Summer Workout Challenge Day 5: 20-Minute Full Body Workout (Max 20)

This is day 5 of my Max 20 program where strength training is made simple. 20 minutes a day, max impact. Get the full program when you click the link in the description below. All right team, welcome to day 5, your final workout of week 1 Max 20. It is full body finisher day. 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 workout so you can pace it at your pace. All you're gonna need today is dumbbells, and we're bringing you our first ever full body rep drop workout. We heard your feedback, you like the rep drop format, we're bringing it to full body day. It's really exciting today. You got 4 big full body exercises. You're gonna do each exercise for 12 reps, then 10 reps, then 8, then 6. You're gonna do 4 sets total. That's a lot of reps. It's a lot of volume. It's going to be a great way to finish the week so stinking strong. So grab the dumbbells you want to use for today's workout. We're going to get warmed up and we're going to jump right into your 4 moves. Of course, we do got a 20-rep buy-in that's going to be spicy and get your heart rate up a little bit. We're going to give you some options in today's workout to really pick up the intensity on day 5 if you want to. So you ready? Yeah. All right, let's get started with a warm-up. We're going to give you just a wide squat. So feet are going to go a little bit wider outside the hips than normal. You're just going to try and reach that ground, stand tall. So just tapping that ground, stand tall. We are going to do a wide squat today or a glute bias squat, slightly hinged forward, a little bit wider stance. It's going to activate a little bit more of the glute and hamstring. All right, taking moves you've done throughout the week and just adding slight variations to them. So we're slightly working different muscle groups in this full body workout. Nice. Right here, give me 2 more. If it's available to you, you're going to hold at the bottom of your squat. If it's not, you're going to go to a standing position. I'm going to drop into this nice wide squat, shift my hips, and then I'm going to rotate through that spine. Spine. Gaze follows fingertips. Same thing, other side. Rotate through that spine. Let's do one more each way. You can take this standing or you can take this from the squat position. One more, one more. Nice. From here, toes face forward. You can take a nice little shake out for the hamstrings. Roll it all the way up to the top. When you get to the top, give me two big shoulder rolls up, back, and down. Now you're gonna give me a big reach overhead. Hands collapse for the middle of the back. Nice little tricep stretch. We're going to hold this position as we go into a hinge. Little good morning with a little tricep stretch. So as you hip hinge, push the hips back. As you stand tall, think about pointing your elbows to the ceiling. Stand up really tall. Hinge, stand tall, elbows to ceiling. Nice. Hinge, stand tall, elbows to the ceiling. Getting a little bit of shoulder mobility in here, a little tricep stretch. We're going to hit the triceps today. Nice. Give me one more. Stand tall. Now we're going to warm up the legs. We're going to do one lunge, one curtsy lunge. Right leg forward. Left leg back. Give me a lunge, stand. Now a curtsy, a little bit of a wrap. Stand, step back lunge, stand, curtsy wrap, stand, lunge, stand, curtsy. You'll have the option today to take curtsy lunges or standard step back lunges. It's your workout, do what feels best for your knees and your body. Nice, right here. Give me one more lunge, stand, curtsy, stand. Just give me some knee hugs, lengthen through those glutes. Lengthen through those glutes. Nice little stretch, stretch. Same thing, other side. One lunge, one curtsy. In 3, 2, let's go. Left leg forward, step back, lunge, stand, curtsy, stand, lunge, stand, curtsy. Nice work. Shoulders are staying stacked here. Adding the curtsy lunge, just a little variation, getting you to move outside the sagittal plane. Nice work. Give me one more right here. Curtsy, stand from here. Big inhale, reach up. Exhale, forward fold. Hands are gonna hit the mat. Step back, find a high plank position, shoulders stacked over wrists. Option to drop to your knees, pull up on your kneecaps, push back on your heels. Nice strong plank form. From here, take it a little bit wider stance if you need to with your feet. You're