30-Minute Kettlebell Leg Workout (Kettlebell or 1 Dumbbell)

Hi, I'm Lindsey Baumgren of NourishMove Love, and we are coming at you with a 30 minute prenatal kettlebell leg workout. And I have the awesome Rachel with me. Hi. Rachel's gonna be showing you how you can do this entire kettlebell workout with a single dumbbell. So you can use one single heavy dumbbell. She has between 20 and 15 pounds or a kettlebell. I have between a 30 pound and a 20 pound kettlebell. You can use whatever you have available to you. And today is all about the lower body, the legs, no jumping. Totally pregnancy friendly, but trust me, we love the kettlebell because it's big, powerful lower body exercises that are also going to raise your heart rate in a low impact way. So here's what your workout looks like. Today you have eight kettlebell leg exercises. You're going to do each exercise for 40 seconds of work, followed by 20 seconds of rest. And then we're going to do that two times through. So you're going to get two stabs at every move. And then depending on how much time we have at the end, we're going to do a four to five minute amramp video finisher. So I'm going to give you a couple moves that you're going to power through as many rounds as possible in 45 minutes. It's a really fun way to burn out and finish this lower body workout. Are you ready, Rachel? I'm freezing. I gotta get warmed up here. I'm getting nice and warm. Trust me, it's going to be sweat flying by the end of this workout. So let's get ourselves nice and warm and we are going to jump into the next 30 minutes. All right, guys, feet are stacked underneath my hips. Let's go ahead. Big inhale, reach up. Exhale, baby back bend. Pull those elbows right down to the hip pockets. Now take your hands right to your hips and you're just going to hinge. So you're going to hinge and stand. I'm thinking about pushing my butt back towards that wall behind me. Or as Rachel mentioned to me the other day, that cue that we use. Think about closing a door with your butt. Right? You're closing your car door with your butt. Hinge it back. Push that booty back. Opening up that back side of the body, the hips, the glutes, the hamstrings. We're going to do a lot of hamstrings and glutes today. Two more right here. Just driving through those heels to stand tall. And now we're Going to pick up the pace. You're going to take your hands, clasp them like you have a kettlebell or dumbbell, and you're going to hinge. So you're swing, hinge, swing. So this is a swing, okay. It's a hip, dominant movement. This is not a squat. Biggest mistake we tend to see is that overextension at the top where you're coming up. Not good for the belly, not good for the back. Okay, we just want to stand straight up, drive through the heel, stand straight tall. Nice. Go for four. You got it. Three. And two and one. Now we're going to drop the hips and sit into a squat. So you're actually going to go squat, heel tap, squat, heel tap. So you're going to pull those heels in, a little side to side movement. Wake up those outer glutes. There they are. Nice. Getting you warm, preparing you for the moves you're going to do today. Functional strength training. Nice. Right here. Eight. You got it. Seven. Nice. Six. Five. Four. Three and two and one. Let's go ahead. Big inhale up, exhale. Sink down to the bottom of a nice slow, lazy squat. Just open up those hips. You can pry side to side. That should feel really good. Alternate those heels popping off the ground. Warm up the ank the calves. Nice. From here you're actually just going to step back. We're going to keep that right leg forward. So right foot comes outside right hand. Left knee is on the mat. And I'm just going to rock forward and back. Rock forward and back. Opening up those hips, stretching through that low. Back, hips, glutes. Nice. Opening this hip flexor. Awesome. Little forward, backward. Rock right here. Nice. Go for three and two and one more. Hold it here and just reach. Open option. You can straighten through that back leg if that feels good for you. Go ahead. Just reach it open right there. Nice. Set the back knee down. Step back. You're gonna take those knees. Nice and wide. Toes can come to touch. And now you're just gonna rock back and forth with those knees. Nice and wide. Couple frog rocks here. Open up those hips. Nice. Two more. Last one. Awesome. And we're