30 Minute FULL BODY Dumbbell Workout At Home (Circuits)

Hi, I'm Lindsey Baumgren of Nourishmove Love. And this is your 30 minute full body circuit workout, also known as our popular 40, 30, 20 format. We'll talk more about that looks like. But first, you guys know Becky. She's from the Minnesota Beef Council. She's back in action with us and we have a new face for you. This is Dan. Dan grew up raising cattle and today we are gonna put his true beef farmer strength to the test. You ready for this? Gonna do it. He's ready. He's in. You guys love our Minnesota beef workouts and we're excited to be back in action. Bring here's what today's workout looks like. You have two circuits. Your first circuit is all legs. Your second circuit is all arms. Okay, so we're going to hit it all, but we're going to break it into a split train workout. So the first circuit has four moves. You're going to do each exercise three times through, but your work time and rest time will simultaneously decrease. So your first circuit is 40 seconds of work. 20 seconds of rest. Then we go 30 seconds of work. 15 seconds of rest. And we finish it off with 20 seconds of work. 10 seconds of rest. So you do each circuit 10, three times through. We're alternating moves. Strength, power. Strength, power. You're gonna get a heart rising breakout workout and a lot of strength along the way. You guys ready for this? Ready. Let's do it. Awesome. And here's the deal. You make it through the first circuit all lower body. I'm gonna share with you the suspense. It's gonna kill you. My favorite mineral we get from eating beef. Okay. My personal favorite mineral we get from eating beef. And then we'll let Dan and Becky chime in what their favorites are too. But you know we gotta make it through the first circuit, right? Okay. Let's get ourselves started with a warmup. All you're gonna need for the workout is a set of dumbbe. We have a couple sets, medium to heavy weights. Try and go heavy if you can challenge that strength. And we are going to warm up and jump into this workout. So we are starting feet shoulder width distance apart. You're going to give me a big inhale. Reach up nice and tall. Squeeze your belly. Squeeze your butt, baby. Back bend, opens up the chest and shoulders. Nice. Relax those shoulders. Think about keeping a nice long neck throughout this workout. Big inhale, reach up. Soft bend in the knees. Core is tight. Alternating pedals to the back. Just opening up the chest and shoulders. Those alternating arm Sweeps to the back. Right, nice. Right there. You have four, three, two, one. We're gonna sit it back into squats. So sit it back down and up. Weight is in the heels. Squats we are gonna do right away in that first circuit. You can always do everything we're doing today with just your body weight or you can add those dumbbells, heavy or light, whatever you got. Weight is in the heels. Knees are going out towards the pinky toes. Chest is up. Just squatting it back, trying to get a little bit deeper with each squat here. As you warm up, you have four knife, three awes and one. Reach back up tall and swim it to the front this time. Arm sweeps to the front. There it is. Nice. Hitting all directions. You got 4, 3, 2, 1. Back to squats. This time we're going to add a calf raise at the top. So squat calf raise. Trying to pop your heels off the ground right here. Pop those heels off the ground. Warming up the calves and ankles because there'll be the opportunity to jump today. If you choose. Have some squat jumps, some lunge jumps. Oh, yeah, we're going to get it all. Nice. You got four. Awesome job. Three, two and one. We are going to walk to the back of our space and we're going to do some plank walk out. So you are going to hinge over, pushing your hips back and then we are going to walk out to a high plank position. Once you hit high plank, walk back in. Tap your toes, stand up tall. Reach it up. Nice work. Some plank walkouts here. Warming up the shoulders and the core and hitting that posterior chain. A nice little