30-Minute Bodyweight Circuit Workout (Full Body, No Equipment)

All right. Hello, YouTube Live. We are here. All right. I'm gonna get ready to go live with Cassie from Fed and Fit on Instagram. Let's make sure you guys can see me. Okay. If I'm here, be like right here. This little. Be good. All right. We are ready to rock and roll. There she is. Oh, I just missed it. Let me find you, Cassie. Okay, you guys just getting set up here. Okay. I'm trying to request to join. There we go. I'm trying to request. Okay, let's try this. Hi. Sorry. I was trying to like, I'm trying to request. I can't get in there. You did great. Good. Okay. Oh, this is. Yeah, I'm excited to be here. Thank you so much for having me. Cassie, excited about awesome. The more the merrier community. Yes. I'm so excited to meet you guys. Into sweat with you because it's Friday and the sun is shining and we got a fun 30 minute workout. I cannot wait. I will let you take it. I'm so everybody here. I, I love the last two Fridays and it was a bit of a hot mess but it was great and so I ready to perfect. Awesome. I love it. You guys. Okay. Yes. Hi, I am Lindsay Baumgren. I am from nourish move love nourishmovelove.com you can find me here at nourishmovelove and I am a group fitness instructor slash content creator. I would film workout videos for a living. It's pretty cool. And I am a mom. I have two littles, I have a three and a half and a one year old. So I know we have women and and men of all shapes and sizes and all fitness levels joining us. So I'm going to give options for everybody today. Okay. So we'll have pregnancy, postpartum, all those great options because we've all been there and it's good to have options. So I am just going to make sure when I back up. It's a little bit weird with this split screen that you can like see me. I'm not sure what you can see. Okay. There we go. That looks good. OK, so you guys, it's a 30 minute body weight, strength and hiit workout. You get to take it entirely at your pace, your tempo. We don't have music, right Cassie? No music because of the audio. Totally. So crank up your own jams if you want to. And we're going to get started with the body weight warmup and then we'll jump into intervals. I know Cassie shared a screenshot of the Workout. But you guys, it looks like this. You have three circuits. There are four moves per circuit. And you're going to do each move for 40 seconds of work followed by 20 seconds of rest. Okay? So we're going to work hard for 40 seconds, rest for 20, do each circuit twice. Round out about 30 minutes. Now you don't need any equipment besides your body weight. That said, if you want to modify pregnancy, postpartum fitness, beginner, having a chair or a bench is a really great option. I have a nice fancy box here you can see, but you just need a chair or a bench. Basically it's going to take your moves like push ups, things like that, up to an incline and make them a little bit easier for you. Ok? So that's the deal. Are you guys ready to get started? Cassie? Ready. Awesome. And Brandy, your whole team. I'm so excited you guys are all here. This is so fun. Okay. And I'm also live on YouTube live, so. Hi everyone that's there. Okay, let's get started with a good body weight. Warm up. So happy Friday. It has been a week. So we're just gonna take a deep, big breath in, open mouth. Exhale. Roll your shoulders down and back. Let's do it one more time. Big inhale. Pull those shoulders up. Exhale, Roll them down and back. Nice. Now give me a big inhale. Reach up nice and tall. Right wrist is gonna grab left wrist and you're gonna give me a big side body stretch over to the right side. Nice. You're gonna bring it back to center and give me a calf raise. Don't come up onto the tiptoes. Roll back to the heels. And then we're gonna do the same thing. Other side, up and over. Big side body stretch over to the left. Bring it back to center. Give me a calf raise up to the tiptoes. Roll back to the heels from here. Go ahead, just flap your wings. Open up the chest, the shoulders. This should feel really good, right? Okay, now we're gonna sit back into squats. So feet are shoulder width distance and I'm just gonna sit down and up so weight is in my heels. My chest is gonna stay up. This is a good air squat. I know Cassie has done these in