30-Minute Lower Body Strength Workout (Triset Workout)

Hi, I'm Lindsay Baumgren of Nourishment With Love, and this is your lower body tri set workout. All strength focused. If you love a good strength training workout, you've got to hit subscribe to our YouTube channel. All right, we are in action with leg day today, you guys. It is all about the lower body, and all you're going to need are some dumbbells. And as you might notice, I have some awesome people on set with me today. I'm so pumped to bring back Dr. Taylor from the Minnesota Pork Board. Welcome, Dr. Taylor. Hey, guys. Good to see you again. Everyone has asked for you to come. We just love you. We love Dr. Taylor. So for those of you who don't know, Dr. Taylor was previously an intern for the Minnesota Pork Board, and now you are.

I am a veterinarian with the Pipestone Vet Clinic down in southwest Minnesota. So I would drive to pig farms every day and be the veterinarian to help farmers with their pigs.

Awesome. And if you've joined us for any of the workouts Dr. Taylor's been in, you know, she's got some fun facts to share throughout today's workout. So we are pumped for that. And special thank you to Minnesota Pork Board for sponsoring this leg workout and bringing it to you at home for 100% free. We are also joined by the Amazing Caroline. You guys, she's going to be working out with us today in place of Rachel, and we are going to crush this leg day as a team. So it is leg day tri sets. We're calling it that because it looks like this. You have two tri sets. Each circuit has three exercises that you're going to do times three sets. We're going to hit your lower body push muscles, and then your lower body pull muscles. We'll talk about which muscle groups are hitting as we go through the workout. All you're going to need are dumbbells, anywhere from 10 to 20 pounds. Grab whatever you have and let's get ourselves warmed up. So we're going to start with a good warmup, you guys, we're just going to stand right here. Feet are stacked underneath my shoulders. We're going to go alternating knee hugs. So just pull the knee up and up. Get a nice little glute stretch there. Nice. Just some alternating knee hugs, pulling those knees up. It's all about the lower body, and it's all strength. Today, one of my favorite days, leg team Caroline and I, I think we're team leg day. Taylor, you're team arm day. Oh, yeah. Team arm Day she's choose team arm day. You know, we all have our favorites. That's okay. All right, one more each way. Nice. Now we're gonna stand, and we're gonna challenge your balance standing on your left leg. Right leg is going to go through a big hip rotation. Think about drawing a big circle with your right knee. Bring it all the way back. Now hold it there and reverse that pattern. Nice. You could always grab a chair, something to hold on to. Nice work. Just taking through that. That hip through a full range of motion. Mobility is really getting that full range of motion in a nice, controlled manner. One more. Bring it back.

You know, I don't know what these are called, but I always call them Karate Kids. When you do them, that's what I.

Call them in my head. There we go. We'll call them karate kids. You can call them hip rotations, hip circles, hip cars. We're gonna do it on the other leg. Standing on your right leg. Left leg is going to go through that full range of motion. Nice. Karate Kids. I like that better. Like that better.

Don't you feel like.