stretch. Get this in pretty much every workout because it is a favorite warm up move of mine. Effective and efficient. Push it back in. We're going to do one more plank walkout. This time you are going to hold that high plank. So walk it out for me. Hold that high plank. Shoulders are over wrists. Fingers are nice and spread out. You can always drop to your knees. Pull up on your kneecaps. Push back on your heels. Hold it here. Slow knee drives. Drive and drive. Knee to the chest. Drive and drive. You have eight, seven, six. You got it. Five, four, three, two and one. Let's step the right foot outside the right hand. Take a nice easy twist. Nice rotation here. Think about dropping your left hip towards the ground. Opening up those hip flexors. Nice. Set it down. Switch it out. Other side. Left foot outside left hand. Nice easy twist. Gaze follows the fingertips, dropping that hip towards the ground. Hold it here for three, two and one. Set it Down. Give me two push ups, knees or toes. All the way down, all the way up, all the way down. Push up and back down, dog. Just take a nice little stretch here. Pedal out the heels. Press your chest towards your thighs. Walk your hands back to meet your feet. Roll up one vertebrae at a time. Two big shoulder rolls at the top, and we're gonna jack it out, you guys. Jack it, jack it. Here we go. Jacket option, low impact. You tap it, you tap it. Taps or jacks. You got it. Give me 8, 7, 6, 5. Nice work. 4, 3, 2. Back to squats this time. Down, up, rapid squats. Option A, stay here. Option B, give me a little hump up. Tiny jumps if you want them for eight, seven, six. You got it. Five, four, three, two butt kicks. Heels to the glutes. Get them up, get them up, get them up. Push those arms overhead as you kick your heels to the butt for 8, 7, 6. Nice work. 5, 4, 3, 2, 1. Quick set of lunges. Alternating step backs. Step back to lunge. Stand up tall. Step back, stand up, back up. Nice. Whoo. Catch the breath. Awesome job, you guys, right here. From here, we go right into high knees for the finish. Four more lunges. Four, three. Nice. Two. Last one. High knees. Drive them up, up, up. Give me eight, seven, six. You got it. Five, four, three, two, one. Whoo. You guys warm? Ready? Ready to do this thing? Heart rate, tie strength, and cardio. We're going to put it together. All right, you guys, first circuit is all about the lower body. Show your first move. 40 seconds of work, 20 seconds of rest. Grab some medium dumbbells. Okay? Catch your breath. Option A, you can front rack them. Option B, you can take them down to your side. Okay, I'm going to start with that front rack position. It is a 2 pulse squat. Option A, pulse 2, stand. Option B, pulse to stand with a calf raise at the top. So you're pushing onto the toes, giving me that calf raise. I'm gonna go heavy. Actually gonna go heavier. I'm gonna challenge that lower body today. Okay, three times through 40 seconds of work per move. You guys ready to burn out those legs? 40 seconds of work, 20 seconds of rack rest. Option a, front rack them. Option B, dumbbells at the side, two pulse squat with a calf raise. You're there in three, two. Let's go. So we pulse, two, drive, option A, pulse two, drive, Option B, give me the calf raise. Pulse two, calf raise. So you're powering up to the toes. Heels pop off the ground again. These are timed intervals you get to choose how hard you work during those intervals, okay? We're not counting reps, we're pushing. You got heavy weights, you can always go slower. You have lighter weights, you can always go faster. Pulse 2. The goal of this workout is time under tension. We're going to challenge it with that. Two pulses. Drive. Come on. Yes, you can. Right here. Five seconds. Finish with me. 5, 4, 3, 2 and 1. Finish. Stand tall, drop your weights. We go power. You're on 22nd. Rest your power. Okay, baby squat jump. Big squat jumps. Looks like this Baby big. Baby big. Low impact, rapid squats. You want a little bit? You can give me tiny babies. You're there in three, two. Let's go. Let's go, Baby big. Loaded. Explode loaded. Explode loaded. 