30-Minute Full Body Build + Burn Workout

How exciting, you guys. Lots of us joining lots of retired. We got some teachers up in here. Shout out to all the teachers on summer break. Having fun. Okay, you guys, I'm so pumped to be here for another live workout. We love getting to sweat live with you guys. This is going to be a fun one. It's one of your favorite formats, the build and burn. So I'm Lindsey Baumgartner of nursery Blog. I'm joined by the amazing Rachel. Hi. She's going to be offering some modifications throughout today's workout. We're gonna go all strength on the front end. So we have six full full body strength exercises. You're only going to need one dumbbell for them. So one dumbbell. Try and go heavy today. One single dumbbell. If you don't have a heavy dumbbell, no worries. Just double up your two lighter dumbbells. Okay. You can do all this with two weights as well. We're gonna get one heavy dumbbell, six moves on the front end, and then we're gonna go all cardio on the back end body weight cardio style. It's gonna be a lot of fun. Definitely gonna raise our heart rate and get us sweating and moving up in here. You guys ready to do this thing? No one responds. Yes, I'm ready. Everyone's ready. Let's check in in the comments. We're so pumped to be here. Rachel and I are supporting our awesome ready tire. This workout is brought to you in partnership with our amazing friends at Lulu Lemon. So we know shorts are just all the rage right now, especially the biker shorts. I finally got on the bandwagon. I've got pockets in mine. Rachel's got shorts on. Rachel's wearing one of the new ace vegetable tops. This is brand new. We've never worn it before, and I love it. It's like one shoulder but with support sport. I'm wearing the tried and true, my favorite training top. This is basically what you see me wearing every single workout. We just have it in every color, so. All right, you guys, let's do a quick check in. Awesome. Thanks so much for being here. Can't wait to do it tomorrow. Yep, these will stay live. You can always come back to them. Looking forward to this once you're home. Oh, we got people on vacation. All right, you guys, let's check in. We have to give a huge shout out to our newest NML team member, Marcy. Welcome, Marcy. You guys, we can become part of team NML if you want to learn more about that. If you. If you haven't already hit subscribe to our YouTube channel and then hit the join button. That'll tell you more about our YouTube membership program. You get more. More live workouts, more behind the scenes. So if you love this interaction, you would love being a member accountability group, so to speak. Good morning, Courtney and Joel. And awesome. We have so many of you guys here. Megan and Ashley, Terry, J. Angie, Katie. Welcome, welcome, welcome. So many people ready to get this party started. First Live. Shout out to Leah. First Live. Finally excited to finally join a live workout. Welcome, Jod. Loving the outfits. Thank you. First live is stay at home mom. Welcome, Jessica. We have so many times. I love when people get to join us live for the first time. We're pumped to be here with you. Let's get this party started. One dumbbell. Oh, and grab a sweat towel if you want one. We're gonna do Rachel's favorite move today. If you know what it is, it involves a sweat towel. It involves a sweat towel. If you know, you know, if you know. We are gonna get ourselves warmed up, and then we are gonna jump right in, you guys. So let's do this thing. Okay, we're gonna start standing. Feet stacked under shoulders. We're gonna do neck rolls. I've been doing this every day. Night now, just rolling. How many times do you actually take your neck in a full rotation? I have not been doing this, and my neck was sore. I was like, this is a problem. I need to do this more. So we're just gonna do a couple neck rolls. Okay, Alternate directions. One more each way. Big neck roll. Get that full rotation in ear to shoulder. Ear to shoulder. One more back the other way. Okay, there we go. Now let's do a little shoulder mobility. Hands come up behind the head. Squeeze your shoulder blades together. Bring your