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

And I get after it this morning. You guys. We got lots of people joining on YouTube. Good morning. Always so fun to see you guys joining. Welcome. We got some new members on here. Welcome, you guys. Welcome. Oh, Yvonne and Holly and. Oh, you guys. Christina. We got lots of new members on and lots of people joining. We got people coming in for their first live. Welcome. Stacy, first true live workout. Actually live with us. You can always do the replays. They're super awesome. Welcome. Jessica. She's. She's gonna do workout while her kids do math. I love that. Tara and Wyatt and Anna. Nice. Kelsey, you're under your husband's account. That happens all the time. I love it. It doesn't matter. Just hit subscribe from both accounts. Your husband and yours will take it. Thank you. Welcome, Emily, first live workout. We're excited you're here with us. Excited to join you guys live. Awesome. Awesome. Nice. Okay, you guys, we are pumped and if you might notice, I don't have the amazing Rachel. I have the amazing Megan here today. Rachel's on vacation so we get the amazing Megan. Will be offering modifications throughout today's workout. Megan's on team NML if you guys are wondering. Megan, give everyone a quick brief of like your role. Yeah, I write the emails that you get, the weekly workout plans you get every Sunday. I write blog posts, that sort of thing. So I'm normally behind the scenes, not on camera. I'm very excited to be here though. Today. We're excited to have Megan with us. All right, you guys, we're going live with a strength cardio mobility workout. One of your guys favorite because you love love when we build mobility into the workout and that's just what we're going to do. You might also notice sneak peek of the tank tops we're wearing. It's coming soon. It's coming soon. We'll share some updates at the end of this workout. But let's jump in. We have four circuits. Each circuit has four moves. We go legs. We go arms. We go total body. We go core. Legs, arms, total body, core. You're going to give me two strength moves. You put it into a combo move and then you do a cardio move. Strength, strength, combo, cardio, do it times two and, and then we do a one minute mobility move between circuits. Everything is 30 seconds on 15 seconds of rest. It's going to be quick and dirty. Dirty 30s. Let's do it. Let's do it. Let's get ourselves warmed up and then we're going to jump into this strength cardio Mobility workout together. Go ahead. Just stand here and flap your wings. Start to move that body. Nice work, you guys. I'm excited to be here with you. Lives are always just, like, fun. Such a good part of my day because I'm like, I get to work out with you. I get to do it at 9 in the morning. I didn't have to get up super early, and. And I get to knock it out before my day, like, truly begins. Thumbs go up. We're gonna do big shoulder rotation. Reach up. Now flip it, pinkies down. All the way back. All back up so you can see me. Thumbs up, pinkies down. Thumbs on the way up, pinkies on the way down. Big shoulder control, articular rotation. Core stays tights up. Bending those knees. Thumbs up, pinkies down. One more, one more. Thumbs up, pinkies down. Hands come up behind the ears. Hip hinge. Stand tall. Drop low into a squat. Push the hips back up. Push the hips down. Up. Push them back up and down. Nice work. Hips go back, Open up the glutes, open up the hammies, the low back. Drop it low into a squat. Nice. Hips, back, hips down. Knees track out towards those outer three toes. Chest goes parallel to the floor. Chest stays up. You see this? Holy bananas. I can reference this once we launch March. Now, I can say if you got holy bananas on your chest and go to the floor. And then I want to see that holy bananas on your chest. Two more, two more. Down and up. Take it up to the top. Let's jack. Let's jack. Jack, Sir. Taps for 8, 7, 6. You got 5, 4, 3, 2, 1. Walk to the back of your space. Two squats. Plank, walk out. Down, hook down, up. Hit the mat, walk out. Find that high plank. Hold here. Option. Drop the belly. Take a nice rope or open. You can gaze over the right shoulder. Gaze over the left shoulder. Tuck the toes, walk it back in. Stand up tall. Reach up. Top. Two squats. Two squats. Down, up, down, up. Hit the mat. Walk out. High plank. Option. Drop those hips. Open it up. Roll the shoulders back. Gaze over the right. Hands over the left. Tuck the toes, walk it back in. Here we go. Two squats. Last one. Down, up, down, up. Hit the mat. Walk it out. Walk it out. Right here. Drop those hips if you want. Roll the shoulders back, knees over the right. Gaze over the left. Tuck the toes. Find a nice high plank. Shoulder steps over wrist. Core is nice and tight. Options Always drop down to your knees. You get inside right foot, steps