30-Minute Full Body Workout (One Dumbbell)

Hi, I'm Lindsey Baumgren of Nourish Move Love and this is your full body workout using one dumbbell. If you love at home workouts, hit subscribe to my YouTube channel or better yet, click that join button and become part of our YouTube community for more accountability and support. Alright, you guys. It's one of my favorite kind of workouts because it is a single dumbbell. Workout days, I'm lacking motivation. I always reach for that one heavy dumbbell and get after it. And that's exactly what what this is. I'm joined by the amazing Rachel.

Hi.

She'll be offering modifications throughout today's workout because we are going to pair strength and power exercises. You'll have the option to go high impact with me or keep it all low impact with Rachel. We have anywhere from a 25 pound to a 10 pound dumbbell. Use whatever you have available to you. You're just going to need one dumbbell. You could sub a single kettlebell. And we're going to get into this workout. It is superset style, which we also love. Okay, so you're going to have four full body circuits and each circuit has two exercises. A strength exercise and a power exercise. You're gonna hit strength for 40 seconds of work and then you're gonna hit power for 30 seconds of work. Always a 10 second rest. So it's gonna be quick and dirty. You'll repeat each circuit times three sets for maximum muscle building. You ready, Rach? Let's go. It's gonna be super fun. So let's get ourselves jumped in with a good bodyweight warmup. Pairing some strength and power get us moving in all planes. And then we're gonna jump into this workout. We're gonna, we're going to start with a good old standing right here, feet underneath your hips. Big inhale, reach up nice and tall. Exhale, baby. Back bend. Nice. Drop it down and you are going to kick your right leg out. Heel or toes point up towards the ceiling. Hamstring scoop right there. Actually, let's add a knee hug. So you're going to hug the knee here on the left, kick it out and then scoop it up. Step back. Now on the right, hug the knee. Kick it out. Toes to the ceiling and scoop it up. Step back. Here we go. Hug, kick, scoop. There it is. Knee hug. Kick it out and scoop it. So we're warming up those hip flexors right here. Nice little hug. And now we're going to hit the hamstring back of the leg right there. Nice. Do it again. Hamstrings or, sorry, hip flexors and hamstrings. One more each way. Hug, kick, and scoop. Nice work. Range of motion might look a little bit different for everybody. That's okay. Take it at your pace. Nice. Now we're going to go into a nice Kang squat. So you're going to place your hands behind your head. You're going to hinge. Hinge, squat, hips high, stand tall. Hinge, squat, hips high, stand tall. So I'm thinking hips back, hips down, hips up. Drive through the heels. Or you could think about driving through the heels or the middle of your foot. Nice work. Warming up that posterior chain, adding a little squat in there. Nice. Two more. Nice. Then we're gonna start to raise that