30-Minute Full Body Dumbbell Workout (Strength, Power and Abs)

Hi, I'm Lindsey Baumgren of Nourishment Love and this is your full body Dumbo workout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. Welcome, you guys. It's a special day at nml. As you can see, I have some friends on set with me today and we're gonna get into a full body dumbbell workout, a brand new format we've never done before. Strength, power, and abs. You guys have done strength, power, isometrics. Today is strength, power, and abs. I'll introduce the amazing Rachel.

Hi.

Because you know and love her. But we have someone new on set. We are joined by Katie, who is a YouTube community member of our team. And we're excited to have you with us, Katie. She's a local Minnesota mom of three kids under three. That's just holy bananas in itself. But the fact that you're here with us, Katie, tell us a little bit about yourself.

Yeah. So your workouts have gotten me through all three pregnancies. I have two boys and a girl, and my girl was the hardest, so I really had to double down on the workouts and it's just been awesome. So thank you.

Amazing, amazing. Three kids under three and she crushed our pregnancy workout programs. And now she is crushing the doctor because your youngest is like four months. She's four months postpartum and just crushed metcon, like, did our metcon program, like, hardest program and did it at four months postpartum. So we're so pumped to have Katie on set with us. It's always fun to see a real mom just doing our workouts at home just like you guys. We love this community and we're so grateful you're here. Let's jump into today's workout. It's going to be a full body strength, power abs. You have four big circuits. Each circuit has three moves. A strength move, a power move, and an ab move. You're going to do each move for 30 seconds of work followed by 15 seconds of rest. Repeat each circuit times two, close it out and move on to the next one. You guys ready to do this thing? Let's do it. Let's get ourselves warmed up. We're going to get right into it today. Feet are shoulder width distance apart. Bring your hands up right behind your ears. You're going to go into a kang squat. So it's going to be that hip hinge that drop into the squat. The hips go high and Then you stand tall. Push your hips back, drop into the squat. Stand tall and then stand up nice. So it's a hinge, a squat. Drive up and stand up. Hamstrings. Drop and push and drive. Nice work. So your hips back, hips down, hips high. Two more. Two more. Hinge, squat, push. Stand tall. Last one. Hinge, squat, push. Stand tall. When you get to the top, big shoulder sweeps to the back. Alternating arm circles. Right there. Sweep it for 4, 3, 2 and 1. Take it to the back of your space. I'm gonna come back to meet these guys. We're going two squats, one plank walkout. Here we go. Down, up, down. This time, hands at the mat. Walk out. Once you get there, hold it. Two. Two shoulder taps. Tap and tap. Walk back in. Do it again. Two squats down, Hoop down, hands hit the mat. Walk out. Hold it here. Shoulder tap, shoulder tap. Walk back in. Nice. Here we go again. Down, up, down. Getting nice and warm today. Walk it out. Hold it here. Tap and tap. You got one more time, guys. One more time. You can always take those planks from your knees if you need to tap hands, hit, walk out. Hold it here. Shoulder taps for eight. Seven, six. You got it. Five, four, three, two, one. Hold that plank. Step right foot outside right hand. Nice, easy twist. World's greatest stretch. We love to love it. Drop the elbow down towards the calf, shin, ankle, shoe. Open it back up, set it down and switch it out. Step left foot outside left hand. Easy twist. Drop the elbow down to the calf shot. Ankle shoe, open it back up, set it down and do it again. This time, right foot outside right hand. Big twist. Set it down. Switch out. Left foot outside left hand. Big twist. Set it down. One more each way, guys. One more each way. Opening up those hips feels so good. Nice work. Hang with it. Last one. Step back, Find that high plank. Two push ups, knees or toes down. Hup, down, hup. Hit the deck on all fours. Nice little cat cow. Drop the belly, lift the chin and reverse it. Spine goes up towards the ceiling. Tuck the chin to chest. Nice drop. Find a nice neutral spine. Right here. We're gonna go over to our backside. Actually, we're Warm up the glutes. Some glute bridges today. You can go double leg or single leg. Lift and lower squeeze option single leg right here for eight. 7, 6, 5, 4, 3, 2, 1. Both feet on the ground. Hold your glute bridge high. Now go calf raise. Lift and lower. Lift and lower. Nice work. Right here. Go.