outside. Right hand. Easy twist. Open it up. Drop the elbow towards the Calf, shin, shoe, whatever you got. Open it back up. This time, thread the needle. Right wrist on your left wrist. Nice. Set it down, stretch it out. Left foot. Steps upside. Left hand. Easy twist. Drop the elbow. Calf, shin, ankle, shoe. Open it back up. Thread the needle. Left wrist on the right wrist. Opening up those hips. Set it down. Step back. Spider Man Shuffins. Right foot. Last one, big step. Can you get that foot all the way up to the hands, dropping your opposing hip to the ground? Go. 4. Nice. Go. 3. Yes. 2 and 1. Step back. 2. Push ups, knees or toes down. Puck down. Push up. Push up and back. Down, down. Pedal the heels. Pedal the heels. Nice. Bend the knees. Drop all the way down. Tabletop. Arch the spine or drop the belly. Lift the chin, reverse it. Tuck the chin, spine up towards the ceiling. One more, one more. Drop the belly, lift the chin. Reverse it. Spine towards the ceiling. Nice. From here up and over onto your back. Side. Back, side. Single leg or double leg? Glute bridge. Glute bridge. Drive through that heel. 8, 7, 6. We're warming up the glutes. Nice. I've been having hip pain and finding that it helps to fire up my glutes and open up my hip. Two more. Hold at the top. Last one. Hold Eight. Seven options. Stick with the double leg or switch your single leg in three, two. Switch it out. Other leg. Hover squeeze. Hover. Hover squeeze. So, thinking about if you're sore in one area, what's the antagonist muscle? My hip is sore. Glutes need to fire. Nice. Last three. Hold it high. Two. And hold it here. Hold. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Cross the ankles. Roll yourself up to your position. Up and over. Burpee, slow burpee. Step it. Slow burpee, step it. It's right, it's left, it's up. It's down for set. Leap. But nice work. Go left. Right up. One more each way. One more each way. Here we go. Right, left H. Nice. Down, down. Nice. Step back. Lunge. Step back, step back. There it is. Step back, step back. Nice. Go. 8. 7. High knees in. 6. You got it. 5. Getting nice and warm. 4. 3. Drive those knees up in 2 and 1. Get them up, get them up, get them up for eight. Seven. Six. You got it. Five, four, Three, two, one. Take it wide. Hit side to side. Side to side. Nice work. Hit side option. Toes can pop up towards the ceiling if you want a little bit more range of motion. Inner thigh stretch. Go. 4, 3, 2, 1. Shuffle side to side. Hit. Hit this Is it for your warm up hit? Come on, finish. Eight, seven, six. You feeling good? Five. Nice. Four, three, two, one. Nice work, Megan. After that warm up, you're always like, okay, I'm ready. I'm over the hump. I'm glad I signed up. I'm here. Let's do it. Hello from Ecuador. So excited to have you with us. Rachel is on vacation. We have the awesome Megan joining us. Welcome, Nina. Nine weeks postpartum. You are amazing. Mom, we were just talking about how hard that postpartum season of life is. Wherever you are at, you are amazing. You are crushing it. One of my favorite parts about my job is that I get to meet you in your living room, tell you you're awesome. Because I remember those days that felt really lonely when no one was telling me I was awesome. So. You are awesome. Circuit one legs, squats. One weight or two weights up to you. Whatever you got today, however your legs are feeling, all right, you're just gonna squat it out. 30 seconds of squats. Good old squats. That's where we go. We started in three. Roll the shoulders down and back in two and one spot. Okay? Weights can be at your side. You can go goblet and hold one weight at the chest option. You can front rack on if you want to front rack the weights. And holding out your shoulders a little bit more. Core engagement. You decide whatever you've got. Today. We got 30 seconds of squats to kick this off right into 30 seconds of lunges. And then we're going to put it together for a combo move. And then we're going to drop the weights and go cardio. Five more seconds. Go. Five, four, four, three, two. You're out. Step back lunges. Alternating step back lunges. It's basic, but it's fun, right? We're gonna build and put it together in combo moves. It gets really fun. Step back. Right, step back. Right. In three, two. Let's go. Step back. Right. Drive through that front heel. Step back, then drive. Step back, then drive. Driving through that front heel. Nice. Dropping that back knee towards the ground. We go squats, we go lunges. If you don't love lunges, you always have that glute bridge. Or you can stub a step up. Find the bottom stair of a staircase. Step ups. Come on. 10 seconds. Nice. We rest for 15. We put it together with a combo move. In five, four, three, two. Rest. Two squats, two lunges, two squats. Step back. Right, step back left. Two and two. Here we go. Combo