30-Minute Full Body Dumbbell Workout (Strength x HIIT)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your full body dumbbell hit. If you love at home workouts, hit, subscribe to my YouTube channel. Or better yet, click that join button and become part of my YouTube community. Get more workouts, more accountability, and more support. All right, team, we've got a full body hit. Your favorite. You love them? We love them. We're gonna knock it out. I'm joined by the amazing Rachel. Hi. She'll be offering modifications. If you want to keep today's workout all low impact, follow along with her on. All we're going to need are some dumbbells. We've got anywhere from 15 to 20 pound weights with us today. And we're bringing back one of your favorite formats. It's called the 3, 2, 1. It looks like this. You got three minutes of strength, followed by two minutes of core, followed by one minute of all out cardio. All right, we've got some fun timed intervals for you. We're going to be throwing your way. It's a really fun circuit workout. We're mixing it up. If you've done three, two, one with us before, we're going to mix it up even more. We're going to go legs on the first strength circuit, arms on the second, total body on the third. It's going to be an awesome workout. And then grab your weights. Let's get warmed up and let's just do this thing. Let's go. Ready? Let's do it. All right, let's get warmed up right here. We're gonna go for a squat. Hands, reach the ground and then reach overhead. Give me a calf raise at the top. Squat, reach and calf raise. Squat, reach, and calf raise. There we go. Just getting into it right away today. Gonna get nice and warm. Drop low, reach high. Drop low, reach high. Warming up the calves and ankles. If you want to leave the ground today, you can follow me during that cardio session or you can stick with Rachel for low impact. You got two more right here. Last one. Hands can come right to the hip. Just push the hips back. Stand tall, push the hips back, stand tall. Nice little hamstring stretch right there. One more. Nice work. And from here, step back, curtsy, lunge. Just step back, curtsy, step back, curtsy. Legs gonna cross behind you. Step back and step back. Nice. Dropping that back knee to the ground. Thinking knee to calf, knee to calf. Nice work. Step behind. 4 and 3 and 2 and 1. Take it to the back of your space. Two squats, one plank walkout here we go. Down, up, down. Hands hit the mat. Walk out. Find a high plank. Two shoulder taps. Tap it, tap it. Walk back in and reach up tall. Do it again. 1, 2. Walk out. Find that high plank. Tap it, tap it. Walk in. Two squats. One, two. Walk it out. Hold it this time. Hold those shoulder taps. Go. 8, 7, 6. You got it. 5, 4. 3. 2, 1. Right foot steps outside right hand. Easy twist. Shoulder sweeps to the back for three. Two, one. Drop the elbow down towards the ground. Nice. Plant the hand. Step back. Switch. Left foot outside left hand. Easy twist. Shoulder sweeps to the back for four. 3, 2, 1. Drop the elbow down. Open those hips up. Plant the hand. Step back. Right foot outside. Right hand again. 2. Pulse option. Stay here or jump. Switch pulse. 2. Step or jump pulse. 2. Step or jump Pulse. 2. Step or jump. One more. Step or jump. Find tabletop. All fours. Right here. Drop the belly. Lift the chin. Reverse it. Tuck the spine. Pull the hips towards the wrist. Take it back down. Nice flat back. Nice tight core. Hip circles, right here. Draw a big circle with your hip rotation. Drop back and draw a big circle with the knee and draw it back. One more. One more on this side. Big circle. Drop back. Step back. 2. Push ups. Knees or toes. Down. Up. Down, up. Drop to all fours. Knee circles on the left. Draw big knee rotation. Bring it back. Do it again. Big knee circle. Bring it back. One more. One more, team, here we go. Big knee circle. Bring it back. Step back. Find that high plank. Tuck the toes. Hips. Go high. Pedal the heels. Bend and extend the knees. Bend, hover, extend. Bend, hover, extend. One more. Bend. Hover, extend. Push to plank. Slow burpee. Step ins. It's right foot. It's left foot. It's up. Take it down. Switch that lead foot. Left, right. Up. Nice. One more each way, guys. One more each way. Up. Last one, last one. Right here. When you get to the top, you jack it. Jack it, jack it. 8, 7, 6. You got it. 5, 4, 3, 2. Hold it nice and wide. Hit side to side. There it is. Side stretching through those inner, thighs to side. Nice. Four, Three, two, one. Bring it in. Bring it in. Butt kicks. Butt kicks. Heels to the glutes for eight, seven, six. You got it. Five, four, three, two, one. Let's go. Lateral. Push, push, push, push, push. Eight, seven, six. Five, four. Three, two. High knees. High knees for the final eight. Seven, six. You got it. 5, 4, 3, 2. You warm, Rach? Nice and warm. She's warm. Let's go. I'm warm. You're warm. Grab some water. We're going to jump in to circuit one, strength. You got three moves. 