35-Minute Dumbbell HIIT Workout (Full Body Supersets with Modifications)

If you're looking for a solid full body dumbbell hiit workout, this is for you. Hit subscribe to my YouTube channel to get more workouts just like this. Or better yet, click that join button and become part of our YouTube community for more workouts and more accountability. All right, team, full body dumbbell. Hit one of your favorite formats. One of our favorite formats done in a superset style. It's going to be awesome. We've got dumbbells all the way from £10 to £25 today. So grab the rack. We're going to run the rack with our weights. Today. I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout. We're going to go strength, power, strength power. If you want to keep the power low impact, follow along with Rachel for modifications or take it high impact with me. You get to decide your workout, your level. Okay, we're going to get started with a full body warmup. We have two big super sets today. First circuit is all legs. Second circuit is all arms. Okay. Both circuits are going to have four exercises and it's done in one of your guys favorite and Rachel's favorite format, which is time drop. You're going to do the first round for 45 seconds of work, followed by 20 seconds of rest. And then we go 40, 15, and then we go 30, 10. So your work time and your rest time decrease as we work through the workout. You do each set times three for maximum muscle building. And that's going to be your workout. You ready to do this, Rach? So fun. Let's go. I also built in two minutes of core between the supersets so we could add a little bit of core to this workout too. All right, let's get warmed up and then we're going to jump in and get after those legs. Full body warmup. Big inhale. Reach up. Nice and tall. Tall. Exhale, baby back bend. Hands are going to come right behind the head if it feels good for you. Little standing cat cow. So round the spine, tuck the chin. Open the chest. Raise the chin up. Nice. Do it again. Round and tuck. Open and raise. One more time. Round and tuck. Open and raise. Nice work. From here we go, deadlift. Calf raise. So push the hips back. Stand tall. Roll up to the toes. Roll back to the heels. Hips go back. Warming up the hips. The hannies, the glutes, roll down. You know what's really fun about this workout, Rach, is it's actually a refilm. We did this workout four years ago. The similar format. Okay. Similar format, different moves. We'll link the OG in the description below so you can tell us which version you like better. Dumbbell hit Superset, I think is what we originally called it. I was wearing like a green tank top. Rachel was not in it. That's why we're bringing it back. One more right here. Let's finish. Got an iPhone? Yes. Let's look back. Curtsy, squat, to go. Curtsy stand, squat, stand. Curtsy stand, squat, stand. So we're refilming it, making it better. The audio quality is going to be better, the video quality is going to be better because it's not on my iPhone. And Rachel's here to offer modifications so you can take this dumbbell hit workout at your pace. And squat. Nice work. Curtsy and squat. One more on the left. Curtsy and squat. Take it down upon the squats for four. Hold your squat in three. Here we go into. And one. Just hold it here. Hands are gonna plant to the mat. Step back. Find yourself in a high plank position. Your option is always to drop to your knees here. Okay? Hold nice and straight in that plank. If you can spread your feet apart, get a nice stable base. And then you're gonna tap your hand. Reach away from you, reach away from you. Plank reaches and reach. Reach that hand as far away from you you can. Transferring the weight. Engaging the core for 4. Nice work. Go. 3. Awesome job. Go. 2. Go. 1. Push up and back down. Dog pedal out your heels. Big inhale heels. Lift off the mat. Exhale heels, plant on that mat. Shift the weight back forward. 