30-Minute Lower Body Workout with Dumbbells (No Repeats + No Jumping)

Hi, I'm Lindsey Baumgren of NourishMove Love and I have a 30 minute lower body strength workout for you. No repeats, no jumping. Alright. You guys love these. No repeat workouts. So I have 22 leg exercises for you. You're gonna do each exercise for 40 seconds of work followed by 20 seconds of rest. We'll take a one minute break around halfway through, get ourselves warmed up, cool down a solid 30 minute lower body burnout. Let me tell you, you're gonna have that shaky leg feeling. I'm a little nervous for this. I know. Gonna be on fire. Let's get ourselves warmed up before we jump into our lower body workout. So you're gonna take your feet about hip width, distance apart. Place your hands actually on your hips and give me a hip hinge. Stand tall. Calf raise. All right. Hip hinge, stand tall. Calf raise. I'm gonna show you from the side that hip hinge. Pushing the hips back towards the wall. Calf raise. Right. Warming up that posterior chain. Hamstring glutes, adding a little calf raise. Right. We're add some calf raises into today's workout. Awesome job. No jumping, but it's still going to raise your heart rate because we are going to fly through 22 lower body exercises. Two more just like this. Hip hinge, stand tall. Squeeze the glutes. Cap raise. Last one hip hinge. Stand tall, squeeze the glutes. Nice. Bring it back to center for me and go ahead and just squat it out. So go a little bit wider. Toes go slightly out. Right. Knees go towards my pinky toes. Squat form. We want good squat form. Right? Weight in the heels. Wiggle those toes for me. Chest stays up. Trying to find that 90, 90 hip to knee ratio. 90, 90. Right there. 90, 90. Hit it. Nice work. Down, up. Awesome job. We're gonna open up those hips a little too. Show you some of my favorite hip opening exercises. Give me squats for four. Nice. Three, two and one. Go ahead. Right foot forward, left foot back. You're gonna go lunge. Reach. Stand tall. Open the hip. Reverse lunge. Reach. Open this hip flexor. Stand tall. Open the hips. Nice. Down reach. Stand tall. We're going to challenge your balance and stability. I should have mentioned the equipment that you need for this workout at the beginning. What I have is dumbbells. I have a 20 pound and a 15 pound. I'm going to use one dumbbell for a lot of today's workout. One more right here. You could always use two lighter dumbbells if you want. Other side lunge. Reach. Step forward. Open that hip like you're going up and over a stool or a bench. Right? Okay. And I also have a chair you could use a couch or a bench. We're going to add that in for a couple exercises. And then see a little yellow band sitting on that chair. A nice little mini loop resistance band optional add on for the last couple exercises. Ok. Nice work. One more right here. Lunge. Reach. Open the hip. Nice. From here you're going to go ahead and just take it down to a squat. Plant your hands on the ground. Step back. Find that high plank position. Step your right foot outside the right hand. Give me that easy. Twist this runner. Twist. I love it so much because it feels so good. Take one on the other side. Open the hips right here. Nice. We're going to repeat that and this time you're going to give me open arm. Tap the elbow to the shoe or calf. Open for three. Tap two. Tap one. Switch it out. Other side. Right here. Open. Tap one. Nice. Tap two. Nice. Tap three. Nice. Set it down. We're gonna do what I call a hat half kneeling hip opener. It's one of my new favorites. So right here. Half kneeling. Now take this leg. Open it up. 45 degree angle or how far you can go, that's up to you. And going to take this hand, slide it down the leg. Up. Slide it down. This little motion right here. You gotta try it. This has changed the game for me. I do this every morning. Right here. Just down and up. Opening that hip feels so good. My hips are my sticky point. Okay, so nice. Right there. We're gonna do it on the other side. Up. Open the leg up. 45 degree angle. Rock into it. Right. Put that other arm overhead reach. Nice little, little tap down. Really a great way to open the hips. I love this one. New favorite over here. Down. Up. Two more. Down. Up. Last one. Down. Up. Nice. Stand yourself up. Squats. One more time. Down, up. Finishing that lower body warmup. And then we are going to jump in to these 22 moves. It's going to be awesome. Right here for four. Nice. Three. Awesome job. Two and one. You guys ready to do this thing? 