30-Minute Full Body Circuits (Strength, Abs + Cardio)

With no technical difficulties. It says I'm live. I can see it moving for volume. Please tell me that you can hear me and you can see me, team. That is the goal. We're praying for no technical difficulties today. Happy Tuesday. We're proud to be sweating with you live. I'm going to get us queued up on Instagram as soon as I get the thumbs up from my team, which I got. You can see, you can hear us. We're going to sweat today and we're going to go live on Instagram as well. We have an awesome full body circuit workout for you today and as you can tell, it's extra special because we have an extra special friend on set today. I'll start with amazing Rachel, who you guys know and love. Rachel will be offering modifications throughout today's 30 minute full body circuit workout. We're going to hit arms, legs and we're also going to hit cardio and abs. And then our special guest on set today is Ally, one of our YouTube membership communities from Colorado who happens to be in Minnesota for the day. And so she's popping on set with us to come at you guys and film Ally. Why don't you go ahead and introduce yourself to everybody. Hi, I'm Natalie. You can talk really loud. You don't have mics. You can talk loud. I'm from Colorado and I'm a mom of three girls and they love to do her smooth love workouts with me. So I'm so excited to be here. Thanks for having me. So excited to have you. Okay, who's the oldest that does the workouts with you? Rosie. She sticks. Rosie six. We gotta give Rosie a shout out cause she thought she was coming over too, but. Hi, Rosie. Hopefully you get to do this workout and see how strong your mom is. How super fun. We're excited to have Ally on set. It's always fun to have our members in real life and, and I got to give a couple members a shout out before we start this workout. Thanks for joining us, you guys. I love that Jenny and Amy, her sister, are at the Pure in Duluth during their first live workout together. That's so awesome. First live for Amy from Boston. I love this. Always so fun. First life for Vanessa. Oh my goodness. I love seeing the first live you guys. It never like, it never gets me that it's just we still have new people joining every day. Happy first Live to Lauren. Excited to have you sweating with us from Tennessee. Awesome. Everyone is ready to sweat today. Good morning, Alex, My husband wants to know if you're gonna say a different word for holy bananas. No, it's holy bananas. It's always holy bananas. It's always holy bananas. When the workout gets tough, we say holy bananas. You guys know that. Hello, Avery and Stephanie and Hannah and Lucia and Casey. First live from Georgia, we welcome. Welcome. First live for Sam. Excited to have you here. First live for Darcy. Oh, my goodness. I'm so pumped to have you guys with us today. Before we jump in today's full body circuit workout, we got to give a special shout out to our partner, Element Electrolytes, who is sponsoring today's live workout. So we can sweat with you guys absolutely free at home and you can take this workout with you anywhere. And I always get asked, do I take a pre workout? This energy is all natural, baby. Actually, it helps with a little bit of element electrolytes. And so, no, I don't take a pre workout, but I do swear by putting half a packet of element electrolytes in my water bottle before every workout with my five grams of creatine. That is my, like, pre workout cocktail, if you want to call it that. I know people rely on caffeine, but honestly, hydration is so important for our energy levels. Hydration. When I find out that hydration actually impacts both my energy levels and my sleep, I was totally on board. And I love that element has no additives in it. It's all natural. We got our sodium potassium mag. No added sugar, zero sugar. So big fan. I take half a packet every day in my water bottle during my workout. This is my pre workout. I'm currently on a summer raspberry kick, but they also have the limited edition lemonade salt, which if you have not tried the lemonade salt, it is rising to the top as the favorite flavor. If you think element is a little too salty, the lemonade version is the least salty tasting. All right. It is a current limited edition, so you definitely should try it. And you can try element and get a free sample pack with purchase when you click the L link in the description below. If you're watching us on YouTube and if you're watching on Instagram, do we have it set up that they can comment lmnt? You can comment LMNT on Instagram and you can get a free sample pack with purchase. All right, so comment LMNT on Instagram or check out the description in the link below the link in the description below and get your free sample pack so you can try my favorite electrolytes with purchase. All right, you guys, now that we're hydrated. Let's jump into today's full body circuit workout. It's going to be a lot of fun. We are going to do a warmup and then