2021 NEW YEAR's Workout ✨ Full Body NO REPEAT Strength + HIIT (No Jumping)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 45 minute, no repeats, full body hit. We're gonna put strength and cardio together for a full body 45 minute workout, no repeats, which means you have 30 different exercises coming at you. Talk about a good way to start the new year, right? I got the lovely Rachel with me here. She's back in action because you guys loved her so much. So we're welcoming her back for another special sweaty workout. And this workout is no jumping. So we are going to show you how to raise your heart rate without jumping. The equipment we have are dumbbells. I have one heavy dumbbell, two lighter or medium dumbbells. It's got the same thing set up over here. And then we also have a towel. There's no mats for us today because we're going to be using this wood floor with a towel to slide on. If you're on carpet, you can do everything we're going to do by stepping in or grabbing some paper plates. Otherwise, grab yourself a towel, a hardwood floor, because we are going to move dynamically in all directions using a towel. And trust me, it's going to raise your heart rate and you're going to feel those muscles fire in a different way than using just dumbbells. You ready to do this, Rachel? I'm so ready. We are so excited to be here with you. It's our first workout of the week. We're going to knock it out. All right, you guys, this is 45 minute full body. Here's what it looks like. You have three circuits each. Each circuit has ten exercises. Time drops. So your first circuit is 45 seconds of work. 15 seconds of rest. Second circuit is 40 seconds of work. 20 seconds of rest. Third circuit is the dirty 30 round. 30 seconds of work. 30 seconds of rest. And then we'll add on some core at the end, seeing how things shake out with time. Okay, sounds good. It's a solid plan. All you gotta do is follow along and have some fun. Okay, you guys, so we're gonna get started with a good warmup. Let's go ahead. Feet are right underneath my hip. Give me a big inhale. Reach up nice and tall. Right wrist grabs left wrist up and over. Right side body stretch. Open up the side body. There it is. Back to center. Give me a calf raise. Up to the tiptoes. Slow and control. Lower back down. Switch it out. Up and over. Left side body stretch. Nice work. Back to center. Another calf raise. And back down. Switch it up. Let's go one more time each side. Nice work, you guys. Back to center. Calf raise. We are here and we are going to push you into 23 with this awesome jump. No jumping workout, but you're gonna get sweaty, trust me. All right, Nice. From here, hands go to my hips. We're gonna do a couple hip hinges, so push your hips back towards that wall behind you. Stand tall, squeeze. Opening up the hamstrings, the low back, the posterior chain, backside of my body. Couple hinge swings in today's workout for you. Nice work. So I'm thinking about pushing my hips back versus dropping them like I would in a squat. Two more right here. Hinge back. Stand tall, squeeze. Nice. One more hinge. Stand tall, squeeze. Now you're going to drop into a squat, so take it down and up. So I'm sending my hips back. Nice. You can go a little bit wider if you need to. Knees are going to go out towards the pinky toes. Chest is up, weight is in the heels. Nice. Drop the hips down. Trying to find that 90, 90 parallel squat. Stand tall, squeeze. There it is. Nice work. Getting a little bit lower with each squat, if you can. Today, always say this. Squats are your base move. Come back to these at any point in time today. Nice. You're here for four. Awesome. Three. Hold at the bottom. In two. Last one. Take it down and hold it here. Tiny pulses give me 8, 7, 6. Can you wiggle those toes? Here we go. Come on. You got four. Three, two. Take your hands to the ground. Push your hips high. Shake it out. Shake, shake, shake, shake, shake. Nice. Plant your hands to the ground. Step back. Find a nice high plank for me. High plank is shoulder stacked over wrist. Core's pulled in nice and tight. Can always take this down to the knees. Holding here. You're gonna give me shoulder taps. Opposite hand, opposite shoulder. 8, 7, 6. Keep those hips nice and stable. Right here. 3, 2, 1. Step the right foot outside. Right hand. Easy twist. Windmill it up. Take three shoulder sweeps to the back for 3, 2, 1. Plant the hand back down. Other side. Left foot outside, left wrist. Easy twist. Three shoulder sweeps to the back for three, two, one. Nice. Take it down. Find that high plank. Drop your hips. Roll your shoulders back. Nice. Little chest opener. Cor opener. Awesome job. Tuck the toes under down. Dog pedal it out. Walk your hands back to meet your feet. Roll up, big stretch at the top. Take it down, walk it back out. We're going to do that one more time. Find that high plank. Right foot outside, right hand, easy twist. Three shoulder Sweeps to the front. This time for three, two, one. Set it down. Other side. Left foot outside left wrist. Easy twist. Three shoulder sweeps for three, two, one. Nice. Right here. Awesome job. Hold it here. Knee drives, pull in and in. Pull those knees towards the chest for eight, seven, six. You got it. Five, four, three, two, one. Sit it up and back from here, float