30-Minute Full Body Workout with Dumbbells | Build Muscle + Burn Fat

Lets get strong and sweaty. This full body dumbbell workout hits it all. We've got two strength circuits, one hiit finisher, and a whole lot of fun. So grab your weights and let's jump in. But before we do, make sure you hit that subscribe button so you get all my free at home workouts. Or better yet, click that join button and become part of my YouTube membership community where I can walk by you side by side to reach your fitness goals. All right, team, I'm Lindsey Baumgren of Nourish Move Love, and we're coming at you with a full body dumbbell workout. Your favorite. Our favorite. I'm joined by the amazing Rachel. She'll be offering modifications throughout today's workout. So if you want to stay standing, go ahead and follow Rach. We will be going up and down on and off the mat, and all you're going to need are some dumbbells today. This is a new format and a whole lot of fun. Taking it back to our OG days where we got a big circuit that's all lower body. Then we go a big circuit that's all upper body. And then we're going to put it all together and we're going to add a fiery hiit finisher to raise your heart rate at the end. I'm excited. It's going to be so fun. It's going to be fun strength with a little bit of power at the end. So let's go ahead, let's get ourselves warmed up and we'll ju right into today's workout. Make sure you got dumbbells with you. I have anywhere from 25 to 20 pounds. Grab whatever you have access to. Try and go heavy. It's full body day, which means we want to go heavy and take those muscles to fatigue. All right, let's get started with warm up. Feet are right here stacked underneath my hips. We're just going for a standing knee hug. So just pull that right knee up, give it a squeeze, then pull that left knee up. Nice. Think about lengthening through that glute as you pull that knee up past the hip. Give it a little squeeze. Lengthen. Stretch that glute out. Open up those hip flexors. Nice. Give me one more each side. Hands are gonna go behind the head. You're gonna give me a good morning. Hands go behind the head. Push the hips back. Once you stand, reach the fingertips away from each other with a little spinal rotation. Back to center. Hips go back. Now we reach and open. Other direction. Nice. Back to center. Push the hips back Stand tall, reach open. Rotate through the spine. Do it again. Hips back. Stand tall, reach open. Rotate through the spine. One more each way here. Hips back. Stand tall, reach open. Do it again. Hips back. Stand tall, reach open. Now you just go right into a squat. Get those feet comfortable. It is down and up. You're pushing the floor away with each rep. Inhale down, exhale. Push that floor away. Down and up. You got it? Down and up. Nice work. Nice squats. Can you get a little bit deeper with each squat? That is the goal. Knees are going to track out, away from the body. Chest up, eyes up. Push that floor away right here. Four more, go. Four. You got it. Three. Adding on lunges in two and one. Let's go. Right foot forward, left foot back. You're gonna give me a lunge knee driver tap. Lunge knee driver tap. Very functional. Warm up. Walking you through a lot of the moves you're going to see in today's workout. Stepping back nice and wide. On train tracks, you can do everything with body weight or add some dumbbells. Nice. One more. Hold high. High knees, high knees, high knees. Can you run it out? Add some power, add some intensity. 8, 7, 6. Switching sides in 4, 3, 2. Left foot forward, right foot back. Here we go. Lunge option, drive, lunge, drive, lunge, drive. Adding that knee drive adds a balance and a core engagement component. You can tap it or you can add the knee drive. Up to you. We'll move slower when we have weights with us. You got it. One more here. Can you go to jumpy jacks? Jacks or taps. Jacks or taps. Right here. Give me eight, seven, six. You got it. Five, four, three, two. Hold it wide. We're going to hit side to side, so hit side, center, side, center. You're driving off that bent knee. Outer glutes, nice little inner thigh stretch. Nice strong outer glutes. Then extend. Shift the weight to the outer edge. Drive off. Nice. Use those outer glutes right here for three, two. One more. Take a nice wide leg forward. Fold hands. Hit the mat. Nice. Hang heavy. Release the tension in the neck. Plant the hands. Step back. Find a high plank position right here. High plank. Take a nice wide base. With the knees or with the feet? Give me shoulder taps. Opposite hand, opposite shoulder. 