2. Push ups, knees or toes down. Hup. Down. Hup. Step right foot outside right hand. Big easy twist. That feels good. Shoulder sweeps to the back for 3, 2, 1. Take that left or right wrist and thread it underneath the left. Nice work. Right there. Set it down. Switch it out. Left foot outside left hand. Easy twist. Gazeball. Fingertips. Shoulder sweeps to the back for 3, 2, 1. Left wrist threads underneath the right wrist. There it is. Set it down. Step back. Switch. Right foot outside right hand. Twist. Set down. Switch. Left foot outside left hand. Twist, Set down. One more each way. Right. Twist. Set down left. Right here. Twist. Set down. Nice. Pull the knees to the chest for 8, 7, 6. Tabletop in 4, 3, 2, 1. Tabletop. We all meet here. Little cat cow. Drop the belly, lift the chin. Reverse it. Fine. Goes up towards the ceiling. Nice neutral spine. Step back high plank slow burpee. Step in. It's right, left, up, down. Switch that lead foot left, right, up, down. Nice work, team. One more each way. Yes. When you get to the top after this, we're gonna go into two jabs, two jacks. You're gonna do this in the workout. Right hand, jab two. Jack two. Left jab two. Jack two. Right jab two, jack two. Little preview of what's coming. Push two. You'll have the option to add weights to the hands. Jab two. It's why I've got my tens with me today. One more each way. Up. Two on the left. Two on the left. Nice. Up two. Step back. Lunges. Step back, lunge. Step back, lunge. Nice. Option A, stay here. Option B, run, run, lunge. In three, two. Hold. One. You go, run, run, run. Drop it low. Run, run, drop it low. Run, run. How low you drop it is up to you. Drop it low. Run, run, drop it low. Nice. 4, 3, 2, 1. Are you warm, Rachel? Nice and warm. Nice and warm. Now you get a preview of what's coming. Grab a quick sip of water. We're jumping in. Circuit one is all about the legs. Four moves. Strength, power. Strength, power. Okay, going to start with those alternating curtsy lunges. Drop the weights and go into a runner lunge. First time through, 45 seconds of work, 20 seconds of rest. Right. Try and start heavy. My big 25s. Here we go. Alternating curtsy lunge. Roll the shoulders down and back, stepping behind. Okay, knee to calf is what I like to think about. We go in three. Step back. Left foot crosses around the right in two and one. Here we go. Curtsy. Alternate at the top, which you're here for 45 seconds. Okay, we're just going to attack the legs in the first circuit. One thing I love about breaking a full body dumbbell hit into a lower body and an upper body circuit is that you're going to get a chance to really fatigue the legs and then fatigue the arms. Sometimes with full body workouts, we alternate, right? We go like legs and arms. Okay. You're just gonna get straight after those legs today. Especially with three sets. Yeah, three sets maximum. Muscle building. We're just going for it right away today. Nice work, guys. We're gonna raise that heart rate. We're gonna drop the weights. 10 seconds. Here we go. Power runner lunges next. In 5, 4, 3, 2, 1. Drop the weights. Okay, all body weight with Rachel. You can just stay high and run it. You can do a run, run, hold, run, run, hold, or you can stay high. You get to decide. I'm gonna go run, run, lunge, run, run, lunge. We're there in five. Here we go in three, two. Let's go, let's go. Run, run, drop it low. Run, run, drop it low. Nice. Run, run low. Run, run low. There we go, guys. We're going to pick those weights back up after this. Go into a dumbbell squat. Just a good old squat. Strength, power, Strength, power. We set our watches to hit. This is the hit portion. Chance to raise that heart rate. Chance to push your pace. Come on, come on. 45 seconds seems like a long time. Thank goodness for the time drop, right? Come on. 10 seconds. 10 seconds. Let's go, guys. Finish it right here. Awesome. 5, 4, 3, 2, 1. Runner lunges. Yeah. 45 seconds. Rest for 20. Breathe it in. Grab your weights. Good old dumbbell squat. You can have two at the sides, or you can go one goblet squat. You decide. Pick up your weights, team. We go in five. Here we go. Squat in three, two. Let's go. Just squatting it out. Use this as a chance to catch your breath. Squats knees are tracking towards my outer three toes. Chest up, eyes up. Nice work. Driving through the middle of my foot, my shoelace to stand me tall. Good chance to go heavier on these strength moves. You only have two strength moves in the lower body circuit. Can you push your weights? Can you push your weights? We're gonna hold on to one dumbbell for the power portion of the workout. You got it, guys. Come on, come on. Ten more seconds here. We're gonna go into a little bit of, like, a squat jack. Call it a touch and go. Maybe Rachel will sound the horn for us. 3, 2, 1. Technically, kind of a new move. It's basically like a squat jack variation. Gonna drop down to my 20. Okay, I'm gonna alternate. Touch up, touch, touch. The weight hand switch is totally optional. If you don't feel good about it, don't do the hand switch. All right. Just looks fancy. No, I'm kidding. Three, two, let's go. So touch go. Touch go. Touch go. Oh, I'm