35-Minute Full Body Dumbbell Workout | Strength + Ab Finisher

If you're looking to build seriously strong arms, legs and abs, this dumbbell only full body strength workout is for you. And make sure you stick around till the end because the ab finisher is one of my favorite parts of this workout. Get all my free home workouts when you hit subscribe to my YouTube channel or better yet, click that join button and become part of my YouTube membership community. You're gonna see why it's so stinkin awesome in just one second. All right, guys, I told you YouTube membership was awesome. And it's especially awesome because we're joined by two members on set, Lindsay and Luis. And they are our first ever international members to join us on set. I'm so excited to have you guys here. Tell us a little bit about yourselves. Luis and Lindsey.

Yeah, I'm originally from the Twin Cities area but have lived in southern Spain the last six years. Married to Luis, with our two kids. I've been doing nurse move love workouts since 2018. So really excited to be here.

Yeah, excited to have you guys here.

And I'm Louise, happily married to Lindsay and well, just I teach English as a second language, doing nourishment blood since 2020 and man, I'm here. It's just the real deal now. So awesome, right?

I love it. Love when we get to see power couples working out together. So pumped to have them on set. You're going to learn more about Luis and Lindsey as we go throughout today's workout. But first, let me give you the rundown. You, you have seven full body dumbbell exercises today. All you're going to need, like I said, are dumbbells. I have anywhere from 20 to 25 pounds with me. It's a great workout to try and go heavy. Seven full body moves, 40 seconds on, 20 seconds off. Maximum muscle building happens with three sets. So you're going to do three sets of all seven exercises and then we're going to finish with an awesome ab burnout. You guys ready to do this? Yes. Yes. They are pumped. Let's do it. We're going to start with a full body warmup and then we're going to jump in. So. So go ahead and start. Feet are stacked underneath your hips. We're just going to go for some standing shoulder complex. So big inhale, reach up, exhale. Give me the baby back bend. You're going to go palms down, palms up, reach overhead, pull down. Do it again. Palms down, palms up, reach overhead. Nice. One more. Down, up, reach, pull. This time, hands are going to come right to the back. Of the head hip hinge. Good morning. So, hips, go back. Stand tall. Can you give me a calf raise at the top? Push the hips back. Drive the floor away. Lift the heels off the mat. Do it again. Hips back. Push the floor away. Heels off the mat. Nice. Warming up the back side of the body. Hamstrings, glutes, low back, calves and ankles. Hitting it all right here. Two more, two more. Stand tall. Calf raise. One more, one more. Push back. Stand tall. We're going to go into squats, but we're going to go side to side. So hit right, together, left, together, right, together, left. Giving you a functional warm up. Quick preview of some of the moves you're going to see in today's workout, including this side step squat. That's where we're going to start. Nice work, guys. Can you get a little bit lower with each squat? Nice. Push that floor away as you stand tall. Right here. Nice. Step back. Lunges in three. Nice. Two and one. Back to center. We're just going to alternate. Step back. Right, stand tall. Step back. Left, stand tall. Shoulders stay stacked over hips. Driving through that front foot, little lunges. You're also going to see these in today's workout. Nice. Right here. Nice. Give me four into high knees in three. You got it. Two and one. High knees. Get them up. You can always go low impact with a march or high knees. Get those knees in line with those hips for eight. Seven, six. You got it. Five, four, three, two, one. Here we go. Big inhale, Reach up. Exhale forward. Fold. Can your hands hit the mat? Step back. Find a high plank. Your modification here is going to be to drop to your knees. Shoulders stay stacked over wrists. You can always drop to your knees or hold that plank nice and tight. Right here. Take a wider base with your feet. Shoulder taps opposite hand. Opposite shoulder. 8, 7, 6. You got it. 5, 4, 3. 4, 2. 1. Step. Right foot outside right hand. Easy twist or world's greatest stretch. Gaze is going to follow fingertips. Can you drop your elbow down towards your calf, shin, shoe, mat, whatever you can reach there. You're just opening those hips. Set the hand down. Step back. Switch it out. Left foot outside left hand. Easy twist. Gaze follows fingertips. Drop the elbow, open the hips. Feels really good. Nice work. Set it back. Do it again, do it again. Feels good. We're going to open those hips again so you can get better squats and lunges today. Mobility is a part of the warm up. You do not want to skip. Nice work. Set it down. Do it again. Left foot outside left hand Right here. Big twist. Call this the prehab injury prevention mobility. Nice work. Step back and drop to all fours. Little cat cow. Drop the belly. Lift the chin. Nice. Reverse it. Spine goes up towards the ceiling. Tuck the chin to chest. Find a nice neutral spine. Tuck your toes under. Push your hips up and back. Down dog. Pedal the heels. You're going to go down dog with a knee, knee bend. So down dog knees, hover off the mat. Down dog knees, hover off the mat. You guys, this is Lindsay and Louise. Had no idea what was coming in the warm up. Can you tell they've done nourish move love before. They're just like, they've got this warm. Up, down. Nice. Two more. Hover. Last one. Push back. Last one hover. Nice work. Step back. We got to do two push ups because I know you guys love push ups. Two push ups. Knees or toes. Here we go. Down, up, down. Bring yourself up to a standing position. Step nice and wide. Lateral squat. There's actually no push ups in today's workout. Lucky you. No push ups today. We're going to do a chest press instead. No push ups. Hit side to side, driving off the outer edge of that foot. Nice. Warming up those outer glutes, inner thighs. Nice. Hit right, then hit left. One more each way. Here we go. Hit right and hit left. Walk it in. You guys feeling warm?

