35-Minute Dumbbell HIIT Workout | Full Body Time-Drop

Challenge your strength, power, and endurance in this 30 minute full body dumbbell hit workout. The best part is done in a time drop format. So as the intensity increases, the work time decreases. So let's jump in and get after it. But before we do, go ahead and hit that subscribe button so you get access to all my free at home workouts. Or better yet, hit that join button and become part of my YouTube membership community for more accountability and support to reach your fitness goals. All right, team, it's a full body dumbbell hiit workout, one of your favorites. And it's done in our fan favorite time drop format. And I'm joined by the amazing Rachel.

Hi.

She'll be offering modifications throughout today's workout so you can follow along with Rachel to keep it low impact. Otherwise you have the option to take it up a notch. Today we're gonna go strength, power, and then hit. We're gonna add some impact if you want to, but the good news is it's Rachel's favorite format, time drop.

So motivating. It's so fun.

Yep. So you're gonna do your strength move for 40 seconds, you're gonna do your power move for 30 seconds, and then you're gonna do your hip move for 20 seconds. So as the intensity builds, the work time decreases. All right, remember, you can do anything for 30 seconds, 20 seconds or 40 seconds. During this workout, we're gonna jump into these four full body hit circuits. Three moves per circuit. Strength, power, hit. Time drop. 40. 10, 30. 10, 10, 20, 10. Your rest time is always 10 seconds. So it's gonna move fast, it's gonna move furious. All you're gonna need are dumbbells. I have anywhere from 15 to 25 pounds on set with me. Let's get ourselves warmed up so we can jump into this workout. All right, we're gonna start. Feet underneath your hips. Big inhale, reach up. Exhale, baby. Back bend. Hands come right behind that head. Good morning. Hips, go back. Stand tall, push the floor away. Hips press back. Stand tall, push the floor away. Nice. Warming up and lengthening through the back of the hammies. Nice. Lengthen and contract so as you push that floor away, you're standing up nice and tall. Hips, activate. Glutes, activate. Hammies, activate. One more here and we're gonna go into a squat now so you can go a little bit wider if you need to. You're gonna go squat and up. So just dropping those hips. The hips went back. Now they go down. See if you can get a little bit deeper into each squat. Knees are gonna track out. Nice basic moves today in your strength. Then we add on to it, making it more powerful. And then you go drop the dumbbells. Full body power going to add on here. Add a calf raise at the top. So give me a squat. Heels pop. Squat heels pop off the mat. Nice. Warming up the calves and ankles from the ground up. Get ready to get explosive today. Nice. Right here you have four. Awesome job. Give me three and two and one. If you can give me little pogo bounds off the ground, Rachel can give me a little heel tap. Jump rope can give me a high knee march if you want to. Just warming up the calves, ankles, getting ready to get a little jumpy. You're here for four. Three, two lunges. Step back right, drive up. Step back left drive up lunges. Dropping the back knee to the ground. Driving up through that front heel. Lunge it nice. 4 high knees in 3 and 2 and 1 high knees. Get them up, get them up, get them up, get them up for 8, 7, 6. You got it. 5, 4, 3, 2. Back of your space, plank, walk out. Hands hit the mat, walk out to high plank. Option. Stay here. Option. Drop the hips, open up the front side of the body. That feels really good. Tuck the toes, walk it back in. Big reach at the top. Do it again. Hands hit the mat, walk out. High plank. Option to drop those hips, open the front side of the body can gaze