30-Minute Cardio Abs Workout (HIIT ABS with Modifications for Beginners) | 1 Dumbbell

Hi, I'm Lindsey Baumgren of Nourish Move Love, and we're coming at you with a hiit core workout using one dumbbell. I have the awesome Rachel with me. Hi. She is back in action. Because if there's ever a workout to have a modification for, it's a core workout, right? As women, we go through seasons of life, pregnancy, postpartum, all types of things can change our core. And so today, you're gonna have options to follow along with me for some advanced moves or follow along with Rachel for the modification. It's your workout. You take it at your pace. You'll have the option to add one dumbbell to this workout. Okay, I got 15 pounder Rachel has some options. You can do everything we're gonna do with or without a dumbbell. Your workout looks like this. You have three circuits. Each circuit has three to four exercises. You're gonna do it. 40 seconds of work, 20 seconds of rest between moves. Repeat it twice, hitting the other side as needed. That's it. All right, you ready, Rachel? I'm so ready. We're gonna get started with a warmup. Okay, you guys, we're gonna get started with the warmup. So go ahead, feed our shoulder width distance apart. Give me a big inhale. Reach up nice and tall. And then give me an exhale. Baby back bend. Nice. The shoulders. And then reach up. And now you're gonna give me a forward fold. Take the fingertips to the toes if you can. You can find that. And then you're gonna drop the hips down. Opening, so toes are gonna go slightly out. Opening the hips right here. Take the right hand to the ground. Left arm goes overhead. Gaze follows fingertips. Nice little spinal rotation here. Working on that mobility range of motion. Switch it out. Left hand down, right arm up. Nice little spinal rotation. Really hitting the core today in a way you wouldn't think that normally works. The core, back to center. Hips go high. Roll up one vertebrae at a time. Let's give me the baby back bend. And we're gonna do it again. Give me that forward fold. Fingertips to the toes. Drop the hips. Nice. Right here. Right arm down. Left arm open. Gaze follows fingertips. Switch it out. Other side. Gaze follows fingertips. Nice. This time, bring it back to center. Can you reach your arms overhead as you stand up? Hello, core. One more final time, let's go forward fold. Fingertips to the toes. Drop the hips. Right arm to the ground. Left arm overhead. Nice work. Like I said, this is not your traditional core workout. Switch it out. We are going to be moving in ways that normally you don't think of when you think of core workouts. Nice. Hands overhead. Stand up tall. From here, we're going to add a little intensity. Let's go. Fire feet. Wide, wide, narrow, narrow. Wide, wide, narrow, narrow. We're going to add some intensity. Make it hit. You're going to raise your heart rate. If you have that option and you want to, we're going to work the core. Yes. Traditional ways and non traditional ways. Nice. Run it out. You got four. Three, two, one. Lower back down to the bottom of the squat. Plant the hands. Rachel and I are going to actually turn this way. You're going to step back to a high plank position. Rachel's going to take it from her knees. Option A, hold here. Option B, bend. Extend that launcher. Bend and extend. Just think about shooting your nose over your fingertips. Shoot those nose over the fingertips. Nice. You got four. Hold that plank in three. Nice work. Two and one. Hold that plank. Now walk your feet in. This is what we call bear crawl position. Knees are just hovering off the mat. Hold here for four. Three, two, and one. Set the knees down. Sit back. Child's pose. Nice little stretch. Open the hips. Reach the fingertips away from the body. Reach, reach, reach. Nice work. Walk it back in. Step back. Find that high plank. We're gonna just roll side to side. So open up to this side. You do this totally from your knees, and then just open up other side. Rolling side to side, trying to keep those hips as high as you possibly can. Reach. Nice. And reach. Get nice and long through those fingertips. One