Strong 20 Day 8: 20-Minute Thighs, Legs and Abs Workout
ฝัง
- เผยแพร่เมื่อ 27 ก.ค. 2024
- DAY 8 of our Strong 20 Program: 20-Minute Legs and Abs Workout (and bonus: there are no repeats in this workout - you only do each move once!)! 🔥
This FUNCTIONAL STRENGTH workout specifically targets muscle groups that are highly requested when it comes to strengthening and toning -- thighs, legs and abs! 🔥
► This is DAY 8 of our Strong 20 Workout Challenge! Find all of our Strong in 20 Workouts in this playlist: • Fall 2023 Workout Chal...
🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: bit.ly/NMLTH-camSubscribe
💜 Become a member of Team NML (for exclusive workouts, community + accountability): / @nourishmovelove
✨THE WORKOUT: 20-Minute Thighs, Legs and Abs Workout ✨
► EQUIPMENT: Medium to heavy set of dumbbells. We're using 15-20 lbs. Option to add a towel/glider.
👉My dumbbells (affiliate link): www.torquefitness.com/#a_aid=...
👉My oversized yoga mat is from Gorilla Mats (affiliate link): 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:
1️⃣ BLOCK ONE: SQUATS
1) 2 Squats and 2-Second Squat Hold
2) Squat and Alternating Reverse Lunge
3) Kneeling Hip Thrust and Dumbbell Pass
2️⃣ BLOCK TWO: LATERAL LUNGE
1) Lateral Lunge with Glider, R
2) Lateral Lunge with Glider, L
3) 3-Second Side Plank Hold and 3 Knee Tucks
3️⃣ BLOCK THREE: DEADLIFT + LUNGES
1) Deadlift to Alternating Front Lunge
2) Low Lunge Step Ins
3) 3-Second Bear Crawl Hold and 3 Bear to Downdog Lift
4️⃣ BLOCK FOUR: SUMO SQUAT + DEADLIFT
1) Sumo Squat and Heel Lift
2) Sumo Squat Deadlift Roll
3) Wall Sit and Dumbbell Pass
5️⃣ BLOCK FIVE: HIPS + CORE
1) Kneeling Hip Thrust and Adductor Kick Out, R
2) Kneeling Hip Thrust and Adductor Kick Out, L
3) 3-Count Runner Crunches
►TIME STAMPS:
00:00 Workout Introduction
00:52 Warm Up
05:05 Block One: Squats
08:40 Block Two: Lateral Lunges
12:15 Block Three: Deadlifts + Lunges
16:05 Block Four: Sumo Squats + Deadlifts
20:00 Block Five: Hips + Core
23:10 Cool Down/Stretch
❤️ Find This Legs and Abs Workout on NML: www.nourishmovelove.com/stron...
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
► Base Pace Legging -- creatoriq.cc/3DH1SrW
► Ebb to Street Tank -- creatoriq.cc/3R2v5AJ
► Energy Bra -- creatoriq.cc/3UrK4Hk
👖 RACHEL WEARING (affiliate links):
► Wunder Train Legging -- creatoriq.cc/3BUu3CE
► Power Pivot Tanks -- creatoriq.cc/3R3JYCS
► Energy Bra -- creatoriq.cc/3UrK4Hk
_________________________________________________________
👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: www.nourishmovelove.com/stron...
WEEK 1:
▪️Day 1: Legs and Back - • Strong 20 Day 1: 20-Mi...
▪️DAY 2: Arms and Shoulders - • Strong 20 Day 2: 20-Mi...
▪️DAY 3: Glutes and Abs - • Strong 20 Day 3: 20-Mi...
▪️DAY 4: Standing Core - • Strong 20 Day 4: 20-Mi...
▪️DAY 5: Full Body Functional Strength - • Strong 20 Day 5: 20-Mi...
WEEK 2:
▪️DAY 6: Legs and Chest - • Strong 20 Day 3: 20-Mi...
