30-Minute Full Body Dumbbell Workout (All Standing, All Strength)

I'm so glad you pressed play today, and I hope you're ready to build some serious full body strength with this dumbbell workout. All right, team, welcome to a full body, all standing strength workout that you're gonna love. And as you can see, it's gonna be a fun workout because I have some special guests on set. We're gonna start with Rachel, who you know and love. She'll be offering modifications throughout today's strength workout. And I'm joined by the amazing Taylor, who a lot of you probably. Probably already know and love, which is why we keep bringing her back. Taylor is joining us from the Minnesota Pork Board, and we're so excited to have you back on set. We love working out with you. Good to be back to folks who don't know you. Taylor, introduce yourself.

Yeah, My name is Taylor Spronk. I'm a veterinarian, and I'm married to a pig farmer, and I live in southwest Minnesota.

And we are so pumped to have her with us because she brings the fun pork fact as we get to partner with Taylor. I've just learned so much, and I just love that you're back on set with us. And, you know, I have to share because she came. Does anyone notice anything different about Taylor? Does she look, like, five times stronger because she's a mom now? You guys, you might remember we had her on set when she was pregnant. We did a prenatal workout, and now Taylor's back. What are you, like, five, six months postpartum?

Yeah, almost six months postpartum.

Almost six months post baby. And she's crushing it. You look so amazing. And we're so excited to have her back on set as a strong mom. We're going to be doing a functional full body strength workout today, and it's going to be great. A great way to build strength in all seasons of life, whether you're postpartum years removed or just looking to build full body strength. And we do have to give a special shout out to Minnesota Pork, who is sponsoring this workout today. The Minnesota Pork Board supports more than 3,000 family pig farms right here in Minnesota, which is where we're located. So special thank you to the Minnesota Pork Board. We're going to be chatting some fun pork facts about how you can build protein using pork throughout this workout. Use protein to build muscle. Protein. Pork. I don't know what I just said there, but we're going to roll with it because we love the pork board and we love getting to film with them. So thanks for being here. Let's jump in, let's warm ourselves up, and we're going to jump into this next 30 minutes together.

You guys.

All right, we're standing, feet are shoulder width, distance apart, and we're just going to flap those wings. We're just using dumbbells today, okay? So grab a set of dumbbells you want to use. Solid full body strength workout. You got seven moves today. All right, Big inhale, reach up, exhale, baby back bend. Hands are going to come right to the back of the head. We're going to stay all standing today, so we're going to start with standing. Cat, cow. Around the spine. Drop the elbows together. Pull the elbows apart. Pull the chest apart. Nice. Round through the spine. Elbows collapse open. Spread the chest. Neutral spine. Do it again. Round and collapse. Neutral spine. Stand tall. Pull it apart. Nice. From here, we're going to go to an alternating hamstring scoop. So right toes are going to go up towards the ceiling. Big scoop as you come up. Big arm circle, back, switch out the leg. Left, left foot, big scoop, big circle, back. So we're hitting the hamstrings and shoulders. Big scoop. Lengthen through the hamstrings, back of the leg, and then big scoop for the shoulders, all the way up, back and around. Nice. Do it again. Big scoop, all the way up, back and around. Do it on the left one more time. And then we're gonna drop into some squats. You guys, we're just gonna squat it out. When in doubt, squat it out right. Nice work. Knees are tracking towards your outer three toes. Chest up, eyes up. You're pushing that floor away from you as you stand tall. Squatting it out, trying to get a little bit lower with each squat. Nice work, you guys. We're gonna go five more. Give me five. Nice. Four, three, two, one. Nice work. Step back. Lunges, Step back. Right, drive up, step back. Left, drive up. Step back. Lunge. Nice. Think about stepping back on some train tracks. Really think about driving up through that front foot. Drive up through that front foot. Nice. You got it. Give me four. Nice work. Three and two and one. Nice. Right foot forward. Left toes pop. Staggered stance. Switch. Good morning. So hinge at the hips, stand tall. Switch your stance. Staggered stance. Hinge. Nice. Right foot forward. Left toes pop. Push the hips back and switch. Push the hips back and switch. Nice work. Push them back and switch. One more each way. Push them back and switch. Last one. Push them back and switch. Let's go for some high knee hugs. Just hug it up, hug it up. Little, two, pulse. Hug. Little Tug, tug. Little tug, tug. Nice. Right there. Go. 3, 2, 1. Now I want you to step nice and wide. Lateral squats. You're gonna sit side center, side, center, side center. Driving off that bent knee. Drive out of it. Side center. Nice. Drop, low, push. Drop and push. Think about transferring the weight to the outer edge of the foot. Drive out of that bent knee, stretching through those inner thighs. Nice, Rachel. Go. 3, 2, and 1. Take a nice wide leg forward. Fold toes. Face me. Nice. Can you drop your palms to the mat? Maybe you can get your elbows to the mat. Nice. Slightly toe. Heel those feet in just a little bit. Gonna take left hand to the ground. Right arm reaches. Gaze follows fingertips. Little spinal rotation. Nice. Switch it out. Other side. Left arm reaches. Nice. From here, roll it all the way up, one vertebrae at a time. When you get to the top, two big shoulder rolls. Walk those feet back under you. Two big shoulder rolls. I want to show you a move you're going to do today. Pretend you have a dumbbell right here in your left hand. You're going to squat, pivot, push. Squat, pivot, push. Okay, so as this back hip rotates, that toe follows pivot, push. Now, you don't have to add this rotation. I just want to show you it's going to be move 7 of 7 today. Switch it out. Other side. Dumbbell on the right hand. Squat, pivot, push. Squat, pivot, push. Okay, just an option to add a little bit of pivot and twist to the workout today.

