30-Minute Full Body SHRED Workout (Strength + HIIT Cardio)

Is working because you're not seeing me. Anything. Anything. Oh, is it working? Working. Okay, it's working. Yay. Good. Okay, let's go live. Oh, it works. So silly, you guys. Okay, we are back and we are live. And we are live on YouTube. And it's working. Thank you guys for figuring out the new feed. Yay. It's working. It's working, it's working. Oh, technical difficulties. Gotta love them every time we go live, you guys. Okay. We are pumped to be here. Yay. It's working. I was giving all. I was sitting here giving everybody shout outs. I was like, first live workout. Thanks for joining us, Vicki. Way to go. And then they're like, yeah, we can't hear you. None of it's working. So. Hello, everybody. Thank you for joining us. Thanks for being here. Happy first live to Dre and everybody else who's doing the first live workout with us today. We are coming at you with full body shred, signature NML format. All you're going to need today are some dumbbells. I, I have anywhere from 20 to 25 pound weights with me today. We're going to go heavy full body workout. I also have a box I'll be using for circuit two. Rachel's gonna got. Rachel's gonna. God. Rachel's got your modification, so follow along with her. If you want to do everything from the ground using justice at a dumbbell, she's got you. Otherwise, you could use a bench, you could use a chair, you could use a cooler filled with some dumbbells. Use whatever you have if you want to. All right, you guys, we are going to get started, but before we jump in, we gotta give a special shout out and thank you to Elements who is sponsoring this workout, allowing us to come at you guys for a full body hit workout today. And as you guys know, if you've been following along for any amount of time, you know that element is the electrolyte that is in my workout during or in my water bottle during every single workout. I love it for hydration, obviously, sodium, potassium, magnesium, essential trace minerals that my body is usually lacking. A lot of us are walking around dehydrated, so great way to stay hydrated. Great way to get it in during my workout. I look forward to it. It's a great, like, pump me up little motivator for my workout as well. I, I do half a packet in a 32 ounce water bottle and I also throw my creatine in here too. So my creatine, 5 grams and half a packet of element I usually enjoy the other half a packet later in the day. But I had not tried the orange flavor. I don't know why. It just had never come to me. I'd never ordered it. I'd never tried it. Someone stole it out of my sample pack at some point. I don't know. I'd never tried orange until our NML retreat in Arizona. They sent us boxes. We tried the orange, and I was. I. I might have a new favorite flavor. Like, I just like how subtle it is. It's not like a crazy tang or anything, but big fan of the new orange flavor. So that's what's currently in my water bottle. And I'd love to know what your favorite flavor is. You can drop it in the comments below. But if you want to try Element and get a sample pack with all the flavors, I promise orange will be included in your sample pack. Don't let your husband steal it from you. All you have to do is check out the description below on YouTube and you're going to see a link that's going to get you a free sample pack with purchase. If you're watching us on Instagram, you just have to comment on this live stream and Element lmnt and you are going to get a free sample pack. We're going to DM it to you the link to get that. All right, you guys. All right, let's get this party started. My heart rate's already high. Sky high, sky high from the stress of the live feed networking. But I'm going to set my watch to hit. Training for this workout, there will be options. We're going to go and strength. Three strength moves and one hit move during every circuit. You can take it high impact with me or low impact with Rachel. You get to decide. Here we go. Arms up. Exhale, baby. Back bend. Hands behind the head. Let's just go side to side. Reach. Reach one arm up overhead. Back to center. Center and reach. Other way. Reach. Nice. Here we go. Do it again. Side reach. Open up those lats. Back, center, side reach. Let's go for alternating hamstring scoops. So right toes up towards the 10. Big scoop shoulders. Go all the way up and around. Switch it out. Left toes up to the ceiling. Big scoop shoulders. Go all the way up and around. Do it again. Right toes up, big scoop up and around. Left toes up, big scoop up and around. One more each way. Here we go. Hang knees. You're lengthening through the back of that leg, that hamstring muscle. Then you're going to take that Shoulder through a nice full range of motion. From here, we're just going to squat it