30-Minute Dumbbell AMRAP Workout (Full Body)

Hi, I'm Lindsey Baumgren of Nourishment Love, and this is your full body amramp. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community. All right, you guys, we are getting into a full body amramp that is as many rounds as possible. This is a workout format you guys love and have requested more of. I'm excited because I truly love this full body format. It's one I've been doing on my own and testing, and it is fun, Rach.

I'm so excited. It's gonna be super fun.

It's gonna be awesome. I have the amazing Rachel with me.

Hi.

She'll be offering some modifications. It is an amramp, which means you are going at your pace. It's you versus you. So you're gonna get as many reps as you can in four minute blocks. All right, so we're gonna break this workout down into four minute working blocks. Okay? That makes it really attainable and achievable for everybody. We're gonna move at our pace. You can try and stick with us, or you can go at your pace. This is again, a you versus you workout. All you're gonna need are some dumbbells. I have anywhere from 20, 25 to 15 pounds. And you'll have the option to add on a little mini loop resistance band if you want to, for a little extra fun in the first circuit. Goblet squats. You know, if you just want to add it to warm up those legs. You ready, Rach?

Let's go.

All right, let's get this party started. I'll explain the amrap as we get going, but let's get ourselves warmed up. We're gonna start with a big inhale. Reach up nice and tall. Exhale. Just take those hands right to the back of your head. And you're gonna go for a good morning. And then you're gonna stand tall and drop right into a squat. So stand tall. So one hip hinge. Stand tall. One squat. Stand tall. Just warming up those legs, getting that body moving. Core stays nice and tight. Nice shoulders stacked over hips. There we go. One hinge for the back side, one squat for the front side. Nice little functional warm up. We're going to take you through some of the moves you're going to do throughout today's amramp. It is 10 reps per exercise, you guys. 10 reps. Perfect for exercise. So wherever you're at on your fitness journey, what does 10 reps mean for you? Does it mean heavier today? Does it mean lighter? You go three, two, and let's just squat it out. Just take it up, down, up. Go a little bit faster. All right. If you've done one of our amramps before, you might know that I love this four minute working block, right? So we have four four minute blocks. Four four minute blocks. Each block has two moves, so you just have to toggle between two moves. Ten reps per move, you're gonna go for four right here. Three hold at the bottom. Two and one hold at the bottom. Plant your hands to the mat and just step back into a nice high plank for me. Shoulders stacked over wrist. Core is nice and tight. You can be knees or toes. Take a nice wide base with your feet. We're just gonna row and row. Go. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Nice step the right foot outside the right hand. Give me a nice easy twist. That feels so good. Gaze follows fingertips. Drop the elbow towards the calf, the shin, the ankle. Nice. Open it back up. Set it down. Switch it out. Left foot outside left hand. Easy twist. Nice. There it is. Drop the elbow.

Nice work.

Nice work. Open it back up. Set it down. One more each way, one more each way. We're opening up those hips here. Open it up. We're gonna get right into it, you guys. First circuit's gonna be squats. Right back open. Nice. Set it down. Switch it out. So we're always pairing. So we have two exercises per circuit. You're gonna go one leg exercise and one arm exercise. So like I said, a good, solid full body workout here. Step back. High plank 2. Push ups. Knees or toes. Down, up, down, up. Drop to the knees. Tabletop. All four little cat, cow. Drop the belly.

Lift the chin.

