30-Minute HIIT + Power Yoga Fusion Workout | Total Body Sculpt with No Equipment

Okay. Good morning, you guys. So we'll just do a quick intro again for everyone who's just joining. I'm Lindsay from nourishmovelove.com. i mostly film workout videos. I'm a personal trainer group fitness instructor, teamed up with Leigh, who's right here below me. And you guys know and love her. She's like, all the great recipes. My favorite is coconut curry crock pot chicken. That's a family favorite in our house. If you haven't made it yet, you absolutely should. Brody's a huge fan, which is awesome because most kids don't eat curry, but they eat Lee's curry, so that's great. And we're gonna do a 30 minute power yoga bodyweight hiit workout. It's gonna be a ton of fun. You can take it at your pace. You're at home. No one cares what you look like or what you're doing. So if a move feels weird, just do your own thing. Okay? So we're gonna start with a nice yoga flow warmup. That's how we're gonna jump into this workout. And then there'll be the option to scale things up if you want to, or keep it low impact. You get to decide your workout your 30 minutes. All right, you guys, are you ready? Give me a big inhale. Reach up nice and tall. Pull that belly nice and tight. Squeeze your glutes. Nice mountain pose. Give me a baby back bend. Just open the chest shoulders. Pull the lats down towards your hips. Reach up nice and tall. You're gonna take a forward fold. That feels really good, right? Just let it all hang heavy. And then from here, you're just gonna go into crouching curls. So you're gonna drop. Lift the heels, drop the butt, Send the hips high. Replant the heels. Just give me a couple of those. So drop your butt, lift the heels off the mat, and then push up nice and high. I'm just gonna start my timer here. I forgot to start it, so I keep track of time. Again, you're gonna drop your butt, lift your heels, and stand up nice and high. Hold here in this forward fold. Inhale, Give me all the way back up to the top. Big mountain pose. Come back up to the top. Now I'm gonna go to the top of my mat and go sideways so you can see me a little bit better. We're gonna do that again. Give me a forward fold. Drop the hips, lift them high. Hold here in forward fold, you're gonna inhale. Lift up halfway flat back, tight core. Let it all fall down. Nice forward fold. From here, you're going to plant your hands to the mat. You have the option to step back to high plank. Or you can always jump back and you can always take high plank down to the knees if that feels more comfortable for you and works for you. So I'm holding here. Let's just go through some plank cues. So we're going to do some planks. So we're all good. It is shoulders over wrists. Core is nice and tight. My heels push back towards the wall behind me. Kneecaps pull up and I feel my quads fire up. And I hear my son playing downstairs. If you can hear him too. Okay, from here, what you are going to is you're actually going to go into child's pose. So you're going to plant your knees, you're going to open up your knees. Push back, child's pose. Forehead to the mat, hips nice and wide. And then you're going to push back, shift back, high plank. So it's a nice little warm up and open up the hips. So I go child's pose. Push forward, high plank. Nice. Again I go child's pose. Push forward, high plank. You're going to give me one more of those. Ready? Here we go. Child's pose. That feels good. Push forward, high plank. From here, I have the option to step or jump my feet back up to the top of my space between my hands. Rise up. Nice big mountain pose. Big inhale. Give me that baby back bend. Reach up again. Forward, fold. Let it all hang heavy. Inhale. Lift up. Halfway flat back tight core. Plant the hands. Step or float back. You decide. High plank. Nice. Awesome job. Hold this. High plank. From here we go down dog. Push the hips nice and high. First down dog of the day. That feels good. Pedal up the heels. Right now you shift forward. We go down dog, high plank. Down dog, high plank. Your pace, your tempo. Just moving. Down dog, high plank. Warming up the core, warming up the shoulders. Down dog, high plank. Give