out. Feet are shoulder width or a little bit wider. Down and up. Down, up. Nice. Think about driving that floor away from you as you stand tall. Knees are going to track out. Chest up, eyes up. When in doubt, squat it out. You can always come back to squats at any point in time throughout today's workout. Nice. Right here. Squat it out. You got four. Here we go, go. Four jumping jacks in three and two and one. High impact with me, low impact with Rachel. Jacket, jacket. You've got 10, nine, eight. Hold those feet nice and wide. Finish. Here we go. Got five, four, three, two, two, one. Hold it here. Toes face me or slightly out. We're gonna hit side to side. Drop down and tap that knee as you drop. Can you reach those arms away from you? It's gonna keep your chest up, eyes up. Reach nice. Lengthen through that spine as you drop into that bent knee. Driving off that bent leg, transfer the weight to the outer edge of the foot. Drive off, transfer the weight. Drive off. One more each side. Here we go. Transfer, drive, transfer, drive. Walk it in. High knees, high knees. Get them up, get them up for 8, 7, 6. Step back lunges in 4, 3, 2, 1. Alternate your lunge. Step back right, step back, left. Driving up through that front foot. Nice work. Dropping that back into the ground. Lunge up, lunge up. Nice. 4. Hold your lunge in 3, 2, 1. Right leg forward, left leg back. Hover here. Back knee hovers off the ground. You've got four, three. Drop your back. Knees are grounded. Two and one. Drop that back knee all the way down to the ground. From here, you're going to give me a forward lean. Legs going 45 lean. Now I want you to go all the way up to the side lean. Do it again. You're opening up your hips here. Open up your hips. Stretch through that hip flexor. 45. Opening up both hips. 1. All the way to the side. Really opening up those hips right there. Do it again. Think about keeping your heel connected to the floor as your knee is going to track over your toes. Right. Getting nice. Good ankle mobility. Hip mobility, nice. From here, take it to the ground. Find a tabletop. Knees hover. Bear crawl, hover, hover ho. Hold for four. 3, 2, 1. Left foot forward, right toes back. Tuck your toe. Hover the lunge. Hover, lunge, hover, lunge. Nice. Cover. Four, three, two. Drop that back into the ground. Same thing right here. Open the hips forward. 45, 45. Nice. All the way to the side. Three times through. Here we go. Do it again. To the front. Knees over toes. Back. Heel connected to the mat. Nice. All the way up to the side. One more time through. One more time through to the front. Love this for opening up our hips. 45. Nice work. All the way up. Nice. From here, hands plant. Step back. High plank. High plank. Knees or toes, you can drop down to your knees. Set it up. Pull the shoulder blades apart. Push back on your heels. Pull up on your kneecaps. Shoulder taps. Opposite hand, opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2. 1, 2. Push ups. Knees or toes. Take it down. Hook down, hook, push up and back. Pedal the heels down. Dog. Press your chest towards your thighs. Big inhale all the way up to the toes. Exhale. Heels, mouth to the ground. Chest and thighs. Nice. Shift your weight forward. High plank. Open those hips. Right, left, side. Right hand reach. Set it down. Step back. Switch. Left foot outside. Left hand reach. This should feel really good. Just have a little bit more range of motion here than you normally do because we already took those hips to that three way lunge. Complex gaze is going to follow fingertips. Nice work. Right there. I love it. Take it all the way down on around to your back side. Glute bridges. Heels are right there. Nice and tight to the glutes. Nice. Knees are in line with the hips. Squeeze at the top. Squeeze at the top. Nice. 4. Hold it high. 3 options. Stay here. 2 options. Single leg isometric hold. Lift and hold. Press into that knee. Hold for four. Three, two. Switch your leg. Press and hold. Press and hold. Hold for four. Three, two, one. Set it down. Take your hands under the small of your back as you lift your hips. Take a nice chest expansion. Roll those shoulders down and back. Open the chest. Lift the hips. Nice work. Awesome job. Take it all the way up. Hollow rock. Hold. Legs extend, arms extend. Hold it here for four. Fire up that core for three. Three, two and one. Take it all the way back up to the top. Standing lateral push, push, push, push, push. Side, side, side. You've got 8, 7, 6, 5, 4, 3, 2. Squats or squat jumps. You've got 8, 7th, 6, 5, 4, three, two, one. You know it's gonna be a good workout when there's squat jumps in the warmup, right? High fives team. Way to go. Nice work for everybody who's commenting element on YouTube. I love you. I appreciate you. Check out the link. We're not. You're not going to get like a direct. We don't have Many chats or an automation associated with YouTube. But in the description of this video, you will see a link. You click that link, you're going to get a free sample pack. All right, guys, let's jump in. Here we go. Water up. First circuit, four moves. We go arms, legs, four, core cardio. Arms, legs, core, cardio. 