30-Minute Full Body Circuits (Strength, Power, Isometrics)

Morning. Welcome, everybody. We are coming at you this morning with a live 30 minute full body workout. We are so pumped to be here. Awesome. Get a set up there. There we go. That should be good. Nice. All right. We are live on Instagram and YouTube. Good morning, guys. I'm Lindsey Baumgren of Nourishment Love and we are coming at you live this morning with a 30 minute full body workout. If you have done our new stronger 25 program, you guys know that we did an SPI format, strength, power and IC. It was for leg day and you guys loved it. So we are bringing the first ever full body edition. Full body strength, power and isometrics. I have the awesome Rachel with me. She'll be offering some modifications today. So if you need any modifications, go ahead, follow along with Rachel. Otherwise you can follow along with me. We're going to round out about 30 minutes. We got four circuits, three moves per circuit. Your first move is strength. Your second move is power. Your third move is isometrics and it's a time drop format. So we go 40, 10, 30, 10, 20, 10. Work time always drops. Rest time is always 10 seconds. You do each circuit twice. You don't have to follow along with any of that. All you got to do is follow along with us. Ok. All you're going to need for today's workout is dumbbells. I have anywhere from 15 to 20 pounds and option to add a nice little mini loop resistance band if you want to add some intensity to the first and fourth circuit. And let's see who's here. I know we had a new member. We got to give a shout out to Phoebe who just joined our YouTube community. Welcome, Phoebe. We're so excited to have you with us. I know we have. Good morning, Pamela. Awesome. Good luck on your knee surgery, Pamela. I hope it's a speedy recovery. Jennifer, good morning. Awesome. Kelly, excited to do this one. Good morning, Paige and Carm Karm. Carmela. Carmela. There we go. My brain is catching up with my body. Carmela, you're excited to join us live today. We're excited to have you with us. Hello, everybody. Hello, Lizzie. It's winter down here in Chile. Oh, my. I love that we get a sweat all over the world with you guys. It's summer here. Can you keep your winter? We got summer in Minnesota for like three months. We're soaking it in one more month. All right. Nice. Good morning, Donna. Good morning, Rachel. Looking forward to this one second live. Rachel, you're gonna love it. You're gonna love it. I know, Diane says she loves this format. Hopefully you love this one, too. Last live workout before heading back to school for the teachers. Kelsey. Oh, no. Right. Thinking about you. Thinking about you. The live workouts always stay live, so you can do them anytime. And we're really pumped because this morning live is brought to you in partnership with our good friends at Lululemon. We are rocking their purples today. We got all three shades of purple on purple, three shades of the Lululemon purple on today. And I am rocking the brand new Charge Field 2.0 shoe that drops publicly today. You guys, it drops publicly today. So in honor of the drop of the new charge field, this is like the cross training shoe, so they have the strong feel. Rachel's wearing flat, flat bottom. My favorite shoe, what I would probably wear for this workout because it's a strength workout. And then they have the charge feel, which is your crossover running, strength training, lateral movement, hiit training. Like, this is my errand. This is my soccer mom shoe. My if I'm going to travel somewhere, I'm going to pack the shoe because I can run a solid three miles in it. But then I can do my strength workouts. And then they have the bliss feel, which is the straight up running shoe. So in honor of the launch of the charge field, we are going to give away a pair of charge feel. 1, 2 Pair of charge feel shoes to one of you guys who's commenting in our section right here on YouTube. So if you are on YouTube, drop us a comment, say hello, and we're going to pick one of you to sweat with us. Okay, you guys let us know where you're from. Say like, hey, I'm so and so from wherever. Just drop your location, say something, and that'll help us. We're going to select one person to win a pair of these when they launch on the site today. Yeah, I'm