35-Minute Full Body Dumbbell Workout (Strength, Power, Abs)

Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your full body dumbbell workout. If you love at home workouts, hit subscribe to my YouTube channel. Or better yet, click that join button and become part of my YouTube community, where you'll get more accountability and support to reach your fitness goals. All right, you guys, we are back with a highly requested format. It is our spa workout, which stands for strength, power and abs. Like a day at the spa, basically, but even extra special because as you'll notice, I have a fun new guest on set. Let's start with Rachel. You guys know and love Rachel. She'll be offering modifications throughout today's workout. So if you want to go low impact during those power exercises, Rachel's got you right here. And today I got Rachel squared with me because I am joined by another Rachel who's joining us in partnership with the Minnesota Pork Board. Rachel, tell us a little bit about yourself.

Yeah, I'm excited to be here today. I'm originally from southern Minnesota, grew up on a farm, and have always been involved in agriculture. Always loved being on the farm, in the combine with the family. And I interned at Minnesota Pork about five summers ago, and that's when I started doing your videos.

She has been rocking NMO workouts for like five summers. So, you guys, we know Rachel is gonna absolutely crush it. Thank you for being here, Rachel. She is an expert who's been on the farm her whole life and now is actually fully working in supporting pig farmers. So Rachel's gonna be dropping some fun pork facts for us throughout today's workout. We're excited to be partnering with the Minnesota Pork Board on today's workout. They help support more than 3,000 family pig farms right here in Minnes. Okay, you guys will be dropping again more favorite recipes, more fun facts as we jump in today. But let's get started with your guys favorite format. Spa strength, power abs. It looks like this all you're going to need is some weights. I have anywhere from 15 to 20 pounds with me today, and we're going to be going through four full body circuits. Each circuit has three moves. A strength move, a power move, and an ab move. You're going to do each exercise for 30 seconds of work, followed by 15 seconds of rest. Repeat the circuit times two and and move on. All right, you guys, so let's get started with a good full body warm up, and then we're gonna grab those weights and jump in to circuit number one. You guys ready to warm up? Let's do it. Start your watch. If you haven't start your watch, I'm gonna go with hit. Because we are going some power exercises today. Your heart rate will be high. I'm gonna go with hit. You can choose whatever you want. Let's go. Big inhale up. Big full body reach. Exhale, baby back bend. Nice. From here, take those hands right behind your head. We're simply going to walk through some of the moves we're going to do today. Very functional. So you're going to go. Good morning. Push the hips back, stand tall, step to the right side, squat to the right together. Back to good morning hinge. Now step left, step left, left, together. So a little side step, squat in between these good mornings. On that good morning, I'm pushing my hips back towards that wall behind me, hitting my hamstrings back, side of the body, low back. And then I'm going to step to the side, hitting my glutes and quads, getting a little bit lower as you step into each squat, drop into that squat. So hips back. Now hips go down. Nice. Driving through the heels or the middle of the foot each time to step. Stand me tall. Whether it's through the good morning or in that squat. Nice work. One more, one more, one more. Here we go. Step to the side, Come back to center. Let's kick those right toes out. Big reach up here with the left arm. Right hand glides down. Little windmill