30-Min Full Body Strength (No Floor Work + HIIT Finisher)

30 minutes and all standing. We start with full body strength and finish with a spicy HIIT and abs finisher. It's one workout that hits it all in 30 minutes. We're hitting legs, arms, abs, and cardio. So grab your weights and let's jump in and make sure you hit subscribe to my YouTube channel so you get access to all my free at-home workouts. And if you want to follow my structured workout programs, make sure you join the NML app linked in the description below. All right team, we've got a full body workout done in your favorite format. We do strength on the front end, and we finish with the spicy HIIT and abs finisher. I'm Lindsey Bomgren of Nourish, Move, Love, and today I'm joined by the amazing Caroline. Hello. She'll be offering modifications throughout today's workout, but good news is, requested by you, this workout is all standing, so we never hit the mat. We stay standing, and all you're gonna need are dumbbells. I have anywhere from 20 to 25 pounds on set with me today, and it looks like this. You've got 2 circuits. We go legs, then we go arms. You have 3 moves per circuit, so 3 leg exercises followed by 3 arm exercises. We do each exercise for 40 seconds of work, followed by 15 seconds of rest. And we're doing it times 3 sets for max muscle building. There'll be a fun little bonus between each circuit, and then we're going to finish with a spicy HIIT and ab finisher. So you can look forward to that at the end. Let's get ourselves warmed up and we can jump into this workout. All right, we're going to give you a functional warm-up showing you some of the moves you're going to see in today's workout, starting with this staggered stance. So right foot forward, left toes popped, hands come up behind your head. You're going to give me a good morning from a staggered stance. So push your hips back and stand tall. Nice work. Do it again. Push those hips back, soft bend in the knees. You're really thinking about lengthening, especially through this right hamstring. That's the back of the leg. Nice work right there. Nice. Give me 2 more here. Hinge. Nice work. 1 more here. Hinge. Now on this one, I want you to take a hinge and I want you to hold this hinge. Take your arms. You're gonna go to the side, 45, and then straight out in front of you. Thumbs are going up to the ceiling. Squeeze the shoulder blades together at the top. Squeeze and then reach. Nice. Warming up the back and the shoulders. Squeeze, core is tight from this hinge position, preparing you for back rows you're going to see later today. One more here. Side, 45, and straight up. Now you're going to keep this staggered stance. Pretend you have a dumbbell right here. Hips are loaded. You're going to do a step through chop. Nice. Chop. So if you had a dumbbell here, you'd be chopping that weight across the body, driving the hips forward to drive the weight overhead. Nice. Give me 3. You got it. 2 and 1. Nice work. From here, step back. We're gonna go lunge down and up, down and up. There it is. Down and up. Nice work. All the way down, all the way up. Dropping that back, left knee to the ground. Down and up. 2 more. Down. Last one. Down and up. Come to a standing position. Give me a calf raise right here. Calf raise. Heels lift off the mat. Calf raise, getting the ankles, the calves, the feet ready to jump if you want to later today. Nice. Can you add those arms? Reach up, load, reach up, load, reach, load, reach. 2 more, 2 more. Reach, load. Last one. Reach, load. Same thing, other side. So left foot forward, right toes popped, hands behind the head, hinge at the hips, stand tall. That's Tiger Good Morning. Hinge at the hips, Stand tall. To stand tall, think about pushing this left foot into the ground to push you up. Push up. 2 more. Last one. Nice work. Hold that hinge over position. Same thing, a little bit shorter this time. Fly, 45, straight up. Do it again. All the way out to the side. 45, straight up. Last one, last one. All the way out. 45, straight up. Stand up. Load that weight on your right hip. Step through, chop. Nice work. Chop. Arms are going up over the left shoulder. Chop. So you're loading through the hips. Drive the hips forward. Stand tall for 3. Nice work. 2 and 1. Go ahead. Step that right leg back, dropping the right knee to the ground. Lunge and stand. Lunge and stand. There it is. Nice work. Give me 4 into high knees. In 3, you got it. 2 and 1. Drive it up. High knees, high