gonna switch it out. So right knee is on the mat behind me. Left foot comes outside. Left hand, same thing. I'm just going to rock forward and back, forward and back. Just really getting into opening up those hips so we got plenty of room to move and get good range of motion in all those squats and deadlifts we're going to do today. Nice. Go three more. Right here. Go three awesome job. And two, and last one right here. You can hold it here. You're going to windmill the left arm up option to straighten through that back right leg if that feels good for you. Nice. Drop it down. Find a quadruped position. So shoulders stacked over wrists, hips over knees. Couple cat cows. Drop the belly, lift the chin. Reverse it. Tuck that chin. Give a nice stare to baby. Nice hug with the core. One more. Drop the belly, lift the chin and reverse it. There it is. Hug it nice and tight. Find a nice, neutral spine. Okay, this is where we're gonna wanna be throughout our workout. A nice neutral spine. Couple bird dogs. So you're gonna take the right arm, send it long. Left leg shoots back. Tap and reach. Go for 8. Nice. 7. Warming up the back and core. Glutes, hamstrings, back and core. Nice work. Right here. Go. 4. Awesome. 3 and 2 and you're gonna give me one more. Reach it out. Switch it out. Other side. Left arm long, right arm long or right leg? Dice right there. Tap and reach. Let's go for eight. You got it. Seven. Nice work. Nice work. Six and five and four. Reach it nice and long. Last. Three, two, one. Nice work. I'm gonna take my hands, walk them back to my feet and stand up nice and tall. From here, you're gonna take a nice wide stance and we're gonna go side to side. I'm gonna push side, center, side, center. Warming up those outer glutes, inner thighs right there. You got it. Side, center, side, center. Nice. Push right here. Go for four. And three. And two. And last one. Stand it up right here. You're gonna go. Right foot forward, left leg back. Let's go for knee drives. Right here. Drive it, drive it. Raise that heart rate a little bit before we jump into this workout. Go for 8. 7. How low can you get in that front standing leg? Last four. Three, two, one. You can hold that lunge if it feels good for you. Tuck the table and just sit down. Nice little hip flexor stretch here. Switch out those legs. Knee drives. Other side. Here we go. Let's drive it. Go for eight. Seven, Six. You got it. Five, four, Three, two, one. Step it back. You can sit down a little bit lower. Tuck that tailbone. Stretch this hip flexor. You ready to jump into this leg workout? All right, let's go, let's go. Let's do this thing. I got the kettlebells. Rachel's got a single dumbbell. I'm going to show you move number one. Eight moves. 40 seconds on, 20 seconds off. I'm gonna go heavy to start with, guys. Go for that heavy, heavy weight. It is a set down, pick up squat. So I'm gonna squat, pick up with the right hand. Set down right, stand up body weight, Pick up left, set down, left, stand up. So you're alternating one squat with the weight, one squat without the weight? Yes. 40 seconds. Let's get those legs nice and warm. This is one of my favorite ways to start a leg workout. This move right Here we go in three, two. Let's go. Pick it up. Set it down. Nice. Switch it out. So you'll notice Rachel's got to get a little bit deeper in her squat to get down to the ground with the dumbbell. You could always add a yoga block, a couple stack of books if you need a little assistance. And going down that far isn't as comfortable. I got the horn, the head of my handle on my kettlebell. That brings it up a little bit to me, making this great for pregnancy. Like I said, this is my staple move as I get into that third trimester. This move right here is how I start every leg day, pretty much. Come on, let's go. Right here, guys. You got five, four, three, two, one more. Pick up. Nice work. Set it down. Second move. We're just adding on, so we're stacking on. You're still gonna do this squat. You're gonna pulse at the bottom and switch your hands. So start with the bell in your right hand pulse. Switch to the left, tap that heel. Clean it up to the left shoulder. Take it down, switch to the right. Clean it up. So one squat pulse, one hand switch. Start with the bell in your right hand. We go in three, two. Let's go. Hand switch. Left clean left hand switch at the bottom. Clean