Get Stronger for Everyday Life – Free Functional Strength Training (Strong 20 Program)
Life demands strength—whether you’re lifting groceries, chasing kids, or just moving through your day with energy. That’s why I created Strong 20, a free functional strength training program designed to help you push, pull, squat, hinge, lunge, and rotate—just like you do in real life. These workouts mimic everyday movements so you can move better, feel stronger, and handle daily tasks with ease.
What’s Strong 20?
Strong 20 is our first 20-minute strength training program, packed with the best exercises condensed into short, powerful sessions.
I made this program for busy people (like me—a tired mom juggling work and baby naps). I needed workouts that:
✅ Fit into tiny time windows (20 minutes max!).
✅ Used minimal equipment (just dumbbells).
✅ Actually made me stronger for real-life activities (not just for looks).
This is functional strength training—meaning every exercise helps you move better in daily life. Whether it’s lifting a heavy bag, getting up from the floor, or playing with your kids, this program builds the strength and mobility you need.
Let’s Get Started!
Who Is This Program For?
This 2-week functional strength plan is perfect if you want to:
✔ Train for real-life movement (not just gym muscles).
✔ Build full-body strength (arms, legs, back, and core).
✔ Improve flexibility, mobility, and stability.
✔ Start a simple at-home routine (no guesswork—just follow along).
Whether you’re a beginner, postpartum, or advanced, the workouts are scalable with modifications in every video.
How It Works
This free plan follows the same style as our paid programs (Stronger 25, SplitStrong 35, Build 30, etc.), but with 10 exclusive daily videos filmed as one complete program.
Not sure where to start? Check out our free [Nourish Move Love Program Guide] to find the best plan for your goals.
Week 1 Workouts
Day 1: Legs & Back (20 Min)
[Watch on YouTube] | Equipment: Dumbbells
Pregnancy Tip: Modify as needed. If lying on your back is uncomfortable, do glute bridges on a bench.
Day 2: Arms & Shoulders (20 Min)
[Watch on YouTube] | Equipment: Dumbbells
Pregnancy Tip: Slow down or do seated versions if needed.
Day 3: Glutes & Abs (20 Min)
[Watch on YouTube] | Equipment: Dumbbells (+ optional mini band)
Pregnancy Tip: Follow the modifier’s pace.
Day 4: Standing Core with Weights (20 Min)
[Watch on YouTube] | Equipment: Single Dumbbell
Pregnancy Tip: Later in pregnancy, swap for a [Pregnancy Core Workout].
Day 5: Full Body Strength (20 Min)
[Watch on YouTube] | Equipment: Dumbbells
Pregnancy Tip: If lying on your back is uncomfortable, do chest presses on a bench.
Week 2 Workouts
Day 6: Chest & Legs (20 Min)
[Watch on YouTube] | Equipment: Dumbbells
Pregnancy Tip: Do push-ups from knees or an incline.
Day 7: Back & Arms (20 Min)
Pregnancy Tip: If lying on your back is uncomfortable, do pullovers on a bench.
Day 8: Thighs, Legs & Abs (20 Min)
Pregnancy Tip: Follow the modifier.
Day 9: Functional Core (20 Min)
Pregnancy Tip: Later in pregnancy, swap for a [Pregnancy Core Workout].
Day 10: Full Body Functional (20 Min)
Pregnancy Tip: Modify as needed.
Program Details
1. Equipment Needed:
- Dumbbells (8-20 lbs recommended) – Heavy enough to challenge you but keep good form. (Use code NMLTF5 for a discount.)
- Optional: Mini resistance bands (code NML) + a towel/glider for sliding moves.
2. Time Commitment:
- Just 20 minutes a day, 5 days a week.
- 2 rest days—choose what fits your schedule! Example:
- Rest after Day 2 or 3, then again after Day 5.
- Or do Days 1-5 straight, then rest Days 6-7.
For Runners: Do 2-3 strength sessions/week alongside runs. Example:
- Week 1: Arms/Shoulders (Day 2), Glutes/Abs (Day 3), Full Body (Day 5).
- Week 2: Back/Arms (Day 7), Legs/Abs (Day 8), Full Body (Day 10).
3. Fitness Level:
- All levels welcome! Modifications included in every video.
4. Cost:
- 100% FREE—no sign-up required.
FAQs
What is functional strength training?
It’s training for real-life movement—not just looking strong, but being strong for daily tasks like lifting, bending, and carrying.
Can beginners/pregnant/postpartum women do this?
Absolutely! I filmed this at 5 months postpartum—it’s safe, low-impact, and scalable for all levels. Just follow the modifier in the videos.