more each way. Reach. And last one. Reach it open. Nice. Bring it back to center. Mountain climb. Drive those knees towards those chest. Option A, keep it slow. Right here. Option B, you're gonna run it. Run for eight. Seven, six. You got it. Five, four, three, two, and one. Go ahead. Sit back on your booty. Sit back on your booty. Nice. You're sitting on your sit bones. You're gonna sit back. Engage that core farther. You sit back harder. It is right. Take those hands. Pretend like you got a big or in them. You're gonna row. Center row. Nice. Row. There it is. Big rows. Stroke that or right through the water with some power. Warming up that core side to side. Hit those obliques. Nice. Yep. Four. Whoo. Three. Awesome job. Two and one. Just hold right here. Option find behind your knees. Just learning to activate the core. So option A, hold here. It's gonna be Rachel. Option B is gonna be me. I'm gonna try and shoot those leg long. Right here. Pump those arms. You have eight Seven, six. We're gonna stand up and add some fire in four, three, two, one. Let's roll it up to a standing position. Jack it out. Okay, low impact. Or 2. Tapping. You can follow Rachel. High impact. You're jacking right here. Raise that heart rate just a bit for 8, 7, 6, 5, 4, 3, 2. Let's reach across, reach across, reach across, reach across. There it is. Pivot, pivot toes, follow hips. You have 8, 7, 6, 5. High knees. In 3, 2, 1. High knees. Run it out. Option, Rachel. There you go. Yeah, you got it. You got it. 8, 7, 6, 5, 4, 3, 2, and 1. You warm, Rachel? I feel good. She feels great. Let's just acknowledge the elephant in the room. This matching outfit. This is the only workout. I probably shouldn't say this. You're ever gonna see Lindsey Bahmgren wearing biker shorts. Never say never. Never say never. You can do hard things if you want. Talk about change and uncomfortable. Get yourself to an uncomfortable place. Getting on camera in this outfit, I was like, I can't do it. But I'm doing it because we wanted to match. She's doing it. It's cool, right? Okay, time for your workout. Circuit one. Launcher. T, pull. Find that one dumbbell. Find that one dumbbell. We're gonna go to the side. Okay. Rachel's gonna show you the modified version. I'm gonna show you the advanced version. So you're gonna find a high plank. You're going to bend, extend, like we did in the warm up. Grab the weight, pull it open, set it down. Bend, extend. We're just gonna be doing. Let's open. We'll just open right to camera. So we're gonna do left arm, left arm first. We'll do the right arm the second time through. Bend, extend, right arm or left arm finds the dumbbell. Open to a T. Rachel's gonna show you how you can do it from your knees. Okay. It's 40 seconds of work, 20 seconds of rest. Set it up. You're on in. Oh, wait, we're gonna. We're gonna let our timer match up here, you guys. I'm sorry. We're gonna let the timer match up. Rachel normally runs a timer. Total transparency. She does, but now she's in the workout, so we gotta, like, figure this out. Okay, so you're gonna set it up. Bend, extend. Grab that dumbbell. Okay, you're on in three, two. Let's go. Give me the bend, extend, and then you're gonna open to a tee. Nice. Set it down. You're gonna bend, extend, open To a tee. So you're keeping that core nice and tight, right? Think about lifting those hips as high as you can. Again, you can do this with or without a dumbbell. Dumbbells just gonna increase the intensity of strength that you need to require for the core. Also, nice work, you guys. Bend, extend one rep at a time, focusing on one side of the body. Right here. We'll do the other side next time. Yes. You got 10 seconds here. Yes, you can stay in it, stay in it. Nice work. Come on, you're in the final five. Four, three, two, and one. Nice 20 second rest. You're going to take this dumbbell, come up to a standing position, lateral shuffle. So I'll step this way. I'm going to go shuffle right pivot path, shuffle left pivot path. Rachel's going to show you the low impact modification. She's going to squat with a pivot path. I'm going to start this way. We're going to go to