40 seconds on, 20 seconds up. Do each circuit twice, three circuits total, hitting every muscle group head to toe. Starting on biceps, shoulder squats. Grab the weights you want to use for three hammer curls into three push press. I'm going to grab my 20s, try and go heavy. It's 40 seconds, curl for three. And after that third curl, hold it here. Right into a dip. Drive through three. The first circuit is tempos of three. You'll catch the drift. Shoulders are down and back. Soft bend in the knees. Three hammer curls, three overhead push press in three, two. Let's go. Curl for three, two. On this third one, hold it high, right at the press, press 3, 2, 1. Down to curls, back to 3 and 3. So it's three curls, one. On that third curl, hold that weight right at your shoulder. Right into a push press for three, two, one. Nice work, team. Shoulders are rolled down. I had someone email me yesterday, and they said, man, I feel my lats or my traps. My traps, which are like your upper shoulder, neck muscles really turn on during bicep curls. I said, get those elbows off your body. Keep your elbows in line with or slightly in front of your body. Soon as those elbows go behind. 3, 2, and 1. As soon as my elbows get back here, what happens? I shrug. Keep it here. All right, guys, here we go. Try and go heavy if you can. You've got three narrow squats into three wide squats. Find a narrow stance, feet stacked on your hips. Squat for three, then step wide weights come in. Squat for three. We go in three, two. Let's go. Squat for three, two, three, one. I'm gonna step it wide. Wide squat for three, two, one. Step back to narrow. Here we go. Narrow squat for three. You might find that you have less range of motion in the narrow squat. That's okay. That's normal. Narrow squat's gonna require more ankle mobility. Three back to narrow. Here we go. Squat for three, two. Ten more seconds here. Take it by slight transfer of the stance. Slightly different muscle groups. We're still hitting the legs and quads and glutes for 3, 2, 1. Relax. Your core and cardio are all body weight down to the ground for core with me, with Rachel. She's gonna keep awake here's me. Three shoulder taps. Hold for three seconds. A single arm plank. If you're with Rachel, follow the mod. We go in 3, 2. Let's go. Tap for 3, 2, 1. Hold it here for 3, 2, 1. Back to tap. 3, 2, 1. Hold it here. Hold for 3, 2, 1. Nice work. 3, tap, 3. Second single arm hold. Back to tap. Go. 3, 2, 1. Nice wide base with the feet. Hips are shifting. You got this. 3, 2, 1. The arm that's holding should switch every time. Tap it. 3, 2. Hold it. Hold it. 3, 2, 3. More taps and you're out. 3, 2, 1. Nice work, team. Cardio. Three lateral pushes, one squat jump. So I hit 1, 2, 3, explode. 1, 2, 3, 3. Explode. Take a giant step, right. You're gonna push left first. Push left in three, two. Let's go. Push. One, two, three, Explode. Push. One, two, three, Explode. One, two. Gather the feet and jump. Drive. Drive. Gather and jump. Power. Power. Nice work. Side to side. Gather and explode. Explode is optional. Nice work. We know that adding this impact not only going to raise our heart rate, right? Good for our bones. Building bone density. Bone mineral right here. Come on. 10 more seconds. Yes, you can push it. 5, 4, 3, 2. You're out. 10. Circuit one. Those are your four moves. Grab some water. Okay, back to the top. Curls, presses. Whoo. Heart rate is high. I'm glad you're pumped to be here, Hannah. We're pumped to have you here. So fun to see you. Nice work, Megan. All right, team. Back to curls and presses. 3 and 3. Do each circuit twice. So this is the last time you do circuit one. Grab your weight. 40 seconds. It starts in three, two. Let's go. Curl for three, two. Hold at the top right. In two, three, two, one. Nice routine. Lower with control. Here we go. Three, two, one. Right into push, push. Three, two, one. Nice work, team. Awesome job. Curl for three. Check those elbows. Where they at? Off the body and lighter in front. Nice work. Come on. Ten more seconds. Those weights should feel heavy. Yes, they should. Two. You gotta finish with three push presses. Finish. Three, two, one. Rest and recover. Switch your weights if you want to go heavier. For legs, you've got three narrow squats, three wide squats. Three and three is the theme. I love the theme. I love a good theme. I do, too. Helps me write a workout, get a little bit more creative. You're there in three, two. Let's go. Let's find that step to the right. Rachel. Last time we stepped to the left. 2, 3. Now we're gonna take it wide to the right. 