30-Minute Full Body STRENGTH | Postpartum Workout (Dumbbells + DR Safe Abs and Core)

Hi, I'm Lindsey Baumgren of Nourish Move Love. And we are coming at you with a 30 minute postpartum full body strength workout. A great full body strength workout for beginners. You can scale it up to the intermediate and advanced. So if you want the intermediate and advanced options, you're gonna follow me. If you want the beginner options, you're gonna follow Caitlin from the Minnesota Pork Board. How are you, Caitlin? I'm doing great. I'm ready to roll. She is ready to roll. You guys, can we just do this? Caitlin is two going on three months postpartum, and she is here, a working mom busting her butt, and she's gonna work out with us today. How awesome is that? I just. I feel like those first workouts postpartum are so stinking hard. So I hope you're proud of yourself for showing up here today. All you need are some dumbbells. Grab whatever you have. We're gonna get through a full body strength workout, and it looks like this. You have three circuits. You have about three moves per circuit. We're gonna go upper body, lower, lower body, and core. We're gonna build core into this workout, and it's all gonna be Dr. Friendly, okay? You get to take it at your pace. You're gonna heal your core, but we're gonna build a strong core. No crunches here, okay? We're gonna show you other ways that we can work our core. All right? So that's all you're gonna need, and we're gonna jump in. And we're so glad Minnesota Pork Board is sponsoring this workout, because pork is one of my favorite. Go to recipes, especially for moms. It feeds a family. It's bulk, it freezes, it's forgiving. You cook it to 145 degrees, and you can make tacos. Those you can make. Oh, carnitas are my favorite way. What's your favorite grilling. She's there for it. And then you're gonna get your protein, your zinc, your selenium, all that good stuff that moms need. Well, everybody needs, but especially moms who are recovering after having a baby, feeding a human, doing all the miraculous things that Katelyn is doing right now. So let's get started. We're gonna warm up our bodies, and then we're gonna jump into the full body strength workout. Are you guys ready? All right, we're gonna start with just our body weight. Feet are shoulder width distance apart. Give me that big inhale. Reach up nice and tall. Exhale, baby back bend. Pull those Elbows down towards those hip pockets. Reach back up again. Right wrist. Grab left. Up and over side body stretch. We're just gonna open things up a little bit here. If you've been sitting at a desk all day, hunched over a baby all day, all those things, it always feels good to open up, take it down to go ahead. Just flap your wings. Flap your arms. Now you're gonna take it over to a hinge position, so think about pushing those hips back towards the wall behind you, but keeping that core nice and strong. Stand back up. Nice. One more time. Hinge it over. Flap your arms. Start to get that blood pump in. You got it. Stand back up. Nice. From here, we're gonna sit right back into squats. So take it down and up. Think long glutes on the way down. Push those hips back towards the chair behind you, and then shorten the glutes. Squeeze on the way up. Long and then short. Lengthen the muscles. Squeeze. Squeeze the muscle. Lengthen and squeeze. Drive through those heels. Nice. You can come back to squats at any point in time in today's workout. Add a weight or don't. You got it. Go. 4. Nice work. 3. Awesome job. 2 and 1. Let's hold that squat position. Tiny pulses here. Pulse. 4, 3, 2. Can you hold this position? Walk back. Back up, Back, back. Up, up. We're gonna move in all planes today. You guys think about doing this. We're add some dumbbells to this move. Oh, I know. It's gonna get fiery for those legs. Give me one more up, one more back. Nice work. Stand all the way up. Nice and tall. We're gonna go alternating. Step back, lunge. So just step back, lunge. Stand tall, step back, lunge. Take the wobbles out. Find the balance, find the stability. Really think about driving through that front glute. We're gonna strengthen those core muscles all of us need, but especially postpartum mamas, strengthen our glutes, our core foundations that support us as we go about our daily activities. Nice. Go. Two more right here. Down, up. Last one. Down, up. Now we're gonna tap it to the side. So hit side, center, side, center. Caitlin has no idea what we're doing. She's just along to the rest. I'm like, just follow along. It'll be lots of fun. That's what they're doing at home. Just follow along. It'll be fun. Nice driving off that outside glute, bringing rib cage to thigh. Start off that outside leg tank. Big, strong glutes. Big, strong core right here. Come on, you're rebuilding it. Nice. One more each way. Down, up. Last one. Down, up. Nice. From here, take a nice forward