30-Minute Cardio Barre Workout | NO EQUIPMENT Workout | Postpartum + Pregnancy Workout

Hi, you guys, I am Lindsay Bahmgren. I am a group fitness instructor and I also run a health and fitness blog@nourishmovelove.com where I share lots of workout videos, anything from barre to strength and hiit training. Today we're going to do barre, which is one of my favorites, especially for moms, new moms. It's a great way to restore your core and your pelvic floor post baby. And I recognize that we're all at different postpartum levels and everyone's on their own fitness journey. So I'm going to offer modifications for every level to make you feel successful today. That said, this is going to be a challenging 30 minute cardio barre workout. So take it at your pace, do your best, forget the rest. Okay? I'll give you options for every level. There'll be options to amp it up a notch and add a little bit of jumping if you want to do that. If you want to keep it all low impact, you can certainly do that and you're still going to get your heart rate high, I promise. So thank you everyone who's tuning in live. I know that the Majaka team is also doing a giveaway of the nourishing lactation protein powder, which is my personal favorite for one live participant. So make sure you jump on that bandwagon and we're going to go ahead and jump into the next 30 minutes together. So we are going to go ahead and get ourselves warmed up and then we are going to get started with our cardio barre workout. Okay, all body weight. Got myself my mat. Let's get started, you guys. So we're going to start. Put your feet about shoulder. Bring nice and close to touch. Actually, we'll go ankles and knees to touch first. Give me a big inhale. Reach up nice and tall. This should feel good. Big stretch. You're just thinking about engaging your core right here and squeezing your butt. Okay, give me a baby back bend. Just open up the chest, the shoulders. That feels good. Reach up nice and tall. Again, you're gonna drop your arms. We're gonna go to knee lifts. So lift your right knee and your left knee. Right and left. Option to add opposite arm, opposite leg. Just lift and lift right here. Your focus is keeping your core nice and tight. Okay? That's the focus the entire time of this workout. Keeping your shoulders stacked over your hips. That pelvic floor tucked in. You got 8, 7, 6. Awesome job. Nice finish. 4, 3, 2, 1. You're going to step nice and wide to a second position. Heels in, toes out. We're just going to go to plie squat. So take it down and up. Give me big inhale, exhale, stand. Inhale, exhale, stand. So as you go through this, I want you to think you're sliding your back down the wall, pushing your knees out towards your pinky toes. Just a nice little warm up right here. You can increase your range of motion as we go through the workout. Okay, now we increase the range of motion. Get a little bit lower. Nice. You got three. You're going to hold it low into. Awesome job. Last one. Sink nice and low. So my back is sliding down the wall. Shoulders stay stacked over hips. Tuck your pelvic floor in. Right here. You're just going to pulse, pulse. Tiny pulses warming up those legs. You're going to build lots of fire today. Tiny pulsing movements paired with some big full range movements to get that heart rate high. Right here. You got five, four. Hold low. In three, two. Hold it here. We're going to warm up the heels and ankles. So lift your heel off the ground. Go right heel up, left heel up. Pop, pop. You're warming up the calves, the ankles. A great way to intensify or scale up if you're ready, is to lift those heels off the ground when we're in this second position. When we're in chair, lift the heels off the ground. That's going to intensify it. Okay, you got four, three, two. Can you hold both heels high? Lift them off the mat if you can. Drop your seat. Sink low. Hold it here. Isometric. Hold for eight. Seven. Get low. Six. You start to feel that fire. Shaking is normal. Come on. 4, 3, 2. Let's shake it out. Take it down and up, just like we did before. Nice. Big inhales and exhales. Shake up those legs. Starting to feel a little bit of fire here. Awesome job. Inhale, exhale. Nice. You