30-Minute Full Body Pyramid Workout: Day 5

Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your full body dumbbell pyramid workout. It's gonna be a holy bananas workout. And I am joined by the amazing Rachel.

Hi.

Rachel's gonna be offering modifications so you can take this workout at your pace, your level. We have a set of dumbbells, and that is it. I'm using a 15 pound set of dumbbells throughout this entire workout because it is gonna be a challenging one. Okay. So pick a weight that you can stick with and. And let's just get after this thing and tackle it. You guys love pyramid workouts. If you've never done them before. Welcome. You're going to enjoy this. We have five moves in today's pyramid workout. You do the five exercises for 30 seconds of work, and then you rest for 30 seconds. But we stack on so your work time increases. It goes from 30 seconds to 1 minute to 132 minutes. We climb all the way up, stacking all five moves on top of each other. Like I said, if you've never done it before, don't worry. You just follow along. It's going to be a lot of fun.

A fun challenge. That's for sure.

A fun challenge.

Fun challenge.

Good attitude, Rachel. A fun challenge. All right, you guys, let's get our bodies warm. So we're ready to do this workout. We're going to walk through some of the moves we're going to do in today's workout, but we're going to just get started with a functional warmup. Feet stacked underneath my hips. Big inhale. Reach up. Nice and tall.

Exhale, baby.

Back bend. Take it down. Just flap those wings. Get some blood. Pump in. Open up the chest. The shoulders. Nice. Take your hands just right to the middle of your low back and just roll the shoulders down. And back. Chest expansion with a little slight back bend. Awesome. That feels good. All right, number 10, you got two weights right here racked on your shoulders. You're going to go squat, squat, stand tall.

Push, push.

Like I said, it's a functional warmup. We're walking through the moves you're going to do. This is the base move in your pyramid. It goes two squats. Nice. Right into two shoulder presses. All right. You can always do this with one weight. You pick your poison to push. Nice. Two more right here.

Down, up.

Driving those knees towards those outer three toes.

On the squats.

Drive through those heels to stand you tall. Last one here. Nice.

Awesome.

From here, give me a nice forward fold.

Fingertips reach the ground.

Plant your Hands on the ground if you can. Step back. Find a nice high plank position.

From here we're going to do some.

Spider man step ins to open the hips. So right foot steps outside right hand. Switch it out. Left foot steps outside left hand.

Switch it out.

Right foot outside right hand.

Switch it out.

Left foot outside left hand.

Nice.

Right there. One more each way. Right foot outside right hand. Nice. Now step that right foot outside the right hand and hold it here. Give me a nice easy twist. Gaze is going to follow the fingertips.

Looking up towards the sky.

Drop the elbow down towards the calf, shin, shoe, ankle, whatever you got. Today you're just thinking about opening those hips.

Open it back up.

Plant the hand. Set it down. Step back. Switch. Left side.

Big reach. Easy twist.

Nice.

Elbow drops.

Cast shinshu.

Open it back up. Nice.

Set it down. Step back. Find that high plank. Nice. From here you're going to give me a push up. Walk your feet in. Knees hover.

Bear crawl. Row and row.

Step back. Find the push up.

Push up. Knees or toes. Step in. Bear crawl. Row and row.

One more. Step back.

Pushup. Step in. Bear crawl.

Row and row. Nice. Now drop those knees down to the ground. Tabletop position here. Little cat cow. Drop the belly. Lift the chin. Reverse the spine. Goes up towards the ceiling. Tuck the chin. Bring it back. Find a nice neutral spine. Neutral tabletop here. Take the right hand behind the head. T spine rotations. Drop the elbow. Open and rotate. Drop, open and rotate.

Nice.

As you rotate, open gaze follows that elbow up towards the ceiling. Can you get a little bit more open with each rotation? Hold at the top for a moment. Two more here. Nice. Last one here.

Nice.

Now let's get those hips. Knee. Right knee is going to draw hip circles. So big hip circle. And then reverse that hip circle.

Taking that hip through a nice big.

Full range of motion here. Nice big hip circles. Two more with this knee. Awesome. Drawing that big circle with that knee. One more big rotation. Bring it back. Same thing. Other side. Go ahead. Right here. Left hand behind the head. Drop and open. Drop and open.

Nice.

Rotating through that spine. Two more on this side. Big exhale as you reach. Open. Set it back down. Left hip is going to do those. Opens now. Same thing. Draw a big circle with that left knee. Reverse the circle.