8, 7, 6. You got it? 5, 4, 3, 2. 1, 2. Push ups. Knees or toes down, up, down, up. Right foot steps outside right hand. World's greatest stretch. It's an easy twist. Feels good. Gaze follows fingertips. Drop the elbow down towards the mat, the ankle, whatever you have Available to you today. Try and get down to that mat if you can. Open it back up. Set it down. Switch it out. Left foot outside, left hand. Easy twist. Rotate through that spine. Open those hips. Drop that elbow. Nice work. Open those hips. When you drop that elbow, open it back up. One more each side because it feels so good. Little bit quicker this time. Open. Drop open. Set it down. Step back. Switch. Here we go. Open. Drop, open. Nice. Step back. Here we go. Give me a down dog. Pedal your heels. Pedal your heels. Stretch the calves. Nice. Steady the feet. Knees hover. Knees hover off the mat. Hips go high. Knees hover off the mat. Hips go high. Love this one for warming up my knees. Do it every single day. Every morning I go to my basement, I do this. Nice. Two more. Down, up. Last one. Knees hit the mat. Little cat, cow. Action. Drop the belly. Lift the chin. Nice. Reverse it. Tuck the chin. Roll the spine. You're with Rachel, you got Bird Dog if you're with me. Mountain climbers, Pull those knees towards those chests. Add some fire for eight, seven, six. You got it. Five, four, three, two. You're out. Nice work. You warm, Rach? Nice and warm. I'm warm. She's warm. You're warm. Grab a quick sip of water. We're jumping into circuit one. All lower body focus. Four exercises. 40 seconds on, 15 seconds off. Do it times two sets. The third set will come in the burnout round. Okay, so we are going to do each group times three. But we're just doing two first. Then we'll go to upper body, then we'll cycle through. First move. Grab your heavy weights. It's an uneven squat. Single arm thruster, racket on the right. Hold it on the left. One dumbbell or two? I'm going to squat. Push on the right. Okay. Thruster just on the right side. Uneven weight distribution engages that core. It's 40 seconds and it starts in three, two. Let's go. Inhale, down, exhale, push. So, yes, it's a lower body circuit with a little bit of shoulder engagement, a little bit of explosivity and power. You can always take out the press and just give me the uneven squat. Nice work. 40 seconds. First move. It's big, it's powerful. You got four moves total in this lower body circuit. Come on. Yes, you can. 40 seconds on and you're already in that final 10. Finish right here. Nice. Final five, four, three, two, one more. Down, up, push. Rest and recover. You're gonna keep those weights right at your side. Left foot forward. Right foot lunge. Knee drive or tap. Here we go. Just stepping back, right? In three, two, let's go lunge drive. So we're gonna go slower with the weights. Inhale down, exhale, drive through that front heel. Inhale, down, exhale, Push that floor away with that front heel. You are working left glute quad on this move, adding the knee drive. Hello, balance, hello, core stability. You're even going to feel that inner thigh fire up on that standing left leg. Nice work. You got it, team. 10 seconds here. Back to both feet on the ground for a deadlift. In five, four, three, two. Rest and recover. You're gonna crush some oranges in your armpit. Hold those weight tight to the body. Hinge, hinge, hinge. Stand tall. Calf raise at the top. Deadlift with a calf raise. Pull those weights nice and tight to the body. Three, two, we go. Hinge, hinge, hinge, hinge, stand tall, Calf raise. Two separate movements hitting your posterior chain or the back side of the body. Hammies and glutes right here. Lower leg, calf ankle right there. Cammies, glutes, calves and ankles. Putting that entire back side together in one movement. A great opportunity to push your weights and go heavier. It's this move right here. You got bilateral two feet on the ground. You are strong, you