30-Minute HIIT AT HOME | Calorie Torching 🔥 No Equipment Workout

I am Lindsay from Nourish Move love. We are live. No more technical difficulties. And I have my amazing hubby, Tim Boundgren. He is joining us for this workout. This is a 30 minute bodyweight HIIT workout. So you can do this absolutely anywhere. All you need is your body weight. No equipment, no nothing. And today's workout is brought to you in partnership by now a leader in the natural products industry and we're so grateful for them. Thank you now for making this workout happen. Now let's get started with a warm up. You guys, I'm gonna hit my timer, get started with a warm up and then we're going to jump into the next 30 minutes together. Bellows awake. So we're just going to roll with it. We have a six month old who just woke up and let her stay in her crib as long as she can and a three year old downstairs watching some shows. So here we go. We're going to just have some fun with it. It'll be good. All right, you guys. Okay, step your feet in shoulder width, distance apart. Let's go. Shoulder rolls. Go up, back and down. Just big breaths. Deep breaths. Could use a couple deep breaths. You guys going live with kids and like technology, it's a little stressful. So this just feels good, right? Little stressful. Okay, big inhale. Reach up. Belly is tight. Squeeze your butt. Give me a baby back bend. Reach up tall. Do it one more time. Baby back bend. Open up the chest, the shoulders. Reach up tall and let's just go big sweeps to the back. Don't hit the wall back there. There you go. Big sweeps to the back. You want to come a little bit closer to me. Then everyone can see you on Instagram, right? I know you want to be seeing. Yeah. Okay, get four. Three, two, one. From here, feet are shoulder width as part. Go right to squats. Down and up. Starting to warm it up. Okay, you guys, today's workout is going to be really fun. I'm going to explain the format to you so you know what to expect. It is broken down into six circuits. You have three exercises per circuit, 30 seconds per exercise. Whoo. It's going to be a hard hit workout, but I'm going to give you modifications for every fitness level you got. 4. Nice. 3. Stand tall in 2, 1. Let's go. Reach up tall again. This time, swim to the front. Bomb socket joints. We're doing shoulders, chest, legs. We're going to hit it all. Upper body, lower body. You got 4, 3, 2, 1. This time let's just go Step back to lunge. So right foot forward, left foot back. Go to lunge and then reach overhead with your arm. Other arm, step forward. Switch it out. Step back to lunge. Fine. Take out the wobbles. Reach and reach. Open up these hip flexors. Just keep going. Your pace, your tempo. Big reach and reach. Find some balance, find some stability. We're going to do squats, we're going to do lunges. We're going to hit the upper body. I'm going to show you. Yes, you can do an upper body workout with just your body weight. If you got a partner, there'll be a partner exercise. If you don't have a partner, make sure you're close to a wall. All right? Stand tall. You good on those? I'm good on those. We're going to do rainbow squats. Actually, it goes like this. Left leg comes in, right leg goes over squat. Stand up, wait for you to catch up. Right leg, left leg, squat. Stand up. Up and over the chair. Up and over the chair. Whoo. These can make you feel kind of, like, funny and uncoordinated. Really good to open up the hips. Hop, hop. I did that backwards. My bad. Here we go. Up. Hup. One more to your right. Let's go. Finish it. I did that backwards again twice. Alright, let's check it out. Jacket. Jacket option. Right here. Tap it, tap it. This is low impact, okay? This is high impact. Nice. You got it. Give me eight. Seven, six. Knees to the front in four, three, two, one. Pull up. Go right and left, right and left. Squeeze that core tight. Pull those knees up. Nice. Right there. You got four butt kicks in three. There you go. Two and one. Heels to the glutes. Get them up, get them up, get them up, get them up. Run it, run it, run it. Open those quads. Open those hip flexors. Start to get that blood pump in. There you go. You got 8, 7, 6. Back to squats. Fast tempo in 3, 2, 1. Take it down, hook down. Hoop