30-Minute Bodyweight + Band Workout (Full Body)

After Memorial Day, how is everybody feeling? Yes. Ready to work out live. I know you are. You are pumped about it. It is body weight and bands. So if you have mini loop resistance bands, you're going to want to grab those little bad boys. Yes. You're going to want to grab your bands. Okay. Body weight and bands. All right, you guys, good morning. We'll let everybody kind of hop on and join us here. Good morning. Good morning. Hello from Texas. Hello. Good morning from Minneapolis. So pink today, right? I know we are wearing our bright and poppy pinks. We're like, hey, we are just gonna be here and bring the summer cheer. It rained last night. It's a little bit gloomy in Minnesota, but we've been having some amazing weather. So we're rocking our bright pinks for you guys and we are pumped to come at you. I'm Lindsey Baumgren of Nursery Love and we are gonna come at you with a live 30 minute body weight and bands workout. I have the awesome Rachel. Hi. She's gonna be offering some modifications along the way. If you need modifications, go ahead, follow Rachel. Or you can stick with me. You can do this entire workout with just your body weight or you can add a mini loop resistance band. Okay. You can use those thicker fabric bands for the leg moves, but we are going to be doing some moves that require a little bit more give. Some of those tighter, thicker bands don't have as much give, so make sure you have a couple if you want the rubber bands give you a little bit more give for some of the moves we're going to be doing. Yes. Everybody pumped? Let's say good morning. We have to give a shout out to our newest NML team member, Krista Dolman. Welcome to Team NML. She's joined our YouTube community. It's something you guys can do for 5.99amonth to get more free live workouts with us. Not free. Well, I guess you're paying for it. So you get more live workouts, though. So people who want more community engagement, more accountability, more live workouts, more behind the scenes, you can join our YouTube community. You just hit that little join button right next to our subscribe button on our channel and you can join our community. So welcome. Krista. We're pumped to have you a part of team nml. Welcome. Welcome. We got Laura from South Carolina. Cat from Chicago. We got Whitney from Oregon. Oh, my goodness, you guys are all over the map. We got Janice from New Orleans. Good morning from St. Louis. Natalie. We got Sarah in Texas. We got Rachel in Dallas. Good morning from San Fran. I'm guessing sf. Is that San Fran? San Fran. Andrea. All right. Spring Valley, Minnesota. Represent Minnesota. We got you guys all over the place. Good morning. Jennifer from California. Hello from Iowa. Megan. You guys are just all over the map. I love that everyone is introducing themselves and saying good morning from wherever you're at. It is so fun to be here. We love live workouts. We love sweating with you. And this one is going to be fun. It's a great workout you can take with you anywhere if you're traveling this summer. Ready to get this party started? Let's get started. Awesome. Just your body weight options. Add the band if you want it. Ok. Got a couple bands right next to us. Let's get ourselves started. Let's just go ahead, flap those legs. There we go. Right? We're just going to slap those legs, get right into it. Get those feet underneath those hips. Nice. Love. That's like that. Give me a big inhale. Reach up nice and tall. Right wrist grabs up and over side body. If you're feeling good, take it all the way down and around this morning. Nice. Up and over. Other side, Big side body stretch. If you feel good, take it all the way down, around. Back to the top, baby. Back bend. Drop the arms and slap again. Nice. Flap it. Clap it. All right, There we go. We're gonna go hinge. Squat or hinge and reach. Squat and rage. All right. Hands. Reach. Nice. Nice. Stand up. Squat and reach. Nice. So think about reaching. Fingertips to tailbone. Create a lot of length. Stand up, drop it low and reach. Nice. Warming up the back side of my body. Hand, knees. Nice. Warming up the front legs. Glutes, quads. There we go. Nice. Nice and slow. Hinge, reach. Nice. Drop it. Squat, reach. Opening up those hips with each squat. Getting a little bit lower