30-Minute Full Body Workout With Dumbbells (HIIT Pyramid)

Hi, I'm Lindsey Baumgren of Nourish Move Love. And today I'm here with a 30 minute beef strong workout. Yes. Today's workout is extra special because I have two amazing beef farmers with me. Meet Becky and Jared. Yes. We're gonna do a full body workout in just 30 minutes. But each move is gonna stimulate a move that you would find a farmer doing on the farm. So everyday farm moves brought to you right here. It's gonna be a fun one and it's gonna be pyramid style. You guys are loving the pyramid workouts. So it's pyramid style, which means we have seven moves total today. 30 seconds per move. We stack them on as we build up the pyramid, and then we come right back down that pyramid. It'll be around 30, a little over 30 minutes. So grab yourself a medium to heavy set of dumbbells, a sweat towel, a water bottle, and let's get started. You guys ready? We're ready. All right, we're gonna do this, you guys. So we're gonna start with an abbreviated warmup. If you need a full warmup, head to the blog, check out my five minute warmup and. And you can get a full warmup in. Otherwise, we're starting with an abbreviated warm up. And it looks like this squat. So feet are shoulder width distance apart, and we go right into squats. So it's just down and up, down and up. I always love starting with squats because it's a good chance to evaluate how you're doing this week. You're like, who check in? Is it your first workout of the week? Is it your last one? Are you sore? You get to decide whether you want a little bit more strength or cardio today. I'll give you both options. Options to go high impact or. Or low impact. All right, right here for four. Nice. Three. We're gonna go right into jumpy jacks in two and one. We're gonna jack it out up and up. So right here's option A. Option B. You want low impact. It's right here. Tap it and tap it, landing softly on those toes. Let's go. 10, 9, 8. Hold it wide. 7. 6. You got it. 5, 4, 3, 2 and 1. Hold it wide toes. Face me. Drop your hips low. We're gonna go side to side. Hit those inner thighs to push those hips back towards the wall behind you. Sink in. Nice. You got four, three. Go to skaters in two. One option. Tap it, tap it, or go right into a lateral bound push. You got eight, seven, six, five, four. Knees to the Front in two, one. Get them up. Go right and left. Just high knees. Pull them up. Engage the core. Hup, hup. Here we go. Nice. Four, three butt kicks. In two, one. Here we go. Heels to the glutes. Get them up, get them up. Right here. Nice. You want to add some heart rate. Push those arms. Push it, push it. Open up the quads. Open up the hip flexors. Here we go. You got four. Three, two. Back to jumping jack. Here we go. It's eight, seven, six, five, four. High knees to the front. Last one. Get them up, get them up. Run it, run it. You got it. 8, 7, 6, 5, 4, 3, 2, 1. We're gonna step back. Right leg, back lunge, tap. Reverse lunge, tap. Gonna get into those legs. Range of motion is up to you trying to tap that back knee to the ground. You got three. Hold your lunge in two. Last one. Hold it here. Just hold your lunge. Get nice and low. Walk your hands inside that left foot right here. Left arm to the sky. Roll at the wrist. Nice, easy twist. Love this one. Open up the hips, the glutes. Step back to plank. Give me two push ups, knees or toes. Two push ups. Warm up that chest. Yes, that's right. Right foot outside the right hand. Right arm to the sky. Roll up the wrist. Easy twist. Other side. Nice. Step your left foot to meet your right foot. Rapid squat to up and down. Air squats. Here we go. Down and up. You want to add a little hook up. Give me eight. Seven, six, five. This is the end of your warm up. Finish it. Three, two, one. Good warm. All right, beef strong workout. 30 minutes, seven moves. Let me show you what move number one looks like. You need one dumbbell. One dumbbell. It is a hay bell throw. In other words, a squat and trap. So I have one dumbbell. I'm going to go off to my right side. Up to center. Down to the right. Up to center. Okay, Squat and chop. Hay bell toss. 30 seconds. You guys ready? Move number one. 30 seconds. You're on in three, two. Let's go. Down, up. Inhale, exhale. Now your option. Option A, come right to center. Option B, more of a rotational twist. Give me more of a rotational twist. That's going to add more core. Yeah, it's going to raise your heart rate, too. Halfway there. 