30-Minute Bodyweight HIIT (Advanced Full Body HIIT with Beginner Modifications)

Put this up a hair. Good morning you guys. Good morning on Instagram and Good Morning on YouTube. I'm really praying that our Internet is powerful enough to stream this to you. So if we have any Internet issues, I'm so sorry. We're doing our best. We are on family vacation. So we're in just like a random house here down in Florida and we had planned to do this outside but Internet stuff. So we are here inside. And this is my awesome husband T. Tim and I'm Lindsay of Nourish Move Love. And we are so excited to be coming at you guys live with a 30 minute body weight, no equipment HIIT workout. OK. The amazing Tim is going to be showing you the upscale version. Me at 33 weeks pregnant is going to be showing you how you can modify every single exercise to make it work for you. Ok. So you do your best. You forget the rest, modify as needed. I don't know why that's there. Lighting. Okay. And we are just gonna, we are gonna rock out this workout. Okay? So we are so excited to be coming at you live from Florida and this workout is brought to you in partnership with our awesome friends at Lululemon. We are totally outfitted in our awesome Lululemon gear. Still rocking it throughout pregnancy. These are the amazing aligned biker shorts. So excited to be in shorts down here in Florida. And we're going to link everything we're wearing, Tim's wearing. We'll link it here in the YouTube description and then we'll link it on Instagram so you can check out our stories. So thanks so much for Lulu for bringing this workout to for 100% free. A workout you take with you on spring break or any of your vacation travels. Body weight hit it's full body. Let's get this party started. First let me check in. Where are you guys coming at us from? We have like Ontario, Canada, Lake Elmo, Atlanta. Oh my gosh, you guys are so awesome from all over the place. First live, welcome Ileana. Am I saying that right? I don't know. Tyler Oak, So excited to have you here. Katie, where we, where are we in Florida? We are like 30 minutes outside of Tampa visiting grandma and grandpa in a fun retirement community. That's where we are so, so excited to have you guys here. Awesome. Oh, Rach. Hey, there's Rachel. Awesome. You guys are so awesome. Okay, we are excited to rock this out with you. Let's get this party started. I'm gonna start the timer and we're gonna jump right into a bodyweight workout and I'LL explain the workout, what it looks like, format, all that stuff as we get going here. Ok. So, body weight, warm up. I have a couch I'm going to be using. Otherwise it's totally body weight. I'm going to use the couch for modifications. You're going to want like a yoga mat. We'll do some army crawls, some stuff like that. Take it at your pace. All right, Body weight, warm up. Feet are stacked underneath my hips. Big inhale. Let's reach up. Nice. Tall exhale, Baby back bend. Pull those elbows down. Nice. Just go ahead. Flat the weights, flap out the arms. Tim did chest and tries yesterday, so he's nice and sore. Gonna have some push ups today. That's gonna be really fun for you. Yes. Big inhale, Reach up. Exhale. Pedal those arms back. Soften these core stays. Nice and tight. Just pedal those arms back for four. Three, two. And switch directions. Take it forward. There you go. Swim it out. Swim, swim, swim. Nice work. You guys go for four. Three, two, one. One. We're gonna go big inhale. Reach up. Exhale. Hip hinge. Touch the toes. Can you reach for your toes? Now drop your hips. Drop your hips. Now take your arms. Put them overhead. Stand up tall. Do it again. Forward fold. Drop the hips. Open up nice and wide. Reach overhead. Engage the core back extensor. Stand up one more time because it feels good. And drop and lift. Stand up. Nice work. Let's just squat it out. Down, up. Warm up those legs. Nice. What? We're gonna hit it all today, guys. Here is what your workout looks like. We have three full body circuits. We call this the Dirty 30 style. You have three extras, three circuits, three exercises per circuit. You're gonna do each exercise for 30 seconds of work, followed by 15 seconds of rest. Hold at the bottom of your squat in three, two. Hold in here. Just hold it here. Tiny pulses. Four, three, two, one. You can plant your hands. You're going to step back to a high plank option. Take it to a kneeling plank option. Find an incline. Hold here. Shoulder taps. Opposite hand. Opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2. 