30-Minute Standing Workout (Full Body Strength + Steps)

Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your all standing strength and steps workout. If you love at home workouts, hit subscribe to my YouTube channel. All right, you guys, strength and steps has been a signature new format around here. So we are coming back with an all standing strengths and steps workout you can do with just a set of dumbbells. And if you want to add some intensity to those steps, we're bringing back the resistance band because you loved it last time. All right, and I am joined by some amazing guests on set, so know it's gonna be a good workout. You guys know and love the amazing Rachel. She'll be offering modifications throughout today's workout. If you need them, you can follow along with Rach. And you guys also know and love Dr. Taylor. Hi, guys. Joining us again from the Minnesota Pork Board. We're so pumped to have you back.

Happy too.

Thanks for having me here. She didn't come back alone. She came back times two. You guys, Dr. Taylor is pregnant. And that's why we are filming a pregnancy friendly strength and steps workout. I didn't want to give it away until now, but everyone's gonna be really excited because this is prenatal and because we love having you on set with us, Dr. Taylor. So for those of us who are not familiar with you who haven't done a previous workout with the Minnesota Pork Board, give us the quick rundown.

Yes. My name is Taylor Sprunk. I'm a veterinarian in southwest Minnesota. So I live in a little town called Edgerton, and I work for a company called Pipestone. So I go out and I see pigs and pig farmers every day, helping keep them safe and healthy.

We love it. And she does such an amazing job and she delivers some fun pork facts. So you get ready because Taylor always, always delivers the best fun pork facts. So we're so excited to sweat with you guys today, and we want to thank again, the Minnesota Pork Board for being a partner of this workout. They support more than 3,000 family pig farmers right here in Minnesota and we love supporting them as well. So let's jump into today's workout. All you're going to need is dumbbells. I have anywhere from 15 to 20 pounds, and again, I do have that mini loop resistance band. Totally optional, but a great way to add some intensity to your strength and steps. Workout today is going to be all standing low impact options for everybody and definitely going to be pregnancy friendly. No lunges as a request from Dr. Taylor. And I Remember that when I was pregnant? No lunges. No lunges for the pregnant mamas. So we've got four circuits today, three moves per circuit. We go legs, we go arms, and then we do your cardio or steps. Move. Legs, arms, cardio and steps. You're going to do each exercise for 30 seconds of work, followed by 15 seconds of rest. Repeat it times two, and then you'll move on to the next circuit. Are you guys ready to get warmed up?

Yeah.

All right, let's do this thing. Let's get ourselves warmed up. We're gonna go ahead and start with a good morning. We're just gonna go nice and wide, make room for those baby bumps for those who have them, Hands are gonna come up behind your head and a good morning. So you're gonna hip hinge, stand tall, drive through the heels. So you're thinking about pushing your hips back towards the wall behind you and then standing tall, warming up the hammies. The low back, which can take some extra load for those mamas. Nice work, you guys. Push the hips back and stand tall. Nice. Give me two more just like it. Push back, stand tall.

Last one.

Push those hips back. Stand tall. Now you're going to drop the hips down, but we're going to go side to side. So step to the right. Squat. Stand tall. Step to the left. Squat. Stand tall. A little side to side. Squat. Nice. So you'll have the option today to place the band if you want it. You'll have the band on for the first three circuits. I'm going to place it around my calf and ankle area. That's going to cause more resistance. The farther the band is away from your core, the harder your legs have to work. If you want to make it just a hair easier, you can take that band up six inches above your knees and place it more on your thighs. Nice work. You'll go right here for four. Nice. Three and two and one. We're going to raise that heart rate a little bit. Same arm, same leg. You're going to tap back as you punch across or punch straight out. So tap and punch. Tap and punch. Tap and punch. Tap and punch. Nice. Same arm, same leg. Option to go crossbody, little cross body jab. If that doesn't feel good for you, you're just going to punch straight out. Straight out, straight out. Keep your core and your hips facing straight. If that feels better for you. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. How low can you get in this? Right standing leg. Left leg is going to tap side Tap back. Tap side. Tap back. Nice isometric hold for the right leg. And as that left leg moves, you pump those arms. Pump those arms. Low impact, gonna raise that heart rate. 5, 4, 3, 2, and 1. Stand tall. Let's go for the arms. You're gonna spread the shoulder blades apart. Now open the chest. Pull through it. Round the shoulders. Spread the chest apart. Round the shoulders. Spread the chest apart. Two more. Round the shoulders. Spread the chest apart. Last one. Around the shoulders. Spread the chest part. Come here. And then. Can you do a little fun? Twist. Twist. I can't do it. Twist, twist. New move. New move. I had something better. Let's go. Thumbs down, thumbs up. It was going better in my head. It was going better in my head. Thumbs down, thumbs up. Three, two, and one. Now, how low can you get in your left standing like? Nice isometric hold to this left leg. Strong and stable right leg. Go side and back. Go side and back. You got it. Side and back. Right there. How low can you get in that standing leg?