over shoulder to shoulder. Tuck the toes, walk it back in. Nice. This time you're going to hold that high plank. Hold that high plank right here. Shoulder stacked over wrist. You can be on your knees or your toes. Two push ups. Down, up, down. Right foot, steps outside. Right hand. Easy twist. Gaze, pause. Fingertips. Set it down, switch it out. Left foot outside left hand. Easy twist. Nice. Step back. Do it again. This time we're gonna add on right foot, outside right hand. Easy twist. Come back, Kossack. Walk it all the way over. Take a nice lateral lunge. Stretch toes, go up towards the ceiling. Lengthen through those inner thighs. Walk it back. Plant hands. Step back. Left foot outside left hand. Easy twist. Same thing. Drop the hands, walk it back. Toes go up towards the ceiling. Open those inner thighs. Nice work, team. Awesome job. Bring it back, bring it back. Step back. High plank. Drop to all fours. Little cat, cow drop the belly. Lift the chin. You can wag your tail if that feels good. Reverse its spine up towards the ceiling. Tuck the chin to the chest. Nice. From here, go ahead, tuck the toes. Push the hips up and back. Pedal the heels. Couple knee hovers. Settle the feet. Hover the knees. Push the hips high. Hover the knees. Push the hips high. Two more. Hover and press. One more. Hover and press. This time, shift forward all the way into a high plank. Walking burpees. Step the right foot, the left foot. Stand up, take it down. Switch your lead foot. Nice. Left, right, hoop down. Nice. One more each way. Right, left, hoop down. Switch. Here we go. When you get to the top this time, we jack it. Jacks or taps. Jacks or taps. Here we go. Make it big. 8. 7. 6. You got it. 5, 4, 3, 2, 1. Are you warm, Rach? Nice and warm. She's warm. I'm warm. Grab a quick sip, sip of water. And we are going to jump in to circuit one. We go legs, then arms. So circuit one is squats. Squats, squat, calf raise is your build move, your power move. You drop the weight. Squat jumps. Rachel has a low impact option. Squats, squat, calf raise, squat jumps. Those are your three moves. Go heavy, go heavy. It's legs. Here we go. Now hold those weights, one in each hand. Or you could go goblet. We go right at the sides. It's 40 seconds in your squat. You're there in three, two. Let's go. Inhale down, exhale. Push that floor away. Inhale down, exhale, Push the floor away. Nice. Squats. You're here for 40 seconds, one rep at a time. Going heavy. Just a good old basic squat. Then we're going to add on a calf raise for 30 seconds. Then you're going to drop the weights and go power or endurance for me. And go squat jumps or squat reach with Rachel. Yes. Team knees are tracking out towards those outer toes. Inhale, down, exhale. Push that floor away to stand tall. Yes. You've got 10 seconds here. 10 seconds, then you get a rest for 10. You can drop the weights if you want to. Then we're going to add that calf raise in 5, 4, 3, 2 and rest. Quick forearm break. Rest for 10. Now add a calf raise. It's a squat with a calf raise. Squat with a calf raise in three, two. Let's go squat. Calf raise at the top. Squat, calf raise. Work time is going to start to drop. So you're here for 30 seconds. This is your power or your build move. 30 seconds here. It's going to go fast. Then we set the weights down. We go right into our power move. Squat jumps. Love to love them. Or don't. You're gonna do them today. Rachel's got your low impact mod. Nice. You're here for 5, 4, 3, 2. And recover. I'm dropping my weight. Squat jumps, body weight. 20 seconds. Squat reach with Rachel. Do anything for 20 seconds. In three, two. Let's go. Come on. Get explosive. This is your hip move. This is your push move. You only got to do it for 20 seconds. You can do anything for 10, 9, 8. Keep going. Come on. Finish final. 5, 4, 3, 2. Recover.