fold. Fingertips go to the toes. If that feels good for you. Sit back. Sit down. Drop the hips right here. Just take a couple squat wobbles. Side to side, opening up those hips. You got it. Nice. Plant the hands on the ground. Send the hips high. Shake it out. Stretch the hamstrings. Roll all the way up to the top. Soft bend in the knees when you get to the top. Two big shoulder rolls. Up, back and down. Up, down. You ready to start this workout, Kaylin? We are gonna do it. You guys. All right. We're gonna get started with our weights. Circuit one is back, biceps, squats, and core. Okay, so, 40 seconds per move, 20 seconds of rest. You're gonna find your dumbbells. You're gonna hinge over, find that bent over row position. Palms are going to face in. For the first circuit, you're gonna give me one row, stand up. One hammer curl, and then you're gonna stack on two rows. Two curls. Three rows, three curls. You can go at your pace or you can stick with Caitlin and I, we're gonna guide you through this. 40 seconds. You ready? Back and biceps, your two upper body pull muscles. Let's get after them. I'm going to show you from the side. Caitlin can stay facing you. Hinge forward. Dumbbells are tight to the body. Load those hips back. Soft bend in the knees. One row, one curl. Then we stack on in three, two. Let's go. One row, palms face in. Stand up. One curl. Hinge it back over two rows. Row, row. Nice. Stand up. Two hammer curls. Curl and curl. Hinge it back over. Go for three rows. Going right to just where the elbow meets the rib cage. Squeezing those shoulder blades together. Stand up. Palms face in. Curling those dumbbells right up to shoulder height. Soften in the knees. Nice. That's three curls. Hinge it back over. We're going for four rows now. Go. Four. You got it. Three. Stay with it. Two and one. Stand up. Let's curl it up for four. Finish it. Nice work. Two. Give me one more curl and you're out. Moving on to legs. We're going to take these dumbbells and you're going to set them on the ground and stack them up vertically. So stack them up vertically. You're going to give me a two pulse squat. Grab the dumbbell pulse. Two, set it down. Stay loaded, walk up. Grab the front dumbbell. Pulse two, stay loaded and walk back. You ready? Caitlin. All right, starting on your back, dumbbell, pick it up in three, two. Let's go. Pick it up. Pulse two. Set it down, Stay loaded. Walk up. Grab the front dumbbell. Pulse two. Stay loaded. Walk back. Nice time under tension right here. We're gonna really get into those legs. Up two. Set it down. Walk back. Setting that dumbbell down with control, right? Staying nice and loaded in those legs. Chest up, eyes up, looking at me right here. You feel the top of your thighs. They should be talking to you. Nice work. Awesome job. Caitlin. Stay in it. You're doing it. 10 seconds here. 10 seconds. Yes, you can. Come on, stay with me. Right here, right here. Come on. 5, 4, 3, 2, and 1. Set it down. Shake out the legs. Woo. Nice little fire for the legs. We're going to come down to a half kneeling position. You're just going to take one dumbbell with you. Let's go. Right leg forward, left knee on the mat. Caitlin's going to give you option A. This is your core move. Just lifting right up to shoulder height and lowering. Okay? You got a big exhale. Pull that core set around you. I'm going to add a rotation. Let's all start right here. In three, two. Let's go. Just lift right up to shoulder height. Lower with control. Big exhale up and lower. The best core exercises are ones that challenge your core to stabilize your body as your arms and legs move away from the body. Now, adding weight makes it harder. Caitlin's going to stay there. I'm going to show you how you can intensify it. Rotation, center down. Lift. Rotate center down. You choose your level, you choose your pace. Come on, you guys. It. Nice work. 10 seconds here. Rotate center and down. You're in it for 5, 4, 3, 2 and 1. Awesome job, Kayn. Those are your moves in circuit one. We're gonna repeat them. Do it again. What's going to change that? Bent over row. Palms are going to face out. You're going to give me a reverse grip row. A standard bicep curl. Okay, 10 seconds and we're setting that up. Stacking on again. One. Row one, curl. Two. Row two, curl. Guide you through it. You ready, Caitlin? Second time through. Close it out. Hinge over palms, face out towards me. Let's row one. Row. Stand up one, curl. Hinge over two rows. Row, row. Nice. Stand up two curls. Curl and curl. Nice. Hinge it back over three rows. Let's go for it. One, two and three. Stand it back up. Go for three, curls. Three. Stop bending those knees. Full range of Motion control those dumbbells up and down four rows. Here we go. One, two. Nice work. Three and four, Stand it back up. Still thinking about pulling those shoulder blades together. Come on, curl it up. Two more, two more. Up, down. Nice. You're out. Awesome job. Gonna go back into stacking those dumbbells up, building that fire in the legs. Two pulse squat. With that front back, loaded walk. Gonna build some intensity. Gonna feel this in the quads, the top of the thighs, and your glutes. Your challenge is how low can you stay in that? You ready? Because you're there. In three, two, let's pick up that back dumbbell pulse. Two. Set it down. Walk up. Stay low, stay low. Pulse. 