we're going to jump in. All you're going to need is dumbbells. I have anywhere from 15 to 25 pounds on set. We will be doing some lateral raises today. That is what my 15s are for. So grab the weights you're going to want. You can always toggle between dumbbells. Let's get started with a full body warmup and jump right in. All right, Big inhale. Reach up. Nice and tall. Exhale, baby back bend. Reach your arms out and go ahead and just flip your wrists back or palms back, palms forward. Little shoulder rotation. Shoulders drop. Shoulders pull back. Shoulders roll forward. Shoulders roll back. Palms back. Palms forward. Shoulders roll and roll. Nice. Just taking that shoulder through a nice range of motion, getting it warmed up for those lateral raises that I mentioned. Nice. You got two more here. Palms up, palms down. One more. Palms up, palms down. Hands come right to the back of the head. From here, you're going to give me a good morning. So push the hips back towards wall behind you. Stand tall. Push the hips back and stand tall. Nice. Initiating with that hip hinge. Soft bend in the knees. Really think about lengthening through the hamstrings, the back of the legs, and pushing your hips back. Nice. Neutral spine. Nice. Stand tall. Push the floor away from you. Stand tall. Two more. Nice work. One more here. Hips back. Stand tall. Now we're going to warm up the ankles and calves. So give me a calf raise and then a tib raise. Heels off the mat. Toes off the mat. Heels off the mat. Toes off the mat. All right, we're going to warm up the calves and ankles. If you want to get jumpy today and move in a little bit of cardio push, we will have those for you. Rachel will always have your low impact option. Allie is a former D1 track athlete. You know the importance of calf raises and tip raises. Right knee health, ankle health, calf health, Achilles tendons. So many things down there. One more and we're going to drop into squats. You can take it a little bit wider if you want to get comfy. We're going into a squat, so it's down and up. Knees are going to track towards your outer three toes. You're going to push that ground away and stand tall. So, Allie, how long have you been sweating with us? Oh, my goodness, since 2020. So 2020. She's a CO. A Covid ML. That's right. Right. When the gym shut down, you found us. And I'm imagining it's a little bit. You're a former athlete. So, like the athletic movements, yeah. The energy, the challenge. You got two more here. Down, up. Down, up. One more. Down, up. Take it to an alternating step. Back lunge. So just right foot back up, left foot back. Just dropping the back knee to the mat. Standing tall. Shoulders are stacked over hips. Driving through that front foot. Very functional. Warm up, guys. We're taking you through the moves you are going to see in today's workout. You're going to see squats, you're going to see lunges, you're going to see deadlifts. Right? You're going to see those lat raises. Two more here. Down, up. One more. Then we go right into a high knee. Get those knees up, raise that heart rate. Get a little bit jumpy here. Come on. Nice. Push it. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Take a nice forward fold. Hands at the mat. Step back. Find a high plank. High plank can be knees or toes. You can always, always take it up to an incline, too. Shoulders stacked over wrist. Core is tight. Take a little bit wider base with your toes and feet. Shoulder taps. Opposite shoulder, Opposite shoulder. Opposite shoulder. Hand to shoulder. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Hold it here. Step right foot outside right hand. Nice easy twist. Reach for the ceiling gaze balls. Fingertips. Drop the elbow down towards the net. Open up the hip. Open. Reach again. Set it down. Switch. Left foot outside left hand. Big easy twist. Gaze falls. Fingertips. Drop the elbow. Nice. Open it back up. One more time each way because it feels good. Right foot outside right hand. Easy twist. Drop the elbow. Open the hips. Open it. Back up. Hand plant. Step back. One more time on the left here. Big easy twist. Drop the elbow. Open it back up. Step back. 2. Push ups. Knees or toes. Down, up, down, up. Push up and back down. Dog pedal your heels. Pedal your heels. Stretch through the calves. Big inhale to the toes. Exhale. Melt the heels to the ground. Now knees. Hover and lift. Hover and lift. Warming up the knees. Getting ready for a bear crawl you're gonna see later today. Hover and lift. Two more. Hover and lift. Last one. Hover and lift. Your four high plank walking burpee. Right foot, left foot. Stand up. Take it down. Switch your lead foot. Left, right, Nice. Switch right, left. One more, one more. When you get to the top after this, you are jacking it up. Jacket jacks or taps Jacks or taps right here. Eight, seven, six. You got it. Five, four, three, two. Hold it wide. Hit side to side. Leg, lean through that inner thigh. That adductor driving off that outer glute to stand you up, down, up. 4, 3, 4, 2, 1. Walking in, walking in. We're just gonna go for a lateral push. Push side to side. Warm up those outer glutes with some power. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Are you warm, Allie? She's warm. Rach is warm. Grab your water. Quick sip before we jump into circuit one. Jump into circuit one. You're going to want to start with your heavy weights. We're starting on squats. How are we doing? First live for Ginger. I love it. Oh, Melissa. I've been waiting for this comment, Melissa. Does anyone love watching the growth and progress of Lindsay's fiddle leaves in the back? The plants. Okay, if you do overload 30, it was just one plant and you slowly saw the leaves drop as the program progressed, it's because we were moving it too much, so I had to add a second. But. But they're doing good now. They're doing good now. Thank you. Happy, happy Houseplant. I follow her stuff. All right, JC first live from Texas. I love it. Thank you, Melissa. I've been waiting for someone to comment on the plants. I put so much work into these babies. All right, grab your weight. You got two moves, two sets. Then we go cardio and abs for one set and then back to the two moves. Second one is squats, biceps and shoulders. I'm going to start with my 25. Recommend your side. Basic squat. Basic squat weights at your side. You can always do a goblet one at your chest. Just down and up for 40 seconds. We go in three, two. Let's go. Inhale, down, exhale. Push the floor away to stand tall. All your moves today are 40 seconds on 20 seconds up, okay? Everything is 40, 20. How many reps can you get in that? 40 seconds is up to you. Maybe you want to go slow and heavy today. Maybe you want to go lighter and pick up the reps. You get to decide your intensity level. It's all 40, 20, guys, your pace, your tempo. You're 20 down, 20 to go. We're gonna drop the weights, lower them, and go to the arms for move number two. Ten more seconds, alternating legs and arms. You got it, team. Stick with me. Last five, four, three, two. One more squat. Because you can. Nice. I'm gonna switch out my weights and drop to my 15. It's a wide bicep. Thumbs up. Lateral raise. A little bit more challenging move. So I'm dropping down to my 15. Palms are going to face up towards the ceiling. Elbows locking at the side. Wide curl, palms stay facing up, thumbs up flat raise. If that doesn't feel good for you, take it to a normal lat raise or follow Rachel. She'll be alternating wide curl, lat raise in 3, 2. Let's go. 1. Wide curl, thumb stay up. Lateral raise up. Back to wide curl, biceps and shoulders. I want a soft bend in the elbows as you lift those arms up. Not straight up to the side. A little bit of a 45 degree angle behind that shoulder joint. Wide curl and raise. Soft bend in the knees. Core is tight. Biceps and shoulders, squats, biceps and shoulders. You're hitting it all in circuit one. Challenging right out of the gate. Ten more seconds. Are those weights challenging you? They should. These last tension feel hard for 3, 2, and recover back to squats. We're going to mix it up and go wide squat. Weights come between the legs this time. You can stick with a standard squat if you want. Take it to a wide squat. It's going to put the weights between my legs. All right, grab your weight. Five seconds. You're squatting in three, two. Let's go. Taking it a little bit more to a wide squat forces me to shift my weight forward just a little bit. Lengthens the glutes and puts more emphasis into my gluten hamstring. You can stick with the standard squat, which is a little bit more gluten quad. The wide squat just puts a little bit more work into the glutes, forces them to really lengthen at the bottom and then drive through that contraction at the top. Here we go. 20 down, 20 to go. Nice work, team. Inhale down, exhale. Push that forward. Squats, biceps and shoulders. 10 more seconds. 10 more seconds. You got it. Last five, four, three, two. And recover. Swapping back side. 15. Wide curl, lat raise, wide curl. That race. Grab the weights you want. You're back on it. Second set, then we're gonna break it up. 5 seconds. Lock the elbows in 3, 2. Wide curl, lateral raise. Nice. 1 wide curl, biceps 1. Let raise right up to shoulder height. Nice. Keep that core tight. Keep a stop bending those knees. A move that's really hard to increase your weights on. Oh, yeah. So tough. We talk about this all the time. So tough to increase your weight. What has been your biggest, your biggest goal this year? What are you trying to either, like, increase weights? Get your first pull Up. What's your goal, Ally? I would love to be able to do as many pull ups as Lindsay does. I love that you're here for 3, 2, 1 more lat raise because you can drop the weight. Allie's got pull up goals. Love a girl with pull up goals. All right, your cardio is a squat jack. But we're gonna go narrow at the bottom, wide at the top, so get loaded. Narrow, wide, narrow, wide. Okay, Rachel's doing taps. I'm