the right toes long step through. Low lunge, rise up. Crescent lunge. Open up this hip flexor. Grab this wrist. Reach up and over right side body stretch back to center lunge knee drive down, lunge and drive. There it is. Nice squeezing through that front glute. Nice work. Drive up. You can always tap it right here. Option or drive it. You got it. Nice finish. Four, three, two, one. Step it back. Plant the hand, step back down. Dog pedal it out. Left toes go long. Step through. Low lunge, rise up. Grab the wrist, reach up and over to the left. Back to center lunge knee drive down and up. There it is. Drive that knee, pull that core in nice and tight. Driving through this front glute right here. You got it. Gonna get lunges, squats, gonna get it all today, you guys. So much variety. You're here for four. Three, two, one. Stand it tall. Lateral step squats. So take it down, step down, step down, step down. Side to side and from back. Nice. I'll pick it up right here. Give me four. Three, two, one. You ready, Rachel? Ready to do this thing? Grab some water. Quick sip. We're going to jump into this workout. So excited, you guys. So much variety. Just excited to get to be here and sweat with all you guys. Always love seeing all your comments. You guys are so stinking strong. Crushing these workouts. Okay, first circuit, 45 seconds of work, 15 seconds of rest. 10 moves. I'm going to go one dumbbell. Heavy if you can. This is your first circuit. Just using one dumbbell. And we'll bring the towel into play a little bit later. Your first move, Squat clean. Squat, front press. Looks like this. So I'm going to take my dumbbell, hold it between my legs the long way. Give me a squat up to the shoulders. Squat push overhead. Down, down, squat, curl, squat, push, down, down. Okay, you're doing that for 45 seconds of work. 15 second transition. As we move into your next move. Hinge, shoulder. You ready? I got a timer here to keep me accountable so I keep you guys on track. Are you ready? Squat curl, squat press or squat clean. You call it what you want. You're there in three, two. Let's go. Let's go. Squat, up, squat, push overhead. Take it down, down, squat, up, squat, push, down, down. So squat with the dumbbell down. Squat with the dumbbell up. Push overhead. So my legs drive that dumbbell up overhead, right? Big exhale, lock it out. Squeeze your butt. Peek your head through your arm, lock it out. You take this at your pace. You always do this with two lighter dumbbells. If you have lighter dumbbells, grab two of them. There it is. Nice work. Down, up, down. Push it right here. 10 seconds. Down, up, down, Push. Nice work. You're in the final. 5, 4, 3, 2, 2, and 1. Dumbbell down. Take the dumbbell in your right hand. Give me a hinge swing. Hinge swing, front rack, dip, drive. Okay. Hinge, swing, dip, press. So it's a hinge swing with a shoulder press. You're there in three, two. Let's go, let's go. Hinge, swing, dip, drive. Hinge, swing, dip, drive. I'm going to show you from the side, hips back, weight to the shoulder, dip, push. Hips back to the shoulder, dip, push. Okay, so I'm working posterior chain, hamstrings, glutes, and then my shoulder in there. Little legs help push that dumbbell overhead. If you have a lighter weight, give me a strict press. Take out the dip, drive. Got a heavier weight. Give yourself a little help there. Right? Nice work. Nice work, you guys. Whoo. There they are. Shoulders and core. Nice push. Lock it out. Come on, you got this, ain't it. Hello. Raising that heart rate with the dumbbell in. 5, 4, 3, 2, and 1. You're out. Nice work. Awesome job. Gonna keep this dumbbell right here. My right hand. Set it down by my left foot. You're gonna find lunge, knee, lunge, pickup. Okay, drive and pick up. We'll start with the pickup. Pick up your dumbbell in three, two. Let's go, let's go. Pick it up, set it down. Drive the knee, step back. Up, down, drive. Pick up the weight, set it down, Drive. Nice. If this is too far for you, okay, you can always find a chair, a bench, something to set that dumbbell on. Okay. Actually came up with this move while I was cleaning up toys for my kids. I told Rachel's like, oh, that's creative. I was like, yeah. I came up with it while I was picking up toys for the kids. I was like, this will be fun. Mimicking everyday movements. Right? Nice finish. Strong right here, you guys. Come on. Five, four, three, two, one. Awesome job. Okay, you're going to stay left leg forward, dumbbell in the right hand. I'M going to hinge over finding a single leg deadlift. You can tap it or float it. You're going to pass, pass, row. Pass, pass, row. Constant tension on the standing leg. Let's go. 3, 2. Find your single leg. Deadlift. Pass, pass, row. Slow and steady. Controlled. It's going to challenge your core. Hips are square to the ground. Can I stagger this back foot? Just like this. Okay. Pass, pass, row. Keep the hips square to the ground. Nice. Awesome job. Keep that core turned on. Soft bend in that standing leg. Don't lock it out. Do you feel your core working, Rachel? Holy core. Right here, we build it into every workout. I'm going to tell you guys what I think about when I write a workout. 