right hand switch at the bottom. Nice. Right here. That heel tap is optional. You can always omit it. Great way to drive those hips forward. Get that bell up to shoulder height. Gonna start to raise that heart rate right here. Nice work. Nice work. One of my new favorite kettlebell moves right here, guys. Come on. 10 seconds here, then we're transitioning to deadlift. Gonna hit the back side of the body. We go there in five, four, finish for three, two, and one. Nice work. That raise the heart rate a little bit. All right, Deadlift with a calf raise. So I'm gonna keep my feet parallel facing you, toes facing you, both hands on the bell. One deadlift. Hip hinge. I'm gonna clean it up, slide my hands down the horns. Calf raise. One deadlift, one calf raise in three. Two. Let's go. Hip hinge. Clean it up. And calf raise. Nice. Soft bend in the knees. Again. Think about closing the door with your butt. Push those hips back. Nice. I'm just sliding my hands down that horn of the bell at the top, adding a calf raise at the top. Nice. Getting that bell up to the shoulders by driving through those heels and stacking. I'm always thinking about getting my tailbone tucked underneath my rib cage, keeping that rib cage pulled in nice and tight. And then you know what we're gonna do for move four? We're gonna stack it on finish. 5, 4, 3, 2, and 1. So that was kind of like our base move. Now we're gonna add the power, just like we did with the first two moves. You're gonna give me one deadlift clean squat thruster so it looks like this. Deadlift, clean, squat, push. One deadlift squat, clean thruster. Whoo. Here we go. It's gonna raise the heart rate in three, two. Let's go. One deadlift, clean it. Front squat it. Push it. Nice. Take it down. Deadlift, clean front squat. And push. Nice on that front squat. Think of it like a goblet squat. Trying to keep my elbows inside my inner thighs. It's going to keep the weight nice and tight to my body. When those elbows start to flare out, that weight starts to pull you forward. You control the weight, right? Keep that weight right in the heels. You got it? Keep those elbows tucked in 10 seconds here, guys. Come on. Raising that heart rate right here. Last five, four, three, two, and one. Nice. We're gonna swing it out. Gonna keep that heart rate high. 40 seconds of swings, all right? Rachel can alternate her hands or put both hands on her vertical dumbbell. I got my bell in front of me. I'm gonna reach forward, hike it back, swing it. Remember, soft bend in the knees. This is not a squat. This is a swing. In three, two. Let's go. Hinge, swing, hinge, swing. I'm driving through those heels, and I'm thinking about just standing straight up, not overextending at the top, right? What is powering this movement, Rachel? Glutes, hips, legs. Not arms, not the arms. The arms are just a vehicle for moving the bell. The hamstrings, the hips, the glutes, they are doing the work. Big, powerful muscles, huh? Big, powerful movement right here, guys. Come on, swing it out. 10 seconds. 10 seconds. You got this. Heart rates rising. Last 5, 4, 3, 2, and 1. Set that dumbbell down or kettlebell down in front of you with control. Nice. Whoo I'm gonna drop down to a lighter weight for this one. We're going to lunges. Hand switch, lunges. Right leg stays planted, left leg move. Reverse lunge, switch the hands. Front lunge, switch the hands. We go in three, two, step back on the left. Reverse lunge, switch. Front lunge, tap and switch. Reverse tap. Okay, now, lunges still feel good for me. Right. About 22, 23 weeks pregnant. But I know sometimes as you get towards the end of that pregnancy, lunges no longer feel good. Right. Can make the pelvic floor a little uneasy. Put a little bit of pressure on the front. If lunges don't feel good for you to go back to move number one. Set down pickup squats. Like I said, I love them for a reason. 