excited. All right, now let's sweat, let's sweat. Let's get warmed up. Rach, let's get this party started. We're going to warm up right here. Big inhale. Reach up nice and tall. Exhale, baby. Back bend. Nice. Go ahead and start that walk if you haven't yet. Drop the arms. Shake it out, shake it out. Do a little step touch. Do a little step touch with her. Mix it up, mix it up nice. 4, 3, 2, 1. Let's do some shoulder rotation. So hands go behind the head. Squeeze the shoulder blades together. Hands come out. Flip to the back, behind the back. Bring them out. Palms to me behind the head. Sweep. Squeeze the shoulder blades. Reach. Flip to the back here. Flip. One more squeeze. Open, flip, tap behind. Bring it out. Nice wrinkles. Hands behind the head. They're gonna stay here. Go. Hinge, squat, lift, stand. Hinge. Drop the hips. Lift the hips. Stand tall. So it's like a deadlift. Squat. Deadlift. Stand. Nice. Hinge, drop, pop and stand. Nice work. Awesome work warming up those legs. Nice little stretch here. Little shake out. Warming up the back of the legs and the front of the legs back. Legs, front of the legs back. Nice work, nice work. Two more rotation right here. Last one, last one. Hinge, drop, lift, stand. Let's go side to side. Step side to side. Squat it out side to side. There you go. Nice. You're gonna have that option to put that minivan six inches above the knees today. Pushing knee first, knee into the band. Nice. Chest up, eyes up. Four, three, two, one. Just drop to the bottom of the squat and hold it here. Tiny pulses. Can you wiggle those toes? Eight, seven, six. Hands to the mat. Step back high. Blended. Four, three, two. Hands on mat. Step back high. Plank. Right here. Nice. Wider knees with the feet. We're gonna row, row and row. Option knees or toes. Elbow pull back towards the hip. Row. 8, 7, 6. You got it? 5, 4, 3, 2. 1, 2. Push ups knees or toes? Down, up, down, up. Nice. Spider Man 7. Right Foot Upside right hand. Step back. Switch left foot outside. Left hand. Step back. Switch right foot. Switch left foot. Nice. Just keep stepping nice and wide. Awesome. One more each way. Then we'll hold it a little bit. Big right step. Nice. Big left step. Nice. Step back. Right foot up. Left right hand. Hold it here. Easy twist. Face follows fingertips. Drop the elbow, calf shin, ankle, shoe. Open it back up. Nice. Set it down. Switch it out. Left foot outside, left hand. Big easy twist for me. Nice. Drop the elbow. Awesome work. Open it back up. Set it down. Step back. Step your knees into Bear crawl. Drop the knees. Tabletop position right here. Awesome. Hand behind the head. You're gonna drop and open. Drop and open to T. Spine rotations. Anyone braid or bubble my hair? It's way too clean. I washed it last night. Never happens usually this early in the week, but I had a shower in like, four days from camping with my kids. Nice. Last one. Set it down. Now this right knee is going to drop any hip circle. Big hip circle, reverse the hip circle. I definitely need a shower. Last night I was like, do I wash the hair? Don't I? I literally contemplated it. Decided to wash it. Now I'm regretting It. But that's like the girls who work out coordinating their hair wash schedule for workouts. It's such a thing, right? It is. Nice. Okay, switch it out. Other side. Left side. Behind the head. Drop and open. I'm not going to get sweaty today. It's going to loom that fresh air. Nice. And if it's too clean, it's slippery, like, all over. My ponytail does not stick my ponytail well. One more. Nice. Here we go. Left knee. Draw those big hip circle, big circle. Up and around. Tap it. Reverse it. Nice. Get those hips nice and warm. We're gonna go back into standing here. Awesome work. Nice. Two more, two more. One. Nice. Last one, last one. Big hip circle. Bring it back. Step back. High plank. Slow burpee stepping. Slow burpee stepping. Tip the right foot. The left foot. Stand up. Take it down towards that leaflet. Go left, right. You got it. Nice work. Awesome job. Last one, last one. When we get to the top, go ahead, jack it out for me. Jacket, jacket, jacket. Eight, seven, six. You got it. Five feet are wide. In three, two, one. Hold here. Let's hit side to the side. Hit side to side. Drive off that bent knee. Nice. Go. Four. You got it. Three. Nice work. Last two. Awesome