40 seconds on, 20 seconds off. We're going to hit the legs first. We go legs on the first circuit, arms on the second, then we go combo on the third. Start off with your heaviest weights. We're going to go deadlift, clean squat. Classic lower body moves right here. Deadlift, clean squat, curtsy lunges, glute bias squats. Looks like this. Hips go back, clean drop into a squat. Rachel's gonna keep the weights at her side. I'm in a deadlift, clean squat. You ready? Let's go. Here we go. 40 seconds. Start in three, two. Let's go. Hips back, drive, drop into that squat. One deadlift, hips push. Back one squat, hips drop. Thinking hammies. Glutes on the deadlift quads, glutes on the squat. I like to go a little bit narrow stance for the deadlift. Take it a little bit wider right there. Drive those hips forward. Get those weights up or keep them at your side. Come on. It's all legs. First circuit, free moves, all legs, all strength. Push it right here. Nice work. You got 10 more seconds. 10 more seconds. Yes. Team finish last. 5, 4, 3, 2. And you're out. Rest and recover. We go curtsy lunges and set the weights down. Take a break. Shake it off. Just going to step back, curtsy. Step back, curtsy. Step back, curtsy. Grab one weight at your chest, two at your sides. Here we go. Curtsies don't feel good for you. Regular step back, lunges it is. In three, two. Let's go. Step back, curtsy. Sorry, Rach just totally switched it up on you. You're allowed to do that. I just wasn't a good routine there. Nice work. Step back, curtsy. Good to mix it up. Curtsy. Good to mix it up. Always. Or as I call the lefties out there. You guys get neglected when we always say right. They do. They stick with us. All those lefties. Shout out to the lefties. Shout out to the lefties. What do they call them? What is it called? Southpaw. Southpaw. That's what I was trying to think. I was like, my husband's one. I should know. Are any of your kids. No. I want to train them. I'm tie the right hands behind their back. It's so good for sports. Come on. 5, 4, 3, 2, 1. There we go. Here we go. Glute bice squats. Dumbbells are gonna come right here in between the legs. A little bit wider squat. I'm gonna hinge forward, and I go three, four, up, all the way down. Never come up to standing. Last leg move. Keep constant tension on those legs. Grab your weights in 3, 2. Let's go down. 3, 4, up. All the way down. 3, 4, up. All the way down. Whoo. Nice work. Slight hinge forward. What that's going to do is cause more length in the glutes. It's going to put more tension into your glutes. You're lengthening the glutes by hinging forward, putting a little bit more working tension on them. Nice work, you guys. You're going to drop those weights and go to core. We're going to go to core. Next, two minutes of core. This is three minutes of strength, and you're almost done. Yes. You can stay low. Don't stand all the way up. You got 10 more seconds here. Legs are starting to feel it. Yes, they are. Stick with me right here. Last five, four, three, two. Last one. You can go all the way up. Oh, there it is. Nice work. Awesome job. Way to go, team. Grab a quick sip of water. That is your strength. Now we're going to go to core. It's two minutes. You go 30 seconds. 20 seconds. 10 seconds. All on your back. All on your back. 30, 20, 10. 30, 20, 10. All right. Okay. See if I can stick with my 20 here. Here we go. 30 seconds. Reverse crunch two, seated twist. Okay, Rachel's got your modification. I'm gonna go all the way out, all the way up. Twist, twist. Rachel's gonna go kick out, bring the legs in. Twist, twist. So she'll stay seated for you guys. I'm gonna go into that full crunch. Come up, twist, twist. Then we both go to our backside, and I've got flutter kicks, dumbbell overhead. Rachel's is going to give you leg lift off right here to do that for 20 seconds, and then you just hold for 10. Okay, you're going to do that twice. Reverse crunch, flutter kicks hold. Two minutes of core. We start on the reverse crunch. 