starting here. Get nice and narrow. Hit the ground if you can. In three, two. Let's go. Hit wide, hit wide, hit wide. Narrow, wide, narrow, wide. Yes. Is 40 seconds. You do it once. The cardio pushes one time. The cardio pushes one time. Come on. Make this 40 seconds count. It's body weight. It's meant to raise your heart rate. Just like we shrink train our muscles. We shrink train our heart. Right here. Raise that heart rate. Yes, you can. What would it look like If I said 10, 9, 8. You got this. 7. Stay with it. Keep pushing. Right here. 3, 2, 1. Nice work. Rest for 20 abs. You do it one time. If you're with me. Tabletop on the ground, knees hover. Bear crawl. Shoulder tap for three and hold. One, two, three, and hold. Rachel, if you're standing opposite, we go in three, two. Tuck your toes. Knees hover. Tap, two, three and hold. Tap, two, three and hold. So your hold is always happening on the opposite arm. Three and hold. Tap, two, three and hold. Tap, two, 3 and hold. Tap, two, Three and hold. Yes. You only do core once. Let's go. Hold. Yes. Tap, 2, 3. How close can you get those knees to the mat? Hold. Last time. One, two, three. Hold your out. Nice little team. Back to standing. One more time on squats. One more time on bicep curl. Lateral raise. You get a pick. Standard squat or wide squat? I'm gonna go standard. Standard or wide? Standard or wide? 40 seconds in 3, 2. Let's go squats for 40 seconds. Back on them. I like the variety. Ally, she likes the wide squat. Love it. Okay, we always ask, are you an arm girl or a leg girl? Leg girl. Total leg girl. She loves leg day. We love both around here. A little bit more bias towards the leg day. Nice work, team. Come on. Last time on squats. Right here. Keep pushing. 10 seconds. Switch out your weight. Back to biceps and shoulders. Finish it. 5, 4, 3, 2, and recover. Nice work. Swap your weights if you need to. Shoulders, biceps. Last time. Shoulders, biceps. Last time. All right, here we go. Lock those elbows in at your side. One curl, one lat raise. Three, two. Here we go. Wide curl, thumbs up. Lat raise. One rep at a time. Keep those shoulders out of those ears. Nice long neck. Nice neutral spine. Gaze is straight in front of you. Control the weights on the way down. Don't just let them fall down. Control it up. Control it down. The last time you do that raises today is right here. Unless you got a baby, you're picking up today. Shoulders on fire for 10, 9, 8. You got this. Finish strong right here. Final 5, 4, 3, 2. And recover. Weights are down, sweat towels up. That's circuit one. How we feeling after circuit one? Holy moly. Nope. We say holy bananas around here, Claire. We say holy bananas. Paula, first live from Mississippi. Glad to have you. Amanda, first live from Minnesota. Whoop, whoop. You betcha. I love it. Kathy, first live from Ontario. So many first lives. So glad you're here, guys. All right, Here we go. 32, same format, 40 20s, two strength moves. Can you do cardio and abs? One time, staggered deadlift. Step back, lunge. Grab your heavies. Right foot forward, left toes popped. Break in the hips. Left foot steps back to lunge. One staggered deadlift. One step back, lunge. That's your lower body. And then overhead triceps is your upper body. Right foot forward, left toe pop. Crush the oranges in your armpits. Hinge at the hips in three, two. Let's go. One deadlift, one. Step back, lunge. Just your left leg moves. Right leg stays planted. Nice. Drive up through that front right foot both times. Push that far away on the right. Drive up through that right leg. 80% of the work is in your right front leg. Right here. Dropping that back. Left knee to the ground. One deadlift, one lunge. Shoulders parallel to the ground, shoulders stacked over hips. That's what you're doing right here. Come on. Keep those armpits nice and tight to the body. Lats are turned on, back is turned on, legs are turned on. 5, 4, 3, 2. Recover overhead triceps. Down to one weight. 40 seconds. Dumbbell goes overhead. Hide it. Show it, hide it, show it. Grab your weight or one weight overhead triceps in three, two. Let's go. Hide it. Show it. All right, Ally, hit us with your favorite NML workout you've ever done. Oh, my goodness. The pyramid workouts. Oh, she's a pyramid girl. I should have known. Track athlete, endurance lover. She is a pyramid girl. Not gonna lie. Nowadays we film pyramids, and I rarely repeat them. Rarely repeat them. They're just so tough. And I Feel like I have to lower my weights to stick with it. I'm in a season of trying to lift heavy, so pyramids are not my jam. You're here for 5, 4, 3, 2. And recover. We always love hearing from you guys in the comments. Let us know what your favorite workouts are. It's always so fun. We do our best to hit everybody's needs. But back to the deadlift this time. Left foot forward, right leg back, so your right leg will step back to lunge. Back to your heavy weights. Left foot forward, right toes popped. One deadlift, one lunge in three, two. Let's