30-Minute Full Body Dumbbell Workout At Home | Pyramid Workout With Weights

Alright you guys, I'm going to do a quick intro and then I'm going to introduce this guy behind me and we are going to jump into this workout. I hope you are excited. So I am Lindsey Baumgren of nourishmovelove.com, group fitness instructor, personal trainer and today I partnered with the Minnesota Beef Council who is making this workout possible. This workout you guys is a workout that is already on the blog. It is a 30 actually going to be closer to 35 to 40 minute total body HIIT workout done in a pyramid format. It's currently voted the hardest workout on the blog. It's seven moves total done in 30 second increments. I'm going to show you exactly what moves we're going to do and take you along for the ride. You may have already done this workout if you've done it on the blog and it's been voted the hardest workout. So it is a challenging one. But we're going to offer modifications for all levels and dun dun dun special guest joining us, this is my hubby, his name is Tim and he's gonna join us for this workout and show us that guys can do all these workouts. To you guys this is a strength workout. Total body. Great to grab your husband or anyone who's quarantining with you and work out together. We used to work out together all the time before we had kids and then we had kids and now we don't get to work out. It's divide and conquer. So it's fun to get to sweat together again. Total transparency. We have a 3 year old and a 6 month old and it's 11 o'. Clock. So our 3 year old is downstairs watching a show. Lucky him. And our six month old is actually sleeping. What are the chances she sleeps through the whole workout? 2 to 3%. 2 to 3%. What are the chances Brody B. Has to go potty during the workout? 25%. 25%. Okay. So bear with us. If you get interrupted, do your best, Forget the rest. This is real life, you guys. This is working out in the quarantine and we are here to motivate you. So grab some water, grab a pair of dumbbells. I should note there is no music, okay. Because of copyright stuff. So no music. Crank up your own jams if you want them and join us. Okay, so how it's going to work is we're going to warm ourselves up and then we're going to jump into the pyramid format. Like I said, going to be about 35 to 40 minutes. Maybe you make it halfway up the pyramid, decide to pop off. That is cool, too. Okay, you do your best and forget the rest. We'll show you modification. So we're going to warm ourselves up and then we're going to jump into the workout. So I'm going to start my timer here just so I have a good time and I can actually keep track of the workout. So let's start with a warm up. Okay, big inhale. Roll your shoulders up. Back and down. We're going to do it again. Big inhale up, back and down. One more time. Roll those shoulders up, back and down. Now you're going to reach up nice and tall. Squeeze your belly, squeeze your butt. Give me a baby back bend. Just open up the chest, the shoulders. That feels good, right? Reach up nice and tall. Hinge forward. Nice forward fold. From here, you're going to drop your butt towards your heels. Pop your heels off the ground. Crouch and curl. Lots of cracks right waking it up. Crouch and curl. Two more. Just like it. Crouch. Pop those heels off the ground. Send the hips high. Open up the hammies. One more. All the way down, all the way up. Roll yourself all the way back up to top. When you reach the top, it's alternating. Shoulder sweep, the back, open up the ball and socket joints. Soft bend in the knee. Core is tight. Warming up those shoulders. You got four. Three, two. Switch direction. Swim it forward, forward. There you go. Warm up those shoulders. We're gonna hit the legs, the shoulders. We're gonna hit it all in this workout. You got four. Three, two, one. Step those feet shoulder width, distance apart and go right into squats. Down and up. No range of motion can be shorter here. You can get a little bit deeper with each squat as we get going. Okay, this is interval style, so we're not counting reps. It's time intervals, 30 seconds per move. You go at your pace, you get as many reps as you can in those 30 seconds. Okay? Down and up. Chest is lifted. Right here you got four. Hold high. Three. Nice. Two. Last one. Knees to the front. Pull up. Go right, left, right, right, left. Drive those knees up. Pull them up. Squeeze your core. Open up those hip flexors. Second. Morning. Yes. Nice. You got four. Three, two, one step. Nice and wide. We're gonna hit those inner thighs. You're gonna tap down side to side. Hit the inner thighs. Chest is lifted. Hips go back. Boom, boom. We're gonna move laterally in this workout, which means side to side. We're gonna move, okay? A lot of directions. We