Summer Workout Challenge Day 6: 20-Minute Chest & Leg Workout (Max 20)

This is day 6 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 back to day 6 of Max 20. We're going back to a full body format, which is legs and chest today, training 2 large muscle groups. I'm Lindsey Bomgren of Nourish, Move, Love, and I am joined by the amazing Caroline. Hello. She'll be offering modifications throughout today's workout. All you're going to need are dumbbells, and I have a bench on set. If you don't have a bench, we're just using it for dumbbell chest press. Caroline's going to show you how you can do those chest presses from the floor. All right, you guys, today we are taking some of the same moves you did on day 1 of this program, legs and back. We're turning it into legs and chest, but we're adding some twists to some basic moves. We're going to play with tempo, time under tension, and adding some rotation to some basic moves. So taking some of those same moves you did on day 1 and upping the intensity on day 6. So we're going to get into it. You got 4 big moves today. It's the same 4x4 format— 4 moves, 4 sets. You're going to do each exercise for 40 seconds of work followed by 20 seconds of rest. We got that same 20-rep buy-in for you. We're going to hit 3 leg moves, 1 big powerful chest exercise. You ready to get warmed up? Let's do it! All right, let's get warmed up and we can jump into this power body workout to kick off the week. Week 2, here we go. Big inhale, reach up. As you exhale, rotate through that spine. Fingertips reach away, come back, reach up. Same thing, rotate to the left, opening up. Gonna add some rotation to your movement today, so we're adding rotation to the warm-up. Very functional warm-up, gonna take you through some of the moves you're gonna see today. One more each side, and then those hands are gonna fall behind your head for a good morning. Hands go behind the head. You can give me a standard good morning where you push the hips back, or if you want to stick with the rotation, opposite hand reaches to opposite toe. So push the hips back, reach the opposite toe. Nice. You're breaking at the hips or thinking about pushing your hips back towards the wall behind you. An option to add a reach across the body, the opposite toe. Nice. Soft bend in those knees, lengthen through the hamstrings. Really think about getting some length through the hammies, warming up the posterior chain, also known as the back side of your body. You got 2 more here. Down, up. Nice one. Last one here. Now, can you take those hands, actually drop them to your shoulders? We're going to go for a little chicken wing, little chicken wing shoulder roll. Turns out I think this increases the range of motion for the shoulder roll, right? Think about making a big circle with your elbow, just warming up that shoulder joint. 2 more here, and then we're going to drop into some squats. Nice. Last one. Okay, find that comfortable position, feet slightly outside the hips. You're going to drop into a squat, down, up, down, up. Think about pushing that floor away. Even weight distribution between both feet. Push that ground away. All right, we're going to change up the squat today and we're going to add a tempo squat. So I want you to go down 2, hold 2, up on 1. It looks like this. Down 2, hold at the bottom for 2, power on 1. Take it slow. 2, hold 2, press that floor away. Down 2, Hold. 2. You're gonna see that fire is gonna really build in that bottom of the squat when you're holding here. Then you power up on 1. One more. Down. 2. Hold. 2. Power up on 1. Nice. Now take those feet slightly wider. Gonna hit a lateral squat. Toes face me or slightly out. 3 to the right, then 3 to the left. So it's right. 2. One more here. Nice. Now hit left. Hit left for 3. 2 and 1. Nice work. Hit right again. Hit right for 3. Thinking about driving off that bent knee, pushing up through that outer glute. Nice. To the left, getting a nice stretch through the inner thigh, thigh on the opposite leg. Over to the right one more time. 1, 2, and 3. Hit left one more time for 3. Nice. 2 and 1. Give me a wide leg forward fold. So hands hit the mat, toes face me. Step back to a high plank when you're ready. Option to take the plank from your hands, or you can drop to your forearms. Option to drop to your knees as well. Take a nice wide base with your feet. You're going into a shoulder tap, opposite hand, opposite shoulder. Tap, tap, bracing that core, preparing for a little bit of uneven weight load or uneven distribution. Nice. Give me 4, 3, 2, 1. Tuck the toes, push up and back, down dog. Pedal out the heels. Nice. You're gonna shift forward, back into that high plank. Right hand steps outside, right— or right foot steps outside, right hand. Easy twist. Really think about opening up those hips here. Gaze follows. If you can, you can drop that elbow down to the mat, test that hip mobility. Plant the hand, step back, left foot outside, left hand. Easy