30-Minute HIIT Workout with Weights

Hi, I'm Lindsay Bonger with Nourish Youth Love and I am here with a big three zero dumbbell strength and hip workout in partnership with my good friend Swell. The next wave of ice cream, a protein packed better for you. Ice cream and Swell is helping me celebrate my 30th birthday, which is why we're here with a big 30 workout. So this workout is going to consist mostly of 30 second intervals. We're going to throw in some one minute cardio strength and cardio all you need, a set of dumbbells. I have tens with me here. If I was doing it at home, I'd maybe go a little heavier and grab 15 jeans. And I also have a sweat towel and a yoga mat which I might need. So you can grab those. You can do this with no equipment. Your body weight, whatever you have at home. Let's get started. All right, we're going to start with a warm up. Feet are shoulder width distance apart. Big inhale. Reach up nice and tall. Give me a baby back. Then squeeze the glutes, engage the core. Open up that chest. This should feel real good. Reach back up and clasp your hands together and you're going to go right into squats. So feet are shoulder width distance apart. Just, just sit your booty back, stand up tall. So the reason we have our hands overhead is that's going to help us engage our core. Keep the weight in our heels. I'm going to show you from the side. You just keep going right here. Just warming it up. Range of motion is up to you. Pushing those knees out. Nice work. Keep those glutes at the top. Keep that core nice and tight. Keep that chest lifted. Awesome job. You're here for four. Nice work. Three, getting called into two and one. Stand it tall. Take those hands, clap them behind your back. Big inhale. Chest expansion. As you exhale, take a nice forward fold. You can widen the stance of your feet if you want. Shake it out. Let your knuckles fall towards me. Chest towards the sides. Awesome work. You can release your hands to the ground. Whenever you're ready, you're gonna step back to a high plank. Plant that heel. Step back. High plank. Shoulders over wrists. Core is tight. Engage that navel. Shift forward. Lower, halfway. You mean up dog. Flip the toes. Chest lift. Shoulders away from the ears. Flip the toes back and going right into down dog. Pedal out your heels first. Down dog. Today should feel good whether you're joining us in the morning or night. All right, guys, we're gonna send those right toes long. Right toes go Long step through. Low lunge. Rise up. Crescent lunge right here. You're gonna pulse so you're opening up this hip flexor right here. Core stays tight. Nice. Loaded in the legs. Pulse for 8. 7. Nice work. 6, 5. We're gonna go to a full range lunge in 3, 2, 1. You're gonna lunge and tap. Take it back and tap again. Range of motion is up to you. I'm gonna give you lots of levels today. I'm gonna show you high impact. I'm gonna show you low impact. You do what works best for you. All right? Nice work. Right here for four. Hold it high. Three. You got it. Two, Three and one. Can you take that left knee up? Lift it up. Engage that belly. Give me a nice little pull here. Squeeze it nice and tight. You're gonna step it down and go right into high knees. Step it down, run it in. High knees option. March in place right here. Or make it big. Get them up, up, up. Let's go. Pump those arms. Gotta raise that heart rate. That is what we are gonna do in this workout right here. Come on. Give me five. Four. Nice work. For three, two, one. Go back to that shoulder width distance part. Back to those squats. Take it down and up. You got it right here. Push those knees out. Nice work. Chest stays lifted. Awesome job. I hope you're starting to feel nice and warm at home. Let's go. Give me four. You got it. Three. Stand tall in two. Last one. Stand it tall. Reach up. Nice and tall. Take a forward fold again. Plant those hands to the ground again. Stepping it back. Find your high plank. Shoulders over wrist. Core is tight. Think you're going to shift forward? Lower halfway. Give me an up, dog. Nice big breath right here. Flip the toes back. Down, dog. Pedal your heels again. Another down, dog. You should feel good. Press the chest towards the thighs. When you're ready. This time, your right toes along. You just have three fingers in that low lunge. Rise up to crescent. Lunge again. Back to those pulses. Opening up that hip flexor. Should feel good. Hold it up right here. You got it. Finish with 4. 3. Full range in 2. 