1. 2 push ups. Knees or toes down. Up, down, up. Nice. From here, push up and back. Down, down. Pedal all your feet. That feels good, right? Nice. Step your right foot upside your right hand. Easy twist right here. Nice. Drop the elbow to the ankle. Open it back up. Nice. Plant the hand. Step back. High plank. Push back down. Dog. High plank. Left foot outside, left hand. Easy twist. Drop the elbow to the ankle. Cashew. Open it back up. Nice Set it down. Step back. High plank. Give me one more push. Up, down, up slow. Burpee. Step it. So you're going to step the right foot, the left foot. Step, stand up, take it down. Step back. Step back. Step that left foot, then the right foot. Stand up, take it down. Step back. Switch that lead foot. Go right, then left. Step up, take it down one more. This time, lead on the left. Left, then right. Stand up. Let's just jack it up, guys. Jack it, jack it, jack it. Option. Tap it, tap it. Taps your jacks right here. Go. 8, 7, 7, 6. Hold it nice and wide. In 4, 3, 2, 1. Hold nice and wide. Hit side to side. Hit those inner thighs, rib cage to thigh. Nice. Push side to side for eight. 7, 6, 5, 4, 3, 2 and 1. Take a nice wide leg forward. Roll it up. Walk those feet underneath your hips. Right here. High knees. Ready? High knees, high knees. Get them up, get them up. High knees, high knees, high knees and butt kicks. Finish this warm up right here. 8, 7, 6. You got it. 5, 4, 3, 2. Heels to the booty. Heels to the booty. Run it up. Let's go. Go for eight. Seven, six. You got it. Five, four, three, two, one. Warm. Warm. He's just not going to talk this whole workout. He loves going live with me so stinking much. I know you guys love to see him. Okay, how we you guys warm? Coming at you from Michigan. Cleveland. Tampa, too. Hey, yo, you guys. So excited to have you all here. Okay, like I said, three circuits, three moves per circuit. All body weight. Full body, 30 seconds. On 15 second break, you're going to repeat each circuit. Times three sets, okay? Times three sets. We'll see where we land. We might have a fun burnout round at the end. First move, we're gonna get into it right away. Circuit one is just fire. I'm not gonna lie. Okay, we'll get into it right away. Circuit one, we go a little cardio heavy. Circuit two, a little strength heavy. Circuit three, back to cardio heavy. Okay, Circuit one, two pulse squat, two squat jacks. It looks like this. Pulse two, Jack, jack. Pulse two, jack, jack. Your option is to tap it instead of jack it. Okay, you got a two pulse squat, two squat jacks. Are you ready? Ready, ready. He has no idea what's coming. I haven't even shown him the workout yet. It's 30 seconds of work, 15 seconds of rest. And it starts in three, two. Let's go. Pulse two, Jack, Jack. Pulse two, Jack, Jack. Pulse two. You'll get it. Jack, Jack. Nice work. Pulse to your option. Tap, tap, pulse. 2 Jack. Come on, Jack. Nice work, you guys. 10 seconds here. 15 second break. It's a quick one. We're gonna go right into push ups and plank jacks. Nice. Finish it. Five, four, three, two. You're out. Nice work. Two push ups, two plank jacks. I'm gonna take my push ups from here. Okay? Push up, push up. Plank jack. Plank jack option. Tap it. Yes. Nice work. We go in three, two. Let's go. Go. Push up, push up. Plank jack, Plank jack. Your pace, your tempo. I can't even drop to my knees. This baby is heavy today. Come on. Plank jack, plank jack. Two push ups, two plank jacks. Follow Tim for the advanced option. You got it. Two push ups, two planks. Nice work, guys. Stay with it. Last five, four, three, two and one. You're gonna go right from here into a burpee. So it's one burpee, two loaded jacks. It looks like this. Burpee, jack, jack. Hopper. Step back. Jack, jack. Tim's gonna show you from the ground. We go in three, two. Let's