30-Minute Full Body Dumbbell Workout (Summer Program Teaser Workout)

Good morning, YouTube fam. How are you guys? Weird. I've never called you YouTube fam before. That was kind of weird. Good morning, YouTube. I'm just so glad it worked. Please tell me that you can see me and you can hear me. Okay. Just pumped that our live worked. We've been having some issues with the live so if this works, I'd be so happy. Hi. We got so many people joining us. I'm gonna queue us up on YouTube. Am I getting a thumbs up for my team? No, it's still with. Oh, it's working. It's a good day. It's a good day when the live stream works with no technical difficulties. We're gonna pray it stays like that. Welcome, you guys and happy Thursday. We're so pumped to be sweating with you live today. We are coming at you with a preview or teaser workout of what you can expect in our brand new summer program, Overload 30 that just went live yesterday on the site and we're officially going to start it on Monday, June 9th. This upcoming Monday, we start the new summer program. We're so pumped and thanks for joining us on Instagram. Say hi to a couple people here. Welcome. Who said it was their birthday? Natalie did. Happy birthday workout. Natalie, we're so pumped to have you with us. Welcome Jay. Summer break from teaching. You can finally join. Welcome all the teachers who are on summer break. We have people joining all over. Welcome Camille and Ann and Cindy and Jessica and Jennifer. Yes. Kickoff to summer break live. That's what this is. I love it. Megan, Alicia, so many of you guys. Thank you so much for joining us. So glad you're able to join us for a live. Megan. Megan, welcome. Oh, Margie's birthday is June 9th. Happy birthday to you. Look at all the teachers jumping on. I love this. Happy summer you guys. So pumped to be here. So pumped to be sharing a preview of what you can expect in our brand new summer program. If you're ready to get seriously sinking strong this summer, this is for you. So we are currently in a deload week and then we're going to be transitioning next week into our brand new summer program. New workouts drop every single day for 10 days. We're going to be working Monday through Friday. If you're following us, you can always take the weekend as a rest or catch up on your workouts. Same thing the following week. It is an awesome plan. You can download if you're on YouTube, click the link in the description below. You can go download the PDF of the whole program. I wrote you guys a little love letter of why I created Overload 30. It is a two week progressive overload program. Why I created it. My tips for following the program. You get this awesome calendar so you can check off your daily workouts. Second calendar is meant so you can repeat the program. And then every single day you get a PDF tracker of all the moves and you can track your weights and you can track your reps. Because if you're not tracking it, how do you know if you're getting better? Right? So every day. So every day has a PDF tracker. You can download this all when you click the link in the description below. You make this for free. All right, cool. And let's do it. Let's start warming up and then we'll talk through what we're going to do. Yeah. Yeah. Let's go. All right, let's go. Rachel says big inhale, Rachel. Nice and tall. Exhale. Bring the hands down right behind your head. We're going to go. Good morning. To give me a good morning, push the hips back. Stand tall. Nice. Hips. Go back. Stand tall. So overall, 30 is truly a split training program. You have a lower body day focused on glutes and quads and upper body push day. Lower body focus on glutes and hamstrings, upper body pull, then full body. Going to give you a teaser of what that looks like in today's workout. One more here. Nice. Push back, stand up. We're going to go into a squat. So just down, up. Knees are going to track out towards your other three toes. It is basic moves, squats, deadlifts, chest press, back row, shoulder press. Meant to go heavy, but with a fun ML twist. Everything is mostly done in a tricep format. That means you do three sets because that's what science says. It's where we hit maximum muscle building. Nice. You're here for four. Let's go. Four, three. Stand tall. In two and one. Bring it up. Arms are at my side. Right here. Palms down, palms up. Reach overhead squeeze and pull. Palms down, palms up. Reach and pull. So we're going to try to give you what a split format looks like in a sampling of a full body workout today. First circuit is a push circuit. Second circuit is a pull circuit. One minute buy in, two minute buyout. That's what it looks like. One more here. Down. Nice. Right here. Take it to jumping jacks. Jacks or taps. Jacks or taps. Jacks or. Test for 8, 7, 6. Hold wide. In 5, 4, 3, 2, 1. We're actually gonna walk in we're gonna go staggered squat. Right foot forward, left toes popped. Right here. Staggered squat. Down, up, down, up. 80% of the work is in that right front leg. Gonna show you what the moves are gonna do today. Three sets and you'll do one on the right. You're gonna switch to the left in 3, 2, and switch. Left foot forward, right toe pop. Down, up. Staggered squat. All right. You can always take the move to bilateral. Yes. There is unilateral training built into this program. Single sided moves. Nice work. You're here for four. Three, two. High knees, high knees. Run it out, run it out, run it out. Get them up for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Big inhale, reach up. Exhale forward. Fold hands. Hit the mat. Step back. Find a high plank. High plank. Shoulder steps over wrist. Core is tight. Push back on your heels. Pull up on your kneecaps. Two push ups, knees or toes down. Hoop down. Hook. Right foot steps up. Side. Right hand. Easy twist. Feels so good. To open those glutes. Drop the elbow down towards your calf. Shin, ankle, shoo. Open it back. Up it down. Switch. Left foot outside left hand. Easy twist. Nice work. Drop the elbow. Open it back up. Set it down. We're going to do it again, but we're going to add on. Right foot outside your hand. Easy twist. Set it down this time. Walk back. Swap right toes, pop up towards the ceiling. Open the inner thighs. Walk back up. Step back. Switch. Left foot outside. Left hand. Easy twist. Set it down. Walk back. Other side. Left toes pop up. Stretch through those inner thighs. Walk it back. Step back. Drop to all fours. Cat, cow, lift the belly or sorry, lift the belly. Drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Tuck the chin to chest. Do it again. Drop and lift. Nice. Reverse from here. Come up to the half kneeling position. Right foot forward. You're gonna go straight forward. 