30-Minute FULL BODY Workout At Home (No Equipment) | Zero30 Day 1

Welcome to 00:30, your zero equipment 30 minute full body workout program. I'm Lindsey Baumgren and today I'm leading you through a full body strength workout. We're going to do everything with just our body weights. All you need is a sweat towel and some water. Today's workout looks like this. You have three circuits. Each circuit has four. An upper body move, a lower body move, a combo move, putting the first two together and then a core exercise. We're going to do those four exercises two times through and we're going to do three sets of those and knock it out for a 30 minute workout. It's going to be a lot of fun and I look forward to sweating with you. Today's workout is all strength based. Low impact, no jumping, pure strength using just your body weight. Let's do it. All right, you guys, we're going to start with a warmup. So feet are shoulder width, distance apart. Give me a big inhale. Reach up nice and tall. Squeeze your butt. Squeeze your core. Give me a baby back bend. Just open up through the chest and shoulders. Nice. Reach up nice and tall. Open arm twist. Right arm goes back, gaze follows. Reach up tall. Other side. Open arm twist. Little spinal rotation. There it is. Reach up nice and tall. We're gonna sit right back into squats. Just squat it out. Down and up. Right here. All the way down, all the way up. Nice. Weight is in the heels, chest is lifted. Squats are the name of the game, you guys. Right here. You can come back to this exercise at any point in time throughout the workout. Okay? We're gonna do everything from squats and lunges, glute bridges. You're gonna get it all today. Legs, upper body, total body and core. You have four. You're going to hold at the bottom in three. There it is. Two and hold it here and pulse. Can you wiggle your toes? There you go. Weight in the heels for 4, 3, 2 and 1. From here you're going to plant your hands. Hips, go high. Take a nice forward fold. Shake, shake, shake. That should feel really good. Plant your hands to the ground. Step back. Find yourself a nice high plank position. Shoulders are stacked over wrists. Core is nice and tight. Pull up on your kneecaps. Push back on your heels. Hold here. Hold it here for three, two and one. Nice. You're going to step your right foot outside your right hand. Give me an easy twist right here. You're going to take shoulder sweeps with that right arm. Warming up the shoulder right there. A couple of sweeps to the back. Switch it Out. A couple sweeps to the forward. Opening up the hips and warming up the shoulders. There it is. I love me a good combo move. Step back. Switch it out. Other side. Easy twist. Nice. And go ahead and go for those shoulder sweeps again. Couple to the back and couple to the front. Nice. Get that full body warm up. We are going strength today. Set it back. Find that high plank position. Two pushups, knees or toes. All the way down, all the way up. All the way down, all the way up. Go ahead, take it down dog for me. From here, hips, go high. Press your chest back towards your thighs. Nice. Walk your hands back to meet your feet. Roll it up one vertebrae at a time. Neck and shoulders last rise. Two big shoulder rolls at the top. Let's go lateral lunges. We're gonna get a little side movement in, okay? Side to side. Side to side. Tap down. Hit those inner thighs. Stand up nice and tall. Chest stays lifted. There it is. Nice work. Right here. You have four. Awesome job. Three, two. Last one, right here. Bring it back to center. You're gonna pull your right knee up. Find your balance right? Nice little hug up. And can you pull it slightly out? Opening up, finding balance. Come on. Don't lose it. There it is. Oh, oh. Sometimes you just gotta set it down and reset. Okay, here we go. Open up that hip. Nice work, you guys. Set it down. Switch it out. All right, we're all human. Our bodies move at different paces, different tempos. You have 40 seconds of work today. You decide what works for you. You're going to go high knees. Get them up, get them up. Option A, option B, you're just going to run it. Little jog out, finish our warm up. Right here. You have 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Nice work, you guys. Warm? Grab a quick sip if you need it. And we are going to jump into circuit number one. Four