40 seconds. Right here. You're gonna push that heart rate. Burn up those legs. Yep. You feel them? Come on, baby, Big, low impact. Right here. Rapid squats. Okay? Or you can give me tiny babies the entire time. Yes, you can. Stay with it. Baby big. Whoo. You got it. Come on. Keep pushing. What would it look like if I said 10 more seconds? Let's do it. Heart rate's high. Come on. Five, four, three, two. You're out. That'll spike the heart rate, right? How we doing back there? Lunges, lunges. Grab your dumbbells. Gonna front, rack them. Two, paw her. Two. Pulse. So. Pulse two, stand and push. Pulse two, stand and push. You're on in three, two. Let's go, let's go. Pulse two, drive. Pulse two, your option. You can always take the dumbbells to the side. Omit the press. Pulse two, stand. Pulse two, stand. Option. Add that thruster, two pulses. We're working on time under tension, ok? We all have a natural reaction. It's called your reflex. It is meant to go straight down, straight up. But that pulse causes different muscles to engage. Five seconds. Here. I'll talk about them next time through. Three, two, one. Set the weights down. Same thing with lunge jumps. Right here. Baby big, baby big switch. Tiny Switch, option. Pulse 2, step in. Pulse 2, step in. Step or jump. Right leg back. You're on in three, two. Let's go, let's go. Tiny switch, tiny switch. So it's a tiny hop, big switch. Tiny hop, big switch. Tiny hop. Yep. Legs on fire. Come on. Tiny hop, big switch. Tiny hop, big switch. Your pace, your tempo. Come on. Push that heart rate. Challenge yourself. Whoo. We're breathing heavy. Yes, we are. Let's go, team. In it together. Come on. Come on. You got this. Stay with me. Yes. 10 more seconds. What do you got for me? Finish big, you get a break. It's coming for you in five, four, three, two, and one. Nice work. Whoo. Okay, guys, same four moves, same thing. Work time and rest time drop. We go from 40, 20, down to 30. 15. 30 seconds of work. 15 seconds of rest. How you guys doing? Okay options for everyone. Try and go heavy or do your best. Forget the rest. I'm breathing heavy, I'll tell you that much. Grab those dumbbells. Two pulse squat option. Add the calf raise. Two pulse squat option at the calf. Raise dumbbells at the side or dumbbells front racked. You decide. You're there in three, two. Let's go. Pulse two, stand. Let's talk about that two pulse. Why are we doing two pulses instead of just that? Down, up. I'm show. Down, up. Okay. This is a reflex. Down, up, two pulses. Okay. Takes out that reaction that we have to just stand straight up. My fast twitch muscles work on a standard squat. When I do a 2 pulse, it also engages my slow twitch at the bottom. Slow twitch, fast twitch. Slow twitch, fast twitch. You're getting it all. Five seconds. Come on. Yes, you can. Whoo. Stay with me. Three, two, and one. You're out. Set the dumbbells down. All right, baby. Squat jump. Big squat jump here on 15 second rest, baby. Big. You can always just give me rapid air squats. You do your best. Three, two. Let's go. Let's go, baby. Big on that, baby. Stay loaded. Explode, loaded. Explode. 30 seconds. Yes, you can. Come on. Your work time dropped by 10 seconds. That's a lot when you're doing squat jumps. Yep. Whoo. Yes. Stay in it. Stay in it. These Minnesota beef workouts bring the fire, don't they? Come on. 10 seconds. Yes, you can. Let's go. Stay with me. 5, 4, 3, 2, 1. You're out. Lunge thrusters, two pulses. That same two pulse motion for the lunge. Okay. Increasing time under tension. Slow twitch and fast twitch. You're on in three, two. Let's go on the right pulse, two. Press again. You can always slow this down or speed it up. Okay, Big inhale down. Big exhale press overhead. Nice. If you're front racking them, keep those elbows up. Keep those elbows up. Option. Weights can always come down to the side. 30 seconds of work. Come on, you guys. You only got five left. Five, four, three, two, one. You're out. Dumbbells