action. This is going to be the first ab move in circuit one. We go strength, we go power, we go abs. I'm actually in the middle of taking my CEUs, Rachel, so I even have fun facts. Your the three main factors of resistance training, stabilization, strength, and power. It's exactly what today's workout is. Strength, power, stabilization is your core. One more, one more. Here we go. So it's a really great resistance training workout for everybody here. Let's go. High knees. You can march them or pull them up for 8, 7, 6. You got it. 5, 4, 3, 2, 1. There's that power. Switch it over. Left toes kick out. Left arm glides down, right arm overhead. Nice. So you're going to be looking at your right hand as if you're holding a dumbbell in it. Weight is optional when we get into the workout, but your eyes are on your weight, and then you're cinching up through those side obliques right there. Nice. Nice little mobility for the hips, little strength for the core. One more, one more. You got it. You're going to go into butt kicks right here. Pull those heels towards those glutes. Open the quads. Top of the thighs. Go. Eight, seven. You can push those arms overhead for four. Three, two, one. Going to walk you through today, a move we're going to do. It's big, it's complex. Step back with your right foot. You're going to drop into three split lunges. One, two, three. Step up to a stagger. Go. Two. Deadlifts. Hinge. Stagger. Deadlift. Hinge. Clean the weights up. Step into parallel squat. Let's do it again. Right foot back. Three, two, one. Shorten your stance. Two Deadlifts. Hinge. Hup. Hinge. Now come feet parallel and step into a squat. Do it one more time. Three split squats. Two, three. Shorten the stance. Two deadlifts. Hinge. Nice. Hinge. Now feet come parallel. Squat. Switch it out. Other side. Right foot forward. Left foot back. Go. 3, 2, 1. Shorten the stance. Stagger deadlift for two. Get those fingertips to the ground if you can. Feet come parallel. Squat. Do it again. Step back. Go. 3. Nice. 2. Driving through that front heel. Last one. Shorten the stance. Hips go back for two. Nice. If you had weights, you'd clean them up. Come into a squat. One more time through. You've got it now. 3, 2, 1. Shorten the stance. Big complex moves today, guys. Nice. Bring the feet parallel. Drop into that squat. You get it from here. You're going to go right into a half kneeling position. Drop down. Just go ahead. Tuck your tailbone towards me. That should feel really good. Big reach up. Side body stretch. Hands are going to plant inside that right foot. Step back. Straighten that back leg. Come into a nice low lunge position. Runner stance, Spiderman, whatever you want to call it. Nice. Step back. Switch it out. Other side. Drop the back knee to the ground. Come here. Nice. Hip flexor stretch. Big reach up and over. Side body stretch to the left. Back to center. Hands plant inside that left foot. Straighten that back leg. Nice. Spiderman stretch. Nice. Now you're going to alternate that step and step back to plank. Right foot outside. Right hand. Pulse two. Open those hips. Left foot. Pulse two. Nice. One more each way. Pulse two. Nice on the left. Now step that right foot out again. This time, open it up. Big reach. Nice. Stretch through the glutes. Shoulder sweeps for three, two, one. Set it down. Switch it out. I told Rachel, I'm like, you're not even gonna need to know what the warmup is because you're used to doing NML workouts. It'll just flow seamlessly. Three, two, one. Nice work. Set it Back, step back. Two, push ups. Knees or toes, Knees or toes. Down, up, down, up. Cross body, knee drives. Pull and pull. If you're with Rachel, you can go rolling knees. So you could go up into a plank. Plank down, down. Plank, plank. Down, down. Rolling your knees on and off the mat for 4, 3, 2, 1. Everybody puts knees on the ground. All fours, right here. Cat, cow, drop the belly.

