30-Minute Full Body Dumbbell SHRED | No Jumping, Arms, Legs, Abs, Cardio

You asked for another full body shred, so here it is. We're going arms, legs, abs, and cardio all in one 30-minute full body workout. And I brought on a special YouTube trainer to film this workout with me. She picked out the glute band burnout. You're gonna wanna stick around till the end. Grab your dumbbells, grab your glute band, and let's jump in. All right, team. I'm Lindsey Bomgren of Nourish, Move, Love, and I'm joined by someone extra special on set today. I'm so excited today, you guys, to be filming with another YouTube fitness trainer. Introduce yourself.

I am Kaylie Cohen. I have Kaylie Cohen's— can I even say my name? I am so excited to be working out with you that I'm like panicking. Anyways, I am Kaylie Cohen Strength and Kaylie Cohen Cycle on YouTube. And I already know that this is gonna be the best workout of the year. I am so excited.

You guys, we've been like admiring each other from afar and finally we get to work out together, which is just like really fun. It's gonna be awesome. We're both really excited. We're both really energetic and we both love fitness. So buckle up, it's gonna be a fun workout. And we're doing one of your favorite formats, full body shred. Arms, legs, abs, cardio. You got 2 big circuits, 4 exercises per circuit, 40 seconds on, 20 seconds off. Repeat each circuit twice, and we're finishing with your favorite 10-rep burnout round. And then Kaylee picked the burnout. Get excited! Grab your glute band if you have one. You can use a thick one, you can use a rubber one, you don't have to have it. And then dumbbells. I'm using anything from 20 to 25-pound set, 20 to 25 for today's workout. We're gonna get started with the warmup, and then we're gonna jump into your first circuit.

You ready to do this thing? I'm ready. I'm clearly ready.

She's ready. We're both dressed in pink. We're matching. It's super fun.

No band yet.

No band yet. We're gonna warm up. We're gonna warm up.

Okay.

Big inhale, reach up, feet underneath your hips. Drop the hands behind the head. Little standing cat-cow. So drop the elbows, round the spine, open the elbows, expand the chest, stand tall. Do it again. Round that spine, collapse the elbows, open, spread the chest. One more time. One more time. And then we go into a good morning and a squat. So standing nice and tall here, you're gonna push the hips back towards that wall behind you. Stand tall, and then you're gonna drop into a squat, tailbone between the heels, tailbone back towards that wall. Stand up, tailbone between the heels, pressing that floor away each time. So as I stand up from the deadlift and the squat, I'm both pushing my feet into the ground, hitting back of the body here, posterior chain, front of the body here. All right, can you get a little bit lower with each squat? Lengthen the hammies, glutes. Drop into the squat. You got one more, and then we're gonna warm up those shoulders. Hinge.

Hinge.

And stand. Nice work. Stand tall. Let's just go big shoulder sweeps to the back. Soft bend in the knees. Alternate those big sweeps to the back, warming up your ball and socket joints. Switch directions. Swim it forward. Swim it out. Swim it out. Step back lunges in 3, 2, and 1. You're just stepping back right foot. Drop the back knee to the ground. Stand up. Driving through that front foot. Very functional warmup today, taking you through a lot of the moves you're gonna see in today's workout. Basic but effective full body strength training. And you're gonna get a little cardio in there. No jumping. Per your request. Nice. You've got 4, 3 knee hugs in 2 and 1. Nice work. Can you pull that right knee up towards your chest? Give it a little squeeze. As you squeeze the knee, think about lengthening through that glute. Lengthen through that glute. We're gonna put length and load. We're gonna add resistance. Strength training is the name of the game. Try and go heavy today if you can. We're alternating arms and legs, so it should give you the capacity to go a little heavier. One more. Nice work here. Lateral squat. Take it nice and wide. Toes face me or slightly out. Hit right, stand up, hit left, stand up. Sitting back into that hip, driving off that bent knee. Nice range of motion here is what we're going for. Adductor stretch. Sit into that hip, stand tall. Nice. Give me 4. You got it.

3.

We're gonna hit the mat in 2 and 1. Take a wide leg forward fold. Toes face me. Hands plant.

Step back.

