30-Minute Full Body Dumbbell Workout (NEW Build Format)

We have so many people joining today. I am so excited, you guys. Good morning and welcome. I am Lindsey Baumgren. I'm nourishing love and I am joined by the amazing Rachel. Hi. We are coming at you guys today with a live 30 minute full body dumbbell workout. I just like my OCD is kicking in. I'm like, this is so crooked. Help me, help me. Okay, there we go. Is that a little bit better? There we go. I don't know. Yeah, just turn your head slightly. I don't know. We're crooked on Instagram. It's okay. Tune into YouTube now. We're missing Rachel. Okay, there we go. Okay, I'll stop monkeying with it. Okay. There we go. You guys. Today is so exciting because we are giving you a preview of our brand new summer program, Build 30. Designed to help you build muscle in 30 minutes a day at home. All you need are some dumbbells. For today's workout, we're going to preview one of our new formats that is going to be appearing in build 30 and it is called the Build format. Okay. So it's going to be super fun. It's a full body workout. We have anywhere from 15 to 20 pound dumbbells. We're going with us today. Before we jump into the workout, a couple announcements. New summer challenge build 30 dropped yesterday in your email inbox. Okay. It's live on the blog. You can find the YouTube playlist, but none of the videos are live. So the clickable links to the daily workout are not going to work yet. They start dropping on Monday, July 8th. Next Monday, Monday, July 8th. Daily workouts drop at 4am Central Standard Time. Okay. So you can join us every day dropping a brand new workout. It is going to be so much fun. Okay. Make sure you tune in and join us. And we want to see you guys doing this new program. We want to see you. So if you film yourself doing it, make sure you tag us on social media. Or you can actually submit your video clips to Caroline nourishmuth.com you can submit them to carolineurswithlove.com and we are going to pick one winner every single week. One winner every single week to get a fun giveaway. I don't know, like think Lululemon. Yeah, you want some free Lululemon? All you have to do is film yourself doing our program, share it and tag us and submit it to us so we can feature you in our community feature reels every week. All right, that's what's happening for the new summer program. We will talk about some other stuff. We'll stay online, actually, for like, a couple minutes after today's live to answer any questions you guys might have about the new Build 30 program that we are so pumped about. We also have another merch drop happening later this month. We're going to bring back the green sweatshirt you guys loved and. And I have to give a special birthday shout out to Sarah. Sarah Oblifia. I don't know how to say your last name, but your lovely husband Eric reached out and said that. You are so amazing. You have been absolutely crushing our workouts, and today is your birthday, so happy birthday, Sarah. We are so excited to have you as part of our community. Thanks for sweating with us. All right, you guys, let's jump in and tell you what today's workout looks like. We're so excited to have all of you with us. Good morning. First live for Keith park from, oh, Alberta. We got so many great people. Liz and Jessica and Jennifer. First live for Rebecca. Welcome, Rebecca. We're excited to have you with us. So many awesome people. Let's get this party started. You can crank up some jams if you need to. I don't know why Rachel's getting, like, cut off here. We gotta turn. There we go. Okay. All right, here we go, guys. Today's workouts look like this. We're gonna all explain it as we warm up. Feet are stacked underneath your hips. Let's go. Big inhale. Reach up nice and tall. Exhale, baby. Back bend. Guys, take the arms down and just flap. All right, you got three circuits. Each circuit has three moves. And instead of dropping time, we build time. Oh, I know. It's gonna be so much fun. All right, hands come up behind your head. Hip hinge. When you get to the top, give me a calf raise. Up to the toes, push the hips back. Stand tall. Calf raise. Okay, so within each move or each circuit, you have three moves. We go an isometric move. So we're going to isolate either an upper body or lower body muscle group. And then you're going to go to a multi muscle group movement, hitting arms and legs. And then you're going to go to an endurance exercise, putting it all together. Okay, so we go isometric, multi endurance. And here's how the time works. 30 seconds on for the isometric. One more here. Let's drop into squats. Drop into squats. 30 seconds on. 15 seconds off for your isometric move. Isolated move. Sorry. Okay, for the multi muscle group, it's 40, 20. For your endurance move, it is 5050 seconds of work. Holy bananas. But the good news is you get a 30 second break after that. Okay, it's going to be a lot of fun. You're squatting right here for four. Nice. Three, two and one. Let's take it side to side. So you're going to step right, hug the knee. Switch. Step left. Hug. Switch. Step right. Hug. Switch. Step left. Hug. Nice. Switch. Step right. Hook. Switch. Step left. Hug. One more step. Hug. Step back. Lunge. Step back. Lunge. Step back. Lunge. Just lunge it up. Step back. Lunges. Nice. Shoulders. Stay stacked over hips, dropping the opposing knee to the ground. We are building. This program is designed to build muscle, build strength, build endurance. You're going to get all that today. Muscle building, isolate that. Also involve multiple muscle groups. And then test your endurance. That's going to raise your heart rate in a low impact way. Yes. Go. Four. Nice. Go. Three. High knees in two, one. Get them up, get them up. High knees, high knees, high knees. Get them up for eight. Seven, six. You got it. Five, Four, Three, two. Back of your space. Plank. Walk out. Hand to the mat. Walk out high. Plank. Hold here. Give me a push up if you can. Down, up. Walk back in. Up. Reach. Do it again. Walk out. Hold. Plank. Option. A. Hold here. Option. Push up. Walk back in. Nice. Two more just like it. Two more just like it. Walk out. Hold. Plank. Push up. Walk in. Last one. Last one. Walk it out. Hold here. Push up. Nice. Step. Right foot outside right