Oh, yeah.

Are we warm? We're warm. Grab a quick sip of water if you need it. We're gonna jump into all seven moves. So you do all seven moves. Repeat it, repeat it. First move is going to be that side step squat. We're going to alternate legs. Arms, legs, arms. Okay, grab the weights you want to use for a side step squat. You're going to step just to the right. Left leg is planted. Weights can come inside the legs if you prefer. Step to the right together. Step right, step together. Or you can keep the weights on the outside of the legs if that feels comfortable for you. Let's go with that. Actually, I'll just keep the weights outside. Here we go. Roll the shoulders down and back. 40 seconds on stepping just to your right. In three, two. Let's go. Hit right. Stand tall. So you're just side stepping to the right with the squat. Stand tall. Shifting that weight a little bit to the side, adding a little bit of lateral pattern to the squat. Now. Nice work. Driving out. It's 40 seconds per move. 20 second rest. Right. Seven basic moves. A great workout to go heavy in. Okay, isolating legs. Then we're gonna go arms next. Nice work. Nice work. Right here. You got it. Step to your right. Drive out of the hole. Stand tall. 10 more seconds here on legs. You can switch weights if you need to. We're gonna go bicep curl, shoulder press next in four, three, one, more squat. Two and one. Nice work. You can swap your weights if you want to. You're gonna give me an alternating curl with a shoulder press. So same thing. Stop bending the knees. Right arm curl punch. Switch it out. Left arm curl punch. If you got lighter weights and you want to double these up, curl press both arms. All right. Shoulders down and back. We go in three, two. Let's go. Right arm curl punch. Nice. You're gonna switch it out. Okay, so Lindsey started with us. I did the math. Math isn't my strong suit. And then Covid hit. And she roped you in.

Yep.

Yes.

Okay.

Do you remember what your first nurse move workout was, luis? Throwback to 2020. He's had two kids since then. He's like, no, I blacked everything out. Are you kidding me? You don't have to remember. You can just tell me what your favorite nurse move love workout is or favorite program if you've done any of our signature programs.

Overload.

Overload 30.

Oh, man.

I did it twice.

And yes.

So good.

Definitely a little bit more of the. The masculine heavy lifting. Three, two, recover. Nice. We're gonna go back to legs. We're just doing a classic step back lunge. If you want to go heavier, set your weights down, take a break. You're gonna step back right, drive up, step back left. So you're just alternating the step back lunge. Basic strength training today. We know these moves work. We love them for that reason. We do three sets to build muscle. Go in three, two. Let's go. Step back right. Drive out of the hole. Step back left. All right, Lindsay, you're up. Favorite nourishment, love workout or program you have done?

