35-Minute Chest and Back Workout At Home (HIITStrong 35, Day 1)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 35 minute chest, back and core workout. This is part of our hit strong 35 program, and we're focusing on the upper body today. And I'm bringing Rachel into these workouts. You guys. So we have an option for everybody. If you want to scale it up, you're with me. Holding plank. If you want to scale it down, you're with Rachel. Option to add an incline. That's why we have this bench here. Rachel's going to be adding an incline to some of the exercises, showing you how you can modify everything and make it work for you. And this is high intensity strength training, which means we got dumbbells with us. I got 15s and 20s. Rachel's got 15s and 10s. Grab what you have. Use them. You want to go heavy. We're fatiguing the two largest muscle groups in your upper body, your chest and your back. Your workout looks like this. You have three circuits. Each circuit has three exercises. Two strength training exercises, which you do for 45 seconds of work, 15 seconds of rest. One cardio burnout move, which you do for 30 seconds of work. 30 seconds of rest, repeated times three. And that's your workout. Ready to do this thing, Rachel? I'm so ready. Let's get it. So ready. We are going to start with an awesome mobility routine. We made these workouts 35 minutes a piece, so we could give you good mobility moves. We'll actually go this way. We're going to start in a quadruped position. You're coming down to all fours, shoulders stacked over wrists, hips over knees. We're going to give me some cat cows where you drop the belly, lift the chin, and then tuck the pelvis under spine up towards the ceiling, tuck the chin. We're doing a couple cat cows to start this workout, because throughout this workout, you're going to hear me talk about maintaining a neutral spine, a nice flat back to the mat, or a nice flat back in a plank position. When you're doing a row, I want you to be able to find your spine in space right here. Okay? So each time, curve it out, come to neutral. Feel what that feels like. Feel what it feels like to have an anterior tilt. You don't want that. Come back to neutral. That's what you want. Push it up. You don't want this in planks either. We want that nice neutral spine. Give me one more big rotation. All the way down, all the way up, come back, find that neutral Position a nice neutral spine. Awesome. I'm going to come back to face you so you can see. Take your forearms down to the mat. Elbows to your knees. Toes are tucked under. I'm sitting back right here. Take your right hand. Wrap it around your left rib cage. Big inhale, Chest expands. Big exhale. Blow out through the mouth. Open gaze follows shoulder up towards the ceiling. It's not going to get too far here. Drive this opposite elbow into the ground. Big inhale, big exhale. Can you open a little bit farther? We're going to find the full range of motion right here. Thoracic spine rotation. One more. Big inhale, big exhale. Bring it back down to center. Replant other elbow to the ground. Right elbow to the ground. Left elbow finds right ribcage. Big inhale, Chest expands. Big exhale through the mouth. Open it up. Gaze, follow shoulder. Rotate. You're not going to get too far, right? Big inhale, big exhale. Can you open up a little bit more? First rotation, you find a neurological block. And then the next two breaths. Big inhale, big exhale, you find your full joint range of motion. Nice. Bring it back to center. Awesome job. From here, you're going to give me a low lunge. Right foot goes outside. Right hand back, knee is on the ground. Toe tucked up under right shoulder sweep. Right, rotate back, open, rotate, tap. So rotating, opening up the chest, the shoulders. Nice stretching through those hip flexors. Rotate, open, rotate back. Mobility is taking our joints through the full range of motion. With control, right? We lose mobility every single day. These workouts are going to bring mobility back. That means you can do better push ups, better chest presses, better dumbbell rows. One more right here. Back to center. Switch it out. Other side. Right knee back. Left foot up. Left hand shoulder sweep. Open, open and bring it back. Nice