Reverse it. Tuck the chin. Arch the spine. Nice neutral spine. I'm gonna take my knees a little bit wider. Drop down to my left forearm. Right hand behind the back, palm up towards the ceiling. I'm just going to rotate. Open. Bring the shoulder square. Rotate open. Bring the shoulder square. Nice little T spine rotation along with. You're going to feel that opening that left hip. One more. Open it up. Nice work. Keep those hips high. Walk your hands away from you. Nice big puppy dog stretch here. Prepare your body for those overhead presses. Bring it back in. Right forearm on the ground, left hand palm up. Open the shoulder. Bring it square to the mat with each time you open. Can you get a little bit more rotation through that spine? Nice open. You're gonna give me One more right here. Nice work. Open it up. Awesome work. Plant the hands. Step back. Find that high plank again. This time, step your right foot between your hands. Give me a lunge. Any lift? Dropping that back knee to the ground. Lift high. Drop and lift. Stretching through that front hamstring as you lift. Nice. Four. Yes. Three, two. Oh, one. Step that left foot back in and make a nice pyramid pose right here. Hips stay square to me. Bring the feet square. Switch it out. Right foot back, left foot forward. Drop and lift. Drop and lift. Nice work. Stretching through that left front. Hammy now. Nice work, nice work. Right here. Go. Four. We're gonna get some lunges in there today. Three, two, one. Nice work. Step back. Find that high plank. We're gonna do some slow burpee walk in. So you step the right foot, the left foot, stand tall. Take it down. Switch that lead foot. Nice work. Go left. Right, Stand it up. One more each way. One more each way. Right here. Right, left, up. Nice work. Nice work. Switch it out. When you get to the top, pressure acts like you got a dumbbell right here. Push for eight. Seven, six. Hold those feet nice and wide. Go. Three, two, one. Hold it wide. Hit side to side. You got it. Side to side. Nice work. Go. 8, 7, 6. You got it. 5, 4. Skaters in 3, 2 and 1. Now can you drive off that foot? Push. Push side to side. Go. 8, 7, 6, 5, 4, 3, 2, 1. You ready, Rach? Good. Warm up. We are warm. We are warm. So like I said, you have four, four minute working blocks. So four circuits total. Each circuit has two moves. Legs, arms, 10 reps per exercise. Okay, 10 reps per exercise. Stick with us or go at your own pace. The last minute of each circuit, I'm going to turn into a power minute option to add high impact. Drop the weights, go jump, squats, jump lunges, the whole bananas kit. You can stick with me and go high impact or stick with Rachel and keep it low impact, cycling through those same two moves. Okay, so four minutes. Last minute of each set is a power minute. We're going to crush this.

I'm excited.

This is new, right? And the good news is you get a one minute break between circuits.

That's going to feel good.

Okay, one minute break. Normally it's like 10 second rounds. You get a one minute. So these are. These four minutes are truly meant to be. Push your pace, push yourself, try not to break. You can grab a quick sip of water if you need it, but we're really going to try and cycle rage. I'm going to take this band six inches above my knee. For the first one, I'm going to go heavy. My heaviest weight right here. You're going to give me 10 goblet squats, okay? It's only 10 reps. Rack it here. If you got lighter weights, go ahead, take two weights at your side or front, rack them, whatever feels comfortable for you. We're just going to go 10 reps. We're going to throw the band on for fun, okay? Once we get through 10 of those, drop the weights, hit the deck. 10 push ups, 10 goblet squats, 10 push ups. Your pace, your tempo, okay? Four minutes. You ready? Let's start that four minute timer in three, two. Let's go, let's go. Down and up. Nice. Knees are pressing into the band. I feel like there's always that anticipation of starting an amber the nervous right at the beginning. You hear us like laughing? Amramps are a little bit spicy. Okay, two more. Here we go. Down, up, Last one. Down, up. Drop the weight, hit the deck. You got 10 push ups. Your pace, your tempo. Here we go, you go. 10, nine. Nice. Lead with that chest exhale. Pushes you up. Right here. Come on. Final four. Three, two, one. You're right. Back up. Grab that weight right into squat, okay? It's all your pace, your tempo. Try not to take a lot of breaks between these two moves. Just a quick transition. You got it, you got it. Nice work. You verse, you, you versus you. Come on. Two more right here. Let's go if you're with us. Last one, nice. One more down, up. Hit the deck. Go. 10 push ups. Here we go. Working on those push ups, right? 9, 8. One rep at a. Nice is where the breathing kicks in. Come on. Three, two, Last one, down. Now we take this up to an incline when you need to. Here we go. Come on. Legs, chest, shoulders. Right here. Halfway, halfway. Go. Five, four. Nice. Three, two, one. Nice work, you guys. 2 minutes and 30 seconds. 2 minutes and 30 seconds left. Here we go. How many rounds can you get through? Let's go, let's go. Come on. Four more. Go. Four, three, two, one. I know you guys are tough. We had that chest workout. So many people did 60 push ups, how many can you get? Was that round three or four?

Yeah, I think that's three, right?

30 so far. 30 push ups. Deep one.

Way to start a workout, right?

Right.

No biggie.

