30-Minute Full Body Dumbbell Circuits | Legs, Arms, Abs

Okay, you should be able to hear me now because I can totally see the green bar moving and I'm hoping this worked. Yes, the video should be playing now. Just hang tight with us, guys. We're just getting live. We're just getting set up on this new stream. So give me a thumbs up if you can see and hear me. Okay? Yes, it works. Okay, good. Glad you guys were able to get a cup of coffee and finish it. And now we're gonna go. I'm gonna get us live on YouTube or on Instagram. All right, we are back. And we are live, you guys. With sound. Live with sound. You never know what technology is going to throw at you on a Tuesday morning, but we are still going to get our workout in nonetheless. We have a 30 minute full body dumbbell circuit workout for you. It's going to be a lot of fun. I'm Lindsay Bombard of Nourishment Love and this is the amazing Rachel. She'll be offering modifications for today's workout. So if you want to stay standing or take it low impact, follow, follow along with rage. Okay, we have a fun full body circuit workout. Three circuits. We're going to pair two strength exercises with one power exercise. I have anywhere from 20 to 25 pound weights with me. So grab whatever weights that you have available to you and we are going to jump in because it is the time of year where we need to get our workouts in. Right? Does this time of year feel so stinking full for anybody else? It's like holiday parties, Christmas cards. Get the Christmas tree which is currently set up over here. That moved offset of my house. We got it last night. This time of year feels so, so full. And if I have to be totally honest, I've been reaching for way more coffee than water lately. Which is why when we got home from ice skating on Saturday and then shoveling our driveway. We live in Minnesota and the snow has fallen and we were shoveling our driveway. We went ice skating all day. My husband, I both walked in, we're like, I have a headache. What is going on? And we were like, we didn't drink enough water. So that's why we are excited today to partner with Element. You guys know the electrolytes that we love around here. And Tim and I literally both poured ourselves an element before bed to make that headache go away. Because hydration is actually so much more than just water. We need sodium, potassium, and magnesium. And I am so grateful that I get it all in one little convenient on the go travel pack from Element if you are traveling for the holidays, it comes in a nice little on the go travel pack for you. You pop some of these in your travel bag, you stay hydrated, avoid those headaches, and stay energized. All right? And the really fun part is they have warm flavors. If you're into salty hot chocolate, salty caramel, hot chocol, you can check out their warm flavors for the winter holidays. I don't know why we forget to drink water when it gets cold out, but more water. Hydrate, stack it up. Element Electrolytes is bringing you this workout, and we're pumped to be partnering with them. And you can try a free sample pack of our favorite electrolytes Element when you click the link in the description below. So free sample pack is with purchase when you click the link in the description below. So you can try a couple flavors and see which one is your favorite. Thank you, Element. Check out the link below for a free sample pack with purchase. If you're following us along on Instagram, you're going to be able to comment LMNT on the live workout and we're gonna get you guys a DM that's gonna get you the link for the free sample pack. All right, following along on YouTube, it's in the description. Now let's jump to the workout. Three circuits. Each circuit has three exercises. You have two strength moves, one power move. 40 seconds on, 20 seconds off. Grab your dumbbells. We do it three times through, do all the moves, do them again, and do them again. Because we know third set is the best set, baby. All right, let's get warm. Let's get warm. Go ahead. Standing feet under your hips. Flap your wings. Clap your wings. Flap your wings. Nice. Knee hugs in three, two. Let's go. Knee hugs. Don't pull. Right knee up, then left knee up. I gotta get some shout outs. I'll come say hi to some people after we warm up. I did too much talking. We gotta get warmed up. We gotta get moving. We're already behind because we didn't have sound. We almost stress, right? Hey, you know, we persevered, though. We persevered. One more. Nice work. Hands are coming up behind the head. One deadlift. Hip hinge or good morning. Stand tall. Big rotation at the top. Final rotation. Fingertips reach away. Hip hinge. Hips go back. Stand tall. Reach away from yourself as you rotate through. That's fine. Hinge, rotate. Nice work. Hinge, rotate. One more each way. One more each way. Hinge. Toes stay facing me the entire time. You're dropping into squats after this last one. Rotate. Warmed up the back of the legs. Now let's hit the quads. Here we go. Down and up. Squat it out. Down and up. Knees are going to track out towards those outer