Yes, I agree. Overload 30. I really enjoyed. Oh, I do like.

Yeah.

Stronger 25 was also one.

It's a lot. Okay. Stronger 25 and overload 30. We are going to link overload 30 for you in the description below. It is our classic two week heavy lifting program. If you like this full body strength workout, you are going to love overload 30. Split training specific muscle groups, three sets always for maximum muscle building. It is a classic heavy strength program that produces results for sure. You're here for three, two, one. Nice work. We're going to go back to upper body to set those weights down to give the arms A break, but you're going to hinge and then you're just going to give me an alternating row. So row right, row left, again. You've got lighter weights, you double up those arms. You go two at a time. Alternating or double. Alternating or double. Grab your weights, hinge at the hips, stop bending the knees, pull in three, two. Let's go. Pull right, lower with control. Pull left, lower. Just because we're alternating doesn't mean you're ripping out reps. It's still slow, heavy strength. So think right elbow to right hip. Lower with control. Left elbow, left hip low with control. Hold at the top for a second, then lower. Hold at the top, then lower. Nice. You are 20 seconds down, 20 to go. Awesome job. Flat back, tight core. We go back to legs after this, team. Come on, you got this. What would it look like if I said 10 more seconds right here? Nice work. Finish. 5, 4, 3, 2 and 1. Awesome job. You are up. And you can keep one dumbbell or if again, if you got two lighter weights, you're going to frame the outside foot. We're going to go lateral lunge just to our right. So I'm going to hit right, drive out of that hole. Hit right, drive out of the hole. If you got two weights, you're framing your right foot. Driving off this outer glute. Mead, here we go. You are hitting right in three, two, let's go. Hit right, drive out of the hole. Nice work. All right, you guys. We are especially wearing pink today. Who requested that we wear pink today?

Our daughter Eden. She requested.

Eden, this is for you. She said she likes when we're wearing pink the best. She picks the workouts by the color. Most of you guys, you know, it's like most people know the workouts by the outfit that we are wearing. So you are not alone in that. Eden. Nice work. I love it. Have to be a shout out. How cool is it to see mom and dad on that TV screen getting so stinking strong so they can keep up with you guys? Keep it up, team, you're here for 5, 4, 3, 2. And recover. Nice. You take that one heavy weight and set it right between your feet. You're going to go to an alternating snatch. So soft, bend in the knees, still initiating with a hip hinge. Right arm reaches for the weight. Dumbbell stays tight to the body all the way up and overhead rack set down. Switch arms at the bottom. Alternate your hand grab. Starting with right hand on the dumbbell in three, two. Let's go. Grab it, snatch it. Rack it set it. Switch hands, snatch rack and set. The power is coming from that lower body. Think about pushing the floor away as you drive your hips forward to drive that weight up overhead. Full extension at the top. Elbows locked out, shoulders locked out, knees locked out. Nice. Set it down with control. Switch arms at the bottom. Adding a little bit of power to this full body. Dumbbell strength workout right here. 10 more seconds in your snatch, then you're on your backside for move 7 of 7. Dumbbell chest press in 5, 4, 3, 2. And recover. Awesome work, team. We're going to take it down to the ground for a chest press. Could always sub push ups if you wanted to. Giving you a no push up workout today. You have the option to hold the glute bridge if you want to add a little extra lower body engagement or back can be flat on the ground. Chest press in three, two. Let's go. Exhale, push overhead, Inhale, lower. With control, elbows are falling slightly down at a 45 degree angle. You got the most power and leverage kind to that shoulder joint. Push overhead, inhale, lower. Exhale, push. If you're holding that glute bridge, knees are in line with hips. Nice isometric hold for that lower body as you focus on a big strong upper body strength. Move right here. Hitting those big muscle groups today. Chest, back, shoulders, biceps, glutes, quads, hammies. Nice work, team. Finish strong right here for 5, 4, 3, 2. And recover. Nice work. Awesome job. Dumbbells are down. You did it. Grab a quick sip of water. Made it through round one. So those are your seven moves. Let's see. Can I count to Spanish in seven? Uno, dos, tres, cuacho, cinco se siete.

That's right.