Two minutes. If you're with me, that's one minute of strength left. We go, power minute right here. Two more. Come on down. Drive to those heels. Last one. Drive. 10 push ups. Come on, Lindsay. This is for 40. Let's go. 10, 9, 8, Five. It's hard. Four. It's harder. Quick push back. Come on. Here we go. Three, two. Come on. Here we go. Here with me. 15 seconds. I'm dropping my weight. I go power. 10 seconds here. If you're with me, we're gonna finish these squats. Gonna finish these squats. So we go power. Nice. Come on. 3. Come on. 2. Last minute, last minute. Here's Rachel. Stick with Rachel. She's hitting the deck for 10 push ups. I go 10 burpees, chest to floor, chest to four. One. You got 10 chest to four burpees, 10 squat jumps. If you're with me and you're going high impact, you do you. Come on. What do you got today? What do you got today? Halfway. Halfway. Come on, Rach. You got it. Keep moving.

Let's go, Lynn.

We're gonna go at different paces. I'll go mine, you go yours. Two more burpees, one more burpee. Ten squat jumps. Come on. Ten, nine, eight. This is when I'm like, who wrote this workout? Here we go. We're definitely gonna hit. Holy bananas in the first circuit. Two. One more. Here we go. 5, 4, 3, 2, 1. Rest.

Circuit one.

Circuit one. Rest for a minute. Holy bananas.

I'm glad we have four minute blocks. Breaking it up like that helps my brain so much.

You should need this one minute. You should need it. Okay, it's four minutes hard one, minutes off. You got 30 seconds of rest. I'm gonna set you up, stick with my heavy weights. I'm gonna go 20 walking lunges. 10 of them, 10 bent over back rows. Rachel and I are gonna come back here. Walking lunges. We don't do them often because we're working on this small studio space, but right here. So we're gonna go five down, five back, and then we're go right into a bent over back row for 10. I got 10 seconds to rest. I'm setting the weights down. Okay, 10 walking lunges, 10 bent over back rows. You're on three, two. Let's roll, let's roll. So we're gonna go five down five, four, three, two. One more. Turn it around. Nice. You can go 10 right in a row. Whatever you got. Gonna go right here. We're gonna hinge it over, right? Here we go. Go 10, 9, 8, 7, 6, 5, 4. Nice work. 3, 2, 1. Back to lunges. Here we go. Nice. 10 and 10. Guys, your pace.

We also were saying reverse lunges. Are a great option if you don't have space.

Oh, yeah. If you don't have space, reverse lunges are an awesome option.

But these are fun. We never do these.

No, I like a good walking lunge challenge. That balance challenge. That core legs and glutes. Here we go. 10 rows legs and back. I always say these are my mommy muscles. Nice. Six. Come on. Seven, eight, nine, ten. Back to ten lunges. Nice work. Amelia said she loved amramp style workouts because it truly, like I said in the warm up, it is that me versus me. That me versus me mentality. Okay, you verse you today. You can come back to this workout. Can you get more rounds? Can you get heavier weights? You versus you love a good amramp. Great way to test progress too.

I actually have a note in my phone and I keep track of how many rounds I get through. Every time we do a nam round, I love it. Otherwise you forget, you know.

Yes. 10. Back to lunges. Okay, we're in the final minute, guys. If you're with me, you're gonna go power minute after this. Here's Rachel. You're gonna stick right on these two moves, right? You're gonna stick right on these two moves. Here's me. We gotta go jump lunges. Can I get a whoop whoop for everybody who loves jump lunges? No. 1.

Silence.

Silence. And plank and row.

Yes.

You got this, team. Come on. Five more, five more. Go. Five, four, three. The weights are getting heavy. Two, one. 30 seconds left. If you're with me. Holding these weights also taxing. Never get a thumb down.

That grip strength.

That grip strength. Here we go. Three. Nice work, team. Here in the final ten. Final ten seconds. I'm going to go for rows. Nice. I'm going to drop my weights and go right in. Two jump lunges in three, two. Set my weights up here because I'm in a plank and row. I'm gonna go right here. Rachel, go right there. 10 jump lunges if you're with me. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 10. Plank and row. I'm gonna grab these 20s, take it to the mat. Let's go. Each arm counts as one. One, two. Come on, power minute. How can you push yourself?

I like the like chaos in the background of me just doing my own thing, you know.

These are big, complex moves. Might not get through a ton of reps. Here we go. 10.

