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

There we are. Good morning you guys. I am just so pumped to be here with everybody. Good morning. Good morning. We are coming at you live. Like I said, I have a different backdrop. We are coming at you from the lake. See if I can brighten things up here for you guys on YouTube. There we go. See if I can get it a little bit brighter here. Nice work. Technical difficulties. Missing my team this morning. I'm like setting up by myself. I'm like, oh no, I gotta set up the timer. I gotta do all the things normally. I have my amazing team with me. It's a little bit dark on YouTube. We are looking good on Instagram. Let me see if I just change my angle here. Do things brighten up for you guys if you come over here? No. Maybe a little bit negative. No, we're a little bit backlit. Sorry, YouTube, you're a little bit backlit. It's just how we're gonna roll today. We are set up and we are gonna go. Okay, perfect. Nice. Looking good on Instagram though. Looks nice and bright. The joys of working out outside. I have no control over all the things. Can you see my face now? There we go. It's a little bit dark. Okay. Good morning you guys. We have so many fun new people joining us. Nice work, Claire. You have all the ladies in your family joining you. So excited. Good morning, Harley. First live workout. Doing it with your sister. I love it. Liz. Oh. Welcome members Liz and Diana and Jennifer. Sarah. Oh you guys, I'm just so excited to be here with you. We have so many people also joining from the lake and if you are in Minnesota it is going to be a sweaty one because it is stinking hot out here. It is, it is warm already. It is 8am and it is warm. So we are going to have a a nice warm live workout today. A very warm one. Okay. So I'm excited to get this party started. It's just me today you get just me. Like back to the OG NML days where I'm just here with my iPhone at the lake filming a workout. So I'm really pumped to work out with you guys Today we have a 30 minute full body workout and is brought to you. I'm wearing my red, white and blue in partnership with my good friends at Lululemon. I will link everything I am wearing below. These are my favorite. Just like throw on shorts for running errands, working out all that. They are the track that I am a 5 inch inseamer. I'm a mom now so I like my Shorts a little bit longer. They also come in 3 inch inseams. If you prefer the shorter inseam. All right. But I will link everything I'm wearing below. I'm excited to sweat with you guys on this HA holiday 4th of July weekend. Welcome. I know we have some people joining us from all over the world. So excited to be here with you guys. And I'm gonna tell you what your workout looks like. It is a 30 minute full body body weight circuit workout. Okay. So 30 minute full body body weight circuits. I feel like I'm just a shadow on YouTube. I'm so sorry. It's so dark. I'm like, let me see if I can come over here. Can we change if I go right here? Would this be better for you guys? Could you see me better if I go here? I'm like here, let me see if I can. I'm gonna. I might move things around. Sorry, I'm like last minute shuffling. It's just so dark. Can you see me better now? No. You really can't. Okay, so we're just gonna stick with the original plan. Sorry guys. The joy is a fun live workouts. In order to get the lake view, you have to deal with a dark me. All right. Okay, party started. 30 minutes full body. It looks like this. You have four circuits. There are three moves per circuit. You're doing each move for 30 seconds on 15 seconds of rest. We call it dirty 30 style. So this is going to be a true Dirty 30 workout. Okay. We're going to hit the whole thing, everything head to toe. And I'm going to promise there's probably going to be a really fun burnout round. Ok? Burnout fireworks. We got to add some fireworks to this workout because it is fourth of July style. So let's get ourselves warmed up and then we're going to jump into the next 30 minutes together. I'm going to start my timer. It's just good old me today. All right, you guys, let's warm up. One of my favorite warm up moves I've been doing. Hands right here. Let's go. Hands behind the head. Feet are shoulder width distance apart. You're gonna go hinge squat. Hips high. Stand tall. Hinge squat, hips high. Stand tall. Show you from the side. Initiate with a hip hinge. Drop the hips. Hips go high. Stand it tall. Getting the hammies glutes. Hammies. Stand tall. Nice work. Hinge squat, Stand nice. Hips down, hips high. Awesome work. Keep flowing through that. I'm just going to check the comments. I want to make sure you can hear me and lighting is okay. Nice. You can still see me. Awesome. Beautiful day to work out. Yes, it is. Excited to be here. Awesome. Everyone's looking