30-Minute Dumbbell HIIT Workout (Full Body, No Repeats)

Hi, I'm Lindsey Baumgrain of Nourishment With Love. And this is your 30 minute no repeater HIIT workout. If you like variety, this workout is for you. Instead of repeating moves like we normally do in circuit training, this workout is no repetition. Means we're not repeating any of the exercises. Rather, I have 21 different full body exercises for you. From dumbbell strength training to high intensity interval training with bodyweight. We're gonna do it all in this workout. You decide. Low impact or high impact? All is a set of dumbbells. I have a set of 12 pound dumbbells with me and a chair. We're gonna add a chair for our first circuit. If you have a chair and you have that capacity, do so. If you don't, you can do everything we're gonna do without a chair. Okay? So that's all you need for this workout. It's three circuits, seven moves per circuit. The first circuit is 45 seconds of work, 15 seconds of rest. Second circuit, 40 seconds of work, 20 seconds of rest. Third circuit, 30s, 30s, the dirty 30s. 30 seconds of work, 30 seconds of rest. You don't need to or do anything. I'm going to do all that for you. So join me. We're going to warm up and we are going to cruise through this 30 minute full body hiit workout. It's going to be a lot of fun. Let's get started with a warm up. We're going to go feet right underneath your hips. Take a big inhale. Reach up nice and tall. Squeeze your butt. Squeeze your glutes. Give me a baby back bend. Just open up the chest. Reach up tall. Drop the arms. We're going to get into the legs right away. It's going to be balance, a two pulse knee pull. So take that right leg. Can you bounce? Pull, pull. Switch sides. Pull, pull. Switch sides. Hello, hip flexors. Pull, pull. Wake up that lower body. Wake up those glutes. Nice little stretch if your legs are sore. Yes. Whether you're coming into this workout early on in the week, well rested, or maybe at the end of the week, whatever you got, you're gonna give me your best effort today. No repeater. I like to do my no repeaters at the end of the week. It's fun. You don't have to think about it. You just get a follow along with me. Going to shake it out. It's going to be a lot of fun. One more each way. Pull, pull. Last one. Pull, pull. This time take your right arm and we're going to Make a figure eight. So it's forward, backward, forward, backward. Lubricate the shoulder, just focusing on that right arm. Drawing a figure eight. Woo. Nice shoulder circles. Warm up all heads of that shoulder. Nice. Right there. Two more. Two more figure eight. Last one. Back to those pull pulls. But this time you're going to go to like a pigeon pose. Pull, pull. A standing figure four. Pull, pull. Hitting that outer glute. The abductors, those outer glutes. Pull, pull. Nice. Pull, pull. Hello. If you don't have this range of motion or this capacity, you do what fits you, okay? This workout is meant to be your workout. It means you do your best for the next 30 minutes. I'll do my best. We'll meet at the end, sweaty as ever. Yes. Two more each way. Pull, pull, pull, pull. One more each side. Pull, pull. Hit that outer loop. Pull, pull. Set it down. Squeeze the core figure eight over here. Figure eight. Ball and socket joint. Thumb down, thumb up, thumb down, thumb up, down hook. Again. Nice figure eights. Testing your coordination early in this workout. Let's see what you got. Yeah, it's the beauty of working out at home. No one's watching you. Do you? Yes. In, out. Two more. Two more. Let's go. Down, up. Last one. Feet are shoulder, width is apart. Let's sit it back. Squat it out. First. Squats. So you decide range of motion. It's up to you. Knees go out towards my pinky toes. Sit the hips back. Chest is up. Always remember, if I'm going into a squat, can I wiggle my toes? Could I get a small stack of paper underneath those toes? Wiggle, wiggle. Let's go. Nice. Ground down through the heels. There we go. Nice and grounded today. A lot of work today. Full body. It's gonna be fun. You got four? Yes. Three. Nice. Two. One. Hold your squat at the bottom. Let's just hold it here. Let's pulse. Do pulses. Come on, give me eight. Seven. Wiggle those toes. You got it. Five. Four, three, two, one. Can you plant your hands to the ground? Send the hips high. Shake, shake, shake. That always feels good, right? Shake it out. Let's go. Right hand down, left arm up. Nice, easy twist. Roll at the wrist. Other side. Left arm down, right arm up. Easy twist. Little spinal rotation. Hands go down. Roll all the way up. Step it