Yes, you guys. These guys are both like so fluid in Spanish. You just hang tight. When the going gets tough, we're going to teach you how to say holy bananas and espanol.

That's right.

I'm so pumped for it. Okay, here we go. Back to the weights. Side step squat from the top this time. Stepping to your left only. Side step left, then bring it together. Hold the weights wherever it's comfortable for you. Side step to the left for 40 seconds. You're there in three, two. Let's go. Hit left, stand out of the hole. Hit left, stand out of the hole. All right, favorite lower body exercise. From each of you, let's hear it. Favorite leg day.

Glute bridges.

Glute bridges. All right, so we're hitting you today. We got. You can add it to your chest press. Hey, how about you Luis.

I like squats, actually.

Squats. I am with you. My favorite right now, squats and deadlifts. When in doubt, squatted out. That is the name of the game around here, right? You can do squats anywhere with your body weight. Love them at the playground, at the park.

Oh, yeah.

Yes. That's why I like 5, 4, 3, 2, and recover. Alternating curl, press, Single or double them up. You get to decide. One bicep curl, one, press. I'm gonna go palm space in neutral.

Gr.

Hammer curl, neutral press. Hammer curl, neutral, press. If you're alternating arms, grab those heavy weights. You go in three, two. Let's go. Here we go. Curl right, punch right. Lower with control. Nice. Curl left, punch left. Lower with control. One rep at a time. Soft bend in the knees. Strength building workout right here. Okay. Two busy parents living abroad. Your family is here. Is your family Luis and Spain?

Yes, they are.

Are they close to you?

An hour away.

An hour away. Okay, so childcare is not always an option. How do you two fit it in? Like, how do you keep your health and this a priority?

Well, the advantage that we have in Spain is we can walk everywhere. So, like, stores are walking distance. And definitely your workouts, they do make a difference.

3, 2. Don't mean to cut you off one, but we're gonna wrap that and I'm gonna let you continue as we grab weights and go into reverse lunges. And now I want to know how many steps you get a day. Do you wear a tracker?

I do.

You do. Okay, now I want to know. You're gonna tell me in about 10 seconds. Here, grab your weights. You want to use for alternating step back lunges. Step back, right to begin. Shoulders stay stacked over hips. In three, two. Let's go. Hit right, stand up, hit left. Okay, so you walk everywhere.

Yeah.

How many steps do you get on average a day?

Average? Maybe 6,000. With the kids, maybe. Maybe 9,000. Am I being too dramatic?

Lindsay? I always say more.

I feel like the 10,000 is not easy to get, but, like, not very attainable.

Very attainable. I always say walk everywhere when people ask. I'm like, I'm at a huge advantage because I have three little kids.

Yes.

So, like, getting stepped in is not hard for me. Literally, my eight year old right now is like football, pickleball, basketball. Mom, Just don't step. Stop playing. 3, 2, 1, recover. Nice. Those alternating back rows, you're going to break at the hips. Row right, row left. Seriously? We were at a birthday party that was at a park. I talked to no One, I played basketball. Then I played pickleball. Then I grabbed a quick slice of pizza, and then I went back to playing pickleball. I was like, can I go talk to grandma and grandpa just a little bit, please? We go in three, two, one. Here we go. Row right and left. But I love it. It's so fun being able to play sports and keep up with them. Honestly, like, that's the reason for me wanting to stay strong and train is to show the kids that mom's just as good at sports as dad or as you. I can coach you, I can hang with you, can teach you. It's been so fun this summer to teach my son how to wakeboard behind the boat and get to do it with him. Like, teaching your kids something that you love to do. That's right. What is your guys favorite outdoor activity in Spain? Are we football lovers?

Soccer, Definitely soccer. I mean, basketball is another one, but.

I have to cut you off again, Luis. I'm sorry. Three, two, one. No one wants to do the workout longer than they have to. I keep cutting him off.

He's like, fine, cut me off.

Don't worry. Okay, lateral lunch to your left. And then you can tell me your favorite outdoor activities to hang out with the kids. I love it. It's so fun to learn about, like, other cultures, too. Stepping left one or dumbbell or two. Hit left in three, two. Let's go. Hit left. Drive out of that hole. Like, parks are everywhere around here. Are there parks all over?

