30-Minute Strength, Cardio + Mobility Workout (Full Body)

Guys, good morning. Good morning. Rachel and I were just quickly walking through the workout. That's why I'm out of breath already. Sorry, we are three minutes late but we are excited to be here with you guys. Good morning. I'm Lindsey Baumgren of Nurse Poop Love and I'm joined by the amazing Rachel. We're going to be taking you guys to a 30 minute strength cardio and mobility workout. I'm so excited for this. I love this format. I love strength, I love getting my heart up a little bit and then I love mobility, especially adding mobility into your workout routine and if it's not something you're doing on your own. Okay. It's really good for us to go through this. So it is by no means going to be an easier workout because mobility is in the title. Ok. By no means is it going to be easier. It's still going to be a lot of fun. All you're going to need for this workout is a set of dumbbells. We have anywhere from 15 to 20 pounds. Grab whatever weights you want to use and we are going to get jumped in. I'm just going to say good morning on Instagram. We're so glad you're here. And just check in quickly on YouTube. We got to give a shout out to our new team members. We have some new YouTube members. Welcome. Oh, you guys, these are hard names. Welcome. I'm just gonna say welcome. I can pronounce Carrie. I'm so sorry, I don't want to butcher your names. Welcome to our new community members. If you're interested in that, you can simply hit that join button and learn more about becoming part of our YouTube community. And we also have lots of people joining. We have Ionica. Excited to try this. Emily, Dana, welcome. Excited to join. I know I saw someone in here who said Angela can't make it live, but I. Oh. Emily, first live workout. Welcome, Emily, first live workout. Oh my goodness. Courtney, Karen, Jill, so many of you guys joining us this morning. I'm so pumped. From Arizona, all over. Welcome. We are pumped to be here with you and this workout is brought to you in partnership with our friends at Now. Now is my favorite place to buy my natural supplements as well as my sports nutrition products. We actually did a full post about the supplement routine I take every morning, every evening. It includes my favorite protein powder, all that good stuff. We're going to link that and we'll share it on Instagram stories and we can go ahead and link it in the description of this video. You guys so you can have access to that. All of my favorite NOW products. And if you want to try any of my products that I love from now, you can do so and get a discount using code nml. Nml. Okay, so we will chat more about that. If you have any questions, throw, feel free to drop them in the chat. We'll do our best to connect with you guys throughout this workout. Let's get ready to sweat. You ready? Ready. I'm excited. New format. New format. New format lives. You guys get the best in new formats. Okay, you guys, so this is what your workout looks like. You got four circuits, two moves. Okay, you go strength, cardio. We do that three sets. 30 seconds on 15 second rest. Good day for you. It's not 10 seconds, it's 15. 30 seconds on, 15 seconds off. You're going to do it times three, three. And then you're gonna go into one mobility flow that we're gonna do for 50 seconds. Okay? So strength, cardio. Strength cardio. Strength, cardio, mobility flow. Repeat that sequence. Sound good? Grace, go. Let's get inside, guys. Let's get started with getting ourselves warmed up. So we're gonna come right up here. Hands are gonna go behind. Actually, let's go for the big inhale. Big inhale because it feels good. Exhale, baby. Back bend. Hands come behind the head. One deadlift, one squat. So you're gonna hit, pinch, stand tall, drop low. Stand tall, push the hips back, then drop low. Nice work. Hips go back and then hips go down, driving those knees out towards those outer three toes. Okay, one deadlift, one squat. These are full body strength moves we're going to do. So we're going to do full body strength. Then typically, we'll drop the dumbbell and go body weight cardio. And we're going to repeat that three sets. So sometimes you'll do right, left, right, left. And then you'll alternate. Nice work, guys. Two more. Two more right here. Nice work. Hinge, stand, drop. Nice work. Nice work. Last one. Stand, drop. Nice work. Let's go for those shoulders right here. Squeeze the shoulder blades. Hands them out. Flip them to the back. Rotate the palms behind the back. Back out. Palms to me to the head. Squeeze. If you're trying today's new 15 minute mobility routine, I shared that my husband and I, we typically stretch before we go to bed. Sorry, Rachel. Squeeze out. And then we have some hot teas. And everyone said, what's your stretch routine? So we filmed my 15 minute morning and evening mobility routine. Some of my favorite moves I did that's new on the