30-Minute Full Body HIIT Workout with Dumbbells | At-Home Strength + Cardio Burn

Short on time, but want a full body hit that gets the job done. This one's for you. Grab your dumbbells and let's dive right in. Hi, I'm Lindsey Baumgren of Nourish Move Love and we have a workout you are going to love. You love quick and effective workouts and that's exactly what this is, a full body hit. All you need are some dumbbells and it's extra special. As you can see, I have some friends on set. I'm joined by the amazing Rachel who you know. Hi. She'll be offering standing modifications today so you can follow along with her if you want low impact standing options. You can. And we also have the amazing Molly with us on set today. Molly is part of our YouTube membership community. Molly, go ahead and introduce yourself.

Hi, I'm Molly. I am a mom of three young kids. I love Nourish Move Love workouts because they're fast, effective and I love a good hard workout.

I know Molly likes a good workout. That's why we brought her on for a hit workout. She's going to love this one and you are too. I have just, I'm, I'm just rocking my £25 today, but you can grab anything you want. You can run the rack 10 pounds all the way up. Grab whatever you need. We're going to be using dumbbells. Your workout looks like this. You have three hit circuits. There are three exercises per circuit. We do a big compound exercise hitting multiple muscle groups. Then we isolate a specific muscle and then we drop the weights and we go body weight hit. Alright, you're going to do all three moves times two, two circuits. You're doing each exercise for 40 seconds on followed by 20 seconds of rest. You're going to repeat the circuit twice. We'll go through that and then, you know, we're going to have a fun bonus round for you guys at the end. You ready, Rach? Ready, Molly. Awesome. All right, we' going to jump in with a warm up body weight warm up. Feet are underneath your hips. We're just going to start right here. Just flap your wings, get that blood pumping. We'll give you a nice good warm up because we're jumping into a pretty high, intense workout today, all right. So you can always take some time, do a little extra warm up if you need to. We go to a knee hug in three, two. Let's go. Just pull the knee up, give it a hug, set it down, switch it out, challenge that balance right out of the gate. Nice work. Open those Hip flexors lengthen through the glutes, so think about lengthening through the glute as you pull that knee up. And squeeze. Squeeze it. Lengthen through the glute. Nice work. Two more here. One each side. Pull and pull. Nice. Now you're going to stand here. You're going to hinge. So break at the hips, toes facing. Reach the arms away and then stand tall. Do it again. Push the hips back. Reach the arms away. Stand tall. Push the hips back. Get those fingertips as far as you possibly can away from your tailbone. So reach. Think about extending or lengthening through that spine, pulling the vertebrae apart with each reach. Here, hips. Go back reach. Lengthen through the back. Lengthen through the hamstrings. One more right here. Nice work. Hips, back, reach. Nice. We're just gonna go into squats, so just down and up, down and up. Trying to get a little bit deeper with each squat. Feet are nice and solidly planted. I like to think about my foot making a tripod. Big toe, pinky toe and heel. Nice solid base grounded into that floor. Pressing the floor away each time you stand up, sinking a little bit deeper into those hips with each squat. Legs are getting warmer and warmer. You're here for four. Nice work. Three. Awesome job. Two and one. Standing tall. Just give me some calf raises here. Calf raises. Warming up the calf and ankle. Getting ready to get a little poppy and explosive today, if you choose. All right, warm up the calf, the ankle. Nice. Step back lunges in three. Right foot forward. Two and one. We're gonna go right foot forward. Left leg's gonna go back. You're gonna lunge. Add a knee drive if it's available to you. If not, just give me a tap at the top. So you can just stand tap, or you can come up to a little bit more balanced position, driving that knee in line with that hip. You decide either way. All that weight is in that front foot. Drive through. Squeeze. Nice. Stand tall. Awesome. You have three. Right into high knees in two and one. Drive it up. High knees, high knees, high knees, high knees. March it or drive Those knees up. 8, 7, 6. Add some energy right here. Final three. 