New Year Challenge Day 1: 20-Minute Leg and Back Workout
DAY 1 of our NEW YEARS 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 January 2023 Workout Challenge: STRONG in 20! Find all of our Strong in 20 Workouts in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbipujCYyizCUc-2NhGdxkQu 🚨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 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 👉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: 1️⃣ CIRCUIT ONE: 1) Staggered Deadlift + Clean Squat 2) 5 Back Rows + Squat Switch 3) Single Leg Deadlift Hinge + Single Arm Row 2️⃣ 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 _________________________________________________________ 👖 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 _________________________________________________________ 👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/strong-20 WEEK 1: ▪️Day 1: Legs and Back📍You 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 _________________________________________________________ ►🤰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. _________________________________________________________ 🚨SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe ►SUBSCRIBE TO MY EMAIL NEWSLETTER: Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)! https://www.nourishmovelove.com/subscribe ► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ ►FOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
