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

Out. If only we could have some amazing Christmas music at the same time. One day we'll be able to do all things copyright free and all the things. But for now, this is what you get. We are coming at you guys live this morning. I'm Lindsey Gomgren, I'm nurse with love and I'm joined by the amazing Rachel. We're at you guys today with a live 30 minute strength, cardio and mobility workout. You get everything crammed into one quick and effective 30 minute full body workout. All you're going to need today is a set of dumbbells. We have anywhere from 15 to 20 pounds that will using for today's workout. Grab whatever you have. It's going to be a fun workout. I really like this format. It's going to be really fun. But first let's do some check ins. We got to say good morning. Good morning. From Illinois, Amy joining us on Instagram. Good morning. Good morning. And then on YouTube. Oh my goodness, we have so many fun faces just showing up. We have some new members to welcome. We have Janelle and Chelsea and Petra. Oh, Petra's been with us for five months. They're part of our YouTube community which is you can check out. If you hit that join Button on our YouTube page, you can become part of our community. You get more live workouts with us. You find out some things early like the new program that's coming. You guys have been seeing some sneak peeks. We got lots of fun people joining us. First live for Emma. Everyone say welcome, Emma. First live workout for Emma. She's seven weeks postpartum from North Dakota. Bless your soul, Emma. Seven weeks and showing up for a workout. Nice work. We have Rebecca and Heather and Ann and Ionica and Kendra and Jennifer. Good morning you guys. Michelle, so excited to be here with you guys. Everyone loves the tree. We have people coming in from all over Utah to, oh my goodness, all the places. You guys are so awesome. We're excited to be here with you and we are super excited to be rocking next to the Christmas tree and we've got our Christmas colors on. We are actually rocking the brand new Lululemon leggings because this workout is brought to you in partnership with our amazing friends at Lululem and we are rocking the brand new relaunch Wonder Unders. You guys remember the OG Wonder Unders? Like they were favorite for years. They were a favorite for years and then they disappeared. They disappeared and now they have relaunched them and I'm not gonna lie, I only owned one pair of the OG Wonder Unders. And the relaunch is so much better. So much better. I thought the old ones were like, thicker. They were like double layered almost. These are so nice. I was telling Rich I came down on them and I was like, oh, no. Oh, no. I think we might have a new favorite legging. Like Team NML might officially have a new favorite legging. So these are the Wonder Unders. They're amazing and we're wearing them. They just relaunched. They're live on the site, so you can check them out if you're interested. And because we're teaming up with Lululemon today, we are excited to show you guys and we're giving you some sneak peeks of our new program. Check out our Instagram. Later today, we're going to be dropping a reel and if you comment on that reel tagging a friend. It's going to be a sneak peek of our new program coming in January. I always have to be so careful of what I'm saying of our new program coming in. And if you take a friend that you want to do this program with and tell us where you're sweating with us from, because it's so cool to see everybody doing it from all over the world. We are going to give three people a chance to win a Lululemon legging of their choice. So you could be rocking these brand new Wonder Unders relaunched in the new fabric. So super cool opportunity. Check out our new program that's going to be staring a sneak peek later today. All right, you guys, we're going to jump right into the workout. That's enough talking. Let's do this thing. Let's get ourselves warmed up and then we're gonna jump into the next 30 minutes together. So big inhale and one root. Nice and tall. Exhale, Baby background. Pull it down. Hands up to the small of the back. Roll the shoulders up. Down and back. Spread the chest apart. Nice. Gaze up towards the ceiling. Take the arms. Just flap them out. Flap them out. I'm a little sore from this. Right, stronger 25. We're rocking right now. We're going through. We did strong 20. We're doing stronger 25. And then we're gonna go to split strong, you guys, we have a solid strength based moving into our New Year's program. Some of my favorite workouts, I think, are in those programs. So many good ones. I know. I'm like, oh, I forgot about that one. Day one is stronger 25. No joke, no joke. That first workout is hard. Hip, hinge and squat. Give me A hip hinge. Stand tall. Drop it low. You can add the arms. Hip hinge. Reach. Nice. Drop low. Reach. Nice. Thinking about creating length from fingertip to tailbone in each movement. As you hinge, push that tailbone back. As you squat, drop that tailbone down towards the floor. Push it back. Drop it low. There you go. Push it back. Nice. Drop it low. Nice. Turn. Warm up those legs. Nice. Get a nice full body workout. And we are building that mobility right now. But trust me, mobility moves are no rest. They are no rest move today. Nice work. One more. One more. Hip hinge. Nice. Drop low. Nice. Take two. Back your space. Plank walkouts. Hit the mat, walk out. Find a high plank. Hold it here. Step right foot upside