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

For a little lunchtime sweat. Yes. Good morning, my good. Good morning. Good afternoon, you guys. It's noon here in Minnesota. Throwing us for a loop. We're going live with you guys for a quick lunchtime sweat. We got strength and abs today. I'm Gonna turn this 30 minutes. All you need is a dumbbell option. Gonna brighten it up a little bit in here for us. It's a dreary day here in Minnesota. Option to grab a towel or a glider if you want one of those. If you're working out on carpet, you could use a paper plate. Or. Or you can follow along with Rachel for other options too. Standing options. Or you can step out instead of glide. We set up a couple circuits where we're going to glide. We are doing 30 minute strength and abs. I'm Lindsey Baumgren, nourishment Love, joined by the amazing Rachel who crushed 40 consecutive pull ups in our fitness test this morning. Guys, Rachel had a goal of getting to 40 push ups and she did it. We did a live fitness test with our YouTube community members this morning. If you want to learn more about that, you can hit the join button on our YouTube channel and you can join us for 5.99amonth to get more workouts, fitness assessments, nutrition chats, all of that stuff if you want to check that out. But otherwise, today we're jumping in. We got 30 minutes strength and ABS, four circuits, three moves per circuit. It's a new format I'm testing for you guys. 30 seconds on, 15 seconds off. You do each circuit times two. Grab your weights, grab your sweat towel. And we got to give a shout out to Lululemon who is bringing this workout to you guys. So thank you for partnering with us, Lululemon. We are rocking one of our. Rachel and I were like, we haven't wore this top in a while. I love wearing this after or under sweatshirts, just like every day. Also a great workout top. So thank you, Lululemon. And if you have not seen, we dropped a video yesterday announcing we are doing a thousand dollar Lululemon giveaway. You heard that, right. And all you have to do is be subscribed to our YouTube channel and subscribe to our email list. All right, we are taking that giveaway down tonight. It's going away and then we're going to pick one lucky winner who's going to win a thousand dollar shopping sp lemon. That's amazing. All right, you guys, let's say a couple quick hellos because I know we have some people joining us for the first time. Good morning or good afternoon? Caitlin from Florida. I wish I was in Florida with you and that sunshine. Hello. From hot Baja. I don't even. What? Carrie. Oh, Carrie. Traveling around the world. Hello, Carrie. I know you. You and your family are in your van or in your. You guys have a bus. That's so awesome. Thanks for spending with us, Carrie. Awesome job. Welcome Megan. She's excited to do this with us. I know we had some people say their son's their kids. Nap times lined up. Welcome Jenny, first live. Hello. Welcome Michelle, first live. We're excited to have you with us. Welcome Katie, first live. Welcome rld first live. Oh, my goodness, so many people. Welcome Susan, first live. Wow. I am so pumped we have so many of you guys joining us. Today's live workout. Let's get ourselves warmed up and we are going to jump into the next three minutes together. Go ahead. Start standing. Feet are shoulder width distance apart. Big inhale. Reach up nice and tall. Exhale Right wrist. Grab left. Up and over side body stretch to the right. Back to center calf rise. Lift the heels. Lower with control. Switch it up. Up and over side back stretch to the left. Back to center calf raise. Lower. Take the hands right behind your ears. Little good morning action. Hip hinge. Drive through the heel. Stand tall. Softening the knees. Push the hips back. Warming up that posterior change. Chain hammies. Low back glutes. Stand tall. One more. Now we're going to add some rotation. So drop. Rotate. Nice and rotate. So you're dropping elbow to knee, but I actually want you to think about dropping shoulder to knee. Keep your elbows nice and at your side. Elbows extend out of the ears. Opposite shoulder drops towards opposite hip or knee. Opposite shoulder drops towards opposite hip or knee. One more, one more. Stand tall. Squat it out. Squats down and out. There we go. Start to warm up those