30 seconds. In three, two. Let's go. All the way out, all the way up. Twist, twist. Now on that twist, those feet can hit the mat if you want, or you can hover them for more of a challenge. You decide. Dumbbell reaches overhead. Exhale up, twist, twist. Big full body reach back, creating distance between dumbbell and toes and then adding the seated twist. Full core engagement. Hitting the obliques right here. Come on. Full core engagement. Exhale up, twist, twist. Nice work. Awesome job, guys. You're here for five, four, three, two, hit your back. Flutter kicks for 20 seconds. Flutter kicks right here. Weight is overhead. Neck and shoulders can get lifted off the mat. If you can just kick it controlled, hitting those low abs, you got this isometric hold for 10 seconds. In 3, 2. Just hold. Hold here. Lift those neck and shoulders up, straighten those legs. We go back to reverse crunch. And four, three, two. Let's go. Two minutes of core. Come on. Twist, twist. My feet are going down to the mat for this round. A little bit of reprieve for those hip flexors. Full body crunch all the way up. Twist, twist. Come on, team, stick with it. Two minutes of core is not easy. You're gonna drop the weights and go to one minute of cardio. Next situation, stick in it. Twist, twist. Here we go. All the way back, all the way up. Twist, twist. Yes, you can stick with me for five, four, three, two. I'm gonna drop my weight off to the side. Hands are gonna come right here. Flutter kicks. I'm gonna put my hands underneath my butt for a little extra support. You can keep that weight overhead. Your flutter kicking. Oh, it burns. Come on, team. Come on, team. Go right here. 5, 4, 3, 2. Isometric hold. Just hold for 10. 9, 8. You got this. 7, 6. 5, 4, 3, two. And you're out. Whoa. Two minutes straight of core. Harder than it looks. That's no joke. Harder than it looks. All right, one minute cardio. One minute all out cardio. Thank you. Same format. You're gonna give me burpees for 30 seconds option. Towel slams. You're gonna give me mountain climbers for 20 seconds, and then you're gonna go squat jumps or squats. Okay. For 10 seconds, Rachel has your standing option. If you want to stay standing for cardio, follow Rachel. If you want to go all out, it's one minute, guys. I need you hands on knees after this. One minute of work. Yes. 30 seconds of burpees. 20 seconds of mountain climbers. 10 seconds of squat jumps. We go in three, two. Let's go, let's go. Come on. You got 30 seconds of burpees right here. 30 seconds of burpees. Yes, you can. Yes, you can. Come on, break it down. One rep at a time. One rep at a time. Let's go. Yes, Team, come on. From here. You hold that plank and you give me mountain climbers if you're with me. Me. If you're with Rachel, you go standing high knees, okay? That's where we all go. In 5, 4, 3, 2. Hit the deck. Climbers. 20 seconds. Yes, you can climb that mountain. Push it 10 more seconds. You're up for squat jumps or squat and reach in five, four, three, two. Let's go. Up. Come on. Finish last 10 seconds. You can do anything for five, four, three, two, one. Way to go, bananas. Circuit one. Done. Two more times, guys. Hands on knees. Did you get there? Yeah, you got there. Okay, grab your water. Holy bananas. You guys getting me through these workouts. I always throw half a packet of my element electrolytes into my water before every workout with some ice. So helpful in keeping me hydrated. But actually, I recently just learned that electrolytes can also play a role in your immune system. Charged minerals like sodium, potassium, and magnesium, all found in element with zero sugar, help your immune system fight infection. I really love. Actually, that element gives you a dose of magnesium unlike any other electrolyte. And that magnesium is really an immune superstar. Not only does it reduce inflammation in your body, it helps your T cells fight pathogens to help you stay healthy. So if you're a busy mom like me who doesn't have time to get sick, check out the description below. We've got a link for you. It's going to get you a free sample pack of my favorite electrolytes element with any purchase. Big fan of it. You can try all the flavors just by clicking the link below. Get your free sample pack. Rachel's already told you her favorite flavors. Yeah, we got a lot of people on team Rachel on here. We had a lot of comments in our last video. They were like, I'm with Rachel. Raspberry and watermelon. Watermelon, citrus and grapefruit if you're with me. They also have hot flavors for the winter season. If you're into like a salty hot chocolate again, check out the description below. Let's stay healthy together, team. We need it so we can get through these next two circuits. Water down, dumbbells. Back up. This time you're going to give me three minutes of arms. Three minutes of arms. Okay, you guys, here we go. You're going to start with a stack on curl and press. See if I can stick with my 20s. Give me one curl. One shoulder press, two curls. Two shoulder press. Palms are going to face in so it's a hammer