35-Minute Full Body Dumbbell Workout at Home | Strength + Core

If you're looking for a solid full body workout that you can do on repeat, this dumbbell strength workout was made for you. And if you want all my free home workouts, hit subscribe to my YouTube channel. Or better yet, click that join button and become part of my YouTube community so I can help you reach your fitness goals. All right, team, we're coming at you with an all strength full body workout. And obviously it's a special day because I've got some special guests on set. I've never got to say this on set before, but I'm joined by the amazing Lindsay. Hello. And the amazing Leslie. We are literally l cubed up here. Math is not my strong suit, but we are l cubed. These are amazing members, part of our YouTube community, and we're so excited to have them here. I'm gonna let them introduce themselves, but they have been longtime besties who have been crushing NML workouts and they live in different states and NML is what keeps them connected and we're so excited to sweat with them on set today. Lindsey, tell us a little bit more about yourself.

So my name is Lindsey. I'm from Tucson, Arizona, and I've been working out with NML since like 202021 with my bestie Leslie. And it's how we, like, stay together and keep checking in with each other. So it's been fun.

I love it. And you're located in Tucson. Tucson. And where are you located, Leslie?

I am outside of Chicago, so I live in the suburbs of Chicago. I'm a mom of three. I have to say hi to Lila, Scarlett, and Brenner. They watch me work out some mornings and then I work retail in Chicago.

I love it. Thank you guys so much for being here. And so it's fun to give the kids a shout out and say hi. Hi. So fun to see mom on set sweating with us. We're going to show you just how strong she is with this full body dumbbell strength workout. All you're going to need for today's workout is a set of dumbbells. I have anywhere from 20 to 25 pounds. You can use whatever you have at home. Your workout looks like this. You have seven full body strength exercises. You're going to do them times three sets. Each move is 40 seconds on classic 20 seconds recovery tricep format. We're gonna cycle through all seven moves and we'll see where we finish and see if these ladies want to burn up. They were talking on set earlier that they love burnout, so I think we might need to have one today. We'll see. Let's get started with a full body warmup. And then we can jump in, grab our weights and get to it. All low impact, all strength. It's gonna be a fun day. Okay, guys, we're gonna start by kicking out our heel. So right heel, right toes up towards the ceiling. You're gonna give me a hamstring. Scoop and reach up. Switch it out. Left toes up towards the ceiling. Hamstring scoop and reach. Nice. Just repeat that. Toes up, scoop and reach. Think about lengthening through the back of your leg or your hamstring as you scoop and reach. Nice. Lengthen through the hamstring. Scoop and reach. Overhead. Nice. Scoop and reach. One more each side, one more each side. Then you're going to stand up tall. We're going to warm up the shoulders. Last one here on the left. Scoop and reach, Stand up tall. Feet are parallel. Alternating sweeps to the back. Warming up those shoulders. Core is tight. Soft bend in the knees. Switch directions in 3, 2 and 1. Sweep it forward, Swim it out, swim it out. Gonna go to squats in 4, 3, 2 and 1. Feet are shoulder width or a little bit wider. You're just going down and up, pushing that floor away from you as you stand tall. Nice work. Trying to find that 90, 90 at the bottom. Knees and hips in alignment. Knees are tracking towards your outer three toes. Chest up, eyes up. Push the floor away. When in doubt, we always say squat it out. You're going to see squats as your first exercise today. Nice. You have four more.

Go four.

