30-Minute HIIT Leg Workout (No Equipment) | Zero30 Day 6

Welcome to 00:30, your zero equipment 30 minute full body workout program. I'm Lindsey Baumgren and today I'm leading you through a 30 minute lower body hit. We're calling it a lower body burnout because that's what it's going to do. You have three circuits. Each circuit has four moves. Strength hit, strength hit. We're alternating putting the two together. It's going to be work time is going to decrease and rest time is going to increase as we go through the workout. So your first circuit is 45 seconds of work, 15 seconds of rest. You could call it the hardest circuit, but I don't know. Your Last circuit is 30 seconds of work, 30 seconds of rest, but the moves are pretty intense. Your circuit in between is 40 20. So your work time decreases, rest time increases, but it's going to be fire for that lower body. I'm going to show you high impact and low impact modifications along the way. You get to decide what works for you. Today we're going to hit it all from squats, lunges, sumo squats, you name it. We are going to burn out the glutes, the hammies, the quads, the thighs, the calves, the inner thighs. We're going to get it all. So let's get ourselves started with a nice warmup. Like I said, this program's all body weight, right? So we're starting with our body weight and we're using our body weight throughout the entire workout. We're gonna go with squats right away. Grounded through my heels. Chest is up. Just sitting right back into squats. Today is all about the legs, all about that lower body. We are going to burn it out. Pairing strength exercises with powerful plyometrics if you're able to leave the ground. Otherwise, I will give you some low impact power options as well. This workout is for everybody. Come on, you can do it using just your body weight. Let's go chest up. Weight in the heels. You got four. Hold high. Three. Nice. Two and one. Let's walk those feet in. Alternating knee hugs. So you're just going to pull, pull for two. Pull, pull. Wake up those hip flexors. Get them involved in this workout. Right? We are hitting it all. Like I said, glutes. We start on squats, then we go to lunges. One more each way. And then we finish with some powerful combo moves. Let's take it to the back. Reverse it. Two pulls. Pull, pull. Open up the quads. Pull, pull. Pulling that heel towards my glute. Transferring weight from foot to foot, Finding that balance right we'll do some unilateral movements. That means a move on one side of the body. And then we'll do some moves where both feet are on the ground. Even it out. One more each way. Nice work. We're going to go back to square squats. This time, add internal hip rotation. So squat, tap your inner heel. Squat, tap the inner heel. Internal hip rotation. Open up the hips. Opening up the hips gives us better range of motion in our squats and lunges today. And that's what we're looking for. Good range of motion. Striving to get my hips down in line with my knees on those squats. Can you get a little bit lower with each squat today? Come on. Nice work. Right here. You got four. Nice. Three, two, one. Let's step it nice and wide. Take it to a sumo squat. Heels and toes out. Tap the ground. Reach it tall. Tap and reach. Pushing those knees away from the body. Sitting the hips down. Can you get the fingertips to the ground? Keep that chest up. Nice work. Nice work. Down and up. Today's workout is all timed intervals. You can always move slower or faster than me. We're not counting reps, we're pushing reps in time. So how many reps can you get in that timed interval? Four. Nice work. Three, you're gonna hold low in two and one. Let's hold it low. Let's go for alternating heel pops. Pop the heel, pop the heel. Working on calf ankle mobility, if you want to leave the ground today, you're going to use your calves and ankles to jump to power you up. You have four. Three, two, one. Stand tall and give me a nice wide leg forward fold. Let it all hinge over. Hang heavy. Stretch out that posterior chain. Open up those ha hamstrings. Nice. Walk your hands over to one side of the body. Hands inside the feet, taking a nice low runner lunge, dropping this hip towards the ground. Easy