Four.

Back to single or double leg bridges in two. And one. Switch that leg if you need to bridge down. Go. 8. 7, 6, 5, 4. 3. 2. And 1. Nice work, you guys. Roll it on up. Fingertips face your butt. Legs are bent. Nice little reverse tabletop. Just open up the front side of that body right here. Big inhale, exhale, sit it back. Roll up and over. Slow burpee step in. Slow burpee step ins. Here we go. Step that right foot, the left foot. Stand up. Take it down. Switch that lead foot. Nice. Left, right. One more each way. One more each way. When you get to the top, you're going to jack it out after this. Last one. Last one. Right here. Get to the top. Get to the top. Jacks or taps. Jacks or taps. Let's go. Go. 8. 7, 6. 5. Hold those feet nice and wide. 2, 1. Hit side to side. Hit side to side. Nice work. Lateral lunge. Drive off that bent knee. Nice work. I'm just praying my voice holds up for this whole workout. You guys. You start to crackle. We're getting there. Come on. Hanging in. Go. Four. Nice. Three, two, one. Bring it in. High knees for the finish. High knees for the finish. Eight, seven, six. You got it. Five, four, three, two, one. You warm, Katie?

I'm warm.

She's warm. We'll get the high five. We'll do.

There we go.

That's better. Solid contact. Grab your water. We're gonna get into circuit number one. We go strength, we go power, we go abs. We're gonna start on squat right away. Go heavy if you can. You're gonna give me a squat side to side. So the weights are gonna come between your legs. I'm gonna step to the right, hold two, clean to the top, step left, hold at the bottom for two and clean. So you're going to hold the squat for a two count at the bottom. Clean it up to the shoulder. The clean is optional. Two pulse. You could do a two count, side to side, squat, or add the clean. All right? And then we're going to add some power. Let's start on the strength. It's 30 seconds. 15 seconds to recover between moves. Take the weights between your legs. You are going to step to your left or. Sorry. Let's go right. Let's go right. Step to your right. In three, two. Let's go. Hit right. Squat. Hold two. Clean the weights up to the shoulders. Step left. Hold. 2. Clean them up so you're holding at the bottom. And then you got to drive through those heels, drive the hips forward to power the weights up to the shoulders. Drive, hold two Drive. This is your strength. Move two. Drive. Hold. Two. Drive. Nice work, team. You got it. Drive. Stay with it. Final five. Four, three, two, and you're out. Now take those two weights, set them apart. You're gonna give me a lateral push with a clean. So I'm gonna go on the right. Push left, grab left, clean. The way you push is the hand that grabs. Start. Right, push left in 3, 2. Let's go. Push left, grab left, clean. Set it down. Push right, grab right, clean. Right up to the shoulder. Lateral push, clean. This is your power. Thirty seconds of strength into 30 seconds of power. Thirty seconds of strength into thirty seconds of power. Come on, we go abs next. We go abs next. Yes, you can. Right here. Push. Clean. Nice. Final five. Four, three, two. You're out. Keep one weight. You're going to put it between your hands. Rachel's got your standing option if you're with me. Four cross body drives. One, two, three, four. Hop into squat. Push the weight out. We go in three, two. Let's go. Drive. One, two, three, four. Hop to squat. Grab your weight. Push it out. If you're with Rachel, you're just doing the same thing in a standing position. Four, hop to squat. Push that weight out. Set it down. Jumper, step back. One, two, three, four. Hop to squat. Come on, push it out. Finish it. Last. 5, 4, 3, 2. You're out. Nice work. Circuit one. Do it again. Those are your three moves. You're gonna do it one more time. Two times per circuit. Side to side, squat clean. Side to side, squat clean. Grab your weights. We'll step left this time. We'll step left. Weights between your legs. Hold for two at the bottom. Power up to the top. Stepping left in three, two. Let's go. Hit left, hold two, clean. Hit right, hold two, clean. All right, Katie, you said you've been working out with us for three years, right?