gonna gimme one pushup, one back row, pushup, row right. Push-up, row left. Nice work. Push-up, row right. Warming you up, you know what's coming. Push-up, you're gonna see that in today's workout. Yes, you are. Right foot outside, right hand, easy twist. Gaze follows fingertips. Option to drop that elbow down towards the mat. Set it down, switch it out. Left foot outside, left hand, rotate, drop the elbow. Option, do it again, do it again. Here we go. Right foot outside right hand, twist, drop the elbow, open the hips. Better squats, better lunges happen right there with hip opening. Nice. Do it again. Rotate and drop. Nice work. From here, push back down dog, pedal the heels, stretch out those calves. They felt the fire yesterday. Drop your knees to the mat, all fours, tabletop position, cat cow. Drop the belly, lift the chin. You can wag that tail. Reverse it, tuck that chin, roll that spine. Thoracic spine rotation. So creating mobility through that upper mid-back. Caroline's gonna go here, left arm on the ground, right hand behind the head. Open and down. If you want a more advanced version, can you take this right arm, thread it all the way underneath, lock it out, put your left hand on top of your right fist, rotate and lower. A little new mobility move for you. I've been loving to increase that upper back Mid-back mobility right here. Thoracic spine rotate and down. One more. Up and down. Nice. Caroline's gonna take it to a bird dog. I'm taking it down, belly down, a little upper body prone back fly. Here we go. Lift neck, shoulders up off that mat. Squeeze those shoulder blades down and back. Squeeze shoulder blades down and back. Two more, two more. Then we go thoracic spine rotations, other side. Last one, last one. Nice. Can't skip the mobility, guys. So stinking important. Option T-spine. Option take that left arm, thread it, lock out that elbow, put that hand on top, rotate through that upper mid-back, and then drop your shoulder down to the mat. Lift off, rotate. As I lift off, I am pushing my right hand on top of my left fist, rotating. Remember how I said your back is like a washcloth? You're wringing out the water. Ooh, getting a little bit more water out here. Really forcing that rotation. Last one. Nice work. Awesome job. From here, tuck those toes. Down dog one more time. Pedal the heels, walk the hands back to meet the feet. Soft bend in the knees. Roll up one vertebrae at a time. Two big shoulder rolls at the top. You feel good? Yeah. Feel warm? Ready to do this thing? We're going to start off with a little bit of power. You got a 20-rep burnout, and you are going to take the dumbbells, two of them, right between your feet. We got a tracker for you so you can download this PDF and you can track every single exercise you do today. You can count your weights and your reps. Count your weight and your reps. Take these dumbbells between your feet. Wide stance. We're going to wide stance today and you're going to give me a squat clean alternating. So hand hits the dumbbell, clean to the shoulder, drop, switch, clean to the shoulder, drop, switch. Each one counts as one. You got 20 total or 10 per side. You're driving power from the hips. Okay, drive out of that hole, clean it up. You ready? Let's do it. We got 20 reps and it starts in 3. Right hand on your weight. In 2, in 1, grab it, clean it, set down, switch, clean. That's 2. Going for 20 reps. This is your big buy-in move, guys. We're getting that nervous system primed, adding a little bit of power, and then we're going to go all strength. Nice work. Nice work. Warming up the glutes, warming up the core right here. You got it. Clean. Set that weight down with control halfway. Nice. Come on, drive those hips, push that floor away. Stand tall, feel that heart rate rise right here. Yes. Final 5, let's go. Nice. 3 and 2 and 1. Woo! That's one way to start full body workout. Quick sip if you need it. We jump in. Your first move is that wide stance glute bias squat. You got 12 reps. Caroline's going to do one dumbbell. I'm going to do two. Toes are slightly out or facing me. I'm going to go two weights, hinging so my chest and shoulders are parallel to the floor. Squat and stand. Squat and stand. Hitting more glutes and hamstrings. 