30-Minute Build and Burn Workout (Strength and HIIT Cardio Circuits)

Morning. Good morning. Happy Friday, you guys. Coming at you. Whoa, this just went backwards. Coming at you with a live lunchtime workout. You've been requesting more noon workout options. So here we are and we're coming at you with a live workout. We'll let people get joined on Instagram. Make sure you can give us a thumbs up. You can hear us. Hopefully all is well. Yes. Can you hear us on Instagram and can you hear us on YouTube? Ready to go. All right, we got to welcome some new members. We got Brooke in here, Valerie, Holly, Michelle, Sarah, Kate, Chandra. Welcome to our YouTube community. That means that you hit the join button on our channel and you are part of our 5.99amonth membership, which is super awesome because you get more live workouts just like this one. You get live Q&As with experts and you get some behind the scenes and 10 minute burnouts for a new Perform20 program which we are in the midst of you guys, we're repeating perform 20 week two next week. It's going to be super awesome. And if you are a member of our YouTube community, which several of you guys are that are joining, we're going to come at you guys again live on Tuesday. Next week, Tuesday, we'll be back live with everybody with that full body stack on circuit that has been heavily, heavily requested by you guys. So we are in the midst of our Perform20 challenge. We're repeating it for the next two weeks and everybody wants to know what's coming next. Coming in February, the first week will be a strength and protein challenge. So make sure you stay tuned for that and jump on our email list. It's going to be a strength and protein challenge. Speaking of protein, this week I dropped my favorite high protein breakfast. One of the most common questions I get asked, what do you start your day with? Highly believe in front loading your day with protein. If you want my favorite high protein breakfast, I put them in a PDF, linked it up. You can grab it when you hit the YouTube description below. So YouTube hit the description below. You're going to get a link to my favorite high protein breakfast. All right, if you're on Instagram, you can DM us. Shoot us a dm. Caroline back here is going to answer your DM later today. I just feel like this is super wonky. I'm trying to get it straight. But you guys, as you can see, the amazing Rachel is on vacation. Good for her, taking some time off. And I just want to make sure you can see the box too. And, and so today Caroline is joining me for workout. Hello, everyone. Say hi, Caroline. Caroline is our community and affiliate marketing manager. So she's the one who often chats with you inside comments, DMs, and things like that. And today you guys have to give Caroline a big round of applause. She is one year post knee surgery, which was an ACL and meniscus. Or was it just meniscus? This one was just meniscus. The other two were acl. Oh, my third knee surgery. This is her third knee surgery and she is a comeback queen, you guys. She's. She is a comeback queen. So Caroline will be offering modifications throughout today's workout if you need them. But she's absolutely crushing her knee recovery. Let's get ourselves warmed up and I'll tell you what you were doing today. It was requested by you guys. Build and burn format. So let's go ahead. Just start here. Feet are shoulder width, distance apart. Slap your arms. Nice work, Nice work. All right, guys, today's workout is build and burn. We're gonna go all strength on the front end followed by all cardio on the back end. You're gonna kick your right toes up towards the ceiling. You're gonna give me a hamstring scoop, reach up, big shoulder rotation. Up and around left toes up, big scoop, reach. Rotate the shoulders. Nice. Scoop, reach, big rotation. Awesome job. Scoop, reach, big shoulder rotation. Nice. Just warming up. Think about rippling through the back of your leg right there. Holy bananas, am I sore. We filmed all day Tuesday and it was a heavy strength day. You guys feel the burn. Nice work. Kick it out. Nice. One more on the right and then we're going to move it on. Kick it out. We're going to go right into squats. Feet come parallel. Oh, I should mention you can probably see the tape Caroline and I have on the floor. If you've done a perform 20 challenge, you know that we offered a burnout for every day. A 10 minute burnout. It was a cardio speed, agility burnout. We use this box of tape on the floor. Day 1 Burnout available to everybody. We're going to be doing