Yep.

Been through our pregnancy programs. Oh, yeah. Favorite workout on the NML side, if you had to pick one favorite and.

Least favorite is pyramids.

Oh, man. She's a pyramid lover. Anyone who likes a pyramid is straight up crazy town.

I like them after they're done.

5, 4, 3, 2, and 1. I'm really grateful we're not filming a pyramid right now. I'll just say that. I don't know. I started filming pyramids when I was in my 20s. Now I'm in my 30s. I can't hang. Here we go. Push left, push left and clean. Push left and clean in 3, 2. Let's go. Push left. Clean that weight up. Set it down. Push. Right. So you like the strength and power combo?

I do.

You're getting it right here. Strength, power and abs. Come on, push. And clean. Clean. You got it. One rep at a time, 30 seconds at a time. Nice work, team. Stay with it. 10 more seconds here. 10 more seconds. We hit the deck, plank and knee drive in five, four, three, two. Set it down. One weight between your hands. Four cross body, knee drives. One. Pop up to squat, press out. Rachel's got your standing option. Rachel's got your standing option. Cross body, knee to elbow in three. Set it up in two. Let's go. 1, 3, 2, 3, 4. Step or jump to squat. Grab that weight. Push it out. Set it down. Step or jump back. 1, 2, 3, 4. Step or jump up. Grab it. Push it. Nice work, team. One, two, three, four. Step or jump up. Come on, finish it. Five, four, three, two, one. Nice work, team. You're out. Circuit one. Way to go, Katie. Way to go, Rage. Crushing it, guys. On to circuit two. Grab some water. Circuit two. We got biceps and shoulders. Alternating curl press. Alternating curl press. Into a fun new move. The burpee row. Row. The burpee row. Row. It's a pendulum row. I'll show you when we get there. We're going to start. Alternating curl press. Let's go. Palms face in. Curl punch on the right. Curl punch on the left. Because you're alternating, you have the opportunity. See how I phrase that? You have the opportunity to go heavier because you're alternating arms. You have the opportunity today. Will you take it? Come on. Here we go. In three, two. Let's go. Curl press on the right. Nice. Curl punch on the left. We love a good opportunity, a good challenge. What would you say you're working towards right now, Katie? What are your goals?

Push ups on my toes.

I like it. I like it.

And using 15 or 20 pound weights, we'll see.

Yeah.

Move up from those tens eventually.

So, hey, that comeback game is so humbling. So stinking humbling. 5, 4, 3, 2. Give me one more on the left.

Left.

There it is. Nice. I'm going to show you that power move. You're going to hit the deck. You're going to give me a plank. Row right. Hop up. Row left. Right on the ground. Left at the top hip plank. Row right in three, two. Let's go. Rachel's got your standing option. It's a row clean row clean left. Nice. Hit the deck right at the bottom. Come up left at the top. Nice. We'll switch sides next time. Through right on the bottom. Up, left on the top. Rachel's gonna sound that new move alert for us. New move alert. There it is. Nice work, team. Come on. 10 seconds. 10 seconds. Let's go, guys. Finish it right here. Last five, four, three, two, and one. Nice work, your abs. One dumbbell. One dumbbell. We're go standing core. We'll go right leg. Left leg can float. Dumbbell. Left hand, single leg. Deadlift. Can you get opposite hand, opposite toe up. Three, count farmer hold. Three, two. Let's go. Left hand, right toe up. Hold it. Hold for three, two, one. Do it again. Option is to stagger. Whoo. The deadlift. Come on, focus. Take out the taps. Three, two, one. Katie, I'm amazed at your balance and control right now. That was one of the hardest things for me to get back post pregnancy.

