30-Minute Full Body Shred Workout

There we go. Happy Friday. Rainy Friday here from Minnesota. But we have a awesome live workout that we are going to kick off our long Memorial Day weekend with. We are so pumped to be here sweating with you. I know. I always love these live workouts which I say these are always so fun for us just to get to hang out with you guys live and get to sweat together. It's always our motivation to work out too, especially on this Friday. So we have lots of fun things coming for you guys in June. I can't believe we're already at the end of May. We were both like wait, is it Memorial Day weekend? How did this happen? It was came really fast. But first I want to say hi to a couple people. We got lots of people joining us on YouTube. Lots of people saying it's their first live. So welcome. Good morning Jennifer and Lindsay. Nice work crushing those pull ups. I love it. Good morning. Good morning Leanne. Let's do this. Good morning Laura. Awesome. Nice work you guys. I just love seeing hello Hannah. First live workout. Woo. No kiddos and kid free. That's even better. You can just like crush this. Good morning Megan. My sister in law and she's got her little baby bump. She's going to crush this workout. I love it. You guys are awesome. We are not staying on live after this one. Lori to do a Q and A. We do that for our members only workouts. If you are interested in more live workout content or staying on live for Q&As like we do with our members, you can hit the join button on our YouTube channel and for $5.99 a month you can join us for more live workouts. Live Q&As. We have a live Q and A coming up with my chiropractor to talk about nervous system. Last month we did public floor health. We've done dietitians, all that fun stuff. You get more live content member challenges when you join us in our YouTube community if that interests you. But otherwise we got lots of fun announcements you guys. We are starting a brand new we're wrapping up our two week strength and run challenge. You can always repeat it if you want to keep running outside. That's awesome. We always encourage your 10,000 steps a day. Otherwise we're going to be kicking off a new brand new seven day challenge. You've got to be on our email list to join this seven day challenge. It's going to be email list only so you can head over to our website or nourishweblove.com subscribe get on our email list because we're going to send that out on Sunday morning. And special announcement for anyone who's on our email list. This new seven day challenge is brought to you in partnership with our good friends@nownowfoods.com and they are going to be doing a $250 giveaway for one lucky NML email subscriber. So if you're on our email list, you're already entered to win. If you want to get in on this $250 giveaway to NowFoods.com, you got to get on our email list. Winner is going to be announced in Monday morning's email newsletter. That is what we have coming up next week. Lots of awesome content coming in June, which we will talk about. We got a new app challenge rolling out for you guys. Our new summer program is going to roll out in July. We are busy working on getting that launch. And the first week of June we're doing a new summer merch drop. We've got two brand new ML items. I've been getting emails every day about where you can get more NML merch and it's coming the first week of June. Okay, guys, let's jump into today's workout. You ready? Let's go. Awesome. Join by the amazing Rachel. She'll be offering low impact modification stretch workout. If you're with me, I'm gonna set my watch to hit and I'm gonna go high impact for some of those cardio movements. You could also set it to hit if you're gonna go with Rachel or if you want to go low impact the whole time and go heavier on the strength. You can set it to strength up to you. Hit or strength, you get to decide. It's our full body classic shred format, which means you have three full body circuits. Each circuit has four moves. Arms, legs, core, cardio. Arms, legs, core, cardio. You do it. Two sets. It's all 40 seconds of work, 20 seconds of rest. We love this shred format. It's lots of fun. All you're going to need are dumbbells anywhere from 15 to 20 pounds. And if you want to add a little bit more, you can add a mini loop resistance band to circuit number one. We're going to add a mini loop resistance band to circuit number one. Are you guys ready to get warmed