45. Open up those hips all the way to the side. Do it again. Straight forward. Heel is staying connected to the mat. Knee contract, drive over the toe if that's comfortable for you. Open those hips one more time through. Love this move. Love this move. Open those hips. We're working on hip mobility on a daily basis in this program. Here we go. Tuck the toes, hips go high down. Dog heel plants, knees, hover. Drop the knees, then extend. Bend and extend. Drop the heels, drop the knees. Drop the heels. Drop the knees. Nice work. Two more. Hips are high. Hold and hover. Warming up those knees. Hips are high. Knees drop all the way to the mat. Other side. Left leg up. Here we go. To the front 45. All the way up to the side. All the way up to the side. How your program every day looks and overload dirty. There's different formats every day. You're going to see a solid 5 minute mobility warm up. 1 minute buy in. 20 to 25 minutes of strength. 2 minute hit finisher. Nice work. Step back. Hold here. Getting yourself up to a standing position. Standing. Step back lunges. Step back lunge. Step back lunge. Step back, lunge. Nice work. Step back, lunge. Awesome job. Go. 4, 3, 2, 1. Option to get a little bit jumpy. Switch, switch, switch, switch, switch, switch. Or make it big. Big switches. Power finish for 8, 7, 6 lateral shuffles in 4, 3, 2, 1. All the way to the right. Here we go. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Shuffle, hit, hit. Come on. Gonna get you moving in all planes today. Strong and athletic. That's what this program is. Strong and athletic. You're here for four, three, two, one. She's warm. I'm warm. Ready to build some serious strength. We're gonna jump in with a one minute buy in. One minute buy in. I love it. Welcome Aubry, Teresa, Cindy, Christina. Whoop. Whoops. Solid crew today. Okay, one minute buy in. Grab your heavy weight if you want them. I'm gonna take two. Right between my legs. Squat to snatch. You guys, that's like one of your favorite moves. Here we go. Right hand hits the weight. Snatch or clean rack, load. Switch at the bottom. Snatch or clean rack load. You're there for one minute. Okay? The goal is to track your reps. How many reps can you get in one minute using a weight that challenges you. One minute buy in. One minute buy in. Let's go. Let's do it. Like we said in belt 30. Eat the frog. This way you feel strong and accomplished. If your kids interrupt. You got one minute under your belt. Right hand hits right weight. Squat to snatch. Squat to snatch. In three, two. Let's go. Squat to snatch. It's a one minute timer. You're working at your pace, your tempo. Every day you have a one minute buy in based on the muscles that we're targeting that day. 1 min buy in to challenge yourself, to track your weight, to track your reps and see if you can progressively get stronger, faster, Whatever your goal is, personally, that's why we're tracking. Nice work, team. Right here you are. 30 seconds in, 30 down, 30 to go. Yes, team. Keep it up. One rep at a time. Here we go. Power up heels. Pop. Drive that Weight right overhead. Knock it out. Boom. One big zipper. Make it big, make it strong, make it powerful. Come on. What would it look like if I said 10 more seconds? 10 seconds in this minute. Finish strong for 5, 4, 3, 2. And recover. Weights are down, down, water up. So that's where you grab your PDF. Write down what weight you used. Write down how many reps you got in a minute. That's the goal. There's your one minute buy in. Now we're gonna move into circuit one three moves. 40 seconds on, 20 seconds off. All strength focused. Tri set. You're going to do it three sets. This is a push circuit. We're going to go squats, shoulder press, push ups and planks. Strength, strength. Core Grab your heavies. You want to use for a staggered squat. Just like the warm up. Right foot forward, left toes popped. You can frame this front. Right foot here. Down and up. 40 seconds here. You can always take it to a bilateral squat if that feels better for you. We go in three, two. Let's go. Down, up. We call this a progressive overload program. There are a lot of ways to progressively load. One can be weights. We know that. Two can be this staggered stance right here. Putting 80% of the work into the right foot into the is a great way to feel more burn with lighter weights. Okay, changing the load. 80, 20. That's what you're doing here. Playing with reps in time. That's what we do with the 1 minute buy in 10 seconds here. 10 seconds here. Nice work. Transitioning to shoulders in 5, 4, 3, 2. And recover. Weights are down. Gonna go shoulders. I'm gonna go seated. Cause it's harder. Rachel's gonna give you standing. You got two weights. You can alternate. I'm gonna alternate. All right. Rack your weight. Palms face in. Punch right, punch left. In three, two. Let's go. Push. Push. Nice. Yes. We filmed earlier this weekend. Holy bananas. My shoulders are still so sore, so I'm dropping weights today. The goal is to track your progress. So today, right in my tracker, shoulders were sore from previous workout dropping weights using my 15s. That's why it's there, so you can take notes. Right? We always say this. My Monday workout looks different than my Thursday and Friday workout. 10 seconds here in the shoulder press. Nice work. 5, 4, 3, 2, 1. Recover. Awesome job. We're all dropping to the mat. Push up. Rachel's gonna offer your modification. Kneeling push up into a kneeling side plank. If you're with me, this is your core move. Let's go this way. So they can see. Actually, we're gonna open just this way towards camera so you can see. I'm gonna give you one push up. Open inside knee pulls and holds for three, two, one. Set it down. Back to push up. Okay, we're working on inner thigh strength, core strength, obliques, chest push. Circuit core training. 