our right in three, two. Let's go. Shuffle, pivot, press. Shuffle, pivot, press. Nice. So Rachel's just giving me a squat with a pivot press. There it is. Nice taking you back to high school basketball practice. Right here, right? Take that basketball, chuck it to your partner. Boom. Nice. Toes follow, hips as you pivot. Toes follow, follow the dumbbell. You got it. Come on, come on. Yes. Nice work raising that heart rate. Hello, core. Like I said, non traditional core training right here. Yes. Staying it, saying it. 10 more seconds. Yes, you can. Boom. Come on, push that weight. Push it, push it. You're in the final five. Four, three, two and one. Nice work. Take it down to the ground, lying on your backside. Okay? Leg lower, overhead pull. Come back together, reach for the toes. Rachel's gonna bend the knees. I'm gonna go one leg at a time. Okay? Five seconds. You're there in three, two, let's go. So as I lower the dumbbell overhead. Nice. And then reach for the toes. I'm dropping one leg at a time. Okay. If you got a real strong core, you can lower both legs together at. I'm just not there yet. After having two kids who knew 32. Two kids later, here I am showing up in spandex shorts on a camera. I mean, I just never saw it coming. Right? Okay. Awesome job. Reach for those toes. Taking me back to college volleyball practice. Used to wear these things. Come on, you're in the final five. 4, 3, 2, and 1. So bending the knees makes it a little bit easier. The shorter the lever, less distance away from your body. But like I said, if you got a strong core, you can lower both legs at the same time. Okay, those are the moves. Repeat them, repeat them. Let's face this way this time, Rachel, because you're gonna pull with just the right arm. Launcher. Plank T. Pull in three, two. Let's go. Then extend. Open to the side. Now, these are all timed intervals, you guys. So Rachel and I are gonna move at our own pace, right? You do you. It's your 40 seconds. Do with it what you want. Can use a heavy weight, go slow. You no weight, go slow. You take it at your pace. It doesn't matter. Your workout, core training, I love it. I'm going to try and build this into my workout routine once a week. I try to dedicate one day to core training, but it's not traditional core training. This is non traditional. Way 10 seconds. Surprised we don't have one of these on NML yet, but that's because I build core in all the workouts. You got three, two, and one. There's core in every workout you do on my site. That's the beauty of it. This one is just fully dedicated to it. Pivot, press. I'm going to shuffle to my left this time. Shuffle, shuffle, pivot, path. Here's Rachel. Squat, pivot, pass. Okay, here we go. You're there in three, two. Let's go. Let's go. Shuffle, shuffle, pivot, press. Come on. 40 seconds. Raise that heart rate. Nice work. Awesome job. Options for everyone today, you guys. Options for everyone. Whoo. We're just excited you're here and moving. That's the goal. Your jobs to show up. Our job is to keep you moving and motivated. Nice work. No matter your age, your fitness level. I'm proud of you for being here. Okay? Our health is so important, you guys. You can take it for granted so easily until something happens. So important. Come on. Keep working at it. Yes. You can do anything. 4, 5, 4, 3, 2, and 1. You're out. Awesome job. Back to your back. Back to your backside. Overhead pulls. Laying on your backside. Rachel's got the bent knees. I'm going one leg at a time. Alternative is two legs at a time. Dumbbell goes overhead. Another option is just to make that dumbbell overhead. Keep that low back connected to the mat here. There are three, two. Let's go. Nice, nice. And then reach for the toes. So we hit the lower abs, and then we hit the upper abs. Lower abs, upper abs. Nice. Keep breathing. Keep your rib cage pulled in nice and tight. Keep that string between your hip bones. Nice and tight. Nice work. Use that exhale to lift that dumbbell overhead. And then push up, inhale, down. Exhale, push. Nice. You don't have to go fast on this, you guys. Slow and steady. Strength training and core training