good. Okay. Just want to make sure you can hear me. Two more. Nice. It's harder when it's just me. I'm so grateful for my team right now. Missing them. They're amazing. Nice work. Last one. Big inhale. Reach up. Nice and tall, baby. Back bend. Hands come behind the back. Just give me a nice big chest expansion. Pull those knuckles away. Open up those chest muscles, flap those wings. And at the lake for a couple days, been doing different activities, like kayaking. My shoulders are a little bit sore. Not working out as much. Nice. Let's go into shoulder sweeps. To the back. Sweep it, sweep it, sweep it, sweep it. Stop bending the knees. Core stays tight. Nice. Switch directions. Bring it forward. There's those big swim strokes we've been doing at the lake. Big swims. Nice. Go four, three, two, one. Let's drop into squats. Down, up, down, up. Nice. Driving through your heels to stand you tall. Pushing those knees out towards those outer three toes. It's all timed intervals today, so you're going to take it at your pace. I don't have a modifier with me today, but I'm going to do my best to show you modifications for all fitness levels. You do you right. All right, we're going to go into a two pulse squat. Two squat, jack. So it looks like this. Hold at the bottom, two, jack, jack. Nice. Hold at the bottom. Two, jack, jack. Gonna give you a preview of the moves you're gonna do today. Functional warm up here. Nice. Nice. Jack, jack. Two more. Pulse two, jack, jack. Nice work. Pulse two, jack, jack. Awesome job. I'm gonna go this way for you guys. We're gonna go walk out. Plank steps, though. Hinge it over, walk out, Find that high plank. Walk back in, stand up tall, take it out, walk out, find that high plank. Walk it back in, stand up tall. One more, walk it out, find that high plank. Hold here. Give me a push up. Shoulder tap, shoulder tap. Push up. Shoulder tap, shoulder tap. Two more push ups. Shoulder tap, shoulder tap. Last one. Push up. Shoulder tap, shoulder tap. Nice. Hold that plank. Right foot goes outside right hand. Nice. Big easy twist. This should feel really good. Yes. Gaze follows fingertips. Drop the elbow towards the ankle, the calf, the knee, whatever you can get to today. You're just opening up those hips. Rotate back. Open. Gaze follows fingertips. Set it down. Switch it out. Left foot outside left hand. Big easy twist. Gaze follows Fingertips. Drop the elbow. Open the hips. Nice work. Take it back up. Set it down. Let's do it one more time because it feels really good. Step it wide. Open it up. Nice. Drop the elbow. Open it back up. Set it down. Switch. Open it up. Drop the elbow. Open it back up. Set it down. Switch. Now set the right foot outside the right hand. You're going to pulse two. Switch. Pulse two. Can you jump or step your feet? Switch pulse two. Jumpers that pulse two. Nice. Here we go. Go, four. Go three. Go two. Go one. Nice work. Slow burpee. Step and step. The right foot, the left foot. Stand tall. Switch that lead foot. Take it down. Step back. Step back. Step in. In slow burpees. Down, down. Nice. One more. Hold high, hold high. Right here. Let's jack it. Go. 8, 7, 6. You got it. 5ft are nice and wide. In 3, 2, 1. Let's hit side to side. Hit side to side. Side to side. Nice. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Drive the knee up. High knee, high knee. Let's go. Hit right, drive up. High knee, high knee. Hit right, Drive up. High knee, high knee. Nice work. Hit right, drive. One, two. Hit right, drive. One, two more. Hit right, drive. One thousand two. Last one. Hold those high knees. Walk it over if you need to. You're gonna hit left in 3, 2. Let's go, let's go. Hit left, drive up. High knee, high knee. Hit left, drive up. High knee, high knee. You can always march it or drive those knees up. You decide. Make it low impact or high impact. Today. Your workout, your workout. Drive. Come on, come on. Nice work. Drive up. Two more, two more. Hit left, drive up. Nice work. Nice work. Last one up. Nice. Let's just go. Step back. Lunges. Go for a pulse two. Stand up, Switch. Pulse two. Stand up, switch. Pulse two. Stand up, switch. Nice work. Awesome job, guys. Pulse two. Pulse two. That heart's gonna get high today. Nice work. Nice work. They're with it right here. Nice. One more each way. Awesome job. Couple little upper body combos. Ready? Here we go. Doesn't matter which way you start. Just turn one way. You're gonna go jab, cross, hook, upper. Jab, cross, hook, upper, jab, cross, hook. Getting that nice spinal rotation. Hook, upper, jab, cross, hook, upper, jab, cross, hook, upper. Last one. This way. Nice. Hold it center. Run it out. Run it out. Go. 8, 7, 6. Switching sides in 4, 3, 2. Let's go. Jab, Quick cross, hook, upper, jab, cross, hook, upper. Jab, cross, hook, upper. Nice work. Getting the Hang of it. So