twist, other side. You're gonna see this in pretty much every workout we do. I just love this for opening the hips. Same thing, other side. Again on the right, again on the right. Here we go, big rotate, reach. Drop the elbow, plant the hand, step back. Same thing on the left, same thing on the left. Rotate, reach. Nice. Drop that elbow. Nice. Step back. From here you can give me one push-up, knees or toes. One push-up, down, up. I promise you're gonna get plenty of push-ups. Drop to your knees in that 20-rep buy-in. Little cat-cow action. Drop the belly to the chin. Nice work. Reverse it. Tuck the chin, roll the spine. Nice. From here, take those knees nice wide. I like coming down to my forearms. Little frog rock action, opening up the hips here. Sit back. You can give me a little weight shift forward and back, forward and back. Nice. If you want to add a little bit more, you can actually give me a little hip rotation where you're dropping your hip to the mat as you lift your foot off the mat. Nice. Adding that to the rock. I love this move, especially when I'm hitting legs. You got 3 big leg exercises today. Nice. One more here. Little spinal rotation, and then we're going to get into things. Pull back up into tabletop. Caroline's going to go for a standard T-spine rotation. I'm going to take my right hand. It's going to go all the way underneath my left hand, making a fist, planting my left hand on top, rotate through spine, lift off, lower back down to the mat. Lift off. Think about rotating through that spine. Remember how I talk about your spine as a washcloth and you're wringing out the water? Get every last drop of water. Rotate, rotate, rotate through that spine. Nice, nice. Rotate, rotate, rotate. Awesome job. Same thing, other side. Same thing, other side. So now I'm going to bring my elbow to the mat here, make a fist with my left hand, right hand meets it, press up off the mat, lower with control. I just think this gives me a little bit more range of motion. I've been trying to continually challenge my mobility. The goal with mobility is to increase range of motion, right? I feel like this gives me more range of motion than the standard T-spine. Nice. Give me one more here. One more here. Nice. You'll also feel that opening your hips. All right. You feel warm? Do it. I'm warm. You're warm. She says, let's do it. You're 20 rep buy-in. It's 20 push-ups. We're adding a variable. We're going to go side to side this time. All right. So you're going to walk your hands. I walk to the right, push-up. I walk to the left, push-up. Each one counts as one. So that was one, two. You have 20 total. You can grab your PDF tracker that is free and downloadable when you click the link in the description below. It's going to outline the exercises you're going to do today so you can track your weights, you can track your reps, and you can track how many push-ups you get. The goal is 20 push-ups. Count your reps, each side counts as one. Adding that load transfer side to side is going to increase muscle recruitment and core recruitment, right? All right, we're going to start by walking out to the right. You ready? Yeah. Caroline's doing it on her knees. You can always take it up to an incline on a bench. We got 20 pushups to kick off, 20 pushups to kick off day 6. No easy feet. This is when I'm stalling. We're just going to do it. Here we go. Right hand, steps wide in 3, 2. Let's go. Step to the right. That's 1. Step to the left. That's 2. You don't have to rip these out. Find your pace, your tempo, right? You think about leading with your chest. Gaze in front of you. No floppy necks, no floppy spines. You're a nice strong straight line, strong straight line from head to toe. Elbows fall slightly back towards the body, walking side to side. That's halfway, guys. You got 10 more. 10. Here we go. 9. You can do anything for 20 reps. Yes, you can. Yes, you can. Really think about pressing that floor away with your hands. Woo. Come on. Building strong arms, strong chest, strong core. Right here, final 4, almost there. 3, finish it. 2, woo! And 1. Woo! Woo! 20 reps. Way to go. Great full back set. That's one at the beginning. Yeah, eat the frog, right? Yep. As Rachel would say, we eat the frog. All right, grab the weights you want to use. We're going to jump in. You got squats, chest press, deadlift, lateral squat. I'm going to try and go heavy, stick with these 30s as long as I can. Your squat is 1 weight or 2. 