work. Working on that. Full range of motion. Gaze is always going to follow fingertips. You're getting cervical rotation. That's my neck, my shoulders, my spine. Thoracic rotation, opening up chest, shoulders. All good stuff. Stuff we should be doing more of every day. Two more right here. You got it. One more. Open it up. Nice. Take it back. From here, you're going to find a bear crawl position. Bear crawl. We'll go back to this way so you can see. Tuck the toes under right here. Shoulders stay stacked over wrist. Knees hover 1 inch off the mat. Option A, hold here. Option B, add a row, row right, row left, row right. We're gonna fire up those quads. Fire up that core right here, that neutral spine we were talking About. It's right here. Pull that elbow to rib cage. Elbow to rib cage. Nice. Right here. Four. You got it. Come on. Three. Stay with it. Nice work. Two. Yes. Yes. Let's go. One more. Right there. Push it up and back down, dog. Nice little shake and pedal down, dog. Right. Pressing the chest towards the thighs. Right here. Pedal out the feet. Got my necklace in my face. Okay, we're gonna go down dog to bear crawl. Drop the knees down, dog to bear. Down dog to bear. Two more down dog, Bear. Hold your bear right here. Hold your bear. Option. Drops the knees. Option. Drop back to plank. Push up, pop back into bear. Push up. Down dog. Down dog. Bear. Push up, bear. Down dog. Bear. Push up bear. This is just a warm up, right? That means it's gonna be a good workout. Come on. You got it. Yes, you can. You can always drop to your knees for those push ups if you need to. You got one more down dog. Bear. Push up, bear. Whoo. Step back. Find a high plank. Hold it here. Just hold that plank. Find that nice neutral spine. Think about pulling your toes towards the heels of your hands for 8, 7, 6. You got it. Slow burpee walk. INS in 4, 3, 2, and 1. Plant the right foot, the left foot. Stand up. Hands to the mat. Step back. Other foot. Give me the left foot, then the right foot. Stand up. Take it down. Step back. Step back. It's right. Left. Stand up. Switch that lead foot every time. You got it. Right here. Nice work. Big up. Two more. Two more. Let's go. Finish it in. Pin. Last one. We're gonna hold it high. Hold it high. Nice. Right here. Hold it high. Let's go for jacks. Jacket, jacket. Rachel's got you with the taps. Low impactor, high impact. You're jacking it up right here. Nice work, nice work. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Hold here. Big reach up. Pull down. Push up. Pull down. Push up. Four. Nice. Three, two and one. Let's find that hinge position. Hinge position. Push those hips back load through the legs. Right here. Row and pull. Nice. Pull. Nice. Squeeze. Nice wide base. You got it right here. Pull for four. Just getting those movements. Ready? Nice. Two more. One and two. You ready? Last move of your warm up. Grab your towel. If you got one. You don't need it. It's a towel. Slam. Big reach up to the toes. Slam it down. Reach, slam. You're pulling down through your lap, through your shoulders. Make it big. Make it powerful. This is it for the warmup. Eight. Come on. Seven. You got it. Six. Whoo. Nice. Here we go. Four, three, two, and one. Nice work. If that's your warm up, we're gonna give this workout a 3 of 5 on the banana scale for holy bananas. Okay, first circuit, chest. You're gonna get chest and back, emphasis on the chest. Two exercises that are your strength. Push up to bear crawl row. So I'm grabbing my dumbbells. I'm gonna start. I'll try twenties, two push ups, two bear crawl rows. Rachel's heading over to the step. I start in push up position. I do two push ups. One, two, step in or hop into bear crawl. Row and row. Those knees are hovering just off the mat. Rachel's taking it up to an incline. Bring the ground closer to you. Makes it easier. Okay, I'll show you your next move on your break. You're doing this for 45 seconds of work. You in, Rachel? Let's do it. Let's do it. Two push ups, two bear crawl rows. We go there in three, two. Let's go. Let's go. Push up. Push up. Nice. Step or jump to bear crawl. Row, row. Chest and back. Two largest muscle groups in your upper body. Putting them together right here. This specific circuit is focusing on chest, so we'll do just a chest exercise. Next, we're warming them both up to start with. These are all timed intervals. That means you work at your pace, your tempo. You got that nice neutral spine the entire time, right? You got it. Come on, let's go. Dig in. Right here. Come on. Yes, you can. 10 more seconds. 