when it comes to do it in the workout, you're really going to crush it. Last one, Cross hook upper. Let's go butt kicks. Pull those heels towards those glutes for eight, seven, six. You got it. Five, four, three, two, one. How we feeling? Are we warm? Are we ready to do this thing? Whoo. We're about five minutes in and all the curly hairs are coming out. It is nice and warm in here. Especially nice because I got to drop into a squat to see you guys on YouTube. Hello. Legs on fire already. First live. Welcome. Nice work. Hi you guys. So excited to be here. Erin, we're excited to have you. Welcome. Veronica and Crystal. Nice work. So glad you guys can still see me. First live. Welcome, Kim. Awesome job. We're making our best of it as we work out here. Nice. Yes. This will always stay live, you guys. It'll always stay live. So you can come back and do it anytime. Grab your water if you need a quick sip. We're going to jump into the first circuit. OK? Remember that move I showed you in the warmup? Two pulse squat, two squat jacks. That's your first move. OK? Two pulse squat, two squat Jacks. You do it for 30 seconds of work followed by 15 seconds of rest. Then we're going to hit the deck. Two push ups, two shoulder taps. It's all two, two in this first circuit. You got three moves per circuit. Okay. We're typically gonna go a little bit of strength, maybe pick it up a notch or add an intensity level and then we're gonna go big. Full body burnout for move number three. Sound good? You excited? I am. I'm pumped to be here. Knock out my workout. My kids are like either still in bed or upstairs having pancakes. I don't know. Dad's on dad patrol, right? But what is it with children waking up earlier on vacation? My little baby is just like up at 5:00am but okay, here we go. 30 seconds on, 15 seconds off. Two pulse squat, two squat jacks. Yes. It starts in three, two. Let's go, let's go. Pulse two jack jack. Nice. Pulse two jack. If you want to go low impact, your option. Pulse 2 Tap, tap. There it is. Pulse 2, tap, tap, tap to Jack. Pulse 2 Jack Jack. You decide. Going to add a little time under tension today with some pulses because we're using just our body weight, no equipment. Nice work you guys. Come on, you're already in that final five. Woo. You got it. Three, two, one. Rest for 15 seconds. We're gonna go two push ups. I'll see if I can face you guys. Face camera. We got two push ups, two shoulder taps, two push ups, two shoulder taps. Hold high in that plank here. Here you want to drop to your knees. That's your modification? Yes. We go in three, two. Let's go. Down, up, down. Hold that plank nice and strong. Tap, tap. You don't have to speed through it. You don't have to speed through it, especially if you're striving to get those push ups from your toes. Lead with that chest elbow. Fall back towards those hips. Nice work. Big. Nice, strong core here. 10 seconds, guys. Dirty 30s, they go fast. Dirty 30s, they go Fast. Come on. 4, 3, 2, 1. Nice work. I don't have my partner. Rachel, it's highly. What is the best way to get up off the ground after a push up? It's a burpee, right? You have one burpee. Always stack on your squat jack. So we go one burpee, one squat jack, one burpee, two squat jacks. We're there in three, two. Let's go. One burpee jacket. Nice burpee Jack, jack. Nice burpee. One, two, three. Nice. So you keep going. If you don't love the up down. Okay, we're at four. Then you can always just give me squat taps. Big squat jacks or squat taps. This is your option. This is your option. Okay, nice. I'm at four. You're probably five. You're probably at something different. Just keep going. You're in it for three, two. Good, you're out. Rest. Those are your three moves. In circuit one, we're going to do it again. Two pulse squat. Two squat jacks. Two ball squat. Two squat jacks. In three, two. Let's go, let's go. Pulse two, jack jack. Here we go. Pulse two jack jack. Nice work. It's gonna be a tough one today. You guys gotta get that heart rate up. Nice. Good old big bodyweight hiit circuit to kick off that Fourth of July crew. Come on. Come on. Nice work. Or maybe you've already been in vacation mode and you're really on the struggle bus because you're like, I haven't worked out a couple days. Feel a little lethargic. Come on. 5, 4, 3, 2. You're out. Back down. Two push ups. Two shoulder taps. Two push ups. Two shoulder Taps. Let me tell you, push ups are always harder when your heart rate is high. Yes, Everything's harder when your heart rate's high. We go in 3, 2, 1. That's why we're doing this working on building that cardiovascular endurance, strengthening those heart muscles just as much as we're strengthening our chest, shoulders, triceps, Here, core. Two shoulder taps. Nice work. Two push ups. Two shoulder taps. Awesome job. Ten seconds, guys. Ten seconds. Yes, you can stay with it. Five, four, three, two, and one Club bananas. We're out. And we're into burpees. One burpee, stack on your squat jacks. One burpee, one squat jack. One burpee, two squat jack, stack on your squat jacks. Options? Stay high. Just squat jacks or taps in three, two. Let's go. One burpee, one jack. Come on. What did you get to last time? Can you beat it this time? Yes. Come on. Nice. This is your motivation right here? I'm not gonna lie. I normally don't do this challenging of a workout at the lake on the weekends, but I'm here showing up for you guys. Come on. Show up for yourself today. 