30-Minute Full Body Dumbbell Workout (Time Drop)

To be here with you guys this morning. Hopefully we've got some fun new faces joining us. I know it's a holiday week, so some people have off already. We are excited to be here with you. We're coming at you with a 30 minute full body workout. This is a time drop format. I'm joined by Amazing Rachel. She'll be offering modifications throughout today's workout, you guys. And today we are excited because it is brought to you in partnership with our good friends at Lululemon. And you guys know we dropped our new Lululemon gift guides for 2023 holidays you yesterday. So that is on the site. You can go check those out. Those are like our core classic staples. And then you're going to want to make sure you are on our email list. Nurse move love backslash, nursery love.com backslash subscribe. And that is going to be on our email list. And we're going to be the first to drop in your inbox with our favorite Black Friday deals from Lululemon. Okay? They're going to have so many Black Friday scores. It's going to be awesome, you guys. And we can't wait to share them with you. So get on our email list to be the first to get those. And we are going to jump into today's full body workout. All you're going to need are some dumbbells. We have anywhere. I've got my 25 pound out today. 25 down to 10 pounds. We're going to want some lighter weights for the last final move. But I'm excited to be here with you guys. Thanks for joining us on Instagram. Morning. First time joining us live on Instagram. Welcome. Oh, Yvette. Yvette. Is that how you say your name? I don't want to mess it up. Good morning from Toronto. Checking in on YouTube. We have some people also joining us live. Good morning, Aaliyah. Good morning, Louisa. Good morning, Emily. First live workout for Emily. Nice. Greetings from Texas. Happy Thanksgiving, everyone. Volume is low. Can you hear us? You can just turn up your volume and hopefully you guys can hear us. Okay. We have some members on. I have to give a shout out to our newest member, Meg. Meg, welcome to Team NML. That means you're part of our YouTube community. You get extra live workouts. Awesome. We got people joining from all over Illinois, Canada. Excited to be here with you guys. Let's knock out this workout together with a good full body warm up before we jump into the next 30 minutes together. All right, so here's how it starts. Go ahead. Take your feet underneath your hips. Big inhale. Reach up. Nice and tall. Exhale, baby. Back bend. Nice. Take your hands right to the small of your back. Roll the shoulders back. Spread the chest apart. Just open everything up. Right here. Nice. Now take in. Just flap those arms. Flap those arms. This should feel good. Just starting to get that blood pumping. We're gonna go for a little pivot twist. I haven't got my backpack. A little pivot twist. There we go, the twist. Pivot twist. A little high five O. Nice. Four, three, two, one. Little hinge, squat. Favorite move. Here we go. Little hip hinge. Stand tall. Drop it low. Twist, squat. Nice. Push hips back. Nice. Drop them low. There we go. Push back. Nice. And drop them. Pushing the hips back towards the back side of the body. Dropping the hip flow. Getting those quads and glutes, trying to get a little bit deeper. With each squat, those knees are going to push out towards those outer three toes. There you go. Two more. Two more. Hinge, squat. Nice work. Nice work. Hinge and squat. Take it to the back of your space. Plank, walk out. Plank, walk out. Take it down, walk out. Find that high plank. Once you get there, step. Right foot outside right hand, left foot outside left hand. Walk it back in. Stand up tall. There you go. Nice. Reach up, Take it down, walk it out. Hold that plank. Right foot outside right hand. Switch. Left foot outside left hand. Nice. Walk it in. Stand up tall. There you go. Two more. Two more just like it. Come on. Here we go. Big step. Nice. Big step. Left. Nice. Last one. This time you're gonna hold your plank. Hold your plank. Hold that right foot outside that right hand. Big easy twist for me. That feels really good. Thread the needle. Nice. Bring it back. Switch it up. Left foot outside left hand. Big easy twist. Thread