22 exercises, 40 seconds per exercise. A 20 second transition. So I can show you the next exercise. Your first one. You're not repeating any of them. Except if we do something on the right side of the body. We will then repeat on the left side. Right? Okay. But I have some fun moves for you I'm excited to share with you. I have one heavy dumbbell you can do this with one heavy dumbbell or two lighter, you're going to give me a double leg deadlift to a calf raise. So like that first warm up move we did, hinge, hip hinge, stand tall, calf raise, hip hinge, stand tall, calf raise. You're there in three, two, let's go. So push my hips back towards the wall behind me. Stand tall, calf raise. Right, so this workout you get to decide. Heavy weights, slower, more controlled. You can go lighter, you can maybe move a little bit faster through these exercises. This is a strength based workout. No repeats, no jumping. But trust me, your legs are going to be on fire. Right? You don't have to jump to feel your legs to be on fire. Nice work. Think about keeping that dumbbell nice and tight to the body. Think about sitting those hips back towards wall behind you. 10 seconds here. Our first couple exercises are focused on deadlifts. Focus on the hamstrings, the back of the legs. Nice. You got four, three, two and one. Awesome job. You're going to take this into, we'll put it in our left hand. You are going to do a staggered deadlift. So right leg forward, left toe popped, hinge stand. It's a staggered. So now we're transferring that weight, right? Transferring the load into just my right leg. In four, three, two, let's go. Same thing about keeping those hips square. Pushing your hips back towards that wall behind you. Stand tall, squeeze. Okay. A lot of unilateral training. So we'll do something on one side of the body and then on the other side. Why? Because it exposes muscle imbalances. We all have them, right? We have one side that's stronger than the other. Okay. That means when you do a bilateral exercise, two feet on the ground, your stronger muscles can tend to take over your weaker muscles. We don't want that to happen. That's where injuries happen. Overuse of muscle groups happen. Right. 10 seconds here. Set those hips back. Stand tall, squeeze. Keep that dumbbell nice and tight to the body. We're going to stay on this right hamstring. Going to give you a challenging core move in 3, 2, 1. Option A, you can stay with that staggered hands. Option B, you're going to go to a single leg deadlift. Right? Down, up, you're going to float. But once I hold here about halfway down, switch hands. Switch hands. Stand up. Holy bananas. It's going to challenge your balance. It's going to challenge your core. Okay, you're on in three. Right leg forward, two, one. So hinge like that. Deadlift, transfer the dumbbell transfer. The dumbbell stand hinge. Think about keeping both hips square to the mat. Don't let that left hip pop up open. Keep it square to the ground. Find your balance. Transfer, transfer. This is so awesome. You got to tap it. You tap it for glute strength, hamstring strength, foundational core strength. Better than any crunch or sit up you're going to do today. Right here. Built into your workout. For you, core is built into every exercise you're doing today. Nice work. Core training right here. That little transfer that works so much every. All those small stabilizing muscles. Do you feel them? Do you feel them? For four, three, two, and one. Nice work. Okay, now we're going to get that heart rate up a little bit. We're going to go into an alternating hand swing. So right here, switch hands. Swing, hinge, swing. So that hinge motion. Hips go back. I'm not squatting. Hips go back. Stand tall. Squeeze my butt. Okay, drive the dumbbell overhead. 