30-Minute Strength Circuit Workout (Full Body, Dumbbells)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and we are here with a 30 minute total body strength workout. You might notice I'm joined by two amazing beef farmers. We have Jared and Becky. They are back in action. You might recognize them from a previous workout on the blog. And we're back with another one because they are with the Minnesota Beef Council, who's sponsoring this workout for us because we are doing beef for strength. Why beef for strength? Because strength training breaks down our muscle mass. And beef is a high quality source of protein to rebuild and refuel that muscle mass, providing us with protein, zinc, selenium, iron, B vitamins, all that good stuff to help us refuel those muscles. So today is all about strength. Total body strength training. And we have a couple sets of dumbbells with us. You can always grab a heavier set and a lighter set so you can toggle throughout this strength workout or grab one set, whatever you have. We also have a sweat towel on hand. We'll throw that into some of the exercises if you're ready for it. If not, you can always omit the sweat towel too, if you. And that's all you're going to need. We're jumping in. We've got four blocks of strength training. We're going to take two big muscle groups and put them together. So think legs and shoulders, chest and legs and back, all that good stuff. We're going to bring it together in one total body workout. We're going to hit it all today. Are you guys ready? Awesome. We have four blocks, four moves per block. You're going to do each exercise 10 to 12 reps. I'll explain the rest as we go. So let's jump in and get ourselves started with a warm up. All right, you guys, feet are shoulder width distance apart. Big inhale. Reach up nice and tall. Engage that belly. Squeeze those glutes. Turn them on. Drop your right arm back. Open arm twist. Take the right arm to the small of the back, right above your butt. And then reach overhead. Open up the lats, the obliques, all that good stuff. Squeeze your butt. Nice. Back to center. Reach up nice and tall. Other side. Drop that left arm. Open arm. Chest expansion. Take it to the small of your back. Reach overhead. Big inhale, Big exhale. Bring it back to center. Reach up tall. We're gonna turn to the side. Rotate our hips. We're going into a walkout, so hinge over, stretch those hamstrings, walk out to high plank and walk it right back in. Tap the toes, stand up tall. Squeeze the glutes all the way up to the top. Right back into it. Take it down, walk out. High plank right here. Warming it up. One of my favorite warm up moves. Because you're hitting the hamstrings, the glutes, getting the shoulders, the core, all that good stuff. Warming up right here. Let's do one more. And then you're going to hold that high plank for me. So walk it out. Hold your high plank right here. Hold it here. Step one foot out, outside of the wrist. Windmill the arm up. Big chest expansion right here. Take the elbow, tap it to the shoe if you can. Range of motion and open it back up. Do you feel those hips opening? Hello. Tap it down, open it up. One of my favorite hip openers. Because we're going to do a lot of squats today, we got to get those hips open. Give me one more tap it down, open it up. Replant the hand, step back. High plank. Give me two push ups, knees or toes. Up to you, all the way down, all the way up, all the way down, all the way up. Find that plank position. Hold it here. Step your other foot outside the hands. Big open arm. Chest expansion again. Elbow to the shoe, open it up. Elbow to the shoe. Open it up. You feel those hips starting to open. You guys feels good, right? Give me one more. Right here. Love opening up those hips. Nice. Replant the hand. Step back. High plank. Two more push ups. Knees or toes. Down, up, down, up. Walk those hands back to the feet. Stand up tall, back to face. And you guys feet are shoulder width distance apart. Let's squat it out. Down and up, down and up. Squats are always your base move at any point in the time today when you're like, I don't want to do that workout or I don't want to do that move. It doesn't feel good for my knees. Right here. Squats down and up. Knees go out. Pull it in. Squeeze the glutes. Nice. Right here you got four. Awesome. Three. Nice work. Two and one. Now we're gonna go to lunges. So step back, find a lunge position. Left foot forward, right foot back. Reach overhead, reach overhead. Find that balance right away. Step up. Switch it out. Other side. Lunge, Reach overhead, reach overhead so you're reaching side to side. Hup. Step back. Do you feel wobbly? Because I do. That's totally normal. You guys, we are challenging. Balance right away. This is hard, right? You're like, oh, my gosh, I feel so wobbly. That is normal. If your legs are A little bit fiery right now. Oh, goodness. Good luck. This is going to be a tough one, right? You ever