Lift the chin.

Reverse it. Tuck the spine up towards the ceiling. Find a nice neutral spine. Bird, dog, reach opposite arm, opposite leg. This is stabilization. Hold for 3, 2, 1. Switch it out. Other side. Hold it here. Hold for 3, 2, 1. The best way to get up off the ground, Rachel, she knows this.

Oh, I can't remember.

Burpees. Burpees, baby. Not right out of the gate. Slow burpee, slow burpee. Step the right foot, the left foot. Stand up, take it down. Switch, switch. Left, right, up, down. Nice. One more. When you get to the top, go for jacks. Go for jacks. Jacket, Jacket, jacket. Eight, seven, six. You got it. Five, four, three, two, one. All right, power. You're gonna go either side to side squats, like this option. If you're with me, add a little hop. Push, push. Push. Come on, push. Yes. Push. There it is. Push. Go four, Finish. Three, two, one. Are you warm, Rachel?

Yeah, I'm warm.

Are you warm, Rachel? Nice and warm. She is. Double. This is so fun. Grab a sip of water. We're gonna jump into circuit one. A little bit more lower body focus. Circuit two, A little bit more upper body. Circuit one. I'm start with two heavy weights out of the gate. We have a fun format for today's workout. It's 3, 2, 1 is the name of the game today. It's the theme. 3, 2, 1. See if you can spot it. It's the first move in each workout. It's our strength move. For squats, I go down on a three count down 2, 3. Hold at the bottom for 1, 2. Up on 1. You go down 2, 3. Hold for 1, 2. Up on one. That's your 3, 2, 1. It's an eccentric squat. Down on a three count. Hold for two at the bottom. Up on one. Are you ready? Ready, Rachel. Squared. Let's go. We're ready. Roll your shoulders back. Pretend like you are spreading a paper towel apart or ripping it apart with your feet. Nice. You're gonna drop into that squat. One weight at your chest or two at your sides. In 3, 2, down on a 3, count down 2, 3. Hold for 1, 2. Drive up on 1. Down, 2, 3, hold for 1, 2, and drive. Down, 2, 3. Hold for 1-2-2, and drive. Nice work on that hold. Can you keep a nice neutral neck and neutral spine? Down, two, three. Hold for two, two. Up on one. Last one. Down, two, three. Hold for one, two, drive. You're out. Drop down to one weight. If you're with me, that move we did at the end of the warm up. Side to side, this is your power. I'm gonna add one dumbbell with a little hand switch. I'm going to step right first. Rachel's got your modification. Hit right in three, two. Let's go. Hit right, then left. Little side to side. Push and push. You can step it or add that little hop. Remember, we go strength, then we go power. Your next move is abs. This is. You're going to raise your heart rate. It's meant to. Come on, push it. Yes, Rachel. Nice work, team. Halfway. Come on. What would it look like If I said 10 more seconds? Add that intensity. Come on, push, push, push. You got five, four, three, two. One more. One more. Yes. Out. Nice. I'm dropped down to a 15. Windmills, just like we did in the warm. Up. Right toes, face that right wall. Dumbbell. Left hand, punch it up overhead. Right hand glides down the leg. Three, two, let's go. Glide, glide, glide, glide, glide. Pull up through the abs. So eyes are on the dumbbell. Dumbbell stacked right over the left shoulder. Right hand glides down. Come up, cinching up. Glide, glide, glide. Cinch up. Every time we do this, someone makes a comment about our accent or how we say windmill. Have you ever seen that? No. Apparently, it's windmill. Windmill. No, windmill. We say windmill. Windmill. Windmill, Windmill. I like it. 3, 2, 2, and 1. Nice. Learn something new every day. Back to the top. Back to the top. 3, 2, 1, squat. Grab your weights. Down on a three count. Hold for two. Up on one. You're repeating these same three moves. Focus on the lower body. Okay, we go down on three. And two. Let's go, let's go. Go. Down, two, three. Hold for one, two, two. Drive through the top. Do it again. Down, two, three. Hold for one, two. Drive through the top. Nice. Speaking of Minnesota, you're going to count your own reps right here. Up. All right. I know we fall somewhere in the top three for biggest state of pork producers. Is that correct, Rachel? Yes.

It goes Iowa, North Carolina, and then Minnesota.

Iowa, North Carolina, and then Minnesota. Homestay. Come on, finish. Three, two, one, drive. You're out. Down to one weight. Side to side option. Add the hand Switch option. Hold the weight with both hands. Hit right, hit right. Sidestep option. Add that little push. Add that power if you can. 3, 2, let's go. Hit right. Up and over left. Up and over. Strength, power abs. It's like a day at the spa. We had a follower. Talk about global. I know your job is global ratio. We had a follower from India working out without saying. It was the best time I've ever had at the spa. Yes. She's been doing our workouts consistently for over two years. Absolutely amazing. I know. It's consistency, guys. You want to get better, you want to get stronger, you got to keep showing up right here. Consistency compounds. I think I say that in every workout. Last four, three, two, you're out. Set it down. Switch weights if you need to. Windmill. Now I'm conscious. Windmill, windmill, windmill. I don't know. I don't know. Other way. Left toes, kick out. Right arm over or left. Sorry. Right arm overhead. Glide it down. Three, two, let's go. Glide, glide, glide. Cinch up. Eyes on your dumbbell. Left hand on your inner thigh. Right hand right over your right shoulder. Okay, now I know I say consistent compounds a lot. Rachel, you've been sweating with us for a while. What is your favorite thing that I say?