right here. You're in the final four. Three, two, and one. Nice work. That's circuit one. Go ahead, grab some water. Circuit one, done. Awesome work. We're going to move on to circuit two. I'll show you your moves. Okay. Circuit two. Oh, this is a little bit complex, but it's really fun, I promise. Take the dumbbell in your right hand. Okay, let's start in the half kneeling position. Rachel's gonna stay standing. She's gonna show you the standing version. I'm going to hinge, swing it up to my shoulder. Stand up and push. Lower back down. Hinge, swing, push. If you've done my shoulder workout, you've done this move, right? Hinge, swing with a shoulder press. Now you're just adding a stand up and then a decelerate. Okay. The reason we're doing that is because your core is involved so much in the deceleration. So you're forcing your core to control you slowly to go down and then to explosively stand up. Okay. So you're working on power on the way up and control on the way down. That's what we're doing. Okay. All right, you guys, we're going to let that timer match up again. Hinge, swing. And then you're just going to do the same thing on the other side. Then we're gonna go down to the ground for a reverse crunch with a press. Let me tell you this, 15 pound is gonna feel real heavy. So if you got a lighter weight, you can use it. Dumbbell in your right hand. I'm gonna drop down to the ground. Rachel's got your modification. Three, two. Let's go. Hinge, swing to the shoulder. Power press. Slow the deceleration. Swing. Push. Nice. So Rachel's giving you the hinge swing from a standing position. Hips back. Nice. Push. Now, if Rachel and I get off here, you guys, that's totally normal, right? You just go at your pace, Rachel. I'm gonna go at mine. Nice. So what we're working on here is controlling the weight on the way down. Decelerate. Accelerate. Power. Decelerate. Accelerate. Nice work, you guys. Right here. You got it. So if that kneeling move isn't comfortable for you, follow Rachel. You're in it. 3, 2. Let's finish. 1 more. Nice. Same thing. Other side. Okay. The best part is you Get a second stab at it if it feels a little wonky. Always good to try new moves, right? Always good to mix it up, train in new ways so it keeps it fun, keeps you coming back for more. Okay, three dumbbell, left hand. Two. Let's go. Hinge. Swing power, slow and controlled. Hinge. Okay, your 40 seconds. You guys do with it what you want. Core is so involved in every part of this motion. Nice. This is what I call non traditional core training, but it's my favorite way to train the core and in my opinion, how you build the strongest core muscles. Now, if you want those core muscles to show, you got to focus on the kitchen and your diet, right? You got it. Stay in it. Nice work. Going to raise your heart rate a little bit, too, right? 10 seconds. You got it. Up. Push. Final five, four, three, two, and one. Awesome job. You're gonna come down to that backside. We're gonna keep the dumbbell in the right hand. Doesn't matter. We're gonna do both sides. Okay, I'm gonna go back to what I call like a hollow rock position. Push. Sit up, push out, press that dumbbell. Like I said, that dumbbell is gonna feel heavy. You're there in three, two. Let's go. Rachel's got your modification. She's gonna stay up. Let's have you just stay up, Rachel. Right here. Push. Nice. Push. So you're gonna kick out opposite leg, opposite shoulder, so your other foot can rest on the ground. Push. Nice. I'm gonna go all the way down, give a push, and then crunch up all the way down, give a push. Hello. That weight feels heavy, doesn't it, Rachel? Hello, shoulders. Hello, shoulders. This is really be called, like, core shoulder hit is what it should be called. Core shoulder hit. Whoo. Right, Nice balancing that one chest press. That weight on one side of the body is hard. You're in it for 5, 4, 3, 2, and 1. Nice work. We're gonna do that same thing. Other side. Right. We're gonna challenge both sides equally. So take a nice break. Roll those shoulders down and back. Little shoulder protraction. That feels good. Roll them down and back. Same