heart rate a little bit. Add a little bit of that power into this warmup right here. Shuffle over to your right. We're gonna shuffle. Just shuffle, shuffle, option, tap the ground. Shuffle, shuffle, take it back. Shuffle, shuffle. Option to tap. Tapping the ground is completely optional. You don't have to. You can reach for your knee, reach for whatever you have available to you today. Little lateral shuffles to get you moving in all planes. Nice work. Nice work. Shuffle, push, shuffle. There it is. Shuffle. Nice. Go. Five. Nice. Four, Three, Four, two, one. Back to the center of your mat. Step back. Lunge. You're going to step back right and step back left. Nice. Step back, right, step back, left. Option to stay right here. Option. You can pretend you're holding a dumbbell right here. Step back and rotate and rotate. So you're going to rotate over the leg that is forward rotating like you'd be transferring that weight over that front knee. Step back, rotate. Step back, rotate. All the moves you're going to do today are big compound move. Going to engage multiple muscle groups at the same time. Two more, two more. One and two to the back of your space. Two squats, one plank walkout. Down, up, down, up. Hands hit the deck. Walk out. Find your high plank. Hold here. Nice. Walk it back in. Do it again. Two squats. Down, up, down, up. Hands hit the floor. Walk out, find that high plank. Hold here. Nice. Walk it back in. Nice last time. Two squats this time. You're going to hold that plank. Hold that plank. Walk it out. Find that plank and hold. Shoulders are stacked over wrist. Core is nice and tight. You have the option to drop down to your knees just like Rach did right there. Nice work. Step your right foot outside your right hand. Easy twist, big shoulder sweeps to the back for four. 3, 2, 1. Drop your right elbow down towards your Calf and ankle area. Nice. Set it down. Switch it out. Left foot outside, left hand. Big easy twist. Shoulder sweeps to the back for four. 3, 2, 1. Drop the elbow down towards the calf and ankle area. Nice. Set it down. Now just big step and step the right foot. Pulse to switch, left to switch. Just dropping this hip towards the ground. A little pulse. Opening up those hips for greater distance in those squats and lunges. Greater range of motion, more mobility. Nice work. Last one. Step back. Hold that plank. 2. Push ups. Knees or toes. Down, up, down, up. Drop to all fours. You're in tabletop. Cat, Cow. Drop the belly. Lift the chin. Reverse it. Tuck the spine up towards the ceiling. Nice. Come to a nice neutral spine right here. Nice neutral spine. Tuck your toes under. Find a bear crawl, hover. Bear crawl. Hover, Hover and hold. We're going to be in this position today. If you choose, Rachel will give you your standing option. Nice. Step back. Full plank, slow. Burpee step. The right foot, the left foot. Stand up. Take it down. Switch that lead foot right here. Go left. Right, up. Nice. One more each way. One more each way. Right, left, up. Switch. Last one. When you get to the top, jack it out. Jack it out.

