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

Hi, I'm Lindsay Baumgren of NourishMovelove, 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, you guys, we're coming at you with a format that you've been asking for. You love it, but we've never done it full body. It is strength, power, and isometrics. Full body style. We have it on our site in arms and in legs, but never in full body. So here you go. I am joined by the amazing Rachel. Hi. She' offering some modifications throughout today's workout, and all you're going to need are dumbbells. We have anywhere from 15 to 20 pounds with us today, so pick your poison. Grab your weights. You just need a set of dumbbells. Full body strength, power, and isometrics. We love this format, and so do you because it's got some of our favorite variables in it. We're going to hit strength, we're going to hit cardio, and we're going to add time drop. So it looks like this. You have four circuits. Each circuit has three moves. You got a strength move, a power move, and an isometric move. You do straight for 40 seconds. You. You do power for 30 seconds. You do isometric hold for only 20 seconds. But the kicker is you only get 10 seconds of rest between exercises. So as you know, it is going to go quick and it is going to be dirty. You are going to repeat each circuit times two sets, and that's going to finish that with a full body dumbbell workout. Quick and dirty. Quick and dirty. We love it. And we're in. And I hope you're in. Grab your weights. Let's get started with a warmup. Feet are going to stack right underneath my hip. Big inhale, reaches up. Nice and tall. Exhale, baby. Back bend. Nice. Take the hands down to the small of the back. Just roll the shoulders up, back and down for me. Spread the apart. Do it again. Pull the shoulders up to the ears and then up, back and down. Nice. Spread that chest apart. It feels really good. Yes. Nice. Go ahead. Slap those arms. Flap those arms. Nice. We're gonna get in. We're gonna go hip hinge, squat, calf raise. Okay? So you can take those hands to the behind your head or right at your hips. I'm gonna go right at my hips. We're gonna start with a hip hinge. So place them right here. Hip hinge. Push the hips, back, stand tall, squat, drop the hips low. Stand tall. Calf raise. Warm up the calves and ankles. Let's do it again. Hinge drive, squat drive, Calf raise. Nice on that drive. You're thinking drive through my heels to stand me tall. Yes. Calf raise right there. Hinge, drive through the heels. Squat drive through the heels. Calf raise, heels lift off the ground. Hinge drive. I'm getting tricky, Rachel. I know right away I threw a caf? Raise in there for you, just to see if you were paying attention today. It's good. A little brain workout, too. Wake me up. Always trying to keep the mind and the body just as busy. Nice work. Give me that calf raise. Nice. We're gonna go one more time. Give me the hinge dance, the drop dance, the catfish hold the caf raise. Go 4. Go 3. Go to go 1. You can watch this feet a little bit. We're gonna get shoulder sweeps to the back. Soft bend in those knees. Core stays tight. Which directions? In three, two. To the front. To the front. Swim it out, swim it out. Warming up those ball and socket joints. Your shoulders, hip, knees. Three, two, one. Take it to the back of your space. You're gonna drop down into a nice low squat hold. Here you can pry side to side. That feels good. Open up those hips. Hands hit the mat. You walk out. You find a high plank. Hold it here. Walk back in. Find that squat. Pry. Pry side to side a little bit. Shake through those hips. Nice. Walk it out. Start to open those hips. Warm up the core of the shoulders. Last one. This time you're going to hold that plank. You're going to hold that plank. Nice. Walk it out. Find that plank. Hold it here. Hold your plank. Nice work, Spider Man. Step ins. Right foot outside right hand. Switch it out. Left foot outside left hand. Nice. Opening those hips. So as I step that foot out, I try to drop my opposing hit towards the mat. Hip towards the mat. Nice. Right there. Good. That feels good. One more each way. Nice work. We're going to add on. We're going to add