arms to a T. Bring your palms facing back. So palms go away from my body. Rachel, stay with you. Bring them back to a T. Flip your palms back behind the head. Here we go. Squeeze the shoulder blades together out to a T. Palms to the back. Hands to the back. Palms up. Flip them. Here we go. Out. Flip here, here. Nice. One more out. Flip here, Here. Nice new mobility moves because I'm constantly working on. Yeah, right behind the head. Good morning. Hinge, hinge, hinge. Stand tall. Nice initiative. Over that hip hinge. Push those hips back towards that wall behind you. Nice work. Nice work. Awesome job. Been trying to find some new mobility moves to build into my routine. I'm getting old, you know? You're getting old. I got up this morning, I Did my little devo. And then I do my 30 minutes of. Not 30, not 30, every day. Mobility. I did my m. I. Knee rehab. One more. Nice work. All the way up. Let's drop it to a squat. Take it down and up. Take it down and up. Knees are driving out towards those outer three toes. Driving through those heels to stand me tall. Driving those heels to stand you tall. You got it. Nice. Right there. You get a little bit lower with each squat. Stand tall. Full hip extension at the top. Go. 4. Nice work. Nice work. 3. Hold at the bott in 2 and 1. Hold it here. Just pulse, pulse. Can you wiggle Those toes for 8? 7, 6. Hands to the mat, step that plank in 4. 3, 2. Hands to the mat, step that. Find a nice high plank. Straight line from head to toe. Pull up on your kneecaps, push back on your heels. Let's go. Row, row, row. Elbow to hip, elbow to hip. Go. 8, 7, 6. You got it. 5, 4, 3, 2. 1, 2. Push up. Knees or toes, Take it down. Up, down, up. Step your right foot outside your right hand. Big easy twist. Nice. Drop it. Elbow towards the cat shin. Shoot. Open it back up. Set it down. Switch it out. Left foot outside left hand. Easy twist. Nice. Drop the elbow. Cat shin. Shoe. Opening up those hips. Open it back up. Set it down. One more time each side. Right foot outside, right hand. Easy twist. Gaze. Both fingertips. Drop the elbow. Open the hips. Extend it back. Open. Set it down. Step back. Switch. Nice. Stay open. Drop that elbow. Nice. Open it back up. Set it down. Step back. Drive those knees towards your chest. Climb that mountain. Slower. Fastest. Up to you. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Knees drop to the mat. Tabletop. Right here. Okay, little cat cow, drop the belly and then spine it towards the ceiling. Arch it. One more. Drop the belly. Lift the chin. Reverse it. Spine it towards the ceiling. Right there. Come back. Find a nice neutral spine. Tuck your toes under. Sit your hips back a little bit. Right hand, palm faces up towards the ceiling. Right hand is on my back behind my head. Okay. Normally we have it behind our head. We're going to go here today. You're going to open and. Nice. You take those hips nice and wide if you want to. Nice little hip stretch here and open right here. Little T. Spine stretch and hip stretch. Little T, spine and hip. Nice. One more. Open it up. Open it up. Switch it out. Here we go. Left hand palm up towards the ceiling. Open. Stretch to the hip. Take it down. Open. Nice. That shoulder a little bit more. Open. Gaze Follows. Last one. Inhale down. Exhale Open. Nice. Hands bend on the ground. Tuck your toes up and down. Down, dog. Touch up those heels. Step back. Find a high plank. Hold here. Slow burpee. Step. The right foot, the left foot. Stand up. Give you two jabs. Take it down. Step back. Switch that leaf, but go up. Up. Stand up. Jab, jab. Take it down. Step back. Switch that knee foot. Right, left. Jab, jab. Last one. Step back. Nice. Bring it up. Just hold those jabs. Jabbing it up, jabbing it up. Core is tight. Go. Eight, seven, six. We jack it out in four. Three, two. Let's jack it. Jack it. Eight, seven, six. Hold those feet nice and wide. In four, three, two, one. Hold to your hip. Side to side. Side to side. Nice. Push and push through those outer glutes. Nice work. Stretching those inner hips and thighs for four. Three, two, one. Walking back in. In. High knees, high knees. Get them up, get them up. Go. On a three count. 