You're trying to take your hip through.

A full range of motion here. Slow and steady. Drawing those big hip circles. Big hip circle. Reverse it. One more here. One more. Big hip circle. Nice. Reverse it. Nice. Step back. Find that high plank position.

Again.

Slow burpee. Step in so Step the right foot, the left foot. Stand up, take it down. Switch that lead foot.

Go left, then right.

Stand up, take it down. Nice. One more each way. Right, left.

Here we go.

Nice. Last one, right here. Last one, right here.

Big steps all the way up.

Nice. Once we get to the top, we're going to walk those feet in. We're going curtsy lunges. Okay? So alternating curtsy, lunge, step the leg behind. Stand tall, curtsy, stand tall.

Nice.

If I had weights, my hands. Bicep curl, at the top. Again, walking through those moves. Curtsy, lunge, bicep curl, curtsy, lunge, bicep curl, curtsy. Nice. You guys have been asking for more curtsy lunges. Here they are bringing them to you. Nice. One more each way. One more each way.

Nice.

From here, you're going to stand tall. Feet are stacked underneath the shoulders. We tend to have weights right here. Hinge, swing, hinge, swing, hinge. Nice.

Hinge.

Drive through the heels to stand. Be tall, swinging those weights right up to shoulder height. You're going to do four swings right into four overhead marches right here.

We'll go 4, 3, 2, 1.

I'm going to swing my weights overhead.

March.

1, 2, 3, 4.

Do it again. Hinge, go.

4, 3, 2.

Swing them up.

Overhead.

March, 4, 3, 2, 1.

Nice work. So you can rack those weights at the shoulders or overhead. Those are your moves. You ready, Rach?

I love getting a preview in the warm up. Those are my favorite.

Yes.

Right? My heart rate's already starting to get a little bit high, so I'm a little nervous. Grab some water. Grab the weights you want to use. We're going to start at the bottom of our pyramid.

First move, two squats.

You can front rack the weights here or at your side. Two shoulder press.

Down, up, down.

Hold at the top. Drive and drive.

Two and two. Two squats.

Two shoulder presses. Are you ready, Rachel?

Let's go. We gotta just start, you know, we gotta do it.

Rip the band aid off and jump.

Into the pyramid workout, right? You're going to feel better once you get to the top. It's 30 seconds for this first move. All right? I'm going to front rack my weights right here at my shoulders. Two squats, two shoulder presses. 30 seconds.

We go in three, two. Let's go.

Down, drive through the heels. Down, drive through the heels. Hold at the top.

Push, push.

Nice. Down, drive, drive.

Now you can stick with a stick shoulder, a strict shoulder press like we're doing right here.

Option, you could go for a little dip.

Drive little 2 inch dip, push, push a little push. Press up to you. Nice. You got 10 more seconds here, then you're going to get a 30 second break.

If you've never done a pyramid before.

This first rest is going to feel long.

3, 2, 1.

Trust me, you're going to want the rest. I'm going to set the weights down. Rest. Now we're going to stack on. So you're going to start with that first move. Two squats, two shoulder presses or push presses. And then from there we're gonna go right down to the ground. You're gonna give me two push ups.

Down, hook, down, up, step or jump in bear crawl. Row, row. Two push ups to two rows.

We stack them on. Okay, so now it's one minute of work. Two squats, two shoulder press right into two push ups. Two bear crawl rows.

Two, two.

Format today.

Two, two, double up. You're on in three, two, three, go.

Start with those squats.

Down, up, down. Drive through the heels.

Push, push.

I'm going to go for that little dip drive because these shoulders are going to get spicy today.

Push, push.

Adding my legs a little bit on that shoulder press. Your pace, your tempo. Come on.

Push, push.

Nice.

Squat, squat.

Nice.

You got 10 seconds here on this move. You're going right to the floor. Right to the floor. Two pushups, two bear crawl rows. That's where we go. In five, four, three, two. Hit the deck. Here we go. Here we go. Two push ups.

Come on.

Down, up, down. So now you're 30 seconds of work here. One minute of consecutive work. 30, 30.

Stack them on.

These are going to get spicy today.

Especially if you did push ups yesterday like I did. Here we go.

Down, down.

Come on.

Nice work, team. Yes you can. Right here, Finish. Three, two, you're out.

Holy bananas. All right, now you're gonna stack on squats right into the push ups and rows. Best way to get up off the ground. Rach.

Burpees, baby.