One more. Nice.

Let's just go for some taps. Just tap it, tap it, tap it. Big arms, tap it out. Nice. Finish that warm up right here. You've got 8, 7, 6, 5, 4, 3, 2, 1. Awesome job. We're gonna keep this workout all strength, all low impact. Grab your dumbbells. All right, we're gonna jump right in. You've got seven moves. You're gonna do each exercise for 40 seconds on, followed by 20 seconds of rest. We'll work through it three times, all seven moves. One, two, three waves of it. So it's just gonna get better as we go. Grab a quick stick of sip of water if you need it. We're going to start on the legs. Two dumbbells. One of my personal favorite moves is the uneven squat with a bicep switch at the top. So I'm going to take the weight. I'm going to rack it on the right shoulder, left hand between my legs. I'm going to squat stand, big curl switch. Squat stand, big curl switch. That's move number one. I'LL explain the other moves as we go. Are you ready? Yeah, she's ready. Are you ready, Rach?

Let's go.

All right, rack it on the right, left hand between your legs. Squat, switch at the top with a bicep curl in three, two. Let's go. So drop low, drive out of it. Switch at the top. Drop, stand, switch. As you stand, think about pushing that floor away from you and curling at the top. So the curl is a completely separate movement. Two different movements here. A squat and a curl. A squat and a curl. Nice work. Gonna really focus on strength today, but you're gonna hit some compound exercises, which means we're gonna be working multiple muscle groups at one time. You're getting legs and biceps here. 10 more seconds on this move. You got it, team. Switch. Nice. Final five, four, three, two, and one. Recover. Nice. We're gonna go to that alternating sager stand. So let's start. Right foot forward, left toes popped. You're gonna hinge. Give me a single single, double back row. Stand up. Switch your stance. All right, right foot forward, left toes pop to start. Hinge and row. Single, single, double. In three, two. Hinge, pull, right, pull, left. Now pull both double. Now stand up. Switch your stance. Stagger, deadlift. Hinge, pull, right, pull, left, pull, double, double. Stand up, switch your stance. So it's an alternating stagger deadlift with three back rows, a single, single, and then a double pull. Stand up. Nice. 2x4 from head to tailbone. Holding this hinge position, constant tension on those hamstrings and glutes. We call this our mommy muscles, Taylor. Our legs and back. She's developing strong mommy muscles. All those feedings hinging over that crib. 3, 2, 1. More double back row. Nice work. And you're out. Split lunge. Right leg forward, left leg back. You're just gonna find this nice lunge. Down and up. Feet are staying on train tracks the entire time, so just finding a nice split lunge. Staying here. Nice, stable base. Down and up. Here we go in three, two. Let's go. So drop that back knee, drive through the front heel. Drop the back knee, drive through the front heel. Nice. Strong front knee. Shoulders are stacked right over hips. Focusing on the legs here, we're going to focus on the upper body next. So we're going to go legs here. Arms are next, so you know it's coming. Legs are going to get a break, so go heavy here if you can. Nice. Lunge down, up. You got it. Driving through that front foot, focusing on that front glute. Front quad. Dropping that back knee gently to the ground, driving out of that front heel. Nice. 10 more seconds here, guys. 10 more seconds. Then we're going to drop down to one dumbbell for some upper body in five, four, three, two, and one. Nice work. Dropping down to one dumbbell. You're going to hold each head of the dumbbell here. You're going to be a front raise with a chest press standing. So it looks like this. Lift to the shoulders. In, out, Lower with control. Lift to the shoulders. In, out, lower with control. 40 seconds. Shoulders and chest in 3, 3, 2. Let's go. Lift to the shoulders. In, push out. Slow, lower. That's the hard part. Up to the shoulders. In, out. Slow, lower for the hard part. Nice work. Shoulders in, out. So it's a front raise with a chest press from a standing position. This workout is all standing for you guys. All standing strength. We've heard your request. We love your feedback. We're bringing you more of what you've.