1, 2, 3, and hold. 1, 2, 3, and hold. 1, 2, 3,. And hold. Hold, hold. You got it. Hold. 1, 2, 3, hold. 1, 2, 3, and hold. Nice. Last one. Hold it here. Give me a nice little hug. Open up the hip. Set it down. Switch it out. Little hug. Open up the hip. Take it down. Let's go squat lunge. So you're gonna go squat lunge. Squat lunge. Never. Coming all the way up to standing. Staying low in those legs. Right here. Low. Nice. Nice. Right there, right there. Go. Four. Three, two. Hold it. Low. Lateral push. Side to side. Push side to side. Go. 8. Finish that warm up. 7. Nice work. Nice work. 6. Come on. 5, 4, 3, 2, 1. How you feeling? Ready? Doing warmup. Lots of moves, lots of new moves. Nice work. Oh, we got another team member. Welcome. Fired with blue and item. You got a cool YouTube name. I don't know how to say it. We're pumped to have you as part of our community. Welcome, you guys. Who's ready to get this party started? All strength on the front end. One heavy dumbbell. One heavy dumbbell. Okay. Squat snatch. Two shoulder press. We're just gonna give you a clean. I'm gonna take my one heavy weight, put it in my right hand. It's gonna get between my legs. Squat, snatch it up, down. One, two. Dumbbell stays, right hand. Squat snatch. One, two. Okay, give me that big zipper. You're gonna do that for 40 seconds of work. 10 seconds of rest. You're gonna repeat it. Then we'll go over to the left hand. Then we'll move on to move number two. Okay, we got two moves. 40 seconds. On 10 seconds rest, you're gonna do each move back to back. Yes. Ready, Rach? I'm ready. Let's go. 10. Quick step, squat snatch through shoulder press. You can give me a little dip drive if you got a heavier weight. Okay. Dumbbell between the legs. Right hand on it. In three, two. Let's go. Squat snatch. Push, push. Nice work. Take it down. Squat snatch. Let's go. Two shoulder presses right away. Big move out of the gate. Squat. Spend a nice time getting nice and warm. Jumping out with a big move right here. All the way down. Big zipper. Keep that dumbbell tight to the body. Using those hips to propel that weight overhead. Drive through the heels. Heels pop off the mountain. Yes. Full extension at the top. Get that arm locked out. Dip. 10 seconds. 10 seconds. Let's go. Squat drive. Come on. Five, four. Give me one more. Three, two, one. I just cleaned it on that last one. Don't know what I was doing. Switch it up. Okay, same thing. Left hand. Same thing, left hand. You're back on it goes quick. In three, two. Let's go. Squat snatch. The girls were just commenting. They're like, what's with all the 10 second breaks lately? We're just getting a lot less rest in our workouts these days. I don't know what happened. I feel like I used to have more to say. I said, no, we need 20 seconds. But you guys can tell Rachel to speak up. These 10 seconds get our most bang for our buck, right? We got a lot to fit in, you know? Yeah, busy. We are busy. We're gonna make the most of our time together, right? Come on. 10 seconds here. Squat snatch. Push, push. We go all the ways next. In three, two. Finish that push. Nice. Right here. One dumbbell at the chest. Squat lunge like we did in the warm up. You're never standing up. Step back. Right leg lunge in three, two. Let's go. So you're gonna go lunge? Squat, lunge, squat. I'm never standing up. Never standing up. Staying low and loaded in these legs the entire time. Yes. Constant tension on the legs. Got that magic A little bit. Nice work. How low can you stay in those legs? You can always grab two weights like I said. Grab two hands, hold on each side. Stay low, stay low. Let's go, let's go. Right here. Down. Nice. Come on. Whoo. Can you drop an inch for 10 more seconds? Yeah. Tap that back knee to the ground. Drive through that front heel down. Come on. Final five. Four, Three, two, one. Come and move. Come on. The same thing. Oh, yeah. One more. We gotta go get. Here we go. Three, two. Let's go. There's where the fire really kicks in. Oh, we gotta do this move twice? I'm sorry. We've been on. I should have let you go. That's what you're here for. Keep me honest. Yeah. There's that fire in the legs. It's building Back to back. 40 seconds, short rest. Come on. Halfway. 