Yeah, there are a lot of parks. We love going on walks. I think that's a big one.

Yes.

That we like doing nice walks, hikes.

So you're from Minnesota originally, Lindsay?

Yep.

Like, what is. I always, like, I'm curious, like, what is the. The food or something you miss? Or like, when you come back here, you're like, I'm getting myself a corn dog. I think a Minnesota State fair.

Yeah, we are going to the state fair.

Are you excited?

Yes. I miss dill pickles.

Dill? They don't have dill pickles in Spain.

No, they're vinegar pickles. But not. Not.

3, 2, 1. I want to go to Spain so bad. So when I come visit you guys, I cannot wait to come visit you guys. Matches dumbbell goes between the legs. Same thing. You're just going to alternate arms. Right arm overhead, then left arm overhead. Rack it, set it down. Grab your weight. Right arm in three, two. Let's go. Power up. Snatch rack. Set it down with control. Switch that hand. Heels can pop off the mat. Set it down with control hip hinge with a soft bend in those knees. Okay, so what is the favorite food in Spain that you can't get here?

Olives are really spicy. Specific olives. Yeah, we always bring some for my dad. Green olives.

Ooh, okay. I like it.

And Spanish ham, of course. Yeah, right, Luis?

Yep. Okay, well, gazpacho is also a good one too. It's like and. And there's a similar one called San Morejo, a cold tomato soup everybody loves in the summer.

Ooh, I like it. Sounds right at my alley. 3, 2. And recover. Nice work. We're back to the ground for chest press. You guys. Chatting up with Luis and Lindsay is making this workout go so fast. You're almost two complete rounds through your strength training. Dumbbell chest press option to hold the glute bridge with Lindsay because that's her favorite move. Hips can be high. We go in three, two. Let's go. Exhale, push. Inhale lower. If you're on the ground with us, try not to let the back of the arm come to a rest. On the ground. Exhale, push. Inhale lower. Exhale, push. I think the coolest part of this job is getting to know that we are sweating with a community entirely around the world. Like, how cool is that? I love when we do our live, there's people from all over the world joining all different time zones. It is just amazing. The power of the Internet. It's been so cool to connect with this community, especially in person and just hear about your guys life and like what it's like. It is not easy to stay active with two little humans. You guys are amazing parents. For three, two and one. Set it down. Awesome job. You are two rounds down. Grab your water. We're gonna tackle round three. Okay, let's see. This is the true test. If you've done an NML workout, third set is the best set.

Oh, I beat you to it, Luis. I beat you to it.

Okay, now you gotta say it in Spanish. How do you say best set in Spanish?

Best set.

Best set.

Best set. Third set is the best set.

Es la mejor repetition.

That sounded complex.

Yeah, maybe.

I don't know if I can repeat that one. Say it again.

La mejor. La mejor Repetition.

See? Can you tell he teaches English as a second language? He's like, I'm not giving up on you. I can break down.

I can break it down.

Let me break it down for you. Okay, back to the top. This time you're going to alternate step right then Step left. On your side. Step squat.

Squat.

We're gonna start stepping right. Grab your weights. Last time on the side. Step squat, guys. Side to side. Let's do it in three, two. Let's go. Hit right, stand tall. Hit left. Stand tall. Side to side, squat. Getting that lateral movement in here. Making squats a little bit more real life with that push side to side. Drive up out of that hole. Push that floor away. Chest up, eyes up. Come on. It's the third set, you guys. The final time. You're gonna squat it out. It's right here. You're 20 down, 20 to go. Just keep moving. Okay. So does your three year old work out with you?

She does, she does. Nice. I mean, you know, in and out of the way.

Yeah, she makes it for like two days. She doesn't play. Yeah.

But we have had one where she's gone the whole 30 minutes. And I'm like, that is impressive. She uses like a foam roller for her dumbbell.

Two and one. That is awesome. The foam roll dumbbell. I love it. Alternating curl press. Final times on biceps and shoulders. Grab those weights. Challenge yourself to go heavy here. Here we go. You're on in three, two. Let's go. Okay, I got your favorite lower body exercise. Hit me with the favorite upper body exercise.

