35-Minute Full Body Dumbbell Workout (Time Drop Strength)

Hi, I'm Lindsey Baumgren of Nourish Move Love and this is your full body dumbbell workout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, today we have something extra special for you guys. We're coming at you with a full body workout, but I'm joined by an amazing guest. I'll introduce the amazing Rachel first. You guys know and love her. She'll be offering modifications throughout today's workout. And today we are joined by an amazing NML superstar. Her name is Cind Sydney. Welcome, Sydney.

Hello.

We're excited to have you with us. We're jumping into 2024 with Sydney and we're excited to have you with us. Sydney is a local Minnesota mom, also a NICU nurse who just came off a 16 hour shift.

Yeah, you know I slept before. Guys, don't worry.

She got her eight hours in and she is ready to crush this workout. We are so excited to have Sydney with us. Like I said, she's a local Minnesota mom of two kiddos and your nicotiners. Anything else you want to share about yourself?

No, I'm just a couple excited to be here with you guys.

Let's go. We're excited to have Sydney with us, you guys. And we are going to crank out this full body workout. It's one of your favorite formats. It is time drop style. So we have two big circuits. Each circuit has four moves. It's all full body stuff. You're going to do the first round for 40 seconds of work followed by 20 seconds of rest. And then that time drops. We go 30, 15, and then it drops again. We go 20 10. So you do each circuit two or three times through. The time drops with each one. It's one of Rachel's.

I love it.

Favorite formats. So fun. So fun. All you're going to need for today's workout is dumbbells. We have anywhere from 10 to 20 pounds. Grab whatever you want to use for this full body workout. We're going to get started with a warm up and then we'll jump right in. You guys ready? Let's go. Let's do it. Warm up. Feet are stacked underneath your hips. Give me a big inhale. Reach up nice and tall. Exhale, baby. Back bend. Nice. Let's go. Hands meet the small. The back roll the shoulders up, back and down. Just open that chest. Do it again. Up, back and down.

1.

Nice. From here you can take your Hands right to your hip. If it helps you, you're going to go for a hip hinge. So the fingers should sink into the hip creases. Hip hinge, stand tall. Give me a calf raise. There we go. So put the hip, push the hips back. There we go. And then lift the heels off the floor. Push the hips back. Stand tall. Lift the heels. Nice. So we're warming up the back side of the body, which is my hammies, my hips, my core is also turned on. But then we get the calves and the ankles involved as well. Hinge back, stand tall. This is a mostly strength focused workout. Move number four in each circuit is what I call the big kahuna move. We're going to amp it up just a little bit, but Rachel is going to offer modifications throughout today's workout so you can always follow along with her. Give me one more right here. Sit those hips back, stand tall. Calf raise. Now you're going to go back to that hinged position. Slight bend in those knees, swimmers, for the arms. So palms face down out here. Rotate around. Flip the palms up towards the ceiling. Back to the ground. Up towards the ceiling on the way back to the ground on the way forward, to the ceiling on the way back to the ground on the way forward. Trying to get those thumbs to meet in the back behind you, if you can. Working through a full range of motion with those shoulders. Swim it and reach it. Two more. Swim it and reach it. Last one. Swim it and reach it. Come up to a standing position. 1 1/2 squat, which means I go down, half down, top. Down, half down, top. We're going to play with time under tension in the first circuit today. All the way down, halfway up. Down. Nice. It's almost like a little pulse, right? A little pulse right there. Nice. When I'm squatting, my knees are tracking out towards those outer three toes. Chest up, eyes up. There you go. Nice. Down, half down, top. Two more down. Up, down. Last one down, half down. Now take it down and hold it here. Tiny pulses. Eight, seven, six. You're gonna stay nice and low. I'm gonna walk to the back to meet these girls. Final three, two, one. Hands hit the mat. Walk it out. Find a high plank. Nice. Walk it back in. Tap the toes. Reach up nice and tall. There we go. Do it again. Take it back, walk it out. Find that high plank. Nice. Walk it in. This time you're gonna hold your high plank. Hold your high plank. Hold your high plank right here. Going to go Spider Man. Step ins, right foot steps outside. Right Hand. Easy twist. It's okay. It's obs. I told her. I was like, it's opposite, right? Set it down. Switch out. One of the trickiest things about joining us on set is our rights are really your left and vice versa, right? Did I say that right? I can't even say it right. It's so confusing. I can't even say it right. Right foot outside right hand. This time you're going to thread the needle. So take that right arm, thread it over underneath that left wrist should open up both hips really nice and feel really good. Set it down. Switch it out. Left foot outside left hand. Easy twist. Now this time you're gonna thread the needle. Left hand goes under right wrist. Opening up both those hips feels really good, right? Yes. We love this stretch. It's almost in every warm up. Set the hand down. Step back. High plank two, push ups. Knees or toes? Knees or toes? Shout out to Sid who did Metcon 100 push ups. She did them all, didn't you?