2 is here. Down 2, hold 2, up on 1. Grab your weights, we roll in 3, 2, let's go, let's go! Down 2, hold at the bottom for 2, up on 1. Slow lower, hold at the bottom, power on 1. Down 2, hold 2, press that floor away. Lower, slow, hold. 2. We're not pulsing at the bottom. Pulsing is actually going to increase more quad engagement. We are holding, right? I love this move. That hold, it creates discipline. It teaches discipline. It is uncomfortable to sit and hold weights at the bottom of a squat and then power up. Woo! Come on. This is a great way to build muscle without just adding load. We're adding time under tension. For 3, 2, 1. Stand back up. Okay, back to your bench chest press, which is hard to do after push-ups, but it's an alternating chest press on the floor or on the bench. Both hands start at the top, alternate the drop. You're there in 5, in 3, 2, let's go. Drop right, press high. Drop left, push high. You know those side to side push-ups we Listen, this is the weighted version. Uneven weight distribution is going to really challenge your core. As the right hand lowers, don't let that left hip pop. Left hand lowers, right hip stays. Don't let your hips swivel with the weight. Hips are square, hips are steady, core is strong, chest is strong. Inhale down, exhale push. Come on, 10 seconds. If those weights don't feel heavy, it's time to up them. It's time to up them. Yes, what would it look like if I said final 3, 2, rest and recover? Whoo! It's gonna be hard to stick with these weights. All right, here we go. Stagger deadlift. Option, keep it stagger deadlift like we did in week 1. Option, add rotation. Right foot forward, left toe popped. I'm gonna rotate, left hand comes to right toe. Left hand comes to right toe in 3, 2, let's go. So weights still stay tight to the body, adding a little bit of rotation to challenge my hip. It's also going to add more glute stretch. It's going to increase the glute and hamstring stretch, rotating left hand to right foot. You don't have to get outside the right foot. The rotation doesn't have to be big. It's taking that same stagger deadlift you did in week 1 and adding one tiny variable right there, that rotation, adding one slight change, reaching across the body. Feel that stretch. Still initiating with the hip hinge. Nice work. Yes, team. It's 5, 4, 3, 2. You could actually take the weights and set them right on the ground. I'm going to drop down to one weight. If you have lighter weights, you can keep two. It's that lateral squat. We're going to hit just to the right, hitting just to the right. Feet stay planted. Feet stay planted, toes face me or slightly out, hitting just to the right, staying on that same right glute you just hit. 3, 2, let's go. Down and up. So you just did a staggered deadlift on this right leg. We're going to keep the tension on this right leg. Single-sided lateral squat. Feet stay planted, weight transfers to that outer glute, bent knee. Nice work, nice work. We're hitting every plane of motion. In today's workout, right? The squat is sagittal. Okay. This is your frontal plane, side to side. Adding rotation to the deadlift is the transverse plane. Hitting every plane of motion. Basic moves, 3 planes of motion. Life is 3-dimensional. We're going to train that way too. Come on, 4, 3, 2, and rest. Nice work. Those are your 4 moves. Grab some water if you need it. Back to the top. Tempo squats. How we feel? I like it. Good, because you're back on in 10. Grab your weights, grab your weights. Tempo squat, down 2, hold 2. In 3, 2, you're on. Here we go. Down 2, hold at the bottom for 2, power up on 1. Down 2, hold 2, up on 1. If you— again, if you have been trying to find ways to improve your squat and you don't have access to heavier weights, adding this time under tension, isometric hold is a great way to increase muscle recruitment without just adding heavier weights. Taking that same squat, adding a slight variable. Woo! Holding at the bottom feels so hard, right? You're not bouncing, you're sitting in it. I need you to manage your intra-abdominal pressure here at the bottom. Talk about pelvic floor health. It's happening right there. Keep breathing for 3, 2, and 1. Holy bananas. Chest press, chest press, alternating chest press. Alternating means I should be able to go heavier. Challenge yourself here, or if you don't have heavy weights, go both arms at the same time. You're on in 5. Lay it back. Here we go. 3, 2, let's go. Drop right, push, drop left, push. I'm thinking ribs to hips. I'm thinking hips stay square to that ceiling. As that load drops, don't let the hip pop. As that load drops, keep those hips strong and steady. Inhale down, exhale push. On the bench, I get a little bit more range of motion, means I get a little bit of that stretch, which we want at the bottom. On the floor, back of the arm never hits the mat. I want constant tension on those arms. 10 seconds, team. 10 seconds. Come on, fight for every rep. Let's go. Push hard right here. Push hard right here. Finish. Last 3, 2, you're out. Whew, missed the timer there. Hard to see it laying down. All right, can you stick with those same heavy weights? Dagger deadlift, left foot forward, right toe popped. Option to add that rotation. Right hand is going to come over left foot. Grab the weights. Crush the oranges in the armpits. 