30-Minute Bodyweight HIIT Workout (No Equipment) | Zero30 DAY 5

Welcome to 00:30, your zero equipment 30 minute full body workout program. I'm Lindsey Baumgren and today I'm leading you through a full body burnout. Today's workout is just your body weight. All you need is yourself, a mat, sweat towel and some water. Today's format looks like this. You have three circuits. We go legs, arms, total body and core. There are four moves per circuit. We're going to be alternating bodyweight strength training with powerful hiit cardio exercises. I'll give you low impact and high impact options depending on your fitness level. You get to scale today's workout to best suit you. OK? Each move is going to be 40 seconds of work followed by 20 seconds of rest. When I say 40 seconds of work, I truly mean 40 seconds of work. So give me your best for 40 seconds. And when I say rest for 20, you're really resting for 20. Okay? Working for 40, resting for 20. That's the plan today. All right, you're going to do each circuit twice and that's going to be our 30 minutes together. It's going to be a lot of fun. It's going to be sweaty and challenging. Do your best, forget the rest. Let's get ourselves started with a nice body weight warm up. Okay, so feet are stacked directly underneath my hips. I'm going to take a big inhale, reach up nice and tall, squeeze your core and squeeze your butt. Give me a nice baby back bend. Just opening up the chest and shoulders. That should feel really good. You're going to reach up to the top and you're going to alternate sweeps to the back. Warming up the sockets. Ball and shoulder sockets. Okay, so my shoulders soft bend in the knee. Core stays tight the entire time. There you go. Pedal it back. Just opening up through the chest. You have 4, 3, 2 and 1. Feet are gonna go a little bit wider here and I'm gonna sit right back into squats. Just down and up squats. Alright. Grounding down through my heels. Chest stays lifted. Nice and proud. All the way down, all the way up. There it is. Down and up. Inhale, down, exhale, stand. There we go. Getting a little bit lower with each squat. Just starting to warm up here. Nice. You have four. There it is. Three. Hold at the bottom in two and hold here and just pulse for me. Can you wiggle your toes? Get the weight in your heels. Wiggle your toes for two. 1. Stand up nice and tall and swim those arms other direction. Pedal them right towards me. There you go. You have four. Three, two. Let's jack it Out. Jack it, jack it. Start to raise that heart rate a little bit. Low impact. You're here. You're tapping and tapping. Staying low in those legs. Tap through. Jacks for 8, 7, 6. Hold wide in 5, 4, 3, 2, 1. Hold those feet nice and wide. We're going to push back side to side. Two pulses each side. Think about sitting those hips back towards that wall behind you. Chest stays lifted. Hitting those inner thighs. One more each way. Right here. Nice. Bring it back to center. Find a sumo squat. Heels and toes out. Tap and reach. Can you get those fingertips to the floor? Open up those hips. Good range of motion. Right here. All the way down, all the way up. Nice. Getting nice and low in those legs. Stand tall. Pull those inner thighs together. Right here you have four. There it is. Three. Nice. Two and one. Reach up nice and tall. Take the hands behind the back. Interlace the knuckles. Pull them away from your tailbone. Big chest expansion and give me a forward fold. Knuckles fall towards me. Hands drop to the mat. Nice, wide leg, forward fold. This should feel really good. Walk your hands over to one side of the body. Frame your foot from here. Find a nice lunge. Rise up. Pulse down in that lunge, Opening up this hip flexor right here. Pulse. 