10 more seconds. Whoo. Those push ups already getting hard for me. Come on. Five, four, three, two, and one. Whoo. Up and over we go. Narrow chest press. I'm gonna keep my 20s to start with. On your back side. On your back side. You can come back, Rachel. Right here on your back. Nice dumbbells together. Narrow chest press. Diamond press. Down, up we go in three, two. Let's go. Down, up, inhale, down. Exhale, push. It is a diamond chest press. Weights are touching. Working all those push muscles, right? That would be my chest, my shoulders, my triceps. But mainly focusing on my chest here. External cue. There's a marshmallow behind my back. Think about squishing that marshmallow into the floor. Internal cue. Rib cage is pulled down. You got it. Big exhale pushes you up. Inhale down. Big exhale push. Come on. You got it. Let me check that timer. 10 more seconds. Stay in it. Right here. Finish. Come on. You got 5, 4, 3, 2, and 1. Awesome job. You're out. Dumbbells are down. Your cardio move. Hand release. High 10. You're doing it for 30 seconds. It looks like this all the way down. Hook. High ten. Rachel's gonna. You can do it. You can do it from this set. 30 seconds in three, two. Let's go. Plank. Chest to the floor. Up. Nice. Plank. Check to the floor. Up. If you want to add that hand release, I release my hands from the mat. Nice. It's 30 seconds. It's 30 seconds. Yes, you can. Come on, stay with me. Chest to the floor. Pop up. Give me that full overhead extension at the top. You got it. You got it. Come on. What would it look like If I said 5, 4, 3, 2, 1. 30 seconds to recover. Whoo. All right, that's circuit one. You get three more. Two more stabs at it. We do it three times. Grab a quick sip. Two push ups, two bear crawl rows. Two push ups, two bear crawl rolls. Whoo. Breathe it out. You got 15 seconds of rest. Two push ups, two bear crawl rows. Okay, second time, and you take to an incline. You do that. Ready, Rach? We go in 3, 2. Let's go. 45 seconds of work is no joke. Elbows fall back towards my body. On those push ups, you can step into that bear crawl. You can jump into that bear crawl. Nice. You can step back option. You can drop some knees when you need to from the ground, but that's going to disengage that core a little bit. Nice. Which is why Rachel add the incline. Let me show you from my knees. Keeping the toes tucked under will help engage that core. Nice. You got it. Step back. Knees or toes? Come on. You got it, you got it. Let's go. I might be joining you on that bench here, Rachel. Whoo. Come on. You got five, four, three, two, and one. Whoo. That is tough stuff. Drop it down to my 15s. Chest fly. Chest fly. We're switching out your chest exercise. Instead of a narrow press, get a chest fly back is connected to the mat. Squish the marshmallow, open in a dark soften and arc, softening the elbows. We're going three, two. Let's go. Open in an arc. Soft bend in the elbows. Exhale pulls it up. Inhale, slow. Control down. Exhale pulls it up. Inhale, slow. Control down. Exhale pulls it up. You got it. One rep at a time. Chest stays puffed out. Think about spreading those chest muscles apart. Pull them together. Nice. You got it. You got it. It's one at a time. Like I said, this is a Chest heavy circuit. How's your chest feeling, Rach? Yeah, what a way to start, lynn. Go on. 10 seconds here. 10 seconds. It's getting spicy right away up in here. Come on, finish it. You got 5, 4, 3, 2, and 1. Dumbbells down. Rest for 15 seconds. Hand release, high 10. Option take it to an incline, omit the hand release, give me a push up. That's what Rachel has. Option with me. Hand release from the ground, high 10. Show me both your hands. We go in three, two. Let's go. Lower chest to the ground. Oops, I forgot my hand release right there. Hand release. Hands come off the mat, squeezing. So I'm hitting anterior chain, front side of the body on the way down. That hand release gives me the posterior chain, the