I did.

That's a huge accomplishment. Nice work. Drop to your knees. Find a position. We hear where your knees are stacked underneath your hips. Shoulders are over the wrists. Nice little cat cow. Drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Tuck the chin. Drop it, Arch it. Now find a nice neutral spine. Nice neutral spine right here. I'm gonna come up to a half kneeling position. So let's go. Right foot forward. Left knees on the mat. Nice. Right here. Can you bring this leg out to a 45 degree and just kind of rock over wherever is comfortable for you. Trying to get that knee over that toe a little bit. Warming up the ankle, warming up the hips. Little rocks, right? That feels good. Little rock. Two more, two more. Opening up those hips. I love the stretch. It's one of my favorites. Now bring it back to front. Right foot is here. Now you're going to lift. Tuck your back, toes under. Lift and hold. A nice little lunge. Hold your low lunge. Going to go split lunges. Drop and lift. Take it down and up. Down. You're driving through that front heel to stand you tall. Down, drive. Down, drive. Final four. You got it. Three. Nice work. Two and one. Take it down. Switch it out, switch it out. Right knee down. Left knee up. Take it out to the side and then hinge into it. You want this heel to stay connected to the mat. Come back trying to get that knee over the toe with the heel connected to the mat. Bring it back. Opening up. This hip should feel really good. You could always Add like a kettlebell weight. If you wanted to add some weight to your mobility. I know you said you've been loving mobility.

I do love mobility. I love this stretch.

We hit our 30s and it's like mobility is the name of the game. People, those hips, after birthing those babies, I mean, it does a number on you. Right here. Left foot forward, right knee back high. Hover, hover, hover. Hold for three. 2. Split lunge, split lunge. Take it down and drive down, driving through that front heel. Stand you nice and tall. Nice. Right there. You got it. Take it up and down. Final four, nice work. Three, two, and one. Bring those feet parallel. We're going to do the move you're going to do in today's workout. It's a deadlift, clean lateral lunge. So I'm going to go hinge. Pretend to have a weight here. Step, step to my right. Stand tall. Hinge. Now we're gonna go to the left. To the left. Stand tall. You're driving off that bat. Knee. Clean. Step and drive. Hinge. Clean step and drive. Nice work. One more each way. Clean step and drive. Last one. Hinge. Clean step. You warm? Yeah. Yes. You warm? She's warm. Breastfeed? Still water, right? Grab a quick sip of water. We're gonna jump into circuit one. Like I said, we got four big moves for you. You're gonna do each move for 40 seconds on, 20 seconds off for the first round. I'm gonna try and start heavy and stay heavy. Or you could start lighter and try and go heavier as that time drops. Okay, you get to decide your first move. That one and a half squat we warmed up with. That's what you're gonna do. So it's down, half down, clean to the shoulders, push, overhead rack, reload. 1½ squat, clean and press. 1½ squat, clean and press. These are big moves. We're getting right into it today. 40 seconds of work. You ready?

I'm ready.