4, 3, 2. Full range lunge. Down and up. Lunge and stand, driving through that front glute. Today we do squats and we do lunges. You're gonna get it all. Nice. You have three. Awesome. Two and back to center, high knees. Option, drive, drive option. Run it out for eight. Seven, six. You got it. Five, four, three, two, one. Back that nice wide stance. Sink nice and low. Rotate the hips. Find that lunge. Other position. Pulse it down, opening up that opposite hip flexor. Okay. Four, three. Full range lunge. Let's go. Take it. Tap and stand. Lunge and stand, dropping that back knee to the mat. Stand tall. Squeeze through that front butt cheek. There it is. Nice leg. Should be nice and warm, right? You have three and two and one. Back to center this time. Butt kicks. Heels to the glutes. Get them up, get them up. Drive your heels towards your butt. Jack your arms. Right here you have eight, seven. This is it. Six, Five, four, three, two and one. You ready to work? Let's get into it. Okay, like I said, today's workout is three circuits. We're starting on the lower body, the legs. Grab a quick sip. Four moves in your lower body circuit. It goes strength, power. Strength, power. Starting on strength, your first move is a 2 pulse squat. So pulse 2. Stand on 1. Hold at the bottom and stand. Pulse 2. Stand on 1. That's your first move. I'll explain the rest as we go. 40 seconds on 20 seconds of rest. Are you ready? Legs on fire. Let's do this. Feet are shoulder width, distance apart. Chest is lifted. Two pulse squat. That's where we start this workout. In three, two. Let's go. Right here. Pulse two. Stand tall. Pulse two. Stand tall. Let's talk about the squat. Okay? I'm sitting my hips back, trying to find that 90, 90 bend. Okay? My knees and my hips get in line. If they can pulse at the bottom. Stand tall. I'm driving through my heels. There it is at the bottom. Maybe you can wiggle your toes during that pulse. Can you wiggle your toes? That means the weight's in your heels, right? Knees are driving out away from the body. Right there. That time under tension. We're increasing it at the bottom of that squat. You got 10 more seconds here. Yes, you can. Nice. Finish with me right here. Four, three, two. Stand tall. Walk it off. There it is. Okay. 20 second rest. I'm going to show you move number two. It is power option. A low impact, tap the toes. Reach. Tap the toe, reach. Opposite hand opposite to toe. Reach. You want more? Tap, explode, explode. Okay. Low impact or high impact? You're on in three, two. Let's go. Tap, push opposite hand, opposite toe. Explode. I'm going high impact. Okay, Right here. Boom. Tap the toes. Float high. You have 40 seconds of this. Find a cadence and a rhythm you can stick with for 40 seconds. It is gonna burn. It is gonna raise your heart rate. That's what I'm looking for. Push that heart rate right here. Come on. Yes, you can. You know your options. Low impact, tap and reach. Stay with me. Move at a fast pace. If you're tapping and reaching. Still trying to raise that heart rate. 10 seconds. Let's go. Let's go. Yes, you can stay in it. Come on. Finish. 5, 4, 3, 2, and 1. Walk it out. Yeah. That raise your heart rate. That's the goal. Holy bananas. All right, I'm gonna go to the side. Right foot forward, left leg lunge. Front kick. Lunge. Rear kick. We'll talk about it as we go. Right foot forward, left foot moves. Lunge. Front kick. In three, two. Let's go. Lunge. Front kick. Lunge. Rear kick. Reverse lunge. Front kick, reverse lunge, rear kick. Okay. Whoo. Going right back into that lunge. This could challenge your balance. It's not about how high I can kick. I can be right here. Okay? And Right here. You choose. Boom. I'm driving through the heel on the kick, keeping rib cage to hips open. That means on the front kick, I lean back. On the rear kick, I lean forward, driving through my heel. That standing leg should be on fire. Last one, you're out. You feel a standing leg. Holy bananas. Lateral lunge, lunge switch. Show you what it looks like. Lateral lunge to my right. Separate back to lunge, lunge, switch. Lateral lunge, Other way. You want something more lunge, step back, jump, switch, lunge. Okay, three, two, let's go. Lateral lunge, step back, jump, switch. Tap down, step straight back into that lunge. Outside leg, step straight back to lunge, jump, switch. You want low impact lateral lunge. Step straight back to lunge and just do a standing switch. Okay. Outside leg, straight back to lunge option to add the jump switch or not. That's up to you. Legs on fire, heart rate's high. This is a full body burnout. Starting on the legs. I feel my legs. Come on. 10 seconds. Here, you've got this. You've got this. Stay with me. 5, 4, 3, 2, 1. Walk it off. Grab a quick stick, grab a quick