are stable. Go heavy. Nice work. We're gonna go back to a single leg exercise in 5, 4, 3, 2. Rest and recover. You can do one heavy weight or if you got lighter weights, I want you to keep them. And you're gonna frame that right foot. We're gonna step to the right, so I'm gonna keep the weight in my left hand. Lateral lunge, hit right, drive out of it. Three, two. Hit right. So you can have one weight or you can have two weights. If you got two weights, you're framing that right foot. One in each hand. Right here. Frame it. Nice work. Driving off that bent knee. Just like the warm up. Transfer the weight to the outer edge of the foot. Explode off. Control the down, power up. Right, Control the down, power up. Nice work working that outer glute. Quads are still turned on. Slight hinge forward lengthens through that gluten hamstring. 10 more seconds here. You got it. Nice work. Come on, finish. 5, 4, 3, 2. Rest and recover. Nice. Those are your four moves. You're going to repeat it, switching sides as needed. All right, so we're going to rack on the left. Dumbbell hangs on the right. Uneven squat thruster, reverse lunge, knee drive. Left leg goes back, lateral lunge to your left. Same form is one more time. Keep those heavy weights. Here we go. Uneven squat thruster. Rack it on the left option to hold it on the right. We get 40 seconds. In three, two. Let's go. Inhale, down. Exhale, push. This is a chance. A little bit. Raise your heart rate right here. Nice work. Big power up. Full extension at the top. Hips, knees, elbow. I want that full extension at the top. Boom. It's powerful. It's a big inhale at the top, too. Exhale, push. Use that breath. Push it. Nice team. Come on. Big lower body circuit here. Want to push those legs? 10 more seconds in this big move. 10 more seconds. Yes. 5, 4, 4, 3, 2. Rest. Nice work. Quick. 15 seconds on the rest. Right foot forward. Left leg steps back. Option knee drive. Left leg only. Grab your weight. You're there in three to hit it. Down, up, down, up. Gently tapping that back knee to the ground. Powering up through that front. Right foot, right glute, right quad. Those are your dominant muscles that are working for you. Adding the balance component can seem a little wobbly on this leg. Harder on one side than the other a lot of the time. Always. That doesn't mean we lift heavier on one side. We keep it even. 10 seconds. Come on. Right here. 5, 4, 3, 2. Rest. Weights are down. Deadlift. Chance to go heavier, Rachel. Swapping them out. Two feet on the ground. Deadlift, Calf raise. Crush those oranges. Lock in those lats. Three, two. Let's go. Hinge, hinge, hinge. Stand tall. Half raise. Think about the muscle group you're working. Hammies, glutes, calves. Nice soft bend in the knees. If you really start to feel this in your low back, I want you to go with either one of these two cues. One, you move the weights closer to your glutes. Suitcase. Deadlift. Two, softer knee bend in that. Deadlift. Softer knees. All right, Take one of those cues. Give them a try. See if it takes the load off the low back and puts the work into the hamstrings. You're here for three, two. Rest and recover. Lateral lunge just to your left this time. One weight or two? Stepping out to the side. Driving off with that power up, right? One weight or two. Hit left in three, two. Let's go. Love adding a lateral pattern to some traditional leg exercises, right? We got single leg. We got double leg. Now we got to add that lateral pattern. We train in all planes because we move in all planes, guys. We train, we make it functional so it can transfer over into everyday life. I was literally doing these with a Towel on my foot last night in the bathroom. When my kids take a bath, I swear half the water ends up on the walls and floor. Literally, water everywhere. I had a towel. Slide out, slide in. Little leg workout at 9:00 clock at night. Three, two, let's go. You're done. Rest and recover. We're gonna go to upper body. We're gonna go to upper body. Four moves. Okay? 40 seconds on, 15 seconds off. Do it twice. You're gonna see those leg moves one more time, but we'll loop it together at the end. Upper body starting with bicep curls. Classic bicep curl. Thighs tries. Chest back. Grab the weights you want to use for bicep curls. 