Lindsey Bomgren is a certified trainer and pre-and-postnatal fitness instructor. As a busy mom of 3 littles she's all about quick and effective home workouts that get results! Try an NML workout today and I bet you’ll come back for more tomorrow. All the workouts are free and a new 7-day workout plan lands in your inbox EVERY Sunday!
The Warm-Up Every Athlete Needs
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Hi Reader, Stronger lifts and better workouts start before the workout even begins... and today’s NEW 10-Minute Dynamic Warm-Up is going to change the way you prepare your body for movement. If you’ve been doing my workouts for a while, you may have noticed that my warm-ups and cool-downs have gotten longer and much more intentional over the years. As I’ve learned more about mobility (and as I’ve personally felt the impact of injuries) I’ve become passionate about helping you stay strong, mobile, and injury-free. In my 20s, I could jump into a workout after a few quad stretches. But now that I’m in my 30s, dedicating just 5-10 minutes to proper pre-workout stretching has made a huge difference: less knee pain, less low-back discomfort, and stronger, more powerful lifts. And that’s exactly why I created today’s workout.
⭐You can also find this 10-Minute Dynamic Warm-Up on YouTube here! ⭐ A Preview of What’s Coming: Athlete 25 Launches January 2026This warm-up is just a taste of what’s ahead in Athlete 25, my New Year program dropping January 5th. Athlete 25 is built around short, powerful, athletic-style training sessions - the exact way Tim and I train together in real life. But what really sets this program apart is the attention to quality movement and intentional preparation. Every workout includes mobility, activation, and performance-driven warm-ups just like this one. 💪 Watch the Athlete 25 Trailer! I can’t wait to kick off 2026 with you - strong, mobile, and ready to train like an athlete. |
Nourish Move Love: Free Home Workouts 💪
Lindsey Bomgren is a certified trainer and pre-and-postnatal fitness instructor. As a busy mom of 3 littles she's all about quick and effective home workouts that get results! Try an NML workout today and I bet you’ll come back for more tomorrow. All the workouts are free and a new 7-day workout plan lands in your inbox EVERY Sunday!
Hi Reader, Tim is BACK for this quick, travel-friendly workout - and it’s a sweaty one. This NEW 30-Minute Bodyweight HIIT Workout targets your legs, glutes, core, arms and shoulders using a mix of strength moves and explosive cardio (no equipment needed!). If you're short on time, HIIT is one of the most efficient ways to train. You’ll alternate 30 seconds of work with 15 seconds of rest, keeping your heart rate high while building strength and endurance. It’s the perfect quick,...
Hi Reader, If you’ve been looking for a simple, effective way to support your body and boost lymph flow, this NEW 15-Minute Lymphatic Drainage Workout is exactly what I’d recommend. It’s gentle, low-impact, and designed to help reduce puffiness, support circulation, and leave you feeling lighter. I filmed this workout with Kelly, a Doctor of Physical Therapy (DPT) who specializes in oncology and lymphedema through Cancer Rehab PT. Every move is intentional and backed by her expertise! GET THE...
Hi Reader, If you’ve been short on time but still want a workout that truly challenges you, this NEW 20-Minute Full Body Strength Workout is exactly what I’d recommend. It’s all standing, all strength, and there are no repeated moves -- so every minute counts! All you need is a pair of dumbbells and 20 focused minutes💪 GET THE WORKOUT ⭐You can also find this 20-Minute Strength Workout on YouTube here! Live Q&A: Let’s Talk Energy, Cravings & Blood Sugar And if you’re loving the workouts but...