We're going to add a lunge in three. Nice work. Two and one. So you're just going to give me one squat, then one lunge. So squat, step back, right lunge together, squat, step back, left lunge together. Squat and lunge. Functional warmup. This is going to be your first move for the workout. I'm going to give you a sneak peek of what's inside my head when I write a full body workout. We're going to go lower body push, upper body push, lower body pull, upper body pull. Then we're going to do a lateral move, an accessory move, and a power move. And that's your seven moves. One more time each way. Squat and lunge. Last time, give me the squat and the lunge option. March, march it up option. High knee runs, you decide. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Take it nice and wide. Nice. Toes are facing me or slightly out. Lateral squat, hit right center, left center. Driving off that outer glute trying to get nice and deep. Bending into that leg. Drive up, bend and drive. Hitting the outer glutes. Inner thighs are getting a nice stretch right there. Down, up. Nice. One more each way to the right and to the left. Hold it here. Take a nice wide leg forward fold. Toes are going to face me. Hands are planting on the mat. And then you're going to step back to a high plank. High plank can be from the knees or it can be from the toes. You get to decide. Shoulders are stacked over wrists. Core is nice and tight. Hold it here. You got two push ups, knees or toes. Take it down. Up, down. Back to that plank. Step right foot outside right hand. Big easy twist. Opening the glutes. Stretching through. Gaze follows fingertips. Nice work. From here, set the right hand down. Step back. Left foot outside left hand. Easy twist. Rotating. Feel that nice outer glute stretch. Set it down. Let's do it again. One more each way on the right. Open and reach. World's greatest stretch. It feels so good. Set it down. Switch it out. Open on the left. Nice work. Awesome job. From here, set down. All fours are on the mat. Little cat cow action. So you're going to drop the belly, lift the chin. I like to wake my tail. It feels good. Then you're going to reverse it. Spine goes up towards the ceiling. Pull your hip bones towards your wrist. Do it again. Drop the belly, lift the chin and reverse it. Spine goes up towards the ceiling. Chin tucks. Nice. From here, we're all going to flip over onto our backside. Some classic glute bridges. You can draw those heels in nice and tight. Knees are going to be in alignment with my hips. Arms can be at your side or overhead. You're going to lift and hover. Squeeze lower. With control. Squeeze lower. You have 8. Nice work. 7. Warming up those hammies and glutes. Nice. 5. Holding at the top in 4. Awesome job. For 3, 2 and 1.

Hold here.

Option to lift one leg off the ground. Totally optional. Isolating the hips. Stability here. Nice. Hold for four. Three, two. Switch your leg. Lift and hold.

Stability.

Hammies, glutes and hips for four, three, two. Set it down. Alternating knee pulls. Pull knee and knee. Neck and shoulders can be on the mat or lifted. You decide. You have eight. Seven. Warming up those hip flexors and core. Nice. Final five, four, three, two, one. Roll yourself all the way back up to standing. We're going to finish with some jacks. Option, tap it option, tap it option. Jacket jabs or taps. And we'll start this warmup. In eight. We'll finish the warmup. I mean, nice. In five, four, three, two, one. Grab some water. Awesome job, you guys. Warm? Yes. Warm? Yes.

Very warm.

Very warm. Ready to roll? Okay, we're gonna jump right in. First move. Lower body, lower body, push. Upper body, push. Lower body, pull. Upper body pull. Lateral accessory. That's your deal. I'm gonna start with my 25, just like we did in the warm up. You're gonna give me one squat, one lunge for the first set. You're always going to be stepping back, right? So it looks like this. One squat, right leg back, one lunge, right leg up. So feet are bilateral or parallel. Step back to lunge. Just the right foot is going to move this first set. Just the left foot on the second set. Shoulders are down and back weights are at your sides. Squat, lunge, 40 seconds. In three, two. Let's go. Give me this squat, stand, step back. Right, lunge and stand. Nice. Squat and lunge. Nice. Slow and steady. Depending on what weights you have, that's all. Timed intervals, so the pace is up to you. I want one squat, one lunge. Driving through that front left heel. Squat, drive through both feet, then. Now the left foot. Nice. Push the floor away with both. Push the floor away on the left. You got it. Nice work. Shoulders are saying stacked over hips the entire time. 40 seconds here. You're already there in the final. 5, 4, 3, 2. One more lunge. You're out. I'm going to switch to my lighter weights. Shoulder press, rack them. Palms face in. Single, single, double. If you've got heavier weights and you need to give me a little dip drive. Go for it. Single, single, single, double. Palms are up, facing your face. Neutral grip. We go in three, two. Let's go. Punch on the right. The left. Now double it up to push. Nice. Punch right, punch left and press both. Exhaling as you push overhead. Push overhead. Now both. Yes, team. Yes, team. Right, come on. Left. Nice. Double them up. Shoulders are always where I close my eyes. Rachel's usually smiling on set. Who's the smiler? Who's the squinter, huh? Are they doing both back there? You're here for five. Four, Three, two, one. Nice work. Now we're gonna go to lower body pull. Let's keep right leg forward. I'm gonna go back to my heavy weights. Left toes popped. One dumbbell in each hand. Hinge at the hip. This is your lower body pull exercise. It's a staggered deadlift. Right leg forward, grab your weights. We go in three, two. Let's Go. Break at the hips. Push the floor away with that right foot just to stand tall. Break at the hips, push the floor away. Stand tall. All right, I gotta ask, do you like push or pull exercises better? Let's start with you, Lindsay.