Find that balance. Find that focal point. Right. Find your focus. Go through that full range. Nice. We're going to do one more. You're going to bring it back. Boom. You're going to set both feet down and you're just going to go into a squat pattern. So we're just going to squat it out. We always say, when in doubt, squat it out. Right. When in doubt, squat it out. Nice. Driving through those heels. Knees are tracking towards those outer three toes. Getting a little bit lower with each squat. I'm just so pumped to be able to squat again. Pain free. Man, it feels good to squat. Nice work. Drive through those heels. Stand tall. Awesome work right here. Go for four. Nice. We're gonna hold at the top. Three, two, and last one. Walk those feet in. We're gonna go calves now. Calf raises. Lift the heels Lower. Control. Lift lower. Control. Power up. Control down. Power up. Control down. So we're gonna break this workout out into push and pull muscles like we often do for our upper body. We're gonna hit your push muscles first, which are your glutes and your quads mostly, and your calves. We're going to get some calf action in there. One more. Nice. Awesome job. From here, we're going to go front, back, lunge. We're going to take you through the moves you're going to do standing on your left leg. Right leg is going to move. I'm going to step into a front Lunge, drive off. And go right into a reverse lunge. Drive up front lunge, drive off. Reverse lunge, drive up. Little pendulum lunge action. You can tap in the middle, whatever is comfortable for you. Nice. Step back. Drive up. Step forward. Drive up, step back. Nice work. And forward. One more. Take it back. Hold here. Let's just hold this. Nice. Reverse lunge. Hold your reverse lunge. Tuck this tailbone towards me. Take your hands. Plant them on the ground. Step back. High plank. And we're going to open up those hips. Right foot outside, right hand. Easy twist. Follow the fingertips with your gaze. Hold it here. Drop the elbow towards the calf, the ankle of the shoe. Opening up those hips. Open it back up and switch it out. Plant the hand. Left foot outside, left hand. Easy twist. Nice. Hold it here. Think about dropping your hips towards the ground. And then drop that elbow, calf, shoe, ankle, whatever you got today. Open it back up. Let's do that one more time each way because it feels really good. Right foot outside, right hand. Easy twist. Nice. Drop the elbow. Open it back up. Set it down. Switch it out. Left foot outside, left hand. Easy twist. Drop the elbow. Nice. Open it back up. Set it down. Awesome job. From here, push up and back down. Dog pedal out your heels. Drop down into bear crawl. Knees hover off the mat. Quads are engaged. Hold for 3, 2, 1. Push up and back. Walk your hands back to meet your feet. Standing on your right leg. Left leg is going to go pendulum lunge. Step to the front. Bring it up. Option to tap in the middle. Step back. Nice. Take it forward and back. You can float it or you can tap in between. Whatever's comfortable for you. Nice. We're gonna be doing these moves in the workout loaded with weight. If you feel comfortable, you can always drop that weight at any point in time. Nice. One more. Right here. To the front, to the back. Nice work, you guys. From here, we're gonna go into clasping your hands. Right here. Pretend you have a kettlebell, dumbbell, whatever you're using today. Hinge and switch, swing, hinge and swing. They're going to stay facing you. I'm just going to go for the side. Anytime we do kettlebell swings, dumbbell swings, I just like to talk about it. Okay? Soft bend in my knees. I'm just standing straight up. Biggest mistakes we see is that overarching at the top, just standing straight up and then not dropping into a squat. Just a slight bend in those knees. There you go. Nice. Go for three and two and one. And because we got a hit, those Inner thighs, take a nice wide stance. We're just going to hit side to side. Hit side to side. Draw off that bent knee. Nice. Go. Four, three, two, and one. Walk it in. That's our warmup. Legs are warm. Yes. Ready to do this thing?

Oh, yeah.