Let's go.

Jacks or taps. Jacks or taps for eight. Seven, six. You got it. Five, four, three, two, one. Nice. You're gonna give me one squat, one lateral lunge to the right. Squat, stand, Hit right, stand. Squat, stand, hit right. Stand. Down, up. Hit. Nice. Walking you through some of the moves you're gonna do in today's workout. Down, up, drive. Off this bent knee. One more. Down, up, drive. Bring it in. High knees, high knees, high knees. Get em up for eight. Seven, six. Switching sides in four, three. Three, two, one. One. Squat. Hit left. Squat. Up. Hit left. Nice. Down, up, hit left. There it is again. You're driving off that bent knee. Drive. Nice. Down, up and drive. Taking a nice bilateral move into a single leg move. One more. Down, up. Hit. You warm, Rachel. Nice and warm. I'm warm, too. Let's grab a quick sip of water and get this party started. Circuit one. Strength and power. Two moves three times through. 40 seconds on the strength. 30 seconds on the power. 10 seconds of rest. Always. That's quick.

10 seconds will get you.

I'm going to try and go really heavy here. Take my biggest weight. Let's start in the dumbbell in your left hand. Okay, so that move we just finished with, you're going to add on two rows. So I'm going to hinge. Row, row. Clean. Squat. Stand, Hit right. Stand. Hinge. Two rows, one squat, one lateral lunge. Two rows option to add that clean. Rachel's going to keep the weight at the side the entire time. Ready, Rach? Start with a. Start with a big new move. Get after it. Let's get after it. Dumbbell. Left hand hinge, palm faces in towards your left knee or your right knee. Two rows in. Three, two. Let's go. Pull, pull. Now clean it up to the shoulder squat. Now you're going to step out right, hit right. Back to two rows. Here we go. Hinge, pull, pull, Clean squat. Now hit right. I like to drop that weight on that. Hitting right on that lateral. Pull, pull. Working our back clean squats, legs, core, and then really working that outer glute right there. Hinge, pack that shoulder down and back. Elbow to hip. Clean it up. Drop low, drive, right, drive off that bent knee. Ten seconds. Pull, pull. You're not going to get through a ton of reps because it's a big, complex move. You're already in the final. 5, 4, 3, 2, and set it down. Now we go to power. Then take this one, dumbbell. I'm going to set it on the left side. This is my left, left side. Shuffle, shuffle, clean. So shuffle, shuffle, hit right. Shuffle, shuffle, pick up and clean. Just on the left. Always just gonna clean on the left. Weight's gonna stay right here. Hit right, hit right. 30 seconds in three, two. Let's go. Shuffle, shuffle, hit. Shuffle, shuffle, pick up, clean, set down. Shuffle, shuffle, hit. Shuffle, shuffle, pick up, clean. This is your power. Come on. Shuffle, shuffle, hit. It's only 30 seconds. Make it big. Let's go. Strength and power. One of my favorite ways to superset moves when I want a quick and effective full body workout. Right here. Clean, set it down. Come on. You're in that final 10. You're in that final 10. Let's go. Five, four. Come on, push. Three, two. Pick it up. Pick it up. And you're done. Nice work. Same thing. Other side. Two rows right. One. Squat. Hit left in three, two. Let's go. I told you that 10 seconds just doesn't even exist. Clean squat, hit left up. Hinge, pull, pull. Clean squat. Hit left. It's big, it's complex, using a lot of muscle groups moving in two different planes of motion. Nice work. You got it. Hinge, pull, pull. Shoulders packed down, elbow to hip, squat, hit. Nice. Here we go. 10 seconds. Come on. Yes, you can. Clean squat. Hit. Final five. Let's go. Five, four, three. Clean squat. You're out. Nice dumbbell. Goes on the right side this time. Shuffle, hit left, pick up right. Shuffle, hit left, pick up right. 30 seconds starts in three, two. Let's go, let's go. Hit left, pick up right, clean. Set it down. Shuffle, hit left, pick up right, clean. Nice. Driving through the heels or the middle of your foot to power that weight right up to the shoulder. My arm isn't doing the work. My legs, my glutes, my hips. Get that weight up. Come on. Shuffle, shuffle, hit shuffle, shuffle, Pickup. Nice work, guys. You're crushing this. Come on. Final five. Let's go. Five, four, three, two. Pick it up. And you're out. Nice. Now we're gonna rotate, okay? Two rows squat. Hit right. Two rows on the right arm. Squat, Hit left. Dumbbell in your left hand to start. Ready, Rach? Alternate it in three, two. Let's go, let's go. Row, row, clean, squat. Hit right, hit right. Switch arms at the top. Hinge left or pull right? Right, right, right, clean. Squat. Now. Hit left, hit left, hit left. Switch at the top. Two rolls on the left. Pull.

Definitely a mental workout, too, right? You're thinking the whole time or not thinking is almost easier. I feel like you can't think about.

