30-Minute Full Body Dumbbell Workout (New Program Preview)

So excited to be here. We have so many new members joining us for this workout. We have lots of people joining us because everyone is like on their last day of winter vacation or winter break, holiday break. Maybe your kids are home. Mine are definitely upstairs. So if someone comes running across set, we will not be surprised. Or if you hear screaming and crying. It's the last day of winter break. It's a song and mom and dad are ready for the kids to go back to school. That's the remix version. All right. Good morning. We got everyone joining us. Awesome. Make sure you guys can hear us. This is good. I think we have sound. I think we're good. I think people can hear us. Happy new year, you guys. Happy new year. So many new members joining us. I can't say them all. Laura, Leslie, Teresa, if you are a new member joining us, thank you so much for being here. That means you've hit the join button on our channel. You pay $5.99 to be part of our YouTube community where you get more support, more accountability, more workouts. If you're doing our new year's challenge, you get the 10 minute burnout. So you're getting 10 extra videos going into January. And we're going to have a live Q and A chat with my good friends the real food dietitians for members on January 13th. Mark your calendars. That's going to be at noon central standard time. We'll send out a reminder to everybody who is a member. Thanks for being here. If you're curious about becoming a member, hit that join button on our channel so you can learn more. Get access to more live workouts just like this one. This will be available today and tomorrow. Cindy. It will stay live so you can come back and do it. This workout is meant to be our preview, guys, of our brand new new year's program. Good morning, Jenna. First live workout she's able to attend. Welcome, Kristen. Happy new year from Germany. Welcome, Lindsay from Zonzville. Woo. Don's. I don't know where that is. Oh, Indiana. Indiana. Hi, you guys. Happy new year. Good morning, Lori. First time as a YouTube member. Welcome, Lori. We're so excited to have you as a member of our community. So many people joining. We got nine year olds with us. We got four kids here. Fingers crossed. I hear you, Kristen. Awesome job, you guys. So many people tuning in. So excited to have you here. This, like I said, is a preview of our Perform20 program. Our brand new new year's challenge going live. On Monday, January 6th, we start perform 20. It's a two week challenge, actually a four week challenge because you're going to repeat the 10 workouts so you can get better. You guys can see officially unveiling the pull bar that is in the new program. You don't need a fancy one like this. I have a nice door frame one I use in my basement. And don't worry if pull ups are not your jam or you are not ready for those yet. Built into your program. Rachel is going to have modifications during every single workout. When we do pull ups, you can follow along with Rachel. She is going to have an exercise that is going to be very similar and still work a similar muscle group, but it's going to be on the ground just using dumbbells. So follow along with Rachel for modifications. She's in every workout offering modifications. Follow along with me if you want to do pull ups and get on that pull up bar. Grab your long loop assisted pull up band. If you need to, you can loop that on your bar so it's a little bit easier. All right. What else am I missing? Rachel? That was a lot. Yeah, that's a lot. We got dumbbell today. Anywhere from 15 to 25 pounds stronger. Not sure for 420 was the first program I filmed with 25 pound dumbbells. Let me tell you, it is no easy feat. This is a challenging program, so let's get into it. Today you got seven moves. 30 seconds on, 15 seconds off. Three sets with an ab burnout at the end. Pretty quick and dirty. We're going to give you a preview of some of the new moves you're going to see. Going to be a lot of fun. So fun. Let's go. So fun. Let's get ourselves warmed up here, you guys. Okay, start standing. Feet hip width, distance apart. Just flap those wings. Nice work. Big inhale. We reach up. Exhale. Hands come behind the head. Standing cat cow. Elbows collapse. Chest opens. Elbows pull back. Do it again. Round through the spine this time. Nice. Pull the elbows back. Spread the chest apart. Do it again. Round through the spine. Straighten up. Stand tall. One more. One more. Round through that spine. Stand tall. Straighten