30-Minute Full Body Circuits (Time Drop)

Good morning, you guys. Good morning. Good morning. We are so pumped to be here with you on this Wednesday morning. We usually don't go live online, so it's kind of fun for us. I'm Lindsey Bahngren of Nourish Move Love, and we're so pumped to be coming at you guys today. It is NML Merch launch day. So we're officially selling for the first time, tank tops, sweatshirts, hats, and socks. And I'm going to the amazing Rachel I have here. Rach, come up close. We're going to show them. Okay, so Rachel's rocking Holy Bananas tank. I'm rocking the Nourish Move Love tank. Nourishmove Love is of lower inventory right now. They are both selling fast. The Nurse Move Love sweatshirt actually is, like, almost sold out. Someone was asking Sizi, what size are you wearing? I gotta check. This is small. Rachel's wearing a size small. I'm also wearing a size small tank. I could fluctuate between both the small and the medium. If I wear the medium, it's a little bit longer, so it might hit me down here a little bit shorter. Like hitting me right at about 2 inches below my belly button with this one. Someone also asked about the armholes. I wore a different color sports bra to specifically show you the armholes. How big are they? They're not, like, oversized. You can see my bra a little bit. So, yeah, answering all the questions. If you have questions. If you have any questions about merch, we will hang on after today's live and continue to answer them. But we are so pumped to be here with you guys. Good morning, Instagram. Good morning. Any new design plans? Well, we'll take submissions. We. This is our first drop. First time doing this. We do have plans to continue to do it if it goes well, but we don't really know. This is a play it by ear kind of thing. Just bought the Holy Bananas tank. Oh, yay. We're so excited to have you with us. And Holy bananas. We got a whole crew here joining us on YouTube this morning. Good morning. Crystal and Anna and Larissa and Shelly. Woo. All over, you guys. Oh. Maple Grove, Minnesota. Welcome, Kathy. Hey, my neck of the woods. All right, we got Arizona, 39 weeks pregnant. Emily, sweet mercy, I hope that maybe you are ready. So maybe, maybe you'll work out with us and your water will just boom. You're probably ready. At 39 weeks, I was ready. Welcome Cassidy from North Dakota on spring break. We love it. People are already starting their spring breaks. This is awesome. Good Morning. Good morning you guys. We are so pumped to be here. Special shout out to Teresa. Glad to be here. First live. We love when you can join us for your first time first live workout. Also for David. You guys, it's just moving so fast in the comments, I can't even keep up. But if you have questions about merch, feel free to drop it. We'll give you guys some updates as we move throughout the workout. We're just so pumped to be here. Thanks for joining us. On this Wednesday morning we have one of your guys fan favorite formats. It is time drop style and all you are going to need is some dumbbells. Anywhere from 15 to 20 pounds is what we have with us today. All right, we're going to jump right into the workout. You have two big supersets today. There are four moves per superset. We do the first round, 40, 20, second round, 30, 15, third round, 2010. Your work time and your rest time drop. Each time you move through this set, you just get better and hopefully you can hold on to those same weights. If not, maybe even go heavier as the work and rest time decrease with us. All right, you guys ready to get warmed up? Let's go. Let's do this thing. Happy Wednesday. Let's get ourselves nice and warm. Go ahead and start by flapping your wings. Flapping your wings. Nice. Actually, let me go for a little fun. Go. Diagonal opens. Diagonal opens. My chest is sore. Oh, yeah. I did some like heavy, heavy chest flies yesterday in the upper body workout. And feel it. Yeah, there it is. Nice. And diagonal opens for 4. 