cardio on the back end of this workout, and I'm making it my favorite kind of cardio, which is agility based cardio. So if you have some masking tape and you want to make yourself a box on the floor, you can do that. For the latter half of this workout, you can pretend you got a box on the floor. Okay. You can make one if you want to with like a resistance band. I've done that three. Nice. Two and one. Stand tall. Hands come up behind the head. Shoulder complex. Reach the palms out, flip them, rotate to the back. Bring it back, flip it back. Hands behind the head. Reach, flip, rotate. Nice. Taking those shoulders to a nice full range of motion right here. Sweet. We're going to alternate arms and legs today. You got seven full body strength exercises, alternating arms and legs. We're gonna go one heavy dumbbell. Because it's Friday, I'm tired and sore from filming one heavy dumbbell. You can always go to one more. Right here. Nice work. From here, you're gonna go into a lunge. We're gonna go left foot forward, right foot back. Just go down and up. Down and up. Nice foot lunge. Feet are nice and stable. Driving through that front heel squeeze. So your workout looks like this. 15 minutes of strength. Okay? We're doing the warm up right now. 15 minutes of strength followed by 10 minutes of a cardio burnout. Body weight for the cardio hit. Agility. Grab that box if you want to. Two more. Nice. Last one. Drive it up high. Knees up. Up, up, up, up. Okay, you're gonna do the cardio for 30 seconds. On, 10 seconds off, you're gonna do the strength. Four. 40 seconds on, 20 seconds off. Go. Three, two. Switch your lunge. Right foot forward, left foot back. Seven strength moves two times through, right? Then you got seven. Hit cardio agility moves two times through. It's gonna fly, guys. Strength and cardio. I know you love this format. Nice. Go. 3. Awesome. 2. Butt kicks. No. Let's go jumping jacks. Let's go jumping jacks. Check it. Jacket jacks are test for eight. Seven, six. You got it. Five, four, Three, two. Hold it wide. Lateral squat. Hit. Hit right. Drive left, drive. Drop into that bent knee. Drive up. Drop, drive, drop, drive. Go. Four. Nice. Three, two, one. Stand up here, but keep your legs wide. Nice forward fold. Maybe you can reach for the backs of the ankles. The calves hands are going to play out. Step back high. Plank right into it. Shoulders over wrist. Shoulder tap opposite shoulder, opposite hand option. Take this plank to an incline or to your knees. 4, 3, 2, 1. Right foot outside right hand. Easy twist. Face follows. Drop the elbow towards the mat. Open the hips. Open it back up. Set it down. Switch it out. Left foot outside left hand. Easy twist. Nice work. Drop the elbow. Open the hips. Awesome job. Open it back up. Set it down. One more each way. Right foot outside, right hand. Easy twist. Set it down and switch. Here we go. Left hand outside, left hand. Easy twist. Set it down. Two, Push ups. Knees your toes down, down. Drop to all fours. Little cat cow. Drop the belly. Lift the chin. Wave your tail. That feels good. Reverse it. Spine goes up towards the ceiling. Tuck your chin to the chest. Nice. Let's go for a couple hip circles here. Right knee. Big hip rotation. And then reverse it. Bring it back two more. Big hip rotation. Think about drawing a big circle with your knee. One more on the right. Nice. Take that hip through. Nice. Full range of motion. Switch to the left. Left knee. Big hip rotation. Drop back. Two more. Just like it. Big hip rotation. Bring it back. One more. Just like it. Big hip rotation. Bring it back. Nice work. Tuck the toes. Push the hips towards the ceiling. Pedal up the heels. Walk your hands back to your feet, opposite elbows or biceps. Let it sway for a second. Bend knees rolled up. When you get to the top this time. Butt kicks. Butt kicks. Heels. Run it out for 8, 7, 6. You got it. 5, 4, 3, 2. Ready to do this thing? Guess what, guys? No burpees today. No burpees in your cardio portion, okay? So you can call this a no burpee cardio portion. We're gonna start on the strength. Grab your heavy dumbbell. I'm gonna go one heavy weight. If you got lighter weights, grab two of them. Okay? How we doing? Thanks for joining us. Nice work. Yep. You can absolutely do these later. They say live, everyone's saying hi. Caroline, been here five years. Ashley, you finally caught your first live. So glad you're here. Yep. Come back and do it later. That's awesome. All right, Maureen, warm up. Feels good. Maureen says it's freezing in Florida. Maureen, come, come, come, come