me one more. Ready? Down dog, high plank. Hold it here and step or float your feet to the top of your space. Jump it up, rise up. Mountain pose. Big inhale, baby back bend. Forward, fold. Let's do it again. Forward, fold. This time we're going through a full Sanyasa flow. Ready? Inhale, lift up. Halfway flat back tight core. Plant the hands to the mat. Step or float back. Hold your high plank. From here, you're going to shift forward. Option to drop to your knees. Chaturanga, lower halfway. Flip the toes, Give me an updog or cobra? Up. Dog. My quads are off the mat. Cobra. My quads are on the mat. Shoulders are pulled out of the ears. Flip the toes down. Dog pedal it out. That feels good. Let's do one more of those. Shift forward. High plank. Step or float. Top of your mat. Rise up. Mountain pose, baby back bend. Reach up nice and tall. Forward fold. Nice. Inhale. Lift up. Halfway. Flat back, tight core. Hands go to the mat. Step or float back. Hold here. Shift forward. Lower. Halfway up. Dog or cobra? You decide. Pull those shoulders on the ears down. Dog pedal it out. Nice work, you guys. All right, starting to feel a little bit warm. We're going to shift back forward. High plank. You're going to get out of high plank after this, I promise. Okay? So if your wrists are feeling it, you're out of high plank after this. It's a sprinter step in. So I go right, left, back, back, left, right, back, back in, in, back, back, in, in, back, back in, in. There you go. Keep those butts low. Come on. Start to build a little fire. Yeah. Pick up your tempo. In, in, back, back in. Drive. Come on. You got 10. Nine, eight. Hold your plank. You're almost there. Let's go. Finish. Five, four, three, two, one. Hold your plank. Step your right foot through. Find a low lunge. Rise up. Crescent lunge. Woo. There's those wobbles. All right. Add a plank. That's always good, right? Here we go. Pulse it down. Pulse. You're gonna open up this hip flexor. Now let's take your hands to your hips. Or you can take them up overhead. There we go. Pulse low. Pulse it here. You're gonna Pulse. Pulse for 8. 7, 6. You got it. 5, 4, 3, 2, 1. Hold here. Option A. We're right here. Down and up. Down and up. This is option A. Okay? Option A. You stay right here. Option B. Front lunge, knee, drive, Lunge. Front knee drives, Lunge. Drive it. Lunge, crunch. Lunge down. That's one way to start the legs. There you go. Good morning. You got eight. Come on. Seven. Let's go. Six. Stay with it. Five. Come on. Four. Nice. Three. And two. And one. My legs are on fire. Holy bananas. Find that lunge again. Stay with it. We're going to go to the back. Glute doing the front, now we're doing the back. Take your arms out in front of you right here. Fly. Squeeze your back. Squeeze. Right here. Squeeze. Nice. So you're squeezing your back. I know it's hard to hit that upper body with your body weight, but you Guys, there's so much you can do. Do you create resistance? Squeeze. Think about pinching your shoulder blades together. Keep your belly tight. Right here. You got four. Nice. Three. Stay with it. Two, can you hold this back? Fly. Hold it here. Option just slightly come forward. Hold your back, squeeze your back and just go right here. Lift the back leg so it's a lift, a tap, a lift attack. Option A, you stay right here. Option B, you go full tilt into airplane. So my hips are square to the ground, balancing on the standing leg, and I flex my foot, I put my heel to the sky right here. Lift and squeeze that back leg. It's eight. Come on. Seven. You got it. Six. Squeeze that booty. Five. Stay with me. Four. And three and two and step back to lunge. Okay, you ready? Here's your option. Step back lunges. Step back together. Step back together. Ultimate lunges. Option A, I'm right here. I stay right here. Option B. Two pulse. Split jumps. I'm gonna face you, So I Pulse two, switch. Pulse two, switch. Pulse two,. Switch. You decide. Lunge or add that little jump. Pulse 2. Do you feel your legs? Yeah, I do. Lots of fire in those legs. Come on, you got 10 left when you go to singles for 10. 