the needle. Feels good. Nice. Step it back. Find that high plank. Give me two push up knees or toes down. Down, up. Hold that plank. Go elbow to hip. Elbow to hip, knees or toes. Go. Eight. Seven, six. You got it. Five, Four, Three, Two, one. Drop to all fours. Drop to all fours. Drop the belly. Lift the chin. Reverse it. Tuck the chin, arch the spine. Come to a nice neutral spine right here. Nice neutral spine. Actually, let's come up to kneeling. Did this yesterday. It felt really good. And yesterday, strong 20. If you're following strong 20 with us, go for a nice little open Here. You're driving elbow into knee, opening up the hips. Felt so good. Haven't done this one in a while. Trying to bring it back, revive it, come back, same thing. Other side upside 45 degree. Oh, this feels so good. And then from here you can also try pushing knee over toe. Nice. Warming up the ankle. Warming up that inner thigh. Nice. Bring it back. Slow burpee, step in. Slower B step ins. You step the right foot, the left foot stand up. Take it down. Switch your lead foot. Nice. Left, right, up. Nice. Nice. Two more, two more. Here we go. Nice. Last one. When you get to the top, you jack it, jack it out, jack it up, jack it. Jacks are 10 for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Hold. Nice and wide. Right here. Side to side. Nice. Side to side. Nice stretch for those inner thighs. Draw out those outer glutes. Go. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Walk it in, walk it in. Honeys, I need you. Just get them up for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Gonna go through a boo. We're gonna do. In today's workout, right foot forward. Left foot is gonna go. Lunge, clean, curtsy, stand, lunge clean, curtsy, stand. So the weight goes down. Up, hold. Nice. Down hold. Be moving in all planes. Begin that front to back motion and a little bit of your transverse plane as you step back to that curtsy. One more. Nice. Let's go for butt kicks this time. Heels to the sport. 8, 7, 6. You got 5, 4, 3, 2. Switch your legs. Standing on the left, right leg lunge clean, curtsy, drive, lunge clean, curtsy. Nice. We got the infamous time drop format. That's what Rachel's favorite. I love it. It's so fun today. So you got two big circuits today. Two big circuits, four moves per circuit. You got 40, 20 the first set. 30, 15 the second last one. 20, 10 the last set. So you do each circuit three times. You warm, Rach? I just. I just cut our warm up right there. Looking forward to feeling the burn. Yes. Good afternoon from Germany. Oh, my goodness. I just love that we have people from all over. Sierra's got her three boys with her today. Let's see those muscles, boys. Let's see those muscles. All right, grab some water if you need it. We're going to jump into circuit one. You got four big full body moves. You're gonna do this first set, 40 seconds on, 20 seconds off. The time drops, rest time and work time drops each set. All right, four big full body does. Got a hair. One, two, three hairs. Look at this. Oh, my goodness. Got some floating hairs. Can't have a floating hair. It works when you feel it on your arms. A little bit or like dangling out. We've had requests to. Oh, yeah. Go heavy waves. Sorry, we still got you. We have requests to tell you what we're setting our watch to. So I set my watch to strength training for this workout. Mostly strength based workout. Trust me, it's going to raise your heart rate. If you are more on the beginner front, you can set this workout to hit. This is definitely going to be low impact, high intensity. All right. So it all depends on where you're at in your fitness journey. I'm going strength training for my watch setting today. You ready? Your first move is a big one. You're gonna have one dumbbell in your right hand. I'm gonna go squat, snatch, rack. Take it down. Pulse, squat, switch, snatch, rack, Pulse at the bottom with a hand. Switch, wreck. Nice. So Rachel's gonna clean up to the shoulder. If you don't feel comfortable going overhead, you're gonna clean to your shoulder. That is move one. Yes. Ready, Rachel? Dumbbell, right hand dumbbells between your legs. Squat stance or a hair rider. We go squat snatch in three, two. Let's go. Take it down. Big snatch up overhead, wrap down. Pulse at the bottom. Snatch, wreck, pulse and switch. Nice. Boom. Power it up. Nice. I want to say heels, pop, thumb to armpit. Drive that weight overhead, get under it and catch it. Nice. Fully extending that arm at the top. Nice. Big lockout. Like I said, I set my watch to strength training. Then you are definitely going to raise your heart rate with these big full body moves today. 