30-Minute Dumbbell Strength + Abs Workout (Full Body)

Man, things bother me when they're not symmetrical. I'm not type A at all. Okay, there we go. That's going to be good enough for this morning. Good morning, YouTube. We are here and we are pumped to get this party started with you guys. Good morning. Good morning. We have to start today's workout by giving a shout out to Gina, who is 61 today and still crushing NML workouts. Way to go, Gina. Happy birthday. Happy birthday. We hope you have an awesome birthday. We're so proud of you for being here. We also have to give a big welcome to our newest team members who joined Team NML in the last 24 hours. Well. Oh, Gina. Well, you're amazing. And Antonia. Antonia. Antonia and Hannah, welcome to Team nml. All right, if you want to learn more about becoming a member of Team ML, simply hit that join button that you'll see next to the subscribe button and you can become part of our community. Ok. We get more, get more workouts, more live workouts, more behind the scenes, early access, all that fun stuff. Yeah, we're just pumped to be here with you guys. We have so many people joining us for their first time ever for a live workout. I think because we're like approaching the long holiday, people have flexibility, time off, whatever that is. A lot of teachers, so. Good morning, teachers. Welcome to summer break. Let's crush this workout. Good morning, Alexandria. Good morning. So many of you guys. First live class for Susan. Good morning, everyone. Everyone is pumped and energized. I love it. Rachel and I are pumped because we only have one workout today. We had a shoot day on Thursday. So if we are using our Tuesday this week, if we're using lighter weights, that's because we are a little bit sore and we are just going to take it at our pace. This is crookedness is going to drive you nuts. I'm sorry, Instagram. Go over to YouTube where it's at. That's where we're square. We're square. We're doing our best. Do your best, forget the rest. Right? That's our motto. Do your best, forget the rest. OK. Today is 30 minutes of strength and abs. We're going to crank it out. All you need are some weights. We have anywhere from 15 to 20 pounds. I have the awesome Rachel with me. Hi. She's going to be offering some modifications throughout today's workout. Take it at your pace. It's strengthened abs, all low impact. Rachel's got some awesome form modifications if you need them. Let's get warmed up and jump in. You Ready, Rach? Let's go. I got to start my watch. Because if you don't start it, it doesn't count. People always ask. I set mine to strength, okay? I set mine to strength for this workout. Let's go ahead and get started. We're going to go right here. Hands. Let's go. Big inhale. I need a big inhale. Big inhale. Exhale back. It's been one of those, like, chaotic mornings. I feel like, okay, clap the wings. Clap the wings. Big inhale, Big exhale. Hands behind the head. We're going to go hinge, squat, hips high. Stand tall. Hinge squat, hips high. Stand tall. Go. A little deadlift. Stand squat. Reverse it. Stand up little. Good morning. Nice. Right there. Just warming it all up. Hinge, squat, stand. Nice. Nice. Drop those hips. Push them high. Right there. You should feel hammies, glutes, hammies, hips. Nice work. We're gonna do two more team because it feels good. Down, drop. Nice. Stand tall. Last one. Hinge. Drop. Stand all the way up to top. Hands stay here. We're gonna go. Squeeze the shoulder blades together. Hands come out. Flip the palms to the back. Rotate here. Flip to the head. I'll show you. Flex. Extend. Rotate. Reach. Reach. Flip here. Relax. Flex. Reach. Palms. Nice. One more. Full set right here. Flex. Open, flip. Rotate back here. Center. Nice work. How you feeling? Reach up nice and tall. Just sweep those shoulders out. Little shoulder warm up for you? Nice. Reverse it. Switch directions. Swim it out. Who's gonna swim in the next four days? Hit the water. If you're in Minnesota, you're probably going to be at some type of water, right? All right. Flap your wings. Nice. Really? A rotational lunge. So pretend you have a weight right here. Or you put this hand behind the head. Right foot forward. Left foot. As I step back, I'm tapping. Elbow to knee. Stand tall. Elbow to knee. Nice little rotation for that spine. Warming up. Driving through that front. Right heel. Tap back, lunge. Stand tall. Tap that lunge. Stand tall. Go. 3. Nice work. Nice work. Go. 2. Awesome job. Last one. Right there. Hold low. Rotate. Hips are square. Tuck that tailbone. Big reach. You grab opposite arm. Back to center. Stand tall. Same thing. Other side. Right here. Left leg forward. Right leg. Rotational lunge. Stand tall. Rotational lunge. Nice. Rotating through that spine. Core stays tight. You got it. Preparing you for the moves you're going to do today. 