40 seconds. Starts in three, two. Let's go. Push up. Open. Pull. Hold. Three, two, one. Sit. It's down. Back to push up. Push up. Open. Hold, Paul. Three, two, one. Nice work. Set it down. Push up. Lead with the chest. Push away from the ground. Crunch. And hold. Nice work. Set it down like a push up. 3 second hold right there. Can you make elbow to knee connection? Targeting inner thighs, obliques, and abs? Nice work. Shoulder stability holding you up. Shoulders out of the ear. Core is strong. You're here for 5, 4, 3, 2, and recover. Nice routine. You'll see that was a pretty advanced core move. Rachel gave you the modification. There's a modifier in every single workout, Every single exercise. You get to scale the workout to fit your levels, with a goal of progressing up to the advanced move at some point in your fitness career. All right, ready? Those are your three moves. Repeat. Left foot forward, right toe. Pop. 80, 20. Here we go. Staggered squat in three, two. 40 seconds. Down, up. Weights are framing that left foot. Left foot is pushing the floor away as I stand tall. 80% of the work is happening in that left gluten quad, Left gluten quad. Good for you. We target glute quad one day. Hammy glued another. I'm not going to sugarcoat it. Leg days are brutal in this program. Maybe the hardest days. Yeah. Especially if you choose to pick up some heavy weights. This program is meant to challenge you. It's also meant to change you. Change you in a good way. Come on. You're here for five, four, three, two, one. More. Down, up. Nice work. Switch out your weights if you need to. Seated press with me. Standing press with Rachel. Another way to vary the exact same move. Take the legs out of the equation. Harder. Great way to make it harder with lighter weight. We go in three, two. Let's push. Right, left. Nice. So this whole first circuit is targeted on our push files. Muscles. Lower body push. Upper body push. Nice work, team. Keep breathing. Yes, you can. I know you guys love a good full body workout. I love a good full body workout, right? But I started seeing major muscle changes in my body when I started split training, like you will see in this program. Come on. Push yourself right here for 5, 4, 3, 2. And recover. Nice work. Team, we got one push up, open. Let's go your way, Rich, so we can face the camera. One push up option, side plank option. Give me that Copenhagen or that inside knee pulls up. If you want to work those add up. There something I've been trying to work on rebuilding postpartum. We go in three, two. Let's go. Push up, open, pull crunch. Three, two, one. And I say that now. Three years. Fourth part of three years. And I'm still working on my inner thigh strength to stabilize my pelvis. It takes time, folks. Come on, one rep at a time. Hold for three, two, one. Well, that's the reason we track things, right? Because if you're just looking at every day, you might be like, I'm not making the progress I want to see, right? You could not do this two years ago. Even a year ago, it was much harder than it is now. Oh, yeah, and that's. That's how you see progress. Progress is not always three, two, one. It's not always going five pounds up in weight. Right. There's other ways to track it. All right, Rach, you're going to hear this a lot in overload. 33rd set is the best set, baby. Best set, guys. Third set. The best set. Science tells us that's when maximum muscle gains start to happen. All right, you do it for a third set this time. Standard squats, both feet on the ground, shoulder press, and then you're just going to alternate that side plank. Your Copenhagen plank. Standard squats, one weight in each hand. You're squatting in three, two. Let's go. Squat it out. I should mention, if you have any questions about the new program, we should answer most of them in yesterday's blog post. But I did a Q and A on Instagram yesterday. If you're there. Otherwise, we will stay on. After today's live workout, you can drop any questions you have in that live chat feed, and we will do our best to answer them. Third set, final set in circuit one. Then we're going to move on, and we're going to hit those pull muscles. Ten more seconds here. That's when it should start to feel hard. Last 2 to 3 reps for 10 seconds for 4, 3, 2. And recover. Nice work, team. Drop the weights. Hit your butt. Shoulders. Final time on shoulders. Final time standing or seated. Here we go. Grab the weights you want. Breathe it out. We go in five, three, two. Let's go. Push right, then left. And start. Find your breath. Strength training right here. Name of the game in this program. Very heavy strength, focused but hitting some larger muscle groups that are naturally going to raise your heart rate and then throwing in that body and buy out to give you a little bit of that cardio or that heart rate riser. I don't know about you, but my heart rate's staying high. Oh, yeah. Come on, team. 10 seconds. 10 seconds. Those weights feel heavy. They should keep pushing for 5, 4, 3, 2. You gotta even out those sides. All right, we got push up. Copenhagen or side plank. Alternate. So we're gonna go straight on the camera this time. We'll open to the right. First, last. Second one. Push up one Side plank or Copenhagen. Last time you see push ups today. It's right here. Last time you see push ups. In three, two. Let's go. Push up. Side plank. Pull. Hold for three, two, one. Set it down. Switch. Push up over to the left. Side plank or pull for three, two, one. Set it down. Switch. Push up. Leading with that chest. Nice strong core, flat back, two by four from head to tailbone. Yes, team. Yes, team. Pull that knee to elbow. Hold for three and then repeat. Come on, you're almost there. Ten more seconds. Ten more seconds in these push ups. Finish strong for five, four, three, two. Everybody. One more push up and you're out. Nice work. Break. Way to go, team. So this is where you can pause, you can write down in your tracker weights you used reps, you got. How those push ups feel today. Did you get them from your toes? Maybe half and half. Write that down, right? Awesome job. How we feeling? Ready for circuit two. Pull circuit. Legs and back, baby. Nice work. So glad you're loving the workout. Thanks for being here. Nice work. Yes. Third set or third child is the best child. Hi. All the third kids out there, I'm like, yeah, baby. All right, here we go. Same three moves. There's three moves. 