twist. Nice work. Set it down. Plant the hand. Step back. Other side. Right here. Easy twist. Opening up those hips again. Range of motion and mobility. One more each way. Nice work. Drop those hips. Open them up. Step it back. Other side. We're going to finish one more round of squats, and that is your warm up. Step your feet up to meet each other. Back to center. Squat it out. Here we go. Down, up. Can you move a little bit faster? Move a little bit faster for me. Start to raise that heart rate. You're gonna have options to really raise that heart rate if you want to throughout this workout. Let's go. Four, nine, three. Two, one. Walk it off you arm. Let's do this thing. Circuit number one. 45 seconds of work, 15 seconds of rest. All about the squats. Squats. I'm going to show you move number one. I'll walk you through the next exercises as we go. Move one is a good old squat. That air squat we did in the warmup. Option. Add a calf raise at the top. Squat, power through. Squat, power through. Option to pop your heels off the ground if you choose. Are you ready? Four moves. Strength, power. Strength, power. Squat it out. Here we go. Set those feet up. Shoulder width, distance apart or a little bit wider. Shoulders stacked over hips. Big inhale. Roll those shoulders down and back. Start this workout. Squats in three, two. Let's do it. Squat, hook. So that calf raise, completely optional. You decide. Maybe you add it today, maybe you don't. Okay, Popping those heels off the ground, driving up. Squeeze, squeeze. There it is. Okay. Up and up. Nice work. Big exhale, inhale, down. Exhale, power. Powering up onto those toes, working the calves. Ankle mobility. Good range of motion here. Because we're going to go into squat jumps next. You're going to get a 15 second rest and then I'm going to show you what a squat jump looks like. 10 seconds. Come on. Yes you can. 10 seconds here. Finish these squats. Legs are getting nice and warm. Woo. You got it. Let's go. Three, two, one. More squat. Because you can walk it up. Double squat jump. Okay. Looks like this. Small, big, small, big. Your options. Stay small, stay small. You decide. Whoo. 45 seconds. It's gonna burn. Three, two. Let's go there. Small, big, small, big. It's a double. So it's loaded, then it's big. It's loaded and then it's big. It's loaded, then it's big. Your option, stay here. Baby squat. Baby squat. Can you leave the ground? Just a little pop, little pop. You're gonna feel that fire. Rebuilding. Come on. I'm joining you. Let's go. Little and big. Little and big. Raise that heart rate. Feel the fire. You feel the quads. That is the top of your thighs. Because you're staying in that loaded squat position. It burns. It burns. Come on. Yes you can. 10 seconds. Let's do it, team. You're in it with me. Come on. Finish. You got 5, 4, 3, 2 and you're out. Walk it up. 15 seconds of rest. 80, 20 squat. 80% of the weight is in my right leg. 20% in this popped left toe. Squatting. 80, 20. Squat in 3, 2. Let's go. Down, up. 80% in this right leg. Heels on the ground. 20% in this left toe. Toe is popped. It's a staggered squat. If you're going to get into some of those unilateral exercises, really focusing on one side of the body, that's what we're doing. Trying to dig into that right glute. Getting nice and low. Chest stays up. Sit back, stand tall. Squeeze through that right butt cheek squeeze. Every time you stand up, think about making a fist with that front right butt cheek. Squeeze it. Come on, squeeze it. Nice work. You guys finish here. You got five, four, three, two, and one. Walk it off. All right, you ready? Front lunge, squat jump. Just. Just. Let's say you're going to stay on this right leg. So just my left leg is going to move. Front lunge, squat jump. Front lunge, squat jump. Stepping forward, just on that left leg. In three, two. Let's go. Front lunge, front lunge. Hup. You want options? Here it is. Squat, lunge, squat, lunge, squat. Okay, how do I make this more powerful? I pick up my pace. Low impact, you pick up your pace. High impact. You drive power through that. Squat jump. Come on. You are going to get a lot of squats and lunges today, you guys. A lot of squats and lunges. Why? Because they work. They are efficient way to train the lower body. Come on. 10 seconds. Yes. Yes. Let's go. Push it, push it. Come on. You got this. In at 5, 4, 3, 2, and 1. Walk it off, walk it off. Grab some water. 