moves. We go upper body, then we go lower body. Combo move and then core. Okay, this first circuit is push ups and lunges. Push ups and lunges. Okay. First move is a push up. Too slow. I'm gonna do it for my knees. Too fast, show you what it looks like. Down on a two, count up on a two, count down two, up two, down two. I do that for two reps and then I go too fast. Down, up, down, up, up. Changing your tempo and changing your pace. Too slow, too fast. I'm taking it from my knees so I can show you proper form. Knees or toes, you do your best. Forget the rest. 40 seconds of work. 20 second transition I'll show you your next lower body move during that transition. Your 40 seconds. Move number one. Two slow push ups. Two fast push ups start in three, two. Let's go. Too slow. Down two. Up two. Again. Slow, slow. Now too fast. Down, up, down, up. Too slow, too fast. That 2. Count down. 2. Count up on the slow. If you're taking the push ups from your knees like me, can you keep the toes connected to the mat? Keep those low abs turned on. If you're taking the push ups from your toes, awesome job. I have goals to get there, you guys. We all work at different paces. Nice work. It's 40 seconds, come on. Yes. You can think about keeping a nice neutral spine gazes in front of you. Finish too fast and you're out. Set it back. Quick stretch. Nice work. That's set number one. Now we go legs. It is a runner lunge. Right leg forward, left leg is going to move. It looks like this Runge, lunge, run. And up, lunge, tap, stand, lunge, tap, stand on that tap. I'm staying as low as I can. That front standing right leg. You're on in three, two. Let's go. Lunge, tap, stand, lunge, tap, stand. So that tap time under tension on that front glute, right? Hold that lunge low, then stand, hold, stand. Adding those runner arms. Stand, hold. Nice. You should feel this in that front leg driving through that front heel. As I stand, that hold is going to hit the quad. That's the top of my thigh right here. Ok? Glutes, hamstrings, quads. You got it. Come on. Hold. Let's go. Finish. 5, 4, 3, 2. Finish this one and you're out. Shake it off. Front leg on fire. Now we're going to put the two moves together. Okay? So I'm going to do one. Push up knees or toes. Push up, step through, low lunge, tap, step back, push up, step through. Okay, you're going to alternate the step through lunge, alternating legs. You're there in three, two. Let's go. One. Push up, step through. Tap it. Set it down. Switch it out. Push up, other leg steps through, low lunge, tap it. Set it down. Okay, so it's a push up, step through lunge. Tap it. This is our combo move, right? Staying low in the legs. In the lunge, your option is always right. Take the push up from the knees, pop to the toes. Give me that step through lunge. Yes, there it is. Nice work, you guys. Looks really good. Come on. You have 10 seconds left. Yes you can. Let's do It. Come on, finish with me. You have three, two, one. You're out, core. Nice work, core. We're going to a side plank. Okay? Forearm on the ground, shoulders tacked over, elbow Option a inside knee can stay on the ground, side plank. Or you can stack them or scissor your feet. It is a reach through an open. I'm going to scissor my feet. You're there in three, two. Let's go. So I'm reaching under and opening up. Reaching under, hitting those obliques, opening up. Okay, I'm going to show you a modification right here. Drop down to that inside knee. Reach under, open up. You want to make that harder. Can you float this outside leg? Reach under and open. Right here. Under and open. You can take it from there or you can stack your feet. Reach under. You should feel this right here. Right here. This should be firing. Under and open, core. Come on. Yes, you can. Side plank is no joke. Choose sign of strength. Five, four, three, two, and one. Whoa. Nice work, you guys. Circuit one. Now you know what your moves are. We're gonna do them again. Same thing. Push up. Too slow, too fast. That's where we start. Grab some water. You're on in 10. Too slow, too fast. I'm back on my knees. You can do knees or toes. You decide. You're on in three, two. Let's go. Too slow. Down, two, up, two. Down, two, up. Give me the two, fast. Down, up. Down, up. Nice work. Down, two, up two. What are we working in? Pushups. Okay, Go down. Up, up, down. Oh. Chest, shoulders, triceps. My