30-Minute Full Body Strength Workout (Pyramid Format)

Hi, I'm Lindsay Baumgren of Nourish Move Love and we're coming at you with a quick and dirty pyramid workout. If you like quick and effective home workouts, you gotta hit subscribe to our YouTube channel because we got a lot of them. Alright, you guys, we're jumping right into this pyramid workout. I have the awesome Rachel with me today. Hi. She's gonna be showing a couple modifications for the exercises today. But it is all strength training. No jumping, just strength. And all you need are some dumbbells. I have anywhere from 15 to 20 pounds. Okay. So grab whatever you have. This is heavy strength training if you want it to be. But can you, you take it at your pace because it's definitely an endurance workout that's gonna raise your heart rate. This is what the pyramid format looks like. It's five moves total. They're full body exercises and I'm calling this the two by two pyramid because you'll do two deadlifts, then two squats, two rows, then two push presses. We combine exercises so we get that full body burn. You're gonna do each exercise for 30 seconds of work. It starts easy, but it gets challenging cause we stack on the moves. So you go 30 seconds of work, then 1 minute of work, then 1 minute and 30 seconds of work. And it gets pretty intense at of that pyramid. But then we work our way down. All right, so you take this at your pace. It's 30 second intervals. Yes, you can. I'm just gonna go out there and say it. This is my first pyramid workout. I'm filming post baby. And I'm a little nervous. Okay, so we're just, we're all good. We're all in this together, right? Right. Okay. We're gonna do it together. It's gonna be awesome. We're gonna crush it. Okay, so I got my weights, Rachel's got her weights, we got our water, we got our sweat towels. Let's get after this with a warmup. We're gonna go ahead and start bodyweight warmup. Feet are stacked underneath my hips and you're going to give me two hip hinges, two squats. So we're going to mimic the moves we're doing in the workout. It looks like this hinge, stand, hinge, stand, drop low, stand, drop low, stand. So push the hips back, mimicking that deadlift we're going to do. Now drop the hips, mimicking that squat. We're going to do two deadlifts, two squats. That's your first move. Hinge, stand, hinge stand, squat, Stand. Nice. Right here. I'm hitting the back side of my body. Hamstrings, glutes. And then I hit the front side of my body. Hamstrings, quads. Nice. You're gonna give me one more. Here we go. Hinge and hinge. Now two squats. Nice. Right there. Last one. Big inhale. Reach up nice and tall. Exhale forward. Fold fingertips. Reach for the toes. Just shake it out. Right here. Drop to the bottom of a nice low squat. You can pry side to side, opening up those inner thighs and those hips. From here, right hand plants the ground. Left hand reaches high gaze. Follow those fingertips. Nice. Right there. Roll up that wrist. Same thing. Switch it out. Left hand down, right arm up. Gaze balls. Fingertips. Roll that wrist. Nice. From here, plant your hands on the ground. Step yourself back into a high plank. Your option is always to take it from the knees. If you want to hold it here. Nice. You're gonna give me two push ups, leading with the chest. Down, up, down, up. Go ahead. Step that right foot outside that right hand. Nice. Easy twist. Give me some shoulder sweeps. Right here. Favorite warm up move. It just feels so stinking. Good. Nice work. Switch it out. Right hand down. Step it back. Left foot outside left hand. Easy twist. Let's go ahead. Sweep it back and back. Nice. Warming up the hips, opening them up, warming up the shoulders. Nice. Three, two, one. Go ahead, Step back. Find that high plank. Push yourself back to a down dog. Down dog, high plank. Down dog, high plank. Two more right here. Down dog, high plank. Hold that high plank. We're gonna go slow. Burpee. Step ins right here. So step the right foot, the left foot. Stand up, take it down. Step back. Switch that lead foot. Go left, then right. Stand up, take it down. We're opening up those hips. Nice work. Right here. Step it in, step it in. Basically squat. Stand up. One more lead with that left foot. Right here. Go left. Left. Stand