start warming up for a workout and you're like, oh, man, I'm already tired. Two more. One more each way. Reach and reach. Last one. Nice. Reach and reach. Back to center. We're going to add some movement to our squats. So it's right together, left together. Take it right together, left side to side, adding a little bit of lateral movement here. We're going to move laterally and we're going to move front and back, which we're going to get all planes today, which is good for our minds as well as our muscles. Nice. You got four. Awesome. Three, two. Last one. Hold it here. Hold it low. Just pulse. Pulse. Give me eight. Seven, six. Can you wiggle those toes? Come on. Four, three, two. Stand it tall. Shake it out. How you feel? You guys warm? You ready to do this? All right, Jared and Becky, they're on board. You guys. 30 minutes total body strength training. Grab your dumbbells. We're starting with just one dumbbell. I'm gonna go heavier. Becky and I are grabbing 15s. Jared's got the 15 too. We all got 15s. Start with the dumbbell in your right hand first. Move. Front racket, right hand, right shoulder. Feet are shoulder width distance apart. It's a squat thruster. It looks like this. Squat and press. 10 to 12 reps. We start now. Here we go. Squat and press down and up. I want you to think about a big audible exhale at the top. Push. Squeeze the glutes, squeeze the core. Use your breath. Up 10 to 12 reps per move. This is your base move. Move number one. We're gonna build onto it. It goes base build, stable, unstable. I'll explain more. You got three more. Come on. Three. You got it. Two and one. Take this weight. Hinge, swing, hinge, swing, hinge. I'm going to show you from the side. I want you to feel what this feels like before we add on. Hinge. Swing. Nice. They're going to stay at the camera. So it's like a kettlebell swing. Soft bend in my knees. I'm not bending. Not squatting. No, no. It's a hamstrings, glutes. That's what powers it. All right, are you ready? We add on hinge, swing, squat, thruster, Hinge, swing, squat, thruster. Straight arm, bend it down, hoop, hinge, swing, squat. Let's talk about the muscles. Hamstrings, glutes, legs, total body. Yeah, come on, give me that big Exhale. Nice work. I love total body moves like this. This is a good build. So even though strength is the name of the game, do you feel your heart rate rising? Do you got to start breathing out of your mouth yet? If you're talking like me, you do. Come on. So let's go. Hinge, swing, squat, press. Having one dumbbell on one side of the body, still going to challenge my other side of the body. Come on. Two more. Two more. Hinge, swing, squat, press. Last one. Hinge, swing, squat, press. Nice work. I'm going to drop down to a lighter dumbbell. 10 pounds. Just shoulders. Left leg forward, right leg back. Find that lunge position. Dumbbell stays in that right hand, palm faces in. Hold the lunge. Get low. Drop that back into the ground. Hold here. Just this shoulder up. Push. Nice. So you're holding the legs. This is stable because we're not moving. Even though it feels unstable, right? Get a hold of lunge. Just that shoulder. Push it. Come on, push. The add on move is going to be alternating reverse lunge with a weight path. We'll show you what it looks like. Give me four. You got it. Three. Hold those legs. Two and one. Add on, add on, lunge, press, lunge, press, lunge. You see that pass? Nice work. Yeah, we're gonna pass it side to side. Same arm, same leg. Down and up. Down. This is again. You're gonna feel the heart rate rise. Go heavy here if you have that capacity. Down, shoulders, legs, shoulders. The focus of our first block. Legs and shoulders. Come on, stay with me. Right here. Four. Three. You got it. Two and, and one. Yes. Awesome job, you guys. That's block one. We repeat it. Legs and shoulders. Grab a quick sip if you need it. Same four moves on, repeat. Back to that heavy dumbbell. Fifteen for us. Whatever you have at home. Over to the left side of the body this time. Front racket. Starting with that squat and press. You ready? Three, two. Let's go. Take it. Squat, squat, push. Inhale, exhale, all the way down, all the way up. Down. Push. Nice. Squeeze those glutes. You know what we're doing. You know it's coming. So this time we're going to omit the swings and go right into that hinge, swing, squat, press. Right away. That's where we're going. Move number two. You're there in four. Come on. Three. Yes. Two. And add that. Swing, hinge, swing, squat, push. Hinge, swing, squat. Let's review those muscle groups. Hamstrings, glutes, legs, total body. Hamstrings, glutes, legs. So my arm basically is a vehicle for moving the weight. My legs, my hips, my glutes do the work. Hinge, swing, squat, press. Keep that other arm out. Counterbalance. Range of motion is up to you. Pace is up to you. You can always slow it down or speed it up. Two more. Two more. Let's go. Up, down. One more. One more. Down. Yes. Push