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: • Fall 2023 Workout Chal...
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💜 Become a member of Team NML (for exclusive workouts, community + accountability): / @nourishmovelove
✨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): www.torquefitn...
👉My mini loop bands (affiliate link):hopefitnessgea...
*Discount Code: NML
👉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) 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
2️⃣ 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
3️⃣ 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: www.nourishmov...
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK
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👖 LINDSEY WEARING (affiliate links):
► Base Pace Legging -- creatoriq.cc/3...
► Classic Fit Cotton Blend Tshirt -creatoriq.cc/3...
► Energy Bra - creatoriq.cc/3...
►Strongfeel Strength Training Shoes - creatoriq.cc/3...
👖 RACHEL WEARING (affiliate links):
► Wunder Train Legging -- creatoriq.cc/3...
► Align Racerback Tank Top -- creatoriq.cc/3...
► Energy Bra - creatoriq.cc/3...
►Strongfeel Strength Training Shoes - creatoriq.cc/3...
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👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: www.nourishmov...
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 - 📍You are here!
▪️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 - • Strong 20 Day 8: 20-Mi...
▪️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? With modifications. Follow the modifier and sub bird dog for alternating leg lowers in Block 2.
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#gluteworkout #absworkout #coreworkout
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