sip, grab. Grab a quick sip of water. And we're going to repeat that circuit. Same four moves, starting on your two pulse squat in 10 seconds. Catch your breath. Two pulse squat. Feet are shoulder width, distance apart. Weight's in my heels. Let's do it. Pulse two up on one. Low, low drive through the heels. This is where you catch your breath. Okay? You can always slow these moves down. It's all timed intervals. You work at a pace that works for you. Goals to catch the breath. This is strength and power paired together. Like I said, it's a full body burnout, baby. Okay, knees are driving out towards those pinky toes. Chest is up. Can you give me that toe wiggle when you hold that pulse? Yes. Glutes, hammies, quads, that's the top of my thighs. That's what's working for you. 5. Let's go, finish. 3, 2, 1. Walk it off. Nice work, you guys. You ready for that power? Opposite toe, tap, explode option. Take out the jump, take out the jump. You decide. Okay, I'm going to start low impact, and then I'm going to move into high impact, showing you the way. Low impact, you're with me. High impact, you're jumping. Okay, you're on in three, two. Let's go. Tap the toe, Reach high, tap and reach. Opposite hand, opposite toe. Give me that full squat at the bottom. Tap and push. High impact. You know the drill. I join you right here. Explode low. Up, down, up. Land softly on those feet. Give me a full squat at the bottom of each one. Come on. You're going to push your heart right here. That is the goal of this power move. Tap the toe, little core rotation. Explode high. What would it look like if I said 10 seconds? Come on, come on. Yes, you can. What do you got for me today? Right here. Push it. Push it. 5, 4, 3, 2, 1. Whoa. Holy bananas. That is a burner. Right, other leg. Left leg forward. Right leg goes. Reverse lunge. Front kick, Reverse lunge, Rear kick. This is a balance challenge. Your front leg is going to be on fire. Let's do it. 3, 2. Let's go. Reverse lunge. Front kick, reverse lunge. Rear kick. Those kicks drive through my heel. Yep, drive through the heel like I said. Ribcage to hip stays open. So on the front kick, watch my hips go back. Okay. Rear kick, I lean forward, keeping ribcage to hip open. Boom. Nice. Standing leg on fire. Where it should be. That's what we want. 10 seconds. Let's do it. Push it. Lunge kick, lunge kick. You got it. Finish. Three, two, one. Boom. Nice work. One more set on the legs. One minute break comes after this. Lateral lunge. Right back into that reverse lunge option. Give me the hop. Or don't you decide your workout? We're going to the right. Lateral lunge to your right in five. Come on, come on. Last set. Three, two. Let's do it. Lunge right back. Switch it out. So the leg that lunges goes right back into the reverse lunge. Take it wide, take it straight back. Come on. So we do each circuit twice. You get to know the moves. You do them the first time, you do them better the second time. Okay? Chest up. Can always take that hop out on that lunge. Switch. Just step back to lunge. Come on, come on. One minute break after this. That is what you are working for today, that one minute break. Earn it. Earn it. Come on. You got five seconds. Let's go. Finish. Three, two, one. Nice work. Grab some water. One minute on the recovery. Water, water. Legs are done. And we are moving on to arms. Okay. Moving on to the upper body. It is the same format. You have a strength move, a power move, a strength move, and a power move. Four moves focusing on the upper body. That's what it's going to look like. 40 seconds. 20 seconds rest. Same thing. I'm going to show you move number one. It is a push up with an Alternating punch. You can take the pushup from your knees or toes. You're going to give me a push up and then you're going to punch right. Give me a push up and then you're going to punch left. I'll show you how to take that from the knees as well. So there are options for everybody focusing on the upper body. That is strength. Move number one, you've got about 20 seconds left here on your rest. Soak it up and enjoy it, you guys, because we're going to move right through this. Same thing. 40, 20s, one more sip of water, Wipe that sweat away. Move number two, you're going to stay right on the ground. Army crawl with a burpee. Oh, yep, now I know it's coming. 