10 seconds here. 10 seconds here. Let's go. Nice work right there. Nice. Final five, four, three, two, one. Rest, recover. You're wanting two weights now, two weights now. Deadlift, deadlift. Bicep curl. Feet are parallel. Hinge, hinge, hinge. As I come up, I curl on the right, lift the left knee. Hinge, hinge, hinge, curl on the left, lift the right knee. Oh, mind and muscle. Three, two, let's go. Hinge, hinge, hinge, curl on the right. Rachel is going to keep both feet on the ground, alternating. You want to go heavy for the deadlift. You're only curling one weight at a time. I can't really quite curl both 20s with great arm for an extended period of time yet. But man, I can do one arm with 20s right there. Alternating. I'm going heavy for the legs. Going one arm at a time, adding that balance. You know, we love to engage the core in fun, sneaky ways. Right there. Come on. You got 5, 4, 3, 2 and 1. We take it down to the ground. Rachel's gonna do kneeling. I'm gonna do it from my toes. We have a push up double row. So I do one push up row two times on the right. One push up row two times on the left knees or toes. Or take it up to an incline. We go in three, two. Let's go. One push up two rows on the right. Two, one. Push up two rows on the left. Two. Nice work. One push up. Two planking row. You got, you got. You can always take this up to an incline. You can always drop to your knees for the push up. Pops your toes for that row. And challenge yourself today. Challenge yourself. You're pulling elbow to hip. Elbow to hip. Nice work right there. 10 seconds. 10 seconds of push ups. Say yes, I can. Right here for 5, 4, 3, 2, and 1. All right. Ready for the best way to get up off the ground? Burpees, babies. Burpees. You can walk up, you can jump up. Rachel's going to give you a standing by here with me. Burpee 1, press overhead. Burpee 1, curl, press. Alternate your arm. We go in three and two. Let's go. Burpee, curl and punch. On the right, burpee, press overhead. On the left, one burpee with an alternating press overhead. Adding a little bit of intensity. Getting that dumbbell up overhead. Come on, come on. Walk it or step it. Stay standing with Rachel. Options for everyone. Want you to push it here. Move four of circuit one. It's big. It's powerful. You're in the final 10. You're in the final 10 dot. Let's go. Come on. Come on. Five, four, three, two, and one. Weights are down. Water's up. How we feelin'? I don't know. Maybe I should have set my watch to hit that heart is pumping. Good news. Time drops. You're gonna Repeat those same four moves. This time, 30 seconds of work. 15 seconds of rest. 30 seconds of work. 15 seconds of rest. Starting on the stat or clean. One dumbbell between your legs. I'm sorry. One down between your legs. Right hand hits it and snatch it. 30 seconds. Your work time is shortened by 10 seconds. You gotta push it up, crank up the volume, keep that same weight. We go in three, two. Let's go. Snatch rack. Pulse, hand switch. So the goal is, at that time, drop, you stay heavy. Okay? Can you keep that heavy weight the entire time? The work time is 10 seconds left each time. But you gotta add the intensity by keeping the weights heavy. Or maybe even try going up and wait. 10 seconds, you guys. 10 seconds. Come on. Finish. 