9, 8, 7. Stay with it. 6, 5, 4, 3, 2, 1. You came to lose you. I'm fully aware that I missed number seven on there. I skipped one. My math isn't great. I'm not a good counter. Okay, High knees right here. Just run it out right here. March in place. A.J. nee. You want high impact? Run it with me. Come on, run it. Take your hands now. Twist that core. Twist, twist that core. Pup, pup, pup. Come on, let's go. Twist that core. You got 8, 7, 6, 5, 4, 3, 2, 1. Nice work. Left foot forward, right foot back. Find that beautiful lunge again. Right. This is like power yoga, huh? But good stuff. Option, Take those arms overhead. Squeeze your core. Tiny pulses pulse down, pulsing down. And lunge. Hello, legs. 8, 7, 6, 5, 4. You got it. 3, 2, 1. Take it. Tap and lift. Tap the back knee to the mat. Down and up. Option A, stay here. Option B is that front knee. Drive it. Lunge, drive, lunge, drive. You decide. Lunge. Inhale, exhale, up. There you go. It's a big move. It's powerful. Come on. It's 5, 4, 3, 2, and 1. Hello, legs. All right, stay low in that lunge. Arms come out. Back fly. Ready? Squeeze your back. Squeeze. Right here. Squeeze. Pinch those shoulder blades together. Catch your breath. Squeeze. Nice, strong core. Strong back you know your back. Largest muscle group in the upper body. Guys, come on. Right here. It's gotta be strong. Supports your core, supports balance, avoids injury. Four, three. Stay with it. Two and one. You ready? So you can take that slightly. Come in. Hold that back like. Squeeze your back. Take that back leg, lift, tap, lift, tap, lift, tap, lift. Option. Take it to a full airplane. Get that heel to the sky. Up an inch. Down an inch. Up an inch. Down an inch. Good thing my couch is here. Lift. You got it. Come on, give me five. Nice. Four, Three and two and one. Back to you guys. This time we run it out. So right here. Switch, switch, switch. Run. Big arms, big arms, big arms. You can push those arms overhead. Just run it out. Shake up those legs. Nice little legs with it, right? Okay, give me five. Four, Three, two, one. Nice and wide. Heels in, toes up. Take start pose. Heels and toes out. Arms are overhead. So we go. Star Goddess. This is Goddess. Okay, slide your back down the wall. Star Goddess. Squeeze your back. Pull your lats. Pull your elbows down towards your hips. Squeeze your back. Star Goddess. There you go. Inhale up. Exhale, Squeeze. Inhale up. Exhale, Squeeze. Two more just like it. Lift. Lower. Last one. You're gonna hold that lower. Lift. Hold this lower. Settle in right here. Stay low in those legs. Arms down. Up, down. Shoulders back. Right here. Take it down and up. Do you feel those shoulders? Come on. How low in those legs can you get? That's your challenge right here. Five. Four. Stay within three. Come on. Two and one. Take those palms down right here. Down an inch. Out. Down, up. So it's a tiny pulse with the legs. Tricep. Kick out right here. Triceps. Triceps. Push it. Push. You got it. Push. Come on. Palms are down. Down an inch. Up an inch. Constant tension on those legs. You feel the fire? You should. You got four. Come on. Three. Stay with me. Two and one. Star pose. Nice. Warrior two, right here. Warrior two. Warrior two. Reach forward. Take it down. We're gonna do both sides. It doesn't matter what side you're on. Warrior two. That feels good. Reverse your warrior. Stay low in the legs. Reach up and back. Open up the obliques. The lat. Nice. Stand tall. Straighten that front width. Front leg triangle. So straighten that front leg. Reach forward and guide it down. Nice stretch for the inner thighs. I love that one. And then we're going to reverse our triangle. So front leg stays straight. Take it back. Nice little wrap. That feels good. Okay, ready to challenge your balance? Take it back. Forward. Triangle. I'm going to shorten my stance. I'm not a yogi. I'm not good at this. Okay, so just this. We're going to try and go to half moon. My hand is on the ground for balance. Can you launch that back leg up? Balancing half moon. Just try it. It's fun. Flex your foot, give me a tiny bend, and extend with the leg. That's floating. Hamstrings right here. Tiny bend, extend. There we go. You got four. Yes. Three. We're all trying something new today. Two and one. Okay, now I'm going to come up. I'm