30-Minute Full Body Dumbbell Workout (Time Drop)

Hi, I'm Lindsey Baumgren of NourishWeavelove and this is your full body dumbbell workout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, you guys, we are jumping in today. We got a full body strength workout for you. It's gonna be a good one. I'm joined by the amazing Rachel. Hi. She'll be offering some modifications along the way today if you need them. All you're gonna need is dumbbells. We have anywhere from 10 to 20 pounds. Pick your poison. You grab some weights and we are going to jump in. It is one of your guys favorite formats. We're going time drop today. So you got two big blocks, two circuits, four moves per circuit. All strength focused, all full body. You're going to do each move for 40 seconds followed by 20 seconds of rest for your first round. Second round, we drop to 30, 15. Third round, we drop to 2010. So it's going to go really fast. People love this time drop format. I know it's one of Rachel's favorites. So fun. Really motivating, really motivating. Going to get you through this. We're going to start with a warm up and then we're going to jump in. So make sure you got your weights near you and let's get ourselves warmed up. Feet start stacked underneath your hips. Big inhale, reach up nice and tall. Give me a baby back bend just because it feels good. Take the hands to the small of the back and just roll the shoulders down and back. Spread the chest apart. Nice. From here, bring those hands back up to your head. We're going to go one hip hinge right into one squat right there. So hip hinge and squat. Nice work. I like to go toes straight forward on that hip hinge. Take my toes slightly out for that squat as I drop down. Straight forward and then I shift about just a hair for that squat. Nice pushing those hips back. Then dropping those hips low, warming up the legs first. Core is engaged. Low back turned on. There we go. Nice work. Push those hips back, hamstrings and glutes. Drop those hips low. Glutes and quads. Two more, two more, two more. Nice work. Last one, last one. Then you're gonna stand up nice and tall. We're gonna warm up those shoulders right here. Big inhale, reach up. Alternating sweeps to the back. Just pedal it out. Soft bend in the knees. Core stays tight. Nice work. Switch Directions. In three, two, one. Bring it forward. Swim it, swim it, swim it. There you go. Nice. Go for four. Three, two and one. Just flap those wings as you take yourself to the back of your space. We're gonna go plank walkouts. Plank walkouts. Hit the mat. Walk it out. In three, two. Let's go. Hands. Hit the mat, walk out. Find that high plank and then walk it back in. Stand up nice and tall. Nice. Do it again. Do it again. Just walking it out, warming up the shoulders, the core. There you go. Walk it out. Nice. Bring it up to standing for the last time. You're gonna hold your plank this time. Walk out. Hold. Hold that plank. Hold it here. Shoulders stacked over wrists. Core is nice and tight. You can always drop down to your knees if you need to. Spider Man Step. Ins, right foot outside right hand. Nice big stretch for those hips. Switch it out. Left foot outside, left hand. Opening up those hips. We love it. Just big alternating steps. Right there. There you go. Switch. Nice. As I'm opening, I'm letting my opposing hip drop to the floor. Nice. This time, hold. Right foot outside, right hand. Easy twist. Nice. Thread the needle, open those hips. It feels good. Do it again. Easy twist. Thread the needle. Nice. Take it back. Left foot outside, left hand. Same thing. Easy twist. Feel a nice stretch in the glutes right there. Thread the needle. Feel those hips open. Easy twist. Feel those glutes. Thread the needle. Open the hips. There it is. Nice. Step back. Find a high plank. You're going to give me a push up, knee drive, knee drive. Push up, knee drive, knee drive. You can take this up to an incline or do it from your knees like Rach. You got it. One more, one more. Push up, knee drive, knee drive. Nice. Drop down to all fours. All fours. Little cat. Cow. Drop the belly. Lift the chin and reverse it. Spine goes up, chin comes to the chest. Bring it back one more time. One more time. Spine goes all the way up. Nice. From here, find a nice neutral tabletop. Just kick your leg out. Just gonna give a couple rocks right here. Couple adductor rocks stretching through this inner thigh right there. Hips and inner thighs. Nice. Nice. Switch it out. Other side. Couple rocks, just sitting back. Stretching through the hips, inner thighs. There it is. Nice