Asked for, which, as a postpartum mom. Who knew push ups and planks were so hard?

Oh, yeah.

Oh, I.

So I really appreciate the postpartum comeback. Has to be one of the most humbling experiences ever. But that's why I love strength training. 3, 2, 1. It humbles us daily. Just like our kids do. Right? Sleep deprivation is like a real thing. And so hard. Okay, lateral lunge. I'm going to hold the weight in my left hand. We're going to knock out the right leg since we did that first. The right side to go. Lateral lunge to my right. Drive out of it. One lateral lunge. Just to your right. Drive out of it. Staying on that right leg. We go in three, two. Let's go. Hit right. Drive out of it. Nice work. Hit right. Drive out of it. Coming into that bent knee. Driving out of that hole. Coming into that bent knee. Driving off that outer glute. Nice work. Lateral lunge. Drive out of it. Nice work, team. I like to think about bringing ribcage to thigh here. Slightly hinge over on that lateral lunge and drive out of it. And you can always do this with two weights and frame that front right foot that's dropping into that bend. Or you can do one weight.

Nice work.

Awesome job, team. Come on. You got 10 more seconds here on this side. 10 more seconds. Back to upper body. Back to upper body. In 5, 4, 3, 2. And recover. Nice work. We're going to go to overhead triceps, so you're going to keep this one weight. You're going to Take it up overhead. You're gonna hide it and show it. Hide it and show it. You got 40 seconds of overhead triceps again, giving those legs a break. We'll hit them again in the next move. This is move six to seven, guys. You're on in three, two. Let's go. Here we go. Hide it. Show it. Elbows stay nice and tight to the head. I've done this to Rachel several times in workouts, but, Taylor, I don't think I've done it to you. You know what's coming. Yeah. What's coming, Taylor?

Ready, Lindsay.

Oh, she got me. Oh, it's never been done to me on set. The punch to the gut, right. It truly does make a difference. You tuck that tailbone and you realize how important it is to keep those ribs nice and close to those hips. Nice work. You can tell this is not Dr. Taylor's first NML workout, guys. She is an NML veteran. I love it. Nice work, team. You're here for 5, 4, 3, 2, and 1. Nice work. You got one more move in you. We're in a rack it on the right. That rotational press that we practiced in the warm up is what we're doing here. So dumbbell on the right side here. I'm going to squat, rotate, pivot to the left. So I'm going to press up to the left. Toes are going to follow hips. We pivot this way. Last move. 40 seconds starts in three, two. Let's go. Squat, pivot, push. Nice rack. Squat, pivot, push. Rack, squat, pivot, push. As you can see, if the pivot doesn't feel good for you, pivots and twists, you're just going to take that out. Uneven squat thruster following Rachel. Nice work. Squat, pivot, push. There's those shoulders. Nice work, team. Come on. Drop, pivot, push. You got it. Squat, pivot, press. Power is coming from the lower body. Drive it up. Rotate through that right hip. Drive. 10 more seconds. Down, up, Raising that heart rate just a bit for four, three, two, and you're out. Nice work, team. Grab some water. That is seven moves. Those are your seven exercises. We're gonna work through them two more times. Dr. Taylor mentioned she's done our seven best strength exercises, which is like a classic around here, several times. And she was like, it's the same format. I love it.

