30-Minute Full Body TABATA Workout (No Equipment!)

Hi, I'm Lindsay Baumgren of NourishMove Love and I am here with a bodyweight Tabata workout. I have the awesome Rachel joining me. She's gonna be offering some low impact modifications for today's bodyweight workout. You can always take this at your pace and you don't need any equipment. So you can do this workout absolutely anywhere. It's a great traveling workout and it is gonna be a full body workout that is going to raise your heart rate and give you a full body stretch. Okay, so here is what it looks like. It is a 20 minute bodyweight Tabata. We're gonna make it a 30 minute workout by tacking down a warmup and a cool down. Okay. So you can always jump into the Tabata if you're nice and warm or join us for the warmup and cool down. It is a true Tabata, which means you are gonna do one exercise, 20 seconds on 10 seconds rest, and you're gonna do it for eight cycles. Okay, so that is eight minutes or eight minutes. That'd be a long time. That's four minutes. I never promised my math was good. Four minutes of the same exercise. And I know it sounds like a lot, but it's going to move so fast. Okay. It's going to be rapid fire, small rest times, small work times. Ok. And then you're going to do one core exercise before we transition circuits. You have four Tabata cycles total. We'll show you what those moves are as we jump into our warm up. You ready to do this, Rachel? All right. Our warmup is going to be walking through some of the exercises you're going to do in today's workout. So go ahead. Feet are stacked underneath the hips. Give me a big inhale. Reach up nice and tall. Squeeze your butt. Squeeze your core from here. Give me a forward fold. Reach for the toes. Nice little back of the hamstring stretch. Now lower your hips. Drop in nice. Elbows are gonna hit right into those inner thighs. You can take a couple squat waddles here side to side if you need to. Should feel really good. I'm gonna keep my right hand on my right foot and I'm gonna reach my left hand overhead. Nice little thoracic spine rotation as I open up that right hip for 3, 2, 1. Other side. Left arm reaches tall or right arm reaches tall. Gaze follows fingertips. Left elbow pushes into the left inner thigh for 3, 2, 1. Come back to center. Can you take both arms, extend them long and then engage your core to stand up tall. Let's do it one more time. Big forward fold. Reach for the toes. Lower the hips. Left arm goes high, pushing into that right hip. Opening up. Nice. Spinal rotation. Switch it out. Right arm goes high. Nice little opener for the left hip. Spinal rotation. Back to center. Engage your core. Reach overhead and stand up tall. And from here, you're gonna go right into squat. So just squat it out, down and up. Gonna warm up those legs. Squats are our first Tabata. You're going to have the option to take it to a squat jack or option a squat tap. We'll show you what that looks like. You're going to give me four more squats. In four, you're going to add the tap in three. Nice. In two. And last one. Now I'm going to squat. Right foot taps left foot. Squat. Left foot taps right. Squat. Tap. You're tapping those heels together. Tap, squat, tap. Right there. Pulling those inner thighs together. That's going to be your low impact option. I'll show you your high impact option. It is going to be a jack, right? So tap, jack, tap, jack. Rachel's going to keep it low impact. I'm going to show you high impact. You're here for five. Nice. You're here for four. Awesome. Hold. Squat in three, two, one. Hold the squat. Get nice and low. Hold it here. Plant your hands to the ground. Step back, find a high plank. Hold plank for three, for two, for one. Step up, find that low squad. Hold your low squat for three, two, one. Step back. Hold plank. Hold your plank for three, two. One more time. Step in. Hold that squat. Hold here for 3, 2, 1. Step back, find that plank. Hold it here for 3, 2, 1. Now you're going to give me a push up Jack. So we're going to do one push up with our feet together. And then you're going to tap side to side. Going to give me a push up knees or toes or incline. Tap side to side. Your option is to stay right there. Your