3, 2, 1. Back to narrow squat. 3. Getting a little bit more quad dominant here. Nice. As we open up those legs, we're going to hit a little bit more of the adductors, the inner thighs. Nice. Here we go. Squat. 3, 2, 1. Take it wide. 10 more seconds. Come on. 3, 2. You're going to finish with three narrow squats. And you're out. Right here. Finish. 3, 2, 1. Recover. Nice work, team. If you're a feet down to plank three, shoulder taps, three second isometric hold on one arm. Rachel's got your bod. Standing position, choose your level. Three taps, set it up. We go in three, two. Let's tap. Three, two, one. One. Hold for three, two, one. Hips stay square to the ground the entire time. Back to the taps. Tap, 3, 2, 1. Hold. 3, 2, 1. Tap, 3, 2, one. Hold. 3, 2, one. It's kind of fun to place your hand on that shoulder that's holding you and stabilize it. You jack to tap. Feel how strong your shoulders are, how hard they have to work in that isometric hole. Tap for three, two. Hold. And you're done. Right here. And you're done. Nice work. Three lateral pushes, one explode. Let's go. Option to keep it low impact with Rach or high impact with me. Giant step, right? Three lateral pushes, one explode. Okay, water breaks on the other side. We go in three, two. Let's go. Drive. One, two. Gather and explode. Single, single, double and explode. So I go single leg, single leg, jump off two feet. Single, single, jump off two. Nice work. Nice work, you guys. Move it. Side to side. Getting me training in all planes. Gonna raise that heart rate, cardiovascular strength, physical strength. Come on, come on. Finish Circuit one strong. Ten more seconds. Yes. You can finish strong right here. We're almost there. Final five. Four, three, two. You're out. Nice work. Water up. Heart rate is high. Circuit one in the books, guys. Way to go. We go. Nice. You can always come back. Yep. These stay live. Save it for another day. Do I always yell? Well, I don't have a microphone on, so I talk extra loud during the live so you can hear me. But if it's not your jam, that's okay. We're just here to motivate you. Turn the volume down. You can quiet with me a little bit. You can turn me down. We got three bananas from Lisa. Let's see if we can take it up to four with Circuit two. All right. Love the new shoulder tap move. We didn't even sound the horn. All right, Circuit two. Back lunges, Triceps I'm gonna use the box or the bench or a chair to circuit two. That's up to you. You follow Rachel, you can follow me. All right, starting on arms, go heavy. Now we go down to a two pound tempo. You know how we just did three tempos. Now it's two tempos. You got a single arm row matter which arm I'm gonna grow. Two. Hold two. One, two. Hold for one, two. Okay, I'm doing this at an incline plank. You can do it at a plank. You can do it standing. Two rows, two second hold at the top. Okay, we're playing with resistance and time. We go in three, two. Let's go. Row for one. Now hold up the top two. Hold for one, two. Lower with control. Back to row. Row. Hold. Hold for one, two. You're only gonna do each side once. Try and go heavy on ice. Magic. Hold. Shoulder stays down and back. Come on. Here we go. Pull. Hold for 1, 2. Elbows right in line with that rib cage. Elbow to hip, elbow to hip. Hold and squeeze. 2. Nice work. If you're with me. Hips are staying square to the ground. You're with Rachel. Hips are staying square to the ground. Come on. Yes, you can. Row and hold. Hold for one, two. One more row and you're out. Set it down. Yes. Team. Nice work. All right, Bulgarians. So right foot forward, left foot back. Rachel's got a split squat. I've got a Bulgarian shoelaces down on my bench. You know it's coming. You got two Bulgarian lunges. Two second hold at the bottom. In three, two. Let's go. So it's down, up, down. Now drop and hold. Hold two, drive out of it. 1, 2, drop and hold. Hold for 1, 2. Drive out of it. 1, 2,. Drop and hold. Hold for 1, two. Drive out of it. Drop it. 1, 2, lower ice. If you hold, that's the hard part. Yes, you can drive. Nice. Drive. Drop and hold. Hold for 1, 2. 10 more seconds. Isometric holds are so hard. Hold for 1, 2. 