move. Two and two in three two. Let's go, let's go. Down, up, down. Step back right. Step back right. Step back left. Back to squats. Let's go. Down, up, down. Put it together. Step back right. Step back left. Nice work. Read squats. We did lunges, now we put it together. Combo move, two and two. 10 more seconds. Yes, you can use those legs. They're big and strong. Nice. Final three, two, one. You're out. Drop your weights. Drop your weights. If you're with Megan, squat jacks or taps. If you're with me, drop and jack. Drop and jack once. Lunge. Drop one's jack in three, two. Let's go. Drop right, jacket. Drop left, squat jack. Drop right, squat jack. Drop left, squat jack. Option Squat jacks side to side with Megan. Wide at the bottom, narrow at the top. You got it. There it is. Yes. 10 seconds. 10 seconds, team. This is cardio, raising your heart rate. 5, 4, 3, 2. You're out. Nice work. Do it again. Those are your four moves. Back to the top. Squats, lunges, combo, cardio. Live workouts are always safe, guys, and you can come back and do them anytime. That's the beauty of it. Save it for later. We find a lot of people. Take one for Saturday. Do what works for you. Grab your weights, juts or back to just squats. 30 seconds. 30 seconds of squats in three, two. Let's go. 30 seconds of squats. Nice. Love this format. You get your strength in, then you get a little bit of heart pumping cardio in. And then we're gonna do one minute of mobility between circuits and build it in. You got a good mobility warm up. And then we're gonna build some more moves right into your workout. Come on. Circuit one is all legs. Legs get a break. We go arms for circuit two. Stay with me. Five, four, three, two, one. I'm gonna set it down. Rest. Whoo. Rest for 15. Setback lunges. Step back lunges. Come on. Can you stick with those heavy weights? We only do each set twice. Grab them. Step back right at five. Here we go in three, two. Let's roll. Step back right. Step back left. Nice driving through that front heel. Shoulders are stacked over hips. Step back on train tracks. Nice work. Gently dropping that back knee towards the back and drive. Yes. You got it. 10 more seconds here, then we put it together. Two squats, two lunges. Yes. Final five. Four, three, two. You're out. Rest for 15. Two squats, two lunges, two squats, two lunges. Put it together. Here we go. Grab your weights. Two squats. Hit three and two, let's go. Short rest period. It's just naturally raising my heart rate without any jumping. Heart rate's hit high during the strength portion. Two squats. Nice work, Baghdad. Crouching it up. I did the left leg first. That one's for my lefties. Fun fact, we're always mirroring you guys, so when I say right, it's actually my left. Nice. 10 seconds here, then you drop those weights. Body weight finish. Three, two, you're out. Weights are down. Option squat jacks with Megan. Option one, lunge drop, one squat jack. That's what I'm doing. 30 seconds. Find your cardio push. Here we go. In three. Drop right, hit two. Let's go right together. Jack together. Left together. Jack together, right together. I don't know if you've even done this in a workout before. I don't think so. Testing. Right. Mind your muscles. Sound that you move horn. It's basic, but it works. Guys, come on. This is your cardio push, meant to raise that heart rate. 10 more seconds. What do you got for me today? 10 more seconds. Finish it. Last. 5, 4, 3, 2. You're out. Ready to grab some mobility. Grab a quick step if you need any. One minute of lower body mobility. We go that alternating lunge. Step back, reach. Drop your back knee. Drive your hip flexor. Hold here for three. Step out to 45. Hold here for three. Stand up. Repeat it. Yes. Step back right. In three, two. Find your lunge. Arms rise. Drop your back knee. Drive your hip flexor for 3, 2, 1. Open wide 45 degrees. Tick tock, down. Doesn't matter. Like a star. Hold for three, two, one. Stand up. Drive to the front heel. Other leg. Left leg. Back reach. Drop the back knee. Hold for 3, 2, 1. Open it up. Here we go. Hold. Hold for 3, 2, one. Come back to center. Drive up. Switch it back. Right leg goes back, reach. Drop the knee. Drive the hip flexor for three. Opening up hips. Two, one. Open it up. Now you're hitting inner hip on this side. Drive the elbow into the knee. Open up this hip for 3, 2, 1. Back to center. Repeat. Other leg. Here we go. Step back. Left reach. Drop the back knee. Drive the hip flexor, opening this hip for three, two, one. Open this way. Tick tock down. Drive the elbow into the knee. Open the other hip for three, two, one. That one minute goes fast. Add that flow to your next workout routine, especially on leg day. Circuit one, done. We're on to circuit two. It's all about the arms. All about the arms, guys. All right, here we go upper body. Same thing. You