It too hard, you know, I think there's a couple ways to measure if you know you're using the right weight. One is you should always need the rest time. Two is the last two to three reps should be challenging, which is where you're at now in the final five. And I'll tell you what the third is. Next in three, two, set it down. Lateral shuffles. The third is you have to be mentally engaged. There's no daydreaming if you're using the right weight. Like, literally. Literally. That's how you know you're using the right weight. Lateral shuffles. Lateral shuffles. No weight, just shuffle, lateral, shuffle. In 3, 2. 30 seconds. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Come on. Are you mentally engaged? Are you going to need that rest time after this? That means you're pushing it. That means you're working hard. Come on. Come on. You can do anything for 30 seconds. Yes, you can. Finishing off circuit one. Nice and strong right here. Water break is on the other side. And we tackled circuit two. What would it look like if I said ten? Come on. Nine. Let's go. Push. Push. You got this. Yes. Team, final five. Four, three, two. And you're out. Yes. Right, Circuit one. Done. Grab your water. Grab your towel. Strength and power is no joke. All right, moving on to circuit two. Moving on to circuit two. Strength Move that. Reverse lunge and twist that. We practice. Option, hold one dumbbell with Rachel horizontally, two hands option. We're going to give the lefties a shout out. Start dumbbell in your left hand. I'm going to do a single arm hammer curl on the left. Step back, elbow to knee, lunge and twist. Drive up, down, curl, lunge with rotation. So I'm thinking about pulling knee or elbow over on top of my right knee. Rachel just holding the dumbbell this way, doing that rotation. If rotation doesn't feel good for you, omit it. Ready? We'll start with the curl one, single arm or double arm curl? Step back, rotational, lunge in three, two. Let's go. Hammer, curl, lunge with rotation, Stand up, down, single arm, curl, lunge with rotation. Up. Nice. The majority of the work is in this right front heel and left arm, left arm, right leg. That's what's working opposite sides of the body. Really good training for my runners right here. Really good training for my runners. Typically moving opposite arm with opposite leg. Come on. Curl, rotate. That core is turned on the entire time. All those small stabilizing muscles are working in that rotation. Yes. Twist. Come on. Single dumbbell. Yes, you can. Final five, Four, three, two, and one. Whoo. Power. No, wait. Lunge drops. Right leg was forward, left leg went back. Same thing. Drop together. Drop together. Right leg always stays forward. Left leg's back. Rachel's got the power. Knee slam. 30 seconds. Let's add some intensity. In three, two. Let's go. Drop, pop, drop together. Drop together. 30 seconds. 30 seconds. Come on. Yes, you can. Power right here. Power right here. Come on, come on. Work hard for these 30 seconds. I want you to be breathless at the end of it. Get that heart rate up. Strengthening our muscles with that full body strength. Training resistance training, strengthening cardiovascular, heart system right here. Adding a little bit of cardio Finish. Five, four, three, two, one. Yes. Rachel, same thing. Other side. Dumbbell right hand. Dumbbell right hand. Okay, Left leg stays forward. Single arm curl on the right. Step back, right leg. Left leg is always forward. In three, two, Single arm, curl, lunge, rotation, Stand up, lower curl, lunge and rotate. Lower curl, lunge and rotate. Knee goes right or elbow goes right on top of right, stacked on top of that knee not making connection. I'm not crunching. Staying up nice and tall with my shoulders. Shoulders stay stacked over hips. Nice and tall right there. Come on.

I kind of feel like a ballerina performing a spin where I have to find my spot on the wall. I'm looking at you, Know something to focus on here.

You got it.

Some balance work.

Take some balance and stability and core work. That course turned on. Nice work. Final three, two and one. Weight is down. Left leg stays forward. Right leg drops. Option. Right leg slams. Slam it or lunge. Drop it. It's 30 seconds of power. And it starts in three, two. Let's go. Let's go. Nice work, you guys. Leah said she loves these one dumbbell workouts and requested to see more of them. Leah, this is for you. Strength and power. Single dumbbell. Nice work, team. Come on. Come on. Keep pushing yourself. Right here in circuit two. Come on, you got this. Yes, you can. What would it look like? 10. Come on. 9. Let's go. Finish strong. Come on. 5, 4, 3, 2, 1. Yes. Rach, grab some water. Quick. Need a quick break? We go into Circuit Round 3. Round 3. This time, everybody holds the weight. This way. Just step back, lunge and rotate. Just step back, lunge and rotate. Alternate the lunge, step back. Right, rotate. Left in three, two. Let's go. Step back, rotate, drive, switch, switch. Each time, alternating step back, lunge and rotate. Third set. Take out the bicep curl. Focus on those legs. We're gonna tackle them hard here. You're gonna hit arms in the next circuit. Guys, come on. Nice work. You got it.

I love one dumbbell workout. Cause my fiance and I work out together a lot. But we only have one set of weights for every weight, you know, so this way we can just split a set.

Yes. All's fair, right? All's fair in love and war. We all get the same weight, we all get a workout together. That's a great point.

Five.

Come on. Four. Yes. Three, two, one. No, wait. If it was me. Good old lunge jumps. Love to love them. Or don't love to love them. You got to do them. Here's Rachel. You're going to alternate those knee slams. You're going to alternate those knee slams. It's 30 seconds. I can do anything for 30 seconds. There you go. You can do anything for 30 seconds.

Final time, let's go.