blog today. You can go ahead and check that out if you're interested. Last one. Squeeze open. Flip them back. Right here. Take it to the back of your space. Plank walkouts. Plank walkouts. Hinge over, walk up, find a high plank. Once you get there, step the right foot outside. Right hand. Take step back. Switch. Left foot outside left hand. Step back. Switch. Walk it back in. I switch it up today. I love it. We're switching it up. Walk it out. Plank walk. Here we go. Big step right. Nice big step left. Step back. Walk it back in. Warming up the shoulders, the core and the hips with those. Big step opens. Nice work, nice work. Right here, step out. Right, there it is. Step out left. Step back. Walk it in one more. This time you're gonna hold that plank. You're gonna hold that plank right here. Walk it out. Step the right foot outside right hand and hold. Hold that. Easy twist. Go easy twist. Baseballs. Fingertips looking up. Opening up the hips. And now you're going to set it down. Actually, just lift your left hand. We're going to challenge you today. Oh, hey, mixing it up. Challenging your hip mobility. That's hard, right? Switch out left nose by left hand. Easy twist. Knees, balls, fingertips. Nice work. Hold here. Set it down. Switch it out. Lift that right arm up. Woo. Which side's harder for you? The balance here is tough. Right? Let's do it one more time because it's new and it's fun and we're working on mobility. Open it up. Always fun to try new mobility. Set it down. Switch it up. Other arm. There we go. There we go. Always keeping it interesting, right? Gotta keep you on your toes. Keep you on your toes. Keep you challenged. Keep coming back for more. Switch it out. Let that right arm. Including me. I never know what he's gonna do next. You never know. You never know. Step back. High plank 2. Push ups. Knees or toes. Down, up, down, up. Step the feet in. Find a bear crawl. Hold right here. Push the hips high. Hover to bear. Push the hips high. Hover to bear. Last one. Push the hips high. Hover to bear. Drop it down. Cat, cow. Drop the belly. Lift the chin. Reverse it. Tuck the chin. Arch the spine. Nice work. Bring it back up. Step back. Find your high plank. Step the right foot between the hands. Lunge and lift. Lunge and lift. Right there. Lunge and lift. Two more down hook. Down hook. Nice work. Step back. Switch it out. Left foot between the hands. Lunge and lift. Lunge and lift. Nice work. You're crushing it, team. Here we Go. Two more. Two more. Last one, last one. Step back. Find that plank. Slow up every step and reset the right foot. The left foot, stand up. Take it down. Switch that le foot. Here we go. Go left. Right. Nice. One more each way. One more each way. Here we go. Right, Left. Take it up. When you get to the top this time, you're going to jack it up. You're gonna check right out. Right here. Let's go. Go for jacks. For jacks, go. Eight. Seven. Six. You got it. Five. Hold. Nice and wide in three, two, one. Let's hit it side. Side to side. Nice work. Hit side to side, opening up those hips, driving off those outer glutes, opening up those inner thighs. Nice work. Right here. Finish. 4. You got it. 3. Nice work. 2 and 1. 1. Let's go for squat jacks. Wide at the bottom, narrow at the top. Wide, narrow. Right here. There it is. Go. 4. 3, 2, 1. High knees, high knees. Get them up, get them up, get them up for eight. Seven, six. You got it. Five. Four, Three. Two, one. I feel rich. Warm, warm. Let's do this thing. We are warm, and we are ready to jump into circuit number one. How are we feeling? Nice. Love the colors today. Thanks, Carrie Anne. Welcome, Maya. Nice work. You can do the workout by yourself because you know our workout so well. The warm up by yourself. I love it. That's what we love, right? All right, you guys, we're gonna jump in circuit one. Circuit one. Oh. I'm deciding how heavy I want to go. Let's try it. I'm gonna try and go heavy today. Let's go. I'm gonna start heavy. See how we feel? That's why I wear my knee brace. I feel more comfortable going heavy. Here we go. You're gonna go right arm wrapped up here, left hand between your legs. It's an odd squat, single arm press. And you're just gonna press on the right. Squat, push, Right. Squat, push. Right? You're doing that for 30 seconds. You'll rest for 15, and then you'll drop right here. One dumbbell will come on the ground right here. You're gonna do three taps to it. Squat jump. One, two, three. On the fourth, one, grab with the right hand. Snatch, return. Take it down again. 1. Oh, no. Oh, no. We lost Instagram. It flipped over on us. That's never happened before. Sorry, Instagram. You're back. You're back. There we go. Jumping around in here got crazy. All right, here we go. All right, those are your two moves. Start with the uneven left hand between Your legs. Right hand at the shoulder, squat and press on the right. 