got two moves. Put it together into a combo and drop it to my 15s. And then we do a cardio move. All right? You do it twice. Move one. Back flies. It's been a minute since I built backflies in. So we're doing a hinge over. Open that newspaper up. Open that newspaper up. 30 seconds of back flies into 30 seconds of upright rows. We're hitting back and shoulders, back and shoulders. Soft bend in your knees, hinge forward, punch to the gut. There it is. Decrease the space between ribs and hips. Back fly in three, two. Let's go. So you open that newspaper, squeeze the shoulder blades together. Hold at the top, squeeze slow, lower. Hold at the top, squeeze slow, lower. Your option, one arm at a time. Hit right, hit left. Double it up or single it out. It's 30 seconds of back flies. This is upper back, rhomboids, shoulders, all working together. 10 seconds. 10 seconds. You want to challenge? Don't let those weights touch at the bottom for 5, 4, 3, 2. And rest. Palms face you. Pull those elbows up. Elbows come up. Upright row, shoulders, upper back traps. That's where we go. Roll the shoulders down and back in three, two. Let's go. Upright row, lower control again. Your option. Pull right, then pull left. Not gonna lie. I do not build a lot of upright rows into my workouts. They're tough. I don't love this move, especially coming out of motherhood. I've been nursing a baby and holding a baby like this for six, seven years. My traps are plenty tight and up there. That's why I don't do these a lot. I'm not gonna lie, but we're gonna do it today for three two combo move. Hinge. Two back flies. Push down or stand up. Two upright rows. If you don't love upright rows, you can always give me a shoulder press. If you're like, yeah, that's me. I'm the mom having the baby, just give me a shoulder press. Two back flies in three, two. Let's go. Fly, fly, stand up. Palms face in. Glide up. Lie up. Back to hinge. Hinge. Fly, fly. Stand up. Palms light up. Elbows pull up. Nice upper back, shoulders. Keep a nice long neck. Shoulders. Stay out of those ears. Fly, fly. Come on. 10 seconds on upper body. Stand up. Pull those elbows up. Pull them up. One more fly. You're out. Bend. Fly out. Down. I'm hitting the deck or Megan's gonna stay high with one dumbbell. One push up if you're with me. One. Press up if you're with Megan. Four mountain climbers with me. Four high knees with Megan. One push up. Four mountain climbers. One press out. Four high knees in three, two. Let's go. Push up. One, two, three, four. This is your cardio. Push up. One, two million three, four. Let's go. Push up. One, two, three, four. Yes. Push up. Come on, drive. Two, three, four. It's 30 seconds. Yes, you can. Nice. Push up. One, two thousand three, four. You're in it for five, four, three, two, and you're out of bananas. Back to the top, back to the top. Back to back flies. I might have to alternate this round. My shoulders. Be spicy if you did yesterday's toned arms. You're like, oh, yeah, feeling it. All right, I'm gonna alternate my flies, alternate my rows. Take it at your pace today, guys. You got 30 seconds. Hinge over. We go in three and two. Let's go. I'm gonna fly right, then I'm gonna fly left. You can always double this up, especially if you got lighter weights. Back flies. Back flies. Lead with that pinky pull up. Lead with that pinky pull up. Nice. Come on. 30 seconds of back flies. 30 seconds, upright rows. Put it together. I feel like this is harder than legs for me today. Don't Forget that core. 5, 4, 3, 2. Set it down right. Upright rows. Double them or alternate them. Double them or alternate them. Come on, come on. It's 30 seconds. It's your second time through. Grab them. We go in three, two. I'm gonna pull right. I'm gonna pull left. Pull right. Up behind the sky. Pull left. There it is. Up. Make sure you're keeping that nice long neck, not letting that shoulder creep up towards that ear. Nice. Get that elbow up right in line with that shoulder. Doesn't have to go any higher. Just right there. Nice. 10 more seconds. Yes, you can. We put it together. Combo move. Two back flies, two rows. Nice. Three, two, one. I'm gonna alternate, so I'm gonna go right, left, up, right, left. That's my two and two. Double them up or single it out. One per side. Finish it at 30 seconds. Back, flies and rows. Upright in three, two. Let's go. I hit right, I hit left. I stand up. I pull right, I pull left. I'm gonna try and double up. Let's see if I can do it. Come on, fly, fly. Come on. Stand up, palms. Face here. Whoa. Nice row. Yeah, Megan. Crushing it. Fly, fly. Stand up, palms in. 10 seconds. What do you got for me today, team? Yes, you can. So sinking strong right here. Last five, four Three, two, you're out. Weights are down, you're begging. You're holding on to 1. Stay standing or hit the deck. 1. Push up four climbers. 