up? Oh, good morning, Jenna. Good to see you. All right, you guys, let's do this. Let's get this party started. Let's get a nice full body warm up in and then we're going to jump in with Dumbbell and get this party started. So here we go. You are going to take your hands. Let's just go, actually. Let's go. Big inhale. I could use a big inhale. Big inhale. Up. Exhale. Bring it again. Hands come to the small of your back. Roll the shoulders up. Back and down. Shoulders are packed down. Chest is open. Nice. Push those hips forward. Open the chest. Awesome. Bring the hands up behind the head. You have one. Good morning. One rotating set. Looks like this. Hinge, come up. Rotate. Reach. Fingertips away, back to center. Hinge, come up. Rotate other direction. Reach, reaching those fingertips as far away from your body as humanly possible. Rotate. Nice. So pushing the hips back, warming up the hamstrings. Low back. Then hit that upper spine, upper arms and shoulders. Nice. One more each way. One more each way, guys. Rotate. Extend. Nice. Hinge and rotate. Extends. Take it right into squats. Just take it down and up, down and up. Nice work, you guys. Awesome job. Driving those knees out towards those outer three toes. Chest up, eyes up. Right there. Getting a little bit lower with each squat, if you can. Now you see about driving through the heels or the middle of your foot to just standing right back up. Nice work. Right here. Come on, get those legs warm for four. Nice. Three high knees in. Two and one. Let's go for it. High knees. Get them up, get them up. Get them up for eight. Seven, six. You got it. Five, Four, Three, two, one. Hamstring scoop. Kick out the leg. Hinge and reach. Switch it out. Toes point up towards the ceiling. Nice. Big scoop. Scoop and reach. Nice. Scoop and reach. Nice. Go. 4. Step back lunges in. 3. Nice work. Two big scoops. Last one. Step back lunge. Step back. Right together. Left. Nice. Driving through that front heel. Nice, strong, stable front knee. You got it. Dropping that back knee towards the mat. Shoulders stacked right on top of those hips. Nice work. Four butt kicks in three. Nice work. Two and one butt kicks. Heels to the glutes. Heels to the glutes for 8. 7. Take it to the back of your space. Plank walkouts in four. Three. Three, two. Let's go. Squat. Hit the deck. Walk out. High plank. Two shoulder taps. Walk it back in. Stand up. Reach tall. Squat. Hands to the mat. Work it out. Two shoulder taps. Walk it back in. Reach tall. Two more. Two more. Come on, walk it out. Tap, tap, walk it in. Last one, last one. Right here. Walk it out. This time, instead of shoulder taps, you're gonna row, pull, elbow to hip, elbow to hip, for eight, seven, six, you got it. Five, four, three, two, one. Right foot steps outside right hand. Easy twist. Shoulder sweeps to the back for 3, 2, 1. Right elbow drops towards right calf, ankle, shoe. Open up those hips. Open it back up. Set it down. Switch it out. Left foot outside left hand. Easy twist. Shoulder sweep to the back. Burn. 3, 2, 1. Drop the elbow down towards passion. Ankle. Nice. Set it down. Do it again. Right foot outside, right hand. This time. Reach. Drop the elbow. Reach. Set it down. Switch left foot outside left hand reach. Drop the elbow. Reach. Set it down. Step back high plank. Knees or toes? Two Push ups. Down, up, down, up. Jumper. Step in. Bear crawl. Hold knees. Hover off the mat for four. Three, two. Drop the knees to the mat. Cat, cow. Drop the belly. Lift the chin. Reverse it. Tuck the spine, tuck the chin. Nice neutral spine right here. Bird dog. Reach. Opposite arm. Opposite leg extension. Hold for 3, 2, 1. Switch it out. Hold and reach. Hold for 3, 2, one. Nice work. From here, you are going to push. Tuck the toes. Push the hips down and back. Pedal out your heels. Pedal out your heels for 4, 3, 2 and 1. Walk the hands back to meet the feet. Bend the knees. Roll up one. Very great time to get to the top. Big shoulder rolls up, back and down. Up, back and down. Jack it up. Jack it up for eight, seven, six. You got it. Five, four, three, two. Hold it wide. Pretend you have a weight in your left hand. Down on the right, up on the left. Down. Hook. Down, up. Nice work. We're gonna do this with a dumbbell today. Side to side, lateral squats. One down, one high. Go. Three, two, one. Take a nice wide leg forward. Fold. Do it again. Turn. You gotta dumb it on your right hand. Down on the left, up on the