Yes. Okay, you're gonna do dumbbell burpees. Option yours, Rachel. You can walk them or jump them.

Stand up here.

Option you can go to a double press.

Boom.

Clean those weights up overhead.

This is where we say hold bananas, guys. Three moves. Three moves. You ready to stack them? Two squats, two shoulder presses. Grab your weights because you're on in three. Two. Let's stack them. Come on. Two squats right into two presses.

Nice.

Then we go push up rows and.

Then we go burpees.

This is when it starts to add up. That 30 seconds starts to feel like a shorter Break.

Those shoulders are gonna be feeling it today, guys.

10 seconds here.

Come on.

5, 4. Hit the deck in 3, 2. Hit the deck. 2 push ups. 2 bear crawl rows. Let's go, come on. Down, up, down, hook, separate. Jump those feet in. Row right, row left. Here we go. Push up, push up. It's gonna get hard. It's gonna get hard. Get those knees hovering up the mat.

Option, drop to the knees for the.

Push up, then pop those knees in for the rows. Come on, come on. Yes, you can. What would it look like?

It.

I said five more seconds. Burpees. Oh, I forgot to jump into bear crawl in three, two. Let's go, burpee. I'm going double press. Come on. 30 seconds. You can walk them, you can jump them. Dumbbell burpees. You can clean those weights overhead. 10 seconds here. 5, 4, 3, 2. You're out. Break for 30. Break for 30. You're doing those three moves. You're a stack on move number four. Curtsy lunge, bicep curl.

Okay, we practice in the warm up.

Right.

Step behind, curl at the top, step behind, curl at the top.

Ten seconds, we start. Two squats, two shoulder presses, two push ups, two rows. Burpees, grab your weights. We go in three, two. Let's go, Rach. Two squats.

This is where it gets tough.

You just gotta settle in, find your rhythm. One rep at a time. Pyramids are not easy. You gotta break them down. One rep at a time. One move at a time. One rep. Come on.

10 seconds on this move.

Hit the deck. Two push ups, two bear crawl rows. In five, four, three, two. Hit the deck, come on. Two punch ups.

Down.

Lead with that chest. Come on, Hopper. Step in. Bear crawl. Row, row.

My shoulders are getting spicy. I'm gonna drop to the knees for the push ups. Pop it in.

Row, row. You got this.

Pyramids always get me on push ups.

They bring me to my knees, literally and figuratively. Dumbbell burpees option. Add that double press in three, two. Let's go, burpees. Nice. If you're with me, driving through those heels, using those hips and legs.

Drive those weights up overhead.

Come on. Yes, you can. Yes, you can. 10 seconds on the burpee, then we go curtsy, lunge, curts, bicep curl in five, four, three, two. Curtsy curl. Super.

Slow it down.

Slow it down, catch your breath.

Slow it down, catch your breath.

This is move 4 of 5 in the pyramid.

Holy bananas.

Holy bananas. I'm gonna slow this one down because move five again.

10 seconds.

You guys come on. Yes, you can. 30 second break. In five, four, three, two. Weights are down.

There we go.

Move.

Four or five.

You ready? We go all the way up the pyramid. Big kahunas.

This is the hard one.

Five, five up stack. Every move we've done on adding. Last move. Four ski swings.

Weights are on my side hinge.

Four, three, two.

I'm going straight up. Overhead march.

One, two, three, four.

My shoulders might give out on me this workout.

Grab your weights, let's go.

Grab your weights.

Are you ready?

Come on.

We start at the bottom. We go all the way up.

Guys, guys.

All five moves, stack them. Grab your weights. Two squats, two shoulder presses.

This is when it gets hard. This is when you get tough.

Yes.

Come on.

Mental and physical toughness, right?

Here we go with three. We go with two. Let's go. Two squats, come on.

Two shoulder presses.

Boom, boom. All five moves.

String it together. What is that, rage? Two minutes.

Two minutes, 30 seconds. Two and a half consecutive work, right?

You know, I did see a comment of someone asking for a shoulder pyramid and we were like, never.

That's horrible.

But this is essentially that. That's what this feels like.

It does.

It feels like a shoulder pyramid.

Five, four. You're hitting the deck. Two push ups, two rows in three, two.

Let's go there.

Two push ups, two rows.

Come on.

Option separate jump those feet in. Bear crawl. Row, row, step or jump back. Two push ups, chest and back. Two biggest muscle groups in your upper body.

Right here.

Come on.

Nice work. From here, it's the big kahuna burpees.