option is to go jack, one, push up one Jack one, push up one Jack. Take one more one. Push up one jack. Whew. That's a tough warm up, right? All right, you're going to lower down to your belly. If you're with me, Rachel's going to show you bird dog. Okay? If you're with me, you're going to find Superman. Arms are bending 90 degrees. Lift up. Quads are off the mat, if you can. And your hands are just going to tap and squeeze. So I'm pinching my shoulder blades together. Rachel's showing you the Bird dog option. We're working our posterior chain the backside of our body. Nice squeeze. Right here you have five. Nice. Four. We're standing tall in three, two, and one. Bring yourself up to a standing position. And we're going. Good old step back lunges. Okay, so you're going to step back to lunge. Getting nice and warm, right? Option A, you can stick with these step back lunges. Option B, you can take it to split jumps. I'm not going to go there. Because you're going to get to go there during the workout. And trust me, it's going to get spicy. Okay, we're just going to lunge it out right here. Warm up those legs. Nice, awesome job. Right here. Go. Four. Nice. Three. Step back for two. And last one. Nice. Your last move is going to be a lateral squat hop. We start with a lateral push. Come down into a nice loaded squat position. You're going to push. So I'm going to drive off my left leg, push to my right. Drive, push, drive, push, drive, push, drive, push, drive, push, drive, push, drive, push. This is low impact right here, right? You're using those outer glutes to push, to push. You can stay right there. You take to a hop. A hop, a hop hop. You get decide you're saying low in those legs. Go. Five. Go. Four. Go. Three. Go two. Go. One. You feel warm, Rachel. Okay, I'm ready to tackle this workout. Okay. True Tabata style, you're going to do a move for 20 seconds of work, 10 seconds of rest. Your first move is that squat jack. So Rachel's going to show you low impact squat tap. Squat tap, high impact. You're here with me. Squat, squat tap. I'm going to try and tap that floor each time, jacking my feet together, pulling those inner thighs in. It's only 20 seconds. Push yourself and then know you only get 10 seconds to recover. OK. So the goal throughout this is to trudge and to find a cadence and a rhythm you can stick with. When I say work, you actually have to work. When I say rest, you full on hands on knees. But those 20 seconds, you got to go. Okay? And then from there we're going to do eight cycles. We'll go into that squat, hold Burpee for 40 seconds, take a break, regroup, and move on to our next Tabata. You ready to knock it out? All right, let's do it. 2010. I'm going to get that timer set up. It is squat jacks for 20 seconds of work. OK, let's do it. Let's do it. You guys, I'm so excited. This is a fun one. It's fast and it's furious. Get ready to move. You're on in three, two. Let's go, let's go. Squat Jacks, 20 seconds. Come on. 20 seconds. It's a short work time. You got to push it. Stick with Rachel. We're going to stick with me. Chest up, eyes up. Give me that full squat each time at the bottom. Halfway. 10 seconds. Nice work. Awesome job. Come on, come on. 5, 4, 3, 2. Recover. 10 seconds to rest. That's one round. Rachel, you're going to keep track of our rounds. That's one. We got eight total. Back to squat jacks. You're on in three, two. Let's go, let's go. They're fast breaks, right? That 10 seconds, it's going to go mighty fast as we keep moving through this. Again. Your pace, your tempo. True Tabata, right here. Short work, short rest. Come on. Halfway. 