up. Hamstring scoop with a full shoulder rotation. Right toes up towards the ceiling. Big scoop, reach. Shoulders go all the way back and around. Switch it out. Left toes up. Big scoop, reach. Shoulders go all the way back and around. Nice. Right toes, scoop, reach. Thumbs go down. Rotate around. Nice. Left foot, reach, scoop. Thumbs go down and rotate around. One more each side. Here we go. Big scoop and shoulder rotation. Nice work. Do it again Scoop and shoulder rotation. Squat with the windmill. Squat and reach. Hinge and reach. Nice. Drop the hips, push them back and rotate. Nice work. Drop the hips, push back, rotate. On that rotation, Gates is going to follow the fingertips. Soft bend in the knee of the arm that is hitting the ground. So right here. Stop bending that left knee. Left hand hits. Nice work. Do it again. Soft bend right knee. Right hand hits the mat. One more each way. Here we go. Squat and reach. Nice work. Do it again. Squat and reach. Step back to a split lunge position. Right foot forward, left foot back. Preview of a move you're going to see today. One split lunge, then go down. One split deadlift. I'm gonna show you from the side. Split lunge, split deadlift. So there's a soft bend in that front knee. Lunge and reach. So right here, drop the back knee. Soft bend in that front knee. So right here I'm working front quad, glute, front hamstring lengthening through the glute and the hammy down and reach. Little combo move today, you guys. I have been running through this program, and I could feel my hamstrings for, like, two days after this move. This move made me so sore after we fell, right? I was texting Lindsay. I was like, am I okay? Last one, last one. Bring it up. High knees, high knees. Get them up, get them up for 8, 7, 6. You got it. 5, 4, 3, 3, 2. Switch your side. Left foot forward, right foot back. Here we go. Split lunge and reach. I've been walking through the program to make sure it's absolutely perfect for you guys. And holy bananas. I'll just say I am still feeling it. I've been trying to use five pounds heavier than what I filmed with, so I've been trying to use 30 pounds for some of the moves. And I am on the struggle bus feature. So this workout, they're all accessible. Choose weights that are available to you. How hard it's going to be, though, is how hard you challenge yourself with the weights. You choose your range of motion. One more right here. Nice work. This time, stand up. Butt kicks. Butt kicks. Here we go. Keep it to the glutes. Run it out. Run it out for 8, 7, 6. You got it. 5, 4, 3, 2. Take it to the back of your space. Walk out. Hands to the mat. Walk out. Find that high plank. Hold here. Drop. Give me a push up. Walk it back in. Ranger's going to drop to our knees. You can always take this to an incline by placing your hair, hands on a chair. Or bench walk it back in. Last one. This time you hold that plank. Drop, push up. Hold here. Right foot outside right hand. Easy Twist, gain. Follow fingertips. Drop the elbow. Can you get the elbow to the mat? Open the hips. Open the hips. Open back up. Set it down. Switch. Left foot outside left hand. Big reach. Drop your elbow. Drop your elbow. Nice work continually working through that range of motion, guys. That's what we're trying to get better at. Mobility is built into. Do it again. Every single workout, we have mobility on the front end and the back end. Set it down. Switch. Nice work taking those joints to a nice full range of motion. Awesome job. From here, step in. Bear crawl. Knees are hovering off the mat. Shoulders are stacked over wrists. Hover hold. Fire up those low abs for three, two, drop knees to the mat. Cat cow. Drop the belly. Lift the chin. Reverse it. Tuck the spot. There's that rest. Before everyone was sick. Over. Oh, my goodness. And everyone was sick. Yeah. Like, what is going around? I don't know what it is. Nothing good. No, nothing good. Step back. Slow the burpee. Step in. Step the right foot, the left foot. Stand up. Take it down. Switch that lead foot. Left, right. Do it again. One more each way. One more each way. Last one here. When you get to the top, you jack it. Jack it, jack it. Go. 8, 7, 6. Jacks or taps. Finish. 