30-Minute Full Body Strength + Cardio Circuits

Team. We're so excited to be here with you guys. Good morning. Good morning. Happy Friday. It's not often we do a live grind on a Friday, but I'm so excited to be here. And in change up, I'm joined by the Amazing Caroline today. Rachel is out of the office today, so we have the Amazing Caroline. She'll be joining us today and offering modifications. You guys, Caroline's a yoga sculpt instructor. What other classes do you teach? You teach at strength. You should lifetime. She teaches that lifetime core power. So Caroline is also an instructor. She is going to crush it today, you guys. We're going to have so much fun. Fun. Excited to be here. We're going to be doing a full body strength and cardio circuits. All you're going to need for today's workout are dumbbells. We have anywhere from 15 to 25 pounds with us today. We're going to alternate strength circuits with cardio tabata circuits. It's going to be a lot of fun. And before we jump in, I want to share that today's workout is brought to you in partnership with Element. You guys know I love Element and I always have these electrolytes in my water bottle for multiple reasons. But right now, I actually just got back from California last night. We were home for maybe like less than 10 hours. My husband flew back out this morning for a volleyball tournament. So life is a little bit crazy right now. But we love using Element to help not only support our hydration, but did you know that electrolytes play a role in your immune system support as well? Charged minerals like sodium, potassium, and magnesium, all found in Element, help support your immune system. Especially love that every serving of Element comes with a serving of magnesium, and that's very rare for electrolytes. But a magnesium is like a true immune system superstar. Not only does it reduce inflammation, but it helps your body and your T cells fight pathogens and infection. So, big fan of Element in this house, especially as we enter cold and flu season and crazy travel season for our family. So if you want to check out Element and get a free sample pack with purchase, just simply check out the description below this YouTube video or if you're watching us on Instagram, all you need to do is comment Element, LMNT or on this live workout and we're going to shoot you a direct link in your DMs. You have to be following us to get a free sample pack with purchase. They actually just dropped their warm flavors. So if you're, like into a salty hot Chocolate. This is also really good. All right, Element has that. Now they have some warm flavors they just drop, like chocolate, salted caramel. Fun stuff like that. My favorite flavors are definitely grapefruit and citrus. Caroline, do you have favorite almond flavors? I have a raspberry and cinnamon. Citrus. Raspberry and citrus. Okay, so she's like 56. She's a split. Yeah. Rachel's on the raspberry watermelon train. Everyone's got a different flavor they love again. Check out the description below. You're gonna get a free sample pack with purchase if you're on Instagram. Comment lmnt and you're gonna get a direct link to get a free sample pack with purchase. Good morning, you guys. I love it. Look at all the people commenting. Yes. Get your free sample pack with purchase. It's so worth it. We got some raspberry lovers on Instagram. How we doing on YouTube? So excited to be here. Welcome. Hannah and Ann and Brittany, welcome. First live for Natalie, first live for Brittany in a long time. Nice. Happy Friday, Kelly. Marine Hotel fitness. Yes. You're at the hotel. You go to the hotel gym. You just take it over. Marlene. Happy Friday. Nice work, you guys. Oh, my goodness. Carla, 38 weeks and four days. You are amazing. So close to having that baby. Hang in there. Nice. Everyone's ready to work out. So let's get this party started. We're going to jump in with a good warm up and then we're going to jump right into our circuits. So let's get our bodies warmed up. We're going to start with a hip hinge and a squat. If you want to place your hands right at your hips so you can feel your hips go back, push the hips back. Stand tall, drop into a squat. Nice. Placing your hands right here allows you to initiate that hip hinge. I like to think about my fingers going right into that hip crease. So we're warming up the hamstrings and then we're dropping into that squat. Nice. Opening up those hips. Try and push those hips back just a bit farther. Drop those hips a bit lower with each rep. Nice, you guys. Happy Friday. It's been a while since we've done a