it. I'm going. Lighter weights. We got that lunge with shoulder press right here. Right leg forward, left leg back. Dumbbell. Left hand. Get low in those legs. Hips, shoulders stacked over one another. Press it up. Nice. How low can you hold those legs? Push. The emphasis here is shoulders, but there's constant tension on those legs. Do you feel it? Do you feel it? Come on, let's go. Give me that. Exhale. Push it up. You got it. Push. Alternating lunge with a pass. You're there in four. Stay with me. Three. You got it. Two. And add the lunge, lunge, pass, lunge, pass, lunge, pass. Nice work. If you get a little bit wobbly here, that's good. Okay? Trust me. I'm four months, almost four months postpartum. My balance, my strength, that's what I'm working on. That's my goal right here. Down and up. Jared's out on the farm every day. He's just got that constant everyday strength happening. Push it. Nice work. Four more, let's go. Four. Come on. Three. Yes. Two and one. Drop the dumbbells. Woo. That's block one. Grab some water. How do you guys feel? Warm, warm, warm. We're warm after block one. Move into block two. Legs and biceps, more squats, more lunges, adding biceps. I'm going 10 pounds. You do you. Okay, we're gonna start with a front lunge side squat. So standing on my left leg, my right leg, that's what's gonna move. I'm gonna show you the first move. Front lunge, center, side squat. Center, front lunge to a side squat. You guys ready? We're on in three, two. Let's go. Front lunge, center, side squat. Center, lunge, center. You'll notice we're taking the weights outside on the lunge, inside on the squat. It's because we're going to add on to this move and you're going to want those weights on the inside. For the squat, weight is standing in that left leg. Right leg moves right center, front center. I told you we're gonna move in all directions for this workout, right? No joke. Challenge that brain. You got it. Front and right. One more. One More. Then we add on a bicep curl. Are you ready? Add it on. Curl up curl. Ho. Front lunge curl, side squat curl. Now you're bringing the weights up as you drop. That can be challenging, right? You feel that weight pull you forward. So I got 10 pound dumbbells here. You can go lighter. You can slow it down. Yes, you do. You do. You feel your left leg talking to you. It should be getting tired. Two more. Two more. Let's go. One more. Set front up, side up. Okay, settle in. One and a half bicep curl. Palms face me. All the way up, halfway down top. All the way down. Up, halfway up. Join us. All the way up, halfway down. Up down. All the way up. Halfway down. Tap down. Now, if you got real heavy weights, don't be afraid to slow this down. Yes, you can. All the way up, halfway down. Up. A little bit of a different spin on a standard bicep curl, right? Challenge yourself. Longer time under tension by halfway top. Do you feel it? Come on. Core is tight. Soften in those legs. Squeeze those glutes. Keep them engaged. Two more. That's what you got. Up half top. Last one. Last one. Up, Half up. Drop it down. All right, you ready? Combo move. Here we go. Left leg forward, right leg back. Lunge. Hold curl down upright row. Lunge curl. Flip the palms row lunge curl. Flip the palms. Row. Lunge curl. Flip the palms row. Combo move. We're hitting it all right here. Legs, biceps, legs, shoulders, upper back. Come on. Yes. That left leg. That front leg should be talking to you. It should feel the fire after this set. Do you feel it? Come on. Down, up. Two more. Two more. Yes, you can. You're almost there. One more lunge curl. Flip the palms row. Set them down. Shake it out. Do you feel that in your left leg? I'm feeling it. Okay. That left glute should be fiery. If it's not, grab me some heavier dumbbells. All right, grab some water. Block 2. Repeat it. Legs and biceps. One more time. Other side. Two beautiful legs. Got to work them both. This time, standing on my right leg, my left leg is going to move. Front lunge, side squat. That's where we start. In three, two. Let's go. Front lunge, center side squat. Center lunge, side, on that lunge. Really think about driving off that front foot to push you back to standing lunge. Drive, side drive, lunge, drive, lunge. Like I said, strength training, that's the name of the game here. Trying to break down that muscle mass. But you're Also going to get that heart rate up. Because we're working the largest muscle groups in your body, we're pairing them together, pairing legs with upper body for a big total body workout. You ready? One more. Then we add those biceps. Front, center, side. Add that curl, curl, center, curl, center. Don't let those weights pull you forward. Keep that chest up. You got it. Front, up, side. Hup. Come on, get low in those squats. You got it. Stay with us. That right leg, it's talking to me. I feel my quad, the top, my thigh firing. Come on. Front, center, side. Two more, two