Go.

8, 7, 6. You got it. 5, 4, 3, 2, and 1. Nice. Take a giant step over to your right. Okay, Pretend you had two dumbbells. You're gonna go deadlift, clean. Squat together, squat together, same thing. Hips back, drive forward. Down, up, down, up. So imagine doing this with dumbbells. Your option would always be to keep your weights at your side instead of front racking. And I can put a little bit more pressure on the core. So pregnancy friendly. You can keep the weights at the side, too. One more hinge. Clean. Down, up, down, up. Nice. Now pretend you got a weight right here in your hands. You're going to press out. Press up, press out. Press up. Press out on the left. Up on the right. Out on the left. Up on the right. Out and out. Nice work. Go. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. I'm gonna go into a lateral squat. I know that doesn't feel good, so sumo squat for my pregnancy friends. I'm gonna go side, center, side, center. You're just gonna go down and up in a nice wide squat. Heels can be slightly and toes can be slightly out. Whatever feels good for you in that nice, wider squat stance. 4. Nice. 3. Yes. 2 and 1. Just walk it in and give me some high knees. You can run them or you can march them for eight, seven, six. You got it. Five, four, three, two. You're out. You warm, Rach? Yeah, warm. Taylor, grab a quick sip of water. We're gonna jump in to circuit number one. We're going to start with the band on for all three of the first circuits, you can decide band on or off. Do whatever is comfortable for you. Again, farther the band is away from your trunk or your core, harder it is. So I'm going to place the band right around my. Where my crew socks or my ankle socks meet. Okay. You can always take the band up around the calf and ankle area if that feels better for you. We're going to start with a side to side squat. I'm going to go one weight goblet squat connecting to my sternum and my collarbone. Side to side squat. So step right, together, left, together, right, together, left, together. Stepping to your right, stepping to your right. 30 seconds of work. Okay. 15 seconds of rest. If you need more rest, you can always hit pause. Right. We want to make sure, especially if we're pregnant, Dr. Taylor, you can maintain the talk test. I'm going to put you to it. The talk test. She has to be able to talk to me during her exercises. We'll see if she can do it because we need some fun pork facts. Stepping to your right in three, two.

Let's go.

Step to your right together, left. You probably are aware but, like, how fast your heart rate rises during pregnancy.

Oh, my gosh. Yes.

Was probably one of the biggest indicators to me early on that I knew I was pregnant.

Yep.

