Strong 20 Day 8: 20-Minute Thighs, Legs and Abs Workout

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! 🔥

✨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.

*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

► Cue up your favorite music, press 'play', and let's knock it out!
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👖 LINDSEY WEARING (affiliate links):

👖 RACHEL WEARING (affiliate links):
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WEEK 1:

WEEK 2:
▪️DAY 8: Thighs, Legs and Abs - 📍You are here!
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►🤰Is this workout Pregnancy-Friendly? Yes! Follow along with Rachel for modifications.
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#legsandabs #thighworkout #thighs

[tinabonny]

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

[OlaMide-ot]

Just came in here to say i appreciate the 20mins workout so much. I go from not wanting to exercise to saying eff it, it is just 20mins. I feel so accomplished afterwards. Thank you NML team!

[juliequates]

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.

[eileenheinkel]

Best workout yet. LOVE 20 minute workouts. Every night I do wall squats while brushing my teeth with my automatic toothbrush so I know it is 2 minutes. The 50 seconds was easy. Helped me see I am improving even if I don't see or feel I am. Thanks for what you do.

[CarrieUT]

Love a quick 20-minute workout on busy days. Fave move: Kneeling Hip Thrust and Dumbbell Pass Thanks ladies! 126

[teresacarroll]

Love these 20 minute quick and effective workouts ❤

[angelazuspann]

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!!

[beckypbs]

THAT WAS AWESOME! LOVE THAT SET OF MOVES! thx.

[tamikadeyo]

That wall workout. I slipped down twice! 😆
My poor legs. 🔥
I’ll have to practice that one. Rachel was me at the end!

[stephaniehurt]

Another great workout from NML! I'm trying to heal my tennis elbow so I used a 12 pound weighted vest along with 5 pound weights. I'm a sweaty mess. Thank you!!!

[elizabethmccravydesign]

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!

[katiewashburn]

Man, I seriously ABSOLUTELY LOVE the 20 minute strength workouts!!! THANK YOU!!!!❤

[kohop]

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 🎉

[annmarieboaten]

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🙌🏾🙌🏾

[lynngardner]

On fire! Another great and killer workout! Quick and effective! Loved it! Thank you!

[tovameguira]

Came back to this one again!! Would love to see a full body dumbbell workout WITH sliders! I really like them 💪🏽🫶🏽

[MariaMiller-irvg]

I want to say thank you for these workouts, thank you for making them available for free I been doing them since July and love them.

[oliviasanchez]

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!

[heatherpoletti]

I completed your day 3 of 20 strong and your 15-minute zone 2 cardio with weights before this workout. ❤ I used( 2) 25lbs and( 1) 12lbs for the ab excercise and wall sit

[marycatherineleboeuf]

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!