on. It's a big, complex move. You're going to give me a push up. Knees or toes? Push up. Now step the right foot outside the right hand and give me an easy twist. Whoo. Stretch those glutes. It feels good, doesn't it? Now thread that needle. That feels even better. Love this thread. Bring it back. Set it down. Step back. Back to the push up. Push up. Left foot outside left hand. Big easy twist. Rotate, gaze. Follow fingertips. Thread the needle through. Open the hips. Rotate through the spine. Nice. Let's do it again. Step back. Push up. This is a nice little flow. Wide step. Rotate. Start adding this to your daily routine. Feels good, doesn't it? Great full body mobility. Yeah, great full body mobility. We love it. Plant it. Step back. Let's go again. Push up. Lead with that chest. Nice. Step. The foot outside the hand. Rotate and thread. Thread that needle. Nice work. Awesome job. Nice work. Step back. Find that plank. Drive those knees towards your chest. Drive and drive. Drive fast or slow, it's up to you. You got 8, 7, 6. You got it. 5, 4, 3, 2, 1. Find a nice tabletop position on all fours. Drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Tuck the chin to chest. Come back. Drop the belly. Lift the chin. Bring it back. Find a nice neutral spine. Neutral spine. Couple hip rotations here. So draw a big circle with that right knee. Set it down and then reverse it. Reverse it. Reverse it. Reverse it. Reverse it. Bone steady. Another big one. Big open. Set it down. Reverse, reverse, reverse. Reverse, reverse. Set it down. Switch. Give me a nice bird dog. Extend and hold. Kick that right leg back. Left leg, arm long. Hold for three, two, one. Switch it out. Left leg draws that big circle. And then reverse it. Reverse it. Reverse it. Reverse it. Nice. Do it again. Big circle and reverse it. Reverse it. Reverse it. Set it down. Bird dog hold. Other way. Left leg kicks, right arm extends. Hold for three, two, one. Step back. High plank. Slow burpee step as we step. That right foot, the left foot, stand up. Take it down. Switch that leap foot. Nice work. Left, right. One more each way. When you hit the top, you're gonna jack it out after this. Last one. Last burpee. Right here. Then we go right into jack. Jack. Here we go. Jack it. Jack it. Jack. Start. Taps for 8, 7, 6, 5. Hold. Nice and wide. In 3, 2, 2, 1. Let's hold it here. Let's hit it side to side. There you go. Hit side to side. Nice work. Go. Four. Three, two. Oh, one. Walk it in. Walk it in. We're gonna go into some lunges. Little lunge, little lunge and drive. Lunge and drive. We'll go right foot forward, left leg back. We'll just do one side. Doesn't matter. You can do the other side next time. Nice. Now, could you add on a weight? Goes overhead. Lunge, drive, tap. Lunge and snatch. Lunge and snatch. Preparing you for the moves you're gonna do today. Nice. Go. 3, 2, 1. Hold it here, hold it here. Hug this knee in. Nice and tight. High knees High knees, high knees. Run it out for eight. Seven, six. You got it. Five, four, three, two, one. Standing on the right leg, left leg is going to float or stagger. Tap the ground, drive up. Tap the ground, drive up. Tap the ground, drive up. Plant and switch. Left leg forward, right leg back. Lunge and drive. Lunge and drive. Nice. You got four here. Go. Four. Nice. Three. Add that snatch. Two. One. Add that snatch, snatch, snatch. Nice. Four, Three, two, one. Go into that single leg deadlift. Dagger or single leg tap. Oh, and lift. Single leg drive up. Single leg, drive up. Nice work. Nice. Last one. Butt kicks. Butt kick for the finish. Butt kicks, Go. Eight, Seven, six. You got it. Five, four, three, two. You ready, Rach? Let's go. She's warm. Let's rock and roll. Circuit 1. Circuit 1 is squats, chest and try. Squats, chest and try. Nice. I'm gonna start with my heavy weights. Rachel's gonna give you the standing option. If you're with me, you're gonna rotate between standing and hitting the mat. Yes. You got stack on squats and push ups. That means I'm going to do one squat, one push up. I'm gonna jump or step back. One push up, I'm gonna come up and then I got two squats, two push ups, three squats, three push ups. Rachel is subbing the push