30-Minute Full Body Dumbbell Workout (Advanced Super Sets)

If you want to feel strong and accomplished today, this full body workout is for you. Get all my free home workouts when you hit subscribe to my YouTube channel or better yet, click that join button and become part of my YouTube community for more accountability and support to reach your fitness goals. All right, team, we have a super fun full body super set workout for you. I'm Lindsey Baumgren of Nourish Move Love and I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout and all you're going to need are dumbbells. Today we have anywhere from 15 to 25 pounds with us and we're going to be working through seven full body super set circuits. Each circuit has two exercises, a strength move and a power move. You're going to do the strength move for 40 seconds of work right into your power move for 30 seconds. Then you'll rest for 20 seconds and repeat that super set times two. So you're doing 40 seconds right into 30 seconds. That's 1 minute and 10 seconds of consecutive work. Then you'll rest for 20 and repeat it. This is going to be super fun, Ray. I love this format. Strength and power new format. It's going to be a lot of fun. Grab your dumbbells and let's get started with a warm up. All right, here we go. So we're going to go right into it. You're going to give me a calf raise and then a tib raise. So lift your heels off the mat. Now lift your toes off the mat. Lift your heels off the mat. Then lift your toes. We're gonna get warmed up, starting from the ground up, which starts with our ankles and our feet and our calves. And then we're gonna work our way up to our legs and then up to our arms. Nice work. Pull the toes off the mat. Heels off the mat. Toes off the mat. Two more. Heels up, toes up. One more. Heels up, toes up. Let's go into a good morning and a squat. So hands are going to come behind the head, break at the hips, push the hips back. Stand tall. Now drop into a squat. Stand tall. Push the hips back. Stand tall. Squat. Stand tall. Nice work. Hips back. Nice. Hips down. So I'm focusing here. Lengthen through the hamstrings, back of the legs, drop into a squat. Warm up the glutes and quads. Hammy stretch. Warm up the glutes and quads. Two more, two more. Can you get a little bit deeper with each one in that squat? Squat. Last one right here. Hinge and drop. Nice work. We're gonna go to step back lunges, so just step back right drive. Step back left drive. Driving through that front heel. Dropping the back knee towards the mat. Standing up. Nice and strong through that front foot. Nice, strong front knee. Shoulders stacked over hips. Go. 4. Nice. 3. Hold your lunge in. 2 and 1. 1. Just hold it here, hold it here. Take your arms. Reach back, reach up. Reach back, reach up. Isometric hold for the legs. 4. 3, 2, 1. Take the right arm up. Big reach and reach on the left. Now back to the right. Now back to the left. Now drive up high. Knees, high knees. Get them up for eight. Seven, six. Five, four, four. Three, two, one. Switch it out. Left foot forward, right foot back. Drop into that lunge. Arms up, arms back. Arms up, arms back. Two more. Hoop back. Right arm reaches. Woo. Find that balance. Left arm reaches. Nice. Back to the right and back to the left. Stand up. Butt kicks. Heels to the glutes this time. Open up the quads. Go. 8. 7, 6, 5, 4, 3, 2, 1. Take it to the back of your space. We're going to go down in, into a squat. Hands. Hit the mat, walk out. Find a high plank. Hold it here. Shoulder stacked over wrist. Core is tight. Nice. Right foot steps outside right hand. Take your right arm. Big sweep back and plant to the mat. So you're going hand to hip. Take it back, hand to hip. Plant and switch. Left foot outside left hand. Big hip sweep. Hand to hip and back. Hand to hip and back. One more. Hand to hip and back. Nice work. Step back this time. Right foot outside right hand. Just big easy twist. Gaze follows fingertips. Roll out the wrist. Set it down. Switch it out. Left foot outside left hand. Big easy twist. Roll out the wrist. Nice. Step back. Find a high plank. 