10 seconds. Whoo. Keep moving, keep moving. Pull those inner thighs together. You got it. 5, 4, 3, 2. Rest. Again. Two rounds down. Whoo. You guys are doing it. Here we go. Buckle up. Get ready. You're on again in three, two. Let's go. Come on. Those short 20 second pushes, short 20 second pushes. Right here. Yes, you can. Tabata workouts are fast. They move fast. You take it at your pace. Come on, come on. You got this. Pull those inner thighs together. Use those legs to power you up for five. Four, three, two. Break. Three. Down. Nice work. Start to feel that heart rate. Starting to rise. Starting to rise. Round four. Here we go. In three, two. Let's go. Come on. This takes you halfway. Halfway. Let's go. Get there. You got it. You got it. Stay in it. Nice work. Come on, come on. Halfway, halfway. You got this big squat. Pull it in. Power up. Come on. Five, four, three, two. You're out. Four rounds down, four to go. Halfway pointe. How you feeling? Rachel's like, I'm good. Let's do this. Three, two, go. Again. You're going to get to master this move, right? Just do it on repeat. You do it, you do it better each set. Come on. Come on. Again. It's all about finding that rhythm, right? What's your pace? What's your 22nd pace? Find it. Come on, come on. Five, four, three, four, two, one. Nice work. Five down. Whoo. Starting to breathe heavy, right? Should be breathing out of your mouth right now. Okay, you're there. In three, two. Let's go. Again. Come on, come on, come on. Just hit it. And repeat it. Hit it and repeat it. You got this. Come on. Nice work. Come on. Come on. Keep moving. Can you push that pace? 10 seconds. You got this. Nice work. Nice work. Come on. Come on. Five, four, three, two, one. What is that? Six. Six. Come on. Two more rounds. Two more rounds. Let's do it, team. Let's do it. You're there in three, two. Let's go. Come on, move. Seven. Right here. Round seven. Round seven. Finish this true Tabata off right here. You got it. You got it. Yes, you can. Yes you can. Whoo. Ten seconds. Come on. Come on. Push. Right here. Keep pulling those inner thighs together. Five, four. Three, two, one. Come on. Last round. This is eight. This is eight. You take a 10 second rest and we go right into that squat Hold. Burpee. Okay. Three, two. Let's go. Let's go. Come on. Last round. Right here. Let's go. Last time we're going to do these. Close them out. Right here. Squat jacket. You got this. Close it out. Come on. Right here. You got 10. Nine. Let's go. Come on. Keep pushing. Yes you can. Right here. Final five. Four. Three, two. Recover. 10 second rest. Hold your squat for three. Hold your plank for three. 40 seconds. Yes. You're on in three, two. Let's go. Hold squat for three, two, one. Fine plank. Step or jump in. Hold for three, two, one. Step or jump in. Hold squat. Hold for three, two, One. Find that plank. Hold for three, two, 1. Let's go. It's a 40 second core push right here. Two. Jump back. Jump back. Hold. Three, two, one. Nice work. Take it in. Let's go. Hold. Three, two. Drop that booty low. Let's go. Hold for three, two, two. Let's go. How low can you get in that squat? Come on, let's go for three, two. Jump it back. Last 10 seconds right here. Let's go. Jump in. Three, two. One. More plank. Hold. Hold for three, two, one. Recover. Nice work, you guys. Grab some water. Awesome job. Tabata 1 done. Moving on to Tabata 2. We're going to hit the upper body. We're going to stay right down here on the ground. It is a push up. Jack, I know you are so jazzed. I am too. Right. Just like we did in the warm up. I'm going to give you one pushup. One Jack. Rachel's going to give you a pushup. Two taps. Knees or toes. You could always take it up to an incline. Place your hands on a step or bench. Same thing. 20 seconds on, 10 seconds off. Eight rounds. Hello, push ups. You Ready, Rachel? Yes. I hear a little hesitation, but I know you're going to crush it. Let's go, you guys. Set it up. Push up, jack or tap in 3, 2. Let's go, let's go. So it's one pushup, jack or tap. Come on, you guys. It's only 20 seconds, so you're not going to get that many push ups in realistically, right? Ok, you're already halfway. You're already halfway. Yes, you can. Come on, Come on. You got this. You got this. Stay with me. 5, 4, 3, 2. You're out. Sit it back. 10 second rest, right? It's gonna go fast. It's gonna go fast. Really? You're gonna get maybe five push ups per round. Okay? Set it back up. You're on in three, two. Let's go, let's go. That one. Push up. So you're trying to do the push up with your feet close together, right? Rachel's gonna pop up to the high plank and show you the taps. Your feet or hands are actively gripping the ground. Big exhale pushes you up. Come on, you got it. 5, 4, 3, 2. One more. There it is. 10 seconds to rest. Push