up for a chest fly. That's one. Okay. Each arm counts as one. One. One, two, two. Yes. From there I'm gonna go into a push up burpee. No weights, no equipment. That's my power. A push up burpee. Rachel's got a standing option with one dumbbell squat. Press out, press up. Yes. And then we're all gonna hold a squat for isometric hold. Those are your three moves. It's a short 10 second rest between start. Heavy on strength. One squat, one push up. We go in three, two, one. So you're gonna give me that full squat. I'm gonna hit the mat. One push up. Next. Now I've got two squats. So I come out of that, I go down, down. That's two. Now I got two push ups. Stack it on. The strength is the longest portion. We do strength for 40 seconds of work. Now I got three squats. Nice. One, two, three. Now I got three push ups. Three push ups. You're here for 40 seconds. 40 seconds. Come on. What can you get to? We got four squats. If you're with me, you got 10 seconds. Two, three, four. Can you get through those push ups? You're in the final four three, two, recover, rest for 10. My weights go off to the side. I have a push up burpee, a push up burpee. Take it slower, take it fast. You go 30 seconds in three, two. Let's go. Push up burpee, push up burpee. That is a burpee with control because you're adding that push up at the bottom, not just belly flopping around. This is your power. This is your power. Guys. It's shorter. It's 30 seconds of work. It's intense. Yes. Legs, chest. Try right out of the gate. What would it look like If I said 10 more seconds? 10 more seconds here. Then we all go into an isometric squat hold. In five, four, three, two. Rest for 10. Whoa. Squat, hold, squat, hold. That's 20 seconds. 20 seconds. At three, two, hit the bottom of your spot and hold. Find it and hold it. 20 seconds. Take out the movement, find that isometric hold. Could I get a small stack of paper under those toes? Weight in the heels. Chest up, eyes up. You got a name or a logo on your shirt? I want to read it. Come on. You're here for 5, 4, 3, 2, 1. Good chance to catch your breath, right? Yeah. Everything is harder when your heart rate's high. Repeat it. I got to four, didn't finish all four push ups. That's where I want to get. Two again. 40 seconds. Stack on squats and push ups. We go in three, one. One in two. Let's go. One squat. Take it back. One, push up. Come on. Repeat it. You know the moves. How can you do them better this time? Two squats. Nice work. Two push ups. Legs, chest. Try. You got this. I tell you, that heart rate's gonna rise. It is strength, it is power. It is isometrics. Three squats down. I got three push ups. Let's go. Three, two. Nice work, team. You've done our New Year's program. You know you can do push ups. Two. Come on. Three, four, four push ups. You're in the final. Five, four, three, two, and one. There you go. Holy bananas. This is one way to start a workout. You're resting for five push ups with a burpee. Standing option with Rachel in three, two, let's go. 30 seconds. 30 seconds. Push yourself right here. What do you got today? Come on, come on. You can do anything for 30 seconds. Yes, you can. So thinking strong, that's what you are right here. Come on. What would it look like if I said 10 more seconds? 10 more seconds. Finish it. Last. 5, 4, 3, 2, and 1. There you go. Rest for 10. Isometric squat hold. Circuit one. Power is the hardest. I promise. We read. Let's fight in three. And two and one. Hit it low. Kristen said she loves the efficiency of strength paired with cardio. You're getting that right here. Kristin said she also loves to see us struggle with her. You are also getting that right here. You get that right here. 10 more seconds. That heart rate is high. Circuit one, you're here for five, four, three, two, and one. We are with you through every sinking rep. Circuit one. Grab some water. Nice work, guys. Circuit two. Lunge and shoulders. Lunges and shoulders. I'm gonna go down to my 15s. This is a tough move to start with. All right, we have a reverse lunge with a raise, a lateral raise. So I'm gonna step back right as I come up. Flat raise. Alternate step back, left as I come up, lat raise. Alternating lunge with a lat