Big kahuna burpees. Any way you want them. That's where you go. In five, four, three, two. Let's do it.

Four, oh.

One rep at a time. Come on, come on. Push your pace here. You can slow it down on the curtsy lunge. Bicep curl. You can slow it down.

Move.

Three, this is your strength and cardio push. Ten seconds, guys. Ten seconds and you're standing. Curtsy, lunge, biceps curl. In five, four, three, two. Let's go there.

Catch the breath curl, curtsy curl.

How we doing? Right?

Just the heavy breathing, the baby hairs everywhere.

The good news is you make it.

To the top of this pyramid. One minute break, guys.

Okay, it's this. Four ski swings, four upper head marks.

That's where you go in 10 seconds. Make it through that move and get a break.

Five, four, three, two.

Okay, here we go. Swing it.

Come on.

Four swings, go.

Four, three.

On my fourth one, I'm going all the way overhead.

2.

All the way overhead.

Hold.

Brace that core.

1, 2, 3, 4.

Right back into it. Come on.

4. 3, 2.

Is this a new move?

It feels like it.

Where's the new mobile art? It's too hard. Too hard to talk about. Ten seconds. Two. You're in it.

Four. Three, two, one.

Put them down.

There it is.

Top of the pyramid, baby.

We made it.

Chocolate pyramid.

Grab your water. One minute break.

One minute break.

Team.

Rest and recover.

And then we work our way down the pyramid. Reverse order so you have to do those five moves one more time. We go in reverse order. So squats or so those swings and.

Overhead march, you're gonna be fresh.

It's gonna feel good. This is gonna be the last time you do two squats, two shoulder press. I am pumped.

I love checking moves off, saying goodbye.

My shoulders are toasty. 30 seconds, guys. Halfway.

Soaking that water.

It's a good one. Cap those electrolytes in.

Very much sweat out. Electrolytes in.

Electrolytes in. Give me that salt. Potassium.

All right, guys, we start at the top.

Four ski swings, four overhead march, then we go curtsy lunge. Like I said last time, you're doing two spots. Two shoulder press. You got 10 seconds. Set yourself up for success. Right here.

Here we go. Come on. Another tough one, but you've had that one minute to recover. We go in three. Yes, you can. We go in two. We go right now.

Let's go. Four swings.

Come on.

Four.

Three, two.

Last one.

I'm going straight up overhead. Go.

One, two, three.

I needed that one minute break.

That felt good. That felt good.

Of course, this is the point in the workout, I. I realize I forgot to start my watch in the beginning.

Oh, well, no.

You need to start your watch and.

You'Re halfway up the beginning.

It's so frustrating.

Feel like I've worked so hard for this. Five seconds here, team. Curtsy lunge, bicep curl in three, two.

Let's go there. Here we go. Curtsy lunge, bicep curl. Man, it feels good to come at that. Not so gassed, right. Pyramid. Reverse order. Nice. We're about to pick up that intensity, though, because you go right from this move into burpees. Double press or burpee. Dumbbell. Stand up. Ten seconds.

You're cruising, Rachel.

I gotta slow down my five. Come on. Four.

Three, two.

Let's go, burpees.

Let's go, burpees.

Come on.

This is where it's gonna get hard because that heart rate's gonna go back up. And you gotta go right from this into push ups. Come on. Come on.

You are so strong, so stinking strong today.

Show up for yourself. Make yourself proud right here. You're gonna work hard for 25, 30 minutes. You're gonna go, right?

You're gonna go. You are going. Come on.

Five, four, push ups.

Three, two.

Let's go. Two push ups. Two bear crawl rows.

Push ups are so much harder when your heart rate is high.

You do your best, you forget the rest. I'm taking it to my knees. Checking my ego at the door. Come on, team. Yes, you can. 10 seconds here, 10 seconds here. You're up. Two squats, two shoulder presses. Last time, you're gonna do it in four, three, two. Let's do it. Come on.

Last time.

Shoulders.

My hands are sweaty.

Front rack is so hard for me right now. Come on.

10 seconds, guys. Yes, you can. Yes, you can. Just keep moving. 5, 4, 3, 2. You're out. Holy stinking bananas.

Where you at on the banana?

There it is.

Hanging out on four. Hanging out on a floor.

Rest for 30.

Back to the top. Four ski swings, four overhead march.

This time you drop off push ups in rows.

Whoa. Goodbye.

Goodbye.

Best part about this workout is the drop off. The drop off.

Come on, team. Yes, you can. You like that intensity?