Nice. Which is funny because you guys, the last workouts we filmed with Dr. Taylor. Strong arms and strong legs. She was pregnant. We had no idea. News flash. News flash. What a trooper, filming workouts in our first or first trimester. 5, 4, 3, 2, 1. Awesome job. Now I'm gonna grab another heavy weight. I'm gonna start slightly to my right. You're gonna give me two back rows clean, two lateral steps so it looks like this. Row, row, Drive the weights up to my shoulders or keep them at your sides. Step, step, hinge, row, row, clean. Step, step. A little bit of upper body and some steps in. All right, so start. Take a giant step right. We're gonna push left for our first two steps. Hinge, row, row. In three, two. Let's go. Hinge, pull, pull. Option to clean the weights to the shoulders. Step, step, soft bend those knees. Hinge, pull, pull. Clean the weights up as I step to the side. I'm thinking about leading from. From my knee. Push your knee out away from the body or into that band. Lead with the knee. Lead with the knee. There it is. That's going to activate your outer glute. Your glute med. Push, push. There we go. Come on. You got 5, 4, 3, 2, 1. Nice work. Set all the weights down for your cardio. Your set move. Remember, in the warm up, Same arm, same leg, 45 degree tap, back punch, punch, tap and punch. Tap and punch. That's where you go in three, two. Let's go, let's go. Tap and punch, tap and punch. Boom. Again you have that option. Take it across the midline like I'm doing. Or if that doesn't feel good for you, just push straight out. Push straight out. Push straight out. Let's go. This is your cardio move, your step move. Gotta get those steps in. Gotta raise that heart rate in a low impact way. 10 seconds here, 10 seconds here. Let's go. You got this, team. Nice. Push, push. Final five. Four, three, two, one. Nice. Bring it back to the top. Goblet squat. Grab your one weight, you're gonna do those same three moves. One more time. Legs, arms, steps in three, step to your right. Side to side in two. Let's go. Step right together, left together, same thing. I'm thinking about leading with the knee as I step to the side, drive through the heel, stand tall, step side to side. That band's just going to add a little something extra, right? Nice. Keep breathing. You got it. Nice work. 10 seconds here, team. 10 seconds here, then we go to back rows. You got it. Final five. Four, three, two, and you're out. Grab that second weight. Take a giant step to your right. Two back rows, clean to the shoulders. Two lateral steps, soft bend in those knees. All right, we're going to hinge and row in five. Breathe it out. There you go. Three, two. Let's go. Hinge, pull for one, two. Clean them up. Sidestep, side step. There you go. Hinge, row, row, clean. Step and step. Nice work. Hinge, pull, pull, clean. Get low and step to the side. You got it. Nice work, you guys. Pull. Core is turned on, back is turned on. Legs and back. I say this all the time. My workouts, Taylor, they are your mommy muscles, right? 3, 2, and 1. They get so much stronger as you have the babies. They carrying them here, carrying them here. Legs and back totally turned on. All right, are you ready for your punch and tap? Punch and tap in 3, 2. Let's go, let's go. Punch and tap, punch and tap. Boom, boom. Strength steps in cardio. Strength steps in cardio. You got it. Close out. Circuit one right here. Keep pushing, keep pushing. Nice work, team. Push right there. Nice. Get a water break after this. And we're going to queue up Dr. Taylor to give us a fun fact, because I don't know if you guys know, but it's getting close to lunchtime when we're filming this, and I am getting hungry. Final four. Three, two, one. Water break. Grab your water. I am getting hungry. Band's gonna stay on for circuit two. And one of the best ways to satisfy hunger we know is a solid serving of protein. I strive for protein and produce at every meal, but doesn't that, like, increase times 12 when you're pregnant? I feel like 100%, yes, that constant hunger. But the best way to, like, satiate is, like, protein, protein, protein. And that's one of the reasons we love pork. It's such a great serving of protein. But you were also telling me before we started this, so many other amazing vitamins, but that are specifically applicable to pregnant women.

Yeah, things especially like choline, are really important for helping that baby develop a good, healthy brain. And all of those, like B vitamins and zinc, selenium, all that kind of.

Thing, help you keep your energy up as you. And continue to grow a human inside me. And choline, I remember learning about that when I was pregnant. So important for baby's brain development. So, so many amazing things that you can get just from your standard proteins you're eating pre pregnancy, but then they can just become a little bit more important during pregnancy.

And pork's so versatile. I think it's really easy to pair it with a vegetable.

Right.

Or pair it with, you know, something else. Healthy and lean and protein and produce.