30 seconds. In three, two, let's go. Squat, push, right? Squat, push, right. Your pace, your tempo. It's 30 seconds. 30 seconds. Come on. The shorter sequences. 30 seconds of work today. But you got three sets versus the normal two. We do okay. Three sets. Three sets. Come on. Big exhale. Push. Yes. 10 seconds, team. Let's go. Right here. Nice. Setting that dumbbell down. In five, four, three, two, one. I'm gonna set this weight right here in front of me. I'm gonna go three. What is happening? Poor Instagram. Sorry, Instagram. You're gonna have to watch on YouTube today. Why does that. Keep flipping. Can you see if you can tighten it, Megan? Okay. All right, here's what you're gonna do. Three squat jacks, snatch, right. Three squat jacks, snatch left. It looks like this. 1, 2, 3. On the fourth one, grab it and snatch it. Set it down. 1, 2, 3. On the fourth one, grab it and snatch it. Okay, Snatch is optional. You can clean with Rachel. You can jack your tap it. We go in three, two. Let's go, let's go. One, two, three. Fourth one, grab and snatch. Set it down. This is your cardio. One, two, three. Grab it, snatch it. Nice work. Here we go. Big full body move. 2, 3, 4. Come on. Grab it. Snatch. Boom. Come on. Come on. You have it halfway. 15 seconds left. Grab and stash. Yes. Keep moving. Let's go. One, two, three. I also think this is a new move. Oh, I'm listening to grab. 3, 2, 1. Rest. Back to strength. Back to strength, dumbbell. Left hand, right hand between your legs, pressing only on the left. Pressing only on the left. In three, two. Let's go. Nice work. Push. If you saw mobility in today's title and thought that was gonna be easy, right? No way. No way, Jose. Mobility is gonna be a fun mobility flow, but this is still going to challenge you. You got three sets of strength and cardio right here. Come on. Nice. You're on set two. I give you ten seconds. Ten seconds, you drop that dumbbell. Back to jacks and snatches in five, four, three, two, and one dumbbell down. Here we go. Back to it. Three squat jacks, one snatch. Alternating hands on that snatch, tap or jacket on the fourth one, grab and snatch. Here we go. Three, two. Let's go. One, two, three. Fourth one, grab and snatch. Set it down. One, two, two, three, four, one, grab. This match. I love it. Always fun to test your moves with our live workout friends. Yes. Here we go. Halfway 15 seconds. Push your pace, push your tempo. This is cardio. It is meant to raise your heart rate. You're under 10, you're under 10 seconds. 5, 4, 3, 2, 1. One more time through. This time, you alternate. I'm going to take both weights between my hands or between my legs. Squat up on the right, squat up on the left. We got my three. Grab your weight. Two. Let's go. 30 seconds. Push right, squat, push left, squat, push right. Three sets. We go right, we go left. We go. Alternate the theme today. Right, left, alternate. Come on. Let's go to 10 seconds. You got it. Stay in. Last five, four, three, two, and one. One. Dumbbell last time. Three jacks, one snatch on that fourth one, you pick it up. Ready? Big inhale, big exhale. We go in five. Jacking in three, two. Let's go. Go. 1, 2, 3. Pick it up. Nice work. Let's go. 1, 2, 3. Pick it up. Nice work, nice work. 1, 2, 3. Come on. Nice work. You can always slow it down. Your pace, your tempo. It's 30 seconds. It's your 30. Your 30. You're already under 10. Let's go. Finish last. 5, 4, 3, 2. Finish it. Finish it. Nice work, guys. Awesome job. We go. Mobility. Grab a quick step on the mat. No equipment, by the way. Only one of my personal favorite moves. Okay, I'm going to face camera for a second, then I'll put. Rachel's going to go 90, 90, 90, 90. Hip switches. If you aren't new, you start here. You want more support. Hands go behind me as I switch. You want to make it harder. Hands come in front of me as I switch. If you're with me, instead of 90, 90, find a shin box. Come in. You can make it more of like an S with your legs. More of a Z or an S right here. Arms are out. Lift the hips. 50 seconds. Right arm rotate. Thumb to sky, thumb down. Set it down. Switch all the way up and over. Lift those hips. Lead with the thumb and lead with the pinky. Lead with the thumb and lead with the pinky. Alternating arm squeeze. Switch. Nice work. Hello. Hips and glutes, spine and shoulders, right here. We're pairing hip mobility, shin backs, get up or 90, 90 with shoulder cars or shoulder rotations and starts down right here. The best part about mobility is you just get better at it. So take it wherever you're at today. These mobility flows, whatever feels comfortable for you and know that you can always build up it. It has taken me a long time to get comfortable doing this move again. Post Knee surgery, right? I think I just started doing it probably two months ago. Something I've been working on. 10 seconds, and then we're going to switch and go back with strength and cardio. Nice work. Right here. Hips, glutes, spine, shoulders. Finish