1. Press out. Four high knees. Pick your level, pick your level. We go in 3, 2. Let's go. Push up. 1, 2, 3, 4. What do you got today, team 1? 1, 2, 3, 4. Let's go. 1, 2, 3, four. Crushing it. So strong. 30 seconds of push ups. And you only got to do one for every four climbers. That's good news. 10 seconds. 10 seconds. Finish it. Yes, you can. That's 5, 4, 3, 2. You're out. Upper body mobility. If you're with Megan, stay standing. If you're with me, come down to a prone posture. On your belly. Hands come behind the head. Squeeze back, Fly. Palms down, palms up. Flip to the back. Megan's gonna flip her palms. Give me a nice chest expansion. I'm bringing it back to Cobra. Hold Cobra for three, two, back to the top. Here we go. Hand behind the head. Squeeze the back, palms down, palms up. Rotate back. Stay here or come back to Cobra. Nice. Megan's got your standing option. I've got it on the ground. Here we go. Right here. Squeeze the back, palms down, palms up. Rotate around. Upper body mobility this time. Shoulders, chest also opening up the front here. This is my psoas. Gets nice and tight, especially when we get stressed out. Nice. Right there. Stay there. Reach it up and hold. Hold for 3, 2, 1. One more big rotation in round. Right here. Squeeze. Palms down, palms up. Rotate. Stay there or hold Cobra for the final three, two, and you're out there. We got one minute of mobility. Nice work, Megan. All right, two circuits down. We hit the legs, we hit the arms. Now we go full body, guys. Full body. Welcome, Anna from Ukraine. I hope you're safe over there. Nice work. Can we say happy birthday to your mom? Yes. Taylor says, can you say happy birthday to my mom, Rhonda. We usually work out together in Michigan. She lives in Florida right now. Happy birthday, Rhonda. I hope you're enjoying the Florida sunshine. Although my husband's there right now. He said it rained all day yesterday. Two days ago, got rained out. They were golfing. We're always happy to do happy birthday shout outs. Nice work, you guys. All right, you guys, total body, total body. We haven't moved lateral yet, so let's do that. Lunges, lateral lunges. We go right first. You can double up your weights or single mount just to go to a lateral lunge. Stand tall as I step that right Leg out. Bend that right knee weights. Frame my foot weight. Frame my foot. 30 seconds of lateral lunges. 30 seconds of curl press. Put it together for a combo move. You ready, Megan? I'm ready. Let's do it. We go in three, two. Hit right, frame the leg, drive off that bent knee. Hit right, frame the leg, drive off that butt knee. Nice. You got one or two weights. If you got one weight, you're holding it just with that left hand as you hit right. The goal here, decelerate, accelerate, right, decelerate. Catch the load. Push the load. Nice. Really driving off that bent knee, using those outer glutes. Nice work. Nice work. Drive up. Moving laterally, training those outer glutes and hips for three, two, stand tall. Now we hit the arms. Good old curl, press, hammer, curl, shoulder press, lots of shoulders. Today, soft bend those knees. We go in three. Big breath. We go into. And when I feeded tone down yesterday, you're like, why all the shoulders today, woman? I will say that workout is one of my favorites, though, for like, a total upper body day. Toned arms. Yep. Oh, yeah. It's a go to. Yeah. We have here Megan. Megan, what are your favorite ML workouts? You know, I really impartial to our split strong program. I have done that a million times. I really love the, like, legs and back combo. That's how we kick that program off. 3, 2, and 1. Nice work, you guys. All right, now I'm gonna take one dumbbell. One. Going to hit right. Holding dumbbell. My left hand hit. I'm going to balance curl press. Put it together. One lateral lunge, one curl press. One lateral lunge, one curtain press. In three, two. Let's go. Hip right, drive up, curl push. I didn't mean to cut you off, Megan. I think it's you and a lot of people who love Split strong. Yes. We have had requests for split strong 2.0. We're in the midst of brainstorming what our summer program is is gonna be for you guys. We launch a program at New Year's, then we launch a summer program. We might give you a little something extra this fall. We'll see. All right, those are our big new programs. Three, two, and one. Nice work, guys. Cardio. I'm gonna hold this weight. I'm gonna keep it right here in this left hand. It's a Heisman runner. Megan's got no weight. If you're with me, the added challenge is hold one weight. Chop, chop, drive. Chop, chop, drive. Chop, chop, drive. Take a giant step right, push left in three, two, Chop, chop, drive. Chop, chop, drive. Nice. Grab your little load. A little bit of core stability, right? Just holding the load on one side of the body as you move laterally, raising