30-Minute Legs, Back and Biceps Workout (Strength + Cardio Pyramid)

Hi, I'm Lindsey Von Brand of Nourish with Love and this is your 30 minute leg, back and bicep pyramid workout. That is a mouthful. Right? Okay. But it is going to be a quick and effective 30 minute workout. Hitting the legs, targeting our pull muscles in our upper body which are our back and our biceps. Okay. So a lot of pull movements. You have six moves. Pyramid format means that you have six moves that are going to stack on top of each other as we climb up a pyramid. So you'll do move one for 30 seconds, take it there. 30 second break. Then you'll do move one, two. It'll be one minute of work, take a 30 second break. One, two, three. So your work time increases throughout the workout. This is a strength and cardio endurance based workout. Okay. It's really going to challenge your endurance if you've done a pyramid workout, you know that. And Rachel is with me here. Say hi to Rachel. She is going to show some modifications along the way to make this a completely low impact workout. So you can follow along with Rachel if you need some modification options. All right, are you guys ready? All you need is a set of dumbbells. I have some with me, Rachel's got some 12s. Use whatever you have at home. Water bottle, sweat towel and let's get ourselves warmed up. Ready to go. Let's go. We're gonna do a nice good warm up because we're gonna jump into some powerful moves. Okay? So go ahead, feed our shoulder width distance apart. Let's just go ahead, take the hands to the hips. Do a couple hip hinges. So push the hips back, stand tall, squeeze. Opening that posterior chain. Hips go back, stand tall, squeeze. Now when you get to the top, maybe you decide to add a calf raise. Alright, Hips back, stand tall, raise the cast. There we go. Work on that ankle mobility, get those calves involved. Options to add a cat race or a jump today you get to decide. Hinge stand. Nice. So pushing my fingertips right into my hip flexors right there. Hips go back. Opening up the hamstrings, the posterior chain, low back, all that fun stuff. Two more right here. Calf raise. Last one. Hinge it, stand it, lift it. Nice. Go ahead, flap your wings, get some movement. Open up the chest, the shoulders, the back move. We are going to hit the back and biceps mainly in the upper body today. Nice. From here, feet go back to shoulder width distance apart. Let's go ahead and squat it out. So take it down and up. Knees are driving out towards those pinky toes. Nice. Chest is lifted. Weights in the heels. You can always come back to a good old basic squat at any point in time. Today, drop the weights. If you need to have one dumbbell or two, you get to decide your workout. We're just here to push you, motivate you, and give you six fun full body exercises along the way. You got three. Nice work. Two. And let's jack it up. So taps right here. Option A, low impact. Option B, you, jacket. You jack it, you decide your level. You got eight. Seven, six. You got it. Five. Hold wide in four. Three, two. Let's hold it here. Let's go side for two and side for two. Moving laterally, get into those inner thighs. Push those hips back. Keep your chest up. Nice work. Opening up those inner thighs side to side. Right here. Good hip mobility. You got three, two. Last one. Bring it center. Take a nice wide leg forward roll for me. That should feel really good. Just let it all hang heavy. Hands, foot to the ground. Step your feet in and go ahead and walk right up into a high plank. So walk out, find a high plank, walk back in, tap the toes, stand up tall and reach. Warming up the core and shoulders. We only have one move that's going to take us down to the ground today, and that is move number six. All right, but we're just getting that core warmed up. Stretching through those hamstrings. Nice work. Go ahead and give me one more. Right here. Hold it. Hold your plank. Step your right foot outside your right hand. Give me a nice easy twist. Roll up that wrist. Fingertips. Follow up towards the sky. Switch it out. Other side. Step down. Easy twist. Nice. Opening up those hips and glutes. That should feel really good. Nice work. From here, push back down. Dog, press your chest towards your thighs. Pedal out your heels again. Working on that ankle mobility. Walk those hands back to meet the feet. Roll up one vertebrae at a time. Get to the top. Two big shoulder rolls. Up, back and down. Up, back and down. Let's run it out. Heels to the booty. Open up those quads. Rachel's got low impact with the butt kicks. There it is. Nice work. Give me eight. Seven, six. You got it. Five, Four, Three. Two. Let's step back to lun. Right leg, back, stand tall. Switch it out. Left leg, back, stand tall. Nice. Squeezing through that front glute. Nice. Reverse lunge right there. Awesome. Opening up these hip flexors. You have five. There it is. Four. Nice work. Three, two. And last one. Feet together. Hinge it over. Go ahead. Squeeze your back. Right here. Just fly and squeeze. Nice. 4. Awesome. 