to Minnesota. I heard you guys got, like, snow, though. Yeah, in Florida, which is where, like, snow on the beach. Must be funny. I don't know. Snow here is just normal. Okay, seven moves. Arms, legs, arms, legs. We start with a good tempo goblet squat. Go heavy and grabbing my 30. Okay, find a nice squat beauty of this box. As you can stand on one side of the trellis. Okay. The dumbbell hits my collarbone and my sternum. You go down on three. Hold two. Up on one. Looks like this. Down, two, three. Hold for one, two. Up on one. So we're playing with the tempo. One dumbbell, but playing with the tempo. All right, Drop into that squat. Elbows are tight. They fall between the knees. Goblet squat with a 10 ball. We go down on three. And three, two. Let's go. Drop for three, two, one. Hold for one, two at the bottom. Drive on one. Drop, two, three. Hold. One, two, drive on one. Tempo down. Two, three. Hold. One, Two. Drive on one. Playing with that time under tension. Hold. One, two. Drive on one. Halfway there. Two, three, hold. Keep those elbows nice and tight. Drive on one. Don't want your elbows to rest on your legs. You're holding here. Two. Drive on one. Yes, you can. Two, three. Hold for one. Two. Drive on one. Just one more. Down, up and down. There we go. I'm gonna use my box. I'm coming to an incline plank and row. Caroline's got a single arm bent over row. See if I can stick with this 30 today. Let's go heavy. Alright, I'm right here. Doesn't matter which arm, you'll do the other one next time. Row release. 40 seconds. Set it up. We go in three, two. Let's go. So you can take this standing like Caroline. You can take it to an incline plank like me. I like this because I get a nice length and contraction. Eccentric lengthen through the muscle contract. Now, if you don't have an incline box, you can take this right down to the ground. And you can do a single arm row from a plank position. You can go renegade rows if you got lighter waves or you want to mix it up. Hips are spread, the ground either way. Both Caroline and I, we pull elbow to hip pocket. Hold, squeeze. Lower with control. Elbow to hip. Hold, squeeze. Come on. Ten more seconds here. Ten more seconds and we're up for lunges. Back to legs. Back to legs in 4, 3, 2. Recover back to legs. All right, you got Bulgarian lunges. You only do each side once. Make it happen. Right foot forward, left foot back. Split lunge on the ground if you're with me. Left toes, shoelaces down on the ground. Okay, lower and drive. 40 seconds in three, two. Let's go. Down and up. Single leg lunge or split lunge? You decide. We talked about this a lot. The more upright I am, more quad glute bias. The more hinge forward I come, the more length I get in my glute warm. Glute hammy. Focus. Choose what you want. Today it's only 40 seconds per leg. You do each leg once, give it your best effort, you go back to back to arms. After this, we're going to hit shoulders next. Shoulders next. Keep going. What would it look like If I said 10 more seconds in these lunges? Go heavy. Sticking with this 30. Come on, guys. Five, four, three, two. One more. Because you can. Nice work. Okay, I gotta drop down by 20 for this move. It's a tough one. If you did perform 20. You might recognize it. We're going to take up the power and make it strength three way front. Raise to the front, to the right. Lower to the front, to the left. Okay. Strength, focus. Take up the power. Hitting shoulders. If going up over here doesn't feel good, follow Caroline. Just raise to your shoulders. We go in three, two. Let's go. Brace your core. Lift front. Take it up over the right shoulder. Right shoulder. Lower with control. Front raise. Lower with control. Left shoulder. Okay, that weight does not fall back to your thighs. No, no, you control it. Down, two, three. There's that shoulder. Come on. Down two. Slower is harder. That eccentric portion, this is where the muscle building happens. To the front. Down, two, three. To the right. Down two. We're going to even it out. To the left and you're done. To the left. Down two, three, and you're done. Woo. Shoulders. All right, here we go. Lateral lunge. Lateral lunge. We have one weight going to go right first. Back to that 30 pound, heavy. Here we go. Bend into that knee. Drive up, explode, lateral lunge in three, two, one. Here we go. We're keeping it simple today, guys. Okay, this is a compound movement. I'm not adding anything fancy, though. You're absorbing and you're driving out of that glute. Outer glutes and hips. All strength on the front