knees. Add some power right here for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Nice. We're going to find a wide squat, which is what you'll be doing in today's workout. You can pretend you have weights here in between your legs. Take it down and up. I'm taking a slight hinge so my shoulders come a bit more parallel to the ground. To lengthen through the glutes and hamstrings, reaching for that ground. If you can tap that ground again, pushing your feet into the mat or into the ground to stand tall. Nice work right here for 4. You got it. 3. Awesome job. 2 and 1. You can take a little bit wider stance. Toes are going to face me or slightly out. Lateral squat. Feet stay planted, hit side. Center, side, center. So you're dropping into this hip. Drop into the hip, drive out of the hole. Drop into the hip, drive out of the hole. Nice work. Knee is going to track out towards your outer pinky toe as you drop into it. Knee tracks out. Nice work. One more each way. You got it. Nice. From here, take a forward fold. Hands can hit the mat. Release that low back. Release the tongue from the roof of your mouth. Shake it out. Walk your feet in, roll up. When you get to the top, begin, inhale up. Hands come behind the head, little standing cat cow. Round the spine, elbows collapse. Pull the elbows apart, stand tall. Do it again. Round the spine, elbows collapse. Pull it apart, stand tall. One more. Round, collapse. Stand tall. Nice. Little jumps, little jumps if you can. Little jumps, little jumps. Add some energy. This and lateral bounds. 8, 7, 6, finish this warm-up. Final 4, 3, 2, hit side to side, hit right, then left. Go. 8, 7, 6, you got it. 5, 4, 3, 2, 1. You warm? Yes, I am warm. Let's kick it off. Grab a quick sip if you need it. We're going to jump in starting on legs. 3 exercises, 40 seconds on, 15 seconds off. We're going to start heavy. We're going to go a staggered deadlift, step back lunge, Just like we did in that warm-up, grab your weights. Right foot forward, left toes popped. Crush some oranges in your armpits. You're going to hinge, hinge, hinge, deadlift, stand tall, step back, and lunge. It's one deadlift, staggered stance, one step back lunge. Right foot is always forward, left toe stays popped. 40 seconds on in 3, 2, let's go. Hinge, hinge, hinge. Stand tall, step back lunge, dropping that back left knee to the mat, breaking at the hips. Stand tall, dropping the hips right here. Hips go back. Nice. Hips go down. Think about the muscles you're working. It is hamstrings and glutes. It's specifically targeting 80% of the work in this right front leg. Right front leg is doing 80% of the work here. And then when you drop into that lunge, you're hitting a little bit more of the glute and quad. So on the hinge, think I'm hitting back of my leg. On the lunge, I'm hitting the top of my thigh and glute. Nice work. You're here for 5, 4, 3, 2, and recover. All right, you're gonna go into a glute bias squat. That's that wide squat. 1 or 2 weights right here. Slight hinge forward, down, up, hitting glutes and hamstrings. Same thing, 40 seconds. Grab your weights. 3, 2, let's go. Take it down and up. So really think about pushing feet into the ground or pressing them into the mat to stand you tall. The slight hinge is going to lengthen the glute and hamstring, putting more work into the glute and hamstring right here. And it's kind of sneaky because you really never stand all the way up. So there is constant tension on those legs right here. Constant tension on those legs. This and one more lower body exercise, guys. Here we go. You got it. Come on, keep squatting for 10. Dropping to one weight, we're going to move laterally in 5, 4, 3, 2. Set them down. I'm going to drop down to one weight. I'm going to keep it heavy. That lateral squat position. We're going to hit just to the right. You can hold the weight here or down here. You're going to hit right. Stand tall. Just to the right in 3, 2. Let's go. Hit right. Drive out of that hole. Hit right, drive out of that hole, putting a lot of work into that right leg for this first set. We're gonna hit the left leg in the second set. Think about sitting back into your hip here versus sitting into your knee. Sit into your hip. Think about your knee tracking towards your outer pinky toe as you sit back and then drive out of it. Sit back into that hip, drive out of that hole. Sit back into that hip, drive out of that hole. Nice work. You got 10 more seconds here finishing off lower body. We're gonna go to upper body next. You're there in 5, 4, 3. Give me one more, 2, and 1. Awesome job. Nice work. We are going to move to upper body. We're doing a single, single, double bicep curl. Switch your weights out if you need to. On the double, you take it into a shoulder press. Grab your weights. 