Way to go.

So first three moves, moving on. Next three are upper body focused. 32 dumbbell back row, hinge and pull. Your power or your add on move. Row. Clean shoulder press, drop to one weight. Hip move, press jacks. With or without a dumbbell, those are your next three moves. Grab your lineup. What are you rowing with? What are you rowing with? Let's go. Dumbbell back row. Dumbbell back row. In 3, 2. Hinge, row. 40 seconds. Pull elbow to hip pockets. Lower control, flat back, tight core. Shoulders are parallel to the ground. Exhale down or not. Say sorry. Inhale down. Exhale, pull. Elbow to hips. I want you to hold and squeeze for a moment at the top. This is your longest interval. 40 seconds on strength. And then we go a little bit shorter. 30 as we add some power. And then we get real short as we go into our cardio burst. The shorter is because cardio make it intense. Guys, if I give you 40 seconds, you're going to go at a mediocre pace. Cut that in half. 20 seconds. It's got to be a push pace. You're here for four. Three, two and recover. Set them down. Shake out the forearms. Now you add on one row. One. Clean and press. Hinge, pull, clean, push, back and shoulders. Three, two, let's go. Hinge, pull, clean push. You're here for 30 seconds. This is your build move. This is your build. Building onto that back row, adding the clean and the shoulders. Come on. You can do anything for 30 seconds. Yes, you can. Pull, clean, push. Nice. Hinge, pull, clean push. Yes. 10 seconds. Let's go. It's big. Come on. It's five, four, three, two. Recover. One. Weight grabbing each head press. Jacks or taps with Rachel. Gonna stay on those shoulders. Power in three, two. Let's go. It's hit for 20 seconds. 20 seconds. Push it right here. You got this. Come on. 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Recover. Rest weights down. Back to legs. Back to legs. Three new moves. Deadlift. 40 seconds. Deadlift. Clean. Alternate step back lunge weights can stay at your side. I'm gonna add the clean lunge jumps. Yep, that's your 20 second move. Lunge jumps. Everyone was waiting for him. Rachel's got a low impact mod for you. Back to legs. What does that mean for your weights? Trying to get back to my 25s. All right, here we go. Classic deadlift. Kick your butt. Kick your butt where your feet land. Crush some oranges in your armpits, hinge at the hips. In three, two, go. Classic deadlift. This is your strength move. Your longest interval, 40 seconds of work. Time drops as intensity increases. Come on. Right here. We had Amanda working out with us. She said she used 15 pounds for the entire workout. She's been toggling between 10 to 15 pounds for the last couple of weeks, but today she decided to go for those 15s and she had an awesome workout. We love, love to hear your progress, gain. Thank you for sharing, Amanda. We'd love for you to drop in the notes below what weights you're using and how you're increasing them, how you're progressively getting stronger. We are all about building strength together for 3, 2. And recover. Weights can go down now. I'm going to add a clean. So feet start. Together, Hinge clean, step back, right. Together. Hinge clean, step back, left, together, together. It is 30 seconds and it starts in 3, 2. Let's go. Hinge clean, step back. Right, stand tall. Hinge clean, step back, left, stand tall. This is your build move. This is your build move. You're here for 30 seconds, then we drop the weights and go. Hit. Come on. Yes. You got this. Make it big. Big. 10 more seconds here. Drop those weights. Going into lunge jumps in 5, 4, 3, 2. Recover. Weights are down. Circuit spicy. You got 20 seconds of lunge jumps or slams in 3, 2. Let's go. It's 20 seconds. You can do absolutely anything for 20 seconds. Yes, you can. You can. Come on. Switch, switch, switch. You've got strong legs. You're on the mat. Back to upper body first. Circuit four. In five, four, three, two. Recovery. All right, last three moves. Upper body on the mat. Skull crushers, triceps, chest fly, knee tuck, burpees and towel slams. Let's see if I can get through skull crushers with some 20 pound weights. Been working on this off camera, trying to put it to test on camera. You got 40 seconds of skull crushers bending just at that elbow joint. In three, two. Let's go. It's 40 seconds. Inhale, down, exhale, push. Come on. This is my strength gain. Amanda right here is moving up to those 20 pounds for skull crushers. It's taking me a lot of reps to get here. Nice. This is my goal, to be consistent with 20 pounds for skull crushers. Getting those baby triceps. You guys know if you've done some of my upper body tricep workouts, I refer to my triceps as baby triceps. But they're getting bigger, baby. They're getting bigger. One rep at a time.

And that's because you've been intentionally training them.

Yes.

Like you have been saying that. You've been working on them so hard.

