30-Minute Strength + Core + Cardio Workout (NEW 3-2-1 Format)

Ooh. We're so excited to be here, you guys. We're coming at you guys with a live full body workout. It's one of our brand new formats. We tested this format with our YouTube community. They said they loved it and they wanted to see it brought back. So we're bringing it back. It's our brand new 3, 2, 1 format where you do 3 minutes of strength, 2 minutes of core, 1 minute of cardio. So I'm going to set a watch to hit for this. All you're going to need are dumbbells. We have anywhere from 15 to 20 pound weights. Get your weights, get your water bottle, get your sweat towel. Set your watch to hit. I'm going to say hi to people joining on yout and we're going to get started. Good morning. I know we had some people joining for the first time, which is always fun. Welcome, Natalia, or welcome, Natalie. Hopefully, yes. All you got to do. We're live now so hopefully you can see it on your end. Welcome, Laura, Savannah first live for you. I love it. Good morning. Awesome, you guys. So excited for the new format. Hannah, I love it. Good morning from Texas, South Dakota, Indiana, 34 weeks pregnant. Maria, you are going to be amazing. You guys. I'm so excited to be here. We are with you guys and we are super pumped. Today's workout is brought to you in partnership with our good friends at now, which if you have been following along, you know that I have been using NOW supplements for years. And most recently I have started their creatine supplement. I know creatine monohydrate has been a hot topic around the Internet and I wanted to give it a try because I've just honestly been feeling more fatigued. And so I am so excited to share the results with you. We actually have a full blog post on it if you're interested. But I added creatine to my supplement routine four months ago and I have been seeing significant improvements in my recovery time as well as in my sleep. So much so that I actually convinced Rachel. She finally got me. I convinced Rachel to start creatine, you guys. And so Rachel's on her initial, like, onloading phase. Yep. Week three right now. Week three and like, a little bit of bloating, which is totally normal. And that's why a lot of women are scared to start it. There's a little bit of bloating in the beginning. It's water weight. It evens out. And then you said, what are you. How are you feeling? Great. I'm sleeping so well. That's the first thing I noticed, like within like two weeks, I feel like I felt like I was sleeping better. That alone has made it worth it. Yeah, I think that's like one of the initial things you notice is your improved sleep type. So creatine monohydrate is the supplement that we've been taking you guys. It is the most researched supplement on the market that has the most benefits and it's the most cost effective. This entire jar has lasted me all four months. You can see I've got a little bitty left. This entire jars lasts me four months. I just literally drop it into my water. It's in my water bottle right now. Before my workouts. I like to just put it in before every time I work out because then it's a consistent habit. So I put in before I work out. I also usually add a little bit of electrolytes with it, mix it up, and that's why I take it. So I take five grams a day. Five grams a day. If you want to learn more about this supplement and you're on Instagram, all you got to do is comment now. N O W on this live stream, I'm going to send you the link to the creatine I take with a discount code. And if you're on YouTube, check out the description below. You'll see a link to. Now you click that, you search creatine monohydrate and then you'll find this supplement and you will get a discount code for me below. So thanks again to now for sponsoring this workout. Now let's jump in and get now. Now let's jump in and get this party started, you guys. All right, we're going to start with a warmup. We're going to start the warmup and then I'll explain the workout as we go. So let's just go ahead standing, flap your wings, start to get that blood pumping. Okay, Your dumbbells with you. You got three circuits, three minutes of strength, two minutes of core, one minute cardio. You do it times three sets. All right? Big inhale. We reach up, exhale, baby back bend. Palms come to the small of the back. Roll the shoulders up, back and down. And again up, back and down. Spread the chest apart. Drive the hips forward. Nice. From here, you're going to go to a deadlift. So