3, 2, let's go. Curl on the right. Nice. Curl on the left. Now put both together, both together. Curl, now punch overhead, press. Nice work. Do it again, do it again. Curl on the right. We're doing a hammer curl, palms face in. Hammer curl. Now double it up, punch overhead, lower with control. Nice work. Curl on the right, curl on the left. Nice. A good move to challenge your weights on here because you're giving me the single, single, double. It's one arm, One arm. Now double it up. Double curl press. Curl, punch. Final 5. You got it. Nice. 3, 2, recover. You want those final 10 seconds to feel challenging. Okay, we're going into an overhead tricep. So one weight, right? Take the weight overhead, hide it, show it. 40 seconds in 3, 2, let's go. Bend at the elbow, push straight overhead. Targeting just the back of the arm here. Elbows stay tight. Okay, I know I talk about rib flare a lot, specifically in the overhead press and the overhead tricep extension, which you're seeing here. Something that's been helping me— I talk about bringing your ribs to your hips. I want you to think about your ribs being a vacuum, and your ribs are sucking your hip bones up into them. Think about your ribs pulling your hip bones up into it like a vacuum. Okay, your ribs are picking up your hip bones. That really should help make that connection. Nice work, you're in the final 5, 4, 3, 2, and recover. You got one more back exer— one more exercise and it's gonna hit the back. We're gonna go back to that single, single, double, but you're gonna do back rows. So single, single, double pull. Last move, here we go in 3, 2, Hinge row, pull right, pull left. Now double it up, pull together. Two at the same time. Nice work. Flat back, tight core. There's a 2x4 from head to tailbone at the top. When I go for that double row, I'm thinking about kissing or pulling my shoulder blades down and back together. Elbow to hip. Nice. Elbow to hip. Double it up. Shoulder blades kiss at the top. There it is. Single. Nice. Single, you got it. Double, 3 leg exercises, 3 arm exercises, 3 times through max full body muscle building. Let's go right here for 3, 2, 1 more row and you're out. We got a bonus move. You're going to rack them, 1 or 2 weights. You got 5 squat thrusters into 10 front rack marches. We're going to do this as a bonus between sets. 5 squat thrusters right here. Squat, drive up overhead. That's 1. 5 in 3, 2, let's go. Inhale down, exhale push. 1, nice work. 2, you got it. 3, stay with it. 4, big powerful move. 5, rack at the shoulders right here. March 1, 2, 3, 4, 5. 5, 6, you got it, 7, 8, 9, 10. Nice work. Grab some water. Back to the top. Dagger deadlift, other side. Second time through. Nice work, team. How we feeling? Good? All right, I hope so. It's a solid full body workout. Back to your 3 leg exercises. Let's go heavy again. Left foot forward, right toes pop this time. One stagger deadlift, one step back lunge. 40 seconds, crush some oranges. Here we go. Soft bend in that front knee. In 3, 2, let's go. Hinge, hinge, hinge. Stand tall, step back lunge, drive up. Now 80% of the work is happening in that left front leg this time. Left front leg has 80% of the work. Remember on the hinge, I'm hitting the backside of my leg, my hammies and glutes. On the lunge, I'm hitting that top of the thigh, the quad and the glute. Nice work. And then we go into glute bias squats. Glutes are gonna feel this one. Yes, they are. Come on, stick with it, team. 3 leg exercises, 3 arm exercises, full body strength on the front. And we're gonna finish with some spicy hitting abs at the end. Last 3. 