Dr. Taylor's pumped. Caroline's pumped. Grab a quick sip if you need it. We're getting into circuit one, which are your push muscles. Okay. We're targeting quads and calves. We're also going to hit those glutes a little bit. We go squats. I'm going to go goblet style. You can load them up, one in each hand. You can go heavy here, or you can rack it right here. Okay. Dumbbells connected to the collarbone and the sternum. We're going to go 2 pulse, squat, 2 calf raises so it looks like this. Pulse 2, stand. Calf raise, calf raise, 2 and 2. 2 pulse, squat. 2 calf raises the top. Yes. That's where we go. It's 40 seconds on, 10 seconds off. You're going to transition right from that into a front back lunge. That front back lunge. We'll go standing on your right leg. Left leg's gonna move for that first set. Yes. We go in three, two. Let's roll. Let's roll. Pulse 2, drive to the top. Calf raise, Calf raise. Nice. Pulse two. Calf raise. Calf raise. So you can come out of that first squat right into a calf raise. Add some power. Pulse 2, drive to the toes. Back to the toes. Control that heel. Lower. Drive, drive. Nice. Pulse two, drive again. You want to make it heavier Load two weights, one in each hand at the side. You got it. It's only 40 seconds of work. Three sets per exercise. Pulse two, drive. Nice work, guys. You're in it for five, four, three, two, one more squat because we can. I'm gonna stick right here. Going to stand on my right leg. I'm going to step back to meet these guys. We're going to go. Left leg goes forward, then it goes right back. Step into that front lunge in three, two. Let's go. Front lunge right into that reverse lunge. Nice. Again, you can decide. You can rack those weights at the side. I'm coming back from knee surgery. Just slowly loading that knee again. Nice. Lunges are probably the most difficult exercise for me. What I love about this pendulum lunge is we really hit both glutes, Core quads, right here. Left leg does the work right here. Right leg does the work. Left leg drive off. Right leg drive up through that heel. Left Heel. Boom. Right heel. Nice. Left glute quad, right glute quad. You got it. 5, 4, 3, 2. Give me one more. Nice work, you guys. And we are in. Our final move. Lateral. Lateral. We're gonna go lateral lunge. Let's go. Since right leg's going to stay, left leg is going to move. Step wide in three, two. Let's go. So you're just going to hit left, stand up, hit left, stand up again. You can do this with your body weight. You could grab another dumbbell right here and frame your foot, or you could go one weight on the inside hand. Nice drive up. You can go into a balance position right here, or you can tap it. Challenge yourself. Do whatever feels good for you today. Nice work. Chest up, eyes up. Really driving off that outer glute. Right quad and glute are working for you. 10 seconds, guys. 10 seconds. These are your three moves in circuit one. You're in it for five, four, three, two, and one. Nice work. That's it. Repeat it. This time, we're going to go into a staggered stance. Let's make our left leg stay right toe pop. We're going to stagger stance, your squat, and then we're going to stagger stance. But we'll go right into the front back lunges. So that's not Jigger Rachel or Caroline. Rachel. Caroline is going to keep both feet parallel for you if you want. If you're with me. Left foot forward, right toe popped. 80, 20. We go in three, two. Let's go. So I pulse two, drive up. Up on that front toe. Pulse two. Front heel lifts and lift. Nice. I'm putting a little bit more work here. Boom. Into that front left leg. Going to make it work. Both two. Drive, drive. A little bit more of a stability challenge, too. You're going into that calf raise. Boom. Nice. 80% is in that front left leg. 20% in that back toe. We got it. Pulse two. Drive, drive. Nice work. Pulse two. So we started parallel, and now we're going to go unilateral for the last two sets because you're doing three. Nice. You're in it for three, two, one. More calf raise up. Nice work.

Nice.

Now we're going to go back to those lunges. Let's see. Left leg is going to stay planted. Right leg steps forward. Front lunge in three, two. Let's go. So you go front lunge, power up, right into that back lunge. Boom. Nice front lunge right into that back lunge again. You tap it or float it, you can challenge your Balance and just drive through it. Or you can do a tap in between. Little pendulum lunge action here. Challenging your core, challenging your legs. Again, that front lunge right here, I'm hitting right leg. And now I'm going to hit left leg. Boom. There it is. Right leg into left leg. Challenging both glute quad. Keeping constant tension on both legs. You got it. 10 seconds, team. 10 seconds. Stay with it. Nice work. Nice work. Yes. 5, 4, 3, 2, and you're out. Nice work. Lateral lunges. We're going to hit right this time. I'm going to go one weight here, my left hand. Step right, step right. In three, two, let's go. It's those short rest, right? This is a little bit more challenging for me on this side, so I'm going to go a little bit slower. Drive off that bent knee. Nice work. You got it. Come on. Really think about decelerate, catching the load and then exploding that load up. Decelerate and then accelerate up. Is your power halfway. Nice and low in that bent knee. And power up. Boom. You got it. Nice and low option to challenge that balance and drive up there. You got 10 seconds. You got it. Stay with it. Come on. You're in it for 5, 4, 3, 2, and 1. Nice work, guys. All right, back to the top. You ready this time? 80% in my right leg, 20% in my left toe to go that two. Pulse, squat, two calf raises. Caroline's going to keep her feet bilateral. All right, Stick with whoever you want. It's 40 seconds and it's your last time through. Lower body push. Say yes, I can. In three, two. Let's go. Pulse two to the toe. To the toe. Two calf raises. Pulse two to the toe, to the toe.