2. Push ups. Knees or toes down, up, down, up. Drop to all fours. Cat, cow. Drop the belly. Wag your tail. Reverse it. Chin to chest, spine up. Nice. Find a nice neutral spine right here. Awesome job. We are gonna go into a bird dog. Opposite arm and leg, reach and extend. Hold for three, two, one. Set it down. Switch arm and leg reach and hold for 3, 2, 1. Fire up all those back extensors. Reach and hold. 3, 2, 1. Taking it up and over to your backside. After this one, hold for three, two, one. Swing it up and over on your backside. Nice. You can do two feet on the ground. Bridge. Right here. Bridge. Lifting those hips. Activate the glutes. Heels are nice and close. 4. Nice. 3. Holding at the top in 2 and 1. Hold to your option Go into an isometric single leg hold, lifting one leg off the ground. Take your hands, drive them into this knee, stabilize those hips, stabilize the glutes and core. For three, two. Switch it out. Other leg. Here we go. Push into it. Hold. Come on. The harder you push, the harder it is. For three, two and one, roll all the way down. Roll yourself all the way up to a standing position. We jack it out right here, Rachel. Let's go. Jacks or taps. Jacks or taps. For 8, 7, 6, 5, 4, 3, 2. Hold it wide, hip, side, center, side, center. Driving off that bent knee. Outer glutes, inner thighs. Four, three. Nice. Two and one. Let's go. Lateral pushes. Just push, push, push, Go. Eight, seven, six. Finish that warm up right here. Four, three, two, one. Nice and warm. How about you? Feel good? Feeling good. Grab some water. You got seven supersets. We're jumping into the first one. We go legs, arms, legs, arms. Alternating. First one is legs. We're going to hit squats right away. You got two moves, 40 seconds of strength, right into 30 seconds of power. So I'm going to show you your two moves back to back. One heavy dumbbell here. Grab my 25 goblet squat. OK. The dumbbell is connected to my sternum and my collarbone. Drop into a squat. Elbows fall in right there. You're here for 40 seconds and then you're going to go right into with me. A touch and go, jack, touch, go, touch, go, Touch, go. Rachel has your modification. Okay. If you don't feel good about the hand switch, you can always put two hands on the dumbbell. 40 seconds of goblet squat. 30 seconds, touch and go. Are you ready? Let's go. Let's knock it out. Rack it. Goblet squat in three, two. Let's go. Dropping into that squat. Drive away from the floor. Elbows are falling right in between my inner thighs. Nice work. Inhale, down, exhale, push. Nice. Squats right here for 40 seconds. So, a little bit longer on the strength, a little bit shorter on the power, right? But it's 1 minute and 10 seconds of consecutive work. So pace yourself. Knees are driving out towards my outer three toes. Drive away from the floor. Stand up. Awesome job, team. Nice love. Starting to work out with a good goblet squat. 10 more seconds here and then you're going right into that 30 seconds of power. Touch and go with me. Rachel's got your taps for your modification. Transition in three, two. Let's go. Here we go. Touch, go. 30 seconds. Hup, hup. Nice. Jacking it out. Nice. Drop into that squat. Pull the inner thighs together with each jack. Hup, hup, hup. Nice work. Yes. Team, your rest is on the other side of this. Push power right here. 10 more seconds. Go up. Go up. Nice finish. 5, 4, 3, 2, 1. Set it down. Nice work, Rach. Way to go. Rest for 20. Do those two moves again. 40 seconds of goblet squats. 20 seconds or. Sorry. 30 seconds. Touch and go. Rest again. Breathe it out. Yeah. Back on goblet squat in three, two. Let's go down. Squat it out. When in doubt, squat it out. We say, love the good goblet squat to start off the workout. And you're going to get to alternate two rounds here on the legs, and then we're going to transition two rounds on the arms. Nice work, team. Inhale, down, exhale, stand. Inhale down, exhale, stand. Nice work. 20 down, 20 to go. That quick transition right into that touch and go. You love this good strength and power workout. That's kind of like the traditional NML workout. It really is. Looks like muscle endurance, right, too. Yes. We all transition in five. Nice. Three, two, transition. Here we go. 30 seconds. Hup, hup, hup. Nice work, team. Yes. You got this. One rep at a time. Here we go. Push. 20 down or. Sorry, 20 left, not 20 down. Whoo. Whoo. Finish strong. Last time you do this move right here, you're out in 10, nine. Let's go. Let's go. Finish. Five, four, three, two, one. Yes. Press so you want. Yeah. One way to start a workout. All right, back. Grab some water. Balance. Back row or single arm? Back row with Rach into a burpee. Back row. Just gonna knock it out right away today, guys. Getting into it. Here's me. Let's go. Row on the left or row on the right. Left foot on the ground, right foot up. Row here for 40. Then I'm gonna put my weights down, and I'm gonna go into a burpee. Back row for 30 seconds. Rachel's got a row and a clean single arm. Back row, balance. Back row. Pick your level. Okay. Rowing just on that right arm first. 