12 reps total. Go heavy. Go heavy. You ready? Let's do it. Grab them. Here we go. You're on in 3, in 2, and 1. Here we go. Down. And up. Just slightly changing that stance today. What I love about strengthening the glutes personally, Caroline and I have both had knee issues, knee surgery. You have stronger glutes. Like literally research shows that stronger glutes reduce stress on your knees and your low back. If you've got knees and back problems right here, strengthen those glutes. Last 2, last 1. Nice. Set them down. Let's switch to upper body. We go legs, arms, legs, arms. Overhead triceps. You got 12 of them. Elbows are tight. Bend at the elbow. Push overhead. 12 reps in 3, 2. Let's go. Punch to the gut. Down, up for 12. Use that breath. Nice work. 10. You got it. 9. Stay with it. 8. This is where I close my eyes. I get in the zone. Inhale down, exhale push. Nice. Ribs to hips, ribs to hips. Don't let those ribs flare out anytime we go overhead. Yes team, last 3. 3, come on. 2, 1. Way to go heavy, way to go strong. All right, alternating curtsy lunge, alternating step back lunge. Each leg counts as 1, 12 total, 12 total. Here we go. 3, 2, let's go. Step back lunge. Stand, lunge, stand. Nice work. Dropping that back knee to the ground, driving out of the hole. I added the curtsy lunge to this because a lot of this program is done in the sagittal plane. I wanted to show you a little something different. We're moving in the frontal plane here, a little bit more side to side, right? We know strong glutes and hips are important. We train them on day 3. Holy bananas, that glute band burnout got me. Last one, you're out. Are you ready? This is the big kahuna. Push-up back row. Each push-up counts as one. So you're doing 12 push-ups and you're doing 12 rows, but 6 per arm. 1 push-up, 1 row. 1 push-up, 1 row. Yes. Let's do it. Say yes. Yes, I can. In 3, 2, let's go. Lead with that chest. Hold strong. Elbow to hip pocket. Lead with that chest. Hold strong at the top. Elbow to hip. You'll see Caroline is dropping down to her knees. You have options to take it from your knees. You have options to take this up to an incline. All right, lots of options. Pick your level. I think I said this in our last program— was it ATHLEAN25— that I ChatGPT'd why people don't like the push-up back row. It's because it's hard. It exposes your weaknesses. It's so true. Come on, yes you can! You are so stinking strong. You were made to do hard things. This is one of the many. Let's go, 2 more. Down, up, pull. One more. Down, up. Bonus round, bonus round. You ready for it? Hold plank, 40 Timer starts in 3, 2. Hold your plank. Hold plank for 40 seconds. Straight line from head to toe. I'm gonna come off these weights, put my hands on the ground. Caroline's got forearms on the ground. It's shoulders stacked over wrists or shoulders stacked over elbows. Shoulders are on fire. Pull up on your kneecaps. Sneaky burnout. You didn't know this was coming. Push back on your heels. I'm gonna join you on the ground. Take pressure off your shoulders. A little rest. Yep, take pressure off the wrist. Come on, you can do anything for 40 seconds. You're already in that final 10. Forearms are sliding on the mat. I gotta put my towel down next time. It's harder. For 5, 4, 3, 2, rest. Holy bananas, the burnout you didn't know was coming. He's right, that's set 1. 3 more stabs. Grab some water, grab some water. Back to the top. I think I said this in one of our last workouts, when I squint my eyes when it gets really hard I come back and I'm like, I can't see. I have really bad astigmatism. So my contacts are like all over the place. It's one big blur, but I know that we got wide glute bias squats up. That's what I know. Here we go. One weight or two wide stance. Good news. We're down to 10 reps, guys. 10 reps. Strong glutes, better knees, better low back. Grab them. 3, 2, Let's go, slightly hinged over position. I don't know if you know this, but what my house looks like on shoot days is not what you see on set. I was late this morning, the girls came over and I was like frantically cleaning our house. There were magnet tiles everywhere. It was like the wild, wild west. There's actually a toy on set. Can you find the toy on set? That's 10. Yes. It's been in every video so far. It's been in every video. We just haven't shared it. Can you find the toy on set? It happened. Overhead triceps, you got 10 of them. Overhead triceps, 10 of them. In 3, 2, let's go. Elbows tight. Inhale down, exhale push. It just so happened to be on set in video 1, so we decided to leave it and put it on set for all the workouts. Can