three toes. Nice work. Nice work. Pushing that ground away to stand tall. Stand tall. And to start to work out. Today with squats, we're gonna do a lower body circuit into a more upper body circuit into total and core. Okay, It's a good workout. Solid, solid, solid full body. Hitting all the major muscle groups. You're here for three, two and one. Right foot forward, left foot back. Lunge, knee drive. So lunge drive through that right front foot. Lunge, drive, knee drive is just an option. You can always tap it nice. Finding lots of balance and stability through that front right leg. Nice. Drive it up. Get those legs warm. Anyone do leg day? Yesterday it was my favorite Overload 30 workout. So I did it and I'm feeling it. So tough. Each lunge so tough. Four high knees and three. Let's go. Two, three and one. Drive it up, drive it up. Get those knees up. Get Those knees up. 8, 7, 6. 5, 4. 3, 2. Other side. Left leg forward, right leg back. Here we go. Lunge drive, lunge drive. Nice work. Down and out. Dropping that back into the ground. Drive through that front foot. Shoulders stay stacked on top of hip. Knee is strong, stable, not collapsing in for three, but kicks in two and one. Here we go. Switch it this time. Heels to the glutes. Heels to the glutes. Open up the quads. 8, 7, 6. You got it. 5, 4, 3, 2. Back of your space. Walk out to a high plank. Hands at the mat. Walk it out. Find a high plank. Shoulder stacked over wrist. Core is tight. Push back on your heels. Pull up on your kneecaps. You can always drop to your knees as your option. Push back down. Pedal up the heels. Stretch the calves. Here we go. You're gonna go down dog high plank. Down dog high plank. Two more down dog high plank. Whole plank in three. Two. Hold your plank. Two Push ups. Use your toes. Down hook, down hook. Step. Right foot outside right hand. Easy twist. Ace those fingertips. Drop the elbow down towards that mat. Open the hips. Set it down. Switch it out. Left foot outside. Left hand. Rotate through the spine. Stretch the glutes. Now drop the elbow. Open the hips. Nice work. Other side. Do it again. Right leg outside. You did leg day. This feels so good. Open those glutes, open those hips. Legs are feeling it. Switch it out. Left side, left side. Can you get a little bit Deeper in that. Rotate. Can you get that elbow down to the mat? Nice work. Step back. High. Plank. Drop to the knees. All fours. Cat, cow. Drop the belly. Lift the chin. Wave your tail, reverse it. Tuck the chin, roll the spine. Flat back, neutral spine. Bird dog, opposite arm and leg reach. Hold for 3, 2, 1. Set down. Switch. Hold for 3, 2, one. Up and over to your butt. I didn't do my 90 90s this morning. I didn't have time. So Here we go, 90 degrees. 90 degrees. Push your knees into the mat. Option to take a slight hinge forward. Sit up. Hands can go behind you for assistance or in front of you. Rotate those hips up and over. Normally start our workout at 9:30. We're starting at 9 today. I didn't have time to do my hip rotation. So we're building our 90 90s in today. So we all benefit. We all benefit. Oh, yeah, you got sticky hips. You do some 90, 90 hip rotations every day right here. And then you go from this to heel clicks, heel clicks, right? Click your heels. One more this way. Switch it, rotate it. You're gonna click your heels. Other way. Heel clicks, right, heel flex. One more. Nice work. Here we have a big reverse tabletop. Fingertips face your butt, Reach up, little shift forward, little shift back. Open those shoulders, open that chest. Open the front of the body. Shift it, shift it. Roll it up, stand it up. Here we go, Jacks, let's go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Hold wide inside to side, people. Sometimes we were like, you warm up for too long. And I'm like, listen, we do not do enough mobility in our lives. And if you don't do it here, I guarantee you're shutting off them the workout. Right. You have to do that at the end. Get it in, get it in, guys. Last one each side, then lateral push. Gather to the right. Here we go. Hit left then right. Hit left then right. Bounce side to side. You have eight, seven, six. Finish your warm up right here. Final four, three, two, one. Grab some water, grab some water. Come say hi. Thanks for joining us, guys. All right, we have Melissa with us. So glad you're here, crushing those 20 pound weights. Absolutely loving the Winter Arc. I love it. We have Anna from Venezuela. I absolutely love it. I need to put into Google Translate what you said, but I can read Venezuela. Nice. Doubt. When in doubt, squat it out. You are right. Welcome, Sarah. Nice work. She is loving her element. Nice work. Yes, Lots of comments on people's favorite flavors. Watermelon seems to be the victor in the chat Watermelon seems to be the victor. Nice. All right. More coffee for you, Jennifer. I'm feeling that after this workout. Yes. All right, let's crush it, team. Let's crush it. Yeah. Lemonade. Who said that? I'm with you, Candace. Team lemonade right here. Someone said chili mango. I think you're crazy. No, first live for Kate. Welcome. All