35-Minute Full Body AMRAP (Strength + Cardio Workout with Dumbbells + Optional Bench/Box/Chair)

Five minute full body amramp. Good morning, YouTube. You guys, I'm so pumped. Good morning, Aria, Amanda, Claire and Kimberly. You guys are so ready to rock this and so am I. We're just finishing getting set up here, you guys. I'm just going to walk you through what we are doing today. This is a 35 minute full body amramp. So if you are following any of our workout challenges, you might have seen an amramp or two on our site before. It means as many rounds as possible today. YouTube, you can't hear me, can you? Oh my goodness. Because I don't have a mic on. Or wait, maybe it's picking up actually through the. Where's the little mic pack? Right here. But it's picking up through here. So this is good. You can hear me through here until I get my headset on. All right, you guys. So it is a 35 minute full body amramp. So you go as many rounds as possible. That's as many rounds as possible for you in our allotted timeframe. So today's workout looks like this. You have six circuits. Okay? So we have a lower body, a chest and back, a cardio and core, and then we go back lower body and then we go by shoulder try and then we go cardio and core again. So it's a big full body workout. All you need is dumbbells and this box if you want it. You're going to do each circuit two exercises on repeat for 3 minutes and 30 seconds. OK? So I'm going to give you two exercises. Say I give you lunges and squats. You're going to do 8 reps per each move on repeat for 3 minutes and 30 seconds. You get a 30 second recovery and we go right to the next circuit. So it is going to be fast and furious. But again, you get to choose how hard you go in today's workout. Ok? You get to choose how heavy you go. You get to choose if you want to jump or not. If you don't want to jump, Rachel's your girl. If you want to jump, I'm your girl. Ok? So you get to choose who you want to follow along with. I'm going to get my headset on so you can actually hear me. I'll tag with you behind the scenes. You guys, how it goes down, we are continually working. This mic is a small headset, so it's super nice. We're continually working to upgrade the quality for you guys. So in this case it is audio. We had a mic issue. My mic went out. So we had to get a new one. So this is our new mic. So you're gonna have to give me a thumbs up if you can hear me. Okay, you guys, let me know if you can hear me. This is the new microphone for YouTube. So let me know if you can hear me because it's gonna stay live on YouTube. It'll stay live on. Whoops. Instagram too, but YouTube is where the quality is at. You guys, if you want to come back for more workouts, you can always come back there. Just think you can view it on your TV if you want to. Oh, good morning, Hannah and oh, healthy baked Amber. Welcome. You guys are so awesome. Thanks for joining live on Instagram. And good guys. Got a thumbs up. Can you hear me? You can hear me. Great. Thank you, Julia. Awesome. Good. You're so glad you can hear me. Who is ready to rock and roll this morning? I'm going to start that timer and we're going to get ourselves warmed up with a good body weight. Warm up, you guys. Let's do this thing. Remember, you can crank up your own jams if you would like to. We don't have music for copyright reasons, but we're gonna get this party started. There we go. Okay, let's go. Big inhale. Reach nice and tall. Big exhale. Start your watch. If you haven't yet, you don't want to miss this workout on your watch. I like to set my setting. I get asked this all the time. Big inhale. Do it again. Right wrist grab left. Up and over side body stretch to the right. I set mine to circuit training. If your watch has circuit training, that's what I like to push for these workouts. Back to center. Up and over. Big side body stretch to the other side. Nice. Bring it back to center. Give me squats. Down and up. Down and up. There you go. Sitting back in those heels. Drive through the heels. Stand tall. Nice work. Chest stays up. This is going to be your base move at any point in time today. You can come back and just air squat it out. Rachel's going to show low impact modifications. She might add some jumping to from the ground. So she's going to show you how you can jump from the ground or not jump from the ground. I'm going to show you how you can add the box. Let's add a knee. Give me right knee up. Nice. Lefty up. Today's workout is very explosive. If you've done our 40 minute full body athlete workout and you liked it, you're going to love this workout. Ok. We are