Produce can even be pineapple. Like a pineapple and pork skin skewer on the grill. Oh, so good. All right, you guys, moving on to circuit two. Band stays. Here we go. Staggered deadlift, rear leg, tap back. So I'm gonna grab two twenties. Try and go heavy here. Let's go right leg forward, Left toes are going to be popped behind me. So there's constant tension on that band. I'm gonna hinge, hinge, hinge, hinge, hinge. Stand up. Once I get to the top, I'm gonna tap back. Almost like I'm stamping my heel towards the wall behind me, activating my glute with this band. Step back into that sacred stance. One deadlift, one tap back, really activating that rear glute as you tap back, crush some oranges in your armpit. Stand up nice and tall. Hinge those hips back in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Stand tall, tap back again. If you need a little bit more bilateral work, because you're pregnant, and you're starting to feel a little bit of that pubic symphysis pain. You can always take this to a standard deadlift, okay? Put your feet parallel, two legs on the ground. Right. Any of this, like, somewhat unilateral work or staggered stance lunges. That's why this workout has no lunges. Can get a little bit uncomfortable. I realize that. Nice work. Five seconds. Great job, team. Last three, two, one. More tap back and you're out. Nice work. Let's see if I can do this with 20s. I have to. I only have 115 on set, so here we go. Okay. Hammer, curl, palms are gonna face in. Curl and tap. Curl and tap. Curl and tap. Curl and tap. Going to do a little side tap to the side as you curl. Right arm is going to curl. Left foot is going to tap in three, two. Let's go. Curl and tap. That's what I get for being like, I only need 115. Going to pump up those biceps today. Come on. And use that pork as a way to refuel these muscles that are just going to build so strong after this workout. Strengthen steps, strengthen steps. Let's go. Right here. You're going to drop the weights. We go all body weight cardio for move number three, raising that heart rate. Final five, Four, three, two. You're out. Weights are down. Remember those lateral runners we did in the warmup? How low can you get in your right leg? Left leg goes side, back, side, back. Going to burn out. Nice isometric hold here in three to push, push, push, push right and break. I meant to say side and back. There we go. Side and back. Find your rhythm. Add those arms. Add those arms when you're ready. How low can you get in that standing leg? Come on. You want to feel some fire building in this standing leg? Half down. Have to go 15 seconds. Yes, you can. Maybe, like I say to Rachel in those bar workouts, maybe. Can you drop an inch? Drop an inch.

Come on. Five.

I know I can. Three, two, one. Yes. Nice work, guys. Back to the top. Back to the top, stager. Deadlift. You're gonna put your left foot forward, right toes popped. Stagger. Deadlift. Tap back on that right leg in three, two. Let's go. Hinge, hinge, hinge. Stand tall. Tap back and in. Hinge, hinge, hinge. Stand. Tap and in. There it is. Hinge. Drive through that front heel. Tap it back. Nice work, Hinge. Drive that front heel. Tap it back. Activate that glute. Working glutes and hammies here Nice. 10 more seconds. Gonna go to those big bicep curls. Maybe you challenge yourself to go heavier than you normally would. Think I'd normally grab those 15 today. I just gotta have the 20s. Three, two, here we go. Bring your feet parallel palms, face in. As I curl right, I tap left. As I curl left, I tap right. Start curling right, tap left. That's where we go in three, two. Let's go, let's go. Curl and tap. Curl and tap. You can speed this up. If you got lighter weights, slow it down. If you got heavier ones. Your pace, your tempo. Your pace, your tempo. Curl and tap. Curl and tap. You got this. Come on. All standing. Naturally, you're gonna feel that core fire up as you push that leg away from your body. You got this. Come on. Finish. Big curls right here for five, four, three, two. And you're out. Set them down. Weights are down. How low can you get in that left standing leg? This time, get loaded. Hit side, hit back. Hit side, hit back. That's where we go, guys. Finish circuit number two in three, two. Let's go, let's go. Hit side, hit back. Hit side, hit back. There it is. How low can you get in that left standing leg? Nice work, team. Whoo. Why do the arms help? I feel like they totally do. Right? Little mind muscle connection.

I think it's all just a distraction. Yeah, it's all a distraction.

All the distraction. I love it. 10 more seconds. Yes, you can. You know what 10 seconds means? It means drop an inch. Yes. Final 5, 4, 3, 2, 1. Shake out that leg. Work.

Thank you.

Two circuits down. Grab some water. Two to go. You got one more with the band on. Circuit four, we take that band off. Circuit three, we're gonna keep the band on.

The other thing I didn't realize about being pregnant is that you really do stand like this. This and how much more you need to work your glutes and hammies, right?

That's why especially even just putting the band on helps you realize, like, oh, I need to, like, activate these muscles. It's so easy to, like, shut them down and just be like, yeah, my belly. And I find myself doing that when I'm holding my kid. I'm constantly holding a kid at a baseball game, and I'm like, oh, my goodness. Stand up. Get your pelvis underneath you. Ribs to hips. Like, use that strong core that you've built, Right? Okay, guys, circuit three, we're gonna jump in. What's amazing, though, I think you brought this up in a different one. Dr. Taylor, like, was something about the pregnant. Pregnant pigs.