40 seconds in three, two. Let's go. Hinge, swing. You don't have to switch grip if you don't want to. You can put both hands on the dumbbell. Okay, instead of thinking about thrusting your hips towards me, think about just standing up tall. Stand up tall, ground down. Through the heels, drive through the heels. Stand tall. Don't overextend at the top. Common error with swings right here. Come on. Raise that heart rate a little bit. Hit those hammies, hit those glutes before we switch sides for the dumbbell deadlifts. Nice work. Nice work. 10 seconds. You got it. You got it. Fun workout, you guys. A lot of variety. Awesome job. Right here for 5, 4, 3, 2, 1. More swing. Awesome. You're out. We're gonna repeat some of those sticker deadlift moves on the other side, right? So now left foot forward, dumbbell in my right hand. That stagger, deadlift. Other side. Okay, I'll show you from the side. Awesome job, you guys. Left foot forward, right foot back. You're on in three, two. Let's go. So that's stagger, deadlift, other side. Dumbbell stays close to the body. This is one of my favorite ways. There's no repeat format to work out at the end of the week when I'm, like, feeling a little bit mentally fatigued, and I'm like, I don't want to do a bunch of reps. I don't want to do a bunch of sets of the same move. Want to be engaged. I want to sweat. I want to move. I want to Build strength. That's what this no repeat format is really fun for. Awesome job right here. Sager deadlift. We're gonna stay on that deadlift with the dumbbell. Pass. Next challenge, your core, your balance coordination. I always bring in you guys new moves to keep it fun and interesting, right? Awesome job right here for 5, 4, 3, 2, and 1. Someone wants to. They're like, why are you touching your butt? That whole move. Did you see me touch my butt? I like to touch the muscle that's working. Make sure it's working. All right? That single leg balance. Pass the dumbbell. That's my weak side. Could you tell? Pass the dumbbell. We all have a weak side. That's why we're here, right? We're going to expose those muscle imbalances in three, two. Let's go. Hinge. Going about halfway down. Okay. Transfer the dumbbell. Transfer. Stand up. Hinge. Keep that hip square to the ground. Nice. Think about spreading all five toes wide. Grip that floor right with that foot. Round out through the heel. Take it at your pace. Whatever that looks like for you. I love this move. It's fun, it's challenging. First time you're seeing it at nml, which makes it even more fun, right? Keep you guys coming back for more. Keep you guessing. Core, core, core. There it is. Hello, core training. Three, two, and one. Nice work, you guys. Awesome job. We're done with the deadlifts and we are moving on to an uneven squat thruster. Take that dumbbell back over to the left hand squat press. That's what you're doing. Gonna do it just on this side of the body. Uneven squat thruster. You're on in three, two. Let's go. This is gonna raise that heart rate, right? Raise that heart rate right here. Nice work again. Loading the weight on one side of the body forces that core to work. You got this awesome job. Don't need jumping to raise your heart rate. Just do some squat thrusters. Woo. That'll get you. Nice work. One rep at a time right here. You guys are doing so awesome. We're going back to a wall. Find a wall if you have one close to you. We're going to go wall sits. That's going to be our next exercise. Awesome job. Come on, finish with me right here. Final five, four, three, two and one. I'm going no weight. You bring a weight with you. I'm gonna come right back to this wall right here. Okay? Find a wall. Sit. Nice. 90, 90. Knees to hips. You're gonna hold here and give me calf raises. Got 10 seconds of rest. I need it, too. Find your wall. Sit. You're on in three, two. Let's go. So right here, option eight, hold. Walton, make sure your back is connected to the wall just like it would be the mat. You want to intensify this. Transfer the load to the quadriceps, the top of the thighs. Tiny calf raises, up and down, up and down, up and down. Try not to let my back come off that mat or come off that wall. Keep it connected. Keep that core turned up. Come on. Ten seconds. Yes, you can stay in it right here. Five, four, three, two. One more. Do you see my legs shaking? Nice work, you guys. Uneven squat thruster. Other side. Grab that heavy dumbbell. If you got it, put it in your right hand. Uneven squat thruster. Okay. The power comes from my legs. That's what drives that dumbbell up overhead. Ready? Whoo. You're on it. Three, two. Let's do it right here. Exercise number nine. Flying through them one at a time. Come on. Nice work. Deadlifts, squats. What's up next? What do you think it is? If you had to guess, what would you say if you said lunges? Ding, ding, ding. You nailed it. Lunges are next. Come on. Squat. Push. Halfway. Halfway. 