40 seconds on Rach grabbing 20s. Oh, no. Okay, fine. She said her goal was to get to 20s. Calling me out on camera, you know, that's a good friend. Accountability. Yeah, accountability. Bicep curls, instant. Three, two. Good. So I'm gonna go rotational. Curl. Palm, face in on the way down. Palms face up towards my shoulders on the way up. Inhale down. Slow and controlled. Exhale. Pull that weight up to the shoulder. Elbows off the body. I want your elbows slightly in line or even. You want to make it harder. Take those elbows a little bit in front of your body, not behind your body. In line or in front of your body. Nice. 20 down, 20 to go. See, you're crushing those 20s. All right, here's the thing. You don't know if you can do it if you don't try. So sometimes it's scary. You're like, oh, I don't know if I can do it. I don't want to fail, you know? But it's good if there's a workout to try it in, it's in full body. Yeah, we're not taking this muscle group to exhaustion today. You're not doing a ton of bicep curls. It's just this for three, two. Rest and recover. There we go. That wasn't that bad, you guys. Now we're going to an overhead tricep team. So one weight that's going to go overhead. Inhale down. Exhale, push. Doesn't feel good for you. You can go ahead and give me kickbacks. Okay, one weight. Inhale down. Exhale, push. You're there in three, two. Let's go. Inhale down. Exhale, push. Nice work. Right here. 40 seconds. If you've done the workouts before with us, you know I'm going to say punch to the gut. That's instantly going to decrease the air between your rib cage and your hip bone. That's what we want to be. We want that nice rib to hip alignment. No rib flare at the top. Exhale, push. Get a nice stretch at the bottom. Push it overhead. If I'm looking in a mirror, I'm thinking, hide that weight. Then I'm going to show it to you. If you're with me, you're hitting the deck. We got push ups on deck. If you're with Rachel, you're going to stay standing. In five, four, three, two. Rest and recover. I'm going to hit the deck. I got a nice hexagon dumbbell here. If you don't have a hexagon dumbbell, don't do this. Use a yoga block or a book. I'm going to place my right hand on the weight. I'm doing an uneven push up. Lead with the chest. Left hand taps right shoulder. That's where I need a nice sturdy dumbbell book. Yoga block. Okay. Add some elevation if you want or just put both hands on the ground. Here we go. Push up. Left hand hits right shoulder. Rachel's got your standing mod. 40 seconds in three, two. Let's go. Inhale, down. Exhale. Push that floor away. Hold strong. Tap. Okay, we're not cranking these out. I want core control. I want good push ups. I want a straight line from head to toe. Lead with the chest. Push that floor away. Tap hip bone. Stay square to that ground. I'm not opening up here on this tap. I want my hips square to the ground on this tap. Hold steady. Tap. Nice. Down, up. Hold steady. Tap. Yes, team. Down, up again. If you are trying to get push ups from your toes. Full body day. It's the day to do it, guys. It's the day to do it. Come on. You're here for four, three, two, rest. I'm staying right here. I'm gonna go for a heavier weight. It's gonna go in my right hand. Half kneeling, pull back row, hitting the back. Single arm standing row. Here we go. Rows in three, two. Let's go. So I've got my dumbbell head propped up on the ground like this. Kind of like a lawnmower row. Like you're starting that lawnmower. Pull it back. Either way, Rachel and I are pulling. Shoulder blade goes down and back. Elbow comes to hip pocket. Hold, squeeze, then you lower. Hold, squeeze, then you lower with control. Right here. Again, single sided exercises. Chance to go heavier. Chance to go heavier. You're just focusing on one arm right here. It should feel hard. You're in the final 10 seconds. If this weight does not challenge you in the final 10 seconds, you've got to increase, my friend. Come on. You're here for 3, 2, 1. Rest and recover. Grab water. Those are your four upper body circuit moves. Curls, triceps, push up, tap, single arm row. Repeat it, rinse and repeat. Back on bicep curls. Want to change your grip? You can. I'm sticking with the rotational curl. You could go