right hand. Step back. Left foot outside. Left hand. Step back. Walk it back in. Stand up tall. Do it again. Take it down. Walk it out. Right foot outside right hand. Nice. Big step. Opening up those hips. Step back. Walk it in. Last one. Last one. This time you're going to hold that plank. Hold that plank. Right foot outside right hand. Hold it. Easy. Twist. Feels so good. So good. Thread the needle. Reach it through. Opening up those hips. That feels really good. Open it back up. Set it down. Switch out. Left foot outside left hand. Easy twist. Open those hips. Thread the needle. Nice. Open it back up. Set it down. Step back. Right here. Go down dog. Drop the knees. Hover bear. Jump back to plank. Give me a push up. Use your toes. Jump back to bear. Back to down dog. So it's down dog. Bear, Plank. Push up, Bear. Down dog. Down dog. Bear, Plank. Push up, Bear. Down dog. One more down dog. Bear, Plank. Push up, Bear. Down dog. Hold that down dog. Come out those heels. Stack your right foot on top of your left foot. Give me a calf raise. Lift and lower for 4. 3, 2, 1. Nice work. Shift forward high Plank. Pull those knees towards those chest. Give me eight. Seven, six. You got it. Five, four, three, two, one. Push back down dog. Left foot stacks on right calf. Raise for 4. 3, 2, 1. Nice work. Shift forward high Plank. Lower the belly to the ground and find bird Dog. If you're with Rachel, Nice. If you're with me, reach out. Superman. Lift. Hold for 3, 2, 1. Lower. Recover. Superman. Lift. Hold for 3, 2, one. Lower. Recover. Superman. Lift last. Hold for 3, 2, One. Plant the hands. Push up. High Planks. Slow Ripple. Step and step. The right foot, the left foot. Stand up. Take it down. Switch that lead foot. Nice work. Left, right. Clip down. One more each way. Right, left, right. Up. Down. Nice. Last one. When you get to the top Jack it up. Jack it, Jack it. Jacks are taps for eight, seven, six. You got it. Five, four, three, two. Hold it wide. Get side to side. Nice work. Hit side to the side. Getting nice and low. Driving up that, that knee. Rib cage to thigh. Rib cage to thigh. Nice inner thigh stretch. Outer glute power strength and stretching. Nice work. For two, one. Walk it in. High knees, high knees. Get them up, get them up. For eight, seven, six. You got it. Five, four, three, two, one. Step back. Lunge, lunge, lunge. Nice lunge. Go. Four, three. Hold the lunge in two, one. Hold the lunge. Doesn't matter which side, you do the other side next. Hold your lunge for three, two. Lower the back into the ground. Hinge forward, squeeze your back and fly for four. 3, 2, 1. Lift up. Hold your lunge for 3, 2, 1. Drive up. Switch other leg, step back. Hold your lunge for 3, 2, 1. Drop down. Lower hinge forward rib cage. Rest on thighs. Use those arms straight up and hold for 3, 2, 1. Step it back. Hold your lunge for 3, 2, 1. Drive up. Butt kicks. Heels to the glutes, heels to the glutes for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Push. Side to side. Push, push. Finish that warm up right here. Push. 8, 7, 6. You got it. 5, 4, 3, 2, 1. You are Rachel. She is warm. How are we doing at home? You guys ready to do this thing? Thumbs up. Quality content. Yeah, we like to hear it. Nice Christmas tree. Thank you. Yes, you can always come back. I feel like that's the question we number one, get. You can always come back and do this later. It stays live. So ready for the new program? Erin says so are we here too. So pumped to share it with you. I think we say it about every program that goes live, but this one is definitely up there with my top five favorites. Push me to new levels. I think things I did not know I could do, I learned I could do during this program. Super spicy program. Rachel is in every video modifying. You can take this program at your pace. Very challenging, but you can scale it, right? But today's workout looks like this. You got five circuits. Each circuit has three. Exercise, strength, cardio, mobility. Strength, cardio, mobility. You do each exercise for 40 seconds of work followed by 20 seconds of rest. 40 seconds of work. 20 seconds rest two, twice, and that's it. First circuit is legs and chest. Try and go heavy if you can. Legs and chest. Legs and chest. It is a stack on wide squat into a push up. We just did this in one of these workouts, Was it strong? 20? I can't remember. I liked it, so I brought it back. Okay, so you do one squat, right? You're gonna drop low, jump back. Rachel's gonna give you a standing option chest fly. So she's gonna give you one chest line each side. I'm gon one push up. Then you feel the drill. Two squats, two chest flies. Four in Rachel's case, two push ups. Okay, three squats, three push ups or chest flies. Pick your poison. It's 40 seconds on stack on. We start with one squat. We'll look down, up, hit the mat again in three, two. Let's go. Stack it on. So one squat, one push up. Step or jump back? Push up. Standing option with Rachel. Now you got two squats. One, two, two. Nice. Hit the jack. You got two push ups. Down, up, down. Rachel's got four chest flies. She's gonna go at her pace. Now I've got three squats. Two, three. Nice. She's going into those chest flies. I'm going into three push ups. How many can you get to? How many can you get to? Come on, come on. Nice work. Nice rep. 4 if you're with me. Nice. Hit the deck. You're in the final. 