Yeah.

Is that what. What's your favorite NML workout? We gotta know.

Oh, I love the perform 20. I would never do pull ups on my own, but, like, if you were there making me, I will.

I love it you've got pull up goals.

Well, one.

Okay. Hey, I love it. That is a goal. Yeah, we love a progress goal around here. One pull up. So the next time Dr. Taylor's on set, we'll have pull ups, you guys. All right, back at the top for your seven moves, starting with that uneven, uneven squat. Bicep curl at the top. Let's rack it on the left this time. Right arm down. One squat, one switch at the top. You're there in three, two.

Let's go.

One squat switch. the top. It's a separate move. Remember, squat, stand, switch. Squat, stand, switch. I love that we've gotten to bond over pork too, Taylor. Like, I'm not gonna lie, our pork intake has increased since we've had you on set. I just love all the fun facts I learned from Dr. T. Taylor. But also I love, loved. I've got a new passion for cooking meats in bulk. So the pork shoulder is, like, my favorite thing to put in the crock pot. Throw on the trager. I love cooking it in bulk. Cook once, eat like three times, right? Nice work. You're here for 5, 4, 3, 2. And recover. Nice work. We're going to go to that staggered deadlift. Single, single, double on the back row. So start. Right foot forward, left toes popped. You're going to hinge row. Right row, left, double row. All right, you're gonna alternate that staggered stance every single time. So we're gonna get to the top. Nice work, guys. You're on in 3. Grab your weights. 2. Let's go. Hinge, pull, right, pull, left, double the rope, double. Now stand up. Switch your stance back to that hinge, Hinge, pull, right, pull, left, double up that row. Double. Stand tall. Switch your stance. Nice. Hinge, pull, pull. Nice work. Double up. Nice flat back. Nice tight core. Building those strong mommy muscles here. Come on. What has been the funnest part about becoming a mom, Taylor?

Definitely just seeing this guy, like, have his own personality.

Yeah, right?

Like, yeah, it's just really fun. The older it gets, the more fun it gets.

I love it. You're here for four. Three, two, one, stand. You're out. Nice work. We're going to go to that split lunge this time. Left foot forward, right foot back. You're going to be on those train tracks again. Just down, up, down, up. Driving right up through that front foot. All right? And then I know Dr. Taylor had some freezer meals perhaps, so she's going to tell us about those. I want to hear what was in your freezer after Maternity leave. Three, two. Let's go. Okay, I know. You were on it, right? What did you have in your freezer?

I had several things. I've pork enchiladas.

Ooh, pork enchiladas. Why have we not made these before?

So, like, that would be a great use for the pulled pork that you put in your crock pot.

Okay. Okay, so you.

It's back to that. Cook once, eat multiple times. Right.

We love that.

So that's really fun.

Okay.

I also buy a lot of ground pork.

Ground pork.

I rarely buy ground beef just because ground pork has basically the same macros, right?

Yep.

And it's a little bit cheaper.

Oh, we love a grocery budget these days. 5, 4, 3, 2. And recover. Weights are down. You're down to that one weight again. Holding each head, giving the legs a break. Front raise, chest press. Front raise, chest press. Okay. We love a good grocery budget. Deal.

So even things like just spaghetti sauce or, you know, like pork and rice bowls or tacos, whatever, Right. I almost only do them with pulled.

Pork or with ground pork.

Yeah, I love that. I love that.

I have tons of ground pork for breakfast. Sausage in my freezer. My kids love breakfast for dinner around here. All right, raise and press in three, two. Let's go. Shoulders in.

Out.