raise. Challenging move. You can always alternate the shoulders if you you need to. They were there for 40 seconds. From there, we're gonna go just right leg forward, left leg back. One dumbbell. Hit that. Lunge, snatch, lunge, snatch, lunge snatch. Okay, that new move alert. I don't know. Then you're gonna hold the lunge. I'm gonna see if I can keep that weight overhead for shoulder stability for 20 seconds. Yes. Let's go. Let's go. Reverse lunge. Grab your weights. Step back. Right lateral raise at the top. We go in three and two. Let's go. Step back, lunge. Get to the top. Flat raise. Nice on that lat raise. I'm thinking lead with my pinkies. Arms aren't straight out to the side. They're more like 45. 45 degrees right there. Step back, lunge drive to that front heel. Flat raise. Step back, lunge drive that front heel, flat raise. Nice work. We did this in another full body workout. We did the time drop one. Time drop. Oh, you guys love time drop, don't you? Fun and tough, because it's like, my legs are a lot stronger than my shoulders, right? So this really encourages me to go for a heavier weight for my shoulders than I typically would. We love to challenge you guys to pick up heavy weights. Come on. Last three, two, one. Nice. Right foot forward. Left foot's gonna go to the lunge. Left hand holds that dumbbell option. Clean to the shoulder option. Snatch overhead. You go in three, two. Let's go. This is 30 seconds. This is your power. Lunge, snatch, lunge, snatch. Do we need to sound the horn? Rachel, new move. New move. I know. Someone messaged me the other day and they said, man, I just love snatches. You build them in with lunges, with squats. They make me feel so strong, so powerful. Come on. This is power for 10. Nine, eight. You got this. Seven. Stay with it. Six, five, four, three, two. And one. Holy bananas. Right foot stays forward, left foot goes back. Option. Can you push that arm overhead? Isometric lunge hold in 3 and 2. Find it. Lunge hold. Shoot that weight overhead if you can hold it here. 20 seconds. 20 seconds. Lunge hold. They're challenging every time, aren't they, Rachel? Coming out of the power into the hold, too. When your heart rate's up already, it's tough, right? You hear that heart rate? Breathe. Let it come down. Come on. How close can you get that back knee to the mat for five. Lock up that elbow for four. Three, two, one, drop. You recover. So strong. Okay, do it again. You know the moves. Alternating lunge. And then we switch. Left foot forward, right leg back. Let's do it, guys. Round two. Round two. How can you do it just a hair better? Step back, lunge front raise, step back. Right. In three, two. Let's go. Come on. You got quick 10 second breaks. 40 seconds on the strength so you don't have to speed through it. You can take this at your pace, your tempo. This is strength, right? Strength. Strong front knee. Strong, stable front knee, strong shoulders. Lead with that pinky. Nice work. I don't know who can do a lateral raise without making some weird squinty face. I can't. The Smiler squint. How do you deal with the pain? The squint every time for me. 10 seconds, guys. Let's go. Come on. Finish it. So strong. Final five. Four, three, two. You're out. Lunge. Snatch. Right leg forward, left leg back. Dumbbell. I'm sorry. Left leg forward, right leg back. Dumbbell. Right hand lunge snatch. This is your power. 30 seconds. In three, two. Let's go. Lunge. Drive it up. Lunge match. By driving those hips forward, you propel that weight overhead. Boom. Lunge. Nat. Lunge natural. Come on. Using a little bit lighter weight than I normally would, because this is your power round. I want to fly through the reps. I want to push my pace, I want to push my heart rate. But you do you. You want to go slower, then pick up a heavier weight. Come on. Last four. Three, two, one. Whoa. We're gonna hold that lunge. Isometric lunge hold. Gonna shoot that weight overhead if you can, in that right hand 20 seconds. Say yes, I can. In three, two, one. Feet are on train tracks. Back knee, hip, knee, hold. This is the hardest side for me. My healing knee is back here. This is hard for me. Come on, challenge yourself. Hang in it. Yes, you