legs. Start to warm up those legs. Nice work. Nice work. You guys. Drive through the heel. Stand tall. Knees track towards those outer three toes. Neck is in line right here. No cranking and looking up. Looking right here at me. I see you. Come on. Go four. Nice. Go. Three, two and one. If you have your towel, go ahead and grab your towel. Go ahead, grab your towel. Just strengthen it out right here. Up overhead. Pull down behind. Reach tall. Pull down behind. Reach tall. Pull and reach. Nice. Four. You got it. Three, two and one. Take it down. Hinge over. Reach out. Pull in. Row up. Reach and row. Reach and row. Two more. Reach and row around that upper body. Reach and row. Right here. Hold that towel twist. Push in neutral Twist. Push in neutral. Square the shoulders up to the mat and then reset. Push out. Nice little fine rotation extension. Nice, fine rotation extension. One more. Nice. Right there. Awesome job. Drop that towel. Take it to the back of your space. Plank walkouts. Hands in the mat. Walk it out high plank. Go ahead. Drop the legs if you're capable. Open up the chest. Open up the front side of that body. Gaze over the right shoulder. Gaze over the left shoulder. Tuck the toes. Walk it back in. Reach up overhead. Do it again. Take it down. Walk it out. Drop the hips. Long neck. Ears out of the spine or ears out of? Ears out of the shoulders. Ears out of the shoulders. There we go. Tuck the toes. That's what I meant to say. Here we go. Take it back out. Walk out. Hold that plank. Hold your plank. Hold your plank. Shoulders stacked over wrist, knees or toes. Right foot outside right hand. Easy twist. Hold it here. Three swings to the back shoulder. Six for three. Two, one. Reach up. Drop the elbow down towards the calf, shin, ankle, shoe. Nice. Open it back up. This time, thread the right wrist under the left wrist. Thread the needle. Thread the needle. Nice. Set it down. Step back. Switch. Left foot upside left hand. Easy twist. Shoulder sweeps to the back for 3, 2, 1. Drop the elbow down towards the shoe, the calf, whatever you got today. Open it back up. Thread the needle. Thread the needle. Left wrist under right wrist. Nice. Feels good to open the hips. Yes. Step back high plank this time. Step right foot outside right hip. Pulse two. Switch. Step back. Switch. Pulse two. Step back. Switch. Dropping the opposing hip to the ground. Step back. Switch. Drop two. Switch. Nice. Drop two, switch. Last one. Drop two. Find that plank. Two push ups. Knees or toes down. Hook down, hook. Drop to all fours. Little cat, cow action. Drop the belly. Lift the chin. Reverse it. Tuck the spine up towards the ceiling. Do it again. Nice. Find a nice neutral spine. Draw some hip circles. Right knee. Big circle up, back and around. Switch it out. Reverse the circle. There you go. Big hip rotations. Trying to draw a big circle with your knee. One more. Nice work. Drop it down. You're gonna come down. Forearms here. I'm going to show you. You're in this position. Dropping your heel towards your butt. Toes stay tucked. Elbows come in about six inches from your knees. We call this the longer lock position. Right hand behind the head, little upper thoracic spine rotation. Rotate. Gotta get my hair out of my face. And down. Opening with that elbow gaze. Follows elbow upper spine mobility. Rotate. Nice. Two more. Two more. Rotate. Don't let those ribs flare. Rib to hip connection. Bring it back in. Nice work. From here, hip circles. Other leg. Hip circles. Other leg. I'll stay this way so you can see me. Nice big hip circles, big hip circles. Bring it up and around. Get a little baby stool sitting there. Don't let your leg hit it. Nice work. One more big hip circle. One more big hip circle. Drive. Find that lumber lock again. Right here. Elbows about 6 inches from the knees. Other hand behind the head. Here we go. Open and rotate. Upper spine. Bring it back. Open and rotate. Nice work. Open and rotate. We want a nice mobile upper spine. A nice stable lower spine. Two more. Two more. Open and rotate. Last one. Last one. Open and rotate. Nice. From here, step back. High plank slow burpee walking. Step. That right foot. The left foot. Stand up. One more time. One more time. Left, right. Take it up. Step nice and wide. Hit side to side. Hit side to side. Nice. 8, 7, 6. Finish