more. Front, center, side. One more. Right here. Front, center, side. Stand tall. One and a half. Curl palms face me. Shoulders out and back, out of the ears. Take a big breath if you need it. You're gas like me, right? Big inhale, Big exhale. Tighten that core. Squeeze the glutes all the way up, halfway down. Up, down, Top half. Top down. Exhale. Inhale. Exhale. Nice. Exhale. Inhale. Exhale. Come on. Use that breath to power up those weights. Can you get your elbows off your rib cage? Soft bend in those knees. Not swinging. Core is tight. Stabilized right here. There's no swinging of those dumbbells. We control them the entire time. That's you. Come on, you got it. Two more. Two more. All the way up. Halfway down, top. One more, one more. Up, half up. Last move of the set. Right foot forward, left foot back. Lunge, curl, upright, row. In three, two. Let's go. Take it. Lunge, curl. Flip them. Row them. Lunge, Curl, palms in. Hup down. Curl, palms in. Hup down. Curl, palms in. You got it. Keep those shoulders stacked over those hips. Come on. Get low in those legs. Down, curl down. Up, down. Curl down. You got it. Final move of block number two. Then it's block three. We're coming for you. Two more. Two more. Down, curl, down. Pull. Last one down. Curl, down, Pull. Weights are down. Grab some water. How your legs feeling? Good. Let's give them a little break. Block three. Chest, back, tricep. All about that upper body. I know my legs are looking for a good. A good little break here. So we're gonna grab our dumbbells. Push ups. Yes. You wanted them. They're here. All right, push ups, you guys. Like I said, I'm postpartum. I'm working on my push ups. They are hard for me. I'm going to do them for my knees. Sweat towel nearby you. If you have it, we're going to add it on. Ok, first move. Now. We did that one And a half bicep curl. Now it's one and a half pushups. They are tough. I'm going to do them on my weights because it feels better for my wrists. You get to choose. We will add weights for the second set. I'm gonna be on my knees. You choose knees or toes? I'm going to show you one time what it looks like. It's all the way down, halfway up, down to the top. It's a toughie. Let's go. We're gonna do 10 of them together. You guys ready? You in? Who's gonna count for me? I'm gonna talk. Becky, you got count? You got. You're counting 10. Are you ready? All right. Three, two. Let's go. Take it down half down top. Down half down top. You got it. All the way down. Halfway down. Yes. Come on. Big exhale. That's what pushes you up. Nice work. That's halfway, you guys. Come on. Yes, you can. Whoo. Becky, you're a champ. Come on. Come on. Yes, you can. Two more. I'm struggling, you guys. One more. Down, hop down, tap, sit back, push. That's where you say, holy bananas. That is our holy bananas for today's workout. Take that sweat towel, put one dumbbell on top of it. It's a push up, knees or toes. I'll be on my knees again with a push out. It looks like this. So push up, come to that plank. Push, pull. Okay, so that's where that sweat towel comes in. If you don't have it, you can always pick up your weight, set it down, or just omit this and you get to do more pushups. Yes. All right, you guys ready? 3, 2, let's go. Give me a push up a plank. A push, a pull, a push up a plank. A push, a pull. I love this push pull. It challenges your core and also gets your lats involved, which is hard to do with the dumbbells. You guys. A lot of times we don't get that lateral movement. That's what you're getting right here. Two more. Because that's a lot of push ups. Push. Last one, last one. Down, up, Push, Pull. You guys are awesome. Nice work. Bring it up to standing for me. That sweat towel can go out of the way for a second onto your big, beautiful back. Hinge it forward. Feet are shoulder width distance apart. It's a back fly. Alternating side to side. So I fly right together, left together. Alternating side to side. In three, two. Let's go. Right, center, left center. Nice. There you go. Get a stabilize your Core. Do you feel your core working right here? It should be working because it's got to stabilize that. Other side. Side. Fly. Inhale, Exhale. Inhale. Come on. Come on. If there's anything having kids has taught me, it's about using your breath. Hello. You gotta use your breath right here. That helps with the big movement. Come on, it's four. Stay with me. Three. You got it. Two and one combo move right here. Row kick. In down. Row kick with the tap back. Join me. Let's go. Row tap and kick in down. Elbows high back and down. Try not to swing those weights. Adding that little tap back again adds your core. Block four. That's core. But let me tell you, you are getting so much core throughout this entire workout. Row kick. I'm going to show you from the side. Row kick. In down. Row kick. Two more right here. Let's go. Finish back. Triceps in. Last set. Last set. Back. Triceps in. You're done. How you feeling? Grab