hand. Big easy twist. Drop the elbow down towards caption. Ankle, shoe. Open up that hips. Set it down. Switch it out. Left foot outside, left hand. Big easy twist. These little fingertips. Drop it down. Nice. Open it back up. Set down. Switch. Do it again. Open up those hips. Right foot outside. Right hand reach. Gaze follows fingertips. Drop the elbow. Drop the opposing hip. Open it up. Nice work. Set it down. Step back. Switch. Here we go. Reach. Nice. Drop. Drop down. Stretch. Nice. Open. Back up. Set it down. Nice. Drop down to all fours. Tabletop. Cat. Cow. Drop the belly. Lift the chin. Reverse it. Spine it up towards the ceiling. Tuck the chin to chest. Nice. From here, find a nice neutral spine. Neutral spine. Big circle with the left knee. Big circle. Up, back and around. Reverse it. Up, back and around. Do it again. Up, back and around. Reverse it. Up, back and around. Take it. Take it. Kick it out. Inhale up. Exhale. Thread reach. Open up those inner thighs. Nice. Switch it out. Other side. Big circles on the left. Up, back and around. Up, back and around. Take that hip through. Controlled. Full range of motion. Nice. One more Time. One more time. Do it again. Nice. Open it up. Bring it back and kick it out. Inhale up. Exhale. Thread. Push. Hips. Back stretch, inner thigh. Come back to center. Bird dog. Reach and hold. Hold for three, two, one. Nice. Strong core. Reach and hold. Fire up all the back extensors. Yes. Step down. Step back. Find high plank. Slow burpee. Step and step. The right foot, the left foot. Stand up. Take it down. Put your leaf foot right here. Go left. Right, up. Down. Nice work. Right, left hook down. When you get to the top this time you're gonna jack it. Jack it. Gets up top. Jacks. Jacks or taps. Jacks or taps. 8, 7, 6, 5, 4, 3, 2, 1. Let's go for a little lateral push. Hit right, hit left, hit right, hit left. Push side to side. Push. Eight, seven, six. You got it. Five, four, three, two, one. Warm. Rachel, Shoes nice and warm. I hope you're warm at home. How we doing? Nice. Welcome Lindsay Weber, new nourish move love member, part of our YouTube community. I love it. My son Jack here is cheering everybody on. We love it. Welcome, Lindsay and Jack. You want to learn more about our YouTube membership? All you gotta do is click that join button on our page. For $5.99 a month, you get to join our community. We do more live workouts just like this one once a month just for our community, as well as a live question and answer with an expert. Yesterday we brought in Delaney, who's a barefoot training expert, talking all about our feet and how our feet play into our knees and our hips. It was super fun. I learned a lot. All right, you guys. Hi, Lindsay and Rachel from the Philippines. I just love that we all get to sweat together from all over. All right, guys, who's ready to see what Build 30 is all about? Also, start your watch. I know we've been getting questions about what to set your watch for. I would set this one to strength. I would set my workout to strength. Full body strength. Okay? That said, if you want to use lighter weights and up your reps and go a little bit faster, you could potentially set it to hiit training. If you want to go heavier, go slower. Strength for sure. I'm going to set mine to strength training. Strength training is what mine is set towards. Okay. Build 30. You get five minutes of mobility. That's what we just did. And then you go into a 30 rep challenge. We're gonna do 30 reps of an exercise to make sure that if your kid interrupts you, you have to go change a poopy Diaper or go put a kid to sleep. Your workout's pretty much already done after these 30 reps. No, I'm just kidding. Hold your dumbbell right here vertically. But seriously, you've accomplished something. You've accomplished something. Today's 30 reps is gonna be a squat to alternating shoulder chop. Squat, hit left, squat hit right. Squat, hit left. Okay, so you're chopping that weight across your midline. This is a full body workout. So we're gonna do a full body move. Squeeze, squat, chop left. Each side you hit counts as one rep. You have 30 total. We go in three, two. Let's go. Squat left. That's one, two. Nice. Three. You're gonna go ahead, replace your tempo. What the goal is, it's going to complete 30 good reps at your pace, your tempo. You'll notice as I come up and transfer the weight over to the left shoulder, I tap the right foot and vice versa. Transferring that load across that midline. Fires up the core right away. Boom. Down chop across that midline. Nice work. Seventeen. Come on. Eighteen. You got this. Nineteen. Twenty. Ten more. Go. Ten. Let's go. Nine. Eight, seven. One. Way to start your workout. Get nice and warm. Come on. Final four. Three, four, two, one. Yes. Rachel, way to go. Thursday, 30 reps. Yes. You're gonna do 30 reps. Yes. There will be 30 reps of push ups in the build program. Get ready for it. You already know. Circuit one, okay. Isolated exercise, multi group exercise, endurance exercise. 30, 15, 40, 20, 50, 30. We're gonna hit the arms first. We're isolated. Use my 15s. Upright row, front shoulder raise. Core's nice and tight. Bend those knees. Pull up, lift straight out. Okay. Elbows pull up. And then you extend the arms straight out. 30 seconds. Start with that upright row in three, two. Let's go. Pull up, lift out. Rachel's got an awesome modification for you. We got heavier weights today. You alternate them one arm at a time. Option B, you double them up, right. You're pulling those elbows right up nice. Then lifting right up to shoulder height. Feel that core turn on when you get weight out in front of you. Nice work, guys. Yes, you can. You're in the final. 5, 4, 3, 2. Rest for 15. Now I'm going to go to a heavier weight. The heavier weights can go in my right hand. Upright row, clean. Squat thruster row, clean. Drop drive, all on the right arm. Upright row, clean drop drive. This is your multi grill shoulders and legs in three, two. Let's go. Pull high, clean drop push. Nice palm, faces in, thumb to armpit shoulder press. Nice. Right there. Pull, clean. Dip drive. Nice. I'm thinking about on that. Clean. I'm getting underneath the weight under it. Drop drive it. Nice work. Right here. Pull, clean. Drop drive. Nice work, guys. Pull shoulders off the gate. 10 seconds, let's go. You only do each arm once on this one. 5, 4, 3, 2, 1. Rest. Grab the other weight. Can I do 20 the whole time? I don't. Let's do it. 50 seconds. Split your time between doing 5 squats and 5 push, press, dip drive. 