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! đĨ This FUNCTIONAL STRENGTH workout hits the two largest muscle groups in the body: the legs and back! âē 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 đ¨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe đ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join â¨THE WORKOUT: 20-Minute Leg and Back Workout âē EQUIPMENT: Medium to heavy set of dumbbells. We re using 10-20 lbs. đMy Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove đMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5âââ *Discount Code: NourishMoveLove âē INSTRUCTIONS: It looks like this: âī¸ 2 circuits (3 exercises/circuit) âī¸ Perform each exercise for 40 seconds of work, followed by 20 seconds of rest. âī¸ Repeat each circuit x2 sets âī¸ FINISH with a burnout circuit (2 moves, 1-minute each) âēWorkout Outline: 1ī¸âŖ CIRCUIT ONE: 1) Staggered Deadlift + Clean Squat 2) 5 Back Rows + Squat Switch 3) Single Leg Deadlift Hinge + Single Arm Row 2ī¸âŖ CIRCUIT TWO 1) Split Lunge 2) Back Fly 3) Split Lunge Hold, 2 Back Flys + 2 Back Foot Tap Ins đĨ BURNOUT: 1) Row, Row + Clean Squat 2) Glute Bridge + Dumbbell Pullover âēTIME 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 âē Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKâ â¤ī¸ Find This Workout on NML: https://www.nourishmovelove.com/strong-20-leg-back-workout _________________________________________________________ đ LINDSEY WEARING (affiliate links): âē Base Pace Legging -- https://creatoriq.cc/3DH1SrW âē All Yours Cropped Tank -- https://creatoriq.cc/3DJhN91 âē lululemon Energy Bra -- https://creatoriq.cc/3LsxvHF đ RACHEL WEARING (affiliate links): âē Wunder Train Legging -- https://creatoriq.cc/3BUu3CE âē Power Pivot Tank -- https://creatoriq.cc/3R3JYCS _________________________________________________________ đđŧ DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/strong-20 WEEK 1: âĒī¸Day 1: Legs and BackđYou are here! âĒī¸DAY 2: Arms and Shoulders - https://youtu.be/5IuGmKH-V7o âĒī¸DAY 3: Glutes and Abs - https://youtu.be/ZPOlySqbQQw âĒī¸DAY 4: Standing Core - https://youtu.be/quDJ_0Th6dA âĒī¸DAY 5: Full Body Functional Strength - https://youtu.be/AQy2WRd1nTk WEEK 2: âĒī¸DAY 6: Legs and Chest - https://youtu.be/ZPOlySqbQQw âĒī¸DAY 7: Back and Arms - https://youtu.be/j5kOjZnKM44 âĒī¸DAY 8: Thighs, Legs and Abs - https://youtu.be/cQsL5TX4SLM âĒī¸DAY 9: Functional Core - https://youtu.be/wK_dTq4TEHU âĒī¸DAY 10: Full Body Functional Training - https://youtu.be/Em7_zNoD0-w _________________________________________________________ âēđ¤°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. _________________________________________________________ đ¨SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe âēSUBSCRIBE 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 âē Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âēFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