Here's your time to get after it.

Knee swings in three, in two.

Let's go. Four swings, four overheads.

One, two.

Sweat's flying now. Three, Right into it.

Up and over, march for one, two, three, four.

Right back into it. Drive through those heels to stand you tall. Hips and glutes. Hips, glutes, hammies, hips, glutes, hammies.

2, 3, 4.

Come on. 10 seconds. Get you another round.

1, 2, 3, 4.

You're in it.

4, 3, 2. Curtsies. Let's go. Curtsy curl.

All right, Rach, shoulders. Man, they are crushing this workout.

Rachel, it's just flying through these.

We can slow down. I don't mind. It's crazy. You're right. It feels totally different doing this move. On the way down versus the way up, right?

Ten seconds, your team. Down to burpees. Down to burpees.

In five, four, three, two, one. Let's go. Hit it, hit it.

Come on.

This is your chance to pick up the intensity and pick up the ball. Come on.

Come on.

What do you got for me today? What do you got for me today?

If you showed up to do a.

Pyramid workout, you must have something.

You must get something.

Come on.

You got that fire in your soul, that joy in your heart. 10 seconds. 10 seconds, team. Push ups. Two, push ups. Two rows in five, four, three, two. Ponytails flying. Two push ups. Come on. Two rows.

Last time, right?

Last time, last time.

Time.

Last set is the best set. Come on, team, fight for it. Fight for it. If you earn it, it doesn't come easy. You got to earn it. Come on. Yes, you can. You're in the fighter for five. Four, three, two. You're out.

Woo.

Getting spicy. Spicy. No more push ups and bear crawl rows.

Rest for 30.

This time we drop off burpees. We drop off burpees.

The end is in sight. The light is there.

1 minute and 30 seconds of work.

Man, I need that 30 seconds of rest. Each time a little bit more. 10 seconds.

Back to the top.

Four ski swings for overhead march. Come on. Yes, you can.

Grab your waist. We go in three, two.

Let's go. Come on, swing it.

One, two, three, four.

The other day, someone messaged me.

They said my husband was like, who is this woman?

She's straight up crazy.

Like.

Yeah, well, if you're doing a pyramid workout, you're crazy too, right? They all got a little crazy.

They're all crazy.

10 seconds. Get you one more. Let's go.

4, 3, 2.

Right into it. Come on, finish.

4, 3, 2.

Curtsies. Let's go.

Curtsy girl, curtsy.

Grateful for this move. Slow it down. Catch your breath. Right here.

Okay?

Come on.

Big burpees after this.

Big burpees.

But it's your last time. You got to do them. It's the last time.

Everybody ask for more curtsy lunges. These are for everybody.

Loves the curtsies. 10 seconds.

Transition to burpees.

Transition to burpees.

In 5, 4, 3, 2.

Let's do it, team. Come on. Last time, last time.

I got this.

You got this. Together we are stronger. Yes. Come on. If you did our stronger 25 program, you know the motto. Finish each workout stronger than you started.

That's what you are right now. Stronger than when you started. Right here.

10 seconds. 10 seconds. You set those weights down and you're resting in 5, 4, 3, 2.

Rest.

There it is. Two moves. One minute.

Drinking bananas, pyramids.

Never get easier.

Never get easier.

Keep getting stronger. I swear.

Two abs, four ski swings, four overheads, curtsy, lunge and curl.

Last time on the curtsies. 10 seconds.

Breathe it out, soak it in. Pick them up, pick them up, pick them up, pick them up. We go in three, two.

Let's swing. Come on. Four, three, two.

Can you keep that pace? We've gotten through three rounds each time.

Three, four, one.

Down, two to go.

Come on.

Four, three million two, march. Four, three, two.

We're there. 10 seconds.

We're there.

Finish it. Finish this round.

Three, four.

Finish.

Four, three, two.

Curtsy.

Curtsy. Curl. Come on. Last time, guys. Last time.

Can I get an amen?

My little biceps, right?

Have I gripped with my forearms?

Oh, my gosh. Yeah. My hands are sweaty. Really hanging on during those ski swings.

Just hanging on.

I'm just trying to hang on. Yes. Hang on.

Ten more seconds, guys. Ten more seconds. Yes, you can. Yes you can.

Last.

Five, four, three, two, one.

Break for 30, you guys. This is it.

Let's go.

Four ski swings, four overhead march and you're done.

There's no bonus.

That's it. Pyramids are pyramids.