5 and 5. 50 seconds. Start in 3, 2. 50 seconds. Down. Up for 5, 4, 3, 2,. One. Clean up, push. 5, 4, 3, two, one. Drop the weight. So this is your endurance. Can you hang in it with the same weight, same pace for 50 seconds? 5 and 5. Clean them up. Let's go. 5, 4, 3, 2, 1. If you use the heavier weight, you have permission to use the legs on that. Push press, little dip drive. Two inch dip drive. Ten seconds, guys. Step five. Nice. Five, four, three, two. You're out there. It isolated. Multi endurance. How we feeling? Welcome, Gabby from Mexico. So excited to have you with us first live. I just love it. We have someone from Kuwait. You guys. So cool. So cool. Okay, back to the top. Upright row, front shoulder raise. 30 seconds. Last time through each circuit twice. Upright row, front shoulder raise. Isolated. We're hitting the shoulders. Hitting the shoulders right out of the gate in three, two. Let's go. Pull. Lift. Core is tight. Pull. Come on. I like to think about spreading a paper towel apart underneath my feet. That's instantly going to activate your glutes in your core, which you can turn on as you go into that front raise, lifting those weights out in front of you. 10 seconds here. Let's go team. Come on. And out through. 5, 4, 3, 2, 1. Holy bananas. One dumbbell. Try and go heavy. Left hand this time. Left hand. Just your left hand. Upright row. Clean. Get underneath it. Squat thruster. Single sided on the left in three, two. Let's go. 40 seconds. Row, clean drop drive. Palm faces in. Clean. Nice on the clean. Palm, faces, face. Push. Right palm faces my body. Palm faces the side of my cheek. Full extension at the top. Right here. Pull up to shoulder height. Clean drop drive. Nice work. When I say full extension, I'm thinking full extension in the knees, hips and arm. Full extension in the knees, hips and arms. Three point extension. Ten seconds. Boom. Drive it up overhead. Let's go, team. Five, four, three, two. Set it down and rest for 20. Grab your other heavy weight if you can. Endurance 50 seconds. Five squats. Five push presses. Five squats. Five push presses, and then you're done with circuit one. Then you can close it out. Close out. Circuit one. Grab your weight. Three, two. Let's go. Go. Five, four. Drive through the middle of that foot to stand you tall. 3, 2, 1. Clean them up. 5, 4, 3, 2, 1. Back to squats. Here we go. 5, 4. Come on. 3. Let's go. 2. Clean them up. Switch it. Five presses. 5, 4, little dip drive. 3, 2. Over halfway, guys. This 50 seconds is a true endurance push. Can you take it? Come on. Keep that pace. Keep that rhythm. Is that five? Yep. Here we go. Five, four. This is it. Three, two. You're out. And down. Oh, my shoulders. Yeah. Shoulders and squats in circuit one. Crushed it. Way to go, team. Nice work. Welcome, Meg. I love it. She's 11 and she follows us with her mom. Welcome, Meg. So excited to have you with us. Yes. You can always come back and do these. Always come back. And you'll have 10 new ones just like it starting next week. This is true. All right, circuit two, turn two. We're gonna go a little bit more leg. Heavy legs and back. Mine and Rachel's favorite circuit. Lights and back and turn it, too. You start with an isolated on the legs. Split lunge. Okay, we'll go right foot forward, left foot back. 30 seconds of split lunge into 40 seconds. Two back rows clean, two split lunges. Right foot is going to stay forward the entire circuit. Entire first circuit. Yes. Red arrange. Let's go. Step back. Left Split lunge in three, two. Let's go. So just down, up, right here for 30 seconds. Those feet are on train tracks. You're nice and stable, right? Your hips are going to mimic your feet. Where are your feet? They need to be nice and strong, right? Come on. That front knee is not caving in. Nice, strong legs. 30 seconds. Right here. You got this. Nice work. You got 10 left, 10 left. Then we're gonna add some back right into split lunges. Finish it for me. Last five, four, three, two, one more. Down, up. Nice. Now you're gonna go to a stegosance. Right foot forward, two back rows, row, row. Clean them up. Step back, two split lunges. Two and two for 40 seconds. Right foot stays forward in three, two, hinge, row, pull, pull, clean. Step back one. Step back two. Stagger, hinge, pull, pull. Clean. Step back. Down, up, down, up. Stagger, hinge, pull, pull, Clean. Step back. Down, up, down, up. Stagger, hinge, pull, pull. Nice. Clean. Down, up. You got it, guys. 10 more seconds here. 10 more seconds. Yes, you can. Come on, clean finish. 5, 4, 2 more row and you're out. Set them down. Down to one weight in my left hand. Hit right. I've got two blank in a row, like row, row, pop up. I keep the weight right here. Step lateral, step lateral. Rachel's gonna stay standing. Same thing. No burp in between single arm rows on the left. From a plank or from standing into two lateral lunges, right? 50 seconds. Say yes, I can. In three, two. Let's go. Row, row, jumper, step up, hit right, right, right. Take it back down here with me. Here we go. Row, row. This is your 50 seconds. Come on. Hook, hit. There's a modifier. Every single build workout. And you're Rachel. So you can take this at your pace, your tempo. You don't have to hit the mat or standing. Options. You're gonna choose what works best for you in the season live. All I ask is that you give me your best effort right now for 50 consecutive seconds. That's not easy, no matter what you're doing. Come on, do your best. Forget the rest. Ten seconds. Let's go. Hit. You got it. Last five. Four, three, two. You're out. Way down. Grab water. Do it again. Left foot forward this time. Left foot forward. Getting sweaty up in here. Here we go, team. Left foot forward. Step back. Right. Two split lunges or. Sorry, two split lunges. 