She's ready. You ready? Let's do it, team. We go in three and two. Let's go. Let's go. Down, half, down, clean. Push. Nice work. Take it down, down, half down, clean. Push. Nice work. Down, half, down, down, clean. Push on that extension. I want full extension at the top, right? All the way overhead. Elbows lock out. Take it down, squat, pulse. Squat clean. Okay? You really gotta drive through those heels on that last push right there to get the weights up to the shoulders. Nice work. Down, half down, clean. Big push. Come on. You're in the final Five. Four, three, Two and one, one. Way to start, right? One and a half. Lunge. Step back right. Down, half, down, up. Switch your leg. Okay, we'll step back right. Then we'll step back left. Alternating lunge. One and a half. We're going big today. Adding a little time under tension. Busy. Yeah. We're not messing around. We go three, two. Let's go. Step back right. Down, half down. Drive through the left heel right. Nice. Drive that right heel down, half down drive. Shoulders are staying stacked over hips. Stepping back on train tracks. Nice work. Really driving through that front heel. Driving through that front heel. Not letting that front knee cave in. Remember, this first set is the longest set. You're going to master the move, then you're going to get better with each set. Yes. And it goes quicker, right? It does. That's why you like this, Rach, don't you? That is why I like it. Final five. Four, three, two. You're out. Nice work. We're gonna hit the ground, guys. Dumbbell chest press. Like I said, this is a strength focused workout. Hit the ground on your back. It's a chest press, but we're gonna add a little hold at the bottom option. Add a glute bridge hold so hips stay high the whole time. For that chest press, lower, hover for two, push up on one, hover for two. In three, two. Let's go. Lower, hover, hold two up on one. Lower, hold two up on one. So just like that squat and that lunge, we added that one and a half. This time you're adding a pause at the bottom, taking out that muscle reaction to instantly, gently push back up and forcing you to find strength and control at the hardest part of the movement. The hardest part is holding at the bottom. If you're doing this on the ground like us, your arms are never hitting the ground. They're just hovering. And push. You could add a stability ball or a bench if you want a little bit more range of motion. I'm not resting my arms. Nope. For three, two and one. Nice work. We're coming back up and over, but Rachel's going to show you your standing option. Sydney, you can take it with her if you want to. If you're with me, it's a burpee, right? You can add a push up if you want. Push up wide squat, bicep curl. We're going to omit the push up. We're going to omit the push up. We're just going to go for the burpee in three, two. Let's go, Rachel and Sydney are going to give you your standing option. It's going to be a squat curl option. Add a knee drive for a little bit of balance challenge and some stability. Come on, come on. Like I said, move four of each circuit is your big kahuna move. Right? This is the move. That's a big full body move. Gonna challenge your heart rate as much as your strength right here. Come on, come on. You got this. Drive through those heels. Stand tall, bicep curl. Let's go. Team Dumbbell burpees with the bicep curl or squat with a balance challenge. You're in it. You're almost there. Final five. Four, three, two, and you're out. Set them down, rest and recover. Let's grab a quick sip. That is round one of circuit one. Same four moves, repeated. Time drops on the work and the rest. We got 30 seconds of work, 15 seconds of rest. How we feeling after round one? Toasty, toasty warm, Warm again. Full body strength with a little bit of intensity to raise that heart rate. We're gonna go back to the top, guys. One and a half. Squat, clean, push overhead. It's only 30 seconds. Maybe this time you add some intensity by increasing the weights. Maybe you hold that one and a half a little bit better. Right? You decide. We go in three, we go in two. Let's go. It's down, half down. Drive through those heels to clean. Push overhead. A big complex move to start this circuit. Yes. Little pulse at the bottom. Add some time under tension for those legs. Down, half down. Drive, push, push. Big full extension at the top. Down, up. Drive those heels clean and push. Whoo. 10 seconds. These £20 are feeling heavy. Do your weights feel heavy? Are you feeling challenged? If not, you got to pick up heavier ones for three, two, and rest. Whoo. One half lunges. Rest for 15. One and a half lunges. That pulse at the bottom. Alternate your step back. Alternate your setback. Grab your weights. You go on five. Step back. Right. In three, two. Let's go. Down, half down. Drive to the front. Heel down, half down. Little extra on that pulse. Really firing up the quad. The top of the thigh. Come on. Keep that chest up. Eyes up. Right here. Come on, Come on. Stay focused, Stay engaged. You got this. Drive through that front heel. Nice work. Favorite, lower body move. Sydney, what is it?