some water. Block three. One more time, you guys. One more set on block three. Chest, back, tricep, and then just block four. All about the core. Two times through. That's it. 30 minutes of strength training. This is the good stuff right here. Minimal breaks, continuous movement, total body engagement. We're targeting large muscle groups. Using them at the same time burns calories, gets our heart rate up. You're gonna see the sweat dripping. Right. Strength training. All right, who's excited about one and a half pushups? Who is excited? Raise your hand. We're pumped. We're pumped. Come on, Jared, pushups. All right, Becky. Becky's counting for us. We have eight this time. Eight, because you know why? When we did 10 last time, virtually, you did 20 pushouts because they're one and a half. So you're virtually doing 20. So this time, eight. Eight plus eight is what, 16? I got, like, six hours of sleep last night. I have a newborn. Is that right? Sixteen. Eight plus eight. We're doing 16 push ups, so, Becky, you're my counter. We have eight of them. One and a half push ups. You're on in three, two. Let's go. Take it. Down half down to the top. Down half down to the top. Let's go. All the way down. Halfway up. Down top. Yes. We're doing it. Come on, let's go. Down half down. Whoo. You guys are so stinking awesome. Come on. Down two. Is this our last one? Up, down, tap now. If you don't believe that I struggled through every rep of that, just watch. Watch me that was tough. Okay, dumbbell goes on top of that towel. Oh, other side, other side. Sorry, other hand than you did last time. Push up. Push, pull, push up. Lateral flexion in 3, 2. Let's go. Give me that push up plank. Push, pull, push. Up plank. Push, pull. How you doing with those £20, Jared? Do you feel your obliques fire as you push and pull? He's like you. Yes, I do. Yes. Come on, you guys. This right here. Down, hook, push, pull. You know, I get asked all the time, can my husband do these workouts? Can he do them with me? What do you think, Jared? Are they tough? Come on, one more. Down, up, push, pull. Holy bananas. Pushups. Nice work, you guys. All right, sweat towel off to the side. Alternating back flies. That pendulum back fly? Yep. Come on, hinge it over. Feet are shoulder width, distance apart. Belly is tucked in nice and tight. Glutes are turned on, hips are turned on. We go on the right side in three, two. Here we go. It's right together, left together, right together. So now we're going opposite. We're not doing both arms at the same time. I did that intentionally. One, because I want you to choose heavy weights. You can go heavier when you're just using one hand. Two, I want you to feel your core. I want you to feel that instability. A lot of times we get used to doing everything both sides. We just do back flys. We do bicep curls. When you choose a unilateral movement, which is one at a time, man, it challenges you a whole new way. That's what we're going for. You got to mix it up to keep challenging yourself. Let's go one more each way. Fly together. Fly. Row. Tricep kick. Shoulders down and back row. Tricep kick with a tap back on the right in three, two. Let's do it. Give me that row kick. In down. Row. Kick in down. This adds a little bit of instability when you tap back down. Elbows high to the sky. Back in, down. So it's back triceps, back of the arm, down, back, triceps. Keep those shoulders out of the ears. Final move, right here on set. Number three. You got it. Take it down. Push. One more, one more. Down, up. Push together. Weights are down. Grab that water. How are we doing? Three blocks. You nailed it. Block number four. Good news, you guys. Block number four, core. We only do it once. One time through, right. Block four. One time through. Four moves. One time through. All about that core, baby. Grab that towel again. We're going into planks. I'm using my dumbbells again. Feels better for my wrist. This towel is completely optional. If you're on carpet, you could grab a paper plate that will slide. Truth is, you don't need anything. But I'm going to show you with the towel because it makes it harder. You're going to come into a plank. You're going to put your toes on that towel. It's a two count knee tuck, so shoulders are over wrist. Hop up to that plank. It's in two, out two. Two count knee tuck. Focusing on that core. You ready? Let's see it. Give me that plank. You're on in three, two. Let's go in two, back. Two. Knee to chest. Two back. Slower is harder. In two, back. You got it. In two, back. One more. One more. In two. Can you move to singles? Pull right here. Give me two. Ten singles. Nine. You got it. Eight. Stay with me. Seven. You can do it. Six. Almost there. Five. Come on. Four. Yes. Three. And two. And one. Done. Do you feel that towel goes off to the side on your butt? I got no. The peanut gallery's giving me nothing. They're like, we're just. We're just trying to get through this. Survive. I'm just trying to survive. All right, we're gonna find a sit up position. 