end. Here we go. This 30 pound. Starting to feel heavy. Here we go. Drive into it, drive out of it. Absorb and drive. Lateral lunges, like the hardest move post knee surgery, aren't they hairline? I still get nervous. Still get nervous. You can always do it with just your body weight. Ten more seconds here. Come on, team. Here we go. Here we go. Which one's your surgery? My oh. To the right. Here we go for three, two, and one. Wait, camera right. Yours. That's right. Okay, so the next one. That was my school surfing knee. Okay, here we go. Hit the ground. I'm gonna try and stick with this 30. You're on the ground for your next two moves. Hobble Rock, chest press, holding each other. Dumbbell. This doesn't feel good. Just grab two dumbbells. All right, guys. Okay, I'm gonna take my legs all the way up. My abs are on fire right here. Push lower, push lower. Holding a hollow rock with the chest press. Caroline's gonna bend the knees, neck and shoulders. Lifted is optional. 40 seconds in three, two. Let's go. Core and chest. Core and chest. Don't worry, I feel like your push ups into the cardio hip portion. All right, Hollow rock. Hold it's hard with a chest press. Come on. Inhale, depth. Exhale, push. You got this. Yes, you can. 20 down, 20 to go. Let's go, team. Push. How straight can you get those legs? That's your challenge. If you're with Caroline, how far can you get those knees away from your chest for 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2. Recover. I'm gonna go into a frog glute bridge. Caroline's gonna give you a standard glute bridge. Transfer the weight to your hips. If you feel good about it, lift and hover. All right, we finish here, then it's back to the top. This is move seven of seven on the strength. All right, we go in three, two. Let's go. Lift and hover. Heels are tight to the glutes. If you're Caroline. If you're in the soles of the feet are touching. We're hitting a little bit more of your outer glute. Okay. Your abductor. We're gonna throw that weight right across the hips to help keep it stable. To add a strength challenge, hold at the top. Squeeze for a moment. Lower. Never taking tension all the way off. I want constant tension on those glutes and hips. Nice. You're holding in three, two. Just hold it here for 10, nine, eight. You got this. Can you lift those hips one more inch for the final 5, 4, 3 to recover. Nice work, team. Awesome job. Those are your seven moves. Those are your seven moves. Grab some water. We go through it again. Seven moves. One more time on the strength. Then we're going to drop the weights and pick it up a notch with some cardio. Yes. Nice work. Yes. Try and go heavy for this workout. Awesome job. Thanks for joining Anna. How do members access the live for commenting? You are commenting if you are a member. You got a nice little star next to you, so I know you are a member. Is that what you mean? I'm not sure what you mean. I'm sorry. Awesome. Welcome from Missouri. Thanks for joining us. All right, you guys, round two, round two. Let's go. Grab your heavy weight. Can you go heavier now that you know what's coming? Four to 21. Dumbbell tempo. Squat down on three. Hold two. Up on one. Grab that heavy weight racket. Pull those elbows in tight. You drop in three, two. Let's go. Take it down, two, three. Hold for one, two. Drive out of that hole. Take it down two, three. Hold for one thousand two. Drive out of that hole dot down, two, three. If this feels too easy, you can always grab a second weight and put them at your sides. Two weights go heavy. It's a short strength circuit. 15 minutes of strength, 10 minutes of cardio. Drive, drop, two, three. Hold. One, two, drive on. One, two. More. Down, two, three, hold. One, two. This time just down, up, down, up. And you're out. Single arm row or incline with me or take it to a plank. Other arm, other arm. Alright. Hips are square, elbow to hip. You're rowing in five. Set yourself up. We go in three, two. Let's row. Hold. Lower with control. Do you see the theme here? You don't always just have to add heavier weights. I'm feeling a little tired and sore today, so I'm dropping down to one dumbbell and I'm playing with time under tension. Playing with time under tension. It is good to mix it up. I say this a lot, but what my workouts look like on Friday can be a lot different than Monday. You gotta respect your body, right? How do you feel today? Maybe you can grab two weights. Maybe you can go heavy. All right, we're playing with a little bit more of a tension game. That means you need to be in full control of your weight for the final. 