10 seconds here, guys. 10 seconds. You got it. Last five, four, three, two, and one. Awesome job. I'm going to go back to that heavy weight. We're going to go back to a deadlift, but staggered stance. Right leg forward, left toe slightly behind me. Kettlebell or dumbbell in my left hand. One deadlift, set down, drive. I did that wrong. So I'm gonna pick it up, stand up, set it down, drive it here. Let's start with the kettlebell in our hand. We'll do a deadlift in 3, 2, 1. So hinge, stand, set down, drive, Pick it up, stand up, set it down, drive it. Nice. So you're just setting your foot right behind the bell or the dumbbell. Nice. Again. Rachel has awesome mobility and range of motion. I know that gets hindered as our belly grows. Again. If you need to set that dumbbell down on a step, a bench, a stack of books, you do that. 10 seconds, guys. One deadlift, one knee drive. Come on. 5, 4, 3, 2, 1. Nice work. Set it down. I'm gonna go back to my lighter weight for this last move. Actually, I could go heavy. We're gonna go heavy, right? Go heavy. Challenge yourself. Strength training is the name of the game. One lateral squat, one sumo squat. Sit side to side. We'll start going to our right leg. So sit right, then sumo in three, two. Let's go. Sit to the right. Stand tall. Straight down. Stand tall. To the left. Stand tall. Straight down, stand tall. Nice. Now, if you have sciatica again and this bothers you, do that sitting side to side. Just give me sumo squats. Up and down. Keep it straight, right? You don't have to go side to side. You can keep it in that straight plan of motion. Chest up, eyes up. Nice. Think of it as a single Leg squat. Single leg for the left. Double leg. 10 seconds, single leg for the right. Double leg. You got it. Go. 5, 4, 3, 2, 1. More. Nice work, guys. Set it down. Those are your eight moves. Let's grab a sip of water. Quick sip of water. We're going to repeat those eight moves. Same thing, okay? Set down, pick up squats, eight moves. This is your second stab at those eight moves. How can you make it just a little bit better? Maybe you can increase the weights. Maybe you pick up your tempo. Second stab at all eight moves. And then we have a fun amramp finisher. You ready to knock this out, Rachel? Let's go. We're flying. Like, I can't believe how quick it's moving, right? Yeah. Quick and dirty workout. We are all about quick and effective workouts here at nml. Set down, pick up, squat. You're gonna pick it up with your right hand and then set it down. Okay? Squats. 40 seconds on, 20 seconds off. Let's squat it out in three, two. Let's go. Pick it up. Set it down. Switch your hand. Pick up left. Set it down. Switch your hand. Do you love this move as much as I do? I love having a big, classic move you can come back to at any time, right? Like, it's nice to have this in your back pocket. If something's not feeling good, you just gotta mix it up, you know? Totally agree. Halfway, guys, Halfway. Here we go. Come on. Keep moving. Yes, you can. Let's go. Right here. This is a move I can always rely on whether I'm feeling super tired during my pregnancy or I'm feeling really energized. It's a big, powerful move either way. Let's go. Five seconds here. Five, four, three, two, and one. Set it down. Rest for 20. Same thing, but we're going to stack on. This is where we add that power. Right hand switch at the bottom, clean it up with the heel tap. Hand switch at the bottom, clean it up. Let's start with the bell in our left hand. You're going to clean, right? First, add the power, add the intensity right here, okay? Really drive those hips. Get that tailbone under the ribs in three, two. Let's go. Pulse at the bottom, switch it. Clean right. Pulse at the bottom, switch it. Clean left pulse at the bottom, switch it. I also like this format of a little bit of, like, a base move to get you ready and primed, and then a power move to push your pace. Push your heart rate a little bit. Right? Come on. You got it. 20 seconds. Halfway, guys. Go heavy here. You only got to do each move twice. This is your second time. Come on. Come on. Yes. You can stay with it. 10 seconds here. 10 seconds, team. Come on. Keep moving. You're in the final. 5, 4, 3, 2. Give me one more clean. Nice work. Set it down. Deadlift, calf raise. One deadlift, one calf raise. Double leg. Toes are facing straight ahead. Hip hinge. Okay. Squats, knee dominant. We hit the quads and the glutes. Hip hinges. Deadlift swings. Hip dominant. We go in three, two. Let's go. Deadlift, clean. Calf raise, Hip hinge, drive, calf raise. Nice. Like that. Little calf raise. Not a lot of times I do calf raises. I know in my leg days. It's a nice addition, right? Always good to mix it up, guys. Keep the mind and the body moving. Halfway here. This is your base move. We're gonna stack it on and add that front squat thruster. You got it? Nice work. 10 seconds