30 seconds. Remove. We get a 30 second break. It comes in 10 seconds. Finish it. Come on. All the way down. Range of motion is up to you. You can get that dumbbell close to your ankle or to the shin calf. You got four Three, four to recover. Move number two, dumbbell goes into the right hand. Nice wide stance. Tap down high, pull. Looks like this. Down high, pull. Weight stays in the right hand. Tap that right foot in. Option A, stay right here. Option B, give me a jack. If you want more cardio, you're going to decide, right? We're going to switch sides. Bring it up and over squat and chop on the left this time. Narrow stance. You're on in three, two. Let's go. Narrow squat, chop, center option. More rotation, more core. Less rotation, less core. You choose. Either way, the power is coming down your hips and your glutes. So it's not my arms that are getting that dumbbell out. No, it's my legs. Power comes from the legs. Come on. Right here. Finish it. You got 10 seconds to keep that dumbbell in the left hand. We're going to stay on that left side first. High pull on the left in four, three, two. Dumbbell, left hand. Here we go. Down, up, down, up. So right here, I'm thinking about elbow high to the sky, getting some shoulder, upper back. I'm tapping in my left leg. It's going to add inner thigh engagement. Now you got 15 seconds left. If you want that more high intensity, you jack it. You jack it. Tap or jack, you get to decide. Come on. 10 seconds, what do you got? 30 second break comes in 4, 3, 2. Recover. Nice work. Grab the other dumbbell for move number three. I'm going to show it to you. Reverse lunge, back row. Looks like this. Lunge right row. Lunge left row. So we stack them on, starting with just that one dumbbell back on the right side. Hay bell throw. Hay bell throw. Yeah. Move number one. How you feeling? Good. All right, you guys, we're on in three, two. Here we go. Down, up. Think inhale. Exhale, exhale. Use your breath to generate power behind that dumbbell. The rotation is up to you. It can be small or it can be big. Yes. What do you think, Jared? Is this like tossing a hay bell? Just like. Yeah, yeah. This just like it, he says. How much does the hay bell weigh? Oh, man, 40 pounds. So it's not my 15 pound dumbbells. More. Come on. You got four, three, two. Weight stays in the right hand this time. Tap it high. Pull down high. Pull. Tap that right leg in. Try and tap heel to heel. Draw that inner thigh in. Yes. You know the drill. Stay here. Stay with the taps. Your heart rate will stay high. If you want those jacks, they're an option. Jack it. Come on. Yes. You got 15 seconds here. 15 seconds, reverse lunge and row. That's where we go. Stay in it. You got 5, 4, 3, 2. Grab that other dumbbell. Quick transition, reverse lunge and row. Right here. Back on the right. Row it. Back on the left, Row it. Lunge. Range of motion up to you. Trying to get that back knee to the ground. Slightly hinge forward at the waist. Belly stays tight. I'm gonna show you from the side so you can see. Tap it back, hinge forward, Pull elbows high to the sky. Think about pinching those shoulder blades together. You got four. Three, two. Recover dumbbells go off to the side, you guys. Right, this is what we call farmer push ups. Two push ups, two plank walks. Looks like this. Push up, push up, plank walk, plank walk, two push ups and then you walk it. Knees or toes? You get to decide. Grab your dumbbell on the left. Hay bell throws. With my 15 pound dumbbell? Apparently I can't. I can't handle the 40 pounds. You're out of three, two. Here we go. Seriously though, I can't imagine doing this with £40. Jared's like, I do it all the time. This is your hay bale throw move number one. I never even told you what move number two stimulates. Yet the tap down high pull simulates barn door openers. What time do farmers get up, Jared? 