5, 4, 3, 2. And recover. Okay, Bulgarian lunge or split lunge. Left leg, front, right toes with me. Shoelaces down in the box. Split lunge with Caroline. Okay, Go heavy because you're only doing each leg once. You know the drill. Upright squats, hinges, glutes. We go in three, two. Let's go. Lower that back piece of ground. Drive. Lower and drive. Nice work, team. You only do each leg once. This is your second time through it. I don't know what it is about Bulgarians. I could do 10 reps and I swear I feel it in my glutes. The next day, that silver leg lunge. Come on, come on. Yes, you can. You're here to get 1% better today. Let's go. Show up for you, show up for you. Keep pushing. What would it look like if I said final 10? 10 more seconds. You're back to arms. We go shoulders. Shoulders. In five, four, three, two. And recover. Yes, team. Now lower the weights. We go three way. Raise. Do what feels good for you on this one. You can always take it to two weights. You can always just stick with the front raise. We go front right, front left. Here we go. In three, two. Let's go to the front. Lower with control. To the right. Lower with control. Back to front. Lower with control. There it is. Nice work. To the left. Down. So much control. That's okay. Someone Called me. I forgot to turn my dad disturb on. Here we are. First thing you just think of as a mom, though is, oh, no, it was at the kids school. First thing. I should always turn my dnd on for these leg workouts because then I get distracted. That's okay. Nice work. You got 10 more seconds of this progress. 10 more seconds. Let's go. Finish last. 5, 4, 3, 2. And recover. Weight is down. Nice work, team. Lateral lunge to your left. Lateral lunge to your left. Grab that heavy weight again. Caroline's gonna crush this on her healing knee. Yes, girl. That's amazing. Here we go. Hit left in 3, 2. Let's go. Hit left. Drive out of it. Hit left. Drive out of it. Nice work. Dropping into that knee. Drive out of it. Exploding out. Using those nice strong outer glutes you've got. Come on, come on. We got to train in all planes. Life is three dimensional. Our training should be three dimensional too. Come on, come on. Nice work. The heavier I start using the weights, the more I start to realize how quickly my forearms fatigue. Throwing a second hand on there is a great option. That little practice, like turning it down a little bit has helped me. Turning the weight down. Yeah, I know. That's why everyone always asks, why are you holding your weights down? Is that different? 3, 2, 1. What I mean is, if I go into a lunge and I'm holding the weight like this versus this just takes a little bit of the tension off my wrist because holy bananas. When you start getting these 30 pound weights, it's hard to hold them all right. On your back. Hollow rock chest press. Blue bridge. We finish off strength with these two moves. Set yourself up. Bent knee with Caroline. Leg straight with me. Straighter is harder. We push in three, two. Let's go. Push lower option. Lift your neck and shoulders up. That's going to increase the challenge as well. Inhale down. Exhale, push, push. You can decide here. You can bend the knees and go heavier. For the chest, you can extend the legs and go a little bit lighter on the chest. Do you want more core today or do you want more chest? The beautiful thing about every workout, you get to decide what's best for your body. Today, you are in control. It's not you versus me, it's you versus you. It's you getting 1% better today. What does that look like for you? For 5, 4, 3, 2. And recover weight comes to the hips. Option. Standard blue bridge or frog, where the soles of my feet touch. Finally, for strength, we drop the weight and we go cardio next. You're lifting your hips in 4, 3, 2. Let's lift for 30 seconds, hold for the last 10 at the top, never letting tension come off those glutes. Lift, squeeze, Lower. Control. Lift, squeeze, lower. Control. You got this. All right. Heavy strength. It should feel good, right? You should feel stronger. Not every workout has to be a total slam fest. Okay, today I'm feeling a little bit tired, so I'm going a little bit lighter. But I'm grabbing that one heavy weight. Digging in. Let's go. Come on. You got this, team. Push. Final five. Four, three, two. Everyone lift and hold. Bonus ten second hold right here. Hold for ten. Nine, eight. You got this. Seven, six. Can you lift it? Inch for five, four, three, two. Recover. Nice work, guys. Dumbbell comes off those