you're going to hip hinge. Toes reach or fingers reach her toes and reach. Take it down to the toes and reach. Soft bending the knees, pushing the hips back, warming up the hammies, the glutes the low back reaching overhead. And reach. Nice work. Down and up. You got two more. Two more. Down hook. Last one, last one. Down, up. When you get to the top, alternate those shoulder sweeps to the back for four. Three. Two. Swim it forward. Swim it forward. Nice. Four, three. We're gonna squat in two and one. You're gonna give me S. Squat drive. Right. Two. Squat drive. Left little squat knee drive. Transition the load to one leg. Drive the knee up in line with the hips and drive. Drop the hips. Drive it tall. Drop and drive. Nice work. Down, Up. Four. Nice. Three. Two. Hold that knee. Drive. Hold that knee. Drive right here. Hold the knee. Drive. Give yourself a nice little knee hug. Can you pull it out? Open up those inner hips. Step back. Find a lunge. Split lunge. Down, up, down, up. Dropping the back knee towards the ground. Shoulder stacked overhead. Nice stable base. Right here. Driving 80 of the weight up through that front foot. Front glute. Four. Nice. Three. You're gonna drive up. High knees in two. And high knees, high knees. Get them up, get them up, get them up. For eight. Seven, six. You got it. Five. Four. Three. Two. Switch your leg. Right foot forward, left foot back. Yeah. Thanks, Ra. Give it a knee hug. Give it a knee hug. Pull it out. Open it up. Now step it back. Find that nice stance. Nice foot lunge stance. Drop the back knee towards the ground. I like to think about being on train tracks, not a tightrope. I want stability, right? Driving up through this front heel. Nice. Squeezing through that front butt cheek. 4. 3. Butt kicks in 2. And butt kicks this time. Heels to the glutes. Heels to the glutes. 8, 6. 7, 6. Take to the back of your space. We're gonna go plank walkout in three, two. Let's go. Hands at the mat, walk out. Find a high plank. Hold it here. Drop the hips. If it feels good, come back up. Walk it back in. Nice. Reach up tall. Do it again. Walk out. High plank this time. Hold nice and steady. Walk back in. Last one. Last one. Walk out. Find that high plank. Hold it here. I want you to row and row. Plank and row. Pull the elbow back towards the hip for 8. 7. 6. You got it. 5. 4. 3. 2. 1. Step your right foot outside your right hand. Big reach up. Now thread the needle. Right wrist drops under left. Open it back up. Set it down. Switch it out. Left foot outside left hand. Big reach. Gazeball. Fingertips. Thread the needle. Left under right. Open it back up. Set it down. Step back. Let's do it again. On the right. On the right. Big reach. Thread open. Set down. Switch. Left foot outside. Left hand reach. Thread. Set it down. Step back. 2. Push ups knees or toes. Take it down. Up, down, up. Push. Up and back down. Dog, pedal up the heels. Pedal up the heels. Now drop the knees. Bend. Extend. Four. Nice. Three. Knees hit the mat in two. And knees hit the mat. Hold it here. A little cat cow. Drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Nice. Take that right knee. Draw two big circles back and forward. Do it again. Big circle back. Big circle forward reach. Bird dog. Hold. Right leg back. Left arm out. Three, two. Switch it out. Draw circles on the left. Big circle on the left. Bring it back. Do it one more time. Big circle on the left. Bring it back. Extend left leg, right arm. Reach. Hold for three, two. Set it down. Step back. Slow burpee step and set that right foot. The left foot. Stand up. Take it down. Switch that lead foot. Left, right, up. One more each way, guys. One more each way. Nice. Last one. When you get to the top, you give me jumping jacks. Jumping jacks. Jacket, Jackson jacket. Eight, seven, six. You got it. Five, four, three, two, one. Lateral push. Push, push, push. Activate those outer glutes. Eight, seven, six, five, four, three, two, one. You are ready. Nice and warm. She's warm. I'm warm. Gonna lose my voice. Gonna lose my voice today. Nice. Welcome to niece from England. Got Ashley from Oklahoma. Okay, if you guys are that are commenting now on the YouTube feed, it's comment now on the Instagram feed. YouTube. Check the description below. Instagram comment now. We'll kick you back a dm. All right, nice. Thank you, guys. Awesome. Welcome. Switzerland. Oh, my gosh. We got so many people from all over. Italy, Mexico. This is insane. I love it. All right, we're gonna jump in. First circuit is three minutes of strength. Got three moves. 