Find your first high plank. Shoulders stacked over wrists. Core is nice and tight. Pull up on your kneecaps. 3, 2, 1. Push back on your heels. Hold it here. Give me 2 push-ups, knees or toes, up to you. Down, up, down, up. Hold at the top. Step right foot outside, right hand, easy twist. Gaze follows fingertips. Big inhale here. On the exhale, let's thread the needle. Right wrist under left. Little reach, little rotation through that spine. Feels good. Okay, step back. Same thing, other side. Left foot outside, left hand, big easy twist. Inhale, gaze follows. Exhale, thread the needle. Left wrist under right. Nice. That felt really good. Let's do it one more time each way. Right foot outside right hand. Easy twist. Nice. Thread the needle. Open up the glutes. Open up the hips. Better range of motion in your squats and lunges right here. This is how you get there. Big inhale on the left. Big exhale, thread that needle. Nice work. Plant the hands, step back. 2 more pushups, knees or toes down. Up, down, up, push up and back, down dog, pedal the heels. Nice. Couple knee bends. So plant your heels towards the ground, drop your knees, hover, push hips high. Nice. Drop the knees, hover, push hips high.

One more.

Nice work. Shift forward, find that high plank. Little walking burpee here. Just step the right foot, the left foot, stand up, take it down. One more walking burpee, then we're gonna slap that band on. And finish with a little banded warm-up. So find your glute band 6 inches above your knees, guys. 6 inches above your knees, never on the knee joint, always above or below it. Okay, we're gonna finish side-to-side squats. You get 3 moves with the band and then we're jumping in. Step right, center, left, center, driving your knee into that band, firing those glutes out of the gate. Nice work right here. Okay, so do you love the band?

Are we about— I love the band.

She loves the band.

Absolutely love the band.

I love the band too. So good. Nice. A little 4 finish. Last 3, 2, and 1. We're gonna do a standing core move. I want to give you a preview. Pretend you have a dumbbell here, it's vertically held. You're gonna chop over right shoulder, tap out on the left, back to center. Rotate, chop over left shoulder. Okay, so it's a little chop tap, chop tap, chop tap. Nice. Chop tap, taking that dumbbell across your midline as you Push into that band, glutes and core for 4, 3, 2, 1. Nice. Take it all the way over to the right side of your mat. Sink into those hips, nice and loaded. 2 lateral walks to your left. So step, step, take it right for 2, take it left for 2. Push that knee into that band. Stay loaded through those legs, starting to fire up those legs. 2 to the left, final 2. To the right. All right, you warm? Woo!

I'm ready. I am warm.

Okay, let's do it. Arms, legs, abs, cardio. Circuit 1. Grab the weight you want to use. We go overhead tricep extensions. Band is going to stay on the legs, 6 inches above the knees the entire time. One weight, it's gonna go overhead. Inhale down, exhale push. 40-second timer starts in 3, 2, let's go. Nice. Inhale down, exhale push. Think about keeping constant tension on that band. Don't let any lax get in there. Keeping tension on the band is gonna keep the glutes firing. It's gonna keep the ribs stacked over the hips and avoid that rib cage flare we commonly see with an overhead press, right? We want ribs stacked over hips, elbows tight. Inhale down, exhale push. All right, hit me. Are you an arm day, a leg day, or a full body day? What's your favorite?

Oh my word. It really depends on my mood, but I think I would have to say arms. Upper body. I love upper body. Okay.

She's gonna like the triceps and the curls. I'm a leg day girly. I'm a leg day girly. We go for 3, 2, and 1. Nice work. Rest for 20. You're gonna grab a second weight and you're gonna take one weight in each hand. We're gonna go sidestep squat, just like you did in the warmup. You're gonna do that for circuit 1. Step to the right, stand tall, step to the left, stand tall. That's where we're gonna go in 5 seconds. You're stepping to the right. In 3, 2, let's go. Step right, drop your tailbone between your heels, drive out of it, and then left. Nice. So inhale down, on that exhale you stand. Always exhaling through the hardest portion of the movement. I actually like to start my exhale before I start standing. Helps me manage that intra-abdominal pressure. 3 kids later, squats, still gotta work on that pressure.

Woo!