have a little, small, tiny house here with our tiny workout space. We're gonna do our best, okay? You got a lot of room. Use it. Do your best with what you got. Nice. You got three. There you go. Two. Nice. Last one. Let's go to the back of our mat so you can come back here and join me. We'll stagger. I do a couple plank walkouts. So hinge forward, walk yourself out. Find that high plank, shoulders over wrist, and walk it back in. Open up the hammy. Stand up tall, squeeze your butt, do it again. Hinge forward, walk up to, like, my favorite, warm up. You guys know that if you've done any of my workouts, they're in every warm up sequence because they're so good. Opens up the hammies, the posterior chain. Then you warm up your shoulders and your core. Nice. We're gonna take one more, and we're gonna hold our high plank. Okay? Take it down, walk up. Hold your high plank here. Hold your high plank. We're gonna do. I think this is probably both our favorite stretch. So step one foot outside the hand. Couldn't go the other arm to the sky. Ooh, that feels good. Right, favorite stretch, open up the hip flexor. Open up the glutes. Now you're going to take this elbow, tap it to your shoe, your calf, your shin, whatever your range of motion is, open it back up. Gotta open up those hips. Tap it down, open it up. Give me one more like it. Tap that elbow to the shoe, calf, wherever you got. Open it up, set it down. Step back, high plank. Three pushups. Knees are toes down. Up, down, up, down. Hold that plank. Nice. Let's go. Push back down, dog. Put all the heels. Quick stretch, shift back, forward, high plank. Step your other foot outside the hand. Windmill the other arm to the sky. Open up the hips, Tap the elbow to the shoe or calf, whatever you got. Tap it again. Got one more tap right here. Tap it down. Nice. Find that high plank this time. Shoulder tap, step back, shoulder tap. I opposite hand, opposite shoulder. Tap it up for eight. 7, 6, 5, 4, 3, 2, 1. Nice. Two push ups. Two push ups. Knees or toes down, up, down, up. We're gonna go slow burpees. Step right foot, left foot up and stand. Take it down. Right foot back. Left foot back. Step in, step in, stand up. Take it down, step back, step back, step back. Slow burpees. Open up those hips, squeeze the glutes right here. Then we're going to take it up, up the heart rate a little bit, and that's our warm up. Okay, one more, one more. Step back, step back. Last one in. In. Stand tall. Back to you guys right here. We're going to run it out high knees. So right here you can low impact or high impact, you're going to run it out. High knees, high knees. Get them up. We're going to finish our warm up right here. Little cardio. Get that heart pumping. You guys ready for this? Come on. We've got eight, seven, six. Jack it out in four, three, two, one. Jacks. Hup, hup, hup. Low impact right here. You tap it, tap it. You can keep jacking. There you go. Nice high impact. Jacket, jacket. Let's go. Eight, seven, six. Butt kicks in. Four, three, two. Heels to the glutes. Get them up, get them up. Feel the heels to the butt. Nice. Can you add those arms? Push it overhead. Come on. Finish your WarmUp right here. 8, 7, 6, 5, 4, 3, 2, 1. Warm. Oh, yeah. Hardest. Ready for this? He's never done this workout before, have you? I have not, no. It's gonna be fun. Okay, I have 15 pound and 12 pound dumbbells. Tim has like the power block style, so he has them set on whatever weight you want. And then he's got a 25 pound kettlebell that he's going to use for some of the other exercises. Okay, so grab some water. 30 seconds. Remote. I should mention. So all seven moves were inspired by everyday farmers because we're working with the Minnesota Beef Council and farmers are strong. If you know a farmer, you know that they're strong. So every move is inspired by a farmer move. First move is a narrow squat chop, also known as a hay bale throw. So first let's set it up. How you know a narrow squat? It looks like this. Kick your right heel to your butt. Kick your left heel to your butt where your feet fall. This is my narrow stance. Okay, so the first move we're going to go to the right center squat chop. So you're getting that dumbbell to the caption area right up to a chop. We'll alternate sides each time. So we're going to start chopping on our right side. OK. 30 seconds per move. I'm going to reset my timer so I can stay true to time and and not make you guys go any longer. All right, you guys ready? Set it up. Squat chop. You need one dumbbell. Narrow squat chop, haybell toss, whatever you want to call it. Okay, that is move number one. You are on in three, two. Let's go. So it's a Narrow squat, right up to center. Squat chop. So lots of core legs. Core legs, nice. Down and up, down, up. I should mention