right. Down, up, down, up. Nice. Four, Three, two, one. You warm, Rachel? Let's get this party started, you guys. Full body shred. Three big circuits. Good morning from Italy. I think it's Juliana. Nice to work. Love the name. Awesome. So excited to have you live with us. And yes, this always stays live on YouTube afterwards. Okay. Kenzie always stays live. You come back, do it anytime. Nice work. Excited to have you live with us, Ashley. Nice. 10 push ups on your toes for the member challenge. Oh, yeah. We're gonna kick off today's workout for you, Ashley. We're gonna kick off. I think it was Ashley, right? No, Laura. Laura. We're gonna kick off the workout with push ups. If you want to. We're just gonna get them out of the way right away. If you want, you can add the band six inches above your knees, right on the thighs for the first circuit. Totally optional. Totally optional. I didn't have this in the plan, but just threw it in there at the last minute. So if you want to add it, you can. We're gonna knock out push ups right away. I'm gonna try and go heavy. Go heavy here with my 20s. We got two push ups into two bear crawl rows. Rachel's gonna take the whole thing from her knees. She's got two push ups, two healing rows or bird dogs that I can hire the band down. Up to you, if you're with me, you're gonna give me two push ups. Down, up, down, up. Jumper, step to bear crawl. Knees hover, pull and pull. Two rows. Two push ups. Two rows. 40 seconds on. Okay, 20 seconds up we go arms, we go legs, we go core, we go cardio. This is your arm circuit. Two push ups, two bear rows. Knock them out and we're done with push ups until the end of the workout. Here we go. That's motivating. There you go. In three, two. Let's go. Two push ups. Down, up, down, up. Hop in. Knees hover, roll. Right row, left jumper, step back. Down, up, down, up, jumper, step in. Row and row. You got two and two deep inside chest. Neck in line with the spine. Nice. Elbows are falling back. Hips and knees are stable and square on those rows. Lead with the chest. Exhale, push, jump in, pull and pull. Two, push. Two, pull. Let's go. Two, push. 10 seconds. Jump in. Two, pull. Finish final five, four, three, two. You're out. Nice work, jumper. Step up. Keep the band here. Gonna keep those heavy weights. One deadlift. Side step, squat to the right so it looks like this hinge clean. Step right up. One deadlift. One side step, squat in three, two. Let's go. Hips back, drive to the right. Stand. Hips back, drive to the right, stand. You can keep your weights at your side with Rachel. We had a question yesterday about someone having low back pain. Keep the weights at the side. Anytime you front rack them, you're gonna put a little bit more stress on that back and core. You're thinking about driving your right knee into the band to step up wide laterally to the right. 10 seconds. Deadlift, clean to the right. Up deadlift, clean to the right. Four, three, two, two. You're out. Down to one weight. One way. Chop and tap. Chop left, tap right, chop right, tap left. I need that 10 second rest. Chop and tap. Standing core off the floor. Chop left, tap right. In three, two. Let's go. Chop, chop, chop. Holding the dumbbell vertically. Hands are stacked on top of each other. Nice job taking the dumbbell up and over the shoulder, across the midline. Little tap back into the band. Total core is turned on. Back extensors are turned on. Core is turned on. Nice work. This all feels like cardio. 10 seconds. That's why I got my watch. Set to hit. Holy banana. Five, four, three, two. You're out. Now you're ready for your cardio. That all felt like cardio to me. Banded lateral shuffles. No weight option to keep a band on. Two shuffle to your left, two shuffles to your right. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Push left in three, two, go. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Adding the band is just gonna force those outer glute beads, outer hips to work a little bit harder in that lateral shuffle. Think drive, drive through that knee. Drive, drive. Come on. Strong knees, strong hips. Right here. Let's go. This is your chance to really push that pace and push that heart rate. If your heart rate wasn't pumping, I'll run that mine. Come on, come on. This is your hip portion. This is your cardio portion. 