2 more lunges and you're out. Holy bananas. Yeah. All right. Nice. I'm gonna go back to the bench. I've got two tricep dips, two reverse plank knee pulls for core reverse. Rachel's got two tricep kickbacks, two standing marches. We go. Let's go. Down, hook down. Hold at the top. Pull, pull. Nice. Dip. Dip or kick. Pull or march? Pull or march. Elbow. Shoot straight back for me. Rachel's bending just at that elbow joint, not swinging the weight, but controlling that through each rep. Nice work. Hitting triceps low abs. Pull, pull. Ten more seconds, team. Down, up, down. Rachel's always at your bod. Choose your level today. Four, three, two. And you're out. Cardio, guys. Cardio. What do we got? Well, this is a fun one. Two lunge drops or knee slams on the same leg. Two jacks. Which should I go? Right. I go right, Together. Right, together. Jack, jack. Switch. Left, together, left, together. Jack, jack. Rachel slams as I drop. Two on the right, two Jacks. Two on the left. Two Jacks. New move alert again. Keeping the mind and the body busy. So, you know, if you're not aware, live workouts are where I test. My gym is if you ever want in on the new moves, come to a live. Yeah. Then give me your feedback in the comments. Loved it. Didn't love it. See it again. Don't want to see it again. Here we go. Two lunge drops, right, two jacks. Then switch to the left in three, two. Let's go. Drop, together, drop. Two jacks. Jacket. Switch to the left. Left, together, left. Two jacks. Jacket, jacket. Right, together. Right, together. Jacket, jacket. Left, together. Left, together. Jacket, jacket. Right, together. Right, together. Jacket, jacket. Left, together, left, together. Jacket. You don't even know that your heart or everybody's working because you're so mentally engaged. Right, left, together. Ten more seconds, guys. Come on. Right, right, Jack. Finish. Two on the left. Left, left. You're out. We go. Water break. Way to go, team. Those are your four moves in circuit two. How we feeling? Nice work. Way to go. Legs are killing you. From the Bulgarians yesterday. Bulgarians. I don't know what it is. They're just the next day. You always feel them. I was gonna clean those. And tricep dips are like, maybe I don't want to say heated moves, but like two really hard. Rachel's favorite. No, I'm just here to please Rachel. Guys, incline plank. Other arm, two rows, two second hold at the top. Use a weight that you can hold, but challenge yourself. Your back is your largest muscle group in your upper body. Let's go in three, two. Let's go. Go for one, two. Hold at the top for one, two, down, up. I always love to know if you guys like these themed workouts, too. Always like a fun theme. We did a three count in circuit one. We're doing a two count in circuit two. We're going to go to a single temple. As you can guess in circuit three, just a good way to take basic moves we do all the time. Like a back row and make it a Little bit different by adding an isometric hold, increasing that time under tension. You don't always have to go heavier in weights. Sometimes you just add an isometric hold. So hard for three, two, hold for one, two, and you're out. Nice work, guys. Bulgarians. Left foot forward, right foot back. You got two Bulgarians or split squats into a two second hold at the bottom. Drive out of it. That counts as one. That's your first one when you drive out of it. We go in three, two. Let's go. So it's down, up, down, up, drop, hold, hold, one, two. Drive out of that hole. That's one, two, drop and hold. Hold for one, two. Drive out of that hole. Down, up, down, up. Drop and hold. Hold for 1, 2. This is especially one that's hard when you add an isometric hold to it. You want to make your Bulgarians harder. Just add an isometric burnout at the end. Just making Rachel squat. I'm so confused. Drop, hold for one, two. One, two, drop and hold. Hold for one. Two more lunges and you're done. You're out. Nice work. Wake up, team. Two tricep dips with me. Reverse plank. Two knee pulls with Rachel. Two kickbacks, two marches. Two kickbacks, two marches. Here we go. Missing cardio. Finish strong. We go in three, two. Let's go. Bend, stand, bend, extend, Drive, drive. Nice. Someone also asked me yesterday, how do I strengthen? Oh, that was in our live Q A with the pelvic floor. Pt. How do I strengthen my hip flexors? Right here. This move right here. Great move. You want to make it harder with a light resistance band on your feet. Same with Rachel. You can do it from a standing position. One great way to strengthen your hip flexors. Nice work. 10 more seconds here. Down, hook. Down, hook. Pull, pull. One more complex. Down, hook, down, up. This is it. And you're out. Nice work. Cardio, cardio. It's really fun. Two lunge drops, two jabs. If you didn't get it the first time, guess what? You got a second try. It's always better the second time. Here we go. Two drops on the right. Two jacks in three, two. Let's go. Right together. Right together. Jack, Jack. Left, together. Left together. Jack, Jack. Right together. Right together. Jack, Jack. Rachel's got your low impact option. It's a slam instead of a lunge drop. Two and two. Two lunch drops. Two jacks. Keeping your mind and your body busy today? Yes, we are. Come on. Trying to keep you coming back. This is