Lindsey Bomgren

Everyone asks if I just do the 20-minute workout. Here's the honest answer and a look inside my brain and how I program my own weekly workout plans to hit my personal goals. But at the end of the day…Twenty minutes. Dumbbells. Your living room. That's still the whole ask. You don't have to add anything; this is just exactly how I do it: ✅ Monday: Legs + Chest ✅ Tuesday: Arms + Back ✅ Wednesday: Legs + Glutes ✅ Thursday: Core + Accessory ✅ Friday: Full Body 🚨Comment PLAN and I’ll DM you the link to my full Max 20 strength program! #workoutplan #max20 #strengthtraining #functionaltraining

YOU Are What Makes This Community So Special🫶 💜 Every single time we share a reel like this, I get emotional. Watching women from all over the world show up, sweat, and support each other through this program? It’s the biggest privilege. This isn’t just a workout - it’s a movement. And YOU are the reason it exists.💜 Whether you crushed every day or you’re catching up this weekend, I’m proud of you. Rest up, hydrate, and get ready... we’re turning up the intensity next week! 👉I want to know - what was YOUR favorite workout this week? I’m STILL sore from all those push ups in day 2😳 but I think day 5 was my favorite! 🎉 Congrats to our Max 20 Week 1 Giveaway winner, Paige Turner, who won a @garmin Venu 4 Fitness Tracker! 👏 Keep crushing it team AND stay tuned for Monday’s Week 2 giveaway announcement! 📧Need a plan? Comment EMAIL below and I’ll send you our free weekly workout calendar! #workoutplan #fitnesscommunity #homeworkouts #garmin garminaffiliat

20-Minute FULL BODY Workout (Max 20, Day 5!) 🔥 🔥 Comment WORKOUT and I’ll DM you the guided video! We’re wrapping up week 1 of Max 20 with a FUN & FEISTY full-body burner! You loved this rep-drop format earlier in the week, so we knew we had to bring it back for today’s workout! Format: REP DROP – 12 reps, 10 reps, 8 reps, 6 reps 💛 SAVE THIS for your next workout! 🔥 BUY-IN: Alternating Squat to Clean 1️⃣ Glute-Biased Squat 2️⃣ Overhead Tricep Extensions 3️⃣ Alternating Curtsy Lunges 4️⃣ Push-Up and Back Row 👇What’d you think of that surprise plank burnout between circuits? Talk about firing up every muscle in the core! 📧 Want weekly workout plans sent straight to your inbox? Comment EMAIL below and we’ll get you on the list! #fullbodyworkout #strengthtraining #strengthworkout

20-Minute Full-Body Workout (Max 20 Day 5)

You don’t need more time. You just need 20 minutes. That’s 1.4% of your day. We spend more than that scrolling every day… It’s convicting, I know. I knocked out this full-body workout before my kids were up this morning and still had time to read my Bible. That’s the goal: a program that works with your life, not against it. It’s the most efficient program we’ve ever filmed, designed to do its job and get you on with your day💪 💪 4 moves 🔥 Rep drops 🏋️ Dumbbells ⏱️ 20 minutes That’s it. Are you in? 👇 🚨 Comment FIVE and I’ll send you the full workout on YouTube. #fullbodyworkout #max20 #20minutesaday #quickandeffective

20-Minute ALL STANDING Dumbbell Core Workout (Max 20, Day 4) 💪 👇 Comment WORKOUT and I’ll DM you the link! You’ve been loving our longer strength-based core workouts...and this one LIVES UP TO THE HYPE! Today’s is all about core strength and stability, NOT just abs, but the small accessory muscles that support everything we do. 🔥 Format: 40s work ▶️ 20s rest | Repeat x4 sets 🔥 BUY-IN: Side-to-Side Banded Squats 1️⃣ Dumbbell Snatch + 3 Overhead March 2️⃣ Uneven Side Bend + Calf Raise 3️⃣ Single Leg Deadlift + Single Arm Back Row 4️⃣ Woodchop 🔖 Save this workout & tag a friend who’s ready to build real core strength! #dumbbellworkout #coreroutine #strengthtraining #max20workout

20-Minute Calves and Core Workout (Max 20 Day 4)

You know it’s going to be a good leg day when your legs are on fire from the buy-in alone 🔥🔥🔥 I love the added glute band buy-in from Max 20 day 3 because it wakes up the muscles you are about to train (hello sleepy glutes 😂) I went HEAVY for this workout 👇 45lbs for goblet squats 30lbs for lunges 45lbs for deadlifts AND I challenge you to do the same! By the end my legs felt like wet noodles. Walking up the stairs after? Bambi😅 Up for the challenge? 👇 Comment THREE and I’ll send you the full workout! #legworkout #gluteworkout #gluteburnout #max20

20-Minute LEGS and GLUTES Workout (Max 20, Day 3!) 🔥 🔥 Comment WORKOUT and I’ll DM it to you! We’re hitting the legs and glutes in an effective lower body workout. We’ll activate the lower body with a spicy glute band buy-in, then knock out 4 of my favorite compound leg exercises. Format: REP DROP – 12 reps, 10 reps, 8 reps, 6 reps 💛 SAVE THIS for your next workout! 🔥 BUY-IN: Side-to-Side Banded Squats 1️⃣ Side-to-Side Goblet Squats 2️⃣ Reverse Lunge, R 3️⃣ Reverse Lunge, L 4️⃣ Deadlift 👇Let me know what you think of the glute band buy-in and exercises in today’s spicy leg workout!! 📧 Want weekly workout plans sent straight to your inbox? Comment EMAIL below and we’ll get you on the list! #legsandglutes #musclebuilding #strengthtraining

