30-Minute Full Body Progressions (Strength + Power)

Good morning. Good morning. We are excited to be here with you guys. It is a beautiful, sunshiny day here in Minnesota. We have a beautiful sun coming in. Always so exciting. I hope you guys are feeling ready to go. We got a fun full body progression. So workout for you guys in the format. Lots of fun. I'm joined by the amazing Rachel. Hi. She's going to be offering modifications for this workout. Because we do scale through, we're going to go from strength to power. Ok. So if you love our base build format, Base build power, you're going to love this format. Okay. It's falling a similar format but we're going to go from strength all the way up to plyometrics. If you want to do squat jumps today, you're with me. If you don't want to leave the ground, you are with Rachel. All right, you guys, we are so excited to be here with you and we're so excited to partner with Lululemon on this workout. We are rocking their beautiful new fall colors. It kind of looks brown on Instagram and then it looks orange or orange on Instagram. Brown. On YouTube it is what they call the terracotta orange. But what's really cool is if you guys are following us on Instagram and you want to get direct links to exactly what we're wearing, our favorite training leg and our favorite training shoes as well as the top colors and all that good stuff. All you got to do is comment outfit. So just comment outfit on that Instagram live and it's going to kick you back the links exactly to what we're wearing. If you're following along on YouTube, we're going to link everything we are wearing below in the description details. All right, you guys, let's get this party started. First I got to give a couple shout outs. I saw someone's birthday on here. All right, we are joined by so many amazing of you guys. Welcome. Claire and Marlene and Lauren and and Heather. So many awesome people. But we got to give a shout out to Jackie, excited to celebrate her birthday with us. Happy birthday, Jackie. We're excited that you are here with us. It looks like she's also a member of our YouTube community. Good morning, Jennifer. Oh, my goodness. Yes. We have so many amazing people joining guys from all over. Good morning. Erin and Tanya. Welcome, welcome. Joining us from Spain. Good morning you guys. So excited to be here sweating with you. Let's get this party started with a warm up. Ready? I need good warm up today. I can use a good warm up. Let's just Start. Feet are stacked on her shoulders. Go ahead, just flap your wings out. It's going to be a fun workout, you guys. We have five circuits today. Each circuit has three exercises. Base build power. You're going to do each exercise for 30 seconds of work, followed by 15 seconds of rest. And you're going to repeat it times two. All right, let's go for some hamstring scoops. So kick out the right leg. Scoop up. Nice. Kick out the left leg. Scoop up. Nice. Stretch for the back leg. Heel hits the ground. Toes pop up towards the ceiling. Nice. Try to reach for that heel. Scoop it up nice. Stretching through that low back. Those hammies. There we go. One more each side. Nice work. Big scoops all the way up. Once you get to the top, right bridge grabs left. Up and over side. Body stretch to the right. If it feels good for you. All the way down, around today, switch it out. Up and over to the left. It feels good. All the way down, around. Nice little baby back bend. Hands come to the smaller back. Roll the shoulders back. Open up the chest. Take those feet. Shoulder with her. A little bit wider. We squat in 3, 2. Let's squat it out. Down, up. Nice. Down, up. All right. Squats are the name of the game for circuit one. You guys, we're gonna spot it out, so let's get nice and warm. Wave the heels chest up, eyes up, knees track towards those outer three toes. Drive through those heels to stand tall. Right here. Squat for four. Nice. Three squat jacks or taps in two and one. We're gonna take it right up. So wide at the bottom, narrow at the top. Wide, narrow, wide, narrow. Options. Roaches got low impact. I'm giving you high impact. Nice. Jack it out right here. Nice