DAY 3 of our STRONG 20 CHALLENGE: 20-Minute Abs and Booty Workout (and bonus: there are no repeats in this workout - you only do each move once!)!
This FUNCTIONAL STRENGTH workout specifically targets the muscles that provide stability for the whole body throughout your daily movements: the glutes and core!
► This is DAY 3 of our Strong 20 Workout Challenge! Find all of our Strong in 20 Workouts in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbhsmJMIxMOQEZgJ4FXplRj0&si=OBQNdyeQonsZ_p9X
SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join
THE WORKOUT: 20-Minute Glutes and Abs Workout
► EQUIPMENT: Medium to heavy set of dumbbells. We're using 10-20 lbs. Option to add a mini loop resistance band for an extra challenge!
My dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove *Discount Code: NML5
My mini loop bands (affiliate link):https://hopefitnessgear.com/?sca_ref=3824751.KiMiNmpoBk
*Discount Code: NML
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
15 Exercises
Timed Intervals (50 seconds of work, 10 seconds of rest)
NO REPEATS (only complete each exercise once)
►Workout Outline:
1⃣ BLOCK ONE: SQUATS
1) Back Squat or Goblet Squat
2) Back Squat or Goblet Squat + Alternating Side Leg Lift
3) Advanced Clamshell + Side Plank Hold (25 seconds each) - RIGHT
4) Squat + Alternating 2 Count Side Step
5) Side-to-Side Walking Squat Thruster
6) Advanced Clamshell + Side Plank Hold (25 seconds each) - LEFT
2⃣ BLOCK TWO: DEADLIFTS + GLUTES + HAMSTRINGS
1) Deadlift
2) Alternating Leg Kneel Ups (Prisoner Squat) into Goblet Squat
3) Alternating Leg Lowers
4) Staggered Deadlift - RIGHT
5) Single Leg Donkey Kick (heel to heaven) - RIGHT
6) Staggered Deadlift - LEFT
7) Single Leg Donkey Kick (heel to heaven) - LEFT
3⃣ BLOCK THREE: MAT GLUTES + ABS
1) Dumbbell Glute Bridge
2) Reverse Crunch Kick Out + Bridge + Single Arm Reach Back
►TIME STAMPS:
00:00 Workout Introduction
01:12 Warm Up
04:30 Block One: Squats
11:00 Block Two: Deadlifts + Glutes + Hamstrings
19:38 Block Three: Mat Glutes and Abs
22:40 Cool Down/Stretch
Find This Abs and Booty Workout on NML: https://www.nourishmovelove.com/strong-20-abs-glutes-workout
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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LINDSEY WEARING (affiliate links):
► Base Pace Legging -- https://creatoriq.cc/3DH1SrW
► Classic Fit Cotton Blend Tshirt —https://creatoriq.cc/3LwbAiE
► Energy Bra - https://creatoriq.cc/3UrK4Hk
►Strongfeel Strength Training Shoes — https://creatoriq.cc/3TP69hl
RACHEL WEARING (affiliate links):
► Wunder Train Legging -- https://creatoriq.cc/3BUu3CE
► Align Racerback Tank Top -- https://creatoriq.cc/3SFTDBc
► Energy Bra - https://creatoriq.cc/3UrK4Hk
►Strongfeel Strength Training Shoes — https://creatoriq.cc/3TP69hl
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DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/strong-20
WEEK 1:
Day 1: Legs and Back - https://youtu.be/gld5_qx3F4E
DAY 2: Arms and Shoulders - https://youtu.be/5IuGmKH-V7o
DAY 3: Glutes and Abs - You are here!
DAY 4: Standing Core - https://youtu.be/quDJ_0Th6dA
DAY 5: Full Body Functional Strength - https://youtu.be/AQy2WRd1nTk
WEEK 2:
DAY 6: Legs and Chest - https://youtu.be/ZPOlySqbQQw
DAY 7: Back and Arms - https://youtu.be/j5kOjZnKM44
DAY 8: Thighs, Legs and Abs - https://youtu.be/cQsL5TX4SLM
DAY 9: Functional Core - https://youtu.be/wK_dTq4TEHU
DAY 10: Full Body Functional Training - https://youtu.be/Em7_zNoD0-w
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►Is this workout Pregnancy-Friendly? With modifications. Follow the modifier and sub bird dog for alternating leg lowers in Block 2.
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#gluteworkout #absworkout #coreworkout