opportunity. Stay here. Fast buzz. Option me. Give me that little baby. Hop, hop, hop. Get ready to leave the ground today if you want to. You got choices, you got options. You got 5, 4, 3, 2, 1. We'll go ahead and do one more warm up. You can go that way, I'll go this way. Plank walkouts. Love a good plank walkout. Hinge over. We just appeared off the Instagram screen. We're coming back. There we are. Plank walk out. Walk your hands out. Find that plank, walk back in. Tap the toes. Stand up, Squeeze the butt again. Hinge. Forward, forward, fold, walk it out. High plank, walk it back in. Tap toes, stand up, squeeze the butt. Open up those hammies, warm up that core, warm up those shoulders. Nice work walking back in. You got one more walk out. You're gonna hold that high plank, okay? Hold that high plank. We gotta get a nice warm up in you guys because we're going right into this step. One foot outside, one hand. Doesn't matter which one. Windmill down to the sky. Favorite stretch, Open that glute, open that chest. Set it back down, step back. Right here you got two push ups, knees or toes. Down, up, down. Hold your plank. Step the other foot outside the other hand. Windmill it out. There you go. That feels good. Step it back down. Hold your plank. Mountain climbers. Slower, fast. Drive your knees towards your chest for 8, 7, 6, 5, 4, 3, 2. We're gonna finish with a couple slow burpees. So step your right foot, your left foot, stand up, take it back down. Step, step back, step back. One more slow. Then you get three fast, right here, three fast burpees. Jumper step for one. Yes. Two, three. Let's just say, you know it's going to be a spicy workout if there's burpees in the warm up, right? Grab some water. We got our electrolyte water. Effer hydrate. Thanks to now. You're right, my cat wasn't all the way on. Could have been dangerous, you guys. She played a joke on me. Didn't put it all the way on. It spilled all over, right? All right, you guys, like I said, six circuits, okay? Six circuits. Three moves per circuit, 30 seconds per exercise. Then you get a 30 second break. So it's one minute and 30 seconds of continuous work. Okay? We're gonna build into it. You're gonna raise your heart rate. Then you get 30 seconds to recover. Repeat it, move on. We're starting on legs. I'm going to show you your first three moves. First circuit is squats. So it looks like this. I'll show you from the side for this one. Squat with a calf raise at the bottom. So squat lift lower, stand, squat lift lower. From there you go right into squat jumps. You know what a squat jump looks like right there? You go squat jumps option. Take the jump out, just do squats and then go sumo squat. Front, back, heels in, toes out. Option A, walk it up, walk it back option. Option B, hook, hup. Tiny hops, front and back. Are you ready? I'm restarting that timer. Squat with a calf raise. You're there in four, three, two. Let's go. So it's down. Lift the heels, lower them, stand up tall, knees out, chest up. Calf raise is an option. You can always just hold the squat at the bottom down lift, lower the cigarette, Warm up for the calves, the hip flex, or the hip flexors, the ankles. Because you are going to jump in 10 seconds. Squat jumps. 30 seconds of squat jumps. Are you ready? You're there in three, two. Let's do it. Come on. 30 seconds. You get to choose. You can keep it low, just little baby jumps if you want. Those, you can go big, big high jumps. Or you can take the impact out and go rapid air squats. Come on. 20 seconds left. Yes, you can. From here we go right into those sumo squats. Heels in, toes out. Walk it or jump it. Four. Come on. Ten seconds. Let's go. Finish. Finish. You're awesome. Final five, four, three, two, one. Sumo heels in, toes out, right into it. Let's go. Option A, up and back. You walk it up and back. Option B, then you hop up, back, up, back. How low can you stay in those legs? How low? Low, low. Come on. 15 seconds, then you get a 30 second break. It's coming for you. Legs on fire. Five. Oh. Five. Four, three, two, one. 30 second rest. Then we repeat it, you guys. 30 second rest. Repeat. Starting squat. Calf raise. Told you. This is bodyweight hit. That is high intensity interval training. You get to