Nice work. Drive that knee into the band. Inhale down, exhale push. Going heavy here. It's all timed intervals. You choose your pace. You got 10 seconds in the squat. Nice work. We're going to abs and core next in 5, 4, 3, 2. Let's do one more squat because you can. Nice work. Recover. Grab a weight you want to use. You're going to hold it vertically. Chop and tap, chop and tap. Hold it vertically. Again, chop right shoulder, tap left. Chop left shoulder, tap right. Little glutes and core. Chop right in 3, 2, let's chop. Chop. Chop. You don't have to rep these out. Control. Control. Nice. One of the ways to build the core is to load it. Core is a muscle, responds to strength. Taking load across your midline Whoo! Longer the lever, farther the arms are from the body, harder it's gonna be. Feel your shoulders here too.

Oh, shoulders are on fire.

Shoulders are on fire. Yes, come on. What would it look like here if I said 10 seconds? Yes, you can. Yes, you can.

Let's go. Push.

Nice. Final 5, 4, 3, chop for 2, 1, rest. Whoo! You're gonna set the weights down for cardio. You're gonna keep the band on. Good old banded lateral shuffle. You keep it low impact. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Stay nice and loaded. Keeping the band on. Raise that heart rate. Woo! You got it. Shuffling left in 3, 2, let's go. Shuffle, shuffle, hit. Shuffle, shuffle, hit. You don't have to reach for the ground. Only if it's available to you. Choose your level today. You got 40 seconds. To raise your heart rate right here. Come on, push. Yes, team. Yes, let's go. Nice work. Nice work. Okay. So how weird is it not leading?

I said, it's so weird. I'm like, I don't know what to do with my hands. It's that kind of moment for me.

But doesn't it feel easier?

It is fun.

You're like, I kind of just get to relax.

And to have the most amazing trainer.

Listen to whatever she says. And yeah, it's so much easier to do the workout when you're not talking. Yeah, it is. Nice work. Last 3, 2, rest.

Woo!

Pressure. All right, we're gonna do that again. Band stays on. Grab your water. We'll talk about the elephant in the room. Hailey doesn't drink water while she works out.

I don't. I don't usually, no. Save it all for after.

Yeah, she still hydrates. Okay, grab your weights. Triceps in 3, 2, let's go. Last round, overhead triceps. Inhale down, exhale push. Again, you'll hear me say in workouts, pretend you're spreading a paper towel, you're ripping it with your feet. You get that in real life with the band. Okay, that's gonna force your glutes and core to turn on. So good for that overhead press pattern, right? Shoulder stability, core strength, not dipping into the back, keeping the rib cage stacked over the hips.

10 seconds.

Yes, team. Yes. Inhale down, exhale push. You got 10 more seconds. Come on, keep breathing, keep pushing. Last 5, 4, 3, 2, and 1. Those last couple reps should be struggle bus. Really should be slowing down. That's how you know you're using the right weights. Okay. You should have about 2 to 3 reps in reserve after each set. Stepping right on a squat, sidestep squat. You're there in 3, 2, let's go down and up. One of the reasons I've loved following along with Kaylee, you're one of the few other YouTube trainers that talks throughout your workouts.

I do.

We don't do the standing beep.

Nope.

I love the coaching. I love the cues. It's just, I feel like I'm in your living room with you. It's fun, right?

For sure.

Nice work.

I forgot how to talk during my workout. I'm like, I'm so out of breath. I'm like, oh, this is a good format. Yeah, I'm loving this.

Nice work, guys. You got 10 seconds here. 10 seconds here. Back to core. We should call it shoulders and core. In 4, 3, 2, recover. One dumbbell that you want to use for chop and tap. One dumbbell you want to use for chop and tap. You're holding it vertically. Standing core. You guys love it. Heart rate's staying high and we still got cardio on the other side of this. Here we go. Chop and tap in 5. Grab your weight in 3. Chop right in 2. Let's go. Chop tap again. I want you using a weight that challenges you. That chop should look hard. You're not just flinging a weight up. All right. Slow controlled reps. That exhale on the chop. During the hardest part of the movement. Come on. Yes, team. 20 down, 20 to go. Woo! Shoulders on fire. Good news is there's no shoulders in circuit 2, okay? Get excited. 10 seconds.

I love this exercise, by the way.

All right, we're gonna see it on your channel soon, right?

You are going to. When you see it, you know it's Lindsey's.

Last 3, 2, 1, rest. Banded lateral shuffle. I will say, sometimes in the fitness community, it's hard to find people that want to collaborate with you.

Yeah.