thing. Other side. Rachel's gonna go. Opposite leg kicks out, opposite arm. Nice. Again. If that weight is too much for you, omit it or take it across the chest. You're on in three, two. Let's go. So I'm kicking out push up at the bottom, and I'm rolling up. Rachel just kicking out opposite arm, opposite leg. If it becomes too much on one side of the body, you take the dumbbell right here to the center. Okay, nice. Take it to the center. That's a really good option. You got lots of options today. Lots of options. You choose whatever fits your body. Whoo. Let me tell you though, this move is fire with a 15 pound dumbbell. Holy bananas. That's where it is. Right here. This move. 10 seconds. Come on. Come on. You got this. I'm talking to myself. Come on, come on. Five, four, three, two, and one. Whoo. The old lady in the biker shorts does it. She did it. Made it through the move. Okay, those are your moves. Those the four exercises. We're just going to repeat it. So we're going to start with that dumbbell in the right hand again. I'm going to do half kneeling. Rachel's got standing. Hinge, swing, Press up, stand up. Three, two, go. Hinge, swing up. Nice. So Rachel's got you standing. Follow her. Nice. Or you can follow me. Nice. I'd say this is where I'd grab a 20 pound dumbbell. My shoulders are feeling this though. Yeah. Nice work. Forty seconds. Come on. Do with it what you can. Nice work. Hips back. Drive the weight up. Push. Nice. Using my lower body to move that weight to my shoulder. Drive up, Stand up. Nice work. You got it. Come on. One rep at a time. 10 seconds. Stay in it. Right here. You're in the final. 5, 4, 3, 2, and 1. Same thing. Other side. Now, if you feel this on your knee, you can always, like, set a towel right here. Right. So I could put a towel down, but a little bit more cushion for my knee. Okay, you do you right. Goal is to try new moves and try and make them work for you. Okay? Five seconds. You're on in three, two. Let's go. Hinge, swing, Stand up. Take it down. Now the magic is trying to find that towel on the way down. Each time hit that same spot. That's what we're focusing on. That slow control, decelerate and then that powerful accelerate. Nice work. Awesome job. You guys look so good at home. I know. You're crushing it. Yes, you are. You got it. You got it. Stay in it. Come on. You got it. I love this move. It feels so, like, athletic, Right? I think we all want to feel like an athlete whether you were in high school, school, or college or not. Feels good. Three, two. Let's go. Finish. Nice work. All right. Down to that beautiful backside. That really challenging move for the shoulders. Yeah, just. I'm going to 12 my shoulder dead. You do you right. That's the whole beauty of it. Let's start weight in our left hand. Okay, you're on in three, two. Let's go. So roll back, push up, roll up. Nice. Rachel's got opposite arm, opposite leg. Kick out. Okay, you do you. Like I said, if that one dumbbell gets too heavy, you just take it across the body. But the real goal here is to unilaterally challenge one side of the body. So I'm thinking about keeping my left hip on the ground as I press that right hand overhead. I'm sorry, switch that out. Right hip on the ground as I press my left hand overhead. That's what I'm putting focusing on. Okay, so I hit the bottom. Keep the hips connected. Nice work. Come on. Yes, you can. You guys are in it. You're in it for 5, 4, 3, 2, and 1. That is some serious core training right there. Ready to do the other side? Come on, you guys. Let's close out circuit number two right here. Let's close it out so we can move on to circuit three. Okay, one more time. Say hello to your left shoulder or your right shoulder. Now we're Dumbbell. Right hand, left. All right. Left and right. 