you don't have dumbbells. That's okay. Grab. Maybe you got a gallon you can fill with water. Maybe you got a laundry gallon, maybe you got nothing. Use your body weight. Five seconds here. Let's go. Finish it off. Three, two, one. Now you rest for 30 seconds. Thirty seconds rest and we add on. So we do. Move one and move two. So you're gonna do the squat chop. Other side. Okay, so we're gonna go squat chop here. Then I'm gonna keep the dumbbell in my left hand. Tap, high pole. Tap, high pole. This is option A. Option B. Jacket. Jacket. Okay. That is a barn door opener. Say good morning to your farmers. Open that barn door. Squat chop on the left. High pulls. That's where we go in three, two. Let's go. So, squat, chop, squat chop. Like I said, this is all timed 30 second intervals. So you get to choose your pace, you get to count your reps. You get as many reps as you can. You don't have to follow us. You got your pace. Choose a pace you can maintain for 30 seconds because there's no breaking during this. 30 seconds. And then we go right into high pulls. Tap, ins, high pulls. You're there in five seconds. Come on, stay with me. Let's go. Last three, two, one. Dumbbell. Left hand. Tap down. High pull. Tap, pull, tap. Someone else. Hide the sky. My elbow. Hide the sky. Put my leg in. Squeeze those inner thighs. This is low impact. I'm probably going to do this. And then the last 10 seconds, which we're coming on. I'm going to go to jacks in three, two Options. Stay there. Option you can jack it for the last 10. You decide. You decide. You want more strength or cardio today, that's up to you. Nice work. I'm just kidding. I went for longer than I. Come on, you're in the final. 5, 4, 3, 2, 1. Set it down. 30 seconds, rest. We build up. 1, 2, 3. Move 1, move 2, move 3. Grab your second dumbbell. Reverse lunge. And row. Slightly hinge forward. Lunge row. Elbows high to sky. Lunge row. So it's a step back. Lunge row. So that's move number three. You don't need it yet because we're gonna do the other two moves and build up to it. Okay, starting on that right side. Squat, chop, squat chop. You're there in five. Catch your breath. You're on in three, two. Let's go. Squat chop. Squat chop. So we're alternating sides every time you pull it out. 30 seconds for both from here. This is our hay bell toss right here. Then we go barn door openers. Yes. Nice work. Keep that chest up. Keep breathing. You got it. 30 seconds. You got 10 seconds here. 10 seconds. Then it's a high pull. Barn door openers. Dumbbell goes in the right hand. You're there in three, two, one. Dumbbell. Right hand. Tap, pull, tap, pull. Elbow high in the sky. Pull that leg in, pull that leg in. Other leg, hun. Same arm, same leg. Oh, yeah, there you go. Same arm, same leg. There you go. Behind the sky. You have the option to stay here. You have the option to go to jacks for the last 10 seconds. Right here. You want to pick it up a notch. Okay, 10 seconds here. And then we go reverse lunge and row. You're there in three, two, one. Grab your other dumbbell. Okay, two dumbbells right here. Step back on the right row. Step back. Left row. It's your pace, your tempo. You don't have to stick with us. It's 30 seconds and it's quick transitions. One move, right to the next move. That's what makes this workout hard, right? Right now you're doing 1 minute and 30 seconds. Worked consecutively. Come on. 10 seconds. Then you get that 30 second break. Nice work. Stay with it. 3, 2, 1. Dumbbells down. Nice work. Move number four. You guys. Two push ups, two plank walks. Okay, we got a small space, so we're gonna move at this pace together. I'm doing push ups for my knees. You can do knees or toes so it looks like this. I'll come so you can see me. Push up, push up. Plank walk, plank walk. Two push ups, two plank walks. Might lose us on the screen. We're trying to stay together even though he's going to crush my push up pace. Grab your dumbbell. Here we go. Left side in three, two. Let's go. Squat chop. Left side, squat chop. Okay, so now we string all four moves together. Two consecutive minutes of work. 30 seconds. Remove, do anything for 30 seconds. Break it down. 30 seconds. Remove one rep at a time. Right here. Hay bell toss. Now, Haybell actually weighs, like, way more than this 15 pound dumbbell would. I think Jared said in the video, it's like, I don't know, 40 pounds. Come on, you got four, three, two. Dumbbell stays right here. Left hand. Tap, pull, tap, pull, tap. High pull. Barn door opener. Barn door openers. You got it. You have that option you can stay here. Take to the jack for the last 10 seconds with me. Come on. You're there in three, two. If you want to jack it, let's go. 10 seconds to jacket. Come on. Then you grab your the dumbbell, lunge and row. You're there