20 seconds before you quit. You drop that weight. Just keep moving. How low can you stay in those legs? Come on. Yes. What would it look like if I said 10 more seconds? Do you feel the fire? I do. Oh, my gosh. Yeah. Come on. Final five, four, three, two, one. Oh, bananas. Okay, I'm gonna go a little bit lighter. Hard time. We're gonna go overhead triceps with a calf raise. Okay. Take the dumbbell overhead. Okay. Bend as I extend. Calf raise. Calf raise is optional. If you don't love it, just omit it. Get me overhead triceps. All right, in three, two. Get it up. Here we go. Bend. Nice. Calf raise. Find that balance. Tight core. Nice work. Even though those arms are overhead, think about pulling ribs to hips. Ribs to hips. What do I mean by that? Let me show you. From the side. A lot of times you go overhead and this happens. Okay? You see that? Watch. Ribs to hips. Ribs to hips. Nice work. Check yourself up in here. Nice work. Ribs to hips. Come on. Right here. You got it. 5, 4, 3, 2, 1. Guess what? We're gonna do it again. We're gonna do it again. Think about making that rib to hip connection. Start here. Punch to the gut. Back on in three, two. Let's go. Nice. Good thing I dropped weight here, right? Calf raises feel so tough. It's such a small movement, but he's burned, too. These little muscles, back of the arms and the calves, they are in the fire. Holy bananas. 20 more seconds, halfway team. Each rep counts. Yes, you can. Come on. 10 seconds, team. 10 seconds. I want out. Not yet. Hang in it. 5, 4, 3, 2, 1. Holy bananas. That's challenging. Okay, I'm gonna keep the lighter weight because this move still scares me post knee surgery. But you guys have been asking for it, so we're pleasing the people. Okay? Curtsy lunge, lateral lunge. Curtsy, lunge, lateral. Right leg doesn't move. Left leg is gonna move to start. Okay. Dumbbell, left hand. So I go curtsy right into a lateral right there. Curtsy, lateral, curtsy, lateral. Yes. Feel good about it. Right Leg stays. Left leg moves in three, two. Let's go. Curtsy lateral. We asked our members, part of our community, what moves they wanted to see. And everyone was saying, bring back the curtsy lateral. And I was like, you guys, there's a reason I haven't done it. Okay? I had no idea you guys love this move so much. Me either. But this move is hard on the knee. Post knee surgery. Here we are, we're back in action. Just going a little bit lighter. My pace, my tempo. You go your pace, your tempo, Right? Okay. Whatever you're feeling today, your workout, you versus you, you're only gonna do each side once you're here. Come on. 10 seconds, we switch legs. Next round. You got it? Stay in it. 5, 4, 3, 2. You're out. Nice. Okay, left leg stays. Right leg move. We go in 3. Ankle brains at heart rate 2. Let's go. Curtsy lateral. Can't decide which way is harder for me. The lateral lunge is harder here. The curtsy lunge is harder on the other leg. So both beautiful thing is about this move, you're working both legs, right, left, right leg, left leg, right leg. Come on. That push off that like power. Yeah, that's that. Hardest move for me still. This lateral lunge right there. Boom. Come on. 10 seconds. You got it. We're down to the mat for upper body in five, four, three, two. You're out. One way. We'll go right hand first. Okay. It's 40 seconds total. You're gonna give me 20 seconds of push up. 20 seconds. Plank and row, right? I'm only. Next time we'll do left arm. All right. It's only 20 seconds of push ups. Do you think you can try doing some of your toes today? Let's try it. 20 seconds push ups in three, two. Let's go. 20 seconds. Down, up, down. Come on. After that 20 seconds, you're gonna grab your weight in the right hand. You're gonna hold that plank. You're gonna row just on that right arm. 10 seconds of push ups. 10 seconds of push ups. Come on. Yes, you can. 5, 4, 3, 2. Hold your plank. Row on that right arm. Let's go. Row. 20 seconds. Spread those feet apart. Nice. Stable. Base core is turned on. That's so much higher. 