20 seconds. This should feel heavy. This should feel hard. Come on. You got this? Yep. Stay in it. Right here. 10 seconds. You feel those legs? They're working. They're working for you. Come on. 5, 4, 3, 2, 1. Set that dumbbell down. That's tough. Lunges. Okay, we're gonna step back with our left leg. Right leg forward. Okay? Step back on the left. Lift that front right calf. Drop it. Stand up tall. Hold one dumbbell. My chest. Let's do it. Three, two. Let's go. Step one. Leg back. Calf raise. Stand up, lunge. Hold. Calf raise. Stand up, lunge. Hold. Nice. You hold one dumbbell at your chest. You can hold two dumbbells at your side. You can do this with just your body weight. Either way, it's going to challenge you. Right. As soon as you set that heel on the mat, stand tall and drive through it. Okay? Calf raise. Drop it. Drive through the heel. Squeeze that front butt cheek, quads, glutes. Pull me up top of the thigh for the calf raise. Right there. You got this. 5, 4, 3, 2, 1. You're out. Uneven dumbbell or sumo squat? Set that one. Or you could have two. Sumo squat. Pick up switch. Pick up switch. I'm switching hands each pickup. If you have two, you're just going to alternate dumbbell Pulls heels in, toes out. Sumo squats, inner thighs in three, two. Let's go. Pick it up. Switch, pick up, switch. Now, you don't have to go to the ground, right? I can switch right here. Choose a range of motion that works for you. Down, up, down. Hello, legs. My quads are shaking. They feel this. Come on, open those hips. Think about pulling those inner thighs together as you stand tall. Down. Drop those hips. Squeeze the inner thighs. Pull up. Yes. You got this. Stay with me five seconds here. Five, four, three, two, one. Set it down. Shake it out. Reverse lunges with a calf raise. Other side option to hold one dumbbell, two at the sides. You decide. Nice work, you guys. For me, it's left foot forward, right foot goes back to lunge. Left heel does get caf. Raise. Set it up. Three, two. Let's go. Step back to lunge. Calf raise. Stand tall, right. Do you feel that load change as you transfer the weight to your toes? Okay. You should feel your calf, your quad. That's the top of your thigh. Take over. As soon as you set that heel down, drive through your heel to pull you up. That's your glutes. Glutes are working to pull you up. Nice work, you guys. Awesome job. Some fun new moves for you and in a no repeats workout. That's what makes workouts like this go really fast. Because, believe it or not, this is exercise. My balance, number 12. Your break comes right after this. Right? Halfway. Halfway. Come on, finish with me. You got five, four, three, two, and stand tall. Shake it out. 12 exercises down. 12 exercises down, you guys, 10 to go. Grab some water. Take a break. Like I said, I don't have to jump. This is getting my heart rate up. Quick water break, you guys. Halfway. Actually over halfway. 12 exercises down, 10 to go. We have one more with your dumbbell. You're gonna hold it right here at your chest, nice and wide. But your toes are gonna face me. More lateral lunge. Sit back. So you're just gonna sit back, center, back, center. That's going to be your move. And then we're gonna bring that rock and chair into play. More single leg stuff. How you feeling? Are your legs nice and fiery? I know mine are. Give them a little flap. Flap. Grab that heavy dumbbell. 20 seconds more rest. Recover. Right, settle in. Get ready to tackle the second half of this workout. Sitting side, center, side, center. That's your move. And then we're gonna do some single leg split squats on your chair, and we're gonna talk about how to do them properly, because I haven't always been doing them. Right, Right. Grab it right here. All right, you guys, you're on in three, two. Let's go. Side, center, side, center. Side, hook, side, up. There we go. Sit back, center. Sit back, center. Okay, Think about sitting your hips back and down. Back and down. I'm driving off the bent leg. Driving off that bent leg. Nice work, you guys. Drive through the heel to glute. Nice work. Awesome work. Chest is up. Eyes are up. Right here. Got 10 seconds with me. Come on. 10 seconds. You can do it. Finish. 