3, 2, 1 more lunge and you're out. Nice work. You can put those weights between your feet, wider stance, slight hinge forward, lengthen through the glutes and hammies. Nice glute squat here targeting our glutes and hamstrings. Grab your weights, you're on in 3, 2, let's go, let's go. Inhale down, exhale push that floor away. Inhale down, exhale push. Nice work. Yes team, yes team, you got it. One rep at a time. Glute squats. Woo! Feel those legs. Fire should be building. Constant tension on those legs. Shoulders come slightly more parallel to the ground. Knees are still tracking out. Don't let them collapse in. Even with this wider stance. Last 10 seconds. These weights should feel heavy. Come on, push through it. You got it. Stick with it. Final 3, 2, 1 more. Set them down and you're out. Drop down to one weight. Lateral squat. This time we hit just left. Take that wider stance. Feet stay planted. Rack it here. Hit left in 3, 2, let's go. Hit left. Drive out of that hole. Hit left. Drive out of that hole. Remember, you're sitting back into the hip. Driving off that, that knee, building lower body strength. Sometimes in full body workouts we alternate legs and arms. Not gonna lie, if I want a harder full body day, I do this. 3 leg exercises, staying on that lower body right into 3 arm exercises. Makes full body day a little bit more challenging because those legs have a constant workload here for straight minutes. Yes, come on, stick in it. Final 5, 4, 3, 2, 1 more down up. Yes, you can. You're out. Onto arms now. Let's put those arms to work. Single, single, double bicep curl. On the double, we add an overhead press. Single, single, double. Grab your weights. We go in 3, 2, let's go. Curl right. You got it. Curl left, double it up with a punch overhead. Curl, punch. Nice work. Slow and controlled on the way down. Curl right. You got it. Curl left, double up and press. Add the curl and the punch together. Going for bigger compound moves today, targeting multiple muscle groups with one exercise in this full body workout. Getting a lot done in 30 minutes. Okay, we're in those final 10 seconds. If these weights are not feeling challenging, especially on this overhead press, I challenge you to pick up heavier weights. One more curl each side. Curl right. Nice. Curl left and you're out. Overhead triceps, overhead tricep extensions. 40 seconds. Remember that your ribs are a vacuum sucking your hip bones up. Suck the hip bones up. In 3, 2, overhead triceps. Hide the weight and show it. Elbows are tight, ribs are tucked. Use your breath here. Inhale down, exhale, push that weight overhead. Inhale down, exhale, push the weight overhead. You got this team. One rep at a time. Yes, you can. Come on, come on. Big push-up. Again, when we're doing timed intervals like this, I want you to think, are the final 10 seconds challenging? You're in that final 10 right here. Is this challenging you? Is this weight challenging you? It should be. These reps should be difficult to complete with good form. Yes, for 3, 2, 1. Woo! There it is. Single, single, double. Felt that one is right. Single, single, double back row. Row right, row left. Both shoulder blades pull back and down. Shoulder blades back and down. Here we go. Strong back. Finish it off in 3, 2, Hinge, pull, pull right, pull left. Now double it up, pull both at the same time. Nice work, team. Pull right, there you go. Pull left, pull both at the same time. Find that focal point on the floor. Nice straight neck, shoulders out of the ears, shoulder blades pull back and down. This is great for supporting our good posture, building a strong upper mid back. So foundational for us, right? If this hinge position starts to dip into your lower back, you can always take this to a supported single arm row. You're in that final 10 seconds. Are these weights challenging you? Come on, you got this. Final 5, 4, 3, 2. Nice, rack them. You got 5 squat thrusters into 5 marches in 3, 2. Let's go, let's go. Inhale down, exhale push. 1, you got it. 2, stick with it. 3, nice work. 4. Awesome job. 5, hold in march, march. 2, 3, this is your bonus. Giving you a water break after this. Last 4, 3, 2, 1. Weights are down, water is up. Way to go, team. We have one more third set coming at you. Grab some water. Deep breath before we get to our third set and our HIIT finisher. I wanted to talk to you guys about something I've personally been focusing on a lot lately to improve my personal fitness and overall health. And that is sleep. Did you know that while you sleep, your muscles rebuild, your brain resets, your hormones, your energy, your mood, it all depends on good quality sleep. So about a year ago, I invested in the Coop Adjustable Pillow. And I was telling all my friends about it. Like, I love this pillow. It's been a game changer for me. And then recently I upgraded to the Coop Cool Plus Adjustable Pillow. And I have to tell you, I have to tell you about it now because it has been like a game changer. It stays cool all night. And if you're a hot sleeper like me, I'm like