gonna call this a new move. Yeah, I'm gonna say new move alert. All right, Rachel sounds the horn for us, right? Touch and go. I like that. I think one of my favorite things we have done is gone back, like this workout to some of our older workouts and revamped them a little bit. Right? Think of the first workout. I'm probably using 15 pounds, maybe even 10 pounds. Rocking 25s today. You see those strength gains. You see just a little bit differently how I train. Nice work, guys. Progress over time, right? It all takes time. I could just Say that. Tell them blue in the face. 5, 4, 3, 2, 1. Holy bananas. Leg circuit. Do it again. Back to the top. Curtsy lunges. We drop the work time, we drop the rest time. 40 seconds of work. 15 seconds of rest. Spicy. All right, grab your heavies. You want to use for curtsies. Shave five seconds off the work and five off the rest. Alternating curtsy lunge in three, two. Let's go back to those heavy weights. Come on, come on. Use those big strong legs right here. Shoulders are staying stacked over hips. Stepping behind, targeting a little bit more of that outer glute. Glute mead. Or as we've said in the build 30 program, outer upper, butt cheek. That's what we're targeting here today. Last time you asked your push up. Every time you said that, though. Whoo. If you haven't checked out our signature programs yet, guys. Strong 20, stronger 25. Build 30. There are so many of them. Solid programs designed to get you stronger at home. 5, 4, 3, 2. And you're out. Weights are down. Nice work. Runner lunge. Whoo. Here we go. Rest is for 15 seconds. All right. Rest is for 15 seconds. We go. Runner lunge. 40 seconds on, 15 off. You're back on in three, two. Let's go. Run, run, Drop it low. Run, run, drop it low. Nice work, team. This is where you add that. Hit that high intensity interval training. An interval is 40 seconds. Now. 40 seconds. Come on. Keep with it. Try not to break during this 40 second push. Yes. Come on, you. Let's go. 10. Right here, right here. Keep pushing. One rep at a time. Drop it low. Final 10. Final 10. Let's go. Nice work. Finish. 5, 4, 3, 2, 1. Rest for 15. Back to heavies. Squats for 40. You should be hands on knees after that. Here we go. Grab your weights. 40 seconds of squats in 3, 2. Let's go back to 40 seconds of heavy squats. Come on. This. Let me go back to touch and go and challenge you today. That's what you showed up for. That's why you push play, right? We program it. We just design the workout strategically to help you build strength at home. All you got to do is show up and press play. Come on. That motivation is going to wax and wane, let me tell you. That habit, that consistency, that's what's going to compound. Good. Gonna keep you coming back. Gonna build that strength stronger with each rep for 5, 4, 3, 2, 1. More squat because you can. Whoo. Weights are down. Drop that 21 weight if you want it Touch and go. Touch and go for 40. Touch and go for 40. Come on, let's go. We go in three, two. Let's go. Touch, go, go. Touch, go. Touch, go. Nice, nice. Look at Rachel. Keeping pace, crushing it. Low impact. Low impact does not mean low intensity, guys. Come on, let's go. Push it. Woo. 20 down, 20 to go. Yes. One rep at a time. Getting stronger together right here. It's your year, guys. This is your year to hit those fitness goals you've been thinking about. It's right now. Stick with it. 5, 4, 3, 2, 1. Oh, legs. I feel those legs. Lindsay, grab some water. One more time. Speed round. Third set, Rach, best set every time. Third set. 30 seconds of work. 10 seconds of rest. 10 seconds of rest is gonna be tough. I'm gonna fly. All right, can you stick with the same weights you started? Maybe there's a chance you go heavier, right? It's only 30 seconds. Okay. We started with 45. My math isn't strong, but that's like 15 seconds off. That's a solid chunk. Curtsy lunge in three, two. Let's go. Someone's been asking, why are you holding your weights at like a diagonal grip? Because they're getting heavier, guys. My grip strength. I've been thinking about getting like, those wraps. You know, holding these 25 pound weights can be harder than doing the actual curtsy lunge. My forearms. Come on. Ten more seconds here. Drop those weights. Runner lunge. You're almost there. 