40 seconds on, 20 seconds up. We program this as a three, two, one workout. So you're going to do three, two, one. We're going to carry that throughout. It's a theme. I like a workout with a theme. She loves a theme. All right, you know what? Funny, I think I'm like, I love a workout with a theme. My daughter's birthday's coming up and I'm like, I can't plan a themed Pinterest birthday party to save my life. Never been good at it. I can write a workout with a theme, but I can't remember. Very creative in some ways. Some ways. In some ways. But not in others. Three squats, two bicep curls, one shoulder press. So we go three squats. One, two, three. Then you give me two hammer curls, palms in, racking. On the second one, big push overhead. Three squats, two curls. One press. Three, two, one. You ready, Rachel? Let's go. Let's do it. Let's go in three, two. Let's go. Three squats. So, down, up. Driving up to the middle of that foot. Knees track out towards those other three toes. Two curls, one. Rack it on the second one right into a big push. Push overhead. Take it down, back to three spots. Three, two. Your pace, your tempo. Two bicep curls. One, two, racket and push. Drive. Nice. Do it again. Three squats. Three squats. Big compound moves in this strength circuit, okay? Three minutes of strength. Two minutes. Of course. One minute. You got 10 seconds left. Come on. Three, two. Can you get through? One more big round. Two curls. One. One press and you're out. One press and you're out. Up, set it down. Rest for 20 seconds. Now you're giving me three split lunges. Two back rows, one clean squat. So just like we did the warm up. 1, 2, 3. Shorten your stance. 2 rows. 1, 2. Clean the weights up. Drop into the squat. Switch your lunge leg start. Left foot forward, right foot back. 3, 2. Let's go. 3, 2. Shorten the stance. Back row. Two rows. One. Now clean, squat, clean, squat. Switch your leg. Left foot back. 3, 2. 1. Shorten the stance. 2 rows. Pull, pull, Clean. Drop back to the right leg. Three lunges. Three, two. Shorten the stance. Two rows. Two rows. Pull, pull, clean, drop. Switch your leg. Left leg back. Three, two. Come on, finish here. Three or two rows, two rows. One. One clean squat and you're out. One clean squat and you're out. Done. Nice. Three Deadlift cleans. Two push, press. One. March. So I deadlift, clean for three. Then I did two push presses. Then I hold overhead and I march. March on the right first. Do the last second. Holding bananas. Three Deadlift cleans in three, two. Let's go down. Power up. Nice. Two, last. One. Hold at the top. Two. Push, press. Dip, drive. Dip. Hold. March on the right. Take it down. Back to deadlift. Clean. Deadlift, clean. Deadlift, clean. One more. Hold at the top. Two. Dip, drive. Dip, drive. Dip. Hold. March on the left. Switch it back to deadlift. Deadlift, clean. Deadlift, clean. Nice. You can drive. Let's go. Dip, drive, Hold, March. Finish. Other side. Deadlift, clean. Deadlift, clean. Two. Dip, drive. Two. Dip, drive. Let's go. Push. Push, march left. Set it down. That is your strength circuit and it Felt a little bit chaotic. Don't worry. You get two more stabs at it. Okay? Quick breather, on decor. Keep one heavy dumbbell with you, one weight with you. We go plank for a minute, on your back for a minute. 30 seconds. 20 seconds. 10 seconds. That's your intervals. 30 seconds, plank, dumbbell, drag. Right here. Kneeling or on your toes, okay? From there, take the jump out into the right hand. 20 seconds, push up and row. And then a 10 second, just all out, playing pole. Then you flip to your back side. With the weight or without it? You decide. One minute of plank. One minute. Say yes. Yes. You in range? Let's go. Let's do it. 30 seconds. Plank, dumbbell drag. Plank, dumbbell drag. You're there in three, two. Let's go. Pull that weight through underneath. You can be on your knees or on your toes. This is your core circuit. Two minutes of core. 30 seconds here. 20 seconds, push up, row, dumbbell only in the right hand. We'll switch the next time through. 10 second plank. Hold. Yes. You got 10 more seconds here, 10 more seconds here. Then the dumbbell finds the right hand. 1. Push up one row on the right. You're there in three, two. Let's go. Push up, row on the right. Set it down. Push up, row on the right. You're here for 20 seconds, guys. Push up. No breaks in the core circuit. No breaks in the course, okay? Come on. Yes, you can. Five more seconds. Then you hold the plank. Hold the plank in three, two. Just hold. Hold for 10. Nine, eight. You're flipping to your back option. Grab your dumbbell dumbbell overhead. In three, two. On your back, dumbbell, overhead. Leg lowers, back knee or straight leg? Lower. 