Come on, finish. 5, 4, 3, 2, and 1. The shake is real. All right, I'm gonna give you some space. Rach, give me some space. We got a chest fly option to add some core, knee tuck, kick out, pull in one leg or two legs. 30 seconds in three, two, let's go. Kick out, pull in another move. I'm trying to go up in weights. In right here is the chest fly. Soft arc or bend in those arms. I was like, if I'm gonna increase my triceps to a 20 pound dumbbell, I gotta do that for my. My chest flies. Come on, come on. 10 seconds left. 10 seconds left. You're up for power. You're up for power in 5, 4, 3, 2, and recover. All right. Say this a lot, but it's never going to get easier. You're just going to get stronger burpees. I'm going chest to floor. Rachel's got your towel. Slam the modification we love to love. It's 20 seconds and it starts in three, two. Let's go. Come on. Right here. It's your last move of the circuit. Last move of the circuit. Chest to floor burpees. Hit right here. You can do it. 10 seconds. 10 seconds. That 20 seconds goes fast. Come on, push yourself. Push your pace for five, four, three, two, recover. One round through. What is that? Three moves? Four circuits, 12 moves total. Get two more times at it. Yeah, 12 moves two more times. Water break. Back to the tap. Dumbbell squats. Grab your water, set it down. Dumbbell squats. Squat, calf raise, squat, jump. Let's go, guys. Come on. 40, 30, 10. And not 40, 30, 20. I wish it was 10. Okay, here we go. Squats in three, two. Squatting for 40 seconds. Back to the top.

I love this because there's so much variety in this workout.

So much variety.

Now you know you're still repeating three times.

I love that. You've got 12 moves, alternating lower body and upper body focus. And now you get two more stabs at all 12 moves. You did them once, now you do Them better. And then we always know third set's the best set. Rach, come on. Push that ground away from you. Yes. Nice. It's going to get harder progressively as we work through this. Right? You're starting to get more tired. 10 seconds here. Make sure you take all 10 seconds on the rest. You're dropping those weights in 5, 4, 3, 2 and 1. Drop them. Rest. I always say as I get heavier in the weights, the forearms during these workouts. Squat, calf raise, 30 seconds. Squat calf raise in three. In two. Let's go. Squat calf raise. Add that calf raise at the top. Getting ready to jump. Warming up the calves and ankles for what's coming next. It's your squat jump, right? Warm them up.

And calves we know. So important for our knees.

Oh, yeah, Right.

Built in.

Great for runners, Great for knee health. Come on. One squat, one calf raise at the top. 10 seconds here. Yes. Team, keep pushing for five, four, three, two. And recover. Weights are down. 20 seconds squat reach, 20 seconds, squat jumps. We go in three, two. Come on. You can do anything for 20 seconds. Yes, you can. Get jumpy, get explosive.

Right here.

Woo. Push it, team. Push it. What would it look like If I said 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2. Recover. Woo.

Nice job.

Back row. Row. Clean and press. Press, jacks. Next three moves. Back row. 40 seconds. The heavy breathing is. It's here. Row in three, two. Let's go. Hinge, pull. Use this. 40 seconds to catch your breath. Nice. Not Golia in these full body hiit workouts. I'd love to be rowing 25s right now, but I can't go as heavy in hiit workouts. That's why I love our Overload 30 program. I love strictly strength workouts where I can really push myself heavy. The way my heart rate's high like this, it's hard for me to stick with those heavy weights. So I'm dropping to my 20s. For the row, nice flat back, 2x4 from head to tailbone. 10 seconds. 10 seconds. You set those weights down and we add on. Row, clean and press in 3, 2. Weights are down. Rest, rest for 10. Row, clean and press. Row, clean and press. Add some power. Build, build. In three, two. Let's go. Pull, clean, push. Not to mention rest time is basically non existent. Every time I do this, Rachel goes, are you sure? Are you sure? We're just going to do 10 seconds of rest? And now we get into the workout and I'm like, she was right.

10 seconds goes quick.

But we are able to Fit a.

Lot into a 30 minute workout. That's the benefit.

Yeah, you're getting a lot of bang for your buck right here, team. Come on. Yes. Three, two, and you're out. One weight press jacks. One weight press jacks. 20 seconds. Push it. Push it in. Three, two, let's go. Push it, push it, push it. Come on. 20 seconds. Yes, you can back to legs after this. Should also mention no push ups in this workout. Right now.

Push ups.

There you go. 5, 4, 3, 2. Recover. Well, you always say you're always like pushing.

Push ups are so hard when your heart rate is high. And my heart rate has been high this entire workout.