Friday live workout. I feel like Friday lives are fun. They are fun because you're like, let's just give it all to God. I don't know what you guys. I'm totally taking this weekend off. I'm solo mommy. So there will be no time for working out. Between flight football, soccer, and we have a baptism for a Cousin. So it's going to be a busy weekend. I will not get my workout in. This is my last one. I'm going to go hard. All right. Shoulder sweep. Stand up tall. Just opening to the back. Although I am going to lie, the tide change. Coming back from California is hard. I am a little tired of getting out of bed this morning. Switch directions. So swim it. Swim it. Nice. Go. 4, 3, 2, 1. We're gonna show you just what we're gonna do in the workout. You're gonna step back on the right leg. So step back, right. Hit to the side, right. You're gonna give me one reverse lunge. Stay on the right. Right leg steps back. Right leg hits out. One reverse lunge. One lateral lunge. Lateral lunge. I'm thinking rib cage to thigh. I'm thinking, transfer my weight to that outside edge of my foot. Drive off that bent knee, that outer glute. Push up. One more. One more. Nice work. Drive up. High knees, high knees. Get them up, get them up. Get them up for 8, 7, 6. You got it. 5, 4, 3. 2. Switch directions. Left leg steps back. Go. Left leg lunge. Hit side, on the left. Nice. Left leg lunge. Hit side on the left. There we go. Step back. Lunge and hit side. Nice. You can always do this with your body weight. Grab weights to up the intensity. But there's no shame in just dropping weights when you need to. One more. One more. We're gonna go to butt kicks this time. Stand up. Heels to the glutes. Open the quads. 8. 7. 6. You got it. 5. 4. 3. 2. Take it to the back of your space. Plank. Walk out. Hands at the jack. Walk out. Find a high plank. Two shoulder taps. Option. Drop to the knees. Walk again. Stand up. Reach. Do it again. Walk out. High plank. Two shoulder taps. Nice. Walk back in and reach. Last one. Last one. This time, hold your plank. Hold your shoulder. Test Tap. Ace. Seven. Six. You got it. Five. Four. Three. Two. One. Hold your plank. Right foot steps outside. Right hand. Easy twist. Drop the elbow. Nice. Open it back up again. Easy twist. Thread the needle. Right wrist on your left. Nice. Set the hand down. Switch it out. Left foot steps outside. Left hand. Easy twist. Drop the elbow. Nice. Open it back up. Easy twist. Thread the needle. Left wrist on the right. Plant the hand. Step back. Step right foot outside. Right hand. Easy twist. Set down. You can jump, switch or step switch. Easy Twist. Jump, switch or step switch. Easy twist. Jumper step. One more on the left here. Easy twist. Step back. Find that high plank. You're gonna give me A push up. A plank walk. So push up, walk over here. Push up, walk back. Push up, walk over. One more. Push up. Walk back. Drop to all fours. Tabletop position. Cat cow. Drop the belly. Lift the chin. Reverse it. Tuck the spine up towards the ceiling. Tuck the chin to the chest. Nice. Flatten the back. T spine rotations. Right hand behind head. Drop the elbow open. Think of your back like a washcloth. You are wringing out the washcloth. How far can you wring the water out? Twist through that spine. Your thoracic spine, Your mid spine, upper spine. Should be nice and mobile. One more. One more. Open it up. Nice work. Hover. Tuck your toes. Hover the knees. Bear crawl. Push the hips up. Drop the knees. Push the hips high. Bend the knees. I love doing this for a little knee warm up. One more. Drop the knees all the way to the mat. T spine. Other side. Left hand behind the head. Drop the elbow. Thoracic spine rotation. Drop and rotate. Squeeze the water out of that leg. Bring it. Nice. Two more. Two more. Rotate. Last one, last one. Rotate. Step back to plank. Walking burpees. Walking burpees. Right foot. Left foot. Up, down. Switch your lead foot. Right here. Left. Right hook. Nice. One more each way. Right, left. Last one. When you get to the top, jack it out right here. Take it to Jack's jacket. Jacks or taps? Jacks or text for 8, 7, 6. You got it. 5, 4, 3, 2. Let's go. Lateral push. Giant step right. Hit left and right and left and right. Bounce side to side. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Are you warm? Caroline's warm. I'm warm. I hope you are warm at home. Thanks for joining us, you guys. We're excited to be here. All you need is a set of dumbbells. We're going to walk you through three circuits, three circuits. Love these live workouts. Nice. Love it, Shannon. Oh, she likes the unflavored element. You are a unique individual. I will say unflavored elements. Just straight ocean water. I like the flavored. So you are a unique person, Shannon. But everyone has their own flavor, right? Nice. So excited you are able to join us for a live. Amy. Welcome. Hi. From West Yorkshire, England. That's so amazing. Denise, watching from Canada. Love it. All right, you guys, here we go. Caroline, you know a Lindsay Learman? I'm saying that wrong. She says, hi, Caroline. All right, we're gonna get this party started, you guys. You got three circuits today. We go six minutes of strength into two minutes of cardio. 40, 20 on the strength, 2010 or Tabata style on the cardio. So really short, high intensity on the cardio. All right, circuit one, we're going to get right into it. You're going to give me a deadlift, clean squat. I'm going to demo the move, and then we're going to jump right in. 40 seconds on, 20 seconds on, you're going to grab your heavy weight that you're going to want to use for this. We got no one in the background today, so I'm running my own timers. I'm going to go deadlift, clean, squat, hinge, clean and squat. Caroline's going to keep the weights right at her side, just like you did in the warmup. That first move. Hips back, then hips drop. Deadlift, clean squat. We go legs, we go arms, we go core. Do it again, and then we go cardio. Let's go. Grab your weights. Deadlift, clean squat. 40 seconds. In three, two. Let's go. Hinge, hinge, hinge. Power up. Drop that squat. Nice. Push the hips back. Power the weights up and drop. I power the weights up by driving through the middle of my foot and driving my hips forward, right? Just standing straight up, dropping into that front squat. You got one deadlift, one squat. You can keep the weights at the side, or you can clean them up to a front rack position, putting a little bit more work into that core front side of the body. Nice work, guys. 10 seconds here. 10 seconds, one rep at a time. Finish. 5, 4, 3, 2. And recover. Recover for 20 to go into a stack on curl press. One hammer curl, one shoulder press, then two hammer curls, two shoulder presses, then three hammer curls, three shoulder presses. Grab your weights. You're on in five. Here we go. One curl, one press in three, two. Let's go. Hammer, curl, press. Now give me two curls, two curls. Second one. Hold here. Right into two pushes. Got heavy weights. You can give me a little push press, three curls. One, two, hold at the top. Little dip drive. If you have heavier weights, you want to challenge yourself today. Or you can keep it a strict press. We go 4, 4, and 4, 2, 3. Hold at the top. Right here. Hold at the top. Push four, three, two, one. You're in the final five. Nice. Just curl it out for three, two, and rest. Nice work. We're gonna drop down to one weight one way. You're gonna hold the weight vertically, okay? Squat, chop, knee, then you switch. Squat, chop, knee. Caroline's gonna take up the twist, just give you a march. Take the dumbbell to your left shoulder in three, Two. Let's go. Squat. Left, right, squat, right, left or squat, shoulder, knee. Squat, shoulder, knee. Squat, shoulder, knee. Taking the weight across the body, then driving the knee across the body. Weight crosses the midline. Standing core right here. I know you guys love the squat chop you've asked for to be brought back. So here we are. Bring it back to squat, chop. Squat, chop, knee. Ten seconds. Squat. Chop, knee. Nice work. Five, four, three, two. Rest for 20. Bath and water. Those are your three moves. We're gonna repeat them. Deadlift, squat, curl, press. Squat, chop. One more time through, then we go to cardio. Grab your weights. Deadlift, Clean squad in five. Here we go in three, two. Let's go. Hinge, clean, drop, drive. Hinge, clean, drop, drive. Nice work, guys. Back, hips, down. There it is. Hips, Back, hips, down. Nice. Driving the weights up to the shoulders or keeping them at your sides. Either way, it's two separate movements. Right. Hips go back for the hammies. Glutes, squat for the glutes. Quads, come on. Ten more seconds here, and then we go to the arms. We go to upper body in five, four, three, two. One. More squat. Yes. Set the weights down. Rest. We're gonna go curl press. We got to five last time. We didn't complete it. See if we can get there again. One, curl. One press. Two curls. Two presses. Make sure your weights are challenging. You grab them. Three, two. Let's go. Curl, punch now. Two and two. Two and two. Curl, curl. Here we go. Push, push. Three curls. Three presses. Three, four, two. Nice work. Three presses, Go. Three, two, one. Come