40, 23 circuits. This time it's a deadlift. Clean flip grip, bicep curl, glute bridge with a pullover, legs back five. I'm gonna go heavy. Deadlift clean. Two feet on the ground. Like to kick my butt? Kick my butt where my feet land. That's a good deadlift stance. Crush the oranges in your armpits, soft bend in the knees, break at the hips, drive the weights to the shoulders rack, reset and go again, adding some power to your typical deadlift. If you don't want to, just give me a standard deadlift. Crush those oranges. We go in three, two. Let's go. Hinge, hinge, hinge. Clean it up to the shoulders. Reset, hinge, hinge, Hinge, Clean it up to the shoulders. Reset. So, yes, this program is very strength focused, but there are power moves like this. Deadlift, clean. Just adding a little bit more intensity to your standard deadlift. Nice work. That might mean you are lighter for this move, heavier for a standard deadlift. You decide. Here we go. Yes, team. Nice work. Ten more seconds here. Transitioning to bicep curls. That's where you go. In 5, 4, 3, 2. Recover. Grab your weights. You want to use for bicep curls. Flip grip. That means we go palms out, palms in on the way down, palms out on the way up, palms in on the way down. Okay. Supine the hammer. Grab your weight. You're there. In three, two. Palms out. Flip it. Palms in, palms out. Curl. Palms in. Okay. Here's the beauty about three sets. I was just internally debating what weights I wanted, and I can just say, okay, I'll try it for one. If it feels too heavy, I'll drop down cassettes two and three. Yep. Encouraging you to just try the heavier weights. Like we always say, if you've been using the same weights for a year, it is time to try and go heavier. It's okay to go heavier. Slower, heavier with less reps is actually going to challenge those muscles and build bigger muscles. 3, 2, 1. Then lighter weights, more reps also. I don't know about you, Rachel, but holy grip strength. Yeah, grip strength, right? We know that grip strength is an indicator of longevity. You're going to build some serious grip strength in this program. Glute bridge, pullover option. Single leg or double leg lying on the ground, dumbbell up. I'm going to go single leg, overhead pull. Right. There we go with three, two. Let's go. So now we're targeting the lats in your back. Pulling that dumbbell overhead. Isolating the hips and the glutes in an isometric hold. Nice work here. Awesome job. You will see the option in overload 30. For me to use a bench, I'll be using a bench. You could use a stability ball. You could use a cooler filled with some laundry detergent or salt bags. Right? Okay. Using a bench would give me more range of motion here. It would stretch my lats further. We know that range of motion is another way to progressively load. Right. Range of motion is another way to load. Nice work. Holding steady here for three, two, and one. Recover. Nice work. Those are your three moves in circuit two. Back to the top. Deadlift, clean. Deadlift, clean. Those are your three moves. Yep. You'll feel the heart rate come down a Little bit here in circuit two. That's good because it's got to have somewhere to go for your two minute hit finisher. Grab your weights. Deadlift, clean. Deadlift, clean. Break at the hips. Drive all the way up to the shoulders. Heels can pop off the mat. Crush those oranges. Three, two. Let's go. Hinge, hinge, hinge. Clean it up. Reset. Hinge, hinge, hinge. Clean it up. You're initiating a movement with a hip hinge. Initiate by pushing your butt back towards that wall behind you, trying to strengthen right here, your hammies. Glutes and hips. Hammy. Glutes and hips. These are your lower body pull muscles. That's what we're hitting in circuit two. Nice work, team. Hinge, hinge, hinge. Drive. Yes. Awesome job, guys. Drive. Nice work. 10 more seconds here, 10 more seconds here. Stay with it. Push those hips back. Drive for 5, 4, 3, 2. And recover. Switch out your weights if you need to roll out that grip strength. Quick. Sit back to flip bicep curls. Bicep curls. Grab your weight palms out, then palms in. You're there in three, two. Let's go. Palms out. Flip it. Palms in. Flip it. Palms out. Can you keep your elbows off your body? Isolating the bicep here. Three sets of biceps. Yep. It's when the gong gets tough. And you'll notice this is probably our, I won't say slowest program, but we are moving slower because these are the heaviest weights we've ever lifted in a program for sure, right? Heaviest weights I've ever used in a program. And man, did I feel it. Yeah. Building some serious strength, though. Nice work for 5, 4, 3, 2 and 1. Overhead, called the glute bridge. And for everybody who's scared about getting your heavy weights. Do I look bulky to you? Trust me, I am trying. Literally trying. I would like to look bulkier than I do, so I'm trying. It takes a lot of hard work to get bulky, my friends. Here we go. Other leg is holding this one. Other leg is holding. Loop bridge pullover in three, two. Let's go. I don't know which leg I did for sure. You'll feel it in a second. I feel. There you go. Okay, here we go. Now we're good. Dumbbell. Pull over. Exhale, pull the weight overhead. Inhale lower with control. Exhale, pull overhead, hitting lat. And then you got boot, hamstring and hip stability all happening here in the lower body at the same time. Nice work. One rep at a time. Second time through, guys. Second time through. You should feel good about the moves now. Nice work. 10 seconds here. Come on. Keep pulling that weight overhead. Nice for 3, 2 and 1. Especially anytime you drop down to that one weight, it's a good chance to try and push yourself. All right, you got one more time through these three exercises. Deadlift, clean. Biceps, glute bridge and pullover. Last time on those three moves. Two minute hit finisher. That's it, guys. How quick does it go? 30 minutes carved out for you. 30 minutes, that's it. 30 minutes to a stronger version of yourself. You just gotta consistently show up and put in the work all 10 days. Deadlift clean in 3, 2. Let's go. Hinge clean. If I want to be really honest, we see a huge drop off on day three. If you need to build in more rest days, that's okay. Just don't quit. See yourself through, commit to the next two weeks. You build confidence by doing what you said you were gonna do. Come on, show up for yourself for the next few weeks. Just commit and buy in to a stronger, more confident version of yourself this summer. Come on. 10 seconds here. You got this, team. Let's go. Finish. 