5, 4, 3, 2, and you're out. Deadlift, alternating bicep curl. Deadlift, alternating bicep curl. Option to add the balance. The balance is the rest time is also shortened. We go in five. We go in three, two. Let's go. Hinge curl on the right, lift on the left. Nice. Hinge. Curl on the left, Lift on the right. Getting fancy this morning, you guys. Getting fancy? Making your mind and your muscles work. I always try to keep you engaged, right? Never bored. That's the goal. This is your playground. Time to have a little fun right here. Nice work. You got five seconds. Five, four, three, two, and you're out. Push up, double row, 30 seconds. One. Push up two rows on the right. One. Push up two rows on the left. Yes. Here we go. Three or four. Set it up. We go in three, two, two. Let's go. Push up two on the right. Nice. Push up two on the left. Chest and back. Two largest muscle groups in your upper body right here. Put them together. That's why that heart rate stays high. Larger the muscle group, more oxygen and blood needed to push to it, right? Keep that heart pumping. Come on, come on. Yes, you can. What would it look like If I did? 5, 4, 3, 2, and rest. Burpees. Standing option with Rachel. If you're with me. One burpee, one alternating overhead press however you want to get that weight there. I don't care. Here we go. Set it up. You're on in three, two. Let's go, Burpee. Push overhead on the right. Nice. Burpee. Push overhead on the left. You got it. You got it. Come on, come on. Keep pushing. One rep at a time. One rep at a time. Nice work. If you're completing strong 20 with us. That's the challenge we're walking through right now. We are preparing you guys for getting that Strength Foundation. 5, 4, 3, 2, and 1. Break. Because we got something really special coming for you in the new year. We excited. Larissa's excited. She says, yay, burpees. She says, yes, burpees. Just for you, Larissa. Oh, we gotta welcome a girl from Krypton. She's a new member. Welcome to team nml, where you get more live workouts, more huffing and puffing with me, right? All right, you guys hang in there. Eight weeks postpartum. Oh, Michelle. Everybody just do this. Michelle, you're a trooper. You do your best. Forget the rest. That is right. Last time through circuit one, it's 2010. It's gonna go fast. It's gonna go. Furious. 20 seconds of work. 10 seconds of rest. How many reps can you get? Stay with that heavy weight. Squat snatch. Right hand hits the wave in three, two. Let's go. Squat snatch, overhead rack pulse at the bottom one. It's 20 seconds. I need your best 20. Third set, guys. Third set. You did the moves. You did it better. Now give me your best. Right here. Give me your best. Five seconds. Five seconds. Finish. Five, four, three, two. You're out. Nice. Quick transition. Deadlift curl. One arm curls. One arm curls. We go in three and two. Let's go. Hinge, hinge, hinge curl right, lift left. You got 20 seconds. Really short transition time, guys. That 10 second rest just gives you enough to grab that other weight. Get to the floor. Come on. Keep pushing. Keep pushing. You get a longer break between circuits. 3, 2, 2 and 1. Hit the deck. 1. Push up 2 rows. 20 seconds. Can you do it from your toes? In 3, 2. Let's go. Push up 2 on the right. Let's go. Finish strong, guys. Push up two on the left. Nice. Push up two on the right. Come on, come on. Stay in it. You're in that final 10. You're in that final 10. Nice work. Lace work. Last four. Three, two and one. Burpees. Burpees alternating overhead press. Last move in circuit one. You're there in three, two. Let's go. Burpee. Big push up overhead. Come on. Last 20 seconds of burpees today. Last 20 seconds of burpees. Finish strong. Finish strong right here. Stay in. Nice. Final five. Four, three, two, one. There you go. Put it down. Grab some water. Quick break. We go into circuit two. Hope you like those first four moves. Nice. Isn't that format fun? We just fly time drop. Rachel's favorite format. I love it. Rachel's favorite format. We're back with Circuit two. We got four new moves for you. Four big new moves. Let's go. This is good, says Jordan. All right. Staying strong. That is absolutely right. Love the first circuit. We're on to Circuit two. Casey. I don't know how she felt about the push up. She had a one year old crawling on her then there. All right. Circuit two. Get that one weight you want to have you on, Rach. Let's do it. Yes. It's that one weight. That move we walked through in the warm up. Let's go. Right foot forward, dumbbell. Left hand. You go lunge, clean, curtsy, stand, drop on the lunch. Clean. Hold it high on the curtsy. So we're just gonna stay on this side. Move 2 is the reverse on the left side. Right leg stays still. Left leg moves. Lunge, clean. Curtsy, lunge, clean, curtsy. You're