hammer. You could go palms out. It's your workout. Here we go. 40 seconds of curls in three, two. Let's go. Exhale up, inhale down. Remember where those elbows are. They're off the body, slightly in line or in front of. Nice work, team. Big exhale up. Inhale lower with control. Nice work. I like this full body with the lower body and upper body. Like separation. Yeah, because you get after the lower body. Yeah. Now you're getting after the upper body. And it's a break for your lower body right now. Right. It's not really a break, is it? It's gonna come back to it. We're gonna come back to it. Right? These back to back circuits, chance to fatigue these muscles. That's what we're after, guys. We want to take these muscles. 10 seconds. Do those weights feel heavy? They should feel hard in that curl. Yes. 20s. Yes. Come on, you're here for three. Three, two. Give me one more curl because you can up and down triceps, triceps, overhead triceps. One dumbbell again. You can always take it back to kickbacks if that tricep overhead doesn't feel good for you. Overhead triceps, 40 seconds in three, two. Let's go. I finished with that. Because you can in that bicep curl, right? You can today. What a gift it is to show up and get stronger, improve your body. I was reminding myself of that at 9pm last night when I was wiping the floor. What a gift it is. My kids have clean water. To take a bath, to have fun, to splash around and giggle like what a gift it is. I get to clean that up. Total mindset shift. Maybe you need that today. Maybe you need a little shift in your mindset. What are you grateful for today? To shift your mindset. All right, you get to be here for three, two and one. Nice work, team. All right, we've got that push up. If you're with me, I'm gonna place my hand on the left hand on the dumbbell this time. Right hand, tap left shoulder this time. Rachel's got your standing mod. Push up. Slow, steady, controlled. In three, two, let's go. Lead with the chest. Tap it. Lead with that chest. Tap it. You got it. Come on. One rep at a time. You are so strong right here. Inhale down. Exhale, push. Inhale down. Exhale, push. Tap hips. Stay square and stable to that ground. Tap it. Come on. You got this, team. We had. What's her name? Mackenzie. Mackenzie work out with us. She said she's only been working out with us for three months, you guys. She went from not being able to do any push ups on her toes. Now three months later, she is crushing them on her toes for three, two, rest and recover. Three months, Mackenzie, that's awesome. I want to be like you. Takes me longer than three months to nail something. What an accomplishment. Single arm or pull back row in three, two. Let's go. Elbow to hip or with control. Shoulder blade down and back. Elbow to hip. Hold. Squeeze at the top. Lower with control. Hold. Squeeze at the top. Low earth control. Second time, guys. Second time through that strength circuit. Water break is on the other side of this. Then we go 10 rep burnout round. 10 reps of every move. You did these eight strength exercises, 10 reps each and then we finish. 30 seconds per moved hip finisher. Come on. 10 seconds in this row. Finish strong. Yes. You're working for that water break. It comes in three, two. Rest and recover. Grab some water. Water up halfway through this workout. Over halfway. 10 rep burnout round. Hip finisher. You are so close. While we're here on mono break, we have to talk about fuel, you guys. If you've been following me for any amount of time, you know I'm a huge fan of quality protein, especially after heavy strength workouts like today. So I've been love, love, love, love having Jones dairy Farm golden brown turkey sausage links in my freezer all the time. They're all natural, no additives, no msg, no preservatives. Just simple ingredients that taste really stinking good. And the best part, my kids love them. Other best part, they're ready in minutes, microwave or stovetop. We love a quick and easy meal that we can get on the table with a quality source of protein in minutes. All right? And personally, as a Midwest mom, I absolutely love that. Jones Dairy farm is a family based company based out of Wisconsin. We love our Midwest companies. So thanks again for Jones Dairy Farm for partnering with us on this workout video. Now you know how you're going to fuel after this workout. 