I mean, I guess the chest to floor burpees like teetering your push up line. Deadlift. Deadlift, clean. Alternating lunge, lunge jumps. Let's do it. Deadlift's one of my favorite moves to catch my breath on. Here we go. Crush some oranges in your armpit. Activate those lats. Three, two, hinge. 40 seconds. Just breathing heavy. I say this in your rows and in your deadlifts, but think of a 2x4 connected from head to tailbone, right? Nice flat back. Really crush those oranges in your armpit. Get that nice stretch. Then push the floor away to stand up. Not overextending at the top. Keeping those weights nice and tight to your body. You start to feel this in your low back. Move the weights more to the side, like this. Closer the weights are to the muscle. That's working less. You're going to feel it in your back. 10 seconds. This is a suitcase deadlift. Same thing, really great, just a different grip. Little less tension on the back for 4, 3, 2. And recover. Weights are down. Now you add on deadlift, clean. Alternate your step back, lunge, alternate. We'll start on the right. 30 seconds. Deadlift clean in three, two. Let's go. Hinge clean, step back. Right, Stand tall. Hinge clean, step back. Left, Drive up through that front foot. Hinge clean. Nice. Taking the load from two feet to one foot. Nice. Hammies, glutes, quads. Whoo. Hammies, hips. Glutes, glutes in quads for 5, 4, 3, 2. Recover. Weights are down. Sweat droplet right on my nose. Lunge jumps, lunge jumps. Three, two. Come on, Lindsay. Come on. You come on.

I saw someone say, they're like when Lindsay says, come on, Lindsay, you know, it's really tough.

Yeah, it's like the new holy bananas. Holy bananas. Come on, Lindsay. So I'm talking to myself for 10, 9, 8. You got this 7, 6, 5, 4, 3, 2, 1. We go back side, baby. Triceps, chest flies, burpees, and you're two rounds down. Let's go. Rack them skull crushers. 40 seconds in three and two. Let's go. Bend at the elbow joint. Exhale, push. Overhead. Inhale, lower, Exhale, push. You got this. Come on.

I'm very grateful you have the strength. Move first in each circuit, just as an opportunity to catch your breath.

It's intentional. Yeah. Of course, strength training is my priority, so strength before cardio. For me, strength is my priority. So longer on the strength, right? Nice work. Come on. Yes. 10 seconds. Do those weights feel heavy? Yes, they do. They should. Let's go. It's 5, 4, 3, 2. Can I do one more? Yes, I can. Chest fly, knee tuck. Let's go, guys. This is your build. 30 seconds in three, two. Let's go. Kick them out, pull them in, kick them out, pull them in. The heavier I go in weights, I find my neck and shoulders need to be on the ground for this one. You can always challenge yourself if you got lighter weights and lift those neck and shoulders off the ground. The farther you're going to keep your knees from your chest the entire time, the more you're going to keep that core turned on, the harder it's going to be. Nice work. Yes. Finish. 5, 4, 3, 2, and recover. Weights are off to the side. Grab your towel if you're with Rach, burpees if you're with me. 20 seconds. Final 20 of round two. Water breaks on the other side. We go in three, two. Let's go. Come on. 20 seconds of burpees. Yes, you can. Yes, you can. You are made to do hard things right here. It's only one of the many hard things you're going to face today. 10 seconds. Finish it. You're working for that water break. It comes in 5, 4, 3, 2. Recover.

Good job, water.

Right. One more time through all those moves before we go there. Grateful for my water break, I always add half a packet of element electrolytes to my water bottle. Getting crazy in here before every workout, trying to get my towel. There we go. Half a packet of element electrolytes. Two, my water bottle before every workout with my five grams of creatine. It just helps keep me fueled. When I found out that hydration played a role in not only my energy levels but my sleep, I was like busy mom of three little kids. Sign me up. I am all about optimizing my energy levels and my sleep. As a busy working mom, I know That I can rely on Element as my daily dose to keep me hydrated. It's so easy to get my sodium, magnesium, and potassium in one half packet of Element every day to my 32 ounces of water. And it keeps me hydrated and it keeps me energized so I can keep up with my kids and keep pushing you guys right here on the mat. If you want to try my favorite brand of electrolytes, Element Electrolytes, all you got to do is click the link in the description below and you're going to get a free sample pack of Element with purchase. Again, just click the link in the description below. Get a free sample pack of Element with any purchase. We'd love to have you joining Team Element. Rach and I are on it. I've got a little lemonade in my water bottle. Lemonade, Salt, my fave right now. How about you, Rach?