15 seconds of rest. From the top. Squat calf raise. Do it twice. You know what the moves are. Can you do them a little better? Squat calf raise. You on in three, two. Let's go. Those work, those rest times, that 15 seconds goes by really fast, doesn't it? Like I said, this is your hardest circuit. 45 seconds of work. 15 seconds of rest. Your next circuit, we will decrease work time by 5 seconds, increase rest time by 5 seconds. If you're thinking, no way I'm going to survive this workout, the work time and the rest time, they decrease and increase. So it gets better. You can do it. You were made to do hard things, you guys. You were made for this. You're powering up to those toes. Do you feel those calves? They're burning. Come on, finish it. 5, 4, 3, 2. Walk it up, walk it up. Squat jumps. One small, one big. What I call a double squat jump. Okay, one small, one big option is always to keep it small. Come on. This move is challenging. And it's hard, but we are knocking it out in the first circuit. You're there in three, two. Let's go. Baby big, baby big. So you're staying loaded on that baby squat jump. Just getting those feet, barely the leave the ground. Let me get a small stack of paper under those toes and then really explode up. I want a small stack of paper and then I want a whole ream of paper. A small stack and then a full ream. Come on, come on. Your option is always here, baby, baby. Is that too much for you? Rapid air squats. Come on, push it. You got to push it. High impact or low impact? Right here. You're pushing heart rate. You're pushing cardiovascular endurance. 10 seconds. 10 seconds. What do you got for me? Yes, you can. Yes, you can. Let's go. 5, 4, 3, 2. You're out. Walk it off. Nice work, you guys. Squat jumps, man, never get easier. You're just getting stronger. Okay, 80 right here. Left leg, 20 right toe. 80, 20 squat in three, two, go. 80, 20 squat. 80% in my left leg this time, 20% in my right toe. Squatting it out. I always say, when in doubt, squat it out. Right? Squats. They stuck with me when I was pregnant. Postpartum now, a year postpartum. Coming at you strong. Squats are the name of the game, you guys. Squats, they work. They build glute strength, hamstring strength, quad strength. Come on, keep that chest up. You got this. You got this. 10 seconds. Here we go. Finish it. Come on, come on. Nice work. Let's go for five. Four, three, two. Give me one more because you can walk it off. Walk it off. All right, ready? Front lunge, front lunge. Just my right leg lunges and a squat jump. You get a one minute break after this. Earn it. Let's go. Earn it, earn it. 3, 2, let's go. Lunge on the right, explode up. Lunge on the right, explode up. Ok. Lunge and push. Front lunge. I'm powering off that front right. Glute power off. Explode up, down and up. You know the option? You got options. You take up the jump, lunge, squat, lunge, squat. Make it fluid, go fast, push yourself, take up the impact. You can still push yourself. Yes. Come on, let's go. Let's go. One minute break. You gotta earn it. You guys, you gotta earn it. Come on, let's go. You got 10 seconds. 10 seconds. And that one minute break. That water break. It looks so good right now, doesn't it? Come on. 5, 4, 3, 2, 1. More squat to finish it. Out, out. One minute break. One minute break. Grab some water. Circuit one. That is one way to start a workout. Fire. The good news I was talking about. Okay. Circuit two. Lunges and sumo squats. We drop your work time by 5 seconds. Work time is 40 seconds rest time. 20 seconds. Rest time goes up, work time goes down. That's good news for everybody here. Right? Good news. Same thing. Four moves. Strength, power. Strength, power. High impact or low impact? You choose. We're starting on a split lunge. We're going to start right leg forward, left leg back. You're going to hold this stance. Down two, up on one. Down, two, up, down to explode. So it's a low, slow, slow, lower, fast, up. Slow, lower, fast, up. Okay, 40 seconds of work. 20 seconds of rest. You ready? Because you're