Lower. With control. Shoulders in. Out. And I love that you were talking about macros. We just love amino acids that we're finding in pork. Right. They are like the foundation of building our muscle blocks, our protein blocks.

Right.

That's what amino acids are. They're your protein blocks. They're help rebuild your muscle after workouts like this when you're strength training, tearing that muscle apart, getting stronger. But another fun fact I learned from Taylor. Okay, tell me. What? How? I can't even say it. Hold on. We got 10 seconds here. 10 seconds, we're gonna finish this, then you're gonna enlighten us. In five, four, three, two, and one. Nice work. Okay, we're gonna go to a lateral lunge. You're gonna hold the dumbbell in the right hand, and you're gonna hit just left. And when we get into our lateral lunge, we're going to hear all about unami. All I can think about is Ross Geller from Friends. Unagi. What? It's not. It's not unagi. It's Unami.

Umami.

Umami. Umami. Lateral lunge in 3, 2, 1. If you're in for a fun fact, you just hang tight. Okay? Tell her. Tell us what? Umami.

Yes. So umami is a Japanese word. That means, like, savory or delicious. And it's one of the five, like, main flavors, like bitter, sour, sweet, salty, umami. And so pork, because it has all of those really good amino acids for protein recovery, all these things we know about. Right. That's also why it tastes so good, is because of all those amino acids creating that umami, so they create this.

Flavor profile that's just like, umami.

Savory, like, satisfying, meaty deliciousness.

I love it. Final three, two, and you're out. Okay, so pork is a umami powerhouse.

Yes.

Flavor, full flavor. If you're making meals for a friend, you want them to enjoy it, Right? So, like, I always go with pork because it's, like, so versatile.

Yep.

Okay, we got overhead triceps, right? Is that right? Overhead triceps. Nice work, guys. Overhead triceps. Back to the arms in three, two. Let's go all the way down and up. Think, hide it, show it. Speaking of making meals for friends, isn't it so nice when friends bring you meals and you're like. Like, the best gift you can give a new mom is food?

I was blown away by all the old ladies at church that I'm like.

I think I've talked to you once.

In my life, but thank you for.

The cookies and the casserole. Minnesota casseroles all day, baby. So nice, right? Like, the best thing ever you can bring a mom is food. Mom, mama wants food that she doesn't have to cook.

Come on.

Ten more seconds in these triceps. Yes, you can keep pushing right here. Final five, four, three, two. And recover. Yes, team, you got one more. It's your squat rotational press. You're loading it right here on the left, punching up over that right shoulder, rotating through that left hip, left toe. Power's coming from that left hip. Squat, rotational press. Rachel's got your modification. All right, guys, let's go there in five, four, three, two. Let's go. Squat, pivot, push, rack. Squat, pivot, push, rack. Nice work. Make sure you come back to that nice rack, that neutral stance, not just repping them out. Make sure we're doing it with good form. Down drive, rack, inhale, exhale, power, power, exhale. On that pivot. Use your breath to get that dumbbell up overhead. Right there. Nice work, team. Push. You got it. Stay in it. Final 10. Finish strong. Nice work. Building strength. One rep at a time. Right here. Final four. Three, two. And recover. Grab some water. You are two sets down. You've got one more set to go, guys. Rachel knows it. This Taylor, third set is the best set. Best set. NML veteran.

I've even trained my husband for that call and response.

I love it. It's always fun. More fun with a partner.

Yeah, it is. It is.

I love it. I love it. Okay, guys, third set, best set. Finish strong. You've got one more time through these seven exercises. All right? You can do it. Seven moves. You can do anything for seven exercises. And we've got a delicious pork enchilada recipe on the other side of it. We're have to link that in the description below. Yeah.

Okay.

Right, uneven. Let's go back to the right. Rack it right. Hands between the legs on the left. Squat, curl. Switch at the top. In three, two. Let's go. Squat, stand, switch at the top. Squat, stand, switch at the top. Nice work, team. You got it. Here we go. And I also love. We've learned so much, like the pork board especially has shared with us that there's been so many environmental changes in pork and the farming, and you're more well versed in that than I am. Taylor, can you tell us a little bit about that?