▪️DAY 7: Back and Arms - • Strong 20 Day 7: 20-Mi...
▪️DAY 8: Thighs, Legs and Abs - 📍You are here!
▪️DAY 9: Functional Core - • Strong 20 Day 9: 20-Mi...
▪️DAY 10: Full Body Functional Training - • Strong 20 Day 10: 20-M...
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►🤰Is this workout Pregnancy-Friendly? Yes! Follow along with Rachel for modifications.
_________________________________________________________
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#legsandabs #thighworkout #thighs
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One of the major factors that makes your videos so much more enjoyable than a lot of the competition is the chemistry between you and Rachel, and the honest, friendly approach. It sounds corny but it really feels like I'm doing a workout with good friends. Thank you so much for this fabulous series. I get ridiculously excited for the new sessions! xxx
I am so glad! Thank YOU for being apart of the NML community! Keep sweating with us!
Sooo agree!!!
I totally agree with this statement. You girls are awesome and I feel like I get to know you better every video like we are becoming friends! I love the 20 minute workouts they are all I have time for right now and I still feel like they are effective! Thank you!
How can you possibly come up with so many different challenging moves?! I love the kneeling ab move, bear crawl move was doable for me, and the wall sit! Abs were working and quads screaming. I am obsessed with working out with you both EVERY day at 62 yrs old!!
So glad you are loving the variety!! Thank you for choosing to sweat with us!!
overweight homeschool mom of 4 still going strong!! I used a paper plate for the sliders and whoa! 20 min is somehow more mentally doable than even a 30 minute workout right now in my season. Bless yall.
20 minutes is SO effective! Way to get it done today!
You got this!!! Homeschooling mom of 5 here!
Homeschool of 4 here as well. Good job ladies!
Yeah homeschool of 5 here as well nice workouts
Another homeschooling mom and Gigi. We got this, ladies! Keep moving strong!💪💪💪
I love coming back to Strong in 20 anytime I need a quick and effective workout! Thank you guys. Also I just LOVE any workout that features Rachel!! You guys are so fun together and makes the whole experience more entertaining!
So glad you are loving the strong20 program! Thank you for choosing to sweat with us!
52 YO here that is hasnt done strengthening since college! Love the confidence you instill = these workouts make me feel like I can do it again!
So glad you are loving this workout! Keep up the great work!
Man, I seriously ABSOLUTELY LOVE the 20 minute strength workouts!!! THANK YOU!!!!❤
SO glad you are loving the strong 20 program! Thank YOU for sweating with us!!
I am enjoying this format. My leg are still 🔥. The 20 min allows me to go all out. Keep giving us the intense 20 min workouts. Thank you🙌🏾🙌🏾
So glad you enjoyed this format!
Great work
Came back to this one again!! Would love to see a full body dumbbell workout WITH sliders! I really like them 💪🏽🫶🏽
Way to crush this workout! You are so awesome!
I am LOVING this program! I am 9 months postpartum and just started back to work this week, and these workouts have been amazing. 20 minutes is the perfect time amount in a crazy season, and I feel so strong already! Thanks for everything y’all do!
You're so awesome mama! Keep up the great work!
I'm 9 months postpartum too April 2nd was when riley was born. 20 minutes is the perfect time I put her in her walker for snack time and she loves watching the t.v and then me while she's eating but then after she is out and crawling all over and loves to untie my shoes
Omgoodness!!!! 😅 just finished s💪🏾 the wall plank 😮. Legs we’re crying…. Love it
WAY TO GO!! You are so awesome!
This killed me in the best way. Can’t wait to do another one! 💪🏽
Way to crush this workout! You are so awesome!
So sweaty 🥵 Round 2 Day 8 in the books. My jeans I haven’t been able to button comfortably since October, slipped right on yesterday 🎉
Way to crush round two of strong 20! You are so stinking awesome!