working on power explosivity. You get to choose. You can add strength. There are so many ways to add power without jumping. You guys. Nice. Right here, right here for four. You got it. Three. Nice work. Two and one. Let's jack it, jack it, jack it. Eight, six, seven. Six. You got it. Five, four, three, two, one. Hold nice and wide. Toes are going to face me. We're just going to stagger a little bit. Cross stack squat. So we're going to sit back, heel or toes pop up, go over the heel. Up and over other side. So we're working on hip mobility. Opening up those hips. Inner thighs give us better range of motion for our squats and lunges. I love the cross stack, squat, lunge, whatever you want to call it. I think we're going to break down lateral lunges, cross back squats and lateral squats soon for you so you can see the differences. But this is a great warm up exercise for hip mobility. Get nice and deep. Open up those hips. This morning you're going to want them nice and open and nice and warm. Nice. One more each way. Awesome job. Other side. Nice. Put your hands to the ground and go ahead. Step back. Find a nice high plank for me. Shoulders over wrist. Core is nice and tight. Nice. Hold here. You're going to tap opposite hand out. So tap out and out. Let's go for eight. Seven. Keep those hips to the ground. You got it. Final five. Four, three, two and one. Step that right foot outside the right hand. Give me an easy twist. Go ahead. Give me shoulder sweeps to the back. Just open up that chest shoulder right there. 4, 3, 2, 1. Set your hand down, framing your front right foot. You're going to bend, extend and stretch. Drop the back knee. Push the hips high. Drop the back knee. Push the hips high. Nice. Give me four. You got it. Three. Awesome job. Two. You're back to plank. Last one. Hips go high. Drop down. Step back. Whole plank. 2. Push ups, knees or toes down. Up, down, up. Left foot outside that left hand. Easy twist, windmill back. Sweep it out. Big shoulder sweeps to the back for four. Three, two and one. Plant those hands. Frame that front left foot. We're going to bend and extend. Rachel, I didn't put on deodorant today. I am so sorry. We are so close and I'm going to get so sweaty and there's no deodorant on. Right here you got 3. Nice work. Nice work. 2. Awesome job. Last one. Tap it. Push high. Step back to plank right here. Slow burpee. Step the Right foot, the left foot. Stand tall. Take it down. We're opening those hips in that boring motion. If you can get those hands all the way to the ground. Okay. You can always add a box or a chair. Whether you want to jump or not. You can add an incline. Place your hands on the boxer chair. Nice. You got 4, 3, 2, and 1. Stand tall. You guys ready to knock out this first circuit? Ready, Rachel? All right, you guys, I am so pumped for this workout because this is my type of fun, fun athletic training. You are so ready. Kara and Nate, welcome. You guys. Let's do this thing. Okay. Like I said, follow Rachel if you don't want to jump. Follow me if you want to jump. If you don't have a box, use a chair. Use a bench. Use a cooler loaded with some weight. Just make sure you have a stable base. All right, Amrack style. Lower body power is round one. Okay. Eight reps per move. Rachel has step back lunges with dumbbells. I'm gonna grab one dumbbell. I'm doing box step ups. So it's one, two. Okay? Each leg counts as one. You're going to do eight of those. Set your dumbbell down. Rachel's got squats or squat jumps, and I'm going to give you a box jump really quick if you're using a box. Here's the rules. Whenever I jump onto the box, both feet land on the box. Feet are completely on the box. Heels are not off. I land loaded. I stand tall. Full hip extension every time before I step off. Okay? Full hip extension before you step up. Just like you would give me for a squat. Jump it or don't. Eight step back lunges or eight step ups with or without a dumbbell. Eight box jumps or eight squats or squat jumps. That's what you're doing on repeat for 3 minutes and 30 seconds. Count your reps. Move at your pace. Are you ready to blast off? Ready, Rachel? Let's do it. She is ready. Grab your dumbbell if you want it for step ups or lunges. Your three minutes and 30 seconds starts in three. Two. Let's go, let's go. So you step up one, you're doing eight of them. That's four per leg. Two. It's gonna move really fast. You got it. Three, it's your pace, your tempo. Come on. Four. You can always do this with just your body weight. Let's go, let's go. Count your reps with at your pace. Nice. After you hit that eighth one, you're going