if you can. Make sure those knees are tracking toward those outer three toes. Stand it up. Hinge, reach. There it is. Big extension. Squat, reach. Two more. Two more. There you go. Hinge, reach. Nice. Take it down. Squat, reach. There we go. Last one. Hinge, reach. Stand up. Squat, reach. Take it right here. Take those hands down to the mat. Step back. Find yourself in a nice high plank position. Hold it here. Shoulders stacked over wrist. Nice. Take your right foot. Step outside your right hand. Easy twist it. Feels so good. Good. Stretch. Drop the elbow. Twist, catch and shoot. Feels so good. Especially after the weekend for sure, right? Nice Big reach up. Set it down. Switch it out. Left foot outside left hand. Easy twist. Nice. Stretch through these glutes. Open up the hips. Drop the elbow. That feels good. Open it back up. Nice. Set it down. Two push ups. Knees or toes. Down, down, up. Do it again. Right foot outside, right hand. Easy twist. Drop the elbow. Love me a good stretch after a nice long holiday weekend. You've been sitting in the car. You have a long drive. Step it out, stretch it out. There we go. Drop the elbow. Open it back up. Step back. You got two more push ups. Knees or toes. Down, down. Hold that plank. Option. Tap your toes side to side. Option. Jacket, jacket. Eight, seven, six. You got it. Five, four, three, four, two, one. Drop it. Down on all fours. Little cat cow action. Nice. And reverse it. Drag it up towards the ceiling. Chin towards the chest. Hold it here. Gonna do some hip circles. Big open and reverse it. Draw a big circle with your knee and then reverse that circle. Some big hip circles right there. Warm up those glutes and get them active. They are going to turn on right away in circuit one. Once we add that band. One more here, one more. Bring it back. Nice. Tuck the toes. Give me a little bear crawl. Hold. Hold for four. Three, two. Knees are hovering off the mat. Drop them back down. Left knee. Draw the big circle and circle. Get those glutes firing. Warm up those hips. Open it up. There we go. Big circle with the knee. Big reverse circle. Two more, two more. Big circle, reverse it. Last one, last one. Big circle, reverse it. Nice. Step back. Find that high plank. Hold it here. Slow burpee. Step and step. The right foot, the left foot. Stand up, take it down. Switch that knee foot. Nice work. Step, step, stand. Two more, one more each side. You got it. Go right, left, up. Nice. Switch it with that left. Go left. Right up. Let's just jack it. Jack it. Jack it. Jack. 8, 7, 7, 6, 5, 4, 3, 2, 1. You want to put on that band for the final part of this warm up. Gonna put on that band. It's gonna go a little heavy. Six inches above the knees. Six inches above the knees. Nice. Get yourself set up. Right there. We're go side to side. Squat. Step side, center, side, center side. Nice stretching through that band. Moving side to side. Nice. Knees are pushing right into that band. Stretch it out and step it. You got it. Nice work. Right here. Go. 4, 3, 2, 1. Nice work. From here. Go ahead. You're going to step back, lunge with the band on. If you can lunge slow and control. Nice. Step back, lunge and lunge. You can always do this without the band if that doesn't feel good for you. So some lunges Those glutes firing? Feeling Good. Nice. Go. 8. You got it. 7. Gently tapping that back knee towards the ground right there. Come on. Final four. Three, two, one. You feel more Rach. She's warm. Go ahead, fix your band if you need to. It's gonna stay right here. Six inches above the knee. Six inches above the knee. How we feeling at home? First live. Welcome Bethany. First live workout. We love to have you. All right, your workout looks like this. You got three circuits. Each circuit has four moves similar to our shred format. We're going to go strength, strength, core, cardio, strength, strength, core, cardio. You're doing each move for 40 seconds of work, followed by a short 10 seconds of rest. Going to do each circuit times two and knock it out. Yes. Band's gonna start right here. Six inches above my knee, two pulse, side to side squat. So I'm gonna go right two together, left two together. That's move one. Okay? Then you're gonna hit the mat. All right? Full body strength moves. Two of them, core and cardio. You ready, Rach? Let's go. Let's