got four. Hold it high in three. And two and one. Hold high. You're gonna rotate your hips so you're gonna find a lunge position. Drop low on the lunge. Doesn't matter. We're gonna do both sides. Drop it low right here. Opening up this hip flexor. Tiny pulses down pulse down shoulders. Stay stacked over hips. Arms can stay up anytime. Arms are above the heart. It's gonna keep my that heart rate high. Find your balance. Tiny pulses right here. You got four, three. Full range lunge. Last one, take it all the way down and tap. Lunge and tap. Lunge and tap. Dropping that back knee towards the ground. Squeezing that front Butt forgot to mention, we don't have music on for copyright purposes. So you guys crank up some jams if you want. Okay, you got four. Nice. Three. Hold that lunge. Two and hold your lunge. Pick it up. Arms overhead. Knee drive. Boom, boom. Pull that back. Knee in. Right here. You got eight. Seven, six. Awesome job. Come on. Four, Three, two, one. Back to center. Tap the ground. Reach it high. Tap and reach. Nice. Right here. You got four. Come on. Three. We're nearing the end of our warm up. Two and one. Rotate those hips. Other side. Pulse it down. Lunges. Other side. Tiny pulses opening up this hip flexor right here. You got it. Pulse for four. Three. Full range. Let's do it. Take it all the way down, up. Lunge and lift. Lunge and tap. Squeezing that front glute. Nice. Right here. Take it. Lunge and tap. Finish with me. You got four. Let's do it. Three and two and one. Back to center. You can tap it. Tap it, tap it. This is option A. Option B, take it to a full jacket. Jacket. Raise that heart rate a little bit. Finish that warm up right here. You got 8, 7, 6, 5, 4, 3, 2 and 1. Are you guys warm? I hope so. I'm grabbing a quick sip of water and then we're getting into the workout. That was just the warm up. Okay, guys, we're going to start with a plank series. Ok, so I'm going to go to the back of my mat, I'm going to hinge forward and go to a couple walk ups. So this is a good way to warm up as well. We're going to hinge forward, open up the hamstrings and you're going to walk out to a high plank. Walk right back in, tap the toes, stand up tall, squeeze the glutes. Couple walkouts right here. Plank walkouts. Walk up to that high plank. Walk right back in. Tap the toes. So you're warming up the shoulders and core as you stretch through those hammies and that posterior chain. Okay, give me one more. Now this one, you're going to hold that high plank. So take it down. Hold your high plank. Do a quick, quick plank. Check here. Okay, so my shoulders are over my wrist. My option to modify is always drop to my knees. Okay, so if you're newly postpartum, need a modification. Right here, it's on my knees. If you want to pick it up a notch, you can always try and go one knee on the ground and float the back leg. Knees on the ground, shoulders over wrist. Option to be on your toes okay. Think about tucking that pelvic floor under, push back on your heels, pull up on your kneecaps. Everything gets nice and fiery, Right? Hold here for four. Three, two, Shift to down dog. Nice. Pedal it up. Nice little down dog pedal. All right, you guys, we're going to go through down dog to high plank with a knee pull. It looks like this. Down dog, right elbow, right knee, down dog. Left elbow, left knee, down dog. Knee to elbow. Inhale, exhale. Here's your modification. Choose one leg. Pull and push. Pull and push. Right here. Pull and push. You got it. Nice. We're gonna do the other side second time through. So you decide. Right here, you got four. Nice. Three. Come on. Two. You're gonna hold that right leg and hold right knee to right elbow. Hold it here. Hold right knee, right elbow. Pulse it. Just pulse. Tap your right knee to your right elbow. Eight. Seven, six. It burns. Come on. Five, four. You got it. Three, two, one. Step that right leg through, between your hands. Rise up, find a nice low lunge. Nice job, you guys. Coming out of that plank sequence. Awesome job. Right here, actually going to keep your hands on the ground. We're going to kick that back leg up, standing on that front leg for balance. Tiny pulses in that rear leg. Pulse up. Squeeze your glutes and hamstrings. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Now step back to lunge. Give me a lunge. A knee driver, tap, lunge, lift. Lunge driver, tap, lunge, balance, lift, lunge, tap, lunge, lift option. Lunge, knee, lunge, lift and squeeze. Lunge, drive, lunge. Let's talk about the muscles. Legs, core, legs, posterior, chain. That's the back. Your hamstrings, your glutes, your low back. Right there. Drive. Come on. Yes. Two more. Two more. Drive and float. Last one, last one. Drive. Hold your float if you can hold your float. Reach those arms in front of you. Hold it here. You're going to pull. Squeeze your back. It's a lat pull, so I'm pulling my elbows towards my hips. Find your balance. Hold it there. Nice work. You can always kickstand that back foot right here. Option. Option A. You want to challenge? Float it. Pull. Squeeze your back. Pull your elbows towards your hips. 8. Let's do it. 7. Yes, you can. 6. Stay with me. 5. Find that balance. 4 and 3 and 2 and 1. Okay, we're gonna go into a little bit of cardio. Option A. Hold it here. Find that lunge. Right leg forward, left leg back. Right here. Knee strikes, knee strikes. This Is option A, low impact. Drive it. Option B, lunge, drive. Lunge, drive at the hop. Lunge, drive at the hop. It's 30 seconds. You choose. Remember, option A, knee strikes. 30 seconds. Come on, raise the heart rate. Right here. 30 seconds. How low can you get in that standing leg? Option B, lunge drive. You're halfway. 15 seconds left. That front leg should be so on fire. Come on, stay in it. 5, 4, 3, 2, 1. Shake it out. Heart high. Okay, a little bit of chair. Chairs. Ankles and knees to touch. We're gonna keep digging into this. Right standing leg. Right standing leg. Give me a chair. Just pulse it down. Hands come to your chest. Tiny pulses down. My heart rate got high. Come on, pulse it here. Pulse. Think about squeezing your knees together. Tiny pulses down. 4, 3, 2. Hold here. Standing on my right leg. Left leg. Heel, toe, heel, toe. Add those runner arms. Gonna keep that heart rate up. Heel, toe, heel, toe. How low can you get in that right standing leg? Come on. Yes, you can. You got four. Let's do it. Three. Yes. Two. And one. Hold the toe, hold the toe. Pulse down. Pulse it. Pulse for eight. Seven. Your standing leg should be on fire. Come on. 5, 4, 3, 2, 1. Tap it. Or jacket. Shake it up. Tap, tap. Option jacket. Shake it up, shake it out. So bar builds lactic acid in your muscles. That's why you feel the burn and the fire. Then we shake it out. We do it again. You got 8, 7, 6. Nice work. 5, 4, 3, 2, 1. Little chair. Triceps. Okay, so you're finding that chair again. Ankles, knees to touch. Squeeze your knees. Going to show you from the side so you can see my chair. Ankles and knees to touch. Pulse it down. Pulse tiny pulses right here. 4, 3, 2, 1. You want to intensify this. Lift your heels off the ground. That's releve. Are your knees squeezing together? Do you feel your inner thighs? Yes. Right here. Arms go back. Tiny pulses up with your arms. Tricep. Back of the arm. So thighs and triceps right here. Thighs and triceps down. Down an inch. Up an inch. Add the legs. Lift down. Press up. Down. Press up. Do you feel the triceps? The back of your arm working? Get to your highest point and lift from there. Up an inch. Down an inch. Up an inch, down an inch. 4. Come on. 3. Hold those legs low. In 2 and 1. Hold the legs low. Hold the arms high. Tap your hands. Thumbs to touch, thumbs to touch. In, In. Now as you tap your thumbs, can you squeeze your thighs? Squeeze your thighs. Squeeze your thighs. I'm coming back to you so you can see. Squeeze, squeeze, squeeze. Squeeze your knees together. Squeeze your thumbs together. Triceps, inner thighs. Come on. How low can you get in those legs that you burn? You got eight, seven, six. Stay with me. Five. Isometric hold in three, two, one. Get low, get low. Squeeze your knees together. Lift your arms. Just hold your arms. Hold your arms. Triceps, hold your legs. Can you lift your heels off the ground? Can you drop your seat for eight? Seven. You got it. Six, five, four. Rapid squats. In two, one, down. Shake it out. Lactic acid. Option A, right here. Option B. You want more tiny jumps, tiny jumps, tiny jumps. Shake it out. Woo. Shake it out. There you go. Push that lactic acid through those sides. Option. Keep it on the ground. Option. Pick it up. Let's go. Come on, finish. 