5:36. You got three, two, one. If you're joining us early this morning, this is your barn door opener. You're up and at them. Come on. Weights in that left hand, high pole, elbow to the sky. Tap those inner thighs. You know the drill. You stay here, grab that extra cardio push. You're halfway through this move. You give me that jack. Come on. Ten seconds, finish it. Then you grab that other dumbbell, lunge and row. In five, four, three, two. Grab your dumbbell, lunge and row. Quick transitions are what make this workout challenging. What makes it an efficient 30 minute workout. Yes, we're hitting every muscle group in your entire body. Here it's legs and back. Did you know? Legs and back. Two largest muscle groups in the body. Major metabolic burn. Come on. 10 seconds. 10 seconds. And then we're down. Push up. Two push ups, two plank walks. In three, two weights are off to the side. Here we go. Two push ups. I'm on my knees. If you haven't noticed, I got a little baby bump belly happening. Makes it hard to catch my breath. All right, two push ups, two plank walks. Call this the farmer push up Arm. Strong. Be strong. Yes, you can finish it. You got 5, 4, 3, 2. Recover. 30 second rest. Now we're working our way up there. Move number six. Farmers carry with one dumbbell. Two lateral shuffles. Looks like this. Shuffle, shuffle, tap, shuffle. Pick up, set down. Tap it, pick it up, set down. My cardio version of the farmers carry. That's what that is. Yeah. All right, you guys, we're on the right side. That's that right side. Narrow squat trap. You're on in three, two. Here we go. All six moves. Six moves. Putting six moves together. Heart rate's raising. It's getting intense. Starting to sweat. When you start to feel good, right, those first five minutes. Hardest to get through, if you ask me. Yeah. Everyone's like, what do you mean? It's right now. This feels hard. You do anything for 30 seconds, one rep at a time. You got five, four, three high pulls in two. One weight in the right hand. Here we go. Open that barn door. Say good morning. Come on. Tap those heels together. Feel that inner thigh. Turn on. Yes. Elbow goes high to the sky. Again. Your power comes from the lower body. It's my legs that are driving this, not my arms. You got 10 seconds. Who's jacking with me? Come on, jack it up, finish it. Lunge and row is where we go in five, four, three, two. Lunge and row. Grab that other dumbbell. Let's go. Come on. Lunge, row then. Your heart rate is high. You're like, I need a break. High intensity interval training combines strength and cardio. Your heart rate goes up, down, up, down. That's how we maximize an efficient workout. Heart rate, strength, cardio, endurance. You're getting it all right here. We're on to Push ups in 5, 4, 3, 2. Weights are down. Push ups, two push ups, two plank walks. Come on, right into it. Push up. Push up onto those toes for the plank walk. Yes, you can. Two push ups, Two plank walks, push ups. Really important. I care about form, you guys. Neck and line with the spine, lead with the chest. Elbows fall back towards that rib cage. Yes. Use that breath to push you up. Come on. You got five, four, three, two, one. You're up. Lateral shuffles, lateral shuffles. Farmers carry. We go. Tap it. Grab it. Yes. Tap it. Come on. This is what we call the farmers carry. You got it. 30 seconds to move your body. What do you think? What do you think of this version of the farmer's carry? My. They got nothing. They're just breathing. They're trying to survive. Come on. You got four, three, two. Recover. Nice work, you guys. All right, the man maker The Man Maker. We should call it the Farm Maker. This is your Farm Maker. Grab your dumbbells. Row, row, squat curl thruster. Holy bananas. Yes. Row, row, hopper step bottom of your squat curl thruster. It's a big one. Yes. Grab some water. You guys. How you doing? Tired? Yeah. Heart rate is up. Heart rate is high. All right, you guys, we're starting. Left side squat chop, squat trap. Six moves. Ready for this? Six moves in a row. I know I said that last time. I messed up. Now you got six moves in a row. Left side squat chop. You're on in three, two. Let's do it. Down range of motion on this hay bale toss. It's up to you. Come on, toss that hay bell. Whatever weight you got, it's not £40. Yes, you can go for that big range of motion. Can you get that dot dumbbell down to your ankle up to the top? I think so. Come on, stay in it from here. Dumbbell stays in the left hand. High pull. Barn door openers in five, four, three, two. Here we go. Open that barn door. Say good morning. Elbow goes high to the sky. Now you know your options. I'm gonna stay right