1 Dumbbell, if you want it, you're gonna punch that dumbbell straight overhead. It's a sit up, but it's slow and controlled. Back on a four count up on a four count. Looks like this. We go down, two, three, four. Take it up, two, three. Peek your head through. Let's go. Take it down, two, three, four dot Neck and shoulders stay lifted. Three. Peek your head through. Down, 2, 3, 4. Take it up, 2, 3. Peek that head through. Down, two, three, four. Slower, it's harder. Harder. Harder. Come on. Down, 2, 3, four. Exhale, 2, 1. I've counted wrong. Let's go. Take it Down, 2, 3. Last one, last one. Up, 2, 3, 4. Last move. Are you ready, Dumbbell? Right here. Outside hand. It's kind of tricky. I'm going to show it to you, then you're going to do it. It's a tap switch. Tap. Hold it here. Sit up. Up. Hip, pass. Hip. Sit up. You guys join me. Dumbbells and arrows at hand. You'll catch on. I trust. Trust me. We're gonna start with the sit up. Ready? Let's go. Down. Up. Tap. Hip. Pass. Tap. Hip. Hold. Down. Up. Tap the hip. Up. Tap the hip. Hold down. Up. Tap the hip. Pass it. Tap the hip. Hold down. Up. Tap. Pass, tap. Hold down. Up, tap. Pass, tap. Two more, two more. Down, up. Tap, pass, tap. Last one, last one. Down, up. Tap, pass, tap. You're done. Nice work. High fives all around. We're gonna stay right here and stretch. Take it all the way down to your back. Big total body stretch. Arms go long, legs go long. Big inhale right here. Big exhale. Way to go. Pull your knees to your chest. Go ahead. Find the inside arches or soles of your feet and just rock it back and forth. Happy baby. Hello. That feels good. You guys earned this. Nice work. Cross your ankles, take a back roll. Roll yourself up to a seated position. We're gonna face you guys. We're gonna go nice and wide, find a nice V position. Big inhale, reach up nice and tall. And then you're gonna think about pushing your hips towards that wall behind you. Hinge, hinge, hinge. It's not about how far you can reach in front of you. It's about that hip hinge. Feel those hamstrings. Take your hands to the ground and slowly just walk it out. And just hold right here. Feel that nice hammy stretch. We love our hamstring and we love this workout. Beef for strength. Holy bananas. I hope you guys felt the strength training. And why we love it is because strength training, just like we did here, breaks down the muscle mass, especially if you're using heavy dumbbells like we hope you were. And we want to repair and replenish our muscles after we break them down. So beef comes in because it's a high quality source of protein with amino acids, iron, zinc, selenium, and those B vitamins, which I'm personally loving right now, postpartum, they're really great for help supporting your mood and all that good stuff. So I'm actually taking a B vitamin supplement, but that's where beef comes in. Repairing those muscle groups. Walk it back in. We're going to take one foot in here and the other foot behind you, and you're just going to go into a nice quad stretch. And so I specifically, if you guys follow me, you know that I'm really big into meal planning, and I plan my week of meals out and then I plan my workouts actually, according to that. I like having beef dinners specifically on nights that I do leg days and total body strength days just like this. Switch it out other side. Because I know that those are really intense days. They're really breaking down the muscle tissue. Your legs are your largest muscle group in your body, and so they need that repair and that replenishment. And that's where beef comes in. And we have lots of great beef dinners for you. Minnesota beef council@mnbeef.org has a whole load of beef dinners that you can choose from. And this is specifically on our blog. We have some too. We're going to link to them in the post below this. But we have five weeknight dinner recipes that are all beef. We have three freezer meals which I lived off during my maternity leave that are all beef, that are awesome ways to replenish. We've got some beef burgers, beef kebabs come summer. Go ahead, butterfly your feet soles to touch all that good stuff. And if you're concerned about heart health, which we are here, we love heart health. You know that. We love, love heart health because that's why we work out, keep ourselves healthy. And then beef.org has heart healthy American Heart association approved recipes on their site as well. So we're going to link all that in the post below this. There's also a strength training guide from the Minnesota Beef Council. So there's lots of resources to keep you guys fueled and healthy so you can come back and do this workout again. Because that is the goal, right? Awesome job you guys. Thanks so much for joining us. Come back, do this workout again. Find more workouts@nourishmovelove.com and find beef recipes@mnbeef.org thanks for joining us.