knock it out. Let's knock it out. We're gonna step to our right. It's a two pulse squat, so you're holding at the bottom. We go in three, two. Let's go. Let's go. Hit right, two together. Hit left, two together. Nice little extra time under tension at the bottom. Knees are driving into that band. If you got it on, go. Nice and heavy with this band for the first set. Yes. You're gonna have it six inches above the knee. You got some nice leverage. The farther that band goes down the body, a little bit harder it gets right. Way to increase the intensity. If you're traveling and you don't have access to dumbbells, you can add a little bit more strength, a little bit more effort and intensity with a little pulse. Or hold at the bottom. Increases that time under tension without weights. Yes. You're here for four. Three, two, one. Hit the deck. Two pushups. Two toe taps or plank jacks. Two push ups. Two toe taps or plank jals. We go in three, two. Let's go, let's go. Down, down. Hold the top. Jack, jack or tap down, hook down, hold at the top. Two jacks or two taps up to you. Two push ups. Two jacks for taps. Come on, come on. That band is staying six inches above that knee. You got it. You got it. Keep moving. Down, up, down. Hold at the top. Jack and jack. Your tap. Come on. Yes, you can. Push ups are tough, but so are you. 10 more seconds here, team. 10 more seconds. Straight line from head to toe. Come on. Nice and strong for five, four, three, two. You're out. Gets me every time. It doesn't matter which side, you're gonna stay on the mat. Shoulder over elbow, knees are bent. Three, two. Add my hips. Let's I open that leg. Lower, lift, lower, lift, lower, lift and stretch. Rachel's keeping our hips on the ground and just going through that band. Open. This is your core. Core is turned on. Obliques, glutes, obliques, glutes. Come on. Halfway. Do you feel it? Remember which side you did. You're going to do the other side. Next circuit through. Lower, lift, lower. Come on. Ten more seconds, then you're standing for your cardio circuit. Finish in 5, 4, 3, 2. Lower. Release the back of the standing Good old squat jacks. Jacks with me. Taps with Rachel. Wide at the bottom, narrow at the top. In three, two. Let's go. Go wide, narrow, wide. No, we don't squat jacks. Good old squat jacks. For 40 seconds, this is your cardio move, your chance to raise your heart rate. Bigger the arms, higher the heart rate. Know this workout. This reminds me of Rachel. That 40 minute emom. We did that 40 minute emom. I think we were also wearing pink. Woo. We definitely were. And that is, I think, one of the hardest workouts recently. Yeah, it was a tough one. Definitely a boy. Bananas one. Definitely holding bananas. 10 seconds. You haven't tried before. To eat, you've got to. 5, 4, 3, 2, 1. More rest and recover. How we feeling? All right. These bands just fire up for that outer booty every time, Right? Grab some water. That's your four moves. You're going to do it again. Same format. 40 seconds on, 10 seconds off. Yes. Do it again. Now you know the moves. Can you do them better? Heavier band, deeper squat, better form. We step left two. Pulse squat. Step left in three, two. Let's go, let's go. It's pulse two together. Take it right two. Nice work. Left two. You got it. Two pulses at the bottom. Nice and low. And hope and death. Dragging those knees into that band. Drive through those heels to stand you tall. Come on. Never letting that band come all the way close. There is constant tension on this band around my thighs. Yes. You got it, guys. Come on, Come on. As I decide, you're hitting the deck for push ups in 10 seconds. 2 push ups. 2 taps or jacks. Plank jacks or taps in 5, 4, 3, 2 and 1. Hit the deck. 2 push ups, 2 plank jacks or 2 taps. Up to you. Let's go. Can we finish these push ups on our toes? We go in three, two. Let's go, let's go. Down, up, down. Hold at the top. Jack it or tap it. Come on. Down, up, down. Hold at the top. Jack it or tap it. Nice work. Big push up. Big exhale. Use that breath. Inhale, exhale, push. Inhale, exhale, push. Come on. 20 seconds. Halfway, guys. It feels tough. It feels hard. Yes, you can. Keep pushing yourself. Right here, right here. Ten more seconds, team. Ten more seconds. Woo. Finish it. Four, three, two, one. Other side. Clamshell. Shoulder