3, 2. Let's go. Sit back, push. Nice, Dumbbell. Left hand, right hip connected to the mat. Am I gonna mess that up one more time? I think I said it wrong again. Dumbbell. Right. Okay. Dumbbell in the right hand. Keep my left hip connected to the ground. There you go. Right. My brain. I tell you what, sometimes it's that mommy multitasking. I was trying to get out the door this morning. Told Rachel I had to go to the closest hy vee. Get a new eyebrow pencil. Bella broke mine this morning. I was like, oh, man. Just running around. Ten seconds. Yes, you can. I never wear makeup except for shoot days. Ah, you got it. 5, 4, 3, 2, 1. That was tough. That was tough. Tough move. Grab some water, you guys. Grab some water. Hello. Intense core training right there. Talk about core strength. I was telling Rachel this morning, core strength. My daughter, my one year old, she's spicy. Spicier than my two year old or my three year old, my firstborn. And that back arch when you're trying to get them into the car seat, that is some true core strength. Those toddlers, they got core strength. Okay, Circuit three. Let's do it. Show your moves. Oh, man. Oh, you guys. Okay? Rachel's gonna be right here. Fast feet out. Out. In, in. Like we did in the warm up. You want advanced core training, you're down here on the ground. Bear crawl, hover Knees just hover. Just up the mat. Wide, wide, narrow. Now. Whoo. Hello, low abs. Okay, that's move one. And then we're gonna come into a push up, pop up. We're gonna take that dumbbell hands outside it. Give me one push up. Pop up to the bottom of your squat. Take the dumbbell, push it away from your body. Rachel show you modification for that too. Then we have a good side plank. Side plank. Okay, you're gonna lift the hips, tap them, crunch it. Okay, those are your three moves. You guys ready to do this thing? Bear crawl, fast. Feet just your body weight. I'm down here on the ground. Rachel's up top. Raise that heart rate. Get that core tight. Let's go. Three, two. Let's go. Let's go. Wide, wide, narrow, narrow. Whoo. Right here. And follow Rachel. You can follow me. Let me tell you, it's gonna be 40 seconds of fire either way, right? You do, you. You do, you. Keep that core tight, Rachel. You got it. You got it. How close can you get those knees to the ground? If you're with me, keep those knees nice and tight to the ground. Hello, quads. Hello, core baby. Yeah, baby. Come on. This is Holy bananas right here. Oh, man. Holy bananas. Can you do it for 10 more seconds? Yes, you can. Yes, you can. Oh, come on. Come on. Yeah. 5, 4, 3, 2, 1. Sit it back. Whoo. Holy bananas. All right, grab that dumbbell. Rachel's gonna do this with no dumbbell push up. Pop up to the bottom of your squat and then push that dumbbell out away from your body. Again. Farther. You push something away from your body more. Your core needs to be turned on. Okay, you're there in three, two. Let's go. Give me the push up. Pop up if you want. Pick up the dumbbell. Push it. Okay, Rachel's moving through this. No dumbbell push up from her knees. Hold that squat nice and low. Again. Me and Rachel are gonna move at different paces here. That's normal, the push up. I'm just going to right where my dumbbell or my chest hits. That dumbbell option. You can take it from the knees. Pop to the toes. Okay, Come on. You got this. 40 seconds. Yes, you can. Whoo. I'm feeling it. I'm feeling it today. 10 seconds. Come on. Stay in it. Stay in it. Yes, you can. You got it right here for 5, 4, 3, 2, and 1. Push ups are so much harder when you're raising your heart rate at the same time. Okay, no dumbbell. No dumbbell side plank. Okay, Rachel's gonna drop that inside knee. We're gonna do the other side next time, so it doesn't matter. Right here, I'm gonna stack my feet. You can scissor your feet joining. 3, 2. Let's go. Tap the hip, pull the knee, tap the hip, pull the knee. Obliques, core, Obliques, core. And do you feel that shoulder? That's engaged. All those shoulder presses we did. People say, how often do you split train? Honestly, I never split train my shoulders because they are involved in so many of the group fitness classes that I teach. All those planks. Hello, shoulders. Right. Come on. You got this. Stay in it. Oh, it's hard. I know. I feel it. 10 seconds. I'm with you guys. This is tough stuff here in the final five. Four, three, two, and one. I'm gonna say core workout is probably the hardest workout for me to keep talking to you the whole time. I believe it. So