10 seconds left on the rest. I'm going to start with the modifier showing you push up, punch on my knees, and then I'll join you on my toes. Let's go. We're all on in three, two. Let's go. If I'm on my knees, it's a push up and a punch. You can take the push up from the knees and the punch from the knees. Try to keep your toes connected to the mat. It's going to keep the low abs turned on. Your other option, push up from the knees, pop to the toe for the punch, drop to the knees for the push up, pop to the toes for the punch. Options for everybody. You want level three. You do it all from the toes, push up from the toes, punch from the toes, push up from the toes, punch from the toes. Like I said, this is timed intervals. You move at a pace that works for you. Challenge yourself. You have 10 seconds here. 10 seconds. Come on. Yes, you can stay in it. Finish. 4, 3, 2, and 1. Sit back. Quick stretch. You can push back into child's pose. I'm going to show you move number two. This is your power. Two army crawls. That is down, down, up, up, down, down, up, up. One burpee, two army crawls, one burpee. You're on in five. Let's go. Three, two. Let's go. Army crawl. Four, forearm, forearm, high plank, high plank, forearm, forearm, high plank. Right into a burpee. Here's your modification. From the knees. Down, down, down, down, up, up. Step in, stand up, step back. Lots of options for everyone. Okay, you got 40 seconds. Push that power move right here. Two army crawls, one burpee. Shoulders stay stacked over wrists. Take a nice wide base with the feet. Try and keep those hips from moving. You got a glass of water? On your back. Try not to spill it. Come on, come on. Five seconds here. Finish. Come on. Three, two, one. Sit back. Another child's pose for you. Move number three. Take it up to a standing position. It is a lat pull. Okay. Pull. Chest press. Standing arms. Gonna keep your heart rate high because your arms are above the heart flat. Pull with the chest press. Get them up. You're on in three, two. Let's go. Palms facing. Pull. Okay, here's the muscles. Pull, press. Think back. Chest, shoulders stay activated the entire time. There's a soft bend in my knees. My core is tight. Using my body weight to work my back, my chest, my shoulders. Keep that core tight. Squeeze your butt. Okay? How do I keep my core tight and squeeze my butt? Think about spreading the floor apart underneath you. Now focus on the upper body. Back, chest. Right here. Do you feel your shoulders? You should. Come on, let's go. Five, four, three, two, one. Shake it off. Nice work. That is a shoulder burner. Right body weight. It's amazing. Final cardio move for the upper body. Two jabs, two punch jacks. Boom, boom. Punch, punch, push, push, punch, punch, push, push. That's where you're at. You can always tap, tap. That's your low impact. You're on in three, two. Let's go. Jab, jab. Up, up. Boom, boom. Push, push. That punch comes from the backside of the body. Boom, boom. Strong arms. Let's go. Out, out, up, up, out, out. Up, up. Ha ha. Push, push. Let's go. Push, push. Let's go. Right here. Come on. 40 seconds of work to raise that heart rate. Power for the upper body. Yes, you can. Boom, boom. Strong arms right here. Punch it and jack it. 2 and 2. Let's go. Finish. 5, 4, 3, 2, 1. Two more punches for the finish. Nice work. Awesome job, you guys. Grab a quick sip if you need it. Same thing, same four moves. Right back down. Push up, punch, push up, punch. I'm going to start on my toes and drop to my knees when I need to. Ok? One pushup, one punch. You're on in five. Set it up. Come on. Three, two. Let's do it. Give me the push up the punch again. I like to take a nice wide base with my toes because I want to keep my hips square and stable. Lowering my body as one unit on the pushup. Elbows fall back towards my hips. Lead with my chest. Neck stays in line with my spine. Whoo. Starting to get nice and fiery. I'm dropping to my knees right here. Whoo. Push up. I'm going to Pop to my toes for the punch, knees for the push up, toes for the punch. That's what I'm going. You choose a level that works for you. You got 10 seconds. Let's go, let's go. Come on, finish with me. Come on. Five, four, three, two, and one. You're out. Sit it back. Child's pose. Ready for the power. Two army crawls, one burpee, two army crawls. Down to the forearms, up to high, plank twice, one burpee again. You can always take those army curls from your knees. You decide. You're on in five. Let's go. Set it up. Three, two. Let's go. Down, down, up, up, down, down, up, up. Give me the burpee. Explode up with power. Come on. Two army crawls, one burpee. Yes, you can. This is your full body burnout. Using just your body weight. You're gonna work for it. It's gonna be hard. This is hard. But you were made to do hard things. 