over elbow. Knees are bent. Hip lift in 3, 2. Hip lift is optional. Okay. You can lift as you open. Totally optional option. Keep both hands on the ground with Rachel. Drive. Nice work. Nice stable, strong outer glutes. Obliques. Come on. This is core. You're up for cardio in 20 seconds. You got this. Nice work, team. Stay with it. Come on. 10 more seconds. Yes, you can really stretch that band. Hold at the top. Squeeze. Final four. Three, two. You're out. Glutes on fire. Circuit one. Squat jacks. Tap it with Rachel. Jack it with me. Finish circuit one in three, two. Let's go. This is your big finish. Circuit one, big finish. Come on, come on. Push yourself. Yes, you can. You got this. Do a chance to raise your heart rate. Right here. Cardio push. Cardio push. You are so strong. Yes you can. Halfway team. Halfway. 24 seconds in the fire. Maybe you can pick up that tempo. But pick up that volume. The intensity. Let's go, let's go. What would it look like if I said 10 more seconds today? Right here. Finish these jacks. That's 5, 4, 3, 2, 1. More. Circuit one. Circuit one. Circuit one. Here we go. Grab your water. How we feeling after circuit one? Wow, that looks tough. Look forward to coming back to this. Maya. I love it. Nice work, kids. Didn't cooperate, so you start at 9:30. Hey, you do your best. Breathe the rest. Nice work. You can always come back. We always say, what? 10 minutes is better. Always better. Always better. Every time. Every time. Okay, Band gets to come off. We're still going to use it. Still going to use it. We're going around the feet and the hands. Starting Tiger deadlift. Band hooks on the bottom of the right foot. Left hand grabs the band. Right foot forward, left toe topped, topped, popped, Staggered. Deadlift. Two rows at the bottom. Hinge hold. Row, row, drive. Get a nice top, band here. Okay. Two rows at the bottom. One deadlift, two rows Right. Then we're gonna bring the band up and go into triceps and lateral lunges. Fun new move. I like it. I'm excited. Love the new moves for live workouts. We go in three, two. Let's go. Hinge, hold, pull, pull. Stand tall, driving through that front right? Right. Heel to stand you tall. Nice flat back. You got a 2x4 from tailbone to top of the head. And I'm pulling the elbow back towards that hip as I row. Shoulders stay square to the mat. None of this business. No opening up, right? Keep that shoulder down. Pull from the elbow. The elbow. Nice work. You're only going to do each side once. Let's go. 10 seconds here on this right leg, left arm, two rows. Band comes off the bottom of the foot. Keep the band in that left hand. In 3, 2. Gently take it off. Bring it up. Right arm connects the band to the left shoulder. Left palm goes in the band. Lateral lunge, two triceps. Here we go. Big step to my left. Two kicks on the left arm. Stand tall. Lateral lunge, hold, tricep, tricep, drive and stand. Lateral lunge, hold, tricep, tricep, drive and stand. New move. I love triceps, actually. I really like this. Right? Always fun to give you guys some new moves in the live workouts. You are our guinea pigs. This is where we test it. Let us know if you want to see this move come back again. Come on, come on. Hold that lateral lunge. Nice and low. Rib cage to thigh. Rib cage to thigh. 2 kicks, 10 seconds. Step hold. Option to add that balance at the top. Come on. Four, three, two, one. Yes. Nice work, team. How we feeling? Good. All right, you're going to take this band, loop it around your thumb, take it to the back of your head. This is totally optional. You don't have to have the band. Squat, crunch. This is your core. Squat, crunch. Squat, crunch. Okay, core is totally optional with the band. You can do this without the band. Hands behind the head or thumbs in the band. We're going three, two. Let's go. Squat, crunch. This is your core standing core. Squat and crunch. Squat and crunch. Nice work. Down, knee to elbow. Down, knee to elbow. Chest up, eyes up. Nice. It's funny when the squatting your hands up feels different, right? Just that a little bit of unbalance. I don't know what it is, but feels different. Forces your core to turn on, engages the spine. Nice work. You got it. 10 seconds, guys. Then we go cardio. We're bringing back one of your favorite moves in 5, 4, 3, 2. Recover. Banties on the