4, 3, 2, 1. Circuit one in the book. Water up. You have four circuits total, so that means we got three left. We're holy bananas right out of the gate. How we feeling? Yes. Those fishermen look like they want to work out. I know. I'm like, so many people are going to be going past me and like, this woman's crazy. What is she doing? It's the nature of my job, all right? No one truly understands what I do. Everyone's just like, you're like a trainer somewhere, right? Kind of. Sort of, yeah. All right, here we go. Circuit two, two. Pulse, lunge, knee drive. Okay, so you're gonna alternate. So you're gonna go. Step back. Pulse two, drive switch. Pulse two, drive. Optional high knee switch at the top. Okay. Pulse two, switch. Okay, I'll show you your option if you want to amp that up a notch. We got options for you. All right, step back. We'll go right leg back. Pulse two. Knee drive. Switch. In three, two. Let's go. Step back. Pulse two. Knee drive switch. Pulse two. You can just drive it and switch it. Pulse two. Or you can give me a little high knee switch. Pulse two. Little high knee switch. Pulse two. You really want to amp it up today. Pulse two. Big jump, lunge switch. Pulse two. Big jump, lunch switch. Pulse two. Can't tell you how good it feels to do jump lunges again. It's been probably one of the moves I've been most scared to do since my knee surgery. Take it at your level here. Your four, three, two, one. Nice work, guys. Awesome job. Now you're gonna hold that lunge. We'll go right leg forward, left leg back. All right, you're gonna make half rainbows with your hands. I'll show you what that looks like. You're gonna hold. Here we go. In three. Find that lunge. Two. Now, as you're on train tracks, right here, draw a rainbow. Half rainbow, half rainbow. Half rainbow. Half rainbow. Take it out to your sides. Right here, draw half rainbow. Arms are at my sides. Half rainbow. Palms are down for the first set. We're going to go palms up when we switch legs. Second time, it's an isometric hold for the legs, working the shoulders with just that body weight. Drawing a rainbow. A rainbow. A rainbow. Palms are down. Yes. Can you drop that back knee an inch? Come on. You're here for 5, 4, 3, 2, 1. Nice work. Feel that lunge. All right, here we go. Lateral lunge 2. High knees, like we did in the warmup. We're only going to hit right. Hit right, hit right, drive. One, two. You're always hitting right. You're always hitting right. Yes. In three, two. Let's go. Hit right, drive. One, two. Hit right, drive. One thousand two. Come on. Hit right, drive. One and two. Nice work. You're always hitting right. Yes. There it is. Hit right up. 1, 2. High knees are just optional. You can always just give me the lunge knee drive you. Do you. This is where the sweat really starts to fly in those arms. Come on. Nice work. I'm thinking rib cage to thigh. Drive up, drive, drive. Yes. Five, four, three, two, and one. Nice work. You're going to repeat those moves. Two, pulse, lunge, switch. Option. You go to a pulse lunge and switch start low impact. We'll go high impact. Step back left this time. In three, two, go. Pulse two, drive, switch. Pulse two, drive, switch dot Pulse two, drive, switch. This is low impact. Okay? Come on, take it up a notch. Pulse two, jump, switch. Pulse two, big jump, switch. Pulse two, big jump, switch. Come on. Yes, you can. Yes, you can. Maybe you could try it for the last 10 seconds. You're already in those final 10. That 30 seconds goes fast. That's why we call it Dirty 30s. Come on. Five, four, three, two. Give me one more big jump switch. There it is. Yeah, Team, here we go. Hold that lunge. What? Do what we did. This way. Left foot forward, right foot back. Palms are going to go up this time. Palms are going to go up this time. Find that lunge. Hold it nice and low. Palms are up this time. And you're going to draw that rainbow. But palms are up. Okay? Feels a little bit goofier. Yes. Okay, palms are up towards the ceiling this time. So I think you could go palm down, palm up. Let's go palm down, palm up, thumb down. That feels better. Thumb down, thumb up. How low can you hold those legs in that lunge? Thumb down, thumb up. Let's go. Come on. Feel that fire in those legs building. 