3, 2 and 1. Big inhale. Reach up nice and tall. Exhale. That bends hands come to a small back. Just roll the shoulders up, down and back. Do it again. Up, down and back. Nice. Drop your neck. Look up. Come back to neutral. Hands come to the hips. One Hip hinge, one squat. Hips back, hips down. Here we go. Push the hips back and down. Nice work. Just warming up those legs. There we go. Nice. So you're pushing hips back. Warm up the hammies, glutes down. Glutes and quads. Try to get a little bit lower in each squat as those knees start to get warm for you. Nice work, guys. Four. Nice. Three. Awesome work. Go. Two and one. Stand tall. Step back. Right. Right leg goes into a lunge. Step back. Right. Reach up. Nice. Open to the side. Come back to center. Stand up. Same thing. Other side. Reach back. Lunge. Open to the right. Back to center. Now just go. Step back lunges. Step back. Right. Step back. Left. There we Go. Step back and step back. Go. 8, 7, 6. Back your space. Plank walkout in 4, 3, 2 and 1. Take it to the back of your space. Here we go. Take it down to the mat. Walk out. Find a high plank option. A hold to your option. Drop the hips towards the ground. Roll the shoulders back. Tuck the toes. Walk it back in. Reach up. This time, shoulder tap. Walk out a plank. Tap it for eight. Seven, six. You got it. Five, four, three, two, one. Walk it back in. This time he drive. Walk out. Pull Those knees in. 8, 7, 6, 5, 4, 3, 2, 1. Walk it back in. Last plank, walk out. Hold it here, hold it here. Find that nice plank. Option is always dropped your knees. Right foot steps outside. Right hip. Easy twist. Drop the right elbow down towards the knee. Open it back up. Now drop your back, left knee to the mat. Plant your right hand. Left hand opens. Opposing arm opens. Nice planted. Pop the back knee. Step back. Switch out. Left foot outside. Left hand. Easy twist to the left. Drop that left elbow. Open it back up. Left hand hits the mat. Right knee hits the mat. Right arm opens. Nice. Set it back down. Step back. Let's go. Big step is right foot pulse. 2. Step back. Left foot pulse, 2. Step back. Right foot pulse. 2. Step back. Left foot pulse. 2 more. 2 more. Right. Nice. Left. Hold that plank. 2. Push ups. Knees or toes. Down, down. Drop to all fours. Cat, cow. Drop the belly. Lift the chin. Reverse it. Tuck the spine up towards the ceiling. Chin to chest. Neutral spine. Hip openers on the right. Big circle up, back and around. Reverse it up, back and around. Nice. Drawing a big circle. Pretending there's like a little bench here. You're trying to get your knee over that bench. Bring it back. Knee over the bench. Nice. One more. Set it down. Switch it up to the left. Big circles on that left hip. Bring it back up and around. Get those hips nice and warm. We love a good mobility warm up. Right. Two more. Two more. Nice. Last one. Last one. Up and around. Bring it back. Set it down. Tuck your toes. Push up and back down. Dog pedal up the heel. Pedal up the heels. Nice. Ready? Now drop the knees. Extend. Good way to warm up your knees. Right here. Bend. Extend. Go. Four. Nice. Three. Ready? Slow burpees. That's where we go. Last one. Shift forward. High plank, slow burpees. It's right, left hook, down. Back switch left, right hook, down. One more each way. Nice work. When you get to the top after this last one, you're gonna jack it. Jack it. Jacks. Jacks are task for 8, 7, 6, 5, 4. Hold wide at 3. 2, 1. Hold wide. Hit side to side. Side to side. 4. 3, 2. 1. Giant step. Right little pushes, push left and right. Side to side. Push. 8, 7, 6. You got it. 5. High knees in 4. 3, 2. High knees, high knees. Get them up, get them up, get them up. Finish. 8, 7, 6, 5, 4, 3, 2 and 1. How we doing? Are we warm? Are we warm? Nice work, you guys. Welcome Ariel from Utah, Stephanie from Tennessee. I love how you guys just drop in here where you're from. It's really fun just to see where everyone is from. Grab a quick sip of water. We're gonna jump into your first big circuit. Circuit one four moves. We got a big complex move to start with. We'll give you a sample. All combination arm and leg. Some fun mix ups. Today I'm going to start heavy with my 20s. Try and go heavy if you can show you the first move, it's pretty big. Squat, clean, squat, clean, squat, thrust, squat, thrust. Always alternate. So I'll do this. Squat, clean, right, squat, clean. Left squat. Press