here. Nice work. Come on, finish it. 5, 4, 3, 2. One more calf raise. Nice. We stack it on one deadlift. Clean it up. Front squatted. Elbows fall inside my legs. Big push overhead. Reset. Ready to raise that heart rate, Rachel. Let's go. Let's go. This is where we go heavy, right? Here we go, guys. Five seconds. One, deadlift. Clean. Squat in three, two. Let's go. Hinge drive, drop, drive, reset. Hinge drive, drop, drive, reset. Nice work. I was just telling Rachel this is my third pregnancy. What I can do in my first pregnancy, I can't necessarily do in this third pregnancy. But that's okay. I'm focusing more on strength right here. Right. I don't need to be doing box jumps like I was in my first pregnancy. This just as effective, guys. Make sure when you push that weight overhead, it's not going behind your head. Right? Okay. Keep that weight rado stacked over the shoulders or slightly in front of the body. 3, 2, 1. Why? The minute I go behind my head, see my belly cone, right. Core disengages. Puts extra pressure on the core. Keep that weight slightly in front of you, all right? Whoo. Swing it out, guys. Swing it out. When in doubt, swing it out. 40 seconds in three, two. Let's go. Hike it. Swing it. Gonna keep that heart rate high right here. Stack on moves four and five. Keep that heart rate high. Two big, powerful moves back to back. You got this. Come on. You are so stinking strong, mama. Strengthening those muscles that carry you around every single day and support you and baby. Hamstrings, hips, glutes, core right here. Getting it all in one big, powerful move. 10 seconds. Yes. You can stay with it. Come on. You're here for five, four, three, two, and one. Kettlebells down. Whoa. Awesome job, guys. Hand switch, front, back, lunge. This is where I go a little bit lighter, okay? This time, your left leg stays put. Planted. Your right leg moves. We'll step back to a reverse lunge starting with the bell in our right hand. Reverse lunge in three, two. Let's go. Lunge. Switch front. Switch back. Switch front. Nice. Right here. I'm working this glute, and then I'm working this glute. Okay? Stand up tall to this glute. Front leg stands me up again. You don't like lunges, Go back to that first move. Set down, pick up squats. Your pace, your tempo. You got this, guys. Come on. Come on. Yes, you can. Right here. Finish it. 10 seconds. Let's go. Come on. Yes. Last five. Four, three, two, and one. Kettlebells down. Actually, I'm gonna switch it out. Go back. Heavy, right? What did we do? Yeah. Deadlift. Power knee drive this time. Left leg forward, right toe, back bell in the right hand. 1. Deadlift. Set it down. Drive that right knee. Yes. Let's start. We'll do a deadlift in 3, 2. Do a full deadlift. Down, Up. Set down. Drive. Pick up, set down. Drive. Pick up, set down drive. Nice. There you go. Really think about grounding down through that front heel. That front left heel. That is my stabilizer right here. Nice. Strength power. Little low impact cardio. Keep that mind and body busy. We love it. Come on. You only got 10 seconds here. Yes, you can keep moving. Last 5, 4, 3, 2, 1. Let's finish that knee drive. There it is. All right. Lateral squats. Lateral squat with the sumo squat. We'll start to our left this time. Again. If those lateral squats side to side don't feel good for you, sumo squats. Up, down. Okay? Single leg squat. Double leg squat is virtually what you're doing. Go to the left in three, two. Let's go. Sit left. Straight down. Nice. Sit right, straight down. Sit left. Nice. Straight down. Hitting a little bit more of that inner thigh outer glute action. Adductor, adductor complex. Why do we want to strengthen those muscles? They stabilize our pelvic floor. That's why. Come on, guys. You got it right here. Big, strong lower body. This is move 8 of 8. 10 seconds. Then we take another water break, and then we go am ramp burnout finisher. Finish it. You got 5, 4, 3, 2, 1. Whoo set it down. Let's grab some water. Water up. Here we go. Water break. All right guys, water bottles down and kettlebells up because we have a big finish for you. Okay, this is a four minute amramp. That means you are going to do three exercises. I'm going to walk you through those three moves. You're going to do them as many rounds as possible. That's amramp in four minutes. Okay? Are you warm, Rachel? I'm finally warm. She's finally warm. She's not cold anymore. Right, now you are ready to crush this amramp. Okay you guys, the amramp looks like this. You have five set down pickups. These are all moves we've already done. This is move one, right? That's one. Ok, that's two. Each time I pick up, that counts as one. You're going to do five total. You can stick with Rachel and I or move at your own pace. Move two is that deadlift, clean squat thruster. So deadlift, clean, squat thruster. That's one. You are going to do 10 total. 