There you go.

10 seconds, team. 10 seconds. Finish it. Come on. We all call it in. 5, 4, 3, 2, and 1. Call it. Way to Go rest for a minute. Rest for a minute. Breathe it in. Grab your sweat towel. Grab your water. I love a good amramp, right? But, man, good butt kicker. Okay.

Simple but effective. Like, just like picking the two moves, cycling through it.

When I'm short on time and I only have 10, 15 minutes workout make it so simple. You guys pick two moves and go ham. That's what I do. Like, yeah, that's an effective workout because you're taking those two muscle groups to fatigue, right? Okay, ready? Circuit. Three lateral squats, one dumbbell.

Okay.

Ten. Five per side. Right into ten overhead triceps. Okay, so one dumbbell hit side to the side. 10 of those, right into coming together. 10. Let's start with the lateral. Nice and wide. Toes face me or slightly out. In three, two. Hit right, hit right. Go. One, two. Side drive. Side drive. Bend the knee. Explode, bend, drive. Nice. Three, two, one. Walk those feet in. Here we go. Up and over. Right here. 10. Nice. 9. Ribs to hips. Don't let that rib cage flare. Right here. Come on. Soft bend in those knees. Tuck your glutes. Let's go. Three, two, two, one. Back to the chest. Nice and wide. Side center. I mix it up on you, Rach. No, I feel like I faked you out.

I kind of shifted.

Nice. 5, 4, 3, 2. I got one more. No, two more.

Five.

I faked you out. I don't know how many we did. I don't know. Get there. Do your 10.

Do your best.

9. Come on. 8. Yes. Use the back of the arms. Bend, extend. Hide it. Show it. Let's go. One more, one more up. Back to the chest. Here we go. We go side center. 9, 8. 7. You got it. 6.

5.

Come on, come on. 4. Two and a half minutes left. Find a pace you can stick with. Find a pace you can stick with. Right here. Back to 10. 9. I love these because you can just, like, blare your music if you want.

Yeah.

Get to work. These are the days I'm like, I need to get out of my head. Just need to go. Come on. Count some reps. Two more, two more. Last one, last one. Yeah. Need to go and count some rest. That's it. Right, right, left.

I feel like this is a workout. You just, like, lose yourself in the rhythm of, you know, like, you're so focused. Totally great if you're having a bad day.

Totally. Nice. Two more, two more. Nine. 10. 45 seconds. If you're with me, we go Power minute. Okay. Option, stick with Rachel. Option, power. Win it with me. 10. Skaters Sorry. Rachel, gonna do your favorite move without you?

I know. I actually was thinking that.

Ten towel slams. That's Rachel's favorite move.

Enjoy it for me.

3, 2, 1. Man, these triceps are getting spicy. Here we go. 25 seconds. If you're with me, you're gonna change the lateral squat to skaters. Change the overhead tricep to towel slams. We're gonna push it, guys. These ones are gonna go fast. You're gonna get a lot of reps of both in. Come on. Yes. 10 seconds. 1 and 2. Here we go. You're in it for 5, 4, 3, 2. I'll start from the top 10 skaters if you're with me. Here we go. Push. 1, 2, 3, 4, 5, 6. 7. 7, 8. 9. 10. Grab your towel, grab the minivan. Grab whatever you want. Here we go. 10, 9, 8. Make it big. Getting that overhead extension again. Just like you do with the triceps. This time adding a towel. Two more. Slam it.

Leave it.

Let's go. One, two, right into it. Three, four, five, six, seven, eight, nine, ten. We call it a power minute for a reason. What do you got? Come on. 20 seconds, guys. 20 seconds. What can you give me today? Let's go. 2, 1. Slam it.

Leave it.

Let's go. Quad 10, 9. This is it. 8, 7, 6, 5, 4, 3, 2, 1.

There you go. One more.

Rest for a minute. High fives rage.

There you go. That's how you know truly.

You guys, it's four. Four minute working blocks. One minute rest. It's a truly, a 20 minute AMRAP. Warm up and cool down. Makes it 30. But it's 20 minutes of hard work. That's what I'm asking. And actually, what I'm asking right now is just for four more. Just for four more. Four more minutes of hard work, right? What haven't we done yet, Rach?

We need some deadlifts. We need them.