Yeah. So in the last 50 years, farmers have worked really hard to be more sustainable. Right. My husband, we're young. He wants to farm his whole life. And I would love it if our kids or we could pass the farm on to somebody else.

I don't want to cut you off, but we've got three, two, one. No one wants to do that longer than they have to. We'll let you keep talking, but we're gonna go into that. Staggered deadlift. Single, single, double, back row. We'll start. Right toes forward, left toes back. Stagger, deadlift. Single, single, double, back row. And I just love that you want to pass on to your kids. It's so great. We go in three, two. Let's go. Hinge, pull, right, pull, left. Double up that row. Double. Now stand. Switch. Break at the hips. Hinge, pull, right, pull left. Double up the back row. Nice. Stand, switch your stance. Hinge, pull, pull. Nice. Double them up. Right here. Strong back, strong legs. Working the back of the legs. Low back is turned on. Upper back is turned on with each of those rows. Double pull right here. You've got it, team. Stay with it. Come on. 10 more seconds. One more complex each way. Yes, you can stand up. Finish here on the left. Hinge. Right, left. Double it up and you're out. Nice work. Set them down. Great job, guys. Split lunges. This time we're just gonna alternate setback, reverse lunges, alternate setback. Reverse lunges for the third set. Then we drop down to that one, dumbbell for your final moves. Crushing it, team. Crushing it. Always feels good to get up and get it done. You're lunging in three, two. Let's go. Always feels it's more fun to do it together too. That's why we love having Dr. Taylor on set. It's more fun to do it together. You guys know I've come to know and love her. I love that our community is such big fans of you, Taylor. We're big fans of you. We are always cheering for all of you guys. Strength training at home every day, putting in the reps. We're cheering for you 100%.

It is really fun to see you guys struggle and to see the rest. Not. Not in a bad way, right? But it feels way more real. And yeah, the community has been really fun.

I love it. You're telling me. I love when Rachel stops smiling. I'm like, is Rachel still smiling? Rachel still smiling? We got to work harder, guys. Needs to be harder. You're here for 5, 4, 3, 2. And recover. Drop down one weight. You're going to grab both heads of that weight. We're into that front raise. Press in, press out for the final time. Almost there, team. Almost there. Crushing it. We love a good, quick and effective full body strength workout. Like, cannot say we love it enough. And you guys love the all standing, so we threw that in for you. Three, two, let's go. Raise it. In, out, lower with control. Up to the shoulders. In, out, lower with control. Raise.

Taylor, you were saying your mom loves.

The workouts too, right?

Yes, she loves Lindsay's workouts, but not. She likes the all standing ones.

This. What's your mom's name?

Andy.

Shout out to Angie. Shout out to Angie. This standing workout is for you. Nice work. We got to give Graham a shout out too. One day he'll say, graham, do you see your mom? You see how strong she is? 10 more seconds here, guys. In, out. Back to those legs. Lateral squats in 5, 4, 3. Give me one more. 2, 1. You're done. Nice work. This time we're going to plant those feet. I'm going to hold one dumbbell right here at my chest. You're going to take a nice wide stance. Toes are going to face me or slightly out. Instead of stepping to the side, your feet are going to stay planted and you're just going to shift your weight side to the side. Okay? That's what we're going to do. You're going to hit to the right, to the right. In three, two. Let's go. Hit right, hit left. Nice work. So you're just dropping into that bent knee. Drive out of it again. This is where I like to think about transferring the weight to the outer edge of my foot. Then drive out of it. Transfer the weight. Drive out of it. Transfer and drive. Nice work, team. Yes. You got this. Keep pushing. Right here. Come on, move. Five of seven. We're so stinking close. Stick with it, guys. Nice work.

Come on.

One rep at a time. One rep at a time for 10 more seconds. Back to arms. Back to arms is where we go. Triceps for the final time in 5, 4, 3, 2, 1. Nice work. Set it down. Grab a quick sip if you need it. Overhead triceps for the final time. Triceps and squat thrusters, and you're out of here. That's it. We're not messing around.

We know your time is valuable, right?