30 seconds, split lunges. You're there in three, two. Let's go. Thank goodness for that 30 second rest. You need it. And we were just talking about that. It's like you should need your break, right? Yes. That's a good sign. You're using the right weight. Yes. You get asked all the time. How do I know if I'm using the right weight? Okay. The last two to three reps of each set should be challenging to complete with good form. Okay? You should always need that break. And you should be so mentally focused. I'm not thinking about what I'm making for dinner right now. I'm thinking about driving up to that front left butt cheek for 5, 4, 3, 2, 1. Set them down. Stagger stance. Left foot forward. Hinge. Row, Row. Clean. Step back. Right. Two split lunges. Two back rows, two split lunges. This is your multi muscle group. Legs and back. Grab them. Three, two. Let's go. Hinge, pull, pull. Cleanse that back right. Down, up, down, up. Come together. Hinge, pull, pull. Clean. Step back. Down, up, down, up. Nice work, team. Hinge, pull, pull. You got this. Clean. Down. Come on. Circuit Two. There's only three circuits total in this workout. Are you giving it your best? You're on round two of circuit two. You got 10 seconds in this move. Yes you can. Let's go. Down hook. Five, four, three, two. You're out. One dumbbell right hand. Two rows from standing or from planking in the right hand. Jump or step up, hit left. Two lateral lunges left. Ready, Rachel? Let's go. You go in five. You go in five. Set yourself up. Plank, row or standing route in three, two. Let's go. 50 seconds. Row, row. This gets you out of circuit number two. This buys you out. Come on, come on. Get yourself out. You gotta earn it. You gotta earn it. Let's go. Hit left. Moving in all planes, training in all places. That's everyday life. Lots of strength training. For 20 minutes, you go flat against mobility. 20 minutes of functional strength. And then we're gonna see what you're made of. For the last three minutes, we're gonna test you physically and mentally with a burnout ladder. You got this, guys? Yes you can. Nice work. What would it look like if I said 10 more seconds? You're already down to 10. Already down to 10. You got this. 5, 4, 3, 2. You're out. There you go. Set it down while we're up. Two circuits down, one to go. We're gonna hit the mat for circuit three. How we feeling? Nice work. Awesome job. This amazing 57 year old grandma to eight. Started NML eight months ago. Oh, you are sold. I love it. Keep up the great work. So excited to have you with us. So fun. We are so pumped to do this summer program with you guys. We've been working so hard on it and can't wait to bring it live. We've got four bananas from Ashley so far. Four bananas hit your backside. Hit your backside for circuit three. Okay, I'm gonna have my 15s near me. Multi muscle group. He's gonna hit the triceps right. I'm gonna place the 20 to start. You got 30 seconds. 30 seconds, single leg glute bridge. Okay? You can go stagger, tip or double. It doesn't matter which leg. Just remember which one you do. I'm place the dumbbell right here. Down pop. 30 seconds right here. Okay? We'll show you the multi when we get there. 30 seconds, single leg glute in three, two. Let's go. Drive up to the heel. I want you to hold and squeeze for a second at the top. Give me a good 30 seconds here. You don't have to rush the Rest right. Lift with power. Lower with control. Lift with power. Lower with control. Strong knee. He stays in line with the hip. Don't let that knee cave in. Don't let that opposing hip sag. Keep those hips level. Nice. You're already in the final five, four, three, two. And you're out. I'm gonna grab my 15. We go three. Glute bridge. Marches. Feet come parallel. They both lift up. Arms overhead. March for three, two. Hold here. Give me three skull crushers. Three marches. Three skull crushers. Doesn't matter what your legs are doing, like alternating which leg. Just make sure you're alternating. We're going to start in 3, 2. Let's go. March. 3, 2. Hold it here. Slow Crusher for 3, 2, 1. Back to Marches. Back to Marches. March. 3, 2. So the other leg should be lifted. Hold. Skull crush for three, two. Back to marches, back to marches. Three, two. Hold it here. Skull crusher for three. Let's go. Two. Nice work. Back to marches. Back to marches. Three, two. Hold it here. 10 seconds, guys. Come on. Three skull crushers. Hold that single leg. Glute bridge. So strong. So strong. Back to march. Final three, two. You're out. Nice work. I'm gonna try and keep these 15s right here. Gotta make some space, right? Rachel's got a modification for you. Try and go down a little bit, Rich. Give each other some room. 50 seconds. Core and arms. Chest fly. Chest fly. Right here. Can I go out and in. Out and in. Now you got it. You're good, right? Just gonna go alternating legs. I'm go double leg. Neck and shoulders can stay resting on the mat or they can be lifted. 50 seconds. Let's go, team. At three, two. Let's go. So it's out and in. As I kick out, I open my arms. Soft arc in those arms. Nice work. Inhale out. Exhale, pull together. Inhale out. Exhale, pull together. Out and in. Out and in. Nice work again. You can keep those tight and shoulders dropped it on the mat. You can kick them out. Option. Kick out one leg at a time from a floating position or on the ground like Rachel. 50 seconds, core and chest. You got this. It's out and in. It's out and in. Stay with it. Yes, you can. 10 more seconds. Come on. Finish strong right here. You got this. Final five, four, three, two, and one. We're out. Nice work, team. Way to go. Repeat it. You got 30 seconds to rest. Rest and recover. Repeat. We're letting your heart rate come down in circuit three. Give yourself just a solid strength to Finish so we can go into that three minute burnout. Okay, set yourself up. You got 10 seconds. Option dumbbell on the opposing hip. 30 seconds. Single leg bridge. Single leg bridge in three, two. Let's go. Lift and hover. Squeeze at the top. Lower with control. Drive through the heel. Lower with control. Hold hover. Hold hover. I say hover because I never want your hips to come to a rest. I want constant tension on those glutes and hamstrings all 30 seconds. Let's go, team. Final 10. Final 10. Let's go. Drive and hover. Drive and hover. Final five, four, three, two, and one. Nice work. Awesome job. Three blue bridge marches. Three skull crushers. Option to hold the single leg bridge on the crusher. 