it right here. Last one. Big rotate. Big rotate. Set it down. How'd it feel? I love it. Built in, right? Sometimes you got to build it in to do it, otherwise you're not going to do it. It's like burpees. You're not going to do them on your own. Not going to do them on your own. Way to go heavy today, Kate. We're so glad you're with us. All right, guys, jumping in. Circuit two. Circuit two. Reverse lunge throw. So I'm still gonna go two weights, but we're just gonna curl. Let's start on the right, so we'll step back, right, step back, right. Right arm curl. So it looks like this. Lunge, hold, curl, step up. Lunge, hold, Curl on the right, step up. Okay, so it's just a hold and a curl just on the right arm. So you can go heavier if you want, or you can double up those weights just curling on the right. We'll go left second time. Then we got a fun, nice runner lunge for your cardio. Ready, Rach? Let's go. Circuit 2, 3, 4, 2. Let's go. Step back, right, hold. Curl on the right, stand tall. Step back, right, hold. Curl on the right. Stand tall. Hold that lunge Back knee hovers off the mat. Not stepping too far back in. Lunges, right. Nice. Dropping that back knee towards the ground, keeping shoulders stacked over hips, curling right up to shoulder height. Nice work. Come on, come on. You got this. Stay with it. You're in the final. 5, 4, 3, 2, and 1. Nice work. Stand tall. No, wait. No, wait. Runner lunge. We're just gonna go straight up. Runner lunch for the first one. Here's me. Run, run, drop it low. Run, run, drop it low. Rachel's just gonna run. Okay, we go in three, two. Let's go, let's go. Run, run, drop it low. Okay, option, run, option. This. We're going to start right here for your first one. The next two, you'll have the option to add some lateral movement to go. Run, run, drop it low. Run, run, drop it low. If you want to add it now, let's just go for it. You want to add lateral movement today. Pop those arms. Come on, Rachel. You can go arms overhead. Raise that heart rate. 4, 3, 2, 1. So you can push it all right. We can keep them overhead. Lots of options today. So many options. Repeat it. Right leg forward, left leg steps back. Left arm curls. We go in three, two, step, back, lunge, hold, curl, drive through that front heel. Step back, hold, curl on that left arm, drive through front heel. Nice. One lunge, one curl, full body move. Big compound moves, right? You only got one strength move in each circuit. Make it count. Make it count. Pairing up a couple big muscle groups together. We got legs, biceps, working here. Come on, come on. 5, 4, 3, 2, and 1. Weights are down. Runner lunge. Take a giant step, Right. We'll start here. We'll run left. Option, follow Rachel, stay high. Option to have those arms overhead. Right? We go in three, two. Let's go, let's go. Run, run, drop it low. Nice. Pump those arms, move at your pace. Option to add some lateral movement today. Keep your mind and your body busy. Nice work. Nice work. Come on, come on. Nice. Speaking of keeping your mind busy, we were all just talking about, like, we're all removed from school. I have kids going to school. There's something about, like, back to school season. I think that just causes anxiety. Oh, Lord. Three, two, one. I'm like, am I missing class? I have to go get notebooks. I need to go back to school. Shopping. Like, I'm 10 years removed from college. Like, come on. All right, alternate. Step back, right, curl right. Step back left, curl left. We go in three, two. Let's go. Step back right, curl right, step up, step back left, curl up. Nice. You want to double them up. Get it today. Double them up. I'm gonna go for it. There you go. Let's go. Come on, come on. Nice work, team. Last time. Third set. On the strength. 10 seconds. Last time for lunge and curl. Last time for lunge and curl. Finish it. 5, 4, 3, 2, and 1. Weights are down. Last time on the runner lunges. Last time on the runner lunges. We'll go right again. Giant step right, giant step right. Runner lunges. Last 30 seconds, then we go back to cardio mobility in three, two. Let's go, let's go. Come on. One. Drop it low. Nice. Come on. You have 30 seconds. So push your pace, push your heart rate. Right here, right here. Yes, you can. Come on. We say it right. Start set is the best set. Come on, come on. You got this. Nice work. Under 10 seconds, guys. 10. Let's go, let's go. Finish strong right here. Last five, four, three, two. And you're out. Nice work. Water up, two circuits down, two to go. How we feeling. Nice work. Oh, my goodness. We have Kelly at 33 works. 