choose your pace. Five seconds, catch your breath. Back on squat with a calf raise. In three, two. Let's go. Down. Lift lower, Stand. Squat hook and stand. There you go. Come on. How long do you think before Bella makes us get her out of her crib? You're moving again. How long do we got? What do you think? Halfway. Halfway. Fears back down. Okay, you guys, 10 seconds here. Then right into those squat jumps. Squat jumps, make them big or small. In three, two. Let's go. Squat jumps. Come on. 30 seconds. Yes, you. Can you do anything for 30 seconds? Break it down one rep at a time. I should mention no music here. If you need pump up jams. If you need pop up jams, crank up your own music. Come on, Bella. We got sumo squats. Then we'll come get you. 10 seconds here. 10 seconds here. Sumo squats, that's where you go. 5, 4, 3, 2, 1. Simple squat, heels in, toes out. Option A, that walk, that walk. Option B, tiny hops. Up, up. How low can you get those legs? Come on, you guys. One minute break between circuits. That one minute break is coming for you. Ten seconds. Ten seconds, you got Bella. All right. Ten seconds, final five. Four, three, two. You're up. One minute break. One minute rest for you guys. I'm gonna show you your next three moves. Upper body. Okay. Upper body. Plyo, push up. I'm gonna do these for my knees. Okay? Plyo, push up. Option A, normal push up. Option B, push up. Clap in between. Clap in between. Or just leave the ground. Leave the ground. Or standard push up. Then I'm going to show you going to a plank. I'm going to do this with Tim. If you don't have a partner, grab a wall. Push your arm into the wall. Push. Hold your core nice and tight. Push, push, push. Set it down. Push, push, push. Set it down. And then we go Jack punch. Up, out, up, out. 30 seconds. Put her downstairs. Yeah, let's try that. All right. We'll see how she does downstairs with Brody. Good luck, everybody. Okay, your moves are plyo, push up on the ground. Plyo, push up. In 3, 2, 1. I'm on my knees, so the option is normal push up. The option is clap in between. The option is just push till you leave the ground. I'm going with push tall. I to the ground from my knees. 30 seconds. Whoo. Come on. Hello, chest. Hello, chest option. Just do a normal push up knees or toes. Hold your plank. Hold your plank. Shoulder press with your partner or your wall. In three, two. Those are hard. One. Okay, can you back up? Go to plank. Plank. Push your palm to my palm. Hold. Now you gotta push it and hold. Sorry, I wasn't even. Directions. Hold for 3, 2, 1, switch. Hold for 3, 2, one, switch. Nice work, you guys. Halfway. Halfway. Nice. You're up to jacks. Jacks are where we go. If you don't have a partner, you're grabbing a wall. What did you say? I told him we were gonna do this move. He's like, I'm gonna push you over. Come on. Final four. Three, two, one. You're up. Jacks, right here. Punch up, punch out. Punch up. Punch out. Up out. Hup, out. Hup. You want low impact. Tap it, tap it, tap it, tap it. Come on. Final 20 seconds, right here. Push that heart rate up. Up, up, up. Yes. You got it. Finish. 10, 9, 8, 7. Woo. Come on, final five. 4, 3, 2, 1. 30 second break. Repeat it. Okay, now you know we're doing. You can do it better, right? Plyo, push up. Which? Holy bananas. I'm gonna go as long as I can, then just go to a regular push up. Plank, push, wall or partner and jack upper body with just your body weight. 10 seconds. How's you doing? Good. We're good. All right, push ups. Plyo. Push up in three, two, let's go. So that option to clap, that option to just push till you leave the ground, that option to just do a standard push up. Hello. High intensity upper body training, right? Whoo. Come on. Halfway. I'm going to standard push ups. I got nothing left for me. Push ups. Yeah, Tim. He's a push up machine. Come on. 10 seconds, you guys. 10 seconds and then it's a plank with a partner or a wall. You're there in 5, 4, 3, 2, 1. Plank. Plank. Blank partner, wall. Here we go. Push. Hold for three, two. Switch it up. Push. Hold for three, two. This is core and shoulders. As that arm goes up, you feel your obliques fire. You should feel your shoulders. You should. We should be a little bit farther apart and going for straight arms. But we're working with the space we have. You guys hold for three, two. Come on. Four seconds here, then you're up for jacks in three, two. You're up for jacks. Here we go. Up, out. Up, up, up. 30 seconds. Get a one minute break after this. Push it, push it up. Push it. Come on, right here. Yes, you can. Let's go. Come on, Come on. Keep moving. 