the previous Friday workouts. And this is going to be your base move, you guys. A move you can come back to at any point in time. During today's workout, you're like, I don't want to do what she's doing. Just do this squat. When in doubt, squat it out. That is the Motto. Nice. Chest is up. Just warming up. Knees are going to drive out towards my pinky toes. Awesome job, you guys. We're going to be here for four. Nice work. Three. Awesome job. Two and one. We're going to jack it out. So jacks now. Low impact, you're tapping, tapping, tapping. High impact, you're going to jack it, OK? Just jacking it out. Your pace, your tempo. Go. 8, 7, 6. You got it. 5. Hold wide. In 4, 3, 2, 1. Let's hold those feet nice and wide. Toes face me. Lateral tap down. Step side to side. You're gonna hit those inner thighs. So think about pushing your hips down and back. Down and back. Chest up, eyes up. You got 8, 7, 6. Nice work. Go. 5, 4, 3, 2 and 1. Give me a nice wide leg forward, fold. So just let it all hang heavy. This should feel real good. Right from here I'm going to turn to the side. If your mat's the long way, you're going to walk out to a high plank. So walk up to a high plank. Okay? Walk outside, plank. Step your right foot outside your right hand. Give me an easy twist opening up the hips right here. Nice. Set it down. Step back. Other side. Left foot outside left hand. Easy twist opening up the chest. You can roll up that wrist. Nice. From here I'm going to turn to face you guys. You're going to step back to play. You're going to give me two push ups, knees or toes. Or find that bench. And down, up, down, up. Nice. From here, mountain climb. So pull those knees towards those chests. You can go slow right here or you can add some tempo, add some pace. Run it out. You got 8, 7, 6. You got it. 5, 4, 3, 2, 1. We're gonna go slow, step in burpees. So step your right foot, your left foot. Stand tall, take it down. Full squat. Step back, step back, step in, step in, stand tall, take it down, step back, step back. Your pace, your tempo, okay? The warm up is a little bit more of us working together, but when we get into those working circuits, you guys, it's all you. Your pace. Okay, you're gonna give me one more right here. And then you're gonna stand nice and tall. Go back to those jumping jacks for me. When you get to the top, let's jack it, let's jack it. Option. Tap it or tap it. 8, 7, 6. High knees in. 5, 4, 3, 2. High knees, high knees, low impact. Go. March it out or run it out, you choose, you choose. Go. 8, 7, 6. Almost done with this warm up. You got 3, 2. Butt kicks. Butt kicks. Heels to the glutes right here. Nice. Run it out. Add those arms, push them, push. Eight, seven. This is it. Six, five, four, four, three, two, one. Are you guys warm? Awesome job. That's the warm up. Okay, you guys. So we are going to get in. It looks like this. You have 40 seconds of work, 20 seconds of rest. Okay, so I'll demo the move, we'll go through it, we're going to work together. It's going to be awesome. Your first move is still kind of a continuation of a warm up. One of my favorite ways to warm up. I'll face you so you can see me. You're going to give me a push up, push up into that wide runner's lunge. We had lunge and twist. Step back, push up, wide runner's lunge. Ok. So this is where if you need a modification, drop to the knees for the pushup or take it to your step right here. Give me a push up, tap up and twist. Ok. That's where that incline comes in. It's going to make it a little easier. Are you guys ready to do this? We're going to start move number one. 40 seconds of work. Happy Friday. All right, find your push up position. You're starting. Push up in 3, 2. Let's go. So give me the push up step. Right foot outside right hand. Easy twist. Set it down. Other side. Push up one. Push up one. Low runner lunge. Okay, that's where you are for 40 seconds. One of my favorite moves to start with. It feels good to open those hips. Yes. Nice work. Strong push ups, you guys. I know they're tough. That's why we're gonna knock them out right at the beginning of this workout before you get too tired. 10 seconds. You got this. Stay with it. Nice work. You're in the final. 