right, let's do this, team. Grab your weights. Legs. I don't know why I you guys get like the real live. My hair can just not be down on my neck when I work out. It's got to be up, up, up. You got three moves. Uneven squat. Okay? And then you're going to do a reverse lunge knee drive just like you did in the warm up. And then you're going to do lateral bounds. Two strength, one power. Grab your heavies. Left hand dangles. Right hand racks. Uneven squat. Like this. Down, up. 40 seconds. If the uneven doesn't feel good for you, one hand on each side like rage. Here we go. Three, two. Squatting for 40. Squatting for 40 seconds. Knees are pushing out, pushing that floor away to stand tall. Two strength moves, one power move. Name of the game today. Two strength moves, one power move. The uneven wrap. Why do we do it? The uneven load. It's real life. It's functional. It's the toddler on the hip. It's the grocery bag at your side, right? Really forces your core to fire up, not uneven load. Adding core into a squat right here. 10 more seconds. Come on. Push that ground away. Stand tall. Nice work. Final 5, 4, 3, 2. And rest. Weights can go down. Right foot's gonna go forward. Left leg is gonna go back. Lunge, tap, lunge, knee drive, lunge, drive. If you want the balance component, adding core in by driving that knee. Grab your weight. Lunch drive in three, two. Let's go. Step back. Lunge, drive. Hold at the top. I want to see a nice pause. Control. Strength is power with control, right? Drive forward. Hold. Control. Drop that back knee. Drive it up. Nice. That front right foot. Nice. Strong and stable big toe, pinky toe heel makes a tripod. It pushes the ground away as you stand up, activating your glutes and your quads in that front right leg. Top of the thigh. 10 seconds here. Drive. Legs are on fire from yesterday already. Holy bananas. 5, 4, 3, 2. Rest. Weights are down. No weights for your power move. Lateral push like we did the warm up. Okay. Giant step right. I'm gonna go single leg. Hit it, hit it, hit it. Rachel's going for A two foot gather. Two foot gather. Choose your level. Here we go. Push left in three, two. Let's go. Hit, hit, hit, hit. Adding some power, adding some balance. Coordination. Nice, nice, but knee Lance off. Absorb it. Power, push, land, absorb. Power. Push, land, absorb. You got it. Nice work, team. 20 down, 20 to go. Keep moving. Add some intensity on the arms. Next we go. Legs, arms, core Cycle through all moves. Nine moves total, three times through 10 seconds. Here. Let's go. Push, push. Five, four, three, two. Rest. There you go. Okay, that's circuit one. That's circuit one. Circuit two. Upper body focus. Three new moves. All right, here we go. Someone loved those heel clicks. We'll bring them back at the end. Circuit two. Lat shoulder raises. Deadlift. Single, single, double back row, stand up and then, you know, just come in the push up with a burpee. You are going to get out of today's workout without any push ups. Grab the weights you want to use for shoulder raises. I'm gonna go heavy and alternate. You can go lighter and go two at a time. You can go heavier and go alternating leg shoulder raises. Love to love them or love to get better at them. You're gonna do them. Here we go. Three, two, let's go. I'm gonna fly right, then left. So I can stick with this £20 for 40 seconds. Yeah, you've been working up to that for a long time. Lateral raises might be the hardest move to increase your weights on. The farther the weight is from the body, the harder it is to go up in weights. And this move is definitely one of them for me. Baby arms. I got been working on my arm muscles ever since my knee surgery. Let me tell you, they're getting there, getting stronger. One rep at a time. Yes, you can. 10 more seconds. Those weights should feel heavy. If they don't, I'm challenging you to go up. Next set you're here for three, two, one more double. Shoulders on fire. Now I'm gonna encourage you to go heavier because you're going to hit a larger muscle. Group your back, okay? Deadlift is just as much a back exercise as the row. Hinge. Soft bend in the knees. Single, single, double stand. Single, single, double. Grab your heavies. You're there in three, two. Let's go. Hinge, hold. Row right, row left. Both arms, both arms. Double stand tall. Soft bend in the knees. Weights are close. Row right, row left, row both. How is this a back exercise? Deadlift is so much back. Think about low back on the deadlift and then think about squeezing mid upper Back on the rows. All right, Soft bend in the knees. Dumbbell. Stay tight to the body. Shoulder blade pulls down and back. Down and back. Pull them both. Nice work. Yes. Team, 10 seconds here. Single, single, double. Nice flat back, two by four from head to tailbone. Finish it here for three, two. One more double row and you're out. Yes. You can keep these weights or let them go. I'll keep them. Push up, burpee. No sloppy burpees. If you're with me, I want a nice push up at the bottom. If you can't do a push up, drop to your knees. Rachel's got your mod. Three, two, let's