30 seconds here, guys. 30 seconds here. Come on. From here, you're gonna hold the legs high, take the weight and reach it to the toes. We go 30 seconds lower abs. That's this. You got 10 more and then we go. 20 seconds upper abs. Come on. You're here for five. Four, three, two. Stay here. Now reach for the toes. Lower with control. Reach and lower. Neck and shoulders never rest. Constant tension on the upper abs. 30 seconds lower abs. 20 seconds upper abs. 10 seconds hollow rock. Hold. Everything's on fire. You're there in 3, 2. Lower the legs and hold. Hold for 10. 9, 8. This is it for core. You drop that weight, we go there. Cardio. And three, two. Set it down. Rest, recover. That's two minutes of core. No breaks. Effective, right? All right, quick breather. Grab a quick sip of water. Now you go one minute of cardio. One minute of cardio. 30 seconds on a move. 20 seconds on a move. 10 seconds. 30 seconds lateral shuffle. Just your body weight, okay? Shuffle, shuffle, hit. Shuffle, shuffle, hit. 20 seconds, burpees with me. Towel slams with Rachel. Last 10 seconds, lunge jumps with me. High knees with Rachel. Pick your option mirage. Doesn't matter. It's one minute of cardio. Giant step, right lateral shuffle left for 30 seconds. In three, two, let's go. Shuffle, shuffle, hit. Come on. Hit. Come on. Light on the toes, fast on the feet. Moving side to side like an athlete. You're an at home athlete today. Right here. Come on. Quickness, speed, agility. As you age, your nervous system, it loses power and speed. By doing this, you train your nervous system to not lose it. Come on. 10 seconds here. Burpees with knee. Okay? Towel slims with rage in three, two, let's go. 20 seconds, burpees with me. Come on. Yes you can. Yes, you can. One minute of recovery is on the other side. 10 seconds here. Then 10 seconds of lunge jumps or high knees in 3, 2, let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2. Recover burpees in the lunge jumps. Lindsay, dirty. That is a brutal. Holy bananas. One minute rest and recovery. How we feeling? Hands on knees. We found it. I love it. We got Isabel from Chile. People keep count. Commenting where they're from. I love it. Welcome new team member Kaylee. Excited to have you a part of Team NML. If you're curious about being part of Team ML, looks like hit the join button on our YouTube channel. 5.99amonth you get more live workouts just like this one. Early Access Live Q A. This month we're going live with a therapist who specializes in motherhood and mental health. I'm excited for that. Yeah. So important. We could all use a little bit of that overwhelm we get, right? We need a little pep talk. Talk. Guys, Those are your three circuits back to block one. Three minutes of strength, same moves. Three squats, two bicep curls, one shoulder press. 40 seconds on, 20 seconds off. One more big breath. One more big drink of water. That was like a practice round, right? You gotta practice round. Yeah. There's a lot going on in this format because your brain's so busy. Yeah. This format goes so fast, so quick and so busy. Now you know. Now you know. Now you know the moves. Can you do them better? Three squats, two bicep curls, one shoulder press. You're there in three, two. Let's go. Three squats, one. This is where you're gonna slow it down. It's strength, okay? Choose the pace. You can stick with two curls right into 1. Push up. Back to three squats, guys. 3. Take it at your pace. You can go slow and heavy. Come on. Catch your breath. This is strength. One, two. You're doing less reps, so can you go heavier? It's only two bicep curls. Can you grab those? Heavier weights than you would normally do. Two curls. One push. Ten more seconds here, guys. Ten more seconds. Three, two. Nice. Two curls. Come on. One. Present. You're out. One. Press and you're out. Push. Nice work. Rest for 23 split lunges. Right, two back rows. One clean squat. You know the moves. Can you do it better? Left foot forward, right leg back to start. Three split lunges. You're there in three, two. Let's go. Three, two, one. Shorten the stance. Two rows, row. Row. Clean, squat. Clean squat. Switch your leg. Left foot back. 3, 2. Shorten the stance. 