there for 40 seconds. Back to 40 20s in three, two. Let's go. Lunge, clean. Hold, curtsy, drive, lunge up to the shoulder. Curtsy. You want to go heavy here again. You only got one weight. Other arm is out for counterbalance. Rachel and I are moving fast. You get. Slow it down, guys. It's your 40 seconds. Your 40 seconds. The goal here is to dig into this right glute. Dig into this right glute. Come on down. Drive, drop, push. Final ten. Nine. Let's go. You got this. Stay in it. Right here. 5, 4, 3, 2, 1. That was a pace. I turned a booty. That was a pace, Rachel. I was like, is she gonna slow down? Holy bananas. Same thing. Other side, dumbbell. Right hand. Left leg stays, right leg moves, left leg stays, right leg moves. In three, two. Let's go. Lunge, clean, curtsy, lunge. Nice work, team. You know the move. Nice. We're gonna dig into the legs here for the first two exercises. We go down to the ground. Your arms and core on the next two. Yes. Dig into these legs. Dig into the arms and core. Come on. Staying in. Use those big, strong legs right here. What would it look like If I said 10 more seconds? Yes. Feel that glute. Fire up. Final five. Four, three, two, one. I'm gonna take my 15s and put my tens really close. Okay? Slow pressure with a group blue bridge hold. So we like 15 for slow pressure. Okay? Triceps, back of the arm with a glute bridge hold. You're there. Three, set it up. And two, lift those hips. One. Hold the glutes lifted high. Glute bridge holds optional at the tricep bend. Extend. 40 seconds. Right here. Inhale down. Exhale, push overhead. Right here. Core and arms. Core arms for your final two moves. Legs for the first two. Core arms for the second two. You got it. You got it. Keep those glutes lifted high. Nice tailbone tucked under those ribs. 10 seconds here. Those weight should start to feel heavy. Those weights should feel heavy for the last 5, 4, 3, 2. Give me one more because you can. Nice work. I'm dropping down, dropping down to my tens. I'm gonna try and hold the V set. I might even need to drop these things. We'll see. Give me four punches. 1, 2, 3, 4. Put the weight together. Reverse crunch, right? Back in we go. Three, two. Let's go. Rachel is going to keep her feet on the ground. Reverse crunch. I'm going to keep my feet lifted. 2, 3, 4. 4. Reverse crunch. And up. 1, 2, 3, 4. Shoulders, chest, arms, core. 2, 3, 4. Harder than ups, guys. This is reminded me of the bus drivers in strong 20, where I was like, I don't know if I can do this, Lindsay. These are so hard. This is time drop. Time drop. Come on, it gets easier. 5, 4, 3, 2, 1. Bananas. It's harder than it looks. It's harder than it looks. All right, that's round one. You get two more stabs at those four moves. Yes. Legs, legs, arms and core. Legs, legs, arms and core. We got four bananas from Larissa. Four. If we can get to five with those punches. Get your 20. She's good. I got it. Right foot stays. Dumbbell. Left hand. Lunge. Clean. Curtsy. 30 seconds. It gets shorter. We go in three, two. Let's go. Lunge, Clean. Curtsy. Up. Down. Nice work. Yes. Right here. Drop. Low drive. Nice work, nice work. One rep at a time. 30 seconds. Come on, come on. You can do anything for 30 seconds. Yes, you can. Final 10. Push it. Yes. 5, 4, 3, 2. You're out. Switch it. Rest for 15. I'm setting that weight down. Take your rest. Same thing. Other side. Left leg stays. Right leg moves. Dumbbell. Right hand. We go in three, two. Let's go. Straight back, clean. Drop, drive. Straight back 45. Straight back 45. Always. Is it? I don't know. It feels new to me. You know, they're all like mixed up in my head. I don't know anymore. I don't remember it before, but. Maybe. But we'll give it a new move. New move alert. 5, 4, 3, 2, 1. Hit the deck. Blue bridge. Skull crushers. Glute bridge. Skull crushers. 