3. Nice work. Nice work. 2. Hold low. Hold low. Left 1. Nice work. Take it down. Square those hips off. Tuck that tailbone. Reach up. Rotate over center. Drive tall. Back Your space. Plank, walk up. Plank, walk up. Take it down to mat. Walk out. Find that high plank. Walk it back in. Stand up nice and tall. Two more. Here we go. Walk that plank out. Walk it back in. Stand up. Last one. Hold your plank. Hold your plank. Hold your plank. Nice work. Shoulders are stacked for wrist option to drop to the knees. You're going to hold your row. That's the right arm. Hold for three, two, one. Switch. Left arm, hold for three, two, one. Right arm, hold for three, two,. Putting the elbow towards the hip and holding isometric style. Nice. One more each way. Let's go. 3, 2, 1. Switch. 3, 2, 1. 2. Push ups. Knees or toes. Down, down. Push up and back down. Dog big inhale. Up to the toes. Exhale. Melt the calves, the heels down to the ground. Bend the knees. Drop down tabletop. Take the knees a little bit wider. Left forearm to the ground. Right hand, palm faces up towards the ceiling. Here we go. Rotate. Open. Grassy spine rotation. You're going to feel this in left hip. Nice as you rotate. Open, Rotate. Open. That feels good. Nice work. Inhale at the bottom. Exhale. Rotate. Nice. One more, one more. Inhale. Come on. Exhale. Rotate knees. Follow shoulder. Nice work. Switch it up. Right arm on the ground, left palm towards the ceiling. Inhale at the bottom. Exhale. Rotate. Nice. Back to center. Inhale at the bottom. Exhale. Rotate. Nice. Two more. Two more. Let's go. Come on. Slow, controlled mobility. Really good. If you're feeling sore like, great tonight. Nice. There it is. Here we go. Plant those hands, step back. Find that high plank. Drive those knees towards those elbows. Eight, seven, six. Full burpee. Step in. That's where we go. In three, two, one. Let's go. Right foot, left foot. Stand tall. Take it down. Step back. Switch that knee. Foot. Here we go. Left, right. One more each day, one more each way. Right, left, up. Nice. Switch it out. Switch it up. Left, right, up. Let's jack for eight. Seven, six. You got it. Five, four, three, four, two. Hold it here. Nice and wide. Hit side to side. Side to side. Finish that warm up. Go. 8, 7, 6, 5, 4, 3, 2, 1. Nice work, team. How you feeling? Rach feels through the move. Feel like I'm cutting you off on Instagram. I don't know what is happening with this stand. We need a new stand, I think. All right, here we go, team. Circuit one. Strengthen abs. Grab your weight. You go like this. Two moves per circuit, okay? First move is strength. You do it Back to back. 40 seconds on, 10 seconds off. Repeat it two, stabs at every move. And then you're going to do the ab exercise just once. Strength times two, abs times one. Yes. How do we feel about it? We're excited. We like strength and abs. Nice. You just joined as a member this week. Welcome, Oregon gal. We're so excited to have you. Can we share where we got our shorts? Yes. We will link them in the description below. I'm wearing the more compressive and Rachel's has both have pockets. Nice. We'll link them below you guys. We'll link them below. All right. Nice. Pregnant and ready. Let's go, Krista. Okay, team, here's the deal. I'm gonna start with 215 pounds. I'm gonna start a little bit lighter, get myself warmed up here. A little bit sore. All right, we're gonna do it twice. It's an uneven squat, so we're gonna rack on the right to start. Left arm down. You're gonna give me a hammer curl, switch to the tap. So just squat, step, stand, switch, Squat and switch. Squat and switch. There you go. That's the move, right? That's the move. Okay, go light, go heavy. Whatever you're feeling today, I'm gonna start right arm up, left arm at my side. Squat, switch. We go in