go. Hips back, hips down. So I'm really thinking about pushing my hips back, then dropping that back, right knee to the mat, driving through that left foot. So now 80 of the work is in the left front foot. Left leg is doing the work. Left hamstring and glute. Left foot and quad. Quad. Drive me up. Push that floor away. Drive up through the ground. Nice work. One and one. One and one. Here we go. Stick with it. Back to triceps after this. 10 more seconds here on the legs. Alternating legs and arms should allow you to go heavy. Heavy. Alternating muscles for five, four, three. We gotta finish. One more down. Up. One more lunge. One more lunge. There you go. Back to triceps. Back to triceps. You're alternating lower body and upper body. Can you keep Those weights high? 40 seconds on the overhead tricep. Grab your weight. You're there in three, two. Let's go. Hide it, show it, hide it, show it. Nice. Inhale down. Exhale, push. Inhale down. Exhale, push. Nice work. All right, what's your favorite cue you've heard? I always like asking that one. What's your favorite cue? Like, I can come punch you in the stomach right now, and then you stack your ribs over your hips and crush oranges in your armpit. Crush oranges in my armpits? That always helps. That always helps. Activate the lats. Nice. 10 seconds here, team. 10 seconds here. You got it. Stick with me. 5, 4, 3, 2. And recover. Weights are down. Cardio, lateral shuffle. Make it as big as you can. Lateral shuffle. And then we're going to stay standing for ABs off the mat later. Shuffle. No equipment. Giant step to your right. Shuffle, shuffle, hit, shuffle, shuffle back, shuffle left in three, two. Let's go. Shuffle, shuffle, hit, shuffle, shuffle, hit, shuffle, shuffle. Hey, nice hit. Lateral moves here. Lateral moves. Come on. Light on the toes, fast on the feet. Training like an athlete today. Bringing you back to those D1. College days, Ally. Let's go, let's go. Just keep moving right here. We say this all the time. You know, we lose muscle as you age. But did you know you lose power, speed, and agility faster than you lose muscle? Keep that nervous system popping. Ten more seconds here. Keep pushing. Come on, let's go. Nice. 5, 4, 3, 2, and recover. Walk it off. Here's me standing. Option Dumbbell halos. One weight holding each head. Yeah, that heart rate. There it is. Rachel's got crunches. If you're with me, start with the dumbbell on your left hip. We're going three, two. Let's go. Up and around to the right hip. Up and around to the left hip. Soft bend of the knees. Core is tight. Core is not rotating as that dumbbell goes up and around. Working that shoulder mobility, working on core strength. Standing core off the floor. Shoulders going through that full range of motion with a dumbbell taking that weight across the midline. Nice, strong core. Nice soft bend in those knees. Come on. Come on. Yes. You're here for 5, 4, 3, 2. And recover. Weights are down. Nice. One more time on deadlift, lunge and triceps this time. Deadlift. Feet are parallel. Deadlift. Step back. Right. Deadlift. Step back. Lunge. Alternate your lunge. Grab your heavy weights. We go in three. Crush those oranges. Two, one. Let's go. Deadlift. Step back. Right. Nice. Stand tall. Deadlift. Feet are parallel. Step back. Left one. Deadlift. Alternate your lunge. Third set. Let's test Allie. How many workouts has she done? Third set is up. You hit me on the spot first. That is the best set. Is the best set. I hear that. Stand, step back. Drive up. Let's go. 10 more seconds. Right here. You got it. It's back. Stand tall. Final five. Four, three, two, one. Nice work. Awesome job. You are two circuits down. Nice work, Rach. Oh. Finish. One more. Almost there. Just, like, moving right now. We're ready to go. Rachel's always my accountability partner. Triceps in 3, 2. Let's go. Hide it. Show it. Come on. Last time on triceps. Circuit three is on the mat. You guys dropping down to the mat first? Circuit 3. I love when we get to lay down at the end. That's my favorite. There's a reason I don't start with us laying on the mat. Oh, my God. I would never get up. I would just stay down there. We finish on the mat with some nice, solid, heavy strength moves. Right? We're gonna switch up and go abs, then cardio for your finish. Come on. 10 more seconds. This weight feels heavy. Yes, it does. Finish right here. Five, four, three, two. One more and you're out. Nice work. There you go. Two sets down. Now your two circuits down. Third set, you're gonna lay on your backside from the mat. Nice work, team. How we doing? I love it. Welcome from India. Thanks for joining us. Love the break between sets. Right, Courtney, have you tried overload 30? Guys, this is similar to overload 30, our new summer program. Day two and four of the summer program. One of my favorite workouts is day two for upper body. That's why I copied this format. We added some cardio. We love triceps, Nina. Yes, we do. Holy bananas. Heavy breathing. Taylor. I feel it