right, squat. Press left, squat, back down. Holy bananas. Right. That's a big move. Big new move to kick off today's Wednesday workout. Are you ready? Squat, clean, right, squat, clean left, squat, thrust. Right, squat, thrust left. Grab your weights, put it between your legs. We go. Hit. 3, 2. Let's go. Squat, clean right, squat, clean left, squat. Push right, squat, squat. Push left. One more squat. Re wrap down. Back to clean. Nice clean left. Now press right. Push right. Now push left, push left, squat. Regroup. It's a big move, guys. Big complex move. 20 seconds down, 20 to go. You got this. Push. Nice. Down, squat, clean, squat. Bring it through. One more, come on. Push right, push left, squat. Five, four, three, two. You're out. Holy bananas. Two bicep curls, curl, curl. Two curtsy lunges. Curtsy, right, curtsy, left. Two curls, two lunges. My heart rate is already. Big move, Lindsay. Three, two, two. Let's go. Let's go. Curl, curl, weights at the side. Curtsy, curtsy, Back to curls. Curl, curl. Back to curtsy, Curtsy. Nice. Curtsy. Back to curls. Two curls. Two curtsies. Nice. Come on. Nice big complex moves. 40 seconds of work. 20 seconds of rest with this first round. First round is the longest. That means it just gets easier, right? Right. I love that. So motivating. Midweek workout, right? Right. Finish. Three, two, one. If you're with me, hit the deck. Eight push ups. Rachel's got eight standing chest flies. Once you finish your eight push ups, you pop up and Pulse. Squat. Pulse for the remaining time. How long is it gonna take you? Don't cheat. Try and get through these. 8. We go in 3, 2. Count your reps. 8. Push ups and flies. 8. 7. Nice. 6, 5, 4. 3, 2, 1. Let's finish your 8. Hop up. Squat. Pulse. Pulse. Pulse. Remaining time is 20 seconds. If you're with me, how low can you get? Riches up. Yeah, Reg. Yeah, right. Come on. Can you wiggle those toes? If I had a small stack of paper, could I get it under your toes? Weight in your heels. Weight in your heels. Finish final five. Four, three, two. You're out. Little Fun Wednesday. Good. All right, take two weights. Set them out. We haven't done this one in a while. Rachel. Lateral bound. Push right, pick up. Right, push left, pick up, yellow left. Start on your right. Push left, pick up left in three, two. Let's go. Lateral. Push, pick up, step down. Push, pick up, step down. Push, pick up. Nice. Oh, you really went back in the archives for this one. We haven't done this move in a while. We haven't done time to bring it back. I like this one. Very athletic. I like it, too. Very athletic. We are all about functional movements right here. Little, little. How am I treating a magnet tile? Right there. Put it away. Nice little diaper right there. Put it away. Socks. Oh, we got a lot of socks around our house. Holy pajama. Socks. No, kid socks all over the place. 4, 3, 2, 1. Yes. 3, right. Go. Those are your four moves. Do it again. Work time, 30 seconds. Rest time, 15 seconds. 10 seconds off the work time, 5 off the rest. Can you stick with the same weights or go heavier? That's your challenge. Denise is loving your purple leggings, Rachel. Thanks. I love them, too. If you're wondering, I semi watched a hit for this workout because. Do you hear my heart rate? It's coming out of my chest. Squat, clean, squat, clean. Squat press. The big one. The big one. We'll just call this move the Big One. In three, two. Let's go. Squat clean, right, squat, clean. Left, squat. Push right, squat. Push left. One more squat. Re wrap. Down, clean, down, clean. It's a big, complex move. You're not gonna get through a ton of them, but it feels like we're doing a lot of squats, doesn't it? I love when we start a workout with a new move, like one way to just be into it. 5, 4, 3, 2, double clean. There we go. Two curls, two curtsy lunges. Two curls, two curtsy Lunges. Here we go. Grab your weights. I'm gonna go hammer curl this time. Mix it up. There you go. Here we go. Grab your weights. In three, two. Let's go. Palms, you're gonna face in this time. Two curls, two curtsies. Curtsy, curtsy, back up. Curl, curl, curtsy. Nice curtsy. You got it. Two curls, two curtsies. Nice work, team. One rep at a time. Two curls. Yes. And two curtsies for four. Three, two, one. No, wait. Eight push ups. Eight push ups. Squat. Hold remaining time. Little squat pulses. If you're with Rachel, stay standing. Chest slide in. Chest slides into squat in three, two. Let's go, let's go. Go. 8, 7, 6, 5. Come on. 4, 3, 2, 1. Pile up. Hold that quad in. Pulse it. Yes. 15 seconds. 