40 seconds. In three, two. Let's row. Okay, I'm right here. Two point. Back row. Right leg is floating, right arm is rowing. Hips are square to the ground. Soft bend in my left standing leg. Gonna fire up that gluten, that hammy. Little bit of support here on this dumbbell. Could always use a bench, a chair, a countertop. Nice. Rachel's got both feet on the ground for support. Pick your level. Awesome. Job. Nice work. Nice flat back gaze is in front of you. You're here rowing on the right for 10 more seconds. You only do each side once. Finish strong. Transition, burpee double. Back row with me. Back row, clean in three, two. Let's go there. So I jump back, jump in, up row, hit the deck. Back in, up row. Nice work. Rachel's got a back row. Clean. Pick your level. Come on. One rep at a time. It's just 30 seconds. Yes, you can. Yes, you can. 10 more seconds here. 10 more seconds here. Finish strong, team. Nice. 5, 4, 3, 2. Recover. All right, do it again. Other arm, left arm rows. Then we go into that double. 10 more seconds. Breathe it out. Strength and power. Whoo. This time, right arm rest, left arm rows. You're there in three, two. Let's row. Balance is optional. Either way. Hips are square to the ground, pulling elbow to hip. Squeeze at the top for a second. Lower with control. You might notice your balance is better on one side than the other. That's totally normal. Unilateral training is great for us. We're unilateral creatures. That means single sided training. Also an opportunity for you to challenge yourself to try and go heavier because you're just working one side of the body at a time. Nice work, guys. Catch your breath here. You're here for 10 more seconds. Back to burpee. Back rows with me. Back row, clean with Rachel. We all transition in 3, 2, and 1. Let's go there. Right into it. Jumper step, back up, double row. Nice work. Transitioning back to legs after this, guys. Transitioning back to legs. Come on. 20 seconds left, one rep at a time. You're standing up in 10 seconds. Finish it. Drop those weights, we recover. Come on. Finish strong. Right here. Five, four, three, two, and recover. Two circuits down. Grab some water. Circuit three. Back to legs. We're gonna go lunge and bicep curls. We're gonna combine legs and arms, actually. Lunge, hold at the bottom curl, stand up. All right, see if I can stick with these twenties. Lunge and curl. You're going to drop the weights and go into alternating lunge drops with me. Clams with Rachel. Alternating knee slams with Rachel. All right, so it looks like this. Step back, right hold, bicep curl, drive up, step back, left, hold bicep curl for the power move. I set it down, I go right together, left, left together, right together, left together. All right. Lunge drops, slams, ready, rage. Let's go, let's go. Circuit three, circuit three. Here we go. Lunge and curl, step Back right. In three, two, go. Step back, right. Hold, curl. Drive up through the left. Switch step back, left. Hold, curl. Nice work. Big full body. Full body workout here today. Getting into some compound moves. Isometric hold for the legs, upper body, bicep curl for the arms. One rep at a time. Good news is you get to drop the weights and go bodyweight only for your power. Sometimes that's not good news though. Sometimes that's harder, I think. Right, I hear that. 10 seconds here. We all transition lunge drops or knee slams in 5, 4, 3, 2. Drop them. Here we go. Right together, left together. Down, up, down, up. Power move right here. Yes. Rachel, how can you add some power? How can you add some intensity right here? Come on. Strength and power. Strength and power. 