here, keep my heart rate down a little bit. If you want to take it to the full jack, that's a great option. You do that. I'm going to stay right here. 30 seconds. Weight planted in my right leg. Feel the power come from my glutes, my hamstrings. Come, finish it. Five, four lunges in three, two. Grab that dumbbell. Lunge and row. Let's go. Slightly hinge forward. Reverse lunge. Back row, lunge, back row. Squeeze those elbows high to the sky. Yes, you can. Come on. Core stays tight. It's easy to drop that belly towards the ground when you're hinged over. Keep it tight. You guys. Come on from here. Push ups and plank walks in three, two, dumbbells are down. Two, push. Push ups. Two plank walks. Come on, push up. Push up on the toes. Walk it. Walk it. You choose your range of motion. Yes. You choose your pace. 30 second intervals mean you get as many reps as you personally can get in 30 seconds. You come back, you do this workout again. It's you versus you every time. Come on, walk it. We're up for those farmer carries. Lateral shuffles in three, two. Grab that dumbbell. Here we go. Shuffle. Pick up that dumbbell. When you got it, you just alternate it. Tap down. Pick up. Farmer's carry. Yes. Whole different version of a farmer's carry. Right? Tell those crossfit people, this is a real farmer's carry. Come on. Stay in it from here. You got the man maker. Man maker in 5, 4, 3, 2. Grab the other weight. Row, row, squat thruster. Here we go. Option, you can take this from your knees. Row, row, step or hop. Arm on the spine curl, press. Yes, you can. Come on. Row, row, step or hop. Bottom of your squat curl, press. 10 seconds here. 10 seconds. Come on. Row, row, squat, curl, press. You got 5, 4, 3, 2. Recover. Move number seven here on your butt. Good news, right? Feed, bag, toss, twist and press. Option, feet can stay on the ground. Hinge back. Engage the core twist, press. Pick it up. Toss it. Pick it up. Toss it. All right, you guys, I'm not going to lie to you. This set, right here, the hardest set, you're going to do the entire workout. Because we string all seven moves, right? All seven moves. But the good news is, the last time you're going to do movement number one, we drop it off, go down the pyramid, reverse style. You guys with me, seven moves. Come on. Pick it up. To the right. We go to the right. Last time, your hay bale popping. Last time. You on in three, two. Let's go. Last time on that hay bale toss. Come on. Last time. You got to do this move. Make it count. Yes. Last time. Those are my favorite words about going down this pyramid. Yeah. Becky's like, I'm with you. Come on. 30 seconds. Remove. Dumbbell's gonna stay in the right hand. Barn door openers. Barn door openers. They're coming at you strong and steady. Come on. You got four, Three, two, Dumbbell, right hand. Let's go. Open that barn door. Elbow to the sky. Tap it. You know the drill. You want the jack, you go for the jack. I chose heavier weights today, so I'm sticking to strength. A little bit less cardio. Gotta keep my heart rate in check. Come on. Yes. You can tap it or jacket elbow high to the sky. Right here. Use that breath exhale to pull that weight up. Exhale. Yes. Power comes from the legs. Come on. You got five, four, three lunges in two. Grab the other, dumbbell. Lunge and row. Lunge and row. Here we go. Hinge over. Reverse lunge, back row. Reverse lunge, back row. Yes. We're so singing strong. You got this. Lunge row. Come on, lunge row. Elbows high to the sky. Flat back, tight core, legs and back. Right here. This never even told you. This is pull start. You're starting the lawnmower. Come on. You got five, four push ups. In three, two push ups. Arm strong. Push ups. Farmer push ups. Two push ups. Come on. Two. Plank walks. So I'm doing push ups from my knees, and then I popped my toes for that plank walk. Walk it, walk it. Yes. Come on. Two push ups. Elbows fall back towards the body, back towards the hips. Good news, you guys. Halfway through. Halfway through these seven moves. I hear it, Jared. It's hard. Come on. You got five, four, three, two. Farmer's carry. Grab that dumbbell. Let's go. Lateral shuffles. Time to raise that heart rate again. Pick it up, set it down. Come on. Yes, you can. Pick it up, set it down. Move the couch out of the way. Take up as much space as you can. Push that