push muscles. Chest, shoulders, triceps. They're my push muscles. Down. Use them every day. Pushing the door open. Down, two, up, two. Slower is harder, right? Come on. Too fast. You got this. Finish with me. You got three, two, one. Push, up and back. Push ups are my greatest weakness, but you got to get after it. We keep going after those weaknesses, right? Get better push ups never get easier, but I'm getting stronger. That's what I say. All right, Right foot forward. Left leg is going to go lunge, tap, lunge, stand. It's that runner tap with the arms. You're on in three, two. Let's do it. Lunge, tap, lunge, stand. Lunge, tap, lunge, stand. So I'm driving through that front heel as I stand. Hold. Holding that time under tension. Holding low on the lunge. Keeping my knee behind my front toe. Nice. Hitting the quad so you feel the glute as I stand up. That's what's working right there. As I Hold this. Lunge. My quad, the top of my thigh. That's what's working. Lunge, hold. Come on. Woo. Hitting that lower body, every angle of it. Yep. Just that body weight. I love increasing time under tension with bodyweight Move. That's what makes it harder. Let's go. Finish. You have three, two. Finish that stand up and you're out. Shake it out. Nice work. Push up, step through lunge. Push up, step through lunge. Okay, so one pushup, one runner lunge. Alternating my leg. Ten seconds, that's where you're at. Push up lunge. Push up lunge. Knees or toes? You decide. I'm going to try and start on my toes. Do my best. Three, two, let's go. Give me the one. Push up, step through, tap it. One runner lunge, step back, push up and tap it. Nice. One and one. Staying low in the legs, working on that range of motion, that step through lunge, that's a challenging move. Work on that range of motion. Trying to step that foot through up towards my hands. Try and get your toe up to your thumbs. Toe up to the thumbs right there. I'm dropping to my knees. These push ups are getting hard. Good form, people. Keep that good form. Throw your ego out the window. Get that good form. Come on, come on. Three, two. Give me one more push up because we can. Yep. Nice work. Awesome job. Core side plank. Other side. Two beautiful sides. You know the drill right here. Inside leg can be down or you can find that scissor position. So reach unders, hitting your other oblique shoulder stacked over elbow, side plank. You're on in three, two. Let's go. So I reach under, open up. Reach under, open up. Hello. Core planks, you guys. I love them. They are a true sign of strength, A true sign of body weight strength training planks. They are challenging. They are hard. Right now, all the small stabilizing muscles in my shoulder are working. All the small stabilizing muscles around my shoulder blade are working my back. Okay? My obliques, my hips are lifted high. They're turned on. My quads are turned on. Everything is turned on. Come on, you got this. Give me 5, 4, 3, 2 and 1. Sit it down, stretch it out. One minute break between circuits. One minute rest, right? Grab some water. One minute break. Circuit one is in the books. Okay, we knocked out little chest, shoulder, tricep action for the upper body, lunges for the legs. Circuit number two. Now stay on the shoulders. We're going to get a little back in there. Back and shoulders, sumo squats. That's where My heels are in, toes are at. We're going to hit the inner thighs. I'm going to show you your first move. We're going to start on the upper body again. Upper body, lower body combo. Core, upper body. A plank, row, plank. Fly. So it looks like this. Just one arm. So we're going to start. Just my left arm. Just my left arm is going to go row, fly, row, fly. Okay, so a row, elbow high to the sky, back towards the hip. Fly. As I open to a side plank, squeezing my shoulder blades together. You ready? You guys, let's do it. Got about 5 seconds on the rest. Set yourself up. Just my left arm is going to move for this first set. Just my left arm. You're there in three, two. Let's go. Row, fly, row, fly. So I'm squeezing my back here. Squeezing my back. Shoulders are working because I'm holding a plank, right? All those small stabilizing muscles we just talked about. Core is working. Think about pulling your elbow high, high the sky back towards the hip. It's really easy here on that row. And on the fly