40 seconds. You can do anything for 40 seconds. You know that. Come on, you only got 10 left. 10 more seconds. Let's do it together, team. Yes, you can. Yes, you can. So strong. Four, three, two, one. Holy bananas. Heart rate is high after that one. That's the goal. We're going to keep it high. My hands are going to go above my heart. That's standing. Pull, squeeze. Focusing on the back, laterals and chest and shoulders. Three, two, let's go. Pull, squeeze, push. Back, chest, push. How difficult this move is depends on how much you choose to engage your upper body. You decide. Okay. Palm, face me, palms touch right here. On that pull. Down. I'm really squeezing through my back. Okay, on that push, I'm thinking about pulling my palms together. Chest, chest, and back are the two largest muscle groups in your upper body. Work them, use them. Let's go. Five, four, three, two. You're out. One more move, cardio for your upper body. Back that jab, jab, jack, jack. So two punches forward, two punches overhead. Option to give me a tap, a tap, jab, jab, tap, tap or jack it. I'll start low impact and go to high. You're on in three, two. Let's go. Boom, boom, boom, boom, boom. Up, up, out, out, up, up. This is low impact, soft bending knees. The entire time you on high impact. I'm with you. Let's go. Boom, boom. Jacket, jacket. Come on. Punch, punch, push, push. 40 seconds. You choose your pace, your tempo. What do you got say? I always say what I got on Mondays looks different than what I got. On Fridays, you do your best. Give me your best today. What does that look like? Push that heart rate. Come on. Yes, you can. You're in those final seconds. Let's go. 5, 4, 3, 2, 1. Walk it off. Grab some water. One minute recovery right here. One minute rest. Nice work. Awesome job, you guys. Grab water. Circuit number three. Circuit number three. Your final circuit. It's your final circuit. You got this. Okay? Total body and core. That is circuit number three. Total body core. We're switch it up a little bit. We're going to go power, strength, power. Okay. Power, strength, power. I'm gonna show you your four moves. Your first move. Oh, this is a good one. Two shuffles with a squat jump. You're gonna go to your right first. Shuffle, shuffle, up, shuffle, shuffle, low impact. Shuffle, shuffle, down, up. Shuffle, shuffle, down, up. You're giving me a squat. Okay, you got about 15 seconds left on your rest here. Soak it in. We're gonna shuffle to our right, starting on power. Circuit number four. Are you in your last circuit? You do it twice. That's it, my friends. Two times through and you're done. Let's go. You're on in three, two. Let's shuffle, shuffle, shuffle option. Squat, jump, shuffle, shuffle. Give me the hook. You want low impact. You're giving me a squat. Shuffle, shuffle, squat, shuffle, shuffle. Give me the jump. Come on. You're nearing the end of this 30 minute workout. It's got to burn a little bit, right? You got to work, you got to earn it. Nothing in life comes easy, right? Come on, come on. You are strong, you are athletic. You are light on your toes, fast on your feet. Yeah. Let's go, let's go. You're down to the mat for core in 10. Come on. 10 seconds. Finish with me. You got this. Right here, right here. 5, 4, 3, 2, 1. Walk it up. Down to the mat. I down to the mat. I meant a good full body move. Burpee. Push up. Hold your squat. I'm gonna show you what it looks like. I'm gonna face the camera. Okay? I'm gonna do push up, step in, hold my squat. Step back. Push up, step in, hold my squat, step back. You're on it. Three, two. Let's go. Step or jump it back? Push up, step