right into squat or Box jumps. Dumbbell goes down and you go. Here we go. Come on. Get angled. Let's go. Let's go. Your pace, your tempo. Land loaded. Land stopped. Full hip extension at the top, whether you're squatting or jumping. Let's go. Come on. Come on. I tested this workout last week and my legs were nice and sore. Gotta get a lot of power in today if you want to. Come on. Eight and eight. Nice. You through one round. Keep going. Two minutes and 45 seconds. Okay. Try and keep that pace. Come on. Eight. Knight. Rachel is cruising. Nice work. You got your pace. That's the beauty of an amramp. Nice. You can always come back to this. Measure your progress. That's why I love it. Nice. Keep it up. Keep it up. Come on. Drop that dumbbell when you're ready and go to that next move. I love that Rachel's here offering all levels for us. You guys, I'm, what, 19 months postpartum? You do not get to box jumps unless you build up that strength. It's taking me over 19 months to tackle workouts like this. This is tough stuff. Let's go. Two minutes. Two minutes, three minutes and 30 seconds is a long time to work, isn't it? Isn't it? You're gonna do it, though. Your pace. Now we slow it down. Nice work. You can always add more intensity if you're not jumping by adding a dumbbell. If you're just squatting, maybe you add a dumbbell to those squats. How you doing? M. Good. I feel it already. Nice work. Come on. Come on. Keep pushing. One minute and thirty seconds. Let's go. One of those workouts. You just turn this out, get in the zone and go. Come on. Yes, you can. This circuit is pure fire waste. Whoa. Isn't it? Come on. Nice work. Nice work. Come on. Come on. Let's go. One minute. One minute. Get you one more full round. Come on. At least. Come on. Just breathe. Breathe and move. You're working for that break. Come on. Come on. Nice. The key with AMRAPS is finding a pace you can move at consistently. There are no breaks during this. 3 minutes and 30 seconds of work. Try not to take them. Keep moving. Move at a pace. 30 seconds. Let's go. Come on. Come on. You got this. Nice. Ah. Push it. Right here. Come on. 15 seconds. Bring it home. Don't stop, don't quit. Finish it. 10, 9. Let's go. Let's go. Right here. All you got. Last. 5, 4, 3, 2, 1. 30 seconds. Walk it off. Awesome job. Lower body gets A break. You should be hands on knees. Right, Hands on knees. We're going to upper body, chest and back. Strength, strength, same thing. Eight reps each. Okay? I'm gonna show you. I'm gonna go up for a 30 pound dumbbell. We're gonna push it. Bird dog. Row, dumbbell. Left hand, left knee goes on right leg back. I roll for eight right here. Working on core stability. Okay? Rachel doing it from the ground. I do eight on the right, eight on the left, and then eight push ups. Start with push ups. I'm coming down with you, Rachel. Three. Eight push ups in three, two. Let's go. Push up. One. Nice work. Knees are toes. Come on. Yes. Therehere we go. Eight. Come on. You can always do eight push ups. I know it's hard, but yes, you can. Okay, the same knee, the same arm. That's rowing as the leg that's down. Other leg extension. There we go. Other leg extension. They're going too far. There we go. You got eight of them. Come on. Come on. If this is too hard for you, can always go knees down or plank and row. This bird dog, though, it is my new favorite move. I'm gonna show you from the side. Holy stability and core. Right. Show you from the side right here. Without kicking Rachel. No, you can kick me. It's okay. Eight. Seven. Come on. This is a strength circuit meant to slow the heart rate. Do you see me shaking? Holy bananas. Come on. Keep that core turned on and you go right into eight push ups. Okay? This is a strength circuit. Strength circuit. Catch the heart rate. Try to do those push ups from your toes if you can. It's only eight. Nice work. Come on. Come on. Eight. There it is. Right back into it. Bird duck rows. I'm not gonna do it from the side because I'm gonna kick Rachel in the head. Let's do it right here. Adding the box just gives me more range of motion. Lets that arm drop a little bit farther. Okay. Challenges my core fire a little bit more. It's a little bit more extension and length on that arm. Remember, back row. I pull from the elbow. My hands are just a hook for moving the weight. I pull from the elbow, and I stop right when that elbow meets the rib cage. Are we sweating yet? My knees is dripping. Hips stay square to the ground. Nice. Slow and steady. You got it. Come on. 1:30 left. You got it. You got it. Nice work. Nice work. You can go ahead, Rachel. Go ahead without