30-Minute Full Body SHRED (Dumbbells Only)

Good morning, team. Good morning, good morning, and happy Monday. I was just saying we normally don't go live on Monday, so it's extra special Monday. If you need that Monday motivation, we are here for you. We're gonna let some people join, and while they do, I'm gonna say hi to a couple new members and we're gonna get today's party kicked off. It is a 30 minute full body shred. All you're gonna need are dumbbells. So grab your dumbbells, get yourself set up. Good morning. Hello, Mallory. Hello. Good morning on Instagram and hello on YouTube. We got lots of people joining. We have lots of new members joining our YouTube community, which is just so fun. Welcome, Katie and Caroline and Nikki and Lauren and Jen and Jacqueline, Lisa, Shannon, Rachel, Melanie. Oh, my goodness. The list goes on. Jessica. More Rachel's. We got Rachel's all around you guys. If you're wondering what it's like to be a member of our YouTube community, all you got to do is hit that join button on our channel and you can join our community. And we're going to help you reach your fitness goals. More accountability, more support, more live workouts just like this. Also, if you remember, you got early access to merch this morning. All right, well, people are joining. We're going to get ourselves set up and talk about today's workout. It is extra special because it is brought to you in partnership with Element, the electrolytes we love. So we're going to show you how we kick off every live workout. So usually behind the scenes, while you guys are, are, you know, getting ready to join us live, we get ready as well. So Rachel and I always do a pack of Element. We're besties, so we share it. We do have a pack of elements. So element is electrolytes. Right? So electrolytes. So it's more than just hydration, is more than just water. It includes sodium and potassium. I also love that element has magnesium in as well, a mineral that many of us, especially women, are deficient in. So it has magnesium in it too. We do half a packet for two reasons. I put half a packet in mine to make measured out. There we go. Half a pack goes to Rachel. We're drinking grapefruit today, which is my favorite. Sorry, Rach. We'll do my favorite next time. We'll do Rachel's favorite. Rachel, what is your favorite flavor? Watermelon. Watermelon or raspberry? I love. We're not wearing raspberry colors today. We are. Okay. Rachel's watermelon. Raspberry. I am. Grapefruit or citrus are my favorite flavors. But half a packet, because I just personally think it tastes better. So I do half a packet in a full, like 32 ounce water bottle. Like this element doesn't have any sugar or added fillers in it, which I love. But it does have salty flavors, so it does taste salty. So I think half a packet tastes best. And then I'm gonna drink another half a packet later this afternoon. So I just get the best of both worlds. Cause I get two. Two full water bottles full of element. Cheers. Cheers. So we are getting all of our magnesium and sodium and potassium along with our water because that's what hydration is. And we all know that hydration. Did Instagram freeze it? Looks like it's frozen to me. Instagram is currently frozen. Technical difficulties. Pop on over to YouTube. But like I was saying, hydration is so much more than just water. Sodium, potassium play into the game as well. And when you're properly hydrated, we know that we get less headach. Our mood is better, Our energy is better. Something we're always striving for here at NML is mood and energy and all those things. Okay. Did it close? It looks good. Well, the app just completely died on my phone. Oh, we're still. There's technical difficulties. Okay, well, my awesome team here gets my Instagram queued back up for us. Can you just go to live workout and set it up? We are gonna get this started. So sorry, guys. Join on on YouTube. Okay, so thanks, Element, for sponsoring this workout. The good news is that I was gonna say on Instagram before it died is that if you guys want to try Element, which is our electrolyte we love around here, you can do so by clicking the link below in this description. Okay. When you click that link, you're gonna get a free sample pack with purchase. So you can try all the flavors yourself and see which one you like the best. And then you can decide if you agree with Lindsay or if you agree with me. Oh, a little a showdown. Whose team are you on? Are you on team Lindsay, Team Grapefruit, or are you on team Rachel Watermelon? There we go. I love it. That's good. That's good. Good morning. Says Diane. Good morning, Rebecca. Watching to see so I can do this later. Good morning. From Brazil. I love it. Nice. I love it. We got people from Italy. Good morning. From the mountains in western North Carolina. Good morning. Oh, my goodness. We have people all over the place. I love it. Oh, Courtney said she's Watermelon. Team Watermelon. Oh, Kim agrees with Rachel. Oh, my goodness. I'm being outvoted. I'm being outvoted. Rachel wins. Team Watermelon. Team Watermelon is the winner. We'll get. We'll help fix this. Hi, Instagram. We're back. Technical difficulties this morning. As we were saying, today's workout's brought to you in partnership with Element, our favorite electrolyte. We've told Team YouTube that it's in the description and for Team Instagram, it just like froze again. I don't know what's happening. We're right now with us. Everybody get your butts over to YouTube. That's where the workout's gonna be. We're gonna get this party started. Okay, so here's looks like today you guys shred format. One of your guys favorites. One of your guys favorites. We got three circuits, four moves per circuit. Each circuit goes arms, legs, core, cardio. Arms, legs, core, cardio. 