a hot sleeper. I wish I had this back in my postpartum sweat days, but fortunately I got it before I hit my perimenopause, menopause, hot flash era. But this pillow literally keeps you cool all night and the fill is adjustable. So it fits your body size, which I personally love. And sleep matters, like quality sleep matters because better sleep means better recovery, more energy, showing up strong to workouts like this. So if sleep is something you've personally been struggling with, I would love if you gave Coop Pillows a try. I think it makes a huge difference. If you wanna try my favorite pillows, you can get a discount using my code and my link, which are in the description. Below, and Coop offers a 100-night guarantee, a 100-night sleep guarantee, so you can try it risk-free. So great thing to try. Check it out in the description below. It has changed the game for me. I'm a huge fan of quality sleep, recovery, HRV, all those things improve when you get good deep sleep. So if you're doing workouts like this, check out Coop Pillows linked in the description below. Again, use my code, use my link for a discount. Now let's jump back into this workout, you guys. All right, you got one more time through and it is the 10-rep bonus round. You guys love this round. I love this round. You're doing 10 reps of every exercise, 10 reps of every exercise for the final third set. And then we go into a spicy HIIT finisher. 10 reps. You got a deadlift. Instead of going staggered, you're going bilateral, 2 feet on the ground, one hip hinge, step back right. That's one. So you're going to do 10 lunges total, 5 per leg. Grab your heavy weights. You got 10 reps per exercise, all legs, all arms. Let's knock it out in 3, 2, let's go. Hinge at the hips, stand tall, step back lunge. That's 1. Nice work. Hinge at the hips, stand tall, step back left. That's 2. Alternate that step back. Nice work. Drive through that front heel to stand you tall. Nice. Awesome job. Where are those shoulders at? They're parallel to the ground here. They're stacked on top of the hips here. Halfway, guys. Hinge, stand, drop, drive through that front heel. Hinge, stand, drop, drive through that front heel. Gently tapping that back knee towards the ground. Nice work. 2 more, 2 more. One per side. Down, up. Finish on the left. Finish on the left. Down, up. Take those weights right between your feet. Widen that stance. Slight hinge over. 10 glute bias squats. Heart rate naturally goes up with legs. Very much so. Here we go. Grab your weights. You're on in 3, 2, go. 10, 10, 9, you got it. 8, 7, 6, awesome job. 5, feel those glutes. 4, 3, nice work, nice work. 2 and 1, recover. One weight. You're going to alternate sides. Hit right, then left. Wide stance, feet stay planted. Hit right, then left. 10 reps in 3, 2. Let's go. Hit right. That's 1. That's 2. That's 3, 4, 5, 6, 7, 8, 9, 10. Yes, team. All right, switching. You got arms. We got 10 bicep curls, 10 bicep curls. Actually, let's go alternating curl press. Let's get those shoulders in there. 10 curl press, 5 per side. So curl punch counts as one. If you got light weights, you're going to double this up, 2 arms at the same time. I'm going to go heavy and alternate in 3, 2, Let's go. Curl, punch. That's 1. Nice work. Curl, punch. That's 2. Yes. I want full extension at the top. I want your bicep by your ear. Elbow locks out. Slow, controlled lower. Elbow off the body on the curl. You're halfway, team. Come on. Yes. Push 5. Nice. 4. Back to triceps. 3, 2 more. One more per arm. Here we go. On the right, punch. Nice. Finish. On the left, punch. Nice. Finish. You got 10 overhead triceps. Inhale down, exhale push. Load it. We go in 3, 2, let's go. Inhale down, exhale push. 1, you got it. 2, nice work. 3, get a nice stretch at the bottom for those triceps. All the way down. Big exhale push. Come on, final 5. Nice work. 4, stay with it. 3, finish strong. 2 and 1. All right, you're going to give me 10 back rows. We go at the same time. Both arms row together, hinge and pull. Pull for 10. Grab your weights. You're there in 3, 2, Hinge, pull, hinge, pull. 10. Nice work. Hold, squeeze at the top. Lower with control. Squeeze elbows to hips. Get some nice length at the bottom. Reach and pull. Reach and pull. Nice work. Yes, you're in the final 4. Awesome job. 3. Stick with it. 2. Last one. Pull, lengthen. You got 10 squat thrusters. 10 front rack marches. We drop the weights and we go into our finisher. You ready? 