on in five. Let's go. Front, right foot forward. Back, back. Left foot back. Let's go in three, two. Let's do it. Take it. Down two, up on one. Down two, up on one dot Give me those runner arms. Keep your pace. Slow, slow, power. Slow, slow drive. Slow, slow drive. I'm driving through that front right glute. OK? The weight is in that front right heel. Down two, up on one. Down two, up on one dot OK. Biggest mistake in lunges, we tend to take too wide of a step back. That back knee should be dropping straight to the ground. My hips stay stacked over, over that back knee the entire time. Slow, slow. Power. Let's go. 5, 4, 3, 2. Let's finish it. Come on. Up. Walk it out. Nice work. You know that double squat jump? We're gonna do a double lunge jump. I'm gonna show you from the side. Right leg stays forward, left leg back up. Switch up. Switch. Up. Switch. Okay, I'll show you modification. You take the tiny hop, step up, step back. Okay? Take out the big jump. You decide. Right leg forward, left leg back. You're on in three, two. Let's go. Give me the Huff. The switch. Tiny, big, tiny. Big, tiny. Big, tiny. Like I said, this is a timed interval. 40 seconds of work. Your option, Slow it down. You don't have to move this fast. Your option, two pulse lunges. Pulse two, switch. Pulse two, switch. Pulse 2, switch. Options for everybody here. High impact or low impact. You get to decide your workout. 10 seconds. I'm joining you. Let's go. Finish. Come on. You got this. Push it. Push it. Right here, right here. Four, three, two, one. Walk it out. 20 seconds of break. Okay, two moves down, two to go. Sumo squat, lunge. Heels and Toes out. Squat, pivot, lunge, Squat, pivot, lunge. Okay, makes this move hard. Time under tension. I'll tell you about it. Tell you about it in three, two. Let's go. Squat, lunge. I'm holding the sumo squat low the entire time. Not up here. Then down. Nope, I'm staying low the entire time. That constant tension on the legs, that's what's going to make this 40 seconds hard. I'm pivoting my back. Toe dropping the knee. Pivot, drop, pivot, drop. Okay, you're gonna feel this in the quads. That's right here. The top of the thighs. The top of the thighs are fire. Top of the thighs and inner thighs. That's what we're hitting right here. Whoo. It burns. 10 seconds. Yes, you can. I know it burns. I feel it to you. Guys. Come on, come on. Five, four, three, two, one. Walk it up. Power, power. You ready to finish it? Squat jack, right here. Wide at the bottom, narrow at the top. Wide, narrow. Your option. Step in, step in. 40 seconds. Ready to push that heart rate with me? Come on. One more power move in three, two. Let's do it. Wide at the bottom, narrow at the top. It's a big jack, but you're giving me a full squat at the bottom. A big sumo squat. Nice and wide. Can you get those fingertips to the ground? Can you touch that ground each time you drop it low Impact. You're here. Tap together, tap together. Down, up, down, up. You got it. Come on. 20 seconds. You're halfway. Halfway. Woo. Heart rate. There it is. Hello heart rate. It's climbing right. Come on, let's go. Finish with me. You got 10. 10 seconds. What do you got? Push it. Push it. Yes. 5, 4, 3, 2. Give me one more. Whoo. One more rep. One more rep. I was getting one more rep in. Okay, guys, two times through 20 second rest, repeat it. Same four moves, starting on that split lunge this time. Left leg forward, right leg back. Find it. You're there. In three, two. Let's go. Dropping straight down. Up, down two. Up on one. Slow, slow, power. Slow, slow, power. Down two. Up, down, two. Think about my legs on train tracks, okay? My front leg is on one track. My back leg is on another. Down. Even out that weight. Lower, lower. Explode. Okay, this time I'm driving through my front left glute. That. Talking about making a fist. You're making a fist with your front left glute this time. Let's go. Lower two. Up on one. Down two. Dropping that back knee to the ground. Three Two. You're out. Walk it off. Ready for that? Double lunge jump. Double lunge jump, baby. Big on the big. You switch. You know your modification. Two pulses. Pulse, two, step and switch. Okay, let's start. Left leg forward. Double lunge jump. In