10 seconds. Let's go. Let's go. Push it, push it. Final five, Four, three, two. You're out. Nice work. How are we doing? I'm out of breath. Got that tired Friday feeling. Whoo. Here we go. Nice work, Sarah. Awesome job, Allison. Crushing it, team. Do it again. Same four moves. Two push ups, two bear crawl rows. Two push ups, two bear crawl rows. 40 seconds on last time through circuit one. You're there in three, two. Let's go. Down, up, down. Jumper, step in row right. Row, row left. Nice. Constant tension on that band if it's around your thighs, okay? Jump nice and wide on that bear crawl. Stretch that band. Engage those glutes in that bear crawl. Pull, pull. Come on. 2. Push for the chest. Try shoulders. Two rows for the back. Pull the hip. I want a hip. Nice. Come on. 10 seconds. 10 seconds. Let's go, team. You got it. Last five, four, three, two. You're out. Up to standing one. Deadlift giant step left and squat. Clean squat, step left. Left knee drives into that band. Big moves today. Big moves. You're there in three. Let's go. Two. Come on. Hinge, clean, step, drive, hips, back drive, step left, drive. Nice. Left knee drives with that band step. Nice work. Hinge and step. Okay, Hitting back of my legs here. Glutes and quads here. Nice Hammy. Glutes, glutes, quads. Come on, team. Back to core after this. 10 seconds. 10 seconds. You got this. Stay with it. Final five. Four, three, two. Nice work. Down to one one dumbbell chop and tap. Chop right, tap left. Weight goes across the midline. Just over shoulder height. That heart rate the whole time. Hold that weight vertically. Chop left in three, two. Let's go. Chop, chop. Come on. Nice. There it is. Big chop, little tap, big chop, little tap. Core glutes back. All turned on. Big standing core move. Gonna keep that heart rate high. Come on, come on. One drop at a time, one chop at a time. Let's go. Make it big. 10 seconds. 10, let's go. Nice. Final five. 4, 3, 2. You're out. Shoulders. All right. Lateral shuffle and the band comes off. Lateral shuffle. Last move with the band on. 10 seconds. 10 seconds. Two shuffles to your left in three. Let's go. Two, let's go. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Tell you what, a little bit on the struggle. That's today. I'm not too much. Work it out. Tired. We got to travel. A lot of kids, activities, discipline. Guys, do what you said you were going to do. Follow through right here. Just keep showing up. Give your best today. Friday workout might look a little bit different than Monday. You just do your best. Forget the rest. Let's go. Let's go. Come on, team. Come on. Push. Final ten. Final ten. Let's go. Nice work. Finish strong. Finish strong. Last five, four, three, two. You're out. Nice work, honey. Stand up, stand up. Got to grab a sweat towel today, right? No more band, no sweat towels. Here we go. How do we feel after circuit one? Ready to crush. Circuit two. Have to give a shout out to all the park moms I got to meet yesterday at the park with the kids and got to say hi to a couple moms. Always fun to meet you guys in real life. So amazing to see the strength we can hear translate into babies on the hips, shoulders being pushed. Really cool stuff. All right, Circuit two, all you need is your body and your dumbbells. Body and dumbbells. Starting with arms, biceps, biceps. I'm gonna take my 15 just because it's a little bit more challenging. You got 15 count curls. You go five half curls. Switch direction. Five half curls and then five full range curls. Get it? 5, 10, 15. I like it. My math is good. Here we go. Palms out, shoulders down and back. Five half curls. Halfway up. In three, two. Let's go. Halfway up, all the way down. Halfway up. All the way down. Three. Nice. Four. Last one. Nice. Now go up halfway. Switch directions. All the way up, halfway down. Nice Four, three. We go full range in two and one. Take it all the way down, all the way up right there. Four, three. Back to half curls in two, one. Back to halfway up. Five, four. You're done in three, two, one. It's a fun little switch. Then try to go back to heavies. Step back, Lunge. Two on the right, two on the left. Down, up, down. Drive and switch. Two lunges. Right, two, left. Ready? Step back. Right, step back. Right. In three, two. Let's go. Down, up, down. Switch, down, drive. Down, switch. Down, drive. Down. Switch on that drive. Can you come? Three, four. Not all the way up. Three fours. Something. Down, three fours. Down top. Down three fours. Down top. Little time under tension on the lunge. Taking moves. You guys know I love bicep curls, lunges, and