5, 4, 3, 2. And you're out. Weights are down. Runner lunge, guys. Runner lunge. Go. Let's go, Rach. You're on in five. Short rest. Three, two, let's go. Run, run. Drop it low. Come on. 30 seconds. You can do anything for 30 seconds. Yes, you can. Drop it low. Come on. Nice. Come on. Keep pushing. By the time this workout goes live, you will have completed our Perform20 program, our newest program in the new year. If you got through that, you can get through this. Three, two, one. Yes. Rach, squat, squat. Let's go. Squatting. And three, two, let's go. Told you that 10 seconds would go fast. So fast. Inhale down, Exhale. Push up. Inhale down. Exhale. Drive through those heels. Drive through the middle of your foot. Stand up. It's funny how much harder these exercises. Exercises are when your heart rate is high, right? So much harder. Takes a lot of blood flow to get to that lower body. Those big, large muscle groups, the quads, the hammies, the glutes. Come on. Five, four, three, two and one. Yes. Drop the weights. Drop down to one if you want it. Touch and go. Final 30 of superset one in three, two. Let's go. Touch. Go. Come on. Up, Up. Yes. Up. Nice. You're on your back for a core after this. We got two core moves between circuits. Come on. Up, up. Yes. Yes. Push it. Final 10. Go. 10, go. 9, 8, 7. You got this. Come on. 5, 4, 3, 2. You're out. Holy bananas, am I glad. Circuit, choose all arms. Whoo. Legs. All right, guys, on your back. Two minutes of core. Dumbbell glute bridge for a minute. Flutter kicks, seated twist for a minute. Grab a weight if you want it. Throw it across your hips. Knees are in line with hips. Glute bridges. One minute in three, two, lift. Off hook, hover. Nice work, nice work. Lift and hover. Lift and hover. Whoo. One minute of work here. Yes, you can. Core chance. So let the heart rate come down. Two minutes of core before we crush that upper body. Same format, strength and power. Hover drive. All about alignment here. Hips need to stay in line. Throwing the dumbbell across the hips is going to help with that, right? Not overextending the pelvis. Nice pelvic tilt. Neutral alignment. Squeeze the glutes. Hold for a second at the top. A minute's a long time. Is it? Yes. Feel the burn. Feel the glutes. Feel the hammies. Come on. Final 10 in three, two. Lift and hold. Just hold. Hold for 10. Nine, eight. You got this. Seven. We transition to core in four. Three, two. Lower down. Rachel has your mod if you're with me. Dumbbell overhead. Four. Flutter kicks. One, two, two, three, four. Roll up. Seated twist, two, three, four. Join me. Let's go right into it. One, two, three, four. Roll up. Twist. Four, three, two, one. Four and four. One minute here. One, two, three, four. Roll up. Twist, four, three, two, one. Nice work, team. Two, three, four. Tell you what, I don't know about the people who love those, like, 10 minute AB add ons at the end. I just never do them, if I'm being totally honest. Never do I add on abs. If I don't build it into my workout, it's not happening. That's why I build on mobility. That's why I build in core. Right here. You get it all in 30 minutes. Come on. Twist, two, three. Final 10, guys. Final 10. Flutter. One, two, three, four. Twist for four and you're four. Three, two. You're out. Yes. Rachel. Circuit. One, superset one done on arms. Grab your water. Water break. Then we're gonna hit Arms. Speaking of water, you guys, my whole family is coming off the stomach bug. Whoo. Yeah. It's like prayer to all the moms who go through the stomach bug when it flies through your house. So my family has been living off of element electrolytes in our water bottles to help us refuel and recharge, stay hydrated during that stomach bug and come back from the stomach bug. What's really cool is, you know that electrolytes can fuel your immune system, too. I had no idea. But charged minerals like sodium, potassium, and magnesium all help prepare your immune system to fight infection. I'm all about preparing my immune system to fight infection so I don't have to have that terrible stomach bug sweep my house again. I also really love that element electrolytes also include a dose of magnesium. Magnesium is like a true immune superstar, and I love that it's just built in. Like I said, if it's not built in, I don't do it. Magnesium is built in to my electrolytes, so therefore, I'm consuming them. Just like core is built into my workout, which I love. So I also love that element electrolytes have no added sugar, no additive. I feel really great about giving it to my entire family, my three little kiddos as well, especially when we're recovering from an illness. So if you want to try my favorite electrolytes that are always in my water bottle, check out the description below. I've got a link for you that's going to get you a free sample pack with