5, 4, 3, 2, 1. And you're out. All right, here we go. Lateral lunge. Hit left, two high knees. Hit left. You're just hitting left. Just hitting left with two high knees. All right, let's do it, guys. You're there in three. Come on. Two. Let's go. Knock it out. Drive, hit left. Drive, drive. Hit left. Up. Nice work. Hit left up. There it is. There it is. Come on, come on. Finishing Circuit two. Finishing Circuit two Nice and strong. Let's go. Right here. Come on, Come on. Use those big, strong legs. Heart rate's high. Heart rate's pumping. Only 10 seconds left, team. Only 10 seconds left. Let's go. Let's go. Earn it. Right here. You're in the final. 5, 4, 3, 2 and 1. Nice work. How we doing? Water up, two circuits down. Right. If I'm gonna work out on vacation, I'm gonna make it worth it, right? Show up. We're making it worth your time. Come on, put in the effort. Harder than it looks on paper, says Kelly. Right. Always. Always. Loving it. Liz. Awesome. Out of breath. Audrey, I hear you. Nice work. Welcome, Fiona from Germany. Excited to have you with us. All right, team, you ready? We're moving on. Circuit three. Circuit three. All right. Oh, my legs. My legs are on fire. All right, and this is what we're going to do. It's a pulsing lunge squat. Never going to come up to standing. That's what makes it hard, right? Okay, you're going to get low, you're going to start. Here you go. Squat lunge. Squat lunge. Squat lunge. You never stand up. You want to stay constant tension for that entire 30 seconds. That's what makes it hard. Right? We're going to go right from that into that jab, cross hook. Jab, cross hook, upper. Ok, we'll start slow and then option to crank it up a notch if you're feeling good about it. All right, let's find that nice squat. Find that nice squat. Yes. Get nice and low. Feet are shoulder width distance apart. They can be a little bit wider if you want them to. I gotta make sure I have room to step back. Lunge, sit nice and low. You're gonna start here. Squat lunge, squat Lunge. Step back. Right. In three, two. Let's go. Squat lunge, squat lunge. If that doesn't feel good for you, your option is to hold a wall sit or a wall a squat. Yes, you can hold a squat. Tiny pulses down. You're never standing all the way up. You want constant tension on these legs right here. Constant tension on these legs. Yes. Come on, come on. Squat, lunge, squat, lunge. Stay low. 10 seconds. Come on. Feel that fire building? Yes. Upper body's next. 5, 4, 3, 2, 1. You're out. Nice work. Doesn't matter which way you go. I'm gonna go right arm here to go. Jab, cross, hook, upper. I'm gonna do my first two slow. First two, slow, Then we pick it up. Yes. Three, two. Let's go, let's go. Jab, cross, hook, upper. Last one, slow, Take it. Jab, cross, hook. Pick it up. Right, Here we go. Jab, cross, hook, upper. Jab, cross, hook, upper. Jab, cross, hook, upper. Nice. Four punches, come on. Any way you want to throw them. Core stays tight, biceps are flexed. On the hook in the upper. Let's go. Nice. Come on. Yes. Put something into it with those hips. Three, two, one. Nice work. You ready? Finish your move. We're gonna go runner squat first. We'll do running, that lunge next. So you go. Run, run. Drop it low. Ski, ski. Drop it low. Two skis. Drop it low. Option. Squat it out. Three, two. Let's go. Let's go. Run, run. Drop it low. Run, run. Drop it low. Run, run. Straight from the side. Run, run, Drop it low, drop it low. Come on. 30 seconds, runner squat. We'll do a runner lunge next time. Option. You can always stick with squats. When in doubt, squat it out. Let's go. Ten seconds. Come on. Five, four, three, two. You're out. Nice work. Those are your three moves. Three moves in circuit. Three. Back to pulsing squat lunge. Back to pulsing squat lunge. You got five seconds. Find that low squat. Three, two. Let's go. Let's go. Squat, lunge, squat, lunge, lunge. Nice. Chest up, eyes up. I see you, you see me. Let's go. Come on. Squat and lunge. Squat and lunge. You got it. Nice work, team. Come on. How low can you stay in those legs? You got it. 10 seconds here. 10 seconds here. Nice work. 5, 4, 3, 2. You're out. Legs are feeling it today. Other side. Other side. Jab cross. I did that wrong. Jab, cross, hook, upper. Too slow. Then we crank it out. Three, two. Let's go. Let's go. Jab, cross, hook, upper. Jab, cross, hook. Speed it up. Jab, cross, hook, upper. Jab, cross, hook, upper. Nice. Yes. So many of you guys have been asking for more kickboxing workouts. I always find a way to build it in to bodyweight workouts. Good way to get those muscles flexed in the upper body. You determine how hard it is by how much tension you add. 3, 2, 1. Right. Really gonna flex those arms. Can you believe it? Right? Runner lunge. Almost done with Circuit