Third set is the best set. Lunge jumps in three, two. Let's go. Switch. Switch. Switch. Come on. It's 30 seconds. Meant to challenge you. Raise your heart rate. Come on, fight for it. Push yourself today. Yes, you can. One percent better. One percent better. This is it. Give me one percent more. Come on. You got this. Yes. You're in the final ten. Let's go. Finish it. Legs on fire. Final four. Three, two, one. Holy bananas. How's it going, Lunge jumps, get me. Every time.

Every time you do them, I think of you after surgery being like, I'm never gonna do lunge jumps again. That's it.

And look at you. Praise Jesus. I can do lunge jumps again. Should never take that for granted. Shouldn't take that for granted. Even though sometimes I'm like, ah, that's good. That's a good perspective, Rachel. I like it. Okay, guys, circuit three. Rachel's gonna give you a standing option. Okay, I've got your low impact on the ground option. Core, shoulders, chest. Core, shoulders, chest. One dumbbell, try and stick with my 20. Going to come into that beast position or bear crawl position. Knees are going to hover off the mat. I drag, I drag. Jumper, step back, push up, hop back to bear. Two beast drags, one push up, two chops, one press out. Then Rachel's gonna switch sides, alternating her sides, just like we're alternating the drag. I am so sweaty. Okay, 40 seconds. Yes. 40 seconds, two drags, one push up. We go in three. Tuck those toes, hover those knees. Two. Let's go. Drag, drag, jumper, step back. Push up. Jumper, step in. Knees, hover, drag, drag, jumper, step back. Pushup, jumper, step in. Knees, hover, drag. Come on, drag. Give it up for Rachel, right? You guys love having a standing option. I know. We get that all the time in the comments. We love to hear your feedback. We love to know what moves you love. Drop a comment below and also make sure you please hit subscribe to our YouTube channel. It really helps us out. Guys, come on. 10 more seconds so we can bring these free, high quality workouts to you. Oh, good luck finding that one. There goes my dumbbell all the way over there. Getting crazy in here. Yes. Last three, two. You're out. Nice work. If you're with me, dumbbell in your right hand. We'll go left, giving the lefties the love. Dumb. On the left hand, I'm gonna do a burpee, single arm press. So jumper, step back, come up, straddle that dumbbell, clean it up. Shoulder press, take it down. One burpee, one shoulder press. Rachel's got one squat, one shoulder press. Ready to do it? It's 30 seconds. It starts in three, two. Let's go. Hit the mat, come up, and single arm press. Every time I write these workouts like, I love strength and power, it's not gonna be that bad. It's one dumbbell and then we're in the thick of it. Circuit three. Always the hardest circuit for me. How about you?

But yeah, because it's like you're not quite into the tunnel. You're almost there.

Far enough to be tired, far enough to be tired. 10 seconds. 10 seconds. Let's go, team. Push it. Come on. 5, 4, 3, 2. You're out. Chest, shoulders, crushing in this circuit. Back to bear crawl. Two drags, one push up. Two drags or chops, one pushover. Press out. 40 seconds. In three. Hover those knees. In two. Let's go. Drag, drag. You know what? These are always the workouts I gravitate to on a day when I'm like, let's just get it done. Let's get it done. Quick and dirty. Full body work, everything. Tell my kids all the time, and they say, what is Mommy working out for? I'm trying to keep my heart healthy so I can keep up with you guys. I have heart disease that runs in my family, and I've never cared so much about heart disease and heart health as I have in the last 10 years. So important, you guys, to strengthen that heart, raise your heart rate every now and then. So good for us. Come on. Strong body, strong heart. Five, four, three, two. You're out. Here we go. Dumbbell right hand. Dumbbell right hand. One burpee one. Press one. Burpee one. Press one squat if you're with Rachel. 30 seconds in three, two. Let's go. Burpee. Push it. Come on. The good news is Circuit four, you're on your back on the mat. Come on. Push through Circuit three so you can get to Circuit four on your back. I didn't say it was going to be easy, but you do get to.

Lay down for it.

But there's no burpees. But there's no burpees. Come on. 10 seconds. You got this. Push. Last five, four, three, two. You're out. Holy bananas. Gotta do it one more time. One more time. Two drags, two drags. One push up. Finish it. Circuit three, third set.

