35-Minute Full Body Dumbbell Workout (Strength + Abs)

Hi, I'm Lindsey Baumgren of Nourishment of 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 for more accountability and support. All right, team, you can see it already. It's gonna be an extra special workout because we're joined by a very special guest. But first I'm gonna introduce the amazing Rachel, who you guys all know and love. Rachel will be offering modifications throughout. Today's a 30 minute full body dumbbell workout and we are joined by very special member from our YouTube community. Welcome, Carrie. You guys, Carrie is a mom from Michigan, part time orthodontist. You wear so many hats as every mom does. Tell us a little bit about yourself, Carrie.

Well, fitness has been a part of my life for a long time and even more so since having a little one and seeing how important fitness is for your health and mental well being and everything.

Yes, yes. Right? We always say physical fitness like translates over into mental toughness translates over into I'm not going to lose my marbles when my three year old throws a tantrum.

Yes, absolutely. And you can chase after them faster right when they're running away.

Right? This is true. Carrie also has an amazing story, you guys. We're going to jump into more of her story as we sweat throughout today's workout. But let's get you queued up. All you're going to need for today's workout is dumbbells. I have anywhere from 15 to 20 pound weights with me. Today's workout is going to be a strength focused workout with an emphasis on the core. So it's full body. You got seven full body dumbbell exercises. You're going to move for 30 seconds of work followed by 15 seconds of rest. And it's strict sets, which means you're going to do the move, you're going to do it again, switching sides if you need to, and then you're done with it. So you do it twice, close it out, you're done. And I have a fun 30 second challenge. Burnout move between each set for you. So it's going to be a lot of fun. We are going to focus on strength. You'll have the option to get your heart rate up. You can follow Rachel for modifications. We're going to do a little core burnout at the end as well. So if you're ready, let's go ahead and let's get started with today's warmup. So you're going to plant your feet shoulder width underneath your hips. And you're gonna give me a big reach up. Big inhale, exhale, open up through that mouth. Just let that draw jaw drop. I know. It's where I carry so much tension. Pull those elbows down towards your armpits. Just take the arms and flap them. Gonna go for a flap. Nice. We're gonna do a functional warm up. So we're going to walk through a lot of the moves you're going to see in the workout. Take it to a hinge. Nice. You're going to stand up. We're gonna go right into two squats and two presses. So pretend you got two dumbbells right here, front racked. And to give me two squats. Down, up, down, up. Now reach and reach. That's going to be your first move. Two squats right there. Right into two push presses. If you got light weights, you can give me a strict press just like that. If you got heavy weights, you can give me a push press, which is a two inch dip and a drive. Two more. Two more. Here we go. Two squats. Nice push. Last one, last one. Two squats. There it is. Push and push. Now take those hands right behind your head. We're going to alternate a stagger. Good morning. So right foot forward, left toe back. You're going to give me a good morning. Switch out the feet. Step the right foot back. Good morning. Step the left foot back. As you step that foot back, you transition 80% of the weight into the front foot. Little staggered stance. Good morning. Little hip hinge. Thinking about pushing those hips back towards that wall behind me. The foot that is planted in forward is going to bear the majority of the load. I want to get a nice hamstring stretch in that front foot. 3. Nice. 2. Now we're really gonna warm up the legs. 1. Come right foot forward. Left foot's gonna wrap around. It's gonna go curtsy, lunge, curtsy, lunge. You never get to stand up. Right here. You're gonna build a little bit of fire right here in this front glute, in this front quad. You just go curtsy and lunge. So knee to calf. Knee straight behind me. Knee to calf. Knee comes wide behind. And here. Nice work. You got four, you got three. You're gonna go right into high knees. Last one, last one. Nice. Drive it up. High knees. Get them up, get them up, get them up. Get them up for eight. Seven. Six. You got it. Five. Four. Three. Two. Switch your leg. Left foot forward, right foot Goes behind. Curtsy standard lunge. Curtsy standard lunge. We're just gonna build fire right away. Front glute, front quad. There it is. Nice work. You got it, team. Awesome. Right here. Go. Four, three. Right into jacks. Lie right here. Jacket. Jacket. Jacks or taps. Jacks or taps for eight. Seven, six. You got it. Five, four, three, two, one. Pretend you got a dumbbell right here in your left hand. You're going to step wide to the right. Lateral lunge, upright, pull. Lunge upright, pull. Hit nice and wide. Stepping wide. Thinking about driving off this outer glute. Take it wide, drive off. Nice. Take the load to the outer edge of the foot here. Drive off. Two more. Two more. Nice work. Last one, last one. Butt kicks. Heels to glutes. Heels to glutes for eight. Seven, six. You got it. Five. Lateral lunge. Other way. In two, one. Here we go. Hit left, hit left. Row right. Hit left, hit left, Row right. There it is. Nice. Really driving off that outer glute. Power up. Catch it on the way down. Power on the way up. Two more. Two more. Nice work. Last one. Last one. Nice. Take it to the back your space. Hands hit the mat. Plank, walk out. Hold your plank. Hold your plank. Nice. Shoulders stacked over wrist. Core is tight. Push back on your heels. Pull your shoulder blades apart. Hold it here, hold it here. Options always to drop to your knees if you need to. Step right foot outside, right hand. Big easy twist. Shoulder sweeps to the back for 3, 2 and 1. Can you drop that right elbow down towards the mat? As far as you can, opening up those hips. Plant the right hand down. Switch it out. Left foot steps outside, left hand. Big easy twist. Shoulder sweeps to the back for 3, 2, 1. Drop left elbow down towards that mat. Again. You're opening up those hips. Nice work. Step back. Find that plank. You're gonna give me rows, so row and row. Elbow to hip. Go. 4, go. 3, go 2, go 1. 1. Push up. Knees or toes? Down. Up. Now you're gonna step right foot outside, right hand. Step back, give me a push up. Step left foot outside left hand. Step back, give me a push up. One more each way. Right foot wide, push up. Yes. We're getting right into those push ups. Left foot wide, step back, push up. Nice work. Drop down to all fours. Drop the belly. Lift the chin, reverse it. Pull the hips towards the wrists, spine up towards the ceiling. Find a nice neutral spine. Right foot or left hand? Left hand, Right foot. Doesn't matter. Bird dog, find a nice neutral spine. Reach opposite arm and leg away from each other. Hold for three, two, one. Bring it back. Reset. Other side. Reach opposite arm and opposite leg, trying to create as much distance between fingertips and heel. Hold it here. You got it. Last three, two and one. Tuck the toes, hips go up and back down. Dog pedal the heels. Pedal the heels for four. Three, two and one. Hands walk back to meet the feet. Stop bending the knees. Roll all the way up to the top. When you get there, two big shoulder rolls. Two big shoulder rolls. You ready? Ready. Ready. Carrie? She's ready.