work, team. Let's go for four. Nice. Three. We're gonna take those legs nice and wide. Last one right here. Take it nice and wide. Nice and wide. Toes face me or slide. Yeah. Side to side. There we go. Side to side. Nice. Driving back up that knee. Rib cage to thigh, ribcage to thigh. And then drive. Here we go. Drive. Nice. Go. Four, three, two and one. Let's take a nice wide leg forward. Fold toes, face me. Let it all hang heavy. Nice. That feels good. Put your hands, step back. Find yourself in a high plank position. Shoulder stack over wrist. Nice. Pull up on your kneecaps. Push back on your heels. Opposite. Always drop to those knees. Shoulder taps opposite hand. Opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2. 1, 2. Push ups. These are toes. Take it down. Go down. Up Push up and back down. Dog, pedal up those heels. Pedal, pedal big. Inhale to the toes. Exhale down to the calves. Now knee bends. Drop the knees and lift. Drop and lift. Right here before. Nice. Three. Yes. Two and one. Shift that forward. Find that high plank. Spider man stepping right foot outside. Right hand. Drop the left hip. Switch it out. Left foot outside. Left hand. Drop the right hip. Nice. Opening up those hips. Big Spider man, step outside to side. Right there. Opening up those hips with each step, dropping the opposing hip to the ground. There we go. This time, hold right foot outside right hand. Hold it here. Nice twist. Now, can you reach through? Like you're threading the needle. Reach across. Ooh, that feels good. Now reach it back. Open. One more time. Reach through and reach it back. Open. Set it down. Switch it out. Left foot outside, left hand. Hold it here. Easy twist. Try and thread that needle. Open it back up. Nice. Always gotta keep you on your toes. Always gotta keep you on your toes. Get used to the warm ups. Here we go. Set it down. Nice work. Drop to all fours. Little cat. Cow. Drop the belly. Lift the chin. Reverse it. Tuck the spine up towards the ceiling. Tuck the chin towards the chest. Nice. Coming up here. Right foot steps out. Tuck the back toes under. Hold. A nice low lunge for three. Split lunge. And two and one. Take it down and up. Down and up. There we go. Driving through that front heel back. He drops towards that ground. Go forward. Nice. Three. You got it. Two and one. Now, can you balance on the right leg? Left knee comes up. Can you give me a single leg dead tap the ground and then drive up to that knee. Hinge, hinge, hinge. Tap and drive. Nice work. Hinge, hinge, hinge. Tap and drive. Nice. Two more, two more. And drive. Hips stay square. Straight line from the head to toe. Drive High knees, high knees. Get them up, get them up, get them up. For eight. Seven, Six. You got it. Five, Four. Three. Two, one. Left foot forward, right leg back. Find that, the lunge. Hold. Hold it here for three. Two. Split lunge. Here we go. Take it down and up. Drop that back knee towards the ground. Then drive through that front heel. Down, up. Nice. You got it. Right here. Go. 4, 3. Back to single leg. Deadlift. Last one. Nice balancing on the left foot this time. Right leg, shoot back or stay with Rachel. Drive the knee up. Balance, balance. Drive the knee up. Nice. Your back hip stay square. Shoulders stay square. This is my harder side. I can clearly tell. Nice work. Two more, two more, two more, two more. Drive up. Last one. Nice. Back to high knees. Run it. 8, 7, 6. You got it. 5, 4. Take it side to side. Drive, drive, drive, drive, drive. Hold. Drive, drive, hold. Drive, drive, hold. Drive, drive, hold. Nice. Four, two, one. You are Rach. I'm warm. She is warm. I hope you are warm at home. If not, there's no pause button. We're live, so you just gotta jump in. No, I'm kidding. Feel free to continue tomorrow if you need to. We're jumping into our first circuit. Yes, you guys, these always stay live. You can come back. Nice work. Welcome. Louisa. Can't wait to do this later after work. Absolutely. Love the outfits. Thank you. We're loving these new fall colors. We have pockets, right? And pockets. Pockets. You guys, these leggings were hands down our number one seller last week. They're my favorite training legging and there are some that we made. Too much. Section. Woo. Woo. Pro tip, pro tip. Okay, first circuit. We go legs, arms, core. Legs, arms, five circuit. We start in legs, goblet, squat, or every nice heavy weight you want. You're going to start. Base move. It's just a goblet squat. 