5, 4, 3, 2 and 1. Come on up. Twist. Actually we're gonna go into that walking burpee. So option A, low impact Joaquin burpee. Option B, you can just go right into burpees. You're like what Move too. I know you guys, right? We are getting after it. So you can take it. I'm gonna show you from this step A modification. You're on it. 3, 2. Let's go, let's go. So you can jump back, jump in, stand up option. Step back, step in, stand up so you can take them slow and controlled right here. Nice. 40 seconds. Let's go. Step back, step in burpees option. Give me that full burpee. That full burpee if you want to. It's Friday. You get to choose your pace and your tempo today, okay? I always say my workouts look different on Fridays than they do on Mondays. You get to choose whatever you got in you today. Come on. Yes, you can. What would it look like if I said 10 more seconds? 10 more seconds. Finish it. 5, 4, 3, 2. Recover. Who puts burpees in the first circuit of a workout? I know. Okay, a fun little spot variation. Right foot stays planted. You're going to squat, tap, stand. So I'm tapping left heel to right heel. Squat, tap, stand option is standard. Squat, you're on in three, two. Let's go. Squat, heel, tap, stand tall, Squat, heel, tap, stand tall. Why are we doing this one? We're increasing time under tension. You got to hold that squat, transfer the weight into that standing right leg. You're going to feel that standing quad, top of the thigh burn. And bonus, working those adductors, those inner thighs. And it's always fun to mix up a normal squat, right? You can do squats all day. You can add a fun little variation, make it more fun. Awesome job, you guys. Transferring the load right there into that right leg. You're doing it for 5, 4, 3, 2 and 1. Recover. Final move of circuit one is a lateral shuffle. So you're going to shuffle, shuffle, option, squat, shuffle, shuffle, squat, option, shuffle, shuffle, jump, shuffle, shuffle, jump. I'm making my shuffles narrow so I can stay in frame. But we're going to the right in three, two. Let's go, let's go. Shuffle, shuffle, explode, shuffle, shuffle, squat. You get to choose your level. Shuffle, squat or shuffle, explode, shuffle, explode. Come on, come on. Legs on fire. Raise that heart rate. Nice little body weight strength. And hit so much you can do with just your body weight. You guys, halfway, halfway. Come on, come on, push it. Maybe you jump for half and you squat for the other half. That's okay. Whatever you got today. 10 more seconds. Stay in it. You're doing awesome. So good. Water break coming in five, four, three, two. Grab some water. Awesome job, you guys. Circuit one, you ready to repeat it? All right, got 10 seconds. Push up, lunge, push up low, runners, lunge. You're there. Set it up. 3, 2. Let's go, let's go. Give me the push up right foot, outside right hand, easy twist. Nice work. Step back. Push up left foot outside left hand, easy twist. Can you maybe take the push ups from the knees if you need to? Then pop to the toes for that low runner lunge. You got it. And always add that bench, that step, that incline. Nice work. It's about finding a pace you can stick with for 40 seconds. You need to take a break. It's a quick three second break. Jump back in. You got 10 seconds here. Nice work. Stay in it, stay in it. You have five, four, three, two. You're out. Nice work, you guys. All right, move two is burpees. Those crazy burpees. You can walk them, you can use an incline, or you can jump them. It's all about your pace today. We're on in 10. Burpees. Burpees. Ready to raise that heart rate. You're there in three, two. Let's go, team. Come on. Burpee. Option you can stand up. Option, you can jump up. Option you can step back, step in. I want to see a full squat at the bottom each time. Give me that full squat each time. You guys, nice work. Looks so good. I love it. I'm gonna let you guys do burpees while I come check out the comments. Look at it. Awesome job. Thanks for joining us, Adriene. Nice work, you guys. You're so awesome. Keep going. You got 10 seconds here. 10 seconds. Yes, you can. So strong. So stinking strong. Yes, you are. You're in it for 5, 4, 3, 2, and 1. Recover. Nice work. Squat. This time I'm gonna stand on my left leg squat right heel, left heel tap in. So I'm pulling that right heel towards the left heel, digging into that left standing leg. Okay? Squats with the heel tap if you