Nice.

I love the little calf raise thrown in there. Great for runners, right? We don't do right. We don't do calf raises enough. I don't think I'm learning that with my knee recovery. The soleus, your calf muscle.

Super important.

Nice for helping those knees work, helping you explode and drive and rebound and catch your weight down. 2. Great for runners. Great for knee health. Nice work. Drive to the top. Three, two. Let's do one more. Two, pulse squat. And you're out. Nice work. Awesome job, guys. All right, front back lunge. This time we're just going to go alternating setback lunges. Alternating setback lunges. Yes, you're there. In three. Step back right. In two and one. Here we go. Step back right, step back left. Nice. As you're stepping back, think about stepping back on train. Tracks versus that tightrope, Right? Nice work. Drive through that front heel. That's what's going to stand you tall. Gently tapping that back knee to the ground. Drive through the front heel. Drive tall. Chest up, eyes up. Shoulders stay stacked over hips. Come on. You got it. Yes. Nice work. We want to make those quads work. This is our push circuit, so we want to stay upright. The more you hinge forward, the more glute hamstring you're gonna get. Stay up nice and straight. A little bit more quad in this one. 5, 4, 3, 2. Give me one more. Nice work, team. Awesome job. All right, lateral. We're going to a lateral squat. I'm going to stick with this goblet squat hold. Toes are going to face me or slightly turn out. Just going to hit side to side. We go right in. Three, two. Let's go. Hit right up, left out. So you're just alternating, driving off that bent knee. Nice work. Up last move in circuit one, Tri set one. Nice work, you guys.

Three moves.

Three sets. Three sets is really the magic number, I think, for leg day. Taking that muscle through that same exercise three times through. I personally love training that way. Remember, soreness is not always a great measure of a good workout. Right. We're looking for increased weight, progressive overload, increased form, increased range of motion. 3, 2, 1. Nice work. Weights are down. Water's up. That is tri set number one in the books. How we feeling? Good. How we feeling? Good.

Strong. Strong.

Right. Strength training. We're also breaking down muscle tissue. Right. Which is why we love refueling with awesome sources of protein like pork. Take us through some of the most common, best, best cuts of pork you would consider, like, if you're, like, family friendly, affordable. I'm, like, giving her all the things. Give me easy, family friendly, affordable pork cuts. Healthy.

So my personal favorite is pork tenderloin.

Because it's not very big.

So I just live with me and my husband, so it's a good size for the two of us. Yeah, I keep in my freezer. They defrost really fast. They're as lean as a boneless. A boneless, skinless chicken puffs, which is.

Something I don't think most people realize. Like, there are several very lean cuts of pork. Yeah. Tenderloin. Got it. And we're cooking the tenderloin. 2.

145.

145.

So you're cooking internal temperature of 145.

And that's for pork across the board. Yep. Anytime I'm cooking pork, it's grilling season.

Anytime you cook a whole muscle cut of pork.

Whole muscle, ground pork. Got it.

Just like ground beef. Like, it's the most food safe way to eat a pork burger or a beef burger.

There's no pink in the middle. No pink in the middle. Got it.

But for like, a pork chop or a pork tenderloin, pink in the middle is perfect.

