30-Minute Muscle + Bone Building Workout | All Standing Strength + HIIT

Low energy or short on time? This is your workout. We're combining strength and impact cardio to build muscle and strong resilient bones, and we're doing it in 30 minutes. Before we dive in, make sure you hit subscribe to my YouTube channel, or if you want my structured monthly workout programs, make sure you train with me inside the Nourish Move Love app linked in the description below. All right team, we've got a fun new format coming at you today. We are building muscle and strong bones, strength on the front end, HIIT Cardio on the back end to build strong, healthy bones and joints. Let's do this thing. I'm Lindsey Bomgren of Nourish Move Love, and I'm joined by the amazing Caroline.

Hello.

She'll be offering modifications throughout today's workout. If you want to take that impact cardio a little bit more low impact, follow along with Caroline when we get there. All you need for today's workout is dumbbells. I have anywhere from 20 to 25 pounds on set with me today, and we are going to start with 12 minutes of muscle building. You have 5 full body exercises. You're going to do each exercise for 40 seconds of work followed by 20 seconds of rest. You do 2 rounds of that, and then we go into my favorite 10-rep burnout round for your 3rd set of muscle building. From there, we transition into 8 minutes of bodyweight impact cardio to build strong, healthy, resilient bones. We're going to build some muscle. We're going to raise our heart rates and build strong bones. Let's do it in 30 minutes. We're going to start with a warmup. You ready?

Let's do it.

All right. Starting with the warmup. Feet are right underneath the shoulders. Go ahead and just flap those wings for me. I'm excited for this format. I love this kind of workout.

It's like our Build and Burn, which is really fun, and our members love it. Yes.

We love a good build and burn. Big inhale, reach up nice and tall. Exhale, hands come behind the head. Good morning. Push those hips back, push the floor away to stand tall. Think about lengthening through the hamstring or the backside of the body as you initiate with a hip hinge and stand tall. There's a soft bend in the knees. Shoulders come parallel to the floor, lengthen through the hamstrings, stand tall, push that floor away, standing straight up. You have 2 more just like it. 2 more. Nice. Last one. We go side to side squats. So you stand tall, you step to the right, drop your hip, stand tall, step to the left, drop your hips, dropping that tailbone right between your heels as you transfer the weight from side to side. Very functional warm-up today. You're gonna see deadlifts and side squats right out of the gate for your strength move. Nice work. Getting a little bit lower with each squat. Give me 3. Nice work. 2. One more to the left. Stand tall. Shoulder sweeps to the back, alternating sweeps. 3, 2, 1. Stand tall, core stays tight. Switch directions in 3, 2, let's go. Take it forward, swing it forward. Sweeps to the front. We're gonna add the calves. Get ready for that impact in 3, 2, 1. You're gonna give me a little squat and swing reach. Squat, swing reach. Squat, swing reach.

Nice.

Give me a calf raise. Pop those heels off the ground. Big full body movement. Drive the hips forward. Nice. 3, 2, 1. Go 3. Nice. 2. 1 more. 1. There it is. All right, here we go. Step back lunges. Alternate the step back. Step back right. Drive tall. Left. Drive tall. Step back lunge. Nice work. Dropping that back knee to the ground. Shoulders are now stacked on top of hips. Dropping that back knee towards the mat. Driving through that front foot to stand you tall. Nice. Give me 3.

2.

High knees. Last 1. High knees, high knees. Add some energy right here for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Take it wide. Lateral squats. All right, you're going to sit into the side. Stand tall. We're going to open up those hips from a standing position. This workout is all standing, so you're never going to hit the mat. You're going to stay standing for strength, and then you're going to stay standing for the impact cardio. Sitting back into that hip. Driving out of the hole, really pushing off this outer glute to stand you tall. For 3. Nice. 2. Awesome job. Last one. Here we go. Hinge forward. Nice. Roll it all the way up. Walk your feet in. Now take that hinge position right here. Give me a back fly. So you're gonna go to the side, 45, straight up. I like to reach those Thumbs to the ceiling. Core is tight. 2 by 4 from head to tailbone, preparing you for the back rows you're going to see in today's workout. 45. Nice. Straight up. There it is. Here we go. 45. Nice. Straight out in front of you and roll all the way up to the top. When you get there, big inhale up. Exhale, hands come behind your head. Little standing cat-cow. So elbows collapse around that spine. Open it up. Pull chest and shoulders open. Do it again. Round claps.