backside of my body. Pop up high fives right there. High tens. Because you're showing me both hands. Come on, it's only 30 seconds. Yes, it is. It's only 30 seconds. What do you got for me today? Come on, finish it. Five, four, three, two and one. Whoa. Push it back. Rest for 30. Nice work, you guys. One more set. One more set. Grab a quick sip. Rest recovery. Going up to the bench with Rachel. Set. Three, two push ups. Two rows. Two push ups. Two rows. Got room for me up here, Rach? Yeah, push ups. Never been good at them. But you know what? I keep doing them because they get results. We go in three, two. Let's go. Two push ups. Step into bear crawl. Two rows. Come on. Step back. Two push ups. Have we been doing two push ups this whole time? Oh, yeah. Have you only been doing one? I've only been doing one. Oh, now we know. Now we know who's cheating today. Come on. Just kidding. Making it work, you know? Making it work. I love it. I love it. You do? You come on. Right here. Come on. One at a time. You know, as a trainer, you have to pick moves that get results, and that is push ups. As a person, I don't want to do them. I'm just gonna be honest. 5, 4, 3, 2, 1. Whoo. Struggle bus. We put them together. I'm going down to my 15s. One Diamond Press, one chest fly. Dumbbells are touching, right? One diamond press one chest fly. Put it together. We go in three. You ready, Rach? Two. Let's go. Diamond press. Down, up. Open, close. Come on, you guys. Finish off the chest right here. I wish I could say you didn't have any more chest exercises after this. That would kind of. Kind of be false. It's okay. I don't Want to know? Don't tell me about it. No, just do your best. You forget the rest. I will tell you. You have a one minute core burnout coming. You have a one minute core burnout. Open, close. Nice work. Down, up. Open, close. Come on. Stick with this move. Finish it. You're in the final. 5, 4, 3, 2, and 1. No dumbbells. Hand release, high 10. For the last time, it's only 30 seconds. Say, yes, I can. Right here. Come on. Yes, I can. Yes, I can. It's only 30 seconds. Hand released, high 10. You get a 30 second break. Yes. We go in three, two. Find that plank. Let's go. Chest to the floor. Release the hands. Pop or step up. Show me the hands. Nice. Take it down. Release the hands. Show me the hands. Come on. 30 seconds. This is high intensity strength training right here. Raising your heart rate. Finding muscle fatigue in the chest. Do you feel it? I do. Whoa. Come on. What would it look like If I said 5, 4, 3? Oh, I lied. 5, 4, 3, 2, 1. I'm so sorry. I'm so sorry. That is me. Good job, Lynn. Nice work. Rest, rest. Grab water. Grab water. Okay. That's so mean. I lost my timer. Okay, I'm taking one dumbbell right here. Find what we call, like, a dead bug. Position. Knees elevated. 90 degree bend. Closer my knees are to my chest. Past my hip flexor. Easier it will be. Farther my knees are from my chest. Harder it will be, the more I have to. Squish the marshmallow. Yes, Squish the marshmallow. Hold the dumbbell right here. Vertically. I'm going to lower. Side, elbow to the mat. Up. Elbow to the mat. That elbow falls wide. Up, down. It's one minute. It starts now. Let's go. Down, up, down, up. Chest, core, right here. Are you squishing that marshmallow? If you're like, I got this. Come on, Lindsey. Give me something a little harder. Kick out one leg. Down, up, down. Bring it in. Kick out the other leg. Down, up, down. As I lower that weight, I'm trying not to let the opposing hip hop off the ground. Feel like I got that? You know what's next? Two legs out, down, hook, down, up. The closer my legs get to the ground, the harder it's gonna be. Come on. Trying to work on not letting any domain or coning come into that midsection. Squish that marshmallow. Pull that rib cage in. Come on. What would it look like if I said ten, nine, eight. You got it. Seven. Keep those hips on that mat. Final five, Four, three, two, and you're out. Nice work. Grab some water. Circuit one in the books. Giving that chest a tiny little reprieve as we move on to back focus. Okay, back focus. We're going to start on the ground with a single arm row. I'm going to move to standing. Two reverse grip rows and then two chest flies. I'm