can. Yes, you can. Hold it here. Hold it. Final 5, 4, 3, 2, 1. Everything is shaking. Water up. Weights are down. Two circuits down, two to go. It goes quick, right. We're moving quick, moving quick, moving quick. Circuit three. Really fun move for you. Big combo move. Big combo move. Deadlift. I'm gonna grab one heavy weight. Go. Right leg forward. Left leg's gonna float. Okay, stagger with Rachel. Single leg with me. This is your strength. Single leg deadlift. Come up. It's a curl. Step back. Rotational lunge, Come up. Flow, eccentric. One, two, three. Deadlift, curl, rotational, lunge, slow, biceps. So it's legs and biceps mostly. All right, here we go. 40 seconds. And then from there, I might as well show you because It's a quick 10 second break. I'm just going to show you your power move. You're going to set the weight down. Right foot is going to stay planted just like it is for the lunge. Left leg hits. Hit left, explode. Hit left, explode. Okay, hit left explode. Hit left, explode. That's what we're going to do. And then we got a fun isometric hold for you, which we'll save right a surprise. All right, stagger, deadlift, bicep curl or single leg deadlift. One dumbbell, left hand, right leg. Put the work there. Find your balance. Find your tripod, big toe, pinky heel. We go in three, two. Let's go. Single leg or double leg? Staggered bicep curl. Step back, rotational lunge. Come up slow, lower. 1, 2, 3. I'm just gonna keep that palm facing out for ease. Nice. Curl it up. Step back. Rotational lunge. Come up slow. Lower. 1, 2, 3. Single or stagger, dead lift. Take your time. Curl it up. Step back again. Challenging that bicep to look heavier than it normally would. Down, two, three. That eccentric motion, that's where the strength happens. Find your balance. It's okay if you lose it. Down, two, three. One more time. Single leg deadlift, up curl, rotational lunge. And you're out. Nice work, guys. Set the weight down. Right leg stays planted. Left leg hit the pivot squat. And then it's a bilateral two foot jump explode or calf raise with Rachel. We go in three, two. Let's go. Hit left, explode. Hit left, explode. Hit left. Nice. I like how Rachel's staying nice and low. Oh, you're gonna feel the leg burn there. Hit left, explode again. Always try to challenge you to train in all planes. Strong in athleticism. This is functional training, right? You move in all planes. You pick up that magnetile. Pick up that magna tile. Nice. Pick up that dirty sock right there. Come on, guys. Come on. Stay with it. Yes, you can. 5, 4, 3, 2, 1. Woo. Nice work. That'll raise your heart rate. All right, ready? Single leg deadlift, hold. I'm grab a 15. Single leg deadlift, hold. It's harder on the heart rate. Side. Think like deadlift hold option. We're there in 3, 2. Option A, hold here. Option B at a bicep curl. Curl the hinged over bicep curl. It's only 20 seconds. Come on. Oh, there's one tap. You know, team, caps means because I got to do a push up for every tap. Push up for every tap. You know that if you've been around here. Come on. 5, 4, 3, 2, 1. Do I get a break? Cause I'm trying to watch the timer. No, no. Lindsey said no excuses. No excuses, team. All right, here we go. Same thing. Other side. Hold the weight, right hand. Single leg deadlift. Left leg stays, right leg's gonna move this time. Single leg deadlift. Bicep curl, rotational, lunge, flow, eccentric, lower in 3, 2. Let's go. Big leg deadlift. Find that balance. Bicep curl, rotational, lunge. Bring it up. Down, two, three. Again. I'm just gonna keep that palm out for ease. For me. Curl it up. Nice. Make that bicep curl. A separate movement. Down, two, three. With control. Single leg deadlift, up curl. Step back, rotational, lunge. Come up. Down, two, three. Find that focal point on the floor. What a move, Lindsay curl. You know, always finding new ways. This is like my playground. Like I said. Down, two, three. One more single leg deadlift. One more bicep curl and you're out. Nice work, guys. Always fun to play with new moves, right? We got to keep you coming back for something, right? Okay, same thing. Power this time. Left leg stays planted. Hit right. Bilateral takeoff. Yes. That means a