33 works. Weeks, weeks, weeks, weeks pregnant. Man. I can't talk when I'm out of breath. Crushing it. Way to go, Kelly. Nice work. You love having that mobility sprinkled in. Here we go. We do, too. Okay, you're coming down to your knees. Come down your knees. If this is uncomfortable, grab a knee pad. Grab a pillow. Roll up your mat. Yeah, roll up your mat. Okay, here we go. Right leg comes up. Hands go behind the head. Rotate, okay, over your knee. Drop down. Come up. Rotate the other way, away from your knee. Drop down. Open the arms. Nice. Now take this arm that's up high to the back heel of your ankle. Okay? Keep your heel connected to the mat. Push your knees over your toes. I know, I've said it. Everyone says no, but my knee just wants to stay behind my toes. No. Okay. You tie your shoes. Do you walk upstairs? You see what your knee does? It goes over your toes, right? This is ankle mobility. Come back. Come back to kneeling. Switch it out. Here we go. Left leg up, hands behind the head. Rotate towards your knee. Rotate away from your knee. Drop it down. Open your arms. Hand that's overhead to the back heel. Knees over toes. Ankle mobility. How far can you get that knee over your toes with your ankles there? Your foot sink next to the mat. We're gonna go a little bit longer. We're gonna do one more each way. Here we go. Right foot up, Hands behind the head. Rotate towards your leg. Twist. Rotate away from your knee. Drop it down. Open your arms. Take your back hand. Place it to the heel of your foot. Heel stays connected. Knees go over toes. There we go. Nice work. The more ankle ability you have, you'll get in your squats. Right? Come back up. Other side. Last time. Left leg up. Hands behind the head, towards your knee. Away from your knee. Drop open, back hand to the heel. Knees over toes. There we go. Nice work. Everybody back up. That's your mobility. How you feeling? I love that one, right? You can keep anywhere that feels sticky for you. That's the one you form onto, and you keep doing it. Okay? Circuit three. We're going down to the mat. Glute bridge, chest press. Fun. Burpee sprawl. Yep. You know what's coming. Prepare for it. Right, 30 seconds. I'm gonna go single leg glute bridge. Okay? Right leg on the mat. Chest press both arms. Next time through all switch. And now go double leg to the last one. Holding your glute bridge as you chest press for 30 seconds. In 3, 2. Let's go. Nice work. Again. Big compound strength move. Okay, working on glute, hamstrings and hip stability. Right here as you inhale down, exhale, push. Go heavy for that chest. Yes. Only a 30 second chest press. Only a 30 second chest press. Come on. Inhale down, exhale, push. Inhale down, exhale, push. You got it. Keep those hips square and stable for 5, 4, 3, 2 and 1. Drop the hips come up and over. Take your dumbbells with you. If you choose or not. Walk it or step it. Okay? Stand up, take it down. Step or jump back. Good old burpee. Stand up with your dumbbells. You're on in five. Here we go. Hit the deck in three, two. 30 seconds. Let's go. Burp, burpees. Ball. Stand up. This is your cardio push option to add the weights. Or don't you decide. You can take it like a squat or you can take it a little bit more deadlift style. Step it. With Rachel jumping with me. Come on, you're already halfway. Let's go, team. 10 seconds here, 10 seconds here. Then you're back on the mat for chest and glutes. 5, 4, 3, 2. Nice work. Back on the mat. Back on the mat. Time. I'm gonna hold with my left leg. I said you hold for the left leg. Chest press. Here we go. Glute bridge. You're there in three. Let's go. Set it up. Two. Let's go. Gotta get that ponytail, right? Inhale down, exhale, push. Come on. It's circuit three. It's circuit three. Yes, you can. So very glad you showed up today. You're feeling strong. Yes. Come on, make yourself proud today. Yes, you can. It's Thursday. Might feel a little tired and sore today. You do your best. Forget the rest. Right here. Five, four, three, two. One. More. Nice work. Up and over. Dumbbell Burpees crawl. Burpees crawl. Any way you want them. Any way you want them. You want to add push ups, you add push ups today, right? I will say the mobility is going to have a push up, just so you know. Three, two, let's go. Come on, come on, come on. This is where you got some energy. Pick up that intensity. You got 30 seconds. 30 seconds to push your pace. You first. You, right here. 10 down, 20 to go. Come on, come on. Nice team. Yes. What would it look like if I said 10 more seconds? What do you got for me? What do you got for me? Finish it right here. 5, 4, 3, 2. Nice work. Last one. You're on your back. Third set. Last time doing double leg glute bridge chest press. Okay, one more time through. One more time for a man. 30 seconds goes fast breathe. 2. Let's go. Come on. We always love your feedback. Do, like, 30 seconds of work for 40 seconds. 10 seconds of rest for 15 seconds rest. Right? Everyone knows what Rachel's gonna vote for. I always vote for 15 seconds rest. I always think we need a little more. I like it. 10 seconds here. 10 seconds here. Up and over burpees, crawl, burpee sprawl. Last set of cardio inside number three. Three, two, one. Nice work. Come on. Finish this and then you're up and over to mobility burpee sprawl. 