3. Keep that core tight? 2. Last one. Nice palms. Row or elbows. Go high, it's narrow. Row, right here you want squeezing, so pull from the elbow. Elbows come right back to me. Wherever you rib cage. Four. Nice work. Three, stand tall. And two, and stand it tall. Rapid squats. Down, up. Here we go. Add some energy. Finish it. Option, give me a calf raise. Option, give me a baby jump. Right here. You got five, four. Nice. Three, two, and one. Are you warm, Rachel? I feel good. She feels good. A good sign. Let's grab some water. Six moves. Targeting your legs, back and biceps. Okay, first move is a complex move. I got my 15 halves. These are my old school weights, you guys. From the very first. I broke my new ones, so these are my old ones. Bring it back. You use what you have, right? Use what you have. First move. Hinge over, core is tight. Row, right, row, left, Take it down, clean squat. So power the weights up to the shoulders. Squat up, right back into it. So it's right, left, clean, squat. Okay, Rachel's got your modification. She's gonna row, row, take the dumbbells to the side and just give me a squat. Really great option. Okay, so dumbbells are ready. Row, row, clean, squat. Bottom of your pyramid, kicking it off. Let's go, you guys. 30 seconds. Remove. I'm gonna start my timer to keep us on it. Ready, Rachel? I'm so ready. One move at a time. We're gonna chip away and climb this pyramid. Let's do it. Your Timer starts in 3, 2. Let's go, let's go. Row. Right, left, clean or just squat? Right there. Right back into it. Row, row, squat or clean squat? You decide that. Clean squat powers from the hips. Gets the weights up to my shoulders. Elbows drive straight out. 10 seconds here. 30 seconds, remove. It's gonna feel easy right away. It's gonna get harder as we go. You got five, four, three, two and one. We're gonna do that move one again and we're gonna add on move two, which is all about the biceps. Flip, grip, curl, flip at the top. Slow and steady. Down, palms out. Flip, hammer, curl. Slow and steady. Down. Move 2 is all about the biceps, so we stack it on one minute of work. Row, row, squat or clean squat. Right into bicep curls. Are you ready? Grab those weights because you're there. In five seconds. Hinge over rowing in three, two. Let's go, let's go. Row, row, cleaner, squat. You decide. Nice work. Rachel's got you on the modification. You can follow along with her. Keeping a nice flat back, nice tight Core, row, row, squatted. There we go. Hitting the legs and back right away. Two of our largest muscle groups in our body, making this an effective 30 minute workout. Right, 10 seconds here and then go right into that. Flip, grip, bicep curl. Right into it. You got it. Nice work. You got three, two and one. Palms go out. Let's go. Curl up, flip, slow and steady. Down, palms out, palms in. So give me a nice supine curl on the way up. Slow and steady. Hammer curl on the way down. Eccentric motion. Lay down where the muscle building happens. Keep that core tight. Elbows off the body. Not swinging those weights, but controlling them all. 30 seconds. This is the bicep portion, right. Legs, back, biceps. Five seconds here. Stay with it. Nice work. You got three, two and one. Nice work. Shake it out. 30 seconds of rest for you. I'm going to show you move number three, which we're going to add on. I'm going to add one dumbbell for move number three. I'm going to hold it at my chest. Reverse lunge, right, squat, go. You choose. You're going to alternate reverse lunge option, squat option, squat, jump. You get it decided. Three moves, back to back to back. One minute and thirty seconds of work. Are you ready? Hinge over. Row, row, clean squat. You're there in three, two. Let's go, let's go. Row, row. I put