go. Burpee, jack, jack. Burpee jack, jack. Get low. Come on. Burpee, jack, jack. One burpee, two loaded jacks. Nice. One Burpee, two loaded jacks. You got it, guys. Stay with it. Move. Three of three in circuit one. Right here. Come on. Come on. Let's go. Last five. Four, Three, two. You're out. Nice work. Recover. Those are your three moves in circuit one. Repeat them. Two. Pulse squat, two squat jacks. Back to the top. Here we go. Set. Number two. We go with three. Two. Let's go. Pulse two, jack jack. Pulse, two, jack jack. Now you know the move. How can you do a little bit better the second time through? Come on, come on. It's only 30 seconds per move. Give it your best. Forget the rest. Let's go. 10 seconds here, guys. 10 seconds back to push ups and plank jacks. Nice work. Five, four, three, two. You're out. Awesome job. Two push ups, two plank jacks. Two push ups, two plank jacks. Heart rate is high in this first circuit. Yes. Set it up. We go in three, two. Let's go. Two push ups, two plank jacks. Your pace, your tempo. Come on. Nice work. Just keep moving. One rep at a time, guys. One rep at a time. Nice work. 10 seconds. 10 seconds. Yes. You can stay with it. Last five, four, three, two. And you're up. Nice work. One burpee, two loaded jacks. Get nice and low on those jacks. Jack, jack, jumper, step Back to burpee. I'm gonna add an incline. Your pace. We go in three, two. Let's roll. Burpee Jack, Jack. Burpee Jack Jack. You got it. Nice work, nice work. Come on. One rep at a time. Yes, you can. Just keep it. Just keep moving, guys. Come on. Using that body weight today. 10 seconds here. 10 seconds. Finish it. Last move. Come on, finish. 5, 4, 3, 2. Recover. Two down. One more time through those three moves. Okay, now you know the moves. You've done it twice. How can you do it better? Third set. I always say third set is the best set. Yes. Three, two. Let's go. Pulse two Jack Jack. Here we go. Pulse two Jack Jack. Nice work. Two pulse squat, two jacks. You got it. You got it. One rep at a time. Just keep moving. Come on. Come on. Last time through these three moves. Get a new group of three moves. Whoo. Finish it, guys. Right here. Five seconds. Yes, you can. Last three, two, one. Two push ups. Two plank jacks. Here we go. Here we go. I wish I could say last time on push ups, but you might have one more set of push ups. We'll see. Here we go. Two push ups in three, two. Let's go. Push ups aren't as challenging now when you do it from your knees. Come on, come on. It's only two push ups. Maybe this is your chance to try taking them from your toes. Two push ups. Two plank jacks. You got. Got it. Two and two. That's the theme of circuit number one. If you have your cut on last. Five, four, three, two and one. Nice work. One Burpee, two loaded jacks. One Burpee, two loaded jacks. You are working right here for a longer break. We get a longer break between circuits and water. Water break coming on. Three, two. Let's go. Burpee Jack, Jack. Come on. Last 30 second push. Right here, right here. Burpee Jack, Jack. You got it. Burpee Jack Jack. Stay with it. Come on. Last 30 seconds. Push your. Halfway there, halfway there. Finish strong. 10 more seconds. Yes, you can. Let's go. Last five. Four, three, two. You're out. Nice work, guys. That's circuit one in the books. Grab some water. Let the heart rate come down. Circuit two, same format. We got three moves through 30 seconds each. How are we doing? Nice work. So excited. Let's go. All the way from Brazil, Michigan, welcome Mary, Caitlin, Jackie, Megan. So excited to have you guys all here. Grab some water. Circuit two. Circuit two. Three moves. A little bit more strength. Focus this time. Okay, we go lunch. Hold on the front leg. So let's go right leg forward, left leg back. You're going to find the lunge hold. You're going to hold that lunge. You're going to run your arms. As I run my arms, I lift that front heel off the ground. Calf raise, calf raise, calf raise. So it's an isometric hold with a calf raise, front heel lifts off the ground. We'll go right leg, left leg, and then we got a fun change up for circuit number three. Ok, so that's that one. And then you go right into a good old plyo lunge jump. I'll show you a modification for that. And then we go side plank crunch. So you're going to go down to the ground, side plank. All right, Those are your three moves. One, power push. Two, strength. Are you ready? 