30 seconds on, 15 seconds off. You are just squatting right here. If you've got lighter weights, you can take two. You can double them up right there. And then we're gonna go from that into a build. I'm gonna do one goblet squat, one squat jack, one and one. Rachel's gonna give you the tap and then we're gonna go to power. I'm gonna save that. Sometimes it's a mystery. We gotta keep you with us. Here we go. Battle squats. 30 seconds. Elbows are in nice and tight. The dumbbells connected to collarbone and sternum. We squat in three, two. Let's go. Take it down and out. Nice. You can go nice and heavy here. It's 30 seconds, guys. You're only here for 30 seconds. Yes. 30 seconds of gobble squats. This is your base, your strength. Move. Elbows are falling inside those knees. Power is driving through those heels to stand you tall. Yes. Right there. Here we go. 10 seconds on the squat. 10 seconds. Nice work. Finish it. Final 5, 4, 3, 2. Give me one more. Nice work. Now I'm gonna do one goblet squat, one squat jack, one goblet squat, one squat jack. We're gonna pick it up. That is your build. This is your build. Okay, Build in three and two. Let's go. One goblet squat. If you're with me, one jack or tap with Rachel. Nice. This is your build. If you need to Lower the weights or drop the weights. You can one in one, one squat, one squat jack. Progressions is the name of the game today. We progress from strength to a little bit more to a little bit more base. Build power. This is your build move number two. You got 10 seconds. 10 seconds. Nice. We're gonna drop the weight for power in 4, 3, 2 and 1. I'm gonna drop the weight. Good old squat jumps, guys. Power with me. Squat jumps with Rachel. Squat reach option, add a calf raise. If you're with me, you're jumping. If you're with Rachel, you're reaching. We go in three, two. Let's go. Come on. Yes, you can. You can do anything. 30 seconds. Come on. This is your power. Meant to add some and raise your heart rate. 30 seconds. 30 seconds, team. Halfway there. Feel those legs. There they are. Ten. Ten seconds. Let's go. Keep pushing. Last five, four, three, two. And you're out. Holy bananas. Squat jumps out of the gate in circuit one. How we feeling repeated? Okay, guys, repeat it. Jackie is 65 today. Happy birthday. Birthday. 65 and feeling strong. Quick sip of water, back to the top. Goblet squats, 30 seconds. On you go in three, two. Let's go. Down and up. Nice drive to the heels. Stand nice and tall. Full extension. Top, hips, knees, ankles. Three point extension. Nice. No chicken wings. Keep those elbows nice and tight. You control that weight right here. Battle 10, final 10. Let's go. Nice. Keep pushing. Last 5, 4, 3, 2 and 1. Rest, rest. You know the drill. We build one squat, one squat jack. You hear those baby foods? That's my. My 17 month old upstairs is running a little fever, so he's home from school today. We go in three, two. Let's go. One golf squat, one squat jack. Right? Thank goodness grandma came to the rescue. So we can still come at you guys with a nice live workout. Come on, come on. I know a lot of you are working out at home with your kiddos right beside you, showing them just how strong mom is right here. Let's go. What would it look like? Bicep? 10 more seconds. 