three, two. Let's go. So you're doing this for 40 seconds. Nice work. Okay, you're gonna do it twice. You get two stabs at it. Maybe you want to start heavy and then go lighter for the second one if you need to. Or reverse it. Start lighter, get warmed up, go heavier. Do a workout, guys. Make it work for you today. Come on. Come on. Might be your last time getting a set of weights in your hands for a little bit. If you're going on a little long fourth of July holiday trip or weekend vacation at the Laker cabin, Nice work. So go heavy if you can. Nice guys. 10 seconds here. You got it. Nice work. Go. 5, 4, 3, 4, 2, 1. Nice work. Let's switch it. You're gonna hold here. You're gonna rest for 10. Same thing, same move. Heart rate is going up already. Here we go. Three, two. Let's go. I know what I was gonna say now. Someone said they love strengthen out. I love this format too. And we meant to say, if you love this format, are you gonna love what is coming in July? You guys, can you believe we're already heading into July? We have been working so hard. Okay, we have 17 brand new workouts dropping in July. Can you say holy stinking bananas, 17 new workouts, guys. We're gonna start with an ab challenge and then we're gonna give you a new two week challenge. If you like strong 20, you're gonna love it. 5, 4, 3, 2 and 1. Rest. Recover. Take these weights down to the ground plank. You are going to plank and you're going to do that row. Hold like we did in the warmup. Okay, so I'm going to hold for three seconds on the right. Switch. Hold for three seconds on the left. It's an isometric hold on the road. You might have to go lighter. Wait, we never did the abs. What am I doing? This is our abs. You're right, you're right. Okay. This is our abs. One side. You only do it once. Find that plank. Knees or toes. Here we go. Go in three. Go in two. Let's go. Roll. Hold for 3, 2, 1, switch. Left. Hold for 3, 2, one. Switch right. Hold for 3, 2, One. Increasing that time under tension on that row. Normally just playing around. Rip them out, right? It's a little bit harder sometimes when I do that isometric hold, you're really going to feel your core fire up as you hold. Keep those hips square to the ground. Keep those shoulders square. Don't let that arm of the weight that's pulling. Rotate open shoulders square the ground. Let's go. Three seconds per side. Ten seconds left. Total. You got this, team. Come on. Five, four. Hold for three on the other side. Three, two, you're out. Rest, recover. Okay, that's circuit one. We got seven circuits total today, you guys. Circuit two. I'm gonna go down one way. Remember that move we did in the warmup? That step back, rotational lunge cat. Same thing right here. Rotate and push at the top. Rotate and push at the top. That's what you're going to do. Yes. All right, 40 seconds on. You only do each side once. This time, wrap on the left, right leg forward, left leg steps back to lunge. Left elbow, right knee in three, two. Let's go. Rotate and push. This is a new one, right? Perks of live workouts, you guys. Perks of live workouts is you get the new moves first. You get the new moves first. Become a member and you get new moves. Super first. Is that what I can say? We test more new moves with members, right? Because you get access to more live workouts and you get early access to our challenges coming. Like the ab challenge and our 14 day challenge. Who just wants to guess what the 14 day challenge is? So excited. It's gonna be so fun, you guys. 5, 4, 3, 2, 1. I'm just so pumped to release it. Same thing. Other side. Okay, left leg forward. Racket on the right shoulder. Step back. Right leg, rotate. Three, two. Let's go. Right elbow. Left knee, drive. Left knee, drive. Nice. If the rotation doesn't feel good for you, follow right. She's just taking that rotation out, right? Do what feels good for you today. Your workout. Nice work. Inhale down. Exhale, push. Driving through this heel. Driving through this heel. Really just forcing that core to turn on and actually helping you avoid one of the most common lunge mistakes, which is stepping straight back. That's really hard to do when you're rotating. Okay. Gotta step a little bit wider back. 5, 4, 3, 2, 1. How we feeling? Ready? We're gonna chop. We're gonna chop. We're gonna chop some wood for that fire