Ready.

Rachel's always ready. Grab a quick sip if you need it. We're gonna get into exercise One again. You have seven moves total. You do it. You do it again. Strict sets. A little burnout between only 30 seconds per move. You can do anything for 30 seconds. You've walked through most of the moves. We're gonna start with that. Two squats, two shoulder presses. I'm gonna front rack the weight. You gotta place a little bit more load on the spine and core. If that doesn't feel good for you, keep the weights at the side. All right, Here we go. Two squats, two push presses or shoulder presses. We go there. 30 seconds in three, two. Let's go. So it's down, up, down, right into push press one and two. Nice work. Two squats. So if you got lighter weights, you can give me a strict press at the top. I got heavier weights, so I'm doing a little 2 inch dip and drive, using a little bit of my legs to help me push those weights overhead. On that push press. One, two. It's two and two. Take it down. Ten seconds, guys. Those weights should feel challenging. Make sure you're feeling challenged. Come on. Last five, four, three, two, one. Push, press. Set them down. Recover for 15 seconds. We're gonna do that exact same move again. Maybe you adjust weights, maybe you get deeper in that squat. Here we go. Grab your weight. You do it again in three. Rack them in two. Let's go. Down, up. Nice. When you get to the top, push and push. Back to two squats. Down again. You can keep those weights at the side. That feels better for you. Nice neutral neck, neutral spine. You're looking right here at me. Nice work, team. Come on. Push, push. 10 seconds. Weights feel challenging. You're in the right spot. Push it. Close it out. Last time you do it. Final three, two, one. You ready for your burnout? Take those two weights right between your feet. You got 30 seconds. Alternating squats overhead. Right hand hits the weight. Power up, switch. Left hand hits the weight. Power up, Switch. That is your 30 seconds. Rachel's got to clean to the shoulder. I'm going all the way overhead. Pick what you want to do. We go there. 30 second burnout move. You only do it once. Squat to overhead. Squat to overhead in three, two, let's go. Come on. It's your burnout move. It's your chance to challenge yourself a little bit. You got heavy weights. Make sure you hit the shoulder on the rack, then down overhead, rack recover. Nice switch at the bottom. Big power up through those legs. Hips are driving forward to drive that weight overhead. Come on. Yes. Only 10 more seconds, team. 10 more seconds. You got this. Switching moves in five, four, three, two. One more. Yes. You're out. Circuit one, already done. Carrie's crushing it. Going to move on. Circuit two. You got a staggered deadlift and a bicep curl. Okay, we'll start. Right foot forward, left toes popped. You'll stay here the entire first time. Second time through, we'll switch legs, crush some oranges in your armpit. I kind of like to have the weights slightly on my side. Hinge, hinge, hinge. Come to the top. Bicep curl. Okay, I'm going to go palm out, curl them and do a little rotation with the wrists. You can choose a hammer curl, whatever curl feels best for you. 80% here in that right foot. 20 in this back, left toe, hips go back in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. When you get to the top, one curl. Nice. You're hitting hamstrings, glutes, low back, biceps. Nice big pull move. These are your pull muscles. Your pull muscles in your lower body are your hammies right there and your glutes and then right there, biceps, hammies, glutes, low back and biceps. Hitting it all. Like I said, this is a big compound workout. Big strength workout. 5, 4, 3, 2, and 1. You're simply going to switch your stance and do it again. Left foot forward, right toe back. Same thing. Now, 80% of the work is in that left front leg. Staggered deadlift, bicep curl. Crush those oranges. We go in three, two. Let's go. Hinge, hinge, hinge, hinge. Stand tall. Bicep curl. It's gonna challenge you to go a little bit heavier than you might normally do for a bicep curl. I'm always up for a challenge. I know Carrie's up for a challenge. Carrie is just one of those go getters. You can tell from the moment you meet her just that. Go get her personality. Carrie has an amazing story. Carrie, you have what, like a 90 pound weight loss journey?