There's no right.

Come, finish it.

Four ski swings, four overhead march and you're cooling down.

Grab your weights. 10 seconds. 10 seconds. This time.

Can you get them overhead? Can you try?

Come on, pick up your weight.

Pick them up.

Hey, big breath in, big breath out. We go in three, two. Let's swing.

Come on.

Come on. We gotta get through three rounds.

Two, three.

Right into it.

Up and overhead. Let's go.

March.

Four, three, two, one.

Swing it. Come on. Swing for four.

Three, two.

Up and overhead. Let's go, march.

Four, three, two.

Last set, last set. Four, three, two. Big finish right here.

Four, three, two, one.

Set them down. There it is. We did it.

Way to go.

You don't got one.

We're giving you a high five. High five.

Your five year old, your four year old who's ever watching you today.

Hope you're proud of yourself.

That is no easy feed.

Showing up for a pyramid takes a lot of this fence of strength just as much as it does physical. Way to go, team.

Whoa.

So proud of you. Let's cool down.

Let's cool down.

Flap those wings.

Just take a big, big inhale.

Fill up those long belly stand. Big exhale. One more. Big inhale. Big exhale. Nice work, you guys. I'm so proud of you. Big inhale. Reach up.

Nice and tall.

Take those hands behind your back. Big inhale. Chest expansion. Because of all those push ups.

Yes.

Spread those chest muscles apart. Take those hands over to the right hip. Gaze over the left shoulder. Nice work, team. It feels good to be on the other side, doesn't it?

Absolutely.

Big chest expansion. Always feels good to be on the other side of a pyramid. Here we go. Nice. Especially a five move pyramid. Quick and dirty, guys. Quick and dirty. If you're gonna have 30 minutes to sweat, it's right here. This is Making the most of your time. Big full body workout, big chest expansion. Let it go. Nice work. But I'll tell you what, I can only do those once a week. Yeah, maybe once a. Once a month.

Once a month, maybe Pyramid person.

Once a month.

All right, we're going to go big. Inhale, reach up, exhale. Take it down to the bottom of a nice squat. You can pry side to side here. If it feels good for you, open up those hips. From here, you're just going to go right back to your booty.

Right back to your booty.

Right leg goes long, left leg, or sorry, left leg goes long, right leg comes up and over. Nice sweaty knee hug. We say, you know, it's a good workout and your shins are sweating. My shins are sweaty.

Sliding right off sweaty.

Okay, we're just opening up this glute right here. Those squats, those swings, those deadlift burpees, curtsies, a lot of those outer gluteus. Glute, glute, mead, gluteus medius. Right there. Nice. Send the legs long. Let's go big inhale. Sit up nice and tall. Exhale slightly. Hinge forward. Think about pushing your sit bones, your butt bones back towards that wall behind you. Pull your toes to your face, then now you can round and fold. Reach for the toes, the calves, whatever you can reach. Nice. Bring it back up. Right leg stays long this time. Left leg comes over for that nice sweaty knee hug. Hitting that outer glute. Meet again from curtsies and squats. Nice work, you guys. So proud of you for showing up. Hope you're proud of yourself for showing up and tapping. A pyramid workout. Nice work. You guys are crazy. We asked you your favorite workouts. Let's go butterfly. I've been working on this one a lot lately for hip mobility as well as stretching my adductors, post pregnancy. My adductors? Your adductors. Your inner thigh muscles work really hard to stabilize your pelvic floor. If you struggled with some pelvic floor dysfunction or pubic symphysis pain, they can work extra hard. Gotta make sure I give them some love and lengthen them out. So I've been sitting and hanging out here trying to do at least one minute in butterfly every day. So good for us, right? Sit up nice and tall. Roll those shoulders back. There you go. Nice. Drop those knees to the floor. Awesome work.

Hold for three, two, one.

We haven't done this one in a while. Let's turn to the side. Fingertips face my butt.

Legs are bent at 90 degrees. Big inhale, exhale, Push those hips high.

Let the neck just hang heavy and fall back again. I'm thinking about opening my chest muscles, spreading them apart, lifting my hips up towards the ceiling, just opening that front side of my body. Especially if I'm going to sit at a computer or desk all day. I'm holding here for 3, 2, 1.

Take it back down. Awesome job, you guys.

Way to go, Rach.

Way to go, Linds.

So proud of you for knocking us this workout. I hope you loved it. And as always, you can find more workouts at nourishmoodlove.

Com.

Have a great day.