2, 1. Other side. Left foot forward, right foot back. Here we go. Lunge. Tap is your option. Lunge. Knee drive is a way to scale it. You decide. Very functional. Warm up. You're going to see this move in today's workout. We're going to add weights at the side. You can always do one weight or two weights or drop your weights. You decide right here. Give me three Butt kicks in two and one. Drive those heels towards those glutes. Open the quads, top of the thighs right here for eight. Seven, six. You got it. Five, four, three, two, one. Big inhale, reach, exhale, plant hands. Hit the mat. If you can step back, find a high plank now. Here you can drop down to your knees. You can hold high plank, whatever's available for you. We're gonna push back into a down dog in three, two. Let's go. Hips, go high. Pedal the heels, pedal the heels. Press your chest towards your thighs. Pedal it out. Now you're going to shift forward into a high plank. Option hold here. Option out of push up, down, up, push back down, Dog pedal, shift forward, hold that high plank hold or drop into that pushup. You decide. One more press back, pedal the heels, shift forward, add the pushup. Nice work. Hold here. Right foot steps outside. Right hand, easy twist. Gaze follows fingertips. Nice work. If it's available to you. Drop that elbow down towards the mat. Really open your hips on this one. Set the hand down. Step back. Switch it out. Left foot outside, left hand. Big reach. Open through that glute. You're thinking left glute is opening. Now drop the elbow. Hips open. Nice. One more each way. Here we go. Step back. Right foot outside, right hand twist. A little bit quicker this time. Drop that elbow. Drop the hand. Switch Left side, left side. Twist, drop. Step back. Nice. Drop to all fours. Little cat cow action. Drop the belly, lift the chin. Nice work. Reverse it. Tuck the chin. Pull that spine up towards the ceiling. Step back one more time. Rachel's gonna do Bird Dog as your modification. If it's available to you. You're gonna go into a mountain climber. Drive those knees towards your chest. Add a little energy from the ground for 8, 7, 6. You got it. 5, 4, 3, 2, 2. You're up. Nice work. Once you hit up, you're going to take a nice wide stance, lateral squats and lateral pushes, and you're done with your warm up. Hit side, center, side, center. No, I'm getting older because the workouts or the warm ups are getting longer, right? Gotta warm up a little bit more. Got those knees. We gotta stay injury free, right? That's a huge. That is the name of the game. And you guys say all the time, if we don't add mobility into the workout, you're not doing it. No, Right? So true. We see the YouTube algorithm in the stats. We know what happens as soon as that workout is done. No one is cooling down. No one. Here we go. Big step right Hit Left lateral push. Hit, hit, hit. Final move. Go. 8, 7, 6, 5, 4, 3, 2, 1. Nice work, guys. You warm? Nice and warm. Warm water up. Quick step, we're gonna jump into circuit one. Three moves, right. Compound move, squat, clean press. It's a big one. Isolation move, reverse lunge, knee drive like you did in the warm up. And then your hip move is going to be those lateral bounds we just did. All right? Two moves this weight, one body weight. Grab your weights you want to use for a squat, clean press. It's big. Rachel's going to show you an option using one dumbbell, holding both heads. If you got two weights, you're holding them at your side. They're heavy, they're challenging. Shoulders are down and back. You're going to give me a squat clean drive, okay? The press overhead can be a strict press. Or if you got big weights, you can give me a little 2 inch dip drive, okay? It's a big compound move, mostly targeting the legs. In circuit one, shoulders are definitely going to turn on. Squat, clean press. Squat, clean press. You're there. 40 seconds. In three, two. Let's go. So it's a squat, clean push. Rack, reset. Squat, clean push. We start the workout big and strong. You have a compound exercise. We're hitting multiple muscle groups here, okay? We're targeting legs, core, shoulders. Nice. Hips and glutes are turned on. Squat, clean press. 20 down, 20 to go. This first move out of the gate should raise your heart rate. The more muscles that are involved, right, the more oxygen, the more blood that's got to pump through the body by. The heart's naturally going to raise with a big compound moves. You're here for five, four, three, finish. Two, one, and you're out. Nice work. Reverse lunge knee drive. All right, we're gonna go right leg forward. Left leg is gonna go back. Lunge, knee drive or tap. Lunge, knee drive or tap. This is your isolation exercise. Hitting the legs, still hitting multiple muscle groups in the lower body. 3, 2. Let's get a step. Back lunge, driver, tap, set back lunge, driver, tap. Remember how I talked about that tripod foot? Really important here, especially if you're coming into balance. Big toe, pinky toe, heel on that right foot. That is your tripod. It is your balance. Three points of contact on that floor. So grounded, so stable. Drive up through that front glute. Nice work. This is a chance to catch your breath, slow down the heart rate. You're here for 10 seconds. We drop the weight and we pick that heart rate back Up. Nice work, team. You're here for 5, 4, 3, 2. Give me one more lunge drive and you're out. Nice. Weights are down, lateral bound, single leg, land or double leg land. You can push, push or bound, bound, working on those outer glutes. All right, so take a giant step. Right, you're gonna push left. It's 40 seconds of bound. Heart rate should be hands on knees after this. Three, two, let's go. Push, push, push. All right, Molly, I know you love a quick, dirty workout. Which ones do you gravitate towards? Is it like this?

