30-Minute Power LEG DAY (Power Leg Workout with Dumbbells + Chair/Bench) 

Welcome. There we go. Now we're live. All right, we are live on YouTube and live on Instagram. I'm Lindsey Bungren of Nourish Move Love and I have the amazing Rachel with us here to say this morning. And you guys, we are coming at you with a 30 minute power legs workout. Okay, so all legs lower body on fire is basically what this workout is going to be. All you're going to need is some dumbbells. So I have a set of 15s and a set of 20s. I'm going to rock the 15s for most of the workout and maybe just add one single 20 pound dumbbell for some exercises. Okay. And then I have a box over here off to the side. I'll pull that more into frame. We're going to use that for this second set. So if you have a chair or a bench you want to use to add a level change, really target that backside, you can go ahead and add that. If you don't, Rachel is going to show you how you can do every single exercise today from the ground. Okay. So you don't need the chair bench. It's just an option if you want to scale up. All right, good to know. And I think that's it. Rachel's going to offer modifications. Keep it low impact. Today we're kind of going to be alternating like a strength exercise with of a heart rising power exercise that you're going to do with body weight. You can do everything today with just your body weight. You can add dumbbells. You get to choose. It's your workout and it's 30 minutes of pure fire. You guys love the format we used for the arms and abs hiit workout. So that's what we're coming back with. It is 30 seconds per exercise. You're going to do each exercise twice. You get a 15 second rest between. So you do a squat, you rest for 15, you do another squat, you rest for 15. We move on, close down. We do each exercise twice. And that's it. It goes super. It flies by. I promise this 30 minutes is going to seem like nothing, but your legs are going to be burning. And we have three circuits today. Bilateral unilateral and a burnout. I'll explain more about what that means as we go through it. I'm just going to adjust our cameras here, make sure we're good to go. Come down just a hair on this one. Look at that. Awesome. Looking good, Rachel. Nice. You guys ready to rock this? All right, we have on Instagram. Hi, Jesse. Oh, Ontario, Canada. We Love it. Can you turn off comments? I think if you just tap down, the comments will pop down for you. Right? How does that work? Someone explain that to me on Instagram. I'm not sure how to do that. YouTube. You can check us out on YouTube too if you want the more full screen viewing. All right, you guys. Oh, your outfits are so cute. They're maven thread. We are loving them. Discount code nourish15. Okay, we'll drop a link in here. Good morning. First time ever. Betsy, I'm so excited you are here. You've been following our plans for years and you're finally live with us. You're going to love this. It's going to be so much fun. Megan. Oh, Sienna. My little niece is watching. Hi, Sienna. I love you. Okay, you guys, let's get started. You guys good? You feel like we're good right here. Let's get started with an awesome warmup. All right. Okay. Bodyweight warmup. We're get those legs nice and warm and then we're going to jump in. We don't have music because of copyright issues, so you're going to pump up your own jams and you are going to love it. All right, here we go. We're starting hitting start on our timer and we are going to start warming up those legs. Okay, so give me a big inhale. Reach up nice and tall. Exhale, take it down. Let's go. Inhale, Squat, exhale, stand. Inhale, squat, exhale, stand. One more just like it. Inhale, squat, exhale, stand. Take your hands right to your hips. Your hips. Your feet are underneath. Your hips are a little wider. We're going to start with a hip hinge. I'm going to show you from the side. I'm pushing my hips back towards the wall behind me. Little good morning stretch right here. So we're opening up the posterior chain. Nice. Think about pushing those hips right back towards the wall behind you. So I'm breaking right at the hip. My fingers are pushing in as my hips go back towards the wall behind me. Going to do deadlifts today. We're going to do squats today and we're going to do lunges. All your basic leg movements. We're going to add some fun variations to them. Give me two more right here. Push those hips back. Stand tall. Last one. Push those hips back. Stand tall. Now you're going to drop the hips down into a squat. Sit it down. And down. Nice. Down. Awesome. If you have that chair or that bench, think