two foot takeoff. Yes. Rachel's got your modification. It's 30 seconds. It's meant to raise your heart rate and push your pace. Are you in? Let's go. 3, 2. Let's go. Hit right, explode. Hit right, explode. Nice. Hit right, explode. There we go. Hit right, explode. Soft landing. Nice. Big explode. Stop landing. Absorb it. Big shock absorbers. Protect those knees. Nice. Come on. 30 seconds. You can do it. You're already there. You're in the final ten. You're in the final ten. Hit it. Explode. Yes. Stay with me. Right here. Four, three, two, one. That was a weird count. Okay, grab some water. You got one circuit left, right? We did both sides. We gotta do the deadlift. Hold one more. Everyone praise me for Rachel standing on your left leg. Here we go. Hinge it over. Hold it. Option A, hold here. Option B, add that curl. 20 seconds, let's go. I'm thinking big toe, pinky heel is a tripod for my foot. I'm thinking I want to keep my hips as square to that mat as possible. I want to keep nice, long neck to tailbone extension. You got it, guys. Keep curling. Right here. Come on. Three, two, and one. That was solid. No tabs. Here we go. Way to go, team. Now some water. And close that with Circuit four. You guys ready to hit Circuit four? We take it down to the map for Circuit four. We take it down to the mat. All right. Okay. You are gonna give me. I'm gonna grab my one heavy again. I'm gonna go single leg loop bridge. Rachel's gonna do a double leg glute bridge, right? Let's start. Right leg on the ground, okay. Or double. Right here, dumbbell. Pull over. You can hold this. Tap that weight down, pull it over right there for 40 seconds. That's where you are. You're gonna set that weight down, and you are gonna go up and over into mountain climbers. And a single arm row. Rachel's gonna go up to high knees, right? So I'm gonna stack on my high knees or stack on my climbers. So one, one row. Two. Two. And then one row. It's always one row. We'll show you when we get there. Yeah. Let's go. Lift it up. Pull that heel nice and tight to that glute. Tuck that tailbone. Now lift from here. Hold your nice stable, steady. We go in three, two. Let's go. You gotta get that ponytail just in that right spot. Ponytail out of the way, right. Right leg is stable on the ground. Glutes are engaged. Hamstrings engaged. Hips are turned on. And then we're getting the back here. So this is legs and back. Usually I put that on the front of the workout. I mix it up, we put it on the back of the workout. This time, my favorite circuit, legs and back. Working your lats here. Think about pulling your armpits down towards your hips as you pull that weight overhead. Inhale down. Exhale, pull. Inhale lower with control. Exhale, pull it up. Nice. Nice, guys. Slow and controlled strength training right here for 5, 4, 3, 2, and 1. Lower with control. I'm gonna take that weight. Let's put it in the right hand. Since we were on the right foot. Right hand. Rachel's gonna go to standing. She's gonna give you the bent over row. I'm gonna give you climber. So stack on climbers. So one, one row. One. One, two, two, row. Okay, each leg counts as one. How many climbers can you get up to? You're only stacking on the climbers, not the row. It's always one row. Always one row. Yes. We go in three. In two. You're always rowing on that right hand as well. In three, two. Let's go, let's go. One, one. Find that weight. Row. Nice one. One, two, two. Find that weight. One row. Now we go to three. One. One, two, two, three. Three. Hinge a row. Come on. One. One. Two, two, three. Three. Four. Four. Nice. Keep those shoulders stacked over those wrists. You start to push back as you get tired. Five, five. Come on. You're in it for five more seconds. Can you get six? One, two, three, four. Timer. Woo. Nice work, guys. We go. Awesome job. Isometric hold. Isometric hold. What did I have for my isometric hold? Oh, my gosh. I don't have it written. I don't have it written. All right, okay, I hold. I'm making it up. I'm making it up. We're gonna do a plank row hold. Have you ever done one of these? Oh, they're holy bananas hard Rachel. Rachel's gonna do a bird dog. Come on down. I totally did not hear good. We all make