work. Nice work. Step back. Find that high plank, low burpee walk. Ins in three, two. Let's go. Step back. Find that high plank. Slow burpee. Step and step that right foot. The left foot. Stand up. Take it down. Switch that lead foot this time. Left, right, left, right. Up. Two more. One more. Each way. Here we go. Right, left. Nice. Last one, last one. Here we go. Left, right, up. Once we get to the top, we're going to go reverse lunges. Going to step right foot back, drive up, and then can you give me a standing hip circle? Getting fancy. Step back drive and hip circle. Nice. Step back, drive the knee up and hip circle. You can always grab something to hold onto right here. A countertop. Nice. Broomstick it is. One more drive. Nice. Let's just go. Step back, lunges. Now step, switch, step, switch, step, switch. Four. Nice. Three, two, one. You're gonna hold on the left this time. Left foot goes lunge up and circle. Whoo. Nice. This side's harder for me. There we go. Find that mobility. Find that range of motion. How big can you make it? It's slow and controlled. Core is turned on for that balance. Nice. Warming up those glutes and hips. One more, one more. Step back, big circle. Now take those feet nice and wide. Toes face me or slightly out. Hit left, open and reach. Hit right, open and reach. So inside elbow hits inside of knee. Open. Gaze follows fingertips. Elbow to knee, gaze follow fingertips. Elbow to knee, gaze follow fingertips. Nice. Opening up those hips, those inner thighs. Chest, shoulders. Spinal rotation. Nice work. One more each way. There it is. Last one, last one. Push and drive and open. Walk it in. You feeling ready, Rach? I feel good. Ready to smash a solid full body strength workout. I love a good full body strength day, especially time drop. Yeah, it's gonna be fun. Challenge you to start with your heavy weights. Okay, 40 20s for the first circuit. Do all four moves. 40 seconds on 20 seconds to rest. Go. Heavy dumbbells come between my legs. Squat, alternating push overhead, squat curl, press, a little curl press. Or you can make it a little bit more of a fluid movement. Just want to get that weight overhead. Squat curl press. Alternate that arm. So you're going heavy, heavy, because I want to use the legs. Okay. And then I'm just alternating the arm one at a time. 40 seconds. Starting with that right arm. Up overhead. In three, two. Let's go. Take it down. Squat, curl, press or push that weight overhead. Just want you to get that weight up overhead. There it is. Nice. Nice hit. Right, nice. Inhale down, exhale. Push that weight overhead. There it is. Dumbbells stay between the legs. Right there. It's 40 seconds. It's your pace, your tempo, your time. Come on. Going to try and stay heavy today. It's full body strength. One of the goals on full body strength day is to really exhaust those muscle Groups, right? Really exhaust them. Come on. You got 10 seconds in this move. 10 seconds. You're dropping the weights for a 20 second rest. In 5, 4, 3, 2, and 1. Nice work. We're going to walk those feet a little bit narrower. I like to think kick your butt. Kick your butt where my feet land. That's a good spot. One deadlift, hinge, hinge, hinge. Stand up. Alternating curl, curl. Right. All right. We're alternating the arms because you should be using heavy weights for those legs. One deadlift, alternating bicep curl in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Stand tall, curl on the right. Nice. Hinge, hinge, hinge, hinge, hinge. Stand tall, curl on the left. Nice slow strength. Second move. First one was a little bit more powerful. Second moves, more controlled strength right here. Right. You should be using weights that you cannot curl both arms with. You want to go heavy here. You want to go heavy. So you can really only do this weight with one arm at a time. Deadlifts are a good move to go heavy on. Nice crushing those oranges in those armpits. Keep those weights tight to the body front of the shins. 5. Come on, finish. 4, 3, 2. Curl on the left and you're out. We're gonna hit the deck push ups. I'm gonna keep my weights. It just feels good. I'm gonna do the push up right on my weights. I'll scooch over for you a little bit. There you go. Go that way. Okay, Rachel's got your modification. If you don't want to go into a plank, I'm gonna do one push up. Okay. Knee drive. One push up one knee drive. Rachel's got your modification. Chest press in three and two. Let's go. Push up. Lead with the chest. Hold high, right knee to right elbow. Push up. Hold high. Left knee, left elbow. One push up one knee drive. One push up one knee drive. Rachel's got a great modification. If push ups planks don't feel good for your wrists and shoulders. Take it over. One dumbbell chest press, one leg. Kick out your pace. Your 10th, though. Come on. Can you get through all 40 seconds on those toes? That's your challenge. What would it look like if I said 10 more seconds? 