go. Hit the deck. Push up. Jump your step upside your weight. Stand up. This is your power move. It's 40 seconds. It's a chance to increase your heart rate. Engage multiple large muscle groups at the same time. Chest, core. Nice legs all turned on right there. You're not gonna get a ton of reps and you're already halfway. I want a nice, clean plank. Push up. Stand up. Okay, 10 seconds. Let's go. Make it clean. Make it good for 5, 4, 3, 2. One more push up and you're out. Nice work, guys. Those are your three moves in circuit two. Way to go in. Okay, gonna hit the mat for circuit three. Total and core skull crushers with a glute bridge hold leg lower toe touch for the core. Gonna go back to standing for your power move. Snatch overhead march. All right, Grab the weights you want for skull crushers. Hit the mat. Okay, I'm gonna do a single leg glue bridge hold. Rachel's gonna do a double leg. Pick your level. Remember your leg skull crushers bend extended the elbow joint. 40 seconds. Lift off and hold. You're there. Three, two. Let's go. Single leg hold and hitting the triceps. We did hit the triceps and arms. Okay. Glute bridge for the hammies and glutes. Single leg is really going to isolate it. But think about keeping those hips square to the ceiling. You got 40 seconds here. 40 seconds. You can do anything for 40 seconds. Yes, you can. Hips are stable. Triceps are strong. Come on. You drop down to one dumbbell for core in 10 seconds. Those weights should feel heavy. Yes. Come on, push through. Fight. For those final Reps for the 3, 2, and Rest both legs on the mat one way. Hold each head of the dumbbell with my water. Okay. You can go for an alternating leg lower. You go for a double leg lower. It's a toe touch at the top. Alternate or bend knees we go. 3, 2. Let's go. Legs lower, reach for the toes. Legs lower, reach for the toes. If you want a challenge, option A is lift the neck and shoulders off the mat. Option B is straighten those legs. The straighter the legs, the harder it's going to be. Okay, nice work. You can always drop that weight. You got it. Nice work on this. I want you to think as my legs lower. It's lower. Ab focus as my hands reach up towards my toes. And with that weight, it is upper abs. Focused. Low abs. Upper abs for three, two, and rest. Nice work. One heavy dumbbell between your legs. One heavy weight between your legs. Alternating snatch or clean. Two marches. Looks like this. Snatch, march, march, rack, load. Switch hands at the bottom right hand in three, two. Let's go. Stat your clean hold. March, march, wrap, reset, Switch at the bottom. Snatch, March, march. This is your power. Middle. Hello, core. Hello, hips and glutes drive the power. I want that knee all the way up in line with that hip. On the march, I want that dumbbell stacked right on top of that shoulder. Elbow locked out. Nice work. Here we go. Drive it. Lock it in. Drive those knees. 10 seconds. Hold it. Drive it. Drive it. Nice. Last three. Two. Rest. Weights are down. Water's up. Those are your nine exercises. That was your first round. Two more rounds. Yes, two more rounds. It's gonna get better every set. Nice work. I love it. Welcome Michelle from Cleveland. She's got the love hate relationship with push ups. That's why you're here. No one wants to do it by themselves in the basement. A lot easier when you're together. On your next squat, dangle on the right, wrap on the left. Go heavy if you can. 40 seconds in that squat. Back to legs in three, two. Go, legs. Go, legs. Come on. Here we go. 40 seconds of squats right here. One rep at a time. 40 seconds of squats. Transition, Lunge, knee, drive. You know the moves. How can you do them just a little bit better? The second time through, Inhale, down, exhale. Push that floor away. Yes, team, come on. Stronger legs are built one rep at a time. Right here. Core is turned on. 10 seconds. You set them down, you breathe, and you switch to lunges. In five, four, three, two. Rest. Nice work. Give that grip a break this time. Left leg forward, right? Yeah. Left leg forward, right toes, back. Lunge. Tap or drive. Grab them. We go in three, two. Let's go. Notice how that heart rate stays high. Means I'm using heavy weights that challenge me. Forcing large muscles, quads, glutes, Core to turn on. When your muscles are working, they require oxygen. Naturally, you're going to be breathing heavy, right? Your body is amazing. So amazing how God made it. To build strength, to adapt to the external stress. You apply with resistance and weights for 10 seconds. Come on, keep pushing here for 5, 4, 3, 2, 1. More. Down, up. You're gonna drop those weights. You're gonna shake up those legs. Lateral bounds, giant step, right? Single leg or double leg? Land. You decide. Power comes from here. My outer glutes. Glute bead, hip abduction. Three, two, push, push, push, push, push. Nice. Lands off. Absorb it. That knee. Keep that center of gravity right. This is you skating all weekend with your kids. I feel like, literally my outer glutes were on fire. I believe it. It was like a loop. So you skate around this outer glute. There was always one leg that was working harder because the way it turned on fire. 10, 9, 8. You got it. 7. Stay with it. 6. 