mistakes. Here we go. You gotta hold like this for 20 seconds. Hold like this for 20 seconds. In 3, 2. It's harder than it looks. Oh, it's harder than it looks. Is that right? Who is it that says, I like to see you guys suffer? Here you go. This is for you. 24 seconds is a long time when you're holding an isometric plank in a row. Bird dog. How's it feel? Right? Whoa. Hang with it. 5, 4, 3, 2, 1. Woo. It's even spicier when I don't have it written down. Even spicier. I was staring at my, my, my outline and I was like, what did I just do? I got nothing. How did I not write this? What I get for writing? Writing my workouts down a 10 o' clock at night while I was also packing lunches. All right, here we go. Left heel to the glute. Left Heel to the glute. Single or double leg takeoff? Dumbbell pullover. And three. And two, and one. What do they say? Mom's, like, the queen of multitasking? Absolutely. But clearly not always totally present because that multitasking can pull our brains in a couple different directions, right? You made it work, right? It's good to probably, like, you know, fly by the seat of your pants. That's good. Creative thinking, problem solving, maybe. There's a little note in my kids lunchboxes that says, with the isometric hol, I was like, what does this mean? Nice work, team. Stay with it. Stay with it. Come on. Slow, lower. Big exhale. Pull over. Keep those hips lifted nice and high. Keep that hamstring turned on. Nice work. You're in it for five. Four, Three, two. Give me one more. Nice work. You're up and over Dumbbell left hand. Dumbbell left hand. Stack on those climbers. Stack on climbers. One row. It's always one row. Stack on the climbers or the high knees. Yes. Stack on the climbers or high knees. 30 seconds. We go in three. In two. Let's go, let's go. One, one. Find it with the left hand row. Nice. Two, two. Nice. Find it with the left hand Row. Three. One. One. Two, two, three, three. You got it. Nice work. Come on, we gotta get to four. Nice. I think we got five last time, didn't we? We might have gotten six, I don't know. Three, three, four, four, five, five. Let's go. Finish it last. Four. Three, two and one. Nice work. I gotta switch my weight for that isometric hold because it's sinking hard. Here we go. Find your plank or find your bird dog. Find your plank or find your bird dog. 20 seconds, isometric hold. Say, yes, I can. In three. In two. Let's go. Pull that elbow back towards that hip. Hold it here. Hips are still square to the mat. Come on. Yes, you can. You can do anything for 20 seconds. You're so thinking incredibly strong. Final. 10. 9, 8. You got this. 7. Day with it. 6. Do not quit. Not yet. Not now. 3, 2, 1. Whoo. There you go. Harder than it looks, guys. I promise. All right, Rachel. You ready for two bonus moves? Let's do it. Two bonus moves. Let's go, team. Let's go. Find your weights. Press them up. 30 seconds, overhead march. Drop the weights. 30 seconds lateral heisman runs. Yep. We go there in three, two. Let's go. Push them up. Front of fish with a little core. Same thing. Strength into power. Strength into power. 30 seconds. A piece 30 seconds a piece. Nice. Lock up those elbows. Pull those knees right in line with those hips. Feel those weights. They're heavy. You're strong. Come on. Say, yes, I can. For 10, 9, 8. Nice work, team. Finish. 5, 4, 3, 2, 1. Everything is shaking. Set it down. 30 seconds. 30 seconds. Chop, chop, drive. Chop, chop, drive. Hit left in 3, 2. Let's go, let's go. Chop, chop, drive. Chop, chop, drive. Chop, chop, drive. Come on. Up, up, up. Yes. Whoo. Strength and power. Nice. Kim said she is loving this SPI format as so many of you guys are. Looks forward to pushing yourself and the variety of moves. Fun and spicy, right? I describe this workout as fun and spicy. Oh, absolutely. Come on. Yes. 5, 4, 3, 2, 1. Hit the mat. Grab your weights if you want them. Dumbbell dead bug. Dumbbell dead bug. Here we go. Hit your backside, your backside. Opposite arm, opposite leg in 3, 2. 30 seconds. Opposite arm, opposite leg. Extend. Now, you can do this with one dumbbell. Two dumbbells or no dumbbells. Come on. Come on. It's your big core finisher. This and a sprinter. Sit up. 30 seconds. Strength right here into 30 seconds power. Big finish. Finish strong. Inhale down. Exhale. Pull the knee and weight together. 