heart rate right here. That's the goal. You got five, four, three man makers in two. Grab your other dumbbell. Row, row, squat, curl press. I'm on my knees for the rows. You can do it for your toes. Row, row, squat, curl, press, Squat, curl, thruster. Yes. Knees or toes? Give me a row. A row, squat, curl thruster. Yes, you can. Come on. From here, you're on your butt. Last move is those. Feedback, feedback toss. Come on, stay in it. 5, 4, 3, 2. Down your booty. Right here. Last move. Sit back. Engage the core. Twist it. Press it. All right. What's a feedback? Oh, 50. They just keep getting heavier. What is it? This. This is a beef strong workout. I'm dying with 15 pounds. Come on, finish it. Five, four, three, two, one. You guys made it. All seven moves. Grab some water. Grab some water. We go back down, reverse order. So we start on our butt feedback, toss. No more hay bale throws. Those are done. Those are done. Six mils, six moves on your way down. It's a fun, fun feel because it's different when you go in reverse order. So I felt cardio heavy on the front end last time. This time might be a little bit more strength than cardio, you know, good variety. Fatten your buns, feed big. Toss, feedback, toss. It's the twist and press. 30 seconds. We go in reverse order. Six moves. So that's another tough one coming at you. Yeah. Twist and toss. Twist and toss. In three, two. Let's go. Use that core twist toss. You can always pick your feet off the ground if you want more of a challenge. But really, that twist. Try and get that dumbbell back towards your hip. Don't just twist a little bit. Give me that full twist. Yeah. If it feels good for you, dig into those obliques. Yes. From here, it's your man maker. So Row, row, squat, curl, thruster. Yes. You got it. Stay with me. We transition in 5, 4, 3, 2. Grab that dumbbell. Row, row, squat, curl, thruster. Now. My heart rate's not as high. I can take it from my toes. Row, row, squat, curl at the bottom, thrust at the top. Now that is powerful, my friends. That is a move. Come on. Oh, yeah. Yes, you can. Stay with it. Row, row, squat, curl, thruster. You got five, four shuffles in three, two. Let's go, Farmers. Carry. Come on, set it down. You gotta move it. You gotta move it now. Now, we move that heart rate, we raise it. Pick up that heart rate. Pick up your pace. Come on, pick it up. Set it down. One dumbbell. Alternate it. Yes, you can. Come on. Stay in it. 10 seconds here. 10 seconds and then push ups. In five, four, three, two. All right, push ups. Ready? Two push ups. Two plank walks. Make it quick. Those transitions will make it hard. Come on. Plank walk, plank walk. Two push ups. Two plank walks. Knees or toes, push ups are so much harder when your heart rate's high. Yes. You're like, yeah. Yeah. It's true. It's true what she says. Come on. You got five. Four, three, two. You're up. Grab your dumbbells. Reverse lunge and row. Reverse lunge and row. Here we go. Come on. Lunge, row, lunge, row. You know, when I write these workouts, like, yeah, that's totally manageable, then we're about halfway through it. Like, man, it's harder than I thought it was going to be. You guys are so stinking awesome. Keep going, one rep at a time. One more move after this. Get your barn door openers in. 5, 4, 3, 2. Weight shapes in that. Left hand, left hand. Here we go. Barn door opener. Last time. You're gonna do it right here. We drop it out last time. If you want more cardio, give me the jack. Finish strong. You got it. Yes, you can. Come on. Bring it home. Ten seconds. Whoo. Feel the burn. For five, four, three, two. Recover. Nice work. Grab some water, grab your sweat towel. Flick your crazy hair back, because it's getting serious. Five move. Five move. This time we drop off, lunge and row. So we start on our booty again. Reverse order, feed, bag, toss, feedback toss. What do you think? Is this harder than meat on the farm? Quicker. Quicker. We move fast. We move fast, don't we? All right, you guys. Feed, bag, twist and toss in three, two. Let's go. Twist, toss. A full day. Full day on the farm. Now that's intense. We are condensing it into 30 minutes so it's got a burger burn, right? Twist and toss. Give me the full rotation on the twist. Press it. Twist it. Push it. Yes. You got it. Come on, twist it. Push it. Twist it. You're doing so good. 