job. Last one. Nice work. Here we go. Walk it in. Step your right foot back. Go. Lunge slam. Lunge, slam. Lunge slam. Lunge drive. The knee. Lunge drive. Nice. Ready to go. Four, three. Right into high knees. And two, one. High knees, high knees. Get them up for eight. Seven, six. Switching that lunge in four, three, two, one. Left foot for our. Right foot forward, left foot back. Go. Lunch. Slam, lunge slam, lunge slam. Nice work. Right here. Finish. Final four, three butt kicks in two, one. Butt kicks heel. So let's get them up for eight, seven, six. You got it. Five, four, three, two, one. How we doing, team? Ready to crush this workout. Nice work. We got Amy with us from South Dakota, Taylor from Tennessee, Emma from Minneapolis. Whoop, whoop. Anna, do these go to the library? Love mobility workouts. This is a full body strength workout, but we always have a playlist called live workouts. Can access these. Ashley, we're doing some of our favorite live workouts this week. This week. This being one of them. Added to the list, we have a YouTube playlist for this week's challenge. We can drop in the chat too. Yes. All the lives that we're doing this week, and they're fun. Some of our favorite live workouts. I think live workouts are some of our best. I do. Because the Energy. They're fun. So fun. They're fun. If you got a band, you're gonna take it six inches above your knees. Okay? It's totally optional, but you're gonna add in 6 inches above your knees if you want to. For this first circuit. We go strength, we go power. We go isometrics. Okay, I'm gonna grab that 15. We're gonna start on strength. Good old squat curl press. Basic move, full body strength. Squat compress. You're gonna squat curl, push. You're gonna do that for 40 seconds. You're gonna rest for 10, and then we'll transition to a deadlift. Clean side step thruster. You're gonna alternate. And then we got a fun isometric hold for you. Yes. Starting on a good squat curl, press. Nice tension on that band. We go in three, two. Let's go. Squat, curl, push. 40 seconds here. Squat curl, push. You can go heavy. It's your pace, your tempo. Guys, nice work. You only do each circuit twice. Squat, curl, push. Nice. Getting after. Right away, big full body moves. Knees. Drive into that band, towards those outer three toes. Drive through those heels. Stand tall. Big extension at the top. Knees extend, hips extend, elbow extend. Come on. 10 seconds here. 10 seconds here. Come on. Right here. You got it. 5, 4, 3, 2. Give me one more squat. You got it. Deadlift, clean. Step to the left thruster, then you're gonna step to the right, all right? Do this one for 30 seconds. We go in three, two. Let's go. Hinge clean. Step to the left. Drive. Now step to the right. Deadlift clean to the right. Drive. This is your power. This is your power. We go strength. Power. Isometric. This is your power. Come on, big move. Nice. Get those weights up. Deadlift, clean. Drop drive. Nice work. You're already in the final. 5, 4, 3, 2, 1. 20 seconds. Hold your squat curl. I'm not going there, so I have to. 20 seconds. In three, in two. Hold that squat and curl. Isometric squat hold, bicep curl. You can always alternate your arms or double up. Come on, you're already in the final 10. Let's go, team. Let's go, team. You got this. Stay with me, right? 5, 4, 3, 2, and 1. Those isometrics. All right, we're gonna do those moves again. Repeat those three moves. Back to the top. Squat curl. Press for 40. Clean side thruster for 30. Hold and curl for 20. Ready? Back to the top. Grab those weights. We go in three. We go in two. Let's go. Squat curl, push. 40 seconds. Right here. Again. We're back to those short 10 second rest, which makes it challenging. That's why I gotta use my 15s instead of my 20s today. Woo. Come on. You do your best wherever you're at today. Pick up the weights you can. Let's go squat. Drive through those heels. Extend fully up top. Nice work. Big exhale. Push overhead. Nice work, guys. 10 more seconds here. 10 more seconds here. We transition. Deadlift clean in 5, 4, 3, 2, 1. Rest for 10, rest for 10. Deadlift clean. Step to your right this time. Deadlift clean. Step to your right. In three, in two, let's go. Deadlift. Clean to the right. Push nice. Deadlift clean to the left. Push nice. Using those legs to drive those weights overhead. Using those hips to get the weights to the shoulders. Drive through those heels. Power up. Drop, push. Come on. Yes you can. It's only 30 seconds. You're already in the final. 