thumbs. One burpee. Two, left holds. You saw it. We're bringing it back. We go in three, two. Let's go. Burpee. If you're dead, stand up. Pull. Pull. We did this in a live workout. I don't know. Recently. Recently you asked us to bring it back. We brought it back, and now we're bringing it back again. Here we go. One, burpee. Two, left hold. It's your cardio push. Hands are above the heart. Heart rate stays high. Move at your pace, your tempo. One burpee. If you're a super trooper, you can add a push up to that burpee. Nice work. I taught this class live to a bunch of dietitians, one of which was a dietician for the Navy seals. And he was like, just crushing burpees. Three, two, one. And I was like, what is your name and where are you from? And he was like, my name is Justin and I am a nurse. And I was like, okay, this explains it. You are amazing. All right, here we go. Grab your water. That is circuit two. I was like, I want to do push ups, like, just in one day. I feel like you. I feel like you and the Navy seal, those personalities make sense to me. I feel like you mesh well together. Rachel and I were talking, like, for example, I was teaching Brody to play baseball, like when we were kids. Rachel was like, tag yourself. Tag yourself. Which one were you? Rachel's in the field picking flowers, looking at the butterflies, like, having a good time, smiling. And I'm like, rachel, catch the ball and move and run, right? Which personality are you telling yourself? Are you the butterfly catcher or the. Probably too intense for a five year old. The winner. A little bit competitive. Okay, take the band, loop it around your left foot. Get it nice and secure. Band goes in the right hand. Staggered deadlift, two rows at the bottom. Staggered deadlift, 2 rows at the bottom. We go in 3, 2. Let's go. Hint. Row, row, stand tall, drive through the heel. Nice. I like it. Rachel, tag yourself. We want to know which one were you? Were you the butterfly catcher or you were you? And maybe if you were, you probably still are a little bit too competitive for your own good, right? I'm like, teaching Brody now. He's like, I want to be a good teammate and get one flag at football. And I'm like, it may be a touchdown. I don't know, buddy. Let's just try for it. Sweet. He's so sweet. It's so awesome. Nice work, guys. Hinge row. 10 seconds here. 10 seconds here. Back to ladder. Lateral lunge. Two tricep kicks. We're gonna hit right in four, three, two. You're up. Here we go. Take the band, hook it around. Nice and secure. Left or right shoulder? Right hand comes in, palm. Faces down. Step to your right. In three, two. Let's go. Lateral lunge. Hole. Kick it, kick it. Drive up. Option. Hold. Lateral lunge. Hold. Kick it, kick it. Drive tall. Nice. Lateral lunge. Hold. Push. Come on. You're using that back of the arm, the tricep muscle, to push that ban towards that wall behind you. Yes. Drive off that bent knee. Nice. Hold it. Nice and low. Kick, kick. Drive off that glute. Come on, come on. Kick, kick. You got it. And drive. Nice work, team. 10 seconds here. Squat, crunch. That's where we're going. 10 seconds. Finish this. Nice work. Come on, finish. 5, 4, 3, 2, 1. You're out. Option Band goes behind the head. You can loop it in the thumbs if you want to. So squat and crunch. Squat and crunch. Yes. Squat, crunch. Standing core in. Three, two. Let's go. Squat. Knee to elbow. Boom. Squat, knee to elbow. Nice work. Come on, you got two moves. This is one more. In circuit two, this is one more. Let's go, team. Boom. Squat, crunch. Then we go burpee Two lap holds. Let that heart rate come down a little bit. In circuit three, we're gonna pick it up. Or in circuit two, we're gonna pick it up. In circuit three. Come on. Right here. 10 seconds. Nice work. Nice work. Band space on those thumbs. 