you're gonna have this weekend with some s'. Mores. Right, let's go over here on the left side. Chop right. Left chop right. Left toes are going to stay facing me the entire time. Chop up and over that right shoulder in three, two. Let's go. Left knee, right shoulder, down. Chop. This is your core, your abs right here. You're gonna do this side in circuit two. You'll do the other side in circuit three. Sound good? Chop some wood. Come on. You got this. Nice work, team. Boom. Boom. Nice work, guys. Stay with it. We go lateral lunges next. Lateral lunges next. Nice work. Come on. Yes, you can. Final five. Four, three, two. And you're out. Nice work, guys. Lateral lunges, stick or squat, you're only going to hit each side once. What's our dumbbell? Left hand, lateral lunge to my right, but into a staggered spot. So the right leg is going to stagger. Left leg stays planted, right leg goes lateral. Stagger, lateral stagger. 40 seconds on ready, Rich, let's go. All right, here we go. We go with three, two. Let's go. Hit right. Stagger drop. Nice work. So the weight goes on that inside and then to the outside. Lateral lunge, nice. Stagger squat. Nice. Lateral lunge. Drive off that bent knee, bent glute right there. Lateral lunge drive up. Stagger squat. Nice. You can always go slower and heavier. Team, we're going a little bit lighter today. Got that? Already some inflammation happening in our muscles. Need that to come down a bit for me. Come on, team. Stay with it. Stay with it. Right here. Last five. Four, Three, two. Let's finish with that. Stagger squat. Now you're going to simply switch sides. Okay? I'm going to hit left, right Leg stays planted, left leg goes lateral into stagger. In three, two, let's roll. Lateral lunge. Stagger, squat. Nice. Lateral lunge. Stagger, squat. You got it. Lateral stagger. Nice work, team. Lateral stagger. There you go. Your pace, your tempo. Come on. You got 40 seconds to get through each rep. Two stabs at it, once per side. It's just a quick and dirty workout, right? All kinds of movements today, too. We are moving in all planes. As always. Nice work. I always keep you guys guessing and coming back for more. Getting you amped for what's coming in July. I'm pumped. Five, four, three, two, and you're out. Chop other side. Chop other side. Toe stay parallel facing me. Right knee, left shoulder. Yes. Right knee, left shoulder. In three, two, let's go. So, short rest. That make this work workout more challenging than just your standard strength and abs, right? Short rest. Come on. You got it, team. I'm just so pumped because we work so hard on these programs, Rich. And then to finally release them, it's so exciting. It's a really exciting, fun part. Especially since I feel like this is something you guys have been asking for specifically. I really think you're gonna like it. And it's funny because we filmed it with snow on the ground in April in Minnesota, and now we can release it in the summer. I'm so pumped. 5, 4, 3, 2, 1. More big chop. Boom. Nice work, team. Love it. Let's grab some water. Grab some water. Three circuits down, three circuits down, seven total. How we doing? Hello from Mexico. Holy heart, right? Right, Hannah, 10 seconds of rest. You feel it, Kimber? I do too. Right? Just joined from Wisconsin. Welcome, Donna. Nice work, you guys. Okay, we're going into circuit four. Trying to go a little bit heavier. Single leg, you follow? Wait till staggered stance or balance? Stance. Gonna start standing on my right leg. Dumbbell. Left hand going into that, like, single leg deadlift. You're gonna hold this, and then you're gonna give me a row on the left. Transfer row on the right. Transfer row on the left, transfer row on the right. You can option to hold that balance, option to drop and stagger. Don't worry if you gotta tap, challenge yourself and then transfer. Hello, core. This is true strength and abs right here. All right, then we're gonna hit the deck for some push ups because Rach wanted them. I gotta. Yep. Everyone who did. Nope. Did my new. I'm good. Here we go. Okay. Hinge, flow or stagger row in three, two. Let's go. Row transfer, row transfer. Nice. Feel that Core working. Rowing on each side of the body. Which row is harder, which row is harder? Right, Same arm, same leg. That's challenging. Come on, feel those big