I love the watermelon. It's just so good, so refreshing with ice. It's so good.

Yes.

Yeah.

Ice, refreshing, salty goodness. The salt is pouring out of our veins right now. And we've got one more round.

Yeah, let's do it.

One more round. Let's go, team. One more round. 12 moves, one more time through. This is how you finish. Dumbbell squat. Dumbbell squat. Grab your heavies. Let's go. 40 seconds. Last time you do each exercise. We go in three, two. Let's go. Dumbbell squats for 40 seconds. Nice. You got a little bit longer water break there, right? Yeah, we like a longer rest now. We're coming back, and you got energy to get after it after that longer break, right? Come on, come on. 40 seconds of strength, 30 seconds of power or build, and 20 seconds of hit. Push. Come on.

Shaving that 10 seconds off really makes a difference, too. I feel like this is the round you feel it the most.

Yeah. Third set is the hardest, but you get it. As that intensity increases, that work time decreases. Let's go, team. You're here for 5, 4, 3, 2. You squat and set them down. Rest for 10, add that calf raise. Rest for 10, add that Calf raise. Pick them back up. Calf raise in 3, 2. 30 seconds. Squat, calf raise, squat, calf raise. Get ready to get jumpy. I always think it's fun, too, to go through these progressive moves, like building the intensity. I like that. My trainer mindset likes that, I should say.

Also, I love if you get to the hit and you're like, I'm not feeling it.

You can stay at the power. Oh, yeah. Stay right here. You have options. Can keep doing this for the last 20. You're here for 5, 4, 3, 2. And recover. Weights are down. 20 seconds. Squat jumps. It's gonna feel hard. You're gonna be stronger for it. We go in three, two, let's go. 20 seconds. Yes you can. Come on, come on. Make it explosive. We know that this impact is good for bone density, it's good for our nervous system. Keeps it poppy, keeps those fast twitch muscle fibers strong and healthy as we age. For 5, 4, 3, 2, 1. Whoa.

Yeah.

Lift rows, row clean, press jacks. This is like an old NML workout. I used to do hiit all the time.

All hit, no rest.

All hit, no rest. This is like 2015. Lindsay coming out. Row in three, two. Let's go. Since I've hit my 30s, it's very rare you see a 10 second rest in an NML workout. Going on 37 this year, guys. 37, you know, 35 to 45, prime time muscle building years. It's when you start to lose muscle, nervous system, power, agility. But you still got your hormones, baby. And that's what's going to keep us strong right here. We keep building strength one rep at a time so we can weather those storms as we age just to avoid the back pain. Come on, you're rowing for five. Four, three, two, and recover. Woo. Row clean, push. Row clean, push. This is the baby out of the crib and up into the air. We go in three, two, let's go. Row clean, push, Recover. Row clean, push. Rack. Whoa. Should say row, clean, push. Reload. Row clean, push, Reload. Come on. You got this, team. 10 more seconds here. 10 more seconds here. Keep pushing. You got this. 5, 4, 3, 2. You're out. Wait 20 seconds. Press jacks.

Gallon.

3, 2, let's go. Push it, push it, push it. Yes you can. 20 seconds. Yes you can. Right here. 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2. One more. Six minutes left.

Let's go.

Spoiler alert. There's no bonus round.

This whole workout felt like a bonus round. We fit a lot in.

Here we go. Deadlift, deadlift, clean lunge. Grab your weights. Deadlift, Deadlift, clean lunge. Deadlift in three, two, let's go. Hips, back. Stand tall. Inhale, down. Exhale. Push that floor away. Inhale, down, exhale. Push that floor away.