10 more seconds in your build. Finish it. 5, 4, 3, 2 and 1. Weights are down. Round for 15 squat jumps with me. Here we go. Squat and reach with Rachel. Close up circuit one. Close up circuit one. You go in three, two, one. I'm laughing because I feel like these always. I just have like squat jumps in every workout now. I'm getting older, I do a lot less jumping and I'm like, holy bananas. There's 30 seconds of squat Jacks harder for squat jumps. It is challenging. Woo. Someone tagged me in like a meme yesterday and it said my goal is to be the lowest hacked leader in a workout video. Like, this is Rachel. She refuses to jump. That's fine. Come on, guys. Three, two and one. You do not have to jump. That's me to get a good workout. Holly Bananas. Circuit one out of the gates. Heart rate is high. Nice work, guys. You are so awesome. So awesome. Arms. If those legs are break, we're going to arms. Man, my heart rate's high. I'm gonna blame it on the lack of sleep I got with the teething baby that's upstairs. I swear, if you don't recover as well, I wake up and my heart rate actually gets tired. Recovery is so important. So important. Right, arms back rows we go. Rows. Clean and press. My favorite upper body move. And I'm gonna leave number three as a surprise. Every circuit. We'll leave it as a surprise. Let's go. Reverse grip. Palms face me. Soft bend in those knees. Hinge over, Load the legs, load the hips. Back row. 30 seconds. In three, two. Let's go. Elbows to hips. Right there. Oh. I want you to hold and squeeze at the top for a moment. Yes. Pause, squeeze. Lower with control. Pause, squeeze. Lower. Control. You gotta be able to hold at the top for that microsecond. Guys. Control those weights. You are in control of the weights the entire time in these strength moves. 10 seconds here. Go. Heavy back is our largest muscle group in the upper body final four. Three, two and one. I'm gonna try and stick with these twenties. Palms face in, narrow row you go. Row. Clean. Push for 30 seconds. For 30 seconds you go inside. Here we go. Three, two, hinge, row, clean. Push. Can do a tiny two inch dip and drive on that shoulder press. Push. Nice. The big power move. Row, clean. Push. Naturally, I can row more than I can shoulder press, right? My back is a larger muscle group than my shoulders, so use those legs a little bit on that shoulder press. Go heavy. Last four. Three, two and one. Bananas. If you're with me, it's the woman maker. Push up. Row. Row. Curl, press. Rachel's got an awesome modification. This is your power. You're there in three. In two, let's go. Here we go. Push up on the right, on the left. One, curl. Push. You guys love this move. You love it. That's why we built it in row, row. You're not gonna get a lot of reps in 30 seconds. Come on, push yourself. Push up. Break it down. One. Move At a time. Five, four, three, two. You're out. These circuits, you know, you write a workout in your life. Good. And now I'm doing it and I'm like, this is not good. This is tall. Well, it just builds. The burn just builds, right? Keeps building in. 15 seconds is not a lot of rest when you're using heavy weights. Remember, try to sit in my 20s. Back to rows this time. Narrow grip, palms face in. Row, row. You got 30 seconds of rows. Grab your weight. Stop bending your knees. Load those weights right here by your knees. You go in three, two. Let's roll. Nice. Elbow to hip. Think nice. Look loose. You're working the back here. The tighter the grip, the more bicep. Looser, more back. You got it. Nice work. Keep rowing. One rep at a time. Right here. Nice. Elbows to hips. 10 more seconds. Yes, you can stay with me right here. Final five, four, three, two and one. Weights are down. Woman maker, if you're with me, push up. Oh, gosh. Thank goodness. Rachel, you're going to jump right in. Come on. My board. This is your build. Rope clean press, palms face in. In three, in two. Let's go. One, Row, one. Clean and push. Nice. Take it down. Row clean. Press rack, reload. Row clean press, rack and low. Come on. It's your build. Nice. It's strength. 10 seconds. Yes, you can. Let's go upward body. Final 5, 4, 3, 2. You're out. Now we go, woman maker. Now we go, woman maker. To close out. Circuit two. Close out. Circuit two. Push up. Row, row, curl, press. If you don't want to hit the ground, follow Rachel. We go in three, two. Let's roll. Push up. Row, row, squat, curl, press. This is a whole bananas workout. Seriously. I think we got fully bananas in sprinkled one. That hasn't happened in a while. No. 10 seconds, team. What would it. Come on. What's your 10 seconds look like today? 