three, you guys, we're almost done. Hooks like this. Run, run. Drop it. Low lunge this time. I'll show you from the side. 3, 2. Let's go, let's go. Run, run. Drop it low, high, high, low, high, high, low, high, high, low. Nice drop. Yes. Come on. Nice work, team. You got this. 10 seconds here. 10 seconds here. Stay with it. 5, 4, 3, 2. You're out. That is circuit three in the books. Circuit three. Bring in your sweat towel, your beach towel, whatever you've got near you. Go down to the ground for circuit four. Okay? And then we're going to bring it back up for a fun little bonus round. All right? We're bringing it down to the ground first. Circuit four, okay? We're going to go single leg or double leg glute bridge to start. Good old glute bridge. Glute bridge, some tricep dips, right? And then we'll do some core. All right? I'm going to go single leg. Go single leg or double leg? Double leg glute bridge right here. Heels are nice and tight to the butt. Pull the ribs to hips. Neck and shoulders are resting on the ground. Up from here, okay? Not about how much arch I can get in the back. Keep that rib to hip connection right there. I'm gonna go single leg. Okay? That means we're doing 30 seconds. Just once each leg. Yes. Three, two. Let's go. Doesn't matter which leg you're starting with. Single leg or double leg glute bridge. 30 seconds. Driving through that heel. Either way, making that rib to hip connection. You want to make it a little more challenging. Bring those arms up over your head instead of at your side to stabilize you. Bring them up overhead. Nice work. Draw that heel nice and tight to the booty, never letting the hips or butt touch the ground. Constant tension on those glutes. You got it, team. Come on. Three, two, Last one. Nice work. From here, you're coming up, but legs are at 90 degrees. Fingertips are going to face my butt. I'm going to Come up. I'm going to go dip, dip, walk out. Reverse plank, walk in. Two mini tricep dips. Three, two, let's go. Dip, dip, reverse plank walk in. Here we go. Dip, dip, reverse plank walk in. Your option is to grab a bench or a chair if you got one by you. Get a little bit more range of motion on those tricep dips. Yes. Nice work. Come on. Dip, dip. Just shooting those elbows straight back towards that wall behind me. Dip, dip, walk out. Walk in. Come on. You're in it. Three, two, you're gonna finish this one. Walk out, walk in. Nice work. You're done. Take it down. Hollow rock. I'm gonna hold arms overhead. I'm gonna hold here for four seconds. I'm gonna come up and do four seated twists. Back to hollow rock. Hollow rock in three, two. Let's go. Hold for four. Three, two, one. Come up, twist. One, two, three, four. Roll back, hollow rock. Hold here. Option one, leg could be on the ground. Roll up. Hold here. 4, 3, 2, 1. Then you switch the other leg up. Hold here for four. Three, two, Come up, Twist for four. This is it. Three, two, one. Nice work. So you can have both feet floating. You can have one foot on the ground, right? Whatever feels good for you today. Your workout, you're taking it all the way back. Single leg, glute bridge. Other leg on the ground or double leg. Doesn't matter. You're there in three, two. Let's go. Glute bridges. Remember, you have that option. Bring those arms up overhead. Take away that stability you're giving yourself with your arms at your side. 30 seconds of bridges. Single leg. Ribs to hips. Ribs to hips. You got it. You got it. Come on, Come on. Nice work, team. Nice work. Awesome job. He'll go straight up squeezing through this glute. Yes. You're there for three, two. Last one, last one. Nice work. Come up. Legs are bent at 90 degrees. Fingertips are facing my butt. Two little baby tricep dips. Reverse plank walkout. Two tricep dips. Reverse plank walkout. Come on. Finish circuit four. Nice and strong. Yes. Three, two, let's go. Dip it. Dip it out. Out. In. In. Dip it. Dip it out. Out. In. In. Nice work again. Just shooting those elbows straight back towards that wall behind you. Little breeze right there. Oh, that feels good. Sweat is really flying here. Nice work. Glad we're doing this nice and early. Get it done. Get it done. That iced coffee's on the other side. Those electrolytes, whatever you're working for. Three, two, one. Nice Work, guys. Right here. I'm going iced coffee first, then electrolytes later. Love me that combo. Here we go. Four second hollow rock. Hold Four second hollow rock. Hold four. Twist in three, two. Let's go. Hold for four. Three, two, one. Up. Twist, four, three. You can always have one leg on the ground or both feet on the ground. Yes. Make it work for you. Hold. Hold for four. Can you get those arms overhead? Three, two, come up. Twist for four. Three, two, one. Nice work, guys. Ten seconds. Hold for four. Three, two, One. Bring it up. Twist