5, 4, 3, 2. You're out. Nice work, guys. Nice. We go cardio. No equipment. Right off the side. Two pulse quarter turn. So I'm gonna start this way. Pulse two front. Here we go. Rachel's gonna go like this. Pulse two, hit back. Pause to hit back. Pivot, squat. If you're with me, start facing this way. Two pulse quarter turns in three, two. Let's go. Pulse two to the front. Pulse two, turn. Pulse two back to front. Okay, Little quarter turn. Two pulse squat. Little quarter turn. Nice. Rachel just got the pivot. There you go. Nice work. Nice work. Come on, come on. It's 40 seconds. You feel those legs already? That time of retention, it's gonna get spicy in here. We go from this into mobility. We're gonna go back to the move we did during the warm. Up, down, dog, bear, push up. Down, dog, bear. Come on. 10 seconds. Yes. You can stick in it. Stick in it. What would it look like If I said 5, 4, 3, 2. You're out my legs. All right. Okay, mobility. Raise yourself to go down, dog, bear. Down, dog, bear. Option. Add a push up if you want. Gonna go looking into. Arm down, dog, bear. Starter, jump back, push up, bear. Down, dog. Everybody needs a down dog. Everybody needs a down dog. In three, two. Let's go. Down Dog, bear, step and jump back. Option push up, bear down. Dog, bear, option, step and jump back. Add that push up. Okay, this is your mobility, guys. You do not need to fly through this. This is slow and controlled mobility. Take those joints to a full range of motion with control. Nice work. Awesome job. Grab your strength component with that push up, right? Under 10 seconds. Under 10 seconds. You got this. Last five, four, three, two. One more push up. Nice work, team. Rest for 20. Back to the top. Stack on squats and push up. Stack on squats and push ups. What did we get you last time? I think I got to four. Can you get back to four? Can you get back to four? We start at one squat, one push up. Rachel has your standing option. Chest slide. Yes. We go in three, two. Let's go. One squat, chest push up. Let's go. Now you got a two squat down, down, up. Hit the deck with me. Two push ups. Nice work, Nice work. Awesome job. You're up to three. If you're a feet stacked it. Two, three. Nice work, team. Nice work. Nice work. Three push ups. Awesome job. Stay in it. Come on. Four. You're on the 10 seconds. Under 10 seconds. Let's go. Last four. Three, two. You're out. No weights. Two. Pulse, pivot, squat or quarter turn. This is your cardio. I know about you. My heart rate's already high. Here we go. Set it up, set it up. Wall. Start facing center. How about that? Wall face center. Will hit right in three, two. Let's go. Pulse two. Right two, center two, left two. Center two. Now we're on pace. There we go. Great job. Nice work. Pulse two. Center two, right two. How low can you get in those legs? That's your challenge. Add the hopper dome. My quads are on fire. Holy bananas. Right? 10 seconds. 10 seconds. Yes. You can stay in it. Keep pushing. Last five, four, three, two. You're out. Holy bananas, legs. All right, mobility. Down dog, bear, push up. Last time slow and control. Let your breath come back. Hang out there. Whatever feels good for you. This is your mobility flow. Meant to feel good, right? We go in three. Set it up. Down, dog. In two, one. Down dog. There knees hover, jump, back plank. Push up. Back to knees, hover. Down, dog, bear, plank. Your push up back to there. You can always step it first. Drop it. Take it at your pace. Nice work, guys. This is your legs and chest. Legs and chest. We're closing it out. We move on. Legs and shoulders is next. Legs and shoulders is next. Keep flowing. You got 10 seconds in this flow. 10 seconds in this flow, finish it last. 5, 4, 3, 2, you're out. That's circuit one. Nice work, race. Knock it out. Circuit one in the books. Grab some water. We go to Circuit two. Those quarter turns look easy. But they're sneaky. Right, Alice? Like quads on fire. Especially after yesterday. Was it yesterday? Yesterday's leg day. Yesterday's leg day, right? Can't remember what day was going on. Something. Something sore. Okay, here we go. Legs and shoulders, ready to go. One stereotype. Squat, lateral lunge. You can use one or two dumbbells for this. I'm going to use one. Gonna use one. Stagger spot. Let's go. Right foot planted, left toe popped. But you're gonna hit left. So it's a stagger. Right foot forward, left to back, stagger squat, then hit left, lateral lunge. Back to stagger, squat, hit left. Lateral lunges. All legs for the first one. Then we go cardio. We're gonna add shoulders. Don't you worry in your mobility move. Staggered squat, lateral lunge. In three, two. Let's go. Right foot stay, left leg, move out to the left. Drive off that bent knee. Staggered squat, lateral lunge. Majority of the work is in the right leg for the squat and then the left leg for the lunge. Right leg for the squat. Transfer, transferring load from leg to leg, leg to leg, here. You can always double up those weights if you want to. My legs are a little spicy from yesterday. I'm going to go one dumbbell. You take it at your pace. Nice work. You get the stagger, squat right into lateral lunge. 10 seconds, guys. We'll do the other side next time. Only doing each leg once. Come on, power up, power up. Last 5, 4, 3, 2 and 1. Nice work. Now take this weight. We went left. We're set. It just on the left. Set it just on the left. You're doing the hit left, hit left, hit left. Okay. You're gonna push left. You do it for 20 seconds. Once you get to 20 seconds, you're gonna grab that weight. Crush Jacks for 20. 