Open it up.

Drop those arms. Get a little bouncy here. You can give me calf raises, but you're adding a little impact here. We know this is good for our joints, our bones, this impact, external stress, right? Build strong, healthy bones right here. Jump training. Gonna get ready to see that at the end of this workout. Give me 4, 3, 2. Let's move laterally. Push right, then left. Lateral bound. Hit.

HIIT.

Finishing your warmup right here. You have 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Nice work, Caroline. Hopefully you feel ready to move. Grab a quick sip of water and we're going to jump in to your first 12 minutes is strength. 5 full body exercise, 40 seconds on, 20 seconds off, 2 rounds like that. And then the 3rd round is a 10 rep round.

I love the 10-rep.

I do too.

So motivating.

We're going to alternate legs and arms starting on legs. So go heavy if you can, grab those heavy weights. You're giving me 1 deadlift, 1 sidestep squat to your right. So it looks like this. Start with a narrow stance, hinge at the hips, stand tall, step to the right. Weights can come between your legs, drop into a squat. We're going to stack that. So you go 1, 1, then 2 deadlifts, 2 squats, then 3 3 deadlifts, 3 squats. Let's see what we can get through in 40 seconds. Crush those oranges in your armpits. Soft bend in your knees. Deadlift, sidestep right in 3, 2. Let's go. So 1 deadlift, hinge, stand, step wide to the right, drop into that squat. Now give me 2 consecutive deadlifts. Hinge, stand. Do that same thing again. Hinge. Now step to the right. 2 squats to the right. Down, up, down. Back to that deadlift. Give me 3.

3.

Hinge. Nice. You can take this at your pace. You're just stacking on as we go. So now we step wide and we go 3 squats.

Here we go.

Go 3. Nice. 2. Yes. 1. 4 deadlifts. Here we go. Soft bend in those knees. Weights stay tight. This is all your pace, your tempo. It's timed intervals. If you want to slow it down or speed it up, that's up to you. If you're with me, you got 1 more deadlift. Now we step to the right for 3, 2, 1. 3, 2, 1. 1. Not going to finish those squats. That's okay. Switching to upper body. I'm going to take 1 weight, try and stay with this heavy if I can. Hold it at my chest. Stack on shoulder press, tricep overhead. Push, bend, extend. Then 2 shoulder presses, 2 triceps in 3, 2. Let's go. 1 shoulder press, 1 overhead tricep extension. Now 2 presses down, up.

1.

Down, right into 2 triceps. Down, up, down, up. Now 3 presses, keeping this stack on format. 2, 3. 3 triceps down for 1, 2. Elbows are close and pointing to me. 4 pushes, go. 4, 3. Shoulders and triceps.

2.

One more right into 4 triceps and you're out of here for 4. See if you can finish. You have 4 seconds. Nice work. You got 2 more. 2. You're going to finish. Give me one more. That's time. Yes, team. Nice. Back to legs. Alternating step back lunges. Just good old hold the weight at each side. Step back right and left. Good old step back lunges. All right. 40 seconds of those. Grab your weights. Step back right. In 3, 2, step back lunge. You're just alternating that step back lunge. We are alternating legs, arms, legs, arms. We hit the push muscles, shoulders, and triceps in move 2. What do you think is coming for you next in move 4, Caroline?

Our pull.