2. Set it down. Walk back. You got it. 2 pulse squat. Nice work with that front back movement. Nice. Awesome job. Nice work, you guys. You got it. You got it. Starting to feel that intensity. You don't even have to pick up that dumbbell if you don't want to, right? The goal is just trying to challenge yourself to stay low in those legs. Strong legs. Strong legs right here. That's what you got. Let's go. Build them. Come on. Stay in at 10 seconds. Yes, you can. Awesome job. Caitlin, you got this. Finish it. 5, 4, 3, 2, and 1. Set that dumbbell down. Shake out the legs. Nice work, you guys. One more move and it's the core move. One dumbbell, taking it down. Left foot forward, right knee on the mat. Option A, holding that dumbbell, one hand in each hand, lifting right up to shoulder height. We'll start there. I'll give you the option to add on the core. Ready? Let's go. In three, two. Let's go. Lift right up to shoulder height. Lower with control. Big exhale up. Inhale down. Lower with control. Exhale up. Inhale down. Option A, stay here. Option B, add that rotation. Nice work. Awesome job, you guys. One rep at a time. That's what you're focusing on. Just bringing that dumbbell right up to shoulder height. Big exhale. Think every time you exhale today is a chance to work your core. Every time you exhale, big audible exhale. Think about pulling that corset that wraps around you, supports, and stabilizes your body. Right there. You got it. Come on. Five seconds. Yes, you can. Four, three, two, and one. Set it down. Circuit one is in the books. Let's grab some water. And we're moving into circuit two of strength training. We're gonna hit the chest, the shoulders, and we're gonna lunge. Okay, we're gonna start. First move is without dumbbells. We're going into a launcher push up. Caitlin's going to show you option A on the knees. She's gonna push back into, like, a modified child's pose. Push forward, push up. Push back, push forward, push up. I'm laughing because I remember doing this so many times in all my postpartum workouts. My husband would, like, be doing push ups next to me, and I'm just like, one at a time. Come on, you got this. One at a time. It is so hard, you guys. Push ups are so hard, especially when you're rebuilding your core strength. So you're gonna sit back, push forward, lower with control. Take it at your pace. We're all gonna start here, and then I'll show you. The scaled up version is a launcher. Push up from your toes. 40 seconds. You ready, Kayla? Let's knock out these push ups. I know you guys love push ups. We're building strong upper bodies right here. You're on in three. Toes stay tucked under, though, okay? Toes stay connected to the mat. Three, two, let's go. So push back, push forward, kneeling, push up. Push back, push forward, Kneeling, push up. Awesome job. Right here. Option A, you stay right here. Option B, if you're ready to scale it up. You've been doing this for a while, and you're just coming back to the strength routine because you love it. You know me. Bend, extend, push up right here. 20 months postpartum, and I'm still struggling with push ups, you guys. They never get easier. You just get stronger. Nice work. One rep at a time. Keep going. Yes, you can bend. Extend. 10 seconds left in these push ups. 10 seconds left. Yes, you can. Come on. Stay with it. Finish it right here. 5, 4, 3, 2, and 1. You're out. Awesome job. Moving on to lower body. We're gonna work on a load transfer. Okay, so we're gonna start standing right leg. I'm gonna step back to lunge on my left leg. Stand tall. Lateral lunge on the right. Okay. Left leg goes back. Right leg goes side. I'll talk about why we're doing it. In three, two. Let's go. Left leg back to lunge up. Right leg to the side. Lateral lunge up. You could always do this with one dumbbell held at your chest. Okay, we're transferring the load from one leg to the other leg. Why? Because moms, especially, are unilateral creatures, right? You're constantly transferring a baby from one hip to the other hip, carrying a load of laundry, carrying groceries, doing all the things growing eight Arms, you know, like just motherhood. That's what it is. I feel like I need to be an octopus with eight arms. Come on, you got it. One rep at a time. Stay in it for 3, 2, and 1. Nice work. Going down to the ground for core, we're going to start body weight. I'll show you how you can add one dumbbell to intensify it. Laying on your