down. Okay, here it is, baby. Lunge jump, baby. Big switch, baby. Big switch. Start left leg back. This time Left leg back, baby big. Switch in three, two. Let's go. Let's go. Baby big, baby big. Baby big. Your low impact out option. Pulse two up. Pulse two up. You decide. You choose your level. Come on, you guys. Your 30 seconds. Strength and power. Strength and power. Come on. We do it with the dumbbells, then we do it with the body weight. Burn it out, Burn it out. You got it. Come on. 5, 4, 3, 2, 1. You're out. Shake it out. Grab some water. Two circuits down. One more time, you guys. One more time on the legs. Down to 20. 10. Okay? 20 seconds of work. 10 seconds rest. This is gonna fly. It's gonna go really fast. Go hard during that 20 seconds, okay? That 10 seconds is just a transition between moves. You guys ready? Grab your dumbbells. Last time on the legs. Last time, last time. Whoo. It's gonna be good, you guys. It is gonna be top up, okay? Option A, front rack. Option B, dumbbells at your side. Squat with the calf raise 2. Pulse 2, pulse. Squat with calf raise. 20 seconds of work. 10 seconds rest starts in 3, 2. Let's go, let's go. Pulse 2. Drive to the toes. Pulse 2. Calf raise is optional. Come on. 20 seconds of work. Yes, you can finish strong, okay? The goal is to start with the same weight that you finish with. Come on. 20 seconds. Yes, you can. Yes, you can. 5, 4, 3, 2, 1. More squat. Power up and you're out. Dumbbells down. Okay, 10 seconds rest, baby. Squat. Jump big. Squat. Jump, baby. Squat. Jump, big jump. You're there in three, two. Let's go. Let's go, baby big, baby big. Come on. Right here. Yes, you can. Turn up the volume, you guys. Turn up the intensity. Because you only got to do it for 20 seconds. Yes. Halfway there. Let's go. Finish strong. You got it. 5, 4, 3, 2, 1. Lunge thrusters. Let's go. Finish it. Grab those weights. Grab those weights. You're on in three, two. Right leg back. Here we go. Pulse two. Push it. Your 20 seconds. Your 20 seconds. Take it at a pace that works for you. Come on. This is intense training. Whoo. Strength and power. Put them together. Back to back intervals, limited rest. Five seconds. Let's go. Finish. Three, two, one. Power up and you're out. Dumbbells down. Baby, baby, baby. Lunge jump, big jump. Switch. You're there in three, two. Let's go, let's go. 20 seconds. Come on. Your option two pulse. Lunge with a step in. Come on. 20 seconds. 20 seconds. Yes, you can. Yes, you can. You are so stinking strong. You were built for this. You were made to do hard things. Come on, come on, Come on. Final three. Two. Let's go. You're out. One minute. One minute. Burnout. Just your body weight. Sumo squat. Heels in, toes out. Chest up if you can. I'm dying. Let's go. Down. Reach. Sumo squat. Fingertips down. Reach. Fingertips down. Reach. Nice wide squat. Heels and toes out. Chest stays up. Burning out the legs. Right here. Burning out those legs. Down. Up. Can you add a calf raise at the top? It's just a progression. We're going to build on one minute. Build down. Calf raise. Can you get your fingertips to the ground as you stand tall? Push to the calves. Squeeze the inner thighs. Squeeze them. Option A, stay here. Option B, explode up. Explode. You have 10. Let's go. 9. Come on. 8. Yes, you can. 7. Legs on fire. 6. I feel it. 2. 5. 4. Yes. 3. Come on. 2. Hold it. Hold it, hold it. Hold that Sumo squat. Can you lift the heels off the ground? Embrace the shake. It burns. Drop an inch. You're holding for 10. 9. Your water break comes. It's coming in 5. 4. 3. 