Holy bananas.

Probably holy bananas. There it is. Okay, I'm gonna ask you the next one. You can choose to decline if you want to. In three, two. Give me one more. One more. Stand tall. Grab water. You guys, that's circuit one. Okay, what's your least favorite thing that I say? I gotta know. Nothing.

They're all inspirational.

Camera magic. How nice is Rachel today? Okay, you guys, that's circuit one. Grab some water. We're gonna go to circuit two. A little bit more upper body focus. So circuit one was a little bit more lower body. Circuit two, a little bit more upper body. Three, two, one. Is coming back. Rachel said it. You said it. Best you point out. I said Today's theme is 3, 2, 1. Guys, every first exercise has a 3, 2, 1. What did you say, Rachel? There's three of us. Two Rachels, one Lindsey. How perfect is that? Okay, grab your weights. I'm going to try and start heavy. You're gonna give me three back rows, two bicep curls, one shoulder press. So it looks like this. Row for three, two, one, stand up curl for two, hammer curl. Rack it on the second one. Go right into one shoulder press. Three, two, one. Three back rows, two bicep curls, one shoulder press. You ready, ladies? Let's go. We go in Three, two. Hinge and row. Pull for three, two, one. Stand up, curl for one. This time, hold at the shoulders. Go right into that press and push. Two curls. One. Push. Hinge, row for three, two, one. Stand tall. Two curls. You're not going to get through a ton. I encourage you. Go heavy here, team. Come on. Hinge, pull, pull. Three, two. What weight would you normally use for back rows? It might be heavier than your biceps. That's okay. Try it. Come on, push. You're in the final four. Three, two. Set them down. Nice work. If you're with me, you're going into one burpee. Clean the weights up. Punch. Punch right, then punch left. Alternating shoulder press, fuzz. Rachel, squat clean. Press, press. Grab your weights, hit the ground. Or don't. I don't care either way. It's a squat or a burpee. Two alternating press. It's power. It's power. Three, two. Let's go. Burpee up, clean. Punch right, punch left, take it down, hit the ground. Jump up. Come on, clean. Punch right, punch left. Squat or burpee. You get to decide your workout today. Come on, push and push. I like to take those weights right between my legs. Jumper, step outside of them. Clean it up. Push. 10 seconds. Come on. And then you're down on the ground for core. Whoo. Final five, Four, three, two. Hit the deck and stay here. One pushup. I'm gonna do them on my weights. You can decide. Two cross body knee drives. Rolling plank with Rachel. One pushup on the knees, then go and roll the legs up, up. Back to pushup. Okay. One pushup, two cross body knee drives. Three, two. Let's go. Pushup. Drive, drive. Option rolling plank. Nice. Drive, drive. This is your abs. Come on, push up. Good. Full body move. And then you're pulling opposite knee to elbow or rolling those knees off the mat up into a full plank. Because, yes, you can. Yes, you can today. Come on. Let's go, team. Under 10 seconds. Yes. Finish. 5, 4, 3, 2. You're out. Back to the top. How we doing? Starting to get sweaty. Yes. Rachel.

Yeah? I think I remember my least favorite thing that you say. Okay.