up. Nice work. We're going to just do some step back lunges. Step back. Right, step back. Left. Awesome job. Just stepping back and back. Nice work. Driving through that front glute. Awesome work, you guys. It's five moves. They're full body. It's quick and dirty. Let me tell you, this is a good full body burn. Nice work. Give me two more back. Hup back. Let's go ahead. Just kick the butt. Kick the butt. Pull the heels to the glutes. Open those quads. Top of the thighs. Squeeze that back for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Now pretend you got two weights between your legs. You're going to reach down, grab it, snatch it, set it down, switch it, snatch it, squat, snatch. Just getting the movement without the weights. You're going to keep that dumbbell nice and tight to the body. Nice big fluid movement. Two more. Last one. Go ahead. Take some big arm flaps, Take a big inhale, take a big exhale, Calm the nerves. It's going to be fine. We're going to be fine. I'm mostly just talking to myself here. Grab some water. We are going to start this workout. I'm not going to lie, you guys. I was driving to the studio this morning, have my pump on, have a three month old baby. I'm super tired, hardly slept. I'm like chugging my coffee. Like, I do not want to film workouts today. But then I've cranked up the worship music and I was like, okay, let's go. You get to do this. You get to feel good today. We're going to do this, you guys. We're going to do it. I'm gonna start heavy. Let me tell you, start with £20. I will not be using £20 at the end of this workout. But I'm gonna challenge myself today. I like a good challenge. It is two deadlifts, two squats, okay? So feet are right about under the hips. They can go a little bit wider if you need to. Weights are gonna graze down the front side of the body. Hinge stand, hinge stand. Weights come right to the side. Squat, stand, squat stand. It's a 2x2. Two deadlifts, two squats. You're doing it for 30 seconds, then you rest for 30. And we stack on. Just follow along with us. You'll get the drift as we go. If you've never done a pyramid, they're a lot of fun. Okay, your 30 seconds starts in three. Two. Let's go. So hinge stand, hinge stand. Now squat, drop, stand, drop. Just like we did in the war off dumbbells. Stay nice and tight to the body by squeezing those armpits. Think about crushing oranges in the armpits, okay? It's all timed intervals so you go at your pace. I'm using 20s today. I might go a little bit slower. Sometimes I do my pyramid workouts and I'm like, how does she move so fast? Right? And talk and talk. That's the incredible part. Nice. Three, two. Give me one more squat. Cause you can. And you're gonna rest for 30. Nice. You can set the weights down. Do you want to shake it out now? We're gonna do that same move again. You're gonna rest for 30 seconds. This 30 seconds is gonna feel like a cakewalk. You're like, what is she talking about? But now we stack on. So you're going to do the two deadlifts, two squats, then you're going to stack on two rows. Clean, push, press. It looks like this. Hinge, row, row, clean, push, push. Nice work. All right, that 30 second rest is coming to an end and we are moving on. Okay, we are going to do two deadlifts, two squats in three, two. Let's go. Hinge, stand, hinge, stand, and roll. Down, up, down. Nice work. Nice work. Hinge, stand, hinge, stand. Two squats. Down, up, down. Nice work. So we're going right here, and we're going to go right from this move into our two back rows. Clean. Two push presses. Yes. I'm going to try and stay heavy if I can. You're in the final five. We switch in 3, 2. Let's switch it up right here. Hinge, row, row. Clean, push, push. Back to hinge. Row, hinge, row, row. Clean, push, push. Back, shoulders, core. Right here. Row, row, Clean, push, push. Nice work, you guys. Hinge, row, row. Nice work. Come on, push and push. That 30 second break comes in 5, 4, 3, 2. You're out. Set the weights down. Nice work. Shake it off. Rest for 30. Awesome job. Breathe it in. Okay, now we do move one, then we do move two. And then you're going to move three. Two squat snatches. Two push ups. Weights are between my legs like we did in the war. Squat, snatch, squat, snatch. Hit the deck. Two push ups. Down, up, down. Rachel's omitting the push up. She's just gonna stick with the snatches. Okay, we go two deadlifts, two squats, three moves. Stack them on in three, two. Let's go, let's go. Hinge, stand, hinge, stand, squat. Stand, squat. You got it. Nice work. 30 seconds per move. Three moves back to back. That gives us one minute and 30 seconds. 