that warm up final four. 3, 2 and 1. You feeling warm, Right? Nice and warm. Nice and warm. We love some good mobility. We are feeling warm. Hips are good. Body's good. Nice. Ready? It's a very similar warm up to the one we did this morning. Yes. I only got so much brain space, Larissa. And when I like. Yeah, right. Workouts always stay live. Alexandria, you can always come back and do this again. Welcome, Cassie. First live. All right, you guys jumping in strength and abs. First circuit. You got two strength moves. One core move. Strength. Core strength. We flip it for the next circuit. Core strength. Core. Okay. All right. Strength. Core strength. Grab your weights. We got a new move to kick off the workout. New move. Alert. New move. It's a squat clean, but we got a little fun variation. So you're gonna do a wide squat. Take the dumbbells between your legs. Squat. Left, right squat rack left, front squat. Then we reset and do it again. So an ottoman squat rack. Squat, clean. Right. Squat clean. Left. Front squat. Reset. You're doing it for 30 seconds. 30 seconds. You ready? Race. Let's go. Grab your weights. We go in three, two. Let's go. Squat, clean. Right. Squat clean. Left. Hold here. Front squat. Nice. Take it down. Squat clean. Right. Squat clean. Left. Hold it here. Front squat. Nice. Reset. Squat, clean. Squat, clean. Front squat. Nice reset. Awesome job. That was a good way to say reset. Once I get it wrong, get it both up. Nice. Right there. Finish. 5, 4, 3, 2, 1. Awesome job. Take those weights. Set them out in front of you right here. About that far apart. Standing on your right leg first. We'll do left leg. Second time. Single leg, dumbbell reach. Taking left hand across the body, then left hand this way. In three, two. Let's go. Single leg deadlift option. Oh, team, no taps. I just hit it. This is your core. Standing core. I've got two taps. Single leg deadlift. Can you reach that left hand as far away from your body as possible? Across the body to the right, then reach it out to the left, hitting your weights. Nice work. Standing core off the floor. Balance and stability for 5, 4, 3, 2 and 1. Nice work. All right, I'm gonna grab. I can go. Let's see if I can do 20. Step back, lunge. Alternate your lunge. Alternating curl, press. Step back, right, step back, right. In three, two. Step back, right, hold, curl, push on the right. Nice. Drive to that heel. Step up, step back. Left curl, push on the left. Nice. Bring it down. Step up, step back, Right, curl, push. Nice. Alternating curl, press, drive to that front heel. Nice push. Holding that lunge. Awesome job. 10 seconds. Curl, push. Nice work. Lunge curl. 5, 4, 3, 2, 1. Nice work. Those are your three moves. I need a quick sip of water. Do it again. Squat, clean, rest for 15. Do it again. Grab your weights. Okay. Grab your weights between your legs. Squat, clean, squat, clean. Starting from the top, we go in five. Grab them. Squat, clean, right. In three, two. Let's go. Squat, clean, right. Squat, clean. Left front, squat, reset. Take it down. Nice. Squat, clean, right, squat, clean. Left front, squat, reset. Take it down. Down. Drive through those heels. Up tall. Nice work. Everyone who did is feeling this right now. That is like a sneaky, hard work. People underestimate it, but that one's tough. Three, two, you're out. Set those weights out in front of you. This time you're balancing on your left leg. Right hand goes across the body, then out. Single leg deadlift. Single leg deadlift. Tap in three, two. Let's go. Reach across the body, then reach out as far as you can. Nice. Try to keep those hips square to the ground. Rachel's just going for a straight single leg deadlift. That's three taps. You know, around here, if you tap, you gotta push up for every tap. Watch. Maybe we need to set a new. What is that? It was always a push up. Maybe 20, 24. We should choose something else. Yeah. We're done with push ups. 5, 4, 3, 2. You're out. Nice work, team. All right, what do we got? Alternating lunge, curl, press. I did it with twenties. Can I do it again? Let's try. Let's do it. 30 seconds. Yeah. Grab your weights. We're going three and two. Step back. Right. Hold, curl, punch. Nice. Drive up. Hold, curl, punch. Drive up. There it is, team. Hold, curl, punch. True full body workout here. Truly strength and abs. Abs are turned on the entire time. When we add this unilateral work right here. 10 seconds. Nice work. Go heavy. Stay strong. 