in 3, 2, 1. Come on. 30 seconds. Remove quick transitions. Let's go. Lunge, row. Your pace, your tempo. Lunge and row on that row. Elbows go high to the sky, back towards the hips. Catch your breath. Two push ups, two plank walks. How you doing, hon? That's what's next. Come on. Ten seconds here. Two push ups, two plank walks. Setting those dumbbells down in five, four, three, Two dumbbells are down close to me. We'll start over here. Two push ups. Let's go right into it. Two push ups. Push up, push up. Plank walk. Two push ups. Push up, push up, walk, walk, push up. Gotta go to my knees to keep up with him. He's a beast at push ups. That pace, I can't keep it. 10 seconds here. Come on, guys. That 30 second break, it's coming for you. You're there in five, four, finish. Three, two, push ups. Come on, finish it. Grab some water. Nice work. All right, four moves down, move number five. You pop up as a lateral shuffle option at a dumbbell. You sit back for a sec. So let's take this shuffle, shuffle, set down. Shuffle, shuffle, tap, shuffle, shuffle, pick up. Shuffle, shuffle, set down. So you alternate every time. You do it without the dumbbell too. Okay? Five seconds. Grab your one dumbbell. Five seconds. Five seconds. Round in three, two, go. Squat chop right side. Squat chop, right side. Switching your weights? Yeah. Going lighter, right? This workout burns, you guys. It is a stack on workout. It's challenging. This is tough stuff. Come on. You do your best, you Forget the rest. 30 seconds. Your hips, your glutes, they do the work here. You got five. Come on. Dumbbell stays. Right hand in. Three, two. Dumbbell right hand. Tap in, tap in, high pull. Same arm, same leg up behind the sky. Nice work, you guys. Five moves, what is that? Two minutes, 30 seconds of work. That's hard. That's endurance. Right here. Come on. You want 10 seconds? Jack it with me? Let's go. Last 10 seconds if you want to. You decide. Grabbing you on the dumbbell. Lunges and rows. You're there in three, two, one. Another dumbbell. Let's go. Lunge and row. Come on, quick transitions. Lunge and row. You got it. It's a chance to slow it down. Focus on strength. Catch your Heart rate. We go push ups and plank walks. Next two, push ups. Two plank walks. Come on. 10 seconds here. You guys got it. Looking so good at home. Come on. Five, four. Drop those dumbbells in three, two. Your side. Start by you. Come on. Two. Push ups. Push up, push up. Walk it, walk it. Come on. Push up, push up. Walk it, walk it. 30 seconds, you guys. From here, it's up Lateral shuffles. This is what we're calling the Farmer's Parry or the Farmer's Run. Come on. Yes. 10 seconds. One dumbbell or no Dumbbells. Maybe we should go no dumbbells for the sake of safety. 3, 2. We'll do no Dumbbells so we don't trip on each other if you go back. Shuffles. Shuffle, shuffle, tap, shuffle, shuffle, tap. Come on. 30 seconds. 30 seconds. You can do this with a dumbbell or without a dumbbell. Or one without. We got a small space here, then we got a baby sleeping. Can't be dropping dumbbells. Come on. Yes, you can. Let's go. What would it look like? Five seconds. What do you got? Come on. Stay with me. Three, two, one. Nice work, you guys. Grab some water. Okay, man maker. Two moves left, you guys move number six. Man maker. Row, row. Squat curl thruster. Row, row. Separate. Jump. Bottom of the squat. Curl thruster. Yeah, that's tough stuff. Okay, grab your one dumbbell. Starting on the left. You're on in three, two. Let's go. Squat chop. Come on. This is where the true strength comes out. Come on. One rep at a time. Yes, you can. Six moves. 30 seconds. Remove. Three minutes. Break it down. 30 seconds at a time. One rep at a time. Do your best. Squeeze that butt. Get that dumbbell up. Come on. 5, 4, 3, 2. Dumbbell stays, left hand. Let's go. Tap, pull. Same arm, same leg. Right here. Tap high. Pull. Yes, you can. Just keep moving. You got this. Strength and cardio, man. This is tough stuff. You want the jacks? They're coming for you in three, two. Come on. Ten seconds. You want a jacket? Join me. Join me. Come on. You have five, four, three, two. Grab your dumbbell, reverse lunge and row. Let's go. Lunge, row. How you feeling, hon? Good. Yes. You should be anaerobic, breathing out of your mouth right here. Pinch those shoulder blades together. Catch that breath from here. Push ups and plank walks. Two and two. Come on. Five seconds here. Push up. Some plank walks in three, two dumbbells down. Start. My side or your side? Your side. Two push ups. Let's go. Push up. Push up. Walk it. Walk it. Push up, push up. Walk it. Walk it. You're getting so good. Come on, walk it, walk it. Nice work, you guys. Staying at lateral shuffles with or without your dumbbell? We're going without it. Come on, you got five, four, three, two, up. I'll go front, you go back. Shuffle. Here we go. Shuffle, shuffle, tap. Come on. 30 seconds, you guys. 30 seconds. Cardio push right here. Come on. Stay low with those legs. Keep that chest up. Light on the toes. That's on the feet. Yeah. Halfway. Halfway. Man makers. Grab your dumbbells. Row, row. Squat, curl, thruster. You're there. In five, four, three, two, one. Grab your dumbbells. Right into it. Come on. Gotta earn that 30 second break. Row, row. Hopper, Step, curl, thruster, Hot chop. Yes. Row, rower. Step, curl, pressure. 