this complex move first because you're going to get to do it a lot, right? And get really good at it. This is the base of your pyramid. You're going to do this move over and over and over again. Repetition is the name of the game. And these pyramid workouts, six moves that you are going to master and get really good at. And because this is a big, complex move that works my two favorite muscle groups, legs and back, my two favorite muscle groups to train. Right here, right here. Come on. Five seconds, then you're onto bicep curl. You're there in three, two. Let's go. Focus on those biceps. Palms up. Curl up, flip and down. Nice work isolating those biceps. Feel the burn, right? Another move you get to repeat a lot. Right here, we're going to get into those biceps. Keep those shoulders out of the ears. Nice long neck. Shoulders relaxed. Exhale, Curl up. Inhale, down. Exhale up. Inhale, Control it. Down. Nice work, you guys. From here, one dumbbell, no dumbbell, or two alternating lunges with a squat jump in three, two and one. I'm going one dumbbell at my chest lunge, right? I'm gonna give a squat jump. Rachel's, got a squat lunge, left option. Squat or squat jump, you decide. Again. These are time intervals. 30 seconds. You do not have to stick with me or Rachel. You move at your pace. One lunge, one squatter, squat, jump. You decide. Come on, come on. Right here. Move number three. Nice work. Your 30 second break. It comes in five, four, three, two and one. You're out. Nice work. Move number four. Back and biceps combined. Two dumbbells. Hinge over. Two, reverse strip rows, palm space out. Row, row, stand up, curl, curl. Two rows, two curls. I'm gonna set my dumbbells down, shake it out while I can. A lot of holding those dumbbells today, right? Ten seconds, string them together. Four moves. Two minutes of work. Row, row, squat or clean squat in three, two. Let's go, let's go. Row, row, squatter, clean squat. Nice work. Rachel's got those modific. You do your best moving at whatever pace you can. 30 seconds of work. The goal is you keep moving all 30 seconds. So find a rhythm and a kick ins you can stick with for each move. Nice work. Awesome job. Right here. 10 seconds, then we hit those biceps and we stay on them. Yes, we do. You're there in three, two, one. Here we go. Palms up. Flip it. Palms in. Nice work. Catch your breath. Isolate those biceps. Nice work. Nice work, you guys. Awesome job. This is your 30 seconds to catch your breath. Because your next move, lunge and squat. Alternate your lunge option. Give me a squat jump. Or don't. One dumbbell. Two dumbbells are none. Rachel's getting modification. She's sticking with two dumbbells, right? Yeah, that's what I'm doing. Yes. On strength for 3, 2, 1. I'm going one dumbbell on my chest. Here we go. Lunge, right, squat or squ. Decide. Nice work. That's what I love about each workout, right? You get to decide what works for you. These timed intervals are meant for you to move at your pace, okay? Me and Rachel are going to move at our own pace during this move. She's focusing on strength. I'm focusing on raising my heart rate a little bit. Right? I got one dumbbell. She's got two. You do you, you do you. Come on after this. Two reverse strip rows, two bicep curls in three, two. Grab it, grab it. Grab that other dumbbell if you don't have it. Hinge over, palms out. Row, row, stand up. Curl, curl, hinge over two rows, palms out. Reverse grip. Row, stand up. Two curls. Nice work. Stay with it. Stay with it, guys. Row row. Come on. 30 second break comes after this move. Earn it, earn it. Focusing on that upper body here. Hamstrings are still turned on for 3, 2, and set them down. Shake it out. Next move, number five. 506. You guys, climb, climb, climb. I'm holding one dumbbell and my chest again. Lateral squat. Hop. Here, here, here. Rachel's gonna take out the impact side to side squats. She'll go one or two dumbbells. We'll find out. We'll see. Yeah, right. Okay, starting at the top row, row, clean squat. Five moves, put it together. Two minutes and 30 seconds of work in three, two. Let's go, let's go. After the first exercise, you're like, it's gonna be an easy workout now. You're like, okay, okay. I see where she's going with this. It gets harder, right? It builds endurance, okay? That's why we have some medium sized dumbbells here that we're using today. Use whatever you have. These are