10 seconds. Let's go, team. Power through right here. 5, 4, 3, 2, 1. Way to go. Legs, legs rest. One minute of consecutive work is not easy. Yeah, it's brutal. Especially when we do 40 seconds normally. Yeah, you feel that extra time. Lunge and curl. Lunge and curl. You're there in three, two, step back, right, hold, curl. Nice work, Rachel. Step back, left curl. Shoulders are staying stacked over hips on stepping back to train tracks. Nice and balance. Hold and curl. Hold and curl. Dropping that back knee down towards the mat. Curl. Come on. You only do each circuit twice. You only do each circuit twice. Let's go. Drive up right through the middle of that foot. Drive up. Come on. Come on. You got this, team. 10 more seconds here in lunge and curl. 10 more seconds here. Transition lunge drops or knee slams for the final time. In three, two. Set them down. Let's go. Right into it. Come on. Down, up, down. That's what makes this workout very challenging. Strength right into power. Strength right into power. Come on, team. You're working for that water break. You're working for that water break. Keep pushing. It comes in 10, 9, 8, 7, 6. You got this. Finish. 4, 3, 2, 1. Legs on fire. Grab some water, guys. Grab some water. Your workouts are only as good as your hydration and your fuel. We are big fans of fueling your fitness around here and that means a high protein diet for me. I love front loading my day with protein. My current favorite breakfast is an everything seasoning bagel, three eggs, some avocado on the bagel, and a couple turkey sausage links. Which is why I'm so pumped to partner with Jones Dairy Farm on this workout. You guys. Jones Dairy Farm is a seventh generation family owned company that makes all natural sausages. We love them as Minnesota folks. They're based in Wisconsin, so our Midwest hearts love them. Not only for that, but I love them for their clean ingredient sausages. You guys, they are free of the big nine allergens, certified gluten free, no msg, no nitrates, no additives or artificial preservatives. I just love a simple, clean ingredient list. And Jones Dairy Farm gives me that so I can feel good about serving it to myself and my kids every single morning. If you want to learn more about where you can find Jones Dairy Farm, in a grocery store near you. I've dropped the store locator link in the description below. Give it a click. Find Jones Dairy Farm, add it to your morning breakfast routine. Increase that fuel and that protein. Love it. Woo. All right, you guys, back to it. Back to it. Circuit four. We're going back to arms. We are doing a kneeling. If you're with me, single arm press. Rachel is going to stay standing for this single arm press. All right, we'll start on the right. Right here. Single arm push and lower. Push and lower. You're there for 40 seconds. After you finish that, you're going into 30 seconds of a push up, plank jack. One push up, two plank jacks with me. Rachel's got one push out, press jack, press jack. One push out, two press jack. So it looks like this. Push up. Jacket. Jacket. All right, one pushup, two press jacks or plank jacks. Starting on the right, I'm coming into a half kneeling position here. Single arm shoulder press in three, two. Let's go. Rage. Exhale up. Inhale lower. With control. Exhale up. Going down to a kneeling position can sometimes be revealing to you how much you do use your lower body during an upper body exercise. So if you truly want to take your legs out of the equation, dropping down to kneeling for shoulder presses or bicep curls does it just add some intensity, you guys. You'll see me dropping to a lower weight here so I can survive all 40 seconds on the right arm, keeping those ribs tucked down towards those hips. Ten more seconds here. If you're with Rachel. One push out. Two press jacks. If you're with me, one push up. Two plank jacks. We transition in three, two. Weights are down. Here we go right into it. 30 seconds. Push up, jacket. Jack it. Push up. Jack it. Jack it. Nice push up. Lead with that chest. Jacket, jacket. Nice. Pushup. 