Push.

She's a push girl. She's a squat. I love the squats. You like squats?

Yeah.

All right. How about you, Leslie?

Same push.

Oh, push girl.

Except not push ups. Not.

Yeah, those are not my favorite. You are going to see some of those in the very last move of today's workout. We'll save them for the end. Just for you, Lindsay. 10 more seconds here in this staggered deadlift. Then we're going to go to upper body. Pull. Nice work. Finish. 5, 4, 3, 2. And recover. We're gonna go to a single arm row. Let's go on the right since we're doing the right side first. Okay. Right hand's gonna grip the dumbbell. You can be here standing. I'm gonna use a tripod. Placing my left hand on the top head of my dumbbell. And it's just a single arm row. Pull. Elbow to hip. Lower with control. You're there for 40 seconds on the right. In three, grab your weights. We go in two and one row. Elbow to hip. Lower with control. Just a little bit of support here in this left hand. Shoulders are parallel to the ground. Not opening up. Elbow to hips. Squeeze all the way. Get that nice length at the bottom. Pull, squeeze, lengthen. Feel the back or the lat. Stretch, then contract. Nice stretch, then contract. 20 down, 20 to go. We always say the last two to three reps should feel challenging. That's how you know you've got the right weights. Right? And I like to challenge people. You've been working out with us, what, since 2021 or 2020, you said? Okay. Have your weights increased since working out with us? Yes.

Especially upper body?

Yes. Final three, two and one. We're going to talk more about that because I want to hear. We're going to go to our lateral move. So you're just going to need one dumbbell. So we did push. We did pull. Now let's move laterally. We're gonna go back to what we did in the warm up. Toes face me or slightly out. One weight here at your chest. You're gonna sit right together, left together. Lateral squat in three, two. Let's go. Hit right up left again. Driving off that bent knee, I like to think about transferring the weight to the outer edge of my foot. Strengthening outer glutes here. Don't let that weight pull you forward. Okay, so tell me where we started with weights and where we're at now.

Like threes and fives, especially for triceps. And now, like, I can do up to 15 for triceps.

That is so much progress.

I mean, three sets, maybe not, but the first set, probably yes.

Triceps.

Same with biceps too. I used to do like, you know, eights or something, and now I can do 15.

That is incredible. Five seconds. Triceps are one of the hardest to go up in weights for 3, 2 and 1. We're going to ask you next, Leslie, but first we're going to go to the ground and work those triceps. Okay? This is your stability or accessory move. So we did push, we did pull upper body, lower body, we did a lateral. Now I like to add an accessory move. Triceps are a little bit of an accessory muscle and we're going to do it with a glute bridge option, both feet on the ground option, one foot on the ground. I'm going to go single leg. Speaking of going up in weights, I've been trying to get these twenties for skull crushers. Let's see if I can do it. Holding here. Single or double leg skull crushers in three, two. Let's go. Bending just at that elbow joint. Exhale, push overhead. The glute bridge hold is just an option. Again, stability move right here. If you're lifting one foot off the ground, accessory for the upper body, hitting the tricep, back of the arm. All right, Leslie, tell me about your weight journey. How have. Where did you start? Where are you now?

So for my legs, I would say I started around like 10, 12s, maybe 15. And then now I do 20s and sometimes I break out the 25s.

Woo. Yeah, we love those heavy weights, don't we?

Yeah, it's like a really old rusted weight for my husband that I found in the basement. And I'm like, I can do this.

Three, two and one. I hope those last two to three reps felt challenging. And do you remember we filmed a workout where actually I had a dumbbell head break off one of my weights because I used to. I was like, I do this for a living. And I was using the old rusty dumbbells from the basement. Okay, now we're gonna do power move. You have the option to take it standing. If you wanna go standing, you can just hold one dumbbell right here. And you're gonna give me squat thrusters. Squat thrust, squat thrust. If you wanna do pushups, Cause they're Lindsay's favorite move. You're gonna going to give me a stack on push up burpee. So we'll start with one pushup jumper, step outside, stand up. Then you'll give me two push ups at the bottom. Then three. You stack on your pushups. We're going to start with one pushup. We all hit the deck. Dumbbell burpee. One pushup. Are we all doing it? Are we all doing it? Yeah, I'm going to do it. Okay, your modification, if you want standing is a standing squat thruster. If you're with Leslie Lindsey, Lindsay, you're doing one pushup burpee. Add on the push ups in three, two. Let's go. Hit the deck. Give me one push up jumper, step up, stand up, hit the deck again. This time we do two push ups at the bottom. Team. Down, up, down, up. Jumper, step, stand up. This time we go for three push ups. How many can we get to? One, two. Are these all happening on the toes? Mylanta. We got some strong ladies on set today for four. Three. Yes, team. Two, one jumper stand. You guys are crushing this. We go for five. We go for five. Go five. Four. Come on. Three, two. Finishing.