Bonus round. Yeah. I am here for it. I'm here for it. I don't know. Let's see if we can get to a bonus round. We got a cruise, three rows, two curls. One press in three. Two, hinge and pull for three. Two, One. One, stand, curl on the second one. Rack it and press it. Push it. Come on. Do it again. Hinge. 3, 2, 1. 2 curls, curl, rack It. And push it. Push. It's kind of crazy. This is our second Rachel from Minnesota pork, right? Yeah. Our first one, the drop set workout. I think one of the hardest workouts was it legs. Oh, my goodness. Leg day drop sets. One of the hardest workouts we have on the blog. Yeah, we're gonna have to link that. Nice work finish. Last one. Set them down if you're with me. One burpee, one burpee, alternating shoulder press. If you're with Rachel squared, One squat, alternating shoulder press. You're there in three, two. Let's go. Burpee. Come on. Get those weights up. Push. This is your power. Push. It's your power. Come on. You got this. Push. And push. I'm giving you that alternating press because I want to challenge you to a little bit heavier in those weights. Yes, you can. Yes, you can. Come on. So stinking strong. Finish it. Last five, four, three, two. You're out. Let's hit the deck together. One pushup. On your knees or on your toes. Two cross body knee drives. Rolling plank. Ready, ladies. Let's do it. In three, two, one. Push up. Drive. Drive. You're working for that water break, guys. It's on the other side. And then Rachel is going to hit us with a fun fact. I have a question. Actually, I have a question for you. I'll tell you after pushups because I can do push ups and talk at the same time. They're so hard. 10 seconds. Let's go, team. You got this. Whoo. Come on. Five, four, three, two, one. You're on. Holy bananas. Whoo. Circuit two. Nice work, team. Okay, Rachel, not gonna lie. We've had a lot of pork videos. Starting to run out of facts typed into Google last night. Tell me some fun pork facts. And I found out that pork is the most widely consumed meat in the world. In fact, it accounts for almost 42% of meat consumption. That kind of blew my mind. I was surprised. Okay, and you already told us the biggest producers in the United States are.

Iowa, North Carolina and Minnesota.

Iowa, North Carolina and Minnesota. Do you know which state eats the most?

That's a good question. It might be Iowa.

Might be Iowa. Okay, well, confirmed. We will confirm our facts, but we are putting the bet on Iowa for eating the most work. Okay. I love it. Grab some water. You guys. We are moving into circuit number three. We're going to go back to legs. Remember in the warmup also, we did the 3, 2, 1, 3 split squats, right? 2, 3. Then shorten the stance into two staggered deadlifts. On the second one, clean the weights up. If you can drop into one squat. Three split squats. Two staggered deadlifts, one clean squat. Are you ready? Grab your weights. We're gonna go. Left foot forward, right foot back. Three split lunges. Left foot is going to stay forward the whole time. Yes. We go in three, two. Let's go. Go. Three, two, one. Shorten your stance. Two deadlifts. Hinge now. This big one. Big power. Power. Clean it up. Feet come parallel. Drop into a squat. Step back to lunge. Go through three, Go, two, go. One. Shorten the stance. Two deadlifts. Hinge. Big one. Come on, clean it up. Here we go. Drop into that squat. Three split squats. Two sacred deadlifts. Find that balance, find that core. Come on, you're in the final. 5, 4, 3, finish. 2, 1. You're out. I love when the clock matches power. Oh, let's see if I can do this with a 20 pounder. Holy bananas. Lunge drops. Hold the weight or don't. Right together, left together, right together. Modification. Lunge swing. Rachel's got same arm, same leg. Leg that's forward, arm that has the weight. Switch. Okay, lunges. Pick your poison. I'm going to start stepping back on my left leg. I'm going to get tricky. I'm going to get tricky. You could. You just set yourself. Stay. Don't confuse the people. We go in three, two. Let's go. Drop together. Drop together. I'm switching at the top each time. Nice. I love how Rachel squared here. Just syncs up so nicely. Look at them. It's a Rachel thing. Yeah, we get it.

Rachel.

Are you El or ael?

I'm the El.

Me, too.

The right way.