30 seconds. Say yes, I can. Big breath in, big breath out. Give me your best effort, right? Here we go in three, two. Let's go. Come on. Best effort right here. You got 30 seconds. You got 30 seconds. Make it happen, then you count. Nice work, team. Nice work. Nice. Come on, come on. Stay in it, stay in it. Say it. We're need some recovery after this. We need some of those that now. Protein. 10 seconds. Come on, come on. You got it. 5, 4, 3, 2. You're out. Weights are down. Water's up. Sweat towels up. All right, mobility flow. Down, dog bear, push up. I think we did this in split. Strong. Is this a throwback? It's been a minute. Down, dog bear. Push up. Okay, you can always take this up to an incline. Place your hands on a chair or a bench. All right, 50 seconds. It looks like this. Down, dog bear. Knees hover. Off the mat. Step or jump back. Push up, stepper. Jump in there. Down, dog bear. Step or jump back. I'll show you from the side just so you can see. You good, Rich? Yep. Here we go, guys. 50 seconds. We go in three, two. Let's go. Down dog bear. Knees hover. Step or jump back. Push up. Step or jump in. Down dog bear. Stepper. Jump back. Push up. Stepper, jump in on that. Down dog, Press heels to man. Knees hover. Nice. Move the chest. Nice. Knees hover, Hips high heels down. Knees hover. Stepper. Jump back, push up. Nice work. You got it, guys. Come on. Yes. One rep at a time. You're like, this is push ups. How is this mobility right? This is shoulder mobility right here. Nice. This is core stability, spine mobility. Come on, you're in it for 10. Let's go. Right here. Stay with me. Last 5, 4, 3, 2, and 1. Walk your hands back. That felt good. Nice work. All right, you guys, three circuits down, one to go. How we feeling? We got one circuit left, fourth circuit. Nice work. You're going to do this after work? Yes. These always stay live, hands on knees. I hear you, Lisa. Heart rate is so high, right? I told you if you saw mobility and thought it was going to be easy. Strength and cardio. Last set. Last set. Okay, where are we at for 10? Yeah, we can do this three times, too. Staggered, deadlift, two rows. I'm gonna go heavy again. Back to my 20s. Right foot forward, left toe popped. Okay. Hinge, row, row, Clean squat, back to stagger. Okay. The clean squat is optional. Staggered deadlift, two rows, clean squat. Stagger, deadlift, two rows, clean spot. Big powerful move. I love it. Let's finish strong. Let's finish strong right here. Three, two, let's go. Hinge, row, row. Clean and dry feet. Come, parallel, squat, back to stagger. Hinge, row, row. Clean and dry feet. Come, parallel, drop and squat. There it is. Come on, hinge. Nice. Yes. Right here. One rep at a time. Back to stagger. Hinge, Flat back, tight core. Elbows to hips. Big complex move. Lots to think about. You're in it for 5, 4, 3, 2, and you're out. Nice work. No weights, no weights. Good old lateral shuffle. Good old lateral shuffle. Shuffle, shuffle, tap, shuffle, shuffle, tap. Start right, push left. Come on. Three, two. Let's go. Let's go. This is your chance right here. Add some energy. Last cardio set. Get that lateral movement in today. Nice work, Nice work. Come on. Trust. Our body's up. Get low in those legs. Don't just bend over. Use your legs. Your legs light on the toes. Come on. Come on. Too. It's like very athletic. Stop, drive, stop, drive. Come on. Four, three, two, one, and. Yeah. It's good mobility. Team mobility is going through a full range of motion with the ability to stop at any point in time. Right? Control. There we go. Okay, here we go. Same thing on the side. Grab your weights. Left foot forward, right toe popped. Stagger, dead that. Two rows. Clean squat in three, two. Let's go. Hinge, row, row. Clean drop and back to stagger. Hinge, row, row. There's a two way. We're connected from head to tailbone on that deadlifting row. Nice. Holy. Muscle groups working here, right? Holy bananas. Holy bananas. We got back. We got low back, upper back. We got hammies, glutes, quads, core. 3, 2 and 1. That's a big one. It's a big one. Lateral shuffles. Let's go. Push. Right, start, left, start, left, push, Right. Hands on knees. 30 seconds. 30 seconds. To your right. In three, two. Let's go, let's go. Come on, come on. Nice work, nice work. In 30 seconds. You can do anything for 30 seconds. Yes, you can. Yes, you can. Just keep moving. Right here, right here. Push it, push it. Come on. This is your cardiometric. That big, beautiful heart inside your chest. Yes. Come on. Heavy breathing. It's good for us. Five, four, three, two, and one. Nice. Okay, go one more time through, guys. One more time through. Okay, you go. Double leg deadlift. Feet are parallel the whole time. Stay. Hinge, row, row, row. Clean. Squat. Holy bananas. Mighty Woman Diet today. Never. It's never just you. Here we go. Three, two. Let's go. Hinge, row, row. Clean it up. Drop it low. There we go. Hinge, row, row. Clean it up. So your feet are gonna stay parallel the whole time, right? Really gotta drive through those heels. Shoot those hips forward to get those weights up to your shoulders. Nice work, guys. 10 seconds. 