Curls.

Curls.

I'm too basic.

Curls for the girls. Arms. I like it. All right, hit us, Lindsay.

I also say bicep curls.

Bicep curls. That is a new one on set for us. All right, all right. You're like my kids. They want to see how big they can get those muscles. I like it, I like it. Nice work right here. Big push overhead. Okay. When you started working out with us, what weights were you using, Lindsay?

Oh, boy. I. Yeah, probably like five to eight pounds.

And now what's your classic workout with.

15 to 20, depending on two, one.

You're out. Nice work. Strength gains. We love to see them.

Yes. We need to buy 30s. That's our next. That's our next.

The next purchase.

Yes.

That's our next 30 pound dumbbells. Okay. Oh, yeah, I like it. Can you take them back in a suitcase?

Well, I think we'll just have to purchase them there.

I think 30s to take. I love sending people, people with heavier weights. Here we go. Reverse step back lunges. You're gonna step back, right? We're gonna go there in three, two. Let's go. Step back. Right. Drive out of it. Strength gains are just so fun. I think that's why I just love strength training. It's just Truly humbling, like, and, you know, coming back after having kids, too.

Oh, yeah.

Just so humbling. The sleep deprivation. You got so many things working against you. But.

Well, I have two. I would use my baby as my baby bell. When they were too fussy and I couldn't get a workout in, I was like, forget the dumbbells. Modify with the baby, see what we can get done.

Exactly. And it usually calms them down. And for me, I don't know, it's just like that. I always said strength training postpartum was more for my mental health and my physical health. It was like my anxiety release. 5, 4, 3, 2. And recover. Alternating back rows, legs and back, legs and back. You're going to hinge. We call those the parent muscles. Legs and back. The constant, like walking the kids. Hamstrings on fire. Oh, my gosh. I could tell you a funny story. I don't know if I can tell you on camera. You're going to hinge and you're going to alternate back rows. I'll tell you. We'll go in three, two. Let's go. Hinge. You're going to alternate. Pull right and then pull up. I had, like, the ultimate hamstring workout. We were on the boat this weekend and we had just filled up the ballast, like getting ready to be out on the boat all day. And my three year old's like, mom, I gotta poop. I was like, oh, no. So they were having snacks, the snack bag was empty, and I held him over the boat and he pooped in the bag. But it took a while. My hamstrings were on fire. I was like holding him up as he pooped in the bag. It was like a whole thing. But we made it. We never had to go in and we got to stay out on the boat all day. Super fun, the fun parenting things that you do.

Here we go.

All for the hamstrings. 3, 2, 1. Nice work. All right. He's never going to forgive me for saying that on camera when he's like 18.

Totally.

He's three now, so it's hard to.

Find public bathrooms in Spain. So a lot of times people hold their kids over trees. You see it all the time.

So there we go.

In Spain, it's. Yeah, it happens. It happens.

It does happen, actually.

Yep.

I love it. We're going to alternate. You're going to hit right, then you're going to hit left. So your lateral lunge is going to alternate. Just gonna hold the dumbbell right here with one hand. You can always Grab two dumbbells. We're gonna go sidestep right, then sidestep left. 40 seconds in three, two. Let's go. Hit right, drive out of the hole. Hit left, drive out of the hole. Okay, so do you guys just clear some space? Work out right in your living room. Where's your workout spot?

That's what we do.

Yeah.

Yep. Move that coffee. Yes. Work out. That's what we do right here. You guys get to see the real deal behind the scenes. I'm like, we just move the couch and we film right in my living room. There's dumbbell marks all over my living room floor, but I'm here for it. Nice work, you guys. You make it work with what you got. You do your best, you forget the rest. Feel like that's the name of the game in parenting twice. Strength training just is so good for our bodies and our minds. For three, two, and one. That way can go right between the legs. Alternating snatches, alternating snatches. Raise that heart rate a little bit, add a little power. We'll see if Luis can teach us how to say holy bananas after snatches. Snatches are a holy bananas move. Right hand hits the weight. Feet straddle the dumbbell. Snatch overhead. In three, two. Let's go. Hit it, snatch it, rack it, load it. Same thing on the left. All right, we know the saying around here is holy bananas. When the gong gets tough, hit us with how to say it in Espanol, Luis? It's Santos Platinum Santos Platanos. That's right. All right, we need to slap that on a sweatshirt.