going to tap down kick on that same leg. Tap down kick, tap down kick. Tap down kick. Tap down, kick in. Tap kick. The leg that was floating. That's what you're kicking. Tap down. Whoo. Tap and kick. Tap. You should feel your obliques. Yes. Feel your heart rate rise. Boom. You decide how fast or slow you take this move. Right here. You got 10. Nice work. Come on, stay with it. Eight. Seven. Nice work, you guys. Come on, right here. Final five. Four, three. Come on. Two and one. Feel your butt right there. Let's go. Good old squats. We're gonna do narrow squats, ankles and knees to touch right here. Down and up. Down and up. Chair squats right here. Push, pull. Punch out. Pull back. Shoulders back, shoulders back. Push, pull. Nice. Awesome job. Okay, here's your option. Stay right here. This is option A. Option B, take it a little bit wider. Give me tiny jumps. Tiny jumps. Squat jump. Come on, stay with it. Or tiny jumps. You got 10, 9, 8, 7. You're doing awesome. Come on. 6, 5, 4, 3, 2, 1. Shake it out. Nice work. You guys, grab some water. We'll do a quick water break. We're about halfway through the workout. We'll give you some water. That's always good. You guys are doing awesome, right? So when I say yoga, I mean, like the amped up version of yoga, right? Okay. This is my kind of yoga. Okay. Find that star pose again. Let's go, star. We'll get set. Heels and toes out. We'll take it down. We'll pull down. Goddess. We'll do a couple of these. Again, star pose, guys, I said no repetition, so we'll keep it short. Reach up. Hold here. Just hold here. Settle in, settle in. Right here. Let's go. Chest back. Right here. Palms to touch. Pull back. Chest back. Now press your palms together. Squeeze them tight. There you go. Chest back, Chest back. Nice. There you go. Chest back. Right here. Back. Come on, you got four. Nice. Three, two. Last one. Hold it here. Hold it here. Actually, we're gonna go up here. You're gonna tap your elbows. Tap and pulse. Pulse your legs as you tap your elbows. This is chest. Chest. Squeeze your chest together for eight. Seven, six. You got it. Five, four. Hold low in three, two. You're just gonna hold. Option. Lift those heels off the ground. Just hold it here. Hold. Come on. Hold. Tuck your tailbone. Find your balance. Can you lift your heels? Drop an inch. Hold here for 10. Nine, eight. We're gonna stretch it out with Warrior 2. It's coming for you. Get low. Come on. Five, four, three, two. Stand tall. Warrior 2, other way. Yes. Heel to arch alignment. Get low in this front leg. Okay. Reach forward and down. Nice. Warrior two, other side than you did the last time. Other side than you did the last time. Reverse your warrior. Stay low in the legs. Open up through the obliques. Feels good. Take it back forward. You're gonna straighten through this front leg triangle. Reach forward and down. Nice inner thigh stretch. That feels good. All right, reverse your triangle up and back. Straight through the legs. Okay, Bring it back to center. We're going to go to that half moon again. I'm going to shorten my stance because I'm still learning how to do this. Go forward and down. And now launch that back leg. Launch that back leg. All you guys who are yogis are just laughing at me right now. This is my version of yoga. I'm trying, Right? You do your best, you forget the rest. Nice bend in that standing leg. I'm using the ground to support me. Okay, right here. Tiny, bend. Extend. Flex your foot. Bend, extend. It's a tiny kick out through the heel of the floating leg. And it's for my hamstrings. Tiny, bend, Extend. Right here. Kick it out. Come on. You got five. We go to those kicks in four. Stay with me. Three and four. Two and one. Set it down. Now I'm going to tap to the foot that I kick and I'm going to kick it. I tap it. I kick it. I tap it. I kick it. I tap it and kick it. Come on. Right here, right here. Boom. Land that heel somewhere. Squeeze your core. Feel your obliques. They should be on fire. Right. Kick it. Big kicks right here. Let's go. Boom. Come on. Boom. You got it. Yes. Give me five. Come on. Four. Staying in three. And two and one. Nice work, you guys. Walk it out. All right, we're gonna do some