10 more seconds. Yes. You can finish last 5, 4, 3, 2, 1. Nice work. All right, I'm going into a dumbbell burpee. Get up. Best way to get up off the ground after push ups. Rachel again has a standing modification. I jump outside the weights. Stand up, take it down, hit the deck. Rachel. Rachel's got squat. Push out, press overhead. We go in three, two. Let's go. I hit the deck outside the weights. Stand up tall, take it down, jump or step back. You can always walk these. This is move 404 in circuit one. Meant to push the heart rate a little bit. Strength and power right here. Strength and power. Slowly realizing why I bubble my hair or braid it in every workout. I feel like I got a lion's mane just hanging out around my face. Right here. Come on. Here we go. That's why when you see me work out at home, it's always a high pony on top of my head. 10 seconds. Finish it. Yes, you can. Let's go. Last three, two, one. Set them down. Recover. That's circuit one. Same four moves, two more times. Good news is time drops right now. We go 30, 15. 30 seconds on 15, off that. 30 seconds. Feels so good now. It's good. You set the bar up, right? The goal is to stick with the same weights the whole time. Or maybe because the time drops, you can go heavier. Squat, alternating press overhead. 30 seconds. Here we go. Grab your weights between your legs. We go in three, two. Let's go. Come on. This is your second time through. You know the moves now. How can you add intensity as that time drops throughout the workout? Is it heavier weights? Maybe you pick up your tempo. Maybe you slow down your tempo and focus on form. What is it for you today? Just keep moving. You're halfway there. Come on. Yes, you can. 10 seconds. Let's go, team. Heart rate staying high. Right here. Last five. Four, three, two. Recover for 15. We're gonna let the heart rate come down on move two. Okay? Deadlift. Alternating bicep curl. Your slowest move of the circuit. Slowest strength move of the circuit. Take advantage. We go in 3, 2, 1. Go heavy, go heavy, go heavy. Drive through the heels. Stand curl on the right hand. Change hinge. Soft bend in those knees. Drive through the heels. Curl, curl. Nice. Hinge, hinge, hinge. Push those hips back. Keep those dumbbells tight. Tight to the body. Soft bend in those knees. You got it. You got it, you got it. Nice work, team. Heavy for the legs. It's only one arm at a time. 5, 4, 3, 2, 1. Man that. 30 seconds. Cruises. Hit the deck. Push ups with me. Check chest press with Rachel. One push up, one knee drive. One chest press. One kick out. Yes. Can you do it from your toes? I think so. We go in three, two. Let's go. Lead with that chest Pull that knee, lead with that chest, pull that knee, cinch through those side abs, those obliques, as you make that knee to elbow connection. Nice work. Keep those shoulders stacked right on top of those wrists. Lead with that chest. Big exhale pushes me up. So stinking strong, that's what you are. Come on. Ten seconds. You got it. You got it. Last five, four, three, two and one. Nice work. Bring those dumbbells in. Rest for 15. Burpees with me. Jump them or walk them. Standing option with Rachel. Move four. Meant to push your pace. Push. Push your heart rate. We go in three, two. Let's go. Come on. Move. 404 in circuit one. Finish it. You only got one more round. And that time it gets shorter and shorter each time. What do you got for 30 seconds? Right here, right here. Set those dumbbells down with some grace. Don't slam them, control them. You're in it for 10. Let's go. Finish strong. Right here. Last 5, 4, 3, 2, 1. Set them down and rest. Nice work, team. Absolutely crushing it. Quick sip of water last time through. What do we say, Rach? Third set is the best set. That's that. Only 20 seconds. 