Got it. Nice fun facts with Taylor. You guys love fun facts with Taylor. I know. I love fun facts with Taylor. I feel like I learn something new every time. I know. We had people who have always said that. I know. Last time Sheila, we did a workout, Sheila was like, bring back Taylor and bring me back some more fun facts. So we're so grateful that Taylor's back with us. And we are going to move on, you guys, to triset number two, which is all about the pull muscles. So we hit the quads, the glutes, and the calves. Now we're going to hit the hips, the glutes, and the hammies. Okay? So we're going to focus a little bit more on the backside of the body. Same format. We got three exercises. 40 seconds on, 10 seconds off. We're going into a deadlift first time through. Again, we're going to go bilateral. Both feet, parallel deadlift. Crush some oranges in your armpits. Hinge, hinge, hinge. Stand up nice and tall. You can go heavy here. And then the next two circuits will go into that staggered stance. You're going to go right from deadlift into a good power move. Dumbbell swings. Hinge and swing just like we warmed up, not overextending at the top. And then your third move, we're going to hit the ground. We're going to go into option glute bridges with Caroline, option frog glute bridges with Taylor and I. So those are your moves. Okay, two standing, one on the floor. Start heavy. I'm gonna go with my heavy weights here. Feet are nice. Bilateral stance. Okay. Roll the shoulders down and back. Crush some oranges in your armpits. Soften in my knees. We deadlift in three, two. Let's go. So it's a hinge, hinge, hinge, hinge, hinge, and then pull to the top. Hinge, hinge, hinge, hinge, hinge. Nice. You're initiating the movement with a hip hinge, same as our swing. We're not overextending at the top or driving through the heels to stand tall. Straight deadlift is a common move. We get people saying, I'm having low back pain. If that is you take your dumbbells from gliding along the front of your shin to gliding along the side of your leg. A great option. It's going to transfer that weight a little bit more and not so much in that low back. Okay, Great option for you. Nice. 10 seconds here. Heavy, heavy, heavy on that deadlift. You got it. We're going right into dumbbell swings in 4, 3, 2, and 1. You're down to one weight. I'm just gonna take that weight with both hands right here. We're gonna hinge and swing. Yes. Soft bend in those knees. Remember, driving through the heels to stand tall. Three, two, let's go. This is our power move right here. Power move. Targeting the posterior chain. We're hitting our hammies, our glutes and our hips. They're all working here. Yes. Hinge, swing. You could grab a kettlebell if that's more comfortable for you. Again, go heavy. These are big power generating muscles. Yes. Big power generating muscles. Come on. Nice work, nice work. Okay, speaking of grilling season, what is your favorite thing to grill? You guys, what's your favorite thing? We'll start with Taylor and we'll go down the line.

Mine definitely bacon wrapped pork tenderloins. Ooh, my favorite.

The bacon wrapped in there. Nice. All right, you're here. Come on. 5, 4, 3, 2, and 1. Nice work. Recover. Awesome job, you guys. I'm hitting the deck with. We're all hitting the deck. We're all hitting the deck option to take a dumbbell with you. We're going to go into frog glute bridges, so soles of the feet are going to come together. I'm going to take one dumbbell and rest it right here on my hips. Dumbbell is totally optional. Caroline's got a standard glute bridge for you. 40 seconds in 3, 2, 1. You're going to lift and hover. Lift and hover. So glutes never come to a complete rest on the mat. If you are with Dr. Taylor and I, we're hitting a little bit more of those outer glutes. Ok. Hammies are definitely still turned on here. Nice work. Awesome. Okay, Caroline, hit us with your favorite thing to grill. What? Had to say pork tenderloin, too. My dad makes a very good one. All right, shout out to Chef Caroline's dad. We're going to have to get him grilling for the team. Nice work, you guys. 10 seconds here. Let's lift and hold, hold, hold for 10, nine, eight. You got it. Six. Squeeze through those glutes. Come on, finish. Three, two, and one. Rest and recover. Nice. You're back up for two more rounds of that. Back up for two more rounds. This time we're going to stagger it out. So I'm going to go right foot forward, left toe popped, staggered stance. 80, 20. Okay, so 80% in that front foot, 20 in the back toe. We're going to go staggered deadlift into a staggered swing. Caroline is going to stay bilateral for you. We go in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Drive through that front heel. Really putting emphasis in that front right. Hammy and glute right there. Nice work. Okay, mine is the smoker. I do love a good. A good smoked pork butt, which if you did our arm workout, we learned is truly a shoulder of the pig. Right? Pork butt is actually the shoulder of the pig. But I also just love a good. I'm very basic when it comes to my food. A good pork chop with some good marinade or seasoning. I mean, I think it's really like you can throw anything. The thing is, it's pork. Pork is so forgiving. That's why I love it. It's forgiving to cook. You really can't overcook it. Too bad.

That's the key to the 145, right?