90 pounds?

90 pounds. Can we all just set our weights to down in five? Not yet. In four. In three, two, one. Set them down. And everyone do this for carry. Like, that's so amazing.

Thank you.

So amazing. I'm gonna ask you how you did it after we go through this power burnout move. Your power burner move is just one dumbbell you can put both hands on. These are bilateral or parallel alternating swing, hinge, swing, hinge, swing. I'm gonna alternate the grip. You can keep both hands on. We swing 30 seconds. In three, two. Let's go. Hips go back, then forward. So you just did a deadlift. Now you're going to add power to that hip hinge movement. Add power to that hip hinge movement. It's just 30 seconds and it's a burnout. Challenge yourself. Go heavy here. Hips, back. Stand straight up. Straight up. Come on, hips. Glutes, hammies. That is what is powering that dumbbell. Right up to eye level. Yes. You got it. 10 seconds. Finish this burnout. Come on. It's 5, 4, 3, 2, and 1. Rest, recover. All right, grab a quick sip of water. We're gonna move on to circuit three. Carrie, how did you do it? Give us, like. I know. It's like everyone's like, what is the magic pill? And you're like, there isn't one.

There isn't one. Right? I mean, motivation and a support system is huge.

Support system is so big. Yeah. So did you, like, share like, hey, this is a goal I have, or were you just like, hey, I want to be better? I don't know what the is. Goal.

Goal is exactly what it is. I want to be better. Right? Better for me and better for my son.

I love it. That is amazing. Okay, how long did it take you? Because everyone's also like, yeah, I just did that overnight.

Absolutely not. Not overnight.

Right?

I'd say about a year and a half.

Total. Year and a half. Still.

I'm still getting better every day.