to go like this row. How fast can you get that hand back to the mat? No, you control it on the way up and the way down. Nice, soft set down. Okay. It's not a hup down. It is slow and steady. A lot of times strength training, slower is harder. Come on. Three, two, and one. Nice work. That is a solid upper body move. Right, sumo squat. Option to add a calf raise. So it looks like this. Squat, pop the heels, stand, drop them. Squat, pop, stand, drop. Standing with my heels off the ground. If I can. Heels in, toes out. Sumo squats in three, two. Let's go. Sink down, pop the heels, stand up, drop them. Lower, lift, stand, drop. Really targeting here. Those inner thighs. Those are called my adductors. Adductors. My inner thighs. Nice. Now, if that calf raise isn't an option for you. Okay, just give me standard sumo squats. Inhale, exhale. As I stand, I'm thinking about pulling my inner thighs together. Okay, option to add that calf raise. Slow and steady down. Lift, raise, lower, drop, lift. Nice work, you guys. Hello, legs. We're going to put it together. Sumo squats and back in 3, 2, and 1. Nice work. Your combo move. We're going to stay standing in this sumo squat position. Arms come together. It's a sumo squat back fly. So lower, pull, pull, pull. As I stand and pull my inner thighs together. I'm pinching my shoulder blades together. Back and inner thighs, back and inner thighs. You're on in three, two. Let's go. Lower. Pull. Squeeze. Think about pinching your shoulder blades together. Squeeze your back. Bodyweight strength training happens when we really put the mind to the muscle. Think about the muscles that are working. Back is working. As I pull my shoulder blades together. Pull. Ok, As I stand tall, I'm thinking about pulling my inner thighs together. My adductors, right? Pull them in. Squeeze. Squeeze those inner thighs. Thighs and back. Right here. There it is. Getting it. Oh, nice work, you guys. Come on. 10 seconds. Let's do it. Pull. Yes. You can exhale at the top. Nice. Give me three, two, one. Walk it up. We go down to the mat. Down to the mat. Last move is core. You're gonna find lying on your back. Okay? Arms are gonna go overhead. Option A, alternating nipples pull with an arm sweep. My arms are sweeping. Engaging my lats. Still focusing on that back sweep. Okay, Sweep. I'm going to show you how to advance it, starting right here. Level one. And three, two. Let's go. Alternating knee pulls, Reaching my fingertips towards my heel. Focusing on those low abs. Keep that rib cage pulled in nice and tight. This is option A. Both feet stay on the ground. You're like, I got that. Then you can lift the legs off the ground. You want it harder. Lift the neck and shoulders up. Okay? A lot of levels. Levels for everybody. Okay? Avoid all coning and doming in the stomach. Alternating knee pull. Feet can be on the ground. Feet can be lifted. Pull that ribcage in nice and tight. Big arm squeeze. Pulling right down. Reaching fingertips for the heel. You got it Right here. Five, four, three, two, one. Nice work, you guys. That's circuit number two. Back thighs. Nice. Same thing. Okay, four moves. We're switching sides. Going to that high plank, row to tee on the other side. Right here. Okay? So I'm going to row and fly. That's where you are in three seconds. Let's go. Three, two, let's do it. Row, fly again. Remember, control the movement back towards my hip. And as I tap my hand to the mat. Ok? Now, you can always take this from the knees. Open here, okay? Pull. Open here. Everything is scalable, you guys. Anyone can do these bodyweight workouts. Everything is scalable. You do your best, you forget the rest, you come back, you do it again, you do it better, you get stronger. That's how it works, right? Strength training, we love it. Name of the game. Strength training is so important for everyone. Come on. 5, 4, 3, 2, 1. One more row. Love getting one more in. One more rep. One more rep. Always Striving for one more rep. Sumo squat. Adding that calf raise at the bottom, standing up on my toes if I can. Getting that additional adductor inner thigh engagement. You ready? Nice. Catch your breath. You're there in three, two. Let's go. So squat, pop the heels, stand up, drop them. Squat, pop, stand, drop. Nice little bar background throwing that at you. So we call releve when you pop to those toes. Extra challenging. Hello, ankle mobility. Hello, calves. There they are. Hello, inner thighs. Getting it all, baby. Nice work. Lower body. I said strength training is so important for everyone. Because it is, you guys. We start losing muscle mass at the age of 30. Can you believe it? You got to build it. You gotta keep it, gotta earn it. 10 seconds. Come on, you got this. Down, pop, stand, drop. 5, 4, 3, 2. 