Three, two, and one. Nice. Down to one dumbbell now. So I'm gonna take a little bit of a wider staggered stance. Still 80 here, 20 here. Swinging in three, two. Let's go. Hinge swing. That's why I think my husband and I always make pork butt or shoulder, I should say, when we're feeding a group, because it is so forgiving. So, like, I feel like we just. We really can't mess it up that bad. Nice work, you guys. Keep swinging.

I also think it's great for meal preppers, right?

Yes.

You do it on a Sunday afternoon and then you can sort of rethink it.

Oh, for sure. We go taco style. Carnitas. Just do the basic seasoning. You can go taco style. You can go barbecue style. You could throw it on a salad. It's just got a lot of versatility. And easy for kids, too. Nice. Go four, Go three, two, and one. Awesome job, you guys. Back down to the ground. Glute bridges. Glute bridges or pumps. You're either way option to add that dumbbell right on your hips. We go in three, two. Let's go up and lower. Hover, squeeze. Nice. We'll add that 10 second hold at the end again. You got it. Nice work. If you're with Caroline. You're driving through those heels. The farther the heels are from the butt, the more hamstring you're gonna get. All depends what you want to work today. A little bit more glute. If you are with Dr. Taylor and I. Nice work, team. Awesome job. Stay with it. Final 5, 4. Hold in 3, 2. Hold at the top. Hold for 10. 9, 8. You. You got this. 7. Stay with it. 6, 5. You're so awesome. Final 3, 2. Recover. Awesome job, you guys. We have one more round. One more round through this tri set. One more round, and we might have a bonus move for you, because, you know, every good workout needs a bonus move, right? It is flying, too. It is flying. You are right. All right, here you go. Stagger. Deadlift. Left foot forward. Okay, I got 80 here. I got 20 here. Staggered stance. Deadlift other side. Yes. We go in three, two. Let's go. Hinge, hinge, hinge. You have your staggered deadlift right into your staggered swing. And then one more set of frog pumps. You guys, you are crushing this workout. Nice work. Nice work. We love a good, quick, effective leg day. I love a good strength day. You know, I think sometimes we underestimate the quality of just solid strength training. We think, you know, you got to be doing jump squats and your heart rate has to get crazy high. That is not the case for an effective workout.

I'm just saying my heart rate is high.

Everybody who's with Dr. Taylor, give us a thumbs up. You got 10 seconds. Nice work. You're swinging staggered stance or bilateral stance? In 5, 4, 3, 2. Give me one more, because you can. Nice work. You're down to one dumbbell. Same thing. 80 here, 20 here. Can go a little bit wider if you need to for the swing. You're swinging in three. One, two. Let's swing. Let's swing. This is where that heart rate starts to rise a little bit. Nice drive through that front heel. Boom. You got it. Come on. This is your third set. We always say at nml, third set is the best set. Yeah. Yeah. Team. Come on. Stick with it, guys. Nice work. You got it. You got it. Come on. This frog pumps and your final burnout move. You got this. So strong, so tough. Nice work. Keep working hard. Come on. Stay with us. You're in the final 10 right here. Come on. 10. 9, 8. You got this. 7. Stay with it. 6. 5. 4. 3, 2. Give me one more.

Boom.

Nice work. We hit the deck. Final set of glute bridges or pumps. Final set, guys. Final set. Right Here. Okay. Finish strong. Finish strong. You're there in three, two. Let's go. Lift and hover. Lift and hover. We are keeping you working the entire time. We're together, guys. Come on, keep moving. You got this. You're almost there. This we finish with that 10 second hold. Then we're back to standing for a one minute burnout. 30 seconds per side. Like to mentally prepare myself. No, it's coming. You got it. Nice work. You're holding it. 5, 4. Hold at the top in two and just lift and hold. Hold it here for 10. 9, 8. You got this. 7. Finish strong. Come on. Final five. 4, 3, 2. And lower with control. Awesome job, team. You are out. Except for our final bonus move. It's an NML favorite and we are bringing it back to you guys. It is 30 seconds per side. It is a hinge swing, squat thruster. Okay. Feet stay right here, toes facing you. Hinge swing, squat, press. The arm stays straight, right back into the hinge swing. So it's a hinge straight arm, shoulder. Straight arm right into it. Hinge swing, squat thruster. 30 seconds on the right. 30 seconds on the left. You ready?