THAT WAS AWESOME! LOVE THAT SET OF MOVES! thx.
Such a spicy combo!
Holy Bananas is right! just completed, day 8 down, also hang for 30 seconds on my pull-up bar. These workouts just have me feeling great, so empowering, and sore the next day😊 but I push through. In an hour I'll go for my morning run, I've noticed my runs are so much better...you guys rock, have an awesome day...🙌💪💯
Such a spicy workout! You are so awesome, way to get it done!
This is my favorite work out of the program!! Since it was no repeats I was able to lift heavier and really challenge my self. I loved the kneeling hip thrusts!
So happy to hear you have been loving the Strong 20 workout program! You are so awesome!
On fire! Another great and killer workout! Quick and effective! Loved it! Thank you!
Way to crush this workout! Thank YOU for sweating with us!
That wall workout. I slipped down twice! 😆
My poor legs. 🔥
I’ll have to practice that one. Rachel was me at the end!
Such a tough move!! Way to get it done!
@@nourishmovelove, I was able to do the wall workout without slipping today! Finally! Thanks for helping me get stronger!
Whoa ladies that was tough thank you so much, Lyndseys words of encouragement keep me going at the very moment I feel like quitting thank you,🙏💞
You are so awesome! Thank YOU so much!
So much fun again with you and Rachel. Happy hump day.
I started recording my workouts in August of 2018. Right now, I have a fitness journal that my mom gave me with a page for every day with a quote. Today's is: "Life has its ups and downs . . . we call them squats." I thought it was perfect for today! I think this was my favorite so far, and so good to mostly rest my upper body after days 6 and 7!
That is SO awesome! Thank YOU for sharing and sweating with us!
This was a sweaty legs thighs and abs workout. Loved it! Thank you Lindsey! 🤩🤩
So glad you loved this combo!!
I always love a good leg day. I loved some of these new moves and I LOVE the mobility work put in. The older I get the more I realize how important mobility and strengthening is. I love this 20 minute program. Please do another, maybe 4 weeks long? :)
SO glad you are loving the 20 minute program! We recommend repeating the plan again to make it a 4 week program! Here is a playlist for more 20 minute workout options -- th-cam.com/play/PLpa0d6IJAhbjl1K0A0fbFTksuuPnvOkcy.html
It was fun to do a couple of original moves. Yes, the `drop pop and roll` and lunge step ins were in the `blue top` workout.
That one is in my rotation!
Love it!
Thank you so much for these workouts. I can see a lot of improvement with my endurance. This is my 2nd time through. I will go another round with heavier weights then move on to another program. Thanks again!
Thank YOU for sweating wit us! You are so awesome!
Wow! This was 🔥! I absolutely loved this workout! You definitely packed an hour worth of work in 20 min! Thank you!!!
So glad you loved this workout! You are so awesome!
I loved this one too! Thank you for providing such fun, challenging and varied workouts.
So glad you are loving the new program! Thanks for sweating with us!
Love these strong in 20 🎉
So glad you are loving the strong20 program!
Definitely going to do this and I swear I’m still sore from the leg and back workout from last week…lol…didn’t so it the day of! This is gonna be good and my favorite was when Rachel just melted to the ground after the wall squats…the face she made was just everything…you go girl…😁
You are so awesome! The wall squats are such a burner move!
I loved this one. Can’t wait for tomorrows workout ❤
So happy to hear you have been loving the Strong 20 workout plan! You are so awesome!
WOW this has been the hardest one of the Strong in 20 program for me so far! Thanks NML team! Bookmarking this one to come back to.
Such a spicy workout! So glad you are loving the strong 20 program!
I couldn’t remember which live you explained your knee injury but believe you said it was after this workout and then continued to finish the remaining 2 and just wanted to say … you are a WARRIOR!! I love your workouts and am grateful be a part of team NML. 🎉
Aw you are so sweet! Thank you so much! And I am so glad you are loving the Strong 20 program!