It's a Rachel thing. Oh, man. Here we go, guys. Keep going. Come on. Ten seconds. Yes. You can finish. Let's go. Nice. Last five, four, three, two. You're out. Holy bananas. That will get you. Okay, we did left foot forward, so let's do left foot forward. Right knee hits the mat. Dumbbell. Right hand. I'm not struggling. You're struggling. Come on. All right, you've done this. If you've done our split strong program. Half kneeling or standing? Hinge, swing, stand. If I can drive the knee, come back down. Hinge, swing, stand. This is your core. Move, core. You can stay standing or join me on the floor. Here we go. Hinge, swing in three, two. Let's go. Hinge to the shoulder. Drive through this front left heel, dance. Step back down. Hinge, swing, stand with control. Can you pull that knee up? Nice Lower with control. Add the power there. Stand up with power. Decelerate with control. Nice. Accelerate with power. Decelerate with control. You got this, guys. So good. 10 seconds. You are crushing this. Yes. You got it. Last five, four, three, two. You're out. Nice work, team. Nice work. Same thing. Other side. Right foot stays forward this time. Left foot goes back. Three split lunges, two staggered deadlifts, and one clean squat. Right foot forward, left foot back. You ready to rock it? Let's go in 3, 2. Let's go. Split lunge for 3, 2, 1. Shorten the stance. Hinge for 2. Add some power this time. Clean and front squat. Step back to lunge. Left foot back. 3, 2, 1. Shorten the stance. Stagger hinge. Nice. Do it again. Clean drop into that front squat. Nice work. Step back to lunge. Go. 3, 2. Nice one. Shorten the stance. Come on. Get through. One more round right here. This is it. Three, two, clean squat, and you're out. Yes. Team One, weight. Holy bananas. Lunge drops for the killer win. Oh, man, they're so hard. Yeah, so hard. You're so strong. Grab that weight. We go in three, two. Let's go. Drop together. Switch. Drop together. Switch. Come on, come on. Nice work, team. Come on. This and core. Get through it, get through it. Yes. Go, team. Rachel, favorite NML workout. Hit us.

It was this one you did first.

The first ball. The strength power app. Yeah. Oh, no way. We had no idea when we wrote this. Come on. Last five. Four, three, two, one. Way to go. Okay, do it again on the ground. Right foot forward, Left hand on your weight. Hinge, swing, Dan, drive. You go in three, two. Hinge, swing, stand, drive. Nice. This is your chance to catch your heart rate. Hinge, swing, stand, drive. Nice work. What did you love about this?

The tempo.

The tempo.

And I just felt strong after.

I love it. I'm so glad to hear that you love this workout as much as our audience did. Apparently, it's like, a fan favorite. We need to film more spa workouts a day at the spa. I like that, ladies. Four, three, two. Set it down. Who grab water. One more circuit, team. Nice work, Rachel. You're crushing it. I think this one's harder than the first one we did, though.

I went bold on those weights.

Okay, team circuit for glutes, chest try. We're all gonna hit the ground for this one. I love when we lay down for the last two. That's my favorite. You know, I'm a big proponent of, like, get the hard stuff out of the way right away. Do the push ups early on. Okay? Not saying this is gonna be easy, but I am gonna drop to my 15s because we are gonna add some triceps. All right? In true 3, 2, 1 format. Let's stick to it. Option to put your weights on your hips. Three glute bridges. One, two, three. Weights go overhead for two skull crushers. Then one narrow chest press. Elbows glide past the ribcage. Push, drop the weights again. Three glute bridges, Two skull crushers. One narrow press. Let's knock out circuit four. You're on in three, two. Let's go scarlet for three. Two Hips stay high. Hips stay high. Weights come up. Three skull crush for one. Two narrow press. Elbows fall towards the ribs. Drop the weights. Do it again. Glute bridge. Three, two, one. Weights come up. Skull crush for two. Come on. One narrow press right here. Elbows glide past that ribcage. Drop the weights, hit the glutes. Hit the glutes. 3, 2, 1. Lift the weights. Two crushers. Come on up. Nice. One narrow press. One narrow press. Drop. Push. You're out. Nice work. I'm gonna drop down to one weight. Doesn't matter which side you do. I'm gonna go right here. It's a chest press into a bent knee or straight leg. So this is my power. Boom. That's my power. I'm getting my dumbbell up towards my toe. One leg raise. One single arm chest press. Add some power. Can you get your neck and shoulders up each time you press? We go in three, two. Let's go. Boom. Hit it. Boom. Hit it. Longer the lever, harder it is. So if it's too hard, simply shorten the lever, bend the knee, push down, exhale up. Inhale down. Exhale up, inhale down. You're getting a double ab. Double ab in circuit four. Come on, push. Yes. Push. Nice. 10, nine, eight. You got this. Seven. Stay whistled.