can. 3, 2. Let's go, let's go. Nice. Now, a good option is a regular air squat, right? You know, it's a bit that heel tap. Just a little fun variation because I know we all like some fun new moves on a Friday. You guys are awesome for showing up. I know this workout's going to stay live on Fight and Fit Instagram. It's going to stay live on my YouTube. So you can come back to it. Take it with you anywhere. Gotta love a good body weight workout. Nice work, you guys. Get low, get low. 10 seconds here. Holding that hip to knee, alignment at the bottom. Chest up, eyes up. You got five, four, three, two, and one. One more move. It's your lateral shuffle with a squat or a squat jump. You decide what you have today. We'll go to our left this time. Go to our left. Lateral shuffle with a squat or a squat jump. You're there in five. Nice work. Here we go. Finish strong. Three, two. Let's go, let's go. Last move, last move that you're gonna do right here in circuit number one. Then we get a nice one minute rest. Work for that one minute rest. Earn it. Nice work, you guys. Stay loaded in that lateral shuffle, light on the toes, you're an athlete. I always say if you work out with me at home, you're an athlete. You're going to move like one. I know we have a lot of moms who are former college athletes. Just feels good to move like an athlete again. Woo. Come on, come on. Stay in. Awesome job. 10 seconds. Yes you can. Let's go, let's go. Bring it home. Five, four, three, two, one. Grab some water, you guys. Nice work. One circuit down, two to go. How are we doing, Cassie? Awesome. I love it. Starting to fog up yet? Are your glasses starting to fog up? You getting sweaty? No. They look awesome. They look awesome. Yes. Okay, you guys, Circuit two. I'm going to show you the moves. We're going to start with tricep dips. So you can do this on the ground. Fingertips are going to face my butt. Legs are about 90 degrees. I lift my hips up, shoot my elbows back. Tiny dips. Bend, extend. Now, if you have that chair or bench, you can bring that into play. Get a little bit more range of motion. Down, up. Tricep dips. 40 seconds. Get ready for the back of your arms to be on fire. Okay, Grab a quick sip of water if you need it. You guys ready to do circuit two? Look at this team. They are just here to work. Okay, you guys, let's do it. Start that timer. Tricep dip. I'll start up here and I'll go to the ground. You're on in three, two. Let's go, let's go. Down, up. So it's just that elbow joint? Just that elbow joint. Think about shooting your elbow straight back towards that wall behind you. Okay? That's what I'm focusing on. Shoulders down, away from the ears. Farther my feet are from my body. Harder it is closer my feet are easier, it becomes harder. Okay, now like I said, you can do this on the ground. You guys are rocking it. Keep those hips lifted high. Shoot those elbows straight back behind you. Fingertips face your butt. Do you feel your triceps? You got five, four, three, two and one. Awesome job, you guys. Awesome job. Move number two. Option A, you're gonna give me step back lunges. So you're just stepping back to a lunge. Option B, if you want to raise your heart rate to run or lunge. So I run, run, drop it low Run, run, drop it low. Two high, one low. I'll start there, and then I'll give you the modification. You're on in three, two. Let's go, let's go. Run, run, drop it low. Run, run, drop it low. Nice. Look at this. I have my own personal modifier. Cassie is giving you the step back lunge option. This is awesome. Cassie, can you do all my workouts with me? Nice work, you guys. Awesome job. You can step back, lunge, or you can run it out too. High, one low. Nice. Nice work, you guys. Get getting into those legs. I love it. Nice work. Stay with me. 10 seconds. You got this. You got this. Come on, finish. 5, 4, 3, 2, 1. Nice work. We're gonna go back down to a plank option. Take it to that incline. Okay, Take it to an incline. Four mountain climbers, one plank walk. Four mountain climbers, one plank Walk. So it looks like this climb for 1, 2, 3, 4. Walk laterally. 1, 2, 4 climbers. And then one plank walk. You're there in three, two. Let's go. Let's go. Climb for 1, 2, 3, four. Walk the hands laterally. 