Yeah.

And sat like how amazing they are, how many piglets they have. Yeah. And just like, I'm just amazed by. Amazed by them. Yeah. Right.

They have an average of 13 piglets per litter.

Thirteen.

Can you imagine? Thirteen?

No. Nope, nope. One was enough for me. For me. One human at a time. Okay, we go deadlift, clean. Two lateral squats. So it looks like this hinge clean is optional. Step left together, step left together. We'll start on the left this time. Start on the left. You're gonna do one deadlift clean. Two steps to your right. Keeping those weights at your side is a great option. We go in three, two. Let's go. Deadlift, clean, right, together, right. So together. So you're putting everything we've done together, right? We did those side to side squats, we did those deadlifts. Now we put it together in one big lower body move. You got it. Nice work, guys. Big steps. Drive that knee out into that band. Deadlift clean. Add that power. Nice work. You got 10 more seconds here of this move. Come on. And then we're gonna go to upper body side together. Nice. Last three, two, one more deadlift clean. Because as you can. Boom. I'm gonna have to drop down to my 15 here for this one. Keep that band. If I can remember that we did this in the warm up. Hold each other, dumbbell. Out on the left, up on the right, out on the left, up on the right. In three, two. Let's go, let's go. Push out, press up, push out, push up. We'll switch it next time through, okay? Remind me. Heart rate's rising. Low impact strength and cardio steps and cardio right here. Shoulders, chest, core. 10, nine, eight. You got this. Seven. Say with it. Six, five, four, three, two. You're out. Set it down. How you doing, Dr. Taylor? Doing good, thank you. Heart rate's rising. All right, you go two lateral steps. Two jacks or tabs. Step it, step it, jack it. Jacket option, tap, tap. We'll go giant step right, push left, push left. 2 lateral steps, 2 jacks if you want them. You can squat it, you can tap it. You could just hold if you wanted to. You don't have to do the jacks. Push left, push left. In three, two. Let's go, let's go. Step, step, jack, jack, get low. Step, step, jack, jack, get low. Step, step. This is your strength. Steps, cardio. Come on. This is the cardio portion. Push it, push it. Heart health is so important for women, right? Come on, you got this. Strong heart, strong muscles. 10 more seconds. Yes, you can. Whoo. Nice work. Nice work. Push it for five, four, three. Get low, get low. Finish here with two jacks. You're out. Nice work, Taylor. We were so in sync there. We felt good. Yeah, we were really backup dancers for that.

That was good.

We are just call myself Beyonce up here. I love it. Okay, you guys, back to the top. Run it back. Two deadlifts, clean. Two lateral squat steps. Back to those heavy weights. Back to those heavy weights. Deadlift, clean. Two side step squats in three, two, two. Let's go. Deadlift, clean. Step to left together. Left together. Do it again. Deadlift, clean. Right together, Right together. Nice work. Drive those hips forward. Keep those weights up to the shoulders if that feels good for you. Nice. Down, up, drop. Ten seconds. Here. You got this. Nice work. Down, up. Big squats for the finish. 3, 2, 1. Nice work. Starting to lose my band a little bit. Here we go. Got to drop to that 15. Press out on the right. Press up on the left. We're going to switch it out. Hup. That's what it looks like. In three, in two. Let's go, let's go. Out, up, out. Hup. Out. Up. You got it. Nice work.

This is you practicing playing with your baby, Taylor.

Like doing a little lift up, right? You got this, guys. Come on. I know it's tough. So are you. What would it look like If I said 10 more seconds? Yes. Push right here. Final five, four, three, two, and one. For all the pregnant moms who don't want to run or do cardio. Right here. All the cardio you need. All right. Lateral squat steps. Doing okay?

Yep.