20 and 20. Push left in three, two. Let's go. 20 seconds. Hit left, hit left, hit left. Can you hit that dumbbell? Hit. Hit. Come on. Strong and athletic, that's what you are. Cardio push. 10 seconds here. Left hand on that weight, left hand on that weight at 5, 4, 3, 2. Pick it up. Single arm press. Check. Let's go. Push. Push. 20 was aggressive. Come on. Push. Push. Yes. What would it look like If I said 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. All right. Mobility is no joke. Grab your weight. 315. Find a 90, 90, 90, 90. We'll go 90, 90 facing this way because you're gonna go 90, 90 for the hips. Out of breath. Two shoulder presses. Switch your legs. It looks like this. Push, push, rack switch. Push, push, rack, switch. If that is too much for you, drop down to one weight. Or just alternate body last. Switch. Yes. You don't like the 90 90? You can just give me 90, 90 switches without the shoulder presses for your mobility. Red range maybe. It's gonna be killer. Let's go. It's mobility, but it's not easy. We go in three, two. Let's go. Two pushers. Push. Push back the weights of the shoulders. Switch the hips. Slow and steady. Push. Push back the weight. Switch the hips. Is this harder than you thought? I know it is only bananas. I gotta alternate my weights. One, two. Woo. Nice work, nice work. One, two. I keep creeping forward. Moving forward, moving forward, moving forward. I'm gonna switch my sides. Back to space. Switch those hips. Here we go. You're on your 10. You're under 10. Let's go, team. Switch those hips. Three, two, one. Harder than it looks. Absolutely. Always right. Everybody says always mobility easy. No baby, Right. One weight or two weights. Left foot, stay. Right leg moves. Staggered squat, hit right. Later. Lunge in three, go. Stagger, hit right. Explode up. Stagger, hit right. Explode up. Stagger, hit right. Nice work. Drive up on that knee. Nice. So remember, majority of the work is in the left leg on the squat. Right leg on the lunge, left leg on the squat, right leg on the lunge. There we go. Left then right. Nice work. Left and right. 10 seconds, guys. Left and right. Let's go. 5, 4, 3, 2, 1. Dumbbell stays over here to the right. Okay? Push right, hit right. Lateral pushes. 20 seconds. Hit that weight. Hit that weight. Pick it up on the right hand. Press jacks for 20. Hit right for 20. Cross chest for 20. Push right. In five. Here we go in three, two. Let's go right. Come on, push. Can you get the hands of the weight? Hands the weight. Let's go. Strong and athletic, that's what you are right here. Cardio. Push, push your pace. 10 seconds here. Right hand on the wing. 20 seconds. Press Jacks in 5, 4, 3, 2. Right hand on the wave. Pick it up. Let's go. Punch it. Punch it. 20 seconds. Yes, you can push. Nice work. Finish it right here. 10, 9, 8. You got 7, 6, 5, 4, 3, 2, 1. Now some people say holy Bananas. Or is it just me? I'm tired today. Whoo. Nice work, guys. We got four bananas from Larissa. Need the pause button? There's no pause button, guys. It's live. Live action. Mobility 90, 90 in shoulders. Start at the back of the back. Further back this time. My butt likes to go scoochy, uppy. Here we go. I'm gonna go alternating arms. You feel this? You got a little tight squat in your back. These 90 90s are so good for you. Okay, two shoulder presses, alternator or double switch those hips. 40 seconds in three, two. Let's go. Push, push, Switch the hips. Slow and steady. Push, push. Switch the hips. Slow and steady. There it is. Push, push. Nice work. It's a challenging move, guys. If it's too hard, just take. Attach 90, 90 switches. Omit the shoulder presses, okay? Your workout, make it work for you. Whatever your season of life you are in, this is definitely an advanced move. Come on. Yes, you can. Right here. You're under 10 seconds. Right here. You're in the final 10. You're in the final 10. Stay strong. Stay strong for 5, 4, 3, 2, and 1. Spicy. No. Spicy. Spicy. Yes. Spicy. Yes. Okay, that's your two rounds of legs and shoulders. Legs and back. My favorite sequence. Up next. How are we doing? Legs and back, legs and back. You ready for it? Let's go. We're on circuit three of five. We got a one and a half deadlift. Calf raise. I love this move. And then if you want to go low impact, find your towel for Rachel's favorite move. You guys already know. You know what? If you know what it is, tag him. You know, one and a half means time under tension for that deadlift. So I go hinge, half lift, all the way down top. Hit the calf raise right there. All the way down, halfway up, all the way down to the top calf raise. That's move one. Then we go cardio. Man, it's a lot of legs today. Who wrote this? Okay, we're going three, two, let's go. I wrote it at 10 o' clock last night before my leg torrent actually set in. Not a good idea. Hinge, half hinge, top lift the heels. Nice. Crush those oranges in your armpits. Weight stay tight to that body, right? We call it legs and back because the deadlift is as much for the lower back as it is for the hamstrings. Hinge half lift, hinge top. Strengthening those low back muscles just as much as you're getting into those handies right here. 10 seconds. Nice work. Guys, hinge, half hinge. Top four, three, two, one. No, wait. If you're with me, Superman, burpee. If you're with Rachel, towel slams. Superman burpee means chest to the floor. Reach, replant, up top. 40 seconds. Yes. Say, yes, I can. Yes, I can. Towel slams or burpees? Towel slams or burpees. In three, two. Let's go. All the way to the mat. Reach, Extend. Nice work. Come on. We got 40 seconds of towels, rounds or burpees. Either way, you're engaging those back muscles. Rachel's pulling those lats down. I'm reaching. Extending through all those back centers. Reach. Nice work. Come on, come on. Nice work, nice work. Stay with it. You got this. What would it look like if I said 10 more seconds? 