5, 4, 3, 2, 1. Nice work. That's circuit one. Circuit one, circuit two. You're going to add your towel or your glider if you have it. Circuit one's in the book. Flying. Love the shorter periods, right? You can go heavy and focus on good form. Love that, too. Jessica, no burpees today. No burpees today. Okay. I know. Killing you after yesterday's leg day. I know. We'll give your legs a little break here. All right? Toe or glider? I'm gonna place one weight on there. Go heavy if you can. Make sure you have some room. Push up with a slider. No, wait. What am I doing? Oh, knee tuck, knee tuck. I did this. That one's coming in. Circuit board, sneak preview. Sneak preview. Sorry. Okay, here we go. I'm gonna put both feet on my towel. I'm gonna come onto the hardwood floor. We're just gonna stay here. She's gonna go from one push up on her knees into a high plank. I'm gonna give you one push up into a knee tuck. 30 seconds, right there. Push up, knee tuck in three, two. Let's go. Push up, knee tuck. If you don't have a towel, you can always do one. Knee pull. Push up knee. Elbow. Push up, knee to elbow. Come on. You want to add the towel? Gliders. We've got carpet floors. Or we can do it on carpet with paper plates. Nice work, guys. Push up, knee tuck. Nice work. This circuit has two core exercises. This is core one strength exercise finish. 5, 4, 3, 2. You're out. All right, I'm going to stay up here. I'm gonna grab one weight. I'm gonna put one foot on the glider. We'll go left foot on the glider. Right leg does the work. Step out. Single leg, glider. Single leg, lateral lunge. Single leg, lateral lunge. Slide it out. Working glutes, quads, inner thighs. If you're sliding leg, we go in three, two. Let's go. Slide it out, stand up. Slide it out, stand up. How hard you push into that towel determines how hard your adductor, your inner thigh, works on the opposing leg. Right. Why are adductors important? They help stabilize our inner thighs or. Sorry. They help stabilize our pelvis, which is connected to our inner thigh. Right. Your pelvic floor Pelvis. All my moms out there. You know what that is. 4, 3, 4, 2 and you're out. Nice work. Keep that weight. Wood chop, wood chop in here. Stopping. And then he needs to chop it up. Down, up, down, up. In three, two, let's go. Chop, chop, chop. We haven't done this in a while. It has been a minute. The wood chops had a minute. Nice. Bring it back today. Bring it back, bring it back. Chop it up, chop it up. Come on. It's big, it's powerful, just like you. What would it look like If I said 10? 9 and you've got this? 7, 6. 5. 4, 3, 2. You're out. Rest. Grab some water. We're gonna do it again. Same thing. Push up, knee tap, lateral lunge. The other way, chop the other way. Set yourself up. Two core moves, push ups and chops. One strength move. Lateral lunge. Slide. We're on in three. In two. Let's go. Push up. Tuck it, push up, tuck it. Option, single leg drive. Option, Follow Rachel. Push up from the knees, pop to the toes. Hold plank for a second. There you go. Doing a plank into each push up. You got it, team. Stay with me. Come on. 10 seconds. 10 seconds of push ups. Yes, you can last three, two. You're out. Nice work. Nice work. Single leg slide other way. Single leg slide other way. Okay, sliders on the right foot. Left foot stays planted. Dumbbells, you want it? What hand is this? Right hand. Here we go. Slide in three, two. Let's go, let's go. Pull up. Pushing this toe into the ground. Driving your inner thighs. Glutes on this side, inner thighs on this side. Come on. There it is. Nice work. Awesome job, team. You're crushing it. Come on. Ten more seconds. Ten more seconds. You got this. Stay in it. Last five, four, three, two. And you're out. Nice work. Wood chops, wood chop. Up and over that left shoulder, holding each head of the dumbbell hit. Right chop, left, right knee, left shoulder. In 3. Here we go. 2. Let's go, let's go. Chop, chop. Nice up. Left knee, right knee, left shoulder. Nice work. Crossing that midline with low. Making that core work. Deep core. Come on. Decor, abs, obliques, hips and shoulders, all working for you right here. Final five. Four, three, two, one. Nice work, team. Ready