purchase. So go ahead, click below. Free sample pack of element electrolytes with purchase. Check it out. Right there. I know Rachel's got a favorite flavor. We split my favorite today because we split a pack before filming. So we have raspberry. True or false? We did. Rock, paper, scissors. Who won? Rachel won. I don't like losing. It was a rough start to my day. So we got raspberry. We rock, paper, scissors. Rachel won, which you also like. I do also like. I do like the raspberry. I like raspberry. I like citrus. I like grapefruit. I like all of them. They're so good. Cheers. Cheers. Cheers to that. All right, back to the workout. Upper body, guys. Upper body. Four moves. We go single, single, double, back row. Single, single, double, back row. Okay. And then into a bicep curl to grab a weight you can use for back rows and bicep curls. So it's gonna look like this. Single, single, double, stand up. Single, single, double. Okay, so maybe you can go a little bit heavier. Because you're getting that single single action in between those doubles. And then if you're with me, we're pick it up a notch. Here's Rachel. You'll have an all standing modification. All right, 45 seconds on, 20 seconds off. Back to the beginning. The long rounds. We go in three, two. Let's go. Hinge, row, right, row left. Double it up, both of them. Now stand up. Curl, curl, right, curl, left. Now double up the curl, curl. Back to rows, back to rows. Hinge, pull, right, pull, left, double, double, double. Stand and curl. Right, left. Now double it up, double. We tested this move in a member workout. If you hit that join button, you become part of our YouTube member community. Member. All right, you get to test workouts with us first. They liked this move, so we're bringing it back, building it into a full workout right here. Pull, right, pull, left, double, double. Stand tall. Curl, right, curl, left, double it up. Come on. You're in the final five. Let's go. Five, four, three, two, double row. And you're out. Nice work. If you're with me, I'm gonna keep these weights. I'm gonna drop into a burpee, push up. So I'm gonna go burpee, push up, jumper, step up, all the way up into a shoulder push. That's your move, your power move. Rachel's got squat curl press. We go here for 45 seconds. And three. Whoo. And two. Let's go. Here with me. Hit the deck. Jumper, step back, push up. Jumper, step up, Curl, push. Take it down. You're just working through this at your pace for 45 seconds. Okay? Notice I'm going at a nice, moderate pace. I want to be able to maintain this pace throughout the entire 45 seconds. I don't want to come out of the gate strong and then have to stop and break. The point is that you keep moving all 45 seconds. Come on, use this work time. You got it. There's those shoulders. I'm starting to feel them. Come on. 10 more seconds. 10 more seconds. Finish it. 5, 4, 3, 2, and 1. Rest. I'm gonna drop down. We go single, single, double. Standing chest fly. Single, single, double. Reverse grip, front raise. See if I can do this with my 15s. This is a tough move. The two hardest moves combined in three. Palms are out. Two. Let's go. Single, single, double. There it is. Single, single, double. Nice work. Notice the theme, Rachel. Today, the theme on the upper body is single, single, double. We love a theme. We love a theme. Single, single. I'm thinking pinky to opposite shoulder. Both pinkies to the sky. Pinky to opposite shoulder. Pinky to opposite shoulder. 10 seconds. Both pinkies up. There it is. You get to drop the weights. You drop the weights. Remove four in three, two, and one. Whoo. We go. No weights. Or you can add weights. That double jab. Two on the right. Two. Two jacks. Two on the left. Two jacks. Two jabs. Two jacks. Chance to raise your heart right here for 45 seconds. Let's go. Two on the right. In three. Get them up. In two. Let's go. Let's go. Two on THE right. Up two. Two on THE left. Hoop. Two. Two on THE right. Push two. Two on THE left. Up two. You can jack it or tap it. Your pace, your tempo. Getting those hands up above that heart raises the heart rate. Upper body push right here. Up two. Core is nice and tight. Jab two. Up two. Nice and loaded in those legs. Push two. Yes. Team look so good. Come on, finish strong. Final 10. Final 10 right here. Let's go. Push it. Final 10. Nine, eight. You got it. Seven, six. Five, four, three, two, one. Love. When the counting works. Yeah. That was a jab perfect. On beat. Break. Back to the top. Single, single, double. Row and curl. We're down 2. 