on. Four and four. Five. Four, four, three, two. Right into four. Pushes right here. Four, three, two. Finish with the curl final. Five, Four, three, two. You're out. One way. Squat, chop. Hold it vertically. Squat, chop, knee. Squat, chop, knee. Alternate where you chop to. Let's take it to the left shoulder first. Grab your weight. Hold it vertically. Two hands, squat, chop. Left shoulder, drive, right knee. In three, two. Let's go. Squat, chop, knee. Nice. Squat, drop, knee. Squat, chop, knee. There it is. Down, hook, drive. Down, up, drive. Nice work, guys. Last move of strength right here. You're gonna drop those weights and go all up. Cardio tabata after this, I set my watch to hit for this workout. Combination of strength and cardio. Nice. Ten seconds here. Come on, drive. Finish. Five, four, three, two. You're out. Weights are down, weights are down. Grab a quick sip of water. Cardio Tabata. Two moves, 20 seconds on, 10 seconds off. Do it twice for two minutes of cardio. Okay? Quick burst, short recovery. If you're with me. Lateral push, sweat jump. Giant step right. Caroline takes up the jump. It gives you a squat reach. Push explode. Push explode. That's move one. You're gonna go right from that into four mountain climbers. One, two, three, four, pop squat. If you're with me, jump back. Okay, Caroline has a standing option for you. Pick your level, guys. Lateral push explode is where we start. Giant step right, push left. It's only 20 seconds. We go with three, two. Let's go. Push explode. Push explode. Gotta put my hands up here. Takes me back to volleyball drills. Side step block. Even though I was a libero, never, ever got up to that net. Nice work, guys. Come on, finish. Four, three, two, one. Rest for ten. If you're with me, hit the mat. Four climbers, one pop squat. Four high knees, one squat. Three, two, go. One, two, three, four, up. One, two, three, Four, up. Come on. One, two, three, 4, up. Let's go. Let's go fish. Nice. Five, four, three, two, one, rest. Back to lateral push. One more time. Giant step right. Push. Left, push. Explode in three, two. Let's go. Up, up. Nice. Come on. Your nervous system starts to lose that fast twitch power as we age. Keep yourself explosive right here. 5, 4, 3, 2, rest. Hit the mat with me. Stay standard, Caroline. Last moving cardio water break on the other side. Three, two. Let's go. One, two, three, four, up. One, two, three, Four, up. Come on. One, two, three, 4. 10 seconds. Yes, guys. Five, four, three, two, one. Rest. Nice work. Circuit one complete. Take a deep breath. Grab your water. Back to strength first. Circuit two, back to strength. How we doing? Crushing it, team. Nice work. Hello from the Philippines, Katarino. Sweet mercy. I love it. You guys are so great. Says we're going hard. Should we be nervous? Yes, Hannah, we're going hard. All right, team. Circuit two. Reverse lunge, lateral lunge. We also did it during the warm up. Grab one heavy weight, you can grab two weights. It's up to you. Let's go. Right leg first. Okay, so I'm gonna hold the dumbbell in my left hand. I'm gonna step back, right? Hit right. Okay. I'm gonna step back right. And then I'm gonna hit right. You could double up the weights. If you're doubling the weights, you're framing the foot here. You're framing here. Okay to go one way, and I'm feeling a little tired today. Okay, and then we're going to hit the ground. I'll show you this move. I'll show you when we get there. Let's Just get into it. Yeah. Grab your weight. Right leg is the only leg that's moving. Step back, hit lateral. Step back, hit lateral. Back to 40 seconds. Back to 40 seconds. In three, two, let's go. Step back. Right, hit right. Step back. Right, hit right. Think about my shoulders. They stay stacked. Slightly lean forward. Stacked over hips. Slight hinge forward as I push my butt back. Okay, that's what I'm thinking about. If you like to think about where your upper body is in relation to your legs moving. Okay, Working the front glute quad. Working the right glute quad. Left, then right. Ten seconds, guys. Left leg's working, right leg's working. Four, three, two. Rest upper body. Let's keep the weight. Let's keep it on the left side. Left arm is gonna row, left arm's gonna row. I do a push up, walk over, grab the weight, pull it, walk back, push up. Okay, push up, walk, row, walk back. Three, two, let's go. Push up, walk, grab hold, set down, walk back, push up, walk, grab hold. Carolyn's doing the same thing. Just from the knees. It's your option. Pull, walk back, push up, walk, row. Yes, team, come on. Half down, have