you find the mysterious toy for my 3-year-old son on set right now? Let us know in the comments. Makes for a fun little engagement, right? You got 2 more, 2 more. That's 9, it's getting hard. That's 10. Woo! If it feels hard, it means you're using the right weight. Curtsies or standard step back lunges. You have 10 of them, 10 of them. Grab your weights. We curtsy in 3, 2, let's go. Step back lunge, drive up, just wrapping behind, driving out of that hole. Again, targeting a little bit more of that outer glute. Whoo! Yes, team! Yes, team! Come on! Strong glutes, strong knees, strong legs, strong chest, back. We're hitting it all today. Full body, right? Like we said, the program is strategic. Last one up. Here we go. Push-up back row for 10. You can do anything for 10 reps, including 10 push-ups on your toes. If you're working on push-ups from your toes, this is the workout to try it, guys. We go 10. Come on, challenge yourself in 3, 2. Let's go. Lead with the chest, push up, pull elbow to hip pocket, chest back. Two largest muscle groups in your upper body you are training right here. It's why it feels hard, right? There's a reason it feels hard. You are strong. Come on, building muscle with every single rep right here. Pull. Let's go. This is 7. Come on, 3 more. Ah, 3, 2, 1. Okay, push the weights out of the way. We hold plank in 3. I need that towel. In 2, hold plank, hold plank. I think I'm the most grateful that we dropped the reps on that move. How about you? But we don't drop the time on this plank. We don't drop the time on the plank. Caroline is right. There should be a time drop on the plank. If you're training with us inside the NML app, I will tell you this. We are training you for something. Something big is coming at Nurse Group Love. It's really exciting. And we are training for it right here together on this mat. Yes, you can. Hold that plank. Come on for 5, 4, 3, 2, rest. Whoo! Holy bananas. Planks are harder at the end of push-up back rows. Grab some water. Write it down on your tracking sheet. How you doing? We're heading into set 3. Third set. Best set. Best set. I might have to change that to fourth set, best set. All right, you got 8, you got 8. This is when we start to move. 8 reps of everything, starting with that 8 glute bias squats. One dumbbell or two, grab them. 8 wide squats in 3, 2, let's go. If the weights you're using don't feel challenging for that rep count, now's a good chance to ask for heavier dumbbells, right? Put that on the wish list, guys. You're getting stronger. You gotta keep challenging yourself. 2 more, 1 more. Yes, overhead triceps, overhead triceps for 8. I will stay tight as the reps drop. Can you maintain or maybe even increase that weight? We care about quality. I want 8 good reps. 3, 2, let's go. 8 good reps. Inhale down, exhale push. Inhale down, exhale push. Come on, that's 3. This gets you halfway. That's 4. Let's go, last 4. Come on, last 3. You got this, last 2 and 1. Whoo! Curtsies! Give those triceps a couple days break, bringing them back on day 5. And those push-ups after day 2. Yeah, needed a break from push-ups. Holy bananas. 8 curtsies, 4 per leg, in 3, 2, let's go. 4. Thanks. I started counting weird. That was weird. I said 4. Come on, drive up through that leg. Yes, finish! Last 2 and 1. All right, it's 8. It's 8 push-up back rows. I encourage you to stay heavy. Can you keep those heavy weights? Can you give me 8 good push-ups from your toes? I think you can. I know you can. I want to hear how many of you guys are doing these from your toes in the comments Let's go. 3, 2, lead with that chest down, up. 8, 7. Yes, let's go. 6, set that weight down with some control. Nice work. Let's go. This is 4. This is 3. You got it. This is 2. Straight line from head to toe. Big strong push-up. Ah! Yes. Oh, plank hold, plank hold. I'm going to give you the option. Option A, hold plank. Option B, you want some intensity? Dumbbell burpees for 40 seconds. Plank burpees. Last 2 sets, you choose. 3, 2, let's go. Another little bonus twist thrown in. You get to decide. It's 40 seconds of plank or 40 seconds of dumbbell burpees. You know, if you've done one of our programs before, things get a little spicy on day 5 and day 10, full body day. We throw in a little bit of fire. Here's a little bit of fire for you. Here's a little bit of fire for you. Come on, push through. You got this. Yes, Caroline. Yes, Caroline. You're in the final 10. You're in the final 10. Let's go. So strong team. So stinking strong right here. For 5, 4, 3, 2, break. That's one way to increase the intensity. All right, you got one more round. 