10 seconds. Pass, pass. But for now, I'm really focused on this move. Pull from the elbow for three, two, one. Shake it out. This booty should be on fire after those couple consecutive moves. Right? Same thing. We're going to repeat it. So you're starting. Swing, dumbbell in the left hand. Hinge, swing, dip, drive, swing and press in 3, 2. Let's go, let's go. Hinge, swing, push it. Nice. If you got a lighter dumbbell, you can give me a strict press. If you got a heavy dumbbell, you can give me a little dip drive. Nice. No repeats. Unless we do something on one side of the body, we got to do it on the other side. I love unilateral exercises, so we're going to get a lot of those. Nice work raising that heart rate with just the stumble. No jumping. This first circuit is more strength focused. We're going to push that heart rate as we continue to work through this workout. But I want to build some strength first because that's our foundation. Right? 10 seconds. Got to have a strong body to do the fun stuff. Can't do burpees looking like a fish. 5, 4, 3, 2, 1. Can't be flopping around. Gotta have a strong core. Right? Okay. Lunge, set down, lunge, pickup. Right here. Set the dumbbell by your right foot. Lunge, drive, lunge, pickup. Okay, Take a shorter stance with your lunge. Pretend your feet are on train tracks. Three, two, we pick it up. Let's go. Pick it up, set it down. Drive. Pick it up, set it down. Drive. Nice. I like this one. It's going to have to make an appearance in more NML workouts because you only get to do it once in this one. Come on. No repeats. Give me your best go. With each exercise. We're going to push you today. Strength and Cardio, no jumping going to raise that heart rate. You got it right here. You can always move this at your pace. Come on. Sometimes I do my workouts at home and I'm like, wow, I move fast. 10 seconds. I get really excited to be here with you guys. The adrenaline kicks in and we go for 3, 2, 1. You can always slow that down, right? Single leg deadlift. Going to keep that tension right here. Right leg. Pass, pass, single arm row. Passing that dumbbell. Holy core. Set it up. You're there in three, two. Let's go. Find that balance. Pass, pass, row. Pass, pass, row. Nice work, you guys. Think about soft bend in the standing leg. Woo. Find that balance. You can always tap the foot. Nice on that row. Pull from the elbow. Not from the wrist. Elbow. Elbow meets my rib cage. Meets it down. Control, control. That's what this move is all about. Control. Control your body. Nice work. Right here. Keep that core tight. Keep those hips square to the ground. You got it? Yes, you can. Do you feel your standing leg? You should, you should. 10 seconds here. Come on. Stay with me. I was just going to say, can you make it without tapping? And then I tapped. 5, 4, 3, 2, 1. Set it down. Shake out that standing leg. You feel that? All right, we're going to get real fun here. Going to get really fun. Grab a dumbbell, set it on top of a towel. Run a crab crawl to you. Push the weight up. Crawl. Push the weight up for two and back for two. We're going back. You're going back in three. Find a bear crawl. Two, one. Find a bear crawl. Knees hover off the ground. Hold here. Option A, Option B. Grab that weight, pull it back, crawl back, pull it back, crawl back. Now you're going to push it up for two. Push up, crawl up, push up, crawl up. Cleaning that floor. Multifunctional move, right? Your kids walk in and they're like, what are you doing? Mom is cleaning and having good mommy time. Okay, Nice work, you guys. Awesome job. Keep it up. This is a challenging move in this quadruped position. Requires a lot of core strength. Do you feel your quads? 10 seconds. Yes, you can. Two up, two back. Stay with me. You got this. Three, two, and one. Nice work. That's a fun one, right? Don't you wish you could do it again? You get to on the other side. All right, last move. Squat press, lateral step. Take the dumbbell, hold it the long way. Squat, push and step. Push and step. We'll go to our right in three, two. Let's go. Squat, push and step, push and step, push and step. Training your planes. Sagittal plane, frontal plane, transverse plane. You got it. Frontal plane right here. Side to side. Come on. This weight feels heavy. My heart rate's rising. How do you feel, Rachel? It is a learned skill. I don't know, but I'm starting to feel it. 10 seconds. Push it. Come on. This is your low impact cardio right here. Up. 5, 4, 3, 2 and 1. Bear crawl, other side. Bring it home. Bear crawl, other side. We'll start up. We'll go back. Okay, last move. You get a one minute break after this. Two to the back, two to the front. Three, two. Let's find the bear curl first. Shoulders stacked over wrist tucked to toes. Knees hover barely off the ground. I'm not up here. Keep it low. Pull the weight back. Pull it back. Ok. I want you to think about how close can you keep the knees to the ground on this? It should burn. You don't have to move fast. You're going to feel the fire. Right, Quads. Quads on fire. That's what this is. Quads and core shoulders, everything's involved. I love this functional training, you guys. Functional strength training. Come on. 10 seconds. Yes you can. This is your holy bananas. Let's go. That break comes. It comes for. You got five seconds. I know you do. Five, four, three, two and one. You don't have to jump to get holy