ups. Come on right back into it, man. These breaks are shorter. Three, two. Let's go, let's go. I swear that 10 seconds is just not even there. I'm gonna drop to the knees for the push up, pop to the toes for the jack. You do your best, you forget the rest. Come on, you can do anything for 20 seconds. Yes, you can. So strong, so capable. Right here. Last five. Four, three, two. You're out. Nice work. Stretch it out, stretch out. What was that? Three, three down. Come on, let's go. This is four. Halfway point right here. Four, you're on it. Three, two, one. I'm always going to try and take that first one from my toes and I'm going to drop to the knees. Always good to challenge yourself, right? Building those one little challenges. Even if it's just one rep, right? Even if it's just one rep. Just try it from your toes for one rep. Yes, you can. Oh, holy bananas. Chest and shoulders, come on. You're in it for 3, 2, 1. Push it back, chest and shoulders. It's just on repeat, so it makes it hard. Four down. Let's go. Three, two. Let's go, let's go. You're over halfway, right? Come on. This is round five. Round five. So strong. Come on. Yes, you are. These push ups, they are tough, but you only have to do it for 20 seconds. I know you can do it. Come on. You're in the final. Five, four, three, two, and one. Breathe it out for 10. Come on, stretch it out. Five down, three to go. Yes, you can. Right back in. Three, two, one. That's what makes Tabata so stinking hard right here, right? Those short breaks. It's basically like four minutes of doing this with a quick pushback. That's why in my other workouts, I'd say if you need to take a break, you count to three and you get right back in. Right? Come on. Five, four, three, two, one. Oh, come on. Breathe in those breaks. Enjoy it. Soak it up. Two more rounds, right, Rachel? Two more rounds. We got this. Pump yourself up. Three, two, one. Half the time when I say things, you guys, I hope you. I'm trying to just pump myself up. I'm like, come on, Lindsay. Yes, you can. Come on. Yes, you can. Whoo. We got this. We are strong. We are capable. Come on. Come on. Yeah. Five, four, three, two, and one. Okay, one more round. One more. Praise Jesus. One more round. You got this, okay? Yes, you can. Whoo. So strong. Finish it, you guys. Finish it right here. Come on. 3, 2. Let's go, let's go. 1. Push up. 1, Jack. Come on. 1. Push up. 1,' Jack. Nice work. Come on. Come, finish it. 10 seconds. This is the tough one for me, the tough round. 5, 4, 3, 2, 1. Who sit back. 10 second stretch. I'm going into Superman's. Rachel's going into bird dogs. 40 seconds. Okay, you're lifting up in three, two, lift up. Now. I'm just that rear fly. That rear delt fly. Squeeze your shoulder blades together. Trying to keep my quads actively lifted off the ground the entire 40 seconds. Nice neutral neck. Nice. Just a nice little lift off the ground. Squeezing, really hitting that posterior chain, which is such a huge part of my core. My hamstrings, my glutes, my low back, my upper back. You got this. You got this. Nice work, you guys. That 40 seconds is going by. Yes, it is. Keep it up. Right here. Come on. You got this. Squeeze. We're working for that break. That water break. It comes to you in 10 seconds. Come on. Stay in it. You got this. You got this. Let's go. Finish it with me. 5, 4, 3, 2, and 1. Awesome job, you guys. Man, did it feel good to lay on my belly after those pushups. That is tough. I wish I could say it gets easier, but you have a really tough round coming up. I'm not going to lie to you. Grab some water. Split Jumps. Your option is to step them back. Your option is to pulse it back. You're going to step or you're going to pulse. Rachel's going to show you a2 pulse. So a2 pulse lunge with a jump in just a little bit more time under tension for the legs. I'm going split jumps. It's 20 seconds. Find a pace you can stick with. Right. Eight rounds. Ready? Let's do it. Oh, man. Here we go. Those legs. That chest is nice and spicy. Now it's time to get those legs. Let's amp it up. Here we go. You're on in three, two. Let's go. 20 seconds of split jumps. Yes, you can. Whoo. You got this. You got this. Come on. Only 20 seconds. Those