Yeah.

Woo. Let's bring it home, team. You're there at 3, 2. Let's go. Let's go. Hinge, swing, squat, press. Arm stays long. Hinge shoulder down. Push. Hinge shoulder down, arm stays long. Hinge shoulder. Come on, you got this. Nice work right here. It's a big powerful move, putting everything we've done today together. 10 seconds on the right. Switching hands in 5, 4, 3, 2. Switch it out. Hinge, swing, squat, right into it. Long shoulder down, arm stays long. You got it. Hinge swing. Nice work on the swing. Glutes, hammies, front side quads. Nice.

You guys want another fun fact before we end?

Oh, yeah, we do. Ten seconds. Taylor, ten seconds.

In the arm workout, we talked about what Cut. The Boston butt actually is with the shoulder. So what do you think the glutes and hammies of a pig are?

We'll find out in three, two, one. Nice work, team. Dumbbells down. Dumbbells down. Okay, you got to repeat it. I was so focused. Nice work. Okay, give me, give me the question.

So if the Boston butt is actually a shoulder.

Got it.

What part of the pig are you eating? What do you call it when we eat the pigs? Like glutes, hammies, squats their leg muscles.

That's why they call it ham. Right? Ham. Ham.

Exactly.

High five. I'm proud of myself. That was a total guess. That was a Total guess that's what it got, right? So the glutes, quads, and butt are ham.

Like, the whole leg muscle is a ham.

This is your hammy, guys. This is your big, strong ham muscles. We're gonna call them for now. And I love fun facts with Taylor. You guys, high fives for Dr. Taylor. Thanks for joining us. Thank you so much, Minnesota Pork Board, for sponsoring this. Let's do a quick cool down and stretch it out. Yeah. All right, you guys, we're just gonna start. We're gonna start standing. We're gonna. Heart rate's a little high. Let's balance. Let's go back to balancing on your left leg. Right heel comes to the glute. Nice option. Just tuck your tailbone towards me. You can stay right here, or you can go into a nice hinge position. Ooh, nice. Challenge that balance. Get a little hammy and quad stretch. I lost my balance. We'll switch it out. Nice. Look at Taylor. Just a rock over here. She's like, I could do this all day. Nice hinge, hinge, hinge. Nice work. You got it. Hold for three, two. Stand it up. Nice work. Set it down. Awesome job. Let's just go into a squat. We haven't done this in a while because I haven't been able to. Big inhale up, exhale, sink down. Just a little squat pry. You can hang out here. Still working on my squat pry, but this is much progress, right price? Side to side. Nice work, you guys. Right heels, drop down into all fours. A little cat cow action. We hit some of that low back with those deadlifts. So just arch it out and reverse it. Tuck the chin spine up towards the ceiling. Nice. Bring it back to center. Let's tuck those toes under and go into down. Dog pedal out those calves. Give me a big inhale up onto the balls of your feet. Exhale. Melt your heels down to the ground. Stretch through those calf muscles. Nice. Now walk it back right here. Take a nice forward fold. Alternate knee bends. Bend, extend, bend, extend, bend, extend. One more bend. Extend. Nice. Go ahead. Bend the knees. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. Awesome work, Taylor. Thanks for joining us today. Awesome work, Caroline, you crushed it at home. And if you want more awesome pork recipes that we didn't give you, I now understand the blt. Like, the BLT is a summer staple, and I get it because it's quick and it's easy, and everybody in the house loves it. So BLT is also an awesome one. I'm just gonna keep sharing recipes. If you want more, you can find them@mnpork.com thanks so much for joining us. We'll see you back here soon. Awesome work crushing that leg day workout. If you loved it hit subscribe to our YouTube channel. And if you want another workout featuring the amazing Dr. Taylor, you can find that loaded for you right here. Otherwise, you can find all of our lower body workouts in this playlist right here. Have a great day.