bananas. Right? Grab some water. You are on break. That's circuit one. You guys, awesome job. You're going to have to comment on this video and tell me, hello, quads. Which moves are your favorite so they can make a comeback in another NML video. Right? Grab some water. Awesome work. I don't know about you, but my heart rate got high. Ok, get ready because that was our strength circuit. It's about to keep going up and up from here. But the good news is your work time drops. Rest time goes up. Second number two circuit. That was awkward. Circuit number two. Circuit number two is 40 seconds of work. 20 seconds of rest. 10 moves. Okay, 10 moves. And try and stick with this heavy dumbbell. If I can keep your towel nearby. We're going to start. Dumbbell in the right hand. Uneven squat, front kick. So a narrow squat. Kick your butt kick your butt where your feet land. That's a narrow squat. If you have to go a little bit wider, you can. This is going to challenge your hip mobility. Narrow and then front kick, opposite leg. So it looks like this narrow squat front kick. You're like, well, why am I not holding A dumbbell in the other hand, if you have light weights, you can, if you have a heavier weight, challenge your core right here. You don't have to do crunches. Hold the dumbbell and one weight, one side of the body. It's going to be 40 seconds of work. Let me switch my timer so I can stay true to time. Single arm, squat, front kick. That's where we're going to go. So many fun moves in this workout. I was writing it yesterday and I was like, I'm just so excited to do this with them. I am. You guys. I try to do my best not to take it for granted that I get to show up and work out with you and call this my job because this is so stinking fun. But I was thinking about that on the way here. We're going to start and then I'm going to keep talking. Squat front kick in 3, 2. Dumbbell in my right hand. Here we go. Give me the squat front kick on the left foot. Squat kick left. Squat kick left. This did not just happen by accident, though. We have worked our stinking butts off to build this business. And it makes me think how consistent we are. We put out new posts every Tuesday, every Thursday. Same thing with fitness. You want to see gains, you got to be consistent. Consistency is the name of the game. You guys consistently showing up. I know you guys are rock stars at that. Come on, feel that uneven working of the hips. You got 5, 4, 3, 2 and 1. Nice work. Find your burp or find your towel. Find your towel. Those fish flop burpees, no more. Going to slow it down. Okay? You can do this with the dumbbell or not. You give me a full squat. Push back pull in. Squat, stand up. Okay. Burpee with a dumbbell or no dumbbell. You're on in three, two. Let's go. Squat, push, pull, stand. Squat, push, pull, stand. Sometimes it's good to slow down these movements so you can really think about what you're doing, right? Lot of times we throw burpees into a workout. It makes us feel really good, really sweaty. But form isn't great. You're not getting any stronger, right? You're getting injured. Want to make you strong, injury free right here. Squat, push, pull. Muscle memory. You do it like this, next time you come and do them a little bit faster, you're going to crush them. Squat. 5, 4, 3, 2, 1. Nice work. Uneven squat front kick. Other side. Gonna hold that dumbbell right here in my left hand. I'm gonna kick with my right leg. Narrow squat Front kick on the right. You ready? Let's go. Grab that dumbbell. You're on in three, two. Let's go. Here we go. Front squat kick, right. Squat kick. Right. That uneven load. Something about it I really like. You know that if you've done these workouts a time or two, building that core in. I don't really love doing core circuits or ab workouts. We have a couple on the blog. They're really good. But you know what? I had a baby and I had to spend an entire year repairing my core and I'm over it. So now I just build core in every single one of my workouts. There it is. Let's go. Come on. You got five, four, three, two. One. More squat. Nice work. Awesome job. Moving on, moving on, moving on. I'm going to go lighter dumbbells, reverse lunge and curl. Two dumbbells that you want a bicep curl with towel is going to go on our right leg. Simply slide back to lunge, stand up curl. Slider is an option. You can always step back. 3, 2. Let's go. Slider, I think, just challenges you in a different way, right, because you gotta stay connected to the floor. A lot of times that means a lot more quad work. Drive, toe squeeze, inhale down, exhale, squeeze. If anyone knows where I can get some good 15 pounders, let me know. I broke mine, carried them into the studio last time. So I'm out of 15s. That's okay though. These 12s feel mighty good for this move. Inhale down, exhale, stand squeezing through that front left glute. Come on. Right here. You got 5, 4, 3, 2 and 1. Nice work. Shake it out, shake it out. Moving on. Push up. Oh, the pushup, the pushup. I'm going to bring back my heavy dumbbell. Set it on your towel. Put the dumbbell in your right hand. Push up, push, pull, push up. Push it away. Pull it back. Lateral flexion. There it is. Hello. You're on in three, two. Let's go. So it's a one pushup. Push the dumbbell away. Pull it