40 seconds on, 20 seconds off. Repeat, each circuit times two. Let's do it. Let's run. About to get this party started, Rach. Oh, Instagram sweat this morning. Yeah, we need a good sweat. Okay, let's just start right here. Feet are stacked underneath your hips. Just flap those wings. Welcome back from the weekend. It's Monday. For those of you guys who are wondering, oh, yeah, someone from Instagram is calling me right now. I don't accept calls off Instagram, guys. Just for the record, I do not accept calls on Instagram. Okay, Instagram is up and running again. I don't know what the deal is, but we are here and we are excited to be with you guys. If you're on Instagram and you want to try a free sample pack of Element, all you gotta do is comment on this live workout. Lmnt. Lmnt. We're gonna send you a link to get yourself a free sample pack with purchase. All right, here we go. Big inhale. Reach up nice and tall. Exhale, baby. Back, bend. Arms, come down. Nice. Take the hands to the small in the back. Roll the shoulders up, back and down. Do it again. Up, back and down. Nice. From here, hands come behind the head. Give me a good morning. Stand tall, reach and rotate away. Come back together. Hinge, stand, reach and rotate. Opening up that chest, getting those fingertips as far away from your body as humanly possible. Right here. Hinge, stand, reach and rotate. Nice. Hinge, stand. One more. Other way. One more to the left. Nice. Now we're going to drop it into squats with a Knee hug, knee hug. So it looks like this. Squat, pull the right knee up. Squat, pull left. So you're transferring the weight from one leg to the other leg. Unilateral training, right? We do this every day right here. Squat and pull. Squat and pull. There it is. Nice. Squat and pull. There you go. Come on. Go. 4. Nice work. Go. 3. We're gonna walk you through some of the moves we're gonna do today. Two. Last one. Nice. 80 in the right leg. 20 saggered stance. You're gonna give me an 80. 20 squat, step back, curtsy. 80, 20 squat, step back, curtsY, squat and curtsY. That means 80 is in the right foot, 20 in the left toe, squat, then curtsy. So the majority of the work is happening in this right glute, right quad and curtsy. One more, one more and curtsy. Drive them up. High knees, high knees. Run it out. Go. Wait. 7. 6. Switching legs in 5, 4, 3, 2. Switch your leg. 80 on the left, 20 on the right. Stagger the stance. 80 way squat and curtsy squat. We've got request for the curtsy lunge. You guys love the curtsy. We're bringing back the curtsy lunge. They love it. We always listen to you guys. Seriously. You put it in the comments. We read them. We listen to you. One more, one more. This time, give me butt kicks. Butt kicks. Heels run out. Open those quads. Go. Eight, seven. Take it to the back of your space. We're gonna go to plank walk up in four. Three, two. Plank. Walk out. Hit the mat. Walk out. Hold it here. Reach your hand away. Reach your hand away. Walk back in. Rachel's just gonna drop to our knees. If you want to walk out, reach away. Reach away. Walk back in. Nice core stabilizing moves. As your arms reach away. Your core is designed to stabilize you. One more. This time you're gonna hold that plank. You're gonna hold that plank. Reach and reach. Hold your plank. Hold your plank deep. Drive knee to elbow. Drive, drive, drive. You can go for a bird dog extension, too. Go. 8, 7, 6. Take it at your pace. 4, 3, 2, 1. Right foot up, side, right hand. Easy twist. Windmill. Armor. Four, three, two. Hold it here. Drop the elbow. Open the hips. Plant the hands. Step back. Switch. Left foot outside the hand. Sweep for four. Three, two, one. Drop the elbow. Open the hips. Set down. This time, just opening your step. Pulse. 2. Switch. Pulse. 2. Switch. Pulse. 2. Switch. Pull. 2. Hold your plank. 