5, 4, 3, 2, 1. Quick water break. Quick water break. Back to down dog. I hope your heart rate's high. You guys, we have 30 minutes together. I am using all of it to challenge you and to challenge me. Okay, down dog. Knee pulls. Are you ready? Knee to elbow. Let's go. Right knee, right elbow, left knee, left elbow. Come on, right knee, right elbow, left knee, left elbow. Let's go. You got four. Come on. Three, two. Hold your left knee, left elbow hold or left knee, left elbow. Tiny taps, knee to elbow. Eight, seven. You can always drop to one knee. Come on, finish. 5, 4, 3, 2, 1. Step your left foot between your hands. Keep your fingertips on the ground. Launch that back. Right leg up. Find your balance. Tiny pulses up on that right leg. Pulse it up for eight, seven, six. You got it. Five, four, three, two. Let's do it. Come up to a lunge. Remember, lunge, knee drive, lunge lift, lunge, knee drive, lunge lift. Come on. You can tap it or float it right here. Let's talk through those muscles one more time. Okay? Legs, core, legs, whole back, posterior. Chain up. Yes. Nice work. Big movement right here. Down. Lift. You got it. Come on, two more, two more. Let's do it. Up. Lunge. Last one, last one. Right here. Boom. And can you hold it? Float it, float it. This time it's a back fly. Palms are touching down here. Fly. Squeeze that back fly, fly. Now, your option is always to kickstand this back leg. Squeeze your back, pinch your shoulder blades together. You can hold it here. Option or float. Let's go. Four. Come on. Three. Yes. Two and one. Step it down, step it down, step it down. Oh, oh. Knee drive, knee drives right here. Hold that lunge. Back knee, drive. Pull it in, pull it in. Option A, 30 second cardio burst right here. Option B, down. Plyo. Lunge. Down, drive. Down, drive. I'm turning to you. Lunge. 30 seconds. What do you choose? The ply, A lunge or the knee strike or a combination. You can do both in 30 seconds. You're halfway. Halfway. Let's go. The goal is to raise your heart rate and challenge you whatever level you're at today, whatever you're feeling. Come on. 10 seconds. What do you got? Stay with me. You guys are so awesome. We're gonna shake it out in 5, 4, 3, 2, 1. Shake, shake, shake, shake, shake, shake, shake. Okay, chair position. Ankles and knees to touch. Hands, heart center. Pulse it down, pulse it down. Catch your breath. Think about squeezing my knees together here, engaging my inner thighs. It's also going to connect to my pelvic floor, right? Catch your breath. Pulse it down. You got 4, 3, 2, 1. This time I stay standing on my left leg. Right leg goes heel, toe, heel, toe. How low can you get in that standing leg? That is your challenge. You want to get low, low, low. That's the name of the game. Feel the burn. Heel, toe. Add those runner arms. Keep that heart rate high. Let's go. Tap in. Come on, you're doing good. Let's go. Give me four, three. Hold that toe. Tap into one. Hold that toe. Pulse it down 80% here in the standing leg. 20 in the toe. Pulse for eight, seven, six, five. We shake it. Shake it in three, two, one. Let's go. Side to side squats. Side to side squats. Shake it out. Side to side squats. Nice little shake shake. Yeah. You guys are doing so stinking awesome. Side to side. Ready to move into second position. We're moving on. Let me check my time. 10 minutes, you guys. We have 10 minutes together. Let's crush it. Okay, one more each way. Stand up tall. Second position. Nice and wide. Wipe that sweat off. Heels in, toes out. Tighten your ponytails. You're in the final. 