30 seconds each. You're going to start. Right leg forward, left leg back. You're going to drop into a low isometric lunge hold. You're there in three, two. Let's go. Hold here. Lift that front heel lower. Lift lower, lift lower. How low can you stay in the legs? That's your challenge. Nice. Think about being on train tracks. I don't want this leg directly behind me. Balance would be real hard. Keep it nice right there. It's like you're on train tracks. Let's go. How low can you get? 10 more seconds here. Drop an inch and push. Lift that front heel for 5, 4, 3, 2, 1. Nice work. You're gonna stay right in that position and you're gonna explode out of it. Tim's got pile lunge jumps. Watch your fan, watch the head. Here we go. Down drive. I'm gonna tap drive, tap drive. We go. Here we go in three, two. Let's go. Single leg. You're staying on that same leg the whole time. Staying on that same leg. It is a 30 second burnout. The goal is to drive off and that front right leg, power through that front heel, drive to the ball of the foot and drive. Come on, tap, explode, tap, explode. I'm going low impact. Tim's got high impact. You got 10 seconds. You feel that glute? It should be on fire. Let's go. 5, 4, 3, 2. You're out. Nice work, guys. Awesome job. Side plank. It doesn't matter. Pick a side, pick a side. Okay, I'm gonna go from the couch. Side plank. Maybe I'm gonna stack my feet like this. Side plank. We go in 3, 2, 1. Option A, stay here. Option B, outside leg crunch, crunch. Okay, I gotta drop down to My knee. Big mama. Third trimester. Here we go. Nice crunch, Crunch. You got it. Keep those hips lifted. Nice and high. Let's go. Right here. Come on. You have five. Nice. Four. And three, two, one. You're out. Awesome job, guys. Those are your three moves. Okay? Those are your three moves. Lunge hold. Left leg forward. Here we go. Right foot back. 3, 2, get low and run. Lift it. Lower front heel. Lift and lower. Lift and lower. How low can you stay in those legs? That's your challenge here. Yes. Don't let that front knee cave in. Nice and strong. Come on, come on. Lift, lift. Let's go. What would it look like If I said 10 more seconds? Could you drop an inch right here? Let's go, let's go. Come on. Last five. Four, three, two, one. Ply a lunge. Gonna keep that same leg forward. Gonna drive up out of it. Low impact with me. High impact with Tim. Yes. We go in three, two. Let's roll. Tap drive, tap drive. Come on. Nice work. Come on, come on. Explode up out of that standing leg. You got 30 seconds. It's only one time. Each leg. Yes. Push it. Let's go. Right here. Front leg should be on fire. Ten more seconds. Yes. You can finish it. Nice work, guys. Last five. Four, three, two, one. Nice work. Awesome job, guys. Side plank. Other way. Better get my booty. Deal. Big booty. Judy, side plank option at a crunch. Side plank option at a crunch. Doing your other side. We're going. Three, two. Let's go. Pull, pull. Nice pull. Come on. 30 seconds. Yes, you can. Right here. Crunch, crunch. Nice work. Use those obliques. Lift it nice and high. 10 more seconds. Yes, you can. Let's go. Stay with me. Last five. Four, three, two, one. Nice work, guys. Awesome job. Third set, we switch it up. Chair squat. Hold both feet on the ground. I'm gonna make room for baby sit. Those hips back. Arms above your head. You're just holding there. Nice little hold. We go in three, two. Let's go. Hold it low. Option. You could always find a wall. If you have a wall and give me a wall. Sit. You're just holding low. It's a 30 second isometric hold. Catch your breath. Focus on how low you can sit back. If I had a small stack of paper, could I get it underneath your toes? Wiggle those toes for me. Yes. Weight in the heels. Chest up. Let's go. Back Extensors turned on. Arms are overhead. Come on. Can you drop an inch? You only have five seconds here. Go. 5, 4, 3, 2, and 1. Stand up. Where do you think we're going squat jumps, guys? Squat jumps. 