3, 2, 1. More. Nice work. Set that dumbbell down. Go ahead, grab your chair. Okay. You can do these with or without. I'm gonna show you quick. Okay. This is a rear leg split. You can do this holding a dumbbell on your chest or not. You're put one foot back on your chair. How do I get here? We're gonna take a moment to set this up, because I think it's really important. Step, step. So I want to be two feet, right? So here's my chair here. Here. This is where my foot should be. Okay. You have to adjust a little bit. You can, but you want your back foot pointed right here. This is the move. Okay. I've done these before where you've seen my toe up like this. Not entirely the appropriate way to do it. I'm learning just like you guys. Always trying to challenge myself, studying corrective exercise. Toe should be pointed and down. If that's really uncomfortable for you, take a towel, set it on your chair or bench. Give you a little extra support right there. Okay, let's see. I'm gonna hold my 15 pound at my chest. I'm gonna take my steps away from the chair, right? So I have one foot out. Step out. How do I do that? Right, Right here. Here, here. This is where I should be. Put my foot back on my beautiful little spot, get myself set up right here. I'm gonna hold it at my chest. Okay, we're going down. Up. I'm gonna let my timer match up with me. Quick little fun tutorial in the middle of your workout for you gotta do those exercises, right? Stay healthy. Right? Okay, here we go. You're on it. Three, two, let's go. So it's down. I'm going lighter here because I've really been challenging myself to do this with correct form. Biggest. Biggest, I'd say mistake I tend to see with these two is people step too far away from the chair. Right? Step too far away from that chair. Nice. This will expose some muscle imbalances. Right? Oh, my goodness. This really works. The glute. Yes, it does. Come on. Down, up, down, up. Feels really good, right? It burns. That's what it does. Come on, you got this. 5, 4. I lost my balance. 3, 2, and 1. You're out. Nice work. All right, recover. Next move. Single leg chair pistol squat. Take that towel off. I'm going to stay standing right here on my left. I'm going to go on my right leg. That's what I was standing on. And flex this foot out. Sit back, stand up. I'm going to go body weight. This is a challenging move in itself, right? Body weight, Single legs to the back. You're there in three, two. Flex the squat. Sit back, stand up, sit back, stand up. You take a weight and you can push it out away from the body and pull in, give you a little counterbalance. Sit back. If that's too much for you, kickstand this front foot and use it a little bit to help you, okay? But really strive to flex this foot right here. Try and give me a single leg squat. Nice work, you guys. Single leg squats for the win. Single leg squats. Nice work. Stay with it. Come on. Eight seconds. Let's go. You got this. And four, three, two, and one. Shake it out. Nice work. All right, right here, we're like squats. Other side. So this time, step away from my chair. One, two. This is where this outside foot is. Back foot's gonna go to my chair. Find that towel. It's gonna be flat and pointed. Okay, we're down in three, two. Let's go. Down, up, down, up. Nice work, you guys. Awesome job. This exercise makes me sore every time, every time. To get your pace, your tempo. Single leg exercises. Hello, core, Hello. Unilateral training. I love it. I love it. Unilateral training has been one thing that I've really switched to after having kids. Right? Because it's effective, it's efficient. Engages my core. I don't really like doing ab workouts, so I do unilateral training. Seven seconds. Here, Come on. Right here. Finish it. Booty's on fire for three, two, and one. Nice work. I'm gonna go no dumbbell again. Take that toe off my chair. I'm gonna single leg squat. Standing right here on my left leg, flexing my right quad. Sit back. Find that chair. Don't miss