Best set. Let's do it.

Let's do it. Two B strikes. One pushup, Two beast drags, one pushup. Tuck those toes, hover those knees. Three, two, let's go. Drag, drag. Keeping those hips square to the ground the entire time. Knees are as close to the mat as you can possibly get them. Jumper, step back. Pushup. Come on. This is the last set of pushups you got to do today. Last set of push ups you have to do today. It's right here. Come on. Yes, you can. Yes, you can. Let's go. Finish it. Nice team. Keep those knees nice and close to the mat. Keep those hips nice and square. Whoo. Yes. 10 seconds. We found it. Come on, push. Push past that point that says I want to quit. Not yet. You got four, three, two, and one. Here we go. Alternate dumbbell starts in the left hand. Switch at the bottom. Switch at the bottom. Or Rachel switch, however works best for you. Squat press, alternate each time. In three, in two. Let's go. Burpee press on the right. Switch it out. Burpee press on the right. I think I said right twice. I meant left. One was left, one was right. And left. And nice work. And right nice. Switch at the bottom. And left. 10 seconds. Finish circuit three. Let's go, guys. Finish it right here. Final five. Four, three, two. You're out. Holy bananas. Let's go, Linds. Woo. That was tough.

That was a tough circuit.

That was a tough circuit. Circuit four. On our back. Glute bridges and triceps. Glute bridges and triceps. Here we go. On your back. One dumbbell. I'm going to hold it horizontally. I'm going to pick up my 15. Keep it close in case I need it for the second ab move. Still strength and power, but it's all going to be on your back. Your power move is a core move. All right, Take your dumbbell, hold each head of the weight, lie on your back. If you're with me, single leg bridge. Doesn't matter which leg you do, Just do the other one next time, okay? Single leg glute bridge. Down, up, bend, extend. Down, up, bend, extend. One single leg glute bridge, one skull crusher, one single leg glute bridge, one skull crusher. Get that other heel nice and tight to your butt. Rachel's got two feet on the ground. You ready, Rage? Let's go. We go in three, two. Let's go. Lift, hold, bend, extend, hover, hold, Bend, extend, hover, hold. Bend, extend. You never let the hips rest on the mat. There's constant tension on those glutes. Right? Down, up. Bend, extend. Glutes, hammies, tricep. Back of the arm. Glutes, hammies, triceps. Glutes, hammies, triceps. Yes. Finish. Ten more seconds. You got this. Push, hold, hold those hips so stable at the top for 3, 2, and 1. Rest and recover. See if I can do this with this weight. Full body, Rachel's gonna come to a seated position. As I go overhead, Rachel presses out, so I go overhead. Crunch, up, twist, twist, roll back, overhead, up, twist, twist. All right, stay seated with Rachel. Go full body with me. 30 seconds. In three, two, let's go. Overhead. Up. Twist, twist. Roll. Back. Roll, Reach. Pull, twist, twist. Come on. Reach. Pull, twist, twist. It's a powerful core move. Gotta use your breath. Nice. Inhale back. Exhale on that pull. Up. Twist, twist. Let's go. Inhale, exhale, twist, twist. You got it. Finish strong. 5, 4, 3, 2, 1. 1. Whoa. Gonna do it again. Gonna do it again. Switch your leg. Switch your leg. Single leg with me. Double leg with Rachel. Let's go. Lift it up. One glute bridge. One skull crusher. In three, two. Let's go. Lift, hold, bend, extend, hover. Hold. Bend, extend, hover. Hold. Bend, extend. Down, up, down, up. Down. Up for the legs. Down, up for the arms. You got it. Nice work, team. Come on. You're crushing it. Circuit four of four. You're almost there. Finish strong. You got this. Down, up, bend, extend. Ten seconds. Yes. Stay in it. Right here. Final five. Four, three, two. You're out. Here we go. Full body roll. Up, twist, twist. Press out. Twist, twist. Finish that core nice and strong. This is your power move. How can you add some power to it? Is it a weight? Is it intensity? Let's go. 3, 2. Full body roll up. Twist, twist. Here we go. Roll back, roll up. Twist, twist, twist. You got this, team. Roll back up. Twist, twist. Stay in it. Back up. Twist. Nice work, guys. Come on. Finish strong. You got this. Twist, twist. Let's go. Under 10. Under 10. Twist, twist. Final five. Five, four, three, two. You're out. One more time. One more time. This time we're gonna hold a glute bridge. Two feet on the ground. You're gonna give me one glute bridge. March. Hold. Skull crusher. March. Hold. Skull crusher. You can join us if you want, Rachel. You can keep two feet on the ground the whole time. Up to you. So both feet are on the ground. Heels tight. Lift up. Arms up. March. Hold, bend, extend. Switch. Hold. Bend, extend. That's where you go for 40 seconds. In three, two. Let's go. Lift, hold, bend, extend. Switch. Hold. Bend, extend. Switch. Hold. Bend, extend. Switch. Hold, Bend, extend. You got it, guys. Come on. I'm thinking about how stable I can keep my hips throughout this transition. Right here. Those hips should stay at the same level. Just like there is a stick straight across of a limbo pole. Your limbo pole is resting on your hips. Come on. I don't know why that came to my mind. I was.