5, 4, 3, 2. Nice work. Banter is here. One burpee two left hold. One burpee two lap hold. Options. Stay standing in lapole with Rachel. We go in three, two. Let's go. Let's go. Pull, pull. Nine. Hit the deck up. Pull, pull. You got it. One burpee two Left hold. Nice work, team. Pull. Pull. Come on, come on. Stay with us. You got this. Nice and strong finish. Circuit 2. Water break is on the other side before we crush. Circuit three. Come on, come on. Pull, Pull. Ten more seconds here. Ten more seconds. Water break is coming. Hit. Five, four, three, two. You're out. Drop the band. Grab your water. How we feeling, guys? How we feeling? We gotta give another shout out. We just had someone join Team NML mid workout. Megan. Welcome Megan James to Team nml. We are so pumped to have you. All right, guys, here we go. Circuit 3. Option. You can add the bands. You're gonna do no band for move one. You got four moves. We're gonna start. Right foot forward. Does not move. That's what's gonna move. You're gonna get nice and low. It's gonna go lunge, squat. Lunge squat. You see how I never come all the way up? You're keeping constant tension. You're never coming all the way up. Then you can grab your band. We're going to go woman maker. Woman maker. Woman maker. I was going to say man maker, because that's the woman maker with the band on. All right, let's start here. Right foot forward. Right foot does not move. Left leg, lunge, squat. Let's start with the lunge in three, two. Let's go, let's go. So it's a lunge, a squat. Step back, come parallel. You're never standing all the way up. There's constant tension on this, right? Gluten and quad. Yes. So it makes it hard. That's how you can intensify body weight. Never come up to standing. Keep the tension on. Yes. Lunge squat. Think train tracks. Parallel. Keep go. Train tracks keep. Come parallel. Step back. Not on a tightrope. This is a tightrope. Don't want that. Straight back, then parallel. Straight back, then parallel. Come on. Ten more seconds. Do you feel the fire? Let's go. Drop an inch for 5, 4, 3, 2, body, row. Pull the bananas. Pull the bananas. Grab your band. Push up, row, row. Squat, curl, press. Loop it around your thumb. We're going. Three, two. Let's go. Hit the deck. Push up, row, row, squat, curl, push. Put tension on that band. Rachel's gonna stick with it. Squat, curl, push. Row, row, squat, curl, push. Everything we've done today, putting it together. Push up, standing, row, stand, and row. Squat, curl, push. Come on. Push up, row, row, squat, Curl, push. It's 14. You're on your back for core. On your back for core. Get. 5, 4, 3, 2, 1. Hit the deck. If you want, Dan can go around the feet. Okay. Three calf, bicycle, crunch. Hold. On the third one. We got three, two. Let's go. One, two, three, and hold. One, two, three, and hold. Push, push, hold. Crunch, crunch, hold. Crunch, crunch, hold. You got it. Nice work. Band is totally optional. I like the three count because a lot of times we hit bicycle crunches and people just start working them out. When I teach your fitness, and sometimes slower is harder. 1, 2, 3, and hold. One more set. 2, 3, and hold. Nice work, band. Hold off. You're up for cardio. Who's ready for a cardio push? Yes. Lunge drop. If you're with me, Option step back lunges or knee slams with Rachel. Lunge drop is drop together. Drop together. Drop together. Drop together. If you're with me here with Rachel, you can slam it. Yes. It's 40 seconds. Say yes, I can. Let's go. You're on in three, two. Let's go, let's go. Lunge together. Nice. I'm going to take these at my pace. Nice and slow. So working on that power and impact with my knee post surgery. You got your pace. You do your best. I'll do my best. Never been so grateful to do lunges. Come on, team. Lunge, pop, lunge. Come on. Drop together. Stay with it. You got this. This is cardio. Pick up your pace for 10. Nine. Come on. Yes, you can. Right here. Five, four, three, two. You're out. How we doing? How we feeling? Nice work. Melissa from Nebraska. Nice work. This is pure fire. I know, right? Holy bananas. Grab some water. Grab some water. You're gonna do those four moves one more time. Yes, yes, you can. Lunge, squat. Left leg is forward. Left leg does not move. Right leg. Those. Lunge squat. How low can you get in this? Left leg. Yes. We go in three, two. Let's go. Lunge squat. Lunge squat. Nice work. Lunge squat. How low can you get in this? Standing leg? Come on. Never coming up. Just standing. Feel the fire building. Build it, build it. Come on. It's gonna build and then it burns. And you gotta hang in it. Hang in that fire. Halfway. 20 seconds. 