DAY 1 of our STRONG 20 CHALLENGE: 20-Minute Leg and Back Workout with Dumbbells!
This FUNCTIONAL STRENGTH workout hits the two largest muscle groups in the body: the legs and back!
► This is DAY 1 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
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THE WORKOUT: 20-Minute Leg and Back Workout
► EQUIPMENT: Medium to heavy set of dumbbells. We're using 10-20 lbs.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
2 circuits (3 exercises/circuit)
Perform each exercise for 40 seconds of work, followed by 20 seconds of rest.
Repeat each circuit x2 sets
FINISH with a burnout circuit (2 moves, 1-minute each)
►Workout Outline:
1⃣ CIRCUIT ONE:
1) Staggered Deadlift + Clean Squat
2) 5 Back Rows + Squat Switch
3) Single Leg Deadlift Hinge + Single Arm Row
2⃣ CIRCUIT TWO
1) Split Lunge
2) Back Fly
3) Split Lunge Hold, 2 Back Flys + 2 Back Foot Tap Ins
BURNOUT:
1) Row, Row + Clean Squat
2) Glute Bridge + Dumbbell Pullover
►TIME STAMPS:
00:00 Workout Introduction
00:55 Warm Up
04:48 Circuit 1
11:20 Circuit 2
17:50 Burnout Circuit
20:55 Cool Down
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
Find This Workout on NML: https://www.nourishmovelove.com/strong-20-leg-back-workout
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LINDSEY WEARING (affiliate links):
► Base Pace Legging -- https://creatoriq.cc/3DH1SrW
► All Yours Cropped Tank -- https://creatoriq.cc/3DJhN91
► lululemon Energy Bra -- https://creatoriq.cc/3LsxvHF
RACHEL WEARING (affiliate links):
► Wunder Train Legging -- https://creatoriq.cc/3BUu3CE
► Power Pivot Tank -- https://creatoriq.cc/3R3JYCS
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DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/strong-20
WEEK 1:
Day 1: Legs and BackYou are here!
DAY 2: Arms and Shoulders - https://youtu.be/5IuGmKH-V7o
DAY 3: Glutes and Abs - https://youtu.be/ZPOlySqbQQw
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? Yes! Follow the workout modifier and slow down exercises as needed. If you aren't comfortable lying on your back, take the glute bridges in the burnout circuit from a bench or exercise ball.
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#legworkout #backworkout #fullbodyworkout