She is a true car healer. I'm amazed by pregnant women every day. Just amazed. 2 lateral side steps, 2 jacks. 2 lateral side steps, 2jacks. 30 seconds and you buy out of circuit 3. You get to take this band off. That's good news, right? All right, here we go, team. Get low. Push it left, push it left. In three, two. Let's go. Let's go. Two to the left. Jack, jack. Get low. Get low for two. Go high for two. Get low for two. Go high for 2. Get low, get low. 2 up. Nice work. Nice work. Yes, you can. Come on. It's move three of Circuit three. This is the hardest part, guys. I always say Circuit three is the hardest. Come on, Push through. Finish that water break. It comes for you in 5, 4, 3, 2. Finish with the jacks. You're out. Band off. Nice work, guys. Way to go. Always a good day when the Band comes off. You got one more circuit in you. Circuit four, no band. Circuit four, no band. Grab some water. Okay. I'm gonna take it to the lateral squat that I did in the warm up option. If those don't feel good for you, the sumo squat. No, Taylor's gonna show that option. Rachel, you can choose what you want. I'm go one weight at my chest. Lateral squats, and then we're gonna go to a single arm tricep kickback. We haven't hit the triceps yet. We're gonna give them some love and finish with a fun cardio push. Are you guys ready to bring it home? Circuit four, Rack it at your chest if you want to hear with me. Nice and wide. Toes face me. Or slightly out if you're with the ladies in the back. Sumo squats, find a squat stance that is comfortable for you. A little bit wider, hitting those inner thighs in three, two, let's go. So I'm going to go side center. They're just dropping straight down, straight up. Side center, side center. Something that's really helped me in my lateral squats is transitioning the weight a little bit more to the outer edge of my foot and driving off that outer edge of my foot. Sumo squat, you are just powering up and thinking about pulling those inner thighs together as you drive up to standing position. Nice work, guys. Awesome job. Buying out to arms in 3, 2, 1. I'm going to drop down to my 15 pound. Take the weight in one hand. I'm going to rotate to the side. Use this as a kickstand. A tripod right here. Single arm tricep kickback. Fifteen aggressive again. Here we go. Three, two, let's go. So all the way back. Tiny bend, Big extend. Tiny bend. You don't have to power the reps here. Go at your pace or tempo, depending on the weight you have, right? You know you've got a good weight if you're totally mentally engaged right now. The last two to three reps, which, when we get there, I'll tell you, should feel really challenging. Single arm, you're isolating just one arm at a time. You got 10 seconds. This is when it should start to feel real tough. If it doesn't, you can increase your weight next time for me. Okay? Five, four, three, two. Give me one more because you can. Nice work, you guys. Set it down. Cardio move. Actually, I'm going to use this weight as my marker. I'm going to set my weight down right here in front of me. Okay, you're going for four toe taps. On your weight, you can do them slow or fast. So here. 2, 3, 4. I'm going to go a little bit faster. And then you can go squat jacks for four using your dumbbells, your marker, or taps for four. So real speed, it's gonna look like this. 1, 2, 3, 4. 1, 2, 3, four. You get it. You can take it at your pace, as slow or as fast as you want to go today. You got 30 seconds. We go there in three, two. Let's go, let's go. One, two, three, four. Hit the deck. Four, three, two. Back to taps. One, two, three, Four. Come on, four. It's four and four. You're four and four. What does that look like for you today? Come on. 1, 2, 3, 4. Here we go. 4, 3, 2, 1. Let's go. 1, 2, 3, four. You got it, team? Yes, you can. 5, 4, 3, 2. You're out. Nice work. One more time through it. One more time through it. Here we go. I'm going back to my lateral squat sumo squad. Or lateral squat single arm triceps. Other way.

Whoo.

Three, two. Let's go. Hit side to side. Nice work, team. Come on. Come on. It is your final circuit. There's no bonus round, guys. No bonus round. You got three moves. Finish strong right here. Come on. This in a cool down. Yes, you can keep pushing. What would it look like if I said ten more seconds? Ten more seconds. Come on. Nice. Last five. Four, three, two, and you're out. Nice work. Single arm tricep kickback. Other way. Set yourself up. Can use that knee as a tripod. Could grab a chair or bench a little bit of support. Gonna do that. Tricep kickback. Pull up, kick back in three, two. Let's go. Big extend, tiny bend. You're isolating the back of the arm right here. Letting that heart rate come down before we push it high for our final move. Four toe taps, four jacks. You decide. No swinging that weight. Come on. Control that weight with each rep. You got it, team. Nice work. Come on. Ten more seconds. Does that weight feel heavy? It should. It should. Should. Yes. You got this. Last 5, 4, 3, 2, and 1. Nice work. Weights are down. You can use that as your marker if you want to set it in front of you. You're back to those four toe taps, four squat jacks. Four toe taps, four squat jacks or taps. Finish strong, you guys. This is it. Final move in the workout. Let's go, team. You're there in three, two. Let's go. Let's go. One, two, three, four. Hit the deck. Four, three, two, one. Come on. One, two, three, Four. You got this. Finish strong. Finish strong. Two, three, four. Yes. One, two, three, 4.