5, 4, 3, 4, 2. Rest. Nice work. Right, back to arms. Flat raises. Deadlift back rows. Nice work. We got Texas on here. Kaylee loves the cleans. Cleansing snatches, I think. Cleansing snatches, I think, have been voted the number one favorite exercise. You guys love some power. Love feels strong. Let's see how strong those shoulders are. See how strong those shoulders. Shoulders are right here. Single or double? That raises. 40 seconds. In three, two. Let's go. Let's go. You're lifting. Just not straight out to the side slightly. Up to a 45. Be kind to the shoulder joint. Almost. Think about leading with your pinky. Lead with that pinky. Keep the shoulders out of the ears. It's not bending the knees. The real challenge here is can you lower slow. Don't let that weight just slam down. It's up low or slow. The slower, the lower, the harder it is. 10 seconds strength and control. Right here. Stronger shoulders. In three, two. Double it up. Last one. Can you go heavier? Can you go heavier? Single, single, double, back row with a deadlift in between. Single, single, double back row with a deadlift in between. Grab your weight. Set it up. Nice. Crush some oranges in the armpits. Up. Bend the knees. You hinge in. 3, 2. Hinge row, hold right, pull left. Both now. Both now. Nice. Stand tall. Push that floor away. Hinge low back, mid, back, mid back. Shoulders down and back. Stand tall. Stop bending those knees. Dumbbells tight flat back. Shoulder blade pulls down and back. Nice work. Gaze is in front of me. Nice. Hips are loaded. Hamstrings are turned on low Back is turned on right here. 10 seconds. 10 seconds. Hitting the largest muscle group in your upper body. Right here. Let's go. Finish for 4, 3, 2, double row and you're out. Yes, team. Keep the weights or lose them. Keep up or lose them. Up to you. Push up. Burpee. Okay, Rachel's gonna give me a squat. Press out at the top to emulate that. That push up. No sloppy burpees. Three, two, jump or step back. Lower with that chest jumper. Step wide. Stand up. Okay, I want to play a push up, a plank and a nice stand up. You can do this without weights, too. Nice work working on those push ups here. You're not gonna get a ton of reps in, so if you've got goals to do push ups from your toes, this is the time to try it. You're gonna stand up in between each push up. Hallelujah. 10 seconds. Let's go. Come on. On your back for four in total. In five, four, three, two. Rest. Nice work. Weights are down. Circuit three, skull crushers. Leg lowers up. First snatches. How we doing? I'm breathing heavy. Yeah. Single leg or double leg glute bridge? Hold. Switch your leg, switch your leg. Skull crushers, triceps, back of the arm. 40 seconds. 40 seconds. In three, two, lift up. Hold. Let's go. Bend. Extend. One rep at a time. Inhale, down, exhale, push. You got this, team. One rep at a time. Stronger triceps right here. Another exercise that is very hard to increase your weights on. Take lots of consistent reps here, right? Consistency compound. 1% better today. That's what we're going for, team. That's what we're going for. For 5, 4, 3, 2, and rest. I love that move. I love the single leg glute bridge. Triceps, skull crusher. All right, here we go. Leg lower, reach for the toes. One double if you want it. Holding each head. Single leg or double leg? In three, two. Let's go. Lower the legs. Reach for the toes. Lower abs, upper abs. Nice work. Remember your challenge. It is can you get the neck and shoulders off the mat? Can you straighten the legs? Lots of options here. Take it at your level. Yes, team, nice work. One rep at a time. One rep at a time. Right here, right here. Ten more seconds. Ten more seconds. Yes. You're up for snatches in five, four, three, two. And you're up. Here we go. Grab one heavy weight, place it between your feet. One snatch, two marches. Start on the right hand. One snatch, two marches. Action. Clean to the shoulder. Here we go. Right Hand hits that way. We go in three, two, snatch, hold. March, two, rack, switch. the bottom, left hand, left hand. March, 2, rack, switch. the bottom. Yes, team, crushing it. March, march, rack and switch. You got this. Draw that knee up. Keep that core tight. Lock it out overhead. Full extension at the top. Come on. Balance, core, low, transfer. Hitting it all for 10, nine. Let's go. Finish strong. Last five, four, three. Do one more snatch and you're out. Weights are down, water's up. Two sets down. One more. Okay, we know maximum muscle building happens in the third set. In the third set, all nine moves. One more time. You got this? Yes. Yes. We have to give a shout out to Isabella, your three year old, who's following along. Hi, Isabella. We love little's working out with us. Love it, love it. Triceps so hard to go up and wane. Let's go, Kaylin from Ohio. All right, team, grab your weight. Last time. This time, which uneven racks Switch at the top. I'm saying keep your weights at your side. With Rachel, lunges are going to be alternating step backs. Let's finish this thing. Rack on the right. Here we go. Squats in three, two. Let's go. Let's go. Squat. Switch at the top. Squat. Get a little bicep curl in there. Today we're two biceps. I'm gonna add them right here in the third set as a heavy bicep curl. Let's go. Well, there you go. Because you probably would not have reached for those for your biceps otherwise, so. Right. You kind of tricked yourself sometimes. We gotta do that. Yes. Team, finish it. So strong right here. What would it look like If I said 10? 