to go. Two circuits down. Two to go. Grab some water, Grab some water. Halfway check in. How we doing? Welcome. We have a new team member. Welcome. I don't want to say your name wrong. I'm going to say it wrong. I'm just not going to say it. All right. Nice work. You guys doing this after work today? I love it. They always say live. You can come back, do them anytime. Awesome work. Keep it up. Keep it up, you guys. Circuit three, two. Strength moves. One core move. Strength. Core strength. Okay. I don't know if we've done this move before either. One heavy weight if you can. One heavy weight. We'll hold it in the left hand first, right foot forward, left toe popped. Staggered stance. Hinge, row, clean. Wrap, curtsy, hook, hinge, row clean. Rack, curtsy. All right, we'll do the other side the next time through. That's move one. Move one. We go in three, two. Here we go. Hinge, pull, clean. Step back, curtsy up. Stagger hand. You row clean. Step back, curtsy. Think. Need a calf. Knee to calf. Nice. Right there on that curtsy. If you don't like the curtsy, just give me a standard step back, reverse lunge. There we go. Awesome work, team. Hit row. We got legs working, we got core turned on. Nice. And back. Come on, finish it. Last five, four, three, two. Let's finish it. One more big one. Come on, come on. Finish. There it is. Nice. Now we're going to drop down. I think I got a lesson my load here. Let's keep right foot forward, left knee on the ground. If I had a half million position. If you did that con 100, this will look familiar. Pick up and toss. Pick up and toss. Set the weight down, pick it up and toss it. I'll try to go twenties. Let's see what happens. Okay, Pick it up and toss it. Bring back from that con 100. We got three. Rachel's got a modification. If you're avoiding twist, push out in 3, 2. Let's go. Pick it up. Chop it. Set it down each time. Rewrap. Boom when you go up. Powerful set down. Control. Power. Control, control. Functional strength training right here. Moving like you do every day. What are you doing here? Picking up banging tiles. Picking up groceries, loading the fridge. Come on, finish it last. Five, four, three, two. You're out. Nice work. All right, one dumbbell squat. Press out. Push overhead into balance. You're gonna hold each head of the weight right here. Squat, push, balance, press. Balance is optional. We go in three, two. Squat. Hold. Push out. In hook. Take it down. Out. In. Opening that balance like. Out. In. Up. Nice. Out. In. Like we said. Again, functional core training. How many of you have babies at home? Push them out, pull them in. Take them overhead. Come on. 10 seconds. Nice work, team. Last five, four, three, two. Shoulders. There they are. Here we go. Do it again. Left foot forward. Right toe popped. Dumbbell right hand. Row on the right. Curtsy left. In three, two. Let's go. Row clean. Step back. Curtsy up hand. Shoulders parallel to the ground. Up shoulders. Stacked over hips. Hinge parallel. Shoulders hop. Stacked over hip. There we go. Come on. It's legs and back, what I call my mommy muscles. You guys know that My two favorite muscle groups to work the mommy muscles. Legs and back. Let's go. Last four, three, two. You're out. Pickup. I do 20 last time. Here we go. Half kneeling pickup. Left leg forward. Right hand the mat. Pick it up. Chop it. Cross the body. Three, two, pick up. Set it down. Reset. Pick up. Put it down. Reset. Member power control. Power control. Nice. Explode up. Exhale. Inhale. Down with control. Exhale is always the hardest portion of the movement. Exhale that hardest portion of the movement. Come on. 10 seconds. You got a team. Stay with it. Last 5, 4, 3, 2. You're out. Nice work. Squat, press out, press overhead option to add that balance. Driving me really adding core into every single move today. Squat, press out, balance, press overhead. In three, two, drop. Push, drive, press. Nice. Push and press. Push and press. Push and press. Such a functional workout today. If you like this workout, you gotta check out our strong 20 program or stronger 25. Functional strength training. 