I feel like I was a dancer growing up, so.

Okay.

Built in.

She's got the bar workouts on. On lockdown. There's one tap. Nice work. Finish it. You got one more, one more. Deadlift up. Hold. Hold for three, two. You're out. Nice work. Back to the top. Alternating curl, press. Alternating curl press on the biceps and shoulders. Back to the burpee. Power pendulum row and deadlift. Other side. We go in three. Curl right in two. Let's go. Curl push. So do you like the bar workouts?

I do. I love them. I love choreography, so.

Oh, gosh, like a little dance? You'll have to come back and film one for us. That's the hardest workouts for me is the choreography. Because, I mean, I like a good time. I'm not very rhythmatic, not very good at that. It takes a lot of effort for me to coordinate the choreography, but it taught me really good transitions and writing workouts. It teaches you good skills. Yep. 5, 4, 3, 2, and 1. This time, row left at the bottom when you're hitting the deck. Right at the top. Left on the floor, right at the top. Left on the floor, right on the top. Here we go. Burpee, row. Burpee, row, row at the bottom. Row at the top. In three, two. Let's go. Hit the deck. Row left. Hop up. Row right. Nice. Hit the deck. Row left. Nice. Hop up. Row right. We always love to throw in new moves at you guys, but most of all, we love to hear what you think of them. What do you think of these new moves? It's fun to see them, and we want to hear your feedback if you want to see them brought back. Come on. 10 more seconds. 10 more seconds in this move. Yes. You can finish it. So strong. Last five, four, three, two. You're out. My hair is everywhere. Need the braid.

I know.

The brain in the bubble. The brain in the bubble. I need to up my game, dumbbell. Right hand standing on your left foot. Single leg deadlift, three count, farmer carry, hold in three, two. Let's go. Finish off Circuit two. Left hand or right hand? Left toe up. Oh, there's the tap. Hold the knee for 3, 2, 1. Find that focal point. Right hand, left toe, come up. Hold that knee up. Knee in line with the hip for 3, 2, 1. Standing core. So challenging. Come on. That foot is a tripod. Big toe, pinky toe and heel. Drive them into the ground. Grip that ground. Hold it here. Hold for three, two. You're gonna give me one more deadlift and you're out. One more single leg deadlift and you are out of here. Nice work, you guys. Two circuits down. Way to go, Katie. Nice work. Two to go. Two down, two to go. Let's finish it. Moving right into circuit number three. You've got one dumbbell. We're gonna start to move a little bit in all planes. One dumbbell. Let's go, dumbbell. Right hand. I'm going to hit left. Clean it up. Step back, right. So hit left for lateral. Step back right, hit left, step back right, hit left, step back, right. It's confusing, right? I can't think about it too much left and right. You just got to do it. I'm a visual learner. I gotta see it. We go in three, two. Let's go. Hit left clean. Step back right up. Hit left clean. Step back right.

Up.

Hit left clean. Step back right. There you go. Driving to that front heel. So driving off that left leg. Now driving up. So you're keeping the tension on that left glute and left quad. That's where we're keeping the tension. We'll do the right side next time. Finish it right here. Last five. Four, three, two. And you're out. No weights for your power. No weights for your power. We had this in a 15 minute hit and I loved it. So I'm bringing it back. Prisoner, get up. Rachel's got alternating step back, lunge drive. I'm going up. Drive. Switch. Step up on the right leg. Step up on the right leg. In three, two. Let's go. Right leg drive. Nice. Left leg, left leg drive. Talk about functional. How many times a day do you go down to the floor to change a diaper?

Oh, my gosh, so many. I've got two in diapers still, so.

Yeah.

Or to Pick up a magna tile. I feel like we're always talking about magnet tiles. I had never heard of these before. And all the moms are like, how have you not heard of magnet tiles?