9. Yes, you can. Yes, you can. Keep pushing. Find all the reps. 5, 4, 3, 2. Rest. Give those grip a break. Alternating step back, lunge option. Add that knee drive between if you want to. Stepping back. Right, first 40 seconds. Here we go. Lunges. Three, two. Let's go. Step back. Right option, drive, switch. Step back. Left, drive, switch. Right. Nice work, team. Back to back leg exercises makes this a little bit harder than a traditional full body workout where we go alternating muscle group. Leg, arm, leg, arm. It's a little bit more like superset full body circuit, but then I like that you had us go through all nine moves before coming back. Then. Yes, you get a little opportunity to reset. Yes. Yes. That means we go heavy when we can. 5, 4, 3, 2 and rest. Weights are down. Lateral bounds, lateral bounds. Whoo. Hands on knees. We're breathing. We're pushing. Pushing left. 40 seconds. Single leg or double leg? Together, you decide. You're there in three, two. Let's go, let's go. Hit, hit it, hit it. Come on. Stop landing right here. These live workouts always stay live too, guys. You can come back and redo them if you like. This format, our lives tend to be a little bit longer, right? Getting a little bit closer to 35 minutes today. The fun part about being live, I take longer breaks, we chat, we have more bandwidth. Rachel and I, we're just here to have fun with you guys. We love these live workouts. We look forward to them so much. We love chatting with you in the comments. So much easier to sweat when we're doing it together. 5, 4, 3, 2. Rest on the arms. Last time, last time on your lat raises. Thank goodness. Yeah, right? Every time you go up in weights, that third set is a real snake. In three, two, let's fly. You know what I like about this move is I'll be doing this in the gym and I'll see, like, the biggest, strongest guy there, and he'll also be using 15 pounds, you know, like, I feel like it's just a humbling move, no matter what. Such a humbling move. And then he'll see me using the £15 and he'll try to go up to 20, you know, and it's hard, it's tough. Such a tough move. Targets those smaller stabilizing muscles in your shoulder joint, right? Those smaller muscles, not the big ones that you hit in overhead press. These are more of those delts, those smaller muscles. Whoo. You're building them for 5, 4, 3, 2. We gotta do one double burnout. Holy bananas. Deadlift row. Deadlift row. Single, single, double on the back row. Now you're gonna go back to hitting a large muscle group. Should feel good. Here we go. Grab those heavies. Single, single, double. With a deadlift between. In three, two. Here we go. Hinge, pull right, pull left. Let's go. Double up. Right there. Push that floor away. Stand tall. Flat back neutral Slide. Elbow pulls towards that hip pocket. Stand tall. Hand shoulders, go parallel to the ground on that hinge. Shoulder blades down and back. Push that floor away. Halfway team, Halfway. You got it. Building strength right here. One rep at a time. Nice work. What would it look like? If you're in the final 10, you're in the final 10 seconds right here. Come on, push through. 5, 4, 3, 2. Rest. Nice work. Last time. On your push ups. Push up burpees. Give me a good push up burpee. Push up burpee all right. Push up burpees. If you're with me, standing option with Rage. Pick your level. You're there in three, two. Let's go, let's go. Jump yourself back. Leave with that chest. Stand tall. Here we go. One rep at a time. Yes, team. Getting stronger together. Right here. Last time on Murphy's and you hit the mat for total body and core. Finish strong. Finish strong. Yes. You got this. You got this. Come on. You can do anything for 10 more seconds. Yes, you can. Right here. Last five, four, three, two. Set it down. Nice work, Rage. Skull crushers. Double leg glute bridge. Double leg glute bridge. Skull crushers. Last time. Roll it back, Tuck the heels, lift up and go in three, two. Let's go. Bend, extend. Inhale, down. Exhale, push. Knees are in line with my hips. Hips are stable. Bending just at that apple joint. Third set for baby triceps. Feel the fire. Feel the fire. Come on. Stick with it. Inhale down, exhale. Use that breath to push those weights back up overhead. You got this, team. Come on. Find your breath and dig deep for 5, 4, 3, 2. And recover. That last rep is sh. And it should be right. And it should be. That is the goal. Leg, lower, double or single toe touch in between. Leg, lower, toe touch. Find your dumbbell. You're there. In three, two. Let's go. Lower, lift