20 minutes a day or 25 minutes a day. Yes. Last five, four, three, two. You're out. Nice work. Weights are down. Three circuits down, one to go. Circuit four, two core moves, one strength move. How we feeling? Nice work. Recently joined a member. First live workout. Welcome, Martha, Glad to have you on Team nml. Thanks for joining us. Nice work. First live from Rome, Italy, for. Oh, how am I going to say your name? Shara. I'm probably saying it wrong, but thanks for joining us. I just love that we get to see you guys all over the world. This is so cool. We're gonna hit the mat. Hit the mat first. Circuit number three. Okay, that move that I was gonna show you before, that's what you're doing now. Make some space. Grab your towel if you have it. Place your dumbbell on top of it. Go heavy if you can. Okay, Little plank, push, pull action. Little plank, push, pull. Okay, one form on the ground. Other hand on your dumbbell. Side plank. Push. Come on. Get on the way with push, pull. Roll the side plank. Crunch. Find that weight. Push, pull right. Pull the bananas right. That's a big torque move. 30 seconds. That's it. You're not going to get through A ton of reps. We go to three, two, let's go. Push, pull, side plank crunch. Nice. Find that weight. Push, pull, side plank crunch. Nice. You can always drop that inside knee like Rachel's doing. That side plank punch is optional. Now we can just roll over side plank and hold side plank. You don't have to add the crunch. 10 seconds. Nice big core move. Pushing low and away from the body. Pulling it back, opening obliques. Crunch. Last three, two, one. Nice work, team. Get your back, hit your back. One chest fly, one chest fly. Stack on skull crushers. So you start with one skull crusher, then two chest fly, skull crusher. In three, two, let's go. One chest fly, one skull crusher. Now one chest fly, two skull crushers. One chest fly, two skull crushers. Stack on the skull crushers. Stack on the triceps. You give me one chest. Now you've got three skull crushers. Come on. Nice work. Awesome job. Here we go. Chest fly, Four skull crushers. Four skull crushers. Nice. Stay with it. Three, two, you're out. Nice work, team. Nice work, team. All right, I'm going a little funky angle here, Rach. I go this way. Glute bridge. If you're with me. If you're with me, you're adding a hamstring slide out on the towel. Get ready for your first hamstring cramp of the day. If you're with Rachel, option to walk out. Okay, so I go loop bridge. Push, pull. Why are my hamstrings so flaring here? We got 30 seconds. And three, two, lift the hips. Push, pull out. And you're digging those heels into the ground here with me. Push out, pull in. Lengthen the hamstrings. They're spicy. They're spicy. You can always walk out with Rachel. Option, push up, drop, pull back in, lift, glide out through an eccentric hamstring curl. Works just as good. Eccentric curls. Go. Five, four, three, two. And you're out pulling bananas. That's one way to spice it up. Here we go. Back to the beginning. I gotta turn the face. You reach. Put your dumbbell on your towel. Push, pull. Side plank crunch. Push, pull. Side plank crunch. Yes. Set it up. You got space? I got space. I'm good. Okay, great. Here we go in three, two. Let's go, let's go. Push, pull open the side plank crunch. Nice work. Push, pull. Open to side plank crunch. Push, pull. Option to drop down to that inside knee. Again, crunch is always optional. Push, pull. Side plank. Nice work. 10 seconds, guys. 10 seconds. Yes, you can. So strong, right here. Last five. Four, three, two, and you're out. Hit your back. Here we go. Chest fly. One chest fly, stack, run. Skull crushers. One chest fly. Stack on skull crushers. Let's do it. Nice work. You're on in three, two. Let's go. One. Chest fly up. Bend, extend. Two skull crushers this time. Two skull crushers. Let's go. Bend, extend. Come on. Three. What did we get to last time? Four. Four. Is it four? I blacked it out already. Knight, you're at three. You're at three. You're at 3. Come on, keep pushing. Chest fly. Let's go for four. Four, three. Come on. You're in the final five. Two. One more chest fly and you're out. One more chest fly and you're out. Finish it. Nice work. Awesome job. Here we go. Fire the hamstrings. This is your core exercise. Actually, yes. Hammies, glute, hips, all a big part of your core option. Slide it. Option, walk it. Three, two, let's go. Push out, pull in, push out, pull in. Keep those hips lifted nice and high. Awesome job on a stability ball. Nice work, team. Hamstrings on fire. This slider had so much intensity. 