me. You start. We're all moving at our own pace in this workout. You do You. I need a towel. There is so much sweat. Good day to not wear deodorant. Lead with that chest. Come on. Elbows go back towards the body. It's only eight. Yes, you can. Come on. Come on. If there is a workout to try, push ups from your toes. This is it, you guys. Right here. It's your pace and it's only eight reps. Come on. You got it. One rep at a time. Let that heart rate come down. We're going to push it. Next circuit, cardio and core. I love going hard. Taking a strength break, going hard. Come on. Nice. 30 seconds. Finish this, you guys. Finish it right here. Finish strong. Come on, come on. Nice. Come on, come on. 15 seconds. 10 seconds. Oh. Go. Chin drift. Those chin drips of sweat, they should be flying. 5, 4, 3, 2. Water break. Nice work, you guys. Grab some water. Grab some water. How we doing? Setting up the next circuit. Cardio and core is. No weights. Get the weights out of the way. Okay, Rachel and I are gonna have to stay here a little bit. I'm gonna keep my box here. Let me know if you need me to move it up. Okay. Four, high knees, lateral squat. One, two, three, four. Up to the box. Over to the other side. One, two, three, four. Up. That's two reps. Okay, Rachel's doing the same thing from the ground, you can follow her. And then I go into low plank reaches on my forearms. Let's start low plank. Start low plank. You're on in three, two. Let's go. Tap the head in front of you. That's one. One. Two, Two, three. Three. Come on. Four, four, five, five, six. Six, seven. Seven, Eight. Eight. We're up. Let's go. I'll start this way, you take that way. Ready for high knees. 1, 2, 3, 4. Lateral hop. Hop over to the other side. 1, 2, 3, four. Up. Your pace, your tackle. Let me know if you gave me the move. No, you're good. Nice work. Come on. Each jump counts as one rep, so I'm at four. It's gonna take you a little bit longer to get through this one. Come on. Nice work. Nice work. Drive those knees up and then drive them up for the side jump. Nice. Woo. Go, Rachel. Go, Rachel. Like I said, we're gonna go at different paces. You do you. Come on. Come on. Let's go. On those planks, it's one hand. One hand. Then each count is one. Hips are square. The ground, low plank. In low plank, I'm thinking about pulling my toes towards my elbows. You see, when I say it's A workout. You just settle in. A move your pace. Come on, just keep moving. Amramp, you push it. Cardio core right here. How hard you want to work, you decide your workout. You do your personal best today. Bringing the rest, removing it all planes, right. We got the box jumps, squats, going straight up and down. Now you get a little lateral action. Don't miss that box. Come on. Yes, you can. Keep moving. I know it's a long time to work. I'm gonna give you longer. One minute break after this one. Come on. One minute break. That's what you're working for. You're gonna work hard for me for one more minute. One minute. You hear me? What would it look like if I said you got to do this for one more minute? Yes, you can. Let's go. Whether you're in plank or you're running and jumping, Heart rate should be high. You should be needing a one minute break after this. Yes. Hands should be on knees. Come on, push it. Push it. Right here. Nice work, Rachel. Woo. Love this move. Love this move. Come on. 30 seconds, let's go. Push that heart rate. You got 30 seconds to do it. Hands on knees, breathing out of the mouth. That's where I want you. Come on. Yes, you can. Come on. Yes, you can. You are so sticky strong right now. So strong. So strong for 10. Come on. 10 seconds, let's go. Bring it home. 5, 4, 3, 2, 1. One minute break. One minute break. How we doing? Holy bananas, you guys. Holy bananas. Nice work, you guys. So proud of you. Way to go. You guys are so awesome. Nice work, Julia. Nice work, Valentina. How we doing on Instagram? Yes, Alternative to the box jumps? Absolutely. Rachel's doing them. Follow Rachel. That's your alternative? It's a lateral hop. Rachel gives you an alternative to every exercise. Grab that water, Let that heart rate come down. We're going back to lower body power. Lower body power. Breathe it in. Should need this. Break right back to lower body power. I'm going to show you your move. We go eight per leg on this one. Okay. Eight per leg. I'm gonna move my box back so someone out of the way. But you can still see my hip thrust. Okay, we're going to hip thrust and single leg. Okay. Single leg lands. Looks like this. So I'm gonna be here. Okay. Upper back, shoulders are resting. Neck is going to stay neutral