30 seconds work. These workouts always challenge my math. I prefer not to think of it that way. Like, I only can think. 30 seconds. I'm like, well, it's almost done, the 30 seconds, you know, like, break it down. 30 seconds at a time, one rep at a time. You got five seconds. Here. On this move, we transition two rows. Two push presses in three, two. Let's go right into those rows. Hinge, row, row. Clean, push, push. Nice. Hinge, row, row. Clean, push, push. Nice work. Again. It's your 30 seconds. You got lighter weights, you want to go faster, go for it. You got heavy weights, you want to go slower. 10 seconds. Nice work. We go right into two snatches, two pushups. Rachel's omitting the pushup, just going snatches in three, two. I'm setting those weights between my legs. Here we go. Squat snatch. Nice. The power comes from the legs. I got two snatches, I'm jumping right back into it. Two push ups. Down, up, down, up. Back to snatches. Step. Nice and wide. Snatch, snatch. Two push ups, down. The goal is to find a pace you can stick with for 30 seconds of work. I'm not trying to rest during this. 30 seconds. No, that rest comes for you in five, four, three, two. Recover. There you go. Lynn's. Okay, guys. Three moves down, we stack it on, grab some water. 30 second break. I'm officially dropping. Thought I was gonna make it up top. Not today. Not a three month postpartum. Nope. Don't got it. Okay, two reverse lunges, two bicep curls. It's pretty simple, right? Step back, lunge, step back, lunge, stand. I'm gonna go hammer curls. Two hammer curls. Okay. Two deadlifts, two squats. Start at the bottom. Four consecutive moves, two minutes. But we're not gonna think about it that way. Don't think about it. We got three, two. Let's go. Hinge, stand, hinge, stand, squat, stand, squat. This is your base move, right? You get a lot of reps. We love repetition because it works the muscle to fatigue. We get better at the move each time. Yes. Nice work. This is a fun way to do repetition without really realizing you're doing repetition. I was just thinking that. Nice. 10 seconds here. Then we transition two rows clean. Two, push press. Five, four, three, two. Let's go for it, guys. Row, row, Clean, push, push. It's a two inch dip drive. Here we go. Hinge, pull, pull. Clean the weights up to the shoulders. Push, push. Nice. The weights clean up to the shoulders by driving through my heels to push my hips forward. Nice work. Two and two. This is your 2x2 pyramid. It's two reps of everything. Up. Nice. Here we go. Hinge it. Five, four snatches and push ups in three, two. Let's go. There. Snatch, snatch. I'm going back to the push ups. Rachel sticking with snatches. Down, up, down, up. Step. Nice and wide. Snatch, snatch. Nice. My hips generate the power for that snatch. You'll see I'm taking a nice wide base on those push ups. Wider is easier. Narrow feet is Harder. Push ups are still a beast for me. Two lunges in three, two. I'm gonna get out early. Here we go. Two reverse lunges. Step back. Right, right, left. Stand tall. Two hammer curls. This is where you catch the breath, right? Lunge, stand, lunge, stand, curl, curl. Nice work, nice work. Lunge, stand, lunge, stand, curl. Breathing it in. Nice. 10 seconds. Here we go. Back to that 30 second rest. And 5, 4, 3. Let's get one more lunge in because you can set them down. Shake it out. I need that sweat towel. Move four or five. Done, you guys. Okay, move five. You're down on the ground. Okay, coming right here. Two skull crushers. Two leg lowers. Single, single. Rachel's bending the knees. Shorter the lever easier, Longer the lever harder. Okay? That's where we finish this pyramid. Okay? Five consecutive moves. It's the hardest stretch. Let's go. Say, yes, I can. Yes, you can. Let's go in five. Two deadlifts. Come on. We go. Big inhale, big exhale. Three, two. Let's go. Hinge stand, hinge, stand. You guys, deep