to go. Nice work. Take it at your pace. The challenge is, can you get to those toes for push ups? Yes. Let's go, team. Five, four, three, two, pull. And you're out. Core. I'm gonna go to a dumbbell sit up. Dumbbell sit up. Right? I like to put weights right here for my toes to go under so I have a little bit of leverage and I can challenge myself. Grab a weight, strap it across your chest. Caroline's got your dead rub modification. We got like, three, two, let's go. This is your core. I'm just putting a dumbbell across my chest. Doing a full sit up. Okay. If sit ups are not for you, you can follow along with Caroline. You can go back knee or straight leg, overhead pull, reach the leg away from you. Little dead bug. Action. Nice work. Come on. We go legs, we go arms, we go core, and then we go cardio. 10 seconds, guys. 10 seconds here. Keep going. Exhale to get you up. 5, 4, 3, 2. And you're out recovering. Nice work, team. Back to the top of strength. Back to the top on strength. Okay, Reverse lunge, lateral lunge. Stepping to my left, dumbbell. Right hand, grab your one heavy weight. Grab your one heavy weight. Place it in your right hand if you want. Or two lighter weights frame the foot. Okay. Right leg stays planted. Left leg move. Three, two, let's go. Step back left, step side, left. Step back. Left hip wide. Same thing here. Right leg is working. Now left glute is working. Come on. Drive off that bent knee. Transfer the weight to the outer edge of that foot. Nice work. Strong legs right here. Multiplanar movement. We like that. When you step back, I'm thinking about stepping back on train tracks. Nice stability. The more tight I step, the harder it is. You see to lose your balance. Okay? Come on. Five, four, three, two. Recover. Dumbbell stays on the right. One. Push up plank. Walk over, row with the right arm. Walk back, push up, walk, row. Rowing. Just on the right arm this time. Unilateral circuit. We go in three, two. Let's go. Push up, walk. Grab hold, Set down with control. Walk back. Nice work. Your pace, your tempo. Walk it back. Yeah. Your shoulders involved here in the plank walk your chest and try on the push up your back and core on the row. Big compound move right here. Big compound move. Let's go. Building strong upper bodies. Carry those babies, Carry those groceries. You got this. Team, 10 seconds. 10 seconds. Come on. Last five, four, three, two. You're out. Yes. Team, back to your seated crunch. Add a dumbbell across your chest if you want. Option dead bug. If crunches aren't your wheelhouse right now, go to a dead bug. Bending the knees is easier. Straighten the legs is harder. Three, two. Let's go. Nice work. You don't have to do crunches, okay, but crunches are still a move we do as we rebuild our core. Especially post baby. Think about every time you go to set your baby in the crib. Check out what your core is doing. It's doing a standing crunch, right? It's still a functional movement. Nice work. Exhale brings me up. Inhale takes it back. Come on. Ten more seconds here. Ten more seconds. Yes, team, finish it. Last five, four, three, two. And you're out. Holy bananas. On the strength. Done with circuit two. Weights go off to the side. We set the weights down, we go back to cardio. Tabata 2010. Two moves. 2010. Yes. Ready to raise your heart rate again? Yes. Yes, we are. Everyone wants to know where Rachel is. Where is Rachel? You guys can stay up here. Rachel. Actually. Actually, I don't ever like sharing. Whoever people are, it's her personal life. She didn't choose this. She didn't choose to have her life aired on the Internet. I did all right? I did. Okay. Here we go. Tabata 4. 2010. 2010. Right. Your first move is gonna be a lunge drop. Let's go. Right Leg Caroline's got a knee slam. Just my right leg. Drop together. Drop together. Drop together. 20 seconds there or knee slam repeaters. Then we're gonna stay standing. You're gonna go into a lateral. Shuffle, shuffle, shuffle, hit. Shuffle, shuffle, hit. Okay? Gonna get you moving in all planes. If you're with me, lunge, drop. Caroline, knee slam. 20 seconds starts in three, two. Let's go. Drop together. Just that right leg. If you're a Caroline, you're thinking, how low can I get in that left standing leg? Come on. Add the arms under the arms. Higher the heart rate. This is your cardio portion. Whether it's low or high impact, push yourself for 3, 2. And rest. Take a giant step. Right lateral shuffle left. Come on. You should be hands on knees. You should need that recovery. We go in three, two. Push it. Shuffle, shuffle. Hit, hit. Come on. Side to