Strong 20: Functional Strength Training Program
Workout Plans 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. [embedded content] LET’S GET STARTED Download Your FREE Workout Plan Here Download the PDF calendar for this workout plan so you can easily access your daily workouts. Download Plan 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 our other 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. Optional Exercise Equipment: Mini Loop Resistance Bands (Discount Code: NML). And Glider or Towel. 2. Time Requirement: Workouts are 20 minutes per day, 5 days per week. 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. Get Some Answers How To Download and Use This Workout Plan Strong20 Workout Program: WEEK 1 Day 1: 20-Minute Legs and Back Workout NEW WORKOUT COMING: Monday, January 2ndYouTube Link: Leg and Back Workout (Strong 20, Day 1)Equipment: DumbbellsPregnancy 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. Day 2: 20-Minute Arm and Shoulder Workout NEW WORKOUT COMING: Tuesday, January 3rdYouTube Link: Arm and Shoulder Workout (Strong 20, Day 2)Equipment: DumbbellsPregnancy Modifications: Follow the workout modifier and slow down moves as needed. Taking exercises from a seated position or adding a bench incline as needed. Day 3: 20-Minute Glutes and Abs Workout Day 4: 20-Minute Standing Core with Weights Day 5: 20-Minute Full Body Functional Strength Training NEW WORKOUT COMING: Friday, January 6thYouTube Link: Full Body Functional Strength (Strong 20, Day 5)Equipment: DumbbellsPregnancy 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. Strong20 Workout Program: WEEK 2 Day 6: 20-Minute Chest and Leg Workout NEW WORKOUT COMING: Monday, January 9thYouTube Link: Chest and Leg Workout (Strong 20, Day 6)Equipment: DumbbellsPregnancy Modifications: Follow the workout modifier and slow down moves as needed. Take push ups from your knees or
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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.
LET’S GET STARTED
Download Your FREE Workout Plan Here
Download the PDF calendar for this workout plan so you can easily access your daily workouts. Download Plan
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 our other 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.
Optional Exercise Equipment: Mini Loop Resistance Bands (Discount Code: NML). And Glider or Towel.
2. Time Requirement:
Workouts are 20 minutes per day, 5 days per week.
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. Get Some Answers
How To Download and Use This Workout Plan
Strong20 Workout Program: WEEK 1
Day 1: 20-Minute Legs and Back Workout
- NEW WORKOUT COMING: Monday, January 2nd
- YouTube Link: Leg and Back Workout (Strong 20, Day 1)
- Equipment: Dumbbells
- 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.
Day 2: 20-Minute Arm and Shoulder Workout
- NEW WORKOUT COMING: Tuesday, January 3rd
- YouTube Link: Arm and Shoulder Workout (Strong 20, Day 2)
- Equipment: Dumbbells
- 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.
Day 3: 20-Minute Glutes and Abs Workout
Day 4: 20-Minute Standing Core with Weights
Day 5: 20-Minute Full Body Functional Strength Training
- NEW WORKOUT COMING: Friday, January 6th
- YouTube Link: Full Body Functional Strength (Strong 20, Day 5)
- Equipment: Dumbbells
- 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.
Strong20 Workout Program: WEEK 2
Day 6: 20-Minute Chest and Leg Workout
- NEW WORKOUT COMING: Monday, January 9th
- YouTube Link: Chest and Leg Workout (Strong 20, Day 6)
- Equipment: Dumbbells
- 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.
Day 7: 20-Minute Back and Arm Workout
- NEW WORKOUT COMING: Tuesday, January 10th
- YouTube Link: Back and Arm Workout (Strong 20, Day 7)
- Equipment: Dumbbells
- 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.
Day 8: 20-Minute Thighs, Legs and Abs Workout
- NEW WORKOUT COMING: Wednesday, January 11th
- YouTube Link: Legs and Abs Workout (Strong 20, Day 8)
- Equipment: Dumbbells and Optional Towel/Exercise Glider
- Pregnancy Modifications: Follow the workout modifier and slow down moves as needed.
Day 9: 20-Minute Functional Core Training
Day 10: 20-Minute Full Body Functional Training
Wondering Which Workout Program To Do Next?
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 35 is 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.
More FREE Workout Programs
Functional Strength Training Program FAQs
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.
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.
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.
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.