breathing just fixes everything. Any, Daniel, tie your hands out there. Like when you feel so mad and you want to roar. Take a deep breath. I just. I tell my kids this, but I'm constantly telling myself this. Let me tell you, three kids, ages five and under. Whoo. Working on that patience. Working on that patience, you guys, come on. Right here. Two rows clean to push. Press in five, four, three, two. Let's go there. Hinge, row, row. Clean, push, push. Nice. Hinge, row. These pyramid workouts, if you like strength training, but you want to feel like you're doing hit training, you want to raise your heart rate, okay? This is low impact heart raising stuff right here. Longer work times, right? That's why I'm using 15s. Okay? Muscular endurance is tested right here in this workout. Squat snatches. Two squat snatches. Two pushups in three, two. Let's finish it. Push, press. Come on, go for it. Here we go. Squat snatch. It's right into it, guys. There's no break. That's why you got to find your tempo in each move. Find a pace you can stick with for 30 seconds of work. Don't quit on me. Come on. You're working for that one minute rest. Did I tell you you get a one minute rest? Oh, that's a good motivator. Come on, you got to earn it. 10 seconds here. 10 seconds. Two reverse lunges, two bicep curls. Let's go, come on. Three, two, let's go. Grab those weights. Here we go. Step back. Right, these next two moves, you get to catch your breath. Right? Curl. I need it, let me tell you. Oh, it is so humbling coming back to fitness after an injury, after a baby. So humbling. That's why I love strength training. There's always some way to go. Guys can always go up. You can increase the reps, you can increase the weights. Right. So many ways to play with it. Increase the balance challenge, make it harder. Three here, on your back, into the one, backside skull crushers, leg lowers. Let's go. Get them up. Down, up, down. Now I lower those legs. Lower together. Lower back to skull crushers. Bend, extend. My hands are so sweaty. I know. I don't want this to turn to an actual skull crusher, you know? Right, right. 10 seconds here, guys. Come on. Lower, lift lower. You're in it for four, three, two. You're out. Weights are down, towels up. Water's up. You made it to the top of the pyramid. We haven't even hit holy bananas yet. Okay, here's how the pyramid works. You get five moves up, you take a one minute break. Breathe it in. Okay, we're gonna go back down the pyramid in reverse order. So we start on the mat, two skull crushers, two leg lowers, then the reverse lunges. You finish with two deadlifts, two squats. This is the last time you do two deadlifts and squats. We drop it off. So you do another set of five. It's hard. Yes, you can do it. Another set of five. Then we drop off move one. Then we drop off move two. It just gets easier. It just gets easier. I like this because then you can, like, look for your least favorite move and be like, okay, I only have to. When do we drop it? Yeah, when do we drop those stinking push ups? When do we drop them? That's for me. Okay, comment? Let us know what your least favorite move is. Right. We'll build it into more workouts. I kid. I kid. I kid. This is where those endorphins start pumping. And I'm like, I am so glad I am here today. Right. It's my first time leaving my baby. My husband's like, enjoy a moment of not having a baby attached to you. And I'm like, I am gonna miss that little bugger. But mom is also gonna enjoy this time with you. All right. On your backside. It's 30 seconds. It's two skull crushers, two leg lowers, and we go right into it. You guys. Five moves. What is that, Rachel? Two minutes. And 30 seconds of work. Sure, yeah, sure. Sounds good. Break it down. One rep at a time. Break it down. Here we go, right here. Get those weights up. We go in three, two. Let's go, let's go. Bend, extend, bend, extend. Lower one leg, then the other leg. Nice. It's always fun to go down the pyramid because you come at the move different. We're coming into this move fresh versus so stinking tired. Right? So you can do it a little bit better. Bend, extend. Having those legs raised is going to increase that core stability. Hello, nourish move, love. We build core into every workout you're