40 seconds. Get them up. Lift the hips. March in 3, 2. Let's. Let's go. 3, 2, 1. Hold here. Skull crusher for 3, 2, and 1. Back to marches. Let's go. 3, two, one. Hold here. Crusher for 3, 2, and 1. Back to march, march. 3, 2, 1. Hold. Skull crushers for 3, 2. Back to march. Back to march. Let's go. Finish it. 10 seconds, guys. Yes, you can hold it here. Drive through that heel for three, two. Final three. Marches. Final three, marches. Three, two. You're out. Nice work. Scooch it down a bit. Here we go. Chest fly, double or single leg kick out? Chest fly, double or single leg, kick out. 50 seconds. It's your final 50, guys. Final 50 before the burnout round. Get them up. You're there in three, two. Let's go. Kick out, Pull in, kick out, pull in. It's all the way out, all the way in. How far can you get your toes from the top of your head? Reach. Nice work. Reach. Nice work. Strong core. Both hips are staying connected to that mat. Yes. Both hips stay connected. Neck and shoulders can be lifted or rested. You decide. Yes. You got this, guys. Halfway down, halfway to go. 25 left. Nice work. Use that breath, Use that breath. Go on. Finish strong. You got this. Are those last two to three reps truly challenging you? You're in the final 10. It should feel hard. You got the right weights. Check yourself. It's 5, 4, 3, 2, and you're out. Yes. Nice work. Got that mat nice and sweaty. Got that nice and sweaty. How we feel then that's your strength portion. 5 minutes of mobility. 20 minutes of strength is what you just experienced in our new build format. All right? We have that for arm and leg day. It's really fun. Really fun. All right, now. Now we go to a Three minute ladder. This is where you're going to say, holy bananas. Anything, anything I have left, I am going to give right now. Okay. This is your chance to truly challenge yourself and find that resilience, that mental part where we got to push ourselves a little bit. Okay. Your ladder looks like this. 40 seconds of a power move followed by 40 seconds of an isometric hold. Okay? And then you go 30, 30. And then you go 20, 20. There is no rest. It is three consecutive minutes. Three consecutive minutes. Let's see if we can get to five bananas on that scale. Ashley and Nina and Megan. Let's see if we can get to five bananas. Lindsay always takes that as a challenge. If she sees four bananas, she's such a type A achiever. She's like, let's go, drop those bananas in the comments. And I see that as a pony up. All right, you ready for this? Three minutes. I'll show you to this. Move one, move one. I'm like this with the 20. I like scratching. I was like, what am I doing? Okay, little side to side hand switch, squat, hop. You don't have to hand switch it, but you're really gonna go. Hit right, hit left. 40 seconds, right here. Hop, hop, little lateral pushes in the weight. Okay? After 40 seconds, you go right into a plank hold option on your toes or on your knees for 40 seconds. But every 10, you do a push up. So you're going to start with a push up, whole plank for 10. Do another push up, hold plank for 10. We'll do four push ups the first round, three the second to the last. Can you do all seven, eight, nine, nine push ups from your toes. The challenge for me to you, maybe. Not maybe. That's not you today. That's okay. Take it to an incline if you need to. Take it to your knees if you need to. All right, are you ready? Let's go. Pour it out. That three minute timer is gonna start. Are you ready? Say yes. I can buy you right here. Lateral squat hops for 40 seconds right into a 40 second plank hold. With a push up to start, we go. Hit right, hit three, two. Let's go. Hit right, hit left. Little hop if you want it. Little hop if you want it. You're pushing side to side option. Add that hand switch with a little weight push. It's 40 seconds here. 40 seconds here. The time drops. That's a beautiful thing. Throughout this workout, your time builds. Now it drops. It's gonna get easier or harder. You decide with each circuit. Come on. 20 seconds here. 20 seconds. Here we all hit the deck. We start with a push up, and then you hold that plank. Yes. You can transition in 10. In 10. 10, 9, 8. You got this. 7. Let's go. Come on. 6. 5, 4, 3, 2. Drop it in the deck. Give me a push up. Push up. Hold plank for 10. Hold 10. When I say push up, you push up. In 5, 4, 3, 2. Push up. Hold plank. Hold plank for 10. You got it. Nice work. Back to push up in three. In two. In one, push up. Hold it. Hold 10. You got this right here. Come on, push up. In three, two, push up. Let's go. Hold your blank for the last ten. Nine, eight. You got this. Seven. Day with it. Six, five, four, three, two. Grab your weight. 30 seconds. Push right. Here we go. Right, left, back to hops. 30 seconds, no breaks. Come on. It's funny when the plank feels like a break for your legs, right? And this feels like a break for your shoulders, you know? Come on. It is tough and so are you. It is tough, but so are you. You got this. 10 seconds, transition back to plank. Start with a push up. Push up in five, four, three, two, one. Hit the jack. Push up. Let's go. Hold 10. 32nd plank. 32nd plank. Yes, you can hold here. Back to push up in three, two, push up. Like, hold play. Nice work. You got this, team. Almost there. Almost there. 3, 2, push up. Hold plank for 10 and then you're back up. 20 seconds. 20 seconds of squat. Hop in. 3, 2. Get up and go. Get up and go. Let's go. Last 20. Last 20 here, then 20 on the plank. You got this. Nice work. Final push, final push. 10, 9. Hit the deck. Start with a push up in 5, 4, 3, 2, 1. Hit the deck. Last 20. Push up. Hold 10, hold 10. Hold. You got this. Nice work, team. Last push up in three, two, hold for your final 10. Nine, eight. You are so awesome. Yes. Five, four, three, two. You're out. That's my job. What did we say, team? That's your build.30 preview. It was so good. I'm losing my voice. Yes. We got five bananas from Ashley. You did it. She said that ladder at the end of every workout. Yes. We get five bananas from Megan, five from Jessica, five from Jennifer. I love it. And I love how Rachel describes it. Don't you just feel good afterwards? Like, I did it. I pushed myself for three minutes. New motto is you can do anything for three minutes. Yes. So awesome, you guys. I hope you loved this build for your