2. You got one more in you. Last one. Hinge, hinge, hinge, and stand tall. Holy bananas. Grip strength. Grab a quick sip. Okay, those are your 4 moves. First set done. On to set 2. We get to drop reps. Best part. Down to 10. Down to 10. Band is back on, 6 inches above the knees if you want it. Side to side, goblet or 2 weights at your side. Pick your level. Pick your level. Grab that weight. We go 10 reps in 3, 2, step right. Here we go. Step right. 1, 2. I love adding the band to leg day. It not only does it just increase the intensity, but it targets those small stabilizing muscles in my hips, my pelvis, and actually in my low back as well. And it adds a little bit of time under tension. Really, there's no break for your glutes here. Nice, you got one more. Down and up. That's 10. Band off, lunges up. Here we go, grab your weights. 10 reps. Right foot forward, left foot back. Lunge 10 in 3, 2, drop that back knee to the ground, drive up. Caroline's got both feet on the ground. It's going to create more stable base. I'm adding a step in between. Pick your level. They're both really great options, guys. Really great options. If you suffer with knee pain, isometric hold is a great option. Such a good option. You could always go for a bottom step up on a staircase. Nice. Last one. 10. Okay, other side. Quick shakeout, left leg forward, right knee drops. Here we go. In 3, 2, let's go. In this move, I like to think when I'm thinking about the muscles that are working, I'm thinking strong glutes, Okay, drive up through that left glute. I'm thinking stable hips. I'm not dipping to one side as I drop that knee. Strong glutes, stable hips. Drive through that front foot, drive through that front foot. Come on, team. Yes, one more out. Deadlifts. Can you rack them? Can you go a little heavier? You got 10, you're gonna crush those oranges. In your armpits. You're going to keep those weights heavy and tight to the body. Toes face me, break at the hips. In 3, 2, let's go. Hinge, hinge, hinge, hinge, hinge. Drive up with control. Very glute-focused workout, chance to hit the posterior chain, your backside here. It's a very quad and glute dominant workout. We're hitting a little hamstring for move number 4. Start to feel this in your low back, Add a deeper knee bend. Keep the weights tight to the body. Add a deeper knee bend. Yes, team. You are doing this. It's slow and controlled. Exhale as you push that ground away. Come on. So strong. 2 more. Down, up. So strong. 1 more. Hinge, drive. Set them down. Whoo! Yeah. Holy bananas. Shake it out. All right, Caroline, 3rd set. Best set. Down to 8 reps, guys. 8 reps per move. This is when we really start flying, right? You are short on time, you pick 4 moves, you do 4 sets. It's called a 4x4. I think it's one of the most effective ways to strength train. Here we go, strap that band on. One heavy or two at the side. 8 side to side squats, elbows down, chest up. In 3, 2. Let's go. If you're with me, elbows are pointing down to the ground and they're dropping between my knees. Nice work. Down, up, constant tension. I added a new cue the other day and someone said they really liked it, so I'll bring it back. Think about sitting your tailbone between your heels as you drop into that squat. Sit your tailbone between your heels for one more, one more. Down, up. Sweat is starting to come now. Band off. 8, Lunges, 8 lunges. Here we go, rack them. Step back lunge, right leg forward, left leg back in 3, 2. Let's go, give me 8, 7. Drive through that front foot. Yes. Nice strong legs right here. Come on team. Nice, nice work. Final 3, let's go, 3, 2, 1 more, 1 more, 1. Switch it out right away. Left foot forward, right leg back. Big breath in. 8 in 3, 2, go. 8, 8, 7. I feel like another part of these, there's limited rest, so it makes it so much more challenging. Yeah. Talk about a way to raise your heart rate, strength training. We're not even jumping. Not jumping. 2 more, 2, and 1. Nice work. 8 heavy deadlifts if you can. 8 heavy deadlifts if you can. Grab them. Crush it. Let's go. 8 in 3. Calf raises, those come tomorrow, Caroline. 