workouts that are really going to test your cardiovascular endurance because you are working for long periods of time. Those short rest breaks, right? Not often do you go to the gym and do a move for four minutes, right? Three, two, let's curl. Let's curl up. Flip. Slow and steady down. Constant movement happening for right here. Five moves back to back to back. Nice work. You got it, you got it. Stay in it. Curl shoulders out of the ears. Nice long neck. Good reminder to keep thinking about from here. One lunge, one squat or squat jump. You're there in three, two. Let's go. I'm going one dumbbell. Here we go. Lunge right. Squat or squat jump? You do you. Let's go, let's go. I'm laughing because this dumbbell that I'm holding has duct tape on it. Like, go back to the first workouts I ever felt. It's my first pair of 15 pound dumbbells I ever got. I was so stinking excited about it and it was in my first workout videos and now I'm back to them. It's like life, full circle. It's great. 10 seconds here. Come on, use what you got. Do what you can with where you're at for 3, 2, 1, 2 reverse rib rows. Two bicep curls, upper body. Let's go. Row, stand up, curl, curl. Right? Just gonna stop talking now. Got anything to say, Rachel? No. Besides heroin workout, Just kick my butt. Every time. Every time. Curl. Nice curl. Good news is you're on move five and six climbing that pyramid. You got three, two, One. I'm holding it right here. Lateral squat. Hop right. Left. Rachel's taking up impact right. Stepping side to side. Oh, look at her. She's got two dumbbells. She's going for it. Yes, she is. You decide. You can always do this with no weight. And then go there soon. Side to side. Come on. Give me a full squat at the bottom every time. Legs on fire. 10 seconds. Yes, you can. Yes, you can. Right here. Five, two, one. Sit down. 30 seconds. Grab some water. I'm gonna show you your last move. Number six to the ground we go. Plank and row option from your knees or standing. Two rows on the right, two rows on the left. It looks like this. Right two, left two. That is boot number six. One minute break comes after this. Six move. You in? I'm in. She's in. Grab your weights. 3, 2. Let's go, let's go. Roll right, row, left. Your workout, right here. Come on. The middle part, right here. This is the hard part. It's the middle of the workout. It's the biggest, biggest climb. All six moves, back to back, 30 seconds apiece. Nice work. What does that hook at? Three minutes of work. Holy bananas. Three minutes consecutive work. Break it down. One rep at a time. Stay with me. Three, two, stand up. Curl. Palms out. Flip it. Palms in. Catch a rep right here. Palms up. Flip it. These 15s, they're feeling mighty heavy. Come on. One rep at a time. So we're focusing on one rep at a time. Move number three. Alternating lunges. Ten seconds. Dance. Let's go. Alternating lunge. Squat or squat? Jump. You decide. You're there. In five, four, three, two. I got one, dumbbell. Let's go. Lunge, right. Squat or squat? Jump. Come on. 30 seconds. 30 seconds. Yes, you can. Come on. You are strong. You are capable. You were made for this. Your body was made to move. You know that. That's why it feels sticky when you sit in the chair all day. You sit at a desk for eight hours. You're making move. Come on. 10 seconds. Yes, you can. You got this. You got this. From here, two rows, two curls in three, two, one. Grab that other dumbbell. Catch your breath. Hinge it over. Let's go. Row, row, stand up. Curl, curl. Catch your breath. There it is. Row, row, stand up. Curl, curl. You're doing so good. Come on, come on. You got this. Did I tell you? You did a one minute break when we made it to the top. Is that motivation? That's what's keeping me hanging on right here. Come on. Lateral squat. House. That's where we go in 3, 2, 1. Dumbbell or no dumbbell. Let's go to our right. Here we go. Come on. 30 seconds. Rachel's got you low impact, two dumbbells and front racking them for extra core engagement. Yeah, come on, you guys. Wherever you're at, do your best. Forget the rest. You got this. Come on. Come on. Yes, you can. Yes, you can. Plank and row. 10 seconds. Two on the right, two on the left. That's where you go. Oh, my legs are fighting air. I got it, I got it. 3, 2. Let's go to the ground. Planks are so much harder when your heart rates high. Two on the right, row, row. Two on the left, row, row. Who's