10 squat thrusters in 3, 2, go 10, go 10, 10. Drive through the hips, drive, push those weights overhead. Use your legs. Come on. Yes, you got it. 5, halfway, final 5. Nice. 4, come on. 3, had some power. 2 and 1, rack it. March 10, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Set them down. Keep one weight close to you. Keep a weight close to you. Okay, HIIT and abs finisher, 5 moves. 30 seconds on, 15 seconds off. You do each move once and you're done. One time. That's motivating. You can do anything for 30 seconds. Starting with lunge jumps. 30 seconds of lunge jumps. 30 seconds of wood chops. Touch and go jacks, wood chop other side, lateral shuffle. 5 moves. Let's do it. Say yes, I can. 30 seconds of lunge jumps. In 3, 2, let's go. Switch, switch, switch. Come on, you can do anything for 30 seconds. Yes, you can. Let's go. Power through. Come on. 5 moves, 30 seconds. This is it. Finish strong. Bonus round. HIIT finisher right here. Woo. Yes. Come on. Final 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Rest for 15. Grab a weight, load it at your left hip. Take the stance, step through, chop, chops to the right shoulder, chops to the right shoulder. In 3, 2, let's go. Chop, load, chop, load. Load, chop, load. Taking that weight across that midsection. It's a HIIT and abs finisher. Woo! Let's go team. Yes. Awesome job. Come on. 10 more seconds. Push right here. You got this. Final 5, 4, 3, 2, 1. Rest. Whew. Take that weight. Touch and go jacks. Touch, go, touch, go. 30 seconds. Breathe. Caroline's got your mod. 3, 2, go. Touch, go, touch, go. Come on, push it. Yes, you can. Low at the bottom. Jack at the top. Come on, add the weight or drop it, it's up to you. Push it. What would it look like if I said 10, 9? Go team, go! Finish. 3, 2, rest. Chop left, chop left. 2 moves. This in shuffles. Load the weight in the right hip. Chop left shoulder in 3, 2, go! Chop, chop. Yes, drive, drive. Come on, load through the hip, drive it forward. Power is coming from your hips, your glutes. Your back and core stabilize the weight moving across the midline. 5, finish. 3, 2, rest. No weights. Lateral shuffle, lateral shuffle. 2 to the right, 2 to the left. Let's move, let's move. Push left into 3, 2, go! Shuffle, shuffle, hit, hit. Come on, moving in all planes today. You built strength, now you use that strength to push some power. Training like an athlete, strength and power, strength and power, speed, agility, light on the toes, fast on the feet. Woo! Yes, team! Final 10, let's go! Bring it home! Last 5, 4, 3, 2, rest. Holy bananas, that was a lot. Legs, arms, abs, cardio, 30 minutes. Whoo! Flap those wings. Proud of you. All standing, no burpees, no push-ups. Whew. We got some lunge jumps though. Okay. Here we go. Standing cat cow. Big inhale up. Exhale, hands behind the head. Elbows collapse, round through that spine. Spread the chest apart, pull the elbows back. Do it again. Elbows collapse, round. Open up, pull everything apart. One more time. Elbows collapse, round. Open it up. Big inhale up. Exhale, right arm reaches for the middle of the back. Nice work. Strength with a HIIT finisher. I love this format. You guys tell us you love this format. Flap those wings, switch that arm. Love hearing from you in the comments below. Let us know if you like this format and you want to see it brought back into more workouts. Strength on the front end, HIIT and abs to finish makes you feel like you got the most bang for your buck in 30 minutes. Standing on the left leg, right heel to glute. Tuck the tailbone to me, stop bending that standing leg. Nice work. Stretch through that quad. A lot of lunges, a lot of squats today. Nice work. Switch it out. Other side. Standing on the right leg, left heel to glute. Tuck that tailbone. You did it, team. 30 minutes in, out, done and dusted. Strength and cardio. I'm proud of you for showing up. I hope you feel stronger on the other side of this workout. We'd love to see you back on the mat for another workout. And if you love this style of training and want more plans to follow, train with me inside the Nourish, Move, Love app. You can find it all linked in the description below. Awesome job. If you love that workout, hit subscribe to my channel. And if you want more workouts like this, train with me inside the Nourish, Move, Love app. You can scan this QR code right here to get in the app. And I'd love for you to try my new challenge that just dropped, Build Real Full Body Strength with this 2-week challenge.