5, 4, 3, 2. You're out. There you go. I'm on the struggle bus today. How are you doing at home? How we feeling? Two circuits down, two circuits down. First live for Larissa. Hey, hey, Larissa. She's also a YTM member, part of our YouTube community. I love it. Welcome. Lori says she's thankful for Rachel. Low impact. All right, guys, core, core, non traditional core as always. Here we go. Bring the leg deadlift. Okay, right leg forward. Left leg floats or staggers like we did in the warm up. Single leg deadlift. Knee drive. That's core move one. That's your base. We'll show you the build. We're gonna go into a snatch. Let's hand the right side. Hand on the right. Dumbbell. Right hand on the dumbbell. That's what I meant. Snatch or clean march on the opposite leg. Still stages on one side. This is a unilateral circuit for core. We'll do the other side second time through. Single leg, dead. That option. Stagger with Rachel. Here we go. Back them up. Single leg deadlift. Crush those oranges in those armpits. We go in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Drive through the heel. Single leg or stagger deadlift with a knee drive. What I like to think about here to keep my balance and keep my hips square. Making a tripod with my foot, big toe, pinky, heel. Make a tripod with your foot, big toe, pinky and heel connected to the mat. Right here. You're in it for 5, 4, 3, 2, and 1. There's your non traditional core for the day. Down to one weight, it's a snatch or a clean. A snatcher. A clean snatches overhead, Clean this to the shoulder, march on the opposite leg. Just your right hand. Snatches or cleans in three, two, let's go. Find that weight. Snatch or clean march on the left. Rack, roll, load. Snatch or clean March, rack, reload. This is your build. Your build. We went from single leg, deadlift, snatch and march. Hello, abs. Nice. What's your power going to be, Rachel? I love this move. This is so fun. I do. I think we built it into Both our strong 20 and our stronger 25 programs. 3, 2, and 1. No equipment. No equipment for your power. Good old Heisman runner. Chop, chop, crunch. Chop, chop, crunch. Chop, chop, crunch. Take a giant step. Right, push, left, push left in three, two, let's go. Chop, chop, crunch. Off of elbow knee. Run, run, crunch. Run, run, crunch. This is your power. Standing core off the floor. Because I know we have a lot of standing corners in our audience. Come on, come on. Nice work. Nice. Run, run, crunch. Run, run, crunch. What would it look like? I said 10 more seconds. Yes, you can. Yes, you can. Push it. 5, 4, 3, 2, 1. Nice work. Circuit 3, Circuit 3. Back to the top. Switching sides. Left foot on the ground. Right foot floats. Single leg deadlift on the left. Single leg deadlift option. Standing with Rachel. Stagger with Rachel. Make that tripod with your left foot. Big toe, pinky, heel. That's your tripod. Here we go. Crush those oranges. Activate the lat. Three, two, let's go. Hinge, hinge, Hinge, hinge. Nice. I'm thinking drive that back heel towards that wall behind me. Right heel go straight back towards that wall behind me. Hips stay square because of this tripod on that left foot. Nice work. Single leg deadlift is hard. Whole lot of core, whole lot of back. Oh. 10 seconds. Team taps. I just tapped. Gotta do a push up for that one. I tried to look up at the camera, totally lost it. 3, 2, and 1. Nice work. All right, snatch and march. Just my left hand. Snatches or cleanse? Just my right knee marches. Snatch on the left, march on the right. We go in three and two. Let's go. This is your build. This is your build. Uneven load, guys. March. This is your core build. Nice work. We're back on legs after this, guys. We're back on legs. Finish up. Burpee three. Nice and strong right here. Nice. Come on. Ten more seconds in this move. Ten more. You got this. Last five. Four, three, two and one. No weights. Weights are down. Weights are down. Mine's been runner giant. Step left. Chop, chop, drive. Crunch opposite knee to elbow. Chop, chop, drive. We go in three. Push left in two and one. Chop, chop, drive. Come on. You got 30 seconds. 30 seconds. Push your pace right here. Yes, you can. This is your power. This is your power. Add some intensity. Nice work, guys. What would it look like if I. For 10 more seconds. 