15 seconds. Come on, get low. Yes. Knees are tracking towards my outer three toes. Weight the heels. I want to see Nurse McGlob the holy bandanas on your chest for four. Three, two, you're out. Two weights, set them up. Lateral, push, Squat, pickup. Lateral push, squat, pick up. Start right, push left in three, two. Let's go. Push. Pick up. Nice. Push. Pick up. Come on, push. What are you picking up off your floors these days, Rach? Probably just like water and plants. Yeah, yeah. Rachel's got a lot of plants that are help, but I'm not the plant lady. It's my fiance. He's really good at the plants. Not me. I like it. Nice. I'd love to have more plants in my house. I just gotta wait till Brooke is, like, done, you know, digging in dirt. Two, you're out. All right, two rounds down, one more to go. Good news is it's 2010. 20 seconds of work, 10 seconds of rest. It's going to go really, really fast. Nice work. Grab some water. Big move. Squat, clean. Squat, clean. Squat. Thrust. I don't know what it is. Well, I know what it is. You get hot flows in town. But my heart rate is so high. Yeah. All right, here we go. 20 seconds. You're not going to get through a lot. Pick up your weights. Squat, clean. Hit. Three, two. Let's go. Squat, clean. Squat, clean. Squat, push, squat, push. One more squat rewrap. This is the one where we tend to really crank the neck right here. I'm going to squat, thrust, neutral, neck, neutral, spine. Come on. Four, Three, two. One more clean and you're out. Ten seconds. Two curls, two curtsies, any way you want. The curls. Three, two, let's go. Curl, curl, nice. Curtsy, curtsy, curl. Man, some days these £20 just feel so much heavier than they do on other Days. Today's a heavy day. Whoo. These 20s feel mighty heavy. For four, three, two, finish. Nice work. Eight push ups. Can you get through eight push ups in 20 seconds? If yes, hold the squat in three, two. Let's go. Eight, seven, six, five, four, three, two, one. If you're with me, hold that squat. Yes. You're in for 5, 4, 3, 2, 1. Nice work. Set up your weights. Lateral push pickup. Lateral push pickup. That's where we go. Giant push left in three, two. Let's go. One, pick up. You only got 20 seconds. Finishing off circuit one. Nice and strong right here. Finish off circuit one. Moving on to circuit two. Moving on to circuit two. In five, four, three, two, and one. All right, grab some water. All right. Circuit one is in the books. Circuit two, circuit two. We got some lunges, some lateral squats, more fun moves. Good news about circuit two. It's all one dumbbell. Who loves one dumbbell? We all do. I love a good one dumbbell, but that one dumbbell needs to be heavy. If you don't have one heavy dumbbell. Yes. Pick up a kettlebell or go ahead and use two weights for this circuit. Okay. You can always use two weights. How are we doing, Instagram? Crushing it. Yes. Yes. How we doing? Loving the format. Nice work. I thought there was Kid Merge. Where did I see that? We got special surprises rolled up our sleeves. Not this time. Let's just say hint April. Hint April. We are planning to do potentially a Mother's Day drop. Okay, I said too much. I'm done. Loving the format. Nice work. Holy bananas. Way to go with the 20 pounds for squat thrusters, Tonya. Loving it. Holy Man's from Idaho. Welcome, Laura. Nice work, you guys. All right, one weight. Let's get there. You got one way you're gonna hold it at your chest. One head of the dumbbell in each hand. Two step back lunges, lunge right, lunge left, stand up, push overhead, two overhead triceps, two lunges, two triceps, two lunges, two Triceps. 