Not this one.

Not this one. Best answer yet.

I love a deadlift.

Deadlift. Okay, we got those coming. Three, two, you're out. Nice work. Back down to the ground. Dumbbell chest press option. Add that glute bridge. We're going to give you some deadlifts. We'll give you deadlifts.

Thank you much.

So, so much. And took it, too. Option. Add that glute bridge, hold, chest press. Hover at the bottom for two and three, two. Let's go. Drop. Hold two up on one. Lower. Hold two up on one. Nice. Hold two up on one. If you're holding that glute bridge, are your knees in line with your hips? Push, hover, hold two up on one. Nice work. When I do chest press, I like to think about my elbows dropping at a 45 degree versus goal posted. Be kind to those shoulders. You're already there. Final five, Four, three, two, and one. You're out. Nice work. If you're with me, you're up and over. Burpee, burpee, bicep curl. Burpee, bicep curl. If you're with Rachel and Sid, you got the standing standing squat curl option. Add that knee for a balance challenge. We go in three, two. Let's go. Come on. It's only 30 seconds. We're shaving off 10. 10 seconds of work should feel a little bit easier this round. Come on. Come on. You got it. Nice work, team. Stay with it. Keep pushing. One rep at a time. I'm eating my hair. This is why I bubble my hair. This is why I bubble my hair. Or if you see me genuinely just filming my workouts, when I'm at home, it's always in a high bun. Come on. Final five. Four, three, two, and one. Rest and recover. One more time through this circle. Time. It's 2010.

It flies.

It's 2010. It just gets easier. It just gets easier.

That time drop really helps.

Favorite NML workout. Sid, hit us.

I love strong 20.

Strong.

Back to the basics. Quick and dirty.

Quick and dirty. I like 20 minutes achievable, attainable. If you like this workout.

Yeah.

You would like strong 20. One of our signature programs. How old are your kids?

Six and one.

Six and one.

Yeah.