10 more seconds. 10 more seconds. Punch up, punch, punch out. Shoulders. Come on, shoulders. Triceps. 5, 4, 3, 2, 1. One minute break. One minute break. Grab some water. Let's see who's down with us. Hi, Holly. Hi, Chelsea and Allison over here on Instagram, Christy Squirrelfit. Hey, how you doing? I don't know your name, but. All right, you guys. Show you your next three moves. We go lunges, okay? Right leg forward, left leg back. Option A, lunge, knee drive. Lunge knee drive. Option B, plyo up, down. 30 seconds there, and then you go lunge, knee. Find your balance. Single leg, deadlift. Tap the opposite toe up, lunge and deadlift. Then we go. Good old split jumps. Switch it out. You got 10 seconds. Plyo. Lunges. Right leg forward, left leg back, lunge, knee, drive or plyo. You're there in three, two. Let's go. Down drive, down, drive. Tap it. Can you tap the floor? Can you tap the floor? That low impact option. Take the jump out. Just add the Knee Drive is 30 seconds here. Power. And then you're gonna catch your breath on the next 30 seconds. Lunge. Deadlift. 10 seconds here. Come on. Yes, you can. Let's go. Stay with it. Come on. You got 5, 4, 3, 2, 1. Keep that right leg Forward and burn into it. Lunge, knee, drive. Find that balance. Tap the toe. Deadlift. Stand up. Here we go. Lunge, knee up. Single leg, deadlift. Knee up, Lunge. Yep. Catch your breath. 10 seconds here. This is the same leg you just use. Right leg is always forward here. We'll switch next time through. Come on, you got five, four. Split jumps in three, two. Let's go. Switch it up. One. Legs on fire. Switch, switch. 30 seconds here. Okay, this is high impact. You got low impact. You step back to lunge. Lunge, lunge, lunge. Choose your level. Okay, you guys? Halfway, halfway. Come on. Legs on fire. You gotta earn it. 10 seconds, you're in the final stretch. 30 second break in 5, 4, 3, 2, 1. Right. That's a burner. 30 second break, same three moves. Other side. Left leg forward, right leg back. Whoo. That's a holy bananas right. Okay, ten seconds, you guys. Ten seconds. Left leg forward, right leg back. Play a lunge in three, two. Let's go. Tap it down. Option, knee drive, option. Give me the hop. You get to decide. You are 30 minute workout today, you guys. You are 30 minutes, best effort. That's what we want. Circuit number three. Halfway done. After this, we go back to upper body. Come on. Ten seconds. Lunge, Deadlift, Lunge. Deadlift. In five, four, three, two, one. Here we go. Lunge, knee drive, Deadlift, up. Find that balance. Lunge, drive, tap. If you need to find your balance, man, find that focal point on the floor. It's harder when your heart rate's elevated. Your muscles are shaking. Come on, let's go. Split jumps in 5, 4, 3, 2. Last time. Here we go. Split jumps. Come on. 30 seconds. You get a one minute break after this. Yes, you can. Mostly talking myself right now. Come on. Halfway, halfway. What do you got? Just keep moving. One rep at a time. Final time. Stay in it. Don't quit. Not now. Come on. Last five, four, three, two. Out. Nice work, you guys. That's tough stuff. Okay, one minute rest, back to upper body. Notice how he goes off screen to help him Puff. Just making sure girl's not flat on her face. Making sure Brody's not tormenting Bella. Next three moves, upper body, triceps. Let me show you. From the side. Tricep, dip. Right here. Bend, extend, option. Add the kick, kick if you want it. And then you go. Option A, wood chops it up. Option B, total body roll up option. That's your second move. Last move, army crawl, you're in a plank. Down, down, up, up, down, down, up, up. Grab a Towel if you need one. Okay, guys, triceps. Triceps, you're on in three, two. Let's go. Option dip and kick if you want it. It's strength. You don't have to go fast. Elbows shoot straight back. Shoulders are out of the ears. Butt is lifted. Bend, extend. Triceps, that's the back of the