5, 4, 3, 2, 1. Rest for 10. One more. Hold. 20 seconds. Hold that squat and curl. Hold that squat and curl in three and two. Let's go. Drop to the bottom. I'm gonna alter my curls. Hold that squat and curl. 20 seconds. Yes, you can. Breathe it out, breathe it out, come on. Isometric squat. Pull up. Yes, you can. Can I get a small stack of paper under those toes? You got five, four, three, two. Set them down. Stand it up. Circuit one, Band comes out. Nice work, team. How we feeling? Start with a bang. Start with a bang. Right. Start with a bang. Good morning. Yes. Oh, we got to give a shout out to Samantha. She says it's her birthday. Sweat. Happy birthday, Samantha. Happy birthday, Samantha. All right, guys, Circuit two. Gonna take that band out. We're gonna go laterally. Lateral lunge. You only need one dumbbell. This I'm gonna toggle. Basically get 20 to 15. Okay, lateral lunge and row. You're gonna step just to your right. Dumbbell, left hand, lateral lunge row at the bottom, drive up. This is your strength. 40 seconds here. Lateral lunge, single arm, row right. Then we get a really fun, complex move. The dumbbell's gonna stay in the left hand. I'm going to hit right, jump back, burpee, roll up, hit leg, jump that burpee row. I just got your modification. Omitting the burpee, giving you a bent over row. Yes. Now we have a fun isometric hold. That's where I'm going to pull in my 15 pounder. All right, grab that weight, put it in your left hand. Step laterally. Hit, bite left, roll left, hit right, roll left. 40 seconds. In three, two, let's go. Hit right, roll left, drive up. Hit. Hold. Row. Drive up. Nice. Hold low, Hold. Nice. So I'm thinking right rib cage to right thigh, left elbow, left hip, right rib cage. Right thigh, left elbow, left hip. Nice. You don't have to fly through this. This is your strength. Guys, go heavy here. Make sure you can hold that row. Squeeze. Now drive. Drop. Squeeze and drive. Nice work. 10 seconds here, team. 10 seconds here. You got this. Stay with it. Last five, four. Let's do one more. Three, two and one. Nice. I'm gonna take that dumbbell on the ground. I'm still gonna hit right. I'm going to row or. Sorry. Hit right, roll left, hit right, row left. 30 seconds. This is your power. Add the burpee. Or don't we go in three, two. Let's go. Hit right, Hit the deck, roll left. Up. Hit right, hit the deck, roll left. Nice. This is where we need our big movement. Don't do move alert. I don't know the woohoo alert. I don't know do Woohoo alert right here. Come on, you guys do better. Let's go. We love getting you guys all of your moves in the live workout. 10 more seconds on the lateral lunge burpee. Row. Big complex in 5, 4, 3, 2, 1. Woo. Nice work. Ready? Everyone's gonna go burn down row. I'm gonna switch it out. Plank and row. You just gotta hold the row, hold the row. Find a plank, find a plank. Left side rows in three, two, two. Let's go. 20 seconds. You just hold right here. Left elbow pull back towards the left hip. Right hand supporting you. Both hips are square. The ground. You feel that core? Ten more seconds, guys. Ten, nine. It's fire. It's fire. Come on, hang with me. Five, four, three, two, one. Ice Magic holds. Hands down. The hardest. No joke. Who we thought you're like, I'm not even moving. Why is this so hard? What? All right, I'm gonna do those three moves. Other side. Three moves other side, dumbbell. Right hand, hit left, roll right, hit left, row right. 40 seconds. Hit three, two. Let's go. Hit left, row right, drive up. Hit left, row right, drive up. Nice. This is your strength. If your strength power adds a little burpee. Isometric hold. We'd love to know which circuit today is your favorite. I think this is mine. I love a good lateral lunge and row legs and back. You know, I think I do NL workouts. They're my two favorite muscle groups to work. I call my mommy muscles. You just use them. All the time. So functional. 10 seconds, team. 10 seconds, team. Let's go. You're in it. 5, 4, 3, 2. You're out. Set. That way. Down. I'm still gonna hit left burpee. Row right. Hit left burpee. Or don't burp me if you're with Rachel. 