1. Full range. We're gonna lunge and tap. Lunge and tap again. Range of motion, all up to you. Keep that chest lifted. You are squeezing this front glute right here for 4. Find that balance. Nice work. 3. Standing tall. 2. Last one. Stand it tall this time with that right knee up last on that shin area. Pull it nice and tight. Stepping it down and going right into those high knees. Right here. March, march or run it out. Pump those arms, drive those knees up. Get those little abs. All right, Come on. Right here for 5, 4, 3, 2, 1. Step it down. Right here. Squeeze the arm flaps. Shake it out. That heart rate come down. Flag out those arms. Big arm pedals to the back. Pedal back. Engage that core. We're almost done with our warm up here. Finishing with those ball and socket shoulder joints. Switch directions, take it forward. You got it. All right, we're gonna finish with last set of getting our heart rate up in four, three. Jackson. Two, one. Take it. Tap, tap. This is your low impact option. You can stay right here or big full range jacks with me right here. Jack it out. You got it. Finishing that warm up strong right here for 5, 4, 3, 2, 1. Awesome work. Grab some water. Hopefully you're like me. Your heart rate is pumping and you are nice and warm. Like I said, 30 seconds per strength exercise. 1 minute per your cardio exercise. You need one dumbbell to start. Grab that one dumbbell. One dumbbell is going to go in your left hand. Your right leg is going to step back to lunge planted firmly on your left leg. If you can take that left arm, shoot it straight overhead. It's a lunge with an overhead straight arm. You're gonna do this for 30 seconds. Are you with me? Okay, ready? Here we go. Lunge and tap. Lunge and tap. Lunge and tap. So now adding this overhead weight, that makes it harder. Yeah. Engage that core. If it's too much for you, drop that weight right here. Hold it right here at your shoulder. Your other option, take that weight right at your chest with both hands. Okay, so we're starting on a lower body exercise. Move number two is gonna be upper body. If you're with me, keep that arm up. You're lunging. Squeezing that left glute as you stand for four. You got it. Three, two, one. Stand tall. Right here. Right into it. 30 seconds. Just a neutral press. Single arm, shoulder press down and up. Palms faces in towards your face. Press slight bend in those knees. Push. Inhale, exhale. Inhale, exhale. Okay, 30 seconds. When you're doing a shoulder press. Holy bananas. Yeah. Make sure you have a weight that's challenging to you. Inhale, exhale. Keep that core tight. Pressing overhead. Yes, you can. Let's go. Come on. For four. You got it. 3, 2, 2, 1. Put the moves together. Step back on that right leg. Lunge and press. Step back. Lunge and press. Step, lunge, and punch option you want to make more challenging. Add that Knee drive. Let's go. Come on. 30 seconds right here. Yes, you can. Let's do it. 30 seconds and then have one minute cardio move for you. Let's do it for four. You got it. Three. Stay with me. Two. Last one. Weight to the chest. Lateral lunge. Step to your left. Go right back into a reverse lunge. Step together. This one's tricky. Step to your right. Lateral lunge. Right back, reverse lunge. Option A. We're gonna stay right here with this move. Stepping back, option B. You ready to pick it up with me? You go right back. Reverse lunge, jump switch. Yeah. Lateral lunge, reverse lunge, jump switch. Yes. Challenging you physically and mentally. This one's tricky, but you can do it. Let's go. Can you add that jump switch. Just one minute right here. We're getting that heart rate up if it's not already. Come on, jump switch. You're getting a 30 second rest after this. Yes. You can make that lower body burn. Yeah. Let's do it. You guys stay with me right here. That one minute is flying by. You are almost there. Give me 5, 4, 3, 2. And break. Awesome job. We're going to repeat that sequence. Other side. Get a quick rest. 30 seconds. Catch your breath. Let your heart rate come down. Grab some water if you need it. You're going to switch that dumbbell over. I got to catch my breath. To your right hand this time. Step back on the left leg. Going for that overhead lunge. Just lunging it out. 30 seconds. That's where you're starting. Feels good these first 30 seconds. Soak them up because I promise they're gonna fly as this workout goes by. Alright, Strength and cardio. We gotta let that heart rate recover so it has somewhere to go. All right. Weight is in my right hand. Step back on my left leg option. Shoot that weight straight overhead. You're lunging out. Lunge and lift. Lunge and lift. Now again, if that's too much for you, take that weight right to your shoulder option. Take the weight to your chest option. No weight at all. Body weight, lunge. Okay. You might notice one side is harder for you than the other. This side definitely harder for me than the other side. Finding that balance. You got it right there. Keep going. Nice work. You're almost there. Standing tall with the shoulder press in 5, 4, 3, 2, 1. Sitter, shoulder width, distance apart. Right here. Just the press. Upper body