Oh, world's greatest invention. I'd be on the beach somewhere if I created them. Come on. Five, four, three, two. You're out. Oh, man. We should all be on a beach. We got to create some magna tiles. All right, core, core. All right, we're gonna do fun move. You're gonna stay right there on your knees. Rachel's gonna show you a seated option here with me. One dumbbell at your chest. Sit back, push out, hit right. Center. Sit back, push out, hit left. Yes. Little hip hinge. With a push, get that weight up to your chest. Hip hinge in 3, 2. Sit back, drive up, hit right. Up. Sit back, drive up. Hit left. Up. Sit back, push out. Nice. Taking that weight across that midline. Engaging those side abs, obliques. Core, hips. Core side, abs up. Hips, core side, abs up. 10 seconds in this move. Sit back, push out, hit side, hit center. Four, three, two. You're out. Nice work, team. All right, those are your three moves. You gotta do them again. This time, we're gonna take that one weight in your hand. Left hand. You're gonna hit right, and then you're gonna step back left for the lunge. Hit right, step back left in 3, 2, 2. Let's go. Hit right, power up, step back left. Drive up, hit right, power up, step back, left. I think this might also be a new move, right? I know the tramp.

Yeah. Normally we switch back with the other.

Leg right this way. Normally you switch the load this way. You're keeping all the load in that right leg the entire time, making that right leg the working leg for the entirety of the movement. 10 seconds. Up, step back, drive up. Hit left. No, that's right. I'll get it one day. Three, two, one. Nice work, guys. Here we go. Prisoner get ups. If you're with me, step back. Lunges with a knee drive. If you with Rachel, this is your power. How are you gonna add the power today? How do you add the power? Right leg steps up and drive in three, two. Let's go. Step up, Drive. I just feel like this move is so stinking functional. That's why I love it, because I spend so much time getting off the ground this way and a little power to it, preparing your body for the moves you're gonna do today so you can be the strongest, best version of yourself. Come on, let's go. 10 seconds. 10 seconds. Stay with us, team. Finish it. You're on to ABs in 5, 4, 3, 2. And you're out. Nice work, guys. Kneeling, kneeling. Core Rachel, option seated hip hinge press out. Get that weight off to one side of the body. The farther the weight goes to the side, harder it is. Come on. Grab that weight. 3, 2, hips back drive out. Hit left or that's right, man. Left and rights are hard, guys. Math is hard. Come on. Nice. Key. You're crushing these? Absolutely. Four months postpartum.

Oh, it's all the doctor. All the doctor's I do.

She did all of our doctor workouts. We love it. Like Katie said, you'll be honest, they were boring exercises.

Yeah.

Yeah. But they pay off, right?

Yeah.

Nice work. Final three, two and one. Yeah. So impressed. Four months postpartum. This is insane. Like absolutely crushing it, Katie.

Thank you.