5, 4, 3, 2, and 1. Weights are down. Rachel's gonna start. Seated sprinter. Set up. Sit up and punch. Sit up and punch. Here we go. We go in three, two. Let's go. You can reach for that toe. You can sit up and punch. I like the toe. I'm gonna go toe. Toe. Come on. This is your power. This is your power. It's 30 seconds. 30 seconds. This is it. We're stretching after this, guys. We're stretching. Let's go. Finish strong right here. Whoo. Hit it. Hit it. Come on. Final 10. 10. You got this. Finish it. Nice work. Left. 5, 4, 3, 2 and 1. Whoo. There we go. Yeah, Rach. Nice work. High fives team. We're gonna stay right here. What do you say? We're gonna stay right here and stretch. Quick sip of water. Sit it back. Nice long body stretch. You earned it. Big inhale through your nose. Big open mouth. Exhale. Do it again. Big inhale through your nose. Big open mouth. Exhale. Feels good. Yes. Nice work, guys. Pull that right knee in. Bend it long. Go ahead. Option. Climb up the leg. Point the foot, flex the toe. Point the foot and flex. Point and flex. That feels good for the calf, doesn't it? Yeah, I like that. Also, notice my shins sweat here. You know, it's a good workout when your Shins are sweating. Pull that knee in. Nice. Give it a hug. Now pull it out towards your right armpit. Open up the hip. Nice. Now you're going to gently guide that leg across the body's nice little spinal rotation. Nice little back crack there. Try and keep that right shoulder connected to the mat. Nice. Bring it back to center. Switch it out. Left leg. Hug it in. Send it long. Option to climb up it. Nice. Point and flex. Point. So proud of you guys for showing up today and finishing that workout. That's no easy feat, but we love the combination of strength, power, and isometric. You got it all today. You really did. Pull that knee in out towards that left armpit. Nice. Now gently guided across. Nice little rotation. Try and keep this left shoulder connected to the mat. Nice. Bring it back to center. Awesome job. Cross your ankles. Roll yourself up to a seated position. Nice work. From here. Bring it in. We're going to find butterfly soles of the feet to touch. It should feel really good. Should feel really good. Nice try. And drop those knees down towards the mat. Roll the shoulders up, down and back. Think about sitting up nice and tall in your sit bones. Good posture. Nice distance between ear and shoulder. Right? That should feel really good. Yes. Awesome job. Plant the feet. Hands go behind you. Fingertips face your butt. Nice little lift off. Nice. Reverse tabletop. Open up that chest. That feels good. Yes. Hold it here for three. Neck is heavy. Two and one. Sit it back. Awesome job. One final stretch. Find a 90. 90. Right here. Front leg. 90. Back leg. 90. Go ahead. Just hinge over. Hit the that outer glute, those rotational lunges. Nice work. Think about taking your chest right across the middle of your shin. Nice work. Sit up. Now. Can you lift this back leg up? Kick it out in front of you. Oh, yep, there it is. Can you kick both legs out? Hold for three, two, one. Set it down. Other side. Nice little challenge for you. Same thing. Other side. 90. 90. I'm going to split my shin in half with my chest here on the other side. Another good marker is to take this hand right on the bottom of your shoe and push your foot into your hand. You're really going to feel this outer glute and hip really activate in that stretch. If you push your hand, your foot into your hand. Nice. Same thing. Come up. Can you lift that back knee up? Can you kick it out? Can you kick the other leg out to me to hold for three, two, one. You're done. Happy workout, you guys. Awesome job. We'll see you back on the mat for another workout. Really soon. Awesome. We're crushing that full body workout. If you loved it, hit subscribe to our YouTube channel. And if you like this strength, power and isometric format, I've queued up another workout just like it for you right here. Or check out our free metabolic conditioning program at home right here. Have a great day.