2 rows. Pull. Elbow to hip. Elbow to hip. Squeeze, Clean. Drop. There it is. Step back. Right. Three, two, one. Two rows. Pull, pull. Clean squat. Power drop. Left foot and you're out. Come on. Finish the left side. Three, two, two. Two rows. Two rows. Pull, pull. Clean squat. Clean, squat. Rest for 20. Set them down. You should need this. Break. Three. Deadlift cleans. Deadlift, clean up. Two. Push, press, dip, drive, dip, drive. One overhead march. We start on the right, then we'll do the left. Grab your weights. You're on in three, two. Let's go. Deadlift, clean. Driving through the heels, standing straight up right into two pushes. Push, hold, march. Right. Set it down. Back to deadlift. Deadlift, clean. Deadlift, clean. One more right into two pushes. Push, push. Left side, left side. Set it down. Three deadlifts. Come on. Three, two, One, Two. Push, push, push. March on the right. Finish it off. One more time through, come on. Three, two, One, two. Push, push, push. March on the left and you're out. Down to one weight. Guys, one way. One way. Two minutes of core, plank, dumbbell pull through. Okay, Push up, row on the left. Plank. Hold. Hit your back. One minute of plank. One minute on your back. 30 seconds is where we start. Plank and drag, plank and drag. You're there in three, two. Let's go. 30 seconds. Plank and drag, plank and drag. Come on. 30 seconds here. Then that dumbbell comes over into just the left hand. One push up one row left. You can do this from your knees. You can do this from your toes. Yes, you can. You can do a plank for A minute. I know you can. You are so stinking strong. 10 more seconds. 10 more seconds, dumbbell. Find the left hand in 5, 4, 3, 2, 5. In the left hand, push up row. 1. Push up one row on the left. 1. Push up one row on the left. Come on. 20 seconds here. 20 seconds. Here it goes. Fast. You're already in the final. Five, let's go. You're holding. Plank in three, two. Hold your plank for 10. Nine, eight. Grab your weight, flip to your backside. Option dumbbell. Overhead in three, two. Let's go. Find your backside, leg lowers. 30 seconds. Three, two. Let's go. Alternate those legs. Hips stay square and stable. How far can you get your toes away from your face? Come on. Lower with control. Lift with control. Right here. 30 seconds low abs. Now we go. 20 seconds upper abs. You're there in five. Four, three, two. Hold the legs, upper body, reach for the toes. Lower with control. Reach and lower upper abs for 20 seconds. Hollow rock. Hold in 10. Come on. Yes, you can. That water break is on the other side. Earn it. Four. Three. Hold it in two. Lower the legs and hold for ten. Nine. Eight. You got this. Seven if you can. Six. Five. Four. Three. Two. You're out. Dumbbell down. Water up. Ready for one minute of cardio. One minute of cardio. Hair starting to stick underneath the armpits. How we doing? We got four bananas. Four bananas from someone so far. Where's all your energy from? I'm jealous. One cup of coffee down, guys. It's all pure, kind of. Just kidding. It's a good sleep from the creatine and a good cup of coffee in the morning. Good community here cheering you on. Right? Fun work day with the team to look forward to. All right. One minute of cardio. Just your body weight. 30 seconds, lateral shuffles. 20 second burpees or towel slams. 10 seconds, lunge jumps or high knees. Pick your level, giant step, right. 30 seconds, lateral shuffles in three, two. Let's go. This is your chance to push your heart rate. Your heart is a muscle, just like your biceps, your quads. You need to use it to make it stronger. Push that heart rate. Let's go. Come on. Come on. Heart disease is the number one killer of women. Did you know that? Come on. Not you, not you. Let's go. 10 seconds here. Transition to burpees or towel slams. Burpees or towel slams. In five, four, three, two. Let's go. Burpees or toe slam. One minute or. Sorry. 20 seconds. One minute, everyone said. Oh, no. That would be brutal. 