side. Athletically, you strengthen those outer glutes in those lateral lunges so you can do this with more power. Come on, come on, come on, come on. Push it. Stay low, stay light. On the feet for 3, 2. Rest for 10. Left leg only. Left leg drops, left leg slams. We go in three, two. Short recovery. Come on. So it makes it challenging. What makes it hard? Come on, team. Push it, push it. Drop, pop, drop, pop. Ten seconds, half down. Have to go. Yes. Five, four, three, two. You're out. Lateral shuffle. One more time. Water break on the other side, guys. We go in three, two. Let's go, let's go. Hit, hit. Come on, come on. Push yourself. Strong and athletic. Right here, right here. Shuffle, shuffle, hit, hit. Yes, team. Yes, team. Come on. What would it look like if I said final five, four, three, two, one. Nice work. Grab your water. Two circuits out. One more to go. It's a little bit shortened. You only have two strength moves in this circuit. Legs, arms and core. Legs, arms and core. Two minutes of cardio and you're out. Guys. Quick and effective. How we doing? Definitely on the struggle. Nice work. I love it. You guys keep it up. Here we go. Circuit two. Sorry. Circuit three, we're actually gonna hit the mat. We're gonna hit the mat for circuit three. I'm gonna have my 15s closed. Move to the skull crushers with core. Okay. Start with one heavy weight. Or you can put two weights on your hips. On your hips. Okay. You have a double leg, glute bridge or a single leg. I'm gonna go single. Single leg. Single leg bridge. Doesn't matter which leg. Choose one. I can rest the weight right here on the leg. That's working hooked. You got 40 seconds of a single leg bridge. It's gonna be fire. It's gonna be fire. Drop the weight when you need to. 40 seconds. Stagger your stance like Caroline or float one leg off the ground. Pull the heel nice and tight to the butt. Knees gonna stay in line with the hip. We go in three, two. Let's go. Lift and hover. Lift and hover. I want you to hold for a second at the top. Never take the tension off the glutes. So never rest. Hold, hover, hold, hover. I know I have a weight on one side. The goal is to keep the hips nice and level. Nice and level. I can rest the way this, way across, but I get a little bit more arms into this left working leg if I put all the weight right there. Nice work. 10 seconds, guys. 10, 9, 8. You got this seventh day with it. 6, 5, 4, 3, 2. And recover. Nice work. That feels spicy every time. If you add a dumbbell on those hips, I'm gonna grab my lighter. 15, we go into skull crusher. I'm gonna add straight leg alternating lower. You can bend leg tap. You can just do skull crushers. It's up to you. We go with 3, 2. Let's go. Bending just at that elbow. Option to add the core triceps. Back of the arm is working. Option to add the little abs with a bent knee or straight leg tap. Come on. Right here. We haven't hit those triceps yet. Giving them a nice isolated movement on your back for circuit three. You've earned it. Come on. Finish strong right here. You only do these two moves twice. You're out of that one round. Done. Nice. You're in the final 10 right here. Those weights should feel heavy for the triceps. Finish strong. Finish strong right here. Last five. Four, three, two. Give me one more. Nice work, team. Set it down. Rest. You're going to do it again. Take the dumbbell to the other leg. Staggered stance option, single leg. 40 seconds. Pull that heel nice and tight. Lift Those hips in 3, 2. Let's go. Lift and hover. Hold at the top. Lower with control. Squeeze and lower. Squeeze and lower. Nice. You're driving through that heel. Drive lower with control. Drive lower with control. Nice work. Come on. Try and go heavy here. Circuit through. You got this, team. Push. Nice work. What would it look like if I said final 10? Do you feel the fire building in your glutes? Challenge yourself right here. File 5, 4, 3, 2, and 1. Rest and recover. Nice work. Back to triceps. Skull crushers. I got sweat dripping in my eyes. Here we go. Skull crusher option to add the leg lowers or bent knee taps. You're there in three, two. Let's go. Last move of your strength circuit right here. Last move of the strength circuit. Come on. Then we drop those weights, we go all out for two minutes of cardio, and you are done with your workout today. Yes, team, come on. Finish strong right here. You got this, guys. One breath at a time. Drive those weights up with the exhale, inhale, down. Exhale, push. Yes. Finish last. 5, 4, 3, 2. One more and you're out. Nice work, guys. Awesome job. Weights come off to the side. Waist off