the chair. Stand up. That'd be something, wouldn't it? Miss the chair. Three, two. Let's go. Sit back, stand up, sit back, stand up. Right. Strengthening our glutes, our quads simultaneously. So good for healthy knees. Healthy knees, you guys, we love them. We want them. Come on. Awesome job. Right here. Stay in it. That single leg training. Sit yourself down. Control. Don't just plop down in that chair. Control it down, control it up. You got this right here. 10 seconds. That booty is on fire. You feel it? Come on, stay with me. 5, 4, 3, 2, and 1. You're up. Shake it out. Chair goes away. Find your beautiful band. Beautiful band. Okay. It's gonna go around my calf and ankle area. Okay. Calf and ankle area. Nice. I'm gonna grab my one heavy dumbbell. 80, 20, change, dance, squat. Standing on my right leg, left toe, pop, squat, switch my stance, squat. Three, two, let's go. So I squat here, Take it back squat here. Parallel squat, back squat. Why do I say 80, 20? 80% of the weight is in my right leg. That's what's working. 20% is in that left toe and that left hip glute. It's getting a little action on that. Change stance. Keep tension on that band. Right here. Down, up, and switch. Down, up, and switch. Nice work. Whoa. Feel that standing leg. That right leg isn't working for you. 10 seconds should be. Yeah, that. Little change, little change dance. Three, two, one. Shake it out. Nice work. Okay, we're going back to the wall. Going back to the wall. Right here. Take that band. Put the band up six inches above your knee. Take it back to the wall with me right here. Okay. Option. Option to hold the dumbbell at your chest. If you want to, you're gonna be right here. You're opening and closing. You're there in three, two. Let's go. Open, close. Low back is pressed into the mat. Open the band. Close it. You can always hold the dumbbell at your chest if you want to find that. 90, 90 working those outer glutes. Those are called my abductors. So good for stabilizing my hips. My pelvic floor right there. You should feel your pelvic floor working this exercise. As you open, think about pulling your pelvic floor up. That takes a lot of mind, body connection. You got it. Nice neutral spine. Come on. 10 seconds here. Yes, you can. Legs are shaking. I know. I feel it. 5, 4, 3, 2, and 1. Pop off that wall. Shake it out. Take the band right back down. Right here. Okay. 80, 20, change stance, squat. 80, 20, change stance,. Squat right here. Okay. 80% in my left standing leg, 20% in my right toe popped run in three, two. Let's go. Squat, change stance, squat. Change, stance, squat Take it back, bring it parallel. Okay. Doesn't have to be a big movement, you guys. Just that little change works the muscles in a different way. Nice work. Awesome job. You guys, come on. You're doing this. We're so close. We're so close. Do you feel that fire in your legs? Grab some heavy weights. Make these 22 exercises count. Make them count. Wherever you're at, whatever your day looks like, finish strong, finish proud. Come on, you're doing it strong. Glutes for 5, 4, 3, 2, and 1. Nice work. I'm gonna keep this one dumbbell. We're gonna go two squat walks to my right. So step, squat, stand. Step, squat, stand, and then we'll go to the left. Okay, that's what it looks like. I'm gonna hold one dumbbell. Of course, you can always hold two. Okay, step, squat, lateral walks. You guys, this and one more move in three, two. Let's go. Step right. Squat, stand, squat. Go to the left. Squat, stand. Stretch that band. Nice work. Side, up, side. Finish it off right here. Come on. You are doing so awesome. So stinking proud of you. Legs on fire. I feel it. Oh, I hope you do, too. Come on, we got this in it together. Nice work. Come on, chest up. Stretch that band. How far can you stretch that band? Challenge yourself. 10 seconds. 