1. More squat. I like that. One more rep. That's gonna be our motto for this 0:30 program. One more rep. That is the motto. Okay? Put it together. Heels and toes out right here. Sumo squat, back, fly, down, pull. Pinching those shoulder blades together from my back, pulling the inner thighs together from my legs. That's what we're doing. Heels in, toes out. You're there in three, two. Let's go. Squat, fly, squeeze, squeeze. This is going to raise your heart rate, too, right? Lower body strength training. Inhale, exhale. As I exhale, I pull my shoulder blades together, pull my inner thighs together, and squeeze my core. What if I told you every exhale you took during this workout is an opportunity to work your core? I know move number four is dedication to core. But every exhale can be dedicated to core, too, right? Come on, let's go. Pull it. Yes. 10 seconds here. Finish strong. Nice work, you guys. Finish right here. 5, 4, 3, 2, 1. Nice work. Hollow rock knee hugs down to the ground on your beautiful backside. Right here. Option A. Feet are on the ground, reaching fingertips to heel. You want to scale it up, legs come up, neck and shoulders can come off the mat. You decide. I'll start with level one, show you the advancements as we go. Three, two. Let's go again. Big exhale. Exhale pulls my fingertips towards my heel. This is option A, both feet are on the ground. Option B, I'm going to lift those legs up off the mat, okay? Keeping that rib cage pulled in nice and tight. Trying to keep my low back connected. Option C, neck and shoulders come up. There it is. Level three levels for everybody. Maybe you start this workout at level one, then you come back and you do it again. Go to level two, right? You're Gonna keep getting stronger. It's a beautiful part. We love Forgot. Progress, Progress. Let's go. 5, 4, 3, 2, and 1. You're out. Nice work. One minute rest. That's what you earned yourself. Grab some water. Circuit number three, one minute break. All right, you guys, we are moving on to circuit number three, our final circuit for this workout. Okay, circuit three is triceps and glutes. Triceps and glutes. Okay, we're gonna do some reverse tabletop tricep dips. That's going to be move number one. I'm going to show you that for the upper body. Lower body, we're going to go to our back side for glute bridges. That's for you. If squats and lunges don't feel good for your knees, glute bridges are the name of the game for you. You guys. Okay, first move I'm going to show you. Fingertips, face my butt legs are bent at 90 degrees. I'm going to lift my hips up off the ground. Tricep dip. My elbows are going to shoot straight back. Think tiny bend, big extent. Down, push, down, push. Okay, that's where you are. Tricep dips, 40 seconds of them. Your triceps are gonna be on fire. It's gonna be awesome. Okay, that's move number one. And then we're gonna go right to our back for glute bridges. Are you guys ready? Five seconds. Let's go. Set it up. Fingertips face my butt. Shoulders are out of my ears. Lift those hips off the ground. 3, 2. Dip it, dip it. Here we go. Down, up, elbow, shoot, straight back. Elbows shoot straight back. Okay, Straight back towards that wall behind me. Straight back, shoulders, stay out of the ears. Lot of complaints about group fitness causing neck strain. Okay? Relax the shoulders away from the ears. Put the work into the triceps. Tiny bend, big extend, drive through the palm of your hand. Bend, extend, bend, extend. Down, up, down, up. Now, you can always make this harder. The farther I walk my feet away from my body, the harder this is going to be. I'm gonna keep them right here because 40 seconds, that is challenging. Right? I want to show you guys good form. You can always make it harder. Come on. 5, 4, 3, 2, 1. You feel the triceps, the back of your arm? Yes. Give yourself a hug. Little counter stretch right there. That is fiery and it feels so good. Down to your back side, glute