working for that one minute break? I am. I am. Hips stay square the ground. Nice wide base with my feet option. Drop to your knees, core stays tight. You got six right here. Yes, you can climb that pyramid. Climbing strong. Let's go, let's go. You got this. Five seconds here. Finish. Three, two, one. Nice work. Rachel made it to the top. Grab your sweat towel. Getting sweaty in here. One minute rest and recovery. Because you know what? We're going back down. You guys, good news. Wanna hear some good news? I think we all like good news these days. Good news. Okay. Row, row. Clean squat. Done. Move number one out of here. We go down the pyramid, reverse order, starting with our plank and row, and then we work down. But your last move is gonna be that flip grip curl. Okay? So you got five moves down, then you got four moves, then three. This is where it gets really fun. You see the light. You see it. Rachel's like, oh, you got beautiful sunlight. It's like hitting her. See the light? The light is coming, you guys. There's light at the end of this tunnel light at the end of this workout, it's gonna get easier, okay? I promise. We made it through the test job. It's gonna be tough for a little bit longer, and then it gets easier. Like to know what's coming. It's nice looking for yourself. We build mental toughness here at NER Hairspray glove along with physical strength. Pump your physical and your mental muscles. You're doing it today. All right, you guys ready? Ready to go down this pyramid? Two rows on the right, two rows on the left. Then we go lateral squat hops. Okay? I like going down. It's gonna feel different coming into those lat squat hops nice and fresh versus really fatigued. I like that nice different move. Okay, ten seconds. Who's ready? I Gotta give you your full break, right? Yeah. All right, set it up. Plank and row. Two on the right, two on the left. In two. Let's go, let's go. Two on the right. Nice work. Awesome job. That one minute break, I needed that refreshing. I feel good. Ready to tackle this? Five moves down. Come on. Two rows per side. Keep those hips square the ground. Pull that elbow back towards that hip. Stop when it needs the button. Nice. Awesome job, you guys. From here, one dumbbell. Two dumbbells, lateral squats or squat hops. That's where we go in 10 seconds. Yes. Come on. 10 seconds. Let's go. One rep at a time. Come on, you. Two and one, let's go. Dumb it down. Here we go. Pop it, pop it. Nice work, you guys. One at a time, one at a time. Right here. 1. 30 seconds. Yes. You can feel so much better about this than I did the last time I did it. Hello, quads. Top of my thighs, though. Starting to feel fire. Heart rate's rising. From here. Two reverse grip rows. Two bicep curls. That's where we go in 10. You got it. You got it? Yes. You can stay with me right here. 5. 5. 4, 3. 2. Grab that other dumbbell. Let's do it. Hinge it over two rows. Row, row. Two curls, curl, curl. These old metal weights. Remind me not to let those dumbbells touch at the bottom. Control it, right? Catch your breath. Two rows, two curls. Pull up those back and biceps. We love to work them from here. Lunge and squat, jump. So here we go. In three, two and one. Here we go. Lunge, right? Squat or squat jump. You got this. Next work, you guys. Come on. Yes, you can. This and bicep curls. Two more moves. I always say it's hard to make my bicep sore. I think this workout's gonna do it. Not a lot of curls, a lot of curls, a lot of rows. Squats and lunges. 10 seconds. Yes, you can stay with me. You got this. You got this. 5, 4, 3, 2. Let's curl, let's curl. Right here. Palms out. Flip it, palms in. There it is. Palms out. Flip it, palms in. Nice work. Looks so good. So good, you guys. You got this. Stay in it, stay in it. Curl, flip, hand down. Come on. That 30 second break, it's coming for you. In 10. It's coming for you. Last time you're gonna do these curls. Finish strong. Right here. 5, 4, 3, 2 and 1. Set them down. Grab some water. Nice work, you guys. Moving in four moves, starting with our rows. I Told you you wanted an efficient 30 minute workout, man, did you show up to the right place today. Right? You thought you needed 60 minutes. You haven't done a pyramid workout. Okay, set it up. Two rows on the right, two rows on the left. You're there in three, two. Let's go. Come on. Row, row. Left, left. Nice work. Two on each side. Come on. You got it. Nice work. Stay with it. One at a time, one at a time. Nice work. I love me a good pyramid workout, man. Can only do one a week because they are tough, tough workouts, you guys. 10 seconds here, you got this. From here, it's up. My favorite move, Lilies. Squat hops. Quads on there. You're there in three, two. Let's go. One dumbbell. You decide. Here we go. I'm gonna go left this time. Sorry, Rachel. Nice work. Awesome job. Come on, one at a time. Yes, you can. 30 seconds. Okay? You don't have to fly through it. Choose a pace you can stick with for 30 seconds. That's what I'm doing. 