back. My favorite core exercise postpartum is dead bug. We're gonna go single sided. Right leg is going to kick out. And in option. Left arm goes long as the right leg kicks out. Nice right there. You're gonna stay on that one side of the body. You're on in three, two. Let's go. Nice. Right here. Legs bent at 90 degrees. Just that right leg is going to kick out just that left arm back nice apart, together. Now you can shorten it at any point in time. You want to avoid any doning, doming, or coning of the midsection. If you're like, I got this, you're gonna add a single arm chest press right here. Push as you kick out. Push as you kick out. Push. Nice work. Nice work. The farther your knees are from the chest, the harder this will be. Always bringing those knees closer to your body. That's gonna make it easier. You got four, three, two, you're out. Awesome job, Caitlyn. Those are your three moves in circuit number two. We are moving on. Are you ready? She's ready. She's just here for it. She's like. She's like, I got this. What do you mean? I'm not like two months postpartum. Got four hours of sleep last night. Trying to balance work and kids. I'm totally got this. Okay, repeating them. Here we go. Right back up. Launch your push up. Launch your push up. I'm showing you from my toes. Caitlyn's got it from her knees. We go there in three, two. Let's go. Bend, extend. Give me the push up. You choose your level knees or toes. All right, Nice work. I would say. What? I didn't scale back to my toes until 14, 15. 16 months postpartum and I'm still struggling. Nice work. Nice work, you guys. One rep at a Time. Time. 40 seconds. This is the last time you gotta do push ups today. Knock them out. Finish them. Let's go. 15 seconds. Come on. Yes, you can. You are so stinking strong. Yes, you are. Right here. Finish it. 5, 4, 3, 2, 1. Whoo. Got me. All right, we're up. We are going for those lunges. This time, right leg steps back to lunge. Left leg goes to the side, right leg back. Left leg side. Working on that load transfer, shoulders down and back. Shoulders stay stacked over hips. Right leg forward. Or sorry. Left leg forward, right leg lunging. In three, two. Let's go. Lunge back on the right. Big step to the left. Push off that left glute. Nice. Awesome job transferring the load, but really the work is staying in that left glute right here. Left foot stands me up. Left glute stands me up. Left glute stands me up. Drive off that left glute right here. Make a fist with your butt cheek. Use that strong outer glute to push you up. Make a fist with the butt cheek. Strong outer glutes push you up. You got it. Come on. Use those legs. Right here. Finish it. 5, 4, 3, 2, and 1. Nice work. Taking it down to the ground. Dead bug, other side. Dead bug, other side. Option, you can bring that dumbbell if you want it. Legs are bent at 90 degrees. Arms are straight overhead. Left leg kicks out, right arm lowers. That's where we go. Option, you can add the chest press. We go in three, two. Let's go. Big exhale. Nice exhale. Kick out. Inhale, Pull together. Slow and controlled. Again. Closer. The knees are to my chest. Easier. This will be farther. The knees are harder. It will be really honed in on this move with my pelvic floor. Physical therapist after having my second baby. It's a tough move if you're really going slow and controlled. Thinking about keeping that core pulled nice and tight around you. Nice, big exhale. Push. Awesome job. Push. You got it. Stay in it first. 3, 2, and 1. Awesome job. We are up. Nice work. Grab some water. You got two circuits down and you have one more circuit to go. Awesome work. Nice work, Kaylin. Crushing it. That's what we are doing. Okay, circuit number three is triceps deadlifting squats. Okay, we're hitting everything today, you guys. First move, upper body. We're going to start with just a good old single arm tricep kickback. Okay? You can stagger your stance. Shoulder down and back, elbow bent at 90 degrees. Big push out and in. Just focusing on one side of the body. So maybe you can go heavier but really activating the core right as I kick back. So the core is constantly engaged in this move. 40 seconds. You ready, Caitlin? Oh, she's going for it. Look at her. She's like, yes, I got this. 10 pound, Caitlin. You just amaze me. Okay, shoulder down and back. Elbow High. You can always drop and switch weights when you need to. We go in three, two. Let's go. I know this 15 pound is going to get mighty hard for me. Again, if you've done some of my other workouts, my split strong program, you know, one of my favorite things on the tricep kickback is big extend, tiny bend. Big extend, tiny bend. Right. Control it to the hip. A lot of times we get into, like, this swinging pattern that happens with tricep kickback. We go really just isolating the back of the arm, slow and controlled, one rep at a time. Placing my other