5, 4, 3, 2. Man makers, farm makers, beef makers, whatever you want to call them. Roto squat, curl press. Come on. Row, row. Squat, curl, press. I'm calling these the mommy makers. Yeah. What do you think, Becky? I approve. She agrees. She agrees. Curl press. Come on. You are so strong. I love this move because it truly hits every muscle in your body and makes you feel so strong. You got five, four, three, two. Farmer, shuffle. Farmers carry. Here we go. Shuffle. Pick up that one, dumbbell. Whoo. Raise that heart rate. Yes, you can. Pick it up. Let's move, people. Let's move. Farmer's carry right here. You got it. Yes, you can. Come on. It's five, four, three, two push ups. Push ups. Two push ups. Two plank walks. Come on. Two moves. This lunge and row. This lunge and row. Yes, you can. Oh. Two push ups. Two plank walks. You're so strong. Walk it, walk it. Keep those hips low. Keep them square to the ground. Come on. Stay in it, you guys. 5, 4, 3, 2. You're up. Lunge and row. Grab your dumbbells. Reverse lunge and row. Here we go. Hinge it forward. Lunge, row. Good news. Last time you're doing these right here. Pull starts. Start that lawnmower. What? What would this stimulate? Lawnmower. What else do I got you? Chainsaw. Nice. There we go. Chainsaw, lawnmowers. They got it all. Come on, finish with me. Got 5, 4, 3, 2. Recover. Grab some water. You guys, good news. We drop off push ups. Drop off push ups this time. Yeah. Yeah. It's always good news. Yep. Always good news. Four moves. It just gets easier. It just gets easier. You guys. Twist and toss. Feedback. Twist and press. You with me? You're on in three, two. Let's do it. Twist, press, twist. I told you 30 minutes. I'm using all 30 minutes I have with you. Push it. Come on. You're gonna work the whole time. Four moves is equivalent to two minutes of work. Yes, you can. I love taking workouts. Breaking them down into bite sized chunks. It's just one rep at a time, you guys. It's just one move after the next. There's no. I can't. Only I can't. Come on. One rep after the next. You got 5, 4, 3, 2. Man makers. Row, row. Squat, curl, press. Grab that other dumbbell. Come on, right into it. Row, row, hop to the bottom of the squat. You can always step it. Curl at the bottom, thrust it overhead. Yes. Come on. You know, you weren't gonna get a workout with with me without some form of burpee. This is your burpee. This is a powerful strength. Burpee is what it is. Come on. Row, row. You got four, three, two, farmer shuffle. Farmer shuffle. Let's go. Come on. One dumbbell. Pick it up. Set it down. Yes. Jared's moving fast. He's got it. Becky's going fast. They're pushing in. They're taking up space in here. Come on, you guys, keep moving. Yes, you can. 10 seconds here. 10 seconds and then we're on the push up. Last time. In 5, 4, 3, 3, 2. Give me those push ups. Two push ups. Two plank walks. Heart rate's high. Come on, finish it. Last time I'm asking you to do push ups. Today is right here. Come on. Two push ups. Two plank walks. You got it. Stay with me. 2 and 2. You are so sinking strong. Come on, finish it. 5, 4, 3, 2. Recover. Nice work, you guys. Three moves left. Three moves. Minute and thirty seconds of work, right? We're excited about it. Can you tell? Yeah. All right, you guys, grab some water. Minute and thirty seconds. Twist and press. Feed bag toss, man makers, or farm makers, or beef makers, whatever you want to call them. And then lateral shuffle, farmer's carry. That's it. You're on in three, two. Let's go. Twist it. Push it. Twist it. Push it. Twist it. Push it. Use that breath. Inhale, Exhale. Inhale, Exhale. Your breath creates fire in your belly, and it helps you move the weight. Whether you think it does or doesn't, it does. Come on, push it. You got to get oxygen to those muscles to keep them moving. You got five, four, three, two. Here we go. Beef makers, beef makers, mommy makers. You know, whatever you want to call them. Row, row, hopper, step to the bottom. Squat curl, big thruster. Yes. There it is. Come on. Row, row, hopper, step, curl. Press them up. Get them up overhead. You're so stinking strong. Row, row. Come on, stay in it. You got five, four, three, two. Shuffle, shuffle, shuffle. Farmer shuffle. Last time, last time. You're doing it. Push it. Push the heart rate. Yes, you can. Come on. All the