10 seconds. You're not gonna get a ton of reps here, okay? You just move through it as fast as you can. Come on. Three, two, one. Sweat towel, water. You guys are crushing it. Move, number seven. Last move. Feet. Big toss. Seated. Twist and press. Heels are staying on the ground. One dumbbell. Twist, press, twist, press, twist. Okay, Twist and press. You guys. This. This is the Big kahuna, okay? It's seven moves total. You have to buy in the hardest circuit, okay? After this circuit, we drop off. 7 moves. Longest circuit you're gonna do. I know you're exhausted right now. You gotta push to the top, okay? Giving you a little longer break so you can do that. Squat chop. Okay? You guys are doing so good. Squat chop. What side are we on? Right here. This one. Correct. This side. This side. My left side. Squat chop. You're there in three, two. Let's go. This is it. The hardest circuit is right here in the middle of your workout. You got to go. Mind over matter right here, okay? Seven moves. Yes, you can. Three minutes, 30 seconds of work consecutively. That is hard. Choose a pace you can stick with without taking breaks, if you can, okay? Choose a pace you can stick with. 10 seconds here. 10 seconds. Dumbbell's gonna stay in my left hand. Yes, you can. You're strong. Come on. Finish. Three, two, Dumbbell. Left hand. Let's go. Down, down, down. Let's go. You guys are awesome. Come on. Right here. That was the last time you're gonna do squat chop. Good news, right? You want those last 10 seconds, join me in three, two. Jacket. Let's go. 10 seconds, right here. Come on. From here, it's lunge and row. Yes, you can. 5, 4, 3, 2. Grab that other dumbbell lunge. And row. Come on, come on. Yes, you guys. This pyramid format, love to hate it, right? Seven moves on repeat means that you're working these muscles to exhaustion. You master the move your store tomorrow. That's the goal. 10 seconds. Two push ups. Two plank walks. You're there in five, four, three. One more row. Come on. Two. Throw it. Dumbbells down. Two push ups. Come on. Here we go. Push up, push up. Walk it, walk it. Push up, push up. Yes, you can. Walk it, walk it. You can always slow this down. His lateral shuffles, that's what's next. Hello, heart rate. 10 seconds here. Come on. Stay in it. Finish those plank walks out. You got five, four, one. Push up. Three, two, up. Oh, he got two. Let's go. Shuffle, shuffle. Come on, come on. There we go. 30 seconds. Right here, you guys. Keep pushing, keep working. Yes, you can. Come on. Right here. This move, number five to seven. Five, seven. Halfway, halfway. Let's go. Move it, move it. Man makers. Grab your dumbbells. Row, row. Squat, curl, thruster. You're there. In five, four, three, two. Grab the dumbbells. Come on. This is hard. It's meant to be. Row, row. Squat, curl, thruster. Come on. Stay in it, stay in it. This so you can toss and press. Come on. You can twist and press. Feedback. Toss. Come on, right here. Five, four, three, two. On your butt. One dumbbell. My name is Kettlebell. You can face each other or you can go that way. Twist, press, twist, press. You can lift your feet off the ground or keep them on the ground. Core shoulders for the finish. Core shoulders, come on. 10 seconds, then you get a one minute break. It's coming for you. 5, 4, 3, 2, 1. How you doing? Right? Hardest workout on the blog. That's what the people say. I agree, I agree. Especially if you've got heavy dumbbells. Fifteen pounds. Yes. That is hard for me, I couldn't go any heavier. Funny fact, when we filmed this video, I was 12 weeks pregnant. Out of my mind. Right? When I wrote the workout, it seemed easier in my head than actually doing it. But I showed up like, I'm using 10 pound dumbbells for this. Get there. First move I'm demoing the head of the dumbbell breaks off. Oh, my gosh. I'm like, thank goodness I had a spare set of 15s in my trunk. But, man, I was so devastated. I was like, I have to use £15. And now I'm trying to get back up there. Because truth be told, I was stronger at 12 weeks pregnant than I am right now, six months postpartum. But we're rebuilding it, aren't we, hun? We are. We're working on it. Okay, guys, 20 seconds left in your break. Now we go down the pyramid