10 more seconds. Yes, you can. Last five, four, three, two. You're out. Nice work, guys. Nice work. All right, one weight. One weight. Let's go. Right hand first. Find a tabletop. Tabletop. Dumbbells are onto your right hand. Toes are tucked under. You're in an active tabletop. Right hand bounce down. Palm, faces up. 2T spine rotations. Rotate. Shoulder down. Rotate. Find your weight. Two bird dog rows. Row, Row. Okay. Two T spine rotation. Two bird dog rowlet. Toes are tucked. Right hand is. Pull up on the back. You can hear my left hip. T spine rotations in three, two. Let's go. Open, open, open. How far can you get? Open. Back to mat. We're not speeding. This is slow. Open, open, open. Back to that. Find your weight. Two bird dog rows. Row and kick if you want. Row and kick. Set it down. T spine. Open, open, open. Back to center. Open, open, open. Back to center. Find that way. Two rows, row, row. Back to T spine. Here we go. Open, open. This should feel good. Yes. Feels so good for that spine. We're building it in because I don't do it on my own without a right. Row. Row. That's time. You're out. Nice work. Same three moves. Repeat it. One and a half. Deadlift, calf raise, burpee, Superman or towel slams. Okay. T, spine and back rows. Here we go. Set it up. One and a half. Deadlift. Find those weights. Kick your butt. Kick your butt where your feet land. That's a good stance. Crush those oranges. Three, two, Hinge, hinge, hinge, hinge, hinge. Lift halfway up, all the way down to the top. Heels pop. Calf raise all the way down. I know. I love this combo. It does. Calf raise has to be one of my favorites, right? Especially when you've got a burpee. Or towel slam sequence. It's like, okay, let me do burgers and towel stance and I sandwich it with deadlift and some nice mobility in rows. That feels good. Two true strength, true cardio, true mobility. That's this workout strength, cardio mobility. You get all three of my favorite worlds combined final five. Four, three, two. Let's go. Nice work. Weights are down. You're here with me. You got a Superman burpee. You're with Rachel. Towel slams. Pick your poison. It's 40 seconds to push yourself and raise your heart rate. This is your cardio segment. Yes. Cardio push. We all go there in three, two. Let's go. Here we go. Reach. Come on, Come on. Nice work, guys. You got 40 seconds. 40 seconds to push your pace. Challenge yourself today. Come on, make yourself proud right here. Work till you're proud. You can quit once you're proud, right? Are you proud of the effort you quit today? Showing up, making it happen. Let's go. Come on. Come on. You got this, team. Nice work. What would it look like if I said 10 more seconds? 10 more seconds. Second. Nice work. Bridge, let's go on four. Three, two, you're out. Ready to go, bridge. High fives. You guys at home. We got three down, two to go, two to go. How you feeling? Nice work. We got four bananas from Jennifer. Nice work. So sneaky hard. Right says Dana. I hear you. So sneaky hard. Okay, circuit board. Oh, you're right. Thanks, Rach. Grab your weight. I was moving on tabletop. It feels good. Tuck those toes. Left hand on the weight, then it reaches around. Find the right hip, palms up towards the ceiling. We go. Three, two. Let's go. Open. Shoulder closes. Open. Find a way. Two bird dog rows, row. Row. Nice work. Here we go. That's open. Open. Slow and controlled breathing through it. Gaze follows that shoulder opening. Find that weight. Pull, pull. Nice work. Don't let that rib cage flare as you open. Keep that rib pulled down towards that left hip. Nice open right there. You might notice one side feels more mobile than the other. Right? Especially if you have single sided low back pain. So good. Nice work. Three, two, and you're out. Nice work, guys. Awesome job. Now circuit. Circuit four. Grab yourself a quick drink. We're on to circuit four. Legs and biceps. Legs and biceps. Ready. Legs and biceps. I really like this circuit. This is a new one for us. New movement. We got a lot of new moves. I was feeling creative, right? Okay, I'm gonna grab my 15. Use what you want to use. You're gonna give me a Three count lunge hold. Let's go. Right foot forward first. Left foot back. Like we did the warm up, you're just holding a lunge. Nice and low. Hold for three, two, one. Back knee hits the ground, chest comes forward, palms rotate out. Curl for 3, 2. Once you can actually rest your chest right here on your leg and you're doing a hinge curl. Okay, hinge curl, then go back to a three count lunge, hold three curls. Three count lunge hold three curls. Yes. Let's go. Fun, fun. Start that lunge. Start that lunge. We hold in three, two. Let's go, Becky. Lift, hold. Hold for three, two, one. Lower hinge forward, chest to thigh. Nice curl for three, two, one. Back to lunge. Chest is lifted, shoulder stacked. Hold for three, two, one. Lower down. Hinge it forward, chest to thigh cover. Three, two, one. Back to lunge. Shoulder stack. Make sure you bring those shoulders back over those hips for the lunge lower down, hinge it forward, curl over. Three, two, one. Hold that lunge. Lift it up. Let's go. Final hold for 5, 4, 3, 2, and drop. Those holds are tough, hard. My goodness. Isometric holds. I learned that during my knee surgery recovery. Isometric