toes and all those toes working to stabilize you. You can always do this workout barefoot if that feels better for you. Nice work. Soft bend in that standing leg. Hips are square to the ground. Come on, find that balance. Find a focal point on the floor. You got this, team. 10 seconds here. 10 seconds. Stay with it. Nice work. You're in it. 5, 4, 3, 2, and 1. Same thing. Other side. Let's see which leg, which leg is harder for you. Right. Standing on my left leg. Dumbbell. Right hand to start. Float it. We've gone. Three, two. Let's row. Row, transfer. Row transfer. Nice throw. Transfer. Oh, this leg is easier for me. It's because it's my non surgery knee. Non surgery leg is more stable. And draw. Right. Nice work, guys. Soft bend. Nice work. In that standing leg, I'm thinking pulling elbow to hip. Remember how we did that isometric row hold? Give me that second hold at the top. Don't just let that weight fall. Squeeze and hold. Nice work. Come on, you got this. Stay with me. 10 more seconds here. 10 more seconds. Hitting the deck. Push up drag in 5, 4, 3, 2. Let's go. Let's hit that deck. I'm gonna take that heavy weight with me and give it a try. One push up. One dumbbell drag. That's your ab. Everyone's like, these are not ab exercises. No, they're very active core exercises. We go in three, two. Let's go. Push up. Drag it through. Nice. Push up. Drag it through. One push up. One dumbbell pull through. Come on. I know if you do that chest workout, your chest might be extra spicy. Do your best here. So many people crush their push up goals on that workout. It is so fun for us to read your comments. So fun. I don't think we've ever received so many messages of people being like, I did it all. Sixteen for my toes. And I love what you guys said. I'm proud of myself. You should be. That is huge. Huge. Come on. 5, 4, 3, 2, and 1. Nice work. Also why you're here because you're so much stronger than you think. But not a lot of times you're like, I'm going to drop and do 60 pushups today. No. But if Lindsay tells me that I have to do 10 reps in between each set, I'm going to try it. Because I love a challenge and I kind of am competitive on the inside. And I kind of want to do it right. That's a little bit of all of us on the inside. We're like, let me see if I can. And look at that. You're so much stronger than you think you can. Nice work. Oh, you guys are so awesome. My guess is strong in 30. Do I give them any hints or do we just let it rain? I would say. Okay, we'll give you a hint at the end. We'll give you a hint at the end. Nice work. Huge shout out to Nina who's 14 weeks pregnant and crushing this workout. You are awesome. Alright, guys, that is circuit board. We are hitting the deck. I'm gonna try and go heavy here. We're going glute bridge, chest press. Classic moves. Glute bridge, chest press. Right? Love this one. I have a lighter weight close to me for where we're going, right? Glute bridge, chest press. Blue bridge is totally optional. You're gonna hold those hips high. Hips are stable and square. Chest press. 40 seconds in three, two. Let's go. Up and down again. Everyone who did the chest workout this week is like, why, oh are we here? Nice work, team. Nice work. Inhale down, exhale, push. Hips stay square and stable. Driving through those heels. Holding tall, walk those heels towards your booty. If you're not feeling those glutes activate, think about keeping those ribs pulled down towards those hips. Exhale, push. Nice work. Inhale lower. Elbows are dropping at like a 45 degree. Just like your push up, not straight up to the side. 90 degrees at 45. Okay, elbows drop down towards that bra line. That bra line. Nice work here. Stay with the three, two, one. Take it down. Rest and recover. Rest, recover. Nice work, team. You're back on. It's a superset. We go back to back in three, two. Let's go. Let those hips hold, get nice and stable, then drop and push from there. Come on. Yes you can. Nice work. Come on. It's just 40 seconds and you're done with chest. You're done with push ups. You got this. Going to abs. After this we have a nice challenging weighted sit up. If sit ups don't work for you, don't worry, you can follow along with Rachel. She's going to give you a solid dead bug option. We love them all. Come on, strength and ab. You guys have been asking for it. Woo. Come on, let's go. Push. Yes you can. What would it look like If I said 5, 4, 3, 2 and 1. Nice work. I'm going to take these 20s and set them up here so I can hook my toes underneath them. Get nice and supported. Okay? I'm going to take a 15 pound dumbbell, cross it across my chest. I'm doing a weighted sit up right here for 40 seconds. Rachel's got a dead bug. We go in three, two. Let's go. Pick your action, pick your poison, whatever you want to do. Nice work. 40 seconds. 