You're out.

Give me one more push up, down, up. Yeah. Crush it. Crush it. Awesome job. Grab water. That is the top. That's your seven move. We're gonna go two more cycles through all seven moves. Crushing it, team. We like three sets. Do you like doing something three sets or two sets? Three.

Yeah, I'm a big tri set. I like triceps.

We like the tri sets.

Love it.

You guys must love our new summer program, Overload 30. We're gonna link it for you in the description below. It's our brand new summer program, all programmed for three sets because we know that's where maximum muscle building happens. I'm gonna link that for you in the description below. Onto set two. Same thing. Squat, lunge. This time, left leg only is going to move. Left leg moves. One squat, one lunge, step back, left. 40 second timer starts in three, two. Let's go. Give me the squat, step back, left lunge, back together. Squat, step back, left lunge. Yes, team. That's okay. That's okay. We always say this is like the real deal. The live workout. There's no pause button is the major. The major downfall. There's no pause button live. But I do always like to ask, what is your favorite workout? So let's start with you again, Lindsay. Favorite NML workout you have done.

I like the Build 30 program.

Ooh, Build 30. That is a popular one around here. Yes. Any reason why I love the 30 set?

The 30 reps at the beginning makes me feel super accomplished. So even if I have to, like, run my kids to school and turn.

It off a little early. Three, two, you're done. You can set them down. Sorry.

Like, I accomplished something. So I love it.

We say that all the time. I feel that in this season of life, you're like, I did my 30 reps. I did something right, Something good for myself. Single, single, Double on the shoulders, upper body push. Grab your weights. We go in three, two. It's all good. Here we go. Push right, push left, double it up. I say I think 75 of my problems get me taken care of with a workout, Right? So good for my mental health. That is 90% of the reason I show up every day consistently. The endorphins my mental health. Right, Right. Leslie, hit us with your favorite workout.

So I think I would say my favorite program is stronger 25.

Stronger 25.

I feel like it's the perfect length of time, and I like the abs at the end. Yeah.