in. Tap it, tap it. Option A, low impact. Stay here. Option B, you jack it. Take it up. You decide. Jacks or taps, that's you. You can decide your workout. Nice. Stay here. Give me big arms. Up and around. Up and around. Get that full body warmup in for 8, 7, 6, 5, 4, 3, 2, 1. Nice. All right, you guys, back your mat. Walkouts. We love them. Hinge forward, walk out. High plank. Step right foot outside right hand. Give me an easy twist in. Step back. Other side. Left foot outside left hand. Easy twist. Set it down. Walk your hands back to meet your feet. Repeat, repeat. Stand up tall. Hinge it forward, walk it out. High plank. There we go. Right foot outside right hand. Easy twist. Right hand down. Switch it out. Left foot outside, left hand. Easy twist. Set it down. Walk back. Walk it in. Stand up tall this time. Hold that high plank. Walk it out. Hold that high plank. We're gonna set that right foot outside pulse. 2, 3, 4. Step back. Switch. Other side. Get into those hip flexors. Open them up four pulses each side. One more time. The more you open the hips, the more range of motion you're going to have on squats and lunges. We like range of motion. Range of motion is good for our body. We want more of it. You got to move to get it. Hold that plank. Knees or toes. Three push ups. Down. That's one. That's two. That's three slow burpees. It's right, left, stand up, take it down. Step back. Step back this time. Left, right, stand up, take it down. Back, back. Two more. Right, left, up. Take it down. Last one. Right here. Take it. Left, right, stand up. Come back to center. Knees to the front. Pull right, pull left. Squeeze the core. It's eight. Seven, six. Butt kicks in. Four, three, two. Heels to the glutes. Run it out, run it out. Whoo. Add the arms. Jacket. Let's go. Finish that warm up. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Whoo. You guys are awesome. Okay. Love it. Here we go. Here we go. Here we go. Chair. For your first set, have a good old folding chair. Okay? If you don't have a chair, grab a couch, a bench, whatever you have. I normally work out in my basement where there's low ceilings. So if you don't have the capacity to use the chair, I'm going to give you options. You can do it on the ground. Your first circuit is seven exercises. 45 seconds of work, 15 seconds of rest. That's it. Move from one move to the next. Bulgarian lunge is your first one. Set my left foot out. Put my right foot back on the chair. Set it up here. You're going down into just a nice lunge right here. Hello, front booty. That is your first move. It's all the way down, all the way up. Both weights at the side. I wanted to use a chair for this workout solely to do this exercise because it always works the butt so good. You guys, one of my favorite moves is this move right here. We've never done it in an NML workout, so welcome, you guys. First time, 100th time, whatever you got. We always like to mix it up. Okay, here we go. Right foot forward. I'm sorry. Yep, right foot forward. Left foot is back on the chair. Bulgarian lunge in three, two. Let's go. So it's down and up. I got to get to the front of my chair. You got to set this one up. It's kind of funny. Make sure you feel good and comfortable where your back foot is. Now, of course, you could always do just a staggered lunge or a static lunge so you can have both feet on the ground. This is just a different variation, and, man, does it work. That front booty. It's slow and steady, not counting reps. It's 45 seconds of work. Digging into that front booty. I want you to think about making a fist with your front butt cheek as you stand up. Hello. Squeeze. Okay, down, squeeze. There it is. Down, squeeze. You got 10 seconds. Ooh, that 45 seconds is going fast, isn't it? Come on, squeeze. Let's go. Last five. Four, Three, two, one. Stand up. One. Dumbbell. Okay, dumbbell goes in my left hand. My right leg is gonna step up onto the chair. Step it. Drive it down. Reverse lunge curl. Push. Down, down. There's that coordination. You're on in three, two. Let's go. 15 seconds. It's not a lot of rest moving from one move to the next. Push. If you're like, okay, yep, I got those low ceilings. That's not going to work for me. Let me show you right here. Front lunge, reverse lunge. Front lunge, press, reverse lunge up. Front lunge, press, reverse lunge. You can do everything we're going to do with or without a chair. Okay? You decide. I love chair. Adds a level change. We like change. Change is good. It avoids fitness plateaus. This is strength training that raises your heart rate. You got 