2. Push ups, knees or toe. Down, down, up. Drop to all fours. Tabletop. Drop the belly. Lift the Chin, reverse it. Lengthen it towards the ceiling. Neutral spine. Tuck the toes. Bear crawl. Hold for three, two hips. Go high. Pedal the heel, pedal the heels. Walk the hands back. Roll up one burp at a time. When you get to the top, check it. 8, 7, 6, 5, 4, 3. Hold wide. In 2, 1. Hit side to side. Side to side. There it is. Go. 8, 7, 6. Almost done with this warm up final four. 3, 2, 1. Surfer quick hits. Rachel's got a side to side squat jack. Here's me squat. Hit it. Whose wakeboard are your wake surfing this summer? If you're in Minnesota? Right there. This is your game. Time training. Nice work. Four, three, two, one. Warm. Warm. She's warm. Are you warm? I'm so glad we got you back online. Instagram. Oh, shout out. Just a day 10 of build 30. Nice. Yes. For those of you who are commenting, if you comment LMNT element, we're gonna send you a code with a direct link to get a free sample pack with purchase of our favorite electrolytes that are in our water bottles. Electrolytes. Sodium, potassium, magnesium, H2. Oh. Oh my goodness. There are so many on Rachel's team watermelon. Okay, Jennifer. Jennifer Shelton, team Grapefruit. I got one, I got one. We got a citrus from Jessica. I'll take two. Oh, more watermelons from Molly. Okay, if you're commenting element on YouTube, that's not going to work. You have to click the link below in the description. If you're on Instagram, comment LMNT, we'll send you the link. If you're on YouTube, go ahead and just click that link right in the description already. Just click the link right in the description. Grapefruit from Jennifer. You can see I'm not competitive at all. Okay, guys, here we go. Circuit one. Grab your weights, we're gonna jump. Insert your watch for what they call hit. I'm going for hit because I'm gonna do it's arms, legs, core, cardio. So there is that cardio. Your heart rate's definitely going to get built in. I'm going to set it for hit. This shred format, always sweaty. We need the electrolytes today. Yes. Bicep, shoulders, squats and lunges right out of the gate. Here we go. Alternating curl press. Alternating curl press. I'm gonna start with my 20s. I'm gonna go heavy because it's alternating. Guys. I let you go a little bit heavier. I'm gonna let you alternate. If you got lighter weights, just double them up. Standing here, starting on arms, it's just curl, press, a hammer, curl, shoulder press, palm faces in the entire time. I'm going to alternate the arms because I got heavier weights. If you want to go lighter, just Double them up. 40 seconds. Start. Stop bending those knees. Pack the shoulders down. Three, two. Let's go. Curl punch on the right palm stays facing in the entire time. It's 40 seconds of work per exercise, 20 seconds of rest. Take it at your pace. Nice. Alternating curl press. Alternating curl press. There it is. Nice. I like to think about ripping a paper towel apart underneath me. That means. Or spreading your yoga pad apart. Yoga mat apart. Going to help actively engage the core and the glutes. Nice. Ribs are packed down towards the hips as I press overhead. You got 10 seconds here. Then we're going to transition to legs. Nice finish. Curl press for 5, 4, 3, 2, and rest for 20. Remember that 80, 20 squat we did? Let's go. Right foot forward, left heel pop. I'm going to frame the weights around the right foot. 80, 20 squat. Right into curtsy. 80, 20 squat, right into curtsy. Right foot forward, left toe popped. 80, 20, squat, curtsy, lunge. Left leg wraps around. Go for the squat in three, two. Let's go. Squat, curtsy. So I'm framing the weights right around my front right foot. One squat, one step that curtsy. One squat, one step back curtsy. When I go curtsy, I'm thinking knee to calf on that squat. I'm thinking 80 in that front leg, 20% in that back toe. Thank Hersy. This is giving build day four with the upper outer butt cheek. Oh, yeah. A little bit of upper outer butt cheek glove right here. Come on. Ten more seconds. Ten more seconds. Yes. There we go. Core in five, four, three, two. And you're out. Nice work. If you're with me, just take that weight, set it out in front of you. One of them. Okay, I'm gonna do a forearm plank. I'm on my elbows. I go knee drive, knee drive, arm reach, arm reach. Using my dumb elbow marker. Knee, knee, arm, arm. Rachel's got your standing mod in three, two. Let's go. Knee, knee. Rachel's gonna push out. We reach, we reach. Knee, knee, reach, reach. Okay, this is an anti core or anti rotation core stabilizing move. Hips and shoulders stay square as you pull the knee in. Hips really gotta stay square as you reach the arm. Away we go arms. We go legs, we go core. Next up is cardio. That's where we're going in 5, 4, 3, 2. Recovery. Recover. What do we got for cardio I'm gonna go to a lighter weight, weighted surfer. Quick hits, okay? We've done the surfer before. Weight is optional. Squat. Hit it, hit it. Can you push the weight out as you twist and do a 180 in three, two. Let's go. Squat. Hit, hit, hit. Nice. Rachel's got your modification. Side to side, squat thruster. Take it at your pace. Yes, team. Nice. This is where that heart rate comes in. Come on, come on. Yes, you can. Yes, you can. You can add a weight or don't. It's up to you. 15 seconds. Keep pushing. Last 10, let's go. Finish. 5, 4, 3, 2. You're out. Hold the bananas up. Circuit one. Do it again. Do it again. Yes. Cross from friends. Pivot. Best comment of the day. Surfer, quick hit. I love it. Okay, grab your weight. Alternating curl press. Alternating curl, press. 