3, 2, 1. Hold it wide. Side to side. Here we go. Side, side. Nice work. Step back. Knees that bent knee. Drive out of it, rotating the weight to the outer edge of that foot of the bent knee. Drive out of it for three. Nice. Two, one. There it is. Option. I'm gonna find my bar. Sunshine. It's bright, right? Those back standing tap retractions. You want to find your pull up bar. Dead hang. Pull the armpits down towards the hips. Active hang, dead hang. Pull it down. Active hang. One more. Dead hang. Get active if you want. Take that chin all the way up over the bar. Take it down. We are ready to start. Let's go, Linds. All right, you guys warm? You ready to do this thing? Can we talk about not only how many new moves we had in the warm up, but the workout hasn't even started. No, mobility is all new. No, and there's lots of new mobility too. I didn't even show you. My favorite move is that Spanish squat with that band around your knees. We do that like almost every warm up. It's my favorite warm up move. All right, you guys, you got seven moves. 30 seconds on, 15 seconds off times three sets. Stick with me. Stick with Rach. Grab your dumbbells. We're gonna start. Squat, alternating bicep curl at the top. Try and grab your heavies to start with if you can. It looks like this racket on the left, right dumbbell is gonna go between my legs. Drop into a squat, stand out of it at the top, switch, bicep curl. So bicep curl, switch at the top, it's two separate movements. One squat, one bicep curl. Try and go heavy here. It's only 30 seconds on. Let's go. Racket on the left. Right hand between the legs, knees drive out on that squat in three, two. Let's go. Drop, stand, switch. Drop, stand, switch. Very functional, right? That uneven load. You got a toddler on one side, you stand up, you switch. You got grocery bags here. You pick them up, you switch. You got the laundry basket. So many reasons to do this move right here. Switch at the top, switch the low. Nice work. These 30 second intervals are gonna go fast. You're already in the final. 5, 4, 3, 2, switch. Split, lunge, split, deadlift. Right leg forward, left leg back. You're on train tracks. Drop low. One lunge, one deadlift. We go in five. Set yourself up. Come on. Shoulders. Stay stacked over hips. Three, two, drop. Lunge, hinge, deadlift, stand back. Knee drops. Hinge at the hips. Hips drop back, knee drops and hinge right here. So shoulders are stacked over hips here. Shoulders come parallel to the ground here. Nice. I'm working front gluten, quad, front hammy and glute. Think about contracting the muscle here, lengthening the muscle here. Contract and drive. Lengthen and drive for three, two, and you're out. If you're with me, you drop those weights, find your pull up bar. 30 seconds of pull ups, you're with Rachel. One row, one clean. Back row clean. We go in three, two, one. My goal is gonna be five plus five. Four. You got it. Three. I'm not thinking chin on the bar. I'm thinking elbows to hips, pull down. Nice. That's five. Can we keep going? Get six. Come on. Get seven. Get seven, get eight. Here we go. Down, up. Come on. What do we have? Five, four. Let's get one more. Three, two, and recover. Yeah. Nice work. Now, this is where in the workouts, if you need to hit pause, you hit pause. When I was doing these workouts at home by myself, I hit pause before and after pull ups. Just a big, big muscle engagement exercise requires more rest. For me specifically, if I want to give my best pull up in form and effort. That's why I'm talking longer now. Okay, one dumbbell lateral lunge. Single arm press. Let's go to our right. One heavy weight racking in the right hand. Okay, I'm gonna hit right. Hit right. Drive up. Press right. Okay, two separate movements again. One lateral lunge, one single arm press. Go heavy here. If you need to Give a little 2 inch dip drive to get it up, you can do that. I'd like to see those heavy weights in your hands. Hit right. In three, two. Let's go. Hit right. Drive up. Single arm push. Nice work. Come down. Hit right. Drive out of it. Push it. Nice legs and shoulders right here. Weight is going to transition to the outer edge of my right foot. Drive off that right bent knee. Stand tall. Exhale. Push that weight overhead. No rib flare. Nice supported core ribs. Stay stacked right on top of those hips. 5, 4, 3, 2. And rest. Grab the other weight. It's about to get spicy in here. We're gonna pick it up a notch. I have a ranger burpee. Chest to floor. I don't know why I programmed this before push ups. What was I thinking? Rachel's got a squat thruster. I've got two weights, chest to floor. Separate jump, outside option. Big move. They go all the way up. Using my hips to drive those weights up. If you don't feel comfortable with that, just a deadlift or a stand up burpee. Stand up or burpee Ranger, where we go? All the way overhead. 