10 more seconds. Yes. Last 5, 4, 3, 2 and 1. Here we go. Nice foot. Bridge. High fives to you at home. Crushing it, crushing it. Core off the floor is the best, says Alice. That's for you. Oh, my goodness. We only got two bananas from Oregon girl. Only two. Only two. Lindsay said challenge accepted. Here we go. Accepted. Circuit three. Move three. Definitely gonna take you to four. Just wait. Legs split. Lunge. Right leg forward. Left leg back. Right leg forward. Left leg back. Just down. Up. Right here. Down, up. Grab those heavy weights. Those feet stay stable. 30 seconds. In three, two. Let's go. Nice. Down and up. Dropping that back knee towards the ground. Shoulders are staying stacked over hips. Driving through that front heel. Think down the control. Power through the heel. Down drive. Power through that front heel. Power through that front heel. Nice work, guys. 10 seconds. You only do each leg once. Finish. 5, 4, 4, 3, 2. One more. Nice work. Dropped one way. We'll keep right leg stable in the front. Left leg is going to move. Curtsy, lunge, lateral lunge. You guys love this move, so we're bringing it back. This is your build. In three. In two, let's go. Curtsy on the left. Lateral lunge. Curtsy, rack, lateral. Nice work. Your pace or tempo. It's your build, so you're working. Right glute here, left glute here. Right glute here. Left glute here. Nice Switching that load from leg to leg. Come on. 10 seconds. You got it. Let's go, team. Last five, four, three, two and one. All right, if you're with me, lunge jumps. If you're with Rachel, knee slams. Need my towel for this. 30 seconds. I gotta get my mind right. Get ready. Here come your bananas. You can do anything for 30 seconds. They say we go in three, two. Let's go. Switch, switch, switch, switch. Come on. In 30 seconds, option you can be at pulse, pulse, switch, pulse, pulse. Or you can together drop. Together, drop. Lots of ways to modify the lunge drop. Come on, come on. Yes, you can. What would those left by the 10. 9, 8. You got this. 7. Yes, you can. 6, 5, 4. 3, 2, 1. Go to the lens. Holy bananas. How we feeling now, Oregon girl? Tell me I got three. She gives me three. She gives me three. I don't know. I'm at a four at level four today. Where are you guys at? Nice work. Here we go. Back to top. Split lunge. Switching legs. I challenge you, Oregon girl. Pick up your 20s. Come on. Left foot forward, right foot back. Split lunge in three, two. Let's go. She's gotta be in her 20s. I can't. Down. Drive through that front heel. Down and drive. I love it. Little friendly dancer on the wise. That's gonna be some fun. That's good. A little competitive. You know, I love our community. Keeps us going. So sick and fun. You guys challenge me to show up and give my best. Let's go. 10 seconds. Yes. You got this. Right here. Down, up, finish. Five, four, three, two and one. One weight. One weight. Left leg stays. Right leg moves. Curtsy, lunge. Lateral lunge. Curtsy, lateral. Left foot planted. Right foot moves. Dumbbell right hand. Three, two. Let's go. Curtsy, rack and level. Curtsy, rack and lateral. Nice work, guys. One rep at a time. One rep at a time. Come on. Come on. If you gotta slow this down so you can give me all you got for lunch. Ups. You do that. Come on. 10 seconds. 10 seconds. Yes, you can. Right here. Last five. Four, three, two, and you're out. Rest for 15. Rest for 15. Let that heart rate come down so it's got somewhere to go. You got to push yourself. Circuit board, move. Three. This is it. Close out. Circuit board. Ready to close it out, Rach. Finish it say, yes, I can. Yes. I'm giving you an extra three seconds. You better enjoy it. We jump in three, two. Let's go. Come on. Your best 30. Your best 30 right here. Close it out. I just saw four bananas come up. I just got four bananas. Yes. Here we go. Come on. Push it. Finish. So stink it strong. What would it look like If I said 10, 9, 8, 7, 6. Come on. 5, 4, 3, 2, 1. Holy bananas. I cannot wait to show you guys our new holy bananas merch. That is coming soon. I need a pair of socks that say holy bananas right now, because that is where I'm at. We got four bananas from Jennifer. We got four bananas from Oregon girl Megan. Picked up 25 pounds. Yes. You guys so strong. One more circuit. Yes. What do you say? One more circuit in his arms, right? We go overhead triceps. We go push up army crawl. We're gonna get out of here without push ups. Rachel's got a bob for you if you don't love push ups. All right, here we go. Overhead tricep. 