back. Hello. Lateral flexion. Ok. We did this in one of my Minnesota beef workouts. I think it was the strength one, actually. I think that's your first workout of the new year on January 4th. If you are following along with our plan, drop to the toes if you need to, then pop to the toe or knees for the push up. Pop to the toes for the pull and push. Hello, lats. There they are. You got this, you guys. You got five, four, Three, two, and one. You're going to do pushups on the other side. Isn't that really good news? Right, and you're going to do lunges. Bicep curls, other side. Okay, so find those dumbbells again. This time, glider goes on my left foot. Lunge back on the left, curl. How we doing? You're on in three, two. Let's go. Lunge and curl. We having fun yet, Rachel? I caught my towel. She's like, I need that good butt kicking. It's crazy how hard to towel, right? I don't know why it's so much harder, but it is, right? It's so fun to mix things up. It reminds me of Barre glasses. Ah, there it is. I was gonna say, you know where the towel comes from? It comes from barre. That slow connection, staying connected, digging into the floor challenges your core, your balance. Woo. So stay at 5, 4, 3, 2 and 1. You're out. Pushups. Other side. Push ups. Push, pull. We are doing it, Rachel. This is it. Whoever said strength training doesn't increase your heart rate hasn't done a workout with me. Okay, you guys find it, set it up. One, pushup. Push. Pull on the left. In three, two. Let's go, let's go. Give me the pushup. Push it. Pull it. Nice work. When I say lateral flexion, I mean your lats. This muscle right here, that is what we're talking about, ok? Really hard to work that in group fitness workouts like this. Unless you're doing pull ups. That's why I love this move. This is tough stuff, you guys. Come on. Come on. You got this. We are all at our own place right now, right? If you're on your knees, good for you. If you're on your toes, good for you. You do your best with where you're at, right? You're building strength, that's what's important. Come on. 3, 2, and 1. Push it up and back. Push ups. Get them out. Get them out of here. Okay, going over to our back side. I'm grab my £12 again. Multifunctional move. I'm going to show you from the side so you can really see. This glider is going to go on my right foot. Tricep lying on the loop. Skull crushers. Option A, hold the glute bridge. Skull crush. Option B, as I kick out, single leg, ham curl. You're there in three, two. Let's go. So option to kick out the hamstring. Pull it in. My heel stays connected on the towel. You should feel the hamstring. That's the back of your leg working. Also the glute of the other leg because you're holding an isometric glute bridge, right? Hello, everything is working. Hello, everything. One of my favorite moves. You guys right here. Someone asked me the other day, is this pregnancy friendly? Doing a glute bridge tricep kick? As long as it's comfortable for you to lay on your back. Yes. Your body will let you know when it's not. Okay, I can't see my timer. Keep going. You have three, two and one. Nice work. You're going to switch it over. Other side. We know what 40 seconds is. Now, by heart, you're going to find a chest press. Same thing. Other side. So kick out, pull in, kick out, pull in. Other side. Okay, you're there in three, two. Let's go. Let's go. Find that glute bridge. Kick out, pull in. Working the other hamstring and chest. Hello, glutes. Nice work, you guys. So much fun in these. No repeat workouts. So much variety keeps you mentally engaged. That's why these go faster, right? You never know what's coming next. Solid way to end the week. Solid way to start the week. Solid way to just move your body. Awesome job. Here we go. Push. Come on. Keep those hips lifted. Nice and high. Hello, hamstrings and glutes. I think we got five, four. Oh, no, I was wrong. Now you got five, five, four, three, two and one. Nice work. Now we're up. Final move. Final move. You're going to keep. I'm going to keep these 12 pounders. Three ski swings, three squat thrusters to finish circuit number two. Take that narrow stand. Hinge, swing to shoulder height for three. After the third one, front rack them. Squat press for three, three and three. You ready, Rachel? Three, two. Let's go. 40 seconds. Hinge. One, two. This third one. Front rack them. Front rack them. Squat, press for three, two, three. Right back to ski swings. Hinge. One, two dot Squeeze your butt. Three. Stand straight up. Front rack them. Two, three. I go narrow on the swings now. I step a little bit wider for that squat. Right here. Squat 3. 10 seconds. 2, 1. Big kahunas, let's go. Finish it. 3, 2. Farrak them. Come on. Squat. Squat. 3. Finish it. 2. Finish. 1. Woo. Weights go down. Nice work, Rachel. Grab some water. I love a good strength workout that raises my heart rate. You guys, nice work. These are some intense workouts we've been putting up for you guys lately. You've been asking for them, we wanting them. And you've Been crushing them. You guys are so strong. I swear, every time we put out a new workout, like a 50 minute pyramid, people are like, give me harder. I'm like, I can. I'm trying. You guys, you guys are amazing, right? But I also want to do workouts like this to prove to you how hard this is. You pick up heavy weights, how hard it is and how great of a workout it is without jumping. You don't have to jump and be so sweaty. Dying every day. You can't do that, right? Not sustainable. We're building programs. 