first. Live from Indiana, welcome, Megan. All right, you guys start set. On your back, you have loop bridges. You can go single leg or double leg. I'm gonna go single. Rachel's got an 80, 20 split stance. Yeah. Double leg weight across the hips is optional. Single leg glute bridge for 40 seconds. You'll do each side once. All right? Think like the fridge. Pick your leg. Doesn't matter which one. You're lifting off. In three, two. Let's go. Lift and hover. Lift and hover. Your hips never hit the mat. I like putting a dumbbell across my hips because it really forces me to keep my hips even. Not dipping into one hip. On this single leg bridge, keep that heel nice and tight to the glute. That's going to activate more glute. The farther that heel goes away, the more hamstring that turns on. We'll do that for the third set. We'll leave you a hamstring glute bridge in the third set. You got it. It's glute bridges, chest press. Come on. Glutes and chest right here. Ten more seconds. Give me ten. Lift. Hover. Yes. Three, two, one. Whoo. Love it. Grab your other heavy weight chest press. Probably voted the most favorite upper body exercise, I think, by most of our guests. Here we go. Chest press. Set yourself up. Inhale down. Exhale, push. Hitting that chest in three, two. Let's go. Push and lower. Push and lower. Nice. Not coming to a rest at the bottom. If you're on the floor, your arms are resting, they hover right back in. You want to keep constant tension on that chest. Constant tension on that chest. Nice. Elbows are falling down slightly at a 45 degree angle. Not straight up to the side. We're not goal posted here. Exhale, push. Inhale down. Today's arm day 10 seconds and I saw someone comment, can you break down the chest press for me? We'll have to break it down for you guys on the next one. Three, two, one. And you're out. Nice work. Awesome job. Back to glute bridges. Other legs. You should know which leg you did the first time. Here we go. Switch it out. Pull that heel nice and tight. Put that dumbbell across the hips. If you want it, you're gonna go into that single leg, glute bridge, lift and hover. Other side in three, two. Let's go. Lift and hover. You can always go body weight. If dumbbell feels like too much, you can always go to the staggered stance. Rachel has 80, 20. Great option targeting the glutes and hammies. Back of the leg here. Hip stability. Hips are turned on. We love that. Hover and lift. Hover and lift. There's constant tension on that glute. In handy. Yes. Doesn't have to be a huge lift. I just want you to squeeze and hold at the top for a second. Squeeze, hover, squeeze, hover. Yes. You got this. Come on. Final five. Four, three, two. And recover. Two weights, dumbbell chest press. Two weights, dumbbell chest press. Here we go. Set it up. Set up your chest press. Before we get there. Check this all the time. If you're gonna push a semi, would you push it like this or like this? This is your leverage right here. Elbows are falling down. Three, two. Let's go. Elbows are falling down. Your back does not need to be connected to the bet to the mat. In fact, as you get into heavier weights, you're going to notice that there's an arch in your back. Totally normal. Your neck and shoulders should stay connected to the back. Your back can pop off the mat here. Inhale down, Exhale, push. Nice. If I had a bench or a stability ball, I'd be getting more range of motion. And that's where you can see more flexion or more back popping off. The more range of motion, the greater the range of motion. Nice. Come on. Right here. The greater stretch in the muscles. That's what you want if you can. For three, two, and one. All right, here we go. We're standing back for abs. You're gonna do abs and then you'll stand up for cardio abs. One dumbbell or two if you want. Rachel's got dead bug. That's your modification. I've got a reverse crunch and hold of each other's dumbbell. Kick out as leg goes overhead. Pull in, kick out, pull in. Three, two. Let's go. Kick out, pull in. We didn't really hit the back in this workout, so we're hitting back right here with that overhead, Rachel's got dead bug. As a modification, you can always alternate the leg or double them up. Inhale, out. Exhale as you pull the weight together. Inhale, out. Exhale in. Farther the knees stay from the chest. Harder this move's gonna be. Maybe you try lifting your neck and shoulders off the mat to make it even harder. You got this. Pick your level and get after it for ten. Nine, eight. You got this. Seven. Stay with it. Six. Five. Four, three, two. You're out. Nice work. Your cardio. Cardio. Grab your weights if you want them. We haven't done push ups yet, have we? I don't think so. She had to build them in. Yep. Push up burpees, baby. Push up burpees if you're in feet, push up burpees. Great. If you're doing that squat and clean. Squat and clean. Push up dumbbell burpee. Stand up, squat and clean. Pick your level. It's 40 seconds. It's your cardio push. And it starts