Deadlift, curl, press. I'm gonna take two sets of weights, heavy for my deadlifts, okay? Soft bend in the knees. Hinge, hinge, hinge, hinge. Right? I'm gonna go down to my 15s. Curl and press. I'm gonna go to hammer, curl, neutral, press. 10. Deadlifts, 10. Curl and press. We go in three. Grab your weights. Deadlift in two and one. Hinge, hinge, hinge. Stand tall. Set yourself up. Flat back, tight core. Crush some oranges in your armpits, okay? Do not have to rip through these, guys. This is slow and steady. Feel it in your low back. Take these weights right here to the Side, suitcase, carry. Okay. Bringing the weights closer to the muscle. That's working right here. We dip into the low back sometimes. You feel that? Here we go. Two more. Down, up. Last one. Down, up. I'm gonna flip my weight. Curl, press. Here we go. Curl, push. Okay, we haven't hit biceps and shoulders. That's what's waiting for us.

I don't know my shoulders felt it.

On those push ups, lynn. That's true. 10 reps right here. These are big, slow movements for your strength, for your final circuit. Nice work, guys. Big exhale pushes overhead. Nice. Come on. We haven't even got through one full round and we're already one minute deep. You guys, one minute deep. Come on. Two more, two more. Let's go. Up. Push. One more, one more. Let's go. Come on. Curl, push. Nice work. Weights are down. I'm going to switch around. Here we go. 10. Someone once asked, how do I find where to set myself up for a deadlift? I always love to kick your butt. Kick your butt where your feet fall. That is your natural deadlift stance, you guys. Okay? Kick your butt. That's where your natural deadlift stands. Typically a little bit more narrow than your squat stance, Right? Here we go. Here we go. Stick with it, guys. Come on. Two more, two more, two more. On the deadlift, I'm stick with Rachel's pace. I skipped one on the kicking the butt we got. Set them down 10. Curl, press. Let's go. Nice softening those knees. Spread that floor apart underneath you. Ribs to hips. Ribs to hips as you press overhead. Come on. Nice work.

Can you believe it, guys?

We're almost halfway. Two minutes down, two minutes down, two to go. If you're with me, one on the shoulder strength. Okay. One on the power. Let's go. Two more full reps of this. Let's go. Two more full reps. Curl, push. Nice. Last one, last one. Curl, push. Crushing in back to deadlift. 10 of them. What's been your favorite circuit so far? Rage. Oh, okay.

I know it was tough, but I think circuit, too. I love those walking lunges. That was so fun.

I like it.

What about you?

You know, I kind of like the push and the intensity of the first circuit, but I couldn't maintain that the entire time. Not gonna lie.

I will say I'm glad we knocked that out first.

I planned it that way.

I did.

I was like, let's just crush the hard stuff right away. One more, one more. Nice, you guys. If you're with me, 15 seconds, and then we transition your deadlifts go to 10. Dumbbell swings your curl. Press. Go to 10. Press jacks. All right, I'm gonna grab my one heavy 20 pound. I'm gonna get to work. 10 and 10. You're there in three, two, one. Nice work. I'm gonna go one heavy weight. I'm gonna go right into it. I'll start with my swings. Both hands on. Here we go. Hinge swing. One, two. Rachel's gonna keep it right where she's at. Stick with Rachel. Join me up here with me. You got five, four, Press Jackson. Your power minute out of each hand in the dumbbell. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Right back into it. Here we go. 10 and 10. 10, 9, 8. Come on. That's where that heart rate gets pumping. This is it, guys. It's your last minute of work. What do you got for me today? One more. Yes, you can. So strong. That's what you are. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Come on, you're in it for four. 3, 2, 1.

There it is.

Weights are down. Holy bananas. How we feel, Rach?

Way to go, Lindsay.

How do you feel?

Good, Sweaty feel.

How do you feel about a bonus?

I knew she was gonna say that. I knew it.

How do you feel? I don't feel totally gassed. I got one more minute in me.

Let's go.

I got one more. Finish it out. One more. Grab my heavy weight and grab my heavy weights. Yeah. All right, here's what we're gonna do. We're gonna go deadlift. Actually, let's go for the full woman maker. One minute of wondermakers.

Yeah.

This is what you call on the fly, guys. One minute. Woman makers. We're gonna put everything we've done today together. Let's say push up row, row, squat curl press. Push up row, row, squat curl press.