You told me teacup one time and.

That stuck in my cup.

A cup full of tea.

A teacup resting right on your pubic bone. There it is. Three, two, and you're out. Here we go. Full body, roll up. Two, seated. Twist. It's your final move. There's no bonus round, guys. It's a 30 minute workout. Let's finish is strong. In 3, 2. Let's go. Full body, roll up. Twist, twist. Let's go. Roll back. Roll up, twist, twist. Finish it back up. Twist, twist. You're almost there. Home stretch. It's right here. Let's go. Finish strong. Twist, twist. You got it. What would it look like if I said 10 seconds? Yes, you can. Let's go. Twist, twist. Final five, four, three, two. Set it down. High five. Rachel, we're going right back to our backside and we are stretching right here. Nice long body stretch. You crushed it. Made it to the other side. This feels good, doesn't it? Especially because you earned it. You earned it. Big inhale, big exhale. Pull your right knee towards your chest. Your chest. Pull it slightly out towards your armpit. Nice work, you guys. Bring it back. Send it straight. Option to climb up that leg, reaching for the cast and ankle. Point the toe, flex the foot or roll out that ankle. Give it a nice ankle roll, full rotation. There it is. That feels good. Nice. Now pull both knees to the chest. Okay, you're gonna roll over to your left side. Right leg comes high, left leg low. Both palms are here. I'm going to take my outside arm and sweep it across. Big rotation. It's okay if you touch your neighbor. There you go. Open up. Spinal rotation. That feels good. That feels good. Nice work. Bring it back. Knees hug. Right leg goes long, left leg stays in. Hug it, pull it to the armpit. So proud of you guys. Awesome job. Bring it in. Send it long. Option to reach up that leg, roll out the foot, point flex, then give it an ankle roll, point floor flex and give it an ankle roll. That feels good. Nice work. Pull both knees in this time. You're going to roll to your right. Left leg comes high, right leg low. Palms touch. Big rotation sweep nice. Keeping that right shoulder connected to the mat the entire time. Opening up the chest. Awesome job. So stinking proud of you guys. Pull both knees to your chest. Cross your ankles. Roll up to a seated position. Position. Legs bent at 90 degrees. Fingertips face your butt. Reverse tabletop. Just bridge. Let the neck and shoulders hang heavy as you spread the chest apart. Hold it here for 3, 2, 1. Come down and just round down. Let the neck and chin fall down towards your chest. Come up to a seated position. So proud of you guys. Way to go, Rach.

Way to go.

Awesome job. I hope you love this workout. We'd love to see you back on the mat again soon. Awesome job crushing that workout. If you loved it, hit subscribe to my YouTube channel. And if you love the single Dumbbell like I do, you gotta check out this workout right here. Or check out a free two week strength program that I love in this playlist right here. Have a great day.