40 seconds. Back to 40 20s in three, two. Let's go. Lunge right and left, stand up, push. One, two. Back to lunges. Right, left, stand up, push. 1, 2. If you got two lighter weights, you can be two lunges and then hinge over two tricep kickbacks. Run if you got one weight each hand. Two lunges, two tricep kickbacks. Come on. Nice push. One, two. Let's go. Ten more seconds here. Ten more seconds on lunges and triceps. Five, four, three, two. You're out. Nice work, lateral squats. I'm gonna mix it up and take this to my back to racket. One head on each shoulder, nice and wide. Toes face here, slightly out. Hit side to side, driving off that bent knee, right? Here we go. In five. Racket in the front or in the back? In three, two. Let's go. Hit left, left. Hit right. Nice. Hit left and right. Nice. So you're driving off that bend knee, using that outer glute to power you up. Nice light hitch forward. I can still re nurse. Move up or hold bananas if that's on your chest. Come on. Nice. Push, Push. Almost going fluidly right into the other side. So there's constant tension on one leg, never breaking in the middle. Let's go. Final 10, nine. Let's go. Finish for five. Four, three, two. You're out. Way to go, team. All right, take this one, dumbbell. If you're with me, put it between your hands. 8, alternating rows forward for arm plank. Row right, row left. Rachel's got alternating row standing. Once you do that, burpee pop ups with me. With Rachel, squat, press out. Row in three, two. Let's go. So row right for one two, alternating hands. Three, eight total. Four per arm. We got four left, four, three. Nice. Two. Nice one. That weight can stay right here. Now I hop up halfway to high five. Pop that remaining time, you're doing half burpee. Pop up. If you're with Rachel. Squat, dumbbell. Presto. What would it look like? The guys had 10 more seconds right here. Come on, finish it. Five, four, three, two. And you're out. Take it to your back side. Take it to your back side. All the way down. Rachel's got a dead bug here with me. Here we go. Weight comes up overhead. Two people. Pull right, pull left, roll up, twist, twist. In three, two. Let's go. Right knee, left knee. Roll up, twist, twist, roll back. Right, left. Roll up, twist, twist. Come on. Right, left. Finishing with abs, because everybody loves to love it. Last move. One, two. Roll up, twist, twist. Come on, come on. Yes, you can. Roll up, twist, twist. 10 seconds here. 10 seconds here. Yes, you can. Twist, twist, finish. Four, three, two. Let's finish it. Twist and twist and you're out. One down left for the win. Circuit two. Do it two more times. We're back to 30. 15s. 30 seconds of work. 15 seconds of rest. Find that one weight or two lighter weights. Two lunges, two overhead triceps. Grab each head of the dumbbell, hold it at your chest. 30, 10, 30, 15s. 30 15s in three, two. Let's go. Step back right, step back left, stand up. Two triceps. Why are we doing three sets? Three to four sets actually is optimal for muscle building. I know you guys love those. No repeat workouts. But if I'm honest, they're not the most effective. Fun every now and then, good to move your body. But that's why we build plans for you guys. That's why we have a free 7 day workout plan every week. Strategically built to help you maximize strength gains. Three, two, you're out. Lateral squats. I'm rocking on my back. Rachel's holding at her chest. Step nice and wide. Hit left, hit left. In three, two, let's go. If you want maximal gains, it is repeating moves three to four sets right. Mastering the move, taking that muscle group to fatigue. Last two to three reps of each set should be challenging for you to complete with good form. That means you've got an appropriate weight. That is challenging. The best way for women to have healthy weight management. 5, 4, cliffhanger. 