In the throes of it. Yes. All right, guys, final circuit. Final circuit. It's 20 tens. It's gonna fly. One and a half. Squat, clean press. 20 seconds on in three, two. Let's go. Let's go. Down, half down. Clean it up. Big push overhead. Let's go. Down, half down, Clean push. Come on. What would it look like if I said you're already halfway there? Man, this one goes fast. 20 seconds. Goes fast. Down, half down. Finish it. Last five, four, three, two, and one. Whoo. Keep those weights. We go in 10. Rest for 10. Do it again. Step back, lunge in three, two. Let's go. Is that the slogan for stronger? 25. 25. That's what we. One and a half lunge. That was tough. Rest for 10. Do it Again. That is tough. 10 seconds, no joke. 10 seconds is not a lot of. Not a lot of rest time. Half down, drive down. Half down, drive. Final five, four, three, two, one. You get to hit the ground. Chest press. Chest press. Option to hold that glute bridge. Two second hold at the bottom. Two second hold at the bottom. In three, two. Let's go. Let's go. Hold two up on one. Hold two up on one. Nice work. Hold two, Push on one. Inhale down and hold. Exhale, push it up. Right here. Inhale, down and hold. Exhale, push it up. Nice work. Final three, two, one. There it is. Last 20. Burpees or squat curl? Burpees or squat curl? You decide. You decide. We go in 3 and 2 and 1ft. Step outside those waves. Big bicep curl up. Take it down. Jumper, step back. Come on. Yes, you can. It's the final 20 of circuit one. It's the final 20. You're already there. 10 down, 10 to go. Come on, push it. Last five, four, three, two. And you're out now. Nice work, guys. Circuit one, crushing it. Grab some water. Circuit two, we drop down to one heavy weight. One heavy weight. You can always use two if you got lighter weights. One weight for circuit two. Yes. We got four moves again. Go back to the top. We start with those 40 seconds on staggered stance. Row, single arm, row three. Single arm rows right here. One, two, three. Switch. Switch. Okay, switch your stance. Switch your arm. Three rows per arm. Three rows per arm. 40 seconds on grab a heavy weight that you want to get after you. Ready? We hinge over. Left foot forward, right toe. Pop. Dumbbell. Right hand hinge. Pull that elbow and that weight back towards that hip in 3, 2. Let's go. Row for 3, 2, 1. Switch at the bottom. Switch your stance. Row 3, 2, 1. Switch at the bottom. Switch your feet. Switch your stance because you're doing this. If I was at home, this is truly, I always say this truly, where I would reach for a heavier weight. Sometimes I mean it, sometimes I don't. This time I mean it. All right? I'd reach for that 30, 35 pound weight right here. Three, two, one. Set it down. Step back. Switch. Pitch. But you want to make sure you're doing this with good form. If you start to feel it in your back, put a little bit more Bend into that front knee. Right. Keep that dumbbell nice and close to the body, not out in front of you. Really, you're pulling back to that side towards that hip for three, two. And relax, recover. Now you're gonna take it and you're gonna hold each head of the dumbbell. Here we go, Sid, this is for you. Deadlift, deadlift. Clean the weight to the chest. Step right. Drive off. Deadlift, clean, step left. You're going to alternate your lateral lunge. One weight dumbbell. Deadlift, clean lateral lunge. In three, two. Let's go. Hinge clean, steps that right. Drive off that bent knee. Hinge clean, step to the left, drive off that bent knee. Hinge clean. Right. And it's all timed intervals. If you want to go heavier here and double up your weights, you can go heavier and slower. That's entirely up to you. Okay. I know Kelsey said she loves our 40, 30, 20 format because it goes so fast and she wants to see more of them. Well, Kelsey, here you go. This is for you and this moves for you. Sydney, thank you so much. We're keeping everybody happy around here. Last five, four, three. Finish. Two lateral lunge and you're out. Nice work. Overhead triceps, calf raise. It's been a minute since we've got done this move. It's tough. All right, I'm gonna try and stay with this 20. Here we go. Hide the weight. Show it. Calf raise at the top. Bend, extend. I'm gonna take my 10 seconds of rest here. Weights are up. We go in three. In two. Let's go. Bend, extend. Lifting. And lower those heels. Nice. Again. This is a big full body workout. So we're combining lower body with upper body. In a lot of the moves, we hit legs and shoulders, legs and chest, legs and biceps. Now it's time to hit triceps and calves. Those. Accessory. Access. Accessory. Wait, now I can't say it. Accessory. What is that? Accessory? Muscles. Help us out. Anybody in the comments?

Accessory, I think.

10 seconds. 10 seconds. It's core. Can we talk about core here? Yes, it's turned on. 5, 4, 3, 2, 1. Anytime you gotta push that weight overhead, you gotta use that core. All right? Big move, Big move. We walked through this in the warmup, so we're. We didn't walk through it in the warm up. So I'm gonna walk through it with you. Now take that weight. Set it right here between your feet, okay? You can either snatch it or clean it. This is the big kahuna move. Remember, left hand's gonna hit that Weight. I'm starting. Step to the right. Grab it. I'm gonna snatch. Rack. Left, together, left together. Set it back between my feet. Right hand snatch rack. Right together, right together. Okay, Start with that weight. Between your feet, between your feet. Left hand grabs that weight. Clean it to the shoulder or snatch it overhead. Two lateral squat thrusters to your left. We go in three. In two, let's go. Grab that weight. Snatch it, rack it. Left together, Left. Drive. Take that weight. Set it back between your feet. Right hand grabs it. Snatch it. Rack it. Right, push. Right, push. Take that weight back between those legs. Grab it. Left hand snatch rack. Left together, left together. This is a big move, guys. It's a big move. You get 40 seconds to master it. And guess what? You get two more stabs and I miss my thrust. Push. Right there. Come on. You got 10 seconds here. 10 seconds left. Together. Left together. Finish last. 5, 4, 3, 2, push. Gonna finish it. Push. You're out. Nice work. Back to the top. Back to the top. Grab a quick sip if you need it. Time drops. Harden. Yes, Ray, Yes. Grab that 20 pound. Love to see it. You know, guys, we always, always challenging you to lift her heavier weights. In fact, I got a shout out. Jen said she loves how we always challenge her. I'm always pushing. Rachel, go heavier. She started this workout using 15s. Finished using 20s. Yes. What did you say you started our workouts using 1/12 and a half.