squats. Squat it out. Feet are shoulder width, distance apart. Air squats down and up. Down. Actually, let's do Two. Pulse. Pulse two up. Pulse two up. You see, I write a workout plan and I just switch everything. Pulse 2. But that is kind of the name of the game. Quarantine. I've taken on the Navy SEALs. Model. Adapt, improvise, overcome. That's the name of our game. On a daily basis with two kids working from home. Pulse two. Squeeze your butt. These are for you, Lee. Air squats right here. Two more. Pulse two, Squeeze your butt. Last one. Pulse two. Squeeze your butt. Come to the back of your mat. Option A, get low in that squat position. Walk up, 2, 3, 4. Walk it back, 2, 3, 4. Walk it up, 2, 3, 4. This is option A. Okay, guys, option B. You're giving me a burpee hop. That or not a burpee, a bounce, a bound, hop back. Right here. A big bound forward, tiny hop back so you stay low, bound, tight, half sack. This is B. This is a walk it, walk it, walk it. How low can you stay in the legs the entire time? You choose. Bound, hop it back. Here we go. Bound, hop it back. Come on, you guys. Stay with me. Tiny, hop back. Let's go. You got five, four, three. Two. One more for good sake. Nice work, speed bag. Arms are up. Arms are up. Right here. Making circles with your arms like you're punching a speed bag. You can add a little bounce with the hips, keeping the arms high up above your heart to keep your heart rate high, keep the heart rate elevated. Sweet bags. Feedback. There we go. This is good for the shoulders, the biceps, the triceps, the heart. You're getting it all right here. Nice work. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Down to the ground, down to the ground. Give me a plank. Okay, do a little upper body strength. Upper body strength. Hold your plank. You guys. 10 minutes of this workout last. Okay, Upper body, cardio, core. That's what's left. Upper body, cardio core. Okay, upper body, cardio core. You're going to start. I'm going to take it down my forearms, plant one form on the ground, roll over. Side plank, side plank, right here. Okay. Option A. Right there. Option B, I drop to an inside knee, inside knee on the ground or take it up. You can scissor the feet or you can stack them. Lift those hips high. The sky, pulse them up. Tiny hip pulses up. Come on, you got 10, nine. Squeeze your obliques. Let's go. Right here. Come on. Five, four, three, two, one. Roll it over. Right here. You're in. Low plank. Push up to high plank. Drop back down. Low plank. Push up High plank. You can always do this from your knees. Drop to low plank. Push up. High plank. It's an army crawl. Your goal is to keep your hips as square to the ground as you possibly can. Your army calling low plank to high plank. From your knees or from your toes, you decide. Come on. You got five, four, three. You're gonna hold low plank in two, one. Just hold your low plank. Hold it here. Hold for 10, nine. I'm gonna switch directions because I'm gonna go side plank, other way. 1. Hold it here. You have 5, 4, 3, 2, 1. Other forearm to the ground. Side plank, other way again. You're here. Option. Drop down to that inside. And you can always float that outside leg. That makes it harder or have it on the ground. You do you, but a big pregnant belly. Side planks are tough stuff from the knees, okay? You do your best right here. Hold it here. Now lift those hips high to the sky. Tiny hip pulses. Get them up, get them up. Come on. 10. 9, 8. You got it. 7. Stay with me. 6. 5, 4, 3, 2, 1. Roll over. Find your low plank. Hold that low plank. Last time. Tiny knee taps. Tap your knees. Alternating knee taps. This is for the low abs, you guys. Low abs right here. Alternating knee taps. You got 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Push back. Child's pose. Awesome job, you guys. Stretch it out. Nice. Child's pose. Should feel really good. Need to grab my sweat towel quick. Okay, guys, push ups, push ups. And then we move to cardio. Push ups, then we go to cardio. Okay, all you have to do is 10 pushups. 