3, 2, let's go. You're like, wait, what? Day 4, we're going to hit abs and accessory muscles. Your accessory muscles are sometimes those smaller muscles we miss on leg day, like your calves. You're going to hit those tomorrow. Get excited. Push those hips back. Drive up. Come on. Nice work. That's 5. 3 more. 3, 2, and 1. Yes, team! Holy bananas, it's getting heavy in here. Last set, glute band on. We haven't come up with it yet, but I'm thinking we just go 4th set is quad set. Strong set. 4th set is a strong set. Strong set. The more fatigued you get, the more muscle fibers your body is required to recruit, the more strength you're going to build. 4th set, strong set. I like it. 4-set strong set. Goblet side to side, rack it. 3, 2, you got 6, go 6, come on, go 5, nice work, go 4, yes you can, go 3, awesome job, last 2, last one, come on, 6 lunges per leg, band is off, let's go. 6 and 6 and deadlifts. Finish strong. These workouts fly. 3, 2, left knee to ground for 6. Why 4 sets? I'll tell you why. Your muscles need repetition. They need that repeated stimulus to grow. Come on right here. Last one, last one. Down. Switch your lead foot. Left foot forward, right foot back. 3, 2, let's go. Do you know that bone density also responds to repetition and load? Same thing you're doing here. You know that your nervous system gets more efficient through practice and reps? You're getting better at lunges right here. Last one. Nice work. All right, deadlifts for 6. Deadlifts for 6. Let's go. Grab them in 3, 2, let's go. Hinge, hinge, hinge, hinge. Stand tall. Hinge, hinge, hinge. This is your last 6, guys. Nice work. You're already in the final 4. Finish. Last 3. Whoo! Last 2. Yes! Last 1. Set it down. You're out. Leg day. You did it. If you want something more, we have a 10-minute glute band finisher available for you in the Nourish, Move, Love app to pair specifically with this workout. Click the link in the description below to get access to the NML app. Join us for the burnout workouts that go with this program and an additional bonus week of programming. Again, all in the link in the description below. Awesome job. Let's stretch it out, team. Way to go. I think actually let's go down to the ground. I felt that in my back on the last round of deadlifts. Let's do a little cat-cow action. I'm going to show you how we can stretch out that low back and hamstrings. Drop the belly, lift the chin, wag your tail. Reverse it, tuck the chin, roll that spine. Find a nice flat back, neutral spine. Caroline's going to flip to her glutes and show you how to do this seated. We hit those outer glutes with that band. Right knee goes up and draws a big circle and drops behind left calf. And then I just slide back into a hurdler stretch. You can call this like a version of pigeon. The goal here is to hit this outer glute. Do you feel that outer glute? Caroline's doing the same thing in a seated position. All right, nice work. Now come up. Caroline's gonna kick both legs out. I'm gonna kick my right leg out and just hinge at the hips. Now I'm lengthening through that hamstring. Same thing you hit in the deadlifts. Lengthen through that hamstring. Stretch toes up to the ceiling. Pull your toes towards your face. There you go. Same thing, other side. Figure 4 other way. If you're with me, left knee makes a big circle, drops behind right calf, and I slide back into that half pigeon or this hurdler stretch. Hello, outer glutes. There they are. It feels so good. Come to this— back to this stretch in 24 hours. You're gonna love it. Nice work, team. I'm so proud of you. Come up. Here we go. I'm gonna go left toes toward the ceiling. Caroline goes into that hamstring stretch again, breaking at the hips. Day 3 is when we see that drop. You guys are not part of that. You finished day 3 and you're heading into day 4 strong tomorrow. Day 4 is abs, core, and accessory muscles. Get excited. It's a new format we've actually never done before here at Nourish Move Love. We'd love to have you join us back on the mat for day 4. Awesome job, team. Awesome job knocking out that quick and spicy leg day. If you loved it, hit subscribe to my channel. I've queued up day 4 of the program right here, or find the entire 2-week Max20 program in this playlist right here. Have a great day.