about aiming your booty back towards that chair or bench. So now hips go down, right hip hinge, they go back. Squat, they go down. Okay, so squats are knee dominant, and that means I'm working all the muscles around my knees, right? Deadlifts are hip dominant. Means I'm working all the muscles around my hips, my glutes, my hammies. Okay. Working our quads, glutes as well. Right here. Nice. All right, squat it out right here. You got four. Nice work. Nice work. Three. Awesome job. Two, and one. Big inhale. Stand tall. Exhale forward, fold. Can you reach for your fingertips? Nice little stretch here. Now you're going to drop your hips down into a nice low squat. If you're able to, you can pry side to side a little bit right here. Just opening up those hips is what we're doing. Nice. Take your right arm. Reach it up overhead. Nice threaded spine rotation. So I go elbow to the sky and then open up. Gaze, follow fingertips. Hold here for 3, 2, 1. Same thing. Other side. Elbow to the sky. Then my fingertips. Gaze follows. Nice little erratic spine rotation and pressing into that outer hip. Bring it back to center. Reach both arms up overhead. Stand tall. Squeeze cords. Engage one more time. Forward fold. Drop the hips. Elbow fingers on the right side. Nice. Bring it back to center. Elbow. Fingers on the left side. Awesome job. Both hands reach out in front of you. You stand tall and you squeeze. We're just gonna jack it out. So jacket, jacket option. Tap with Rachel. There you go. Gonna raise that heart rate real quick. Right here. Go Eight, seven, six. Hold those feet nice and wide. In three, two, one. Feet are wide. Toes face me or slightly out. Tap side. Just right here. Tap for eight. Seven, six. You got it. Five, four. Hold low. In three, two. Let's hold to the left option. Sink in nice and deep. You can even pop that right heel off the ground. Nice internal hip rotation. Up and over. Walk it. Same thing. Other side. Sink as deep as you're able to. Range of motion is going to look different for everybody today. Okay? Awesome job. Bring it back to center. Heels and toes out to the squat. Tap down, reach tall, tap down, reach tall. Tap and reach. Option A, stay here. Option B, bring it in wide at the bottom. Narrow the top. Wide, narrow, wide. Option C, give me the full jack. Jack it in. Hop it if you want to. For eight. You got it. Seven. Nice. Six, Five, four. Awesome job. Give me three. Give me two. Give me one. Nice forward fold. Step or jump back. Find a high plank. High plank. Set it up. We're going to continue to open up those hips right Here. Okay. Step the right foot outside right hand. Easy twist. World's greatest stretch ever. Take the elbow, tap it down to your shoe. Nice. Open it back up. Take the elbow, tap it down to your shoe, opening up those hips. You're going to give me one more. Right here. Reach tall. Take the elbow, tap it down to your shoe. Plant the hand. Switch it out. Left foot outside left hand. Easy twist. Dropping that right hip to the ground. Take the elbow, tap to the shoe. Nice. Reach up. Take the elbow, tap it to the shoe. Nice. Last one, last one. Take the elbow, tap it to the shoe. Awesome job. Step back. Find that high plank. Step your right foot between your hands. Stand tall. Lunge down and up. If you need to shorten that lunge stance, it's a 90, 90 back knee drops to the ground. Right here. Give me five. Nice. Four. Awesome. Three. Alternate step backs in two. And alternate it. Step in, step back. Step in, step back. Can you pick up that tempo? Let's go down. This is power legs. We're focusing on big explosive stand ups. Okay? Big explosive stand ups right here. Nice. Give me three. Nice. Give me two. Nice. Give me one. Keep that left leg forward, right leg back. Take it down and up. Right here. Down and up. Nice work. Finish it. You got 5. Nice. 4. Quick round of squat jumps in 3 and 2 and 1 option air squats follow Rachel, you can add a calf raise option. Give me a little toe tap. Pop it, pop it. Come on. Pop up to those toes. Little hop, hop, hop. Let's go. 8. Come on. 7. 6. Add some power with those legs right here. Last 5. 