10 seconds, 10 seconds. You got it. Stay with it. Final five. Four, three, two, and one. Way to go. Nice work, team. Nice work, team. Way to go, Rach. Hi, guys. Hi, guys. You guys at home? What do you say? Bounce round? What do you think? Bonus round? Yes. Oh, any fun spine facts? Oh, I got lots of fun spine facts. I was sharing them in the live worker today. I did a bunch of CEUs yesterday, you guys, and I could tell you so much about your spine. So it's good. It's good learning opportunity for me, right? One thing I wish everybody knew, and this is what. This is what I will tell you before the bonus round, right? You want to know your chain, Your kinetic chain. Feet are stable. Big toe strength is, like, so underrated. Your big toe is so much of your balance. Feet are stable. Ankles are mobile. Ankle mobility. We got it on the block. Five minutes. Go do it. Knees are stable. We have knee strengthening on the block. Go do it. Hips are mobile. Seven minute hip mobility. Go do it. Lower spine, lumbar spine stable. That's your core doctor program. Diastasis recti, deep transverse abdominals, right upper spine, thoracic spine mobile. That's why we do t spine rotations. Yes. That is something I wish everybody knew. And now you know it. So you can take care of your body really, really well. Yes. All right, Bon. Bonus round. Fun facts are over. Time to get after. It's your break. Fun facts are great. All right, what is the bonus round today, Rach? Do I let Rachel decide or do I decide? I decide. I decide. Strength into power. If you want it, you don't have to jump. Rachel give you low impact. All right, you got 10 squats. Drop your weights. 10 squat jumps, okay? 10 push ups, 10 burpees. Oh, no, no, no. Oh, no, no, no, no, no. I'll make up the rest as we go. Welcome to lives. We go in three, two. Let's go. Go. Ten squats. Go. Ten. Go. Nine. Nice. Eight. You got this. Seven. Stay with it. Six. Five, Nic. Two. One. Set them down. Sit down those weights. Ten squats or squat with a calf raise with Rachel. Let's go. 10. 9. 8, 7, 6, 5, 4, 3, 2, 1. Because Rachel hit her push up goal today. Rachel hit her push up goal today. Did you know you're gonna do 10 extra push ups? There it is. 10 push ups into 10 burpees or towel slams with Rachel. 10 push ups in 3, 2, 1. Let's go. Go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. You go burpees. Four toe slams. Rachel's just gonna slam until I can finish. 10 burpees in three, two. Let's go. 1. Come on, come on. 2. Nice work, nice work. 3. Nice work. 4. Come on, come on. 5. 6. Come on, let's go. And you're on your back for core. On your back for core after this. 9 and 10. Because you asked what spinal health, we're gonna finish one of the best spine exercises there is. Option out of weight option with no weight. It is the dead bug. Dead bug. Closer. My knees are touched by chest. Easier, farther, harder. Get it up. It's one minute. I'm gonna do both arms extended as one leg kicks away. Rachel's gonna show you opposite arm, opposite leg. One minute in three, two. Let's go. One minute of dead bug and you're out. One minute of dead bug and you're out. Come on. Yes. Finish strong. Strength and abs. Probably the best move we can finish with right here. Nice work, team. You got it. Bring it home. How much life can you create with the leg that is kicking away from you? How straight can you get it? How close to the mat can you get it? That is your challenge. Yes. Kick out that leg. Create length. Kick out that leg. Create length. Also not letting those grips flare. If you're taking those arms and weight overhead, minimize the space between your rib cage and your hips with Each rep. Come on. You're almost there. You're almost there. Let's go. Finish. What would it look like If I said 10? Yes. Bring it home, guys. Right here. Last five, four, three, two, and one. You are out of here. Let's stretch it out. Nice work, team. Strengthen abs in the books. You guys crushed it. Thanks for joining us. Way to go. Nice work. Oh, I need a fun fact from one of you at the end of each workout. That was fun. I like it. See, we're gonna just keep bringing fun facts. Rach, what's your fun fact today? I feel like I gotta see. It's not even a fun fact. My fun fact is I got engaged. I