legs got a nice break. Now we're going to dig into them. You got it. You got it. 10 seconds. Nice work. Come on. Come on. Stay with me. 5, 4, 3, 2. Rest. 10 second rest. Right back in. It's going to get tough, you guys. It's going to get tough, but you are tough. Come on. You're on in three, two. Let's go. Let's go. Right into it. Come on. 20 seconds again. You choose that pace. What does that look like for you? What do you got today? Just dropping that back knee to the ground, exploding up, driving through those legs. You got this. They feel fiery. I know it. Come on. Five, four, three, two, one more. Walk it off. Ten seconds. Awesome job. Starting to breathe heavy again. There it is. All right, back in round three. Three, two, two. Let's go, let's go. Come on. I always get through, and I'm like, okay, I got this. I always like to break it apart. I'm like, 10 seconds and 10 seconds. Got the first 10 seconds are down. Now you're in the last 10 seconds. That's when it hurts, right? That's when you got to push. Come on. Five, four, three, two, one. Holy bananas. Three rounds. Three rounds. Whoo. Come on. Come on. Three, two, let's go. This is an old workout from the blog. You know that? We're reshooting it, and this was one of my first workouts postpartum after Brody, and I couldn't even die. Just like I couldn't finish the split jump sequence at all. And now I'm determined, but it burns. It burns. Four, three, two, one. Holy bananas. Lactic acid is just firing. We're halfway, Rachel. Four rounds, four to go. Come on. Three, two, let's go. Yes. You can. Just slow down that pace a little bit. I'm Going to stick with it. Just keep moving, just a slower pace. Ten seconds. It burns. Come on, dig deep. Five, four, three, two, one. Okay, that's round five. Where's that? Four? That was five? That was five. Okay, good, good. Three, two, let's go. Round six. Come on. Round six. You got this. Yes, you do. Come on. Come on. Find that fire. Dig in. Come on. Find that fire on the inside. Take it out of the legs. Put it in. You are so strong. 5, 4, 3, 2, 1. The goal is to not have to take any breaks during that 20 seconds. I'm mad at myself, but I'm doing my best, right? Do your best. Come on. Three, two, let's go. This is round seven. This is six. Come on, come on. Can you tell where my mind's at? I want it to be round seven. I want it to be round seven. So bad. Halfway. Come on. Come on, let's go. Stick in it. 5, 4, 3, 2, 1. Failure. I'm finding it. That's a good thing, right? Come back and come back stronger. Do this workout again. Round seven. Let's go, Rachel. Round seven. Three, two, let's go. Round seven. Dig deep, get tough. Right here. Come on. Dig deep. Get tough. You got this. Yes, you can. 10 seconds. 10 seconds. Come on, let's go. Find that fire. 5, 4, 3, 2. You're out. Holy bananas. One more round, right? One more time. One more time. Three, two, go. Come on. Last time. You're doing split jumps. Last time. Oh, close them out. I can't wait to close them out. I can't wait to close them out. Come on. What would it look like If I said 10 seconds? Come on. I know it hurts. I'm in it with you. You guys, it burns. 5, 4, 3, 2, 1. Holy bananas. Split jumps for four minutes. Out of your mind. Crazy. Okay, army crawl. Rachel's gonna give you an army crawl. I'm gonna give you an army crawl. Knee pulls, find a high plank. Two knee pulls in high plank, two knee pulls in low plank. Rachel's just got army crawls. Okay, you're there in three, two, let's go. So I drive. Knee, knee. Drop down, drop down. Drive, knee. Drive, knee. Come up, come up. Knee, knee. Your quads should be so sticking up. Fire. I can feel that lactic acid. Just. Oh. Gonna need a good foam roll after this one. Yep. Whoo. Nice work, you guys. Drive, drive. Come on. You're up. Drive. Drive those knees in. Can you get that knee to elbow connection? You got this. 10 seconds. Stay with it. That water break, it's coming for you right here. In five, four, three, two, one. Nice work. Grab some water, you guys. Three tabatas down, one more to go. And I hate to break it to you, but it's more legs, but you can totally do it. Okay, those lateral squat pushes we did in the warm up, that's option A. My quads feel