Right now started at 10.

Incremental climb. You guys. You just get stronger. You just get stronger. We're starting with those three staggered stance rows. Three staggered stance rows with that. Three. Three months. In three months, you've already gone up £2. That's impressive. Yeah, you've got it. Right hand in. 3, 2. Let's go, let's go. Row for 3, 2, 1. Switch your hands. Switch your stance. Hinge. 3, 2. You hold this hinge the whole time. Switch at the bottom, switch row. Three, two, one. Switch your hands. Switch your stance. Come on, you're already halfway there. Halfway there. That 30 seconds, it goes fast. Find that focal point on the ground. I like to think of a 2x4 from my head to my tailbone when I'm in this position. Be kind to your spine for three, two, one. Okay, now I got to ask you. I'll ask you after we do this next move. Dead. Because we only got 15 seconds to rest. Deadlift. Clean lateral lunge. We'll step to our right first. I'm always curious. Well, I'll let us start and then you can tell me Suspension two, let's go. Deadlift. Clean step to your right. Is there one cue that you've heard that has really stuck with you? Like, what is that cue for you?

Well, I was just thinking, as you were saying, that I love the cues. I also look to the sky when I do squats to try to get myself higher.

Yes.

And whenever you say that, I'm like, okay, stop looking up.

Right. She's talking to me.

Yes, it's me.

It's me, too. It's me, too. It's a natural thing. We all squirrel squat, and you, like, crane your neck because you're like, get me up. Get me up for 4, 3, 2, and 1. But when you're doing that squat, craning that neck up is not going to help you keep a nice neutral neck. Drive through those heels, right? Yes. Take it out of your neck and put it into your heels. All right, here we go. Triceps. Triceps and calves. Triceps and calves in three, two, let's go. I like to think hide the weight. Show the weight. Calf raise. Lower the heels now. Nice. Bend, extend, lift that. 10 seconds coming off here really helps. Maybe you can challenge yourself. Do a little bit heavier. Hide it. Show it. Toes, heels. Gonna challenge your balancing core, too, like Rachel said.

Yeah.

I always think of the punch in the gut cue here. You came over and pretended to punch me in the stomach one time, right? Like, how much more do you hollow out? And you, like, really get those ribs under Those hips for 3, 2, 1. Ribs under hips. That's where you want to be. All right. It's a big kahuna. Let's start left this time because I'm going to mix you guys up and throw you all off. Okay? Grab the weight with your right hand. Snatch it or rack it two steps to the right. In three, two. Let's go. Let's go. Right hand snatch rack. Step right together, right together. Weight back between the legs. Grab it with the left hand snatch rack. Step left, drive, left, drive. These are the big moves. They're meant to make you feel strong and powerful. You guys just like you are training like an athlete for your everyday life. Motherhood is an Olympic sport. Do you agree, Sydney? Motherhood is an Olympic sport. Final four. Three, two, and one. Nice work, you guys. That's all four moves. We got one more round. One more. Let's go. It's 2010s. It's the dirty 2010s. Let's crank it out. Finish off circuit two, and then we'll let Sydney tell Us if we got a bonus round or not. All on Sydney. It's all on Sydney.

Don't come at me, guys.