3, 2, whatever. It's like what two women have healthy weight management. Everyone else does that all the time. Eight, plank in row, eight rows, then into burpee. Pop ups. I'm gonna show you right here. Come on. We go in 3, 2, 1. It is strength training, but it is not just strength training with weights that don't challenge you. You want to be the best version of yourself. Nice. And to find the best balance for your body, you gotta challenge your muscles. You, you gotta challenge your muscles. Nice. I think that's eight. Yep. Okay, here we go. Pop ups. Here we go. Come on. Pop ups. Let's go. Woo. Finish it. Five, four, three, two and one. Here you go. Nice work. Two, hollow rocks. Two. Kneels. And I was like, well wait, I thought everyone's at hiit. Training is bad for my hormones. Why are you having me do burby papas? Let me tell you. In three, two, let's go. Pull right, pull left. Roll up. Twist, twist. Right. You still need to raise your heart rate. Walking is awesome. Probably the most underrated form of exercise is walking and getting your seconds. Number two, strength training for sure. The name of the game. Number three. You still need to challenge your cardiovascular system. Adding a little bit of impact is good for bone density. Come on. Three, two, one. Just because we are women and we have hormones does not make us fragile. Right? Do you know that less than 10% of people over the age of 35 will ever sprint again in their life or challenge their capacity to Run at a fast pace, less than 10%. Be part of the 10%. Be part of that 10%. I would say this community is part of the 10%. Yeah. I think that that's a fair guess, right? Yes, I would agree. We got one more set. It is 2010. Let's go. That was an informative circuit, Lucy. All right, a lot. Enough talking. Grab your weight. Here we go. Two lunges, two overhead triceps. Two lunges, two overhead triceps. In three, two. Let's go. Lunge, lunge, stand, push. I also just love the idea of challenging ourselves to get a little bit uncomfortable. Right. As adults, we tend to seek comfort and find it. Kids are challenging themselves every day. Like, right? Like new proprioception, new balance, new skills. 3, 2, 1. Lateral squats. Lateral squats. New stuff is good for our mind and our body. Hit left in three, two. Let's go. Talk about busting out the new moves. Right? Right. And the opportunity to, like, not be good at something right away, I think is a skill for us to practice. Right. In the world of Amazon delivery, where we want everything now and we want it good. Right? Right. Come on. 5, 4, 3, 2 and 1. There's something to be said, but saying that was really hard for me, so I'm going to come back. That's amazing. That's character. That's character. Eight rows and pop ups for three, two. Let's go. Can you get eight rows in 20 seconds? Eight, seven. Let's go. Six, five. Come on. Four. Stay with it. Three. We got eight seconds. Two and one. I got Poppins for five, four, three, two. One more for the measure and hit your backside. Two hollow rock pose. Two seated twists with me. Dead bug with rage. Grab your weights. Three, two. Hit it. Pull, pull. Spin up. Twist, twist. Come on. Finish strong. Finish strong. I love seeing someone's comment the other day. Maybe it was today. I can't remember. They're like, well, math is math and time to stick that up. And I knew Lindsay had a bonus round. That is so true. And so. 3, 2, 1. We're not at that 32nd mark yet, and I'm going to get you there with a bonus round. Who wants bonus round today? Who wants a bonus round today? Yes. Oh, Jessica's only giving us three bananas. All right, Jessica, I'm in. This challenge is on. The challenge is on. All right, here we go. Bonus round. Moves you've already done from today. 10 squat thrusters. You can double up both hands or you can do one at a time. If you did that count 100. You did 100 of these bad boys, so 10 should feel like a walk in the park. 10 squat thrusters. 10 back rows. We'll tell you the rest as we go. We go in three, two. Let's go. Squat push. Ten. Nine. Big exhale as you push. Nice. Seven. You got it. Six. Halfway go. Five. Keep that neck nice and neutral. Final three. Two, one. Hinge it. Ten Back rows in three, two. Let's go. Let's go. Row. Ten. Nine. Eight. Come on. Seven. Six. Five. Four. Yes. Three. Two, one. Stand up. Ten. Step back lunges. Step back right. Hit. Three, two, Go. Ten. Nine. Drive to that front heel. Eight. Shoulder stack to overhead. Nice work, team. You got it. Final four. Three, two, one. Yes. Hit the deck. Hit the deck. You got 10 push ups. Yep. Right? Yeah. She's gonna come down to push ups today. 