off. Lower, lift off. Nice work. You can go alternating right there. Just dropping the heels down towards the ground. Straighter the leg, harder. It's going to be low abs on the lower, upper abs on the reach. Low abs, upper abs. Yes, team. Nice work. Finish strong. We're almost there. Listen, snatches. And then we got our YouTube member burnout. Together we're focusing on getting steps in December for three, two, and rest. Grab your one heavy weight. One heavy weight between your feet. Snatches are cleansed. Two marches. Snatch and clean. Two marches. Wipe the sweat off those hands. Snatches are clean. Here we go. Finish strong. You're there. In three. Right hand in two. Let's go. Grab it. Snatch it. March, two rep. Set it down. Switch at the bottom. Here we go. March two. Yes, team. Yes, team. Come on. So strong. Right here. One rep at a time. Lock it out. Full extension at the top. Make it big. Make it big. Drive those knees up. Awesome work, awesome work. Come on. Finish strong. Right here. Weights are down. In 10 seconds. Finish it. Last five, four, three. Finish. Two marches and you're out. Weights are down. How we feeling? High fives, sweats flying. Way to go, team. Late to the Live. But you're here, Sarah. You can start anytime. Absolutely. Nice work. You know, the latter of the workout's hard when the lateral bounds are welcome. I was thinking the same thing in my head. All right. If you're part of our YouTube membership community, you know that every day, every month, we give you a new challenge. December is all about getting your steps in. If you live in Minnesota like us, that can be hard sometimes. So we're giving you indoor options. Today is day two, and you are doing one minute of lateral shuffles. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Okay, one minute of lateral shuffles. We're gonna do it together as a community. If you want more accountability and support to reach your goals, you gotta hit the join button on our YouTube channel. 5.99. Guys, the cup of the price of the price. The price of a cup of coffee. And you get us. You get community. You get more live workouts like this. Next Friday, we're going live just for members. Lateral shuffle. One minute. Let's do it together in three, two, let's go. Shuffle, shuffle, hip. It's one minute. One minute of movement. You can be high knees. You do whatever you want to do. We're doing this together since our members burn out right here. Stronger together. Getting those steps in two each way. I should probably three, three, or four, right? Shuffle, shuffle, head. Come on. Finish that workout strong. Yes, team. Keep going, keep going. Right here. You're halfway. 30 down, 30 to go. This is it. This is stretching. This is stretching. Way to move, way to move. Lighter the toes. Moving like an athlete today. That's what you are. Strong, capable. Yes. Bring it home, guys. Bring it home. Final time. Let's go. 10, 9, 8. You got this. 7. Stay with it. 6, 5, 4, 3, 2, and drive. Got those steps in. High fives, team. Way to go. Awesome job, Lydia. Way to start your day this way. So glad you could make the live. Leanne, thanks for joining us. First time for Joanne. She has no regrets. She said love it. Joanne's first time and she's got no regrets. Coming back tomorrow. Let's stretch. I got some fun announcements for you. Flap those legs, catch a breath. Big inhale up right hand reaches. Stretch those triceps. Hold it here. Option out of side body stretch. If you're on our email list or you're part of our membership community. Guys, other arm. You know the secret's out. Athlete 25 is the new Year's program. We unleashed the name yesterday. I went live to share all the details and answer all your questions. All right, if you're on our email list or part of our community standing quad stretch, you got early access to our 15 minute preview workout. You have 15 minutes to see what Athlete25 is all about. Right? If you want access to that, all right, we can drop a landing page for you in the description below this video. Otherwise, get on our email list. Right? 15 minutes. You're gonna see what it's all about. It is fun. It is fire. It is me and my husband training how we train. Let's go. Hamstring scoops, toes up, scoop and reach. Switch it out with you guys. How to train like an athlete at home in 25 minutes a day with just dumbbells. Yes, it is fun, it is fiery and it gets the job done in 25 minutes a day. That's all we're asking for you. 25 minutes a day. Join us in January, kick off the new year. So strong. We would so love to have it with us. Okay, nice work. Awesome job. From here actually, let's go standing cat, cow. Hands behind your head, round your spine and then open up. Pull it apart. Open. Nice work. To get you prepared for what's coming in January. Around your spine and open it up. We are doing our 12 week winter arc challenge. You guys, 12 week winter arc challenge is what we are doing right now. We are on week 10 of 12. That means you're gonna have a two week buffer before the new year. So don't worry, you'll get time to either catch up or you have time to do a deload