4. Finishing this warm up in 3, 2. You're out. Nice work, you guys. Awesome job. Just gonna check in, make sure you can hear me. Make sure you got your awesome from Portugal. I love it. That's so amazing. Good morning, you guys. Welcome. All right, you guys are all good. Ready to do this thing? Grab a quick sip of water. We're gonna get into our first circuit. Bilateral movements. Means I have two feet on the ground. Squats, deadlifts, that's your first circuit, bilateral squats and deadlifts. Okay, I'm gonna start with my 15 pounds. You're gonna do each exercise for 30 seconds. Break for 15. Repeat it. Your first move is a pause squat. Let's start with two 15 pound dumbbells. Have them at your sides or front. Rack them. You're going to hold at the bottom. Hold, explode, squat, hold, explode. That's what we call holding in the hole. Taking out that reflex of down, up, take it out and then push so you force the muscles to stop. Start. Right. Working on those stop, start muscles. PAS squats. Grab your weights. You want to use. It's 30 seconds. It starts. Are you ready? In three. And two, and one. Here we go. So take it down. Hold, Explode. Nice option. You can have your dumbbells at your side, just like me. Hold, explode. Nice. Trying to get that 90, 90. Touch your butt. Back to that chair bench. Reach for the chair bench. Stand, Pause, explode option. You can front racket just like Rachel has. It's going to increase the core engagement. Increase the load on the anterior chain. Target the quads just a little bit more. Nice. Take it down. Explode. Awesome job. You got 5, 4, 3, 2, and 1. Set the weights down. 15 seconds. You're gonna do it again. Same thing. Pause squats. Choose your level. Maybe you up your weights the second time. All right? Grab them because you're on in five. I'm gonna go front rack like Rachel. You're on a three. Two. Let's go. Let's go. Pause, explode. Front rack. The back heads of the dumbbell are resting on my shoulders. Elbows are pointing straight at you. Inhale down. Nice big, powerful movement. Think about driving force from your heels. To stand you tall. Push through your heels, through the ground. Stand tall, slow. Drive those hips forward. Squeeze that butt. You got it. Nice work. Come on. Ten seconds. Stay in it. Pause, explode. Five, four, three, two. You're out. Bodyweight movement. Dumbbell down. Same thing. Reach back. Explode to the toes. You're not jumping yet, but it's a big, powerful movement. Down, down, up. Use those arms. You're on in three, two. Let's go. Down. Big explosive movement. Come on. Reach. Power up. Power up. Right here. Gravity your heart rate. Nice. Come on. Can you give me that calf? Raise at the top. Big full extension. Generate some power. Come on. Drive through the heels to the toes. Boom. You don't have to jump to feel it, do you? Come on. Come on. You got a 10 seconds. Big, powerful push. Push it. Push it. You're in it for five. Four, three, two, one. You're out. 15 seconds of rest. You're gonna do that same move. Can you do it a little bit more explosive the second time, Right? Quick, surefire way to raise that heart rate. Yes. All right, you're there in three. And two, and one. Come on. Up. 30 seconds. 30 seconds. You only got to do it twice. This is it. Make it big. Make it powerful. Tuck your tailbone towards me at the top. Squeeze that core. Nice. Come on. You got it. Power drive. Power. We're picking up those weights again. It's gonna be intense, you guys, come on. 10 seconds. Yes, you can. 30 minutes of power. Legs. That's what you signed up for. Let's do it. 5, 4, 3, 2, 1. Oh, those legs are spicy. Yeah. Recover. Okay. I'm gonna go 120 pound dumbbell. Hold it low. Lateral squat. Step thruster. Full step to our right. Rachel. In three. Get loaded. Two. Let's go. Squat. Step. Explode. Hold. Explode. Hold. Explode. Moving in that punch of plane. Now. Side to side. Nice. Use those outer glutes to push you side to side, transferring that load from one leg to the other. Boom. Get low, explode. Come on. 10 seconds, low explode. Let's go. 5, 4, 3, 2. You're out. Both good or last the first time. 15 seconds. Heart rate's just staying high, right? We are cranking. Same move. Big step to your left first. Find that loaded squat. You're there in three, two. Let's go. Let's go. Come on. Drive. Low. Drive. Come on. How low can you get in that squat? Challenge yourself. Push it. Nice. Push it. Drive. There's not a lot of modifications in this first set, right? Bilateral moves. Both feet on the ground. You just lower the dumbbell. Do it with your body weight. 10 seconds. Let's go. Come on. Come on. Push. 4, 3, 2, 1. You ready to pick it up a notch? Body weight, same move, same move. Okay, bring it back. High school volleyball practice. That's where I'm taking you, right? I'm gonna go big bouncement, right down. Block, jump. Side step, side step. Rachel just taking out the jump. Reaching. Same move you just did with the dumbbell. Without it. Move quicker. Pick up your pace. I gave you longer than a 15 second rest. Because I'm struggling. Let's go. We're gonna go to our right. Bound. Block. Jump in three, two. Let's go. Bound up. Gather. Explode, load. Explode, Load. Explode. Come on. Where my volleyball players at? Right here. You remember this move, right? Come on. Push forward. Come on. Use that core. Use those legs. Drive. You need that extra rest for a reason. 