that heart rate. Well, a little extra to challenge the core. Today, also, a new move we've done, the Heisman Runner. But just that tiny tweak, holding load on one side of the body makes it just a little harder. For three, two, and one, you're out. Nice work. Grab some water. Repeat it. Lateral lunges, left curl, press. And we put it together. Yes. Grab your weights. Both weights. Frame that left foot. Decelerate. Accelerate, driving up that left bent leg. Hit left, hit left. In three, two. Let's go. Hit left. Drive up. All right. For all years, what's been your favorite program so far? Strong 20, stronger 25 Metcon. Hit strong. Split strong. All right. We are brainstorming our new summer program, trying to think of what it's going to be for you guys. As you know, it will always be quick and effective. At home workouts, we strive for 30 minutes or less, giving you those good Split training options. 5, 4, 3, 2 and 1. Set the weight down. I know, girl. Press. Sorry. Curl press, upper body, curl press. Don't shake up the forearms. There we go. Hammer, curl, neutral press. Hammer, curl, neutral press. Grab your weights, right. In five. Here we go. In three, two. Let's go. Curl press. We go luns, we go arms. We go combo. Then cardio. This is also. We've done strength, cardio and mobility before, but this is a new format of it, right? Always try to mix up the formats. We like to know what your favorite formats are, too, so we can build those into our new summer program. Nice work, team. 10 more seconds on the curl press. 10 more seconds on the curl press. You got this. Stay with me. Last 5, 4, 3, 2 and 1. Down to 1. Weight. Weight stays in the right hand this time. Hit left, curl press on the right. Hit left, curl press on the right. Here we go. Hit left. In three. Hit two. Let's go. Hit left. Option, balance, curl, press. On the right. Hit left. Option, balance, curl, press. That knee drive is totally optional. Again, always finding ways to build dynamic core movements into every workout that aren't just crunches. Nice work. Adding that knee drive, adding that weight for that Heisman runner. Ten seconds. You got this. Drive off that bent knee. Get it up. Here we go. Push. Drive for three, two, and you're out. Option. Hold this weight right here in the right hand. Heisman run one dumbbell or no dumbbell into your final Cardio circuit for total body. Then we go mobility. Then we hit the mat for core. Hit right it, turn left in three, two. Let's go. Chop, chop, drive. Chop, chop, drive. Option. Add that weight on one side of the body. Keep that core strong. The challenge with this weight. Don't let that shoulder drop. Shoulders stay square. Hips stay level. Come on. Yes, you can. Let's go. Push, push. Chop, chop, drive. You're an athlete. Move like one today. Let's go. Whether you're working out at home or the gym, you are strong and athletic. For 3, 2, 1. Weights are down. Water up. Mobility, mobility. One minute down into the mat for core mobility. All right, Megan. Cran modification. Tabletop. Cat, cow, if you're with me, toes tuck under. I'm gonna show you from the side. Toes tuck under. You're gonna sit butt to heels. This took me a while. Caroline's looking at me like with her surgery locked up like this. Took me forever to get here. Big toe stretch. You're thinking about stretching your big toe. Do this with shoes off or shoes on. It's better with shoes off, actually stretching that big toe for three, two, one, come up, kick out one leg. Doesn't matter which one. Reach the ceiling. Thread the needles. Shoulder to your mat. Hold for three, two, one, come back up. Option cat, cow. Option big toe stretch. Big toe stretch for three, two, one, come back up. Tabletop. Take out the other leg. Big reach up. Thread that needle. Shoulder here to Matt for 3, 2, 1. You guys know how important our big toe is. Big toe stretch. And so many of our movements. Such a stabilizer for us. Come back up. Kick it out. Reach up, Thread the needle. Shoulder here to mat. You're also going to get a nice adductor inner thigh stretch here. Nice work. Bring it back up. Option, big toe stretch. Option cat, cow. For three, two, one. Here we go. Last time through. Thread that needle, add nectar. Kick it out, reach up, thread the needle. Shoulder here to man for three, two, and one. You're out. Nice work, you guys. Final circuit. It's core, and you're on your backside on the mat. All right, you got bicycle crunches. If you're with Megan. Feet are to stay on the ground. Right here, right here. If you're with me, two bicycle crunches. One, two, reach for the heels. One, two, reach for the heels. That's your action. Two crunches. Reach for the heels. Or bicycle crunches. We go in three, two. Let's go. 30 seconds. Crunch, crunch, reach for the heels. Crunch, crunch, reach for the heels. There it is. Kick, kick. Reach for the heels on that bicycle. Crunch. If you're with me, how far can you extend that opposing leg away from your body? Now that's something to think about and challenge yourself with. Roll up. Reach for those heels. Come on. 10 seconds. 