It's like, I didn't invent the burpee and squat or the chop and tap. We all just— we all put it in a blender bottle and spit it out. I didn't invent any of it. It's all yours to take. Lateral shuffle in 3, 2. Let's go. Let's do your cardio push. Cardio push. You are working for 40 seconds. Water break is on the other side for us, not Kaylee, but for us. Water break is on the other side.

Come on, team.

Push, push. Drive that knee into the band each time you shuffle. Stay light on the feet. Athletic stance right here. What would it look like if I said 20 more seconds? 20 more seconds. You can do anything. For 15.

Let's go.

Woo! Last 10 right here. Bring it home. 10, 9, 8. You got this. 7. Stick with it.

Final 5.

4, 3, 2, rest.

Double high five on that one.

Good news is band comes off.

Oh yes.

We're gonna save it for Kaylee. She's got a burnout for you at the end.

Oh yeah. Keep this nearby. We're not saying bye to it yet. Rest.

I will towel off.

I will towel off.

Breathe. Circuit 2. We're gonna hit biceps. You got a 15-count curl, 5 half curls, 5 half curls, other direction. 5 full curls. It's like your deadlift, step back lunge, pushups, because we're claiming 2026 the year of the pushup at NML. Working on our pushups.

I love the pushup.

And then a little finisher I'll save for you. A little surprise. All right, grab the weights you want for curls. Grab the weights you want for curls. You're gonna be 5 half curls halfway up, and then you'll go 5 other direction. Roll the shoulders down and back. Pretend that band's still there. Push those knees out. We go in 3, 2. Let's go.

5 half curls.

You go halfway up, all the way down. Halfway up, all the way down. Palms are facing out. 2 more here. Nice work.

1 more.

Hold halfway. Switch directions. All the way up, halfway down. All the way up, halfway down. Nice. Right here. That's 3. 2 more. Then we go full range. Nice.

1 more.

All the way down this time. All the way down, all the way up. You have 5. Yes, team! You have 4. Elbows are off that body. You have 3. You're in the final 10 seconds. You have 2. Come on! You've got 1. Let's just keep curling for 4, 3, 2, and recover. Holy bananas, that was tough. All right, switch it out if you want to. Right foot forward, left foot back. Sacred stance deadlift into a step back lunge. B stance, 80 here, 20 here. One deadlift, stand up, one step back lunge, dropping that back knee to the ground in 3, 2, let's go. Dumbbells are tight to the body, lengthen. Now drop that back knee to the ground. Shoulders are gonna go parallel to the floor. Shoulders stacked over hips on the step back. Nice work. Think about working hammies and glutes. Now glutes and quads, grip strength. Bicep curls into this with heavy weights. Forearms on fire here. Yes, team. Nice work. We're hitting the deck for push-ups next. Your modification is going to be to take that from your knees if you choose. 10 more seconds here on legs. Finish. Last 5, 4, 3.

4.

3, 2. You can actually just set the weights down, leave them there. You're gonna need one weight. I'm gonna go over to my right side first. Set the weight over here. One push-up, one plank walk, rowing just on the right arm. Looks like this. Push-up, walk, and pull. 40 seconds there. In 3, in 2, let's go. Lead with that chest. Inhale down, exhale push. Walk it over, grab your weight, single arm row, set it down with control, walk it back. Here we go, push-up, walk it, pull it, chest back. 2 largest upper body muscles combined in one compound movement here. Big full body workout. You get 2 stabs at it, once per side. Hips are staying level and square to the ground. Yes, come on team!

Woo!

10 more seconds in these push-ups. Yes, you can. Can you take the push-up from your toes for the final 5, 4, 3, 2, and rest? You're gonna stay right here. I like to say the best way to get up off the ground is a burpee. How do you feel about it?

Oh, there you go.

Okay.

I like that.

Little dumbbell burpee action. You can step it. You can jump it. I'm gonna go chest to floor. Jump my feet outside the weights and just stand up. No hop at the top, no dumbbells overhead. 3, 2, let's go! Step or jump, just stand up. Look at that, you can add a little clean if you want.

You're going all the way down, I'll go all the way up at the top.

Okay, I like it. Variety, definitely the spice of life. All right, if you're like, burpees are a no for me, you're gonna give me towel slams right here. Inhale up, slam, slam. Slam, slam. That's your cardio push right here. Burpees or slams, burpees or slams. Come on, team. What would it look like if I said 10 more seconds? 10 more seconds. Come on, finish. Last 5, 4, 3, 2, rest. Nice work.