30 seconds. Yes, you can. You can do anything for 30 seconds, team. Two jacks. Come on. Chest and shoulders right here. One pushup, two jacks. You are in it. You're in it for five. Four, three, Four, two. And you're out. Shoulders. Doing shoulders and then going into push ups. Hard. Yeah, brutal. Hard. Just hard. One word. Hard. Here we go this time. Whoops. Other leg up. Right leg up. Pushing just on the left arm this time. Shoulder press just on the left arm. You're there in three, two. Let's go. Push lower with control. Push lower with control. Nice work. There's those shoulders. Big, strong shoulders and chest. Working your upper body push muscles. In this circuit, we'll transition back to legs first. Circuit 5. Keep going 1 rep at a time. You guys are so stinking awesome. Come on. 20 down, 20 to go. Shoulders, always give me the closed eyes, squinty face. I don't know about you, Rachel. Yeah, it's just like grade it and get through it. You look at Rachel and she's just smiling in workouts. And I'm just giving you the ugly face for five, Four, three, two, and one. Here we go. Push up. Plank jack. Two of them with me. Let's go. Right into it. Pushup. Jack it. Jack it. If you need to drop to your knees for the pushup, can you pop to your toes for the plank? Jacks one pushup, two jacks. So you can always drop to knees. Take the pushup, pop to the toes. Jacket, jacket. That's a great option. Drop, push up. Pop. Jack. Jack. Nice work. Come on. You're there. Five, four, three, two. And you're out. Nice work. Arms are noodles. Arms are noodles. All right, deadlifts. We're gonna go into a staggered deadlift. We're back to legs, guys, for circuit five, back to legs, staggered deadlift. We're gonna get to hamstrings. So we did squats, we did lunges. Now we do deadlifts, and we're add some lateral movement, too. All right, Rachel, load them up heavy. We're gonna go stagger. Deadlift. Right foot forward, left toe popped. Hinge, hinge, hinge. Stand tall. That is your strength move. We'll do one per side. Your power move is again, no weights. So what you're going to do is give me a lateral lunge. Rachel's gonna give you a knee drive. I'm gonna go lateral lunge into a power bound, adding some power if you can. Okay? And we'll hit each side just once. Let's go. Let's do it. Stagger. Deadlift. Right foot forward, left leg back. Okay? 80% of the work is in that front right leg. We go in three, two. Let's go. Pretend like you're crushing oranges in your armpits here. Activate the lats. Nice strong back. Nice strong hamstring. The deadlift is just as much as a back exercise as it is a hamstring and glute exercise. Right? Nice strong back right here. 40 seconds again. Go heavy. You're only doing it once per side. Load it up, load it up. We're going to stay on that right leg. We'll go lateral lunge to the right to start. Option, just give me a knee drive with Rachel. Option, give me that power bound. If you want to add some explosivity to your workout today. Come on, guys. 10 more seconds here. Transitioning, dropping the weights. Lateral lunge, right drive in three, two, two. Set them down. Here we go. Here we go. Hit right, drive. Hit right, drive. Hit right, drive. Hit right, drive. Nice work. Getting you moving laterally. Great way. Add some power and explosivity here. Whoop. Come on. Really power up off that leg. Power up off that standing leg. Drive it up. Let's go. Let's go. Almost there in the final four. Three, two, recover. I like that move. Very athletic, very athletic. Now left leg forward. 80% of the work in the left leg. And then we'll do lateral lunges to the left. Burning out the left side, raising that heart rate. I like it. Here we go. Grab your weights. You're on in three, two. Let's go. Hinge and change and change. Stand tall. 80% through that left load of that front hamstring. Oranges are crushed in the armpits. Oranges? Isn't that like oranges jersey thing or something? I was trying to say oranges and arms, but at the same time, I think it is a regional accent. Normally you guys get our Minnesotan, like the. Oh, sure. Oh, yeah, right. I did say I was from Minnesota when we mentioned Jones Dairy farm and they're being from Wisconsin, I should ask, I wonder if people know, can you notice my Minnesotan accent? Like, is that a thing? Ten more seconds here. Hitting left, lateral lunge, left drive out of it in three, two. Drop those weights. Here we go. Hit left, left. Power up. Come on. Hit left, drive up. Here we go. Hit it. Drive it. Add some explosivity to your workout right here. Train like an athlete that everyday stay at home. Average athlete. That's what I am. Anyone who does these workouts, you're an athlete. Come on. 10 more seconds. 