1, 2, 3, 4. Now, you can always just do mountain climbers. Slower, fast. You decide you want to add that little lateral plank walk. Nice little fun way to mix it up, and it gives you a break from doing mountain climbers. Actually, I think just doing mountain climbers would be harder. But you guys are rocking it. Come on. 10 seconds. 10 seconds. Yes. Stay in it. 5, 4, 3, 2, and 1. Okay, this next move is really fun. You guys bring out the boxer in you. Okay, start one way. It doesn't matter. We'll do the next way the next time. Jab, cross, lunge it back so it's like you're bobbing. Jab, cross, duck. Jab, cross, duck. Okay, one side only. We'll do the other side next time. 3, 2. Let's go, let's go. Jab, cross, duck. We'll go slow. Jab, cross, duck. One more. Slow. Jab, cross, duck. Now if you want to pick it up. 1, 2, 3. 1, 2. Slow, fast, fast, slow, fast, fast, slow. Throw those punches from the back side of your body. Put something behind those, and then get nice and low in that squat for me. Boom, boom. Get low, high, high, low. You got it. You guys look so strong, so fierce. Come on. There it is. Knock it out. You got five, four, three, two. Recover. Nice work, you guys. That circuit two, we're gonna repeat it. Same thing, switching sides as we need to. Nice work. Okay, you ready? Tricep dips on the ground or using that bench or chair, whatever you have. Fingertips face your butt. Shoulders down and back. Lift those hips up. You're on in three, two. Let's dip it. Bend, extend. Tiny bend, Big extend. Dip and push. Dip and push. Keep those knees right in line with your hips. Don't let those knees fall open. Nope. Control that core the entire time. Shoulders out of the ears. Nice long neck. Focusing on the back of the arm, the tricep. You got a chair, bench. It's going to give you a little more range of motion. Nice work. Dip it. Dip it right here. You got 10 more seconds. Yes, you can stay in it. Awesome job. Final five, four, three, two, and one. Nice work, you guys. All right, back to lunges. You can step them or you can run it. Run, run, drop it low. Or just good old step back lunges, alternating legs. Okay, lunges, get into those glutes, those quads. You ready? I'll start with step back lunges and then we'll go to runners. You're on in three, two. Let's go, let's go. Step back. Stand tall. Fun fact. Lunges number one error. We step back too far, causing a dip into our low back. So shorten your stance. Drop your back knee straight to the ground. Straight to the ground. Nice. You can stay here or you can go. Run, run, drop it low. Run, run, drop it low. Nice. Awesome job, you guys. 20 seconds. Halfway, halfway. Nice work. Awesome work, you guys. So many ways you can do this workout. You got it. Choose your pace, stick with it for 10 more seconds. Nice work hanging it. 5, 4, 3, 2, and 1. Mountain climbers. You can do just climbers, or you can add the lateral plank walk. Four climbers, one plank walk. Okay, each knee counts as one. You can take it up to an incline, make it a little bit easier. Go ahead, set up that plank. Set up that plank. You're climbing in five. Here we go. Three, two. Let's climb, let's climb. One, two, three, four. Walk your plank if you want to. One, two, three, four. Walk your plank. How do you know if it is safe for you to plank if you're pregnant or postpartum? Make sure we're avoiding all coning or doming in our midsection, okay? Keep a nice flat core. If you're not there yet, that's okay. It doesn't mean you're never going to be. You just got to work at that core, right? You guys are doing so stinking awesome. So awesome. So much stronger than you think. 10 more seconds. Yes, you can. Say it. Yes, I can. Let's go. Climb it. Climb it. Right here. You're in the final five. Four, three, two. And you're up. Nice work, you guys. One move left circuit. Two. And it's that. Real fun. One other side. Jab, cross, Duck low. Jab, cross. Duck low. Okay, we'll start slow. We'll do about three slow, and then we'll pick up the tempo. Okay, here we go. You're on in three, two. Let's go, let's go. Jab, cross. Take it back. Slow again. Jab, cross. Take it back. One more slow. Jab, cross. If you want to speed it up. 1, 2, 3. 