30 seconds. In three, two. Let's go. Hit left burpee. Row right. Come on. Hit left burpee. Row right. Nice work, you guys. More like a half burpee, actually. Come on, come on. Nice work. Right here. Left rib, left side, right hip, right elbow. Come on, hit it and hit it. You're in it for 5, 4, 3, 2, 1. That's your power. It's done. I gotta switch up my 15 pounds of the isometric. Isometric plank and row. Or bird dog? Row. Right arm hold. Right arm holds for 20 seconds. In three. In two, let's go. Right elbow, right hip. Hold it here. Hips are square. Left shoulder stacked over the left wrist. Nice work. It's fire team. Halfway. 10 seconds. 10 seconds. Stay with me. That on heat load. It's pulling you down. 5, 4, 3, 2. Drop it. Nice work, Rach. Here we go. Two circuits down. Nice work. How we doing? Time for that sweat towel. Nice work, guys. Now you're awake, Marlene. Right. Fire already, Kim. I hear it. Way to go, Janelle. Holy bananas. Yes. I think that one deserved a holy bananas. That plank and row had me nice. You appreciate the standing modifications for the planks. You can always drop down to your forearm, too. Rachel's got your modifications. Stick with the team. Oh, good morning, Megan. Hi, little Liam. That's my nephew. Crushing it, buddy. All right, guys, here we go. Love this format. It's flying right. Circuit three. We're already on circuit three. It's like our new signature format. I feel like. Just hits everything we care about. Isometrics. Like the three things I like to do. Yeah, I really took up a lightning to isometrics after my knee surgery. All right, here we go. One dumbbell. We'll go right foot forward, left toe popped. Staggered, deadlift, reverse lunge. You can always double up your weights here if you want to stagger. Deadlift, step back, reverse lunge. Staggered, deadlift, hip hinge, step back, reverse lunge. That's move one. And then I'm actually gonna have to drop down to a lighter weight for a fun move. I'll show it to you. Because it's kind of tricky to keep that right foot forward like we did in the warmup. I'm going to shoot this weight Overhead the whole time, Step back, lunge, bend, extend, knee slam, lunge, bend, extend, knee slam. Right. So the lunge hold, triceps, was this in yesterday's workout? I feel. This is crazy. The L. So if you did yesterday's new workout, you did this move, but we're amping it up a notch. The knee slam is new, right? The knee slam. I don't remember that knee slam blacked out. I took yesterday, and I amped it up a notch. You got stretch. That's what we love to do. Here we go. Take your deadlift. Reverse lunge in three, two. Let's go. We're just talking about this. All the workouts start to blend together for me. People are like, how do you come up with all the new moves? I'm like, I literally write a workout and then I black it out. I, like, don't remember anything we did in previous workouts. And I'm always trying to think of, like, find new formats, how we can take moves like we did yesterday and turn it up just one little crazy notch. Someone asked me. They're like, is it weird to go back and do videos that you're in? And I was like, no, because I don't remember them. Like, I'll be like, oh, that's funny, Lindsay. And I was talking about that. I don't remember that at all. Yeah. Next week, we're talking about how Rachel says, let's go. I'm like, I love the let's gos, Rach. Go. Keep it going for five, four, three, two. You're out. I'm gonna drop down a notch with that knee slam. Takes it up a notch. I'm go 15. Okay. Right leg stays forward. Left leg goes lunge. Hold. Shoot that weight overhead. Hold it there the whole time. Tricep knee slam in 3, 2. Do a step back. Lunge, bend, extend, slam. Bend, extend, slam. Hold, bend, extend, slam. Take your moves you did yesterday and just crank it up the intensity. One notch. Yes. Power. Right here. Right in that front right heel. Come on. 10. Whoa. Let's go. Finish last five, four, three, two. You're out. Follow the bananas. Front butt. Okay, I gotta hold that 15. Standing on your right leg. Left leg is gonna float or stay with Rachel. Single leg down hold. Tricep kickback. The same. Those triceps in 20 seconds, that front butt. Three. Hit two. Let's go. Balance. Hold. Nice. Bend, extend. Remember, think tiny bend, big extend. I'm thinking, keep those