hand on my core because I like to know that it turned on for me. You got it. 10 seconds. This 15 pound feels mighty heavy, let me tell you. Push it. 4, 3, 2, and 1. Nice work. Awesome. Rock the 10. Rocked the 10. We are gonna go stagger, deadlift and squat. So you can grab your other dumbbell. Right foot forward, left toe popped. You are going to hinge, stand, drop, stand. So it's a hip hinge and then a hip drop. One deadlift, one squat. We go in three. Shoulders down and back. Pull the shoulders down towards the hip pockets. Three, two, let's go. One deadlift, one squat. Nice work. One deadlift, one squat. Think about driving through the heel of that front standing leg. You got it. One deadlift, one squat. Nice work. Nice work. Deadlift and squat. Awesome job. Awesome job. Deadlift and squat. You're doing it, you guys. Strengthening the glutes, the hamstrings, the hips, the quads. Glutes, hamstrings, quads, hips and glutes. Three, two, you're out. Awesome job. We're going down to the ground. Body weight for core, body weight for core. Take it down. You're going to find a forearm plank. We'll go right here. We'll do the other side next time. Shoulder is stacked right over the elbow. Caitlyn's going to keep just lifting and lowering right here. Lift and lower. You're going to feel this outer glute. You're going to feel this core. Let's go in three, two. Let's go. Lift and lower. Lift. Nice work. Lifting those hips up and lower with control. Lift and lower. We're hitting our obliques, our side abs. You feel that outer glute? Yeah. This move is hard, right? It's a challenging move. You do your best. Take a break if you need to. You can always try and lift this outside leg if you want to challenge. Outside leg stays lifted. You've got it. Stay in it. 10 seconds. Yes, you can. One rep at a time. Let's go for three, two, and one. Awesome job. Do you feel that outer. That inner glute? Yes, that inner glute is on fire. Nice work. We're gonna repeat it. You guys. Let's go. Pick up those dumbbells. We're repeating it. Single arm tricep kickback. Right here. Take a sticker stance. I'll face you guys. Shoulder down and back. Elbows nice and high. Tiny bend or big extend, tiny bend. Three, two. Let's go. Big extend, tiny bend. Big extend, tiny bend. Shoulders are square to the mat. Core is turned on. You got it? Push it. Nice work. Nice work. Hold at the top for a moment. Lower with control. Stay in it one rep at a time. You're gonna feel that single isolating just the back of the arm. Getting after it, building strength. So important. We love strength training. Yes, we do. All seasons of life. Pregnancy, postpartum, wherever you're at, beginner or advanced, go for three, two, and one. You're out. Nice work. You guys. Grab that other dumbbell. We are going staggered. Deadlift and squat this time. Left foot forward, right toe popped. You're gonna give me that hip hinge. Bring it up, take it down and squat. One deadlift, One squat. You ready? Shoulders down and back. Let's do it in three, two. Here we go. Hip hinge. Stand tall. Take it down. Soft bending that front left knee down. Up. Nice. Talk about it. Hips back. Hips up. Take it down. Stand tall. Hips back. Drive through that front heel. Lower the hips. Full hip extension down. Awesome job. Nice work. You're working hamstrings, glutes, quads, glutes, cords all turned on right here. Big foundational, strong legs. 10 seconds. Yes you can. One rep at a time. Keep going. You've got this final three, two, one more deadlift. You're up and out. Awesome job. Taking it back down to the ground. We are going for that side plank. Other way. So we'll go right here. Awesome. I'll go on this forearm. You can kick your legs out this way. I think we did that hip last time. Yep. Shoulders stacked over elbow. This leg is bent at 90 degrees. Outside leg can stay on the mat to start with. We're going three, two, let's go. Lift and lower. Lift and lower. So I'm squeezing through the obliques. You're going to feel this outer glute working right here. Gluteus medius. Nice. Lift our glutes, stabilize our pelvic floor. Right? Everything's coming back Together after having babies that relax in, well, it stays with you if you're nursing, but really trying to strengthen, bringing that pelvic floor surrounding. Those strong muscles that surround your pelvic floor are so important. You have the option to stay here. Lift this outside leg. Come on. You got 10 seconds. Yes, you can stay with me. You got it. One rep at a time for 5, 4, 3, 2, and 1. Awesome job, Caitlin. We're rolling over to our back for a quick glute bridge burnout. You ready? Take it to your backside. Right here. Arms are on my side legs a bit at 90 degrees. We're gonna lift and hover those hips in three, two. Let's go. Let's go. Lift and hover. Drive through your heels. Hover. When I say hover, it means your glutes are never hitting the mat. How do I make this