2. You're out. You're out. Elbow bounce. Bumps. Elbow bumps. Circuit One, down. Grab some water, you guys. Circuit One. Plus the leg burnout. That's intense stuff. No talking from the peanut gallery. Nothing. They got nothing. Okay, what did we say? Make it through Circuit one, and you're gonna find out what my favorite mineral is. That comes from beef, you guys. It is a zinc. I love zinc. Okay, fun facts about zinc. Okay? It speeds up reactions in the body. Really great to rev up our immune system. Hot topic these days, right? Immune system. In Minnesota, we're heading into cold and flu season, but immune system is a really big topic. Hot topic, obviously, with coronavirus going around. Okay. Revs up your immune system and your body can't store it up, so it's something you need to consume daily. And beef is one of the best sources for zinc. All right, fun facts. Zinc. That's supposed to be way cooler. Ready? Zinc. Okay. Grab your water. All right, you guys. Circuit One in the books. We are on to arms. I have been trying to build these puny little arms forever, so protein is really important for me. Becky, how many grams of protein do I get in a serving of beef? 25. 25. Hey, that's good news, right? And your favorite serving of beef is? Dan the Man Porterhouse. Porterhouse. Oh, he went big. He went big. This is like, not just he's. Yeah, you went big. All right, good. All right, I'm with him. I'll go for the mignon play. He's like, good, let's do it. We're going to have a steak party after this. Becky, what's your cut? I like a rib eye. Rib eye. We got the ribber, ribeye, the porter. We're going to have those cooks in the kitchen. Busy. Three different cuts. Okay, you guys. We'll talk more about how to choose your favorite cuts at your local butcher counter after we get through this arm circuit. Let's talk about it. I'm going to try and go heavy. First circuit. Your move. First move, two bicep curls, Two crossbody chest flies. We're pairing biceps with shoulders and chest. So it looks like this. Palms are out. Bicep curl, bicep curl, crossbody fly, crossbody fly. Two curls, two crossbody flies. 40 seconds of work, 20 seconds of rest. I'll talk about the next move as we get going. Same thing. Strength, power, strength, power. You guys ready? Let's do it. Palms are out, Two bicep curls. Shoulders down and back. Elbows off your body. You're on in three, two. Let's go, let's go. Curl, curl. Now give me the crossbody fly. Crossbody fly, crossbody fly. Let's talk about it. The bicep curls. I'm pulling the weights up towards my shoulders. Elbows are off the body. Cross, body fly. Pinky to opposite shoulder. Pinky to opposite shoulder. Keeping a nice, soft bend in those elbows. Right here I'm getting biceps. Okay, Right here, I'm getting shoulders and chest. Standing shoulders and chest. And you're going to feel that core working the entire time to stabilize you, especially if you've got some heavy dumbbells right here, right? Getting after that upper body. From here we go right into. Push, press, push, press. Come on. 10 seconds here. Yes, you can. Two curls. Two. Two flies, let's go. For these flies, we're gonna get two more bicep curls in and you're out. Finish with me. One and two. From here, you're gonna front racket. Your power move. I'm going to show you from the side. Push press, 2 inch dip drive, overhead. Dip, drive, dip, drive. Elbows, stay high. I gotta drop to my 12. This is gonna be 40 seconds of power. You're there in five. Rock. Rack them up. Elbows high. Three, two. Let's go, let's go. Dip, push, dip, push, dip, push. So my legs are helping a little bit. Burning out the shoulders. Fully locking out, Extending. Get the biceps right by the ears. Lock out the elbows. Two inch dip drive. Two inch dip drive. Come on, push it. Yep. This is going to raise your heart rate. Oh, yes, it is. Halfway. Halfway. Yep. You still got halfway to go. Option. You can always go alternating, alternating, alternating. Just keep moving. Let's go. Come on. 10 seconds. Let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Whoo. Yeah. All right. Three. Way back row. Hinge over, palms face in. Wide palms face together. Narrow palms face out. Reverse. Okay, so, wide row, narrow row, reverse, row. Three. Three. Way back row. Say that three times. Fast. Hinge it over, wide row. In three, two. Let's go. Wide, double tie. Elbows, narrow and back right here. Wide row, narrow row, reverse row. Hitting that middle and upper part of the back the entire time. Again, you move through this at a pace