5, 4, 3, 2. And recover. Right? You can do anything for 10 days, two weeks maybe. It takes you four to get through the full program. That is okay. Move at your pace. Make it work for you. Biceps, flip grip. Three, two. Let's go. Palms out, palms in. Lower. With control. Flip it. Palms out, palms in. Lower. Yes. Team. Shoulders are out of the ears. Yes. One rep at a time. Strong, heavy strength right here. The kind of workout you feel very accomplished after, but not necessarily like depleted the way you would with a pull out kit workout, right? Totally. The goal is to make you leave feeling strong and energized. 10 seconds. 10 seconds. Third set. On these biceps which you feel so challenging, you've got it for five, four, one more time. Up, down for three, two, and one. Nice work. Blue bridge. You can go double leg this time. Double leg, blue bridge with a pullover. Double leg, blue bridge with a pullover. You got it. Nice work. Last strength move right here. Then we're on to hit hip finisher in three, two. Let's go. Knees are in line with hips. Glutes are lifted and holding overhead. Pull again. If you had a bench or stability ball here, you could get more range of motion. It's not needed. All you really need is dumbbells to do this program. If you want to add on the bands, mini bands, glute bands, and a bench and a pull up bar, you Can. This is totally optional. You don't need it. Rachel showed you a standing or on the floor modification for everything. Nice work, team. You're here for 10 more seconds. 10 more seconds. You got this. Finish strong. Four for four. Three, two and recover. Nice work. All right, guys. Dumbbells can get out of the way. Dumbbells can get out of the way. Write down on your progress tracker how you did, how you're feeling. Grab some water. Okay, that's it. That's your strength portion. Now we finish with a buyout. The buyout is a two minute hip finisher. It is two exercises, 30 seconds on no break. 30. 30, 30, 30. You do each exercise twice. No breaks. Your rating of perceived exertion, your RPE during this HIIT training should be 7 to 10. And I know that's asking a lot, especially at the end of a strength workout. But it's just two minutes. Wrap your head around two minutes of work. If you can do a hard two minutes, to me, that's better than a mediocre 10 to 20 minutes, right? I mean for a hard too. I'm a strength trainer. She's leaving me hanging. I got your. Let me show you. You're two moves. Oh, wait. Now you can use your dumbbells if you wanna. If you're with me. Burpee Ranger voted the move you guys wanted to see in this program. So I planned the range between the hands. Jumper, step back, push up, kick. Jumper, step up. Weights go boom. Overhead. Now that is an option. You can just give me a stand up weights do not need you overhead. Rachel's got your mods. Standing mod squad thrusters. We do burpee rangers for 30 seconds. Set the weights down. Lateral shuffle for 30 seconds. Back to rangers. Back to shuffles. You ready? Let's go. Let's do it. Big inhale through your nose. Big open mouth exhale. You can do anything for two minutes of work. That timer starts in three, two. Let's go. Hit the deck. Come on. Drive those weights overhead. That's just an option. You don't have to do that. You can give me a standard burpee stand up. It's the Ranger burpee. It's big, it's powerful. Rachel's got the thruster. Full extension at the top for both of us. Knit knees, hips, arms. Full extension. Boom. It's big and powerful. And you're here for five. Drop the weights and shuffle in three, two. Let's go. Shuffle shovel. Hit right into it. 30, 30. No break. Come on. This is your chance to Push your heart rate. Push your power. Come on, come on. You can do anything for 30 seconds. 10 more in the shuffle. Back to Rangers. Back to thrusters. In 5, 4, 3, 2, go. Grab them right in. Quick transition. This is where the mental game gets real, Right? But you already did it once. You already did it once. You know you can do it. We didn't say it was going to be easy It, Lynn. We said it was going to change you. Sometimes change takes a lot of hard work for. 5, 4, 3, 2. Shuffle left, 30. Right here. Keep breathing, keep pushing. Come on, team. Just breathing. Holy bananas. It's when the goal gets tough. Right here. Last 10. 9, 8. You got this. 7, 6, 5, 4, 3, 2. We go, we go. Hands on knees is the goal after every hit. Finisher. Yeah, that's how you get a finish every day. Sounds fun, right? Looking forward to it. Write down in your tracker. How'd you do? Did you need a break? Did you finish it? Holy bananas. What did we think? What do we think? Like we said, there's going to be different formats. Triceps, strict sets, stack on sets, strip sets. There's all types of different formats, but this is your basic template. Five minute mobility, one minute buy in. 20 to 25 minutes heavy strength, two minute hip finisher. This is overload 30, baby. And it is designed to bring you some serious results. I'm just personally going to say I have never felt stronger after completing this program. I've reworked through it now. I've done it twice. And holy bananas. I'm just so pumped. I'm so pumped for you guys to get your hands on this. If you've been confused about strength training, hiit training cat. Can I do it? Should it raise my cortisol? What weights weighs? This is the program for you. It takes out all the confusion and takes out all the guesswork. You just got to show up and hit play. And I am so pumped. You guys are saying you love the workout. Way to go, Andy and Carol. Thank you. Cindy, you are obsessed. Caroline says holy bananas. So hard. I am in. Teresa. Can't wait for the next workout. Yes. The burpee move at the end is brutal. Rachel, you will see it on day 10. You can look forward to that, Chelsea. The moment when you can barely breathe and you're here. Yeah, you're. Way to go, Amanda. Great workout. We got five bananas from Amanda. The push up Copenhagen plank was so tough. Such a good core move to progressively work on and work up to. Yeah. We got five bananas from Jennifer. You guys are so awesome. Let's stretch. And then you can