30 seconds. This is my rhythm. Just sticking in. 10 seconds here, you got this. Two reverse grip rows. Two bicep curls. That's where we go. You're there in three, two, one. Grab that other dumbbell, let's go. Two reverse rows. Row, row. Stand up. Curl, curl. Catch that breath. 15. Feel mighty heavy today. If you have to drop weights, you do that, right? I encourage you to start heavy, find that failure, okay? You want muscle change, muscle growth, you gotta earn it, okay? It doesn't come through easy reps, it comes through tough reps. Three, two, one. Dumbbell. Last time, squat and lunge, let's go. One squat, one lunger, one lunge. I can't talk anymore. This is where I start to lose my mind. So I start to lose my mind. One lunge, one squat jump. Come on, come on. Last time. You gotta do it. Last time. I know you can. I'm with you. It burns. It burns. It's tough. So are you. Come on. You're tougher, tougher. Get tough right here as you can. 5, 4, 3, 2, 1. On those last reps, but it feels like you're barely leaving the ground, but you're doing it. That's all that matters. 30 seconds, recover, press water and breathe. Holy bananas. Right? I'm fighting for this one. We are fighting. Who's in the fight? Who's in it? Set it up. Two rows on the right, two on the left. Come on, you're there. In three, two. Let's go. Come on. I like a good fight. You like a good fight? I do. Why? Why do you like it so? It feels so good at the end. Yes. What are we working for? We're working for that feeling. That feeling of accomplishment, achievement, success. We all have some part of us that desires that. Right. We want you recognize for our hard work. You got a little kid watching you saying, go, Mommy, go. Maybe have a husband you're motivating to jump in with you. Come on about this. Three, two, one. You're up. Not a real squat hops. Let's go, let's go, let's go. To our right, Rachel. There we go. Come on. Yes, you can. This is the tough move. This is the cardio move. This is the push move. Right here. Legs on fire move. You got this. Come on, make yourself proud. You got three moves. Yes, you can. I see the light. It's coming. Stay with me. 10 seconds. It burns. I know. Drop the weight before you stop. Come on. You got this. 5, 4, 3, 2. 1. 2. Reverse grip rows. Last move. Two curls. Fight for it. I like it, Rachel. Fight for it. That's exactly how I feel. When you said that, I was like, that's exactly how I feel right now. I'm fighting, fighting for each rep. Because I'm a fighter. I work hard. So do you. Come on. We take rest days when we need them, and we fight hard when we can. Come on, you got this. Stay with me. 5, 4, 3, 2, and 1. You know you're fighting. You make that really squid. You make that. Get these dumbbells up. Holy bananas, you guys. Two moves, two moves. Those lateral squat hops, they're gonna get me. I got one more round of them. One more. One minute of work. Yes, you can. Let's go. Come on. Set it up. Two girls on the right, two on the left. You're so close to finishing this workout. Finish strong. You're there in three, two. Let's go, let's go. Two on the right, row, row. Two on the left. Come on. Row, row. Let's go. Two rows. Yes, you can. One rep at a time. Break it down. You're doing this. You can always take your rows from your knees or from a standing position if that feels better for you. This is when you get tired, okay? Keep that form. Keep that core nice and tight. Come on. 10 seconds. Here, here. 10 seconds. Here. You got this. You got this. Stay with me. Nice work, Rachel. Come on. Three, two, and up. Let's go. Lateral squats. Get after them. To the right. Here we go. Come on. Last Time. Last time that I was like a fire under my butt. I don't know about you, but here are the words. Last time. You gotta do this move. It gives me