1, 2, 3. High, high. Drop it low, high, high. Drop it low. One side might feel more coordinated than the other side. Totally normal, you guys. Totally normal. That's why we work both sides, right? You got it. You got it. Come on, finish out. Circuit number two. Right here. You're doing it. Getting that water break. That one minute rest is coming for you in five, four, three, Three, two and one. Nice work. Two circuits down, one more to go. Grab some water. You guys. How are we doing? How we feeling? Good. Awesome. All right, guys, one more circuit. Okay? Four moves. Repeat it twice. That is eight minutes of work. Knock it out. This is where everybody tighten your ponytail. It's where you tighten your ponytail. Gonna get it done. Okay, move. Circuit three. Oh, your first move. This is like buns on fire. You're gonna find a side plank. Okay, Shoulders stacked on top of my elbow. I'm on my forearm. Inside knee is bent at 90 degrees. I'm going to lift my hips. Option A, stay here, lift. Option B, add a kick. Tap, kick, tap kick. Hello, obliques and side glutes. Okay, we are gonna work them. You guys ready for this? I'm gonna stop, start my timer. So we are on it. Set it up. Modified side plank. Okay, let's go. Shoulder on top of the elbow. Forearm. Here we go. Doesn't matter. We're gonna do the other side next time. Lift the hips as you lift option. Add that kick option. Keep the knees bent and just lift the hips. Down, up, down, up. Think about pinching through those obliques. Side abs option. Give me a kick with that top leg. You're gonna feel the glutes working on both sides as well as the obliques. Do you feel it? Let's go. Let's go. Hello, Booty burn right here. 10 seconds. You guys rock. You guys rock. Stay in it. Awesome job. Nice work. 5, 4, 3, 2, 1. You feel your Butt, right. Holy bananas. That's when I say when it gets really hard. That is a holy bananas move. And we're going into holy bananas number two, which is a bear crawl burpee. So it looks like this hop to bear crawl, hop back, hop in, stand up option. Okay, you like this. Step in, step back. You're just gonna step in and step back. Right there. You choose step in and step back or give me the burpee. You ready? Three, two, let's go. Go ahead, hop to. Bear crawl. Hop back, hop in, stand up, squat. Take it down, hop back. Bear crawl, hop back, hop up, stand up. My modification, I'm holding plank and I'm stepping into bear crawl. Stepping back, step into bear crawl, step back. Now you can take this up to an incline. Step, step in, step back. Working those low abs, you're so awesome. No matter what option you choose, you are rocking it for 5, 4, 3, 2, 1. If that move felt a little goofy to you, don't worry. You get a second stab at it. Okay? You get to do it again. Awesome. Okay, let's find a glute bridge. Lying on your beautiful backside, Legs are bent at 90 degrees. Option A, lift and hover, Lift and hover. Option B, hold it high. I'll show you that you're on it. Three, two, let's go, everybody. Lift and lower. Lift and lower. Option A, you stay right here. Option B, hold your lift, hips, stay high, tuck your tailbone towards the sky and walk your heels away from your body. Walk out, walk out, Walk out. Walk in, walk in, walk in. So you're just walking your heels out away from your body to engage those hamstrings and that low back right here. Nice work. We talk a lot about having low back pain, but we don't talk about how to fix it. Hello. This move, such a good move to strengthen your hamstrings and your back. You got it? Give me 5, 4, 3, 2, and 1. Nice work. All right, ready for your final move. You're going to stay on your beautiful backside. Option A, I'm going to stay up here, slightly hinging back, just tapping my right leg. I'm gonna go knee, toe, knee, toe, knee, toe. You want to make it harder? Give me a knee and a toe with the full sit up. You're on in three, two. I'm gonna start with the modification. I'm sitting back. Give me a knee, a toe, a knee, a toe, a knee, a toe, knee and toe. Otherwise, go for the big sit up. Give me a knee, a toe, a knee, and A toe just staying on one side of the body, really burning it out. Awesome job. How straight can you get that leg on the toe? That's the hard part. That's the hard part. You got 10 seconds. Yes, you can stay in it. Nice. You get 5, 4, 3, 2, and 1. Awesome job. Grab a quick sip of water if you need it. And we're gonna repeat it one more time. You guys, this is it. Our final four moves. All body weight, all crushing it. Clamshell