arm. Adding that kick adds the core. 10 seconds here. Option A, wood chop, sit up. Option B, total body roll up. You're there in 5, 4, 3, 2. Let's go. Total body roll up right here. All the way back, all the way up. Jump at the top if you can. Option I'm gonna show you that's too hard for you because that's a lot of core string. Wood chop, sit up, sit up. Arms go overhead. Chop like you're swinging an axe with your arms. 10 seconds here. 10 seconds. Finish it from here. Army crawls in 4, 3, 2. Grab your sweat towel. Are you good that way? You want to go the long way? Long way. Okay. Come on. Arm curls right into it. Let's go. Down, down, up, up. Shoulders, chest. Triceps. Need a modifier. Drop, two knees. Okay, down, down, up, up. Options always knees or toes. Come on. Hip, Stay square the ground. 10 seconds. 10 seconds. 30 second break. It's coming for you in five, four, three, two. You're out. Okay, gonna do it again. This is tough stuff, right? Yeah. 1 minute and 30 seconds of work consecutively and hiit training. It's hard for his watching frozen little melody from into the unknown. If you're listening close. 10 seconds, frozen one. Lindsay, triceps. What? Frozen one. Frozen one. Sorry. Triceps in three, two. Let's go. Tricep dip option. Add that. Kick, kick. Come on. 30 seconds. Get 30 seconds here. 30 seconds, let's go. Let's go. Dip in, kick. Dip and kick from here. Wood chop, sit up or total body roll up. Fingertips face my butt. 10 seconds. Come on, let's do it. Total body roll up in four, three, two. Let's go. All the way down. Come on. Hey, there you go. Hello, core. Right, you know the option. You can take the wood chop, sit up option. You can always use your hands. You're working on this. Total body roll up. Use your hands to help you. I did that when I was really postpartum for sure. Use your hands and then slowly take the hands away. Progress. Come on. Five seconds, army crawl in three, two. Grab your towel arm and crawl. Find that plank position. Start in high plank, drop to low plank. Right. Back up hip, stay square to the ground. Come on, you guys. That one minute rest, it's coming for you. And then we're on circuit number five, which is really spicy. Come on. 10 seconds. 10 seconds. Yes you can. Let's go. Last five, four, three, two and one. One minute break. You guys are awesome. 17 if you did the warm up with us, 17 plus five minutes into this workout. You guys are awesome. Grab some water. Okay, Two circuits left. Two circuits left. I'll tell you what they are so you can mentally wrap your head around it. Because that's what I like to do. Okay, Circuit number five. Do not turn this off. Do not turn this off. Burpees, a lot of variations, three moves. Circuit number six is core. Okay, burpees and core burpee, circuit. You step for the side for a second. Bound burpee, hop back, bound burpee, hop back. Okay, you can walk up, step back. That's low impact. Number two, burpee with a five second squat hold. So it looks like this new burpee, hop up to the low spot. Hold for action. Three. Hold for three, two, one. Down, up, hold for three. Okay, move number three. All out burpees as fast as you can for 30 seconds. How do you guys feel about it? You excited? Woo. Tim is, Tim is. There's no hiding my excitement about burpees for a minute. This might be his last live workout ever. You guys enjoy it? Okay, Bound burpee, hop it back. You're there in five, four, three, two. Let's go. Bounce, burpee, hop back. Bounce burpee, hop back. 30 seconds. Okay, I'm going to show you low impact next. Okay, I'm hopping back right now. Your options are you step up. Okay. Step or jump back, walk back. Lot of options. Come on. 10 seconds here. 10 seconds and then you got a burpee with a 3 second squat hold. Okay, here they are in 5, 4, 3, 2. Let's go this way to the camera. So burpee, hold at the bottom for 3, 2, 1. Give me that burpee, burpee, hold at the bottom for 3, 2, 1. How low can you make the legs? Hold at the bottom for 3, 2, 1. Catch your breath here. Did you guys know it's coming? 2 burpee. 