You can find her in the comments. Three rows, three rows. Switch it. It's gonna be quick. It's gonna be dirty. It's 20 seconds on, 10 seconds off in 3, 2. Let's go, let's go. Row for 3, 2, 1. Switch your hands with your stance. Row for 3, 2, one. Nice work. We're hitting everything today. You guys hitting everything. You got 10 seconds here. We hit the shoulders, the chest, the biceps. Now we got back and triceps in circuit two. Finish. Three, two, and you're out. Nice work. Deadlift clean. Deadlift clean. We'll hit right to keep it consistent for everybody. Here we go. In three, in two, let's go. Hinge clean, steps that right, drive off that bent knee. Hinge clean, steps the left, drive off that bent knee, hinge clean, step. Nice work. We kept it a lot more bilateral or forward and back planes. We're going to hit that side to side plane in circuit two for three, two and one. Nice work. Nice work. Triceps. Triceps and calves. Because none of us do enough calf raises on our own, do we?

No, I don't personally.

Right, we're going. Three, two. Let's go, Ben. It's like mobility. If I don't build it in to the workout, I don't do it. Yeah, build in calf raises into my workout. I don't do them, but they're so good for you. So good for those knees, those ankles. Right.

What day of metcon did you build in the mobility? What day was that?

Do you remember day four we did. I love that cardio core mobility. And you're out. Nice work, guys. Right, build it in.

I love that baby.

So efficient. Can't skip it then. Nope, you can't skip it. Right there. Step to your right. Big kahunas. Move. Number four. Right hand grabs that weight in three, two, let's go. Hit it. I'm sorry. Left hand. I meant to say left hand even. I can't get it right, Sydney. I can't get it right. Set it down. Switch. It doesn't matter which way you're moving.

I'm just doing.

I just want you moving. Just want you moving. Come on. 10 seconds. 10 seconds. Yes, you can. Yes, you can. Right here. Finish it. Come on. Final five. Four, three, two. And you're out. Nice work. Weights are down. Way to go. All right, we got a bonus round in us. We got a bonus round anytime we Bring on a guest. We have to have a bonus round.

Yeah.

Let's go. This one's for you. Make it worth it, right? Make it worth it. We're going to call it the final push. You guys like a 10 rep burnout. I like a 10 rep burnout. That's my thing. Sydney says yes.

I do what you tell me to do.

I love it. She's just here to participate. Okay, 10 squats. Grab your weights, grab your weights. Okay, thank you. Ten squats. We'll count them out or you can count them yourself. 10 squats, 10 row, clean press. It's going to be a nice fun finish. I got four to five moves for you. We'll see what I pick out of my brain. 10 squats, 10 squats. They're all moves you've already done today. We go in three, two. Let's go, let's go. Go. Ten. There it is. Nine. Remember those basics. Chest up, eyes up, knees driving towards those outer three toes. There you go. Halfway. Halfway. Final five. Nice. Four. You got this. Three. Stay with it. Two and one row, clean press. I'm going to show you one hinge row, clean push. That's one. You got ten. Ten. You got ten. We go in three. Two. Let's go. Let's go. Row. Might be my favorite upper body move. That's why we do it a lot. Come on. It's big, it's complex and it's getting you your back, your shoulders, your core. Nice work. Low backs turned on, upper backs turned on. Mid back. Say in it guys, I'm thinking of you like bending over all the little NICU babies. Like, you need those back muscles, right?

Oh, we did. You do 100. So tiny, but you're still bent over. Yeah.

Yes. Push it. Come on, guys. You got this. You got three left, you got three left. That's three. Come on, two more. Two more. Nice. That's two. Stay in it. That's one. Lunges, 10. Alternate five per leg. Step back. Right. In three, two, three. Let's go. Step back right together. You can always drop the weights and do everything body weight. 3. 4. You got it. 5. Nice. 6. Stay in it. 7. 8. 9. 10. We didn't do push ups yet today. Rachel Sid did say she loved these in Metcon.

I regret.