5, 4, 3, 2, 1. So we're going to repeat moves, but we're just repeating the first two because you got two beautiful legs, and you got to work the other side. The only move we repeat is this one. Okay? Left foot forward, right foot on the chair. Staggered Bulgarian lunge in three, two. Let's go. Down and up. Keep that front knee behind that front toe. Slow and steady lunges. Catch your breath. Make a fist with that front butt cheek. You can always drop down. You could do this body weight and go faster. You could drop down to one dumbbell and go faster. You grab two heavy dumbbells and go slow, like me. I'm going slow and steady. Down and up, focusing on form, keeping that chest up, keeping the shoulders stacked over the hips. Those legs are starting to feel that fire. Do you feel it? You should. You should. Let's go. 10 seconds here. This is why we brought the chair into the workout for this move exclusively. Come on. You got five, four, three, two, and one. Down to one dumbbell. One dumbbell this time. Dumbbell. So my right hand. I'm gonna step up with my left leg. Left leg, drive press, reverse lunge. Yep, that's it. You're there in three, two. Let's go. Drive, push. Down, down, drive again. You'll notice one side is better than the other. If you don't have the capacity to do this with your ceilings, you do that. Front lunge, reverse lunge. A lot of options, people. Lot of options. That's why we love the workouts. You make it work for you. Yep. 45 seconds. Come on. 15 seconds rest between each exercise goes fast. Yes. 10 seconds here. Come on. Feel those legs. We go to arms next. We go to arms next. Stay with me. 5, 4, 3, 2. Finish. 1. Weights are down. Okay, tricep dips. Just sit on your kicker back. No, I'm just kidding. Okay, max rep, tricep dips. Fingertips face my butt. Legs out is harder. Legs bent is in between. Legs in. I'm going in between. You're on in three, two. Here we go. Elbows go straight back. Keep your back nice and tight to the chair. I was testing this move before we shot. My back was so tight to the chair, I pushed my mic pack off. Okay. Trying to be cognizant of that this time. But now the farther I go out with my feet, the harder those tricep dips are. You can go slow and steady, or I could come in and go fast. Hello, burn. There it is. You want to speed it up. You're here. You want to slow it down. Walk those feet out. I don't care. You do what you got to do to keep moving. Like I said, the first part of turn of this workout. A lot of strength. 10 seconds here. 45 seconds is a long time on triceps. Yes. Do you feel it? Oh. Four, three, two, one. Ha. No repeater. You only got to do that once. That's good news. All right, decline plank. I'm gonna grab my weights just because it feels good for my wrists. Decline plank. You can always do a regular plank. My toes go up onto the chair. Knee pull. Knee pull. Yep. Here they're in. Three, two. Let's go. It's a decline plank. Adding that decline makes it a little bit harder, right? Oh, you feel that core. 45 seconds. Feel that blood rush into the head. Not gonna get a lot of talking from me here. Okay? You just do your best. I'm trying to do my best to get through this move. It's hard. Ah. Let's go. Come on. Yes. Pull the knee to the elbow. You can always do this on the ground. Can add the chair. Holy bananas. We added the chair. Ah. 10 seconds. Let's do it. We are so stinking strong. Who this is first circuit. It's hard. You got five, four, three, two, one. You're out. Ah. Shoulders on fire. Weights go off to the side. Chair goes off to the side. You're done with this chair. Okay, move number seven. Ooh. It's a burner. It's a burner. 45 seconds. Two shuffles. Burpee. Looks like this. Shuffle, shuffle, burpee. Chest to the floor if you want. Up. Shuffle, shuffle. Another one. Two shuffles, one burpee each side. 45 seconds. Are you there? You're there. In three, two. Let's go. Shuffle, shuffle, burpee. Chest to the floor. Shuffle, shuffle. Get low. Come on. Two shuffles, one burpee modification. Shuffle, shuffle, step back, step in, up. Shuffle. Shuffle. Hands to ground. Step back, step in up. You decide right here. This is low impact. You want high impact, you jump. Come on. You want that high impact. You got 15 seconds. What do you got for me? Make it hard. You only got to do this move one time. One time. Yep. And you get a one minute break. It's coming for you. And five, four, three, two. Give me one more burpee. Finish, finish, finish. One. You guys are awesome. You should be. Hands on knees, gasping for air after that move. That move, number seven is meant to test your cardiovascular limits. Find it. Find your limit. To you guys. Find it. One minute rest. Grab water. Nice work. Awesome job. Okay, circuit number two. One down. Okay, circuit number two. You guys are awesome. Okay, circuit number two is dumbbells and body weight. And it is four. 40 seconds of work. 20 seconds of rest. 40 seconds of work. 20 Seconds of rest. Move number one looks like this. Okay, find a nice little squat stance. Wide in hook. Wide in hook. Take out the jump and just do a stand up squat. You decide. I'll show you your options. 