for four. Three thousand two, one. And you're out. Nice work, guys. That is four circuits down. Use that towel. Wipe out that sweat. All right, how we feeling? How are we feeling? Nice work, team. So proud of you for showing this. Way to get it done. Nice work, Hannah. You're gonna do it on lunch break. I love it. I love it. Nice work, you guys. You're so amazing. You guys are so amazing. The burn is real, right? Four months pregnant. Can we all give a shout out to Michelle doing this? Four months pregnant. Whoop, whoop. Okay, team. All right, you guys, you ready for the bonus round? Are you ready for the bonus round? Yes. Team Ice Coffee. I'm with you, Michelle. Team ice Coffee. All right, grab that water. We don't need the timer for this one, guys. We don't need the timer for this one. If you've done some of our workouts before, you know I know it's coming. It's 10 reps of every move we just did. We'll skip some, we'll throw some in. It's 10 reps. It's 10 reps. We're just flying through it. So you're going to give me 10 squats, then you're going to give me 10 squat jacks, then you're going to give Me 10 push ups. Okay? We'll keep going through it. 10 shoulder taps. Okay? You can go at my pace or you can go at your pace. You can count them. You're just going to do 10 reps of every move we've done. Say yes, I can. Yes, I can. It's the burnout round. Your 10 squats start in three, two. Let's go. Go. 10, 9, 8. You're going right from this into squat jacks. Yes. 5, 4, 3, 2, 1. Let's go. Squat jacks. 1, 2, 3. Come on. 4. Wide at the bottom, narrow at the top. Let's go. You got 5 left, 4 left, 3 left. Hit the deck. 2, 1. You got 10 push ups, knees or toes. Your pace, your Tempo. Let's go. Ten, Nine, eight, seven. Come on. Six. Yes, you can. Five, four, three, two, one. Hold that plank. Hold that plank. Ten shoulder taps. Just go. One, two, three. Knock it out. Four, five, six, seven, eight, nine, ten. You ready? Ten burpees. Ten burpees. Your pace, your typo. Come on. I'm gonna do a burpee with the jack. Since that's what we did in our workout. That's three for me. Come on, count your reps. Nice work. If you're with me, that's eight. Nine. Lost my rocks. Ten. There we go. All right. Ready? Going to go. Twenty setback lunges. Twenty setback lunges. Here we go. One, ten per leg. Two, Three, four, Five, six, seven, eight. Come on. Nine. Instead of lateral lunges, got ten left. Ten. We're going to go skaters again. You're going to do 20 skaters, 10 per leg. Where we at? Here we go. You got five, four, three, two, one. Okay, ready? So you're gonna go skate, skate. You're gonna hit side to side. You get 20 total. Each time is 1, 3, push right, and 2. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9. 10. Halfway. 10. Come on. 9, 8, 7, 6, 5, 4, 3, 2, 1. How we doing? All right. Instead of the pulsing squat lunge, you're just going to give me 10 squat jumps? Yes. 10 squats or squat jumps. You decide. 10 squats or squat jumps? Yes, we're going. Three, two. Let's go. 10, nine. Come on, big finish. Eight, seven, six, five, four, three, two, one. Crush it. Come right here. Just 20 jabs to the front. So you're gonna go one, two, three. We're gonna knock it out. 20 in three, two. Let's go. Let's go. One, two, three. Just keep punching to the front. Seven, eight, nine, 10. 10 more. 10, nine, eight, seven, six. You got it. Five, four, three, two, One. You ready for your finish? Okay. One minute. One minute. Plank, hold. One minute. Plank, hold. This is it. I'll give you some cues along the way. Yes. I'll give you some cues along the way. If you want to take them, you go in three, two. Find that high plank. Hold it here. Shoulder stacked over wrist. Okay. You know, stack those feet together. That's a little bit harder. Pull up on your kneecaps. Push back on your heels. Rotate more towards you. There we go. Here we go. Pull up on your kneecaps, push back on your heels. Pull those shoulder blades apart. Big straight line from head to toe. Nice work, team. Hold it here. Hold it here. Would you believe you're almost already. 30 seconds down. 30 seconds down. 30 to go. Go. Stop. Start my timer again. 