that works for you. Okay, let's talk about my elbows. Right here. Wide row. Elbows wide and high. Elbows narrow and high. Same thing. Elbows, narrow, high. Reverse grip. Just gets a little bit more into that meaty middle back. Come on. Nice. Each time on those narrow and those wide grip rows. Or, I'm sorry. The reverse grip. Elbows go high to the sky, back towards the hips. On the wide, they go high to the sky, to the side. Come on. Three, two, you're out. Whoo. Last move, down to the ground, you guys. Four mountain climbers, one push up. Each knee counts as one. So it's 1, 2, 3, 4. Give me a push up. Four climbers, one push up. Sit back, rest. Enjoy this. Rest. Yep. Hey, there we go. You're on it. Three, two. Let's go. Let's go. One, two, three, four. Give me the push up. Right into climbers. One, two, three, four, and a push up. So it's four climbers, four climbers. One push up. Your pace, your tempo. 1, 2, 3, 4. You can always take the push up from the knees. Pop to the toe, climb, 2, 3, 4, drop to the knees. You do your best. Forget the rest. You got this, you guys. Yes, you can. This is tough stuff. Tough stuff. Yes, it is. Come on. Finish. Yeah. 10 seconds. You can do anything for 10 seconds. You. Yes, you can. Come on. 5, 4, 3, 2, and 1, you're out. Sit it back. Circuit one in the books. Okay, we're gonna do those same four moves. Two more sets. Work time. Rest time. They drop second time through. 30 seconds of work. 15 seconds of rest. 30 seconds of work. 15 Seconds of rest. How we doing back here? How we doing? Right? We're doing good. Grab those dumbbells. Grab a quick sip if you need it shoulders out and back. Starting. Two bicep curls, two crossbody flies. Okay, you're probably only gonna get through like four complex of those total. 30 seconds is gonna go fast. You guys ready? Weights in hand, they're ready to rock it. 30 seconds on 15 seconds of rest. Let's go there. In three, two. Let's go, let's go. Two, two curls, curl, curl, crossbody fly up. Pinky to elbow or pinky to shoulder. Sorry. Pinky to shoulder. Two curls, two cross body flies. Go heavy, go heavy. Core stabilizing. You soft bend in the knees. Nice work. Come on. 30 seconds. Yes, you can. You're doing it, team. You're doing it. We're in it together. This format is tough stuff. Repetition. Why do we repeat strength exercises? Burning to fatigue. Let's go. Three, two, and one. Push press. I gotta drop down. Push, press. Two inch dip, big drive, overhead. Lock out the shoulders, lock out the elbows, biceps by the ears. You ready for this? 30 seconds, front rack. I'm here. On in three, two. Let's go, let's go. Dip, drive. Elbows up. Inhale, exhale, push, push. 30 seconds. Gonna burn out the shoulders. Yes, we are. And you're gonna raise your heart rate. Raise your heart rate because your arms are above the heart and you're using a lot of muscle. Oxygen has got to get there. Push it. Come on. Yeah. 10 seconds. Let's go, team. Let's do it. 10 seconds. 10 seconds. Yes, you can. Right here. 5, 4, 3, 2, 1. Whoo. Shake it out. That grip, a lot of dumbbell holding. Back, row, wide, narrow, reverse. Palms back, palms in, palms out. Pick them up. You're on in three, two. Let's go. Palms back, palms in, palms out. Take it at your pace. Three way row. Three way row. Just changing that grip. The back is the largest muscle group in that upper body. A lot of ways to work it. You're getting a big complex move. We're putting them all together right here, right? That little grip change makes a big difference for the muscle groups that are involved. If you feel this in your low back, take a nice staggered stance for me. Three, two, one more. You're out. Down to the ground. Down to the ground. Four mountain climbers, one push up. This is your power. This is your power. Push. Four climbers one push up. You guys ready? Who set it up? Set it up. You're there in three, two. Let's go, let's go. One, two, three, four. Give me the push up. Yep. One, two, three, Four, four. Climbers one push up. One, two, three, 4. Again. You can always take the push up. Knees or toes. One, two. Your face, your tempo. 