going to do here. Yes. You're up for lunges and curls in 4, 3, 2. Let's finish that leg. Lower. Let's get ourselves up off that mat. And we go right here. Step back. Lunge. Now the mat's nice and sweaty. There we go, Two curls. Curl and curl. Two lunges, two curls. We're hitting it all today, you guys. Legs, triceps, biceps, chest, on the push up shoulders and back. Holy cow. Come on. Right. Every sinking muscle group, you want a full body workout. You push something, you pull something, you squat something, you deadlift something, right? That's what we do right here. Five, four. Snatches and pushups in three, two, one. That was true group fitness. Counting right there. Five, four. I'm going to tell you a story. Two pushups, two snatches, two pushups. Come on, let's go. This is your chance right here. Middle of the pack of the moves to raise your heart rate. You take it at your pace. Two snatches, two push ups. Come on. You can always take those push ups from an incline. Do your best, forget to rest. Let's go right here. You're onto rows and clean and press in 4, 3, 4, 2. Hinge it over. Let's go. Row, row. Clean. Push, push. Come on, move. Four of five, right here. Nice clean push. Push. What was I thinking? Starting with £20. I like that you're pushing yourself. Come on. Yes, you can. Row, row. Come on, clean, Push, push. You're in it for 5, 4, 3, 2, 1. Here we go. Deadlift. Squat. Hinge, stand, hinge, squat. Down, up, down, up. Hinge. We say holy sweat fest for this one. I am just so sweaty. Me too. And because this is. That's my favorite move, the pyramid. Oh, we're dropping off Rachel's favorite move. Uh oh. I love this one too. I have to say I love it. Come on. 10 seconds here. That 30 second break is on the other side. Let's go right here. 5, 4, 3, 2. 1. More squat. You're out. I'm setting them down. You know the moves. I don't got to show you anymore. I'm taking a water break. Drop off. Deadlift, squat. Back on the mat. Two skull crushers. Two leg lowers. This is the last time you do. Two rows clean, two press. Two rows clean, two press. That's the move you drop. You guys, this is like, I was too tired to change my shorts. Man. Doing a pyramid workout. That's like a whole nother level of tired. Okay, on your mat we go in three, two. Let's go. Two skull crushers. You guys always like you say when I keep it real. So you want a real fact? Yesterday was the first time I showered in five days. That's disgusting. I know, but I was in the lake every day. Okay, So I was swimming with my kids every day. So that counts as a shower, right? That totally counts. I desperately needed to shave last night. My husband was also out of town, so. Okay, I'm getting into bed by myself. I don't have to impress anybody. Mom's too tired to shower. You're in it right here. Let's go. Five, four. You're up for lunges in three, two. Let's go there up. Two lunges, two curls. Step back, lunge, stand, step back, lunge, stand, curl. Go back to the very first NML workouts. I showed up to the studio, I had manicures, my hair was curled. Now you get this. I haven't showered in five days. Love it. We love it. I'm wearing the same shorts because I was too lazy to change. It's the real deal. Let's go. Down, up. 10 seconds here. Snatches and push ups. That's where we go in 5, 4, 3. Let's finish these lunges. Set up your snatch right here. Let's go. Down, up. Come on, keep moving. Keep moving. You got two big moves left. This rows and push, press. Come on. See how far I can get on those toes with those push ups. Do your best. Forget the rest. Let's go. So hard. But you know what? You are so stinking strong. 10 more seconds here and we switch it out. Come on, you're on. Rows and push, press. In three, two. Grab those weights. Let's go. Here we go. Two rows row, row. Clean and press. Clean, push, clean, push. Hinge, row. Rachel, I'm dying. Are you dying? I was just saying I've sweat my eyeballs. I can't even see all the way. Rachel's like, I got this. This is as it is. Yeah. Lindsay's here being like, oh, I'm postpartum. Like, it's so humbling. Pyramids are just humbling. They are. 10 seconds. That's a lot of work. So much thinking work. So much work. Come on. You're gonna feel good afterwards. Let's go. 3, 2, 1. Set the weights down. There we go. Walk away. Holy bananas. There it is. Holy bananas. Three moves, guys. Three moves. We drop off push ups this time. Snatches and push ups. That your least favorite? My least favorite. I like snatches. I do not like push ups. So we got to do them. It's gonna be over here. Breathing heavy, okay? Whoo. All right, back on the ground, set up. You got 10 seconds to breathe. 