right here. Press, push, big push. You got it. Exhale, inhale, exhale. You guys are doing so good at home. Come on. Strong shoulders you got it. I love how we go lower body, then we go upper body, and then bigger than this, we put it all together, and then we add cardio on top of that. Yes, you can do it. Let's go. Five, four. Feel those shoulders. Three, two, one. Ready to put it together. Step back to lunge. Lunge, punch and tap. Lunge. Punch and tap. Holy bananas. My shoulders are on fire. Let's amplify it. Knee drive. Yeah, knee drive. You got this. Come on. Up. Let's go. 30 seconds. Finish strong with me before we hit that cardio move. You got this. You guys stay with me. Punch. Let's do it. Press. Come on. You're here for five. You got it? Yes. Finish strong. Give me three, two, one. Weight to the chest. Lateral lunge. Reverse lunge. One minute. Here we go. Lateral lunge. Step it right back. Reverse lunge. Switch it out. Lateral lunge. Reverse lunge. This is your level one. Maybe you're already at level two. That's where you step right side. Reverse lunge. Jump. Switch. Yeah, right up to that. Later. Lunge. Reverse lunge, Jump. Switch. Make it one fluid movement. If you can keep that chest lifted, use those legs. Yeah, that's gonna get your heart rate high. Big leg muscles. Major metabolic, muscle burning calories, building strength. Get one minute here. Can I get you to rest, my friends? Yes, you can. Let's go. Lateral lunge. To the butt, back. Can you jump? Switch. Come on. You're in the final 20 seconds. Maybe 90. Now is when you decide to try that jump switch. Just give it a try. Yes, you can. Let's go. Come on. Stay with me. One minute. Man, that is a long time to be moving. Let's do it for five, four, three, two, and break. All right, that's circuit one. And I already need my sweat towel. Yeah, I'm just staring at this. Well, I think as it drifts down, like. Okay, when do we get that? That's in the cool down, friends. Not there yet. Three more circuits to go. Grab some water. The heart rate come down. You have the yoga mat now you might want to grab it. We're going to go into glute bridges. We're going to take it down to the mat. When you're ready, make sure both dumbbells are near you. You're only going to need one to start. Okay. Straight down into two bridge pump lines. Lot of it. Back is going to set you up. Legs are in at 90 degrees. Options? Take a weight to your hips, intensify the glute bridge, and you're just going to press into bridge and down. All right, Catch your breath here, friend. You are on in five, four. Let's do it. Three, two. Bridge it up. Lift and hover. Lift and hover. So instead of letting your butt hit the ground, I want you to try and hover. That keeps the glutes up under constant tension. Right here. Lift and hard. Now if you're like, I got this, it's a cakewalk. All right, I feel you. Let's do it. Right leg, long single leg bridge. Now your challenge here, maybe remove the weight, is to keep those hips square. Maybe you're a superstar and keep that weight on there with a one leg bridge. I'm gonna go one leg. No way. Right here. Bridge it up. Come on. Squeeze those glutes and hamstrings. You got it. Lift. Now, squats and lunges are not your game. This is your game. You're here for. 3, 2, 1. Find that other dumbbell lying flat on your back. Triceps, arms are overhead. You're going to bend at the elbow, dropping the weights to your forehead. Extend and press. Then extended press. Now you want to choose a weight for your last five reps. In this 30 seconds, they're a struggle. Okay? So right here, now again, because I always have ways for you to intention. Intense by this corner, intense by this. Add the glutes the entire time. Hold your glute bridge and add the triceps. Right here. Yes. We're gonna put together a couple move in the next 30 seconds. You've got this right here. Come on. For three, two, one. Put it together. Are you ready? Drop and press. Bridge and press. Hover, push. Feel those triceps and those glutes. Bend. This is one of my favorite all time exercises. You can because it is a life work. It stayed with me through pregnancy. You can stay with me through most everything. You can do it. Low impact, great strength. You're getting the booty. You are hitting the triceps. Two major muscles we want to work. Let's go. Come on. For three, two, one. Roll it over. Keep your weights with you. We're going into that one minute cardio. Roll it over one way of each hand. Find a plank. Step it back. It's a row, row. Burpee. Yeah. You ready? You row, you grow. Option. Step in, stand tall, take it back, step back. That's your low impact option. Now I'm going to show you your high impact option. Hop in. Maybe you had a jump at the top. Whoa. Yeah. One minute. You can do it. I know you can. Let's do it. Step or hop in. Add that jump if you want it. Step or hop back. Don't get sweaty in here. You knew you weren't going to get a workout for me without burpees, right? I hope you did. Come on. One bit and then you get a 30 second break. Row, row. Pop it in. Then you add that jump at the top. Let's do it. You got 15 seconds left. Yes you can. You are so stinking strong. You showed up today for a reason. Let's go. Come on, finish. 