40 seconds of work, 20 seconds of rest. You got 10 seconds here. Find that nice squat position. We go wide in, jump in. Three, two. Let's go out and explode out. In. Explode out, in. Explode. Come on. Up, out, in. Up wide. Wide in, in. Stand wide. Wide in, in. Stand out, out, in. And you got options. Out, in, out, in. Yes. Ha. It should burn. 40 seconds is a long time. What it would look like if I said 10 seconds. Let's go, team. Let's go. 5, 4, 3, 2, 1. I would love when I can speed up the counting at the end. 3, 2, 1. 20 seconds rest. Okay, bicep curls. Grab those dumbbells. Four per side. Other arm is held static half curl. Four here. Okay. I can't explain to you while I'm dying. I'm gasping for air. Okay, you guys ready? Okay, here we go. Grab the dumbbells. 40 seconds. Bring the right arm up to a half curl. Four curls on the left. You're there. In three, two. Let's go. Palm space me. One, two, three, four. Switch it out. Hold the other arm halfway curl for four. Three, two. Let's talk about it. One. Hold halfway. So my elbows are off my body. Using my bicep to hold that isometric half curl. Not using my body. I'm using my bicep. Four curls per arm. Switch it out. Yes, you can. Three, one more. Let's go. Ten seconds here. Come on, finish with me. Ten seconds. Yes, you can. Okay, we got to finish four curls on the other side. We just got to four. Come on, finish. Three, two, one. Set the dumbbells down. Fire chair. Fire chair. Are you ready? Okay. Ankles and knees to touch. It's a chair squat like you would do in yoga class. You're gonna come here. You can hold this if you have the capacity. We're going to alternate kicking legs out. I'll walk you through it as we go. Find that chair. Sit back, hold it here. Just hold that chair. You're gonna hold chair for 10 seconds. Hold chair for 10 seconds. Okay, you're doing it. Yes, you are. Okay, now can you take your right leg and extend it out? Option, heel on the ground, sit back option. Can you lift that heel off the ground? Oh, it's a single leg squat. Hold for 10 seconds. You got 5, 4, 3, 2. Switch the legs option. Heel on the ground option. Lift it up. Hold here. Oh, it burns. You're gonna hold that chair squat again. Hold that chair squat again. Bring it in. Option A, you hold here. Option B, chair jumps. Come on, you got 10. Nine, eight. Come on. Seven. Yes, you can. Six. Let's go. Five, four, three, two, one. Nice work, you guys. And we don't even repeat it, so you're done with it. Upright, row, row, press. 40 seconds. Looks like this. Row, row, flip them, press them. Row, row, press. You're there in three, two. Let's go. Row, row, push. Okay, so it's a palm flip, palms up, flip, push. Right here. Pull to the shoulders. Shoulder flip, push. Oh, I feel it. Row, shoulders back. Let's go. Shoulders up or back on the row? All shoulders on the push. It burns. 10 seconds. I want out. You should, too. That means you chose the right weight. Come on. It's five, four, three, two, one. Whoo. Do we keep them or do we set them down? We keep one. You keep one. Okay, frog jumps, nice and wide. Frog jumps right here. Okay. Tap, tap, jump, tap, jump, tap, jump. You're on fire. Three, two. Let's go. Tap the dumbbell up. Tap, Hup. You don't want impact, just tap, stand. Rapid taps right here. 40 seconds. Yes, you can. You want the fire. Come on. Ah. Yeah. Hello. Hello. Wide sumo squats. Hello, inner thighs. Yes. You guys. Option A. Drop the dumbbell. Do it with your body weight before you stop jumping. You drop the dumbbell, it burns. Yep. Take out the impact, take out the impact. You decide. What would it look like for you if I said five seconds? Pick up that dumbbell. Let's go. Five, four, three, two, one. Holy bananas. Yeah. Did we find it? Oh, no, not there yet. Okay, here's one for you. Push ups. Too slow, too fast. Down two, up two is your slow. Okay, too slow, too fast. You're on in three, two. I'm on my knees. Down two, up. Another one. Down two. Single for two. Down, up. Down. Up two. Slow. Down two, up two, down two. Are you