30 seconds. We go in five. Find that glute bridge. Hold in three, two. Let's go then extend. Bend, extend. Come on. Finish strong, guys. Finish strong. You got this big, powerful 30 minute dumbbell workout. No jumping, but man. We'll say low impact time intensity for sure. I'm feeling it today. Perfect for holiday week, right? We're busy. You don't have time for an hour in the gym now. 3, 2, 1. You just want to get that good sweat in at home so you can get right to tripping the turkey. Just kidding. My son just read Amelia Bedelia for the first time. Does anyone remember Amelia Bedelia? She's near and dear to my heart. We go in 3, 2, 1. Rachel, Caroline, Megan are like. No idea. No. You know, I don't really know Amelia. Yes. Amelia Chelia was one of my favorite books. It's how I learned how to read. My son read home from the library. And I was like, oh, let me read this to you. She dressed the chicken. He's like, are we gonna dress the turkey? I was like, no, we're not done. Mom's not talented enough to put any stuffing inside the turkey. Come on. Five, four, three, two. You're out. I love the Amelia Padilla, so I was pumped for you. Okay, guys, good luck taking the turkey out of the oven on Thursday. Like, your shoulders are going to be dead. Okay. Can I tell you what's going through my head? What would Amelia Bedelia do for Holy Bananas? You know, because she's so literal. Like, Amelia Bedelia dresses the turkey, she draws the curtains. What would Amelia Bedelia do for Holy Bananas? How would you. Would she sprinkle some holy water on those things? Like, everyone says, Amelia Bedelia is the best. Yeah. All right, guys, Last time circuit 2. 2010. 2010 is fast. It's furious. Dumbbell. Left hand, right foot stays left with those. Lunge clean, curtsy in three, two. Let's go. Lunge, clean, curtsy. It's only 20 seconds. Only 20 seconds. Let's go. Big power through. Come on. Finish strong. Right here. You're already halfway down. 10 to go. 10 to go. Nice work. Final five. Four, three, two, one. Switch it. 10 seconds. Left foot stays, right leg moves. Dumbbell, right hand, stepping straight back. In three, two. Let's go. Lunge clean. Nice work. Lunge clean. Come on. Finish the third set strong. Depending on how we think, we might have a bonus push. I don't know, Rach. I don't know. That doesn't sound like Lindsay. Last three, two, one. Hit the mat. Skull crushers. Triceps. Skull crushers, triceps. Glute bridge. Hold. Hit three. Hit two. Get them up. Let's go. Come on. Come on. Finish strong. Right here. Warm rep at a time. It's only 20 seconds. It should be challenging the whole time. That means you got the right weights. It should be challenging the whole 20 seconds. Come on. Bring it home. Last three, two and you're out. Four punches, one crunch. Four punches. One crunch. Let's go. Three, two. Let's go, let's go. One, two, three, four. Knock it out. Reverse crunch. One, two, three, Four. Sit back. Pull up. Knock out. Guys, right here. Come on. Finish strong. Finish strong. One more time. Throw. Finish it right here. 1, 2, 3, 4. Sit back. You're out. Nice work. How do we feel. Bonus round, bonus push. Bonus push. Yes. We've got five bananas from Taylor. Should we see if we find six? Let's get a bonus round in here. 30 seconds goes fast, right? You can do a little bit more. Just a little bit. All right. You got. What is that? Five moves. Five moves. Ten reps remove. We're calling it the final push because it really is all of your upper body and lower body push muscles. Yes. Bonus round. Let's go. You got it. You're in. You got 10 squats. Go heavy. You got 10 overhead presses, 10 lunges, 10 push ups, 10 burpees. That's how we finish. 10, 10, 10. It's a 50 reps total. 50 reps total. Grab your weights. 10 squats. 10 squats. One weight or two, I don't care. We're moving in. Three, two. Let's go. Go. 10, nine. Come on. Eight. I love the 10 rep goal. It's really satisfying. Check off it is. Final 5, 4, 3, 2, 1. Let's see if we can get impresses. I'm gonna dip dry. Here we go. Go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. There we go. Shut my eyes. Lost my pounds. 10 mudges. Here we go. Step back. 1, 2. Should we do 10 per leg? 3. We better go. 20. 20 lunges, 10 per leg, right? Turkey burn right here. Come on. Nice work. 10 down. 10 to go. Final 10. Hey, we hit the band. Push ups. Push ups in five. Let's go. 5, 4, 3, 2, 1. Hit the deck. 10 push ups. Here we go. They're harder when your heart rate's high. 10 push ups in three. I'm stalling in two. Let's go. Go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. All right, final push. 10 burpees any way you want them. Rachel's done standing. I'm going chest to four. Let's go. Ten burpees in three, two. Let's go. One. Come on, come on. This is it. This is it. Come on. Big push. 4. 