Yep.

It's one minute. One minute. You don't have to get through a ton. You do you? Yes.

Anything you've got left.

You do anything for a minute, right?

Do anything. Let's go.

Knock it out. You're on in three, two. Bring it right back into that. Step or jump back. Push up row, right row, left. Step or jump in curl push. Nice work. Nice work. Step or jump back. Push up. If you want to make it a little bit more powerful, put those weights between you can make it a little bit more of like a double press, kind of swing them up right there. Nice work. Push up row. I don't know why they call that a devil press. Who came up with that anyways? Right? Nice. Go. Come on. It's one minute of work. Yes, you can. So strong. That's what you are today. Amram style. So proud of you guys for showing up. Getting stronger every thinking day. Nice. Like to finish a workout knowing I did it all. Feel totally gassed at the end. Rach, this is your chance right here. Come on. What would it look like if I said 10 more seconds? Yeah. Finish it. Last five, four, three, two. You're out. There it is. There it is. There's a. I need a break. I tap out. I tap out. Nice work, Amramp.

Way to go.

I love it. Who loves it? Let's stretch it and cool it. Let's stretch it and cool it. We can go right here. Tabletop neutral spine. Big breath in through the nose. Big breath out through the mouth. Do it again. Big breath in through the nose. I was making my kids do this this morning in the car. We had one of those mornings. One more. Everyone was screaming or crying at some point. Like, everybody take three deep breaths. Come on. Okay, let's go ahead and step right foot outside, right hand. Okay. And you're just gonna give me a little rock forward, little straight stretch back. Okay. Open up that hip. Hit that hammy. Rock forward. Straighten up that leg. Two more. Rock forward. Straighten up. Nice. Now just come into it and push onto the knife edge of your foot. Pushing onto the knife edge of your foot. Opening up those hips. So proud of you guys for showing up today. I just love knocking out a good Amra. Quick and sweaty done, right? Yeah. And you guys have asked for more of these. I know. Taylor commented on our YouTube channel specifically requesting more 4 minute Amram circuits because she loved it. She found it fun. Interesting. Being a bored with the move.

Yeah.

Like, we love it, you guys.

We agree. I'm with you, Taylor. We agree.

Taylor, thanks for. Thanks for commenting. We always like to hear from you. Same things. Pin forward, kick it back. We always love to hear from you. We did mix it up and add the power minute into this one, so love to hear. Do you like the power minute edition? Was it fun to have options? Nice. Rachel gave you the stick with strength I gave you. If you want a little bit more, get after it. Right. It's nice to have options. Two more right here. Last one hinge forward. I know I got nice and sweaty up in here. Feels good, right? Push onto that neck edge of your foot.

I realized in circuit one, I didn't braid my ponytail or anything.

It was flying.

Ponytail flying.

A little bit of sticking under the armpits. Nice. We like it. Awesome job right here. Okay, I'm gonna go actually. Cool. I was gonna go all the way down to my belly. I'll go for it. I'm gonna go down to my belly. Rachel's gonna give you a thread the needle option. We did all those push ups in that first circuit. My chest is feeling it. I'm gonna go scorpion stretch. One of my favorite ways. Open up the chest, the shoulder, open up the quad, the hip right here. So left shoulder connected to the mat. Rolling over, sweeping that right toe up towards that left hand. Nice. Same thing. Other side, make a nice big T. Sweep the other foot up towards the other hand. Right shoulder connected to that option. If you can't go to your belly, great option. Thread the needle. Still gonna hit that neck, shoulder, spine, all those good things right there. Nice work, you guys. Roll it back up. Tuck the toes. Push yourself up and back down. Dog pedal out those heels, walk it back up. Soft bend in the knees. Go up one vertebrae at a time. When you get to the top, big reach up. Reach for the middle of the back. We hit those overhead triceps. Let's do a little side body stretch with the tricep stretch. Back to center. Switch it out. Little side body stretch with the tricep back to center. Flap those wings. You are out of here. 30 minutes full body workout. Crushed it. We'll see you back on the mat for another workout soon. Thanks so much for crushing that amramp workout. If you loved it, hit subscribe to our YouTube channel. I've loaded up another another workout you might enjoy right here. Or if you love a sweaty at home workout, check out our free 2 week hit strong program full body hit training at home.