Our pull, even though she can see it on screen, she knows we're going to pull. We're going to hit our back in the next exercise. 20 seconds, 20 down, 20 to go. Step back lunge, drive through that front foot. Nice. You did a hip hinge and a squat, and now you're giving me a step back lunge and you're pushing or driving through that front foot, targeting glutes and quads. Come on, finish. Last 3, 2, 1. Nice work. Let's row on the right first. You're giving me a single arm row. We'll do right first, left second. Supported row. Gentle support here in the left hand. Right arm row, elbow to hip pocket, lower, get that nice length. Hinging at the hips, supported single arm row just on your right arm in 3, 2, let's pull, pull elbow to hip, lower, lengthen. Elbow to hip, lower, lengthen. That shoulder blade goes down and back. Nice reach at the bottom, down and back. Your shoulders stay parallel to the ground the whole time. There's no rotating or opening up here. Shoulders stay parallel to the ground the entire time. Nice. Find that gaze in front of you. Strong core, strong back. Elbow to hip pocket. Hold squeeze at the top for a second. Control that contraction and then lower with control. Nice work, team. You're in the final 10 seconds. The last 10 seconds or last 2 to 3 reps of each round should feel challenging. That's where we want you at for weight. For 3, 2, rest, recover. You got one more move. We're going to go a little bit more full body. We're gonna move laterally and add a hammer curl. Lateral lunge just to your right, hammer curl. Looks like this. Step to the right, drive out of that, hammer curl at the top. Here we go, stepping to your right, weights frame the foot in 3, 2, step right, weights frame the foot, drive out of the hole, hammer curl, palms facing in. All right, full body workout. We split legs, arms, legs, arms, move 5, We put it all together. We haven't hit the outer glute med yet. We haven't hit the biceps yet. Putting that together for move number 5, just to the right on the first set. You'll go just to the left on the second set. You got it, team. Sit back into that hip, drive off that bent knee, stand tall. It's 2 separate movements. It's one lateral squat into a hammer curl.

Nice.

Nice. You're here for 5, 4. Give me one more rep here. Finish. 3, 2, and recover. Those are your 5 moves. You did it. Grab some water. Back to the top. Deadlift, sidestep squat to your left. You're there in 10 seconds. We stack. Remember, 1-1, 2-2. Start with that deadlift in 3, 2. Here we go.

1 deadlift.

Step left, squat it out, stand up. Now 2 deadlifts. Hinge, stand, hinge, stand. Now right into 2 squats. Down, up, down. I'm taking a little bit wider stance on that squat. Now you got 3 deadlifts. Weights are tight to the body, gliding along the front side of that shin. Halfway, step wide. Give me 3 squats. 3.

Nice.

2. Yes. 1. Right into 4 deadlifts. Come on, 4, 3. We're gonna finish right about where we did on the other side. 2, nice work. 1 more, you're in the final 5. 4, 3, 2, set them and leave them. Great job. Back to shoulders and triceps. 1 weight held at the chest, shoulders and triceps. Grab that weight. Okay, same stack. Starting 1, 1. 2, 2, 3, 3. What did we get to last time? 4 and 4?

I think we got 4 and 4.

Let's see if we can get there again in 3, 2, let's go. Push 1, tricep 1, push 2, shoulders 1, 2. Make sure you got a nice grip on that dumbbell.

I love when you add little themes in. My brain is so focused.

It's always nice. I love having a little theme myself. First 2 moves, we do a stack. Nice work.

2.

I ran 3. Was that 3? I lost count. Here we go.

This is 4.

This is 4? 1, 2, 3, 4. Final 10 seconds. You have 4. I shorted myself on the triceps. 3, 2. Last 5, 4, 3, 2, and recover. That was about perfect. Same spot. All right, alternating setback lunges. And then we go to a unilateral. Get it? So we did stack on, now unilateral, unilateral step back lunges, working one side of the body unilaterally in that step back into a single arm row. You get the theme in my head. There's so much more happening. Step back right in 3, 2. Every time I write a workout, there is so much happening. So in my head, I'm thinking we need to push, we need to pull, right? We did that with the lower body hinge and squat. We did the stack on as a fun little addition. Same with the shoulders and triceps. Then we went unilateral, challenging one leg at a time into a back row, challenging one arm at a time with a pull exercise. Then we put it all together. We move laterally and add an accessory muscle. I consider a lateral squat and a bicep curl to be accessory moves, not primary muscle movers, your outer glute and your bicep. We finish with those. Nice. Last 4, 3, 2.