three, two. Let's do it, baby big. Switch, baby switch, baby switch, baby switch. You got it. Come on. 40 seconds. You have 40 seconds to find that fire in the lower body. Yep, that little baby jump. Why do we do little baby jumps? Tiny punch plyometrics, you guys. So good for bone density, avoiding osteoporosis, right? A little bit of impact is good. Be kind to the joints. But that little bit of impact, it's good. Builds up that bone density. Come on. Ten seconds. Yes. Yes. You got it. You got it. Stay with me. Finish. Five, four, three, two, one. Walk it, walk it. Nice work, you guys. Two to go. Sumo squat lunge. Sumo squat lunge. Walk it off. This is. This is a lower body burnout. Yep, that's what it is. Come on. Sumo squat lunge. You're there. In three, two. Let's go. Squat, pivot, tap, pivot, tap. Staying low on the legs the entire time, pivoting that back toe, dropping that back knee to the ground. Sumo squats and lunges as I pull my back knee towards the ground. Hello, inner thigh. That is my adductor. My adductor is working. That is my inner thigh. We love inner thighs, right? Women always say, how do I hit those inner thighs? Right here, right here. Come on, join me. Yep. How low can you get? Can you drop an inch for the last 10? Let's go. 10 seconds, let's go. Stay loaded in those legs. Come on. Five, four, three, two, one. Oh, that burns. Oh, it burns. Right here. Those quads. Those quads are on fire. That means you stayed low. Ready for your final move. Squat jack. Jack it or tap it. Wide at the bottom, narrow at the top. You know what comes after this? A one minute break. But you gotta earn it. Come on. Put your money where your mouth is. 3, 2. Let's go, let's go. Earn that break. Push that cardio. Right here, right here. Wide at the bottom, narrow at the top. Keep that chest up. Your shirt says I'm awesome today. I want to see that. Show me your shirt. Show me what it says. Come on. As I jack up, I'm still hitting those inner thighs. Think about tapping your heels, pulling your inner thighs together. This is still engaging those adductors we hit in the last move. Right here. Come on. You can always jack It. Let's go. What would it look like if I said 10 seconds? What could you give me? Push it, push it. Bring it home. Come on. Last five. Four, three, two. And one. Water break. Water break. You earned it. One minute rest. Walk it up. Grab that water. You earned it. You earned it, you guys. Two circuits down, one to go. As promised, your work time drops. Your rest time increases. Circuit number three is what I call dirty 30s. Everything is 30 seconds. 30 seconds of work. 30 seconds of rest. That said, your 30 seconds has got to be tough, okay? These moves are hard and I want you to make them hard. Because this is how we finish our leg burnout today. Right here. You only got to do this circuit two times through. You gotta buy in with me, alright? I like to know what's coming. 30 seconds of work. Four moves. That is what my math isn't good. That is two minutes of work total. Two minutes of work total. Okay, we'll get there. All right. Curtsy with a lateral lunge. That is where we're starting. Okay? Standing on my right leg, my left leg goes curtsy right into a lateral. I say standing on this right leg the whole time. Okay? 30 seconds of work. You with me? Standing on your right leg. Left leg move. Curtsy line lunge, lateral lunge. You're there in three, two. Let's do it. 30 seconds. Curtsy, lateral, curtsy, lateral. Right here. Staying on one side of the body. We talked about those unilateral moves, right? We all have a lazy side. Take note. Which side seems easier to you? Curtsy, lunge. Taking this knee back towards my calf. Knee to calf. Lateral lunge. Hips down, hips back. Hips down, hips back. Okay, so my chest is straight up, slightly hinged forward. Straight up slightly. Hinge forward. Three, two. You're out. Walk it off. 30 seconds. Walk it off. All right, you ready? 