30 seconds. Ready, rage? Let's go. She's got. I think I got it better than she does right now. We got three, two. Let's go. Hit the deck. Step wide, drive high rack, recover. It's only 30 seconds. You're not going to get through a ton of reps right here. This is a big, strong, athletic, powerful movement. It is meant to build strength, endurance, and yes. Raise your heart rate. Come on. Half down, half to go. Let's go, team. Right here, you read that. Is 20 minutes enough for a workout? I don't know. You tell me. 4, 3, 2. Recover. Nice work. One weight. Put it on the right side. 1. Push up, walk over, row just on the right. Push up, walk, pull, walk back, push up, walk, pull, push up, walk, pull. Only your right arm pulls. Rachel doing it for kneeling. We go in three. We go in two. Go. This might be one of my favorite new moves from perform. 20 right here. Walk it back. Push up, walk. Row. Set it down with control. Lean with the chest. Elbow to hip, pull. Set down with control. Come on, yes, you can. You're getting less push ups here. This is a challenge. Can you take these push ups from your toes? Come on. 5, 4, 3, 2, row and you're out. Here we go. Hit your backside move. Seven. This is it. Good old dumbbell. Glute bridge. One dumbbell or two? Go heavy today. Rack them on the hips, heels tight to the butt. 3, 2, lift. Hover, lift, hover. 30 seconds. Nice controlled glute bridges. Squeeze and hold at the top. Squeeze and hold at the top. Lower. Control, hold. Hamstrings, glutes, hips. I want those hips to stay nice and even. Perks of Putting a dumbbell across your hips forces you to keep those hips square. Three, two, rest, Recover. Those are your seven moves. How do you feel about them? Whoo. Round one. Done. Only two more times. Only two more times. Yes. How are we feeling? Nice work, Kelly. Working out with your 11 year old son Henry. Way to go, Henry. Nice work, Alyssa, who's got her husband Tim with her. Nice work, you guys. You guys remember Alyssa from being on set with us. You guys know who I met yesterday? Guess who I ran into yesterday? Picking my kids up from a play date at the Cube with their friends Sydney. Sydney was there. You guys remember the workout we did with Sydney? She was one of our first members in a workout. She was there with her two kiddos. I was like, I knew you here. She's coming back, you guys. We're bringing her back. Bringing her back in 20, 25. She's got goals and she's going to show you what she's up to. All right, here we go. Back to the top. Uneven squat, bicep curl. Wrap it on the right hand of the left is between your legs. Squat curl. Three, two. Let's go. Squat, stand, switch. Squat, stand, switch. It's two separate movements. This is much heavier than I would normally do for bicep curls. We're only getting what, like five to eight reps of curls in. Go heavy here, guys. Come on up. Switch. Final 10, 9, 8. Let's go. Stick with it. 5, 4, 3, 2. Recover. Split. Lunge, split. Deadlift. Left foot forward, right foot back. Here we go. Didn't drink water on the last break. Set it up. Lunge jump. That did. Three, two. Drop the back knee. Hinge at the hip. Shoulders stacked, shoulders parallel. Contract and drive through your front butt. Lengthen through your front butt. Contract and drive. Lengthen. Nice work. Core stays tight. Come on, come on. Ten seconds. Two beautiful legs. Work each side once. Five, four, three, two. Set them down. Pull Ups with me. Hug yourself off. You gotta get your mind right for pull ups, right? I was like you guys. I tested arm day yesterday not knowing I was doing pull ups today. Come on, pull ups. Goal is five. Goal is five. Go, Linds. This is the live longer pause button. The longer pause button live. Get on that bar. Use that band if you need to row clean with Rachel. Pull up in three, two. Let's go. Come on. Five, four, three, two. You can always do more than you think. Come on. Woo. We got two more in this. Yeah, we do. Down, up. Come on. Exhale up. We got one more in this. Let's go. Up, up, up. Come on. Come on. You're in it for five. One more. Four, three, two. And recover. Pull ups feel hard today. Pull ups are hard. Pull ups are hard today. They're hard every day. Come on, you guys, stick with it. Yeah. Heart rate's already high. It's just low impact strength training. Here we go. One way. Lateral lunge left, single arm press, left, racket hit left in 3, 2. Let's go. The thing about perform 20 is we try to really pack a lot in to 20 minutes. So these longer breaks I'm throwing in, they're non existent