We're doing it.

Crushed it. This is—

Oh wow.

Rocking it.

How do we feel? You're killing me.

Do you like this format?

Love it. Love it.

Our audience has been asking for another Like It. We normally just do it live. We're doing a pre-recorded one. Do you do live workouts on your channel?

Used to until we moved into our RV.

Oh, that's right.

Full-time. And our lives are on hold.

You can't be filming live workouts from an RV.

Not really. Not with how loud I am and how close people are. They wouldn't appreciate it.

You're at the RV park and you're like, Good morning, everybody!

Oh my goodness.

You have the whole park to work out.

Yeah.

That's so cool though. All right, grab your weights. Second time through, 15-count curls. 5 at the bottom, 5 at the top, 5 full range. Let's go hammer this time.

Let's go both hands. Oh yeah, okay.

Mix it up.

Hammer it.

In 3, 2, let's go! Halfway up, all the way down. Halfway up, all the way down. Elbows off the body. In line or slightly in front of that body. You got one more. Hold halfway, hold halfway, hold. All the way up, all the way up. Halfway down. All the way up. Halfway down.

Woo!

Starting to feel it. 2 more, 2 more. Up and down. One more. Full range, full range. All the way down. All the way up for 5.

Woo!

4. Feel that fire. Come on.

3.

Eyes are getting squinty.

Oh yeah.

Last 2. Come on, you got 2 more curls. We're gonna go 2 more. That's 5. You're gonna give me 6 because you are an overachiever today.

Woo!

Take your deadlift, left foot forward, right toes back. Left foot forward, right toes back. 1 deadlift, V stance, step back, 1 lunge. Drop that knee, shoulders stacked. Here we go, hit those legs. Hinge pattern in 3, 2, 1. 3, 2, 1. 2, let's go. Okay. I always like knowing everyone's favorite move. So I know you said you're an arm day girl.

Yes.

What's your favorite arm exercise?

Bicep curls.

Ooh.

Or pullovers. I also love pullovers because I feel like those are, you're getting a big bang for your buck on those.

Yep. Okay. Good pullover. Okay. So have you done the 15-count curls before? Um, the half curls?

Yes, we have done those before.

Okay.

Not maybe in that count set, but yes.

Okay. We like the curl.

I love them.

All right. And now hit me with your favorite leg exercise.

Leg exercise?

Yeah.

Probably the glute bridge, or I do love the Bulgarian split squat as much as those are crazy.

Oh, that makes you a little crazy. Yeah, it does. Yeah. You're here for 4, 3, 2, 1 more lunge and you're out. Yes. 1 dumbbell left side of your mat. 1 dumbbell left side. Push-up, plank walk left, rowing just on that left arm. Core. Chest, back. She likes a pullover. She likes push-ups.

Yeah, push-ups, they're, they're up there, top 5, huh?

Okay, good. 3, 2, let's go! Lead with that chest, walk it and pull it. Again, not rushing through these reps. I want you setting that dumbbell down with control. Nice work. Okay, so if I went to Kaylee Cohen Strength right now, what would you say is the workout I gotta try? What's the workout on your channel I gotta try?

Lately?

She's like, I got like 1,000 of them, lady. What do you mean?

I do.

How am I supposed to pick one?

Probably our PAP.

Okay.

I love our PAPs. We're gonna film one of those together. We are. And that's why I picked it, because this style is so fun.

All right, team, last 3, 2, rest. Nice work. Grab your other dumbbell. Burpees or towel slams. 40 seconds cardio. Last round, baby. Last round. Dumbbells any way you want them. Hop them, step them, or grab a towel and slam it. We say slam down anger, resentment, anything holding you back. Pick up joy in 3, 2, 1. Same thing for your dumbbells. Drop to the floor. Drop your chest onto the floor. Lay it down. And when you pick up those weights, you pick up joy. You pick up peace. You pick up patience, right? Find those virtues that you want in your life. They're sacred, and you pick them up and you carry them with you right here. Come on, drop down anything that is burdening you today and pick up whatever it is you feel like you need more of in your life. I need more patience. I need a little bit more time right now. Pick up some time, pick up some patience. Come on, you got this, team! You're already in that final 10. Say yes, I can for 5, 4, 3, 2, and rest.