30 day workout plans. 14 day challenges that are sustainable. Some of our favorite workouts are the 21 minute ones, too. Oh, yeah. 20 minute best. 20 minute best full body work. Strength on the front end, cardio on the back end. Okay, your rest time is up. You ready to work? Last circuit. Circuit number three. Okay. I am going to push you during this circuit, okay? You can count on that. 30 seconds of work. 30 seconds of rest, mostly body weight. Your first move does involve the dumbbell. Okay. And your towel. We're gonna push it, okay? You're gonna go hard. Your work time is only 30 seconds. You're shaving. 10 seconds off. That's a lot. So you got to go hard. One dumbbell squat, rotational push. We're just gonna push to the right. It looks like this. Give me a squat pivot, push. Squat, pivot, push as if you are chest passing this dumbbell to me. Don't let it go. Don't drop it. Okay, Let me set up my timer. 30 30's we're gonna work. It's gonna be fun. You ready, Rachel? The Dirty 30s. I love the Dirty 30 circuits because they are tough, but you get a long rest time. So you're ready to go for each next move, right? Go. So fast and you got 10 moves. That's Taiwan. Only five minutes of work because you're resting the other five minutes. Okay? One squat, one pivot pass, but you're not actually passing the dumbbell. Got it? All right, let's do this thing. You're there in three, two. Let's go squat. I'll wait for it. Squat, pivot, push. Squat, pivot, push. See the pivot in my back foot? Push it. Come on. 30 seconds. Push it. You got it. Pivot, push. Nice. Pivot, push. Whoo. There it is. Pivot, push. Nice work, you guys. Come on. 10 seconds. These 30 seconds go fast, don't they? Whoo. You got it. Bring it home. 5, 4, 3, 2. One more pivot push. Set it down. All right. Move number two. Grab your towel, put it on both feet. Find a beautiful plank for me. Going to hold on to my dumbbell to challenge myself. You're going to do tucked arm and on roll. Wrist. Okay. Both feet are on the towel. Tuck back, tuck back. I'm tucking. Okay, I'm gonna go. Feet on the hands on the ground. It'll be more stable. All right, Find your high plank. Tuck pulls in three, two. Let's go. You can do this slow right here. Tuck, push. Or you can speed it up. It's your tuck. It's 30 seconds, and if Rachel knows anything about using the towel, she knows her quads are about to be so on fire. Hello, quads. Come on. 30 seconds. Yes, you can pull it in. Strong core right here. You got this. You got this. What would it look like If I said 10 more seconds? Yes, you could. Come on. Yes, you can. Let's go. Stay in it. Say in it you got five, four, three, two, and one. Whoo. Nice work. Grab that dumbbell. Squat, pivot, pass. Other direction. Going up and over to our left. Squat, pivot, pass. To the left, to the left, to the left. Moving in all directions. I love it. Mind engaged, Healthy. Good for my knees. Training. All planes right. Good for my body, good for my core. Pick up that dumbbell. Pivot, pass. Pivot, pass. In three, two. Let's go. Pick it up. Pivot, push. Squat, pivot, push. Nice. This makes you feel fierce, too, doesn't it? Come on, you guys. Ninja moms. Where my ninja moms at? Whoo. Right here. Pivot, push. I always say I like to train like an athlete. You guys are athletes in your very own home. If you're doing these workouts, you're an athlete. Come on. Ten seconds. You got this. Vivid push. Whoo. Let's go. Five, four, three, two, one. Dumbbells down. Dumbbells down. That raises your heart rate. All right. Okay. This is the tricky move, Rachel. Let's talk about it. Tricky move. Standing on my right foot. Left foot touches ankle by ankle. Squat, push, pull. Stand up, lunge, tap, single leg burpee with a lunge back. What? Just try it. Come on. Ankle by ankle. Three, two, let's go. Squat, push, pull up. Reverse lunge, leg. That's on the towel. Steps back to lunge. Right here. Up, lunge, hop, squat, push, pull, up, lunge. It's a tricky one. Down, up. But we love to try new things, challenging ourselves mentally and physically. Right here. 5, 4, 3, 2, 1. Nice work. Okay, Lateral squat. Two jabs. Just your body weight. We'll go to the right. So we go squat, punch, punch, squat, punch, punch. Wide together. Punch, punch. Full squat. Like a bob and weave. Duck under the punch, then throw the punches. Duck and throw. We'll go to our right. Catch your heart rate because you're there. In three, two. Let's go. Let's go. Squat. Jab, jab. Duck, Punch, punch, duck. Punch, punch. Dodge them, throw them, dodge them, throw them. Dodge them, throw them, dodge them, throw them. You got this. Come on. Keep that core tight. Punch something behind those punches. Yeah. Come on, you're strong. Knock it out. Got a big day ahead of you. Knock it out. Let's go. Doing this sets you up for success. You conquer this. Tackle anything today, right? Come on. Three, two, one. Tricky move. Other side. Okay, standing on my towel with my left leg. Right leg, ankle by ankle. Wrap it. Okay. Squat down. Push, pull. Stand up. Floating leg, lunge, drive. I know you love trying new moves. That's what keeps you coming back for more, right? Uh huh. That's why you're here. All right, set it up. You're there in 3. Ankle by ankle. 