in the program. This is a good way to start, right? We're all coming off the holiday, right? Next week. We're Serious next week. 20 minutes. Today we're going for a little bit longer breaks in between. Nice work, you guys. Finish it right here. 5, 4, 3, 2, 1. Ranger Burpees. Ranger burpees. Burpees with me. Squat thrusters with bridge you can stand over, take them overhead. Your 30 seconds. Start in three, two. Let's go. Hit the deck jumper, step wide, power through the hips, drive rack, reload. Here we go. Hit the deck. Come on. Big hip drive. Standing straight up. Straight up with those weights to get them overhead. Rachel's got a big exhale. Driving your hips forward, getting those weights overhead. Same thing. Ten seconds, here we go. Happy New Year right here. Five, four, three, two. Recover. Push up, plank walk, row on the left, glute bridges and rest. Come on, two more rows. We go in three, two. Let's go. Push up, walk, grab, pull on the left, walk back, push up, walk and row. Nice work, that single second. Firing up that core, elbow to hip. Nice work, team. One rep at a time here. Almost there. 4, 3, 2. Recover. Glute bridges move. 7 is usually a banger. It's a little bit more of a recovery move here. Needed glute bridges. Glute bridges in three, Two. Let's go. Here we go. Lift. Hover drive. Nice. Catch your breath. Focus on keeping those knees in line with those hips. Hold and squeeze at the top. Lower with control drive. Never take any tension off the glutes. As soon as I get to a place where tension loosens, go right back up. Right back up. Constant tension. Five, four, three, two. Recovery. Two down. One to go. Break down the drill. Third set is the best set, baby. Third set. I know you guys love a good no repeat workout, but as your trainer, it's my job to be brutally honest with you. And the truth is no repeats is no good for you. I'm just kidding. Any movement is good movement. But if you are truly trying to put on muscle mass, truly trying to better yourself, repeating movements is the best way to go. You got to take that muscle through, that range of motion several times. Pull ups, that's a rep game, baby. You're not going to just get one pull up and be done. It's a volume game. Volume training. You got to do it almost every day, every other day if you really want to get better at it. Right? A lot of us do this here. So many people have pulled rules this year. I'm trying to get 10 by the end of the year. 10, that's my goal. Honest is a pull up and for a balance sheet. Where are you at right now? Two to three, depending on the day. Three max. Yeah. Three. I saw her do three. Do not let her cheat you. Two to three. Rachel can do three. Rachel can do three pull ups and her goal is 10. That's added seven. Yeah. Okay. That is not. That's a big goal in the scheme of pull ups. But to be fair, I think you're. What? How is Brody? Eight. Brody's seven. Seven. Yeah. And he wants to do like five pull ups too. So the competition is high. Yeah. Brody wants five by the end of year. We got four bananas. Four bananas from Erica. Let's see where we can get to, guys. Honest. Nice work. We already got five bananas from Jennifer. Nice. Kristen, her. Camilla. Her five year old sends hugs. We love it. Nice work. Barb and Dave rocking this workout in their 70s. That is awesome. One more time, guys. Grab your weights. Uneven squat, bicep curl. Uneven squat, bicep curl. Let's finish it. Racking on the left, between the legs, on the right. Squat curl in three, two. Let's go. Squat, stand, switch. Squat, stand, switch. Nice work, you guys. And like you said, it's 20 minutes a day, five days a week. You get to pick your Rest days. But I'll be honest, as I've been working through this program, it's at least taking me a little bit longer every day because I'm using heavier weights. I'm hitting the pause button quite a few times before I get on that pull bar. Heavier weights just needs a longer break in between and that's okay. 4, 3, 2. Recover. Split, lunge, split, deadlift. This time you're gonna do one deadlift, lunge, lunge. One deadlift. Lunge, lunge. Third set. We go in three, two, go. Crush the oranges in the armpits. Deadlift. Step back right. Step back left. Stand up. Hinge, hinge, hinge. Step back right. Nice. Step back left. Awesome. Hinge and lengthen. Now drive through that front left cheek. Drive through that front right cheek. Do it again. Hinge and lengthen. Nice. Contract and drive. Contract and drive. Right here. Finish. 