30 seconds of squat jumps, high impact or low impact? I'm going to give you a calf raise or a jump. We'll see how I do. We go in three, two. Let's go. Squat jump. 30 seconds. Come on, come on. Your option. Squat, reach, squat, reach, option jump or reach. You can give me a calf raise or a jump in 30 seconds. Yes, you can. Let's go. Come on. What would it look like If I said 10 more seconds? 10 more seconds to push that pace. Let's go, let's fly. Four, three, two, one. Now. You're just gonna give me a plank? A plank. Wide knee pulls, Spiderman knee pulls. Pull and pull. Okay, plank knee pulls. Wide knee poles hitting those obliques still. We go in three, two. Let's go. Pull and pull. 30 seconds. Plank with knee pulls. You got it? Can you find that knee to elbow connection? Come on, do your third set. Like I said, you're working for that longer break between sets, that water break. 10 seconds and you get a water break. Guys, finish it. Last five, four, three, two and one. You're out. Nice work. Two circuits down. One more to go, guys. One more big circuit. We might have some bonus moves for you. Okay, circuit number three. Grab some water. Circuit number three. A little bit more cardio. Heavy. Again. Okay, how we doing? Fire right, you guys. Nice work, you guys. You are crushing it. Keep it up. Holy bananas. Right, hands on knees. I hear you. Whoo. All right, Tight. Hands on knees. That's where you should be. All right, circuit three. Back to cardio. We got lateral lunge, two, high knees. I love this one. Lateral lunge, two, high knees dot Plank army crawl. Okay. Lateral bound, burpee, push up. Okay, so here's your move. First one, let's go just to the right. So take a step left, you're gonna go lateral lunge. Spine right, drive. One, two, hit right. One, two, hit right dot One, two, one. Lateral lunge, two, high knees. One lateral lunge, two high knees. Okay, from there you go into a plank army cross. You're gonna go plank. Forearm, forearm, up, Up, Forearm, forearm, forearm, up, up. I'm gonna try that from the couch, probably. And then we go two lateral bounds, one burpee, push up. So it goes. Bound, bound, burpee, push up, up. Bound, bound, burpee, push up. First set. Might be clunky, but you got three stabs at it. Make it happen. Lateral lunge to your right. 30 seconds, we go in three, two. Let's go. Hit right. Two, high knees right into it. One, two, hit right. One, two, hit right dot One, two, hit right. Drive, drive. Come on. Yes, you can. 30 seconds. Stay with it, guys. Nice work. Nice work. Come on. 10 seconds here. 10 seconds here. Stay in it. Nice. Last five. Four, three, two. You're out. Army crawl, plank. Follow Tim to take it from a high plank. I'm gonna drop to my knees right here. Down, down, up, up. Down, down, up, up. Come over here, babe, so I can see on Instagram. Here we go. Going three, two. Let's go. Down, down, up, up, down, down, up, up. You're holding that high plank. Dropping down to. Hips are nice and square. Nice work. Hitting that upper body. Still keeping that heart rate high as you're moving at a rapid pace. How fast can you move? That can be a challenge. 5, 4, 3, 2, and 1. Now, if you always let with your right arm first. Next time, you always gotta lead with your left arm first. Yes. Here we go. Two lateral bounds, one burpee. So it's like this. Bound, bound. I'm always gonna burpee on the right side. We go in three, two. Let's go. Push left, right, burpee on the right. Push left, right, burpee on the right. Come on. Sorry. You're always hitting that burpee on the same side. Bound, bound, one burpee. Bound, bound, one burpee. Push, push, burpee. Push, push. You want to add a push up. Add it. That's totally up to you. Come on. 5, 4, 3, 2. You're out. Now you know the moves. Now you can do them better. Second time through. Yes. Lateral lunge to your left. Two high knees. Hit left, two high knees. We go there in three, two. Let's go. Hit left, drive, drive. Hit left, drive, drive. Come on. Nice work. Yes, you can. Using just that body weight today to train in all planes. Raise your heart rate, strengthen cardio. We call it the Dirty 30. Perfect for vacation or traveling. Get