Six.

Five, four, three, two. Set them down. You're out. Yes. Team abs take this one weight. Hold each head of the dumbbell. Rachel's got your modification for a dead bug. If you're with me. Reach and crunch. Reach and crunch. Yes. Three, two, let's go. Reach and crunch. Reach and crunch. Try not to let that weight hit the mat behind you. Keep constant tension. Nice. How far can you kick out those legs away from that weight? Big full body reach. Big crunch. Dead bug. You're going opposite or you're going. The weight's going overhead and you're just taking out one leg at a time. Yes. There it is. Nice, guys. Keep in it. Come On. You got this. Finish final five, four, three, two, one. Nice work, guys. You ready to repeat it? Let's do circuit four. One more time. Circuit board. One more time. Weights go back on the hips. Pull those heels nice and tight to the glutes. Three glute bridges, two skull crushers. One narrow press. We go in three, two. Let's go, let's go. Lift for three, two, one. Hips stay high. Weights come high. Skull crush for one. Two. Narrow press for one. Come on. Drop the weights to the hips. Glutes for 3, 2, 1. Arms come up. Two skull crushers. 1, 2, 1. Narrow press down push. Drop the weights, hit the glutes. 3, 2, 1. Weights come up. This is loaded with new moves because of this. 3, 2, 1. Does it feel new to you, Rachel? Workout. Yeah. You're done. Yep. Okay. Opposite arm. Opposing arm than you did last time. Right up to the toe or the knee. Okay, we go in three, two. Let's go. Nice work. We like to keep it interesting around here. It's pretty much all moves you've done before, but it feels new because it's in a different format. Right? 3, 2, 1. Right. So it makes it new. Okay, you guys, I am looking at my shin. When my shin is sweating, I'm amazed. I'm like, that was a good workout. But fun fact. Pigs are actually a super clean animal. And everyone thinks they're dirty because they can't sweat. So when they get hot, they roll around in the mud. Is this correct? I know my pig facts, people. Come on. Three, two, one. So they're actually super clean animals. They like to be clean, but no one likes to have sweaty shins. Okay, abs, dead bug or full body crunch. Your final move in three, two. Let's go. Reach and pull, reach and pull. I mean, woo. Okay, Rachel, the one thing we haven't hit yet. The one thing we haven't hit yet, and I think I might save it. I'm just going to queue you up. Start thinking for me about your favorite, favorite recipe. You got to tell us your favorite recipe. We love good recipe ideas around here. 10 more seconds here, 10 more seconds here. And then I'm gonna say Rachel's favorite words. Yep. In five, four, three, two, one. You ready, Rachel? Bonus round, bonus round, bonus round. No, Rachel wanted a bonus round. She told us. She said it's my favorite thing you say. Okay, so because of the 3, 2, 8 format or 3, 2, 8, that's. That's a workout. That's a workout plan. We have three, two, one. Because of the Three, two, one, format. Your bonus round is one minute. It is. Three squats. Hit the deck. Two push ups, jump up. One burpee. Three squats. Two push ups. One burpee. For one minute of work, Say, yes, I can.

Yes, I can.

Yes, you can. We go in three, two. Let's go. Three squats. One, two, three. Hit the deck. Two push ups. One, two. Jumper, step in. Stand up. Do it again. Three, two, one. Set them down. Oh, sorry. Did I. Did I go one short? Okay. Jumper, step up. Here we go. Back, two, three, two. We'll give you a full stand up this time. One. Now you can go back down. It's like an extra squat. It's an extra squat. Two push ups. Two jumper, step up, step half down, half to go. 30 seconds out. Come on. Yes, you can. Nice. It's like the epitome of the 3, 2, 1. So Rachel has plenty of time to cue herself up to tell us her favorite recipe. Come on. Three. During burpees. Lindsey, that's a little pain. She's thinking right now. She's sinking. Come on, stand up. Last three, two. Set them down.