to the side. That's nice and sweaty now. We did it, guys. Strength is done. Two minute cardio. There is no bonus round. This is your bonus round. Two minutes of cardio and you're out of here. Okay? Can you buy into that? Two minutes of cardio. Yes. Oh, yes, you're right. Someone just commented. This is so good. Lauren commented. She said, I'm just starting. Lament Element has a nomination open for people on the front lines of western North Carolina or anyone actually who's been impacted by Hurricane Helene. We'll share that link also where you can nominate people to receive free elements if you've been impacted or if you're on the front lines of helping clean up Hurricane Helene. Super cool that they're doing that. Thank you for reminding me. Thank you so much. All right, guys, transitioning 2010 cardio Tabata, if you're with me. Good old burpees. Hit the deck. Jump up. Rachel's favorite move, done by Caroline, is the towel slam. Towel slam is your option if you don't want to do burpees. And then we all get loaded. Squat jacks. Squat jacks right here. Boom. For 20 seconds. Burpees and squat jacks. Two rounds. Say yes, I can. We go 20 seconds on in three, two. Let's go. How many burpees or towel slams can you get in 20 seconds right here. Challenge yourself. You're already half down. 10 seconds left. Come on, team. Finish strong. 5, 4, 3, 2. Recover. Rest for 10. Get low. Squat jack. Arms come up and in. In three, two. Let's go, let's go. Up, up, up, up. Stay nice and low in that squat. As you jack. Yes. Right there. Woo. How low can you get in those legs? Come on. 10, 9, 8. You got this. 7, 6. Let's go. 5, 4, 3, 2. Rest. Woo. One more time. Burn these. Your towel slams. One more time. Finish. Three, two, let's go. Come on. Up. Woo. Right here, guys. Finish it. You got this. Come on, come on. Ten seconds. Ten seconds. Finish strong. Five, four, three, two. Rest. Squat jacks. Squat jacks and you're out. Let's go. 3, 2. Let's go, let's go. Up, up, up. Finish strong right here. Yes. Nice work, team. Get low, get low, get low. 4, 10, 9, 8. Let's go. 7, 6, 5, 4, 3, 2, rest. Kicked my butt today. Okay, how we feeling? Oh, if you are part of our YouTube community, you know we give you a challenge every day, a little extra, then we're gonna do it. It's just dumbbell punches. Okay? 16 half crunches. Grab a weight. This is truly it. I promise. This is your bonus round. We gotta do this for our members. Anytime we can get live together, we like to do this with our members. So if you hit the join button on my YouTube channel, you'll learn what it's like to become a member. For $5.99, you get more live workouts like this. You get a live today. We're going to do on Monday with a menopause expert for your request. And you get a little monthly challenge where we give you an extra burnout every day. Your burnout today. 16 half crunches. Up and down, up and down. Dumbbells optional. We go 16 in three, two. Let's go, Caroline. Your max or counter. She's usually behind the camera counting. Can you keep track? There we go. You just tell them when we're in the final five. Nice. Four. I can't talk and count, you guys. I can't. I keep talking about talking and counting really hard for me. That never came easy to this drop halfway up. You're focusing on those upper abs right here. Upper abs. 11. 11. Let's go. 12. Get those neck and shoulders off the mat. 13. 14. Come on. 15. One more, one more. 16 and you're out. That's it. That's the bonus round we added on for our YouTube community. Way to go, Caroline. Thanks for joining us today. Thank you guys for joining us. We're gonna stretch it out. We have some announcements to share. We get five bananas from Kelly. Thank you, Kelly. I love it. Legs are sore from stronger 25. Yeah. We're working through their stronger 25 program right now. If you love core built into your workouts, 20 minute strength workouts, 5 minute ab burnout. Stronger 25 is what we're working through right now. We're on week one. We'll be tackling week two next week. Such a Good program. Four bananas from Jennifer. Thanks for joining us. Thank you. Nice. I vote for a 6am live too. You know, I would love that, but I would wake up my entire house. We did one one time and all my kids were standing right there at 5:45am watching me and I was like, it's not going to be a good day. It's going to be way too long. Okay. So it's really hard. We film out of my house to do a live workout at 6am Flap your wings. Flap your wings. But maybe we'll try to make it happen again. So proud of you guys for showing up. Big inhale, reach up. Let's go for those triceps. Take one arm to the back stretching through that tricep. We just worked big side body, Open up the lats, open up the obliques. Back to center. Switch it out. Other arm reaches, other are drop to the left. Open up the triceps, open up the lats, obliques. Nice work. Let's go for a standing quad stretch. Bounce on one leg, pull one heel to your glute. Thank you guys so much for showing up and joining us again. Special thanks to Element for sponsoring today's workout, allowing us to bring you guys more free live content. 