5, 4, 3, 2, 1. You're out. Heavier weights in my forearms and now I gotta get on the pole bar. Pull up, pull up. Goal of 5. Someone was asking what's easier if I did underhand grip. Right now that's easier. Thinking about it, I'm gonna get five overhand and then switch to underhand. Five pull ups. Find your bar. Back row clean. In three, two. Let's go. Pull. Elbows to hips. Exhale, Inhale, down. Exhale, pull. Three, four. Come on. Five. Fight for it, guys. It's a volume day. To the volume, men. Count to three. Get back on the bar. Three more. Let's go. Three, two. Come on. Finish. Three, two, and you're out. Way to go. So sticking hard, you guys. Way to go. One weight lateral lunge press. Nice work, Hazel. Five mile walk you could do. Yeah, yeah. Way to go. You get those steps in on top of this. That is what we recommend is getting your steps in on top of these 20 minute workouts. If you want some assistance, we added a little 10 minute burnout for members every day. Hit right, push. Hit left. Push. Lateral lunge right in three, two. Let's go. Hit right. Drive up. Press overhead. Hit left, hit left, drive up, push overhead. Nice. Hit right. Oh, I hit my bull bar. This is actually the time of year I feel like I like to mention. If you're new, hitting the like 75 speed is a great option. Super option. So you can slow down the video a little bit, lift heavier. It's a great way to scale this. Nice work. Final three, two, one. Yes, guys, here we go. Ranger burpee. Last time. You gotta do burpees today or squat. Thrusters Last time for the burpees or squat thrusters. Big breath in. Finish it. Three, two, Hit the deck. Here we go. Burpee up. Drive the hips overhead. Drop low. Nice work, team. Come on, Big full body day today within the program. We divide it up. We go full body, legs, core and mobility. Arms back to full body. Two full body days. Three split training days. Come on, finish it last. 5, 4, 3, 2. Recover. Hold bananas. Yeah. The heavy breathing, seriously, is it just post winter break or am I just dying side to side. Push ups. No row. Walk over to the right. Walk over. Push up. Walk over to the left. Push up, push up. Walk, push up, walk kneeling around your toes. Two moves. This include bridges. We go in three, two. Let's go. Walk right, push up. Plant. Walk left, push up. So my left hand replaces my right, right hand replaces my left. Push up. Walk, push up. You have the push up and the pull up. Come on. Nice work, guys. What would it look like If I said 10 more seconds? Yes, you can finish. 5, 4, 3, 2. You're out. Push ups and pull ups never get easier. Especially when your heart rate is high. Right? You're just getting stronger, team. Stronger together right here. Come on. Dumbbells on your hips. Three, two, blast off. As my two year old would say, blast off. When I, you know, you put them on your feet. Heels overhead. Was stretching this morning in my closet. He always comes in, he said, blast off, mommy, blast off. That's it. It's a weighted mobility, right? Yeah, you want a good paragraph, more stretch. You do a figure four and throw a two, roll down your hips. Ten seconds, Finish right here. Lift and squeeze for five, four, three, two, recover. Yes, team, we're gonna stay down right here. We got a little core burnout for you. Gonna have some fun. A little core burnout. Gotta put these lighter weights to use, too. All right, you ready, Rich? Let's go. One dumbbell overhead. One dumbbell overhead. Okay, you got five moves. Oblique crunch, single leg, sit up. Oblique crunch, single leg, sit up. Other way. Finish her. Twist on my elbow. Going to put my right arm overhead. My legs are hovering. Rachel's going to pull her knees in, my balance. Okay, you can always just do this with your top leg. I'm going to bring both legs up right here for 30 seconds. Lift and lower weight. Overhead is totally optional. Let's hit those obliques shoulder stacked on the elbow. Ear out of the shoulder. 