10 push ups. That is it. Knees or toes, you decide. I'm going to be on my knees, still working on them. Postpartum recovery on my knees. We're going to do 10 together because you know you want to do them on your own. So we're going to do them together. Okay? Ready? You're on in three. Two. Let's go. All the way down, all the way up. That's one down. Two. Come on. Three. Neck is in line with the spine. Four. Core is tight. Five. Big exhale. Your breath is what pushes you to the top. That's six. Seven. Come on. Eight. Stay with it. Nine. Last one. Last one. Down. Take it to a down dog. That feels good. Nice little down dog stretch. Awesome job, you guys. All right, are you ready? Shift forward. Find a high plank. The best way to get out of plank is a burpee. We're going cardio. We're going to start slow together. So step your Right foot, your left foot. Stand tall. Take it down. Step back, step back. Step in. In. This is option A, you stay right here. Option B, you jump your feet, jump up. You can go chest to the floor. OK? Come on. 30 seconds of burpees. 30 seconds of burpees. Yes you can. Your pace, your tempo, let's go. You knew you weren't going to get a full 30 minute workout for me without burpees, right? Come on, you guys. 15 seconds. Yes you can. You're doing so awesome. Stay with it. 10 seconds. 10 seconds. Let's go. Finish. 5, 4, 3, 2 and 1. Whoa. You guys are awesome. Grab some water. Quick. Water break. Slick your hair back. Tighten your ponytails. Final, final five minutes. Okay, we're going. My call. Two minutes straight cardio. My call. I'll tell you what to do. Then you go to core and then you're stretching, right? Good stuff. All right, grab some water. Ready? Are you ready? Are you ready? Start with that scissor. Run. Run it, run it, run it. Right here, run it. Scissor runs now. Can you move side to side? Go right, two, three. Left, two, three. Right, two, three. Left, 2, 3. Right. There you go. Just keep moving. Your pace, your tempo. You can always take this to step back lunges because we're gonna add on. Okay? Come back to center. One, two, lunge. One, two, lunge. One, two, lunge. Low impact. One, two. Just stay right here. Low impact. Stay right here. Run it. 1, 2, lunge. 1, 2, lunge. 1, 2, lunge. There you go. Nice. 1, 2, lunge. 1, 2, lunge. You got 5, 4, 3, 2. Right here. Back to those tiny squat hops. Hop, hop, air squats. Okay, I'll say tiny squat hops. Air squats. Tiny squat hops. You want to pick it up? Two, small. One. Big, tiny, tiny, big, tiny, tiny, big, tiny, tiny, big. Come on. Tiny, tiny, big. Let's go. Five. Woo. Four. Stay with it. Three, two, one. Heel kicks. Drive your heel to me. Put your arms down. Kick it, kick it. Bigger the arms higher. The heart rate stays. Are you ready? Come on, kick it, kick it, kick it. Let's go. Right here. Five. Four. Nice. Three, two. Last one. Feet go wide. Hands go behind the head. Right hand, left toe. Together, down. This is option A. Tap, stand, tap, stand, tap. Option B. Tap it. Jump it, tap it, jump it. Opposite hand, opposite to toe. Pull it in. Opposite hand opposite to toe, pull it in. You decide. Jump or don't. Come on. This is a good option. Tap it. Option, jump it. Fun. Guys, we're there. We're getting so close. So close. That final end, it's coming. 1 got 5, 4, 3, 2, 1. Heels to your butt. Run it, run it, run it, run it, run it out. Shake out the quads. Shaking out the lactic acid that you built up in your thighs. Let your heart rate come down a little bit. Okay? Nice work, you guys. Okay. Okay. If you feel good about your heart, come down seated position. We'll stay sitting up for a second. Okay, we're stay sitting up for a second. Fingertips face my butt. Okay, slightly hinge back. Pull my core. Nice and tight. Heels are on the ground. Just slide out a heel. Pull it in, slide it out, pull it in, out. In. Option A, keep your heels on the ground. Option B, hover, kick out, hover. So my heels are floating off the ground. Shoulders out of the ears. Kick it out. Want something more? Out, open, close, in, out. Open, close in, kick out, open, close. Pull in. Come on. It's 10 seconds. Right here. You do your best heel slide outs. Float them, or right here, you decide. Yes, you can finish. It's five, four. Keep breathing. Come on. Three, two, one. Legs go. Nice and wide. Okay, you feel good. You're gonna sit all the