gaze. I'm not looking up. I'm not tucking my chin. I'm looking straight at Rachel. Hey, there you are, girlfriend. Stagger one foot out, one foot center Job belt can be right here. I thrust for eight. Rachel's doing this from a glute bridge. Okay, I do eight on this leg. Switch it out. Eight on this leg. You do this from a glute bridge or you do it from a hip thrust with the shoulders elevated. Right. From there, Rachel's going to give you a hopscotch squat. You can do this with a dumbbell or body weight. So it's down like a kid. Two, one. That's one, two. You do eight on the right leg, eight on the left leg. So get your eight on the right, then eight on the left. You want to jump, you do a box jump with a single leg. Land so it looks like this. One, step down, two, step down. Eight on the right leg, eight on the left. I know. Holy bananas. Right? You choose a level that works for you and that you can stick with for 3 minutes and 30 seconds. Last water break. You ready? Hip thrust, stagger your feet. Eight per leg. Glute bridge or hip thrust, you decide. Go heavy. It's only eight. I'm putting a 30 pound dumbbell on me. Rachel's got a 20, right? We're doing it. I chose your weight for you today. Sorry, Rach. That's the best personal trainer, right? I knows I can do hard things because I know what you can do and I know you can do hard things. Grab your dumbbell. 3 minutes and 30 seconds. Start with that. Right foot forward, left foot back, driving through your left glute. You're on. Set it up in three, two. Let's go. Here we go. Thrust. Eight, seven. That neutral gaze. It's really easy for me to look up on this one. You want a nice neutral gaze. Nice. Come on, you anchor leg. Your pace, your tempo. I'm just gonna keep this sweat towel with me because. Holy bananas, right? Nice. I think we got one more. Switch out those legs. Other side. Go. 8, 8, 7. So I'm driving through the heel that's closest to me. That's the heel that's working. Honestly, both are, but I'm focusing on the heel that's closest to me, pushing my hips up towards the sky, keeping a nice neutral back. I don't want an anterior pelvic toe. You got it. Come on. Yes. Is that eight, Rachel, today? All right, you do hop steps or you do single leg box jump? Let's go. Take a light one. Come on. It's gonna take a little time. Two, three. Why are we landing on one leg? Because we are unilateral creatures. We often transfer weight from one Leg to the other. That's why we do this. Expose our weaknesses. Unilateral strength. Good for our knees, our hips, our back, our core. We build core into every workout. That's what we should put on, a T shirt. Get your abs in every workout. Every exhale. Every exhale you take is an opportunity to pull your ab muscles together, contract them and work them. Okay? Single legs, box jumpers. That whole foot gets on the box. Yes, that whole foot gets on the box. Come on, let's go. Stick it. Land. Stop. Rachel and I are going to definitely move at different paces here. Come on, come on. Whole foot didn't get on the box that time. Come on, Lindsay. Let's go. You guys, right here. Set it up. Eight per leg. I like the tip thrust action. It is where I get to catch my breath. Nice work, Rachel. Awesome job. Just like hopscotch when you were a kid, right? I'm gonna impress all the kids in my neighborhood. They've all been dry, hopscotch everywhere. Got it. She has got it. Nice work. Come on. Drive those hips up. Squeeze those glutes. Put a heavy weight on if you can. It's only eight per side, you guys. One minute. One minute, Mark. You're not gonna get through a lot of rounds on this one. Come on. Nice, but I feel those glutes. Tell you what, this 30 pound dumbbell. Holy bananas. Come on. 45 seconds. 45 seconds. I'm not gonna jump on your face, Rachel. I'm good. Nice work. Come on, you guys. 3. Let's go, let's go. Count those reps. Make each one count. Come on, come on. Here's my trick. I don't know why, but this is what I think works for me. I always go half up, half down, so I got to do eight. So I count to four, and once I hit four, I go four. Three, two, one. I count half up, half down. Try it. I swear it makes the moves go by faster. Half up, half down. It's a secret sauce to an amramp. There we go. Come on. Nice work. Three, two. You're out. Water break. 30 seconds. Breathe it in. Upper body strength, shoulder by try. Okay, Eight bicep curls. Good old curls. Palms are out. Supine curl, eight curls, front rack up. Eight, push press, two inch dip, drive for eight. Drop your weights. Option a, eight tricep dips. Option B, eight overhead triceps. You choose your level. Yes. Choose what works for you. Yes. You guys ready? 