40 seconds of work. 15 seconds of rest. Shaving. 5 off the work time. 5 off the rest time. Grab your weights. Rows and curls, rows and curls. You ready, Reg? Let's go. Let's do it. We hinge, we row in three, two. Let's go. Let's go. Single, single, double. Standing curl. Single, single, double. Okay, pick the weight here. The weight that is determined is your biceps. How much can you curl? Can you challenge yourself here to curl a little bit more than you normally would? Right. I feel like Lindsey put this move in for me because I've been working on going up on my bicep weight for forever. Yes. So hard. But this is good motivation, right? It is. You alternate anytime you can add a little bit of alternating in there. It gives you a chance, right, to try and go heavier. We say, I think the hardest moves to increase your weights on, in my opinion, is the lateral shoulder raise. Here we go. Double it up and you're out. Whoa. You're done, guys. Rest. Nice work. Push up, burpee press. Push up, burpee press. With me, with Rachel. Squat curl press. Yes. 40 seconds. Start in 3, 2. Let's go, let's go. Here we go. Push up. Nice work. Get them up and push. Come on. Come on, team. 40 seconds. 40 seconds. I want a Real push up at the bottom of this burpee, if you can. If that means dropping to your knees, you drop to your knees for that push up. If it means adding an incline and placing your hands on a bench or chair, you place your hands on a bench or chair. Come on. Your best effort today. Your best is what I'm asking for. It might look different today than it did yesterday, and that's okay. You do your best, you Forget the rest. 5, 4, 3, 2. And you're out. Whoo. Yes, Rach. Chest flies and front raises. Chest flies and front raises. Single, single, double. 15. Let's go. Palms are out the entire time. Three, two, let's go. Single, single, double, front, Hup. There it is. Whoo. This is where the squinty eyes come out, right, Rach? Even for me, normally I'm smiling, but not today. Zerk, it's really tough. You do your best, forget the rest. Let's go, team. We already did it for 45 seconds. I'm trying to keep in mind I already did it for longer than this. I can do this final 10. Up, up. You're gonna drop the weights in 5, 4, 3, 2, 1. That felt really hard for me today. Drop the weights. Shake it out. Two jabs, two jacks. Two jabs, two jackS. Let's go. There chance to shake out that upper body. Three, two. Let's go. Let's go. Two on the right. Up. Two, two on the left. Up to neck. A lie. I added 10 pound weights this workout, thinking I would use them for this circuit. Maybe if I had like threes or fives, but that was a bit ambitious. My shoulders are feeling the fatigue. I want to make it through circuit three with those heavy weights. So focusing on cardio here, dropping the weights. This is your hip. Push that high intensity interval. 40 seconds to push your pace. Push your heart rate. Go for 10 more. 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. There you go, Linds. One more time, guys. Third set. One more time. Yes. Last time. 30 seconds on 10. Seconds off. Really short breaks. Single, single, double. Rows and curls for the final time. Rows and curls for the final time. Grab those weights. Let's go there. 30 seconds in. 3, 2. Let's go. Hinge, pull, pull. Right, left, double it up. Double stand, curl. Can you keep the elbows off the body on that curl? I want nice, strong biceps working here. Hinge in row. Pull right, pull left. Putting our pull muscles together here, back and biceps, they work together. Super. Setting them up. It's a superset Workout. No, I forgot my double curl rage. Whoo. Hinge, row. Talking too much. Row, double, row. Finish. You got the curls and you're done. Single, single, double. And you're out. Whoo. Push up. Burpee press. Glad it's only 30 seconds. Let's go in three, two. Let's go, let's go. Finish it. Come on. 30 seconds right here. Hello, shoulders. We are getting after those shoulders today, guys. Curl push. Whoo. Yes, team. Let's go. Up. Curl, push. Nice work. Stick with it. Come on. What would it look like if I said final five, four, three, two, one. Whoo. Dropping weights. Single, single, double. Chest flies. We're there in three, two. Let's fly. Single, let's fly. I like that. 15s starting to feel really heavy today. Another move that's hard to increase weight on, right? This move right here? Yeah. Well, think your. Your arm is so far away away from your body here, it makes sense, right? Longer the lever, harder it is. Rach, you nailed it up. Come on. Grit your teeth and get through it for 5, 4, 3, 2. And you're out. Holy bananas. 