40 seconds. Spread that paper towel under the feet. Roll the shoulders down and back. Three, two. Curl, punch, curl punch. Written bicep, shoulders, squats and lunges. In circuit one, you got three circuits total. Arms, legs, core, cardio. Come on, it's only 40 seconds. Remove two times. Drew, can you give me your best effort right here? Do your best. Whatever you got today, whatever you got on this Monday. You got 10 seconds. Do you feel the fire? Did you pick up? Having enough weights? Come on. Five, four. Finish on the left. Three, two, one. Left foot forward, right toe popped. 80, 20, squat, curtsy, weights. Frame that left front foot. Weights, Frame that left front foot. Grab your weight. 80 in the left, 20 in the right. Stagger the stance. We squatted. 3, 2, let's go. 80, 20, squat. Right into curtsy. 80, 20 squat. Right into curtsy. There it is. Come on. Left glute, left quad. Constant tension. You go right from that squat into a step back, curtsy. There it is. Nice work. Knee, calf. Come on. Halfway. Nice. Yes, team, crush it in. Come on. Happy Monday. Happy Monday. Right here. What would it look like If I said 10, 9, 8. You got this. 7. 10 with it. Let's go. 5, 4, 3, 2, 1. There's those legs. All right. Take away that in front of you if you're with me. Forearm, plank. Knee, knee, arm, arm, knee, knee, arm, arm. Core, core, core. Into cardio. Here we go. Three, two, let's go. Grab the knee, drive the knee, reach the arm, reach the arm. I like to take a nice wide base with my feet, especially with those arm extensions. Wider the base, more stability. Nice work. Feel like a tripod. Come on, come on. Pull, pull, reach, reach. Obliques, obliques. Full extensors. That's your back. Extensors. Your core right there. Come on, fire it up for five. Four, three, two. You're out. Yes. Team, rest for 20. Server. Quick hits. With the weight or without? You decide. 40 seconds of cardio, then you have a water break between circuits. Surfer, quick hits. Pivot in three, two. Let's go. Squat. Hit it. Come on. Hit it as you hit it. And twist into that 180. Can you punch that weight out? Pillow. Core. Core, cardio. Let's go. Power and strength right here. Push. Push. Now. Water break. It's on the other side. Team, you gotta earn it. Let's go. Push. Come on. What would it look like If I said 10? Nine. Yes. Finish. Five, four, three, two. You're out. Hold out. Second go. Circuit one. Water up. Hydrate. How we doing? What Way to start. Right into it. I don't know about you, but I am feeling it. Nice work, team. All right. Circuit two. Circuit two. Oh, Courtney, I got another grapefruit. Vanessa, I got a citrus. Oh, Megan. I know someone's got to tell you. I don't know. I just might. Think Lindsay might be in the lead? Oh, maybe. All right, three, two. Triceps with lateral movement and hips. All right. Eccentric. Every time I say that word, I just know it means hard. Eccentric equals hard. Slower is harder. Eccentric. Triceps. Down on a three. Count up on a one. Down, two, three. Up on one. Arms. That's your arms. Arms is triceps. Legs is lateral. Lunge. Staggered suitcase swing. That might be a new move. Down the horn. We'll get there. Overhead triceps. Here we go. Get it up. Punch to the gut. Pack the ribs down towards the hips. Three, two. Let's go. Go. Down, two, three. Up on one. Down, two, three. Up on one. Slower is harder. Nice. It's down half. Hide it. When I say hide it, the weight goes behind your head. Up. Down, two, three. Up on one. Down, two, three. Power up. Slow, slow, slow. Power. Two, three. Yes, you can. Does the weight feel heavy? It should. You're in the final 10. Let's go. Finish strong. Up. 5, 4, 3, 2. You're out. Okay. Last two to three reps or last 10 seconds means it should be hard to complete with good form. If so, you've got the right weight. Keep this one weight. It's all one dumbbell for this circuit. I should say, good news for us. We love it. Let's go. Wait. In the right hand. I'm gonna hit left. Okay, hit left. Come back to an 80. 20. Squat hinge. Swing so you're gonna swing on the right. I'm gonna go hit left, stand, hinge, shoulder, hit left, stand, hinge, shoulder, hit left. 80, 20. Hips, back, hips, up, hips and lateral on our upper butt cheek for sure. New move. So, baby, hit left, hit 3, 2. Let's go. Hit left, stand, hips, back, drive up. Driving up the left leg here. Driving through that right hip, right glute, left glute up, right hip and glutes. You take that 80, 20 stance at the top. Hips, back, drive, Hips are driving the weight to the shoulder. Hit it, stand it. Hips back and drive glutes up, hips up, glutes up, hips. 10 seconds, hit it, stand it. Yes. 5, 4, 3, 2. You're out. Squat, chop, double knee crunch. Looks like this. Squat, chop, crunch, crunch. Squat, chop, crunch, crunch. Alternate the shoulder chop. Left. In three, two. Squat, chop, left, right, right. Squat, chop, right, left. This is your core chop. Knee across, knee across. Can you get the knee up to the weight? To the weight. Standing core off the floor, floor. Down, up, double, double down, up, double, double, down. Drive to the shoulder. Weight comes across the midline. Nice. Then a unilateral load on the crotch for five, four, three, two. Set it down. Walk away. Woo. Take your weights to tap space. Oh, we got so many new moves, Rachel. So many new