10 total. Okay? And then I'm going to go into swings. I'm going to do 15 swings. Okay, so you have five set down pickups. Okay, you have 10 deadlift, clean squat thrusters. You have 15 swings. Repeat those three moves with that repetition. As many rounds as possible in four minutes. Okay? Option A, stick with Rachel and I. Option B, go gangbusters on your own and get after it. Yes. This is your four minutes, guys. Your four minutes. Finish strong. Whatever you got left in the tank today, you're going to burn it out right here. Are you ready, Rachel? I'm ready. Let's go. That four minute timer is going to start. We start right hand, we're going to pick up that bell. Set down pickup. We go in three, two. Let's go. That's one. Nice. That's two. We're doing five of these total. That's three. You got it right here. Four. Nice work. Last one right here. Pick it up. Set it down. Now we go to deadlift. Deadlift, clean squat thruster. That's one. We got 10 of these guys. 10 of them. Come on. That's two. Nice work. This is a big powerful move. It's going to take you a little bit to get through it. Three again. Make sure when you press overhead it's going straight up. It's not going behind you. Right. You got it. Nice. As I clean that bell up, my hands slide down the horns, elbows stay tucked, push. That was six. Come on. Right here. Seven. Let's go. Finish it. Three more. Come on. Eight. Two more. Two more. Then we go. Right into swings. Fifteen of them. Nine. Come on. That's ten. I'm gonna set my bell down. Step back. Fifteen swings. Here we go. Hinge, Swing. One. Two. This one's gonna go fast. Three. Relative right. Four. You got it. Five. Come on. Six. Seven. Keep swinging. Eight. Nine. Ten. Five more. Five more. Five. Four. Three. Two. One. Set that bell down. Back to pick up squats. Five. Let's go. Right into it. One. Two. Nice. Let's go. Stay with it. Come on. Three. Find a pace you can stick with. Right here. Four. We're almost done to that two minute mark. Is that five? That's five. Nice. Let's go. Deadlift. Deadlift. Clean squat thruster. Come on. Right here. Ten of them. Ten of them, guys. Yes. You're at that two minute mark. Halfway. Halfway. Team, let's go. Yes, you can. Yes, you can. You are so stinking strong. Take it at your pace or ours. Doesn't matter. I just want you to keep moving for this. Four minutes if you can. That's six. Let's go. Come on. Over that halfway hump. Seven. Eight. Feel that heart rate rising now. Nine. One more, guys. Come on. Set it down. We are swinging. We're swinging. 15. Come on. 2. 3. This is not your average prenatal workout. Come on. We are an athlete. We're going to train and move like. One. Yes, you can. Right here. That's 10. Five more. Five more. Five. Four. Three. And two. And one minute left, guys. One minute. Keep pushing. Let's go. One. You got this. Two. You're so stinking strong right here. Three. You're going through transition in labor. That's what I'm thinking for. Oh, it's so painful. But you got to finish. 5. Deadlift. Here we go. Deadlift. Clean squat thruster. Let's go, guys. Finish strong right here. 30 seconds. 30 seconds. Just keep moving. Yes, you can. You got this. Stay with it. Big, strong, powerful body. That's what you have. Use it right here. Come on. What would it look like if I said 10 seconds left? Finish, guys. Finish. We're on seven. Come on. We're gonna do it. We're gonna do it. You've got five seconds. Eight. Come on, let's go. Nine. The timer has expired, but we are gonna finish because we are finishers. 