10 seconds. What do you got for me? Finish strong right here. 5, 4, 3, 2, and 1. Dumbbell down. Keep the band around your cash and ankle area right here. Come down to a superman position. You can take your hands right here to support you. Okay, you're just lifting your back legs out off to try to get your quads up. Mat. Open the band. Open the band. Holy bananas. This is one way to finish. It's gonna burn. Three, two, let's go. So can you lift? Option A. Hold here. Lift. And superman. Hold your quads up. Mat. Low back glutes, hamstrings. You want to add these abductors. Open, open, open, open. This is gonna burn this. This is your finisher. Come on. Yes, you can. Yes, you can. Big finish. Big finish. I feel it. Come on, you guys. So strong. So strong with each one. Come on. Say that. I am so strong. I am so strong. This is your holy bananas moment. Your holy bananas moment. And yes, you can. Yes, I can. Give me 5, 4, 3, 2, and 1. Nice work. Awesome job. Go ahead, take that band off. Booty burn 22 lower body exercises. That was fun stuff, you guys. I hope you enjoyed it. We're going to stretch. Okay, let's start with one of my Favorite stretches after hitting those abductors. Okay, I'm going to send my left leg out, take my right leg up and over, give it a nice gentle hug. Pull up. Oh, right there. That's what I want to work right there. You got a foam roller. Come foam roll that later. Get into the glutes. The paraphormoris feels so good. Nice work. Just hold it here. Awesome job, you guys. I hope you like the variety in this workout. From dumbbells to chair to band, you kind of got it all. Fun lower body workout. No jumping, low impact. Awesome strength training workout. Awesome unilateral training. Great for my postpartum mamas. Yes, I see you. Hey, I'm over a year postpartum and I still consider myself. Once you've had a kid, you're postpartum forever. Ok? If you have been pregnant, you are postpartum for life. And you got to keep working on that core strength. Come back strong. Nice work. Switch it out. Other side. Don't know if I told you that. Hit that outer glute. You guys rock my socks off every day. I love seeing all of the awesome comments. You guys love a good challenge. You guys love strength training. I love it. Building strong bodies. So stinking important, right? Basic everything that comes at us. Mental toughness. Let's go ahead and butterfly tip those inner thighs that we got after too. Go ahead. Press your elbows into the inner thighs and slightly hinge forward, right? Building mental toughness. Building physical strength. I love it. You guys are so awesome. I always love seeing you guys crush these workouts. Come back. Comment. Hit subscribe if you like the workout, share them with your friends. That's how we are able to produce more content for you guys. I love getting to sweat with you at home. Nice work. Awesome job. From here, we're going to come up and do a little hip rock. So you're going to put your foot out to the side like we did in that lateral lunge. And you're just going to slightly hinge forward, hips back. Hinge forward, hips back. That feels good, right? That inner thigh, Nice little hip rocks right here. Always working on opening those hips. That's my sticky point. Maybe we should do a whole video on that. Nice. One more. Awesome job. Bring them in. Find a nice frog pose for me. So how far can you open the hips and can you walk down to your forearms and just hold here for a second? Can give me rocks in this position too, if that feels good for you. When you're warming up right for a workout, you're doing a lot of dynamic stretching. Walk it back in. We'll do those hip rocks. Other side. Right here. Hip off to the side. You're gonna pinch forward, push back, pinch forward, push back. When I'm warming up, I don't want to hold the stretch longer than 30 seconds, right? I want to do dynamic movements at the end. If it feels really good, you can hang out here. Hang out here for 30 seconds. Hang out here for 60 seconds. Whatever feels good for you. Okay, go ahead, walk back in. Step your feet together and find a nice forward fold. Let it all hang heavy. Open up the hammies. The low back. That should feel so, so good. Roll up one vertebrae at a time. Two big shoulder rolls at the top. Nice little standing quad stretch. Tuck your tailbone towards me. We really got into the quads, the glutes, the hammies. We hit it all. Nice work. Go ahead, switch it out for me. Find that balance. Awesome job, you guys. Thanks so much as always. Hit. Subscribe. Come back for more workouts@nourishmovelove.com love working out with you. We have more leg workouts, arm workouts, split training, hit cardio bar. Find it all@nourishmentblove.com and have an awesome day.