something. Something to push for, something to work for. Come on. Get after you guys. Yes, you can. Yes, you can. Hang with me. If I take 10 more seconds, could you do it? I think you could. I know it burns. I feel you. Come on. 5, 4, 3, 2. Give me one more and you're out. Nice work. Way to fight. One more move. Plank and row. Two on the right, two on the left. This is where we are. Hands on knees. Breathing heavy. Working for it. Make a change. Feeling good, feeling strong. One of these workouts that you finish and you think, yeah, bring it on. I got anything that comes at me today. Let's go. Roll for it. Finish it in three, two. Let's go. Two on the right. Last move. Two on the right. Come on. Finish. Finish strong. Make yourself proud. Right here. So proud. You got it. You got it. Strong back, strong core, strong. Everything, every muscle in your body is working. Pull up on those kneecaps. Push back on those heels. Feel the fire. You're earning it. You're working for it. You're building it. Right here. 10 seconds. Yes, you can. Let's go. It burns. It burns. I know. Finish with me. 5, 4, 3, 2 and 1. Sit it back. High five yourself, your neighbor, your friends, your zoom partners. Nice work, you guys. So sticking proud. There's nothing better than finishing a workout that just kicks your booty, Right? Like I said, once a week. That's why once a weeker, get after it. Push yourself. Feels good. Let's stretch. How do you feel about sitting on your butt? Fabulous. Me, too. Pull your heels in. Nice work. Take a nice butterfly stretch. Sit up nice and tall. Roll those shoulders back slightly. Hinge forward as you press your elbows into those inner thighs. Take a big inhale. Big exhale. One more time. Big inhale. Big exhale. Feels good to feel your heart beating inside your chest, doesn't it? Like, man, I did that, Made myself stronger. I just love that feeling. It feels so good. You accomplished something today. Check it off. Always makes me feel good. Nice work, you guys. Right here. Go ahead. Send those legs out nice and long. Take a big inhale. As you reach up on the exhale, you're just gonna push. Think about pushing your hips back towards the wall behind you. Slightly control forward. Push, push, push. Flex your feet. Toes come to the face. Push, push, push. You feel those hammies? That low back? Release that tension. Hold Here for three, two. Now collapse. Oh, there it is. Let everything just hang. Hang heavy. You worked so hard to build up all that tension in those muscles. Now you get to relax and release it. Right? Holding stretches. You can sit here and hang out for a while. That's awesome. If you're like, like, Lady, I do 30 minute workouts for a reason. I gotta go. I totally hear you. Okay. I totally hear you. Let's go ahead. Take a nice parallel right here and then pull this. Just gonna pull this heel towards your glute and take a nice little quad stretch. Hip opener right here. Okay, Totally get it. Stretching. You gotta make time for it though. If you can't do it now, after your workout, get it. Do it before bed in the morning. Work on that mobility. Okay. Want to say injury free. You want to keep doing these really fun, hard workouts. Gotta keep working on that mobility. Right? Okay, switch that up and over. Other side. Nice little lean over. Knee plants on the ground. Heel pulls towards the glute. Tuck the tailbone towards me. Nice little quad stretch. Open it all up. Open the shoulders up. Open the chest up. That feels really good, right? Nice work. You guys kicked booty. Literally, Literally your booty, your back and your biceps. Bring it up and over into a tabletop position. One final stretch. Puppy down. So my hips stay high as my hands walk away. So it is like child's pose. But my hips are high, not low. Hips stay high. Opening up through my lats. Getting nice and long. Think about extending those fingertips as far away from your body as you possibly can. Another big inhale here. Big exhale. Get a little bit longer. One more big inhale. Big exhale. Get a little bit more lifted. Awesome job, you guys. Sit it back. Thank you so much for tackling this pyramid workout with us. I hope you loved it. I hope you feel strong and good and ready to go into your day. Have a nice rest of your day. If you like the workout hit, subscribe to our YouTube channel and make sure to check out more workouts at nourishmuthlove. Com. Have a good day.