your playground. Make it fun. Who cares what you look like. That's why you're working out at home. No one cares. You're moving. You're getting better. One percent better for three, two, one. And you're done. There you go. Ready to go. Ridge two circuits down. One more to go. Lisa gives us four bananas. Lunges are hard. They are. They are. Nice work. My 6 year old and 9 year old are having fun too. I love it. Karen, that's so awesome. Fast and fun. Marlene likes the new move. Thumbs up from Marlene. Circuit 3, all on the ground, chest press, glute bridges, sit ups and then you'll stand up for your cardio. Not gonna hide it. It's burpees, guys. It's burpees. That's your final move. All right. Oh, we just got a new member. I gotta shout out. Lydia. Welcome, Lydia. If you want more live workouts like this or an access to 50 plus workouts you've never seen before, click the join button on our YouTube channel. And for $5 and 99 cents a month, you get to become part of Team NML where you get monthly challenges, live workouts, live Q&As like we had yesterday with a pelvic floor, physical therapist and access to team nml where we can help you reach your goals. All right, guys, check out the join button. We'd love for you to join our community. We love our community. Thanks for being here and sweating with us. Here we go. Grab your heavies. Down to the ground. Chest pass, which I think has been named the favorite move for upper body amongst you guys. 40 seconds of heavy chest press. We go there in three, two. Let's go chest press. Inhale down, exhale, push. Inhale down, exhale, push. Here we go. Right here. Come on. You got 40 seconds of dumbbell chest press. Taking that right into 40 seconds of glute bridges. Okay, and then you're going to do a sit up and then you're going to get up for burpees. Those are your four moves. You know what's coming. Push yourself through this final circuit. Yes. We're going to slow it down. Go a little bit more strength here. No isometric holds. Everything is a single tempo. And you've got 10 seconds left on the press. Finish it for 5, 4, 3, 2. And recover. Those last 10 seconds didn't feel hard. I want to challenge you guys. All right, you have the option here. You can go single leg, no weight, or lightweight. I want to go heavy today, so I'm going to double it up. Heels are nice and tight. I'M going to place 125 pound on each hip. I'm going for a double leg glute bridge in three, two. Let's go. Lift and hover. Lift and hover. It is not about the range of motion here, guys. You do not have to get those hips up to the ceiling. It's about keeping constant tension on those glutes and hammies. Now, if you want more hamstring today, we didn't have any deadness. All you got to do is walk those heels away from your glutes. The farther I walk my heels away, the more hamstring. Getting more hamstring in this hip lift than I am glute right there. Farther the heels are from the glutes, more hammies are going to turn on. So you want a little hamstring today, I'll go for it. I'll walk those heels out. We didn't do any deadlift, so let's hit those hammies. Nice work. Here. Here. First swing, two and one. Lower with control. Nice work. Now, I'm gonna take these two weights, I'm gonna set them up here, and I'm gonna tuck my toes underneath them, and I'm gonna go for a full sit up. Full sit up right here. Down. Up. For 40 seconds, Rachel's gonna give you a dead bug. Pick your level. This is your core. In three, two. Let's go. Down and up. Now, I know you're seeing all over social media, stop doing crunches. Right? Right? Just like everything we ever want to polarize, we don't want to say, stop doing hiit. You should never run again. Right? Everything in moderation. Crunches have their place. Your rectus abdominis, or your outer ab muscles, they have their place. If you're a mom, the next time you go to put your baby down in the crib, you lay them in. What are you doing? Just look at what you're doing. You're doing a crunch. You're doing a standing crunch. All right? Everything has its place right here for 5, 4, 3, 2, and 1. Nice work, you guys. Core now you're on the cardio. You ready for it? You ready for it? If you're with me, I'll out burpees for 40 seconds. If you're with Rachel, towel clam for 40 seconds. You do a standard burpee. You can walk it chest to floor. We go in three, two, three. Let's go. 30 seconds of burpees. This is your cardio. Pick your level today. Okay? Here we go. Come on. Circuit three, circuit three. Right here. You got this, team. Stay with it. One rep at a time. Find a pace you can stick with for 40 seconds. You're 20 down, 20 seconds to go. You got this. You know, when we were at our retreat, a couple ladies came up to me and they said, rachel, I know you love them. I hate tallest hair. I hate them. I