don't know if we've had a live workout with you guys yet. Wait, did we? Did we with members? We did. Oh, with members, everyone. So that's my fun fact. This is her fun fact. Look at the bling ring. I feel like that's kind of cheating, but. Right. Not cheating at all. I like. Your next fun fact would be your wedding brat. Now we'll jump on, bring you guys along. Grab your towel. Pull up and over side body stretch. Nice. Same thing. Up and over side body stretch. Reach in front of you. Roll your shoulder blades apart. Apart, apart. Nice. Take it behind you. Pull your chest apart apart as you pull the towel away from your butt. Nice. Release the towel, flap the wings. Awesome job, you guys. I love it. I love fun facts. I think we can bring a fun fact. Every workout, I always learn something new. Maybe that'll be the theme of 2024. Fun fact. You gotta wait till the end of the workout. You gotta stick with the way through. Big inhale, reach up, exhale, bottom of the squat. Sit here. You can pry side to side in those hips. Nice. And go for some knee drops. Some knee drops, you take it all the way back to your booty. Find butterfly soles. Looking to touch. Open up those inner thighs that we worked when we did those slide outs. Yes. Sit up nice and tall. Knees drop towards the mat, opening the inner thighs. Chest is spread apart. Shoulders are out of the ears. Awesome job, you guys. Thanks so much for joining us. Always fun to sweat with you. Thanks again to Lulu Lemon for sponsoring today's workout. Again, make sure you're on our email list. Make sure you subscribe to our YouTube channel to enter that thousand dollar Lululemon giveaway. Pretty amazing. Also, if you are a member, we're coming at you guys live again on Friday. We've had requests for a strength and kickboxing workout. So get ready to knock it out on Friday. New challenge drops in your inbox tomorrow morning. If you are on our email list, you're going to receive that. We're going to start that new challenge on Monday. Let's do the stretch. I like this one. We haven't done a while. Half kneeling. Take it out 45. You just go ahead and rock over and back a couple times. Knee over toe. We're going to start the new two week challenge that lands in your inbox tomorrow morning. We're going to start that on Monday, February 5th. Hold it here. Open it up. Good news is it comes with a free meal plan from our friends at the Real Food Dietitian, which I know you guys always appreciate. So look for that in your inbox tomorrow. Go ahead, same thing. Set it up. Do a couple glides. Nice. Also, if you are a YouTube member, you get to join the Real Food Dietitian for a live nutrition chat. Ask all your questions that you have for them on Monday, February 12th. Open it up. Hold it here. Nice inner thigh stretch. I love this. We used to do this all the time. I got back. Bring it back. All right, you guys, thanks so much for joining us. Awesome jobs, you guys. Thanks for sweating with us live. We always have so much fun working out with you. Thanks for joining us, Instagram. Have an awesome rest of your day and we'll see you guys live again, I think sometime soon. Awesome job. Thanks for joining us, you guys on YouTube. So fun being here. Way to go 20 pounds on skull crushers. Kelly, that's amazing. Like seriously amazing. Awesome workout. So glad you loved it. Glad to hear it. Joanna and Valerie, nice work. So glad to have you guys here. Love the new format. Alternating abs and full body and then reversing it. Good. I'm glad you like that, Madison. We'll have to bring it back in another workout. Everyone says. Congrats, Rachel, on your engagement. Very excited for you. Awesome job, you guys. Thanks so much for showing up and sweating with us. It's always a pleasure, always a treat. And make sure you're on our email list so you can get that new workout challenge that drops tomorrow. And members, we'll see you Friday morning. If you want to know more about joining us getting more live workouts, just click that join button on our YouTube channel for 5.99amonth to get more live workouts, nutrition chats, members only, challenges, fun stuff like that. So check that out if you want to join us for strength and kickboxing on Friday. It's going to be awesome. Otherwise, we'll see you guys live again sometime in February. Have a great day.