10 grams of quality protein in every serving of their turkey sausage links. All right, so make sure you check out John's Dairy farm. And we are getting back into your workout. Water down. Here we go, team. 10 reps per move. 10 squat thrusters, 10 lunges, 10 deadlifts, 10 lateral squats. Okay, I'll walk you through it. You count your reps, hit pause if you need to. 10 reps of every move you did today for lower body, four upper body. You can alternate that squat thruster. That's what I'm going to do. Punch on the right, then punch on the left. You got 10 of them. Rachel's got a standard squat. We go in three, two. Let's go. Inhale down. Exhale, push. That's one. Here we go. That's two. Nice work. That's three. Stick with it. Four. Nice. Five. Halfway team, final five. Yes. Four. Three, two, one. Yes. Team ten. Step back lunges. Alternate five per leg. Step back. Right. In three, two. Let's go dot step back. Right. One, two, three. You got this. Shoulders stacked over hips. Drop that back knee to the ground. Power up through that front foot. Final four. Three, two, one. Deadlift. Calf raise. Here we go. Hinge at the hips. Hinge stand, Calf raise. That's one. Hinge stand to hinge, stand. Push that floor away as you stand. Keep those weights tight to your body. Transfer the weight from heel to toe at the top. Nice work. Here we go. Slow and controlled lateral squats after this. Nice work. Last three. Nice. And two. Give me one more hinge stand. Nice work. I'm dropping to one weight. Hold at the chest. Feet go wide. Toes face me side to side. In three, two. Hit right. That's one. Two set of lateral lunges. You're doing a lateral squat. Feet are planted, transferring the weight. Side, center, side center. Nice work. Final three, two, one. On to upper body. Ten curls. Swap your weights if you need to. Ten curls in three, two. Let's go. Curl. Ten. You got it. Nine. Catch your breath. Reps just fly to me like this finisher. I feel like it just goes so fast. Yes. We love a quality finisher. It's a sneaky way to get that third set in, too. A sneaky way to get that third set in. Heart rate is rising because you're limited. Rest here. No rest, actually. Back to back first. 3. Grip strength is improving, I'll tell you that. 2. Feel those forearms working for you. Last one. Yes, team. Overhead triceps for 10. You're there in three, two. Let's go. Here we go. Down, up. One, two. Come on. Three. We're gonna go to a standard push up. Alternating shoulder tap. 10. Push ups. Total challenge yourself today. Can you do it from your toes? Come on. Yes, you can. For three, two, one. Weights are down. If you're with me hitting the mat, you have a push up shoulder tap at the top 10 total. Rachel's got your standing option. We go there in three, two. Let's go. Push up. Tap, push up tap. You got it. Come on, leave with that chest. Push the ground away. You got this, team. You can do anything for 10 reps. You are so stinking strong. You are so stinking capable. You were made to do hard things. We know that physical strength produces mental toughness. Yes. Last one. Nice work. Rows for 10, rows for 10. Both weights hinge and pull in three, two. Row 10. 10. You got it. Nine. Stay with it. Eight. This is it for strength. Seven. Onto power in six. Yes, you can. Final five hit finisher. And four. You got it. Three, two and one. Weights down. Water up. Yes. Team strength is over. You ready for your hip finisher, you have five moves. 30 seconds on, 15 seconds off. All right, one heavy weight if you want it. We start with snatches. Shout out to Rebecca. Rebecca was like, I love the simple, classic moves in this workout and it helped me lift heavier. Did my 20s the whole workout. But then you said snatches and I did my happy dance. What's your happy dance? We want to see it. I want to see your happy dance. We love snatches. Yes, we do. Rebecca, this one's for you. Alternating snatches all the way up. Overhead rack switch at the bottom. Rachel's got a clean to the shoulder. It's 30 seconds on. 30 seconds on of snatches. OK, I'm going to walk you through it. It's five moves, say yes, I can. Let's go. Let's do it. Five moves, say yes, I can. Snatches in