challenging, focusing so much on my breath to keep that core engaged. All right, Rachel, fast feet. Are you ready? Fast feet. I'm in. Bear crawler. She's up top. Fast feet right here. Okay, you're there in three, two, one. Not gonna lie. This is the move I was least looking forward to in this workout. I'm not gonna lie, but I'm doing it, and so are you, and I'm gonna push you through this just like you're pushing me right now. I know you're doing this at home, and I know you're pushing, so I'm gonna push. We're not gonna quit. We're in it together, okay? We're not gonna quit. Come on. You're not quitting on me. Not yet. You're halfway. 20 seconds. You can do anything for 20 seconds. Yes, you can. Say it. Say, yes, I can. Come on. Don't quit. Come on, Rachel. Don't quit on me. You got 10. Yes. Let's go. Let's go. Bring it home. Get those knees low. Get that butt low. 5, 4, 3, 2, 1. Holy, holy bananas. Quads on fire. Heart rate high. And now we got to go into push ups. Yep. Grab that dumbbell if you want it. Push up. Pop up. Push that dumbbell out away from your chest. You ready? I'm ready. Let's do it. Take a big inhale, big exhale. You're on in three, two. Let's go. Push up. Come on, pop up. Push that dumbbell out. Core training like you never thought right. Push up. Come on, pop up. Push that dumbbell out. You can do it. Yes, you can. Yes, you can. 40 seconds. Slow and controlled your pace, your tempo. Stay in it. Stay in it. Nice work. Doing so good, Rachel. You're saying it's cold in the studio. Are you warm now? Not anymore. Now I'm warm. Now I'm warm. Oh, yes, I am. Come on, you got this. I'm gonna try and stay on my toes. I'm not dropping. 10 seconds. I can do this. I can do this. Stand those toes for those push ups. You got it. 5, 4, 3, 2, and 1. Whoo. Nice work, you guys. Side plank. Who's ready for some side plank action? Other side. Every that towel. And I'm sweating. Now I'm actually sweating. Okay, side plank. Lift the hips, pull the knee. You're there in three, two. Let's go. Tap, lift, crunch. Oh, there we go. One side feels easier. This is my easier side. Nice. My harder one. Your harder one? Yeah. Oh, we're so different. So right. Everybody is so different. It's amazing. It's truly amazing. You work at your level. Never compare your journey with someone else's. Right? Okay, Nice work. I guess if I compared myself to all the other fitness influencers, I would have been wearing biker shorts a long time ago. Taking me a long time. I can't get over the biker shorts. I'm just waiting to hear what, you guys are gonna come. You can't make me laugh. 4, 3, 2, 1. Did you know? Awesome job. If you laugh during a core workout, you work even harder. You work the abs even harder. Okay, grab some water. Who's ready for a bonus move? Grab some water, Rachel. Always a bonus move. Always move you never saw common but you love every time. Okay, you guys, this is it. Your final move. You're gonna do it for 40 seconds. It's a jack and tuck. So it looks like this. Plank, jack, pike, tuck. Plank, jack, pike, tuck. I'm trying to get those hips high. Work those low abs. Rachel has your modifier. Yes. Ready, Rachel? I'm ready. All right, let's do it. 3, 2. Let's go, let's go. Jacket. Tuck it. Rachel's gonna go slower, right? I'm not gonna step on your hands, Rachel. I'll move back a little. You're good. I don't want to hit you. Nice work. Awesome job, you guys. Right here. Come on. 40 seconds. Yes, you can. This is it. You only got to do it one time, and you're stretching. Hello, abs. Come on. Pike those toes up. Pike those toes up. You got it. Oh, the one way to finish a workout right here. Come on, let's go. Come on. Core you can do it. 10 more seconds. You got this. You got this. Let's go. Finish right here. 5, 4, 3, 2, 1. Oh. We're going to sit back right into child's pose. We're going to go for it. Child's pose. Let that heart rate come down. Forehead to the mat. Take a big inhale through your nose. Big open mouth. Exhale through your mouth. Awesome job, you guys. I'm just gonna say that core workout is way harder than it looked when I wrote it. Okay, we're gonna do an awesome stretch