Yeah, I like all the hits. I love perform 20.

Perform 20. That is a popular one.

That's a go to for me and I love overload 30. If I have 30 minutes, that's. That's my jam.

Okay? You got 20 minutes, you're doing perform 20. You got 30 minutes, you do an overload 30. That sounds very similar to me. Molly and I were talking before we hit play on the camera. We are like two peas in a pod, okay? We've tried to read a fiction book and we just can't. We are like business book junkies. Nice. You're here for three, two, one. Rest and recover. Nice. You have 20 seconds to breathe. Grab water. You're going to do those three moves again. Squat, clean press. If your weights didn't challenge you, I challenge you to go up. Reverse lunge, knee drive, lateral bounds. One more time, Breathe for five. Here we go. Grab your weight. You're on in three, two. Let's go. One clean push. You might notice some new features on camera. We have a timer, a progress bar. That means I have a whole lot more accountability on set to not get off my timer. You guys, no more long breaks. You get a press pause at home on set. There's no press and pause, right? Nice work. Clean drive. It's big, it's powerful. Come on, you're here for 10, 9, 8. You got this. Stick with it. Big push, full extension at the top finish. Three, two, push. You're out. Gotta set em down. Left leg forward this time. Right foot, back, lunge, knee drive, lunge, knee drive or tap isolation exercise. Catch your breath. Tripod is your left foot. Five seconds. Pick up your weights. We go in three, two. Here we go. Back, right knee drops to the ground. Drive, lunge, drive. Focusing on quads and glutes here. Inhale, down, exhale, drive through that front heel. Inhale, down, exhale, drive. You got it. If you love this workout, you would definitely love that perform 20 program. Molly's talking About. We will link that for you in the description below. I know. Aubrey. I'm not gonna say this right. Obria. Aubrey. Correct me if I'm saying your name wrong. Said this is her favorite. Go to workout. 10 seconds. It made her feel strong. And it's so efficient. The strength and cardio combination. So efficient. For three, two, one, drop your weights. Cardio, lateral bounds, Quick and dirty workouts. You're gonna give me 20 to 30 minutes of your time. We're gonna make the most of it. It's a lateral bound. Left, right, left, right. Single or double leg land. You decide. You got 40 seconds to pick up the energy and raise your heart rate. Three, two, push. Go, go, go, go. Nice. You can make it big, you can make it small. Just keep moving. Think about the muscle that is driving you side to side. It is your big outer glute muscles, called your glute meat. Outer glutes and hips use them to drive you side to side, landing in a nice bent leg, athletic posture, strong knees, strong hips. Right here. This is how they're built. What would it look like If I said 10? 10, 9, 8. You got it. 7. Stay with it. 6. 6. 5, 4, 3, 2. Rest. Yes, Rach. Yes, Molly. Love it. Circuit one. In the books. Grab some water. Circuit two. Little bit more upper body focus. Deadlift. Back row is your compound. Move your weights. Hinge, pull, elbows to hips. Okay, Stand. One deadlift, one back row. Then we're isolate the triceps with an overhead tricep extension and then push up burpee. Yep. You know it's coming today. All right, here we go. Grab your heavy weights. You want to use one deadlift, one row. Hinge at the hips. Pull. Elbows to hips. Stand tall. Hinge, pull back. Move in three, two. Let's go. Hinge, pull, lengthen, stand. I truly think the deadlift is overlooked. And as a back exercise. Deadlift is one of the most powerful back exercises you can do. Yes. It targets your hamstrings, your glutes and hips, but it also really strengthens the low back. All right, I am cusping. Believe it or not. I'm closer to 40 now. And I think the number one thing I've heard. I've talked to two friends in the last two weeks, and they both said they hurt their back doing deadlifts. Right. Keep those weights tight to your body. Flat back, nice long neck lengthen between head and tailbone. Weights are tight to the body. Lats and shoulders are pulled down. Nice. Final three, two. Rest. Set them down. Nice Work one dumbbell. Overhead triceps. Overhead triceps. You're going to isolate the back of your arm. We like to refer to them as our baby triceps. One day we're going to call them our big tries. Slowly but surely, my big triceps. Grab your weight. You're on in three, two, let's go. So hide the weight. Show it, hide it, show it. Okay. Molly is actually a career coach, and you work with a lot of high performing women. High performing women carrying the mental load of work, motherhood, all the things, right?