Absolutely crushing it. Okay, you guys on to our final circuit, right? That was circuit three. We did it twice. Now we're on to circuit four. We're gonna stay on the ground. Actually, we're hit some glute bridges and chest glute bridges. The chest and core strength power. We're gonna add power from the ground. So we are gonna go into a glute bridge hold. I'm gonna attempt doing skull crushers with 20 for the first time ever. We'll see how it goes. Right, you gotta try new things. Let's go. Here we go. Here we go. Glute bridge. Going to hold that bridge. You're going to give me three chest press. One, two, three. Once you get to that third one, turn the weights in one skull crusher. Three chest press to one skull crusher. Can you go heavier than you normally would for skull crushers? Challenge yourself today. 3 chest press. Hips are high and holding. We go in three, two. Let's go. So chest press. Take it. Inhale, exhale. That's one, two, third one. Hold it. Palms go in one skull crusher. There it is. Rotate the palms back. Chest press for 3, 2, 1 palms. Rotate in one skull crusher. Nice work. This is your strength, this is your strength. Come on. 1, 2, 3 palms rotate in skull crusher. Woo. That's heavy. Come on. One, two. You're gonna give me one more skull crusher and you're out of here. One more skull crusher and you're out. Nice work, you guys. Option you go down to single leg with me. I'm gonna put dumbbell in one hand. Doesn't matter. Same hand that has the dumbbells, the foot, that's on the ground, single leg. You are going to go into a power push chest press with a single leg bridge option. Add a calf raise in three, two. Let's go. So take it down. Calf raise. Power up. This is inhale down, exhale power. Inhale down, exhale power. This is your power move. Power. Rachel's keeping both feet on the ground, but still adding that calf raise. Push. Come on, push. You got it. Yes. Nice work. Push. So strong. Push. Finish it. Nice work, team. Whoo. Final five, four, three, two, and one. Holy bananas. My chest today. All right, you're gonna grab one weight, one weight option overhead. Rachel's got your out of her modification. I'm gonna hold that weight overhead. I'm doing a full roll up, sit up into one overhead tricep. Full roll back. 30 seconds. 30 seconds in three, two. Let's go. Full roll up, sit up. Hold it here. One skull crusher. Full roll back. Slow, slow, slow, slow. Roll it up. Skull crusher. Roll it back. Slow and controlled. Roll it up. Shoulders and chest. Roll it back. Nice work, team. Roll it up. Bend, extend. 10 seconds here, guys. 10 seconds here. Yes, you can hang in it. Nice work. Final 5, 4, 3, 2, and 1. Holy bananas. Shoulders are on fire. Chest is on fire. And you're gonna do it one more time. One more time. All right, Katie hits with a fun fact. What's the first NML workout you ever did? Do you remember? How'd you find us?

I was at a hotel. I'm like, oh, I'm gonna do a workout. And I picked a pyramid, thinking it was gonna be, like, you know, just a fun little workout. That's when I got hooked.

Oh, my goodness. She did a pyramid, and she came back for more. That's like straight crazy. Legitimately straight crazy. You did a pyramid and came back for more.

I didn't know what I was getting into.

I don't know what you were getting into either. I'm dropping down to my 15s. You got three chest press, one. Score. Skull crusher. Hold that glute bridge. Three chest press one skull crusher in three, two. Let's go. Push. One, two, three. Rotate palms in. One skull crusher. Take it down. Come on, push. One, two, three. Rotate palms in. One skull crusher. Yes. You got this. Come on. One, two, three. You're almost there. Palms in. Skull crusher. Finish strong, guys. Finish strong. One, two, three. Rotate in. Finish it. Five, four, three, two. And you're out. Nice work. Single arm. Take it to the other arm option. Take it to both legs on the ground. Or single leg. You're going into that power. Single arm, chest press, single leg, glute bridge option. Add the calf raise option. Add the calf raise in three, two. Let's go. Drive. Inhale down, exhale, push. Inhale down, exhale, push. Come on. It's 30 seconds. Yes, you can push. You got this. Push. You can do anything for 30 seconds. Okay, Katie, hit us with your favorite NML saying.

I mean, holy bananas is a classic, but yes, you can. Because you don't always want to. But you can, right?

Right? Sometimes you just gotta show up and put in the work. 5, 4, 5, 3, 2, and 1. That move is so much harder than it looks. I promise. All right, take that one weight overhead. Here we go. Legs are out. Roll it up. One Skull crusher overhead. Roll it back. It's your final ab move. It's your final ab move. And good news is there is. Well, maybe. Maybe we'll ask Katie her favorite move. Maybe we'll add a bonus round. I don't know. We got three, two. Let's go. Roll it up. Here we go. Bend, extend. Roll it back down. Nice. Roll it up. Bend, extend. Roll it back down. Come on, big roll up. One skull crusher. Take it back down. It's your last 30 seconds. Come on, team. Finish it. Finish strong. Nice work. And then you can turn off my crackly voice. Almost there, guys. Nice work. 10 more seconds here. 10 more seconds here. Hang in it. You got this. Last five. Four, five, three, two. And you're out. Nice work. We made it through the workout. Katie, hit us with your favorite NML move. For our bonus round.