10 seconds and it's all out burpees, your pace, your tempo, you want to go to the camera, you want to go to the side this way. Okay, you're there in four, three, two. Let's go. I'm going chest to four. Clap at the top if you can. Come on your Pace your tempo. Your option is always step back, step in, stand up. 30 seconds. All you got, 20 left. Come on. You gotta earn the 30 second break. This is the part where it's hard. 10 seconds. Yes, you can stay with me. Come on. 5, 4, 3, 2, 1. 30 second break. Do it one more time. One more time and you're done with burpees, right? One more time. You guys are so awesome for doing this workout. You. Yes. Halfway on that rest. Bomb, burpee, hop it back. Bomb, burpee, hop it back. You're there in five, three, two. Let's go. Bounce, burpee, hop back. There you go. Bound. Burpee, hop back. Nice work, you guys. Bounce, Burpee. 30 seconds. Right here. Come on. Yes, you can. One rep at a time from here. Burpee, three second squat hold. You're there in 10. Come on. You got it. Stay in it. You're so sticky strong. 5, 4, 3, 2. To the camera. Let's go, Burpee. Hold for 3, 2, 1. Burpee. Your legs should be on fire, you guys, come on. How low can you get? Halfway. Halfway. Let's go. From here, it's all about burpees. 10 seconds. Yes, you can. You are so strong. Final five, four, three, two. All out burpees. 30 seconds. Come on. One minute break after this. Yes, you can. Just move at a pace you can stay with for 30 seconds. 20 left, 20 left. Whoa. Let's go. Come on. I want you hands on knees. Recovery mode in 10 seconds. Whoo. You got it. Stay in it. Everyone's got one more burpee. One more and out. Holy bananas. That was it. That was where that was supposed to go. The holy bananas. For today's workout. Insert there. Okay, guys, one circuit left. One circuit left. Okay, core. Not your traditional core. Well, Brody's holding her. Go ahead, go. Okay. Okay, guys. Oh, man. Okay, core. Tell mom to focus when her six month old is being held by her three year old. Okay, here we go. Explosive slam move number one. 30 seconds per move. Same thing. My hands come clapped together a fist. Like I'm holding one of those battle ropes. Okay, Take a narrow stance. Squat. Looks like this. Swing chop, swing chop, swing chop, swing chop. That's move number one for core. Getting all that rotation. Move number two, fast quarter turns. Twist, twist, twist, twist. Move number three, sprinter, sit up, go long. Knee to elbow punch. Need elbow punch. Okay, starting with those explosive slams. Slams, you guys. Core two times through. This is it. Let's go. Let's go. Explosive slams. Make that fist with your Hand, right. You're on in 3, 2, 1. So it's down and around, slam it. Down and around. Slam. Outside the leg, inside the leg, outside, inside. Come to the toes each time you slam. Boom. Toes down, toes down. Up to the toes at the top. Slam it up. Down, up, down. Let's go. Down. Come on. Low impact cardio hit. Come on. Yes. Final five. Four, three, two, one. Quarter turns, fast. Up, up, up, up. We got a surfboard, a whiteboard. Boom. Hit it, hit it. Keep that core tight. Boom. Boom. Up, up. Come on. Yes. Let's go. 10. Come on. 8, 7, 6, 5, 4, 3, 2, 1. Sprint your sit up. Take it down. Here we go. Sit up and punch. Opposite knee, opposite elbow. Boom. Boom. 30 seconds. Boom. Boom. Come on, finish it. Yes. How we feeling? How you doing, Tim? Good. 10 seconds. 10 seconds here. Boom. Exhale to set you up. Come on. Final five. Four, three, two, one. You're out. All right, guys, same three moves. Last time. This is it. Last one minute 30 seconds of work. You in, you in. Come on. One minute and 30 seconds. You got 15 seconds rest on the break. Starting with explosive slams. Make that fist with your hand. Come to the toes at the top. Slam it down hard. You're on in four. Three, two. Let's go. Outside the leg, inside the leg. Outside. Boom. Outside. Boom. Outside like you got that big battle rope. Boom. Boom. Come on. Core, low impact. Hiit. Cardio. Yes, you can. Come on, let's go. 10 seconds here. 10 seconds, fast quarter turns. That's where we go. You're there. Hit. 5, 4, 3, 2, 1. Let's go. Quarter turns. Come on. Up, up, up, up. This is it. This sprinter, sit ups. Come on. Yes, you can. Light on the toes, fast on the feet. Come on. Turn that corn. 10 seconds. Let go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Sprinter, sit up. Come on, come on, come on. This is it. 30 seconds right here. Finish. Talk