10 seconds. Let's go. Push it. Come on. Come on. Finish it right here. Five, four. Three, two. You're out. Holy bananas. Hands on knees. Just breathe it in. Same thing. We'll go to our right this time. Catch your breath. You're there in 3. Let's go. 2. Let's go. Let's go. Push it. Come on. Load, kicks, blow. This is power leg, that's for sure. Come on. Yes, you can. Yes, you can. Tough Stuff right here. You were made for it. You're an athlete. You're gonna move like one today. Come on. I promise you're gonna catch your breath after this. Deadlift. 10 seconds. Let's go. Bring it home. 5, 4, 3, 2. You're out. That is fire. All right, I'm going heavy. If you did last Saturday. No, repeat. Legs right here. Two legs. One deadlift, one calf raise. Let's go. Here we go. Hips back, stand tall. Calf raise. Catch your breath. Deadlift with the calf raise. Slow and steady strength training. Those dumbbells track right in line with my shoulders on the way down. Nice and close to the body. I think deadlifts are, like, the number one exercise people say they feel in their back because you're not activating your lats. I'll show you that in 5, 4, 3, 2, 1. Rest. Okay, a lot of times we go like this. We round through the back, let the weights fall. Oh, my goodness. Stress on the low back, right? Think about crushing oranges in your armpits. Pull those armpits down and back. There you go. Flat back. Get a second stab in. Three, two. Let's go. Come on. Do it better this time. Keep those dumbbells right in line with the shoulders, hitting the posterior chain. Right. Glutes, hamstrings, Break at the hips, stand tall, drive to the toes. Nice work catching the breath. You got one more move. No, two more moves. Sorry. Two more moves in this bilateral sequence. Yes, you can. Come on, stay with me. Right here. You're in it for 4, 3, 2 and 1. One dumbbell. I'm gonna try and save this heavy weight. Put it in my right hand to start. Stay on that hip hinge. Okay, Swing to the shoulder. Squat press. Hip hinge and a squat. Put them together. You're there in three, two. Let's go. Swing to the shoulder. Squat thruster. Take it down, straight down. Swing to the shoulder, squat. Take it down just like a full kettlebell. Swing down. Shoulder squat, push. Straight arm, bent arm back to straight. Straight arm, bent arm back to straight. Hip hinge, hip thrust, hips down, Hips forward. Hip hinge, hip thrust, hips down for 3, 2, 1. Same thing. Other side. You're only going to hit each side once on this. If you like this move. Let's see. What leg workout is that in? I don't know. It's in one of ours. The kettlebell workouts. Kettlebell workouts? Maybe. Okay, you're there in three. Other hand, two. Let's go, let's go. Hinge, swing, squat, thrust, Hinge swing. It's for sure in our 45 minute leg workout. That's just on YouTube. Nice push. One side might feel better than the other. That's normal. We got that uneven load. You guys, one more exercise in this bilateral set, then I'm gonna give you a longer break. Work for it. Earn it. Come on, we're getting it done right here. 5, 4, 3, 2, 1. Dumbbell down. Dumbbells down. You ready? Last move. Split, run, squat, split, squat. Split, squat, split. So I'm just giving you a little run, squat, run, squat. I'll show you from the side. Let's go. Three, two. Let's go. Ray Jose is taking out the run and tapping full squat, squat, run, squat, run. Change that stance, change that stance. Boom, boom. You're popping up to the toes. Light on the toes, full squat each time. Come on, power up. Power up right here. Power generating muscles for you runners, let's go. It's got 10 seconds. Push. Come on, come on. Yes. You can finish it. 5, 4, 3, 2, 1. One more time and then you get that water break. All right? Work for it. Come on. Raise your heart rate. One more time, I'm gonna face you. Okay, one more time. Let's go there. In three, two. Let's go. Come on. Split, split. Tap it or run it. You choose. When you're working for that longer rest break, yes, you can. Yes, you can. Dig deep right here. Nice. Circuit's flying, you guys. So fast, so furious. Come on, push it. Yes, you can. Stay in it, stay in it. Come on. What would it look like If I said 10? 9, 8. You got this. 7. Stay with it. 6. 5. 4. 