10 seconds here, guys. 10 seconds here. Yes, you can. Yes, you can. 5, 4, 3, 2. You're out. Dumbbell comes over to the other side. Get back to it. 20 seconds of push ups. 20 seconds. Go on the left arm. We go in three, two. Let's go. Short Rest, recovery. Come on. Yes, you can. Yes, you can. So strong. That's where you are, right here. 10 seconds. Yes. 5, 4, 3, 2. Find your weight. Find your weight. Let's row. Left arm rows. Left arm rows. Come on, come on. 20 seconds, Mason. Holding the clock for two minutes. 10, 9, 8. You got it. 7, 2. With it. 6, 5, 4, 3, 2. You're out. Holly bananas. How we doing? One final move. One final move in our strength. Yes. Grab my heavier weight. You're going to go to your backside. Glute bridge, march. I love it. Okay, overhead pull. Totally optional if you want to add it. Glute bridge march, overhead pull, right. Looks like this. Right is up. Glutes are up. Gotta get that ponytail in that right spot, you know? Get that ponytail in that right spot. There we go. Okay, I'm gonna go pull over. As I pull forward, back. I lift one leg. Just like that. Hips stay square. Hips stay stable. Yes, we go. 40 seconds in three, two. Let's go. The march is optional. You can just hold the bridge if you wanted. Hips gotta stay nice and square. Inhale, down, exhale, pull. Inhale, down, pull. Nice. Glutes, hips, glutes, hips. Think about pulling those armpits to your knee as you pull up. Exhale, pull, exhale, pull. Nice. Come on. Final strength, move. Final strength, move. And then we're gonna pick up the intensity. We go all cardio on the back end. You got it. Pull. 5, 4, 3, 2. Rest. Rest for 10. Rest for 10. Do it again. Someone said we got a printout on the shirt. I was like, I like it. I like. Here we go. Hips are up. Do it again. 3, 2. Let's go, march. Rest for 10. Do it again. Come on. Last move. Gotta make this mat nice and sweaty. Everyone's like, are you sure we're not doing the cardio already? Like, my heart rate has been high, right? Nice work in just using one dumbbell. Big, complex body moves. Full body moves. Again. Hips to hips. Keep it pulled down. 10 seconds. You got it. Finish. 5, 4, 3, 2, 1. Awesome work, team. Awesome work. Towel off. Nice work. Wipe this mat off. Got it all sweaty. Before we jump around, dumbbells can go off to the side. Get yourself a drink of water. You're halfway through the workout. What do you think? Hardest part done or hardest part ahead? You like strength, you like cardio? I like strength. So the hardest part is still ahead for me. But the good thing, you got some good news happening. The good news that's happening is the time drop that's on the time drop. Okay, so we go down to 30 seconds. Remove. Still a 10 second rest. You're gonna do them back to back, same format. Do the move, do it again. But you're only doing it for 30 seconds. Yes. Tighten your ponytails. How we feel. And I gotta get my. My pony back in order after that. Glute bridge. Slick that hair back. Love you some push ups. Way to go, Megan. Sweaty up in here already. I hear you, Anna. Let's make it more sweaty. Let's make it more sweaty. Team, you ready? 30 seconds on. Okay, 10 seconds off. Single leg, Kyle lunge. We love it. Let's go. Okay, Rachel's got a lunge knee drive turn on my bad leg. You can get a small stack of paper under there. When I jump, tap explode. Tap explode. Still working on my power right here in this leg. Let's go. You're gonna do each leg once. 30 seconds on tap drive or tap explode. Come on. It's 30 seconds. We go in three, two. Let's go. Tap drive. Come on. Yes, you can. Boom. Get it up. So let's go. You got 30 seconds per leg. You only do each leg once. Come on. Come on. Even if you feel like you're barely getting off the ground like me, just keep moving. You got this, team. You got this, team. Come on. Come on. What would it look like? Right at 10. Nine. Let's go. Drive up. Use those arms. Come on. Five, four, three, two. You're out. Fire. Fire. Switch legs. Rest for 10. Do it again. You're on. Other leg in five. Three, two. Let's go, T. Nice work, Nice work. Come on. You got this. Yes, you can. What do we say? You can do anything for 30 seconds, right? Yes, you can. Yes, you can. Come on. Keep moving. Keep driving. 10 seconds. 