way home, you guys. You're so close. Come on, finish it. Push that heart rate. 10 seconds here. What can you do in 10 seconds? What can you do? Come on. It's 5, 4, 3, 2, recovery. Nice work. One minute of work. There's light at the end of the tunnel. It's so close, right? So close. Yeah, yeah, yeah, yeah, yeah. We're all dreaming about the burger and fries we're gonna have after this, right? You have earned it. It's in the seven day beef strong, simple weeknight dinner meal plan we made. It's delicious. It's a beef California burger, sweet potato fries. It's the perfect way, right? Protein refuel. Especially after a workout like this. All right, you guys. Two moves, one minute of work. You win. We're ready. 30 seconds. You're on in three, two. Let's go. Twist. Toss it. Feedback, toss. Pick it up. Push it. Pick it up. Throw it into. Come to the back of that truck bed. Come on. Yes, you can push it. You're doing so good. Ha. Home stretch. From here, it's those big. Those big man makers. Those big farm strong makers. Yes. You're there. In five, four, three, two, one. Here we go. Row, row, squat, curl, press. And it's the last time, last time you're gonna do it. Make it count. Come. Come on. Row, row. Give me the squat, the curl, the thruster. Boom. Big, powerful move. Row, row, quad curl, thruster. Let's do it. Boom, boom. Yes. You can stay with it. Come on, grow. Give it to me. Come on. Squat, curl, press. You're almost there. It's five, four, three to recover. Nice work. One move. 30 seconds. Ah. Feedback toss. 30 seconds. That's it. Yes. Yeah. Feedback, toss, and we are out of here. 30 seconds and you're on. Cool down. Sounds good. Yes. Do anything for 30 seconds, right? Can handle this. I can handle this. Right? You're on in three, two. Let's do it. Twist. Push it. Twist it. Oh. Jared's lifting his feet off the ground. Even he's like, I am going for it. It is my final 30. I'm giving you the best I got. Yes. Come on. Bring it home. Push it. Ah. Finish. You guys are so stinking strong. So strong. What would it look like if I told you? 10 seconds. What can you do in 10 seconds? Finish it. Shoulders should feel on fire if they don't grab a heavier dumbbell next time. You got five, four, three, two, recover. That deserves high fives all around. Nice work, Jared. Nice work, Becky. Let's stand up, cool it down, stretch it out. Awesome job, you guys. You made it all the way through all seven moves. Up and down, stretch. You earned it. Quick, cool down. Big inhale, reach up. Exhale. Take it down one more time. This time, hold at the top. Right wrist grabs left wrist up and over right side. Body stretch. Reach it option. Drop the arm down to the quad. Reach a little bit further. Open up the back. The obliques. All those twists and tosses. Yeah. Back to center. Switch it out. Up and over. Other side. Open up the last. The obliques. Drop it down to the quad. Stretch a little bit further. Nice work, you guys. Thanks so much for joining me. Back to center, let's go. Right arm across the body. Drop the shoulder. Roll at the wrist. I hope you come back do this workout again. Be sure to go check out the five beef inspired recipes we put together. Simple weeknight dinners. Left arm across, couple flaps. Roll up the wrist. Great way to refuel. Meal prep and perfect form. Awesome nutrition. If you're keeping up your fitness, you got to keep up new your nutrition. Right? Big inhale, reach up. We're gonna go heels in, toes out, hands heart center. You're dropping to the bottom of a yogi squat, so just settle in. Bottom out your squat. Elbows go to the inner thighs. That feels good. Open up the hips. Nice work. If you feel like your heart rate's good, it's come down. Plant your hands to the ground. Send your hips high. Open up the back of the legs. Hello, hamstrings. Let the neck, shoulder relax. Just shake it out. Nice work. Bend at the knees. Roll up one vertebrae at a time. Neck and shoulders. The last try, give me two big shoulder rolls at the top. Two big shoulder rolls. Give me a big inhale, a big exhale. That is it, you guys. Awesome, awesome job. If you want more cool down and stretches, be sure to check out nourishmovelove.com for more cool downs. And be sure to check out my friends Becky and Jared. They're part of the Minnesota to Beef Council. You can find them@nnbeef.org thanks you guys.