3, 2, let's go. Option to add that rotation. It's just an option. Option to stick with the stagger deadlift. All right, just taking— I like to think about taking my rib cage to my quad, left rib to left quad, or rotate shoulder over to the knee. That little rotation. Again, front foot is heavy, back foot is light. Front foot is heavy. Majority of the work here is happening in that left front leg. You're training a weight shift under load. We do this every day, guys. You got a toddler, you put it on your hip, weight shift, transfer. Come on, for 3, 2, and 1. Hello, bananas. Feeling that grip strength too. Woo, we are creating it. One weight lateral squat, sitting just to your left this time. One weight lateral squat, sitting just to your left. Okay, all left toes face me or slightly out. Gonna hit that outer glute. Here we go, 3, 2, let's go. Drop into it, drive out of it, drop into it, drive out of it. Again, I like to think about bringing rib cage to thigh or quad, rib cage to thigh right there. Nice work. Something to think about on this move instead of just increasing weights is can you increase range of motion? This is a great move if you're looking for deeper range of motion in your squats. Training this move is going to help get you there. This is also a great move to protect your knees, training your knees not to collapse in but to keep that weight shifted out. All right, here we go, team. Come on, keep pushing. Final 5, 4, 3, 2, rest and recover. Water up. We are 2 down, heading into third set. Best set. We finally have a name for the 4-set, so you can just stay tuned for that. Back to tempo squats. Down 2, hold 2, up 1. Grab your weights, grab your weights. It's 3, 2, let's go. Down 2, hold at the bottom for 2, drive up on 1. Down 2, hold at the bottom. I want you to think about a neutral neck here. One of my biggest squatting mishaps for me is to arch my neck and look up where I'm trying to go when I'm squatting. Now I just think, keep a neutral neck, keep a neutral neck. Can you find one thing, one thing to focus on? The goal is showing up and getting 1% better every single day, you guys. Right now in my Bible study, I am studying what contentment looks like. Contentment. As a type 3 Enneagram Achiever, contentment is hard for me. I'm gonna talk more about it in 3, 2. Set them down. Chest press, chest press, alternating chest press on the bench or on the floor. Can I stick with these weights? I'm gonna try. You got it. I'm gonna try. Do your best, guys. Forget the rest. That's what you're here for. Alternating chest press in 5. Get them up. You go in 3, 2, 1. Here we go. I found this most beautiful definition of what contentment is. Contentment is peaceful satisfaction with your present while purposely striving for growth. I just love that, like, purposeful growth, but yet peaceful satisfaction. Like, that is what we are here for, guys. This is your purposeful growth. You're not just checking off a box. Strength training doesn't allow you to just check a box. You can't do it once and be done. It is a journey. Who are you becoming in this strength training journey? It's a beautiful thing. It shapes you. It molds you, right? It requires a lot of you. 3, 2, out. Take your deadlift back on the right, back on the right. You're going to go right foot forward, left toes back. Option to add that rotation again, completely optional, completely optional. Right foot heavy, left foot light, right foot heavy, left foot light. Grab your weights. You're on in 3, 2. Let's go. Hinge at the hips. Take that opposite hand to opposite foot. Again, rotation is optional. We're going to work those deep hip rotators, those tiny muscles, as well as that big hamstring and glute that's getting that big stretch. I saw you can't just show up and check the box once. Strength training is a journey and it shapes you, right? It's so true. It's why I love strength training. Not only is it humbling, but I feel like it's building in me The fruits of the spirit: patience, self-control, discipline. All those things are built through strength training. You keep showing up, you get humbled, you get stronger, you persevere. 3, 2, and rest. Whoo! One weight lateral squat back to the right. You can't cheat strength, you can't build it overnight, you just got to show up. It's built one rep at a time. And consistency is key here. Consistency is king. We hit right, just right. In 3, 2, let's go. Drive off that right leg, up out of that hole. Come on, it's one rep at a time. You show up, you build it, you get stronger, and you become something amazing in the process. It's like throwing you into the fire. It refines you, right? Those 20 push-ups, that builds some mental toughness. Sitting at the bottom of a squat for a 2-count hold, that builds discipline and control, right? Strength training translates into so many other areas of our life. So many other areas. Building physical and mental strength here for 10 more seconds on the right side. 10 more seconds on the right side. Come on. Yes, you can. 5, 4, 3, 2, rest. Water. You got one more set. It's the fourth set. Set, which we're calling the strong set. The strong set. 4 moves, 4 minutes left, guys. 4 minutes. Grab your weights. It's a tempo squat. It's down 2, hold 2. Down 2, hold 2. In 3, 2, let's go. Down 2, hold 2. Up on 1. I'm racing that clock and I'm looking at it just like you are right now, right? It is hard to fit everything I want to fit in to 20 minutes. Come on team, stick with me. You got this. Last time you squat, it's right here. Eyes on me, chest up, drive out of that hole. Down, 2, hold, 2, drive out of that hole. You got this. Down, 2, hold, 2. You're so strong. Yes, you are. Right here. Don't quit. Not yet. Almost there. Finish. Final 5. 