in, step back. Catch that heart rate. Right here. Push up, step in. Come on. You have two power moves. That's what the first move was. That's what this move is. Hold that squat at the bottom, nice and low. Okay? Remember which foot you're leading with. I'm leading with my right foot. Next time through, I'm going to try and lead with my left. Let's go. 10 seconds. Come on. Now we take that push up from the knees. You got this. 5, 4, 3, 2. Hold that squat. You're out. Now you're down on the back. Two core moves, two power moves. Two core moves. First move is a roller boat. Find a boat pose. Right here. Roll back, roll up and hold. Hold for three, two. Okay, you're gonna roll and hold. Roll and hold. I'll show you modification on the way. You're on. Three, two, let's go. Roll back, roll up. Hold for three, two, one. Option to hold behind the knees. Option a, hold here. 3, 2. Option B, arms come to the side. Hold here. 3, 2. Level. 3. You ready for it? Legs go straight. Hold for 3, 2, 1. That is your hardest level. Choose your level. Find that balance and hold. Hold for three, two, one. Nice work. All the way down, all the way up. Hold for three, two. Squeeze that core. Come on. Yes, you can. Right here. You got a 5 second hold for 5, 4, 3, 2, 1. Nice work. Awesome job. Down and your back. It's a single sided crunch. Okay, My left leg is bent, my right leg is long. Right here. Crunch. Push, crunch. Staying on one side of the body for 40 seconds, we are going to burn out those obliques. All right, you ready? You're on in three, two. Let's go. Single sided crunch right here. This is option A, right here. Okay. Left hand behind the head. Crunching. I like to put my right hand on my core so I can feel it working as I make that knee to elbow connection. If you're like, this is too easy for me, I challenge you. Send this leg long. Opposing leg goes long. Come on. Keep that ribcage pulled in nice and tight. Just focusing on one side of the body. Opposite leg can be bent on the mat or it can be set long. Choose. What challenges you today? Come on. Yes, you can stay in it. Right here. 5, 4, 3, 2, 1. You're out. Nice work. That is circuit number three. One time through, we do it again. This is how you finish your workout. Right here. You have four moves. This is it. Do every one your best effort. We go to our left this time. Mix it up. Two lateral shuffles. Squat or squat? Jump, you tell me. You're there in three, two, and let's shuffle, shuffle, shuffle, jump. Shuffle, shuffle, jump. Option. Shuffle, shuffle, squat. Shuffle, shuffle, squat. You decide. What do you got today? Two power moves. Two power moves. This is how we finish today's 30 minute workout. You got this. You got this. Come on, come on. Yes. That final circuit, always my favorite circuit because it means you have pushed yourself. You're doing it. Yes, you are. You're in it for 10. Let's go. 10 seconds. Push it, push it. Come on, come on. Raise that heart rate right here. 5, 4, 3, 2, 1. Whoo. Hands on knees. Yeah. That's where I am. Join me. That's where you should be, right? That is a cardio push. Push up, step and squat. Push up, step and squat. Show you from the side this time. Take my push ups from my knees. I'm tired. You're on. Three, two, let's go. Levels for everybody, okay? Oh, that's right. We got to change our lead foot. Change your lead foot, change your lead foot. Step it in with the other foot. Change that lead foot. Taking the push up from my knees, pop to the toes and then I go. Okay? You do your best, you forget the rest. Come on. If you ever thought you couldn't get a solid workout with just your body weight, I'd love to hear what you think now. Right? This is tough stuff, you guys. Tough stuff. That low squat, you're holding it and then you're putting your arms overhead. Hello, posterior chain. Every muscle on the back side of your body is working for three, two, you're out. Nice work. You guys are crushing it. Two more moves and you're on your back. It's core roller boats now. You know what's your level? Holding behind the knees. Legs long. You tell me. You're on it. Three, two, let's go. Roll back, roll up. Find that balance. Hold for three, two, one. Here we go. Roll all the way back, all the way up. Hold. Hold for 3, 2, 1. All