30 to go. Option. Pull those knees towards your chest. Option. You know what it is. 30 seconds. Mountain climb. Let's go. Climb that mountain. Climb that mountain. This is it. Big finish. Finish that workout nice and strong. Yes, you can. Let's go, team. Let's go. Come on. Yes. What would it look like if I said 10 more seconds? Yes, you can. 10 more seconds. Yes, you can. Go right here. 5, 4, 3, 2, 1. You are out. Holy bananas, we did it. 30 minutes. Bodyweight circuits in the books, right? Red, white, and blue. A little bit of dark blue. Got that sweat on. I'm so proud of you guys. Thank you so much for showing up. I would not have worked out this hard today had the leg. Just going. To be honest, I wouldn't have. But I'm here with you. So proud of you guys for showing up. Proud of me for showing up. Nice work. The bonus round, always. Way to go. Nice work, Lindsay. Awesome. We got two Lindsay's. Holy bananas. Awesome work. You loved it. That's a way to start your day, right? I totally could not agree more. Such a good way to start the day. Looking forward to that stretch, that iced coffee. All right, here we go. Stand up tall. Do a big inhale. Nice and tall. Right wrist grabs left up and over side body stretch. If you feel good, take it all the way down and around. Nice work. Same thing. Other side. Big side body stretch. You feel good. Take it all the way down, around. There it is. Back up to the top. Drop it. Flap it. Flap those wings. Nice work. So incredibly proud of you guys for showing up. Take the hands behind the back. Big inhale. Exhale. Chest expansion. Pull those chest muscles apart. Pull the knuckles away from the tailbone. Nice work. You feel good about your heart rate forward fold. Let the knuckles fall to me. Hands are sweaty. Release them. There it is. You can have your feet. Are your hands on your feet? Drop nice and low into the squat. You just pry here side to side, opening up those hips. Whatever feels good for you today. There you go. So proud. Stand up nice and tall. Who drive through those heels. Here we go. Staying on one leg. Nice little quad stretch. Pull the heel towards the glute. Tuck the tailbone towards me. Always feels good to be on the other side of that, doesn't it? You guys are awesome. Thanks for showing up as always, even over the holidays. Nice little bodyweight workout if you're with us and following along. We got a lot of big stuff happening in July. Okay. This live workout kicks it off. We're dropping a new AB challenge. 7 day AB challenge. 10 minute new video, 10 minute ABS every single day. It's going to drop this week on 7 9. Make sure you are subscribed to our YouTube channel. All right. Make sure you're subscribed to our email newsletter nourishmentlove.com subscribe. Okay, you're going to get all of our new workouts. All of our new workouts. Let's do a little high knee stretch. Little high knee stretch. Nice. You're going to get all those new workouts right into your inbox. Seven day ab challenge drops this week and then right after that seven day ab challenge launches our brand new two week program. I'm so pumped about it. Ok. I am so pumped to give you guys it. You have 10 new videos. New video drops every day. It is a solid strength routine that is going to raise your heart rate. It is not as high impact as this right here what we just did. Because you are using dumbbells. All you're going to need is a set of dumbbells for this program. That's it. Ok. I'm so pumped to share that program with you guys. You guys have been guessing what it's called. I love reading your guesses because they are so great. Close. So close. I think maybe one or two people actually guess it but they're so close. It is so fun. I cannot wait to share this new program with you. Make sure you subscribe. Make sure you're on our email newsletter. Thank you so much to Lululemon for sponsoring this workout. Allowing you guys to have access to free content. If you want more free content. If you want more workout videos, make sure you subscribe. Also you can hit that join button on our YouTube channel and become a member of Team NML. We come at you live more often. We're coming live at you guys on 711 this month. That's a members only live workout. That will be our next live workout. Members only live workout on 7 11. And we'll stick around for 15 minutes afterwards to do a live Q and A with you guys. So you can always drop your questions in the members chat. Thanks so much for showing up you guys. We're so grateful for you. Thanks for being here. I hope you have a wonderful and very safe happy 4th of July and we will be in touch with you in your inboxes. We drop every Sunday a new seven day workout plan. We are doing our strong 20 program right now to get you prepped for the new program that is coming in July. I can't wait two weeks of strong 2020 and then two weeks of our new program. Get ready to get strong this summer. You guys have an awesome rest of your day. Thanks so much for showing up and working hard. Thank you. Thank you. Awesome job on Instagram. Have a wonderful fourth you guys. We will see you later. Thanks so much for showing up and working hard. You guys. Nice home work on YouTube. Thank you so much for a great workout. Thank you, Michelle for showing up. Awesome job. Alice, nice work. Awesome work. Jennifer, awesome. Erica, nice work. You guys have an awesome, awesome and happy fourth and we will see you guys back here again if you're a member on 7 11. We will see you for our next live workout. Have a great day.