That's right.

Santos Clantonos. I love it. That is good. It sounds almost. It sounds a lot better than Holy bananas. All right, next workout, you gotta hold me to it. I'm gonna drop a Santos Platanos just for our Espanol audience.

That's right.

Yes. Snatch for 3, 2, 1 more on the right, and you are out of here. Yes, team. Down on your back. Chest press for the final time. Option to add that glute bridge. Totally up to you. You got it, team. Crushing it. Crushing it. After this, it's your bonus ab finisher. What we've all been waiting for. Here we go. Hips are lifted. Three, two. Chest press up. Inhale, lowers control. All strength, full body, no push ups. Three sets for maximum muscle building.

Like one.

A classic move, classic workout. Full body dumbbell you can come back to at any time. You grab one set of dumbbells and you just knock it out in 30 minutes. Big push, team. Come on.

All right.

What is Your optimal workout length.

Oh, I like the 30.

She's a 30 girl.

Yep.

All right, this one's for you. How about you.

Hold up?

He said, I'm in the 20s. And you're beyond that for 4, 3, 2, and 1. I love a good 25 minute ER.

I was gonna say 20s, but then when I'm free or something.

If you have more time.

That's right.

All right, guys, you can stay right down here with me. Oh, okay. Ab burnout. I told you, don't miss this part. You gotta stick around. We love a good ab burnout. You said you like stronger 25. Stronger 25. Finish with the five minutes of abs. We're going to finish with abs as well. You're going to start on your back side. Option you can grab a weight. If you want to grab a weight and hold it overhead right here. Option a, two count, leg lowers down two, up on one. Your option is to alternate to a single leg or give me a kick out, kick in, kick out, kick in. Neck and shoulders can be rested or they can be lifted. 40 seconds. Down two, up on one. And three. Two, let's go. So it's down two, up on one, down two, up on one. You can always alternate your legs or you can bend the knees longer, the lever harder. It's going to be right shorter. The lever bent knee a little bit easier. Neck and shoulders rested easier. Neck and shoulders lifted harder. Pick your level right here. 20 down 20 to go. It's down two, up on one. Down two, up on one. Stick with it. 10 seconds. Yes you can. Nice work. I was like, I always count backwards. I wonder if I could count backwards in Spanish. That would be so hard. I only can count forward. 3.

Do it, Lindsay.

2. And recover. Let's see if I can do it on the next one. Okay, your next move is a classic sit up. I'm gonna take two weights and put them on top of my toes so I can keep my toes locked in. You can give me a classic sit up right here. You can make it hard and strap a weight across your chest. Dead bug is going to be your option. Dead bug is going to be your option. We go on three. Two, let's go. So inhale down. Exhale. Sit up. Inhale down. Exhale. Sit up. Nice work. So if this sit up is not available to you, your back is going to stay flat, opposite arm and leg. Extend and in. Extend and in. Pick your level. This is your core finisher. Come on, team. You got this. 20 down 20 to go. One rep at a time. All the way back, all the way up. I got one more ab move I have programmed for you, and then it's going to be up to Luis and Lindsay to pick a move. Any move you want. It can be a burpee. It can be push ups. It could be more core. It is your guys's favorite move. 3, 2, and recover. All right, my final move. My final move. We're gonna stay right here and go for a classic seated twist. That's my final move. Classic seated twist. Feet can be resting on the mat. You're sitting here. Twist, twist. You can do this with a dumbbell or you can have no weight. We go in three, two. Let's go. Legs lift is going to be challenging. Legs on the mat's gonna be easier. This is my final core move right here. And then it's all in Luis and Lindsay's hand. The bones of having members on set as we get to see their favorite moves come to life. Every single workout. Always so fun. Sweating with you guys on set. Drop us in the comments. Tell Luis and Lindsay how awesome they did in today's workout. They are crushing it. Yes, you can, team. Yes, you can. Keep rotating through that core. Final 10. Let's go. 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Set it down. All right, hit me if you need to conspire.