2. Let's go. Take it down. Push, pull, drive. Lunge up. Challenge your coordination. Challenge your balance. Up. Lunge up. Down. Whoo. Push, pull, hook. Lunge up. Right here. You guys are so stinking awesome. You got this. 10 seconds. Down, push, pull, drive. Lunge up, Down. Single leg burpee. Whoa. There it is. Three, two. You're out. Nice work, you guys. Like what? Four moves left. Okay, skaters, pick up your towel. You're gonna hold it in your hands long way, just like this. You're gonna tap down, tap down. High, low, low. Tap behind. Okay? Low impact. We're not jumping. You can add it if you want to. You're going to your right. In three, two. Let's go. High, low, high, low, high, low. Stay those legs. Move fast arms, move the heart rate. Slide, slide. Nice work. I know I told you what I like to do when I write a workout. Every workout, I think, let's push something. Let's pull something. Let's pick something up. Let's move laterally. Let's move frontal. Come on. That's what you get in these workouts. 5, 4, 3, 2, 1. And always engage your core. That's a Lindsay workout. Push something, pull something. Pick something up. Move front, move side. Maybe add some pivot twists. That's your transverse plane. And then engage your core. Whoo. All right, skaters, take it down to the ground. Towel goes on one leg. We're going to right leg. Find a plank. Side sweep, straight leg, knee, pull. Bent leg, side knee. Three, two. Let's go, let's go. Side, knee, side. Here's that core part. Side knee, Obliques. Core obliques. Hello, obliques. Got to keep your foot on that towel, too, right? 10 seconds. More floor cleaners right here. Multifunctional mom move. Right here. 5, 4, 3, 2. You're out. Nice work. You are up. Beat downs. Move number nine to 10. Move number nine to 10. Beat down, pivot, punch, pivot, punch. Option, head, raise, drop, half raise, drop. Okay, pivoting through. Back, toe, punching down. It's a beat down, right? All those Amazon boxes that piled up after Christmas. Beat them down to your right in three, two. Let's go. Beat it down, beat it down, beat it down. Punch, pivot, punch, pivot, punch, pivot. There it is. Come on, beat it down right here. Cardio. Low impact. Put something behind that punch. Nice. Keep going. You got this. 10. Come on, let's go. Finish strong right here. You got 5, 4, 3, 2, 1. Last move of circuit three. Now I got just a couple core exercises to finish for you. Find that plank. Other side. Straight leg, knee pull. That's where we go. Straight leg, side sweep, knee pull. You got this, Rachel. We are here. We are doing it. We are with you. Don't quit on me. Not yet. You got 30 more seconds in you. I know you do. Find that plank. Side sweep in three, two. Let's go. Side knee, side knee. There it is. Come on. Pull that core in. Feel those obliques. And then all those transverse abs. Oh, there they are. Come on. You got this. Finish strong. So stinking strong. That's what you are right now. Come on. Ten seconds. Yes. You got this. Finish with me right here. You got 5, 4, 3, 2, and 1. Nice work, you guys. Awesome job. Grab some water. We're going to roll on our mat. Finish with a couple core moves, and then we're going to stretch it out. Okay. About three core moves. You're going to use your towel. You're going to use your towel. First move. Going to go side to side because we're not going to use that. We're going to pike. It's okay. Just leave it. Just leave it. No, no, no. Yeah, yeah. We'll face each other. It'll be like a fun challenge, right? Buddy workout right here. My toes are going to go on the towel. I'm going to find that plank. I'm going to pike up, which means I make a teepee or a V with my hips. Go up two, Three. Down, two, three. Hello, core. Hello, shoulders. You want to work your low abs. Get to know this move. If you're like, no way, not there yet, that's cool. You find a plank, you want to make your plank harder. Put your toes on the towel. Just that little bit of instability causes a lot of core connection. Okay, you do you option. Take your plank up to a wall, take it up to a chair, find an incline. If you're piking, you're with me. 30 seconds. You ready? I'm going to bring this out here because I know these are hard. 30 seconds starts in 3, 2. How's it going, Rachel? Last one, right here. Find your plank. Pike up for three, two, one. Pike down, two, three. Pike up, two, three. You'll notice slower is harder. Up, two, three. Control it. Down, two, three. Ten seconds. Up, two, three. Down, two, three. You got one more. Two, three. Down, two, three. Holy bananas. Right? Hello, core. Now we're gonna sit our booties back on this mat. Thanks for rolling it out, Rachel. Find your towel. Gonna hold it the long way. These are advanced core exercises, okay? Always got a modification. Option A was hold plank. Option B, take the towel, hold it behind your legs. Hold right here. This is boat pose. You're going to hold here sitting back on your sit bones. This is option A. Hold here. We'll start here. Okay. Option B, going to take this beautiful towel. Go over, under, over, under. 