3, 2. You're out. Grab some water. You guys. This is fire. You said you wanted 30 minute workouts. So basically what I do is just crank up the intensity so you get the same thing you would get in a 40 to 60 minute workout in 30 minutes. It's pretty awesome, right? Nice work, you guys. You are crushing it. Awesome job on Instagram. I love it. Holy bananas. That's right. This is fire. All right, guys, we are moving on to unilateral lunges. Level changes. If you have a box, like I said, Rachel's going to show you how you can do everything from the ground. I'm going to pull my hefty box into play here so you can see. Okay, we're going to start with that good old rear foot, elevated lunge. Go. Right foot forward, left foot back. I'm gonna set up from the ground. This box is a little bit high for Me, but what works, and it's what's going to challenge me. So I'm going to set it up still from the ground and then come up. I'm going to add a 15 pound dumbbell right here in my left hand. Right leg forward. Left leg lunge. Right hand power push. Left leg lunge. So I'm driving through that left glute as that right hand extends overhead. Now, if you're not there yet, you're here. Okay? If you're not here yet with the box, because that takes good form and it's tough, you're going to follow Rachel. She's doing a split lunge on the ground. Same thing, isometric. Moving in one straight line, taking out the little bit of mobility or the little bit of unstability, I should say instability. Unilateral means working one side of the body at a time. You're going to do the right leg twice. We'll do the left leg again. Are you guys ready? I'm going to bring my timer close so I can get myself set up. Set yourself up. Right leg forward. Left leg on your body right here. I'm gonna come up to a standing position. You're there in three, two. Let's go. Push down. Explode. Okay, this isn't about how fast you can do this move. It's about power. Explode up. So inhale down. Explode. Drive through that front glute. Squeeze. Nice squeeze. You're working that front quad, that front glute. Shoulders stay stacked over hips. The minute my shoulders come forward, the minute I take the work into my hamstrings, stay stacked up tall. Come on. You got it. Push. 5, 4, 3, 2. You're out. 15 seconds to rest. Same thing, same leg. We're gonna crush this right leg for three moves, okay? Set it back up. You're on in five. Set it up, set it up. Let's go. You're on in three, two. Let's go. Nice work. You got it. So Rachel's just giving you a split squat, split lunge right there. Same thing. Both of you are on the ground. Drive through that front right leg. This right leg is just going to be holding. Banana slayer after this circuit. Yes. Halfway. Come on. Big push. Can always admit the weight. Do this with just your body weight. Come on. Ten seconds. Drive it. Push it. Let's go. Five, four, three, two. You're out. That's something. We're going right into a box. Step up. I'm gonna keep this dumbbell in my left hand. Right leg hits the bench. Step up. Tap back Step down. Right back into it. Rachel's going to show you. Lunge, knee drive. Three, two, let's go. Right foot on the box. Step up. Tap, down, tap up, down, tap. Come on. I can take this weight right across my chest. I can place it on my back. Come on. Come on. Driving through that glute. Stand all the way tall. Get that full hip extension at the top. I can't do this in my basement. That's why Rachel's showing you how you can get the same work from the floor. 5, 4, 3, 2, 1. Same thing. £20 on the back, that's what we're gonna do. Make it hard. Right leg in front or right leg on your box. You're there in three, two. Let's go. Come on. Try to push that pace a little bit, but really working to our that full hip extension at the top, that level change. We love a good step up. Just like climbing stairs. You guys. Functional training mimics the moves you do every day. Right here. Come on. 10 seconds, let's go. You got it. Stay with me. 5, 4, 3, 2. You're out. Body weight, no dumbbells, okay? If you're on the box, right foot on your box. It is a power up right here. Right foot stays on the bench the whole time. Rachel's powering up from the ground. 