30 seconds. Punches and jacks. And then we got two more core moves to bring it home. Two more core moves in three, two. Let's go. Let's go. Two on the right. Up, two, two. On the left. Up two, two. On the right. Jack, two. Sorry, I meant one more core move. One more core move. Yes. Nice work. Two on the right. Up, two, two. On the left. Up. Final 10. Final 10. Let's go. Finish. Up two. Nice work. Up two. Final four. Three, two, one. Yes. Rachel. Rachel's got standing. Standing squat and crunch. I've got four bicycle crunches. Four second hollow rock. Hold four bicycle crunches. 1, 2, 3, 4. Hollow hold for four. We go in three, two. Let's go. 1, 2, 3, four. Hold. Hold for four. 3, 2, 1. Oh, Rachel's holding. I'll speed up the holds for you, Rach. Go four. Three, two, one. Crunch for one, two, three, four. Hold, two, three, four. I'll speed it up. One, two, three, four. I didn't realize she was being a trooper and holding with us. Crunch. 4, 3, 2, 1. Hold, 4. 3, 2, 1. Can you lift your neck and shoulders on that? Hold, 2, 3, 4. Crunch, 2, 3, 4. Hold, 2, 3. 20 seconds, team. Yes, you can. 4 and 4 right here. Let's crunch. 1, 2, 3, 4. Hold, 2, 3. Final 10, 9, 8. You got this. 7. Stay with it. Four more crunches and you're out. 2, 3, 4. Yes. Way to go. Way to Go, Lynn. We did that. I love it. You crushed it. Rage. I don't. I'll join you. I'm like, do I. Do I stretch down here? Up or down? I'll come up with rage. Awesome job, you guys. So proud of you again. We'd love to know how you think this compares to the original that we filmed for four years ago. That's crazy. I've been filming workouts for 10 years. Hands go behind the back. Interlace the fingers. Pull the knuckles away from the tailbone. Just spread the chest apart. That feels really good, right? So proud of you guys for showing up. Hit workouts are never an easy feat. I like to try and sneak them in my routine one to two days a week. Other days are dedicated to strength for me. Release the arm. Just put your hands on your hips and take your neck. Drop left ear to left shoulder. Roll it down and reverse it. Couple neck rolls today. A lot of shoulders. Anytime we do shoulders, we can put a little bit of tension in our neck. As if you don't have enough of that as a mom. And tension. One more time, roll up. Nice work. From here, standing quad stretch. Right pull right heel to right glute. Soft bend in that left leg. Nice balance. Tuck the tailbone, opening up this hip flexor. Opening up this quad. Quad. If you're sitting at a desk all day, highly encourage you to get against a wall. Right. Get this back leg against a wall. That kneeling couch stretch. It's in my mobility routines, one of my favorite ways to open my hip flexors. I try and spend about a minute a day in this position, lengthening that hip flexor that can so often get shortened. When we're sitting at a desk for eight hours working, which a lot of people don't realize we do. Yes. Most of our job is a computer. Yes. It's very rare that we're filming working workouts all day, actually. Very rare. All right, from here, go big inhale up. Exhale. Drop down into the bottom of a nice low squat. You can pry side to side. You can just bottom out. You can go for a little reach. I love this spinal rotation. Pushing into the inner thighs. Reaching. Same thing. Other way. Reach. Gaze is going to follow fingertips. Nice. From here, you're just going to drop back into a seated butterfly. Stretching those inner thighs right here. Sit up nice and tall. Roll the shoulders down and back. Drop the knees towards the ground. Nice. From here, kick that left leg out. Right leg is going to wrap around. Give it a nice little hug. Hitting those outer glutes. We got with that first circuit. Those curtsy lunges, those squats, those runner lunges, upper outer. We did it all. So proud of you guys. Legs, arms and core knocked it out. Of course, it's never just 30 minutes solid. 35 for you today. Way to go Rach. Way to go, Lynn. Way to go team. Special thanks to Element again for keeping us hydrated, being in our water bottles for every workout. Get your free sample pack when you click the description the link in the description below. Have a great day. Awesome job crushing that HIIT workout. If you loved it, hit subscribe to my channel. I've queued up the original version of this workout right here if you want to check that out. Otherwise, I'd love for you to join me in a two week strength challenge. You can find that in this playlist right here. Have a great day.