This was such a great way to jumpstart my day! Thank you! You ladies are such a dynamic duo!
You're so awesome!! Keep up the great work!
Loved this one!
YAY! Keep coming back for more!
I just did this doing all the Lindsey's moves for the first time. Whenever Lindsey said five seconds left I started smiling because I felt strong. I will finish the whole Strong in 20 and then buy some 15-pound weights and try it again. Thank you for making me feel empowered in my body as I try to change it.
So glad you are loving this workout! Keep up the amazing work!
Love this one!
YAY! Way to go!
THANK-YOU SO MUCH!!!!! I LOVE your workouts so much and have been doing them for 2 years now!!!! I'm 20 weeks along with my 4th pregnancy and I love how you empower women to not be afraid to go heavier on the weights and be stronger! When I started 2 years ago I only had 8 lb weights as my heaviest but moved up to 10, 15 and now 20 lb weights!!!! I love all your programs and have really enjoyed the 1st and 2nd trimester workout plans and can't wait to start the 3rd trimester one in a few weeks. Keep the HOLY BANANAS COMING!!!!!
WAY TO GO mama! Thank YOU so much for sticking with us for over two years, so glad you love NML!
Loved this one! The bear crawl/down dog move was my fav. Thanks, ladies!
Such a spicy combo! Way to go!
Twenty minutes already?! This workout flew by. I loved the variety. I'm lifting heavier these days and the 20 minutes is enough to feel the burn! Thanks for the great workouts!
20 min workouts are so effective! Way to challenge yourself with heavier weights!
I love the sumo squat pot/bend and snap! Seriously one of my favorite NML moves! I’d love to see it in more workouts ❤💪
So happy to hear you have been loving this workout! You are so awesome!
This is one of my new favorites!!!!!! I LOVED this one!! So hard but flew by!!! I loved/hated every move!!! 👏🏼🫶🏼
So glad to hear it!!
Great wo! Love the long work time!
SO glad you loved this workout!!
My baby is 6 months and this 10 minute workout feel amazing. I feel the burn at the end . Best feeling ever.
You are so awesome mama! Way to get it done!
Such a fun w/o!
You are so awesome!
Love leg day!!!
We all love a good leg day here at NML!
Leg day ✔️ when I’m short on time strong in 20 is my go to! Thank you!
Way to get it done!
Sooo fun! next time I’ll use heavier weights! Finished my legs with the brunt sally up challenge 🔥
Way to finish with the sally up challenge, such a spicy combo! You are so awesome!
Would appreciate, more of these 20 minute workout challenges 💪 ......please
Such an effective program! Here is a playlist for more 20 minute workouts -- th-cam.com/play/PLpa0d6IJAhbjl1K0A0fbFTksuuPnvOkcy.html
I truly enjoyed this no-repeat workout. Thanks for all you do!
We love a good no repeat here at NML! Thanks for sweating with us!
Done 3 times aleady! Love this one
You are so awesome! So glad you are loving the strong 20 program!
I love this format! Thank you!
I am so glad!
Loving the 20 minutes! Got all kinds of injuries and still recovering from COVID. It’s wonderful to have choices that challenge me but I can still do with injury! Thank you!
Oh no, I hope you are having a speedy recovery!! Keep coming back for more options and modifying with Rachel when needed! Thank YOU for being part of the NML community!
Added this to a spin class and went super heavy with ankle weights 😅 🔥😅 so good!
Way to get it done! You are so awesome!
Loved this workout!!!!!!!! loved the 20 minute challenge - thanks Lindsey ❤
SO glad you loved the strong 20 workout!! Here is a playlist for more 20 min workouts -- th-cam.com/play/PLpa0d6IJAhbjl1K0A0fbFTksuuPnvOkcy.html
Loved this one! More wall sits!! I collapsed straight to the floor with Rachel! 🙌
Right there with you! Such a spicy ending! Way to get it done!