harder? I bring my arm straight overhead. Feel like I got that, right? As soon as you put your arms overhead, it makes that core turn on a little bit more. So squeeze those glutes in. Hamstrings, drive them up. Lower with control. Drive through the heels. Lower with control. Knees track right in line with my hips. You got it. If you got one of those red potty sponge balls or a kid's toy ball, imagine it between your legs. Up. Nice work. Let's go for five. You're gonna hold high. In four. Nice. Three. Isometric hold in two. And hold high. Hold high. Just hold it here. Drive through the heels. Everything you've got. You're gonna squeeze. Squeeze. Five. Nice squeeze. Four. Yes, you can. You got it. Three. Come on, a little bit higher. Last two. And one. Lower with control. Awesome job. It is time to stretch it out, because you earned it. So what we're gonna do, we're gonna stay actually right here in this glute bridge position. You're gonna lift your hips again. I know you're like, I know this blue bridge. Lift your hips. Take your hands behind your back. If you can, interlace your fingers and do a chest expansion with this glute bridge. Just think about spreading those chest muscles apart. If you have been hunched over a baby, nursing a baby, feeding a baby, doing anything over, over. Kids just hunched over all day right here. This stretch should feel so good. And your glutes should be nice and fiery, right? Hold here for three, two, one. Lower with control. Take a nice long body stretch. Arms go long, legs go long. Nice. From here, you're gonna pull one knee in. Pull your right knee in. Just pull it to your chest. Nice. Now Take it out towards that armpit, opening up the hip. Awesome job. That should feel really good. Bring it back to center. Send the toes long option to climb up the leg, point the toe, flex the foot or roll that ankle. Just point and flex. It seems super simple, but it's something we don't do often enough. And it feels really good when you take time to do it. Go. 3, 2, 1. Nice work. Now just take this knee and gently guide it across your body so you're gently taking a spinal rotation. Knocking over your water bottle. A nice little spinal rotation. There you go. Should feel this in the outer glute. Opening that up. Awesome. Bring it back to center. We're doing the same thing. Other side. So I'm going to pull this knee towards my chest. I'm going to pull it out towards my left armpit, opening up this inner thigh and hip. Bring it back to center. I'm gonna send the left leg long option to climb up it. Point the toe, flex the foot, roll up ankle. Awesome job. If you want to add on some additional core work, we have eight core recovery exercises postpartum that I swear by. It heals my doctor from a three finger gap down to a one and a half. I'm almost at a one finger gap now. Do you have Dr. Katelyn? Nice. Bend your knee. Take it over. That is so awesome. If you don't have it, that's awesome. Either way, these exercises are so foundational. It's like the dead bug. Things we were doing even scaled back a little bit, really just focusing on bringing those muscles back together. Awesome job. Go ahead, cross your ankles, roll up to a seated position. Nice work. From here, we're just going to take a nice shoulder stretch. Bring the arm across, roll up the wrist. Couple rolls right there. Should feel really good. Awesome. Go ahead, switch it out. Other side. Drop that shoulder down and back. Roll up the wrist. Nice. And I don't know about you, but my neck was always so sore from looking down at my baby. This one direction, always over here. Okay. Okay. So we're gonna do some neck stretches. So just roll those shoulders. Damn it. First, let's start. Go here. Think about pulling your shoulders up towards your ears. Now retract and roll them back. Reach out, pull up, retract and roll back. Reach out, pull up, retract and roll back. One more. Reach out, roll up, retract and roll back. Now just take one hand to the gentle side of the head and just take a nice little stretch. Look up. Now look down at the floor. Oh, my lanta this one always just feels so good. Still to this day. Roll the neck side to side. Same thing. Other side. Right here. Gentle stretch. Top of the head. Look up, look down. Go ahead, roll back. Side to side. Bring it back to center. You guys are so awesome. Thank you so much for showing up today and working out. Nice work Kay. Give her a round of applause and thank you for Minnesota Pork Board for sponsoring this workout. If you want some awesome family friendly pork recipes, make sure you check out mnpork.com there'll be lots of recipes linked there. We'll link them in the post associated with this video. And of course, if you want more workouts, postpartum friendly, pregnancy friendly, strength training, cardio, low impact or high impact, you can find it all@nourishmovelove.com have an awesome day and thank you.