5, 4, 3, 2 and break. 30 second break, my friends. Let's do it. Now I'm using this butt towel today. We're gonna repeat that sequence. Same thing, only difference, maybe. All right, back down. Set yourself up for that bridge because you are on in 10. Enjoy this rest while you can. Legs to the ground, bending 90 degrees. We are bridging in 5, 4, 3, 2. Add that bridge. Hover again. You know the drill. Lots of options. You see, stay right here. Maybe you lose the weight just to your body weight. Maybe you send the left leg long this time. Yeah, I'm with you. Left leggers, let's do it. Lift it high. Keep those hips square. It's still a hover lift. Hover lift. You really want to challenge yourself? Add a weight to this. Okay, you guys got it? 30 seconds. Bridges, you have 10 right buttons. Yes, you can push 30 seconds. Go fast. Come on. Challenge yourself. Stay with me for three, two, one. Find both ways. Triceps, you're on option A, flat back on the ground. Bend, extend. Option B. Hold that bridge. Yeah, I'm going to do triceps for a minute right here. Because you got 30 seconds. Just triceps. 30 seconds with the glute bridge. Squeeze those glutes. Let's go. Come on. Yes you can. Building strength, keeping that heart rate up. Big metabolic run rate, guys. 30 minutes. That is all you need. All you need, my friend. Let's do it first. Three, two, put it together. Bridge and press. Bridge and press. You got it. Squeeze those glutes at the top. Keep those elbows nice and tight. It's a controlled movement. Control those waves. You got it. Hover Bridge, 30 seconds right here. Then we're back over that row. Row. Burpee. Come on, stay with me. Woo hoo bananas. Triceps. Yeah, we're on them. They're gonna burn tomorrow. Give me three, two, one. This is no joke, you guys. I'm sweating with you every second of the way. Let's do it. Find that plank. Row, row. Working. Let's do it. Row, row. You know your jumps. And step in. Stand up, squeeze the glutes. You got it. Step back. You want to take it up about. Let's do it. You are going to jump in alpha. Jump in the shot. Yeah. Come on. Max those burpees out right away in circuit two. Come on. You got it. Take it down. I promise this isn't for burpees today. Well, actually, I should make promises I can't keep, should I? There might be a couple of this round. You never know. Come on, stay with me. We've got 30 seconds left right here. Let's do it. Get a break after this. A nice long break, I promise. Let's go up. Stay with it. This is hard burping, this weight. No joke, man. Come on, you're doing for the ice cream, baby. Do it for that smooth, creamy ice cream, protein ice cream. All right, finish with me for five, four, three, two, and break, friends. Yes. You earned it. Earn that break. Grab your sweat towel, wipe it off. Find your water. I'm gonna set you up for circuit number three. All right, circuit number three. We're finishing squats and curls. I'm savoring every second of this break, I promise. All right, you're gonna do both dumbbells again. I'm moving my mat out of the way. We are done with it. We'll bring it back at the end. Maybe for some bonus core. See how much time we have. Find those weights, slick your hair back. You should be nice and sweaty by now. 80, 20. Spot 80% of the weight in my right leg. 20 left toes popped. Weights frame the inside of my left leg. Okay, you can go down and just squat this down and up. Since I got a little bit of reps, I'm not going to cheat you. All right, you're on in five. Four squats in three, two, one. So I call this an 80, 20 squat. Like a single leg squat? Yeah. So my emphasis is on my right glute squeezing this right booty 20. That's a kickstand. It's there to help guide me, but really focusing on this right glute range of motion again, up to you. Maybe you're right here. That's okay. Maybe you're down full range. Up to you. Choose the weight that's challenging for you. You're standing tall and holding. We're going to a bicep curl in 5, 4, 3, 2. Stand tall. Feet are shoulder width, distance apart. Palms face me. Just curl both arms up and down. Exhale inhale Biceps. Yeah, easy. Move a little bit harder when your heart rate's elevated. You got this. All right, I'm guessing you know where we're going. We're gonna put together that 80, 20 squat with the bicep curl. So it's gonna be a hammer curl. So your palms are gonna face it right here. You're gonna sit this for five more seconds, and then you're switching to the total body move in 5, 4, 3, 2, 1. Kickstand that left leg again. Right here. Palms face in. Single leg squat. Hammer curl, single leg squat. Now, you might notice you need a little bit of momentum on the curl from the legs. That's okay. Yeah, you got that nice static curl in. Now it gets a little bit easier. 