Yeah. Yeah. We love a quick and dirty workout. All right, overhead triceps, final time. Grab it. You're up in three, two. Let's go. Hide it. Show it. Punch the gut from Taylor's. Coming at you through that TV screen. You better have a nice, strong core. Come on. Up, Inhale, down. Exhale, push. Inhale down. Exhale, push. Yes. You can finish strong. Come on. 20 down, 20 to go. Last 20 should feel challenging. Means you chose the right weight. Stick with it. You're almost there. Final 10. Final 10. Let's go. Push. 10, 9, 8. You got this. 7. Stay with it. 6. 5, 4, 3, 2. And recover. Nice work. Let me take that one weight. Hold it at my chest. Instead of the squat rotation, I'm gonna go squat press. I'm gonna add a knee drive. Alternate a knee drive. That's totally optional. You don't have to do it. Just something fun to add a little balance. Challenge. We go there in three, two.

Let's go.

Rachel's got your option. Just a standard squat thruster, squat punch, squat drive, squat drive. Option to transfer that weight from side to side. Drive that knee up in line with your hip. It's move seven of seven. You're stretching after this, team. Yes. You can finish strong. Final 20 right here. Down drive. Down drive. Almost there. What would it look like If I said 10 more seconds? Yes. You can finish strong. 5, 4, 3, 2, 1. And you're out. Weights are down. Way to go. Nice job.

Nice job.

Nice job. High fives all around. We are stretching, team. Quick sip of water. We are stretching. Whoo. Called strength workout. How you Feeling good. You look. She's a Christian. She's like, I'm out of breath. She's like, I've got a five month old baby. I'm fine. So proud of you guys. Awesome job. Let's stretch it out. Just flap your wings here. Nice. Let's go. Big inhale, reach up. Exhale. Right hand's gonna reach for the middle of the back. Nice. Little tricep. Stretch both those triceps at the end. Stay here. Or give me a side body stretch. Nice. Back to center. Hands come behind the head. Remember that standing cat cow we did in the warm up? Let's do it again. Round through the spine, open up. Do it again. Round through the spine, open up. Nice. Reach it all the way up again. Left hand to the middle of the back this time. Awesome job. Option. Stay here. Option. Give me a little side body lean. Little side body lean. Nice. Back to standing. Remember those hamstring scoops? Can you kick your right toes up towards the ceiling? Give me a big scoop and reach. Do it again. Scoop and reach. Now I challenge you. This time, can you scoop and hold? Scoop and hold. Lengthen. Think about lengthening through that right hamstring. Scoop and hold. Nice work, you guys. Awesome job. Walk both feet up to meet each other. Standing right here. Left hand on the ground. Right arm rotates that spinal rotation again. Gaze follows fingers. Switch it out. Right arm down. Gaze follows to the left. Nice. Roll all the way up. When you get to the top, two big shoulder rolls. Left toes up towards that ceiling. Two scoops. Scoop up. Do it again. Scoop up. This time, scoop and hold. Scoop and reach. Can you lengthen through that hamstring? Back of the leg, right here on the left. Lengthen, lengthen, lengthen. Nice work, team. So proud of you for showing up and working hard. Nice. Plant both feet one more time. Opposite elbow, biceps. Just grab a ragdoll pose. Everything hangs heavy. Release the tongue from the roof of your mouth. Bend softly at those knees. Roll up one vertebrae at a time. When you get to the top, it's two big shoulder rolls. Up, back and down. Up, back and down. Dr. Taylor, thank you so much for joining us. Absolutely crushed it. Love learning about umami.

Umami.

Umami. I'm never going to say it right.

Umami.

If you want more recipes filled with umami, which is pork powerhouse flavor. If you want more umami recipes, you got to check out mnpork.com hit up our friends at the Minnesota Pork Board. We're so excited to be partnering with them and we love that. We get to share a high quality source of protein with you, so I'm going to link them in the description below. You're going to see a pop on screen mnpork.com find more heart healthy recipes there and we look forward to sweating with you guys in the future. Have a great day. Awesome job knocking out that full body strength workout. If you loved it, hit subscribe to my YouTube channel. I've queued up another all standing workout you might like here or I'd love for you to join me in a two week strength challenge. You can find it all in this playlist right here. Have a great day.