the other way. So you're going to start on your butt. Seated twist and press. Okay. Seated twist and press is where we start. We go reverse order. No more squat and chop. That is done. You got 10 seconds. Grab some water, get yourself set up. Seated twist and press. Ok, that's where we go. You're on in three, two. Let's do it. So it's a twist, a press. A twist, a press. This is what we call the feedback toss. This is what Jared said was 40 pounds. A feedback is 40 pounds. Can you imagine throwing 40 pounds over your head? No way. They're strong. Let's go right here. See the twist and press. So the pyramid's gonna look different this way than I did the first time. Because we're coming to man makers, feeling pretty fresh, right? Versus exhausted. Come on. 10 seconds here. Then span makers. Grab your other dumbbell. Row, row, squat, Curl, press. In 3, 2, 1. Flip it over. Grab your dumbbell. Row, row, squat, curl, press. You're coming into this a lot pressure. Go. Row, row. Squat, curl, thruster. Yes. Stay with it. Come on. Row, row. Squat, curl, thruster. From here, you drop the dumbbells. Lateral shuffle. You get that heart rate up. You're there in 10 seconds. 10 seconds lateral shuffles. You're there in 5, 4, 3, 2 dumbbells. Off to the side. Back egg up front. Here we go. Shuffle. Let's go. 30 seconds again. You're coming into this pressure. Maybe you can move a little faster, right? It is all downhill from here, you guys. All downhill? Yes. It's hard. Halfway. Halfway. Come on. After this. Two push ups. Two push ups. Two plank walks. Two push ups, two plank walks. You're there in five. Come on. Four, Three, two. Start by me. Two push ups. Come on. Two plank walks. Two push ups. Two plank walks. Nice work, you guys. This is hard. It should feel hard. Yes. You can stay with it. 10 seconds. 10 seconds. Reverse lunge and row. Grab your dumbbells. In five, four, three, two, one. Yes. We're getting him to break. He's breaking. How you doing? Row, row. Should make you start talking. Nope. Row, Row. Come on. Lunge and row. I'm doing that wrong. One lunge, one, row. I was doing two. Whatever you're doing, just keep moving. Come on, you guys. Right here. High pulse, high pulse. In three, two. Dumbbell, right hand, high Pulls. Let's go. Tap in, same arms and leg. Last time you do this move. Last time you do it. Then we drop it off. Come on. Yes, you can. You want those last 10 seconds with me? You're there in five, let's go. Three, two. If you want a jacket, you can final 10. You're in it. You're in it. Let's go. Five, four, three, two, one. You're out. Water. Water. Five moves, you guys, five moves. Hands on knees. Catch your breath. That's where you should be at. Okay? Your best, your personal best. That's what we're looking for. Okay? 10 seconds, we drop off, reverse lunge and row. Seated, twist and press. You're there in four, three, two. Let's go. Twist, press, twist, press. Yes, you can catch your breath. Active recovery right here. Core. But the thing is still pushing a dumbbell overhead, which means your heart rate doesn't get that much chance to recover. 10 seconds, man makers. Row, row. Squat, curl, thruster. You're there. In five, four, three, two. Let's go. Man maker, man maker. Come on. Row, row. Squat, curl, thruster. Right into it. Row, row. Let's go. Squat, curl, thruster. Let's do it. Yes, you can. Row, row. Come on, you guys. You are so awesome. This is hard. You were made to do hard things. Doing physically hard stuff helps with the mentally hard stuff you're facing right now. Come on. Five, four, three, two. Dumbbells off. Later. Will. Shuffle. Let's go. Come on. Shuffles. 30 seconds. Two shuffles each way. Use whatever space you have. Just keep moving. Just keep moving. Come on. Five moves. Five moves. You gotta push it. You gotta push it. Work. Time gets shorter, that means you go harder. 10 seconds. 10 seconds. 2 push ups. Two plank walks. You're there in 5, 4, 3, 2, 1. 5. 1. Here we go. 2. Push ups. Push up, push up. Walk it, walk it. Push up, push up. Walk it, walk it. You guys are awesome. Push up, push up. Come on. Yes, you can. Yes, you can. Stay in it. Stay in it. From here it's up. Lunge and row. From the final move, lunge and row. You're there in 5, 4, 3, 4, 2. Get up. Let's go. Last move. Lunge and row. Come on. Lunge. Row. Last time. You're doing it. Last time, last time. It's right here. You got it. Pull. Yes. What do we call this? Pull. Start starting that lawnmower. Ten seconds. Finish it. Whoo. Let's go. Bring it home. Last 5, 4, 3, 2, 1. Doubles down. Nice work, you guys. Four moves. This time you drop off. Two push ups, two plank walks. I don't know about you, I'm happy about it. Four moves, two minutes. Work. Grab your dumbbell seated twist and press. Come on, you guys, we're in the home