30 seconds right here. And then guess what? We have another minute of cardio, friend. Yes, we do. Come on, right here. Finish strong with me. You got it. Give me five. Four, three, two. And break. Weights. Go off to the side. Fast feet, one minute. Fast feet. Right here. Come on, move those feet. Everyone can do this. You gotta just move those feet. Option A, you're gonna stay right here. Option B, my pop. You're gonna do what I say. I'm going to show you. If I say jump, you do this. Keep going fast. Me, I say burpee. You know what that is? I don't have to show you. All right, let's go. Pop those arms. Jump fast feet. Yeah. Jump fast feet. Let's go right back into it. One minute. Burpee, come on down. Tap to the floor. Up. Now you can step back, do whatever level works for you. One minute. Yeah. 30 seconds on jump, jump, jump. Trifecta right there. Yeah. All right, burpee, go fast feet pump. I'm gonna get a 30 second break after this. Finish strong. Burpee. Come on. Finish with the jump. Jump now. Fast for five, four, three. Pop those arms for two. One. High five. You crushed it. Foot, toe. Again. Yes. You guys. Repeating the 80. 20 in the curls. Another fast heat. Catch your breath. Yeah. You got 20 seconds. Grab some water. Water to hydrate. Just keep staring at the ice cream because it's gonna come. Promise you. You're almost done. Got about 9 minutes left of this workout. Part of that is cool down. All right? All the way. Left leg, right toe. Hot. Squat it out. Down and up. Sit the booty back. Squeeze the boot at the top. Yeah. Let's do it. Come on, Siglike. Squat. Focusing on that left glute this time. Chest stays lifted. Sit the hips back. Try and catch that breath. Recover. But if you're at home, I challenge you. Go heavy on this, okay? Choose the weight that is challenging you. Strength is the name of the game. But come on, give me three, two, one. Take your shoulder width. This part static. Curl, curl. Right here. Now beauty about this, but not to the ground. It's time. Should have said this at the beginning. You take it at your pace, okay? You know you best. Maybe you're going heavy today. Good for you. Slow it down. Maybe it's a little bit lighter day. We all have them. Can you speed it up? Let's do it together. Yeah. Come on. Ten more seconds. Right here. And then Mirinda, full range motion. Single leg squatting curl inside 4, 3, 2, 1. Weight on that left leg. Let's go. Down, up. And curl, hammer, curl, almost fix in curl, squat, curl. Yeah. Let's go. Come on. You got this. These moves might seem basic, but let me tell you, they work. And that is why I love that. Finish right here. And then we're back on my call. Fast feet. Yeah, we love it. One minute of it. That's what you're doing. In 5, 4, 3, 2, 1. Weights go off to the side. Settle down right here. Pump those arms. Come on. Give me those feet. I want to see them move like you got fire underneath you. Let's go. Jump. Yeah. Fast feet. Pump, pump, pump, pump, pump, pump, pump. Let's go, burpee. Let's go. Fast. Fast as you can. You get back up, you recover. Pump, pump, pump. Jump, jump, jump. We're gonna do the trifecta again because it's fun. My hair is crazy. It's hot. Burpee. Let's go. That works. 30 seconds, friends. Oh, you got 30 seconds left. Yes you can. You rock. Come on. I'm tired too. Jump. But I'm doing this because are at home. Do not put up burpee. Yes. Let's do another burpee. Yeah. That's it. Come on, come on. Two jumps. Jump, jump. Finish. Burpee for five, four, three, two. You earned that break. Yes, you did. Ha ha. Yeah. Grab water. That, friends, is what we call HIIT. High Intensity Interval Training. All you need is 30 minutes and you are crushing it. Let me tell you. Heart rate is high. Yeah. We're shredding cals. Alright, you guys, this is it. Two things of core. One more cardio move. 30 seconds. Three 30 second move. One minute and 30 seconds of work. That is all I ask of you. Grab your mat. 1 minute 30 seconds and you're pulling down. Yes you can. And it's core. Everybody loves a little core, right? All right, friends. No weight. Just you take it down to the mat. Actually, no, we're flipping it over because it's push ups. Yeah, name is 30 seconds of push ups freestyle. However, it works for you. On your knees, on your toes. I'm going to show you options, so set yourself up. Here we go. Starting on my toes, meet with the chest down. Keep those elbows height. Push up. Down, push up. Now, there's no shame in my planning. You drop those knees. I care