bridges. Okay, we're going a single leg glute bridge. My left leg is on the ground. My right leg is lifted right Here, bridge, lower, lift. Down, up, lower, lift. Glutes and quads. Glutes and quads. Three, two, let's go. So it's down, up, lower, lift. Down, up, lower, lift again. You notice what we're doing here? Time under tension on this glute right here. Time under tension. And that leg lift is hitting the quad. The quad. I can make it harder. I can flex my foot. Flex my foot. Oh, there's the quad engagement. You really want to work the quad. That's the top of the this thigh. Flex your foot. Lower lift. Nice try. And keep these hips square. I like to put my hands on my hip bones right here so I can keep my hips square. Holy bananas. That glute is working for 3, 2, 1. That single leg glute bridge. Nice work, you guys. All right, we're putting it together. Ready to put it together. Two tricep push ups. Walk and squat. Tricep push up. I'm going to show you from the side. So tricep push up. Shoulders are stacked over wrist. Tricep push up. Down, up, down, up. Walk in, squat, step back. You're there in three, two. Let's go. Two tricep push ups. I'm taking them from my knees. Elbows graze the rib cage. Hop to plank. Step in. Low squat. Step back right here. Two tricep push ups. Down, up, down, up. Step in. Leading with the chest. Okay, step back. Elbows graze that ribcage. It's a nice, narrow push up. Whoo. Trying to focus on the back of the arm. Gonna hit the chest, the shoulders, but really trying to focus on that tricep down. Lead with the chest exhale to push you up and away from the ground. Remember what lead foot you're using to step forward. You're gonna switch it out next time. Come on. Five seconds here. Finish strong. You got it. Three, three, two, one. You're out. Nice work, you guys. Final move. Final move is core, and we're gonna do core off the floor. Standing is a squat with a knee to elbow crunch. It looks like this. Squat, crunch, squat crunch. So my hands are gonna stay right here behind my head. You're on in three, two. Let's go. Give me the squat. You need an elbow squat, squat, standing, core twist through that core. Squat, pull, squat. Trying to make that knee to elbow connection. Keeping the chest up, keeping the chin off the chest. Nice work. Finding balance as you rotate through the core. Any balance move standing on one leg causes core engagement. So you get double core right here. Balance, twist, balance and. And a twist Bonus core off the floor. You got it. Come on, finish. You got four, three, two and one. You're out. Nice work, you guys. That's circuit number three, triceps and glutes. One more time through. Are you in? Finish the 30 minute workout strong last time through. Circuit number three. Final set. Tricep dips. Fingertips face my butt. Shoulders are down on the ears. Legs are down. Bend at 90 degrees. Lift those hips off the ground. You're on in three, two. Let's dip. 40 seconds. Down, up, tiny bend, extend. Drive through the tricep, the back of the arm. Push it. Inhale down. Exhale, push, inhale, exhale. Shoot those triceps, those elbows straight back behind you. Drive through the palm of your hand. Keep that core tight. Keep that hip off the mat. Keep the glutes off the mat. Push it. Nice work. Like I said, you want to make it harder. Walk your feet, feet away from your body. Farther your feet are from your body, the harder this exercise is going to be. Come on. Yes, you can Finish triceps strong. 10 seconds. 10 seconds. You got this. Bend, extend, bend, extend. Let's go. 5, 4, 3, 2 and 1. Take that nice counter stretch again. I love it. It feels so good. You earned it. Back on the ground, glute bridges. Other side. So this time we're going this way, right? Oh, yeah. Okay. Right leg is bent on the ground. Left leg is lifted. Flex that foot. Single leg, glute bridge with a leg lower. You're there in three, two. Let's go. So I lift the hips. Lower, lift. Down, up, lower, lift. So just hovering the hips off the ground, driving through the right glute. Hold that glute high time under tension. And then that leg lower. Flex the foot, Squeeze the quad of the leg lower. Top of the thigh and booty right here. Glutes, hamstrings, quads. Nice work. I love this one. Like I said, if squats and lunges are not your thing, for lower body glute bridges, they are your thing, right? They are