100 free. Always fun to sweat with you on a Friday. Again. If you want to check out that free sample pack of Element, switch your leg. All you got to do is check out the YouTube description below. If you're on Instagram, comment element LMNT on this workout, we're going to DM you a link to get a free sample pack with purchase so you can try every Element flavor. Find out which one is best for you. Again, I love that element. Helps support my immune system. Love that it has magnesium in it. Great way. That's like an immune superstar. Nice work, you guys. From here, big inhale, reach up nice and tall. Exhale, drop into a squat. A squat five. Sorry, Caroline. If this is Caroline, I can finally do it. She can do it. Woo. How many months post knee surgery are you? Caroline got it in January, so eight. Okay. She's eight months post knee surgery. That's amazing. I cannot do this until at least nine or ten. Take it back to your butt. Find a nice butterfly stretch. Soles of the feet touch. Okay, nice little butterfly. Sit up nice and tall. Roll the shoulder blades back. Drop the knees towards the mat. Open up those in inner thighs. That's amazing. We're all somewhere on a fitness journey. Pregnancy, postpartum knee surgery, recovery, injury, recover like right, like life is Just never fluid. The best part about the workouts is you can just take them where you're at. Strength training is going to serve you in all seasons of life. You guys, thank you so much for showing up. Take the feet out. Let's go ahead. Just reach for the toes. Okay, a couple of announcements being that like I mentioned, we're working through stronger 25 right now. We're going to start weakness two on Monday next week. Also on Monday, if you're part of our YouTube community, we're coming at you with a live Q and a, bringing you Dr. Anita, menopause and hormone expert. She's an endocrinologist, specializes in women's hormone health. You guys have asked for this, so we're finally finding you a menopause expert. And she's going to be live with us on Monday the 7th at 12pm Central Standard Time over lunch doing a live Q and A. If you can't make it, you can catch the replay in our YouTube community. And we might be sharing this with our entire email list because it's been so highly requested. So if you're not subscribed, make sure you get on our email list. Nourishmovelove.com subscribe. If you are on Instagram, just shoot us a DM with the word email. We'll get you added to our email list so you can make sure you always get all awesome content. We're continuing to put out to you guys, including a brand new what we're calling a 411 challenge is going to drop in your inbox next week. It's a seven day challenge. Four strength workouts, one Pilates workout, one low impact cardio workout. The 4:1:1 challenge is going to be brand new. It's going to drop in your inbox next Thursday so you want to make sure you're on our email list. Thank you guys so much for joining us today. So glad you're here. Have an amazing rest of your day. We'll see you again for another live workout hopefully soon. October 16th. October 16th is when we will see you guys for another live workout. We always love knowing in the comments what moves you liked, what moves you want to see brought back. So let us know. Have a great day. Instagram. We'll see you later. Nice. Awesome you guys. Thanks so much for joining us on YouTube. Thank you. Thanks for another great workout. Any ab moves I should avoid during pregnancy? We got a full blog post on it. We have the best pregnancy safe ab exercises on our website. Nursewithlove.com as well as exercises to avoid while you're pregnant. Ab exercises to avoid head over to nourishmovelove.com type that in the search bar and you will find it there. Thanks for asking. Thanks so much for joining us for the live workout. Grace oh so nice to see you. Dana, Hannah, Mary Lou, you guys are all so awesome. We love the squat and chop they say. Jennifer thank you. Have a great weekend you guys. Thank you so much for joining us. We really appreciate it. Have a great day you guys.