3, 2, let's go. Come on. 30 seconds. Hit it hard. Get ready to pick up that heart rate right here. Come on. I'll give you a full 30 second recovery after these two moves. Yes. All right, let's go. You just gotta do it twice. Do you feel that right leg yet? Holy banana bows. Quads and glutes. Come on. Come on. 10, 9, 8. You got this. Time. Stay with me. 6, 5, 4, 3, 2, 1. Holy bananas. You gotta do it one more time. You gotta do it one more time. Come on. This is it. Longer rest. You get it after this. Ready? Five seconds. Five seconds. With those dumbbells out of the way, be safe. You're on in three, two. Let's go. That's why it's flying now. Come on. Okay, the key here. I'm finding a pace I can stick with for 30 seconds. I can go all out, and I'd be done in about 10 seconds. I'm almost there. Oh, it burns. It burns. Come on. Breathe it out of the mouth. Push it hard. Ah. Let's go. 10 seconds. Holy bananas. I get to step off the box and encourage you. Yes, you can. Come on. Three, two, one. Grab water. It's a beautiful thing about being the Instructor. It's all smoking mirrors. When I'm tired, I just get off my box and I talk to you and tell you how awesome you are for showing up and working hard. Okay, you guys, okay, you're going to recover, you're going to breathe. First time ever been able to do this with weight. I love it. Those are the progress goals. We love to see you guys. Goal is you show up and you learn something every day. Right? You're going to do those same three moves on the other leg. You're going to start with that rear foot. Elevated lunge. Right leg on the bench, left leg forward. We're getting to that left leg. Now, left leg's gonna have to work a little harder because you're tired, right? You can do this with that dumbbell or without it. Grabbing my 15 again, I'm gonna set it up. I'm gonna put my left leg back or. No, I just did that. Like, I was like. That feels painful. Right leg on the box. Okay. Typically, my knee would touch the ground, but this box is just a little high for me. But it feels like a good stretch. I like it. Okay, right here. Left leg forward. Dumbbell in my right hand. You're gonna stand up and start in three, two. Let's go. Nice. Shoelaces down. If you're on that box, power up. Drive through that front heel. Power. You don't have to use dumbbell. That's optional. This is tough stuff, you guys. Right here. Come on. Come on. Power legs. Drop that back knee straight to the ground. Woo. That load is uneven. It's hard. It's challenging. Come on. This side's harder for me. Me too. I'm trying to talk. 5, 4, 3, 2, and 1. Nice work. Try to keep that gaze in front of me. Focal point straight ahead. I'm gonna give Rachel the timer. Okay. Set it up. Same thing. Let's go. You're on in three. You're on in two. You're on in one. Let's go. Come on. That first set feels off. Make it better the second set. I'm gonna make this set better. First one felt off. Come on. You got it. Big exhale drive. Let's go. Come on. Halfway. Push to that front glute. Holy bananas. Stay with me. You got five, four, three, two. You're out. One dumbbell. I'm gonna hold that at the chest. Left foot finds the box. Step up, tap back, option lunge knee drive with Rachel. Five seconds. Let's go. Knock it out in three, two. Let's go. Drive up. Tap back Step plant. Nice full hip extension at the top. From the ground or from the box? You got it. Nice work. Come on, drive through that left glute. That's what you're working. Dry, tall stand. 10 seconds. Come on. Yes, you can stay with me. Come on. 5, 4, 3, 2. Recover. Did £20 on the other leg, so I gotta do it on this leg. 10 seconds and take it to the back. Left leg, step ups. Ready? Five seconds. Let's go. Three, two, let's go. This is an efficient 30 minute workout. I want. Rachel, how you feeling? I'm working for it. There's just a lot of breathing happening. We're just here and we're moving. I'll tell you what, we are glad you were here today. So glad you're here. Thanks for joining and pushing us. Our goal is to push you. Yes, you can. Come on, stay with it. You got this. What would it look like if I said 5, 4, 3, 2 and 1? Tell you what, you guys wanted this same format. It is harder on legs than it is on arms. 10 seconds, left leg, plyo. Step up. Big slow little hop at the top from the ground to your box. You're on a three, two. Let's go. Come on, push right here. Why is it harder with legs? Because they're a larger muscle group than your arms. Right. Requires more oxygen. More oxygen. Harder. Your body has to work to get the oxygen to the muscles. Bigger the muscles, harder it is. More calories you burn. More metabolism spikes, more calories are going to continue to burn. 5, 4, 3, 2. This is one of those workouts where you are gonna feel the effects all day. Right? Stand up, stretch it out. Come on, let's go. You get a longer break after this one. Finish it. Three, two. Let's go. Let's go, let's go. Come on, push it. It's only 30 seconds. You can do anything for 30 seconds. Yes, you can. Say it. Come on. Say, yes, I can. Right here. Power it up. Let's go. Halfway. Oh, it burned. I know it does. I know it does. Yes, it