stretch. Don't quit now. No way. You came way too far to stop right now. Too far. You're on it. Three, two. Let's go. Twist, press. Your pace, your tempo. Core, shoulders, inhale, exhale, exhale. To push that wind overhead. Use your breath to power the weight up. Come on. Yes, you can. Come on. 10 seconds and we go man makers. Row, row, squat, thruster. You're there. In 5, 4, 3, 2, 1. Let's go. Come on. Yes, you can. Yes, you can. Grab those dumbbells. Here we go. Row, right, row, squat, curl at the bottom, thrust up, overhead, Boom. It's big. It's powerful. Yes, you can. It's called Man Maker. I also call them woman makers. Right? Uh oh. Bella's up. Bella's up. Here we go. Come on, finish it. Yes. Here we go. You got five, four, three, two dumbbells down. Shuffle, shuffle, shuffle. Let's go. Thirty seconds. Boom, boom. Come on. Boom. Let's do it. Let's do it. Come on. Keep pushing. You pushing, you guys. This and push ups, this and push ups. And then you get a rest. Come on. Yes, you can. Two push ups, two playboxes. You're there in 10. 10 seconds. What does it look like for you? Finishing final five. Four, three, two, one. We'll do a dance again. Two push ups. Come on. One, two, shift leg box. One, two. Last 30 seconds. Yes, you can. Good. Last time on push ups. It's right here. It's right here. Come on. You gotta be tough. Yes, you are. Let's go. I'm talking myself right now. 10 seconds. 10 seconds. Stay with it. Come on. Come on. Final five. Four, three, two, one. You guys are so awesome. 30 seconds. Grab some water. Three moves. Three moves. Okay. One minute, 30 seconds of work. This is where you stop yourself and you're like, man, I'm exhausted. This is so hard. But man, I'm so grateful to have a healthy body, to have a heart in my body. That's healthy. Heart disease is the number one killer of women. Okay? A lot of things to be grateful for. Sunshine outside in Minnesota. Okay. Count your blessings. You guys keep moving. You're in that home stretch. Bella went back to sleep. Another. Thank Jesus for that one. Okay, guys, give you a longer break again. See at the instructor, when I'm tired, I Get to choose when there's longer breaks. It's a beautiful thing. Okay, thank you. Twist and press. You're there in three, two. Let's go. Three moves. Twist, press, twist, press. Three moves. One minute, 30 seconds. Come on. Yes, you can. This time we drop off. Lateral shuffles. Last time on lateral shuffles. Yeah, that means you gotta go hard. Come on. Twist, press, twist, press. 10 seconds here, then it's map makers. Roro switch. Squat, curl, thruster. Come on, we got 5, 4, 3, 2, 1. Grab the other dumbbell. Let's go. Quick transition. Row, row, squat, curl, thruster. Finish it. Row, row, squat, curl, thruster. Yes. Come on. One of my favorite moves right here. Talk about efficient, total body training. That's what this is, you guys. 10 seconds. 10 seconds and then lateral shuffles for the last time. You're there in five, four, three, two. Dumbbells up. Let's go. Lateral shuffles. Last time. Come on. 30 seconds. What do you got? Come on, hon, pick it up. Let's go, let's go, let's go, let's go. Race me. Personal challenge. Get into my space. I'm getting into my space. Big Booty Judy. Come on, come on. 10 seconds. 10 seconds. Keep up, keep up. Let's go. Come on. You got five, four, three, two, one. Two O's. Two O's. We got a crying baby. Crying baby. 32nd break. All right, Bella's coming up. I'm tired. 10 seconds. All right, one minute away. Everyone say hi to the beautiful baby Bella. Say hi. Instagram and Facebook. You're gonna sit right here and watch Mommy and Daddy finish, okay? Two moves left, Belle. Two moves, three total. Ready? Okay. See the twist and press. We're gonna finish it here on. In three, two. Let's go. Twist, press. 30 seconds, you guys, right here. Sorry for the interruption. That's just real life right now, right? If you make it through workouts these days without interruptions from kids, man, kudos to you. We almost made it. I'm pretty impressed. 15 seconds. Halfway, halfway. Let's go. Staying in. Come on. 10 seconds and then it's man Maker's last thinking time. In 4, 3, 2. Last time on the map, Maker. Last time. For the final time, let's go. Row, row. Squat, curl, thruster. Last time, you guys. Yes, you can. Yes, you can. Bring it home. Come on, push it. Let's go. Right here. Row, row. Come on, Finish. You got 5, 4, 3, 2, 1. Nice work. Are you ready for your final 30 seconds? Seated twist and press, you guys. So awesome. Just crushing this Holy bananas. I didn't even throw one out yet. Holy bananas. That's a hard workout. Okay, grab your dumbbells. 