your thing. Nice work, you guys. That right glute is on fire. It should be. Come on. Five, four, three, two, two. One more leg, lower because we can. One more rep. One more rep. Nice work. All right, move number three is your combo move. Two tricep push ups. Walk in squat. I'm gonna face you guys for this one. Face you guys. I'm gonna walk my squats right into you. That narrow tricep, shoulders directly underneath or wrist directly underneath the shoulders, elbows, grades, rib cage. Three, two. Let's Go. Tricep push up. I'm doing it from my knees. Changing my lead foot. Step in. Hold that squat. Step back. Nice work. Okay, change that lead foot. What I mean by that, the foot that you step forward with should be different from the first set, okay? Want to always be working both sides equally. Nice work, you guys. Two tricep push ups. Come on. Hold that low squat. Finish strong, you guys. This is circuit number three right here. Last time you're doing it. Finishing this 30 minute strong. Together, together. Come on. Feel those triceps. Let's go. 5, 4, 3, 2. Give me one more push up. Nice work. Awesome job. Core off the floor. Squat. Knee to elbow twist. That is the final move of this workout. Are you with me? Are you with me? I think so. Let's do it, team. Come on. Hands above the head. Squat twist that way first. You're on in three, two. Let's go. Squat. Knee to elbow, squat pull. Finish that. Nice rotation. Cross body right there. Cross body rotation. Standing on that balance leg. Inhale down. Exhale, Inhale, exhale. Try for that knee to elbow connection. Come on, come on. You got this right here. Finishing strong. You're so awesome. You can do it. Come on. Nice work. What would it look like if I said 10 seconds? I think you could. Come on, come on, finish it. 5, 4, 3, 2, and 1. Nice work. Knocked it out. Full body strength. Three circuits. Grab yourself a quick sip and we're stretching. Cool down. You made it to the cool down. Made to the cool down. That's a high five, right? Okay, let's end right where we started. Big inhale. Reach up nice and tall for me, baby. Back bend. Open up the chest, the shoulders. Oh, yeah. Should feel really good, right? Reach tall. Take the hands behind your back. Can you interlace your fingers? And pull them away from your tailbone? Nice chest expansion. Open up. Lift your chin towards the ceiling. A lot of shoulders today. Hello, planks. Right. Hello, planks. Release the hands. Give yourself a couple arm flaps. Okay? Flap it out. Should feel really good. And do some standing leg stretches because, you know, we hit those quads today, right? Standing on my left leg, my right heel is going to come towards my glute. Tuck your tailbone towards me. Maybe reach that opposing arm overhead. Nice soft bend in that standing leg, hitting the quad. That's the top of this thigh right here. That's what I what I'm stretching through. Nice. Hold it here for three, two, one. Set it down. Switch it out. Other side. Pull that heel towards the glutes. Stretching through that quad. Find that nice balance right Core still engaged even in the cool down. Awesome job, you guys. That was a solid full body strength workout using just your body weight. It's amazing what you can do. Set it down. You're going to go heels in, toes out. Reach up nice and tall. Bring your hands to heart center and drop to the bottom of a yogi squat. So it's a nice wide squat. Heels in, toes out. Pushing my elbows into my inner thighs. Keeping that chest lifted proud. Just feel free to wobble back and forth here, hitting those inner thighs. This should feel so good for those inner thighs. Opening up those hips. You want greater range of motion in your squats and lunge. This is your stretch, my friends. You feel good about your heart rate. Hands go to the floor. Hips go high. Hello. Hamstrings open up the backside of the body. Just feel free to softly bend those knees. Let everything hang heavy. Neck and shoulders relaxed. Bend at the knees. Roll up one vertebrae at a time. Neck and shoulders last rise when you get to the top. Two big shoulder rolls. Up, back and down. Up, back and down. And that is your 30 minute full body strength workout. Awesome job. Thanks for joining me. 00:30 program is linked below. If you want to work out with me, keep the progress going. You guys, awesome job and I look forward to sweating with you.