moves. They just got done with world 30 and they know it's not coming. Know how? We don't really need lateral shuffles. If you can do that, that's better for you. Otherwise, you're going to make a V. The weight is the top of your V. Hit the weight. Shuffle, shuffle, hit. Shuffle, shuffle, hit, baby. Shuffle, shuffle, hit. Shuffle, shuffle, hit. You're an athlete. You're gonna train like one. You're gonna cut some angles today. Make a big pizza slice, big pizza slice. Hit the weight each time. Pivot, step, switch, pivot, pivot. Okay, you're gonna drop. Step right first and you're gonna go right, drop, step right, drop, step right. In three, two, drop, shuffle, hit. Come back, drop left. Heck, come on. Drop right. Yeah, come on. Drop left. Call it like an athlete. You're an athlete. You're an athlete. Yes, you are. Whether it feels like it or not. I promise you, if you're doing this workout, you are a strong, athletic person. Come on. Believe in yourself today. Let's go. Sometimes you gotta try something new. Push yourself a little bit outside that comfort zone. Whoo. Let's go, let's go. 10 seconds. 10 seconds. Come on, come on. Last. 5, 4, 3, 2, 1. Nice work. I think I said this in build 30. I am training to try and keep up with my 7 year old son who is just crushing me in flight football right now. He's like juking me all the time. He's like, mom, I juked you like, no, I gotta work on my juking skills. That's what this is for. Those are your four moves in circuit 2. Do it again. 1. Dumbbell triceps down on the 3. Up on 1. Man, it feels different on a Monday. It's a Monday. It's on slow day one. That makes a whole different thing for me. Totally. Here we go. Racket up. Down on a three. Count it. Three, two. Let's go. Down, two, three. Up on one, slow. Two, three. Up on one. Take it. Down, two, three. Drive to the top. Slower is harder than drive. Well, that's where most of the muscle building happens. Right on the way down the eccentric portion of the movement. Typically the hardest portion of the movement. Down, two, three. Up on one. When the muscle is lengthening then contracting. Down, two, three. Final five. Four, three, two. One more. There it is. All right. Dump that left hand. Okay, you're gonna hit lateral lunge to your right. Hit right. Come up to that 80, 20. Hips back and swing. Okay. Left leg stays forward. Right leg goes to 80, 20. Start by hitting right. In three, two. Let's go. Hit one. Drive up. Hit back. Drive up. Hit right. Drive up. Hips, back, drive up. My hips are powering that dumbbell to the shoulder. And you got that uneven load. You're going to see it's really hard. I got to fight it. Don't let that right hip pop out. Hips, back, drive up. Keep those hips nice and even in that uneven load. Drive, hoop, swing, hoop, drive, hoop. Ten more seconds. Add that power. Let's go. Finish right here. 5, 4, 3, 2, 1. Set it down and leave it. Pull the dumbbell vertically. Chop. Alternate shoulder job. Double crunch. One. Chop. Double crunch. All right, Just stays high. Two hands on that way. Pull it vertically. Chop right. In three, two. Let's go. Squat, chop. Crunch on the left. Two. Squat, chop. Crunch on the right. Two. Down, up. Drive. Drive. Down, up. Drive. Nice. Yes. Team Down. Double it up. Can you get the knee to the dumbbell? Boom. Boom. Squat drive. Boom. Boom. Nice work. Down, up. Boom. I love when we get the drill sound effect. Come on. It's big, it's powerful. Finish last. 3, 2, 1. Set the weight at the top of your space. Knee shuffle. V shuffle. Okay, start your weight. Drop step. Right. Shuffle back, shuffle up, drop step. You're Working on that. First step. First step. Make it quick. Three, two, go. Drop. Come on. Back, center, up, drop, back, center, drop. And you get both toes up to me here. Then drop. Come on. Both toes here. Now drop. Stay low the entire time. Never standing up, never standing up. Come on. You're working on quickness, agility, athleticism. If you don't use it, you lose it. What do you lose? First, Rachel, we've talked about before. Strength or power and agility. Power, baby. Power and agility. 10. Let's go. Finish. 5, 4, 3, 2, 1. We were talking. It's like after 30, with 90%, people will never sprint again. Something crazy like that. After age 35, 9%, I think it is of people will sprint or push themselves to that max capacity. Heart rate okay. Heart's a muscle. Got to use it a strong one at that. We got four bananas from Patty. Loving the new moves. First, live from Jessica, who's also on Team Grapefruit. Throwing it out there, Rachel. That's why I read the comments. Not Rachel, Brittany, who's nine weeks postpartum. Can we all just do this? I'm gonna do this for Brittany. Brittany, you're amazing. Nine weeks. Oh, that's humbling. Grab your water. All right. You got one more circuit in you. Yes, One more circuit. This is where we say sweat out electrolytes in. This is the point. Sweat out, salt in, sweat out, sultan chest, back, glutes. Right. Push up double row. Push up double row. Try and stick with these twenties. That means one push up two rows on the right. One push up two rows on the left. Alternate the double row. Bridget's gonna take a kneeling. I'm going full toes. Okay. When I get to those 30 consecutive push ups and build. Day two. Let's go. Right, here we go. In three, two. Let's go. No push up row two on the right. Nice one. Push up row two on the left. Nice work. You can always take this up to an incline. Place your hands on a bench. Put the dumbbell underneath. You reach for it in the middle each time. Nice work. One push up two rows. Really big strength move here for the upper body. But really, it's a full body move. Come on. Chest and back, chest and back to really big upper body muscles. Use them. 10 seconds here. 10 seconds. Let's go, team. Last 5, 4, 3. Upper go singles. 