5. Come on, come on. 6. Finish it. 7. Make yourself proud today. 8. 10. Holy bananas. I give it a 4.5 today. Nice. I love how many of you were pumped about the bonus round that chose me. See, everyone always says man at work. You guys like to be challenged. You are some tough people. Okay, cool down. I just hit my goal for the day. Got my exercise minutes in. Okay, guys, just pop the winds. Just breathing, just breathing. I don't know, my heart rate was so high today. It maybe could have been a hiit workout. On the watch, now that I think about it, that was pumping. Right hand behind the back. Big inhale, exhale. Chest expansion. Pull the knuckles away from the tailbone. Thanks for joining us. We always look forward to these live sweats with you guys so much. Release it up. Right hand reaches for the middle of the back side. Body stretch to the left. Highlight of my week is certainly knocking this out with you guys. So fun to be here sweating with you. Take it up and over. Other side. Nice work, team. Nice. Bring it down. Big inhale. Reach up. Exhale. Drop to the bottom of a nice little spot. You can cry side to side here. Every time I do this, I'm like, I thought I'd never do this again. It feels so good. Feels so good. Here we go. Take it to your knees. Let's go back to that stretch we did in the beginning. Right here. Tuck your tailbone. Reach the arms up. Step out to 45. Tick, tock, down. Push the elbow into the inner thigh of the knee. Open up those hips. All right, guys, nice. Bring it back. Same thing. Other side. Other foot out. Arms are up. Step it out. Take it down. Tick, tock, tick, tock. Nice work, you guys. So proud of you. Thanks for showing up and sweating with us as always. If you're not on our email list, make sure you get on it so you stay up to date. Lululemon is going to drop some amazing Black Friday scores and we want you to be the first to know. We're going to be sharing that via email as soon as they come out. If you're following along with us on Instagram, simply shoot us a DM that says email. Okay? Just spell out the word email and we will get you added to our email list. If you're on Instagram, shoot us a dm. Respond to one of our stories. We'll get you added to our email list. Ok. All right, you guys, thanks for showing up and sweating with us. We're excited to complete the rest of strong 20 with you. Then we're going to go into stronger 25 and then split strong so you have a solid strength foundation and you are ready to crush our New Year's program with us. Also, we're going to be dropping some sneak peeks starting December 1st if you're on our email list. So get on our email list. Thanks to our members. You might get a sneak peek even sooner for joining us as well. We'll be coming at you guys live with a fitness test. We're going to make sure that that you are prepared for the New Year's program with a fitness test if you are in our YouTube member community. So stay tuned for that. That'll be coming in the middle of December. Our next live workout will be coming at you guys on December 7th. We'll be going live to everybody for an awesome workout. All right, you guys, thanks so much for joining us. Happy Thanksgiving to everybody. Like, we need to do, like, a little turkey trot. Like, a little, like, turkey turkey, right? Happy Thanksgiving, you guys. Happy Thanksgiving. Thanks for joining us and sweating with us. Today was so fun. We're excited for our New Year's program, too. Thanks for joining us. So much fun sweating with you on Instagram. We'll see you guys live in a couple weeks. Happy Thanksgiving. Awesome job, YouTube. You absolutely crushed it. The turkey made the workout, right? This is good for your knees, too. A little turkey trot. Good for the knees. Good for the knees. I'm thankful for this community, too, you guys. Thanks for showing up and sweating with us. Always so stinking fun. Lori, I'm glad you joined us, too. She wasn't going to join today. But you're glad you did, right? Always feels better to be on the other side of it. Nice work, guys. Have a wonderful day. Happy Thanksgiving, team. We'll see you again in a couple weeks.