here. Okay? So you're gonna go back to the child's pose, but you're gonna take your right arm across your body, place your left arm hand on top of it, and now sit back. It's gonna open up through the side body on that right side. It's gonna feel really good. Opening the hips, Take a big inhale. Exhale, exhale. Sit those hips back a little farther. Lengthen through the arm. Nice. Same thing. Other side. Walk it up and over. Left hand to the right side of the mat. Right hand on top. Sit back. Child's pose. Opening up through that side body. Really good stretch for the low back right here. Really good stretch for the lats, the hips. Big inhale. Sit those hips back a little deeper. Nice work, you guys. Awesome job. Let's come back. We're going to go. We're going to face camera. Okay, Rachel, we're going to kick out right here. Kick this leg out. You're going to take your left hand, windmill up to the sky. Gaze, follow fingertips. Roll it down. Drop. Thread the needle. Thread the needle. So you're going to get a nice little hip stretch here, and you're going to get that nice shoulder stretch because, holy bananas, did we hit those shoulders in this workout. Let's do it again. Let's open up. Big inhale as you exhale. Bring it down. I think Rachel and I were both giving each other eyes like, that was harder than I thought it was going to be, but it was good, right? A good core workout. Bring it back to center. Let's take a cat. Cow. So you're gonna arch the back, lift the chin to the sky, and then tuck the chin to the chest. Pull the belly button to the sky. Let's do it again. Cat, look up, and then look down towards your belly button. Pull that spine up towards the ceiling. Nice work. Bring it back to that neutral spine. Let's kick out the leg. Other way this time. Right arm goes up. And then thread that needle. Nice. Bring that ear all the way down to the mat, if you have that capacity. Twisting through that shoulder. Awesome job, Rachel. Absolutely crushed it. I know you guys love when Rachel joins us because it's just so much fun to see dynamic of people moving at different paces, right? Like, we're all different. Big inhale. Let's open it up again. And it's okay to take it at your pace. We're all at a different journey in our fitness, right? So you do your best. That's what it matters. It's so awesome to have options for everybody, because I know, like, a year ago, when I was six months postpartum, I was not doing the same things that I'm doing now. Okay, let's go ahead. Bring it back. Let's see. Let's go for a nice. Let's go seated. Go for a nice seated stretch. This has been one of my new favorite stretches right here. Okay? You're gonna sit in a nice butterfly position. Take opposite hand to opposite shoe. Okay? So you're getting a nice little inner thigh stretch here. And now you're just gonna tuck your chin towards your chest. Think about pulling your shoulder blades apart. It's gonna open up that back. And now for those of us who are hunched over at a desk all day, you're going to reverse it. Chin goes up towards the ceiling. Think about opening your chest, pulling your armpits down towards your hips. Nice. You're opening up those hips. At the same time, you're opening up the chest and lengthening through the neck. Awesome job. All right, you ready for one final stretch? Right here? Turn around. Fingertips are going to face your butt. A nice reverse tabletop. Legs are bent at 90 degrees. Lift those hips and just let your neck hang heavy. I've been doing this stretch because, believe it or not, 90% of what Rachel and I do is sit at a computer all day. 1% is film workout videos. So this 90. This is so good for that, sitting at a desk all day. Just roll those shoulders down and back. Let it hang for 3, 2, 1. Sit it back. Awesome job, you guys. Nice work, Rachel. Yay. I'm so proud of you guys for joining us. I hope you loved this core workout. This hiit core workout. If you did hit subscribe on our channel, come back for more. We got full body, total body. That's the same thing. We have upper body, lower body, everything. You can find it all at nourishmovelove. Com. Have an awesome day.