the way back with a 3 second hold. You got this. Give me your best. Come on. Yes. Catch that breath right here. Focus on that core. Breathe it in. Those three second holds. They should be challenging. They should be challenging. Yes, you can. Nice work, you guys. Stay in it. Find those fist bones, Find that balance. Last roll, you're going to hold. Hold for five. Let's go. Five, four, three, two and one. Nice work. Single sided crunch this time. Right leg stays bent, left leg goes long. Here we go. Right arm behind the head. Single sided crunch. You know your options. This leg can stay bent or it can go long. You tell me. Last move. Bring it home, bring it home. Bring it home. Three, two. Let's go, let's go. Like I said, I like to place one hand on my core. I've had two babies. I have a three year old and a one year old. It's a little harder for me to find those core muscles and get them properly activated. Touching the muscles that I'm working tends to help me. That's just one thing that works for me. Find what works for you and do that. Like I said, this is option A. You want to scale it up. Option B, other leg is long. Okay. Think about keeping that rib cage pulled in nice and tight, avoiding all coning and doming in the stomach. Exhale as I make that knee to elbow connection. Knee stays earth. Sorry. Knee. Chin stays off the chest. Chin stays off the chest. Let's go. Three, two. You're out. Whoa. I'm giving you a pound at home. You did it. We go long body stretch right into a long body stretch. Arms so long, legs so long. Give me a big inhale and a big exhale. You did it. Nice work. Pull your knees towards your chest. Just give me a nice spinal roll right here. Just low rolling that low. Back side to side. We're gonna go happy, baby. Finding the inside arches or soles of my feet. I'm gonna kick into one leg. Doesn't matter. You're gonna do both. Kick into it. Feel that quad. I'm sorry? Your quad, your hamstring, the back of your leg and your inner thigh. Your hamstring and your inner thigh opening up. Kick into your other leg now. Hamstring inner thigh. There it is. Nice work. Bring it back in. Nice. You're gonna send the legs long. Pull that right knee in towards your chest. And now pull it slightly out towards your right armpit. Okay? You're gonna open up this hip range of motion for squats and lunges. Right here. Bring it back to neutral. Send it long. Option to hold here. Option to climb up your leg, lifting your neck and shoulders off the mat. Go ahead, give yourself a nice ankle roll here. Little ankle mobility. So supporting all those squats, all those planks. Nice. Hold here for 3, 2. We're going to switch it out. Other side. Pull the left knee in. Open it up slightly towards that left armpit. Nice. Bring it back to center. Go for that hamstring. Back of the leg stretch. Option to climb up your leg. Find that ankle. Mobility. Rolling out that ankle. Nice work, you guys. I'm so proud of you. You did so great today. Way to crush the workout. Best part about this program. You can come back and do any of these workouts at any time or you can stay true to the program and keep moving. We got upper body. We have lower body. And then we have today's full body burnout. Nice. Pull the knees towards the chest. Cross the ankles. Roll yourself up to a seated position. Find a comfortable seated position. Plant one hand on the ground. Up and over. Big side body stretch. Open up those obliques and lats. Other side. Big side body stretch. Bring it back to center right here. Plant your feet on the ground. 90 degree bend. Fingertips are facing my butt. I go. I'm go. From the side so you can see this. Reverse tabletop. Bridge the hips towards the ceiling. Just let the deck hang. Heavy opening up through the chest. Shoulders squeezing through the glutes. So good for everyone who is hunched over a desk, a baby, whatever that is for you. You guys, open up that chest. This is my favorite. Sit those hips back. Awesome job. Give yourself a round of applause. You crush this 30 minute full body burnout. I hope you loved it. Strength and power. You did it. Nice work. I hope to see you again. As always, you can find more of my workouts below on this page. And I look forward to sweating with you. Nice work, you guys.