8. 8. 8. If you are like, there's no way I'm doing a Tricep exercise after yesterday's tricep workout, Then cut it out. Eight biceps, eight shoulders. You do you. Best part of amramp, right, guys? Strength. Go slow and heavy or pick it up and go a little bit lighter. You decide. Your workout today, three minutes and 30 seconds. I'm using 15 pounders, eight curls, eight dip drives, eight dips. You're there in three. Actually. Actually, yeah. Okay. Three, two. Let's go. I was like, maybe. Maybe I could do 20s, but I'm tired, you guys. This is a tough workout. Okay, so we hit four. Now I come backwards for four. Three, four. Nice. Two. Last one. Front rack and let's go. Dip drive. Eight, seven, six. You got it. Come on. Nice. Come on. Nice. Rachel's going overhead. I'm dropping the weight, and I'm going dips. You do. You. You got eight of them. Since it's only eight of them, I'm trying to keep those legs straight. Nice. Long neck again. This is a strength circuit. Good to bring that heart rate down, because let me tell you, where we're going next for your final circuit is cardio and core. And it's. Holy bananas. Nice. Three, four. Now I count backwards for four. Three, two. Right in the front rack. Dip drive. Let's go. Come on. You got it. Nice. Come on, let's go. Right into Those triceps. Triceps. 8, 8, 8. This is your only circuit with three moves. If you choose, it can be two if you want it to be. Nice. Back raises, elbow shoot, straight back. Ah. Let me tell you, doing eight tricep dips with straight legs is like doing 20 with that knees. Holy cow. Come on, let's go. Shoulders down and back. Good form each time you guys are doing it. Showed up this morning to work. That's what you're doing. That's what you're here for. I'm so proud of you. Nice work. Come on, let's go. My shoulders there's on fire. If you can do dip drives, shoulder presses without making an ugly face, I don't know. That's a talent. My ugly face comes out every time. Squint those eyes. Clench those butt cheeks. What is it about squinting your face up that just makes it move a little bit harder? Put that aggression in. Let's go. Eight. Come on. I'll tell you what, amrams is one move. I close my eyes and I get in the zone. I just close my eyes. I breathe it out. I tell myself, you are so much stronger than you think you are. Let's go. One minute. Come on. Right here. Yes, you can. My hands are getting slippery. Amraps are hard. Whoever said 3 minutes and 30 seconds of work wasn't going to push you? Oh, man, Come on. I was laughing at myself because I was like, yeah, maybe I can do 20s. No way, you guys. I am dying with these 15s. Rachel's got it. You alternate. Go where you need to go. Come on, keep moving. Come on. 20 seconds. Ah. Let's go. 10. Come on, finish it. Don't quit. Right here. 10, 9, 8, 6, 5, 4, 3, 2. You're out. Dumbbells down. Grab your water. We're 30 minutes deep. We got five to go. Made this workout 35 minutes. It was like the happy medium between those who want a 30 minute workout and those who want a 40 minute workout. It's the best of both worlds, you guys making it happen. You ready for your final circuit? No dumbbells. Dumbbells down. Body weight only. Here's where we go. You ready? It is a burpee with a pushup. If you choose option box jump, option stand up, option tuck jump, you choose your level, getting these dumbbells out of the way. And then we go back to low plank. But this time your low plank is wide knee pulls. Okay, I'm going to show you low plank first. Okay, low plank, I'm on the ground right here. I pull my knees for eight. Eight, Seven. Seven. That was a weird way to count. Anyway, each knee, you gotta do it twice. So 1, 1, 2. 2, 3, 3. Okay. That's how I get to 8. And then burpee. Box jump. I'm gonna push this bad boy out of the ways. Favor Rachel, you got grooms. I'm gonna go right here. I'm gonna go hop back, push up right into a box jump. Okay? You could do it from the ground. We just don't really have space for that kind of business here. So I'm using my box. Rachel's going from the ground. Yes. All right, you guys, this is it. 3:30 and you're out of here. This workout's done. Don't turn it off unless you got to go. 30 minutes. You crushed it. Nice work, you guys. Okay, but if you can stay with us, you got 3 minutes and 30 seconds of work left. Tighten your ponytail. Get your mind right. Grab one last sip of water. It's 3 minutes and 30 seconds. Burpee with a push up if you choose and a box jump if you choose. You got eight of them. And then we go low plank. Pull those knees. Are you Ready, Rachel? Let's do it. Last one. Ready? One. Hype yourself up, team. Let go. We're here to amp you up. You're here to crush it. 3 minutes and 30 seconds. Starts at 3. 