2 and 1. Gotta keep it even. There we go. Keep these weights right here. Step your feet outside of them. Gonna keep this hinge over position. Glute bias squat right here. Down and up. Let's go. Three, four. If you never come all the way up to standing. Okay, Chest stays parallel to the floor. More tension. Glutes grab your weight. 3, 2, 3, 4. Sub. All the way down. 3, 4, up. All the way down. A little wider stance. Hinge forward. We gotta lengthen and put more work into the glutes and the hammies down. It's slow and controlled. It's gonna be flashbacks to the bar workouts where Lindsay will say, rachel, don't come up. Rachel, stay down. I want constant tension on those legs. Final 10, 9, 8, 7, 6, 5, 4, 3, 2. Set them down. Love bananas. Now we're gonna mix up. We're gonna go cardio, then core. Cardio, then core. Cardio. Burpee. Dumbbell burpees. Dumbbell burpees. Walk them. Step on Rach. What are you doing? I'll do a squat clean. Squat cleanse with Rach in three, two. Let's go. Drop your step. Back up, Stand up. This is your cardio. Back up. You want to add a push up to it? Yes. Friends get after it today. You want to make it bigger? You go like this, and you clean those weights off each time. Down. Back up. Come on. Down. Back up. You're on your backside after this, guys. You're on your back for core after this. Come on. 10 seconds. Yes. Team, stay in. Last five, four, three, two. Back. Whoo. Bananas. Just breathe in. Okay, you're with me. Overhead pull and crunch. Hold each other. Dumbbell leg on your backside. Legs come up the wall. Okay? Legs are this way here. Overhead pull. When I get to the top, reach for the toes. Here's Rachel. Bent knee is just the overhead pull in. Three, two. Let's go. Overhead pull up. Reach for those toes right here. Inhale, exhale, and reach. Take it down with control. Inhale, exhale, and reach all the way down on that crunch. And get the neck and shoulders up off that mat. Come on. Last core right here. If you want to have a leg lower, go for it, my friend. It's your workout today. Your workout. You pick your level and you get after it. 10 seconds. Finish. Nice work. Final five, four, three, two, and one. We're up. Nice team. Grab some water. You got one more time through circuit three. One more time through circuit three. Four moves. Do them again. Arms, push ups, rows, glute by squats. Dumbbell burpees on your back. All right, so lift it away. Let's do it. Here we go. One, push up, double row. Two on the right and two on the left. 40 seconds. Last time. Gotta do push ups today. Say I'm in. I'm fully in. Let's go. Three, two. Let's go. Push up. Two on the right. Come on, rope. Come on. Push up. Two on the left. Let's go. There it is, team. Come on. I might be having that second half back to belly right after this. Man, I am sweating today. It is just pouring out. Come on, team. Sweat equity. You earn each wrap, you put it in. That consistency, it's gonna keep compounding. I promise. Hard work always pays off. Whether you see it today, tomorrow, 12 weeks from now, it's gonna be worth it. I promise. 5, 4, 3, 2, 1. Open. There. There we go. There you go. Glute squats. You're hopping up and stepping those feet outside those weights. Okay? Slight hinge forward. You grab those weights, you never stand. All the way up. Final burn for the legs. Final burn in 3, 2. Grab them. Let's go. Three fours down. Three fours down. Yes. You got it. Feel the burn. Feel the fire. You're gonna earn it today, guys. You're gonna earn it. Nice work, team. Three, four. Stop. All the way down. Three, four. Up. Down. Yes, down. How low can you get in those legs? Can you feel that fire? Feel that fire? What would it look like if I said final 10. 9, 8, 7, 6, 5, 4, 3, 2. Set em down. Shaky legs. 10 about burpees option at a clean squat. Clean. It's your cardio. Let's go. Final cardio, baby. You're there in three, two. Let's go. Stand up. Clean it up. Come on. You can do anything for 40 seconds of work. Yes, you can. Yes, you can. So thinking strong. Boom. Hit it. Let's go, team. Yes. Half down. Have to go. Come on. 20 seconds is nothing. Not to you. You are strong. You are physically strong. Mentally tough. Ten seconds, Finish it. You're on your back. In five, four, three, two. On your back. There we go. Did it. Overhead pull option at the crunch. Grab each head, neck, dumbbell. You're there in three, two. Let's go. Overhead pull. Reach it up if you can. Overhead pull. Reach out. Come on. Overhead pull. Big reach. Overhead pull. Big reach. Nice work. Yes. One rep at a time. Finish strong, team. Finish strong. You got this right here. Down reach. 