about form. Okay, I'm pushing on the knees. I'm going to show you another option called the kidding push up. I'm on my toes. I go down as far as I can, then I drop to my knees and push up. Back to plank. Go down as far as I can, drop my knees, push up here. 30 seconds. It's almost done. Come on, let's go finish off. I'm with you on these hippie push ups for 5, 4, 3, 2, 1. You only had one set of push ups in this workout. Lucky you. Can you tell they're not my favorite move, but we gotta work on them. All right, Hands behind the head. Legs are long. Sprinter, step. Ready? Knee to elbow. Knee to elbow. Opposite knee, opposite elbow. Step and crunch. Right here. Crunch cottage. Sprinter, sit up. I love it because it's effective. Yes, it works. Keep breathing. You are almost there, friends. You got this right here. You got it. Let's go. Come on. Stay with me. Keep that core nice and tight. Let's go. Give me five, Four, three, two and one. Roll it over. This is your final move. Take the cowboy. Set yourself up in planking. Now we go to low plank. Ready? Drive, drive, drive and hold. Stretch, stretch, drive and hold. 30 seconds. Yes. You catch. Drive, drive, Hold. Drive, drive. Hold tight core. Keep those butts low. You're almost there, you guys. I promise. Yes, you can. You're doing so good. Come on. Hold. You got 10 seconds. Yes. Let's do it. Finish with me for five. Four, three, two, one. Sit back, child. Folks, let's go right into that stretch. 4. Wow. 30 minutes of just intensity. You guys feel a little bit cool down here? So if you're ready. Forehead to the mat, big toes to touch. Nice and wide. Child pose. Take a couple deep breaths here. Just let it feel good because you just crushed that workout. You need it. I need it. A little bit of slowness in our leg. Two more big breaths here. Now you should grab your sweat towel because your hat's going to mess like me. Do some cat. Cows. I'M going to turn so I can see my good friends here as well. This full length workout video that I need to get to you but you've been requesting so you can work out at home minutes totally free because it is sponsored by my good friend Swell here. Cat cow. Drop the belly. Lift the chin. Tuck the spine, Touch the chin. Focus on your own pace with your breath. All right? So I'm really grateful to have partners that help me bring workouts to you guys. But it's even better when your partner is cocaine ice cream. Yes. Are you with me? Take one more. Alright. Tuck those toes under. You're going up and back down. Back where we started the workout. You're gonna finish it right here. Pell out the heels. Feel your sweat gripping. Okay. Send your right toes long. You want to flex the foot, bend the knees. Take a nice big opening stretch. That feels good. Square the hips to the mat. Step that right leg through. Drop your left knee to the mat. Rise up to crescent node. Drive the hips forward. Feel a nice hip flexor stretch here. If you want, grab left wrist, grabs right up. Then over to the left side. The body up and over to the other side. Nice little stretch here. All right, Send it back, half split, straightening through this front leg. Everything melts into the knee. Feel a nice stretch in the hamstring. Okay, again. What I love about not that icy, you know, like that frozen texture you get with a lot of ice cream. This is like the real deal. My favorite flavor is vanilla. Starting to draw all the coconut. Step it forward. Reframe the footsteps. Back, down, down. But of course, my husband loves all the chocolate. So once you go by the knees, take a hip opening stretch. I never really tried the chocolate because it lasts about five seconds in our house. Drop that knee to the mat. Rise up, crescent moon. Grab the wrist, stretch to one side, stretch to the other. Feel that hip flexor. And then reverse the back half foot stretch through that front hamstring. Everything melts down towards that front knee. So you know, we love ice cream in our our health. Grab a bite after dinner if you need. Sometimes you, you know, eat the whole pint by accident, but that's okay. Little sugar. Better for you. All right, step forward. Reframe the foot. Step back down. Dog pedal off the feet. Drop the knees to the ground. Puppy dog stretch. So similar to child's pose, but you're going to keep the hips high. Walk your hands away from the body. Forehead to the neck. Reach those fingertips far, far away. Stretch, stretch, stretch. No, go again. One more big breath here, warp it back up. Feel free to keep stretching at home, but that's my 30 minutes with you. I enjoyed this time with you. Thank you so much for tuning in and sweating with me. Thank you to our partners. Swell the next wave of ice cream. Grab a pint, try it out. It's good stuff, people. Protein up, cool down, have a great day. Come back and do this again. Sa.