holds are those cold minds, but they're hard lunge drops. Okay, drop together, drop together, drop together. Rachel's got slams. Alternating lunge drops in three, two. Let's go. Drop together, drop together. Alternate drops or sl. Up to you. This is your cardio push. This is your cardio. Nice work, team. Nice work. Nice work. 30 seconds, halfway down, 20 to go. Stay extra spicy for the legs today. Woo. Come on. What would it look like if I said final 10? Let's go, team. Push it. Bring it home. Last five, four, three, two. You're out. Nice work. Nice work. Okay, I'm just on the shoulder bus today. One of those days my body's tired. Not gonna lie. I've been crushing my workouts at the front half of the week, and now I'm like, whoo, Thursday. I think it was less than my rest pain today. Okay, find that half kneeling lunge car mobility Kevin did right before. Same thing. But now take that right leg out. Remember these, these windmills option? Out of weight if you want. As you drop, you press open, hold for three, two, one, come back up, drop the weight, push open. Okay, we go in three. In two and one. Press and open. It's like a windmill. You're going to feel those obliques. You're going to feel those hips drop down from the center. Press and open. Hold for three, Two, one. Back to center. So we're opening the hips, creating length. Drop that side body. Opening up the side body. Opening the hips. Adding a weight overhead is going to challenge all those small stabilizing muscles in my shoulders, my hips. It's all fired up right now. 10 more seconds. Hold for three, two, one. One more. One more. Let's go. Last hold up and hold for three, two. You're done. Nice work, guys. Oh, I like that one. It feels good. I like that too. All right, grab your weight. Three count lunge hold. Three hinged over bicep curls this time. Left leg forward, right leg back. Okay, three second hold on the lunge hinge over three bicep curls, hinge forward. Lunge drops. Half healing. Mobility. We go in three, two, drop. Hold, hold for three, two, one. Drop the back knee. Hinge it forward. Go for three, two, one. Stack those shoulders over those hips. Tuck and lift. Three, two, one, drop. When I say tuck, I mean tuck your tailbone towards me. Get nice and set up for that isometric lunge hold, lift, tuck, lift. Hover that back knee off the ground. You got it? Three, two, two, drop. Down the fast talk. Let's talk it. Go for three, two, one. Lift up, hold, hold for three, two, one, drop and one curl and you're out at a time. Here we go. Lunge drops or knee slams. Lunge drops or knee slams. Here we go. Woo. How we do it, team? I'm soaking this. 10 seconds. Press. Soak it in. Here we go. Lunge drops, lunch drops. We hit it in three, two. Let's go, let's go. Drop together. Drop together. Slam it or drop it. This is your cardio push. Come on. Circuit four or five. We're going a little bit longer today than the 30. If you gotta check out after circuit four, that's fine. We built in some of those good mobility moves for you if you want to stick around for circuit five. Join us. Join us. Come on. Hang in there, guys. Yes, you can keep pushing right here. What would it look like If I said 5? 10, 9. Let's go. Finish strong right here. Last 5. 4, 3, 2. You're out. Nice work. Water up. Hoy, bedazzi. Find that weight if you want it. Half kneeling. Windmill. Right knee is on the mat, left knee is forward. Okay? Open it up to 45. Option to add the weight in that right hand. Push it overhead as you drop. Open in three, two. Let's go. Push it open for three, two, one, drop. Recover. Is it just my inner thighs that are super sore from yesterday? No, it was so. It's never just you, Liz. I promise. It's so good after yesterday's workout for me. Nice work, guys. Push and open. Hold for 3, 2, 1. That weight is so wobbly. Gotta stabilize it. Little core action, little mobility action. Feels so good. Someone commented on today's Instagram post and they said, I can tell you're Minnesota by the way you say windmill. Windmill. Windmill. They said you say it with an ease, not an I. Windmill. Windmill. Do we windmill, Windmill. Three, two, one. I like it. Windmill. I definitely have little bit of Minnesota. Oh, yeah. I mean, I'm not as bad as my dad. My dad's a true Minnesota. Oh, yeah? I bet you do. You get more when you're around him. And now every time, you guys, we did that Minnesota mom reel. I genuinely have a neighbor. Neighbor named Barb. And now every time I see her, I'm like, oh, hey, Barb, how are you? It's so funny. Start as a joke. It's not a joke. Hi, Barb, how are you? Hey, how shoveling out your driveway there. Okay, circuit five. Legs and triceps. Guys, it's your final circuit and guess what? I don't got a bonus round in me today. No bonus round today. Circuit five and you're done. Yes. Circuit five, you're done. Legs and triceps. How we did this in strong. I did this in strong. 