20 seconds and you're up to standing. Yes. Man makers. Band around the thumbs. Come on. Woo. Final ten. Nine, eight. You got this. Seventh day with it. Six, five, four, three, two. Holy bananas. It burns the bird. Rachel. Holy cow. Yeah. Just me. Okay. Grab your band. Grab your band. Man maker. Push up. Row, row. Squat, curl, press. Options. Stay standing with Rachel. Yes. We go in three, two. Let's go. Hit the deck. Push up. Row, row. Squat, curl, push. Come on. Hit the deck. Push up. Row, row. Flat. Curl, push. Come on. Yes, you can. One at a time. One at a time. Just keep moving your pace, your tempo. You just gotta keep moving. That's the name of the game. Come on. Consistency. Top pounds. Just keep showing up. Just keep showing up for yourself every second day. Woo. Come on. Final Five, four, three, two, one. Bicycles. Bicycles. Option. Put that band around your feet. Just an option if you want it. Three counts. We go in three, two. Let's go, let's go. One, two, three and hold. One, two, three and hold. Hold, hold. You got this, team. One, two, hold. Halfway. Yes. You can stay with us here. Stay with us. One, two, three, and hold. Yes, you can. Ten more seconds. One, two, last one. One, two, three, and hold. Bends up. You are up. You ready? Let's go. Option A, back lungeous. Rachel. Option B, knee slams. Option C, lunge drops. This is it, team. It's your last 40 seconds. Best effort yet. Yes. Best effort. Yes. 40 seconds. Lunge drops in three, two. Let's go, let's go. Lunge together. Lunge together. Come on. You got this, guys. Come on. This is your 40 seconds. What are you gonna do with it today? Make it count. Make it count. Right here. Finish strong. Let's go. Right that 30 minute mark. Right here, right here. This is when you're glad you started and you're so close to the finish line. 20 seconds. Halfway. Keep pushing. Yes, you can. You got this. We're all gonna drop it hole. One minute plank. That's your bonus though, because it wouldn't be an NL workout. 5, 4, 3, 2, 1. Hit the deck. Hit the deck. Hold blanks are harder when you're tired. Yes. Option, drop your knees. Option. And incline. Press your hands on the step of stairs. Tool bench. Hold it here. Form check. Shift your weight forward. Shoulder stacked on your wrist or elbows. Pull up on your kneecaps. Push back on your heels. Straight line from head to toe. Hold here. Option A, Option B, knee drive. Right knee, right elbow, left knee, left elbow. Drive it, drive it. Come on. Hit those up weights. Hit that core. Yes you can. You're halfway team. 30 seconds left. 30 seconds left of the fire. Come on, let's go for 10. 10, 9. Keep holding that plank. 7. 6. Drop to your forearms if you want. In 4, 3, 2, 1. Ready? Down, down, up. Up for 10 seconds. Come on. It's 10 seconds. 10 seconds. 5, 4, 3, 2, 1. Hit the deck. Stretch it out. Oh, look at that, Alice. There it is. Full body weight. Burnout. Way to go, Rage. Way to go, team nml. How are we feeling, guys? How are we feeling? Great workout. Thanks, Valerie. So glad you liked it. Nice. You had to hit pause twice. No big deal. When I'm working out by myself, I hit pause all the time. Especially if I'm trying to use heavier weights. Yes. Nice work, Lisa. So sweaty. Way to go, Megan. That was a sweaty one. You're right. We're at some sweat equity today, guys. Sweat equity. Nice work, Instagram. Nice work, YouTube. Let's stretch it out. We got some fun announcements for you. Let's bring it up to standing. Go ahead, get where we started. Flap Those wings, you guys. If you like our live workouts and you want to see more of them, like I said, you can join team nml. Go ahead. Take the right arm out. Left arm follows. Push to me. Open those shoulder blades apart. Okay, Our next live workout. Hands go behind the back. Interlace the fingers. Pull the knuckles off the tailbone. Spread the chest apart. Next live workout is June 8th. June 8th, I think that's not next week, but the following week. Two weeks. And it's for our YouTube members only. So if you are a member of our YouTube community, we'll be going live for you. Nice. Flap it out. Standing quad stretch. Bouncing on my left leg. Right heel comes to the glute. Stand nice and tall. Tuck the tailbone. Okay. If you're part of our YouTube community, we'll be going live on June 8th. We always have a fun, special announcement during our lives. I stay on for some extra Q A afterwards as well. All right, and you guys, for everybody, we have a new four week challenge coming for June. Yes. 28 days of brand new