with a kick. Other side. You felt that booty burn. You got to work both sides, right? So elbow on the ground, shoulder on top of elbow. Lift Those hips in 3, 2. Let's go. Lift and kick. Lift and kick. Push it. There it is. Push it. Nice work. Kick it out. Put something into that heel. Nice. Lift those hips. Pinch through those side obliques. You got it. You got it. Kick it. Nice. Push it. Awesome job. Hello, woody burn. Let's go, let's go. It's your final circuit. Finish strong. Yes, you can. If your butt's not screaming holy bananas yet. Oh, my goodness, mine is. Come on. 10, 10 seconds finish Final 5, 4, 3, 2. Oh, one. More. Hard to lift on that last one. Bear crawl burpee. Because I know you wanted to do it again, so you really do it the best you can do it, right? Okay, that option. Hop to bear crawls. Hop back, hop in, stand up, or give me a plank with bear crawl. Step ins, in, in back, back. You choose. Pick your poison. You're there in three, two. Let's go. Come on. Last time I'm gonna ask you to do burpees today. Woo. Nice work, Nice work. Step back, step in, step back, step back. Stand up tall. You got it, guys. Come on. I know you love some burpees. You guys are so awesome. Keep it up. So awesome, team. Halfway. 20 seconds. Yes, you can. Nice work. Stay in it, stay in it. You're doing so good. Hop that bear call. Engage Those low abs. 10 seconds. Yes, you can. So much stronger than you think. Right here. Push it. 5, 4, 3, 2. You're out. Nice work. All right, let's do some glute bridges. Find your beautiful backside laying on your back. Legs are better. 90 degrees. Option A, lift and lower. Option B, hold the lift and walk your heels away from you. You're on it. Three, two, let's go. I'll start with the lower and the lift. Start with some lifts. Think about keeping those knees right in line with your hips. Don't let those knees fall open. Keep them nice and in line. With the hips. Now if you want to, you hold it high and you walk those heels out farther. You can get those heels away from your body. Harder. This move is going to be. Hello, hamstrings. Hello. Keep those hips lifted. Nice and high. You got it, you guys. Two moves left. This and one more. That's it. We're finishing strong. Come on. Yes, you can. 10 more seconds. Hang in it. Awesome job. You're almost there. Nice work. Last five, four, three, two. You're done. Nice work. You're gonna lay on that backside. Option A. We're gonna go that knee toe crunch. So you're gonna start seated. Knee, toe, knee, toe. That's one option. Another option, you're gonna give me the full sit up, knee, toe. Are you ready for your last move? You guys rock. Bring it home. Let's do it. Three, two, let's go. Let's go. Knee toe. I'm gonna start seated right here. Really good option. Farther you sit back, the harder it's going to be. Nice work. Option A, you're going to give me the full sit up. Go for the knee. Full sit up, go for the toe. Come on, you guys. You can do it. You can do anything for 20 more seconds. Yes, you can. So strong. You got it. You got it. Stay in it. What would it look like if I say 10 more? 10 more seconds. Bring it home. Nice work. We're in the final five, four, three, two and one. You guys rock. Awesome job. You did it. How we feeling? How did I do on time? Nice. We're just like four minutes over. Usually it's like 10. So, you know, Thank you so much for having me. Oh, my gosh. Thanks everybody for tuning in. And if you're watching the replay, great view. Yes. Be sure to go check out more incredible workouts. Appreciate you. Appreciate all the modifications, considerations. Yes, absolutely. We all go through those seasons of life, right? You gotta rebuild that strength. It is a good. You are so awesome. They should be a thing for everybody. Always. Thank you. You too. By. All right, you guys, awesome job. Thanks so much for joining. Hopefully you love the workout. A solid body weight hiit workout. Take it at your pace, your level. The replay is going to stay live right here so you can come back and do it anytime. Thanks so much for joining Jenna or Jenny. Sorry, Jenny. Oh, my gosh. Hannah. So many of you guys jumped on. Kelsey, Lindsay, Laura, you guys are so awesome. Thank you so much for joining. Keep up the awesome work and we'll sweat with you again really soon. Have a good weekend. It.