3, 2 obliques. Lift and lower. Lift and lower. Come on. 30 seconds each. 5 moves total. Finish it off. Finish it off. We're going a little bit longer today. Giving you guys a longer preview workout. Nice work, team. Come on, come on. Lift them up. Man your legs realize how heavy they are when you do these moves, right? Come on. Finish right here for 5, 4, 3, 2. And recover. I'm gonna keep this 15 pound weight to go to my back side. I'm going to lift my right leg up. Okay, Rachel's going to do a dead dog single sided. I'm doing a single sided crunch and lift. Lifting the dumbbell up towards my toe in three, two, let's go. Crunch and lift. Crunch and lift. Trying to reach that dumbbell up towards my right toes. Exhale up, inhale down. Exhale up. Rachel's got a nice single sided dead bug. Choose your level today. What do you got? Either way, you got 10 more seconds here. 10 more seconds. Come on, team. Sound the horn, Rachel. Think this is a new one, right? Three, two. Recover up and over. Other side. Left hand overhead stacked on top of your right elbow. Here we go. Pull the knees in. Lift them up. Left arm up. Overhead stacked right on that shoulder. Lift in three, two. Let's go. Lift lower with control. Lift lower. Control. If today feels hard, I want to encourage you to not stop here, guys. Every day is just a 1% better. You take the workout where you're at that day. Some days it's lighter weights, some days it's more pause buttons. Some days it's 10 minutes. What matters is the active consistency. Can you show up for 3, 2, 1? It's not gonna be easy, right? Your motivation is gonna leave far before your discipline is gonna leave. Show up if you're disciplined. Discipline over motivation. Lift left leg in three, two. Let's go. That's what Rachel and I are here for. We're here to bring the motivation when it's low, guys, we're gonna bring that motivation when it's low. Just keep showing up. Keep putting in one more rep. One more rep at a time. Come on. We got this together, guys. Together. Finish right here. You can do it. 10 more seconds. Finish strong. Last 5, 4, 3, 2. And recover. Last move, last move. We'll stay right here, Rach. Four second. Twist one, Press out. Option feet on the mat. Option feet lifted. 1, 2, 3, 4. Push out. 30 seconds. This is it, guys. Finish strong. We go in 3, 2. Let's go. Twist, 2, 3, 4. Option push out. Twist, 2, 3, four on that press up. Can you get those legs a little bit straighter? 4, 3, 2, 1. Here we go. Big push up. Nice twist, 2, 3, 4. Push it out. Final 10. Final 10. Let's go. 10. 9, 8, 7, 6. You got this. 5, 4, 3, 2. Recover. Woo. How do we do? Rad. Way up team. How we feeling? How we feeling about the preview workout? What do you think? You in? We got you in for the next two weeks. You with us. Can't wait to catch the replay. Yes. This will stay live. Way to go, Diana. Crushed it. Awesome. So glad you loved it. Nice work. Awesome. Would it be better to work up on a pull up hang or do the modification with Rachel? I would say do the modification with Rachel and then if you can add on at the beginning or end of your workout the capacity. That's when I would work up on my hangs. That's when I'd work on my hangs. Work on the pull up hangs before or after the workout. Do the mods with Rachel. Build that stronger back. Ok. Another great modification is doing a band over your pull up bar and doing lap pull downs from a seated position or standing position. Okay. You can do the dumbbell mod or you can add that band. Awesome job you guys. So glad you loved it. You're so excited. Is it going to be your favorite program? I hope so. Sarah. So excited for next week. First workout live. Way to go, Morgan. So many of you guys are so excited. This makes me so happy. And months and months. So it's so good when you guys are excited about it. Makes me so happy. A lot of sweat equity poured into these days in this program. We're so excited to share with you. Let's stretch it out. Here we go. Stretch out those arms. Nice work. Big inhale. Reach up right wrist. Grab left. Up and over side body stretch to the right. Open up those lats. All right, Big stretch back to center. Open over the other way. Nice work. Drop those hands. Reach your palms towards me. Round through the spine. Pull the shoulder blades apart. Now bring it back. Hands behind the back. Big inhale or exhale. Chest expansion. Nice. Take both knuckles over to that right hip. Gaze over your left shoulder. Nice. From here drop the neck. Roll it side to side. A little crack right there. Big chest expansion. Knuckles. Pull back over to the left hip. Gaze over the right shoulder. Drop the neck and roll. Nice work. Bring it back up. Release it from here. Standing on the left leg. Right heel to the glutes. Soft bend in the knees. Option. Stay here. Option. Hinge and reach. Quad stretch with a little dynamic balance and reach. Stretching through that left hamstring. Right quad. Stand it back up. Can you pull the knee up now? Can you open it into a figure 4. Getting that outer glute from those lateral lunges. Nice work, you guys. Awesome job. Set it down. Switch it out. Left heel towards the glute. Option. Stay here. Option. Find that balance. Big