gonna start with a 20 pounder. Let's go 20 pound dumbbell in my right hand. Okay, Find a quadruped position. Option A. Stay here. Row and tap. Row and tap. Nice. Take a nice wide base with your knees. Dumbbell should actually be inside that right knee. Row and tap. Okay, this is option A. Rachel's gonna show you that. Option B. I'll show you a bird dog. Okay, right knee lines up with my right arm. Left leg shoots back row and down. Now the dumbbells outside my right knee. Okay, Rachel, dumbbell inside her right knee. Me outside my left knee or right knee. Right arm, Single arm rows, 45 seconds. You in? You in? Rach, let's go. Three, two, one. This is going to be advanced core engagement. I want to make sure that left leg is shooting straight behind me. Foot is flexed. Nice. Single arm row. Now, if you got that bench that's sitting there, you could always go to that bench. Right. I'm going to get a longer protraction way down. Pulling just where the elbow meets the rib cage. Squeeze and hold for a moment. Control it back down. Lift. Squeeze and hold. Lower down. It's about lowering or pulling up with control. Lowering down with control is actually more important. Can you lower down with control? 10 seconds here. Choose a weight that's heavy. You're focusing on one side of the body at a time. Choose. Choose a weight that's heavy. 5, 4, 3, 2 and 1. Nice. We're coming up to a standing position. I'm grabbing two dumbbells. I'm gonna go 15s. Hinge it over right here. Two reverse grip rows. Row. Row. Palms stay facing out. Stand up. Chest fly. Chest fly. Bringing that chest back in. Chest and back. Hinge it over. We go in three, two. Let's go. Two rows, Row, row. Come up to standing. Fly, Fly. Back to hinge. Hinge. Row, row. Up to standing. Fly. Fly. Nice work. Palms are out facing us the entire time. Soften the knees. Spread that floor apart. Engage the core every time you exhale. Today, an opportunity to work those deep transverse abdominals, those muscles that hold you together as your arms move across your body. Pull. You got it. Pull. Nice. Stand up. Come on. In the final Five, four, three. Let's get two more rows. Row and row. Nice work, you guys. Cardio towel slams like we did in the warm up. Find a towel. If you don't have one, just use your body weight. You're gonna go up, slam it down. Can you get all the way up to the toes? Big overhead reach, laterals. We go 30 seconds in three, two. Let's go. Toes. Slam it, slam it. Come on. High intensity strength right here. Pull those back muscles down. Pull, down, pull, pull. Come on, put something into that towel. Slam, slam it, slam it. Let's go. Power intensity right here. Come on. Ha ha. Let's go. Finish it. You got it. It's only 30 seconds. You go 5, 4, 3, 2, 1. Rest. Recover. Love that move. You guys know as we age. Strength, power, speed, agility. What do you think you lose first pop quiz. No. Power, speed, agility. You lose that before you lose your strength. Don't use it, you lose it. Come on. Back to the ground, Dumbbell, left hand. Rachel, dumbbell between your knees. Lindsay, dumbbell outside that. Left knee. Left knee on the ground. Right leg kicks back. We go in three, two. Single arm. Row, Row. Catch that breath. Strength training right here. To catch the breath. I know, Rachel. I thought it was strength too. Yes, muscle loss. But actually we lose our power, our speed and our agility. So if you don't use it, you lose it. Right? Nice. Strength training is so important. But if you want to stay powerful, that functional training, you got to add that power and that speed into your training. That's what you get here. You're getting it all. Endurance, strength, power, speed, agility, balance, coordination. Virtually. We're training like athletes. That's what we're doing. 