30 seconds. Starting to think I want to drop this 20. We'll see. I found the contemplation, Rachel. I really thought about it. Lindsay got in her head. She said, you've been using the same weight for a year. It's time to change. Yes. And I said that. Was that me? She was talking to me right now. Oh, I love it. Here we go, guys. We'll try 30 seconds. That's all you do. You do your best, you Forget the rest. 30 seconds, overhead triceps in three, two. Let's go. Bend. Extend soft bend in those knees. Big cue here, that always helps me, is if I came up to you right now and I punched you in the gut, what would you do? You would go and you would tuck your hips under your ribs. You would decrease the space from here to here. That is what I want you to do right here. I want you to decrease that space down and up. 10 seconds, guys. 10 seconds. Yes, you can final five, four, five, three, two, and one. Nice work. If you're with me, it is one push up, one army crawl. If you're with Rachel, I'll go this way. I'll go this way for you, Rach. You're giving me one wide press, one narrow chest press. Follow Rachel, Follow me. We go in three, two. Let's go. One. Push up one. Arm across four on four, palm palms high to a plank. Low, low, high, high. This is your build. We're hitting chest and triceps primarily in this circuit. Right here. Chest and triceps. A lot of core belts in there, too. Little bonus for you. Add that sweat towel because it's getting sweaty in here. Last circuit. Come on. Finish strong. Last five, four, three, two. You're out. Nice work. You're on the back for both. Number three. We did this in the OG cardio and core workout. You guys wanted to bring it back, so here it is. Remember the pink biker shorts down that one hand, doesn't matter which one, you'll do the other one. Next time. If you're with me, you push and crunch. One sided. If you're with Rachel, crunch and leg kick out. We go in three, two. Let's go. So one push, one crunch. One push, one crunch. Nice, Rachel. Back stays on the mat. Legs extend away from the body in order to make it hard. It's hard, right? It's meant to be that uneven load. 10 seconds. I'm gonna go straight legs. I can't get enough anymore. Five, four, three, two and one. That's good. Circuit Five. Okay, move three. We should probably be hitting your workout. I did. She did. Back to triceps, guys. Back to triceps. This is it. There's no bonus move. There's no bonus move. I want you to give your best for these three moves. This is it. Overhead triceps push up, army crawl. Single arm press and crunch. This is it. 3, 2. Let's go. Bend. Extend. 30 seconds. 30 seconds. Remove 1 minute and 30 seconds of work and you're done with your workout for the day. Say yes. Come on. Finish strong. Right here. Final ten, nine. Come on. You got this. Yes, you can. Five, four, three, two. Last one. Awesome job, guys. Awesome job. Here's me. One push up. One army crawl. Here's Rachel. You're on your back. One wide, one narrow chest press. Here we go. Finish it. We go in three. In two. Let's go there. One push up. One army crawl. Nice work, team. One, push up. Can you alternate that lead arm as you drop to the ground? Nice work. Stay in. It's hard. It's tough. You're strong. Yes, you are. Lead with that chest exhale to push you up away from the ground. Come on. Last five. Four, Three, two, and you're out. Hold it for gas. Final row, dumbbell. Other arm. Doesn't matter. Just opposite armor, what you did last time. One press, one crunch. Finish it. Three, two, and one. Nice work, guys. Yes. You can finish strong right here. It's your last 30. Your last 30 seconds. All you got. Come on, come on. Nice work, team. Bring it home. Last. 10, 9. You got this finish. 