2. Let's go. Give me the burpee push up. If you wanted. Box jump. That's one. Both feet on that box. Come on. Step it or jump it. Come on, come on. Two. Let's go. Give me that full hip extension at the top. Don't cheat yourself. Don't cheat yourself that today. Come on, let's go. Last set. Woo. Amramps are tough stuff, you guys. Yes, they are. But so are you. You are so stinking strong. Come on. Nice work right here. Come on. Come on. You got pace you can stick with for that 3 minutes and 30 seconds. Yes. We're sweaty towels down. Pull those knees. Pull them nice and wide. Can always go up to high plank. Low plank is more challenging than high plank. You choose your level. Catch your breath in that plank. You can always go slower. Catch that breath. Let's go. Let's go. You got it, Rachel. Crushing in. You are. Pace your tempo. Come on. 220 left. 220. Let's go. Come on. Come on, you guys. This is an awesome workout. You can take it outside with you. Screenshot it. Set your own timer. I use the Tobacco pro app. I really like it. Whoo. Let's go. Come on. Come on. Take it to a park bench. Crank it out with your kids on a Saturday. You got this. Staying in. Come on, let's go. You are so strong right here. Yes, you can. One rep at a time. One rep at a time. Buckle up. Come on. It's hard stuff. I know it is. I didn't make these workouts to be easy on you. No. You can't go this hard every day. But when you choose to show up and go for yourself. Come on. Yes. Come on. Come on. Yes, you can push it. 120. That's what you got left. How we doing? How we doing, team? Let's go. Come on. Yes, you can. What would it look like if I said one more minute? Let's go. One minute all out, and you're done with this workout. Yes, you can. Yes, you can. Right here. Come on. Finish that set of burpees. You're on. Finish it. Don't quit. Not now. Let's do it right here. Strong body, strong mind. 40 seconds. I know you want to quit, but you're not gonna. You are mentally tougher than that. Yes, you are. You just made it through A year and a half of a stinking global pandemic. Crushing it. Come, finish it. 20 seconds. 20 seconds. One rep at a time. Bring it home. Let's go. Right here. Come on. You're in the final. 10. Finish it. 10. 9. 8. You got this. 7. Yes, you can. 6. 5. 4. 3, 2. You're out. Holy bananas. Way to go, Rach. Good job, Lynn. You guys rock my socks off. Nice work. That was so hard. I love me and Amram. Holy bananas. Heart rate's going up just watching. Try it later today. You're gonna love it, I promise. Claire Coffee. Can I have your name? Whoo. I love that Claire Coffee. That is like the cutest name ever. Girlfriend, you better sign up for our email list. We're gonna send out some free coffee. I think that workout deserves a free coffee. Nice work, you guys. Way to go. Nice work. Catered by Kerry. We love you. Thanks for showing up and working hard. You guys are so awesome. Ok. Oh, Meg. There's my sister in law. That was fire. Nice work, you guys. You know, when you start your business, your biggest fans are your mom and your sister in law and they just stick around forever. They're the best. Big inhale, reach up. Big exhale. One more time. Big inhale, reach up. Big exhale one more time. Because you can. Big inhale, fill up those lungs. Hold that top. Right wrist grabs up and over. Side body stretch. I'm so proud of you guys for showing up today. That was a tough amrap. Bring it back to center. Up and over. Other side. Big side body stretch. Nice work. Bring it back. Just flat those arms. Thank you for showing up and working hard today. I hope you are proud of yourself. I'm so stinking proud of you. That was a tough workout, right? I was like when I wrote this last night. Nice. Let's go. Big inhale, Drop down to the bottom of Yogi squat. So heels are going to go slightly out. Our heels and toes slightly out. Opening up those hips. I was writing this workout last night. My husband looked at it and he goes, that is just mean. Like, that's mean. No one's going to show up and do that. And I was like, trust me. They come, you challenge the people and they show up because they want to work hard. Come down to all fours. We're going to kick out left leg. I'm going to kick out left leg. You kick out left leg. You got space right there. Nice. Lift up on that left arm. Nice. And then can you drop it? Thread the needle. So I'm dropping. I'm stretching out the shoulder. Those planks, those burpees, those push ups. And then I'm getting a