5, 4, 3, 2, 1. It's my favorite way to train. Train like an athlete. Whether you were one or you weren't, you're gonna be one today. Two. Reverse grip rows. Two. Standing chest, flies. Ready, Palm, face me. Shoulders are packed down and back hinge forward two rows in three, two. Let's go. Row, row. Stand up. Fly, fly. Hinge it back over. Here we go, two rows. Nice. Stand up opposite pinky, opposite shoulder. Opposite pinky, opposite shoulder. Palms stay up towards the ceiling. You got it. Nice. Putting the chest and the back together right here. Hinge, row, row. Nice. Stand, fly and fly. Nice. Keep that core nice and tight. Keep that ribcage pulled down. Ten more seconds. Right here. Fly, fly. Come on. Five seconds. Five, four, three, two. You're out. Woo. Towel slams. You get to do them again. Aren't you lucky I love when we get to repeat my favorite moves. That's what this is right here. And it's only 30 seconds. You ready? Make it big. Give me that big slam in 3, 2. Let's go to the toes. Drive it, drive it. Come on. Boom. Throw that towel on the ground with some power and intensity, using your back. Right here. Pull down. These are my lats right here. Slam it, slam it. Come on. Yes, you can. Halfway. You got it. Let's go. Nice work. 10 seconds here. Finish it. Come on. Final five. Four, three, two, one. Whoo. Rest for 30. One more time through set two. You ready, rage? One more time. Quick sip of water. Plank and row. No more single arm rows. Plank and row. Try and bust out the heavies. Plank and row. Rachel's gonna do double row from the knees. I'm gonna take it to a plank. Yes. We go in three. Set it up. Nice wide base. Two, one. Taking a wide base with my feet. Keep those hips square and stable to the ground. Rachel's keeping knees on the ground for stability. We're focusing on the back. Pull up, control down. Pull up, control down. Elbow meets rib cage. Pull the elbow back towards the hip. Like, think about pulling from the elbow versus pulling from the wrist. You got it. Last time on these rows right here. Come on. Chest, back, and core. This is back and core right here. You got it. 15 seconds. Yes, you can stay in it. Whoo. We're down to 10, nine, eight. You got it. Yes, you can. Come on, finish it. Five, four, three, two, and one. Whoo. Awesome job, you guys. Let's go. Grab the double weights. Two bent over rows, two standing chest flies. Come on, Finish this circuit. Hinge it over palms. Face me. Two rows, two flies. We go in three, two. Let's go. Row, Row. Stand up. Fly and fly. Strength training. That raises your heart rate. That's what this is. High intensity. That means you're fighting. You're fighting for those reps. Strength training is harder when your heart rates higher. Got to get more oxygen to those muscles, right? Breath work is so important. Big exhale to pull that weight up. That also helps keep that core connected and turned on. That's fine. Neutral right. Row. Come on, row. You got 10 seconds here. Finish it. Let's go. Finish it. Come on. 5, 4, 3, 2. Finish the chest fly and you're out. Nice work. Towel slams for the final time. Towel slams for the final time. Whoo. You ready? You ready? That break is coming for you. Let's go. We go in three, two. Let's go. 30 seconds. Come on, make it big. It's the last time you're gonna do it. First set, you get to know it. Third set, you do it better. Or second thing, do better. Third set, you master it, you crush it. Come on, let's go. It's only 30 seconds. Make it count. Halfway. Come on. You should be breathing out of that mouth. Let's go. Finish it right here. 5, 4, 3, 2, 1. Rest. Recover. Grab some water. Whoa. Nice work, Rach. All right, guys. We're skipping our core burnout because we're going directly into what I call circuit three, the burnout round. It is two moves dirty 30. 30 seconds of work, followed by 15 seconds of rest. And it's gonna burn. I'm just gonna be honest with you. I'm just gonna call it what it is. You're gonna take the dumbbell, one dumbbell in your right hand. You're gonna bring it down to the ground. Rachel's gonna be on the incline. You're gonna step or jump back. You're gonna give me one push up, pop up one row. One pushup, one row. When I come into this row, my feet hop outside the dumbbell. The elbow or the. The dumbbell is inside that right knee. I row right here, set it back down. One pushup, one row. We stay on the right side for 30 seconds of work. You get a 15 rest, we go to the other side. 1, 2, 3, 4. That's it. Say it. Say, yes, I can. Come on. This is high intensity strength training. You in race? Yeah. Let's see. It's gonna fly. It's gonna fly. It's gonna fly, right? It's gonna fly. Push ups always fly. They always fly. Put that dumbbell on the right side. One push up. One hop up row. We go, 30 seconds. You ready? We go in three. I'm gonna come over here, so you make sure we got room. Three, two. Let's go. 30 seconds. Step or jump back. One push up step the feet wide. One row. Come on. It's one push up in one row. You choose your pace. You choose your tempo. It is your 30 seconds today. What do you got for me? Come on. One and one. Chest and back. The burnout round. You finish it right here. Come on. 10 seconds. 