in, get out, knock it out. Full body workout. Let's go. Nice work, nice work. Last three, two, and one. Army crawl, guys. Army crawl. Find that plank. Down, down, up, up. Try and keep those hips square to the ground. You got it? Remember, if you let with the right arm last time. Now you're leading with the left arm. Three, two. Let's go. Firm. Up, up. You don't have to go fast. It's your pace, your tempo. Come on, come on. Nice work. You got it. Just keep moving. It's about this time in the workout. We're about 25 minutes in. I'm like, how do you think Greg was doing with both kids? Here we go. Five seconds. You got it. Last three, two, one. If you're working out at home with kids, this is about the time you're like, come on, are you done yet? You're like, I'm so close. Trust me. Two lateral bows this time. Hit left, nice or sorry. Hit right, then left. Burpee on the left. Hit right, left. Burpee on the left. In three, two. Let's go. Bow, bow, burpee. You have the option to add a push up. You decide. Come on. Bound, bound, burpee. Bound, bound, burpee. Come on, come on. Yes, you can. It's only 30 seconds of burpees, and you only got 10 left. Stay with it. Right here. Last five. Four, three, two. You're out. Nice work. All right, you guys. Third and final set. You switch it up. Heisman runners. Chop, chop, drive. Chop, chop, drive. Chop, chop, drive. That's move one instead of lateral lunges. Three, two, let's go. Chop, chop, drive. Chop, chop, drive. Up, up, up. Come on. Chop, chop. Get that knee up. Third set. Let's go. Best set yet. Come on. Can you push that pace? Push that tempo? I think you can. You only got five. Four, three, two, one. Whoo. All right, army crawl, army crawl. Here we go. Plank. Army crawl or no. Yep, that's where we're at. Arm crawl in three, two. Let's go. Down, down, up, up. Final time on the army crawl. Come on. Alternate that lead arm every time. Down. You got it. Stay with it. Nice work. Last 10 seconds, guys. Yes, you can. Come on. It's 5, 4, 3, 2. You're out. Nice work. Final set, guys. You give me a burpee, a burpee with the push up. If you want to, I'll out burpees for 30 seconds. All out burpees for 30 seconds. Yes. We go in three, two. Let's go, Burpee. Come on. You got 30 seconds. It's your choice if you want to add the push up or not. That's up to you. Come on. 30 second push right here. 30 second push. Yes. You can say it. 10 seconds, let's go. Come on. You get a water break in 5, 4, 3, 2, 1. Water break, water break, water break. And then we have a bonus round, guys. Bonus round. It's quick and it's dirty. It's a rep count. Taking the moves you've already done in this workout, and we're going to knock them out. Yes. You give me 10 squat jumps. You give me 10 push. Ups. Then you give me a one minute plank hold and you give me 10 burpees. That is it. 10 squat jumps, 10 pushups. One minute plank hold. 10 burpees and you are out. Say, yes, I can. Here we go. Grab some water. Grab some water. Are you ready? 10 squat jumps. We're gonna do it together, team. Let's go. Finish strong right here. This is it. 10 squat jumps in 3, 2. Let's go. 10, 9, 8. Come on. 7. As you can. 6, 5, 4. 3, 2, 1. 10 push ups. 10 push ups. Here we go. Right in. Good. We go in 3, 2. Let's go. 1, 2, 3. You're so fast. 4, 5, 6, 7, 8, 9, 10. Hold, plank. Holding. Play for one minute here. Hold your plank in 3, 2. Let's Go. Hold, plank. Hold that plank. Knees or toes. Think about this. I want you to think about if you're doing a plank, shift your weight forward. Shoulders are stacked over elbows or over wrists. Yes. If your butts up in the air. My butt is up in the air. Pull up on your kneecaps. It'll pull your butt down. If your hips are saggy, spread your shoulder blades apart. It'll bring you up. Hold it here. Last 30 seconds. Your option. Lift your right foot off the ground. Hold it here. Lift that right foot off the ground. You're gonna hold that right foot off the ground for 15 seconds. You're gonna switch to left foot in 5, 4, 3, 2. Option. Lift that left foot off the ground. Last 15 seconds, guys. Last 15 seconds. Yes, you can. And then we go into 10 burpees. 