2010. Really gonna fly. You're really gonna fly now. Yes, really gonna fly. How do you give me your best 20? Shorter work time, heavier, faster. What's your goal? Strength and control. Grab your weights, they're between your legs. 20 seconds, squat, alternating press in three, two. Let's go. Come on. Right here. You're gonna keep that heart rate high. You go right from burpees and overhead press is right. Right back into it. Squat press. Why does the heart rate raise heavy weights? All the muscles are engaged. The larger the muscle group, the more oxygen the muscles need. Push it. Let's go. Five, four, three, two and one. Nice work. Deadlift, curl. Deadlift, curl, rest for 10. Keep those weights. We go in three. It goes fast. We go in two and one. You better. Basically, don't set them down this time. 20 seconds on, 10 seconds off. Not a lot of reps. Third time through. Come on, come on. Nice work. I know. Pam said she loved this 40, 30, 20 format. Loves the time drop. Solid workout, and she wanted to see more. Three, two for you, Pam. Right here. You're getting more. More time drop, Ask and you shall receive. We go in three. Push up in two. Let's go. One, Push up one knee drive. We always love hearing from you guys in the comments. What are your favorite workouts? What do you want to see more of? We're here for you. Our goal is to challenge and motivate you. Come on, come on. Keep moving. We go 5, 4, 3, 2, 1. Holy bananas. Burpees for the finish. Burpees for the finish. Let's finish it. Finish strong. Come on. We go in three. Go in two. Go in one. People always ask, what's the best workout? I say it's one you're gonna do, right? What are the workouts you like to do? Let us know in those comments so we can keep you guys motivated and coming back for more. 10 seconds. What would it look like? What's your final 10 today? Come on. Come on. You got it. Last five, four, three, two. You're out. Circuit one. Rach, grab some water. Guys, grab some water. We got another big circuit for you. Four new moves. Grab some water. Let the heart rate come down. Four new moves. We're gonna start with that big squat. Then we're gonna hit legs and back. My personal favorite combo. I was just gonna say Lindsay loves these legs. And back is my favorite. Take that squat. A little bit wider. You can go sumo if you want. Or wide squat. Whatever floats your fancy weight. Stay between the legs. Nice wide squat. Slight hinge over at the bottom. Row right, drive through the heels. Hold row left, drive through the heels. Same cadence. Okay? You want to go heavy for those legs. It's just one arm pull. It's just one for the arms. All right, that's move number one. We'll show you move number two. We'll drop down to one dumbbell. We're gonna hit it hard. And circuit two. You guys, you got four moves. Four moves. Take a nice wide squat stance, dumbbells between your legs. Drop low, hold row on the right. Drive through the heels in three, two. Drop low, hold row right. Drive up, hold row left. Drive up. Come on. Yes. If there's a strength workout you want to try going heavier on it is today, you guys. It is today. Try and go heavy. The goal is to fatigue the muscle groups at the end of this workout. Right here. Push. Nice work. Pull and push. Nice. Pull and push. You got a big combo move here. Back to 40 seconds. It seems long after 20, doesn't it? Come on. You got 10 left. You got 10 left. Bringing that chest a little bit more parallel to the ground for that row. Finish last three, two, and you're out. Nice work. Drop down to one. Heavy one. Heavy feet go wide hand switch. Lateral squat. Hit right, hit left, hit right, hit left. Nice work. Nice work. We go in three. Hit right. Dumbbell. Left hand in two and one. Let's go. Hit right. Switch hit left, Switch hit right. Nice. You're driving off that bent knee. Rib cage to thigh drive. Rib cage to thigh drive. Nice work. You guys hitting the legs hard here. We're gonna hit those shoulders pretty tough. Next. Come on. Halfway. 20 seconds. Constant tension on those legs as you shift side to side. Final ten. Nine, eight. You got this. Seven. Stay with it. Six. Five, four, three, two. You're out. All right, I'm gonna drop down to my 15s for the first time in the workout. Need to go a little bit lighter. Alternating step back, lunge, step back. Right, stand tall. Shoulders flat, fly. If you need to alternate them, do it. We go in three, two. Let's go. Step back, right, stand, fly. Flat, raise, flat, raise. Lifting right up to shoulder height. I like to think lead with my pinkies. Not going straight out to the side. That's not the kindness for the shoulder joint. Think a little bit more of like a 45 degree angle for those arms lifting up. Holy bananas. This one will get that squinty face. This move will bring it out rage. It's a tough move for us. You'll notice we don't have it in that many workouts, I feel like, because it's hard. 5, 4, 3, 2. You're out. All right, take it to the ground. We haven't hit those baby triceps yet, have