30 seconds. We're going to stay on this lateral lunge right here. So I go lateral lunge. Give me a burpee. Oh, burpee. Yep. Chest to floor or not. You decide. One lateral lunge, one burpee. It is gonna be fire. It's gonna be hard, but it's only 30 seconds. You can do anything for 30 seconds. Say it. Come on. Lateral lunge. Right here to my left. In three, two. Let's go. Lateral lunge. Give me the burpee. Hit the deck. Give me the jump at the top if you got it. Lateral lunge, burpee. Hit the deck. Come on. 30 seconds. Lunge it. Hit the deck. Let's go, let's Go. Your options right here. You can just step back, step in, stand up. You decide. Come on. You got 15 seconds. Halfway. Halfway. Whoo. Let's go. Come on. Lateral and burpee. Finish with me right here. Finish. Can you get one more in? You're in the final four. Three, two. We gotta finish it out. Yep. I said 30 seconds, but I didn't say it was gonna be easier. Nice work. All right, time under tension again. Move number three. Find a chair. Ankles and knees to touch. If you're capable, you can always go wider. Go right here. Pulse two, side two, center two, side two, center two. Catch your breath. Step to your right. In three, two. Pulse right here. So. Pulse two, right two, together, two, left two. How low can you stay the entire time? That's the challenge, right? That is the challenge. Come on, come on. Pulse two. Pulse two. Stay low, stay low, stay low, stay low. Let's go. Come on. Feel that fire burning? Yeah. 10 seconds. Don't worry. You're gonna get a chance to shake it out with some powerful plyometrics if you choose. You're there in 3, 2, 1. Walk it out. 30 seconds to recover. Ready for your final move, Your powerful final move. We're gonna move side to side. We're gonna stay side to side, okay? We'll go to our right first. Lat, pound, squat, jump. Bound up, bound up. Your option. Take out the jump, step, squat, step squat, step squat. You decide. We're gonna go to our right. Exhale, go to our left. We've been moving to our left. This circuit. To your left. Lateral bounce. Squat, jump. In three, two, go. Come on, let's go, let's go. 30 seconds, right here. 30 seconds. Find that fire. Come on, come on. Your last move, last move of the circuit. Find the fire. Push it. Yes. Yes. This is where you got to step up mentally. You got to know that you were made for this. You were made to move. Made to move, made to do the hard stuff. Come on. Five seconds. Five, four, three, two, one. I want you to finish that circuit. Hands on knees, gasping for rear, gasping for air. I'm with you. Come on. Don't leave me. We got one more time through. Curtsy, lunge, lateral, lunge. Standing on my left leg, Leg staying on my left leg. Curtsy to lateral. You got 30 seconds. 30 seconds. Stand on that left leg. It starts in three, two. Let's go. Curtsy, lateral. Come on. Curtsy, lateral. What we talked about, okay? With those legs. Hips down, hips back towards that wall behind me. Hips down, hips back, chest up, Slightly Hinge forward. Range of motion looks different here for everybody. Okay, do your best. Forget the rest. You got 10 seconds. Come on. Keep moving. Yep. Heart rate's gonna stay high. It's gonna stay high this whole time. You got it. 3, 2, 1. Walk it off. 30 seconds. Ready for that? Lateral lunge, burpee. Lateral lunge, burpee to your right. Lateral lunge, burpee to your right. One lat lunge, one burpee. Soaking this rest in, baby. Soak it in, because I want you to push on this. 30 seconds. It's got to be a push, okay? Hands on knees. Can you find that for me? That is the goal. We're in it together. You guys in it together. You're on. Let's do it. 3, 2. Let's go, let's go. Lateral lunge. Hit the deck. Come on. Give me that explosive jump at the top. If you got it. Lateral lunge the deck. Come on. 30 seconds. 30 seconds to get hands on these. Join me. Come on. You know your options. Tap it. Step back. Step in. Stand up. You. Do you. There is no shame in the modified game. We are all here to make a better version of ourselves today. That's what we're here for. You do you. Come on. Five seconds. Let's go. Let's go. Finish with me. You got three, two, one more jump. Just cause. Right? You got a healthy body. Use it. Two moves. Two moves. Chair pulse, squats. Find that loaded chair pulse. Two side two, side center, side center. Burn out those legs. One more time on the strength, one more time on the power. You win. I hope so. Come on. Come on. Finish this third 30 minute workout. Strong ankles and knees to touch. Three, two. Let's