just making it a little bit different by playing with the range of motion, playing with the time under tension. Come on. 5, 4, 3, 2, 1. Set it down. Plank. If you're with me, it's a double pass. Here's Rachel standing marches, Danny marches. Or you can go overhead march here with me. Take the dumbbell through. Take the dumbbell through. Take it through and through. Two passes. Double pass and plank. Dumbbell drag in three, two. Let's go. Pull through, pull through. Switch, pull, pull, switch. Nice. Hips are square and stable. Shoulder blades are pulled apart and packed down. Knees are pulling up. Pull up on your kneecaps towards your belly button. Instantly feel that core. Turn on and engage. Nice, square, stable hips. Teacup resting on your tailbone. Don't spill it. Come on, come on. You got this nice, strong core for 10 more seconds, and then we're gonna add some fire with some cardio. In five, four, three, two. You're out. Keep those weights. Dumbbell burpee option. Clean and press. I'm going to alternate my press. I'm going to press right, then I'm going to press left. Got big heavy weights here. You can press both arms or press one at a time. Dumbbell, burpee or squat. Press out. Press up in three, two. Let's go dumbbell. Clean it up. Push right. Take it down. Switch. Nice clean left. You can go both sides or single it out. Punch. Let's go. Reboot again. This is your chance to push that pace, Push that heart rate. This is your cardio. Nice arms, legs, core, cardio. Nice full body workout on a Friday. Come on, watch. 10 seconds, team. 10 seconds. Push it right here. Last five, four, three, two. You're out. Set it down. Walk away. Grab your water. Do it again. Four, Big moves in circuit two. You ready? So glad you're loving the workouts. So glad to have you with us, Philly. Nice work. All right. All right. And I'm like, is it just me? No. Is it just me on the struggle bus on this Friday? Fridays are tough. That's why we're here. That's why we need each other. Yeah. Holy bananas. I am dying today, you guys. Back to 15 curls. Grab your lighter weights if you need them. Five half curls, five half curls, five full range. Okay? This time, after you finish the 15 curls, we go full range the whole rest of the time. Trudeau. Hammer. Let's do it. Hammer. Palms facing this time. Palms face. In three, two. Let's go. Halfway up, all the way down, halfway up, all the way down. If you want to switch your grip to palms facing and hammer curl. You got two more here. Nice. Last one. Take it all the way down. Now go halfway. Switch direction. All the way up, halfway down. All the way up, halfway down. Nice. That's three. Come on. That's four. We go full range right here. Take it all the way down, all the way up. Nice. 4. 3. You're just gonna keep repping these hammer curls. This gets you to five. You got eight more seconds. Let's go. This one. Like slow burn arms, you know, we have slow burn legs. Three. Slow burn two. That's instant one. Holy bananas. I felt it. Nice work. Way to go, Rage. All right, double lunges. Two on the right, two on the left. Okay. Lunge, three, four, stop. All the way down, drive through. Step back. Right, step back. Right. In three, two. Let's go down three fours down. Drive through that front heel. Down three fours down. Drive through that front heel. Nice, strong front heel. Stepping back to train tracks. Not a tightrope, right? Nice, strong, stable base. Someone came and pushed you. You should not fall over right now. Big, strong legs. Use them. Down, half down. This is the summer. I'm embracing the wider leg short. I'm embracing the thicker thighs. Athletic thighs. I love them. They're strong. I'm just gonna go for that nice wide short. Yeah, I love it. Last five, four, three, two, one. You're up. Nice work. Double poles on the plank here with me. If you're with Rachel, standing or overhead march? Standing overhead march. This is your core. It's your core. We go legs. Go arms. We go legs. We go core. Here we go. Double plank pass in three, two. Let's go. Drag it through. Drag it through. Switch it out. Drag, drag, and switch drag. Nice work reaching across that midline grabbing that weight with control and stability. Not throwing the weight down. Gently setting it down with so much control they can hardly hear that dumbbell hitting your floor. Come on. Nice work, guys. Strong, stable core. Strong, stable hips. 10 seconds. 10 seconds. Let's finish it. Nice final. 