curl and then into a neutral press just like that. One. One, two, two, three, three. We'll count them for you. Follow along. It's 40 seconds and it starts in three, two. Let's go. One curl, one push. Now give me two bicep curls, two hammer curls. One, two. Hold here. Two shoulder presses. Nice. Now from here, give me three bicep curls. One, two. Now hold at the shoulders, right into three, presses one, two, and three. If you need to use a little dip drive, Go for it. Four curls. I've got heavy weights today. Two, three. Hold at the shoulders, right into four, presses. One, two, three, four. Come on. You got five seconds. Finish with the the curls for five. Four, three, two, one. Rest and recover. Nice work. From here, we're gonna go down to the ground. Good old push up row. So we hit the shoulders and the biceps. Now we're gonna hit the chest and back. Rachel's gonna do kneeling push up. Kneeling row. I'm gonna try and take it all from my toes. Okay, choose your level. One push up, row right. One push up, row left. You choose it. Here we go. We go in three, two. Let's go. Push up. Lead with the chest. Hold at the top. Pull. Elbow to hip. Set it down with control. Push up. Hold, Pull. Nice. Here's your push exercise. Here's your pull exercise. This is chest and triceps. This is back right there. One pushup, one row. Nice work. One pushup, one row dot you got it, team. Stick with it one rep at a time. Nice push up row. 10 seconds, guys. 10 seconds. Let's go, team. These are the only push ups you do today. Four, three, two, and you're out. Whoo. Bananas. We're gonna isolate the triceps, overhead skull crushers. I'm gonna stay kneeling, take my legs out of the equation. Rachel's gonna go standing. Overhead skull crushers. I might need to keep that 15 close. My arms are 15. Feeling tired today. Here we go. Overhead triceps in three, two. Let's go. Hide the weight. Show it. If you're with me, you're taking your legs out of the equation, focusing just on the back of the arm, bending just at that elbow joint. Hide it. Show it, hide it, show it. Here we go. Come on. I always mess up my ponytail here. Yep. Gotta swap my weight. Arms are getting spicy today. Bend, extend. Come on, stick with it. You got this, team. 10 seconds. 10 seconds. Let's go. Let's go. Finish last. 5, 4, 3, 2. And you're out. Nice work. There's your three minutes of upper body strength. We go back to two minutes of core. Two minutes of core. Reverse crunch two. Seated twist. We're gonna mix up flutter kicks. Okay? We're gonna mix up flutter kicks for you. Tell you when we get there. You got what? Or no. Two minutes. You're gonna repeat it. Reverse crunch two, seated twist. Reverse crunch, two, Seated twist. All right, in three, two. Let's go. Reverse crunch. Up, twist, twist. Here we go. Reverse crunch. Up, twist, twist. You're doing it here for 30 seconds. You're gonna hold your seated twist for 20 seconds, and then you're gonna hold a boat pose for 10. Gonna mix it up a little bit for you, give you a little bit of variety. Twist, twist. Nice work. Big inhale, exhale, up, twist, twist. Remember, if you need to put those feet down on the mat, you do that. Nice work. 3, 4. To hold your seated twist. Hold it. Hold it. Seated twist for 20 seconds. Yes, you can. Twist, twist. Whoo. This is hard. You are strong. 10 more seconds here, 10 more seconds here. Then we do an isometric hold. Isometric hold for 10 seconds. In 3, 2, 1. Isometric hold. Can you just hold it? How straight can you get those legs hold? Hold it here, guys. Hold. Five, four. Back to reverse crunch. In three, two. Let's go, let's go. Reverse crunch. I got to go back to feet on the ground for the second set. Reverse crunch. Up, twist, twist. Reverse crunch. Up, twist, twist. Nice work. You're gonna hold those seated twists again. Talk about abs on fire. I don't know about you, Rachel, but I never do two minutes of consecutive abort. There's no breaks. It's hard. So stinking hard. Twist, twist. Nice work, team. Come on. You're gonna hold that twist. Hold that twist. In 5, 4, 3, 2, 1. If your feet are on the ground like me, how far can you sit back? That's your challenge. How far can you sit back? Nice work. Get that dumbbell all the way to the hip. All the way to the hip. Twist, twist. 10 more seconds here. 10 seconds, then an isometric hold. We drop the weights. We go cardio. Yes. Right here. Three, two. Isometric. Let's go. Get it up. And hold. Hold. You got this, team. You got this, team. 5, 4, 3, 2, and 1. Holy bananas. Weights are down. Core is done. Cardio is next. 30 seconds of burpees or towel slams. 20 seconds of mountain climbers. 