Yes. Three, two, one. Stronger 25. Back to pull. Left foot forward is a popular one. Five minute add on at the end. I like it. Those are two very popular programs. Summer programs. Left foot forward, right toes popped. Hinging at the hips. All left foot forward. This time, staggered deadlift in three, two. Let's go. Hinge, hinge, hinge, hinge. Stand tall. Hinge, hinge, hinge, stand tall. Nice work. So just driving through that front left foot, crushing those oranges in your armpits to activate the lats flat back. Range of motion can be different. It doesn't have to go all the way to the ground. Go until you feel that nice stretch in the hamstring. Then push the floor away. Stand up. Nice. Loosen hammies here. Finishing our push pull combo. And then we're gonna go back to that lateral squat with one dumbbell. That's where we go in 10 seconds, team. 10 seconds here. Oh, wait, no. We gotta go single arm, back row. We didn't do upper body pull yet. 5, 4, 3, 2. And recover. You're gonna row just on the left arm this time. Option to use that right hand for just a little gentle balance support. You get to decide. Row right to the hip. Hold, squeeze. Lower with control. Quick sip of water. Here we go. Left or right hand on your weight. Left hand is gonna row in three, two. Let's row elbow to hip. Lower with control again. Shoulders Are saying square to the ground. Pull right to that hip pocket. Lengthen through the lat, contract and squeeze. Lengthen through the lat, contract and squeeze. I'm just waiting for this sweat bead on my nose to just drip. Come on. It's so close to falling it's driving me nuts. Yes, team, let's go. See, the sweat is pouring. Even without jumping heavy weights, strength training. Training for that 70 year old body that can still go up and down those stairs with ease. Can still pull. Start that lawnmower with ease for 5, 4, 3, 2 and recover. Now you're down to one weight and we move laterally. One weight, we're going to move laterally. Nice wide stance. OK. Toes face me or slightly out. Rack the weight right here at your chest. You're gonna hit left, then right. Driving off that outer glute, that bent leg. Hit right. Right here. Points of contact are your collarbone and your sternum. Three, two, let's go. Hit right, drive out of it. Hit left, drive out of it. So you're getting a look inside my head when I ride a full body workout. We go push muscles upper and lowy lower. We go pull muscles upper and lower. There has to be a lateral move in there because life is three dimensional. Then we had a stability move, hip stability and accessory move, triceps. And then we had that power move with the burpee. Push up full body. It's a fun way to finish solid full body strength routine you can come back to on repeat. I know you got this, team. Come on. Right here. You're in it. Final five, let's go. Five, four, three, two and one. Awesome job dropping back down to the mat. Single or double leg glute bridge with those skull crushers. Grab your weights you want to use for skull crushers. Remember which leg you had on the mat. You can always go double a glute bridge. All right. Can always go double leg. Heels tight. We lift in 3, 2. Let's go. Hips lift. Skull crush. Bend and extend. Nice work. I know it's so fun to hear about you guys and your journeys and your weights increases, especially on these skull crushers. We had someone in our community named Julian who said thank you so much for encouraging me to use my 25 pound weights and my 20s. It is amazing and it totally pushed me outside my comfort zone and I have taken my strength gains to the next level. We're so excited to have you with us. Thanks for sweating with us, Julianne. Keep up the good work. 10 more seconds. Lindsey and Leslie, this Girl is hitting failure with these 20 pound skull crushers for 5, 4, 3, 2 and 1. Holy bananas. We say when the going gets tough. Holy bananas. All right, grab the weights. You want to use Stack on, stack on. Burpee. Push up. You're stacking on the push up. Giving me a burpee in between. We start with one push up. Let's see what we got to.

Five.

We got to five.

All right.

Let's see if we can get back to five. See if we can get back to five. We start with one or do you want to start at five and work down? What do you think, ladies? Five and down. Five pushups, one burpee, then you go to four, then you go to three, then you go to two. Let's do it. We go in three, two. Let's go.

Go.

Five push ups. Five, four, three. Yes, team. Two. Awesome. One burpee. Woo. Yeah. Down to four. Down to four. Nice work, Lindsay. One, two, three, four. Yes, team. It's harder than it looks. Are you doing it too? Come on. Three, two, one burpee. Two push ups. Two push ups. Final 10. Final 10. One, two. Yeah. One real burpee. All the way down. Stepper. Jump back down, up and stand. We did it. Oh, my God. High five. Yeah. So fun, you guys. All right. Third set is the best set. Best set. So pumped. One more time through. You're going to alternate your lunge this time. One squat. Alternate setback, lunge. Right and left. Back to the top. Third set's the best set. One more time through all seven moves. That's it, team. We'll let these ladies decide your bonus round. You can start thinking. You said stronger.25 for the core finisher. Let's do that. Let's finish with abs.

Yeah. I'm a big fan.