Took a rest day yesterday to hold a sick baby all day. She isn't 💯 yet but she's napping and I needed to move my body! Thank you for these work outs! These 20 min seem so much more doable than 30 min for me right now!
20 min strength training is so effective! Way to get it done mama!
Been loving these workouts. Feel so much more confident carrying my big 6 year old up the stairs when he’s fallen asleep on the couch. I only have lighter weights but going to finish this and the.man invest in some heavier ones and do it again.
So glad you have been loving these workouts! You are so awesome!
Thx. Lindsey 🌟🌟🌟🌟🌹🌹🌹
You are SO awesome!
So glad to be home this week to do the workouts with weights!! Loved the format, and also have loved this weeks workouts. I am sore!!! Will do week 1 next week!!!! Also can’t wait for the live workouts coming up❤
SO glad you are loving the format! Join our email list to get updates on all live workouts coming up -- www.nourishmovelove.com/subscribe/
The mobility stretches are working! Thank you!
YAY! Thank you for being part of the NML community!
Sweat is flying! I didn’t remember that this workout was that hard 🏋️♀️
Way to crush this workout! You are so awesome!
Loved the wall sit with weight pass! Such a burner!
Such a spicy move!!
Loved this whole video and will come back to it!! The warm-up hip mobility component was one of my favourite parts. Thank you!!
So glad you are loving our strong 20 program! Mobility is so important! Thank you for sweating with us!
Great variety of movements in this one! I always underestimate how much wall sits burn! Thank you for another wonderful workout!
So glad you love the variety of these workouts! Thank YOU for sweating with us!
Holy flaming bananas! 🔥 🍌 The side plank/knee tuck move about did me in 😅 Looking forward to tomorrow’s workout!
SO glad you loved that combo!
Awesome workout! Those sliders with the lunges were tough! Thanks for a great start to my day 🙂
Such a spicy combo move! You are so awesome!
love all your 20min workout! keep em coming! efficient and effective workout i must say!
SO glad you are loving the strong 20 program! Here are more 20 minute workouts -- th-cam.com/play/PLpa0d6IJAhbjl1K0A0fbFTksuuPnvOkcy.html
Leg day ☑️ Thank you!
Way to get it done!
I think it’s safe to say this one is my favorite so far! Look forward to complete Day 9 and Day 10 soon!
SO glad you are loving the strong 20 program! Way to go!
yes!!! sumo squats and wall sit made my legs on fire! Thanks for great 20 minutes to start my day!!!
YES! Such a fun one today!
I wanted to do something quick and easy to just give my legs and hips a bit of a stretch after spending the last 3 days moving apartments and this was perfect! I really liked the newer hip strength moves too - would love to see them in a longer leg workout!
So glad you loved this quick leg and abs workout! You are so awesome!
loved loved this...thank you both
I am so happy you found your way to NML! Thanks for sweating with us!
Great workout, different exercises, nice change from sit-ups (very bored of doing them in general)
Strength training is the name of the game! Thanks for sweating with us!
Loved this one!! So many fun moves!
Such a spicy workout! You are so awesome!
Loved this workout! Went by so quick. Love how you build in mobility to the routine as well. Such great and effective moves! Day 8 done!
So glad you loved this quick workout! You are so awesome!
I might have to say that this is by far my favorite ….loved it, and the wall sit w/dumbbell 🔥🔥🔥
YAY! Team NML loves a good wall sit! Keep up the great work!
Thank you! Always goes by quickly 😊 was able to use 12 lbs … I’m feeling it 🔥
WAY TO GO!
This 55 year old (soon to be 56 in 7 days) mama of 3 kids and 5 grandkids followed you, Lindsey, (sorry Rachel❤) thru the workout today. I did the biggest woo hoo at the end!! Had to go into the kitchen for the towel sliders (diaper did not work on my carpet lol). I had the biggest sweat yet!! By far the best workout in this series for me. Goes to show no matter how old-or young-you are, you can do this workout! What I love is that I can go back thru this series again and up the poundage and work lower into the lunges next time around. Bring on more of these one and done sets!! Thank you, ladies!🥰
You are so awesome!! WAY TO GO!! Keep coming back for more NML workouts!!