10 seconds. Find it. Let's go. Last five. Four, three. Four, two. You're out. Good job. I'm gonna take two mat. Rachel's gonna stay standing. Three count knee drive with Rachel. Three count, mountain climbers with me. 30 seconds. 1, 2, 3, and hold. 1, 2, 3, and hold. You're on in 3, 2, let's go. 1, 2, 3, hold. 1, 2, 3, and hold. Hold, drive, drive, hold. 1, 2. 1, 2, 3, AND hold. Come on. Yes, you can. So stay strong. There you go. What you are. Yes. Team. And Come on, Hang with me. Final four. Three, two. You're out. Press for 10. Gotta do it one more time. Let's go. You're back on in three, two. Let's go, let's go. One, two, three, and hold, hold, hold. Drive those knees towards that chest, my Butters. Might be my least favorite cardio move. Come on. 10. Let's go. Finish it right here. Last five, four, three, two, one. Best way to get off the ground. It's gotta be a burpee, baby. Gotta be a burpee if you're with me. One burpee, two jabs like we did in the warm up, right? Burpee, Jab, jab. Here's Rachel. One squat, two jab. Yes. 30 seconds on left Burpee. Two jab in three, two. Let's go, Burbie. Jab, jab. Come on, knock it out. You want to add a push up? Let's go for it. Push up. Let's do it. We're in it today, guys. Come on, come on. Push up. Jab, jab. Let's go. Didn't have enough push ups in today's workout. Make it happen. If you guys like push ups, you're going to love the chest workout. Dropping in a couple weeks. Oh yeah, that was a fun surprise. Just a warning. 2. It really does. Remember when we filmed that workout? I was dying. Okay, guys, you're on again. Three, two, let's go. Come on, knock it out, knock it out. Your pace, your tempo today. Your pace, your temple always do you verse. 2. What do you got today? What do you got today? Come on. Yes you can. What would it look like if I said 10 more seconds? 10 more seconds. Come on. 4, 3, 2. Nice work. Break. That is three moves down. Three to go. Water break. Water break. How we doing? Look at my hair. This is a problem. How we doing, team? How we doing, team? Let's slick that hair back. Nice work. You've been doing our years for a few. You've been doing our workouts for a few years and you recently became a member. Welcome, Sarah. We're so excited to have you with us. Ann says three bananas. All right, and let's take it up to four. Let's get you to four. Let's get you to four bananas. Okay? Hor bananas is what we say when the bones tough. Let's get you up to four bananas here. Ann, move four. Three lateral pushes, one squat jump. One, two, three, three, explode. One, two, three, explode. Yes. I love this move. Makes me feel like an athlete again. All right, you are going to push right. Push right. 30 seconds. Three lateral bounds, one explode in three, two. Let's go. One, two, three, explode. One, two, three, Explode. You don't have to explode. It's just an option. This is your 30 seconds. Do it the way you want. We're just training it. All planes side to side. Come on. Three, explode. Ten seconds. You got it. Stay with it. Nice work. Three, two, you're out. Just a heavy breathing kicker right now. Heavy breathing. Hands on knees. Take a giant step left. Giant step right. Giant step right. We push left. I'm dying restalling right here. Push left because I'm tired. Let's go. You can do anything for 30 seconds. Push left in three, two. Let's go, let's go. One, two, three. Come on. You should be pushing yourself during this. 30 seconds to the point where you are gasping for air. You need that break. You need that break, right? You gotta work for it. You gotta earn it. Strength on the front end, hit off the back end, okay? All on effort right here for 10 more seconds. You get a rest. Yes, that break comes. It comes for you in 5, 4, 3, 2, 1. More jump. Woo. There we go. High fives team. All right, Ra, your favorite move. There we go. Everyone get excited. This one's fun. Rach loves it. Towel slams. Grab a towel, grab a diaper, grab your T shirt, whatever's next to you. Low impact, high intensity. Okay? Pick up, slap it down. Okay. Slamming. How we doing, Ann? Did you get to four? Ann says four. Yeah, you're right. Ann. Good. Let's push five. We got two moves to