we? On your backside, skull crushers option. Alternating leg lower, triceps and core. Triceps and core. Bend the knees or keep them straight. We go in 3, 2, 1. As the weights lower, one leg lowers. Lift up. Inhale down. Exhale, Lift, inhale down, exhale, Press. Nice. Pulling weights and leg together. Nice. Hips are square and stable. Straight leg or bent knee option. Up to you. You can always double these up. I like this alternating. Works on hip stability. And just to be honest, since my third second, actually, even after my first baby, probably, I just can't do double leg lowers anymore. Just not good for my core. Too much pressure. I stick with alternating. You go where you're at today. Finish strong for three, three, two, and one. Nice work. Awesome job, guys. Those are your four moves in circuit number two. Hope you like them because you get two more stabs at them. Whoever said strength training wouldn't raise your heart rate? I don't know. My heart rate's getting high today. Big full body moves. Big full body moves. Starting with legs and back again. Nice wide squat. Good news is we're down to 30. 15. 30 seconds on, 15 seconds off. Squat, hold, row, squat, hold, row you ready? Rach, grab those weights. We drop low in three, two. Let's go. Squat. Hold row on the right. Stand tall. Hold row on the left. Nice. Little bit more of a glute bias squat because you're hinged forward slightly. Nice. Bringing that chest a little bit more parallel so you can get that nice back row in glutes and back. We call my mommy muscles. You know that if you've done a workout or two with us. Come on, come on. 10 seconds here. 10 seconds. Hang in it. We shaved off 10 seconds. It goes faster. Last 5, 4, 3, 2, 1. Rest is shorter though too, right? All right, here we go. Hand switch. You only need one weight. 30 seconds. 30 seconds. Take it nice and wide. Toes face me or slightly out. Dumbbell. Left hand, hit right in three, two. Let's go. Hit right. Switch left. Nice. You can go as fast or as slow as you want, guys. It's all timed intervals. Take it at your pace. Should call these speed skaters in Minnesota, right? Gotta strengthen those outer glute muscles. No slipping on the ice this year. Come on. 10 seconds. Let's go. Power up through those legs. Let's go. Finish. 5, 4, 3, 2, 1. Woo. Dropping weights. Here we go. One lunge, one shoulder fly. One lunge, one shoulder fly. Come on, baby. Shoulders. You do anything for 30 seconds? Yes, you can step back, right. In three, two, lunge, stand. Raise them. Lunge, drive, lift them. Nice big strong shoulders here. Nice strong core driving through that front heel. Nice. You know, I like combining legs and arms because it encourages me to lift heavier from my arms. I was gonna say, I think I hesitate to do sometimes. Yep. You gotta challenge yourself. You know, you can go heavy on those squats. Try it with the arms. 2, 3, 2, 1. To your backside. Tries triceps and core skull crushers option. Add the leg lower if you want it. You're on in three. Get them up in two. Let's roll. Lower the weights, lower the leg. Nice work. 30 seconds. Chance for that heart rate come down. You only got one more speed round. 20 tens. Guys, you are crushing this workout. I know this format flies by. Quick and effective. That's what we like all about quick and effective home workouts. 10 seconds. Come on, push through. Last 10. Should be challenging. That means you got those right. Weights range. 3, 2 and 1. Holy bananas. Feeling it. One more set, guys. 20 seconds on, 10 seconds off. It's the speed round. The lightning round. All right. All the baby hairs are. Someone commented and they're like, I know how tough a workout is based Off Lindsay and Rachel's baby hairs. Oh, I gotta slick them back. Slick them back. That's what sweat's good for, right? Sweat's good for. I don't know. Hopefully it'll still be in style from 10 years from now. But like, that slick back look came in. I'm down for it. No need to shower after a workout. Sweaty hair. No. Here we go. Power round. That 2010 squat row. Squat row. Hold it nice and wide at the bottom. We go in three, two. Hold, row right. Drive through the heels drop hold, row left and drive. Nice work. Come on, Finish this big full body strength workout right here. One rep at a time. You're in the final 10 already. You're in the final 10 already. Let's go. Finish it. Last 5, 4, 3, 2. And you're out. One weight. One weight. Hand switch it. Hand switch it. Take it wide. Here we go. Hit right in three, two. Let's go. That 10 seconds is literally a dumbbell drop change. Come on. It's 20 seconds. It's 20 seconds. Push it. Push it. Yes, you can. Big strong legs. Last 10. Let's go. Finish strong. Come on. Nice. Final three. Three, two, one. Whoo. That's fun. Grab those 15s. Here we go. Lunge and lat raise in three, two. Let's go. Step back. Right, Stand up. Bring them up and fly. Come on, come on. Not a lot of reps in this last round. Finish strong. How those muscles feeling? I know I'm reaching that final fatigue point. It's where we want to be, right? Cassidy said love the format. Every muscle got to fatigue. I love it. Cassidy, come on. Finish. 