5, 4, 3, 2. You're out. Here we go. Big full range, burpee, clean, alternating press if you're with me. Squat, press out, press overhead if you're with Rachel. Last 40 seconds of circuit two. Finish strong, guys. You're there. Hit. Three, two. Let's go. Burpee, clean punch, right? Let's. Let's go. Burpee, clean punch. Lunch. Come on. Challenge you to get to those heavy weights or punch two arms overhead at a time. Go heavier with one arm or go lighter with two arms. Just make it work. Whatever you got, you show up today and you give it your all. The goal of each workout is to finish strong. Make yourself proud. 10 seconds. You got 10 seconds to make yourself proud. Reaching for that water. In five, four, three, two. You're out. I gotta grab a towel. I'm so sweaty in here. You guys. One of this shower. Use what you have. I'm just so sweaty up in here. Awesome work, Emily. Heart rate's so high. I hear you. Okay, guys, Circuit three, third set is the best set, you know? Okay. Circuit three, final circuit. Final circuit. Final circuit. Good news, my personal favorite, one dumbbell. Dropping down to one dumbbell. Fifteen pounds with the bicep curls. Way to go, AK. You are crushing it. Nice work. All right, grab your one dumbbell. Triangle. Heavy. If you can restore the arms, stack on one shoulder press, stack on your triceps. So holding the weight, Berkeley pressed overhead tricep, Then you go two triceps. Then you go three triceps, then you go four. Always one shoulder press, stack on the triceps. Ready? Rage. Let's go. Let's do it. Hit three, two. Let's go. Push. Bend, extend. Now go for two triceps. Push. One, two. Down, up. Go. Three. Three, Two. One. Now go. Four. Go four. Four, Three. Two. Punch the gut. Stop bending those knees. Four. Five. Here we go. Five. Four, three. Come on. Finish. Two. You have a down up. Give me two. Down, up. Down, up, down. You're out. There we go again. One dumbbell. You know that move we practiced? We practiced in the war. Up that nice wide lateral squat. Toes face me or slightly out. You're gonna hold the dumbbell in your left hand first. Down on the right, up on the left. Down on the right, up on the Left, hit right, hit right. Bending into this right. Like in three, two, go. Down on the right, clean up on the left. Down on the right, clean up on the left. Staying in this lateral squat, shifting your weight side to side into that outer glute, adding a little power right here. You gotta drive off this bendy to get that weight up. Come on, drive up this bendy. Clean. Push. Nice. Down. Clean and drop. Down. Get under that weight. Clean and drop. Nice work. Come on, you got this right here. Push it for 10. Nine, eight. You got this. Seven. Day with this. Five, four, three, two. And you're out. Nice work. Here we go. What are we doing next? Squat and swinging crunch, right? All standing swing. Crunch. Yeah. Crunch we go. Grab your weight. Squat crunch. Right? There we go. In three, two. Let's go. Squat. Knee to elbow. Square squat. Knee to elbow. One squat, one crunch, one squat crunch. Nice work, you guys. This feels like the summer of standing abs to me. Everyone's been asking for more standing abs. We just try to give the people what they want. We listen to you. We work for you, actually. Right? This is true. No one watches the workouts. We don't get paid. Okay, 10 seconds. We love hearing your feedback in the comments. Always tell us your favorite move from today. Perkable live workout. 3, 2, 1. As we test a lot of new moves here. All right, put your weight in front of you, right here. This way, this time, this way. Ready? My call. Just listen to what I say. Follow along. You're going to raise your heart rate. You're going to start by tapping your toes to the weight. Tap, tap, tap. In three, two. Let's go. Tap, tap, tap. My call. Low impact or high impact? You get to decide. Yes. All right, you're here for five squat jacks. Can you hand tap the weight in three, two. Let's go. Down, down, down. Come on. Tap that weight. Tap that weight in front of you. Let's go. Nice. You're here for five. Hold your squat in three, two, one. Hold your squat. Tiny hop. Front, back, front. Rachel, you can step it. Walk forward, walk back. Walk forward, walk back. Up, back. Three, two. You're out. Go. So fast. Go. So fast. I like it. You don't know what's coming. So when you're focused on something else, it goes so fast. One more time, guys. One more time through that one dumbbell again, starting with press stack on shoulder or triceps. Maybe we should reverse it. Let's mix it up. Always one tricep stacked on the press. All right? Okay, Ready? Rachel's like. No, my shoulders are hurting. 