1.

2, recover. Woo! Supported single arm back row. You're going to stay right here. Support on the right side this time, pull on the left arm. Support on the right, pull on the left. 40 seconds. Single arm row. Hold, contract at the top. Get that nice length at the bottom. It's gentle support. I'm not leaning on this. We go in 3, 2, let's go. I love hearing from you guys in the comments too. Do you like getting a look inside my trainer brain? Like why I program workouts the way I do. It's fascinating to me, but I don't know if you're like, lady, listen, I just want to show up and hit play. I don't really care. But for me, I love the science part of it, right? There is a reason for every exercise I have you do. I don't just show up and say, hey, let's do some single arm rows today. I show up and I'm like, okay, it's a primary muscle group. Your back supports your posture, your core, your foundation, right? Single arm means we can go heavier working one side at a time.

3, 2, 1.

So I want to challenge you during this strength move. Yes, you're already in those final 5. It should feel hard. For 3, 2, give me one more pull and you're out. Now you can transition those weights if you need to. Lateral lunge just to your left. Add that bicep hammer curl. Second time through, guys. Here we go. Then we're going to go into that third set, which is our 10-rep burnout round. I love the 10-rep burnout round. Here we go. Step left in 3, 2, let's go. Hit left, drive out the hole, stand up, and hammer curl. 2 separate movements. I want to see the lunge first, framing the foot. And I want to see the hammer curl, elbows off the body. Lunge, drop that rib cage to thigh, stand tall. Give me the curl.

I feel like we don't usually put this move together, but it's so motivating to like pick up 2 weights for lateral lunge. I feel like you usually use one.

I do normally use one.

So this forces me to lift heavier.

You are so right. I normally use one, right? And that's normally like my 25 to 30 pound weight, but here We're loading with 40 pounds into that hip, and then we're curling 20s in each arm. I love that. Nice call out. Nice. 4, 3, 2, and recover. All right, there you go. Set it down. Get a drink of water. You're moving into the 10-rep burnout round. And you're right, that move, I don't know if we've ever done it before.

I don't think I've ever—

I was literally programming this workout, and I'm like, have we ever done this move before?

New move, right?

If you know we have, let us know. But I don't think we have. But we filmed a lot of workouts, so I can't remember. Okay. We're going to break it down. You're going to give me 10 deadlifts, 10 side-to-side squats, 10 shoulder press, 10 overhead triceps, 10 step-back lunges, 10 of everything. We're just breaking the compound moves apart. Grab your weights. Let's get into it. 10-rep round, 10-rep round. After this, you drop weights and we get jumpy for impact cardio. 10 deadlifts, crush some oranges, stop bending those knees. We go in 3, 2, 1.

10 deadlifts.

2. Let's go, 10. Inhale down, exhale, push that floor away. Stop bending those knees, push that floor away. You have 10 total. You can go at your pace, your tempo. You don't have to stick with Caroline and I, but if you want to, I'll count your reps. We're at 5, halfway. You have 5 more. 5. Nice work. 4. Push that ground away. 3. Exhale as you push the ground away. Nice. Last 2. One more here. Nice work. I'm gonna keep my weights right at my side. We're gonna go side to side squat, step right, then left. Each side counts as one. In 3, 2, let's go. So hit right, that's one. Hit left, that's 2. Adding a little bit of movement to our squat too engages some of those small hip stabilizing muscles. I like to add a little movement sometimes. It's not often you just like straight up do squats in real life, right? We're trying to make this Real functional training for you guys. Nice. You got one more to the left and you're switching. You got 10 shoulder press. I need that sweat rag. Into 10 overhead tricep extensions. Here we go. I'm gonna use one dumbbell. You can always use 2. 10 presses in 3, 2, push 10. Here we go. 10. You got it. 9. Stay with it.