10 seconds of squat jumps. Good news. You only do it once. Let's do it. You only do it once. Are you ready, Rach? Let's go. She's ready. I'm ready. You're ready. Let's do it, team. One minute of cardio. In three, two. Let's go. 30 seconds of burpees. Come on up. Come on, come on. You got this. One rep at a time. One rep at a time. You're getting it all today. Strength for the legs. The arms. And then you've got core. And then you get cardio right here. Nice work. Yes. Come on. 10 more seconds of burpees. 10 more seconds of burpees and then we go mountain climbers for 20 seconds. You're there in four, three, two, one. Climbers, let's go. 20 seconds and then 10 seconds all out. Squat jumps. Whoo. 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2. Squat jumps. Come on. 10 seconds. Finish it, guys. Finish it. 5, 4, 3, 2, 1. Goblin. Sure we don't want to make this a 20 minute workout. Anyone? Anyone? No, we want to go all 30. You want to do it again? Okay, one more time. One more. Third set is the best set. You already know. You already know. I know. I need some element. This is where you're grateful you have electrolytes. Okay, guys, we got one more time. We're going to combine the lower body and upper body moves for our strength circuit. Okay, back to core. We'll mix it up a little bit. One more time on cardio. You got this, right? You got this. Deadlift, clean, squat. Two shots, shoulder press. That's where we start. Remember, deadlift, clean. 1 and then you're gonna be. Push, push. If you want to use heavier weights, it's a dip drive. Use your legs to help get those weights up. Here we go. 40 seconds. Deadlift, clean squat, two, shoulder press. We go in three, two. Let's go. Deadlift, clean, squat. Get up and push. Push. Back to deadlift. Here we go. Deadlift, clean, squat, push. Up, up. Nice work, guys. Deadlift, clean. Drop it up, push, push. Nice work. Half down. Have to go. Come on. Keep working through it. You've got legs, shoulders, core. It's all working for you really hard right here. Fight for it, fight for it. Come on, finish. Five, four, three, two and one. Whoo. Curtsy, lunge, bicep curl, curtsy, lunge. Bicep curl at the top. Okay, so give me one. Curtsy, stand up. Bicep curl, curtsy. Other way. Bicep curl. Grab your weights. Three, two. Let's go. Curtsy, curl, curtsy curl. Nice work, team. Taking the moves we did from lower body and upper body and putting them together into a total body circuit. Nice work, team. Curtsy curl. I love that this isn't even the technical cardio circuit, but do you. Do you hear us breathing right now? We always say squats are my cardio. That's why we called this hit. Our watches are set to hit for this workout. Yes, team. Five, four, three, two and one. All right, you're gonna take those weights between your legs. Those glute bias squats we did gave me two squats. Chest is parallel to the ground. Two back rows, two glute bias squats, two back rows, two glute bias squats, two back rows. Grab your weights. We go in three, two. Let's go. Down, up, down. Hold at the top. Pull, pull. Here we go. Down, up, down, up. Pull, pull. Nice work. Legs and back. Mine and Rachel's two favorite muscle groups to work. You guys. Down, hoop. Down, up, pull. Yes, Team, flat back. Think of a 2x4 from head to tailbone. Right here. 2x4 from head to tailbone, pulling elbows to hips, elbows to hips. 10 seconds, then you drop those weights. Come on, back to core in 5, 4, 3. Finish with your two rows, and you're out. Nice work, guys. We go all body weight. All body weight for core. All right? Whole body weight. 30 seconds, bicycle crunches. Okay, let's do it. 30 seconds, bicycle crunhes. You can march them or you can do bicycle crunches. In three, two, let's go. 30 seconds here. Come on. 30 seconds of bicycle crunches. You got this. Nice work, team. Instead of thinking elbow to knee, think shoulder to knee. Shoulder to knee, do you just get up a little bit higher when you think shoulder to knee? That slight little cue helps me engage so much more core. You don't have to sit here and rip these out, guys. It can be slow and controlled. Slow and controlled. 10 more seconds. Legs go up the wall. Alternating toe touches in three. Two legs are up. Reach. Opposite hand, opposite toe. Upper abs, upper abs, upper abs. Right here. Reach, reach, reach. Nice work. Reach, reach again. Think shoulder to shoelace. Shoulder to shoelace. Get it up. Get up off the mat. Final 10. Hold, hold. Isometric hold for five. Whoo. Yes, you can. Four, three, two. Back to crunches. Bicycle, bicycle. Here we go. 30 here. 30 here. 20 toe touches. Yes. You got it. 30 seconds here. 20 on the toe touches. 