All the things.

How do you talk about physical fitness?

Well, physical fitness is a driver for everything else. And so usually when they're on with their physical fitness, they're more patient. Mother. Their work is better, they're more productive, they have a higher level of focus. Everything else goes better when physical fitness is where it needs to be.

This is so true for. Three, two, one. And you're out. I could, like, resonate with that so deep in my soul. Right? Like, that's the reason we're here. We said it from the beginning, like, fitness is a keystone habit. It makes me a better wife, a better mother, employee, community member. Like, the trickle effect is so real. And that's why we're here today, doing this together. All right, you got a push up burpee or towel slammed in three, two, let's go. So I hit the deck. Strong push up at the bottom. Jumper, step up. Okay. I don't want floppy burpees. I want a nice solid push up at the bottom. If the push up is not available to you, you can skip it. Option. Drop to the knees, give me a push up, then pop up. Okay, Pick your level. Standing option with Rachel is towel slams. You are 20 down. 20 seconds to go. Come on, team. Hit it. I told Molly I won't ask her questions during burpees, so we'll wait before we fire another one. 10, nine. You got this, team. 5, 4, 3, 2, 1. Way to go, Molly. Thank you. Way to go, Rach. Nice work. Water up. That'll get the heart pumping. Quick and dirty. Big strength move. Do it again. Isolate the triceps and then push up burpees again. One more time, though. One more time. Yeah. I'm calling a longer 10 seconds. I need 10 more. 10 more seconds. Okay, Deadlift, back row. Deadlift, back row. Grab your weights. You're back on. Longer break means you got to keep those heavy weights. Don't drop them dead. The throw in three. Grab them, hinge and pull in two. Let's Go. Hinge. Pull. Those weights are tight. Oranges are crushed in your armpits. It's really to activate your lats. They're very turned on. In this move, as you pull, think about targeting that mid back. Squeeze those shoulder blades down and back. Really hit the middle of your back with that. Pull, pull. Nice work. Push the floor away to stand tall. You got it. Weights are close legs and back. They're mine and Rachel's favorite muscle groups to work. Molly, what's your favorite muscle group to work?