in three, two. Let's go. Give me the push up. Step or jump upside your weights. Stand up. Hit the mat. Here we go. Push up. Step or jump? Stand up. Nice jumper. Step back. Push up. Jump or step up. Drive that floor away to standing tall. Come on. Yes, you can. This is a real true burpee. No floppy fish. As Rachel. I like to say squat, plank, push up. Plank, squat, stand. Squat, plank. Push up. Plank, squat, stand. Let's go. 5, 4, 3, 2. You're out. Nice work, team. One more time. Glute bridge, chest press. Third set, final set. Dumbbell lacrosse and hips. Standard glute bridge here. I'm gonna go hamstring, glute bridge. Three, two, let's go. Lift and hover. Farther the heels are from your glutes. More hamstring. I'm hitting hamstring here. Walk those heels out. Make it challenging. Rachel has your standard glute bridge. Either way, my knees are aligned with my hips. Whether I'm with Rachel or with me. Knees in line with hips and then you squeeze and hold at the top. Hold it. Control it down. Hold it. Control it down. Yes. 10 seconds here. Let's go. Finish. Glue bridges. Nice and strong. Final four. Three, two. Recover. Nice work, team. One more time on the chest press. One more time on the chest press. Let's go. We love a good heavy chest press. Think you could be doing push ups? There is an alternative to chest presses. Push ups. Three, two. Let's go. If you want to get better at push ups, going heavy in the chest press is one way to build that muscle group. Let's go. Third set. On the push ups or on the chest press? Last time. This is it, guys. This is it. Exhale, push. Inhale, lower. Exhale, push. Inhale, Inhale, lower. Push. Yes, team. Yes, team. Push. You got it. Nice work. Finish strong. One rep at a time. Here we go. 10 seconds. 10 seconds. Does it feel heavy? It does. Keep pushing right here. Last five, four, three. Do. You're out. Nice work. All right, if you're part of our YouTube membership community, you know we give you a bonus calendar every month. Today's bonus move, or the month of July, is focused on glute building. Today's bonus move, More glute bridges. You got frog glute bridges, soles of feet to touch. You're going to open the hips. Use these outer glutes to lift and hover. You're going to do 16. If that doesn't feel good for you, give me a standard glute bridge. You want to make it harder? Lift your hands overhead. 16. And three, two. Let's go. Lift and hover. Lift and hover. Same thing. Squeeze at the top, lower with control. Squeeze at the top, lower with control. This is a great way to open the hips where, if you're working on hip mobility, the frog glute bridge is great for that. Nice work. You got it. So we're focusing on building our glutes for the month of July. Remember, you get an extra challenge every day. If you're interested in what that looks like, you can hit the join Button on our YouTube page. Nice work, team. Nice. What would it look like? Three more. Let's go. Three. Come on. Two. Last one. Lift. Lower your up. All right, you drew it. Strunky. Allen, what was your bonus move? Remember, guys, we have a guest on set. When we have a guest on that, we let them pick the bonus move. You got one move. It's 40 seconds. A burpee for 40 seconds. She loves pyramid. She's nuts. Should have known it was gonna be burpees. All right, you guys, you think Ally, Allie's got burpee. Rachel, let's do towel slams to mix it up. Rachel's standing option is a towel slam. If you're with me or Allie, it's a burpee. I'm going chest bar. It's all body weight, guys. All body weight. You got 40 seconds of burpees. This is your bonus Finisher. All right, Here we go. 40 seconds in three, two. Let's go. When you get to the other side, you're stretching. When you get to the other side, you're stretching. Let's go. Step one. I know you guys love a bonus though. Is this the first time we've had two bonus moves? Is there two bonuses? I think we got the froggy burnout. That was kind of a bonus. And then burpees. Right? I know you guys showed up today. You should have to put in the work. Here we go. Here we go. Come on. One rep at a time. Yes, you can. You can do anything for 40 seconds. Let's go, team. Final 10, 9. Woo. Yeah. Finish strong. 5, 4, 3, 2. You're out. Nice work. Good job. Good job. Because you weren't gonna do burpees by yourself today, you got to do them with us. Woo. Thanks for being here, team. Catch my breath. I got a couple of announcements while we stretch. Go ahead. That Minnesota air is sick. The Minnesota air. Yeah. Allie's conditioned for Colorado. That's a good point. That's a good point. She's used elevation, but this Minnesota humidity is. The Minnesota humidity is something. So glad you guys joined us. So many first lives. Welcome Stephanie. First live. I'm just amazed, you guys. Holy bananas. Evelyn. Yes. Love a live workout, says Casey. Me too. Definitely motivated me to get my butt moving today. We're all better for finishing it and doing it together. Here we go. Flap those wings. We're gonna stretch and