3, 4, 2, 1. Press one tricep. Two presses one, two, go. One tricep presses three. 3, 2, 1. One tricep. Four presses four. 3, 2, one tricep. Five. Here we go. 5, 4, 3, 4, 2, one tricep dot holy bananas, those six. Six, five. There's the shoulders. 4, 3, 2. Come on. One tricep. Bend. Extend. Your out is right. All right. Ready for those laterals, dumbbell? In the right hand. Down on the left, clean on the right. Down on the left, clean on the right. Take a nice wide stance. Toes face slightly out towards me. Dumbbell. Right hand, hit left. In three, two. Let's go. Down on the left. Drive clean. Down on the left. Drive clean. Get it. Drive out that left. That knee. Get that weight up. Down power. Get under it. Down power. Get under it. There it is. Come on down and clean. You got this, team. I like how fluid this is. You know, we're just like, flowing through it the whole way, right? Keeping constant tension on those legs. Just transferring side to side, side to side. You've got this. Ten more seconds here. Finish it. Come on. Last five. Four, three, two. You're out. Okay, standing crunches. One squat, one crunch, you guys. One squat, one crunch. Let's finish it. Ten seconds to rest. You're squatting. Hold that weight in. Three, two. Let's go. Squat. Right knee, left elbow. Squat, left knee, right elbow. Squat and drive. Squat and drive. Nice work. Come on, guys. This is my call. No bonus round today. No bonus round today. This is my call. You got this. Yes, you can. Right here. Down, drive, crunch. Down, drive, crunch. Let's go, team. Come on. 10 seconds. 10 seconds. Finish it. Nice work. Nice work. Last five, four, three, two. You're out. This time. Set your weight vertically. Set it vertically on the ground. Then maybe a little bit more in the middle. Right here. Taps again. Start with toe taps. Then we're going to mix it up. Toe tap, toe tap. In three, two, let's go. Up, up, up, up. Come on, let's go. You're here for eight, Seven. You're gonna run up and over your dumbbell in four, three, two. You can go behind it. Up and up and over. Up and over. Up and over. Up and over. Come on. Up, up, up, up, up. You got it. 8, 7, 6, 5, 4, 3, 2. Back to the back. Take it now. Narrow back, wide front, narrow back, wide front. Nice small P. Jack. Wide here, narrow here. Wide here. Narrow here. Wide, narrow. Eight, seven, six. This is it. Five, four, Three, two, one. Way to go rage. High fives to you at home. High fives, everyone who just made it through. Me right here. Way to go, Lindsay. Nice work, team. Thanks, Emma. She said she loves the blue outfits, right? Hard workout. Okay, that makes me feel better. Krista, you were on the struggle bus too. Nice work. Always better when you're in it together. Oh, there it is. There's who I met yesterday. Nice. She's been following us for eight years. You are so amazing, Maureen. So amazing. Shout out to Maureen who's been with us for eight years. So fun meeting you at the park yesterday. Always love when you guys say hi. Happy first life workout, Jessica. And she transitioned from the apple to the garment. I hope you love your garment. No regrets. She said no regrets. Yes, you guys. The Garmin watch I wear is currently $50 off. We shared it yesterday, but that's a good deal. It never goes on sale, so that's a good deal today. Nice work. 100% worth. It always feels good to be on the other side. I'm with you. Enjoy your long weekend. Let's stretch, team. Just flap those wings. Flap those wings. What do you think? In honor of the members challenge, we do one set of 10 push ups. We're supposed to do three sets. You can do the other two on your own. Let's do one. We can do one. We can do 10 push ups. If you're with us and you're a YouTube member, you know we're doing a push up challenge right now. Drop and give me 10. Drop and give me 10. Yes. Everyone says yes. Let's do this. It's Friday. Come on. Drop and give me 10. Let's go. Go. 10. 