30 seconds. You got this. In it together team. Keep it up. Nice work. Yes, you do your best. Come on. Can I drop those knees? Keep pushing. You got it. 5, 4, 3, 2, and 1. You're out. Two circuits down. One more time. Grab some water. Quick. Step on the water. One more time through, you guys. One more time through. Okay, Finish it right here. 20 seconds of work. 10 seconds of rest. It's going to go really fast, right? Two minutes. Two minutes of work total. That's it. Get through this. Actually, wait. Four moves. 30 seconds. 30 seconds. That's one minute of work. One minute of work. With the two minute came in after you finish this. Have a good one minute burnout for you. That's where we're going to finish this workout. And then you're stretching. Come on. One more time through. One more time through. And then you're stretching. I'm going to go 15s the whole time because it's good to feel. Finish strong, right? We are beef strong. Beef strong. These Minnesota beef workouts have been a challenge from the get go. We set the bar high. We got to keep it high, right, Becky? Becky's like, huh? Yes. Guys, the limit, okay? 20 seconds of work. 10 seconds of rest. Two bicep curls, two chest flies. You're there in three, two. Let's go, let's go. Curl, curl, chest fly. Let's go. Pinky to shoulder. Pinky to shoulder. There it is. Come on. Two and two. Yes, you can. Two curls, two chest slides. Biceps, shoulders and chest. Getting it all right here. Five, four. Let's finish. Three. One more chest slide. The other side and you're out. That's it. Nice work. Quick shake out. 10 second rest. 20 seconds of push, press, dip, drive, dip, drive. You gotta go. You're there in three, two. Let's go, let's go. 20 seconds. Come on. Yes, you can. Yes, you can. Just keep pushing it. You can do anything for 20 seconds. Yes, you can. Yes, you can. Ten seconds. Halfway. Come on. Yep. Bring it home. Five, four, three, two, one. Nice work. Three. Way back row. Wide, narrow, reverse. You're there in three, two. Let's go. Let's go. Wide, narrow, reverse. Come on, you guys. Hit the back. Finish it off right here. Narrow. Last set. 20 seconds. Halfway there. 10 down, 10 to go. Come on. Yep, there it is. Wide, narrow, reverse. Give me one more full set. Wide, narrow, reverse. Down to the ground. Four climbers. One push up. Last move, last move. Let's go. You're there in three, two. Come on, come on. One, two, three, four. Give me the push up. Knees or toes. One, two, three, Four. This is it, you guys. Power right here. One, two, three, 4. Come on, come on, let's go. One, two, three,4. Woo. You're in the final. Three, two, one. Hold your plank. Hold your plank. It's really hard to hold your plank when your heart rates high, isn't it? Like this. Hold your plank. 10 seconds here and then we're gonna go push ups. 10. Push ups. Knees or toes. In three, two. I'm down on my knees. Here we go. Push ups. Let's go. One, two, three. Come on. Four. You got this, team. Five. Burnouts. They hurt. Come on. Three. Whoo. Two, one. Quick push back. Quick push back. Get the weights out of the way. It wouldn't be a Minnesota beef workout if I didn't give you burpees. 30 seconds, all out. Burpees. Any way you want to do them. Any way you want it. Okay? That song, any way you want it. You guys ready? You ready? Bring it home, you guys. 30 seconds of burpees. Burpees, you're there in three, two. Let's go, let's go. 30 seconds. Hold on, burpees. You can step them, you can jump them. You do your best. Forget the rest. Come on, let's move it. Yes. Let's go, team. You are so stinking strong. So stinking strong right here. Yes. There it is. Come on. 10 seconds. 