premiere. Let's pull it down. Go back to Arm flaps. Catch your breath. Those three minutes are meant to push you a spoiler alert. Spoiler alert. Day 10. It's five minutes. Which one of the fun fact. Fun fact. Let's go right over across your shoulder. Drop it and gaze over. When I wrote this program originally it was designed to be a five minute ladder in every workout. We got to day one and I was short on time and I was dying and I was like, I don't think we can do this. Three minutes it is. So we change it up to three minutes. Every day is three minutes. Except day 10. You get a final kicker. Imagine my surprise. We did not know that going in filming. We were filming day 10. Let's think. I said let's do five minutes at the very end. We were going so fast and I didn't have enough things to do. So stand on here. So we just, we kicked it up a notch. So that's your spoiler alert. All right, you guys, I hope you are as pumped for build 30 as I am. 30 minutes of strength at home to help you build muscle and 30 minutes a day. Yes. You only need 30 minutes if you do this program with the appropriate weights and truly challenge and push yourself. Okay? You got five minutes of mobility on the front end, 20 minutes of strength in the middle. Three minute ladder on the back end. Couple minute cool down. I love all the bananas I am seeing right now via this. Kick your right toes up towards the ceiling and just give me a little hip hinge option to reach for those toes. I love all the bananas I'm seeing. So awesome. Step back, switch it out. Left toes up towards the ceiling. Hip hinge option, reach for those toes. So pumped to do this program with you. It's so fun. People ask where it's been falling on the like, scale of our programs. Right? Go ahead, just drop down into a nice little squat. Could shift that weight side to side and when you're ready, just take it right back to your butt. Find the butterfly, stretch soles of feet together so we have strong 20, stronger 25, split strong. And I would say build 30 falls after split strong. That's where we're going to put build 30. Then you'll go to Metcon and hit strong. So that's where it falls in the program list. Okay. If you've never done any of our programs, don't worry. Like I said, Rachel's in every video. So you can just try jumping into this program with us and start again if you don't want to. You can always start back at strong 20. Work your way up. We are going to repeat this program throughout the month of July. That's the plan. That's how it's designed. You do 10 new workouts, the only way you get better is to do them again. Okay. This program is specifically designed reach up and out. Hold here. Now you can class designs, right? There are split days. There's an arm day. There's a leg day. There's full body with an emphasis on legs. Full body with an emphasis on arms, core and cardio. Okay. Specifically designed to help you strategically be strong and build muscle at home. All right, that's our stretch for today. I'm gonna say bye to Instagram and then we're gonna grab YouTube. We're gonna stand for a couple question and answers with our YouTube. Okay. And just see if you guys have any questions about the new program. Final announcements is this is the preview of the new summer program. Where do you find it? Nourish with love dot com. There'll be a pink banner on our website. Every day is mapped out for you or go to YouTube. It's going to be the top playlist on our channel. All right, first workout drops Monday, July 8th at 4am Central Standard Time. That's when we will start the program. You start it when it's best for you. We'll drop five consecutive workouts. Week one, you get to choose your rest days. We're going to rest on Saturday and Sunday and then do the five workouts Monday through Friday. If you need a rest day on Wednesday, you take that and then you do a Saturday workout or take Sunday off. Make the program work for you. If you're going to drop down to three workouts, choose our full body days. Day one, day three, day five, day one, day three, day five. Those are your full body days. Ok? That's everything for the new summer program. Again, we want to see you doing this program with us. Please share yourself if you want to. If you feel comfortable on social media, tag us. We'd love to reshare you. We'd love to feature you in our community reel. You can email your video clips to Caroline nourishmovelove.com tip featured in our Saturday community roundup reels. And then pro tip from the person who edits the video is if your video is not sped up, if it's just like a normal video and does not have text on it, I'm more likely to pick those ones. Yes. Pro tip. Pro tip. Share the video. You can do a little text and the corner if you want to or tag us down here. Don't do the sped up version. It's too hard for us to cut that into a little clip to feature you. That's a good point. Thank you, Rachel. Thank you, Rachel. And then, yeah, lots of exciting things happening in June. Make sure you're on our email list. If you're not, we'd love if you hit subscribe to our YouTube channel. Subscribe and follow along with us on Instagram or jump on our email newsletter list to make sure you're the first to get access to our merch. Our new merch, our summer merch Drop coming back our restock at the end of July. Otherwise, have a happy and safe Fourth of July. We're going to stay on with YouTube. I'm going to pop off Instagram. Thanks for joining us today. You guys excited to do the new summer program with you? Awesome. All right, YouTube, we'll put you up a little bit closer. If you have questions, you can drop them in the chat. We'd love to chat with you. Any questions you want to ask about the new program? I answered quite a few on Instagram yesterday. See, we've got some thank yous. Nice work. I love all the bananas. I need banana gear now. You can get it July 22 if you're a member. July 24 if you're not a member. We'll be dropping our our merch again. You did the workout barefoot. I love it. Love the talk yesterday that we did with our Q and A expert in our YouTube community. Love that again. If you guys want to join our YouTube community, if you need more accountability and support as you walk through this program, hit that join button on our YouTube channel. We'd love to have you join. Thanks for joining us, Erin. It was your first live workout and you loved it. So excited to do the full program. We love it too. The holy banana socks. I'm sorry, we are not restocking those. Those are a one time thing. Nice. Can't wait for it. Can't wait. Nice. Thank you. Awesome. Oh, there we go. And it jumped and I lost everybody. 