reach. Quad stretch on the left. Hamstring stretch on the right. Nice work. Awesome job. Bring it back up. Pull the knee up. Can you get to that figure four? You can always grab a chair. You can always take this to a seated position. Take these workouts at your level. Nice work. Big inhale. Reach up. Exhale. Drop down to the bottom of a nice squat. Pry elbows, push in. Nice work. Open up those hips. Butt goes all the way back to the mat. Right here. Nice little butterfly stretch inside. Soles the feet to touch. Roll the shoulders up, down and back. Drop the knees to the mat. So proud of you. Thank you for showing up and sweating with us today. I hope you guys are excited as we are for Monday. New program Monday, day one. Full body drops at 4am Central Standard Time on YouTube. That's in the videos live. You can find it on our website. You can find it on YouTube. All you need are those dumbbells optional. Mini band optional. Pull up bar or follow along with weights for the modifications. Make sure you get on our email list. Let's kick it out. Go for a hamstring stretch sitting on your sit bones. Big. Inhale up. Exhale. Hinge, hinge, hinge, hinge, hinge. Now reach for those toes. You get on our email list. We're going to drop the daily new workout in your inbox directly so you you will not miss it. If you want that, make sure you jump on our email list. All right. You can find it in the description of this video. Just click that perform 20 link. You can find that if you are following along with us on Instagram. Just comment on this video. Email E M A I L email and we will get added to our email list. So you get the daily drops every single day? Yes. Right. So pumped you guys. Perform 20 starts Monday. We're going to do it the entire month of January. New video for 10 days. Repeat it. Okay, I'm gonna work out Monday through Friday. Take my rest days on Saturday, Sunday. That's what I'm gonna do. You can make the plan work for you. Choose three days a week. Choose two days a week. Choose four days a week. Just make it work for you. If you want those daily burnouts to make it a little bit longer, like more of a 30, 35 minute workout like today, those 10 minute daily burnouts are going to be available when you become a member. Hitting that join button on our channel. We're giving day one to everybody. It's actually already live. It's cardio, agility and speed. If you want to check out day one burnout, head over to the video tab on our YouTube channel. You'll find it right there. Otherwise you can become a member and get the daily add on. We do have our retreat coming up in February. We have three spots left. End of February, three spots left for our retreat. If you're interested in that you can go ahead and email us or you can check out just google or just type in retreat on our nourishment love website nourishment.com and you will find the full details there. Again, Next live is for our YouTube member community. We are going live with the dietitians, the real food dietitians to talk all about nutrition. How you can add nutrition to support this workout plan. Hitting those 30 grams per meal of protein every single day and making sure you are eating appropriately to fuel your fitness. Right? We want to fuel our fitness. It's not diet and exercise, it's fitness and fuel. Thank you guys so much for being here and sweating with us. We so excited to go live with you on Monday. Perform 20. We start Monday 4:00am Central Standard Time. Thank you Instagram. Have a great day you guys. Happy new year. Awesome job. Thanks so much for joining us you guys. Buying a pull up bar today. I love it. Jennifer. Never too late to get on that pull up train. Yes. We are claiming 2025, the year of the pull up. Awesome job. Thank you. Nice work. Christine. Great workout. First live. So glad you could join us. First live for Emily. So glad you could join us. Awesome. Way to go Michelle. Way to go. Nice work. You guys are so awesome. Can't wait to start this new program with you. First life. First live for Natalie. So many first lives you guys. I love it. Welcome. We hope you come back for more. That's the goal. Thanks for joining us. Nice work Lori. Way to go you guys. Happy new year. We look forward to kicking off Monday strong with you guys. We'll see you very soon. Monday 4:00am Central Standard Time. All you got to do is show up and push play. Thank you guys. Another one. First live. Jordan. Way to go you guys. So many first lives. First live for Beth. So glad you could join us. Have a great day you guys.