Oh, that's a good question.

I like or favorite exercise. You could go with favorite exercise.

I like. I like Lindsay. Leg days.

Yeah. Three, two.

Weights are down because I feel them for days after.

Oh, yeah. Leg days are the hardest. And you know what?

I love good core exercises.

Oh, my gosh. We just started releasing, like 30 minute core workouts, and you guys love them. I love a good longer core day, especially after a heavy leg day. All right, overhead triceps in three, two. Let's go there. Hide it, show it. I don't know what it is about leg day, but it's like something clicks in my brain and we just decide to turn up the intensity.

It's like so much bang for your buck.

You write some of the most brutal leg days I. I've ever done. You know, my legs have always been stronger than my arms, so I just have more bandwidth down there. I don't know what it is. Tell you what, these baby triceps are starting to kick in 15 seconds. Come on. Yes, you can. Mostly talking to myself here. Talking to you. Two. Ten seconds. Come on. Stick with it. Push. Can you get three more reps? Three more reps? Yes, you can. Three. Come on, finish it. Come on. Two. You got to give me one more. Down, up, down, up, down, up. And you're out. Three. Yes. Okay, now you get to drop the weights back to push up burpees. Towel slams. Rachel's favorite move. I love it. Huh? You can give me. You can omit the push up. You don't have to do it. Okay. You're not going to see push ups anywhere else in this workout today. So if you want to work on those push ups, this is your chance. You're there in three, two. Let's go. Quite frankly, it slows down the burpee. So I'm on team push up. Okay. Molly, do you like or dislike burpees?

I like burpees. I don't really love the push up.

Okay. Okay. I knew you would like burpees, Molly. I knew It. She's a burpee type of person. She's a burpee girl. My friends say, like, I live at a different RPM. It's like a different RPM you know, just like 100 miles an hour. Kind of how my brain goes. Yes. Let's go. You got 10 seconds. 10 seconds you're working for that water break. And it comes in five, four, three. We got to do one more. Two. One more. Push up. Way to do it. Way to go. Crush it. Water so good. I mean, like, get in, get out, right? Just make the most of your time. Okay, Third set, Snatches, also known as nml Audience favorite move Snatches. Rachel will do a clean. We're gonna target the core and shoulders. And then mountain climbers is your final hip move. Are you glad I didn't save burpees for the end? Thank goodness. That was kind of you. If I'm honest, mountain climbers are my least favorite cardio exercise. I don't know why. Rather do burpees. Okay, here we go. Alternating snatches. One heavy weight between your feet. Okay. Snatch or clean snatches all the way overhead. Clean this to the shoulder rack, and then reload. That rack is really important. Okay. Dumbbell ends between your feet. Each time, soft bend in your knees. Hips push back. Hips drive forward to get the weight overhead. The power is coming from here. Not my shoulder, not my bicep. Coming from here. Okay, One hand on your weight. 40 seconds of snatches in three, two. Let's go. Grab it. Snatch it. Racket, set, load. Switch at the bottom. Snatch, rack, set, switch. Nice work. You set that weight down with some control. There's a soft end of the knees. The hips drive forward. My heels pop off of the ground. That's how powerfully my hips are driving forward. Heels pop, thumb to armpit, and then you flip it up overhead. Dumbbell is tight to the body the entire time. I want full extension at the top. That means shoulder, elbow, knees, hips, all locked out. 10 seconds. Yes. Team, right here for five, four, three, two. And you're out. Going to keep this weight. You're going to put it in your right hand. One hand only. Three marches, one shoulder press. Hold it here. I'm going to march. Two, three.

Hold.