10 burpees in 5, 4, 3, two. Let's go. 10 burpees right here. Come on. Add a push up or dome. Here we go. Burpee 1. Your patient. You count them. 2. Come on. You got 10 to get through. 3. Nice work. Come on, finish strong right here. Nine. Come on, finish it. Finish it. Wherever you're at. Let's go. 10 burpees. You guys rock. Nice work. Way to go. How you feeling? That is it, guys. That is your quick and dirty dirty 30. I think for the first time, we might have actually stuck to time. So we're going to stretch it out real quick here. If you can stick around and stretch. Awesome job. I am so stinking proud of you. Way to go. Andrea, Brianna, Jennifer, Annie. So many Yes I cans and holy bananas. I love it. That is what we are here for. Thanks so much, Instagram. Way to go, Heidi, Crystal. You guys are so awesome. Grab some water. Nice work. We're going to Keep these workouts live on Instagram and YouTube. We'll share the links. Check out stories for what we're wearing. I'm loving the crop version of everything right now with the belly because I don't have to buy maternity clothes, and it's going to work for me postpartum as well. So let's stretch out right where we started. Big inhale. Reach up. Exhale, baby. Back bend. Take it back up. Right wrist grabs left wrist up and over right side. Body stretch. Nice. Take your right hand, slide it down your thigh. Left arm reaches a little bit farther. Nice. Back to center. Big reach up. Left wrist right up and over to the left. Left hand slides down the thigh. Big reach. Nice work. Awesome job. Take it here. Take the hands behind the back. Interlace the fingers. Pull the knuckles away from the tailbone. Big exhale. Chest expansion. Hold here. Take the knuckles, both hands over to the right hip. Gaze over your right shoulder. Gaze over your left shoulder. Take it back. Both arms go straight back. Take them over to the left hip. Gaze over your left shoulder. Gaze over your right shoulder. Release the hands, flap the wings. Nice work. Nice work. Big inhale. Reach up nice and tall. Exhale. Sit down to the bottom of a nice little squat. We're going to challenge the knees here, babe. Nice little squat. Awesome. Keep those heels planted on the ground. Take the left hand, put it on the ground. Right arm lifts overhead. Nice thoracic spine rotation. Nice. That should feel really good. Switch it out. Other side. Big open. Nice work. So stick and proud of you guys for crushing this workout. If you feel good about your heart, right hands go down, hips go high. Let it all hang heavy. Take a nice wide leg forward fold. You can grab opposite elbows or biceps. Sway side to side. Bend through the knees. Roll up one vertebrae at a time. When I get to the top, two, big shoulder rolls. Up, back and down. Up, back and down. Standing quad stretch. Standing on my right leg. Left heel comes to the glute. Nice. Think about tucking that tailbone under. Tuck that tailbone under. Hips are right underneath the ribs. So proud of you guys. Thanks so much for joining us for this live workout. A good one to come back to. Switch it out. Other side as you're traveling. We're just looking for a good body weight sweat session. Perfect for the weekends. Quick and dirty. We love it. Again, special thanks to Lululemon for making this workout possible. Set it down. Nice work, you guys. Awesome job, Tim. Awesome job. Job. High five to you guys at home. We are gonna hit. Hope you have an awesome Saturday and we'll see you guys later. Thanks so much for joining us. Have a great day. We'll see you later. Instagram awesome job. You guys. Share Nice work. Awesome job. YouTube, you guys rock. You guys are so awesome. Thanks so much for joining. Nice work. Claire and Marlene and Jill, Katie, Brianna, you guys are so awesome. I'm really hoping that the wi fi streamed okay. Hopefully it did. You guys rock. Nice work. Thank you so much. Thanks so much for joining us. We are so excited to hit the pool with our kiddos. Thanks for joining. Nice work you guys. As always, if you like this workout, please do us a favor. Drop us a subscribe to our YouTube channel. Thanks so much for following along. And of course you can always find more free workouts@nourishmovelove.com have a good day.