4-set strong set. Strong set, we've named it. 4-set strong set. You're going to have that option again. 40-second finisher. Is it plank? Is it burpees? You don't have to make up your mind yet, but I suggest you do because you might, you might, you might wimp out if you don't. Gotta get mentally tough. Okay, don't quit. 6 reps. This is the speed round. The speed round, baby, speed round. 6 wide glute squats. Let's go in 3, 2, let's go. Down up first, 6, 5, nice work. 4. This is like coming our summer program. 2, 1. There it is, triceps. I imagine myself taking this set of dumbbells outside and doing this while my kids bike around that cul-de-sac. Let's go, 6, 3, 2, let's go. It's quick, it's dirty, it's effective. Then after this, we go for a walk to the park. It's this and getting your steps in, guys. That's it, last one. Not a magic formula. It's strength, it's reps, it's heavy weights, it's doing your best, it's getting stronger one day at a time. 6 curtsies. 3, 2, let's go, go. 6, 5, 4, 3, 2, 1. Yes! Who's ready to knock out 6 push-ups, 6 push-up back rows, 6, and a 40-second plank hold, or 40 seconds of burpees? This is it, Team NML! Bring home week 1 right here! 3, 2, let's go! Push-up and row, come on! Yes, that's 2, let's go! 3, halfway! 4, 5, 6. Breathe for 3. Burpees or plank in 2 and 1. Let's go, last 40 seconds, team! Last 40 seconds, it's right here. It's day 5, it's full body finisher. Woo! You're working for those rest days that come between now and day 6. We go legs and chest, legs and chest. Fun way to start week 2. Come on, keep cranking right here. One rep at a time. You're there, guys. You're in the final 10. Get mentally tough right here. Push through. For 5, 4, 3, 2, drop out! You did it! Week 1, week 1 in the books. Get those weights out of here. So proud of you guys, not an easy feat making it through days 1 through 5. Absolutely crushing it. Let's stretch, let's stretch. Nice work. I don't know about you, but I need a little tricep stretch, so we're gonna take it down to the mat. Here we go. Take one cat-cow. Drop your belly, lift your chin. Reverse it, tuck your chin, roll. That's fine. Puppy dog. Hips are gonna stay high, hands are gonna walk away, forehead hits that mat. Option A, stay here and breathe. Option B, flip your palms up towards the ceiling and reach your hands for the middle of your back. Elbows are on that mat. You are lengthening through those triceps. I'm so stinking proud of you guys. We did it. Week 1. Week 1, we just got so much stronger together, and I cannot wait to see what happens in week 2. Every workout is not only building physical strength right here, glute stretch, a lot of glutes this week, but you are building mental strength. Every time you press play, guys, you are getting stronger physically, mentally, emotionally. Like, this is what we were made for. We were meant to do hard things and challenge ourselves. Tell you what, it's a whole lot easier to do it together. If you need some extra help with some accountability, we got that for you. It's in the NML app. All right, you want that community, that accountability. Here we go, figure 4 stretch, stretch those outer glutes. You got that community chat, that support system. It is loaded for you. The NML community is one of the best communities I've ever been a part of. I'm so proud of our community. Here we go. If you can stay here, or maybe you're having some back pain, this is one of my favorite ways to release my low back. Drop to the right, take that left elbow and drop it to the mat. Such a good way to release that low back. Let's do the same thing on the other side. At the end of a strong week of workouts, you can stay here with this figure 4 stretch, or you can drop and now drop that right elbow to the mat. Simple rotation, really going to release that low back for you. I'm so proud of you guys for putting in the work during week 1, and I cannot wait to kick off week 2 with you next week. Awesome work, team! We're back on the mat for day 6, legs and chest, next week. See you back here. Awesome job finishing week 1 of Max 20. If you loved it, hit subscribe to my channel. I've queued up day 6 right here, or find this entire 2 2-week program in this playlist right here. Have a great day!