does. Come on, Rachel. Come on, let's go. You're in the final right here. 5, 4, 3, 2, 1. Nice work, Rachel. Good job, Lindsay. Holy bananas. Holy bananas. All right, you guys. All right, now let your heart rate come down. One set of lateral lunges. We keep this box slightly pushed out, okay? Lateral lunges. And then we have burnout moves. Just 30 seconds per move on the burnout round. Lateral lunge to your left, tap down, knee drive. That's where we go. In three, four. Okay? And two, and one. This is heart rate recovery. Tap down, drive. You can't drive. You tap, tap down drive. Hips go down and back drive off that bent knee, right? Nice. Lucky for you, we're staying on that strong left leg that we just finished. 30 seconds, right here. Gonna catch your breath, then you're gonna do the other side, and then we're gonna burn it out. Okay? Come on, buy in right here. Say, yes, I can. You got four, three, two, one. Walk it out. Other side. If you want to add a dumbbell, you do that. We're gonna go lateral lunge to right. 30 seconds, walk it off. Okay, you got this. You're there in three, two. Let's go. Lateral lunge, up, lunge. Come on. Lunge, lunge. You got it. Down, up, down, up. Let's go. Finish right here. Catch that breath. Come on, you guys. Stay with us. You are almost there. 10 seconds here, and then we got two more moves. Yes. Finish. 4, 3, 2, 1. All right, ready? 180 squats. Rachel's just gonna give you a standard squat, maybe with the calf raise. Come here. Tap down, switch. Tap down, switch. Tap down, switch. 180 squats. You only got to do it once. Your 30 seconds start in three, two. Let's go. You only gotta do it once. Come on. Big movement, big movement. Tap explode. Tap explode. Come on. Yes, you can. Low impact ball. Rachel, high impact. You're here. It's 30 seconds and it's one time. It's 30 seconds and it'S one time. Come on. Yes, you can. Halfway, Halfway. Let's do it. 10 seconds. Stay with me. Right here. You got it. Give me five, four, three, two, one. Holy bananas. Whoo. Whoo. Whoo. 30 seconds to rest. Catch your heart rate. One more move. It's split jumps. The basics, they work. They work. Okay. One more move. How you feeling? You only gotta do one more move, and then you're cooling down. That's it. That's it. Right here. Catch your breath. You're out in five. Come on. You got this. Ready? Split jump, step back, lunges or split jumps. In three, two, let's go. Thirty seconds. Come on. Switch. Switch. You only gotta do it once. This is it. It's the burnout round. The burnout round. Right here. Yes, you can. Come on. Come on. You got this. So strong. That's what you are. Big, powerful legs. Use them. Burn them out. Right here. Yes, you can. Yes, you can. Let's go. 10, 9, 8. You've got this. Come on, come on, come on 6, 5, 4, 3, 2, 1. Holy bananas. That was fire. Do you agree? I hope you thought that was fire. Your pace, your tempo. You guys are so awesome. Grab, water, recover. We're going to stretch it out. I had no idea what I was getting into when I wrote that. Always harder when you're doing it versus when you're writing it. If you like this workout, let us know, OK? Comment on the YouTube. Drop a subscribe on our YouTube channel, please. We would so appreciate that. Give us a thumbs up or comment on Instagram. We're going to reshare these videos so they will stay live. You can come back, you can get better. Let's see. Dead. Nice push, Lindsay. Holy bananas, right? Yes. Purifier, you guys. Purifier. You guys are so awesome. Way to go, Courtney. Nice work, you guys. That workout is not for the funny part, but let me tell you, it gets the job done, right? All right, where we started. Give me an inhale, squat, exhale, Stand tall. Take it down. Inhale, squat, exhale, stand tall. Reach one more. Inhale, squat, big exhale. Stand nice. From here, hands are going to lower. Hands come right back. You're going to give me that hip hinge again. Push back, hold the bottom for 3, 2, 1. Stand tall. Push those hips back. Push. How far can you push those hips back towards the wall behind you for three, two. You do it one more time. This time I'm going to walk you here. As soon as we push, it's easy for that anterior tilt that belly to round out. Tuck. Keep that core tight 2x4 from head to tailbone. Stand tall. Nice work. From here, you're going to balance on your right leg. If you can pull that left heel towards the glute option to grab something to balance onto. Tuck that tailbone towards me. Opposing arm can come overhead. Soft bend in that standing leg. Really just stretching through that quad because, man, did we max it out with those squats, those