pulse it. Pulse two side two, center two side two, chest up. Come on. Weight in the heels as you come to center. Can you wiggle your toes for me? There you go. Yep. Come to center. Wiggle your toes. Getting the weight in the heels. Two pulses. Come on. Pulse two side two, center two. Oh, my legs are on fire. That is what you should be feeling at the end of this workout. Yes. Come on. Five seconds. Five, four, three, two. Oh, you're out. Nice work. Okay, you guys. One move. One move. We go to the right. Lateral bound with a squat jump. You know the drill. Take up the jump. If you don't want it. This is your last 30 seconds. Give me 30 seconds that you can be so stinking proud of. 30 seconds. That will make you proud today. Maybe your son or daughter is watching you. Maybe your husband. Let's go. Make them proud. Let's go. Last time. You're there in three, two. Let's go, let's go. Bounce explode. Bounce explode. Come on. This is your last 30 seconds. Give me all you got. Finish this workout strong. You can do anything for 30 seconds. Yes, you can. Come on. You are so stinking strong. So stinking strong. Think it strong. Yep. You're halfway. Halfway, halfway. Come on, team. Let's go. Let's go. Stay loaded. Land soft, land soft. 10 seconds. Yes. Push it. Bring it home. Right here. All you got. Give me five, four, three, two, one. Holy bananas. That's what we say when we rock it through a hard move. Holy bananas. High fives. High fives. Heart rate tie. We're gonna stay standing for a quick cool down. Catch your breath, grab some water. Nice work. So proud of you guys. I can't even talk. That's where we are today. Okay, big inhale, reach up. Big inhale. Big open mouth. Exhale, exhale. Let's go through a couple squats. Let's catch your breath. Big inhale, reach up. Big exhale. Two more. Big inhale, reach up. Big exhale. One more time. Big inhale, reach up. Big exhale. Hey, guys, this is hard stuff, that workout. Not easy. We're going to finish where we started. Two pulse, knee pulse. You're going to hug two, switch it out. Hug two, switch out. Might notice. Got a lot more range of motion, right? My body is warm. Yes, it is. You guys earned this stretch. I am so proud of you. These workouts are so challenging. I write them and I think, okay, I got this. And then I'm in the middle of it, just like you, and I'm thinking, how am I going to survive this? Let's go standing on one leg. Stand on a right leg. Pull your left heel to your glute. Can you shoot that other arm up for balance? Find that balance. Soft bend in the standing leg. Think about tucking your tailbone towards me right there. But we did it. We did it. Let me tell you, we are all stronger for that. Step it down, switch it out. Making it to the end of that workout, that is a good feeling, right? That is a strong feeling going into today. Stronger and better. Nice work, you guys. Step it down. We're gonna go all the way up. Big inhale, heels in, toes out. You're gonna sink all the way down to the bottom of a prayer or yogi squat. My elbows are gonna going to hit my inner thighs and I'm just going to wobble side to side here and shake it out those inner thighs. They worked hard for me today. Two more squats. Hey, squat lunge. They worked really hard. Now, if you feel good about your heart rate, you can plant your hands. If your heart rate's still pretty high, you can stay right here. Otherwise, if your heart rate is good, take your palms to the ground. Send your hips high. Toes face me. Give me a nice forward fold. Let everything melt down towards the ground. Stretching out your posterior chain. That's your hamstrings, your low back. Okay, Just let it all hang heavy. Hold it here. Nice bend at the knees. You're going to roll up one vertebrae at a time. Slow, slow, slow, slow, slow. When you get to the top, give me two shoulder rolls. Up, back and down. Up, back, and down. Awesome job today, you guys. Thank you so much for crushing and powering through this 30 minute lower body burnout. It was a true burnout. I have some stretching workouts also on here. Check those out if you need some more stretching for the lower body. Thank you so much for sweating with me. You can find more of my workouts on this page. Have an awesome day.