I would say squat to push. Press.

Squat to push.

Press like this.

The thruster. There you go. She picks the thruster. Metcon day one. Metcon day one. MetCon day one. Squat thrusters. Squat thrusters. Rack em. You got 30 seconds of squat. Thrusters into a 30 second squat hold. Holy bananas. 30, 30. The dirty 30s. One minute of work left. One minute. Say yes, I can. And you're stretching. 30 seconds of squat thrusters in three, two. Let's go. Bonus round picked by yours truly, Katie. We love it. We love to hear your favorite moves. Nice work, guys. Keep it up. Come on, you got this. You're not alone in saying that our workouts kept you strong throughout motherhood. We had Caroline who said these workouts kept your foot fit throughout motherhood. So encouraging to see other moms in these workouts. Come on. 10 seconds. Drop those weights and hold that squat. Drop those weights and hold that squat. In five, four, three, Two. Drop them. Hold it. Tiny squat. Hold and pull. Thirty seconds. Yes, you can. Come on, come on. Work for it, team. You got this. So strong. Can I get a small stack of paper under those toes? Sit those hips back. Feel those quads. Are they on fire?

Yeah.

That is lactic acid building in your legs. You get a sit back on your butt in 10, nine, eight. You got this. Seven. Stay with it. Six, five, four, three, two. I'm just going right there. And there we go. Nice work, team. Way to go, Katie.

Nice work, Katie.

Absolutely crushed. And a miles workout with us on set. This is your first. What Rachel calls. What do you call this workout? The spa. Oh, the spa. Spa, Spa, spa. All I know, I'll go there with you.

Rachel's like, this did not feel like a spa. This was not.

Sweating is the best way to detoxify your skin. Just so you know.

Yeah, I do feel like we have a nice glow right now.

Sweating is the best way to detoxify your skin. So welcome to the spa. Welcome to spa nml, where you're gonna hang out, do fun workouts with your girlfriends, right? That's not too bad, actually. I kind of like that. Yeah, I like it too. Kick it out. Up and over. Other side. My voice made it all the way through the end, but we're getting close. We're dying. Battery power going down. Ready to shut her down. Get that second coffee for the day. Maybe you're going to bed. You get that hot cup of tea. You snuggle in and read that book. So proud of you guys for showing up today. Thanks so much for being here, Katie.

Yeah, thanks for having me.

So fun to have you on set with us. Cross your or bring your legs into a nice butterfly stretch here. Sit up. Nice. Down. Favorite stretch.

Ooh. You know, I like just a classic reach for your toes. Feet straight in front of you. Anything to stretch my hamstrings and low back.

Hamstrings, low back. Yeah, the back takes a big load as a mom, especially a mom of three under three. You got baby on each hip.

Exactly. Got the carrier on all day, you know?

Yeah. That's a lot of baby. That's a lot of baby carrying. You are one strong mom. I love it. Let's go for Katie's favorite stretch. Nice. Sit back on your sit. Bones reach up nice and tall. Hinge, hinge, hinge, hinge. And then reach for those toes. Nice work. Look at that mobility. She's got it stretching. Now lengthen through those hamstrings. So proud of you guys. For showing up. Thanks so much for being here. If you want to be part of our community, you can always hit that join button and learn more about what it looks like to become a part of our YouTube community where you get more accountability, support and awesome live workouts with this crew. Thanks for being here you guys. Awesome work. Katie.

Thank you.

Have a great day you guys. We'll see you back on the mat soon. Awesome job crushing that workout. If you loved it, hit subscribe to our YouTube channel. I've queued up another workout you might like here. Otherwise, if you want to try that Metcom program we were talking about, it's right here in this playlist. Have a great day.