10 push ups, then you're gonna grab your weight. Tell you what's next. In three. I'm still deciding in my head. In two. Let's go. Ten. Ten. Nine. Eight. Seven. Six. Five. Four. Three. Yes. Two. Come on. One. Your weight. Here's me. Dumbbell burpees. Here's Rachel. Squat clean. Squat clean. Squat clean, right. Squat clean. Left 10 of them in three, two. Let's go. I'll do a burpee with a clean one. Woo. Nice. Come on. Two. Yes. Let's go. Three. Nice work, team. Come on. Four. Yes. You got it. Five. You're on your back for our final finisher. Nice work. Stay with me. Last four. Yes. Finish. Three. Two. Come on. One. Hit your back. Get your back. Hollow rock hold. Hollow rock. Hold. Weight is up. Option Knees are bent. Option 1 leg long. Option both legs long. Can you get your neck and shoulders off the ground? Hold it. Hold it here. Yes. Hold. 10. 9. 8. You've got this. 7. Can you get your toes farther from your head? For five. Four. Three. Two. Recover. Wednesday workout. Get the books ready to go. Rage high fives. Two at home. Way to go. Instagram. Way to go. Always feels better when we're on the other side, doesn't it, team? Way to go. Nice. We get an extra banana for the bonus round. I love it. Wouldn't be NML without a bonus round, says Sarah. I agree. I agree. We love a good bonus round. Let's stretch, team. If you have any questions about merch standing on flags, go back to them. Any questions about merch, you can drop them in the chat. We'll hang out for a minute. Answer any questions you might have. Go ahead. Take those hands behind your back. Interlace them knuckles. Pull away from the tailbone. Big chest expansion details. We'll put the shop link in the description of this live workout. I think it's already there. No, I didn't put it. We'll put it in the description of this video after it's loaded. Shop is open until Friday. Right arm across the chest. Drop the shoulder. Gaze right. Shop is only open till Friday. Two days. No, today's Wednesday. Wednesday, Thursday, Friday. But three days. You have limited quantities. I think sweatshirts. Nursery love sweatshirts are already gone in a size small and size extra large. Slim pickings in the medium and larges, so grab whatever you want right away. We still got tanks pulling banana stocks and baseball caps. All right, thank you guys so much for your support. We love you so much. You guys have been asking for this. They can help exhale down to the bottom of the squat. And we're so excited to finally bring it to you. It's been a lot of hard work on our end, and we are just pumped about it. Super pumped about the quality. They're so soft. I've been wearing mine. We all wore ours today. Just like, like, they're so comfy. They're truly great sweatshirts. Yes. I'm really proud of them. We, like, tested so many sweatshirts. We washed them, we dried them. They, like, passed the test. They're being printed and shipped right here by a local team in Minnesota that were just, like, another small business to support. We're super proud of that and, like, just really excited about it. Unfortunately, we cannot do international shipping at this time. This is our first go. We're learning a lot as we go. Instead of nice and tall, butterfly, stretch knees, drop to the mat. Okay. So we're learning a ton as we go. We hope to offer international shipping in the future. Speaking of shipping, it is free shipping on all orders over $50. So if you get the $40 sweatshirt, add on a tank, and get yourself some free shipping. It just makes sense. I was telling Rachel, I can't believe how many people are checking out at 40, $45. I'm like a free shipping fanatic. I never paid for the free shipping. I'm like, what are these people doing? I mean, good for you. That's like, I just. I don't like paying for shipping. So we thought that was funny. Okay, other announcements. Are there any more questions? Anything you see coming in on the side, which is most popular items so far? What would you say? Well, it's nurse the nurse with love gray sweatshirt. So if you want one of those I would grab it today versus tomorrow. Yes. Yeah, for sure. And I, I do love the nursery glove grey sweater. I always said I'm like I personally would prefer to wear nursery glove than pulling bananas. But I, there's so many. There's. I love pulling bananas too big