like they're going to bust out of these leggings. That's like not even a day. I feel like they're like this massive right now. There's so much blood and lactic acid in my quads from those split jumps. Okay, so it's that lateral push step, push step. If you're with Rachel, how low can you stay? If you're with me, bound, bound, bound, bound. You're staying low on the leg the whole time. 20 seconds. On 10 seconds rest. You ready, Rachel? Eight rounds. Let's knock this out, you guys. This and one core move. Okay? Come on, let's knock it out. Yes, you can say it. Say, yes, I can. Come on. Tighten that ponytail. Last set. Laterals. We're going to go to our right. You're on your right in three, two. Let's go, let's go. So Rachel's going to move at her pace, I'm going to move at mine. My challenge is how low can I stay in those legs, Right? Taking you right back here. If you played sports in high school or college, we're going to end that athleticism right here. Come on, push, push, push, push. You got three, two, one, walk it off. Same thing. Now if you want to make it harder, you could give me like a high, low, big up and overs. I'm going to stay loaded and push. Working on these outer glutes. To your left, to your left. In three, two. We'll switch each time. Side. Push, push. Come on. How low can you get? How fast can you move? Use those outer glutes. They drive you. That's where the power comes from. Push, push, push. You got this. Come on. Right here. Three, two, one. Walk it off. Two down. That's as intense as you make it. We're gonna go back to our right in three, two. Let's go. You make this as intense as you can. How low can you stay? How big can you make that push? Use those outer glutes. Right here. Come on. Moving in our frontal plane. Side to side. 10 seconds. Halfway, halfway, halfway. Feel that booty burn. It burns. It burns. Come on, make it burn. For three, for two, for one. Three. Come on, go to our left. Halfway. Find it. Right here. In three, two, let's go. Come on, come on. You should be working so hard that that 10 second rest. Just hands on knees recovery. Yes, it's hands on knees recovery. You got 10 seconds. Come on, come on, let's go. Five, four, three, two, one. Hands on knees. You should be recovering, okay? It should be that hard. To your right. Cycle. Five. Come on, come on. Three, two, go. Push, push. Come on. Come on. Let's go. Bring it home. Push. Dig in to those glutes. Halfway. Ten seconds. Push. Push. It burns. I know. Five, four, three, two, one. Whoo. Five down. Come on. Three more. To your left, to your left. Whoo. Legs on fire. Three, two, two, go. Come on. This is quick and effective 20 minute workouts, you guys. It's a 30 with the warm up and the cool down. Stay low, stay low. Let's go. Push. Drive. Come on. Five, four, three, two. Walk. Walk it off. Two more. Two more to your right. Come on. This should be hard. Make it hard. Challenge yourself. Three, two, go. We're here to push you. We're here to push you today. Move, Move those outer glutes. Come on. They're there. Use them, use them. 10 seconds. Come on. Push, push. Go. 5, 4, 3, 2, 1. Last time, last time. Right or left? Left. Let's go. Three, two, go. Push, push, push. Come on, come on, push. Let's go. Bring it home. 10, 9, 8, 7. You got this. Six. Yes, you can. 5, 4, 3, 2. Out. Burns. Find a low plank. Knees or toes. This is it. Your last 40 seconds. Yes. Find a little plank, set it up. You got four seconds. You're on in three, two. Find low plank option. You're just going to hold here. Rachel's on her knees. She's going to show you a rolling knee plank. Option B, it's a dolphin. So. Hips, pike up. Hips, pike down. Hips, pike up. Hips, pike, down. I'm looking through my arms to my toes. Pulling my hips up towards the ceiling. Engaging those low abs. Nice. I like to think nose to toes, nose to thumbs. Up. Nose to toes, nose to thumbs. Come on, you got this. This is your last move, you guys. Your last move. And we're stretching. Holy to bottom burn right, Rachel? Holy to bottom. Whoo. You got this. Come on. Say in it. Right here. Last 10, come on. 10 seconds. Yes, you can. You are so strong, so stinking strong. Hold that core for 3, 2 and 1. Just open up the knees