14 weeks pregnant. You're amazing, Haley. So awesome. Will there be any calf moves in the new program? I know this doesn't have to do with the new program, but will you be coming out with any more yoga workouts soon? We don't have specifically yoga workouts program but we do have more barre pilates programs coming actually in August. We're going to be dropping a two week. You guys have requested it for so long. We're finally doing It A two week bar Pilates workout challenge will be coming in August. A two week bar Pilates workout challenge is coming in August. So you can stay tuned for that. And there are some calf moves in the new program I have to like, remember back. I'm like, right. I think, I think, I think. Happy 4th of July. Thank you guys. I have a membership question. Where can I send the question? Great. I was gonna go ahead and email lindsay nourishmovelove.com Caroline, who typically manages our memberships is is out of the country at the moment. She's enjoying herself. So we will take. I'll take it. So, Lindsay NourishMove love, if you have a member question, go ahead and email Lindsay Nourish Love. When is the new merch date? Need the green sweatshirt. Okay. So merch straight. Oh, Molly. I love it. Molly. The July 22nd merch will drop to our YouTube members. So if you are a member of our community, July 22nd and 23rd is for members only. 24th, we take it public. Last time when we went public we were already like sold out. So we restocked it because you guys have asked us to bring it back. So that's when you will be able to get merch. July 22nd through the 26th we will be going live with it. I love that you love doing the workouts with your kids, Krista. That's amazing. I don't have social media, but if I want to record a workout. Yes, absolutely. If you're not on social media, you can still record yourself and you can send it to Carolineurishmovelove.com and you will be entered. I didn't even share this part. I should share this. Yes. Email Caroline nourishmovelove. You have a chance to get featured in our community reel as well as anyone who submits those videos is going to be entered every week and into a giveaway drawing. We don't have the giveaways nailed down yet, but I'm thinking Lululemon. So if you want some Lulu gear, go ahead and submit a video of yourself doing the workout to Carolineurishmovelove.com one of your favorite workouts so far. I love it. So excited. Is it better to use heavier weights with slower reps or lighter weights with quicker reps or does it depend on what you're working towards? Sadie, you're so smart. Yes. It's all about your goals. If you are in maintenance mode or it all depends. Like are you training for a race? Are you trying to truly gain strength Are you in maintenance mode? Are you. Where are you at in your journey? Pregnancies, postpartums, trying to get pregnant. All those things play into this. So it is a little bit more specific. But I would say if you are in like, you truly want to build muscle, which is what this program is designed to do. Slower and heavier is going to get you more muscle hydrophy, hypertrophy, or more muscle muscle gains. Right? So slower and heavier is going to get you more muscle gains. And then you have still that chance to even drop the weights if you need to and really push yourself in that ladder for that cardio. If you have that cardio push or you want that endurance push at the end of your workout. That's how it was designed. So you can build muscle and then you can have that push to still get that, like, sweat factor that we all love. My toxic trait is during the workout thinking, I'm absolutely done after this. And then after I'm done, I'm like, oh, it wasn't so bad. I'd do that again. I love it. We hope you come back for more. Is the program safe for people with fibroids? You have to ask your doctor. I'm not a medical professional, so I have to defer to a medical professional on that. I'm sorry. That is above my pay grade. Can the next merch drop have a zip hoodie for a nursing mom? Oh, that's so true for all the nursing moms. I love it. That is not in our next merch drop, but we will consider it for future ones. Thank you. We need international shipping. I know right now we have shipping to Canada. We're continuing to work on international shipping. It's just so expensive, you guys, and such a bummer to pass that shipping cost on, but. So we're still working through that first live. Krista, so glad. Oh, and your son counted down with us. I love it. So glad you're doing our workouts. 52. We love it. You're amazing. Didn't disappoint. First live. I love it. Arms aren't as strong as my legs with the combo moves. What do you suggest? Use the weight that matches your arms then. So use the weight that matches your arms and then on those isolated moves, like just the split lunge, go heavy for just the legs. So this, this format, a full body build, is actually not in the program. I chose this, the build format just to tease to you guys. But there is no full body build. The builds are actually either all leg days or all arm days. This format Specifically, but good question. Should we set our watch to strength training every day for build 30? Yes, I would set it to strength. I set mine to strength. And then of course, like the end is a little bit more hidden. The cardio core and mobility days you could set to hit because those are a little bit lighter weights and more. More higher heart rate. So cardio core mobility days, which I think is like day three in the program or day three and six, you could set to hiit, but otherwise I would do strength. Killer workout. You loved it. So happy to hear it. Officially. One year ago you started our programs and you're feeling so strong. I love it. Sarah, will this live be available after today? Yes, it will continue to stay live. Love that your husband does the workouts with you, Yvonne. Love the workout. Thank you. Nice. Will