ready? Too fast. Down, up. Down, up. Too slow. Down two, up. You got it. Down two. Too fast. Let's go. Down, up, down. Too slow. Let's go. Finish. Down two, up two, down. Finish. Too fast and you're out. Down, up, down. Ah, there's a reason I'm on my knees. All right, move. Seven. Are you ready? Four. Plank and row. Four squat thrusters. So plank and row is right here. Plank, row. You got four. Each rep counts. Each one counts as one. Then you front rack them. Squat thruster. That's what that looks like. That is what that looks like. Are you ready for 40 seconds of fire? You in with me. You're on in three, two, four rows. One, two, three, four. Four squat thrusters. Here we go. One, two, three, Four. Take it back down four rows. Come on. One. I got something in my throat. Three, four. Let's go. Four squat thrusters. Come on. One, two, three, 4. You're done. Weights are down. Grab some water. We are on one minute break, and you better soak it up because we are two circuits down and we are moving into circuit number three. Circuit number three is your dirty 30s. I like to call it that because it is 30 seconds of work. 30 seconds of rest. So your rest time increases, your work time decreases. So I'm thinking about that for a second. That means my work time has to be intense. It's got to be intense. That's why these moves are hard. Yes, they're hard. Here we go. I'm show you move number one while you're on break. You have two dumbbells right here. So I do a wide squat, set them down, jump. I pick them up, squat, set down, jump, set down, pick up, squat, jump. You can do this with one dumbbell. You can do it with no dumbbells. Like I said, it's always your workout. You get to decide. Okay, we're on the tail end of our break here. Soak it up, you guys. Seven moves and you're done. Seven moves. 30 seconds on 30 seconds of rest. Seven minutes of work and you're out of here. All right, Soak it up. Got that thing out of my throat. Now set down, pick up squats. You're on in 5, 4, 3, 2. Let's go. Nice wide squat. Pick up the weights, Set them down, explode up. Pick them up, set them down. 30 seconds, right here. Yes, you can. 30 seconds of work. Let's go, let's go. Down, set them down, explode, pick up, set down, explode. You can always take that jump out right here. Reach. Okay, you decide. 10 seconds here. Let's go. 10 seconds. You get that 30 second break. It's coming for you. Come on. 5, 4, 3, 2. Give me one more jump. Nice work. Okay, weight squash to the side, Alternating lunge drops. So it looks like this. Drop, drop, drop, drop center, drop center your can always take the jump out and you just go fast. Reverse lunges, body weight only. Who? Dirty, dirty. 30, you're on in four, three, two. Let's go. Lunge, center, lunge, center, lunge, lunge, lunge. Come on. Yes, you can. You want to make it harder? Hold the dumbbell at your chest. If this isn't enough, for you. Get the dumbbell at your chest. Remember, each exercise, you only do it once. One time through. Make it good. 10 seconds. Yes. Legs on fire. I feel it. 5, 4, 3, 2, 1. Yes. How about some arms? How about some arms? Grab the dumbbells right here. Taking a staggered stance because it feels better for me. Alternating rows. My arms go here. Row, row. Switch, switch. Fast, fast, fast. That's your move. Grab heavy dumbbells. Elbows high to the sky. Take a staggered stance. Turn that core on. This is gonna challenge your core. Keep those hips square the ground. You're on in three, two. Let's go. Switch, switch, switch. Come on. 30 seconds. Grab those dumbbells. Row, row. Strong back. Yes. Moms need them more than anybody. Picking up groceries, car seats, toddlers. You name it, we do it. All right? We do it all. Let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Yeah, Mama. Yeah. Yeah, Daddy. Who's ever with you? Okay, walking push ups. I'm going to show you from the front because I'm going to keep my dumbbells with me. Dumbbells or no dumbbells, you get to decide. I'm getting on my knees, working up to that strength, okay? So I step out to the side. Push up. Switch. Side to side, push up with dumbbells. Ready? Side to side, push up. Dumbbells or no dumbbells, you're on in three, two. Let's go. Push up center. Push up. You do this on your toes. Do this on your knees. Push ups are strong. Chest, chest muscles. Shoulders muscles. Core muscles. Another strength move. This is a true sign of strength. Let me tell you. I'm going to get back to my toes one day. I am, I am. But it takes time. Takes time. We're about eight, nine months postpartum here. Takes time. You guys, you do your best. Come on. Final three, two, one. Yes. Okay. Oh, no. Oh, no. It's a burpee. Lat lunge, burpee. Okay, here we go. You got 30 seconds to rest. I'm gonna show you. Looks like this. Lateral lunge. Hit the deck. Jump up. Lateral lunge. Hit the deck. Yep. 30 seconds of it. You ready? Catch your breath. Lateral lunge. Let's go. To our right, to our right. In three, two. Here we go. Lateral lunge. Hit the deck. Come on. You can always take out the burpee. Lateral lunge. Hit the deck. Up. Lateral lunge. Hit the deck. 30 seconds. 