10 seconds. Yes, you can. Let's go. Stay with me. You got five, four, three, two, and you're out. Rest for 15. Transfer the dumbbell other side. One push up, one row. On the left, hands on knees. Recover. Soak it in. Big breath. You go in five. Here we go. We go in Three, two, let's go. Come on. You got it right here. This is where whatever gas you got left in your tank, you got to pour it out. You're at the end of your chest and back workout right here. This is the finish around. Although I should add, every workout has a one minute burnout. This one is core. This one is core. Come on. Right here. This is your strength and endurance. 10 seconds. 10 seconds. Finish it. Come on. I want you hands on knees in 5, 4, 3, 2. Recover. Hands on knees. Breathe it out. Transfer the weight. Other side. One more time. Each side. That is it. One more time. That's. That is it. You guys, you are so strong. Get mentally tough. Right, here we go in three, two. Let's go. 30 seconds, last time on the right. 30 seconds, last time on the right. Come on. High intensity strength training right here. Come on. What'd you show up for today? What do you show up for? Maybe you showed up to build strength. Maybe you showed up to lose weight. I hope you walk away with something more. That is mental toughness. Character is built right here in these final five seconds. Don't stop. Not yet. Come on. You got three, two, one. Hands on knees. Hands on knees. Flip the dumbbell. Last set. This is it. Come on, you guys. Finish it. Breathe in. Heavy. Whoo. Come on. This is what you showed up for. We go in three, two. Let's go. Right here. Come on. You want to get stronger? It's built one rep at a time. Consistently showing up each day, right here, following the program. One day at a time. You got it. Yes, you can. Yes, you can. Come on. You are so sinking strong. So much stronger for 10 seconds. Keep going. Keep pushing. You got this. Finish it. 5, 4, 3, 2. You're out. Holy bananas. That brought the workout up a level. You ready for core? One minute burnout. One minute burnout in your stretching. Yes. Plank walkout. I'm going to show you from the side. Rachel's on her knees. Forearm plank. Tapping out. I'm finding a high plank. I'm so stinking sweaty. I'm gonna walk my hands out away from my body. Walk them back in. Find your plank. Set it up. Three, two, let's go. Nice. Okay. Shoulders are stacked over wrists or your elbows if you're in Rachel's case. If you are Rachel, you are pulling your toes towards your elbows. If you're me, pull your toes towards your heels of your hands. If you need to activate your core, put something between your legs. A yoga block. Squeeze it. That's instantly going to fire up your quads, your core. If you got the capacity, you're going to walk your hands. I got to get rid of this towel. Out, out, out. Holy. Back, chest, core hold. Walk it in. In, in, in. Whoo. Remember that neutral spine we talked about? Yes. If I put a rod across your back and it would touch at your head, your tailbone. Nice straight line, neutral spine. Come on. 20 seconds, you guys. 20 seconds and we're stretching. Finish it. This is your one minute burnout. Your one minute burnout. Let's go. 10 seconds. 