8.

7. Use that breath. Ribs to hips, full extension at the top. Biceps by ears at the top. Biceps by ears at the top. Last 3 or last 2?

Last 2.

Last 2. One more. Last one. Switch your grip. I'm going to do triceps this way. I think it's better, easier. Keep those elbows tight. 10 overhead triceps. The 10-rep round doesn't have a lot of break.

Here we go.

Triceps, hide it, show it in 3, 2, let's go. Hide that dumbbell, show it, 10. Come on.

There was a lot of like rep drops in max 20. I feel like there wasn't a lot of rest.

Not a lot of rest, you're right. We were getting a lot done in 20 minutes, just like we're gonna get a lot done in 30 minutes today. You have 4, come on, 3, 2, get that nice stretch at the bottom and push for 1. All right, here we go. Step back lunges. You got 10. 10 step back lunges, 5 per leg, 10 total. Step it back in 3, 2, let's go. Go 10. Nice. 9, drive through that front foot. 8, strong front knee, not collapsing in. You got it. Drive up. Nice work. 4, 3, double arm back row in 2. 1.

1.

We're gonna double up that row. Hinge pull for 10. Hinge pull for 10 in 3, 2. Pull 10, pull 10. 10. Nice work. 9. Both arms at the same time. 8, 7. Elbows to hips. 6, 5. Yes, you can.

4, 3. Come on.

2 and 1. 1. Set them down. Woo! All right. You got 10 lateral— you wanna do lateral lunges? Let's do it. Let's go up and over. Let's make it big. 10 lateral lunges. You hit right, then you hit left. 10 lateral lunges instead of squats.

We're gonna move.

Framing the foot with each time. 5 to the right, 5 to the left. Alternate. Hit right in 3, 2. Let's go. Hit right. That's 1.

Huh?

Up to the left. 2. Nice work. 3. Yes, team.

4.

Drive up strong.

5.

Halfway. 5, 4, 3. Right into hammer curls. 2, 1. Nice work. My grip.

I know.

My grip.

I was like, my wrist.

2 hammer curls. Then you get to drop the weights for impact cardio. 10 hammer curls and you drop those weights. Curl in 3, 2, let's curl. 10, elbows off the body. 9, all the way up to the shoulders, all the way down. 8, use your breath. I'm closing my eyes. I'm hitting failure as we get to the end of the strength circuit. That was a lot of strength in 20 minutes, or actually it was like a power 12 minutes with our warmup. A little bit longer than 12. We're about to get jumpy. We're about to get jumpy. 3 more, 3 more. Come on. Curl 3. You got it. Curl 2. 1 more. Up, down. Weights go off to the side. Grab yourself a nice sip of water. Towel off if you need to. It's about to get jumpy in here. Low impact or lower impact with Caroline. Higher impact with me.

5 moves.

Drop the time. 30 seconds of work, 15 seconds of rest, 2 times through these 5 moves. Say yes, I can for 8 minutes. You're gonna raise your heart. You're gonna build strong bones and joints. We start with a 2-foot pogo jump. Okay? You can do it smaller. You could give me just calf raises, or if you're with me, you're trying to get some height on this.

Okay?

Challenge your ankles, your calves. All right, here we go. 30 seconds of pogo jumps in 2, 1, let's go. When have I ever counted from 2, 1?

That was odd. I was like, that threw me off.

Threw me off too.

All right.