30 seconds. You were made to do hard things. Yes, you were. This is one of them. One of many hard things. You're going to do today? Yep. Physically hard stuff makes us better at handling the mentally hard stuff. You got five, four, three, two, two. Okay, that was move five. Move six. Move six. Oh, we call this big X, Big X. Bicycle. Catch your breath. Go wide. Make an X on the floor with your body. Okay. Pull yourself up. Switch, switch. Big X. Pull up. Switch, switch. Big X with a bicycle. Three, two, let's go. Roll up. Bicycle, bicycle, Big X. Roll up. Bicycle, bicycle. Come on, you guys. 30 seconds. Bicycle, bicycle, Big X. Hup. Bicycle, bicycle. Big X, hup. What would it look like for you if I said ten seconds? Ten seconds. Come on. It's five, four. Let's stay here. Three, two, one. One. Move. One move left. Okay, you got 30 seconds of rest, and you got one move. Here's the deal. This one move is one minute. One minute and you're done. One minute and you're stretching. What's the one move you say? I'm going to tell you because it's my call. My call. I'm gonna tell you what to do. Listen for my cues. Follow me. Fast feet, Fast feet. Okay, fast feet. This is where we start, right here. Just move your feet. Fast. Whoo. Fire feet. The ground is hot. Land on the toes. Pump the arms, pump the arms. Tuck, jump. Down, up, down, up. That's a tuck jump option. Do a squat jump. You choose. Let's do it again. Tuck, jump. Up, up. There you go. Fast feet, fast feet, fast feet, fast feet, fast feet, fast feet. Okay, three burpees. Hit the deck. Or don't. I don't care. Three burpees. Yeah. Go on. Last burpee. Okay, hit the deck. Hold plank. Hold plank. Hold plank. Catch your breath. Phony drives. Option A. Option B. Mountain climb for 10, 9, 8, 7, 6, 5. Stand up. In 4, 3, 2, 1. High knees. Get them up. Get up. This is it. Come on. Yes, you can. 8, 7, 6, 5, 4, 3, 2, 1. 30 minute. No repeat. Theater hit workout. Crushed it, you guys. Let's just say holy bananas for holy banana's sake, because that is something. Love that format. You want to stretch with me? Let's stretch because I gotta catch my. My breath. Quarantine has Mama out of shape. Too many slow stroller runs. Not enough hiit cardio. That's why we're here. Getting better together. Okay, two, Pull. Where we started this workout. Pull. Two. Catch your breath. Pull. Two. We're going to look back at this one day and say, remember that season of life? We were all in lockdown and worked out at home. It was awesome because we saved so much time not going to the gym and we did effective 30 minute HIIT workouts. We were stronger than our husbands. One more each way. I'm kidding. Make them strong with you. Get them to join you. Yes. Step it nice and wide. Let's go. Push two lateral lunges. Push two. Hit those inner thighs. That feels good. Talk about a mixer upper. This is like a good old cocktail. Throw whatever you want in there and shake it up. No repeater. It's good. It's total body. Maybe you're not as sore tomorrow as you maybe would from a normal workout because we're not repeating moves. But you should still be fatigued and tired. Feel good about your heart rate. Take a nice forward fold. Oh, that feels good. Walk the fingertips away from the body. Reach. Open up the back. Open up the posterior chain the low back, the hamstrings. Walk the hands in nice. Gently roll up one vertebrae at a time. Step the feet in right here. Two shoulder rolls. Up, back and down. Up, back and down. Let's go. Reach up nice and tall. Right wrist grabs left wrist up and over side body. Stretch to the right. Can you take it all the way down and around back to center? Switch it out other side. Up, over, all the way down, around back to center. Just flap the wings. Flap it out, flap it out. Nice work, you guys. You crush this workout. If you need more stretching, stick around. We have more stretching workouts@nourishmovelove.com Otherwise, come back, do this one again. We got hit. Upper body, lower body barre. You can find it all@nourishmovelove.com thanks so much. Have an awesome day.