10 seconds to breathe. Two triceps, two leg lowers. Three moves. Let's go. Knock it out. You're on in three, two. Let's go. Let's go. Bend, extend, bend, extend. Lower one leg. Think about hip stability. Not only thinking about engaging the lower abs, I'm thinking about hip stability on this move right here. As I lower the legs, I'm decreasing air from ribs to hips. Nice. I'm thinking about keeping my opposing leg, the one that's not dropping, so stinkin stable. 10 seconds, and you're up for lunges. Let's go. There. Finish it. Five, four. Finish these leg lowers. Then you're up. And two and one. Let's get up. Let's get up. Come on. Step back. Lunges. Let's go. Switch it up on you, Rachel. I did. Wrong leg. There we go. Okay, my bad, My bad. Okay, we're back. We're back. Normally, we're pretty good about that. We're pretty in sync. Nice work. Come on. Yes, you can, you guys. Three moves. This is move two of three. Like I said. Do you see the light? Do you see the range? We're there. We are so close to that light that is at the end of the tunnel. Ten seconds here. Two squat snatches, two pushups. Come on. Five, four. Let's finish those lunges. Three, two. Give me one more. Set up your snatch. Let's go. Whoo. The big kahuna move right here. You get it? Drop it off. Come on. My ego is saying, stand your toes. My body is saying, show them good form. Drop to your knees. I typically use an incline at home. We're going for the knees here. Come on. Yes. This is where I'm at today. Where are you at? Where are you at? Push yourself. That is the goal of this workout. It's ten seconds. You versus you. Come on. You. Verse you for five, four, three, two, one. Set it down. Two moves. Left, right, two moves. Two moves. Okay, okay. Grab your water. 30 seconds to rest. Believe it or not, we have 50 minute pyramids. Whoa. I know. Crazy stuff, you guys. You get a build up to it, right? And you guys keep asking for more. That's the thing. Yeah. You guys are nuts. You guys are nuts. I'm only doing this because you asked me to. This is your fault. Okay, here we go. Five seconds. Two moves. Let's finish them. On your back. Skull crushers. Leg lowers. In three, two. Let's go. I see that light though. There we are. One minute of work. Yes, I can. Whoa. We got this, team. This is where you're like, heck yes. I am feeling so stinking proud of myself today, right now. So stinkin proud of myself. Come on. Bend, extend, bend, extend. Lower. Nice work. And lower. Come on. From here, it's up to lunges and curls. Two moves. Let's knock it out. Last time on the lunges and curls. In 4, 3, 2. Let's get up to standing. Nice work. Right into it. Here we go. Step back. Right. I got you this time, Rachel. There we go. Two curls. Last time you do this move. Last time. We have sweat to prove this workout. Ripping fire, you guys. It is sinking fire. Whoo. Nice. Who said you needed an hour in the gym? Right here. We're gonna round ourselves out. About 30 minutes of tough stuff. Not even. It's gonna be like under 30 minutes. Under 30 minutes. Quick and effective. Come on. Last five. Four, three, two. One more curl and you're out. Down. Shake it out. You got one move left. It's only 30 seconds and you're on your back. Lay down. You guys rock. Come on. One move. 30 seconds. On your back. Skull crushers. Leg lowers. The big finish and you're out of here. That's it. We're stretching. We're stretching. Come on. You rock. Yes. You guys are awesome. I'm not gonna lie. Proud of you for showing up today. Proud of me for showing up today. Come on. Here we go. On your back. Five seconds. We go in three, two. Let's go. Let's go. Bend, extend, bend. Two. Leg lowers. Lower. Lift, lower. Lift. This is a little bit of a different pyramid. We got no jumping in it. I'm a fan. Yeah, I'm a fan. I'm gonna say, if I was at home and I was a little bit more conditioned, Give me another couple months, I