10 seconds. Yes, you can. Crunch. Crunch. Reach for those heels for five, four, three, two. You're out. Nice work. All right, up and over more. Push up this time. Option standard push up or tricep push up. Tricep means elbows are going to graze that rib cage right there. 1. Tricep push up. Open to a side plank in 3, 2. Let's go. Shoulders graze the rib cage. Open up side plank. Hold for three, two, one. Hit the mat. Tricep push up. Open up side. Come the other way for 3, 2, 1. Option. Drop to your knees for the push up. Pop your toes for the plank. Option. Keep one knee down all the time on that side plank. You got options. Tricep push up. A little bit harder than a normal push up. Yes. Elbows, raise that rib cage still. Lead it with the chest. Neck still in line with the spine still. Inhale down, exhale, push. Nice. And you're out. Nice work, guys. Cardio. If you're with me, it's burpees. You're with Megan. Rachel's favorite movement. Honor. Rachel not being. We miss you, Rachel. Towel slams. Burpees are Towel slams in three, two. Let's go. Pick your level. Pick your level today. 30 seconds of cardio. It's right here. Yes, you can. Come on, come on, push it. Woo. So strong. So awesome. Halfway, guys, halfway. Yes, you can. Yes, you can. You're back to your backside for bicycle crunches. In five, four, three, two. You're out. Woohoo. That's one way to raise the heart rate. Holy bananas. Three moves last time through, then you're stretching. There's no bonus round today, guys. No bonus round. We took up too much time with the workout. If you're with me, two bicycle crunches. Reach for the heels. If you're with Megan, bicycle crunches. Let's go in three, two. Let's go. Crunch, crunch. Reach for those heels. Come on. Crunch, crunch. Reach for those heels. Yes. Nice work, team. Woo. Crunch, crunch. Reach for those heels. Shoulder to knee. Shoulder to knee. Nice. I say shoulder because when you think elbow to knee, a lot of times you just cave in right there and let the elbow do the work. Instead of lifting your neck and shoulders up. Up. Shoulder to knee. Nice. Four, three, two, and you're out. Tricep, push up. Side Plank, Tricep push up. Side plank 1. Tricep push up. Hold your side plank for a three count option. Knees or toes. Come on. Your last push up today. In three, two. Let's go. Elbows raise. Open and hold. Hold for three, two, one. Hit the mat. Here we go. Elbows, grades. Open and hold. Hold for three, two, one. Nice work. Elbows. Raise that rib cage. Open it up. Squeeze through those side obliques. Hit the mat. Do it again. Chest open up. Get those hips high in that side plank. Get those hips high. Come on. Yes, you can. Hold it here. Nice. One more. One more side plank in your mouth. Hold it here for three, two. You're out. Nice work. Here we go. Burpees with me. Tall size with Megan. Final 30 seconds of cardio and you're stretching. Say, yes, I can. Here we go in three, two. Let's go. Come on up. You got this, team. It's your final final dirty 30 right here. Final chance to push your pace, push your heart rate. Come on, come on. Yes. Finish strong. So sick and strong. You got this, guys. One way, little leg bicep. 10, 9, 8. Come on, bring it home. 5, 4, 3, 2. You're out. Woo. Look at that. We got one more mobility move for you. Stretching cardio kills me. Today. It's a fun combo, though. Good time. That mobility is a break. Okay, one minute of mobility. Stretching. 90 90s. I love them, you know I love them. Just constantly working on my own hip pain. All right, here's me, 90, 90, 90 here, 90 here. Back leg lift, kick through, bring it back, set it down again. You do a couple of those on the right, couple on the left. Magnetic modification. Lift the knee, lift the heel. Okay. Activating very similar muscles. Internal and external hip rotation. Here we go in three, two. Let's go. Lift, kick through, bring it back. Nice work. So I'm trying not to move my upper body that much. Trying to keep my shoulders square. I want to see the bottom of your shoe. What's the bottom of your shoe look like? Kick it through. Kick it to me. Nice. There it is. You got five more seconds and you're already switching sides. In five, four, three. If you're with me, switch sides. If you're with Megan, switch sides. Move your water bottle so you don't kick it. Here we go. 90, 90, 90, 90. Lift and kick. Ooh. This side's easier for me. I like it. It's normal to have one side that's easier, one side that feels harder. Again. This is always my sticky hip. Something I'm continually working on the goal of mobility is to move better, right? Move with control and to perform our moves