10 seconds to go. Today, finish last. 5, 4, 3, 2, and 1. Weights are down. Last time. Giant step. Right. Last time on your lateral shuffle. Last time. Let's go. There's no bonus round. It fits in mobility. This is it, guys. Three, two, let's go. No bonus round. Come on. This is it. This is it right here. Push, push, push, push, push, push. Come on, you got this. You got this. We got a fun mobility flow after this. Little core, hips, glutes. Little core, hips, glutes. Finish, guys. Come on. What would it look like If I did 10 more seconds of cardio today? That is it. That is it. Let's go. 5, 4, 3, 2, and 1. Here we go. Anyone hold the bananas? Is that harder than you thought? It's harder than I thought it was going to be. Nice work. All right, guys, back on your backside. Welcome, Harriet. First leg workout. Okay, here we go. That was something. Here. From here, if you like this format, should we bring it back? Okay, mobility. Four bicycle crunches. One, two, three, four. Hold this knee in, bring it to a figure four and go into four glute bridges. With a figure four, two, three, four, four. Then you go, one, two, three, four. Other leg comes over four glute bridges. So you should be alternating legs each time. Okay? Doesn't matter which one you start with. We go. One minute of mobility and you're out of here. Four bicycles, four figure four glute bridges. In three, two, let's go. One, two, three, four. Hold that knee in, cross it, set it down, bridge for 4, 3, 2, 1, right equip. 1, 2, 3, 4. Your other leg should come over this time. 4, 3, 2, 1. Glutes never come to rest. 1, 2, 3, four. Back to that first leg. You did nice. Neck and shoulders are lifted for the bicycles. Neck and shoulders are resting for the glute bridges. 1, 2, 3, 3, 4. You got it. 4, 3. That's what's good for the hips, right? 2. 10 more seconds. Let's try and do it one more each way. Nice. This is back to leg one. So we got to do like two, two, three, four. Last set right here. One, two, three, four. Finish. Four, three, six, two and one. Nice work, team. That was strength, cardio, mobility. How are we feeling? How are we feeling? Yes. Nice. We got three bananas from Oregon gal. We got four bananas from Rebecca. Nice. We got four bananas and a from Courtney. I love it. Nice. Never thought your favorite mobility move would include ha. Nice. We like it. Alice down. Dog bear pushup. Whoofta. I hear you, Devin. Awesome work. Morgan, you love the format. Bring it back. She says we'd love to hear what you guys think. We're going to stretch it out right on the ground. I'm going to need her there. Let's go back to those 90 90s you did. You were Rachel. 90 here, 90 here. Option hands can come up mat. Option hands can go behind you. There's a challenge. Think about lengthening through that front glute, getting your chest over the middle of your shin. Nice work, team. So proud of you. Bring it back up. Can you lift this knee off the ground? Low hip mobility now. Can you shoot it around? Oh, we did this in stronger 25. Can you bring both legs up and hold for 3, 2, 1. Switch it out, switch it out. Set yourself up. 90, 90 the other way. If you've never tried one of our two week programs, I'm telling you, now is the time. If you love this workout, you would certainly love one of our programs. Strong 20, stronger 25. Split strong. Hit strong. They are all so good, you guys. They all include a warm up and a cool down with mobility moves, right? We're going to do the same thing. Other way. Come back up. Lift this back leg up. Shoot it around. Hold other leg needs it. 3, 2, 1. Pull them both into a butterfly. There it is. Soles to meet. Okay, roll the shoulders down and back. Sit up nice and tall. Drop your knees towards the mat. Open up those inner thighs. Open up those hips. So proud of you for showing up today. Thanks so much for joining us live. We always love sweat Again, this workout is brought to you in partnership with our friends at now, which is my favorite company for sports nutrition products as well as my natural supplements. They also have food products. They have some baby products. They do have pet care products as well. I just love it. I've got to go. They're in Chicago. I'm actually going to Chicago next weekend and I'm going to get to meet up with them and they just have an amazing, amazing product line and it's such high quality products at a very affordable price. It's all family owned which so love supporting now again, if you want a discount, you can use code NML to get a discount off of any of my favorite NOW products. You can learn more about that on the blog we posted yesterday. My favorite products and we've worked with them for years and years. They're like the first