share some announcements. Big inhale, reach up. Exhale, Reach for the middle of your back. Tricep stretch. We did a lot of triceps today. We're currently in the midst of a seven day workout challenge. Some of my favorite summer workouts are built into this program. Stay here. Give me a side body stretch. Back to center. Right arm comes across the body. Drop the shoulder. You can gaze over your right shoulder. Roll out the wrist. All right, so it's our seven day challenge is also brought to you in partnership with Element. Again, special thanks to them for sponsoring this workout. You can get a free sample pack of my favorite electrolytes. No sugar added, no additional additives. Nothing you don't need. Basically other shoulder when you click the link in the description below. Free sample pack with purchase. We love our element. It is definitely our. Our pre workout motivation. Something to look forward to in your water bottle. Big inhale up. Reach for the tricep on the left. If you're wondering what's coming next week, we have a 40, 30, 20 challenge. Which is four strength workouts, 30 grams of protein at every meal, and 10,000 steps a day. It's beautiful outside. It's summer. We're challenging you to get those steps in next week. Strength and steps is the name of the game next week. Okay? Wrap those hands around big chest expansion knuckles. Pulse the tailbone. If you're wondering how do I get these seven day workout plans, they land in your email inbox every Sunday. If you're on our email newsletter list. If you're not, go to our website, type in, subscribe, or just go to nourishmovelove.com subscribe. Make sure you're on our email list. Okay, here we go. Kick up the right toes towards the ceiling. Hamstring stretch. A lot of deadlifts. Scoop and reach. Keep those right toes up. Do it again. Scoop and reach. Our next live is on Tuesday, August 5th. Next live is Tuesday, August 5th for everyone and Wednesday, August 6th for members. Oh, members, kick the left toes up towards the ceiling. Okay. If you're part of our YouTube membership community, getting two lives back to back. One of the benefits of being a member. One more big scoop here. Scoop and reach. Nice standing quad stretch. Standing on the left leg. Right heel comes to the towards the butt. Nice and tight here. Push that hip flexor towards me. Awesome job. We did a live Q and a for our YouTube membership community yesterday as well with a menopause expert. I loved it. I learned so much. Learned so much. Especially about how I can track my perimenopause symptoms. It's so important to track your symptoms so you can advocate for yourself. That was super helpful. So if you remember, make sure you catch that replay again. So many benefits to being part of our membership community from learning from experts. More live workouts and bonus workout challenges every month. All you gotta do is hit that join Button on our YouTube membership channel. All right, exciting news is we will be restocking merchandise. We are coming out with a merch drop in August. Nice work. Nice work. Coming up with a new merch drop and it's happening in August. August 11th. Mark your calendars. More merch is coming. And before we log off today, I had to give another birthday shout out that came in. We have to give a birthday shout out to. To Haley, who turns 5 on Friday and she sweats with her mom, Melissa. Happy fifth birthday, Haley. You clearly have one, a very, very strong mom. And we got to give a shout out. Ally, go ahead and give your kids a shout out. Say hi. Hi, Rosie and Lucy and Daisy. Lucy and Daisy and Rosie. Oh my goodness. You have a whole garden. I love it. You have an awesome, very strong mom. Thank you guys so much for joining us sweating today. I hope you had an awesome workout. We'll see you again live on August 5th with another live workout for our community. Thanks so much for showing up and being here, you guys. So glad you loved the live. Courtney, way to go. Awesome lives bring a different level of intensity. I agree. Taylor, they do. You can. Rachel and I love live days. They do bring some energy. Hannah, first true live workout. Oh. Usually do them later. Well, thanks. I am so glad you got to join. Third round is the hardest. That is why we program three sets. It is where maximum muscle building happens. Great job everyone. Amanda, nice work you guys. Thanks for being here. Thanks for being here, Renee. Awesome. Anyone else using a cloth diaper as a sweat towel? Not today. Fun fact. I am officially out of diapers. Guys, my youngest. Like what a moment. My youngest is officially. We just got took him home yesterday from school. He is doing nap times dry like big milestone in this house. First live for Amanda. Excited to have you here. Thanks you guys for showing up and sweating with us. We love this community. Thanks so much for joining us Instagram. Thanks for being here. You guys have an awesome rest of your day and we'll see you in a couple weeks for another live workout. Awesome end.