10 more seconds. Here. And then we go lunch jump. Come on, come on. Five, four, three, two, jump for 10. Nine, eight, seven, six, five, four, three, two, one. Good job. Nice work, Bananas. What workout was it where you said, like, we were outside at the end, you're like, let's do 100 seconds of burpees to finish. Metcon. Metcon. Metcon. Day 10. That's actually a long time. Oh, my goodness. It's been a long time. I feel like I'm dying now. How you feeling, Rach? Sweaty. I'm tired. You get the HIIT setting now, right? Yeah. You get the hit setting. Okay. Yes. You can always come back and do these. They stay live. It's true. Hannah says the NML energy is contagious. Right. You show up today, we're just going to give you a little bit. Give you a little bit. You got to earn it, right? Endorphins. Happy people get endorphins or no. What? Something's from, like, Legally Blonde. Like, yeah, they don't kill their husbands. Yeah, like, people who work out are happy they don't kill their husbands. But you can't say that on the Internet. No, I. Okay. All right, you guys, this is your third and final set through all three circuits. So now you know the moves. How can you possibly do them a little bit better? Is it heavier weights on the strength circuit? Okay. Is it quicker tempo? Is it doing the planks and push ups from your toes? What is it that is going to get you 1% better in this third and final round? Yes. Find that thing and go for it. We start on strength. Three squats, two bicep curls. One press. Last time you do these moves. Give it your best. Last time you're gonna do this, guys. Right here. Grab your weights. Three squats, two hammer curls. One press. You're there in three, two. Let's go. Squat for three, two, one. Two curls. Two curls. One. Hold it at the top and push. Nice. Back to squats. Here we go. Three, two, one. Two, girls. Two curls. Come on. Hold it at the top. Hold it at the top and punch, punch overhead. Lock it out. Nice driving through those heels. Stand tall. Nice. Get the elbows off the body. On the bicep curls. Big push overhead. Lock it out. One more time through, guys. One more time. Three squats. Nice. Last one. Two curls. Two curls. Last press and you're out. Last push and you're out. Push. Set them down. Rest, Recover, rest for 20. Three split lunges, two back rows, one clean squat. We get through four total, two per side. Yes. Here we Go. Grab your weight. Left foot forward, right foot back. Three lunges in three, two. Let's go. Three, two, one. Two rows. Two rows, pull. Clean squat. Clean squat. These are big compound moves. Step the left foot back. You're not getting through a ton of reps, so this is a good chance to challenge your weight. Two rows, pull, pull. Come on, clean squat. One more each way. One more each way. Three on the right. Three, two. Oh, one. Two rows. Two rows. Pull, pull. Clean spot, clean spot. Drop, drop. Nice finish on the left. Three, two, one. Two rows. Two rows. Pull, Pull. Clean squat. Clean squat. Nice. You're out. Send them down. Rest for 23 deadlift cleans. 2. Push, press 1 overhead. March. March on the right first. Come on. Same thing. Get through it four times. Grab your weight. We go in three, two. Let's go. Hips go back. Drive them forward for the power. 1, 2, 3, 2, push. 1, 2. Hold it here. March. Switch. Back to deadlift. 1, 2, 2. Push. Press. Come on. Push, push, pull. March on the latch. Nice. Back to deadlift. Come on. Finish. Strength. Strong. Finish it, guys. Two pushes. March on the right. Finish on the left and you're out. Come on. Three, two, two pushes. Two pushes. One, two, hold. March. Left. Set it down. You're out. One way. Down to the mat. Your tongue with strength. Why did that strength train raise my heart rate so much? Because you're using all the muscles. You're pushing overhead. All right, here we go. One minute in the plank. One minute on your back. Two minutes total of core finish. Core, plank drag. Plank drag. 30 seconds in three, two. Let's go. Pull it through, pull it through. Come on. 30 seconds of plank drags. Can you take these 30 seconds from your toes? Maybe you add an incline. Come on. Yes, you can. Nice. Neutral spine. Gazes in front of you. No floppy necks. There it is. Nice. You're gonna push up and alternate the row each time. Push up, row right. Push up, row left. That's where you go. In 3, 2. Doesn't matter which hand it's in. Push up and row. Set it down. Switch. Push up and row. Put it down. Switch. Push up and row. Put it down. Switch. Push up and row. We're holding. Plank in 5, 4, 3, 2. Hold for 10. 9, 8, 8. You got this on your back. Option weight overhead in three, two. On your back, leg lowers. Find it. Thirty seconds. Three, two, go. Lower and lower. Straighter the leg. Harder it is. How far can you get those toes away from your body? Come on. Right here. 30 seconds for the low ABs, then we go 20 seconds. You give me a half. Crunch up, reach for the toes, up your abs. You're there in five, four, three, two. Here we go. Upper abs, reach, reach. You exhale as you reach for the toes. Inhale down, exhale, lift. Inhale down, exhale, lift. Come on. Ten more seconds. Then you lower the legs and hold for 10. Let's go. 4, 3, 2. Lower, hold for 10. 