Yes, I can because Lindsey said so. I'm doing it. I am sorry about the floor.

It's like working out with my husband. We had to get him a larger sweat towel. Oh yeah.

Oh my goodness. I can—

I like it. I can appreciate—

I can understand.

That's sweat equity.

Yeah. All right. And I am hydrated.

She's pretty hydrated. Your favorite is a 10-rep burnout round. 10 overhead triceps, 10 of everything you've done today. 10 reps. Call it the rapid-fire round. Grab your weights, crank out 10. Kaylee's burnout's on the mat, but don't get too excited because it's still hard. All right, you got 10 overhead triceps into 10 squats Grab one dumbbell, keep another close. We go in 3, 2, load and rack. Here we go. You got 10. Let's go. 9, elbows tight. 8, exhale on the push. 7, hide it, show it. 6, yes you can. If it doesn't start to get hard right here, you're in the final 4. This one should feel tough. 4, come on. Do you need heavier weights for 3? Maybe next time. Last 2. Woo!

Last 1.

No, there it is. Grab your second weight. Side to side squats, no band. Let's just get into it in 3, 2, let's go. Drop 10. You're gonna go 5 each way. Nice. 8, you got it. Chest up. Sit that tailbone between your heels. Sit into that squat. Stand tall. One of my favorite things about hearing you guys work out with us is saying you're improving your range of motion. It doesn't always have to be heavier weights. You got one more. It can be improving that depth, that range of motion. Chop and tap for 10, 5 per side. It's going to be fast. Grab one weight. Chop right in 3, 2, let's go. You've got 10, 9, 8, let's go, 7, 6, 5, 4, 3, 2, 1.

Woo!

Nice. Banded lateral shuffle. We're just gonna do shuffles, no band. Tap down, that's 1. Tap down, that's 2. 5 per side in 3, 2, let's go. Here we go. 10, 9, let's go. 8, come on. 7, you got this. Stay low.

Woo!

Last 4, 3, 2, 1. Is that 1? Do I got 1 more? I don't know. You did extra. There we go. Okay, here we go. 10 curls. You like hammer or you like palms out?

I like palms out.

All right, palms out it is. Here we go. 3, 2, let's go. Everything is harder when your heart rate's high though, isn't it?

Oh yeah. 2. 4.

3. I found the magic. You know what it is?

What is it?

Count up. 4. Now when we hit 4, we're gonna hit 5. This is halfway.

Oh yeah.

Now you count backwards.

And then it makes it easier.

Yep.

Smaller numbers.

Smaller numbers.

4.

You get it. 3. I can't even think and talk. Last 2 and 1. Here we go. Deadlifts. You got 10 of them. Bilateral. Feet are square. Here we go. Kick your butt. Kick your butt. Where your feet land, that's where we go. In 3. My grip is on fire. And 2 and 1. Here we go. And do you get— what was I going to say? What's the right word for this? Do you get— I can't think. Told. Let's just go told. I was going to say accused. Do you get accused of instructor counting on your channel? Where sometimes, you know, like the instructor's like, 10! I will say yes.

Probably more on cycling.

Okay. I would think.

I would think. Yeah.

Last 2. Last one. Oh, my grip. 10 lunges. Here we go. 10 step back lunges, 5 per leg in 3, 2. Let's go. The hardest part for me about increasing my weights is my grip strength.

Yeah.

It just starts to go.

You don't think about it until you're in the middle of it and you're like, oh yeah.

Yeah. About that.

Uh-huh.

Last 5. Here we go. Last 4. Awesome job.

3.

You're onto pushups. And 2, and 1. Nice work. All right, you ready for the finisher? You got 10 push-ups and 10 burpees. You can take the burpees any way you want. You can go dumbbell or no dumbbell. And then we got your buyout. Buyout.

Yes. Okay.

10 push-ups, 10 burpees or towel slams, any way you want them. And then glute band buyout.

You in?

She's in.

Let's go.

Hit the mat. 10 push-ups.

Here we go.

10 push-ups. In 3, 2, go! 10, let's go! 10, 9, you got this! 8, stay with it! 7, 6, 5, awesome job! 4, yes you can! Last 3, 2, 1.

Woo!

10 burpees, ready?

Let's go!