No push ups are better when you do them with other people. I swear. No fun alone, but better with us, right? 10 pushups, knees or toes in 3, 2. Let's go. Come on. You did 100. You can do 10 in Metcon. 2, 3, 4, 5, 6, 7. 8. 9. Once you hit 10, you hold that plank. Just hold that plank. Knees or toes? Hold it, hold it, hold it. Cinch everything up. Pull your shoulder blades apart. Pull your kneecaps up. Push your heels back. Hold it. You are so stinking strong. Final 10. 9. 8. You got this. 7. Stay with it. 6. Yes, you can. Final 5. 4. 3. 2. Knees hit the mat. Big child's pose. Big child's pose. Widen the knees. Heels to the butt. Reach those fingertips away. Big inhale. Big Open mouth. Exhale. 30 minutes. Full body strength. Absolutely crushed it. High five. Rage. There you go. High five. Sid. Thanks, Brooke. Syd, thank you. Nice work. Just like, so impressed and so stinking proud of you, Sid. Sydney, thank you for showing up today. Thanks for having me and sweating with us.

My face is a tomato. I can feel it. It was great.

Hey, it's sweaty. Sweaty. I. I love it. Okay, I gotta ask you go to. We'll stretch it out while I talk to you, little cat. Cow action. Drop the belly, lift the chin. Reverse it. Spine goes up towards the ceiling. Chin to the chest. Nice. Bring it back down. Find a nice neutral spine. Nice neutral spine. Now we're gonna go puppy dog. So just walk those hands away. Hips stay high. Forehead to the mat. Reach your fingertips away. Take a big inhale here. What's been your proudest moment doing NML so far? Like, what's been your biggest, like, win?

I mean, I do have to say the metcon workouts because I feel like I avoided your intense workouts at first. And now knowing that I can do them, I just feel so good about myself. I never could have done that.

I love it.

Ever.

I love it. Sit back on your booty. Put your feet together. That was my biggest fear, was no one was going to do metcon but you guys. The whole program was designed to show you you're stronger than you think.

And you are.

And when you finish the workout. What'd you say? You said you feel so proud, right?

Oh, my gosh. I cried tears of pride. Honestly, it was amazing.

That's so awesome.

When I first started, I would do like 115 minute and then like add on a 10 just because I was afraid to commit to longer than a 15 minute workout. And it's just. So much can change when you stick with it.

Yes. Consistency truly compounds. I know. I say that like I'm beating a dead horse. Let's go like this. Left leg out. Take your right leg over and just give it a nice little squeeze. Like, I feel like I say that all the time. But it's so true. Just that consistent effort. And how do you find consistency as a NICU nurse who works, like, 16 hour shifts overnight? Like, that's. I. I don't. How do you find consistency?

There isn't really consistency. You just have to make time. I feel like that's why your workouts have worked for me, though, is because they're fast and I can do it with my kids running around me. And my older one joins in sometimes, which is adorable.

That's so great.

But, I mean, I used to have low back pain. I don't have low back pain anymore. Genuinely. Like, I've seen so many changes in my own body in the last three months, so I think once you feel that difference, you just make the time because it's worth it.

Yeah. You start to, like, feel an actual result of, like, not being in pain anymore or just seeing those, like, tiny gains.

Exactly. And, you know, we talked. You talked about for the new year, like, what was it? Progress versus aesthetic goals.

Yes.

And I feel like this is the first thing that I've tried that's focused on, that I focus on, like, how does your body feel? What can it do versus what does it look like?

And I love it. So what's your progress goal? So we can all cheer you on for the rest of 2024?

You're gonna. I hate that I'm gonna say this because you're gonna call me New Year and I'm gonna be like, I really want to do 10 push ups for my toes by the end of the year.

10 push ups from each other. So if we call you back in a year to come back on set.

With us, I'll do it.

10 push ups from your toes. I love it, Sydney. Thank you. See you in a year. I hold you to it, and I'll make you do it on camera. I know you will.

That'll make me. Make me practice, right?

I love it. Thank you so much for being here and joining us. It was so fun to have you on set with us. Thank you for joining us and we'll see you for another workout really soon. Have a great day. Thanks so much for crushing that full body workout. If you loved it, hit subscribe to our YouTube channel. And I've queued up another workout in the same format you might enjoy right there. Otherwise, we have a full free strength training program you can do at home in this playlist right here. Have a great day.