If you can push lower. Oh, that's heavy. You're here in three, two. Let's go. March right, left. Hold right. Push lower. Here we go. March left, right, left. Hold here. Push lower. March, 2, 3. Push lower. Can't close your eyes. You'll lose your balance. One, two, three. Stop smiling, Lindsay. Not Try that. That's what I do. 2, 3, push. Hold this. 25. 2. I'm switching your 20. Molly, sorry, I knocked your water down. We're still going. I just knocked your water down. I had to switch weights. Push down. Last four. Three, two. One more push lower. Holy bananas. Challenging 25 is not going to work for me anymore. Okay, mountain climbers. Mountain climbers. I'm gonna do these on my weights. It feels better for my wrists. Mountain climbers. High knee marches. Rachel. On off runs. What are you doing? I'm gonna do high knee marches. Okay? That's not available to you. And you want to still get that heart rate up. It's on, on, off, off, on, on, off, off, on, on, off, off. Hitting the ground, mountain climbers. 40 seconds in three, two. Let's go. Drive those knees towards your chest. Drive, drive, drive. Yes, you can. Right here. Drive those knees. Butts are low. Come on, push, Push. You got this, team. Yes. Yes. Keep pulling. One knee at a time. Halfway, halfway. 20 down, 20 to go. Yes, you can. Just keep pulling. Keep moving. One rep at a time. Don't quit. Not yet. Not yet. Final 10. You're almost there. It's 10. 9, 8. You got this. 7. Stay with it. 6. 5. 4. 3. 2. Rest. Shoulders on fire. Yeah. Way to go, team. Nice work. Back to the top, snatches. Okay, snatches, balance, shoulder press and climbers. One more time. One weight between your legs. Right hand in. Three, two. Let's go. Let's go. Snatch, rack, load. Switch at the bottom. Snatch, rack, switch at the bottom. You got it. Drive those hips forward. Heels, pop. Hips, drive. Come on, come on. Up, down. Stick with it, team. Halfway, halfway. Nice work. Come on, Big powerful move. Make it big. Nice work. You're already in the final 10. Final 10. Final 10. Let's go. Keep pushing for 5, 4, 3. 4, 2. Rest. Nice work. Nice work. I'm gonna steal one of your 20s. Thanks, Rach. Dumbbell. Left hand. Three marches, one shoulder press on the left. You're there in three, two. Let's go. March right. Left. Hold. Right. Push left. Nice. March. 2, 3. Hold here. Push lower. March, 2, 3. Find that balance. Core. Hips. Nice. Offending that standing leg. Shoulder press. Lock it out. Full extension at the top. March, 2, 3. Push. Talk about a balancing act. This is pretty much the summary of life right here. Right? Balancing it all that heavy weight can feel real heavy in those final five. Four, Three, two. Rest and recover. Nice work, climbers. Climbers. High knees or mat runs. Okay. Yes, you can. It's 40 seconds. Buy in 40 seconds, buy in team. Right here. You're there. In three. Wait, now you're there. Three, two. Climb that mountain. Drive those knees towards your chest. Yes, you can. One rep at a time. Let's go. Pull, pull, pull. You're almost there. Yes. Shoulders are stacked over wrist. Knees are driving towards that chest. 30 seconds, Molly, start thinking because you got the bonus round. It's your favorite move. It's your call. It's Molly's call. She's part of our YouTube membership community, and we love our members and we love hearing from them and we love hearing from you. Favorite move. Tell us in the comments. 10 seconds. Did it make this work out? Just keep pushing right here. 5, 4, 3, 2. Rest. Holy bananas. Holy bananas. How we feeling, Molly? Is this living up to the.

It's living up to the heart.

Okay. Okay, good. Because I'm feeling. Feeling it. It's good.

It's really good.

Feeling it, right? We had Melinda comment on this workout and say this was so effective, so challenging, but fun. She's been with us since 2020, which is awesome. How long have you been with us? Oh, yeah.

A couple years.