Way to go.

See? Bonus round wasn't that bad. Nice work. Good job, Rachel. Way to go, team. Full body dumbbell. Crushed it, Rachel squared. Crushed it. Let's stretch. Let's stretch. When you're ready. When you're ready, you can hit us. See, these workouts admits that part. There's like an expectation there is that they are talking about them farmers are strong. Strong. They're so strong. So strong. Okay, let's just go big in hell. When you're ready. Reach up. Right wrist grabs left. Up and over side body stretch. Back to center. Drop down to the middle back. Little tricep stretch. After the skull crushers. Whoo. Way to go, team. Another day at the spa. How we feeling? Yes. I still say, who needs a facial? Let's go up and over to the other side. We have that nice glow like when the spa.

Right.

When you can sweat. Greatest detoxification for your skin is sweating. Everyone's raving about saunas. I don't know. Just. Just work out. Right? Okay, here we go. Drop and stretch. All right, Rachel, you ready?

I think I can breathe again. I'm ready.

Okay, let's go for a quad stretch. Standing on your left leg, right heel to glute. Can you balance and tell us at the same time? Maybe.

Super simple. My dad, he cooks a very good pork chop. All he does is put Martin county magic on it. A little seasoning.

Wait, say that what Is this.

It's called Martin County Magic.

Martin County. Is this from. Where's Martin County?

Down in southern Minnesota.

Martin County Magic.

You can only get it at the pork tent at state fair.

At the pork tent at the state fair. Everybody run to the Minnesota State Fair.

But, yeah, dad just puts that on pork chop, throws it on the grill, cooks it to 145ex exactly, and then takes it off, lets it sit for two to three minutes under a lid, and then it's perfect and juicy and good to eat.

Okay. So letting it sit for two to three minutes, it continues to, like, cook itself. Right.

And just, like, the juice really accumulates on that plate.

Okay.

And it's delicious.

So if I cook something on the grill. Pork. If I cook pork on the grill, I should take it off, cover it. I haven't done this portion. I haven't covered it. So I cover it with a lid and let it sit for two to.

Three minutes, then take it out, and it'll be perfect.

And my guest will be mouthwatering. Surprise. Okay. I love it. The pork chop. And then you have to hit us with. Let's go. Shoulder stretch. Arm across. Drop your shoulder. You work on a global scale, so you travel a lot.

I do.

I do. So how do you incorporate staying healthy, getting your protein hooked up while you're traveling?

Yeah, well, honestly, just looking for, like, lean cuts of pork on a menu while I'm traveling. Like, pork. Pork tenderloin is great, especially when I get home, and I don't have a lot of groceries in the fridge, but I do have pork loin in the freezer. It's super easy to defrost pretty quick and then throw it in the oven or on the grill. And you got a pretty good quality source of protein. I think, like, 3 ounces of 25 grams. So pretty easy and quick.

Okay. Did you hear that, you guys? I learned this too, in my Google searching. Loin equals lean. So pork tender loin. Yep. Pork loin. Your loin cuts of pork are the leanest cuts of pork. There's actually up to 8 cuts of pork that are considered to be us. Meet the us. I can't say it's right. USDA guidelines for lean cuts of meat. So there's actually up to eight cuts. But your loins are the leanest. Loins are the leanest. I think that's a common misconception, is that pork isn't a very lean cut of protein, and it actually is. There's eight cuts of it that are considered super lean that are considered lean, two of which are the leanest being the loins. So now you know everything you need to know about how to cook a great pork chop and about how to sweat like a pig because you do NML workouts. So we are just so pumped that you guys chose to sweat with us today. Thanks for being here. If you want to find more awesome cuts of pork that you can cook on your grill or more pork recipes, you can find that all@mnpork.com mnpork.com thanks so much for signing with us. Have a great day. Thank you so much for crushing that workout. If you loved it, hit subscribe to my YouTube channel. I've queued up another workout you might enjoy here. Otherwise, I've got an awesome strength challenge you can do at home with me in this playlist right here. Have a great day.