three, two. Let's go. Hip finisher, 30 seconds per move. Switch at the bottom snatch. Full extension at the top. Snatcher clean. Come on. It's only 30 seconds per move. We alternate dumbbell exercise. Body weight exercise, that's what's coming next. 15 seconds in these snatches, then you drop the weight. Squat jacks, come on. Finish snatches right here. 5, 4, 3, 2. Set it down. Weights right here. It's my marker. Tap jack, tap jack. Wide at the bottom, narrow at the top. 30 seconds in three, two, go. 30 seconds. Come on. This is your chance to turn up the intensity and push your heart rate. You built muscle, now you build cardiovascular endurance. Your heart is a muscle. It's gotta work too. You push it, you push it right here. Come on. 10 seconds. We're gonna move laterally. That's what's coming. 5, 4, 3, 2, 1. Whoa. Hands on knees. Lateral shuffle. With or without your weight. I'm gonna grab my weight. Shuffle to your left. 3, 2, shuffle, shuffle. Hit switch, hit switch, hit switch. Hit switch, hit with or without your weight. Moving laterally now. Come on. It's move three of five right here. Move three of five. Whoa. We hit the deck. If you're with me in ten, down to the mat. Stay standing with Rachel. In five, four, three, two, rest. Holy bananas. So we say when it gets hard. Holy bananas. Four mountain climbers, one dumbbell drag. Three, two, go. One, two, three, four. Pull that weight across the body. One, two, three, Four. Pull it across. One, two, three, 4. Pull it across. Come on, guys. This and seated core. Four climbers, one dumbbell drag. It's hard. I know I'm in it with you. I'm Gasping for air. Three, two, rest. Come on, team. One percent. That's all I ask for. Every day is 1% better, 1% better. Seated twist, standing crunches. Three, two. This is it. You finish here. Last 30 seconds. Right here. See the twist. Aren't you glad that we did strength first? And this is at the end. Yes. New format. Team strength with a hip finisher. Let us know in the comments. What do you think of this new format today? We love hearing your feedback. It's how you get featured in our workout videos for the comment, right? Three, two, rest. Did it. Good job, Lynns. We are. I think we're 10 better today. I would say so. That was effort on the mat. You're stretching. Shoulders stacked over wrist. Here we go. Inhale. Drop the belly. Nice. Reverse it. Tuck the chin. Pull the spine up towards the ceiling. Cat, cow. You're breathing. You find a nice neutral spine. You kick your right leg out. Take a big inhale. Right arm goes to the ceiling. Right arm threads right shoulder. Right ear to mat, inner thigh stretch, shoulder stretch. I'm using my hair literally, like inhaling in. I think we needed braids today. We needed a bubble braid. That was sweaty. When I said we were gonna get strong and sweat sweaty at the beginning of this workout, I genuinely meant it. You guys weren't joking around. I was not joking. Other side. Left leg kicks out. This mat is so sweaty right now. I love it. Left ear and left shoulder to the ground. Feel that. Stretch that left inner thigh, that left shoulder. A lot of planks, a lot of push ups, a lot of shoulder taps today. Nice work. Back to center hips stay high. Walk your hands away from your body. Puppy dog forehead hits the mat. Armpits fall down towards the ground. Nice. Nice lower back stretch. Nice lat stretch for those back rows we did today. Big inhale through your nose. Big open mouth exhale. Like what an opportunity to just say thanks to your body for moving today, for getting stronger, for getting sweaty endorphins. Feels good right? Here we go. Tuck the toes, hips go high. Pedal out the heels. Walk your hands back to meet your feet. Grab opposite elbows or biceps. Find that rag doll. Release the tongue from the roof of the mouth. Bend the knees. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. Way to go. Rachel Lens high fives you at home. Thanks for sweating with us. We'd love to see you back on the mat soon. Awesome job crushing that full body workout. If you loved it, hit subscribe to my channel. I've queued up another workout you might like here. Otherwise if you liked this format you would love this two week strength challenge. I have queued up right here. Have a great day.