injury free, right? That was our goal. We want to stay strong and injury free. Show me the bottom of your shoe. Nice work, you guys. Come on. Five more seconds here. Finish it. Last five, four, three if you're with me. Here we go. Let's kick it out. Kick it out and just hold. Hold for five. Four, three, two and one. Bring the soles of the feet to touch. Nice little butterfly stretch. Also great for the hips. Dropping those knees towards the ground. Opening up the hips, the inner thighs. Sit up nice and tall. Roll the shoulder blades back. Sitting nice and tall in your sit bones, those butts, those bones in your booty. Nice work, you guys. Thanks so much for showing up and working hard with us today. Always love to sweat with you guys. It is so stinking fun. Let's turn this way, Megan. And then fingertips are actually going to reach away, away from your body. This time you're gonna bridge option. Actually, Megan, mom, you show fingertips towards your body and just do a bridge. I'm gonna show fingertips away from the body as I bridge. One arm reaches back. Come back, butt sits. Switch it out. One arm reaches back. Up and over option here. Option. Good old standard reach. And down. Two more reach and down. Last one. Reach and down. You guys are so sticking. Awesome. Thanks Megan for being our low impact leader today. So glad she could join us. So glad you could join us. Thank you guys so much. We got three bananas from Jennifer. Lindsay said she loves Metcon. She wants to do a Metcon 50 or 75. Oh, that'd be interesting. That'd be interesting. What if you just had to do 50 consecutive push ups? No. Just kidding. Thank you guys so much for feeding back and joining us. As always, we have free workout plans for you that land in your inbox every Sunday from the lovely Megan. Okay, we just started one on Monday. You can get these by jumping on our email list. Nourishmovelove.com subscribe we're doing a two week challenge right now. After that, we're throwing it to an email exclusive 7 day challenge you are not going to want to miss. If you're part of our YouTube membership community, you're definitely not going to want to miss it. We're having an amazing giveaway. Hint, hint. My favorite cookware. You could I have the opportunity to win it, outfit your kitchen with it. And also if you want to know about this awesome tank top and where you can get it, we are doing a limited drop, limited quantities it's happening in March. Our first ever NML merch drop. It's going to happen in March. Okay. We will get you a link later today. We're working on setting up that landing page that you can subscribe so you can be the notified first when we drop merch again. If you are part of our YouTube community community, don't worry, you're going to get two days of access prior to anybody else. If you want to know more about becoming a member, hit that join button. For 5.99amonth you can join us. You get more live workouts. You get exclusive access to merch 7 day member only challenge member only chat monthly giveaways. So much we love our YouTube members and our community. We appreciate all of you guys showing up and sweating with us today. We will be back in action live again next Tuesday, February 27th. We'll see you guys then. Have a good day. Thank you so much for joining us. Thanks so much for joining us on Instagram. Have a lovely day. Thank you guys so much for showing up and sweating with us today. Always fun to crush strength, cardio and mobility with you. I love that you love the mobility too, Sarah. I love building that in the workout. Thank you, Marlene. Thanks for joining us. Jessica, you need this tank. I know. I kind of love it. I mean, I am a little bit biased probably. Thank you, Christine. So glad you could join us and love that you love the mobility. Way to go, Megan. Everyone says good job. Megan crushed it. Yes, she did. You have those navy leggings and white sneakers too. It's like we matched matching workout team. Way to go you guys. So much fun. Love the new moves and inclusion of mobility. We always love building that in for you guys. Favorite workouts are total body strength. I hear you, Nina. I love them too. Way to go, Marlon. You made it through. Nice work, Heather. Yes. Everyone said. Oh, Megan. Yeah. Rachel joined us. Hey, Rach. Hey, Rach from Arizona. I hope you are having a great trip. Nice work you guys. Thanks so much for joining us. My forearms on that Heisman Runner. You guys like the Heisman Runner? Let's bring it back. One weight Heisman Runner. That's the perk of joining us live is you get the new moves. First we test them and then we decide if they're worthy of being built into a program. Thanks so much you guys for joining us. Have a lovely day and we'll see you again next Tuesday. Back on the mat for another live workout at 9:30 Central Standard Time. Have a good day.