10 seconds. Yes, you can. Let's go. Final. 5, 4, 3, 2 ones. Yes, team. Grab that water. Grab that element. Let's go. Cheers. Nice job. Cheers. Always feels good to be on the other side. How about the bonus round? I was waiting for that one. Okay. It's quick and dirty. Guys. So every month, we do a challenge with our members, our YouTube community. We give them an extra bonus to try and add on each day. You, if you remember, we're gonna do it right now. Okay. It is 30 goblet squats today. That is your bonus. 30 goblet squats. Rachel's gonna do 30 goblet squats. Here's me. We're gonna take it up in that because it's Monday. You're doing goblet squat jack. Squat jack. Okay, you have 30. That is your buyout. Then you are done with this workout. 30 goblet squats for goblet squat jacks. Yes. Let's go. We go in three, two. Let's go. Elbows are falling inside the knees. Okay. If you're with me, you power up to the toes. Pull the inner thighs together. Come on. One rep at a time. 30 total. If you like these extra challenges again, hit that join button. Become part of our YouTube community. We're gonna push you a little harder every single day to keep you accountable. Woo. Come on, team. Yes. We might even give away a free box of almond. I know, right? Got fun giveaways in our YouTube community today. Come on, let's go. Push it, Push it. What are we at? 10, 9, 8. Let's go. 7, 6, 5, 4, 3, 2, 1. You did it. Thanks for glues. High fives at home. Crushed it. That 30 felt like a lot. Build 30 Monday. Monday. Michelle loves the squat and chop. Hannah says. Oof. Monday is right. Francisca loves the new moves. We felt like quitting, but I'm glad I stayed. Nice work. Yes. We got to give a shout out to Sarah, who is eight weeks post bilateral mastectomy with reconstructive first live back. Tough stuff. Never easy coming back from an injury, you guys. That's gonna make you stronger physically and mentally, I promise. You're a rock star. Way to show up. Way to show up. I. Nice. I did it. First day of build 30 earlier this morning. You're amazing, Marine. First live. Yes. Alexandria. First time I used my 20s. Yes. Jessica. Do you hear this, you guys? Every single day, someone is getting something new. How awesome is this community? So proud of you. Let's stretch. Let's stretch. I'm definitely gonna add that half pack. Second half of my element packet go to my water bottle right after this. Right after this. So can I stand on your right leg? Put your right heel towards your glute. Whoo. Can feel. I'm just a little depleted after being in the sun all weekend. Nice on the Water. It's funny when you're swimming and, like, wakeboarding, all those things, you don't feel like you need to drink water because you're just in the water. Turns out you do. Turns out after a full day on the lake, Element's, like, the best thing ever. They actually launched a sparkly, sparkling element, like, bubbly water element. You can buy it on their website. And let me tell you, let's go. Right arm across the shoulder. It is so good, especially if you're coming out, coming off the lake, when you're like, oh, I need that bubbly a little bit. Especially, like, if you pour it in a wine glass of ice. It's so good. It just. Nothing feels different about drinking out of a. It's like a little fun. Drink mocktails. I love me a good mocktail on that lake, let me tell you. Thanks again to Element for sponsoring this workout again, you guys, if you want to grab yourself a free sample pack, YouTube, hit up the description below. We've got a link for you. Click that link, you're gonna get a free sample pack with purchase. Instagram. Go ahead, comment on this live L, M N T lmnt and we're gonna send you a link directly on Instagram. Perk is or I did. Perk. Perk. You have to follow us in order to get a DM from us. Instagram changed the rules on us if you want to get a direct message from us. If you want to get the links or discount codes, you gotta be following us in order for us to message you. Okay? So go ahead, hit that follow button. Comment lmnt. We'll send you a link to get a free sample pack. You can try all flavors and see which one tickles your fancy. Decide if you're team Lindsay or team Rachel, then let us know. I think we need to have right in the comments. You come, you comment. Once you've tried them all, Once you've tried them all, kick out your right heel. Go ahead and just scoop down and reach for your heel. You comment, Lindsay, if citrus or grapefruit is your favorite, you comment, Rachel, left heel. If watermelon or raspberry is your favorite, we're gonna challenge both. Whoever wins gets to make the other person do 30 reps or something. Oh, winner's choice. Winner's choice, burpees. It's 30 reps. In honor of build 30. Let's do it. Bring it in. Now exhale down. Let us know if your team Lindsay, your team Rachel, the other person all the way down your butt. Coming to a butterfly is going to do 30 reps of the winner's choice. Maybe at our next live. We have a live on