hips. Weights are gonna go totally off to the side. Grab some water. Okay, this is your chance. If you need to get a box or if you need to get some tape, we got just my good old kids tape here. You guys, seriously, Best investment ever. Goes in their stocking. Every year for Christmas, a roll of colored tape. It's like hours of endless entertainment. We tape it on the bleachers at basketball games. We drive cars on it. Colored tape. Mom Hack of the year. Hi, Jen from Canada. Should I be concerned if my knees are popping during lunges? If there's no pain, that's usually just cartilage moving around in there. If it is pain free, you should not be concerned. If there's pain, then yes. Ok. Beyond my pay grade, you got to seek out a doctor or pt. Nice work. Hello from Philadelphia. Cheryl. How are you? Sore from repeating perform 20. I love it. Way to go. So proud of you guys. Hello from Washington, Karen. All right, guys, let's jump in. Cardio. All body weight. Seven moves. 30 seconds on, 10 seconds off. We're gonna use this box. Just an option. You don't have to. Caroline's gonna offer your low impact modification. We go through it two rounds. Okay? Do it. Do it better the second time. First move. If you did perform 20, you might recognize some of these. I'm bringing back my face. Some new. Some face. Both feet in the box. Narrow loaded jacks. Get loaded. Bend the knees. I'm going to tap the floor. You don't have to tap. Hook, tap up. In, out, in, out. That's her first move. Caroline's got the low impact mod. It's 30 seconds. All right, and it starts in three, two. Let's go. In, out, in, out. In, out. I want those knees bent the entire Time. You are loaded. It's quick, your feet are fast. In, out and out. It's like a reverse jack. Come on, come on. In that box. Out of it. Let's go. You got this. It's only 30 seconds. Push yourself. Push your pace. Final 10, nine, eight. You've got this. Finished final five, four, three, two, one. I'm in my box. Double foot. Four corners. Right, left, back, up middle and then hit a corner. Middle, then in a corner. Caroline in, in, out, out, front, back runs. 30 seconds. In. 3, 2. Let's go. Up, up, up, up. Corner, corner, corner, corner, corner. Two foot jumps. Hit your corners or front backs with Caroline sagittal plane of motion. Front, back, front, back, front, back. Don't worry, we'll hit the frontal plane which is side to side next. Come on. If you're with me, you're in your transverse plane hitting all four corners for three, two, one, one. There we go. All right. Now we go side to side. Front to plane. Chop, chop. Drive. In and out. In and out. Giant step right, push left. In and out. In three, two. Let's go. In and out and in. Drive. Chop, chop. Hup, hup, hup. Nice. You can take this at your pace. Caroline slowing it down. It's okay. You do you okay. Pick your tempo. I want you driving that knee up. 10, nine, ping. You got this. We're gonna play a fun game called hopscotch. Next. Three, two, rest. Hopscotch. Been doing this with my four year old, five year old daughter. Feet out, right squat hook, squat hook. Alternated a single leg. Land Caroline right leg in the box. Left leg butt kick option drive to your calf on that right leg. She'll switch legs next time if you're with me alternating. If you're with Caroline. Just kicking your butt on the left. We go in three, two. Let's go. Down, up, Hopscotch. Double single, double single, double single. We didn't do this one in perform 20. This one's new for you, but it's in some of my very old NML workouts. If you've done some of the 10 year throwbacks. Come on team. You got this. Transferring that load from two legs to one. Yes. 10, 9, 8, 7, 6, 5, 4, 3, 2, hug. Single legs, side to side. You're gonna do double. I forgot this. We can go over this in the warm up. So you can go. You're just gonna go up, up, up, up. I'm gonna do one leg. Let's go right leg first. Single leg, side to side in three, two. Let's Go. Single leg, single leg agility. Single is harder. Double is easier. We know this from previous workouts. Plyometrics. Even tiny hops like this create external stress on our body, specifically our bones. Okay. Helps us keep bone density as we age. You lose one third of your bone mass from age 30 to 80. That's incredible. Three, two, one. So important you maintain it. Lunge, drop. Two hops. Both feet in the box. Okay. Drop right, drop left, drop right. Up, up. Caroline's just taking the drop to a split. Not as far of a lunge if you're with me. Drop right in three, two. Let's go. Drop right, double hop, drop left, double hop, right, double hop, left, double hop, right hook, pup drop. 10 minutes. Apply metrics. Increases bone mass over time. 10 minutes a day. 10 minutes a day. These little jumps, this external stress we place in our body to keep us stronger. 