40 seconds. Come on. Nice work, guys. Holding up. Circuit five to six right here. Pulsing up circuit five and six. You got this. This is right when I start to feel really good, right? Okay, we're in it. So glad I showed up today. So bad. I showed up to the. Come on, team. Yes you can. Let's go. These weighted sit ups get me. I never do em. They're hard. Harder than they look. Come on. Five, four, three, two and one. All right, there we are. Five circuits down. Grab yourself some water. Five circuits down, water up, two to go. Grab my sweat towel again today. All right, team, here we go. We have two circuits left. Deadlift, clean, squat. Everyone loves a good deadlift. Clean squat. We're going to add a little lateral movement to it. Nice work. Here we go. Are you wearing the Garmin watch? The Apple watch? Mine just died. This is the Garmin. We have the Garmin venue too. We love it. Love it, you guys. Nine day battery life. Like that's unheard of. Insane. Pretty nuts. Okay, here we go. All right. Circuit six. Deadlift, clean spot. I've got one heavy weight for this one. Heavy weight. I'm going to hold it like this. Each head of the dumbbell. Okay? Feet start closer. Narrow stance. Deadlift clean. Step to the right. That's left together. Deadlift, clean steps the left together. Two to the left, two to the right. Okay. Two to the left, two to the right. So we're going to start on our right side. We're going to push left. Deadlift, clean spot. Two to the left, two to the right. Yes. We go in three, two. Let's go. Hinge, clean, drop together. Hinge clean to the left. Now we go to the right. Hinge clean to the right together. Hinge clean to the right together. Nice. Hinge clean to the left, to each way. Two each way. Come on. Drop together. Nice. This is a move we used to do all the time and I feel like we haven't done for a while. I love this one. Bring it back. Classic, classic. 10 seconds. I love this move. Nice work, team. Right here. Final five, four, three, two. You're out. Same thing. Let's go left. Giant step left. Push Right push right in. 3, 2. Let's go. Hinge clean to your right. Together. Hinge clean. Right together. Nice. Hinge clean to the left. Nice Hips, back drop. Hips down. There it is. Nice. Drop. And drive. Drive through the heels to standby tall here. Drive through the heels to stand me tall here. Nice work, guys. One rep at a time. Stay in it. Take in it. You're there. Final 10 seconds. Right here. You can always double up those weights if you want to go heavier. Let's go. Five, four, three, two. Last one. Nice work, team. That's two of them. Let's hit the deck. Skull crushers. Leg blowers. I'm gonna go back to my 15s for this one. Take those triceps. Triceps. 12 questions. Leg lowers option. Legs long or legs bent? Pick your poison. Up to you. Yes. We go in 3. 40 seconds. In 2. Let's go. Lower the legs. Lower the arms. Bending at the elbows. You can always choose just one portion of the move to focus on, whether it's skull pressure or leg lower. Pick your poison. This is your ab move so you can focus on just those leg lowers. We're adding the triceps, making this a good full body workout. A lot of bang for your buck today. Compound hose, which is perfect for leading up to our summer program, right? So much bang for your buck in that summer program. I did day one the other day and it just got me so amped for you guys. Come on. Five, four, three, two. Last one. There we go. Nice work. All right, who's ready first? Circuit seven. Circuit seven. Ready to take things up a notch. Go. Holy banana style. Grab some water. Nice work. Oh, nice work. Awesome job, Germany. Welcome, Krista. You guys are just from all over. It's so fun. Yes. These workouts always stay live. Can always, always come back and do them anytime. All right, team, you ready? Let's pick it up a notch. Circuit seven. Let me go. One heavy weight. One heavy weight. Sure. We'll start on the right side. Okay. It is a single arm. Man maker. That means burpee. Push up row. I'll just walk through it. Ready? Here we go. Down jumper, step back. Push up row. Jumper, step up. Curl push. Single sided. Okay, one dumbbell. Rachel's going to show you with a curl press. Squat curl press. If you don't want to hit the deck, that's your option. 