nice hip opener. I've been coming back to this stretch every day, you guys. My hips get so tight sitting at that dang computer looking at SEO for you guys. And so this is a great stretch to come back to throughout the day. Open up the hips, Sit the hips back towards the heels. Push into that inner thigh. Ear to the mat. Shoulder to the mat for 3, 2. Let's bring it back up to tabletop. Come back to neutral. Go ahead. Take a couple cat cows. Round through the spine. Tuck the chin towards the chest. Look at your belly button, and then reverse it. Drop the belly. Lift the chin. Feels so good. Do it one more time. Tuck it in. Round up that spine. Drop it. After holding that core tight, this should feel really good. You'll find you release it. Relax it. You crushed it. Nice work. Kick it out. Other side. Right here. Nice. Right arm goes to the sky. Nice reach. And then thread that needle. Sitting back, opening up through the hips and shoulder and ear to the mat if you can. All right, you guys, there are stretches throughout the workout. You're holding your pelvic floor really tight. These are stretches where I want you to just release the pelvic floor, release all that tension you've been holding, and just sink deeply into that inner thigh. Opening up the inner thigh. When we contract the inner thighs, we contract the pelvic floor. And now we're releasing it and relaxing it. It's just as important. That's holding it tight. Nice. Bring it back to center. Find that tabletop position again. This time, take the knees a little bit wider. Bring your big toes to touch. Sit your hips back. Walk your hands away. Find a nice child's pose. Forehead can come to the mat. You're going to take a big inhale for me. Fill it up. Big exhale. Reach those fingertips a little bit farther away. Big inhale. Expand the rib cage. Big exhale. Sit back a little bit farther. Open up those hips. Awesome job, you guys. I am so, so stinking proud of you. Bring it back up. We're gonna do one final stretch because I'm about to sit on a desk all day and work. You're gonna go like this. Reverse tabletop. Fingertips face your butt. Legs are bent at 90 degrees. Lift those hips up. Drop the neck back. Just open up. Think about spreading your chest apart. How far can you spread that chest apart? Spread it apart. Spread it apart. There you go. Open up the chest. The Shoulders. Nice work. Hold for three, two, one. Sit it back. You guys are out of here. You crushed three this workout. Thank you so much as always for showing up and working hard. This is part of our two week challenge that we are doing. You guys, you can always check out our free workout plan. We're on challenge number eight. This is two week challenge number eight. We're in the middle of. You're on your last stinking week. Finish strong and then get ready. Rachel, what do we have coming into so fun? Something so stinking excited for June. We have a June challenge that's going to take you right up to the 4th of July and you're not going to want to miss it. So head over to nourishmovelove.com subscribe. Get on our email newsletter list. Make sure you don't miss our challenges. As always, drop us a subscribe on the YouTube channel. We're going to be dropping more body weight only exclusive YouTube workouts just for summer. You guys coming exclusively to YouTube. So if you're not on YouTube, subscribe to our channel and we'll see you again soon. Thanks so much for showing up and working hard. You guys rock. Way to go, Instagram. Thank you so much. Nice work. Just missed it. We're going to repost it, you guys so you can come back and do it on Instagram. Ok. Have a great day. Instagram. Nice. Download the video. It's saved. Awesome job on YouTube, you guys. I'm so proud of you guys. Thanks for showing up and working hard. Look at this cherry tomato face. I am just beat. That was awesome. Nice work. Kelly, you love Rachel. So do I. She is like my, I don't know what. NML would not exist without her. Let's just say that she's so awesome. You're going to do this tomorrow. Good luck, Lisa. I hope you love it. Awesome job. You guys are so awesome. Each session became harder and harder. That is the goal. That is the sneaky, tricky goal of an amrap. It gets harder and harder. Thanks for showing up. Nice work, Kimber, Lisa, you guys are so awesome. Thanks for showing up and working hard. It's going to stay live so you can come back and do it again and beat your scores. Awesome job. You guys have a great day. I'm going to say an awesome job in the chat. First I'll say awesome job. Nice work you guys. I can't type. I'm shaking. All right, see you guys soon.