week to rest up. Because what's coming in the new year is going to be spicy. All right, so join us for our 12 week winter arc challenge. You can literally go to nourishmovelove.com type in winter arc. You're going to get the free full 12 week plan. Daily workouts, new workout every day. Like how awesome is that? 100 free. Grab an accountability partner and do it. If you're part of our YouTube membership community. So glad you're here. You're gonna get to see sneak peeks of the new program. We have more of them coming for you guys. You're going to get early access to what's coming. We have the December get your steps in challenge that you're seeing us do today. The one minute of lateral shuffles. We have a live workout coming for you next Friday 12 12. And then on Monday 12 15, we have a live Q and a with an author of the book body teaches the soul. Really great book. All right. And then on 1230 end of the month, we are going live for everybody to give you a full blown sneak peek of athlete25 and what you can expect in our New Year's program. I am so excited to be doing this with you guys. I am so excited to be launching our new program. We have been sitting on this since September and we cannot wait to share it with you. All right, so love for you to join us for the New Year's challenge and make sure you jump on our email list. It's just nourishmovelove.com backslash subscribe. If you're somebody who wants accountability going into this New Year's challenge, you want help setting your goals. You want a goal tracking spreadsheet, you want more? Then you're going to click the join button on our YouTube channel and you're going to become a member of our YouTube membership community. And for $5.99, you're going to get more access to our team. You're going to get accountability to help set your goals and going to get a tracking sheet to set your goals. We have so many fun things coming for you guys and I can't wait to share them and start the new year so strong. All right, have an awesome day, you guys. And again, shout out and thanks to Elements for sponsoring today's live workout. Get a sample pack of their favorite electrolytes. We love everything you need. Sodium, potassium and magnesium. And nothing you don't like. No added sugar. All right, free sample pack of purchase. We click the link in the description below. Have a good day, you guys. Thanks for joining us. Awesome job, you guys. Oh, my goodness, look at this. I saw some super thanks rolling in. You guys are so awesome. Thank you. Marlene, thanks for the support. We appreciate you. Thanks. Melissa, Aileen, thank you so much. You're so pumped for athlete 25. Thank you. Oh, we got a new member. Welcome, Lydia. Welcome to the crew. So excited, guys. Excited to have you here. And I'm so pumped about how excited all of you guys are for athlete 25. Makes me so excited. And first live workout for so many of you. I'm always amazed when we see those first live workouts. I'm so glad you're here. We Jura, I'm not safe here. I'm not sure if I'm saying your name right, but you're heading to Minnesota this weekend. I love it. Make sure you bring that winter parka if you've never been here before. Lindsay R. First live workout post injury. I'm so glad you're back welcome back. So glad you're here. And yes, everything is harder with 25 pound dumbbells. I support that 100%. 100%. Another new founding member. Welcome, Matteo. So excited to have you with us in our YouTube membership community. You guys are so awesome. And we got another one. Lydia said, I just joined membership. I have been following your workouts for three years. Lydia, we're so pumped to have you with us. Happy New Year. We're going to be sweating together. It's going to be so awesome. And for all of our members, we're going to see you guys live again next week. Friday, live workout. I think it was your request. I forget what the format is, but I know it was requested by you guys. Is it boxing? Oh, it's three, two, one. Three, two, one. Which means three minutes of strength, two minutes of abs and core, one minute of cardio. Next Friday, three, two, one. Specifically requested by you guys. Three, two, one. Awesome job. Way to go, Maribel. I'm the worst at saying names. I hope I'm saying that right. First workout with 15 pounds and you're 26 weeks pregnant. Like yes, yes, yes. That's amazing. First live from South Africa. So, so glad you're with us, Kim. And question, can dumbbell power cleans be done in a superset with side raises and front raises? I'm not sure. I'm totally understanding what's happening in that full move. It sounds very complex and compound, so I'm going to have to break that down and think about it. Offset. Yes, we can give your son Lucas a shout out too. Hi, Lucas. Thanks for sweating with us. Awesome job. Way to go, team. First live for Jenny. You guys are awesome. Thanks for being here. Look forward to sweating with you. Check out our Winter Arc 12 week challenge. Otherwise, check out Athlete 25. Our New Year's challenge that is coming. We're gonna do it together, guys. It's gonna be awesome. Have a great day.