10 minutes, my friends. Yes, you can. Let's go. Okay, shoulders are overhead. Slide my back down that wall. Imagine I had a wall behind me. Slide my back. I'm gonna show you from the side. You just hold there so I'm not sticking here. Butt's not out. Suck it in right there. Tuck that buddy that buddy that booty underneath. Squeeze your pelvic floor right here. I'm gonna come back to you guys. Woo. You're like, come on, my legs are shaking. I know. Pulse it down. Tiny pulses. Eight, seven, six. You Got it. Five, four, three, two, one. Can you pop that right heel? Just that right heel? Pulse for 8, 7, 6. You can keep those arms out. Keep the shoulders and core turned on. You got four. Three, two. Switch your heels. Pop that left heel. Pulse for eight, seven, six. You're doing awesome. Come on. Four, three, two, one. Now here's the deal. Can you pop both heels? You're gonna stand up. Drop, lower. Lift the heels. Stand, drop, lower. Lift, stand. Drop. Lower. Heels up. Stand up. Down. As I stand, I'm thinking about pulling my inner thighs together. Drop, lift, up. Drop, lower. Pop them, stand it. Drop them. Awesome job. Pop it, stand it, drop it. Let's go. Two more. Up. Lift. Last one, last one. Lower. Up. Can you hold those heels up? Drop it low. Both heels are up. Both heels are up. Hold it here. Just hold. It burns, right? Can you hold those heels up? Drop your seat. Hold it here. We're going to move on to some really fun stuff right here. Hold right here. Okay. Drop the heels. Lift them. Drop, lift. Elbows back, elbows up. Back, shoulders, chest, back, shoulders, chest, back. Your legs should start to feel fire right here. Yes. We got four. Hold high. Three. Come on. Two. And hold it here. Right arm punch. Left arm punch, punch. Up, up, up, up. Come on. Shoulders and legs right here. Two big muscle groups. Pair them together. You got eight, seven, six. Get low. Come on. Four, Three, two, one. Drop your heels. You ready? We're going one. Right arm down. Up, down, up. Jab, jab, jab, jab. Down, up, down, up. Jab, jab. Low, high, low, high. Yes. There you go. Come on, let's go. Hey, come on. This is fun. Shake it out. Yes. There you go. Finish. 4, 3. Hold low. In 2, 1. Hold low. Take those arms right here. Brace your core. Twist, twist, twist your core. Side to side. Legs. Turn on. Twist. Twist the core. Feel the obliques. They're firing. Eight, seven, six, five. You got it. Four jabs. Other way. Here we go. Down, up, down, up. Down, up. Yeah. Come on. Feel that heart rate rise. Down, hup. Down, hup. There you go. Stay with me. Woo. Nice work. Come on. Keep breathing. Keep moving, keep moving. Finish right here. 4, 3. Hold both. 2, 1. Can you hold it here? Lift those heels again. Just hold. Ice metric hold. I know it burns. I know your legs are on fire. Hold here for five, four. We're going to shake it out. Three, two. Shake it out. Drop those heels. Inhale, exhale, Down. Option A, right here. Big sweeps. Shake out the legs. Option B. Down. Hup, hup. Down, hup, Hup. Down. Hup, hup. You choose low impact or high impact. You get to decide. What do you want today? Come on. Raise that heart rate one last time before we take it to the mat. You're almost there. Let's go. Give me five. Yes. Four. You're doing awesome. Three. Stay with it. Two. Last one. Grab some water. Awesome job, you guys. Nice work. This is tough stuff. You guys are doing so good. Who's ready to go down to the mat? Right to the mat. Five. Actually six. Six minutes, you guys. Crushing it. Whoo. Wipe that sweat out. All right, push ups. You know you love a mama's. Honestly. Hardest move for me after having a baby. Okay, I'm gonna show you. It's a three point push up. I'm showing your options. Okay, option one. Knees, shoulders over wrist. Core is tight. Lead with the chest. Down, up. Okay. If you have a chair at home, come to an incline. Can always take it to a wall if you want more of an incline. Window seal right here. Down, up. Okay. You can do these on your toes. I'm doing three points. It's a challenge. I'm gonna lift my right leg off the ground. Left knee is on the ground. Right leg is lifted. Squeeze that right booty. 10. Push ups. Let's do it. Down. That's 1. Down. 2. Come on. Yes, you can. 10, push ups. Your pace, your tempo. That's 4. 5. Let's go. Come on. 7. 8. Finish. 9. 