way back down. My arms overhead. I'm gonna slowly roll up and I'm gonna touch a toe. Take it up, roll right back down. Slow and controlled. I'm gonna roll up and touch a toe. Take it right back down. Slow rolls. All right, roll up, touch a toe. Slow roll. Slowing it down, starting to slow it down. Right here, reaching the end. You guys, we're almost there. One more each way, one more each way. Up. Touch a toe, take it right back down. Last one, last one. Roll up, touch a toe, take it back down. Take those legs, bend them at 90 degrees. Flat back, tight core. Glute bridges. You lift and hover, Squeeze your butt and hover. For everyone who says they have knees that are injured, squats and lunges hurt. This is your jam right here. Glute bridges, right? Lift and lower. We're going to start to stretch as we work here. Okay? Right here. Take it up and down. You got five. Hold high. Four. Come on. Three and two. And hold it high. If you're capable, take your hands underneath your back, clasp them together, and find a nice chest expansion with a glute bridge. And now transfer your weight from heel to toe. Heel to toe, heel to toe. Feel your butt. It should be fiery. Come on. Heel, toe. Opening the chest as we work the butt. You got three. Hold your toes. And in. Two. Last One. Hold your toes. Hold your toes. Lift and squeeze. Get to your highest point. Tiny pulses up for 10. 9. 8. 7. 6. 5. You got it. 4. 3. 2. 1. Release your hands. Slowly. Lower down. Arms and legs. Go long. We're just going to go alternating knee pulls. Pull your right knee in. Hug it tight. Send it long. Switch it out. Pull your left knee in. Hug it tight. Send it long. Switch it out. Other side. Right knee. Nice work, you guys. You're so awesome. I realized we've hit our 30 minutes, so if you have to leave us. Thanks for joining us. We're just going to cool down and stretch right here. Short. Cool down and stretch. Okay, one more each side. Nice work. One more. Nice. From here, you're gonna plant your. Let's roll up. Roll up to a seated position. Plant your feet on the ground, fingertips face your butt, and you're gonna go to a reverse tabletop. Open up the chest. Let it all hang heavy. If you've been staring at a screen a lot hunched over holding babies, this is your stretch. Push those hips high. Let your neck hang heavy. Open up your chest, your shoulders. This should feel so good, you guys. Nice work. Awesome job. Lower it down and roll over to your belly. We got our belly. Okay, give me a nice T with your arms. This is one of my favorite stretches as well for the chest and shoulders. Scorpion, take your left ear to the mat. Okay, I'm sorry, your right ear. Right ear to the mat. Right ear to the mat. Left toe to your right hand. So you're opening up, trying to keep your hands on the ground. Opening up through the chest, the shoulders, the hip flexors, the quad. Nice little scorpion stretch. This one is my favorite. Awesome job, you guys. Bring it back to center. Other side, other side. Other ear to the mat. Other toe to the hand. Open up the chest, the shoulders. Awesome job. Bring it back to center. Plant your hands right by your chest. You're slightly going to push up for a little cobra stretch. Look to your right, look to your left. Bring it back to center. Plant the toes down. Dog, stretch it out. That felt so good. You guys. Walk your hands back to meet your feet. Take a nice ragged up pose. Grab opposite elbows or biceps. Just let it all hang heavy. Feel the release. Release your tongue from the roof of your mouth. Release all that tension. Roll it up. When you get to the top, give me three big shoulder rolls. Up, back and down. Up, back and down. Up, back and down. You guys can keep stretching, but that was so much fun. I know. I feel so much better. How do you feel, Leigh, you guys are awesome. Thank you so much for joining us. Nice little body weight sweat session. I know. I feel good. Come back, catch this. If you didn't catch us live, do this later. Thanks for joining us. If you want more workouts, I'll do a shameless plug for nourishmovelove.com we have free workouts during this entire quarantine and they're always free. Actually, my workouts are always free.