10 seconds. Bring it home for 5, 4, 3, 2, 1. Yes. High fives. Becky. Elbows, fist pumps. Dan the man we are all hands on. This is where I say I'm dying. Are you dying? How you doing, Becky? We're done. How you doing, Dan? We're so, so done. We're so done. 30 minutes, right? Dan and I were just talking. He's like, these are tough workouts, right, you guys? 30 minutes. Effective full body training. Let's cool it down. Stand up nice and tall. Try and catch your breath. Give me a big inhale, reach up. Big exhale, let it out. Big inhale, reach up. Big exhale. Two more just like it. Okay, we got zinc. What other good vitamins and minerals are in beef for me, Becky? Vitamins. Selenium is another one of my favorite tiny essential nutrients. There we go, right? Okay. Where we start, where we finish, where we started. Let's finish. Big pull down. Pull those elbows down. Pull the back down. Nice. Reach up nice and tall. Grab one wrist. You're going to reach up and over Side body stretch. Opening up all that. Side body, back to center. Big up and over. Other way. Up and over other way. Nice work, you guys. Release it. Let's flap those wings. Let's flap them. Whoo. Feels good, right? Finish off with those push ups. Let's take the hands behind the back. I'm going. Turn to the side so you can see. Interlace the fingers behind the back. Pull the knuckles away from the tailbone. Look up towards the sky. Big chest expansion. Spend a lot time of. Of time hunched over. This is so good for us. Nice. From here, hands come to heart. Center heels slightly and toes slightly up. Drop down to the bottom of a yogi squat. Okay, you're gonna hold here. We got asked recently, how do I improve my squats, right? Pretty much every workout you're getting with me is going to have squats. Take your hands to the ground from this position for ankle mobility and hip opening mobility. You're going to go alternating knee taps. A great way to cool down. So I tap this knee to the ground, center this knee to the ground. So it's like a waddle, right? What is this, like a chicken? Chicken walk? You guys are my farm people, right? It's what we call the duck, the. The goose, the chicken. Right? We had. What's the. What's the. What's the bear or the cow walk? Bear crawl. We'll put a bear crawl in our next Minnesota beef workout. For you guys. There's something to look forward to. There's always something to look forward to with the Minnesota Beef team. Thank you guys so much for joining me. Let's go back. Sit on your butt. Legs go out. Arms reach up. Big inhale. Reach up nice and tall. As you exhale, slowly hinge forward. Push your hips back towards that wall behind you. Don't collapse just yet. Flex your feet towards your face. Flex those toes. Push those hips back. And now you can collapse. There it is. Stretch out those hammies. All right, so we got our 10 essential vitamins and minerals. We have 25 grams of protein. An awesome way to refill, especially after a workout like this. You guys, grab those heavy weights. Go hard. 30 minutes of effective, effective home workouts. And you know what? I'm going to link with this because I like the 30 minute thing. I'm all about efficiency. Quick 30 minute. We have beef recipes that are under 30 minutes, too. Okay, 30 minute meals, you guys. 30 minute meals. They're amazing. Nice work, you guys. Take a butterfly soles to touch. Sit back, shoulders down and back slightly hinge it forward. Just rock it out side to side, side to side. My favorite. Currently, I'm a mom of two little kids. You guys, it's been a long Covid season. I feel like all I'm doing is cooking. My current favorite beef recipe, ground beef. Throw it in the pan, brown it, throw some taco seasoning on it, and I grab a bag of frozen whatever I can find, rice, farro, anything mixed with some vegetables in it, and we throw it on top and we call it a taco bowl. Okay. And everybody loves it and so does mom because it's the easiest meal in the world, right? Yeah. All right. They're like, yeah. Yep. Aha. Great. This is good. We're done with the workout and we just want to lay on the floor. Thank you guys so much for joining us. Always more workouts. If you want to try more of the bistron workouts, we'll link them right here. Below 30 to 35 minute full body circuits. They are butt kickers. Keep up the good work. Thanks so much for joining us and have an awesome day.