Build strength for the demands of everyday life with this free functional strength training program: Strong in 20! Push, pull, squat, hinge, lunge and rotate. Mimicking the moves you do everyday. So you can move better and feel stronger. Download this free, full body workout plan with daily workout videos on YouTube. All you need is a set of dumbbells and 20 minutes a day.
Strong in 20 is our first 20-minute program – condensing the best strength training routines into achievable 20-minute workouts.
I created this program to fit the specific needs I had as a busy, sleep-deprived mom. I wanted quick and effective strength training workouts I could do at home in 20 minutes between nap schedules and work sessions.
This is a functional strength program, which means the workouts focus on functional movement patterns and strength exercises that help you perform activities in everyday life more easily.
Build a strong foundation of strength so you move better and feel stronger.
A functional strength program designed for real life. The workouts are short, efficient and scalable for all fitness levels – from postpartum/beginner to advanced.
This free 2-week workout plan is modeled after our popular SplitStrong35, HIITStrong35 and Zero30 workout plans. These programs are different from ourother free workout challenges because they include 10 daily workout videos (a new workout video each day) that were cohesively filmed as one complete program.
Strong 20 Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells. Most of the daily workouts require a set of free weights. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.
This plan includes 2 rest days per week. You get to choose which days are your rest days. I suggest resting after day two or three (Wednesday or Thursday) and then again after day five (Sunday). OR completing days 1-5 and then resting on days 6-7; over the weekend. The goal is to make this plan work for YOU!
If you’re a runner, I would suggest completing 2-3 of the strength workouts per week. So your training plan would look like:
Week One:
Day 2: Arms and Shoulders
Day 3: Glutes and Abs
Day 5: Full Body Strength
Week Two:
Day 7: Back and Arms
Day 8: Legs, Thighs and Abs
Day 10: Full Body Strength
3. Fitness Level:
Beginner to advanced, with modifications offered for all fitness levels in the daily workout videos.
4. Cost:
FREE! No sign up needed.
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Tap the bottom arrow in the center of your screen.
Select ‘Add to Home Screen’.
Hover over and then click on the bold text each day to access the full video on nourishmovelove.com.Or scroll down to find the daily workouts linked below.
Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. If you’re not comfortable lying on your back, take the glute bridges from a bench or exercise ball.
Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Taking exercises from a seated position or adding a bench incline as needed.
Pregnancy Modification: Follow the workout modifier and slow down moves as needed. As your pregnancy progresses, option to sub this Pregnancy Core Workout instead.
Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. If you’re not comfortable lying on your back, take the chest press from a bench or exercise ball.
Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Take push ups from your knees or an incline. If you’re not comfortable lying on your back, take chest presses and flys from a bench or stability ball.
Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. If you’re not comfortable lying on your back, take the dumbbell pullover and tricep skull crushers from a bench or stability ball.
Pregnancy Modification: Follow the workout modifier and slow down moves as needed. As your pregnancy progresses, option to sub this Pregnancy Core Workout instead.
We recommend repeating each program 2-3 times before moving on to the next program. This allows you to challenge yourself to pick up heavier weights, perform the moves with better form, and measure progress.
SplitStrong 35 is a strength-focused split training workout routine. SplitStrong is designed to build a solid base of foundational strength. We recommend completing this Strong in 20 program before advancing to SplitStrong. Then complete SplitStrong x 2-3 times before moving on to HIITStrong.
HIITStrong 35is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
Zero 30 is a no equipment full body workout program designed to be done ANYWHERE.
Functional strength training means training for movement, not for aesthetics. Functional training creates a base of strength that directly enhances one’s ability to perform daily movement patterns, like squatting, reaching, and twisting. This is a program designed to build strength in the muscles and movements that we use in daily life, so you can move better and feel stronger.
Can I Do This Plan If I’m A Beginner/Pregnant/Postpartum?
Yes. Functional training is naturally low impact and a great option for beginners and pregnancy/postpartum. I filmed this program at 5 months postpartum – weight training workouts like this were some of the first I did when I was ready to return to exercise. Follow along with the modifier for options to scale each move up or down.
What Are Examples of Functional Strength Training Exercises?
Popular examples of functional training exercises include squats, overhead press, single leg or balance work, and core rotation. Functional training works to improve your range of motion, mobility and full body strength. These are all moves we use in every day life, and can benefit from training in a controlled setting.
Is Functional Strength Training Effective?
Functional fitness workouts are some of the best workouts you can do to build muscle, improve endurance and reduce risk of injury. This form of training targets the muscle groups we rely on the most for daily movement (and builds in core strength to every workout).
Pin this Free Workout Program: Strong 20 Functional Strength Training Program
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
4 comments
I LOVE your workouts. I’ve been doing them regularly for more than a year, and they have been the easiest workout routine for me to stick to. I adore you and Rachael as you are genuine and bring a lightheartedness to a hard workout. I have 4 kids under 11 and work part time as well, and you have made it possible for me to stay strong and fit. I tell my friends about your workouts so PLEASE just keep them coming!
Jennifer! I’m so glad you’re loving the workouts!! We are all about quick and effective workouts for busy moms! Thank you so much for sharing our workouts with others we really appreciate it! And we hope you keep coming back for more! Thank you! Lindsey
Yay! So excited to start working out again after getting cleared in a few weeks. Do you recommend starting with this program or the postnatal one as an adjustment back to working out?
Yeah mama! I do suggest starting with our Postpartum Program (https://www.nourishmovelove.com/postpartum-workout-plans/) and then following it with the New Strong in 20 Program. But ultimately you know your body best! Keep up the great work! Lindsey
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Youtube Playlist
I LOVE your workouts. I’ve been doing them regularly for more than a year, and they have been the easiest workout routine for me to stick to. I adore you and Rachael as you are genuine and bring a lightheartedness to a hard workout. I have 4 kids under 11 and work part time as well, and you have made it possible for me to stay strong and fit. I tell my friends about your workouts so PLEASE just keep them coming!
Jennifer! I’m so glad you’re loving the workouts!! We are all about quick and effective workouts for busy moms! Thank you so much for sharing our workouts with others we really appreciate it! And we hope you keep coming back for more! Thank you! Lindsey
Yay! So excited to start working out again after getting cleared in a few weeks. Do you recommend starting with this program or the postnatal one as an adjustment back to working out?
Yeah mama! I do suggest starting with our Postpartum Program (https://www.nourishmovelove.com/postpartum-workout-plans/) and then following it with the New Strong in 20 Program. But ultimately you know your body best! Keep up the great work! Lindsey