30 seconds. You got this. Come on. OK, how do we take the work out of our hip flexors? Find that blueberry on your belly button and squish it. Pretend there's a blueberry on your belly button. You are trying to pinch it between your abs for 10 more seconds. Yes, you can. Woo. That towel gets sticky. Come on, feel it. Five, four, three, two and one. Oh, there it is. Right? Yeah. I'm going to go to the side. We'll go back to back again. Okay, last move. Take the towel, wrap it around your feet, set it on your feet. Hip lifts. Hands are at my side. Neck and shoulders stay connected to the mat. I'm pushing my heels to the heavens without letting this towel fall off. Yeah, that's a challenge. Keep those feet flexed. Lifting your hips in three, two. Let's go. So it's a tiny hip lift. Take out the momentum lift from those low abs. How do I do it? Find your transverse abdominals. Pretend there is a string between your hips. Pull that string together and in the middle of the string is a blueberry, which you are trying to squish with your belly button. That towel Slowly rocks down my feet. Don't let it fall off. Don't let it fall off. Come on. Keep it there. You got this. Just that little bit of a visual cue helps so much, doesn't it? Oh, it's going to fall. 5, 4, 3, 2, and 1. There it goes. Nice work, you guys. Awesome. Stretch it out. Actually, Rachel, let's just stay right here on our back. Keep that towel. We're going to stretch with the towel. One of my favorite ways to add mobility to your stretching. Okay, grab a towel, hook the towel around your right foot. Left leg is long. Just pull it up, kick into the towel. Hello, hamstring. Whoo. There it is. Right? Nice little stretch. A little added pull, added resistance. And keep your neck and shoulders connected to the mat. Awesome job, you guys. That is your happy new year. No repeats, full body strength and cardio workout. No jumping. But, man, that was a good one. Right, Rachel? Yeah. You do not have to jump. No, no, you don't have to jump and be, like, the sweatiest mess ever flopping around in order to get a good workout. Okay, guys, no floppy fish burpees. Strength training is the name of the game. Strong core. Nice. Hold here for 3, 2. Now grab both hands on the towel and open the leg up. Open it up and just pull it out. Oh, hello, inner growing hip flexors. This is so good for us right here, you guys. Awesome job. Nice work. I am all about strength training, you guys. You guys know that. If you've been around here, my favorite comments from you are, I increased my weights. I'm going heavier. I'm getting rid of those five pound dumbbells. You've encouraged me. I'm not going to get bulky. No, you're not. You're going to get stronger. You're going to feel better. You're going to continue to build strength, avoid injury. So much good stuff for our bodies. All right, bring it in. Now you're going to go up and over. Other side. Grab the towel with the other hand and pull it across the body. This one. Oh, my outer glutes. Hello. There they are. So good, you guys. Strength training, name of the game. In all seasons of life, Pregnancy, postpartum, coming back from an injury, preventing an injury. If you're a runner, strength training, so important part of your game. Nice work. We're going to switch it out. Other leg, wrap the towel around, flex the foot, pull it up. Nice stretch right here. This should feel so, so good. I am so pumped. Rachel, are you pumped for all the content that we have coming in 2021. It's going to be a crazy year, but it's going to be so fun. It is. It's going to be so fun. We have so many awesome workouts to share with you guys. So if you want them and you want to get the newest workouts, make sure you hit subscribe to our YouTube channel. Go ahead, grab the towel, open it up. Hit that inner thigh. Subscribe to this channel subscribe to our email newsletter so you are the first to know. When we drop new workouts, you get access to them and and you're here for the long haul because we are going to have so much fun in 2021. That's the motto. So much fun in 2021. All right, bring it up and over. Right. Woo. We're going to bring the energy. It is going to be so much fun and we're going to work on more mobility. We're going to bring you guys more mobility and more stretching because these are tough workouts and you can't train like an athlete unless you recover like an athlete, right? Yes. Bring it up yourself up to a seated position. We're gonna hit those quads. Okay. So go ahead, find yourself kneeling. Okay. On the balls of my feet, sitting on my heels. I'm gonna take this right hand to the mat. Left arm goes up and over. Big opener for the quads. Lot of quads with that towel today. Nice work you guys. Sit it back on the heels. Other side. Plant and open. Nice work. Another bar stretch for you right here. Right. Little cross training. Awesome job. Sit it back. That is your guys workout. If you need more stretching and recovery, check out our 10 minute stretch. And I promise you we're bringing you more mobility workouts very soon. Hang with us. We look forward to sweating with you guys again really soon. Check out our newest four week challenge for January. We're so excited about it and we hope that you join us. There's a meal plan too. Say what? I know. Go subscribe to our channel and find out more details. We'll see you guys again soon.