4, 3, 2, 1. That was good timing. Great pull, that one. So yeah, chest press, chest press. Trying to stick with these heavy weights. Come on, you got one set left. Big inhale through the nose, open mouth exhale. You're on in 5, get them up, 3, 2, let's go. Drop right. Then left. Inhale down, big exhale push. Inhale down, big exhale push. Come on, you got lighter weights, I want you doubling these up. Both arms move at the same time. You got this. It's where that heavy breathing really— breathing just sets in. I don't know, strength training is starting to turn into my cardio around here these days, but if you want cardio We've got a 10-minute HIIT burnout that goes with this program. You can add it on if you want the cardio portion. Come on, finish! Last 3, 2, and 1. Holy bananas! Woo! Staggered deadlift on the left, staggered deadlift on the left. Option to add that rotation, you get to decide. 10 seconds, 2 moves. Grab those weights, you got 2 left. 3, 4— nope, you got more time. 3, 2, let's go. I'm never gonna cheat you on that rest. Nice work. Really lengthen through the glute, soft bend in that left leg. Left leg heavy, right foot light. Come on, push those hips back and rotate. I'm feeling that grip strength by the end of this workout too. They say it's so important for longevity. And I feel it. Come on, team. Come on, team. Yes, you got this. Keep pushing right here. Woo! We're there. We're in the final 10. We're in the final 10. Stick with it. Last 5, 4, 3, 2, and recover. I got to set the weights down. They're going to fall out of my hands. One more move. One move. Lateral squat to your left. This is it. There's no bonus round. Max 20. Your bonus round comes in the burnout if you want it, that 10-minute HIIT. We hit left for 40 seconds in your oddy here. In 3, 2, let's go! Hit left, drive off that bent knee. Nice work, team! I'm proud of you for showing up today, making it to week 2 of this program. Keep going! If you want week 3, you got to check out the Nourish Move Love app. We added a bonus week in the Nourish Me, Blah Blah Blah app. So when you train inside the NML app, you not only get the 10 workouts you see here on YouTube, you get 10 additional bonus workouts that go with this Max 20 program. Check it out in the description below. And an amazing community to connect with. Yeah, who's cheering you on. That's right, you can't do this alone. No, you can't. 5, 4, 3, 2, rest. Weights are down. Day 6 in the books. In the books. Just do this, you little shake shake. Okay, quick stretch. Pull the right knee up. Can you take it across your body? Little glute stretch, little glute stretch, right? Same thing, other side. Pull it up, take it across your body. Can always grab something to balance on. Glute stretch right there. Nice work. Now kick your right toes out, up towards that ceiling. Hamstring scoop and reach. Do it again. Scoop and reach. This time I want you to reach and hold. So reach— can you get those hands to that foot? And hold. Just lengthen through that hamstring, those deadlifts. Way to go, team! Week 2, day 6 in the book. Same thing, other side. Left toes up. Give me 2 scoop and reach. Big scoop and reach. Do it again. Big scoop and reach. Now reach and hold. Reach for that foot and hold. Just hold. Can you hold that foot? Think about lengthening or breathing length into the backside of your leg. Slightly shaking. Same. My legs are shaking. I'm shaking. Roll it all the way up. If you can find a doorway or a wall, we're going to come back here. Little chest stretch. Arm bent at 90 degrees. Step through, rotate and open through the chest shoulder here. Those push-ups and chest presses, great way to open up the chest and shoulder because we got day 2 Sorry, day 7 coming tomorrow, which is arm day. We're back on arms. We're gonna give your chest a break. Don't worry. Switch sides, other arm. We're gonna focus on back, shoulder, bicep, and tricep in day 7 of this program. Tomorrow's all about the arms. We'd love to see you back on the mat. Awesome job, you guys. Keep going strong. Nice work, Caroline. Good work. High fives to you at home. Awesome job knocking out day 6. If you loved it, hit subscribe to our channel. I've queued up day Day 7 of the program right here, or find this entire 2-week strength challenge in this playlist right here. Have a great day.