28 hour time. I was at the Legend right here. Back that way. Or was it strong 25. I can't remember. Okay, two lateral squats left. We got a halo on the tree. That sunshine again. Squat, squat. And two overhead triceps. Here we go. Bend, extend, bend, extend. Two lateral squat steps and then you got two overhead triceps. All right, that. We got a fun cardio for you mountain climbers and then a nice, fun core and mobility finisher. Last circuit, Rachel. Let's do it. Finish it out. Wrap that way. Two steps left in three, two. Let's go. Squat together. Squat. Squat together. Push it up. Bend, extend, bend, extend. Re rack it. Here we go. Right together, right together. Push it up. Bend, extend. Bend, extend. Nice work. I love these workouts that build mobility and I just feel like my hips already feel better in my squats from just doing like those 90 90s and those windmills. My hips feel so much better in this squat right now. I love it. And doing, like loaded Mobility, I feel like, is so important for healthy joints. So it's so nice to just have it as part of our workout. It is just like anything you want to get stronger, you can add some little. Right. Same with core. 3, 2, 1. I love adding some weights to some hardcore moves, too. All right, what do we got for cardio? Oh, man's favorite. But we gotta do four mountain climbers, one army crawl. If you're with me, four high knees. I have trio. Rachel's four high knees, four jabs. Rachel, you're with me. Four mountain climbers, one army crawl. You're with Rachel. Four high knees, four jabs in three, two. Let's go, let's go. One, two, three, four. Army crawl. Down, up. Here we go. One, two, three million four. Your pace, your tempo, your pace, your tempo. You got four heavies or battle climbers. Army crawl and jab. Nice work, guys. Stay in it. Crushing this. Yes, you can. Nice work, team. Nice work, team. Come on, finish strong, finish strong. You're in the final 10. You're in the final 10. You got this, guys. Last five. Four, three, two. You're out. There you go. We all need on our butt. Let's go. This. I gotta get back from the sun a little bit. Here we go. We got two reverse crunch kick outs. How comfort is that, Rach? Two reverse crunch. Fingertips. Face my butt. Out. In, out, in, reverse. Tabletop. Just hold it there and let it marinate for a minute. Okay, two kick outs in three, two. Let's go. Out. In, out. And yes. Right. Here we go. Just alternate those legs. Hold this tabletop. Oh, it feels good. Send it back to the mat. Here we go. Two kick outs. Out. In, out. And lift up. And just hold. Feels so good. Open up that chest. Little reverse tabletop. Here we go. Out, in, out, in. Reverse. Tabletop. Nice work, guys. Sit it back. Here we go. Out. In, out. And push up. Nice work, team. Nice work, guys. Come on, finish it right here. Last tabletop. Hold for three, two, one. Sit it down. Nice work. One more time through it, guys. Lateral squats and triceps. Mountain climbers. Or I might switch to Rachel's high knees. That sounds good to me today. Inner thighs. Love the mobility. Nice work. Oh, you guys are so awesome. So many good, good mobility comments. See? You guys like mobility, too. Here we go. One weight. Two lateral squats. In three, two to the left. Left. Two triceps. Push it. Bend, extend, bend, extend. Nice work. Make sure when you're pushing overhead, keep those ribs pulled down towards those hips. Don't let them flare. Protect that low back. Come on, come on. Punch to the gut. Remember that. Punch to the gut as you press overhead. Nice work, guys. Nice work. Nice work. Team, you are crushing it right here. 10 more seconds. 10 more seconds. Yes, you can. Yes, you can. Last five, four, three, two. Nice work. Set it down. Down. Here we go. We're all gonna go with Rachel. Four high knees, four jabs. Cause it sounds fun. 1, 2, 3, 4. 1, 2, 3, four. That's your cardio. If you want to do those mountain climbers again, go for it. We go in three, two. Let's go, let's go. One, two, three, four. Jab it. One, two, three, Four. One, two, three, 4. Jab it. One, two million three, two, three, four. One, two, three, FOUR. Get up. Jab. Nice work. Core stays tight. Engage that core in the last. Right here. Nice obliques right here. Nice work. 1, 2, 3, 4. 1, 2, 3, four. Knock it out, knock it out, knock it out, knock it out. Nice. One of those days. Not gonna lie. I didn't have a live workout. I don't know if I would have sweated today. Thanks for showing up, guys. Make me feel better. Move better. 3, 2, 1. Hit the mat here. We got two kick outs, reverse tabletop. We all have those days. We're unmotivated, right? You can't let your motivation dictate what you do, right? Here we go. Consistency. Fingertips face by bun. You got two, kick out. One tabletop in three, two. Let's go. Kick out, kick out. Set it down. Tabletop. Lift off. Hold it here. Nice work. Set it down, kick out. This might mean I have their own opinion. I'll say. Because today I'm like, not gonna lie. I'm tired. I did a soul. I crushed my workouts on the front half a week. I'm on my period, and I've got this nasty head cold that just set in. So I would not today. I definitely would have taken rested just to probably listen to my body, but I'm hyped. Their opinion is I don't believe in programming my workouts around my period. And I will talk more about it. 3. Before you come at me. Before you come at me. 3, 2, 1. I think you should do you and this is your body. That's your workout. I think you should 100 listen to your body today. I probably would have taken a rest day just because of my head colds and my period and just how I'm feeling. And I'm tired from my workouts. But I believe in following a workout program or a plan. Like we have set up strong 20, stronger 25. Right? I almost set our new program. I believe in following a program and a strength training plan in order to see results instead of planning my workouts around my cycle. I also grew up as an athlete and because of that I didn't get to choose my game days. I don't get to choose our live workouts. I don't get to choose our shoot days around my period. It just doesn't work that way. Right? Like I could be like oh sorry coach, I got