10 seconds, seated twist and press for the last time. Also known as a feedback toss. All right, you're on in three, two. Let's go. Twist, press. Come on. This is it, man. This is where it feels really good, right? You're like, I did it. I made it to the end. All seven moves. All seven moves. We did it, Bella. We did it. Come on. Yes. You can finish. 10 seconds. 10 more seconds. What do you got? Shoulders on fire. They should be final. 5, 4, 3, 2, 1. Dumbbells down. High five. Cancel hubby. High five. To you guys at home who completed this workout. You want to grab Belle? I'm going to take you guys through a nice little stretch and cool down. Awesome job. Thank you to everyone who tuned in live. If you come catch the live show, this is going to stay live on Instagram for 24 hours, and then it's going to stay live on Facebook. We're going to upload it to YouTube. And this whole work is workout. It's actually a full length workout video on the blog as well. Okay. And I want to give a special thanks to the Minnesota Beef Council, who sponsored this workout, so made it all possible for you guys to do for free at home. Thank you, Minnesota Beef Council. If you want to find some awesome beef recipes, stock your freezer with ground beef. Right now, you guys, ground beef has 10 essential nutrients required by your body every day. We're talking zinc, iron. Can you grab her, please? Zinc, iron, protein, B vitamins, vitamin B6, vitamin B12. Okay? That helps you stay healthy, both physically and mentally right now. Okay? And guess what, special? I'm coming at you tomorrow live again here on Facebook, and then on the Minnesota Beef Council Instagram feed at 1pm Central Standard Time, making a family favorite, Italian beef quinoa bake. That's what's for dinner tomorrow night, right? We like that, Bella, don't we? Okay, you guys, we're gonna sit and just do a quick stretch because it feels good. So go ahead. We'll go legs wide. We'll go legs wide. Hi, Belly Vanilli. Reach for your. Actually, let's go like this. Reach big. Inhale, Reach up tall and then slowly reach forward. Okay? This is not about how hard I can reach my toes. It's actually about pushing my hips back, feeling the hamstrings engage. Flexing my feet, pushing your heels towards me. Belle's getting rammy. She's hungry. I'LL feed you in a second. Lovely. Thank you, guys. Thanks for joining us, Tim. Right, grab your hubby, grab your quarantine partner. All right, bring it back in. We're actually gonna go. So tuck one heel into the inner thigh. Take the other leg. You're gonna go up and over. Set it down slightly. Pull that knee up. You're gonna target this outer glute right here. It's gonna feel so good. Especially if you've done some other leg workouts this week, that outer glute is going to be sore. Okay, so this ended up being like a 40 minute workout, you guys, that's longer than we normally work out and it's hard. So tomorrow I'm doing rest day and refueling with my beef quinoa bake. So that's going to be lots of fun. If you can join us on the Minnesota Beef Council page, switch it out. Pull the other heel to the inner thigh. Bring that leg up and over, and then you're going to pull up. If you like this workout, we have plenty more free home workout videos, full length videos. You follow along just like this one, pyramid style. A bunch of different formats@nourishmovelove.com. check them out on the blog. You can head to my YouTube channel. They're there as well. Nice. Bring it back. Find a comfortable seated position, whatever that looks like for you. And we're gonna go right arm across the body, drop the shoulder, roll up the wrist. Upper body, total body, core, legs. We hit it all today. Flap those wings. Switch it out. Other side, other arm across. Drop the shoulder, roll out the wrist. I'm just happy the kids made it as long as they did because that was what I was nervous about, you guys. So, awesome job for us. Flap those wings one more time. We're going to take an awesome stretch. I'm going to go to the side here. You're going to plant your feet on the ground. Fingertips are facing your butt. You're going to bridge up. So you're going to squeeze your butt and then you're going to drop your neck, open up your chest, your shoulders. We carry so much tension and stress in our chest, neck, shoulders. Release the tongue from the roof of your mouth and just let it all hang back as you put. Push your hips high, lower down. Awesome job, you guys. All right, if you want more stretching, check out some yoga flows that we have@nurseandlove.com. that is it for us today. We're going to grab some lunch, refuel with some protein. Awesome job, you guys. Check out more healthy heart Healthy and beef easy family friendly beef recipes you can make in 30 minutes or less on my blog or check out MNB's. Thanks so much for joining us. Thank you Minnesota Beef Console for making this workout happen. Have an awesome rest of your Saturday you guys.