We're going to finish with. We're going to finish with your final with ab moves as selected by you. So I'll let you get some time to ruminate on that. We got one squat, step back lunge. We'll step back right first left, second squat lunge. Last time you do it. In three, two. Let's go. Give me the squat. Step back, right lunge, stand, squat, step back, left lunge, drive. Driving through that front foot. Standing you up. Are those glutes and quads? Yes. Strong legs right here. Going bilateral to unilateral. Putting it all together. Big compound move for you guys today. Squat lunge. 20 down, 20 to go. Yes, team. Lift. Lunge. Nice work. Nice work. Squat lunge. Final ten. You're Almost there. Hanging it. Woo. Right here, right here. 5, 4, 3, 2. Recover. Nice work, team. Swap out those weights if you want to. Single, single, double on the shoulders. Heart rate is high just from lifting some weights. Whoo. All right, last time on shoulders. Boulder. Shoulders in three, two. Let's go. Right, left, Double it up. Push. Yes, team. Yes, team. Right, left, double. Yes. Right, left. Stay with it. Push. Come on, come on. Right, left, left. Push. Exhaling on the hardest part of the movement. Are we all squinting now? 10, 9, 8. You got this. 7. Stay with it. 6. 5, 4, 3, 2. Recover. Squinty eyes. Shoulders. Deadlifts. Just going to go two feet on the ground. Standard deadlift. Hinge, hinge, hinge. Stand up. Standard deadlift. Two feet on the ground, one weight in each hand. Go heavy. Feet are parallel. Three, two. Crush those oranges. Hinge, hinge, hinge. Stand tall. Hinge, hinge, hinge. Push the ground away from you. Stand tall. Nice work. Hinge, hinge, hinge, stand tall. Nice. Awesome job, ladies. For the back, you're going to keep both weights just like we did. Single, single, double for the shoulders. We're going to single, single, double for the back row for the third set. How about that? That'll be fun. Yeah. Nice work. Dumbbells are nice and tight to the body. You start to feel this in the low back. Take the weights closer to the glutes, more at your sides. Suitcase, deadlift weights at the sides. You got it. Pushing that ground away, you're going to set those dumbbells. Shake out the wrist in three to go down. Set them down, Leave them there. Whoo. Check out the forearms. We're gonna go back row. Single, single, double. So it's a right, it's a left. It's together, right, left, together. Breathe it out for 10. Grab your weights. In five, you got this. Single, single, double. Nice flat back. Nice tight core. In three, two. Let's go. Pull right, pull left. Let's double, double, double. Nice. Right, left, double it up. Gaze is in front of you. Two by four from head to tailbone. Nice flat back, tight core. Strong back muscles right here. When you pull both, you think about squeezing those shoulder blades down and back. Nice. Down and back on the right. Down and back on the left. Now together, down and back. Yes, team. Yes, team. One rep at a time. Come on. Down to one weight for your lateral squat in 10. You got this. Finish strong right here. Final four. Three, two, one on the right, one on the left, and you're out.

Yes.

Woo. One weight, one weight. Lateral move Weight at the chest. Hit right, hit left. Lateral squats. Move. 5 of 7. You are so close. Grab your weight. We go in three, two. Let's go. Let's go. Hit right. Started early on that one. You see the timer gonna get up an extra couple seconds. I like the lateral squat. Favorite move. Favorite move for each of you. Let's go. Favorite lower. Favorite upper. Hit us, Lindsay.

I love a good snatch.

A good snatch. I like it.

It's kind of lower and upper right.

Yeah, you get the whole thing. That's a good, powerful, you know, strong, full body move. How about you, Leslie?

I would say upper body. I like a hammer curl.

Hammer curl and lower body.

Probably a sumo squat.

Sumo squat. Okay. For future. I'm going to ask them before they come on camera and build their favorite moves into the workout. None of those today. Three, two, one. Whoo. That's why we work out together, though, right? Because you do your favorite moves on your own. You do burpees when you're with me, right? Sculpt crushers. Both feet on the ground this time. Both feet on the ground. Hips lift. Glute bridge, hold. Skull crusher. Glute bridge, hold. Skull crusher. In three, two. Let's go. Bend, Extend. It's all good. We'll love to have you guys back on set one time. We'll build in some snatches, some sumo squats, and some hammer curls. Third set's going to take me to fatigue on these skull crushers. Dropping down one weight. Nice work, team. Third set. Goal of the tri set. Can you stick with the same weight for all three sets? If you have to drop weights, that's a good thing. It means you're really challenging yourself. That's our goal here at nml. Our goal is to challenge you, bring out a stronger, better version of you for four. Three, two. And recover. All the way down. Nice work. It is your final time. All on the pushup burpee. We go singles. We go singles. You give me one pushup, one burpee. One pushup, one burpee.

Yes.

Think we can do that?

We can do it.

We can do it. She says they want to start standing. Let's start standing. One pushup, one stand up burpee. You got 40 seconds. It's your final move, and then you're on your backside for one of Lindsey and one of Leslie's favorite core exercises. We go there in three, two. Let's go. Hit the deck. Give me the push up, jumper step wide. Stand up, hit the deck. Nice. Push up, jumper step. You Got it. Remember your modification here, your option is always a standing squat thruster. Nice work, team. Yes. Nice. One rep at a time. One rep at a time. You got 20 down, 20 to go. 30. Finish strong right here. You're on your back, I guess. Unless they tell us to do planks. We'll see. It's up to them. Woo. Come on. What would it look like If I said 10, 9, 8. You got this. Finish. 5, 4, 3, 2. Stand up.

Woo.

And you're out. Nice work. Way to go. Way to go. So sweaty is right. All right, we'll start with you this time. Leslie, hit us. Favorite core move.

Sprinter. Sprinter.