40 seconds. You only do each side once. You guys, it's this. In one core exercise and you're out. Yes. Let's go. Let's go, team. Come on. That Fourth of July. It's on the other side, guys. That holiday weekend with your family and friends. Here we go. Work for it. You're on it. Three, two, let's go. Take the deck, stepper Jump back, push up, row, squat, curl, push. There it is. Nice. Take the deck. Push up, row, squat, curl, push. Come on. You're not gonna get through a ton of reps. It's a big combo move. I know. Someone saw my exercise plan from the Instagram story I posted last night. Oh, the man maker. I'm excited. I was like, you guys just love challenge. You love finishing with a good, strong challenge. You have 10 seconds, guys. Finish right here. Five, four, three, two. You're out. Switch. Other side. Other side. Same thing. Other side. Here we go. You're there in three, two. Let's roll. Double step back. Push up, row, squat curl. You've had your push ups for the week. Can always hit the push up. Nice work, guys. Come on. Finish strong right here. Let's go. It's tough, but so are you. Hang with me, hang with me. Finish. Yeah. Final 10. Five, four. You can finish. One more. Three, two, one. Holy bananas, bananas. You ready? Hit the deck. Plank, knee drive. 40 seconds of plank option. Rachel's got the bird dog. All right. I'm gonna find that plank. Knee to elbow. 40 seconds and you're done. Say yes. I can. We go in three, two. Let's go. Just drive and drive. Knee to elbow. Need an elbow. Come on, Plank. Strong core, strong shoulders. Think about pulling your shoulder blades apart. Pulling knee to elbow. Squeeze through those abs and obliques. Obliques, side up. Come on. Yes, you can. Don't quit. Not yet. Not now. Come on, you're almost there. You're still staying strong. 10, 9, 8. You've got this. 7. Stay with it. 6, 5, 4, 3, 2. You're out. Get ready. High fives at home. You guys strengthen abs and the books. So proud of you. Grab your water. How are we feeling? Yes. We did it. Nice work. Circuit 7 was the best. I'm glad you thought so, Tammy. Nice work, team. Holy bananas. Nice work. So stinking good. All right, you guys. We are going to stretch it out. We are going to stretch it out. You can always come back and do strengthen abs anytime. If you love this one, let's break the tabletop with the pelvis. If you like this one, you are going to love what's coming in high. Here we go. Let's go. Tabletop. Drop the belly with the chin. Reverse it. Spine up towards the ceiling. Chin, chest. Do it again. Drop the belly. Nice. Reverse in. Awesome job. Find a nice neutral spine and just lift your fingers, fingertips to you and just rock. Little wrist rock, little wrist rock action for everybody. Who says we got sore wrists, right? Getting in that full flexion and extension. Nice work. We did a lot of planking today. So there you go. Little stretch out for that nice awesome job right here. Left leg kick. Your right leg kicks up. Right arm to the ceiling. Spread that needle. Ear and shoulder, right ear, right shoulder to the mat. That feels good. Open up those hips. Open up those shoulders. You want to take your gaze. You can go gaze over to the right as well. Nice challenge, that shoulder and neck rotation. So proud of you. Nice work. Back to center. Same thing. Other side. Like I said, we have so much coming up in July. If you are not yet, subscribe to our YouTube channel. Make sure you stay up to date and subscribe to our email newsletter. Nurseryblock.com subscribe so you get our emails and you don't miss any of these brand new workouts that are dropping. Hip over to your backside. Let's go. Right knee up and over. Give it a nice little hug here. Nice little outer glute stretch. All right guys, we're going live again next week to get you even more amped. Okay? So we're coming up on that holiday fourth of July week. We're gonna go a little bit radio silent with new workouts. Okay? Do you have any new workouts? Do you have anything Dr. We lie. I have a live workout on Monday if you're looking. Here we go. Legs long, big inhale up, exhale. Hinge, hinge, hinge. Get those tailbones back towards that wall behind you. Flex the toes towards the face and then round out. I'm coming live again at you guys from my parents lake on Monday, July 3rd. If you're off for the holiday and you want to sweat. 