10 more seconds. Finish strong right here. Let's go, team. 5, 4, 3, 2. You're out. Way to go, rage job circuit five. Done. We go through circuit six and seven on the mat. We're gonna go back to arms, chest, triceps, glutes, and abs for circuit six. Circuit seven is all about the abs. Two circuits left, guys. Two circuits left. Okay, here we go. Hitting the deck. What do we got? Single leg glute bridge and skull crushers. We haven't hit those triceps yet, so it's about time we give them some love. These big, heavy weights out of the way. How fun is it to be a woman throwing around some big, heavy weights, yelling, all right, here we go. Option glute bridge, hold. Option single leg glute bridge, hold skull crushers for 40 seconds. Right here. After you get through those 40 seconds, make sure I'm not going to hit you. Rich. I'm going into a chest fly, knee tuck. Out, in, out, in. All right, we're going to stay on your backside for the entire time. Chest and triceps. Doesn't matter. Pick a leg or have both on the ground. Skull crushers. 40 seconds. In three, two. Let's go. So it's an isometric hold for the glutes and hammies. That heel is nice and tight to the glutes. Rachel's got two feet on the ground. You can do one foot or two. And then we go for the skull crusher where we're isolating the tricep. The back of the arm means I'm breaking just at that elbow joint. Bend and extend. Inhale down. Exhale. Push those weights up overhead. Triceps right here. We haven't hit those yet. In this full body workout, we've had every other muscle group almost isolating the glutes and hamstrings and adding some triceps. Ten more seconds here. Right into that chest fly. Single or double leg kick out. In 3, 2, and 1. Back is on the ground. Here we go. Exhale out. Inhale up. Exhale out. Inhale up. You can go single or double leg. Longer the lever, harder it is. Straighter the legs, more tension on the core. Pick your level. Inhale out. Exhale up. Pull those weights together soft, bending those elbows. You got 10 more seconds here, and then you're resting. Come on. Finish strong. 5, 4, 3, 2, and recover. Set those weights off to the side. 20 seconds to just shake it out. Lay here on your back. We do the other side. Isometric glute bridge hold skull crushers. You're back there in 10 seconds. Here we go. Big inhale through the nose. Open mouth. Exhale. Grab your weight. Set yourself up. Lift those hips. Other leg. Three, two. Skull crushers for 40. Skull crushers for 40. Here we go. Inhale, down. Exhale, Push. You got it. Nice isometric hold right here. One rep at a time. Come on, come on. Finish this workout nice and strong. We love a good full body strength and power day. Hitting every single muscle in the body today. Come on. Do those weights feel heavy? Ooh, mine do. Triceps are feeling it today. Come on, baby. Triceps. 10 more seconds on the triceps. Chest fly, knee tuck. It's where you're gonna go. In five, four, three, two. Drop the hips. Here we go. Soft bending those elbows. Kick it out, pull it in. 30 seconds, right here. Arms and abs. Arms and abs. We're gonna isolate just the abs. Next we're gonna add a little bit of a cardio finisher. Finish strong, finish strong. You got this, team. One rep at a time. Nice work. Here we go. Ten more seconds. Ten more seconds. Yes, you can. Right here. Whoo. Five, four, three, two. And you're up. Yes, team. Way to go. Circuit six in the books. Are you ready, Rachel? Circuit seven. Whoo. We've got abs on deck. We've got abs on deck. All right, we're going for it. You're in a plank. Rachel's gonna give you a goblet march. I'm giving you a plank drag. Plank drag for 40 seconds. All right, Taking that weight, holding that plank, pulling it side to side for 40 seconds. And then we're all coming up to high knees for a 30 second burnout. High knees. Just run it, run it, run it for 30 seconds. That's your power move. Two times, right? This is it. Let's go. No bonus round. This is it. Plank drags and high knees. Plank drags and high knees, and you are out of here today, guys. Come on. Yes. Two minutes of work. You got it left in you? I think so. I think so. Here we go. Plank drag. Set it up. 42nd. Timer starts in three, two. Let's go. If you're with me, take a nice wide base with those feet. Keep those hips from moving side to side as you transfer that weight across that midline. Nice work. How far can you get that weight