drop any questions you have about the new program. Right there. Let's stretch. Big inhale. Reach up. Exhale. Let's just go. Hands behind the head. Exhale. Chest expansion. Shoulders spread apart. Chest spreads apart. So proud of you guys for showing up. Like we said, it's not an easy program, but you're gonna love it. You're gonna be so glad you're here. Here we go. Big inhale. You feel good about your heart rate forward. Fold hands. Hit the mat. Step back. High plank. Drop the knees right into it. Tabletop. Cat cow. Drop the belly. Lift the chin. Reverse it. Tuck your chin spine up towards the ceiling. Find a nice neutral spine. Kick your right leg out. Right hand reaches up. Thread the needle. Shoulder here to mat. Add up your stretch and shoulder stretch. My shoulders need this. You want to increase it. Take your gaze the other way. Gaze towards your right foot. Now back mobility in there too. Bring it back to center. We have people say other side. Just the left leg up. I want more core. I want more abs. So we filmed an ab add on every single day. We have a gluten abs. We have total abs. We have arms and abs, right? That is exclusive to our members. So if you want the 8 minute abs add on every day, you can hit that join button on our channel. For $5.99 a month you can become part of our YouTube membership community. We are going to get more accountability, more add on challenges. My glutes could use a good stretch. Right ankle crosses over left leg. Give your knee a hug. Option to add ons are five minute or our eight minute AB challenges. There's five videos. Day one is available to everybody. Days two through five are available for our YouTube membership community. Alright. And then we also are wrapping up merch. You guys, other side. You got two days left. Thursday, Friday merch shop closes tomorrow at 4pm Merch shop closes tomorrow. Friday at 4pm Last chance. Get your hands on an NL Athletics full length tank. The sweatshirts are sold out with the strong mom club. Sweatshirts are still there. We've got an NML oversized tee. My favorite tee to work out in for summer and wear. It is so comfy. Not your classic Conti Big inhale. Pull your toes towards your face. Hinge, hinge, hinge. Now reach for the toes. All right. You can also get your hands bands, our mini loop band, our glute band. We are using those in the program. If you want the rubber mini loop resistance bands or glute bands, it's a Great way to support us, you guys, is by supporting our merch. So we really appreciate it. Thank you for being here. Also, it's so fun to see people out in the public wearing merch. Oh, yeah. Out wild. Yeah. You're like, it's like instant friends. Instant friends is right. Okay, YouTube community. I'm going to stay on and answer your questions. Instagram. Thank you guys so much for joining us. Hope you see us in overload 30 for the next two weeks. We would love to sweat with you again. Our programs are 100% free. The best way you can support us is by sharing us. So if you love our workouts, if you love nml, if you love this new program, please do us a favor and share with a friend. Share with a family member. That's the best we can support. Support us sending people to our web website or YouTube channel. All right, so thank you so much for your support. I hope you guys love the new program. We'll see you later. Instagram. And if you're still with us on YouTube and you have any questions, you can drop them in the chat. We'll answer any questions you guys have. If you are part of our YouTube membership community, we do an extra live workout for you every single month. And then we do this, a live Q A every single month. So Rach and I stay on, we chat with our members. So we answer any questions you guys have about shoulder pain, hip pain, what workouts to do, how we eat, all the things that you guys ask us. So that's. This is like a sneak peek into what you get for memberships too. But I want to answer any questions you might have about the new program. Feel free to drop them in the chat. I'm so, guys, so glad you loved it. Thank you, Jessica. It was awesome. Thank you, Cindy. You loved the arms and abs. Add on challenge. Okay, welcome. She's a member. She's crushing our ab challenge. Thank you, Cindy. Awesome job. Teresa. If I can only do three workouts a week of the program, what should I do? That's a great question, Laura. Ok, so that's what I did want to answer. And honestly, truthfully, it depends on your goals. So I don't know if you are like running the other days. If you are just. If three days is what you commit to. There are a lot of people that have different goals, right? But if I were only going to do three workouts in week one, I would choose day one, legs and glutes. I would choose day two, upper body push. And then I'd probably Choose day five, trying to go through the program, full body. And then week two, I would do day three, glutes and hamstrings. Or you could go back and just do day three of week one, the ones you missed. And then I would do the pull workout. So let me simplify. Week one, I would do lower body, glutes and quads, upper body, pull, full body. Week two, I would do lower body, glutes and hamstrings, upper body, pull, full body. And then you just repeat the same thing. So the opposite. The workouts you missed, you would just repeat them, right? So you're just alternating muscle groups. You're getting one good leg day in there, one good upper body, isolated pusher, pull day, and then you're getting a full body day. Okay, so that's what I would do if I was only doing three of the workouts a week, which is totally great and totally awesome. And then just add in your steps. These workouts we always get also asked, do I need to do anything on top of this? Do I need to be running? Do I need to be. No. We built it all in, guys. It's got mobility, it's got strength, it's got hiit finisher. For your cardio endurance, like it is a complete 30, 35 minute. This is all you need. Outside of it, I would just recommend walking and getting in your 10,000 steps a day. Okay, that was a great question. Thank you, Laura. Can you tell I'm passionate about this program? I got a lot to say about it. A lot of research went into it. A lot of very informed programming. So much time and energy. Do you do any calorie intake before a workout? Great question, Tina. It