20-Minute Leg Workout at Home (Glutes, Quads & Hamstrings)

I have never failed this much during a workout … Day 2 of Max 20 is by far the most efficient arm workout I’ve ever programmed. Shoulders, biceps, chest, triceps, this one hit it all hard with the 12-10-8-6 rep drop💪 I challenged myself with heavy weights and they took me to failure almost every set. AND The 10 push ups between rounds? Humbling! Strength is built in the last few reps, not the first. That’s the whole MAX20 promise: fewer lifts, more intention, real strength in the time you actually have. 🚨Comment TWO and I’ll send you the full workout! #armworkout #pushworkout #max20 #pushups

20-Minute CHEST + ARMS (Max 20 Day 2) 💪 Fair warning: you’ll be fighting for those last reps in this REP DROP format… I have never hit fatigue on camera like I did in this workout 😅 This is arms done right: ✔4 lifts ✔ Rep-drop ladder ✔ Push-ups between sets ✔ ️ Strength made simple in the time you actually have Format: REP DROP – 12 reps, 10 reps, 8 reps, 6 reps 🔥 BUY-IN: 20 Push-Ups 1️⃣ Shoulder Press 2️⃣ Flip Grip Bicep Curls 3️⃣ Chest Press 4️⃣ Skull Crushers If your arms are shaking by the end… You did it right 💪 👇 Comment WORKOUT and I’ll DM you the link! #max20program #upperbodystrength #armworkout #dumbbellworkout #strengthtraining

20-Minute Chest and Arm Workout (Max 20 Day 2)

If you’re struggling to make progress towards your first pull-up – THIS IS FOR YOU!👇 Pull-ups built my back, my grip, and my confidence. They taught me that strength isn’t something you’re born with. It’s something you build, rep by rep, set by set… by showing up consistently. So yes, day one has pull-ups. With a single-arm row regression if you’re not there yet. Because both modifications are building the same thing 💪 🚨If you’re in, comment ONE and I’ll send you this workout! #backandlegs #fullbodyworkout #pullups #pulluprogram

20-Minute LEGS and BACK Workout (Max 20, Day 1!) 🔥 🔥 Comment WORKOUT and I’ll DM it to you! We’re starting Max 20 with two of my all-time favorite muscle groups to train: the legs and back! These muscles are the POWERHOUSES of the body, and provide strength and stability for so many of our daily tasks. Format: 40s work ▶️ 20s rest | Repeat x4 sets 💛 SAVE THIS for your next workout! 🔥 BUY-IN: Superman Holds (40 Seconds) 1️⃣ Squats 2️⃣ Pull-Ups or Back Rows 3️⃣ Staggered Deadlift 4️⃣ Lateral Lunge 👇I can’t WAIT to hear what you think of this “4 x 4” format - it’s new, it’s effective, it’s spicy and I personally LOVE the simplicity. Let me know what you think!! 📧 Want weekly workout plans sent straight to your inbox? Comment EMAIL below and we’ll get you on the list! #legsandback #musclebuilding #strengthtraining

20-Minute Legs and Back Workout (Max 20 Day 1)

🚨It’s finally HERE!!! 💪🏼Comment PLAN and I’ll send you the link to my brand new Max 20 Workout Program! Day 1 of my new summer program Max 20 drops tomorrow! This program is exciting for me! It’s designed for optimal efficiency, making the most of every minute AND it’s our first program to utilize four sets of each exercise for maximum strength and results. Here’s what’s coming this week:👇 🏋️‍♀️MONDAY: Legs & Back 💪TUESDAY: Chest & Arms 🦵WEDNESDAY: Legs & Glutes ⚡THURSDAY: Core & Calves 🔥FRIDAY: Full Body #Max20 #newworkoutprogram #strengthtraining #20minuteworkout

20 minutes. Five days a week. Real results. 💪 That’s Max 20: a functional strength training program built for women who want to get stronger WITHOUT rearranging their whole day. 🚨 Comment PROGRAM below and I’ll DM you the direct link to my brand-new summer workout program! Max 20 is… ✔ 20-minute workouts ✔ 5 days a week ✔ Dumbbells only (+ optional bands, bench, pull-up bar) ✔ Functional strength: push, pull, hinge, carry 💪 As a trainer, I know that consistent, focused effort builds more strength than longer workouts you dread showing up for. 🤍 As a mom, I know this is the workout I actually do. Dumbbells in the garage, kids in the backyard, 20 minutes and done. Busy women don’t need more time. They need a program that fits the time they have. 👇Who’s starting with me on Monday? #workoutprogram #20minuteworkout #functionalstrength #homegym #strengthtrainingforwomen

The Maycember chaos is real, and dinner should NOT be the thing that breaks you. These are the staple meals I come back to every time life gets crazy. No complicated recipes or tedious, long cook times. Just high-protein, low-stress, delicious meals to simplify your week 🙌 Comment PLAN and I’ll send you my free 7 Day High-Protein Meal Plan. #easymealprep #highproteinmeals #busymommealprep