Real Food RD is being doing a meal plan along your program. They have a summer meal plan. We will share that with you guys. It's got. If you're on our email list, you're gonna get it. They have a summer meal plan that we are going to be sharing the real food ideas. We're not like doing this together. But they also have a summer meal plan, so we will be sharing it to our email list. Make sure you get on our email list. Best channel I've ever discovered. Oh, Melissa, you just made my day so good. Five bananas. Loved it. First life for Susan and she loved it. From sweet home Alabama, Aaron says how often do we need to enter a video? Is one enough or do we need to send one every day? Taking on Instagram worthy of an entry? We need you on our marketing team. We haven't officially nailed all this down yet. We would love multiple clips for multiple days so we can feature people. So if you want to submit more, you only have to submit one to get entered into the giveaway. But if you would like to submit more, that would be great. Last time we did once per week because we did two giveaways. Yes. Yes. Yeah, sorry. Yes. Sorry. Once per week. Good. Qu. Good. Yes. So once per week. So there's a giveaway week one. There's a giveaway week two. If you want to enter week one, you got to submit a video. Week one, Week two, same thing. So one video per week is what qualifies you for the giveaway. We'd love if you also tagged us on Instagram. That would be great. That's the best way to support. Support us. It's like sharing with people that you care about and yeah. Yep, yep, yep. Even if you just dm somebody you share our real. Like, hey, I'm doing this program and you share that and DM somebody that really helps us. So sharing with your friends is great. It helps with the algorithm too. Like, that's one thing. That's why it's totally free and it helps us so much. Yeah, it's just sharing, like, you don't have to share it even publicly on your feed if you don't want to. But sharing with a friend, like, sending it to a friend, like, I'm gonna DM you this message of our real yesterday. Like, hey, would you do this program with me? Or hey, check out this program. Hey, these are the workouts I do. Sharing a real of ours is a great way to support us. Thank you for that. I signed up for a push up challenge for wounded warriors because of the courage and confidence that I've gotten through doing NML workouts. I love it. My 4 year old loves Lindsey and Rachel. She thinks we actually know you guys. I love it. Well, hello, Arabella. Hi, Arabella. So excited to push myself next week. We love it. I don't want to lose the intensity of my workouts, but I have to slow down to keep perfect form and avoid a back injury. Do you have suggestions for keeping the intensity up? Using heavier weights is a great way to keep the intensity up. It requires more oxygen, more blood flow. It's the same effect, right? Like, it's, it's. They're different, but like. And then you get that intensity in the. In the three minutes. If you want to just drop the weights and go weightless, go body weight for the three minute. You can do the three minute burnout body weight and maybe pick up the intensity there. But using heavier weights is still going to creep that intensity high, especially when we go into something like a thruster or where you're pushing weight above your heart or above your head. That's still a great way to keep the intensity up, but definitely slower is totally fine. We get so excited, you guys. I get so excited. I move so fast. I talk fast. It's the nature. But sometimes it's okay to slow down. When I work out at home by myself, I go slower. What about beanies for fall winter? Oh, that would be a fun merch drop. Do you have a date for the next live? July 22? I'm almost positive I looked at our content. I'm trying to remember. I'm like, I looked at the content calendar last night. I think July 22nd is our next live as a community. July 22nd is our next live. That is community. Maybe that's YouTube only. I don't know. But it's July 22nd. It is for everyone. July 22nd is for everyone. July 22 is for everyone. And we have a special announcement on that video too. July 22nd special announcement. Don't miss it so much. Good stuff happening in July. That was awesome. So glad you loved it. Nice work, you guys. Thank you, guys. Thank you. Thank you. Thank you. Okay, well, any form of cardio be incorporated into this program? I don't know. What did you think of the last three minutes that pushed my heart rate? So yes, the three minutes at the end of every day is meant to design to push your heart rate. There's also a day dedicated specifically to cardio, core and mobility. So that is dedicated in. I suggest doing 10,000 steps a day. Walking is my preferred method. 10,000 steps a day outside of this program and is a goal you should strive for. If you wanted to not do a day and go for a run, absolutely your prerogative. Make the program work for you. I feel like we say this every time though. It's like these are complete workouts. You know, you don't have to do this and then do another workout. Like, no, you do this and then still move your body. Get 10,000 steps. Go for a walk with your kids. You know, walk around your house. Take 10 minute walk breaks you guys. A 10 minute walk after a meal is like the best way to help your body regulate blood sugar. Like just have lunch and go for a 10 minute walk around the block. That's it. But this is a complete program. 30 minutes a day is. Yes, all I do. 30 minutes a day. Except for our shoot days. Except for shoot days. Okay. I think that's all we're all excited for. Build 30. I love it. I love it, I love it. I love that your goal is to do a Murph next Memorial Day. That's amazing. Will you ever do a collab with another fitness content creator? I don't know. I Never say never to anything. Never say never. Okay, thanks you guys. We are so pumped to do build 30 with you. Kicks off on Monday, July 8th. The best way to stay in the know is to get on our email list. Nourishmovelove.com backslash subscribe. Thanks so much for joining and we will see you guys live again on July 22nd. Have a wonderful and happy Red, White and Blue Fourth of July week. And thank you guys. We'll see you next week to kick off build 30.