hips square to the ground. Shoulders square, the ground. Tap what I need to. There's A tap. Oh, that's a push up. That's a push up. You know me. Every tap is a push up at the end of the workout. Come on. Three, two, and you're out. Holy bananas. There it is. Isometrics, Isometrics and challenge. All right, guys, same three moves. Left leg forward, right toe, pop star dead, reverse lunge, right into that lunge. Knee slam. We go in three. This is your strength in two. Let's go. It's your strength. Can you double those weights? You can slow it down. Deadlift and a lunge. Nice. We're gonna add the arms in with the power and the isometric. All with the legs here in the first trick. Hips back, hips down. Hips back, hips down. 20 seconds. Halfway. Someone commented, I thought this was so smart. Members have early access to a couple of these SPI workouts right now. Oh, yeah. And someone commented. They said, if I don't feel like doing the power, I just stuck with the strength for the second round. I was like, that's such a great call. Five. Nice. Three, two, you're out. Next work. That is a great pull, right? I don't have the power. And you just stick with strength. It builds the whole time, right? So you can stay wherever, right? If you love these workouts, you guys, we do have an arm version and a new leg version coming next week. Yes, next week. So fun next week. Members got to early access this week. Lucky you. Left foot forward, right foot, lunge, tricep, knee, slam. Go. Three, two, tail, step, back, lunge, hold, then extend, slam, then extend, slam. This leg's harder for me because my knee hold, drive your pace, your tempo on the power. Nice work. Front, but front. Left butt cheek is feeling it. Ten seconds. Seconds, team. Let's go. Five, four, three, two. You're out. Holy bananas. Now you're gonna stand on that left leg, right arm, single arm tricep kickback. 20 seconds to close that. 33. Bouncing on the left, kicking on the right in 3, 2. Let's go. Single arm tricep kickback with a balance addition for your isometric hole. Ah, there's a tap. Trying to look up at the camera. Find that focal point on the floor. Keep those hips square and shoulders square to the ground. Five, four, three, two. And you're out. Nice work. I got two push ups after that circuit. I had two taps. There we go. Awesome work. Little warm up before we get into our chest circuit, guys. Nice. Next is glute bridges and chest. Nice work. Petra says, holy bananas. Sandra loves the format. Taylor says, it's a brain workout too, right? We got four bananas from Petra and four bananas from Jennifer. I love it. All right. Do you guys remember the glute bridge circuit? Do you remember the glute bridge circuit in strength, power and isometrics? Or was it slow burn? I don't remember which one. From Chakra 25. Okay, get ready, get ready. Either way, it's gonna be fun. It's gonna be fun. 34. If you want to add the band back again, six inches above the knees, add two glute bridges. All right, glute bridges and chest. I'm gonna go heavy to start with. Grab my 20s. Okay, you're gonna give me a glute bridge hold for strength with the chest press. Glutes stay high. Chest press, 40 seconds. Right here. Glute bridge, hold, chest press. That's move one. Okay. Option drop away from the power. Lift a leg down, hook down up hips and glutes and chest work together. And then we got an isometric hold. We'll see where things shake out. Yes. If you're with me, lift those hips and hold them. Hold the glute bridge chest press in three, two. Let's go. Here we go. Inhale, down, exhale, push. Two heavy weights. Two heavy weights holding the legs, working that upper body. We did deadlift and lunges for strength in the last circuit. Hitting the legs now. Strength is going to focus on the upper body, but you still got those legs involved holding that glute bridge. Yes. Nice work. Think about decreasing the space between your ribs and your hips. You'll feel that more in your glutes as you tuck that tailbone. 10 seconds. You're already there. Let's go. Come on. Feel heavy for the final five. Four, three, two and one. Nice work. Rest for 10. I'm gonna set one leg down. Doesn't matter which one. I'm gonna keep the weight right here in this hand. Opposite leg's gonna lift. Single leg, glute bridge, single arm, chest press. We work together. Lift and lower in 3, 2. 