stinking workouts. Well, not. There's some of our old. We do have new ones sprinkled in a mix of old and new. And it is with our Minnesota beef and pork family. If you've done any of the Minnesota beef and pork workouts, go ahead. Take the right heel up, pop it in front, hinge down, do a little sweep and stand. Little sweep and stand. You know that those workouts are pure fire. We have a full month of workouts brought to you with Minnesota beef and pork. June is just going to be pure fire, you guys. It's going to be challenging and have a meal plan. And it's teamed up with the real food RDS to bring you a meal plan that goes with it. It starts June 5th. June 5th, we kick off our new June four week challenge. If you want in, make sure you are on our email list. Nourishmovelove.com subscribe. Yes. Take it all the way down to a nice seated position. Nice knee position. Pull those inner thighs together. Sit up nice and tall. Roll the shoulder blades back. All right, so June 5th, we kick off. Inch forward. A new four week challenge. Okay, there's a new workout that drops on Monday, June 5th. To the challenge. Make fun 1. Build and burn. Build and learn from your request. Build and burn. Okay, we've got a lot of new fun workouts coming in June. June 8th is our next live workout for our YouTube community members. Bend those knees 90 degrees. Reverse tabletop. Push up. Hip split. Nice Spread the chest apart, open it all up. All right. And then we just have more fun stuff coming in July. Let me tell you, you are going to want to stick around and be part of our community come July. We have a brand new challenge coming for you in July as well. 10 brand new workouts dropping daily. Actually we have like another seven days in front of that dropping. We have so many new workouts. Pure fire and so fun. We cannot wait to sweat with you guys. Keep hanging around and sticking around. We got a lot of fun stuff coming for you guys in the upcoming months. Thanks so much for joining us live. We always love hearing from you. Favorite moves from today, anything like that. We love hearing from you guys. It's so stinking fun. Thanks for showing up and sweating with us. You can always come back and do this workout. Take it with you. Traveling. Awesome job, Instagram. We're going to log off and we will see you guys again soon. Have a great day. Here we go. Nice work. Nice work. YouTube. You guys are so awesome. It would be great to see more band and body weight workouts for summer vacation. Yes, we'll definitely lean into that. Maureen, you can also check out our 00:30, our entire 30 minutes body weight zero equipment program. We have two full weeks of that. So if you're traveling, that's a great one. Will I ever. Will you take a vacation? Good news. I will be trying to scale back for summer. So. Yes. But we do. We pre film a lot of content so we keep it coming for you guys. But we are definitely going to try and scale back for summer. But we also love coming live with you guys. Love the lives they keep you motivated, Julie. Us too. Nice work you guys. Awesome work. Thanks so much for showing up and going hard. You love the 45 minute workouts with Minnesota beef and pork. You're going to love our new challenge. You guys get excited. Looking forward to what's coming. We are too. We are too. Dina. Hang on you guys. It's going to be so much fun. Love this workout. So glad you like this one. Awesome job you guys. So fun to sweat with. You have an awesome rest of your day and we'll see you if you're part of our community on June 8th. Otherwise we'll be live again sometime mid June as well. For everybody. Have an awesome. Is this doctor safe? Great question. You can always. It's so tough to say because everyone's diastasis recti it vary so much. You could have one finger all the way to four finger. So it really depends on where you're at in your personal journey, but we do have a 28 day doctor program. If you can complete our 28 day doctor program with ease, then yes, you can absolutely do this workout. But you can always modify as needed as well. Rachel gives some awesome modifications if you want to stay standing and not go down to the mat too. Nice work. All right, you guys have an awesome rest of your day and we'll see you back here really soon. Have a great day. Thanks so much for joining us.