Let's see. You love planks.

Plank. I'm all in. Okay, everybody face the camera. Planks. You can go forearm plank, or you can give me a high plank. If you got wrist pain, take it down to your forearm. You're going to hold a plank. My call. Hold the plank for one minute. In three, two. So just holding. Set up your plank to start. Your option is always going to be to drop to your knees or take your hands up to an incline. That's your modification. You're holding. Plank. Now take your legs a little bit wider. Take a nice wide base shoulder. Tap, tap, tap. 8, 7, 6, 5, 4, 3, 2, 1. Hold your plank this time. Drive your knees. Knee to elbow. Knee to elbow. 8, 7, 6, 5, 4, 3, 2, 1. Hold it here. Hold it here. Drop to your forearms. Drop to your forearms. Drop to your forearms. Hold it here. Hold for three, two, one. Back to high plank. Hold it here for three, two, one. Back to forearm. Hold it here. Final ten. This is it, guys. Or was that except for 40 or 60? Was that for 40? Oh, you're still here. You got 18 seconds. Nope, don't quit. Not yet. You're holding here. You're Almost there. Final 10. What would it look like? I'll see if I can come backwards. Windows. Trade. Squatro. Cinco, seis, siete, ocho. Nuevi dies. D. Nuevi, ocho. Siete, seis, cinco. Quattro trace. Dos uno. Did I do it? Was that right? Yes. Counted backwards. Yes. You can. C2 puedes. We did it.

Santos platanos.

That's so stinking fun. We're gonna stay right here and stretch. We're gonna stay right here and stretch. All right, shoulders over wrist. Drop your belly.

Lift the chin.

Reverse it. Tuck the chin. Push the spine up towards the ceiling. Find a nice flat back, neutral spine. Hands are going to walk away. Hips are going to say, hi. Forehead can hit the mat. Just a good old child's pose. Or happy baby. This is the part where you're like, yes, I made it to the end of the workout. We did it. We crushed it. You guys were so awesome. Bring it on up, up and over to the backside. We're going to go right here. We're going to go legs kick out. You're going to wrap right leg over left leg. Give it just a little hug and feel a release in this glute. Those outer glutes. Lunges, lateral lunges, Side step squats. Release that glute option. Stay here. Left elbow hooks around the right knee. A little spinal twist. That feels good. We love it. Now you're going to do this and you're going to pull left leg, left heel in little seated figure four stretch. Those outer glutes can roll at that ankle. What do you guys think? First time on set.

That was awesome.

Wow. So fun.

It's more fun in person, right? Yeah, it goes so fast. I was like, what? How? Right. Other side. Give it a hug. I know, right? I always say it goes. It's so much more fun in person. It goes so fast. That's why you guys show up. No one wants to do this alone. Hook the elbow. Okay. So do you guys get a workout together often? Or do you have to divide and conquer? Because that's the nature with humans.

Sometimes with it together, sometimes with divide.

Yeah, Divide and conquer.

Pull the heel in.

Some of both. Or kind of like you get done what you can, I'll get done what I can.

Yeah.

Take care of the kids in the middle.

We definitely have those days. We're starting to get. My husband and I said we're like, if. We're like reaching a new era. I have a three year old, is my youngest now, and we're like finding those little pockets where we can actually work out together. And it's like so life giving.

I bet.

All right, one final butterfly stretch. Soles of the feet to touch. Knees are gonna drop towards the mat. You're gonna sit up nice and tall. Stretch those inner thighs. Way to go team. You absolutely crushed it. Thanks for joining us. And switch sweating with us. We're going to link Luis and Lindsey's favorite program of ours, Overload 30, in the comments or in the description below. If you love heavy strength training, you're going to love that program. Thanks for sweating with us, guys. You crushed us. You crushed it. Have a great day, guys. Awesome job crushing that full body strength workout. If you loved it, hit subscribe to my channel. If you loved our YouTube member community, hit the join button on my channel. And because overload 30 is Luis and Lindsay's favorite workout, I've queued up day one for you right here. Or find the entire two week strength program in this playlist right here. Have a great day.