10. Whoa. Set it down. Walk away. Shake it out. Way to go. High five. Rachel. That was an Amramp burnout. Grab some water. Let's stretch that's where, like, I'm like, big mama's done for the day. You ever feel like towards the end of your pregnancy, you're like, I get X amount of energy if I use it at 9am doesn't matter. It's gone for the day. Hopefully this workout gives you some endorphins and some energy to tackle the rest of your day. All right, let's go with a couple shoulder rolls. Pull the shoulders up to the ears. Roll back and down. Another one. Pull up, back and down. Those shoulder blades were pulled down and back. Now you're going to spread them apart. Push your hands to me. Push. Now roll up, back and down. Push to me. Roll up, back and down. One more push to me. Roll up, back and down. Nice. Now just lap those wings. Pop those wings that you feel. Feel really good, right? Awesome job. I'm going to stand on my left leg. Right leg is going to cross over if it feels comfortable. Okay. Right arm reaches high. Left arm slides down right here, creating some length. Opening up through that side body. Opening up these hips. Nice. So proud of you guys. That is a challenging lower body workout, and you absolutely crushed it. Let's go. Switch it out. Other side. Standing on the right leg. Left leg up and over. Left arm up. Right arm slow. Slides down the leg. Nice. Creating length throughout that body. Opening up through that side body. Those lats that have been active throughout this entire workout to keep that weight close to your body. Nice. Awesome job. From here, big inhale, reach up, exhale, sink down to that bottom of that low squat, and you can pry side to side that nice lazy squat, right? Don't they tell you you're supposed to hang out here for like 30 minutes a day towards the end of your pregnancy, preparing the body? All right, step back. Let's find that quadruple position. Cat cow. I will tell you something, though, okay, cat cow, you're gonna drop the belly and then tuck the tail on. I don't know who told me this, my midwife or where I learned this. Someone said if you do this cat cow, drop the belly and then reverse it for like, what is it, five minutes or even two minutes before bed every night, then you completely empty your bladder. You will have to pee less in the middle of the night. I swear by it. I don't know what it is. I gotta research that and find out more. But you do a couple cat cows before you go to bed and you'll have to pee less in the middle of the night. We all want that, you know, worth a Shot. Worth a shot because, man, that getting up a million times to pee. Here we go. Right knee in line with right hip. Tuck that tailbone right underneath. You're going to give me a nice hip flexor stretch here. Option to reach up. Okay, Nice work, you guys. So proud of you. So stinking proud. Nice. From here, I'm going to frame that front foot and I'm going to pop my back leg up and shorten the stance. So it's a pyramid pose. So this front leg is straight. Straight. I'm stretching through this front right hamstring. Keeping my headlight headlights my hips square to you. Really stretching through that front hamstring. Low back. You can just let the neck and shoulders fall heavy. A lot of hamstring today. A lot of glutes, A lot of low back. Right. Step it back down. Find that nice quadruped position this time. Hands walk away. Hips stay high. Nice puppy dog stretch. Just releasing all that tension in the low back. This is one of my favorite stretches right here. The puppy do. Dog. Hips stay high, hands walk away. Feels so good. Walk those hands back in. We're going to switch it out this time. The left leg comes up, left knee in line with left hip. Tuck that tailbone. Reach overhead. Nice stretch here. Awesome job, you guys. Absolutely crush this lower body leg day. Hopefully you feel that one in the hammies and the glutes tomorrow. And then you're going to frame that front foot. Pop that back right foot up. Keep those headlights square. Stretching to through that front hamstring. Just let the neck and shoulders hang heavy here. Absolutely crushed it, you guys. Of course, if you love our workouts, we would so appreciate if you dropped us a subscribe to our YouTube channel. Bring those feet parallel. Find rag doll pose. Grabbing opposite elbows or biceps. Just let it all hang heavy. Release the tongue from the roof of the mouth. Release all that tension. Bend at the knees, roll up one vertebrae. Time when you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. Nice work, Rachel. There you go, Lynns. Nice work to you at home, you guys. So stinking proud of you. Keep up the good work and keep coming back for more workouts, which you can find@nourishmovelove.com have a good day.