10 second hold, and you're out of core. Let's go. Crunch. Upper abs on fire. Ruby, right here. Final 10. Final 10 seconds. Toe touches in 5, 4, 3, 2, 1. Toe touches. Reach, reach, reach. Nice work. Up, up. 20 seconds. Yes, you can. Shoulder to shoelace. Right here. Reach. Isometric hold in 3, 2. Just hold, just hold. Just hold. Yes, you can. Final 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. I had to fight for every sinking count of that, Rachel. Holy bananas. Core might be the hardest part. It's like ab endurance. Ab endurance. It doesn't stop. Okay, guys, you got one minute of cardio and you're out. There is no bonus round. This is it. You leave it all on the mat right here. 30 seconds of burpees or towel slams. 20 seconds. Mountain climbers. Think of my weights. Close for my wrists. Ten seconds, all out. Squat jumps. You in? You in, Rach? Let's do it, Liz. Let's do it. She says one minute and it starts. And three, two, go. Come on. One minute of cardio. That's all you got. Yes, you can. 30 minute hit right here. This is the hip part. It should feel hard. You should feel challenged. Yes, you can. Yes, you can. Right here. Keep going. You got this, guys. You got this. One rep at a time. 10 more seconds in the burpee. 10 more seconds in the burPee. You switch it. 5, 4, 3, 2. Climbers, let's climb. 20 seconds. Just heavy breathing. Come on. 10, 9. Squat jumps is where we go in 5, 4, 3,2. Let's go up. Come on. Last 10. Let's go. Bring it home. It's 5, 4, 3, 2, 1. Way to go. Holy bananas. I felt that one today. I felt that one. You feel that one? Let us know in the comments. We love hearing from you guys. We love hearing if you like the new format. 3, 2, 1. You want to see it brought back what moves you liked. We also love to stretch. Yeah. Best part, right? You earned it. Flap your wings. Catch your breath. What is my heart rate? Holy bananas. High, high. Big breath in. Reach for the middle of the back. Little tricep stretch after those kneeling skull crushers or overhead tricep extensions. Nice work. Wrong workout. I just looked at the workout plan. I was like, no, fun fact. We film multiple workouts in a day. And I was just thinking about another workout we did. So we didn't do triceps today. That's okay. You're going to stretch them anyways. Now we're going to stretch our quads because we did work those. I distinctly remember working those. Well, we worked the triceps. We did the kneeling. Yeah, we did. Did we do those? Yeah. Am I? We did do those. I'm not losing it. I was like, I'm not losing it. I did. Kneeling, overhead. Thank you. You're not crazy. I'm not crazy. You're crazy. Seriously. You guys want to know a fun fact? Actually, more than 50% of you that are watching right now are not even subscribed to our channel. Did you know that? Isn't that crazy? Kick your toes up towards the ceiling. Do a hamstring scoop. We would love if you hit that subscribe button on our channel, you guys. It helps us so much. It allows us to bring you guys more free content. You get more Lindsay and Rachel. Who doesn't want more Lindsay and Rachel, right? So if you haven't yet, do me a favor. Pick a big inhale, reach up, exhale, drop to the bottom of your squat, walk over to your computer. On your little squat walk, hit subscribe, and there you go. I would love to see you walk through your computer like that. The duck walk, it's actually very good for your knee health. I've been seeing that all over social media. Yeah. Have you? Yeah, it's really good for knees. So just duck walk yourself right to your computer. Hit subscribe there. Get a little butterfly stretch. Roll the shoulders down and back. Thank you guys so much for joining us. We love getting to sweat with you. Today was no exception. Super pumped to be here. Super pumped to be sharing with you our brand partner, Element, who's part of today's workout. We're really glad to have them on board so we can bring you guys some free free content. And the good news for you is that you get a free sample pack of Element with purchase by using the link below in the description. So make sure you check that out. Don't miss out on that offer. Let's go. Reverse tabletop. Fingers, space your butt, lift off. Just let the neck and shoulders hang heavy. Open up those abs. Oh, they got so tired today. Nice work, you guys. So proud of you. Thanks for showing up. Awesome workout, Rach. We'd love to see you guys back here for another workout really soon. Have a great day. Awesome job crushing that hiit workout. I hope you loved it. If so, do me a favor, hit subscribe to our YouTube channel. I've queued up another full body workout you might like here. Otherwise, I've got a full body strength and hiit challenge I want you to do, and it's in this playlist right here. Have a great day.