I feel like this would be a great workout on one of those days where you are like really overwhelmed, really stressed. You need to turn your brain off for a while because it's tough and it's so there's so much variety. Like, we're just moving so fast.

Yeah. We took the circuits and instead of doing like the first circuit three sets back to back, you're still doing three sets of every move. It just spaced out, which makes it a little bit more fun. I think on those days where you're not as motivated or on the days you got to push through a HIIT workout for 3, 2, and 1. Add the clean and lunge. Add the clean and lunge. You do this one. When you're feeling motivated, though, you. Yeah. Grab your weights. You go in three, two. Let's go. Hinge clean, step back, right. Drive tall, hinge clean, step back left. Drive up, hinge clean, step back right. Yes. Team, come on, finish this workout strong. You're almost there. Crushing it. 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2. Recover. Weights are down. Lunge jumps. Last time you got to do them. That's good news. 20 seconds of lunge jumps in three, two. Let's go. Switch, switch, switch. Yes, you can. Come on, don't quit. Not yet. One circuit left. Three minutes of work. Yes, you can. For 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. It is so much easier to wrap your head around. 20 seconds.

Yes. Break it down.

Last three moves. Skull crushers, chest fly, knee tucks, burpees. And you're out. Team, let's go. Skull crushers in three, two. Let's go. 40 seconds. Oh, no. That's all right.

Knocked my water bottle. I can't believe I've never happened before, actually.

Yeah, right. That's good.

We've been doing this seven years and that's never happened.

First for everything, hun.

First for everything.

I like how you went for the quick pickup, though. Yeah. I mean, you gotta save that water, especially in a workout like this.

I can't spill my electrolytes.

I need them. No, no, not the element. Come on, team. Hang with me. 10 seconds. It feels hard. Yes, it does. You got this. Last 5, 4, 3, 2. To get one more in you, you do chest light, knee tuck. Chest light, knee tuck. 30 seconds. In three, two. Let's go. Open and close. Inhale, open, exhale, close. Legs are just an option. It's an add move. You're adding on means we make it more compound. We engage more muscle groups. You're hitting your abs here. Low abs, chest and shoulders all turned on. Come on, finish it right here. Last 5, 4, 3, 2. And recover. You are up and over. Last 20 seconds. Towel clams are burpee. Knees pick Your poison. You got 20 seconds and you're out of here. No bonus round. This is it. Finish it right here. Three, two. Let's go. Come on. Down, up. Yes, you can do anything for 20 seconds. Yes, you can. Finish strong right here. Yes. You're in the final. 10, 9, 8. You got this. 7. Stay with it. Holy bananas. 5, 4, 3, 2. You're out.

Yeah, Lindsay.

Yes. Rachel.

There you go.

That was a burner, guys. Full body burner. Let's stretch. Gonna stay standing because my heart rate's high. Seeing stars. Hands behind the head. Danny. Cat cow. Shoulders collapse. Elbows collapse. Round through the spine. Open it back up. Round and collapse. Stand tall. Open. People are always like, are you doing the full workout? Yes. That was no camera magic.

We would be the best actors in the world.

Chest expansion in arms. Come around back. Big inhale. Reach those knuckles away from that tailbone. Open up the chest. Open up the shoulders from those chest slides. Nice work. Release those arms, right toes. Kick up towards the ceiling. Scoop and reach. Scoop and reach. Left toes up towards the ceiling hamstring. Scoop and reach from those deadlifts. Here we go. Do it again. Scoop and reach. One more on the left. Goop and reach in a little quad. Stretch my legs. Felt all those lunge jumps and squat jumps. Gonna stretch those quads. Come back to this one tomorrow. Stretch those quads, stretch those legs. I'm so proud of you guys for showing up. Never disappoints in a hit workout. Thanks for being here and special thanks to Element, our sponsor of this workout. Check out my favorite electrolytes in the description below. Get a free sample pack with purchase. I promise you're gonna love them.

High five.

See you later. Awesome job. That was a sweaty one. You crushed it. If you loved it, hit, subscribe to my YouTube channel. I queued up another workout for you right here. Otherwise, I'd love for you to join me in a two week strength and hit workout challenge. You can find the playlist right here. Have a great day.