would reach for those twenties again. I would Challenge my strength in this workout? Yes. Come on, take it where you're at. 10 seconds here, guys. 10 seconds. This is meant to challenge you. That means the last two to three reps of every exercise should feel hard. That's how you know you got the right weights for 3, 2. Give me one more skull crusher, and you're out. Set those weights off to the side. High five yourself. High five your friend if you're working out with one. Always more fun with a friend. We're giving you high fives at home because you rocked it. We're going to stay right here and stretch. Grab a quick sip. Let's just go back to our backside, Rachel. Because it feels good, you earn it. A pyramid workout deserves stretching. On the back. Right here. Let's pull one knee and pull your right knee in towards your chest. Just give it a nice little squeeze. Now pull it out towards your right armpit. Open up that hip. Nice. From here, you're going to take right ankle across left knee lying. Figure four, you're gonna thread the needle. You're gonna reach up and you're gonna grab it. So I'm thinking about pushing away with my right ankle as I pull in on that left knee right there. I'm so sweaty, I can hardly rip it. Whoo. Nice work, you guys. I am so proud of you. Hitting that outer glute right here. And from here, I'm just gonna let my legs fall over across. Which way am I going? This way, this way, this way. Going to our left. Let them fall over across my body and just keep that right shoulder connected to the mat. Let the legs fall across the body. Nice little spinal rotation. That feels good. So proud of you guys. Bring it back to center. Switch it out. Same thing. Legs go long, arms go on. Big inhale. On the exhale, pull the left knee to the chest. Give it a nice little hug. Now take it out towards that left armpit. Open up the hips. There you go. Awesome. From here, left ankle, right knee. Thread that needle. Pull it in. Think about pushing into that right foot or left foot as you pull in on that right knee. Hello, outer glutes. There they are. Nice. Pulling it a little bit tighter. Give me that spinal rotation. Lower those legs over to the right. Left shoulder stays connected to the mat. We're gonna need to wipe this mat off. I am so sweaty. Whoo. Love, it. Always feels good to feel that heart beating inside your chest, doesn't it? And when you finish the workout, you're like, I did it. I'm proud of myself. Cross the ankles. Give yourself three back rolls. Roll out that spine. Last roll. Bring yourself up to a seated position. Awesome job. Go ahead. We're gonna come over to tabletop. Little cat cow, little shoulder stretch. This is one of my favorites. Come to cat cow, Tabletop. So drop the belly. Lift the chin. Now push that spine up towards the ceiling. Think about pulling those shoulder blades apart. As you pull apart, thread your right hand across your left wrist. So thread the needle. Think about pulling that right shoulder blade down and apart, and it should feel so good. We spend so much time retracting our scapulars. So retraction with those rows and with the deadlifts. And now you get to just think about the opposite. You get to open it up. Same thing. Other side. Drop the belly and take it spine up towards the ceiling. Now thread the left hand under the right wrist and think about pulling down on that left shoulder blade. Just opening up that left shoulder. Nice work. Awesome job. Bring it back from here. You're gonna go ahead, sit back on your heels and go ahead. Take the hands behind you. Now we're gonna spread up chest. Interlace the knuckles. Pull the knuckles away from the tailbone. Just go ahead and spread the chest apart. Spread it apart. Spread it apart. Go ahead, flap those wings. High five. There we go. We did it, Rach. Pyramid workout in the books after the baby. It's done. Yeah, we did it. Awesome job, you guys. Look forward to sweating with you again really soon. Have a great day. Awesome job knocking out that pyramid workout. If you liked it, do me a huge favor, drop a subscribe to our YouTube channel. And if you want another pyramid workout that's just like it, check this one out. Otherwise, you can add on some abs and core with this playlist right here. Have a great day.