Sprinter, set up. Sprinter, set up. What are you gonna give us, Lindsay?

I don't know what the names of them are. Okay, how about like, you want to use that one?

Where you do this, you can use weights like that.

I thought that was a given. What's that one?

Very similar to the sprinter setup.

It's something different then.

Yep, yep. Let's go. We're gonna go sprinter, sit up into bicycles. 40. 40. Good, good. That's gonna be the same thing. You're just gonna keep ripping out those knees. You're gonna put those hip flexors to the test. So sprinter, sit up. You can go all the way down, up and punch. Up and punch. If you want to stay seated. This is your modification. Just knee pull and knee pull and knee pull.

This feels good right here.

Yeah, that feels good right here.

I like this move.

We like this. We call this hello, body on the mat. We call this. I gave you 27 minutes. Don't make me give you two more. Two more minutes. We go sprinter, sit up in three, two. Let's go. Sit up. Drive the knee and punch. This is one of my favorites too, Leslie. It's like an OG NML move. Classic sit up sprinter drive the knee punch across the body, working entire core. You can always stay seated and just pull those knees in full. Sit up is completely optimized. Optional, Finish strong. Right here, team. 20 seconds. Yes, you can. One rep at a time. Finish it out big. Exhale, drive and push. Exhale, drive and push. 4. 10, 9, 8. You got this. 7. Swing with it. 6. 5. 4. 3, 2. And recover. You're gonna go back to hollow body on the mat for 20 seconds. Now you stay here. Knees come up to a 90 degree bend. Hands behind the head. We're gonna do a three count. Bicycle crunch. One, two, three and hold. One, two, three and Hold. That's where you go in three, two. Let's go. Let's go. One, two, three, and hold. One, two, Three, and hold. One, two million three, and hold. Try to get your shoulder to the knee. 2, 3, and hold. 1, 2, 3, and hold. Yes, team. Keep breathing. Breathe through it. Last move right here. Core on the mat for the finisher. What would it look like If I said 10 more seconds in this bicycle? Yes, you can. Final 5, 4, 3, 2, 1. One more time and hold. And you're out. We're gonna stay right here and stretch. Way to go, Lindsay. Way to go, Leslie. You guys crushed it. Such a power, team. Big inhale. Long body stretch. Inhale through the nose, open mouth. Exhale through the mouth. Best part of your workout right here. You earned it. Yes, team. Pull the right knee in towards your chest. Take it slightly out towards your right armpit. Nice work. Bring it back to center. Send it long. Stretch through that hamstring. Point the toe, flex the foot. Roll out that ankle. So proud of you guys for showing up and sweating with us. Always more fun to do it together. That's why we love that you guys join us through. Like, it's like NML is like your workout together even though you're how many miles apart? Left ankle crosses right knee or sorry. Right ankle crosses left knee. Lying figure four right here. Way to go, team. You absolutely crushed today's full body strength workout. Again, one you can come back to on repeat. Such a great move. Push, pull. Lateral accessory. Take it long again and stretch. This time, left knee comes in towards the armpit. Take it out towards the armpit. Bring it back to center. Hamstring stretch option to lift those neck and shoulders off the mat. Point the toe, flex the foot, roll the ankle. Feels so good. Yes, team. Yes, team. Nice. Take that left ankle across the right knee. Thread the needle, stretch through that outer glute. Lying figure four. Nice work. So proud of you guys for showing up. Be honest. Do you do the cooldowns or do you. Do you leave us?

I always do them.

Always do them. It's like what I work for.

I work out.

You work out so I can do this. I work out, right? It's like the best. Come up to a seated position. Find a nice butterfly soles, the feet to touch. It's like you go to the dentist and they're like, do you floss? And I'm like, no, I don't. But I do my cooldowns at my workout. I stretch and do my mobility from here. Sit up nice and tall. Roll your shoulders down and back. Just take the neck and roll it side to side. Roll out that neck. Nice work. All the way back up to the top. So proud of you guys. Thanks so much for joining us. Leslie and Lindsay, you guys knocked it out of the park. I hope you love this workout. If so, we'd love to you see back on the mat soon. Awesome job crushing that full body strength workout. If you loved it, hit subscribe to my YouTube channel. I've queued up another full body workout you might like here. Otherwise, I'd love for you to join me in a full two week strength challenge. Overload 30 that I mentioned in the video. You can find the full playlist right here. Have a great day.