said, oh, no, I love them. I think they're so fun. You're here for five, Four, three, two, and you're out. I said, then you can do burpees. That's fine. You have options. Diana gives us four bananas. Did you just do those burpees, Diana? Did you just do those? I'm at a five right now. Burpee wants five. Whoa. Way to go, team. Doing each move times two instead of three makes it feel easier. Now you just wait. That summer program, it ain't gonna feel easy. I'll tell you that. It ain't gonna feel easy because three sets is where we hit maximum strength and muscle building, right? But we're only doing two today. Taking the mat with me. So I want you to go heavy. Your last time on chest press. Last time on glute bridge. Load the weights. Chest press in three, two. Let's go. Exhale, push. Inhale, lower control. Come on. Last time. You're doing it right here today. Chest and glutes. No push ups in today's workout either. We got to put that in the title because people are always guessing. Can't get a workout. No push ups. I love push ups if you can't tell, but I love a good chest press too. I was torn between the two, and I chose to go with chest press because the transition to glute bridge is just seamless. Nice work, team. Welcome to Inside my brain of writing workouts. You got 10 seconds left. I'm thinking about the transitions. I'm thinking about adding a push and a pull muscle group. Come on. 5, 4, 3, 2, and recover. And a full body workout. Right now, I have a push, squat push, chest press, pull, back row pull. This is your pull right here. If you want to make it hamstring style, you walk those heels up. We go in three, two. Let's go. Pull. Nice work. It feels like a push exercise, but it's a pull dominant move. Your hip dominant is a hip dominant exercise. We have knee dominant, which is squats. We have hip dominant, which is the glute bridge. Right? Nice work. Can we just shout out the interconnectedness of Lindsay's brain now? Like hearing you just, like, rattle that off. That's like 15 things that you're thinking about all the time, always thinking about, no one knows. But that's what's going on inside my brain from a trainer's perspective, when I'm writing these workouts for you. And then I add some fun tempos, right, to make it fun so you keep coming back for more and you don't get bored with squats and glute bridges. Nice work. You're here for 5, 4, 3, 2. And recover. Yes, team. Yes, team. You've got dead bugger crunches, dead rubber crunches. Choose your level. All right? I like locking my toes in under some weight. Full sit up all the way down and back. We go in five. Here we go. Three, two. Let's go. Nice work. Exhale. Lift. Inhale. Lower. We were on our pelvic floor, like, you may try yesterday. You know, you always want to be breathing through the hardest part of the movement. Our ribs, our diaphragm. That's all part of your pelvic floor, guys. Breath is so important, Right? Want to make sure we don't have too much pressure coming down onto that pelvic floor. Right. Let me give you a fun exercise at the end of the workout to relax your pelvic floor, because we learned that we also need to do mobility for our pelvic floor, which is taken through a full range of motion, both contracting and. And lengthening. You're here for 5, 4, 3, 2. And recover. Nice work, guys. Last move. There's no bonus round. It's just 40 seconds of burpees. 40 seconds of towel slams. We're stretching, and you're out of here. Pick your level. Oh, there we go. We got five bananas from Hannah and five from Erica. Let's finish strong. Three, four, two. Let's go. Burpees are slammed. Burpees are slams. Come on. 40 seconds. 40 seconds right here. Finish strong, finish strong. You can do anything for 40 seconds. Yes, you can. Looking forward to that coffee. It's on the other side. 20 down, 20 to go, team. Nice work. Nice work. When you do it with other people. Level 10, 9, 8. You got this. 7. Set with it. 6, 5, 4, 3, 2. Recover. Nice work, Lindsay. Nice work, Rach. Holy bananas. That got me today. Cardio. Way to go, team. This OG shred format, like, this is, like original nourishment love. Yeah. Kicks my butt every time. It's a class I used to teach live in person. Well, not really. They had a different format, and I made it my own. I made it this, but it was called shred and it was kind of similar. Nice work, you guys. Haley gives us five bananas. I love it. Thank you for showing up. As always. So fun to sweat with you. We're going to stretch, cool down and lengthen our pelvic floor at the end of this workout. I'm excited. Something new. Something new. Before we do that, I just want to call it one more time. Thanks again to Element for keeping us hydrated. If you want that free sample pack, you're going to click the link below on YouTube. If you're watching on