company I ever signed up. They're the first company I like, one of the first companies I worked with. So I pretty much met with them since the get go and I'm so glad they stuck with me. I remember you told me like I've been taking their prenatal for like six years. I started taking the prenatal before I had anybody. I just been taking their prenatal for years. It's great. I love it. I'm finally on the women's mal die final transition. I turned 35 on Saturday, you guys. Oh my goodness. But it's almost your birthday. It is, it is. I should have said anything. I don't like to draw attention to it. And reverse the spine up towards the ceiling. Tuck the chin towards the chest. I'm still 28 in my mind. I'm still 28 with you, right? Yeah. Big inhale. Reach up. Exhale. Thread the needle right here. Right shoulder to mat option. Take your gaze opposite of your fingers. Nice work, you guys. Thanks for showing up and working hard today. So fun sweating with you as always. I love these live workouts. They're definitely a highlight on my week. Other side. Big inhale up. Thread that needle. Nice work. Option, take the gaze opposite of the fingertips. Bring it back to center. Find that tip. Tuck. Tuck those toes under down dog pedal out your heels. That should feel, feel really good. Big inhale to the tiptoes. Exhale. Melt your calves into the ground. Walk your hands back to your feet. Go ahead and walk your hands over to the right side of the body. Can you reach that? Left hand to right heel. And then walk over other way. Right hand to left heel. Nice. Back to center. Bend the knees Roll up one river at a time. When you get to the top it's two leg shoulder rolls. Up, back and down. Up, back and down. Nice and ready to go. High five to you guys at home. Always so fun to sweat with you live. Thanks for showing up and being part of of our community. We are in the middle of a four week challenge at the present moment and then we're going to be going back to a two week challenge at the end of September. You can always find all of our workout plans and our seven day plans all free by getting on our email list. Nourishwoodlove.com backslash subscribe all right, you'll get our newest workouts. We have a fun new kettlebell workout dropping next week you guys. New kettlebell workout. And if you want to learn more about becoming part of our YouTube community where you get more live workouts like like this, go ahead and hit that join button. Thanks so much for showing up and sweating with us. Thanks so much. Oh my goodness, I almost forgot. I got a DM last night. Shelly, Shelly, your friend Lindsay wants to say hi. She just asked me to give you a shout out. It sounds like you're in a what is a challenging season of life and we just want to encourage you, Shelly that you just do your best, you forget the rest. Thanks so much for choosing to sweat with nml. Shelly. I'm so glad you came to my mind. I'm thinking about you Shelly and I hope you have a great day and shout out to Shelly. Thank you so much for bringing that up to me Lindsay. And let's just do a quick check in. How did we do? We love the format. Michelle says. Also I'm glad you're sharing supplement products. You wanted to ask, do you have a bulk cut routine? I do not. I don't bulk. I don't cut. I just maintain I'm in a season of life where I'm just finding joy in the fact that I'm sleeping and I get to strength train. Sleep and strength train. No bulking cut over here so I don't have something to share with you on that front. You guys are so sweet. Thanks for all the early birthday wishes. Thank you so much and thanks for joining us live. Thank you. From Team Planking, we got the one last live workout in all the plankers. We love you guys. Thanks so much for joining us before you start the school year. Sheri, love the mobility thrown in. Good to know you guys are loving the format. We love to hear it. We're going to have to Bring it back in another live workout. Still doing the workouts at 45. Way to go. We're proud of you. Nice work, you guys. Thank you so much for showing up and choosing to sweat with us. Our next live workout is going to be I don't know when, sometime in September. I know we're going live to our members on September 7th, so if you are a member, we'll see you live on September 7th. We also have a fun nutrition chat back with our good friends at the Real Food Dietitians coming in September as well. So that is what I do know in my brain. And thanks so much for showing up, you guys. Love the mobility. Thanks, Lisa. Thanks, Courtney. Awesome. Oh, you've been with us since COVID Longevity is a testimonial. Oh, you're so sweet, Lisa. Thank you so much. Thank you guys. And good luck with school starting. Everybody go get them. Have a great rest of your day. We'll see you guys soon. Signing off Instagram. Have a great day, guys. Nice. Awesome. Have a great day. YouTube, thanks for showing up and we will see you guys soon.