Nice strong feet. Okay. Get jumpy. You can see I'm doing this even in barefoot shoes. I would even do this barefoot. If that's not okay with you, you can absolutely use your shoes. I would suggest not running shoes, not running shoes, because we're still going to move side to side. You don't want that big foam pad You want your feet to be doing the work here. The more barefoot, the more proprioception, the more nerve input. That's what we want for 3, 2, rest. Okay, lateral bounds. Okay, same thing we did in the warmup. I'm gonna hit, hit, hit for 30 seconds. Those lateral lunges you did to build this, now you add some power to that. Add some power. Push left in 3, 2, let's go. Hit, hit, hit. Hit, hit. You're landing with a nice bent knee. You're loading through this outer hip and glute. You know how to build strength there. You just did it. Now you add some power to it, right? Little fast twitch, little nervous system. Woo! Strong knees, strong bones, strong ankles and feet. Let's go. 10 more seconds. You got it. I'm going to transition to single leg exercises. Caroline's going to stay double foot.

Nice.

Give me 3, 2, 1. OK, I'm going to go front back hops just on my right leg. Caroline's going front back 2-foot.

Pick your level.

All right, you're going to hit both sides if you're with me. 3, 2, single leg. Front, back, front, back. It's like there's a line on the ground. Fast, back to like high school basketball practice here.

Nice.

This is actually in our postpartum fitness test, right? If you're wondering, am I ready after an injury or after having a baby to come back to HIIT or to impact like running? You need to be able to do these, these strong single leg exercises. Front back here on the right. Last 5, 4, 3, 2, 1, recover. I'm going to go front back on the left. Caroline's going to stay double foot and go side to side.

Okay?

Pick your level. I'm going front back on the left, double foot side to side. You're there in 3, 2, let's go. Hello, heart rate. Woo!

We're getting our steps in.

Yep.

A little bit of everything.

Build and burn. I love that because you truly did build muscle. Now you're burning, right? Woo! Getting that heart rate high, feeling the fire, using those fast twitch muscle fibers. Keeping your heart healthy, strong bones, strong joints. For me, it helps me if I don't love doing cardio. It helps to know why am I doing this? Heart disease runs in my family. There's a reason I'm doing this, right? Heart health for 3, 2, 1. Nice work. We finish back to double leg lateral push squat jump. Who played volleyball right here? Lateral push block jump, lateral push block jump. Here we go. Hit left in 3, 2, go. Hit left block jump. Hit left block jump. Hit left block jump. Come on. Bring out that inner athlete. If you don't want to leave the ground, Caroline's got your low impact option. Give me a calf raise. Come on. Push those hands over that net. Use that core. Let's go. Let's go. Land soft. Woo! Yes, team. Come on. You can do it. Finish strong right here. Last 5, 4, 3, 2, rest.

Whoo!

Longer rest between. We're gonna hit those same 5 moves. Same 5 moves. Grab water. Breathe. Catch your breath. You need a longer rest. You should need this longer break. If you don't, I challenge you. To push that intensity. Attack each 30-second interval with intensity. Work for the rest. All right. When people ask me, what do you think people miss in their training? My honest answer, most people are saying they have a rating of perceived exertion of an 8, 9, 10 when they're actually at a 6, 7, 8.

Right?

Get over that mental hump and push your rating of perceived exertion. You have to do less work. It is not about training 6 days a week. It's about doing really good in the 3 or 4 days that you have. Here we go. Pogo jumps, 30 seconds, 2 feet in 3, 2. Let's go attack each interval with that intensity. All right. RPE, rating of perceived exertion. I want us hitting that upper echelon, 8, 9, 10 by the end of these 5 moves. Come on, push that intensity. When we hit those thresholds, we increase our VO2 or our lung capacity, right? Our heart's getting stronger. Our bones and joints are getting stronger. Come on, push yourself today. That's why you're here. For 3, 2, rest. Lateral bounds, lateral bounds. Okay. Big side to side. Change it up in your mind. Maybe go for height or go for distance. Choose one. I'm going to go distance. I'm going to go distance in 3, 2. Let's go. Hit, hit, hit with a good solid single leg land. Hit, absorb, hit, absorb. Nice, nice work. There's this misconception out there that I'm getting older. That's why I'm slower. I'm getting older. My metabolism slowing down. None of that is true. Your metabolism doesn't slow down with age. You don't get slower. You just undertrain it. You're undertrained in power and intensity. This is the training zone for 3, 2, 1. Nice team. Walk it off. Single leg jumps. This time, if you're with me, right leg side to side over that line, instead of front to back, we go side to side. Caroline's going to give you double foot front back. Double foot front back, right leg side side. 3, 2, go. Find that line. Find that line. Up over. Single leg side to side. Come on. Single leg or double leg.