outside your wrist? That's your challenge. Slide it across. Shoulders are staying stacked right on top of those wrists. Nice work, team. Rachel's got your standing modification goblet march. Those abs are fired up, those shoulders are fired up. Right here. For 10 more seconds, we all meet in a standing position. Run it out. High knees, that's where we go. In 4, 3, 2. Get that dumbbell out of the way for safety. Let's go. 30 seconds. Run it out. Get those knees up. Up, up, up, up. Come on. It's your 30 seconds. What are you gonna do with it today? Drive those knees up. Pump those arms. Get those knees up. Up, up, up. Come on. Whoo. 30 seconds. You got 10. Run it out, run it out, run it out. Let's go. Get Those steps in. 4, 3, 2, 1. It go. Ins. Love a workout that gets me some steps right. You know, I got a step goal of trying to get 10,000 steps every day. When you're strength training, it's not always easy. You'll get a ton of steps during strength workouts. Gonna give you some steps today. One more time, one more time. 40 seconds. Plank drag in three, two. Let's go. This is it, guys. Last minute of work right here. Plank drags, high knees, and you are stretching, friends. Plank drags, high knees, and you are stretching. Let's go. Come on. Pull that weight across that midline. Such a strong core today. Took that one little far too powerful. Too strong. Too strong. Don't know my own strength. Come on, keep pulling. I know your shoulders are on fire. So are mine. 10 more seconds in these plank drags. We all stand up and we run it out. We'll add some lateral movement. Four, three, two. Let's go, Rachel. Let's go lateral this time. Chop, chop, drive. Chop, chop, drive. Come on. Get you moving in all planes. Finish strong right here. 30 seconds. Yes, you can. This is it. Finish strong. Hup up. Yes. Final ten, nine. Let's go, guys. You got this. Whoo. Five, four, three, two, one. Way to go. Nice work, Rach. So stinkin. Proud of you. Whoo. Heart rate high strength and power A format I know you guys love. Hope you come back and do this one again. Fan favorite around here. Rach, you ready to stretch? Yeah, let's. I'm ready to stretch. Let's go down to our backsides. Feels good. Finish a workout. Here we go. Just go for a nice V. Sit right here. Get nice and wide. All right, Take your left hand. Reach it over to the right as you take your right hand up and reach it over. Just reaching arms as far away from each other as possible. Stretch through the back, low back, upper back. Nice. Come back up. Switch it out. Reaching right arm away from left arm. Reach it, reach it, reach it. That feels good. Open up that low back, low side. Right here. I feel it. Feels real nice. All right, bring it in. Legs kick straight out. Right Here. Hamstring stretch. Reach up sitting on your sit bones. Hinge, hinge, hinge, hinge, hinge. Hold till you feel that nice stretch. Hold it for 3, 2. Now collapse. Grab those toes. Round it out. So proud of you for showing up today. Solid strength and endurance workout, you guys. Awesome, awesome work today. Take the right ankle, cross it over your left knee. Pull your left heel up as tight as you can to your glutes. Feel a nice little outer glute stretch here. Sit up nice and tall. Shoulders are the ears. Nice option to stay here. If you want a nice little back stretch. Drop the legs over to the left. Take your right elbow all the way down to the mat if you can. Nice little spinal twist there. That feels really, really good. Awesome job. Bring it up. Switch it out. Kick them out this time. Left ankle over right knee. Pull it up. Sit up nice and tall. Nice little outer outer glute stretch there on the left. Option to stay here. Option to drop the legs over to the right. Left elbow wraps down to the mat. Nice spinal rotation. Low back stretch here. Awesome job. Thanks so much for sweating with us today, you guys. Really appreciate you showing up, putting in the effort. I hope you feel stronger because of it. We'd love to see you back on the mat for another workout soon. Awesome job knocking out that full body workout. I hope you loved it. If so, hit subscribe to my YouTube channel. I've queued up another workout you might like here or I'd love for you to join me for a solid two week strength challenge. You can find it all in this playlist right here. Have a great day.