lunges. Right, you guys, we filmed the workout recently. It's a bodyweight tabata and it is split jump central. Step back to lunge. Nice. Lower that back knee to the ground. All the way to the ground. Nice. This should feel good. Again, tuck that tailbone towards me. Reach up tall. Grab up and over. We're opening up this hip flexor right here. And let me tell you, I was sore for like three days in my quads after that. Yeah, Rachel, you just wait till that body weight workout comes for you. Bring it back to center. You are going to strain. Half splits through that Front leg. You're flexing the front toes towards your face. Really lengthening through that hamstring. Right range of motion is going to look different for everyone. Awesome. Hold for three, two. You're going to walk it back up. Plant your hands inside that right foot. Hold here. Tuck that back toe under. Extend that back leg and give me that world's greatest stretch because it feels so good. This is a stretch you're going to want to come back to tomorrow, I promise. Yes, actually. In fact, you'll get it if you're following our workout plan. Bring it back to the ground. Hands plant to the ground. Step back. Let's switch out. Other side. Left leg steps forward. Give me that nice easy twist. Awesome job, you guys. So stinking proud of you. From here, we're going to drop that back right knee to the ground. Come up to that half kneeling position. Tuck the tailbone towards me. Right arm goes up, up and over to the left. If you're following our four week challenge and you did this workout today, this is fire. If you need to swap rest days, you do that tomorrow. Make it a rest day. Okay, bring it back to center. Half split. Straighten through that front leg. Flex the toes towards your face. You can always switch your days around. Okay. If you're not following our four week challenge and you have no idea what I'm talking about, you can find that@nourishwoodlove.com okay, we have four week challenges, 14 day challenges, and we're gonna have a new one coming at you in April or I know we're in April. In May. In May. You guys are so awesome. Nice. Bring it back to center. Can you step both feet up? Find a nice low squat. Pry those hips open. Just wobble side to side right here. Great place to come back if you want to work on hips. Ankle mobility, nice. From here, if you feel good about your heart rate, plant the hands on the ground. Hips go high. Nice forward fold. Grab opposite elbows or biceps and just sway side to side. Let everything hang heavy, releasing the tension in the low back, the neck. Release the tongue from the roof of the mouth. Bend at the knees. Roll up one vertebrae at a time. Neck and shoulders last horizon. You get to the top. Two big shoulder rolls up, back and down again. Up, back and down. Awesome job. So stinking proud of you again. These workouts are going to stay live so you can come back and do them. We hope you do. We hope you check out more workouts@nourishmentlove.com thanks so much for showing up. Today, you guys, so fun to work out with you. And next week we're not going to be live on Tuesday, but I think we're going to go live on Friday to finish off the challenge with a bang full body workout. So stay tuned for more details on that. You can always sign up@nourishweblove.com subscribe to get on our email list and get all the details. Always have an awesome day, you guys. Thanks so much for showing up and working hard. You are awesome. Thanks so much. Instagram, nice work. Awesome job. Way to go, Michelle. Nice work, you guys. And now download. Nice work. Awesome job, YouTube. You guys so rock this pure fire, right? These weekly lives are just hard. Nice work. So incredible. Great workout. When you go live next, I'm thinking next Friday. Mark your calendars. We are going to finish off the four week challenge with an awesome full body workout. Oh, Sienna, I love you so much. You're so awesome. Way to go. Meg. You are so great. Nice work. Good job, everyone. Awesome job. Anna, Chantal, Tori, Katie, Sarah, all those guys that got to join for the first time, thank you so much. Way to go, Kimberly. Nice work. Julia, you guys are so stinking awesome. Have a wonderful rest of your day and we look forward to sweating with you again next week. Of course, tomorrow if you need that rest day, take it. Stretch it out. You guys, just look at this. 30 minutes. Look what you can do. Sweaty. It's incredible. I love you guys showing up and working hard. I'm covered in sweat too, Anna. Way to go, everyone. Nice work. We'll see you guys all again really, really soon. Have a good rest of your.