Take your level. This is a major calf workout too. Yeah.

Hello calves. Great for runners. Come on. Great for knee health. Yes, team. Push. Nice. 5, 4, 3, 2, rest. Same thing, other leg with me. Left leg side to side. Caroline, 2 feet side to side. Left foot side to side, or Caroline, 2 feet side to side. Grab your breath. 3, 2, go. This reminds me of the Athlete 25 agility workouts we did. Loved those. Love those. Nice work. Nice work.

Woo!

If you're wondering, like, how often should I be doing this type of like HIIT or cardio or bone density type of stuff paired with strength training? We have full follow-along structured workout plans inside the NML app. Those are linked for you in the description below. If you want to train with us, we give you more structured programming. Last 2. 1, break. Last move. It's the big kahuna. Lateral bound squat jump. It's your last 30 seconds, team. And you're stretching. Push left in 3, 2, go. Come on, hit it. Hit it. Let's go. Gather, jump.

Woo.

Big lateral push. And then you jump off 2 feet. You can do anything for 30 seconds. Yes, you can. Yes, you can. Let's go. Strong muscles, strong bones. What would it look like if I said 10? Woo! Bring it home. Bring it home.

Yes.

5, 4, 3, 2. Woo!

Way to go.

Nice work, team.

Breathe.

Standing stretches. Hands on knees. 8, 9, 10 on the rating of perceived exertion scale? I say yes.

To test that is really being able to speak.

That's a 5.

Struggling to get the words out, you're at the right number.

This is true. Inhale up. Exhale, hands behind the head. Cat-cow. Round the spine, elbows clasped. Elbows open, chest expands. It's always easier though. Isn't that funny? Your heart rate starts to calm down. Give me one more. Sometimes I finish that workout and I think, I could have pushed harder. After you catch your breath, you're like, oh yeah.

Yeah.

Standing quad stretch on the right. Pull the heel to glute. Sometimes after you finish, you're like, ooh, I could have pushed a little harder there, but in the moment it felt like I couldn't. Sometimes we are our own mental block. Here we go, kick it forward, toes up to the ceiling, big scoop and reach. We can mentally get in our own way, scoop and reach. Same thing, other side. That's part of training, is pushing your mental threshold as much as it is pushing your physical threshold. That's why we say strength training, this stuff carries over into every area of your life. Kick it out, hamstring scoop for 2. Scoop, reach, lengthen through that hamstring. Do it again. Scoop, reach. Felt right into a tricep stretch for me. We hit those triceps. Okay, right arm reaches for the middle of the back. Nice lengthen. Option, stay here. Option, add a little side body stretch, open up those lats in that single arm row. Back to center. Same thing, other side. Big inhale up, left hand reaches for the middle of the back. Thanks so much for joining us today. I hope you loved this muscle and bone building workout. You guys crushed it. Interlace those fingers behind your tailbone, pull them off the tailbone, open the chest, stretch it out. So proud of you. Thanks for showing up. I hope you feel accomplished in 30 minutes because you accomplished a lot. Nice work, Caroline. High fives to you at home. Awesome job knocking out that workout. If you loved it, hit subscribe to my channel and And if you want those structured monthly workout programs I mentioned, join the Nourish Move Love app by scanning this QR code. Otherwise, I'd love for you to join me for my 2-week Max 20 program to build serious strength in this playlist right here. Have a great day.