30 seconds. Go. Push, hover. Push hover. When I say hover, I mean my glutes hover, my back and my arm hovers. They never come to rest on the mat. There's constant tension on the glute. Constant tension on the chest. Yes. Push. This is your power. This is your power right here. Woo. Yes, you can. 10 more seconds. Let's go, team. Inhale, exhale, push for 5, 4, 3, 4, 2 and 1. Take it down and rest. Nice work, you guys. Are you ready? Are you Ready? Isometric hold. Isometric hold. Hollow rock. Take that weight. Hold here. Lift your neck and shoulders off the ground. You're gonna hold for 20 seconds. Hold for three, two. Let's go. 22nd. Isometric. Hollow rock hold. Weight can be above the head or no weight at all. Close with the legs up to the mat. Harder it gets option. Bend the knees. Make it easier. Spin. Send them on. Make it harder. Yes. Right here, guys. Send them on. Make it harder. Yes. Right here, guys. Come on. Final five. Four, three, two and one. Rest and recover. Nice work, team. How do we feel? We're gonna do it again. Do it again. Here we go. Back to double leg glute bridge. Double arm chest press. Double legs of the bridge. Double arm chest press. Grab those weights one more time through circuit four. You're there in three, two. Let's go. Let's go. Lift and more exercise. Isometric holds in the legs. Just the arms. Glutes are holding. Arms are moving. Let's go. 40 seconds on that chest press. No push ups today. Lucky you. That's a rarity, guys. Come on. Inhale down. Exhale. Push. Yes, you can. Right here. You feel that one arm that did the power pushes already. Oh, yeah. Little extra on that side today. Right now. Ten more seconds here. Yes, you can. Let's go. Hang in it. You got this. Final 5, 4, 3, 2 and 1. Other arms gotta work now. Other arms gotta work. Option single leg glute bridge. Take the leg glute bridge. Here we go. Lift and lower in 3, 2. Let's go. Let's go. Lift and lower. Take it up and down. You got it. Push. Nice work. Nice work. Push that power. That power. Intensity. Let's go. Tons of reps too. We're just like notching up the rep number here. Yeah, we are. Ten more seconds here. Let's go. Plush you. You got it. Last five. Come on. Come on. 4, 3, 2, 1. Rest for 10. Here we go. Isometric hold. Hollow rock. Hollow rock. Can we shoot that way overhead? Let's go. Send those legs longer. You can we hold? 20 seconds. 20 second hold in three, two. Let's hold. Hold it here. You got this, team. With those neck and shoulders off the mat if you can. Come on. Legs are long and straight. You're holding 10 more seconds. Yes, you can. You got this. Last five. Four, three, two, and rest. Nice work, team. Band can come totally off. Crushed it. How are we feeling? How are we feeling, team? How do we feel? What do you think? Who's in for bonus round? Who's in for Bonus round. Do you use kettlebells and sledge. Sledgehammers. Someone does. I use kettlebells. I don't got a sledgehammer at home, though. Guys joining from Boston. All right, who's in? Bonus round. Bonus round. Rachel said it. Rachel said let's go. Rachel said let's go. Okay. Okay. You didn't do any push ups yet, so I think we got to do some of those. Yes. You ready? Here we go. Ten squat thrusters. Ten push ups. Follow along. Just grab some weights. We got 10 squat thrusters. Yeah. Rach, let's go. Okay, rack them. Rack them. Ten squat thrusters. It's one minute of work, guys. One minute of work. We go in three, two. It's short and effective. Let's go. Go. Ten, nine, eight. Come on. Seven, six. You're hitting the deck for push ups. Nice. Three more, three more. Go three. Go two, go. One. Hit the deck. Ten push ups. Ten push ups. Let's go. Go. 10. Nine, eight, seven, six, five, four, three, two, one. Ten burpees and you're out. Yes. Ten burpees and you're Out. We're going. Three, two, let's go. One, two, three, four, five, six, seven, eight, nine, ten. High fives. High fives, you at home. How we feeling? Yes. Crushed it. We got a bonus round. Yes. Everyone said yes for the bonus round. Yay. I know you guys way too well. I know you love a bonus round. We did it. And it was good to be done. Feels good to be done. Feels good to be done. Let's stretch. And I'm going to ask my amazing team here. Back here. They have a winner for us for the Chartreal 2.0 that