about a hard 30 minutes together, you guys. This is it. Come on. It's 30 minutes. It's intense, but then you're done. And you continue to burn all day. 10 seconds. Finish it. Let's go. Put it on. 5, 4, 3, 2, 1. Whoo. We made it. We made it with a crying baby. For the most part. We did. Been checking the kids. Quick, we're going to stretch it out. I'm going to go. Let's go. Up and over. Actually, let's go. Tabletop. Tabletop. That heart rate is high. You guys are so, so awesome. Thank you so much for joining us. Workout. I realize we're over 30 minutes if you got to hop off. Thank you for joining us. It's going to stay live here on Instagram for 24 hours and then it's going to be live on Facebook forever. And we're gonna get this on the blog too. And YouTube for you guys. Again, huge thank you to Now NowFoods.com, our brand partner for this workout, making it possible for you guys to work out at home for free. Tim is a NOW ambassador as well as I am. We consume a lot of their products. Today's focus is the upper hydrate electrolyte tablets. Great for summer that's coming up. Also great for staying hydrated at home during the quarantine and tasty and tasty flavor to water. Okay, we're gonna stretch it. Okay. Okay, tabletop right here. Drop your belly. Lift the chin. Cat, cow. Let's go through a little spinal flow. And then pull the chin towards the chest. Tuck the spine up towards the ceiling. Round it out, just flow through a couple your pace, your breath. Nice work, you guys. Like I said, you can find more info about NOW in their natural product line@nowfoods.com One more. From here, find that neutral spine. Tuck your toes under. Send the hips up and back. Find a down dog. That should feel so good. Pedal out the heels. Awesome job, you guys. This is a hard 30 minute workout. I'm curious what my heart rate says. Yeah, you guys, we crushed it. That's over 30 minutes and hard. Pedal it up big. Inhale up onto your tiptoes. As you exhale, melt your calves into the mat or the ground. Just push it back chest towards the thighs. That feels really good. Right? Send the right toes long, send the right toes long. Step through low lunge. Rise up to that low lunge. Drop straight down on that back knee. Crescent moon. From here, tuck your tailbone. Just stretching out this hip flexor. Option to grab the arm, reach up and over. Open up that hip flexor. Hello. That feels good. Right back to center. From here, hands frame the foot. Stand up. Shorten your stance. Pyramid pose. Stretching through that front right hamstring. Keep your hips square ahead of you. Feel that nice front hamstring. Relax the neck and shoulders. Release the tongue from the roof of the mouth. Holy bananas. That was a tough one, you guys. Saturday workout in the books. Nice work. Clap the hands. Step back down dog. Pedal out those feet again. This time, left toes go long. Step through low lunge. Rise up. Crescent lunge. From here, drop straight down on that back knee. Tuck your Pelvic floor. Tuck that hip flexor under. Option to grab the wrist up and over side stretch for that hip flexor. A lot of squats today. A lot of squat jumps. A lot of planks. You guys are awesome. Back to center. Frame that front foot. Pop it up. Pyramid pose. Shorten your stance. Stretch through that front hamstring. Push those hips back towards the wall behind you. Relax neck and shoulders. Feels really good, right? Step the feet up to meet each other. Grab opposite arms or elbows. Ragdoll pose. Let it all hang heavy. Lot of stress in the house these days. If you're home with littles, this pose, two deep breaths right here does a lot for your mood. Bend those knees. Roll all the way up. When you get to the top, give me shoulder rolls. Up, back and down. Right where we started this workout. Let's finish it. Up, back and down. Big inhale. Reach up nice and tall. Drop the arms and just flap the wings. Flap it out. You guys are so awesome. Thank you so much for joining this live workout. If you couldn't catch the live show, make sure you come back. Give it a try. It's going to stay live here on Facebook and it's going to stay live on Instagram for 24 hours. Thanks again now foods for making this possible. We love you guys. Happy quarantining. Have an awesome Saturday.