to the back. Child's pose. Nice big toes to touch. Your glutes are sitting back on your heels. You're Reaching your fingertips as far away from your body as you can. Forehead to the mat, Belly drops and you just breathe. That was something. You guys. It's amazing what you can do with just your body weight. Holy bananas. Was that a quick cardio push, right? That was intense. Bring it back. Let's find tabletop position. Shoulders are stacked over wrist, hips are over knees. Let's take a couple cat cows. So I'm just going to drop the belly, lift the chin and then reverse it. Tuck the spine up towards the ceiling. Tuck the chin towards the chest. Gazing at my belly button again, drop it. Nice neutral spine. Drop the belly, look up and bring it under. Pull that ribcage up towards the ceiling. Come back, find a neutral spine. Awesome job. From here, if you're capable, you're going to tuck your toes under and find a down dog and just take a couple pedals right here. Pedaling out the heels should feel really good. We're going to take a nice little stretch here. You're going to float toes long. It doesn't matter which leg, you're going to do both leg. Drop the heel towards the glute. Just take a nice hip opening stretch. This should feel so, so good. Nice. Square your hips to the ground. Step your leg between your hands. Lower down to the ground. Finding crescent moon. We're going to turn to face you actually. Okay. So one leg's on the ground, one leg's in front of you. Big inhale, reach up, tuck your tailbone towards me. Opening up this hip flexor. Take a nice little side body stretch right here. This should feel so good. Oh man, legs on fire. Right option. Bring it back to center. Stay here. Maybe you can pull your back heel towards your glute. I'm going to reach for that quad stretch because those split jumps had my quads so on fire. Yes. Alright, we're going to hit that front hamstring. So gently release and then sit back, straightening through that front leg. Flexing your toes towards your face. Just lengthening through that front leg right here. Nice hitting that front hamstring. Awesome job, you guys. I'm so proud of you. Such a workout you can take with you anywhere. I love it. It's quick, it's effective. Bring it back in. Go ahead. Push up and back down dog. Other side. Pedal out those heels. Press your chest towards your thighs. Other leg floats long. Drop the heel towards the glutes. Open the hips, square the hips to the ground. Step the leg through. Find a nice low lunge. Drop the back knee to the ground. Big inhale reach up, tuck that tailbone towards me. Up and over side body stretch to the left. Nice work. Back to center. Right here you can hold here. Maybe you can bring it in and find that quad stretch on the other side. This should feel so good. A good workout. You might need to foam roll after a nice little gentle release. And sit it back. Let's hit that front hamstring. Flexing the toes towards your face, creating length through that front leg. Hinging the hips forward. Awesome job. So proud of you. I love a good body weight workout. Those are tough. It's amazing what you can do with just your body weight. Right, let's bring it back in. Step your feet up to meet each other. Find a nice rag doll pose. Grabbing opposite elbows or biceps and just swaying, releasing all that tension in the neck, the back, the shoulders, the low back bend at the knees. Roll up one vertebrae at a time. Neck and shoulders less rise when you get there. Two big shoulder rolls. Up, back and down. Up, back and down. Go ahead, take your hands behind you. Nice chest expansion. Pull the knuckles away from the tailbone. Just open it up because. Holy push ups. Right, Open it up. Go ahead, release the hands, flap it out. That is your 30 minute body weight Tabata workout. So it's a 20 minute Tabata circuit. We added the warmup, we added the cool down. Gives you a solid 30 minute bodyweight workout. So proud of you. If you liked it, go ahead, hit subscribe on our YouTube channel. Follow along with more workouts at neuroscience nourishmovelove. Com. Whether you want body weight, strength training, bar, cardio, yoga, you can find it all at nourishmovelove. Com. Have a great day.