5, 4, 3, 2, 1. Last move to the ground. One hand in your box, one hand out. Here's Caroline. Push ups. Always rotating. One hand in, one hand out here with me. Push up, climb, climb, walk it over. 1. Push up, climb, climb, walk it. Left hand in, right hand out, we all go. Push up in three, two. Let's go. Push up, climb, climb, walk it over. Push up, climb, climb, walk it over. Push up. Drive, drive, walk it over. Leave with that chest. Drive, drive, walk, push up. Drive, drive, walk. Nice work. You can always look at the knee drive. You take these push ups to an incline. Come on. Yes, you can. You're in the final. 5, 4, 3. One more push up and you're out water. Those are your style moves. You're going to tackle it one more time. How can you do them just a little bit better? Right? Those are your seven moves. Let's go, guys. Welcome, Jules, first live workout from Utah. Glad to have you with us. Nice work. Did arms and back perform 20 this morning? Way to go, Emma. You are crushing it. Nice work. We got to give a birthday shout out to Erica Denimur. 42. 42. Jumping after five babies is hard. Have you checked out our diastasis recti and pelvic floor recovery plan? I know it's hard. In order to find out if you are actually at a point where you should be jumping post babies. I 10 out of 10 highly suggest you take our postpartum fitness test. It's a 20 minute test that walks you through strength plyometrics. Okay. And stability exercises to make sure you're ready after having babies to jump. All right. We have that on the site. It's called The Postpartum Fitness Test, or dm. I'll get the link to you. DM us. DM us. And I'll send you the link. Caroline will send you the link to our Postpartum Fitness Test. All right, here we go. Let's do it again. One more time. Do these seven moves, 30 seconds each. That's four minutes of work. So really, three minutes and 30 seconds of work. You want to get serious? Three minutes and 30 seconds of cardio. Loaded squat, jacks, narrow, wide in three, two. Let's go. Down. Come on, let's go. Push it, push it. Happy Friday. Happy weekend. Yes, you can. You got this. Let's go. Nice work, team. You can do anything for 30 seconds. Yes, you can. Just keep moving. Nice final tenure there. 10, nine, eight, seven. Finish strong. Last five, four, three, two, one. Four corners. From that four corners, hit three, two. Let's go. Right, left, back. Yes. Nice. Here's Caroline running in and out of that box. Fast feet, light on the toes. Three dimensional training right here. Let's go. Come on. Nice work, team. Cardio. Agility. Agility is my Personal favorite. Cardio. 5, 4, 3, 2. You're out. Laterals giant step right in and out. Chop, chop, Drive. Three, two. Let's go. Chop, chop, drive. Up, up, up, up. You want to squat your back now you go side to side. Nice work, team. Take it at your pace. Drive that knee up. Line on those feet. Pass on those toes. Come on, push, push. Yes. 10 more seconds. Yes, you can. Just keep moving. Nice. Last five, four, three, two, one. Ready for gain. A hot scotch. Straddle your backs if you have Caroline. Left foot in, right foot out. Three, two. Let's go. Here with me. Alternate. Up, up, up. Double the single, double the single. Good old game of hopscotch. I want a nice squat in between each one. Get low, explode. Get low, Explode. Yes. How many 5 year olds we got in the audience doing this with us today? 10, 9. Let's go. Hey. 5, 4, 3, 2. You're out. Single leg. I did right leg. Now I'm gonna do left leg. Feels right from over here. Double leg with Caroline. Single leg, side to side. Extra five seconds for the old lady who's breathing heavy. That's me. Today we go in three, two. Let's go. Up, up, up. Come on. How do you feel about this workout format? All strength on the front end, all agility, cardio on the back end. We always love to hear you guys feedback in the comments. We're going live again next week with members. We're doing the stack on format, which was like day one of perform 20. You guys loved it. Bringing it back. Five, four, three, two, one. One. Here we go. Two more moves. Lunge, drop, double hop and push ups. Both feet in. Drop right. In. 3, 2. Right. H left, H right. Nice work. Drop P drop. Come on. Nice work, guys. This and push ups. And you're done. No bonus round. This is it. Finish strong. Down. Yes. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. To the back. Side to side. Push ups with Caroline. Left hand in, right hand out. Push up. Two knee drives with me. Three, two. Let's go. Push up. Drive, drive, walk it over. Push up. Drive, drive, walk it over. One hand in the box at all times. Leave with that chest drive. Those knees. Shoulders are stacked right on top of those wrists. I know you're tired. Finish strong. This is it. You're almost there. Last five. Four, three, two. And you're out. Nice work, Caroline. High fives at home. Build and burn. Hands on knees. That's for sure. Thanks for joining us Instagram. We're going to stretch it out. Nice work, guys. 57. 6. Kids, you are amazing. Blue Jay mom, you're amazing. Love the cardio burnout, says Sarah the runner. Of course, Sarah the runner would like cardio burnouts. How fitting is that? All right, here we go. Flap those wings again. Big breath in through the nose. Big open mouth. Exhale. You guys crushed it. Thanks for joining us. We're going to go back to where we started. Toes up towards the ceiling. Scoop and reach. Kick the left toes out. Scoop and reach. Do it one more each way. On the right. On the left this time, kick the right toes. Hold them. Can you just reach your hands down to clasp on the shoe? Lengthen through that front right hamstring. Lengthen. Now think about doing a cat cow round through the spine. Come into a neutral spine. Round through the spine, come into a neutral spine. Stand it tall. Nice work. Shoulder stretch. Right arm across. Gaze over that right shoulder as you drop that right shoulder. Those three raises. And if you're just doing our perform 20 workouts every single, like core workout. So much shoulders. It should be abs and shoulders. Abs and shoulders. Left toes towards the ceiling. That 10 minute ab burnout. Seriously, on day three, hardest ab workout I think we have. Clasp the hands around that left heel. Same thing. Nice length and stretch. Now let's go for that cat cow round through the spine. As I come to a neutral spine, you should feel the stretch intensified round. Lengthen neutral. Feel it. Length. Feel that really nice length. One more Time round and lengthen. Now come to a neutral. Feel that tension on the back of the leg. Nice work. Stand up. Left arm across the body. Drop the left shoulder. Gaze over the left shoulder. Stretch out those shoulders. Awesome work, team. So proud of you for showing up today. Just a good old live workout on a Friday because we felt like it. Because it's just fun to sweat with you guys live. I'm so proud of this community. Interlace your fingers. Open up your chest. For showing up so well during perform 20. Those community reels were some of my favorite favorite reels to watch. It is just amazing to watch everybody sweating together across the world. All different forms of exercise, all different settings, basements, garages, you name it. You guys showed up and I'm so proud of you. Thank you so much for being part of this amazing community. We love you. Again, as I mentioned, perform 20 week two. We repeat it next week. Join us. Otherwise we're gonna go strength and protein for the first week of February. We've got an awesome new plan for you. Make sure you're on our email list for that. If you're on Instagram, just DM us the word email. We'll get you added. All right, you guys and I have linked on YouTube my favorite high protein breakfast recipes. So important to front load your day with protein if you're going into those heavy strength workouts. All right, so check that out. Click the link below if you're part of our YouTube membership community. We'll see you guys live next Tuesday. This upcoming Tuesday, stack on circuits, full body style. It's going to be a lot, a lot of fun. Thank you guys for joining. Thank you, Instagram. Have a great day. Awesome job you guys on YouTube. Thanks so much for being here. Thank you, Jenny. Nice work. Thank you for joining us, patty. We get five bananas from patty. Perform 20 is the best, she says. We love it. Thanks for encouraging us to lift heavier. Way to go, Sarah. Nice work. Conversion factor, Lindsay's 30 pounds equals 25. That's amazing. Sarah. 25 pounds is amazing. Loving the nutrition info. Trying to amp up my protein. Yes. Check out our high protein breakfast in the description below. You're going to love those. Nice work, sheriff. Awesome job. Lydia. Nice work. Michelle. Thank you guys so much for joining us. Have a great weekend. We'll see you next week, community members. We'll see you next week.