10 seconds. Yes. You can finish it right here. 5, 4, 3, 2, and 1. Drop the knees, sit it back. Child's pose. Whoo. Stretching, guys. Stretching. You made it. You earned it. Big toes to touch. Open the knees, sit it back. Reach the fingertips away from the body. I should feel real good. You earned it. Big inhale, fill the belly. Big exhale, Sink a little bit deeper. Reach those fingertips away from you. Walk them, walk them, walk them. Nice work. Take your right hand, stack it on top of your left hand. Now sit your hips slightly more back towards the right. Oh, you feel that lateral stretch. Nice touch. It feels so good. My favorite stretch after pull ups. You guys, if I was doing this workout at home, I might have subbed those back rows for some pull ups. Love me a good pull up. Switch it out. Other side. Take the hands back to neutral. Left hand goes on top of the right hand. Sit the hips slightly over to the left. Nice lateral flexion. Nice hip stretch, inner thighs. Getting it all. Awesome, awesome job. So stinking proud of you guys today. Thanks for showing up and working hard. Bring it back up to that neutral position. You're actually just going to go belly down posture. Belly down, so prone hands come out to a T. I'm gonna do my best not to get your rage. Okay, we're gonna start. We'll take that right leg. Open the right leg to the left hand. Keeping my left shoulder planted on the mat. This is what we call Scorpion stretch. Nice. Love doing this after chest day, shoulder day. Opening up through this left chest and shoulder. Nice quad hip stretch on the right as well. Hold it here for three, two, and one. Back to neutral. Belly down, arms at the T. Same thing. Other side. Okay, take that left shoe towards that right hand, right ear, right shoulder. Stay connected to the mat. Opening up. Nice spinal rotation. Nice chest opening stretch. One of my favorite stretches after an upper body day. Feels so stinking good. Awesome job, you guys. So proud of you. That was a tough chest and back workout. Chest and back two, largest muscle Groups in the upper body use a lot of oxygen. Your metabolism is going to stay fired up a long time after this workout. Hands come right to my chest cobra. So neck is going to stay neutral and I'm just going to lift up to where I have capacity. Not overextending, nothing of that nature. Right here. Shoulders are packed down and back. Neck is nice and long. Ears are out of the shoulder or shoulders out of the ears. Hold for three, two. Lower back down. This time, take your hands behind your back. Interlace the fingers by your tailbone. Pull the knuckles off the tailbone. Chest expansion prone. Chest expansion right here. Of course, if you've got a baby in your belly, you can avoid these belly down postures. You can do our upper body mobility stretch in eight minutes. It's on the blog. My hands are so sweaty I can't keep them laced. Hold it here for 3, 2, 1. Awesome job. Plant the hands. Push up and back. Child's pose, actually. Let's go puppy dog pose. Knees come stacked underneath my hips. Knees and butt stays high. Hands walk away. Nice. You can go. Thumbs up towards the ceiling. I love that. Feels so good. Nice. Hips stay high. Thumbs are up. Stretch it out. Hold it here. You got three, two and one. Awesome job. We're gonna finish with a final kneeling stretch because it's one of my favorite ways. Toes are gonna be tucked under. Toes are tucked under. I'm sitting on my knees right here. I'm going to take my right hand to my left knee right here. This is just gonna go. I'm sorry. Yes, that's right. Right here. And then I'm gonna open to the side. Left arm open. Gay swallows fingertips. So right hand, left knee open. This is that nice low back stretch. Love a good low back stretch. Should feel real good. Hold it here for three, two, one. Switch it out. Left hand, right knee. Right arm goes up. Gay follows fingertips. Oh, I was tighter on that other side. Nice. Hold it here. Nice low back stretch. I love coming back to throughout my day. Awesome job. For three, two, one. One more to spread those chest muscles apart. My favorite way to end some of my workouts. Fingertips face your butt. Legs are bent at 90 degrees. Reverse table. Just reach it up. Let the neck drop. Let it all hang heavy. Spread that chest apart. Think about pulling those chest muscles apart. Open up the front side of the body. We spend so much time hunched over. This is a great way to counteract that. Hold it here. Push those hips high. You got it. Hold for three, two, one. Sit it back. You are done. Thank you. So much for showing up crushing your workout. You absolutely crushed it. Chest, back, core. Check it off. Move on to your next workout in our hit strong 35 program. Of course, if you like this workout hit, subscribe to our YouTube channel and get more workouts@nourishmovelove.com have a good day.