8aM Central standard 10. We're doing all body weight workout for those of you traveling, jumping, access to weights. Here we go. Other knee up and over. So that's coming next week, 8am we're going to go a little bit earlier because I need to before my kids start getting crazy. I need to knock it out while they can like hang out and eat some breakfast. And then like I said, 17 new workouts. We're going to start with the seven day ab challenge that is coming. Seven day ab challenge starts July 9th. It kicks off July 9th. You've got seven new 10 minute ab works dropping in the midst of all this. We're going to be doing strong 20. Okay. We're going to start strong 20 next week. If you have access to weights, doing a strong 20. Also butterfly stretch. We're going to start strong 20. Getting ready for the new program that's coming. It's kind of our sequel to strong 20. Okay. Someone guessed strong 30. I would say you are not too far off. Not it. But you are not too far off. Okay. There is strong in the title. It is not just strong, but there is strong in the title. We'll say that. And it is not 30. It is not 30. The number usually represents the length of time for the workout. It is not 20 and it is not 30. I will say that. It is not 20 and it is not thirty. We will say that. Not 20 or 30. There we go. We'll leave it for you guys to guess. All right. We are so pumped to bring it to you. Like I said. And of course, if you want early access to these things, sneak peeks like I said, you can hit that join button. We also are going live for our nutrition chat with our members in July. So lots of fun stuff. Thanks so much. Nice work. I feel like I had so much to talk to you and tell you about. Thank you guys. Full day. Thank you so much for being here. It's always so fun to sweat with you. We absolutely love, love, love getting to sweat live with you guys. It's just so much fun. Love being able to get a good workout in. Way to go. Nice work, you guys. Thank you. I love just seeing this, like pump up unilateral strong and is not unilateral strong. Although there are a lot of unilateral exercises because I love unilateral training. Nice work. You'll see us Monday. Yeah. Jennifer, love to see you back. Nice work. Do we have a date for the next members live? We do. It is July 11th. July 11th is our next members live. Okay, so. And if you can't catch the members lives, they do stay live in the members chat. But July 11th is our next members only live workout. Okay, so July 3rd to everybody. July 11th to members. That's what's happening. Someone says strong 25. I'm just going to say you're very close. We'll just leave it at that. There you go. If you join this workout, you know, a strong app. ABS25. Oh, my gosh. You guys are so close. You're so close. Okay, I'm not. I can't say anymore. I can't say anymore. Nice work. You love the new mobility moves. So glad you loved them. As always. We built all that new stuff into our new programs. I love building new mobility moves in. So if you love good mobility moves, make sure you check out the new program. Thanks, you guys for being here. Thanks for showing up and all your hard work. Super fun. We're going to log off Instagram. Have an awesome day. Happy 4th of July. Stay safe. We'll see you on July 3rd live again. All right, you guys, thanks so much for joining us. Hopefully not strong 40. Definitely not strong 40. We'll say that. Okay. Definitely not strong 40. They're all. I just can't say anymore. But they're under 30 minute workouts. I'll say that. They're under 30 minutes. I'll say that. Okay. Nice work, you guys. Have such a good day. Always so fun to chat with you. And I just, I can't go live anymore because I give it all away. I want you to know. All right, have a good day, you guys. We'll see you live again next week on Monday for a live workout. We're going all body weight. Have a great weekend.