5, 4, 3, 2, and 1. We did it. That was stinking hard. Harder than I thought when I did that workout last night. Holy bananas. You guys are awesome. We got four bananas from Jenny and Carmelia and Jennifer and Oregon girl. Nice work. Courtney says she loves the beer shorts. One of her favorites. I love it. You guys are awesome. You crushed it. Let's stretch. Let's stretch. I need some water. I like it. I like where you were at, Rachel. I'm taking my towel with me. Let's go to the ground. Let's go to the ground. I'm going to my backside. We're going to stretch it out because that feels appropriate today. Take the towel, loop it around the left foot. Right leg goes long. Nice little pull. Flex the toes towards the face. Nice little hammy stretch right there. Those snatches and single leg deadlifts. You guys crush this workout. I am so stinking proud of you. Awesome work. Nice job. Now bring that knee in. Just give the knee a hug. Take it across the body. Nice little spinal rotation. Awesome job. So proud of you again. You want links directly to our outfit? We're wearing the new Lululemon fall colors. Go ahead. Comment outfit on Instagram and we'll shoot them right to you. Comment outfit on Instagram live will shoot them right to you. If you're on YouTube, they're going to be linked in the description below. Switch it out. Loop the other foot. One leg long. Pull those toes towards your face. Nice hamstring stretch. Awesome job. If you're part of our YouTube community, joining our YouTube community, you get access to more live workouts, right? We love it. Live workouts and we go live at you next week. Bring across the body with a live nutrition chat. We bring on nutrition experts once a month. That's next Monday the 23rd. Make sure you check out our members community chat tab if you're a part of our membership program to find out when that is going to be happening. We excited to come out here to death. Nice work. Go ahead, cross your ankles through that rolls. And don't worry, we're going to be coming at you guys live again to Everybody on Halloween, October 31st. Maybe we'll wear some costumes. I don't know. Who knows? Maybe we'll wear a costume. Let's go for a nice little tabletop. Drop the belly with the chin. Reverse it. Spine up towards the ceiling. Tuck the chin towards the chest. Find a nice neutral spine. Tuck the toes, push up and get back down. Dog pummel out those heels. Nice. Press your chest towards your thighs. Then walk your hands back to meet your feet. Nice. Little rag doll. Opposite arms, elbows, whatever. Let it all hang heavy. Bend at the knees. Roll one vertebrae at a time. When you get to the top, two minute shoulder rolls. Up, back and down. Up, back and down. Way to go. Raise. Way to go. Team nml. You guys crushed today's live workout. I was definitely on the struggle bus. That was way harder than I had anticipated. Kicked my booty. But we're better for it. Stronger together. You guys, thanks so much for joining us. Always excited. Rachel said. My husband said I'm sweatier than normal if that tells you anything. Me too, Rachel. I am very, very, very sweaty. That was a tough one. Nice work. Awesome job, Riley. Way to go. First live workout. She made it. Awesome job, Riley. So excited to have you with us. Nice. We have people joining who said I didn't do it, but I'm ready to say holy bananas later. I love that. Awesome work, Larissa and Jennifer and Lori. That was definitely a struggle for me too. I hear you, Lori. Awesome job. We'd like to thank Mickey Mouse Funhouse for sponsoring this workout. Hey, I love it. You get your 30 minutes in, Mom. You do what you got to do. Awesome job, you guys. Thanks for joining us and sweating with us. We're so excited to be here and we'll be live with you guys again at the end of this month. Make sure if you're not already subscribed to our email newsletter, you do that. That's where we share all of our live workouts. You stay on track with us. Our free 7 day workout plans every single week landing in your inbox. Have a great rest of your day. Thanks for being here and we will see you in a couple weeks. Bye, guys. Awesome work joining us on Instagram. Have a wonderful rest of your day. We'll see you guys in a couple weeks. Oops. I didn't think I ended. I didn't end it.