9, 8. You got this. 7. Stay with it. 6, 5, 4, 3, 2. You're out. Rest and recover. Core is done. Weights are down. One minute of cardio, team, one minute of cardio. All right, And I'm going to tell you what your bonus move is, because I like to know. Can I give it all I got right here or do I have to save a little bit? You give me all you got for the cardio right here. Your bonus move is our members challenge, which today is 30 hip thrusts. We're going to do 30 dumbbell glute bridges. So at the end of this, one minute cardio, you lay on your back and you give me 30 bridges. So I want to see your best push right here. One minute of cardio, one minute of cardio, 30 glute bridges. That's it. No other surprises. Are you in, Rachel? Let's do it. Let's finish it. Can we get to five bananas on the live scale. Can we get to five right here? Lateral shuffles. 30 seconds, burpees or towel flares. 20 seconds, lunge jumps or high knees for 10. You're there in three, two. Let's go, let's go. Shuffle, shuffle, hit. Come on. 30 seconds of shuffle. 30 seconds of shuffles. This is your cardio push. It's one minute. Come on, add some intensity. Challenge yourself today. Make yourself that 1% better every single day. Right here, right here. Come on. What would it look like if I said 10 more seconds to shuffle? 10 more seconds of shuffles, then burpees with me. Towel slams with Rachel in three, two, let's go. 20 seconds. Come on. Yes, you can. Yes, you can. Push it right here. Come on. 10 more seconds. 10 more seconds, then lunge jumps your high knees in 3, 2, let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Nice work. We did it. 30 minute full body circuit. What'd you think of the new 3, 2, 1 format? We love hearing from you in the comments. Can't catch my breath. All right, members challenge. If you're part of our YouTube membership community, we give you a daily challenge. Okay? Need a calendar to follow every month. Today's challenge is 30 hip thrusts. We don't have a bench, so we're gonna do 30 dumbbell glute bridges. Lay a weight across your hips if you want. Heels are tight to the butt. Knees in line with my hips. Lift and hover for 30 reps. In 3, 2. Let's go. 30. Come on. Nice work. Squeeze at the top. Lower control. Squeeze, lower. Your butt never hits the mat. I want taunts and tension on those glutes. Yes. Nice work, team. Come on. Right here. This is 10 down, 20 to go. Push and hover. Push and hover up. Nice. Give me that one second. Hold the top each time. Squeeze. Nice. Squeeze. Awesome job. You're almost there. Yes. You can keep going right here. Nice. This one. March 20. 10 more. 10 more. Go. 10. You got it. 9. We're gonna hold at the top. 8. Nice. 7. 10 second hold at the top. In 6. 5. Finish strong. 4. Good to be fiery. 3. Two, left one. Last one. Just hold, hold, hold, hold for 10. 9. Do you feel those glutes and hamstrings? Yes. You should. Come on. Final five. Four, Three, two. Lower control. You're out. Yes. Team. We did it. Right to go in high five. We're stretching it out. We're going to stay right here on the mat. Take a nice long body stretch. Big inhale through your nose. Big open mouth. Exhale. Do it again. Big inhale, big open mouth. Exhale. I love it. Pull the right knee in towards the chest. Pull it slightly out towards that right armpit. Bring it back to center. Climb up the leg. Option to point and flex or roll that ankle. Nice stretching through that hamstring. All those deadlifts. There it is. Nice. Pull the knee to the chest. Glide it across the body. Right shoulder stays connected to the mat. Spinal twist. Nice. Switch it out. Other side. Left knee. Pause in towards that left armpit. Pull it out, bring it up, send it long. Option to point or flex or roll it. Nice. Can you pull that knee a little bit closer to that face? Nice. Bend the knee, Pick it across the bottom. Left shoulder stays connected to the mat. Spinal twist. Feels good. Yes. Awesome job. Cross the ankles. Roll up. Set the feet on the mat. Knees bent at 90 degrees. Fingertips face my butt. Reverse tabletop. Let the neck and shoulders hang heavy. Spread the chest muscles apart. Yes. Opening up the chest, the shoulders. There it is. Set it back down. Now round out through the back, reaching those palms away from the body. Nice. Back to center. Right here. Butterfly stretch. Soles. The feet come to touch. Roll the shoulders down and