push. Five. Five. Bananas. Towel flam. Towel flam. 30 seconds. Three, two. Let's go. To the toes. Flaming toe. Flam it. Come on. 1. It's big, it's powerful. It's a full body meal. That raises your heart rate. Come on, move it, move it. Pick it up and let it down. I have to think, pick up the joy, slam down anything that's stressing me out, right? Pick up the good out with the bad. Pick up the good out. 10 seconds. Come on, let's go. 5, 4, 3, 2. You're out. Look it back. Do it again. We're on the five. Going three, two. Let's go. Five, one. Nice work. 30 seconds to push the pace, push the intensity. Yes. Let's go. Keep moving. Right here. Last 10. 9. Finish it. 5, 4, 3, 2, 1. How we doing, Team love? Towel slams. Courtney says she loves the towel slams. Yay. I'm with you. The fun move. All right. Holy bananas. You got one move left. You ready? Here's the good news, okay? You give me one more minute of work. 30 seconds on rest for 10:30. There's no bonus move, no bonus move today, but I need your best. 30 seconds right here. Yes. Your battery. Seconds. Move. Six. My call. My call. Okay. You can do whatever you want. If you want to do jumping jacks, run your stairs, I don't care. Otherwise, you're gonna listen to me. Listen to me. Grab your towel, put it in your hands. Grab towel, put it in your hands. Okay. Just hold it. Get loaded. Fast speed. Let's go. Your 30 second starts. Now. Fast feed. Fast feet. Bring them in. Come on. Take them out wide. Come on. Bring them in. You got 30 seconds. Take them out, bring them into a comfortable position. You can squat jump from three squat jumps. Let's go down. One, two, three. Right in the towels. That's five, row. Five. Four, Three. Leave your toe on the ground. Two. Leave it. Leave it. Fast feet, fast feet. You ready? Three burpees and you're out. Go. One, two. Rest. Whoo. Rest. Rest. Hands on knees. Breathe. Pick up your towel. Ready? Last round is 30 seconds. In 30 seconds, give me your best right here. Start the feet run. Gussie, Gussie, Gussy, Gussie, Gussie. Take it wide, take it narrow. Take it wide, take it narrow. Come into that comfortable squat jump. You got five this time. Five. Go. One, two, three, four, five. Slams. Five slams. Here we go. One, two, three, four. Leave it on the ground. Five. Three burpees. Go. One. Hold your plank. Two. Hit the deck and hold. Hold, plank. Hold, plank. Climb that mountain for 10. Nine, eight. You got it. Seven, six, five, four. Three, two. Whole plank for 10, nine, eight. This is it. Seven, six, five million four, three, two. You're out. Way to go. Technically, it was a bonus rock. Cause we went longer. Nice work, Rach. Way go, Lance. How we feeling? High fives at home. You're crushing it, guys. Way to go. Slam dunk. Crushed it. Let's stretch it. Nice work, you guys. 30 minutes. Let's come back to standing. How are we feeling? I feel good. Yeah? Better now that I'm on the other side. It's nice to have it done. Okay, arms come out. Shrug the shoulders. Up, roll back. Down. Open. Close. Pull. Up, roll back. Down. Open. One more. Roll it up. Down, Open. Hold here and give me neck rolls. All the way around. One way, all the way around. The other way, all the way around. Again. Does it feel better this time? I feel looser for sure. Hands to the head. Here we go. Squeeze the shoulder blades together. Open palms. Flip back here. Palms to me. Here. I'll show you from the back. Squeeze the shoulder blades together. Open. Flip here. Here. Flip. One more. Squeeze. Open. Flip here. Here. Flip here. Nice work. Now you're gonna Go. Pop your heel out. Sweep and reach. Pop the other heel out. Sweep and reach. Nice work. Little heel pop. Little sweep and reach. Little heel pop. Little sweep and reach. Awesome work, team. So proud of you guys for showing up today and working hard. As always, you crush these workouts. We love sweating with you live. It's so much fun. So much fun. Always. Thanks to Lululemon for making it possible for us to come at you guys live today. We're gonna go ahead and link the outfits we're wearing below in this YouTube description. We'll also link them in Instagram stories. One more big sweep. Nice. Big inhale up. Hands come to the