my period today. I'm going to ride the bench for today's workout. Like it just was never part of my life growing up. And so I do believe in intuitively listening to your body. If you feel tired, you need more rest days. All those things when you're on your cycle, of course. But I still believe in following my strength training program according to the program as it's written. So unpopular opinion. I probably shouldn't say that as a life workout, everyone's going to go unfollow. I'm just giving you my advice as a trainer. My thoughts. You do you right. That's just my personal opinion and I know it's not popular. That's why we haven't come out with like a workout plan around your cycle. Because that's just my opinion as a trainer. But everyone has their own opinion so you don't have to follow mine. Do what's best for you and your body. Right? Ok. End of my little soapbox. Thank you guys for joining and crushing today's live workout. And everyone says your favorite part was that your 2 year old did some of the exercises with you. I love it. Way to go two year old. You guys are wrong. There's full of energy. Get those wiggles out. Nice work. Perfect workout for today, right? We love the strength, we love the cardio, we love the mobility. Thank you guys so much for showing up and joining us. All right, couple announcements being that if you are interested in the new wonder under leggings that just came out, we'll go ahead and link them in our description on YouTube. We'll link them in stories today and make sure you check out our Instagram reel that's going to go live later today. Another sneak peek trailer of the new program coming in January. Well is if you comment tagging a friend you want to do the program with. Let us know where you're sweating from those two things. We're going to pick three winners, okay. That are going to get a free pair of leggings of your choice from Lululemon. We all love some Lululemon leggings, especially under that Christmas tree. So great time of year for that. So make sure you check that out. Otherwise, if you're interested, you need some extra stocking stuffers you can still order. Their shipping cutoff date is not yet. You can still order and get your gifts before Christmas. We released yesterday our personal picks for the best gifts under $100 on our site, so you can make sure you check that out. And as you guys know, we got a New Year's program coming for you. Make sure you're on our email list. If you're not yet, you're going to want to get on this email list because you are going to be the first to know about the new program. If you are a YouTube member, member of our community, you're definitely going to be the first to know. And we're going to go live with you guys doing a fitness assessment test so you can test your strength before you jump into the new program and measure your gains throughout the program. Yes. Okay. So many good things coming. Make sure you're on our email list. Thanks for showing up and sweating with you with us today. Thanks for being my motivation today. Have a great day, Instagram. We're going to chat you guys later. All right. Have a good day. We'll be live later this month as well. Thanks so much for showing up on YouTube, you guys. You guys rock. We get five bananas from Marlene. That sun is coming in fierce. Coming in fierce today. I like a little vitamin D, so I'm not going to. I'm not going to be mad about it. Nice work. Way to go, Anna. Way to go, Valerie. Way to go, you guys. So many. Will the new program start January 1st? It's going to start January 1st. You don't have to start at January 1st. We're going to start the new program on January 1st. So the new program, you guys will actually know what it is before Christmas. You'll know what the program is. It'll drop in your inbox. You'll have the calendar. But that first workout is going to drop on January 1st. All right, so January is when we start the new program. Great question. It is a Monday. It is a Monday. That does. That does. Are you doing any cool down or stretching at the end? Oh, my goodness. I am the worst. My brain is totally forgot, you guys. We ran out of time today. We really did over overstay our time. Sorry. We are not going to stretch it out at the end of today's workout. If you'd like, you could check out our 5 or 15 minute mobility routines. They make an awesome cool down, you guys. They make an awesome cool down on the site. Sorry we didn't have time to stretch today. Is there another one on your channel with this format? Strength cardio mobility. We've done one other live workout. One other live workout that is strength cardio mobility. We don't have any pre filmed or any content that was like audio or recorded. All professional. But should we add one? Do you like this format? Strength cardio mobility. Do I tell them? You might find this format in the new program. You might find this. You might find one in the new program. Okay, I'm done. I can't say anymore. I'm the worst at keeping secrets. I can't go live. You liked all the different moves. Awesome. Good. We love hearing it. It was a good one. Nice work, you guys. Awesome job. Thanks for showing up and joining us. Merry Christmas to everybody. If we don't see you before then. And yeah, we'll be live with our nutrition member. We'll be live with our members for nutrition chat on Monday. On Monday, we'll be live with our YouTube community. So we'll be live with you guys again and then we'll be live again at the end of the month. Have a great day, you guys. Thanks so much.