Yes. Yep. We love it. Okay. She said our $5.99 membership, which is if you hit that join Button on our YouTube channel, is the best money she spends every month. Loves being part of our community. We're so much stronger together. We're going to push you towards those goals because you're not going to do it alone. You need a community around you. So Molly's here and she's going to tell us what we're going to do as a community for our final minute.

I think we should do snatches, snatches, Alternating snatches, snatches.

All right, I'm going to love you for that one. I'm going to love Molly for this one.

You feel strong.

All right, we got 40 seconds of snatches. 40 seconds of snatches, and then we'll drop and we'll do a 20 second plank hold for our finisher. One minute. 40 seconds of snatchers. 20 seconds of plank or a goblet march with Rachel.

Sounds good.

40 seconds of snatches. Hands on your weight. Don't touch your sweaty belly before this. Wow. Okay. Hands on your weight. We go in three, two. Let's go. Just realize how sweaty my hand was. Here we go. Snatches is like one of the most NML loved moves you got this team.

You just feel powerful.

So big, so powerful. It is like a get the job done type of type of exercise. One that you can continually and incrementally see yourself going up in weights in which is always fun, right? Stronger together right here, guys. Come on. You got this. Finish strong. 10 seconds of snatches. Dropping into the plank. Hold for the final 20. You're there in five, four, three, two. Down with me. Plank Hold. March with Rachel. Whoo. Forearms are sweaty. Breath is heavy. Can you get those feet to touch? Come on. Pull the shoulder blades apart. Pull up on your kneecaps. Push back on your heels. Hold for five. Yes, you can. For four. Three, two, and rest. Way to go, Molly. High fives, Rachel. Let's go, team. That was one way quick and dirty to kick off the day. We're stretching. Quick and dirty was right. Clap your wings. Catch your breath. Big inhale through the nose. Reach up. Open mouth. Exhale. Drop right hand to the back. Tricep stretch. Hold here. Option. Give me a little side body bend. Open up those lats. Open up those side obliques. Back to center. Nice work. Take both hands. Palms to me. Reach. Pull the shoulder blades apart. Now do it again. Big inhale. Reach up. Exhale. Left hand reaches for the middle of the back tricep stretch. Hold here. Option. Side body bend. Open a little bit deeper. Nice work. Back to center. This time, take both hands behind your back. Interlace those fingers. Pull the knuckles away from the tailbone. Right here. Nice work. Chest expansion. Chest expansion. Hands are so sweaty. They're literally slipping apart. Right, bring your hands to your hips. Just take your neck, ear to left shoulder. Now roll right ear or right ear to right shoulder. Just back and forth. Couple neck rolls. Release that tension. Nice work, team. Okay, Molly, what's your favorite part of being a member? Standing on your left leg. Right heel. Comes to the glute quad stretch.

I like all the new. I like new workouts. I like the effectiveness. I like that I can do 20 to 30 minutes and not feel like I need to do anything else.

Yes.

It's like, that was plenty.

Yeah. We get people that say, do I really need to do anything? Switch legs outside of that 20. That 20 minute. Like, if I just had time for 20 minutes today, do I need. No, not if you gave it your old. In this 20 minutes, using these £25, it was 30 minutes. 30 minutes using. I'm gassed like, I've got nothing left besides my 8 to 10,000 steps that are going to happen. Right? Like, one workout and you are good, my friends. All right. Way to go, Molly. Nice high fives race. Nice job. You can always grab one of our longer stretching routines if you need it. Thanks. So much for sweating with you. Love to see you back on the mat. And if you are interested in becoming a member, hit that join button on our YouTube channel. We'd love to have you join our community. Awesome job knocking out that full body HIIT workout. If you loved it, hit subscribe to my channel. I've hewed up another workout you might like here. Otherwise, if you love quick and dirty workouts, you've got to try the perform 20 challenge we talked about during this workout. Find the entire playlist right here. Have a great day.