Hit the deck in 3, 2, let's go! 10, woo! Nice work, nice work! 9, you don't have to jump, you don't have to, it's just an option. 8. Yes, team!

Come on! 7.

I suppose you don't— do you get a lot of your cardio from your cycling?

Yes.

So you don't build a lot of it into your strength workouts, right?

Um, sometimes, but yeah, kind of depends on our— what we're cycling through for the month.

Okay.

Yeah. Last 3.

Yes, team!

Woo! Last 2.

Woo! And 1. Woo!

Yes! Come on!

Woo!

This is rocking, for real.

We say holy bananas when it gets hard. What do you say?

Well, I usually say tuna fish, holy tuna fish sandwiches.

No way.

Yeah, I do. I do actually. That originated on the cycling channel, but it has played over.

So we got holy bananas and holy tuna fish sandwiches.

So I'm in charge now.

All right.

Is that it? Is that it? I'm like, we're gonna just rest here for the rest of the time. Full-on stretch, but stretch after. No, I'm kidding. All right, y'all, this is the booty burnout. I had to name it booty because it's a B. Burnout is fun.

Yeah, we like what we like. We're fitness instructors. We like, uh, what is it called?

I don't even know what it's called, but—

What's it called? Someone tell me what's it called, Lindy. It's like an alliteration.

Alliteration, there you go. Yes, anytime it rhymes or there's an alliteration That's my jam.

Why are you standing in front of it?

Yes. Yes. All right. So if you want a weight, you can use a weight, 1 or 2, whatever you want to do. I'm going to use 1. I'm going to go with my 25. We're going to do glute bridge pulses. We've got 60 on, 20 off, 4 exercises. And yeah, say goodbye to your bum. Here we go. 60 on, take it up high. Now pulse it.

It's gonna be fun.

Oh yeah, this is gonna be—

You just like took it up a notch. I was 40/20s, she said 60/20s. So I mean, you gotta take up the 60 seconds. That's intense.

It was the burnout. It felt right.

It felt right. You're right. It does feel right. You gotta give a little extra. You gotta give whatever you've got left. This is where you pour it out.

Exactly. We're leaving it here. And we're— I always say we're, we're leaving the crap and we're not picking it back up.

I like it.

When we get done with this workout and you're halfway Is it burning?

Yes.

Alrighty, then it's working.

Specifically one butt cheek more than the other. I clearly have something wrong here.

Oh my goodness. Oh yeah, it's feeling good. All right, so we're gonna get 20 seconds after this and then we're just gonna continue on with some glute bridge variations. Well, just one more.

There's something about a pulse and an isometric. Is that what you were saying about the workout that we should do on your channel?

Yes, it's similar. Okay, here's 3. 2, hold it up. No, actually you don't have to because we're resting.

Just kidding. Thank you. Thank you. I was like, really? No break?

Oh my goodness. No, we got, we got a little break here. 10 more though. That's it.

So we're going to take it up.

We are going to do, we can actually get rid of the weight. We don't need the extra weight because we're going to do the abduction. So that's going to be our focus. So go ahead, bring hips high. Now press out on your band. Here we go. Press.

Good.

Keep that core engaged. You don't want to arch through your lower back, so make sure you're staying neutral. Not too high, not too low. Just right there. Right.

Just see the sweat just dropping onto my body.

Oh my word. It's all over. Like this is—

I'm gonna call it a sweaty one.

Yeah.

Sweaty. So always trying to think of a new thumbnail title. We could just go sweaty and spicy. Yes.

I would say sweaty would be completely appropriate for this one. Keep pressing, really press out on those bands. Well, hopefully you only have one. I said that plural, but maybe you're going all in today with 2 bands.

That's aggressive.

Just showing us up.

I don't know.

Okay, 15. Keep pressing. Really squeeze the glutes, like squeeze them to finish this out here. We're almost there. Keep pressing. Last 3. Here's 2 and rest it. Okay. Now you just, yep. Give it a little shake out there. Whatever you need to do to get that burn out because we are going to do bent leg. Oh, okay. Okay.

I like it.

We're going to do bent leg fire hydrant. I was like, I had it as straight leg and Lindsey's like, let's decide when we get there. I'm like, alrighty, let's do it. So Lindsey, she's on her forearms. You can be up too, whatever you're doing. You're going to keep your core engaged. And here we go, fire hydrant lift.