drops today on the Lululemon Guide. They're live in the app right now. Is that right for members? For members of the app. If you have the app and you are a member, you got access right now? Yes, we believe so. Otherwise, on the website this afternoon. Website this afternoon goes public to everybody. Whoa. What a workout. Big inhale, reach up. Exhale. Right hand reaches for the middle of the back. Let's go a little side body stretch. Up and over to the right. Nice. Back to center. Flop it. Flap it. Nice work. Big inhale. Reach up. Left arm move. The back side's got to stretch. Over to the left. Back to center. Nice work. Take the hands behind the back. Big inhale. Chest expansion. Pull the knuckles away from the tailbone. That feels good. Yes. Awesome job. Here we go. Big inhale, reach up. Exhale. Forward. Fold. Stretch through those hamstrings Back the leg. Go ahead. Shake down right there. Little shake, little shake. Nice work. Awesome. From here, go ahead and put your hands. Step back. Find that tabletop position. Cat, cow. Drop the belly with the chin. Reverse it. Tuck the spine, arch the chin up. Or sorry, arch the back up. Come back to neutral spine. Kick the right leg out. Big inhale up. Exhale. Thread that needle shoulder to the mat. Lot of shoulders today, Lot of shoulders today. Option challenge your neck mobility. Gaze the opposite direction of your fingertips. Nice work. Way to go, team. So proud of you. Awesome job. Bring it back to center switch. Switch it out to the other side. Left leg shoot up. Big inhale up. Left arm drags left ear and shoulders the mat. Take your gaze over to the left. Fingertips to the right. Nice work, you guys. No problem. Thanks for showing up. These live workouts are always a good time. Love a good full body strength workout, especially this format. You guys do too. Tuck the toes under hips off and back. Pedal up those heels. Pedal them out. Big inhale up to the cat. Toes exhale. Calves melt. Walk your hands back to your feet. Go ahead. Grab opposite elbows or biceps. Just sway it out side to side here. Bend at the knees. Roll up one vertebrae at a time. Neck and shoulders last. Rise. When you get to the top two, big shoulder rolls up, back and down. Up, back and down. How we doing? We gotta give a shout out to Mark Goldinger who just joined our YouTube community. Welcome to Team NML if you're interested. That's something you can check out. You just hit that join button. Okay. You just hit that the join button on our YouTube page. You'll get more information. For $5.99 a month, you get more live workouts. We're doing a nutrition live Q and A. I think. There we go. We might have lost Instagram. We'll be doing a nutrition live Q and A next Monday. On Monday, we're going to do a nutrition for members chat. Or actually, no, it's an ask anything chat. It's an ask anything chat with me. So lots of fun stuff like that happening. All right, ladies, hit me up. Who's our winner? Our winner is Michelle Tompkins. Michelle Tompkins. Awesome job, Michelle. If you are on this chat, you are the winner of our Charge Field 2.0 shoe. If you can, please email, email infourishmovelove.com infoourishmovelove.com Email us. Just send us your contact information. We'll get in touch with you and tell you what we need from you. Thanks so much for joining this live workout. Nice. We got five bananas from somebody. I love live workouts. Since you can't pause them, they're harder. That's such a good point. You can't hit pause on the live workout. I love that. That is such a good point. Thank you, guys. Nice. We love to hear that you don't miss the gym and you're loving working out with us. Had to catch your breath. I heard you. That was a good one. You guys, thanks so much for showing up and working hard as always. Next live workout is coming later this month, I think August 24th. We are coming back at you guys with another live workout. Love to hear what format you want. You can drop that in the comments on this video or go ahead. You can always shoot us a comment or a DM on Instagram. Thanks so much for showing up and working hard. Congrats, Michelle, on winning the shoes. We're excited for you and have an awesome rest of your day, you guys. We'll see you guys back in action later this month. All right, Have a great day. I didn't miss anything, did I?