back. Big chest expansion. Pull those shoulder by your chest apart. Nice. Flap the wings. Big reach up. Sink down to the bottom of a nice squat. You can pry side to side here. I'm slowly trying to get more comfortable in this position. Nice. Nice work. Drop down to the tabletop position. Go ahead, cat cow. Drop the belly and reverse it. Arch that spine. Tuck the chin. Do it again. Drop the belly. Come into a nice neutral spine. Tuck the toes. Hips go up and back down. Dog pedal up those heels. Use those calves today. Big inhale to the toes. Exhale. Melt the heels to the ground. Stretch through the cows one more time. Inhale to the toes. Exhale. Heels to the mat. Walk your hands back to your feet. Soften the knees. Grab abs and elbows and biceps. Just sway side to side. Sway side to side. That feels good. Yes. Bend at the knees. Roll up one river at a time. You get to the top. Two big shoulder rolls. I'll be back. And down. We did it right. High five. Your neighbor. I hope you're proud of yourself for showing up and working hard today. We're proud of you guys. It's so fun to be here with you. A couple announcements. We're in the midst of our four week June challenge. Okay. You can check that out at the top of our YouTube channel. We have the playlist set up. You can always find out what workouts we're doing by jumping on our email list. Nourishment.com backslash subscribe all right, we are going live again next Thursday, June 29th back here same time 9:30am Central Standard Time. Strength and abs is the workout and we are going to be talking all about what is coming in July. 17 brand new workouts including a new seven day ab challenge and including a new two week program. We are so pumped to to share with you new videos every stinking day. We'll see you next Thursday 629 live workout if you are a member. Okay. Part of our YouTube community. Stay tuned. We have another live workout coming at you guys. Okay, stay tuned. Gonna be popping at you guys again in July, early July. We'll be coming at you guys with an exclusive members only workout. And if you are in our YouTube membership community, make sure you guys are checking the member chat. We we are going to be dropping some sneak peeks of what is coming in July. You're going to get the first video early. Okay. You guys are going to get early access to our first new video dropping. You're going to get some behind the scenes sneak peeks. So if you're a member, check out the members chat. We're pumped to be sharing these exclusive sneak peeks with you guys and we're just so grateful for you guys being here. Thank you so much. You think that was harder than a pyramid workout? I don't know. I felt it today too. I was dying. I'm with you. Nice work. Thanks so much. So glad you liked the mobility at the beginning and end. Lauren. I'm with you. More mobility. Especially as this body starts to get older. More mobility the better. Thanks so much for joining us, Janie and Lauren. Nice work. And gives us four bananas. I like it. And thanks so much. Awesome. Or Crystal. Love the live workouts. Baby triceps are shaking. I hear you, Marla. Way to go, Kathy. And welcome team Ben Golf 2020. I think you might be logged into your husband's YouTube account but whoever you are, we are pumped to have you with us. Team Ben Golf. You are so awesome. Welcome to our membership community and we'll be getting those sneak peeks out to you guys really soon. Thank you, Aurora. You guys are so awesome. So fun connecting with you. Awesome job on Instagram. You guys have a wonderful day. Thanks so much for showing up and working hard. We will see you live back here next Thursday. Look at that. Sweat equity. Right? Good thing I have my Lulu performance sweat wicking apparel on quick drying. Thank you guys. Have an awesome rest of your day and we'll see you guys again soon. Nice work. Awesome job. Thanks so much you guys. Nice work. Paige, Love these workouts. Awesome work. Christina, you love the format. We love a good build and burn too. Thanks you guys. Have an awesome rest of your Tuesday. We'll see you back here next Thursday. Strength and ab style. See you soon. Bye. You guys have a great day.