9, 8, 7, 6. You got this. 5. Stay with it. 4, 3, 2, 1. That was your bones round, guys. There it is. Now stand up, reach up, take your hands behind your back and give me a big interlace finger chest expansion. That feels good. Earned it. Crushed it, team. Absolutely crushed it. If you want to know more about these member challenges to stay accountable because lord knows I won't be doing those extra 10 push ups if it wasn't for our members challenge. Right, Standing on your left leg, right heel to glue that with quad stretch. If you want to know more, just simply hit that join button right? Become part of our YouTube community for that accountability support and then members, members, we are going to be live with you guys on Tuesday, June 4 for a live workout and then we're go live with you guys again. Switch your legs with your legs in the middle of June for a live Q A with my chiropractor on nervous system health. Okay. And coming up in June, Rachel, the members fitness assessment before our new July summer challenge. Holy bananas. Are you ready? We're all going to test our fitness together. It's going to be awesome. Big inhale, reach up, exhale, drop down to the bottom of a nice squat. You can pry side to side, push those elbows into your inner thighs. And when you're good, go ahead and sit back on your butt. Soles the feet to touch. Nice little hip opening, butterfly. Dropping your knees down towards the mat. I can never do this without thinking of my daughter's dance class going like this. They fly and they say, where are you gonna fly to today? And they all pick a location they want to go to. It's really cute. How cute? Most of them are like Dairy Queen. I'd be like, Australia. Fiji. Be like, dairy Queen, Dairy Queen. I'm like, oh, just a little thing. I love it. You guys are so awesome. Thanks for joining us live again. We're starting that new seven day challenge on Monday. If you want the full details, you got to get on our email list. If you're not already on it, jump on it. Because we're also doing a giveaway. $250 to naft.com the winner is announced on Monday in that email newsletter. So sign up between now and Sunday. Guys, sign up between now and Sunday if you're not already. Yes, I like it. Let's remind the vibration. Hips need a little love. Hips need some love it. Okay, what's going on? This is so every week, something new every week. Like every week, it's either a members live or we're dropping merch. The first week. The first week of June, we are dropping merch. You guys, two new items for summer. Nice work. Switch it out 99 the other way. Thinking about bringing my chest right across the middle of the shin bone. Getting into this hip by pushing this knee into the ground. Getting into this hip by pushing this knee into the ground and hinging forward. So much new stuff. New seven day challenge. We got a giveaway. We got new content coming. Like a new five day ab challenge. Robin in June, five brand new ab workouts never seen before. You guys are gonna love them. And then we got summer merch. Summer merch, summer challenge. In the midst of setting up the new summer challenge. Cannot wait to share that with you. It is going to be so stinking awesome. Here we go. Legs go out. Big inhale, reach up, exhale, reach, reach, reach. And then reach for the toes. Collapse. Nice little hamstring stretch. Finish it out. You guys are so awesome. Thanks for showing up and joining us live. Have an awesome and safe Memorial Day weekend. Hopefully it's sunny wherever you live and you can enjoy some outdoor family sunshine time with the fam. Bam. We always appreciate you guys joining us live. Jump on that email list. We're gonna crush seven more workouts with you next week. Okay, have an awesome weekend, you guys. Thanks so much. You're total rockstar. Ashley, thanks for joining us and showing up. Nice. Nice work. Sarah, continuing to increase those weights. I love it. Way to go. Nice work, Jennifer. Nice work, you guys. Hope the new merch includes a sweat towel, right? It doesn't, but I need one too after this workout. Holy bananas. I might have to wash my hair that Friday hair wash day. Friday hair wash day for me. NML biker shorts. I love the suggestions, you guys. I love the suggestions. Oh, I'm so glad everyone loves our blue outfits today. Nice and bright and blue. We shouldn't wore the red. Red, white and blue, Rachel. Red, white, and blue. Memorial Day. Next time, our fourth of July workout, we will have the red, white, and blue on for sure. You guys, awesome job. Thanks for showing up. Thank you so much for getting it done, you guys. Way to go, team. Happy Friday. Happy Memorial Day weekend. Have an awesome weekend. We'll see you guys soon. Awesome job, you guys. Nice work. Thanks for showing up and kicking my butt today. Have a great week and.