Thursday for members only, but maybe we'll. We'll do a story. It'll be 30 reps of winners. I like that we had to make this a competition. There had to be something. Nothing in life is not a competition. Race to the bar. I'm just kidding. I can't. Okay, kick out your left leg. Right leg comes up, though. We're giving a nice little knee hug. Open up that glute. All right, you guys, we are repeating build 30. This was just a fun team workout. We wanted to throw in because we missed you guys. But we're going to be repeating build 30 for the next two weeks if you do that alongside of us. All right, switch it out of the leg. Nice. Also, can I say we as a team have been reading the build 30 comments every single day, and it's been incredible. Incredible to watch you guys do this program. So amazing. Like, I feel like so much fun to see you achieving your goals, doing it together. It's just been so fun. It's the same thing as this life. The first time using 20 pound weight. First time getting push ups, 10 push ups from my toes. First time I can do all 30 reps. First time I made it through a full three minute. First time I ever did 10 consecutive workouts. Like, just amazing stuff. This is why I love this community. That's why I love these challenges. It's that extra push, that extra motivation. Right? Okay, so we're going to be repeating about 30 alongside you guys. And if you're a member of our YouTube community, if you're in that joint community, we are going to be coming back at you guys live again on Thursday with a strength and cardio tabata workout. It's going to be a lot of fun. So we're back live again on Thursday for members. And if you're not a member and you want more live workouts, hit that join button. Join our YouTube community. Okay. And we dropped merch this morning to our members summer restock. It's back. It's happening this week. It's going to go public on Wednesday. So make sure you're on our email list and you're going to get all the details. The link to the shop size information, all that stuff is going to land in your inbox Wednesday morning. If you are not a member, you will get access on Wednesday. So much awesome stuff happening. We also have a really big announcement coming next week. Big Announcement coming next week. That's all I'm going to say. Big announcement coming next week. Ok. So fun stuff. Stay tuned. And again, thanks again for Element for sponsoring this workout. We love our salty electrolytes and we hope you guys do too. If you want that free sample pack, click the link below. Get yourself a free sample pack with purchase comment lmnt on this live if you're on Instagram. We love you guys. Thanks for showing up and sweating with us on Monday. Have an awesome rest of your week. Signing off on Instagram. You guys are awesome. Have a great rest of your week. Nice, awesome job today on YouTube, you guys. Oh, look at the comments rolling in. We're gonna have to count these. Okay, we've got first live ever for Liana. Welcome. Thank you. Megan. Thanks for joining. Great work. I love the new moves. Lots of new moves. Great live workout today. Excited to get back into build round two. I love it. Okay, Karen says team Lindsay. Okay, we got. Oh, Kelly says raspberry. Team Rachel. Andy says Lindsay. Grapefruit Rachel. Oh, we're like alternating. It's literally every other. If I had to count them, it's every other. Thanks for the live workout. Thanks for joining us, Anna. Love seeing you. Nice work. Oh, we got another team Rachel. I don't know. First live for Jennifer. Going with the theme. First time using twenties for a bicep shoulder press. Yes. Sarah, way to go. We got four bananas from Susan. Oh, we got Sarah with team Rachel. Nice work. Megan, a brand new member, part of our YouTube community today. We're so pumped to have you with us, Megan. Thanks for joining. Nice, nice. Team planking is team Lindsay. But we drink the watermelon. It's just what we chose first. Just not what we choose first. Did I drink element while nursing? Absolutely yes. Element for nursing. All the nursing moms say yes. Huh? So good to stay hydrated, especially if you're adding those extra stressors. If you're getting back into working out, not sleeping. All the things so great for nursing. Nice. Second life Megan. Oh, my sister. Is that Megan. Megan, my sister in law who's what, 36, seven weeks pregnant? You are insane. Meg, way to go. Nice work. First live. Nice work, you guys. So awesome. Yes. All right, thanks so much for being here, you guys. First live for Sheila. You guys are so great. Nice. Thursday's your 34th birthday birthday workout for Lori. You guys on Thursday, birthday workout for Lori. Oh, we got Angela, who's a brand new member. Oh my gosh. You guys are just so awesome. What a fun Monday. Apparently we need to do more lives on Mondays. This is so fun. So good. You guys just made my Monday. Thanks for being here. Have a great day, you guys. If you're a member, we'll see you guys back here on Thursday for another live. Have a great day. Oh, nice. Welcome, Casey. Happy, or I'm not saying your name right, Happy first live. Thanks, you guys. Have a great day.