3, 2, 1. Back side, triceps, leg lowers. Finish strong, guys. Right here. This is it. Last 20. You're on in three, two. Let's roll. Come on, come on. Finish it one rep at a time. Time. One rep at a time. Full body strength. You're almost there. Big exhale. Come on. You're in the final 10. Final 10. Bring it home. Last 5, 4, 3, 2, 1. Woo. How we feeling, Rach, how we feeling? I always get nervous when you ask me that. I know what's coming. What exactly? Think bonus round team. We gotta do it one round. All right? You got 10 squats. We'll call it the final push. You're gonna do all push exercises. 10 squats, 10 push presses or shoulder presses, 10 lunges, 10 push ups. Yes. This is it. 10, 10, 10. You got 40 reps in. You say yes, I can in your stretching. 10 squats. Grab those weights at your side. We go in three, two. Let's go. Come on. It's 10. Nine. Drive through those heels. Stand tall. Nice work. Right here. Let's go. You got five. Come on. Five. Four, three, two, one. Let's see if I can do it. Push. Press. Here we go. Drive. 10. Come on. 10. 9. 8, 7. Yes. 6. Finish. 5, 4, 3, 2, 1. Just shut your eyes and get through it. 10 lunges. Here we go. Go. 10. 9, 8. Nice work. 7. You got it. 6. Finish strong. 5, 4, 3, two, one. Set them down. Push ups. 10 for the finish. This is it. We stretch. Let's go, Rach. 10. Push ups in 3, 2. Let's go. Let's go. Go. 10. 9, 8, 7. Yes. 6, 5, 4, 3, 2, 1. Yes. You're awesome. Final. I like it. Holy bananas. That is a tough, full body strength workout. Let's stretch. Let's stretch. How we feel? Let's go. Right here. Rach. Tabletop. Join me. Feels good. I'm just gonna hang here. Just breathe. Let's go. Cat, cow. Cat, cow. That was harder than I thought it was gonna be. Drop the belly. Lift the chin. My heart rate's high. Tuck the spine. Nice. Bring it up sometimes. Just heavy strength. You don't need to jump around. Man that heart rate. Right leg. Right leg kicked out. I got flyaways for you to tell you how hard it is. There you go. Big inhale up. Exhale. Thread that needle. Right ear, right shoulder to mat. Stretching through that inner thigh, opening up that hip. Taking a couple deep breaths here. Big inhale, big exhale. Last workout you'll ever see me with just my hair flying all over the place. Note to self. Pony or braid. Pony or braid. All right, bring it back. Nice work. Here we go. Left leg out. Big inhale up. Exhale. Thread that needle. There it is. Left ear and shoulder to mat. Nice. Take a couple of big breaths here. So proud of you guys for showing up today and finishing strong. Thanks for choosing to sweat with us today. We. We always appreciate it. You guys just absolutely rock our socks off. Tuck those toes under. Send it up and back down. Dog pedal out those heels. That should feel good. Walk the hands back to the feet. Grab opposite elbows or biceps. Take that hinge forward position from those deadlifts. There we go. Bend at the knees. Roll it all the way up when you get to the top. Two big shoulder rolls. Two big shoulder rolls. Big inhale. Reach up middle of the back with the right hand. Triceps. Nice little side body stretch over to the left. Back to center. Switch it out. Left hand for the middle of the back side body bend to the right. Nice. Back to the top. Go ahead. Flap those wings. Find me into chest expansion. Interlace those fingers. Big chest expansion. Big chest expansion. Hands come over to that right hip. Gaze over your left shoulder. Nice work. Bring it back. Big chest expansion. Over to the left hip. Gaze over the right shoulder. Release it. Flap it. That is your full body dumbbell workout. Way to go, Rachel. Way to go. High fives to you at home. We'll see you back on the mat for another workout really soon. Have a great day. Thanks so much for crushing that full body workout with me. If you loved it, hit subscribe to our YouTube channel and I've queued up another time drop workout for you right here. Or check out our free full body strength program in this playlist right here. Have a great day.