10. Okay, walk it in. Find that tabletop position. Keep that right leg. You're gonna kick it back. Pull in, kick back. Pull in. Right leg right here. Kick it, pull it in. I'm gonna go this way so you can see me. So we're gonna put a combo move together right here. Kick it back and in. Give me four. Hold it back. Three. You got it. Two. And one. Now don't let your hip open up. Keep those hips turned square to the ground. Hips are square to the ground. Draw a tiny circle with your toe. A tiny circle with your toe. Your right toe is drawing a tiny circle. You're squeezing your butt. It's not about how high you can lift, okay? You don't have to be way up here. It's just about the engagement of that glute. You got four. Three. Combo move. And two. One looks like this. In, out. Side, back, center. Back, side, back, center, back, side, back. On that side, you're trying to get knee to elbow. Pull in, push out. You're hitting the obliques right there. Two more. Two more in. Back, side. One more. One more. Hold this side. I'm going to show you what this looks like. Kick your foot out to the side. Your heel's pointing at me. Oh, this is going to burn. Okay, up an inch. Back an inch. Up an inch. Back an inch. You should feel your booty and your obliques. They should be so fired up. Yes. Does it burn? Come on. It should. You're almost there. Give me four. Stay with me. Three. You got it. Two. One. Nice work. Three point push ups. Other side. Or ten more push ups from your toes. You decide. Going right here. Left leg goes long. Ten push ups. Down and up. That's 1. Come on. 2. Let's go. 3. Squeeze your butt. 4. Halfway. Halfway. Yes. 6. 7. Let's go. 8. 9. 10. Come back to that tabletop. So it's shoulders over wrist. Core is tight, left glute. Kick out, pull in, kick out, pull in. Squeeze your butt. Keep your hips. Your headlights turned on. Towards the mat. Let's go, you guys. We're almost there. Home stretch. This is a little bit of core work and stretching. Finish. Four, hold long. Three tiny circles. And two. Last one. Hold it here. Check your hips. Hips are to the ground. Tiny circles with the back toe. Draw a tiny circle. Stop bending those elbows. Keep that belly pulled in tight. Tiny circles for those booties. Those big beautiful booties we're building. Come on. Yes. Nice work, you guys. Tiny circles with those toes. Four, Three, two. Combo move. It's in its back. It's side. It's back. Center, back, side, back, center, back, side. You got it. Take it in outside. Stay with it. It's in. It's back. It's side. It's back. Yes, you can. Let's do it. Two more. Come on. Center, back, side. One more, one more. Center, back, side. You know it's coming. Kick it out. Give me that heel. Up an inch. Back an inch. That fire. The glutes, the obliques, they're fiery. Yes, they are. Come on. You're on your back for core in five. Do it. Four. Stay with it. Three. Finish strong. Last two. And one. Little heel tap. Little booty tap. Little booty tap. Okay, guys, we have exactly one minute left if you want to hang with me. We're going to do two minutes of core and stretch. Yeah. Who's with me? Come on, you have to drop off. Thanks for joining us. You guys are awesome. We're almost there. Boat pose. So sitting up, I'm going to lower back. C shaped curl. I'm going to pull my navel back. Draw my hip bones together. Draw my Hip bones together. You can always take a throw pillow or a sponge ball behind your back if you need some more support. Or just gently hold right here behind your back. Right here. You can float or grab. It's down an inch up an inch back and up, back and up. Something I love here. Okay? I go palms down, palms up, palms down, palms up. Think about pulling those hip bones together. If you see doming or coning in your stomach, modify as you need. Get something behind your back. You don't want to see that domain or coning. Right? That's Dr. Diastasis Recti. The abdominal separation. We don't want to do that. Right? Right here. You got four. Nice. Three. You're gonna hold that in two. And one. Hold that sweep side, center, side, center. Arms open, close, open, close, open, close. You guys, we hit it all today. Legs, booty, thighs, triceps, shoulders, chest on the push ups. Hello, core. Right here. We got those back flies in, those balanced back flies. You guys crush this workout. Amazing what you can do with just your body weight at home. Beautiful thing is you couldn't join us live. This is going to stay live for 24 hours, you guys. 24 hours. You got 24 hours to get your sweat