Originally she was like, let's do a straight leg fire hydrant. I was like, yeah, sounds good. And then I was like doing it and as we were practicing and I was like, 60 seconds, what?

I know.

Okay. I was like, she's got it. Yes, the burnout. I was like, yeah, the burnout.

If you're interested in the straight leg, straighten it up and lift.

Remember the longer the lever, the harder it is, guys.

Yeah. Oh my goodness!

Feel this in the sit, the your knee that's on the ground too.

Oh yeah, yeah, yeah.

Both are just on fire right now. Yep, yep.

So hopefully this burnout is living up to the name. And yeah, I did not see rain in the forecast today, but it is pouring over here.

I know.

Ten, ten, ten. We got it.

Do anything for ten seconds. You can. Come on, glutes. Come on, glutes.

And now for only five. Woo! That's 3, that's 2, and press it back if you need to. Just a little 20 seconds.

A little 20-second break.

You really appreciate that 20 seconds.

Yes. Work for it. All right, this is it though, right? Last one?

This is the last one. This is it. Last 60 seconds of work. Now you can tell us if a fire hydrant is longer than a burpee 60 seconds. Here we go, 60 on last 60. And squeeze, squeeze at the top. Now make sure you're not just like flapping your leg around. You probably can't with the band on, but make sure you're controlling up, controlling down.

I love the resistance band. There's just constant tension.

No, yeah, you can't. It's like you can't cheat. It's like—

There's no cheating, girls. Not even on camera.

No. And plus, if you're here, get the most out of it. So don't cheat yourself. You're here, make the most of it.

I always say, like, make yourself proud, right?

Yes.

Show up and make myself proud today.

Yes, exactly. When you show up for your workouts, you are building confidence in yourself. Like, I can trust myself.

Like, I did it. I said what I was gonna do. The follow-through, there's confidence. We are on the same page. I like this.

For sure. And you know, you're the same. Like, we're not just getting strong to say we can lift 20 pounds. We're getting strong for life, right?

Got kids to carry around and beat. I still want to beat them. I'm just not going to lie about my competitiveness. I still want to beat them.

Last one. Oh my word. We did it.

Get a little holy tuna fish sandwich.

Holy tuna fish sandwich.

There we go. Nice. I like— okay. I think we should just stay right here and stretch it out.

Let's do it.

My glute could use a little stretch.

Okay.

A little lengthened stretch. Let's just go for some legs long. Let's just take one leg over. Look at my— we were going to keep these same leggings on for the next workout.

Oh, I'm soaking. We're just gonna pull on through. I don't know if we're gonna do that or not.

We're just gonna give it a little hug here. Yeah. My— yes, this right here from those fire hydrants.

Yeah, I'm feeling it.

Love. Okay, you ever done this one? Let's go to your forearms. And then my low back. Now stay your butt on the ground, drop your feet over your way.

Oh yeah.

And touch your elbow.

Oh, okay.

Little back crack, little low back release.

Oh yeah, that's nice.

Feels good.

After that workout, amazing workout, by the way. Oh, thank you. That was so fun. So fun.

Always more fun when you get to do it with someone too. That's like the best part about working out. All right, other side, other side. Give it a nice little hug. Hit this right here. That glute meat is gonna thank you tomorrow when you wake up. Hit it with a foam roller. Yeah, yeah, you'll appreciate that.

Stretching is— I call stretching the dessert. It's like, don't leave without the dessert. What are you doing? That was the main course.

No one is sticking around to stretch.

I know it.

Yeah. But you should, because this is the best part.

You want it. It is. It is the best part.

It's like your second coffee.

Yes.

This is like the second coffee cup. You just roll into it.

You need it.

You need it. It feels good. You earned it. You deserve it. All right, team. I'm so proud of you guys for showing up today. Thanks for being here and sweating with us. If you want to check out Kayleigh's channel, we're going to link it for you right here. Awesome job.

There we go. That was awesome.

Awesome job crushing that full body workout. If you loved it, drop a subscribe to my channel. And if you love this workout, you definitely love this 2-week challenge. It's spicy, fiery, a lot of strength, a little bit of cardio built in. And if you want to check out Kaylee, absolutely go check out her channel. It's Kaylee Cohen Strength, and you can find it right here. Have a great day!