Instagram, comment element LMNT on this workout, we'll DM you a link to a free sample pack with purchase. You guys. All right, thanks for being here. Let's cool down where we started. Big inhale, reach it all the way up. Exhale, hands come behind the head. Side body, drop and reach. Nice work, team. We're in the midst of our 3, 2, 1 challenge. Back to center. Side body, drop and reach, which is three strength workouts, two pilates bar workouts. That was today. Pilates bar. Back to center. From here, I just want you to round through the spine, elbows collapse, open the chest, elbows pull back. And one low impact cardio. Round and open. Love for you to join us throughout that workout plan today. Standing quad stretch for those lunges and squats. Pull the heels to the glute, tuck the tailbone to me. Open up that hip flexor that we worked with. Those reverse knee pulls. Right? Open up that hip flexor. Nice work. As I mentioned yesterday, we had a live drop. It switches Q A with pelvic floor PT Dr. Allie from Texas, originally from Minnesota, gave us so many good insights. I had so many questions for her. It was so great. I just love learning about the pelvic floor and how sick and important it is. You guys connected to 89 joints muscles, like in our body. Like, it's so important you think about your ankles not being related to your pelvic floor. They are in some way. So. So we talked about the importance of relaxing your pelvic floor. Turn your toes in like a duck. Turn your toes in. Now hinge at the hips. And I know this sounds really funny, but I want you to think about breathing through your butthole. Basically. So you're lengthening, belly drop, inhale, and then as you breathe out, okay, think about relaxing and lengthening, taking your pelvic muscles through a full range motion. They need to relax and then they come back in. Right? But in a nice soft tone, really relaxed. By turning your toes in, you're going to open the hips, you're going to open it, right? You can do this also in child's pose. If that feels good for you, you can do it in puppy dog pose. I said yesterday, my pelvic floor knows how to relax in child's pose or puppy dog. That's how all three of my babies were born. That's how my pelvic floor relaxes. All right. Good thing to practice is also just relaxing, right? So take the hands behind the back and raise the fingers. Big chest expansion. Open the chest, pull chest apart. Nice work. So proud of you for showing up. Thanks so much for being here. We always appreciate it. It is so fun to sweat with you guys. Drop the neck, take it side to side, couple neck rolls. We always, always appreciate it. Oh, I gotta give a special shout out to Aileen. Thank you. She dropped us a little. Super. Thanks. Thank you. We appreciate it. That's so awesome. Nice. Thank you guys for being here. Great workout. I didn't think I'd be able to do the double lunge and the glute bridge with your 20 pound weights, but you did it. Way to go, Kelly. That's so awesome. Way to go, Laura. New favorite workout. We always love that. Thank you guys so much for being here. I love that you're here, you're sweating. We got it in, we got it done. We want to sweat with you guys again as a community. So we will be back live on Tuesday, April 1st is our next live workout. Tuesday, April 1st. And that is for our YouTube membership community. So if you're part of our membership, we'll be live with you. We do have another public live coming in April as well. As well. As we've been getting asked about merch, we are working very hard on it behind the scenes, you guys. Trying to make international shipping happen, trying to come out with some new products for you guys. And we are crossing our fingers and toes and we would love for you to say a prayer for us that it will be here and ready to go end of April. So you can look forward to that as well. Thank you so much for being here. We love staying connected with you. The best way to connect with us is to make sure you're on our email newsletter list. You can do that by going to nourishmovelove.com subscribe and get our email newsletter so you know when we have a live workout, when we have new workouts and what workout plans we're doing. So much going on. So much going on. And merch and merch. Thank you guys. So much for being here. Have an awesome rest of your day. Thanks so much for being here, you guys. Yeah. Crossing your fingers for merch. I love it. So glad you liked this live. Megan, thanks for joining us. You love the two lateral bounds and jump, Katie, Awesome. We love to hear it. Thanks, Carissa. Thanks, Barbara. Way to go. 72 years old. You're amazing. Barbara, Way to go. Yes. Thank you so much, Erica. Thank you, guys. Have an awesome rest of your day. Thank you for being here. Happy Tuesday, team. Thanks for being here.