all depends on the time I work out. It does vary because right now I'm working out at 9:30 because it's part of my job. Usually if I'm working out at home, I do try to just work out in my basement nice and early and. And I get up personally and like read my devotional or my bible. And during that I'll eat like half a protein bar, half a banana with it. Sometimes I can't stomach too much before, but I will eat something. So half a protein bar, half a banana just to get something in my system. And then I add electrolytes and creatine and sometimes I'll throw a little bit of collagen protein in my water just for a little bit of extra protein boost too in the morning before my workout. Great question. That was fire. Can't wait for next week. Taryn I'm so excited. How much hit is in the last 2 minutes? I'm 5 months post ACL repair, so curious if it's approachable. So it's basically what you said. It's a two minute hit at the end of every workout. So it's just two minutes and it's two moves and you can skip that if you're a beginner. I actually suggest skipping the hip portion, focusing on the strength portion. If you have an injury, just skip the hip portion, go for a walk. Like the hip portion is optional. It's a complete program. That's why we put it at the end. If you're a beginner, you can just stop there, go to the stretching or you can go for a walk. So totally optional. If you're dealing with an ACL repair, I would probably skip the HIIT portion. I love that you're offering add ons for members. I love that in perform 20. And I'm so excited for the add ons for overload. Trust me, adding on, especially those arm and glutes. The add ons are hard. The add ons are hard because you're already exhausted at the end of the leg and arm workout. Setting your watch to hit workouts for overload. No, Megan, I'm actually setting my watch to strength. So in the YouTube description of every single video, we've started adding what we set our watch to for overload. I set my watch to strength every single day because it is mostly strength focused. Again, you have that two minute hit at the end, but I would classify it more as a strength workout. So I set my watch to strength for the entire program. First live. Julie, so glad you could join us. Thanks for being here. Oh, now I lost it. Okay, there it was. Julie loved it. Thank you. Can you link the outfits from today? You love the top. Oh, thank you. It's that new poolside blue color. We love this blue. We love this blue color. The program colors too. It works. So yeah, we do color coordinate and we do put a lot of thought into everything. So this is the program's colors. But yes, we can link our outfits from today. I'm glad you liked it. Any advice for running my first 5k? Woo. Go get them. Olivia, if you've been following our workouts since January, I just think you're going to crush it. I honestly, I'm like such a fan of like strength training leading into better performance. Your glutes, your hammies, they're going to be strong and they're going to push you through pace yourself and have some fun. That would. That's what I would say. What option are you choosing on your watch? Yep, we talked about that. Strength training. Great workout. So glad you loved it. You love the format, Theresa. So glad you loved it. Like the buy in and buyouts. I'm a big fan of buy in and buyouts. Wondering if the list that you posted of things all women should be able to do is age relevant from someone who's now 60. So, Cindy, that is kind of like a general woman's fitness standard. You could dive deeper if you wanted to get really age specific. Like actually for my age, it should be like 20. The email we sent out this morning is what she's referencing. If you're on our email list, it said 15 push ups. Like, my age is actually really like 20 push ups. It's kind of based off like military standards. It's based off of a lot of other fitness standards. But for 60, it might be. It might be slightly different. These are like general fitness women's standards, but you can look more into that. But that's what this program is based around. It's based around getting you to general fitness standards. So getting you to be able to do 15 consecutive pushups, which might sound like a big stretch for some of you and it might sound really attainable for others. And so it's all just about getting you to this standard baseline of like doing heavy chest presses to get you to be able to do pushups from your toes. We're just looking for strength training, for longevity. But functional fitness that is going to carry us into aging well and living well is the whole goal of the program. Week one, I'm home. Week two, I'm on vacation with no access to weights. Should I wait to start? No, 100% just start. Do this week with us. Week two, go do some body weight workouts. Have some fun. You're on vacation. Go for runs. The best way to see or explore a city, in my opinion is to train it. So I like running, finding a park bench, doing step ups, whatever. Like do that and then come back and do week two when you get back. Like, I would just start with us. What supplement do you recommend? If you can only add one? Oh, Teresa, right now I would say creatine. I'm just a huge creatine fan. For women in general. It's got so many brain. It's the most research supplement. That's why I say that. It's the most researched supplement with the most proven benefits. I struggle with tight heels. What's the best way to stretch them. Well, we have ankle mobility, which sounds goofy but we have ankle mobility on Nurse Move Love ankle mobility. Go to our website, type in ankle mobility. Those exercises are gold. You could also do the calf mobility that we have on our site or the calf exercises. That will help too. So glad you liked the workout, Jen. Do you recommend drinking electrolytes and creatine before a workout, during your workout or after? On the creatine standpoint, it doesn't matter as long as you're consistent with taking it daily. So that doesn't matter. Personally, I like putting electrolytes in my water bottle and drinking them during my workout. Does it really matter? No. You can do whatever works best for you. Electrolytes in general help sustain your energy so I personally just love adding them to my water bottle for my workout. I did the add on first today and it