reach up, open the chest apart, just take a nice big inhale, big exhale, set it back down. Yes. So but yeah, it's a nurse move up sweatshirt into the nursery glove tank, then the Holy Bananas tank, then the Holy bananas sweatshirt and socks I think are tied. And baseball cap is taking less place. Poor baseball cap. It's just not its ERA yet. It's not summer. Not summer yet. It's not summer yet. And we do have other announcements including get on our email list. As always you guys, if you want to get our free Sunday workout plans, early access to merch, like all that stuff, email us nourishwithlove.com subscribe. But especially this week's workout plan is email exclusive. Next week we are dropping a new three two eight challenge. We did it last year, we revamped it, made it better. Three strength workouts, two bar Pilates workouts, 10,000 steps a day. You guys loved it. So we're bringing it back. Brand new revamped, new workouts built in drops. Next week we started. Ok. So that's exciting. Also, if you are part of our YouTube membership YouTube community, you know that you got first access to merch so you got it before anything sold out. And also next week we are coming at our YouTube members twice. OK so live nutrition chat on Monday, March 18th with Ashley from Veggies and Virtues. She is a pediatric dietitian and a mom of three. So she's like obviously she's a great mother nutritionist but she's a great female nutritionist as well. So anyone looking for more nutrition information, you can join our YouTube community. We do live monthly nutrition Q&As with our YouTube community. And then next Thursday the 21st, we're coming at you guys again with another live workout. If you are part of our YouTube community, you get live workouts every week this month. How cool is that? Super awesome. If you want to know more about joining our YouTube community, if you're on Instagram, DM me the word member and we'll show you more information. If you're on YouTube, go ahead and hit that join button and you are going to learn more about what, what is what you get if you become part of our YouTube community. So that's it. All the announcements. Thank you for joining us live. You guys. You guys are awesome. Happy Wednesday. We hope you love your NML gear if you jump on it and we'll see you guys again for another live workout in the near future. Have a great day. Have a good day, Instagram. Thanks for joining us. We'll see you guys soon. Nice work. Awesome job today on YouTube. You guys will the larger sizes. Will you do larger sizes for the merch? So we have sizes small through extra large at this time is what we are currently offering. If that doesn't suit your needs, shoot me an email. Love to figure out a way that like what you are looking for if that's if that's not in your range. So you can email merch at nourish with love.com for any merge questions. Where do you see when your package is coming? I think Shopify ships you does should send you tracking information after you order. If it doesn't you can always again email merch@nourishmovelove.com but we are shipping everything out this week so you should expect to see it on Your doorstep within five to seven business days from time of purchase. Five to seven business days from time to purchase. 3:21 is your birthday. Yay. Krista, we'll have to give you a special shout out on our Thursday live workout. Yeah. Krista, that's exciting. Way to go. Way to go. Thanks for the awesome live workout. Thank you for joining us. John and Haley. So good to have you guys with us. Have a great day. Thank you. Jennifer. Thanks for the workout. Can't wait to get your merch. We're excited for you. Nice. Your package is on its way. That's awesome. Nice. Your birthday is March 21st to Larissa. Oh my goodness. So many member birthdays on the 21st. We're going to do like birthday burpees. Birthday burpees. Yes. How old are you? Larissa, we'll do that many burpees. No, I'm kidding. Don't tell me I'm kidding. That was a joke. That was a joke. Awesome you guys. Thanks so much for joining us and have a great rest of your Wednesday. Thanks so much for your love and support. We appreciate you guys. Thanks for working out with us.