Come on.

Come on. One, two thousand three, four. Come on. One, two million three, four. Finish it. You're under 10 seconds. Yes, you can. Here we go. Last four. Three, two. You're out. Yes.

Goodness.

Yes. Rachel.

Good job, Rachel.

Way to go. High fives, you guys at home. Crush it. We're gonna stretch. We've heard from Dr. Taylor before some of your favorite recipes, but now I want to put a twist on it. What's your easiest recipe? Is you feel like you can meal prep ahead of time for baby. Because I love a good fall meal prep.

Yeah.

This workout's going live in the fall. I love a good fall meal prep. Like, cook once, eat twice.

Yeah. I have this great, like, crock pot chili recipe that uses a pork loin. So it's way more lean than if you use, like, a pork shoulder, just because pork loin is as lean as a boneless, skinless chicken breast.

Okay, so say it again.

It's a pork loin chili.

Pork loin chili. I've never made pork loin chili.

Oh, it's very good, very easy. Pork loin is super affordable.

Okay.

Usually like, two or three dollars a pound.

Juicy. And then you put it in some chili, and that's gonna like, maintain flavor and hang out in this freezer and be like, grab and go, Mom's hungry.

Okay, you don't have to hear this.

If you are a friend of Dr. Taylor. Pork loin chili, you drop that at her house after she has her baby. Put that on the front step. You tie a little bow on that, and you say, here you go, mom. Okay. It's kind of a ways to my.

House, but you're welcome to drop it all, huh?

Yes. As a new mom, the best gift you can ever deliver to somebody is food. I. In my opinion. I'm just gonna say that. In my opinion, best gift ever is food. Okay. Pork wine chili. We're gonna get that recipe from you so we can put it in the workout description so you can have that too. Let's go ahead and just flap those wings. Flop those wings out. Nice work, you guys. So proud of you. Let's go ahead. Kick your right toes up towards the ceiling. Just do a little hip hinge and stretch and stand. If it feels good for you, go for a little scoop and reach up to the top. Big scoop. Reach up to the top. Two more scoop and reach. One more scoop. And reach. When you get to the top, go ahead. For a tricep stretch. At the top, pull the right hand down towards the middle of the back. Big inhale up and switch left hand down towards the middle of the back. Awesome job you guys. So proud of you for showing up and working hard today. Today, reach up. Let's do the same thing. Left heels go up towards the ceiling. You can take a hip hinge here and stand or if it feels good for you, go for that big scoop and reach. Nice scoop and reach. Two more. Scoop and reach. Last one. Scoop and reach. Go ahead. This time, take the right arm across the body. Gaze over your right shoulder as you let that shoulder drop. Thanks so much for showing up and sweating with us today. It's awesome. Always so fun to be here with you guys. I know. I am a huge fan right now. Dr. Taylor too. Another favorite from the moms that can cook once, eat twice is crock pot carnitas. Oh yeah, you just, you get a nice 4 to 5 pound bone in pork butt which is actually a shoulder we've learned from Dr. Taylor. Actually a shoulder. You throw that bad boy in the crock pot in the morning, you leave, you go to work, you come home and you have carnitas that are going to feed either a crowd or last you for at least a couple meals. Which is like mom is very in love with that. I love that. Okay, so that's my favorite. We'll share both in the description below. The crock pot carnitas I love. And we got to get Dr. Taylor's pork chili recipe so you can add that to your fall favorites. Thank you so much for being here. If you want more pork friendly recipes, family friendly recipes, you can find them@mnpork.com again that's mnpork.com thanks for sweating with us and have a great day. Thanks so much for crushing that strength and steps workout with me. If you loved it, hit subscribe to my YouTube channel. I've queued up another workout for you right here. Otherwise I'd love for you to join me on a two week strength challenge you can do at home by following this playlist right here. Have a great day.