wasn't as difficult. Can you do them first? Absolutely. You can use our add ons. A lot of them have great stability like single leg glute bridge. Like they're great warm up moves too. So you can Absolutely. Tina. That's probably very true. If I did the add on first, it wouldn't feel as challenging doing it at the end. It feels a lot more. How is the cold plunge going? Oh, thanks Lisa. It's going, it's going great. And in your arm workouts? Oh, thank you. We have beautiful arms, Rachel. Thank you. We work hard for them. Going on vacation again? Yep. It's all about making the program work for you, right? There's always going to be something. There's going to be a wedding, a graduation party. There's always an excuse or a reason not to start. I would say just start like life is going to happen. So go on vacation, enjoy your vacation, come back and finish. Week 2 Mama 5 so grateful you're here. Bethany, we're so grateful you're here. Quick and effective workouts for busy women is our thing. Love everything about this. Was surprised and proud that I was able to finish the hit circuit. Way to go Elizabeth. Awesome job. I know that you're not currently fast, but have you ever. I'm personally not a fan of fasting. I just, I, I love food too much and I'm an active person and so I just, I, I personally don't fast. I don't intermittent fast. I do fast for religious or spiritual purposes in certain times of my life. But I believe that fasting without prayer is just a bad diet in my opinion. But that's just me. I've been doing Your workouts since January and never felt stronger. Yes. Jessica, she has two babies and she feels so strong. We're so that's like my favorite comment ever. Do you have any discount code for the brand of weights? Yes, NML5 is my my favorite weights are Torque Fitness and we have a discount code NML5. If you go to nursewithlove.com our website and you type in like discount codes, we have a whole blog post with all of our discount codes and links to everything. So yes, my favorite weights we do have a discount code for so glad you're loving the workouts and letters from Lindsay. Alicia, thanks for being here. Protein powder I love Erin isNowfoods.com also have a discount code for them. It's NML20 NML20 NML20 why do one side of the body why does one side of the body activate more than the other? We all have muscle imbalances. It's the way we're built. You all have a stronger like you favor one side. That's why you put your baby on one side of the body. Like we all have muscle imbalances but you should work both sides equally. Right. The goal is to even out those muscle imbalances because as those muscle imbalances get greater and greater, one side gets stronger. These muscles overcompensate for these weaker ones and that's when injury happens. So we want to avoid that. Right. New here. What creatine do you recommend again? I use now foods nowfoods.com, discount code NML20. And for this specific program, should we go heavy and slow or do you recommend trying to get a lot of reps in using slightly lighter weights if you have access to heavy weights? Slow and heavy if you have access to heavy weights. Slow and heavy is the goal of this program. Thoughts on alternating sauna and cold plunge? You know Sadie, the research is out there. I just have to like there's so much stuff out there it can be confusing. I think you do feels best for you. Like ultimately some people do great with cold exposure, some people don't. Some people do great with heat exposure, some people don't. I think it's all about consistently exposing yourself to it over time too. So like not just like diving in and doing these intense sessions but like slowly exposing your body over time. Been training with you for three years. Went back to running a bit and I'm Back to an 8 minute mile. Fastest I've ever been in my life at 43:20. Strength training is for runners Strength training is for runners. Yes it will increase your PRs and yes you will get faster. Good for you. Way to go. Is there any way to do workouts without Wi fi going on a cruise? I'm sorry Laura, great question but because our content is all 100% free, we monetize via the streaming. So we monetize off the ads that are on our website. We monetize off the ads that get played to on YouTube. Therefore wifi is required to stream our content. If we made it available for download we would have to start charging for it. And our whole mission has always been to make content fitness free and accessible for you guys. So no, I'm sorry you cannot access the content without Wi fi. Can you do a workout that includes kids? You know it's something I've been asked like a million times. Maybe when my kids are older and I'm ready to bring them into the YouTube in the workspace sometime soon. Your two year old son keeps saying holy bananas. I love the hat. What is the add on the workout add ons so it looks like you're not a member. If you click the join button on our channel you become a YouTube member for 5.99amonth. You get access to additional workouts like the AB Add on challenge we are doing during this program and as well as Q&As with experts, we bring in live workouts just like this where we stay on and do a Q A afterwards. So that is where you access our add ons. You have to become a member for 5.99. It's again one of the best ways you can support Team NML and all content if you love our workouts. And thanks for answering my question. Thanks for being here guys. When I do the same glute exercise on one side, my glutes never activate. What exercise do you recommend for this? Single leg glute bridge. Like just working on like literally place your hand on your butt. Single leg glute bridge. Great way to just get those glutes firing. I get it. Thanks for the info. Thank you guys. Thank you, thank you, thank you and holy bananas. Thanks so much for being here and sweating with us. I look forward to doing overload 30 with you guys. That's the new summer program. You can find full details in the description below. Thank you. I hope you love the workout and I love that you're here and I'm just so excited to sweat with you for the next two weeks. I hope that you guys all feel stronger on the other side so we look forward to sweating you over the next two weeks. Thank you so much for being here. Have an awesome rest of your week and weekend.