on. Maybe you got kids that are with you and you get 15 minutes through. Guess what? 15 minutes is better than no minutes, right? You do your best. Forget the rest. One more each way. Open, close, open, close. We're gonna go back on a slow roll. You're gonna roll down as slow as you can for eight, seven. Keep breathing. Come on. Yes, you can. You're halfway at 4, 3, 2, and 1. Nice. We are taking nice long body stretch. Nice, long body stretch. Nice work. Big inhale, big exhale. Pull the knees to the chest. Go ahead, find that happy baby. Grab the inside arches or soles of your feet and just roll that low back side to side. Awesome job, you guys. Kick into one hand. Kick into that right hand. Hit those inner thighs. Open them up. Back to center. Other side. Kick in. Nice work. Bring it back to center. Cross the ankles, roll up to a seated position. Flip yourself over to down dog. We're gonna do a little down dog stretching because it feels so nice. Tuck your toes under hips. Go high. Pedal out your heels. Give me a big inhale up onto the tiptoes. Exhale. Drop the heels to the mat. Feel that nice calf stretch. Nice work. Send the right toes long. Put the heel to the glute. Open up the hip. Back to center. You're going to pull right ankle to left Wrist and you're going to set down in half. Pigeon. This should feel really good to get into those outer glutes. A lot of booty work in this bar workout. Okay, open up those outer glutes right here. You can stay up nice and tall. Keep the shoulders away from the ears. You can always walk it down to the mat if that feels more comfortable for you. Awesome job, you guys. You did so good. I hope you're so proud of yourself. This is a tough cardio bar workout. I did not take it easy on you, right? You guys worked so hard. If you want to add a little quad stretch, you can pull that back heel up and reach back, open up the shoulder, the chest, and reach for that toe. Opening up the quad as well. Feels like so good. Nice stretch. We build up a lot of lactic acid in bar, so make sure you're stretching and you're hydrating. And following this workout with your nourishing lactation protein powder. That's what I'm doing. I'm making a smoothie after this. Send it back. Plant your hands. Push back down. Dog pedal of the heels. Other side. Left toes long. Drop your heel to your glute. Open up the hip. Square the hips to the mat. Left ankle, right wrist. Set it down half pigeon. Other way. Okay, Sit up nice and tall, opening up this hip flexor. This glute right here can always walk it down to the mat. I'm making my smoothie. My current favorite. I like the green vanilla protein powder, and I mix it with spinach, a little bit of oat milk. I add peaches and mango, frozen peaches and frozen mango, and some chia seeds, and that's it. And then I blend it all up. And that's my current jam. Right now, that's what I'm making on repeat. Go ahead and take that quad stretch. If you want it delicious, you should try it if you have the green vanilla protein powder at home. And if you don't, you should get it as a group fitness instructor. Teaching classes. When I return to teaching classes in my schedule, I tend to see a drop in my mouth supply. Send it back down, we'll go down dog again. And I started taking the nourishing lactation powder when I saw that happening. And we're going to drop down tabletop, sit it back, child's pose, just because it feels good. Open up the hips. I started taking it. And when I started taking it daily in my smoothie, I saw my milk supply go up 4 ounces a day, which is huge for me. So I'm really excited about it and I'm continuing to use it. The ladies on Jocano, I'm constantly like, I need another tub of this and I'm going to order like four more because I just want to have it in bulk and never run out. So you guys, I hope you enjoyed this cardio bar workout. Thank you so much for joining me and the Bajaka team for letting me come on. If you liked this workout and you want to do more at home workouts, you can check out nourishmovelove.com lots of free workouts on there for you guys. Thanks so much for tuning in. I'm gonna go make my smoothie. I hope you guys are too. Have an awesome rest of your day, mamas.