back. Sitting up on your sit bones. Drop the knees towards the mat. Sit up nice and tall, stretching through those inner thighs and hips. Open them up. You guys did it. Thanks so much for being here and sweating with us live. Always. So much more fun. So much more fun. So much more fun to do a live workout with you guys. The motivation is awesome. Way to go, right? Happy being excited. Happy Thursday. Okay, you guys, we got an awesome couple weeks coming up for you. A couple announcements. One I want to give a thanks again to now for sponsoring this workout. If you want to learn more about my creatine journey, go to nursewithlove.com, type in creatine. You'll find my full review there. Otherwise, if you're on Instagram, comment now on this post, I'll give you a link to my creatine and a discount code. If you're on YouTube, check out the description below. I've got a link for you and a discount code in the description below. All right, special thanks to now and then. We're in the middle of doing strong 20. It's back to school season. My go to 20 minute workouts. We're on week one. We're going to start week two next week. Okay. You can always stay in the know by getting on our email list nurseryblove.com backslash subscribe. And then we have a new two week fall challenge that drops for you guys next week. Week. It's going to drop next week, but we're not going to start it until Monday 16th September, letting everyone get back in the flow of back to school. And then we're dropping a new two week fall challenge. And the good news is we partnered with my friends, Real Food Dietitian. They're going to drop a meal plan that goes with it. So you got a free meal plan and you got a free workout plan to crush the remainder of September with. I'm so pumped for it. If you're part of our YouTube community, if you hit that join button, you're part of our membership, right? We have something special for you guys too. We're going to be live again. Another live workout. Strength and kickboxing. You guys asked for it. Strength and kickboxing. It's going to happen on 9, 10. Mark your calendars. 9, 10, September 10th. And then on September 16th, it's a Monday. We have that live Q and A with the experienced motherhood, a therapist that's going to talk about motherhood and mental health. So that's all coming for our YouTube community members. If you Want to learn more about that? Hit the join button on our YouTube channel. Get Plugged in with us. We'd love to have you become part of our community and and get to do more live workouts just like this one with you guys. All right, that's all the announcements I got. Oh, we did have a winner today. We're giving away a 250 gift card to now so you can get that creatine for 100% free. Our winner, Kelly Marlo. Kelly Marlo, we sent an email out this morning. Kelly Marlo, shoot us back an email. We're gonna get you a $250 gift card to Now Foods.com Lucky you, Kelly. Thanks so much for being here, you guys. Appreciate you. Hope you're all having a great day. Have a great day on Instagram. I'm gonna shut it down right here. Have a great day, you guys. Awesome job. Nice work on YouTube. We got to five bananas. Jennifer says she's giving me five. Jessica's giving me four bananas. Jenna's giving me five bananas with four fire. Five fire emojis. That's a good one. Awesome job, Carla. Thank you, Marina. Thank you, Jessica. No matter what mood or motivation your lives, always the highlight of my day. I love that. I highlight of my day today too. Highlight of my day. Holy bananas. Right? I feel that. Yes. Nice. Oh, happy birthday, Ashley. It was your happy birthday workout. I love it. Happy birthday, Ashley. So, so glad you decided to sweat with us. Nice. This format makes it easier to go heavy. Yes. It's a great format to try and go heavier with. Loved the new 3, 2, 1 format. I like it, Cheyenne. Nice. We always love the feedback. Let us know. Let us know. Since I'm doing burpees and Rachel does towel slams. Does that make it your favorite? Are burpees my favorite? I. I do. I don't mind a good burpee. I got a little bit of that crazy gene in me. I kind of like a good burpee. Yes. Awesome. Nice work, you guys. Thank you so much for showing up and sweating with us. So glad to have you here. Appreciate it. Welcome, new member Megan. We're excited to have you with us. You get to sweat with us again live on 9 10. We'll see you back for strength and kickboxing for that member's workout. Awesome job. You guys. Have an awesome rest of your day.