Completed. Those side lunges and bear crawl holds burn
Way to crush this workout! You are so awesome!
I super enjoy your unique moves and functional strength training approach. works my body in ways ive never seen done . Works my mind at the same time. Which makes the workouts super fast
I ofteb back to back your 20 min workouts. Functional core coming up again tomorrow is a fav. As are you. Love your workouts!
Strength training is the name of the game! Keep up the awesome work!
I was super nervous for this one since I was so sore from Mon and Tues workouts but I loved this one! thank you!!
WAY TO GO! So happy you are sticking with us for the strong 20 challenge!
This was a spicy one, especially when using the gliders. I have felt it in my legs for two days now! Such a great workout, really loved this one!
Right there with you! You are so awesome!
Love all of these moves!
YAY! So happy to hear that!
I needed a little more so I did the workout twice (without the warm-up on the second round). It was great!
Way to go!!
This was a nice lower body routine and probably my favorite warm-up so far (I really like when you go slower with the w/u rather than whiz through).
Such a spicy workout! You are so awesome!
Loved this workout! And can confirm that a diaper works for the slider portion lolol :)
Yes it sure does! Way to get after it mama!
Loveeeee Loveeeee Loveeeee 🔥 💪
You are so awesome!!!
@@nourishmovelove without your help I wouldn't be able to get through some personal trauma that I've just experienced. Thank you from the bottom of my heart 💪 ❤️
I completed the 2 week challenge consistently and it's amazing what consistency does with a calorie cut back!! I'm wondering if I should keep doing this for 6 more weeks and keep increasing the weight or try a new challenge? I'm also a homeschooling mom and love all your workouts so far!
Love it! This is a great program to repeat - I'd repeat and continue to increase your weights as you can! We recommend repeating this program x2-3 before moving on to Stronger25!
"We're cracking all over the place" 😂😂😂 you're awesome ❤❤
YEAH! You are so awesome!
Ouch! So good!!!
Such a spicy workout!!!
Always a powerful time u are surely one of my favorites 😅
You are so awesome!!
Love it! The wall sit was brutal XD
Such a spicy move!!
I love using weights with the leg workouts. I am using eight lb weight eventually work up to a heavier one.
Leg day best day! Way to knock out this workout!
This is only my 3rd NML workout. Liking the new variety of moves I’m being exposed to but not sure my knees will be thanking me for this one! Are they meant to be sore? Probably not 🤣
So glad you are loving this workout! I would recommend adding in some mobility work to your routine too! www.nourishmovelove.com/mobility-exercises/
@@nourishmovelove my mobility isn’t the worst but there’s always something to work on, right? I’ll check out the workout.
@@nourishmovelove my mobility isn’t the worst but there’s always something to work on, right? I’ll check out the workout.
🎉 that was intense but feels so good to be done!
Such a spicy one!
The sliders ulala….. perfect
Sliders are such a spicy combo to the workout!
🔥 I did the 30min kettlebell leg workout 2 days ago and have just finished my warm up for this one Holy banana 🍌 those hamstrings are tiiiiight! SOS
NICE WORK! You are so awesome!
I love that you remember your videos based on what you were wearing 😂 Also loving this 20 min series! Thanks for the 😇🍌🍌🍌
SO glad you love the 20 min program! Here is a playlist for more 20 minute workouts -- th-cam.com/play/PLpa0d6IJAhbjl1K0A0fbFTksuuPnvOkcy.html
Holy bananas! Legs on fire!!
Such a spicy one! Way to go!
DY 8 done..thanks
WAY TO GO!
Loving it,
I am so glad!
Great 20 min workout perfect! ❤
So glad you loved this workout!