That's amazing. One percent better every day. Circuit three. I'm gonna drop down to one weight because you remember that curtsy lunge when I'd never let you stand up? Yeah. You're gonna do that. I'm gonna hold one weight here. Right foot forward, left leg is gonna wrap around you go curtsy lunge. You never stand up. It's 30 seconds of time under tension on that right front quad. Quad and glute. Okay, we go curtsy standard lunge. In three, two, let's go. So it's a curtsy, a standard lunge. This is 30 seconds of pure tension on the glutes and the quad of that front leg. Yes. You never stand up. I want shoulders to stay stacked right on top of those hips. Come on. Nice and proud. Don't let that weight pull you forward. Big, strong front knee. Do you feel that glute? Do you feel it? It's there. 10 seconds. Come on. 10 seconds. Nice. Wrap the knee behind. Bring it right here. You got five. Come on. It's five. It's four, it's three, it's two, it's one. Whoo. Shake it out. Beautiful thing is, you got two beautiful legs, right? So let's do the other one. Left foot forward, right foot wraps. Curtsy. Standard lunge. We go there in three, two. Let's go. Good news is you only do 30 seconds per leg, right? Can do that? Feels like. No, repeat. 30 seconds. Feels longer when you're doing some moves than others. This one, when you're in the grind. Hello, glutes. There they are. Hello, quads. But then it's done. Cross it off, cross it off, cross it off. Come on. What would it look like right here If I said 10 more seconds? Don't stand up. Not yet, not yet, not yet. Come on. It is 5, 4, 3, 2 and 1. You're up. Shake it out. Does that feel good? Ready for a power move? You can do this loaded or not loaded. I'm gonna try and keep my 20 pound lunge drops. You can take out the impact and just go lunge. I'm gonna go. Whoops, wrong hand. Back together, back together, back together, back together. Little hop at the top. Drop One leg, back hop at the top. Okay, you can do this without weight, right? So I'm going to start. Let's go. Right hand, right leg. Right leg drops. Right leg drops. 30 seconds, say, yes, I can. In three, two. Let's go. Right, left, right, left. Come on. Add a little bit of power to it, a little bit of intensity. Yes. Come on. You're closing out circuit three and moving on to circuit four. You got this, team. It's only 30 seconds. So stinking strong, that's what you are. 10 more. Let's go. Come on, finish it. Bring it home. Five, four, three, two, one. Holy bananas. That will raise the heart rate. Drop the weight, grab water. Remember that lateral lunge. Upright row. That's where we go. Try and stay heavy here. Go. Heavier than I normally would for an upright row. Not gonna get a ton of reps. Dumbbell left hand. You're gonna hit right, row left. Hit right, row left. 30 seconds in three, two. Let's go. Hit right up, then row. Hit right up, then row. Something that's really helped my lateral lunge game, especially post knee surgery, is transferring the weight to the outer edge of my right foot right here. Transfer the weight to the outer edge of my right foot is going to help tell my body I need to activate these outer glutes to drive out of this. Come on. 5, 4, 3. We got one more in us. Yes, we do. Team. Come on. Hit it. Row it. You're out. Switch it. Dumbbell right hand. Hit left. Row right. Hit left, row right. You're there in three, two. Let's go. Hit it. Stand it. Row it. Palm stays facing my body the entire time. Elbow glides right up in line with that shoulder. Transfer the weight to the outer edge of my left foot. Power up. Elbow comes nice in line right there. On this move, you're working front shoulder, back, upper back. Front shoulder, upper back. Come on. 10 seconds, here we go. Big compound moves right here today. You got it. Final five, four, three, two. We're gonna do one more because we can up. Ready for the burnout? Loaded or not loaded? Loaded or not loaded, we are gonna go lateral bounds right here. Hit, hit, hit, hit. Okay, that's where you're gonna go. Start by hitting right. Hit right. Hit right. In three, two. Let's go. Hit, hit, hit, hit. Come on. Drive off with some power. Transfer the load side to side, side to side. It's 30 seconds. Seconds. We take that strength move and we add just a little power. Hit, hit, hit. Yes. Team. Let's go. Final ten. Nine, eight. You got this. Seven, six, five, four, three, two, one. Set it down. Nice work. What is that? Five circuits down. No, four circuits. Down, down. We're gonna hit the mat. Push up back row. Push up back row. Challenge yourself here. One, push up, one, alternating row. So I'm gonna row right, then I'm gonna row left. You take the push ups from your knees. If you do, I challenge you to pop to your toes for the row. It's just a challenge. You don't have to accept it. One, push up one row. Yes. 30 seconds. In three, two. Let's go. Push up, row right. I'm pulling right elbow to right hip. Push up, row left. Left elbow, left hip. Nice work. Yes. Look at Carrie crushing. How long did it take you to get back to push ups? On your toes post, baby. Carrie, I'd say about honestly probably Three.

Three months.

Three months until I fall. But I still. She's amazing. But I'm Superwoman. It still took me a while to.

Get the 100 form down.

Yes. So you got it. Last four. Three, two, rest. Crushing it. It took me longer than three months. You're amazing. That's incredible. Here we go. It's back to back. This might be the hardest back to back exercise you have to do today, but you're going to do it because you are strong and capable. Push up, row in three, two, let's go. Push up. Come on, row. Nice. Push up again. If you're taking it from the knees, can you pop to the toes just for that back row portion? Yes, you can. Come on, challenge yourself. So stinking strong. That's what you are right here. I think we flip over to our backsides after this, guys. Come on, finish it. 10 more seconds. Yes, Carrie. Crushing it. Nice work, team. Final four. Three, two, one. Holy bananas. Never gets easier, does it? Right, if you're with me, Plank. Knee drive. Here's Rachel. Bird Dog. Pick your poison. It's 30 seconds and it starts in three, two. Let's go. So you can go drive. Drive. This is your burnout. Option A, you stay right here. Option B, you can go wide. Climbers. Switch. Switch. Switch. Switch. Come on. Yes. Team, let's go. You're on your back after this. Push it. 10, 9. Yes, you can. 5, 4, 3, 2. You're out. Woo. Way to go. Look at that hip mobility. Lindsey, you've been working on that? I've been working on my hip mobility. Consistency, you guys, we always say this. Consistency, compounds. I think it's like every area or faucet of life, right? Consistency, compounds. Okay, now what do we got? That. That was five. Now we're on six. Single leg, glute bridge, triceps, skull crushers. We haven't hit the triceps yet. I love this move. Isometric hold for your glutes and core. Triceps Skull crusher is one of my favorite tricep exercises. Put it together, it doesn't matter which leg you use. Okay, I'm gonna go. Left foot on the ground, right foot floating. Hold here. Option you can just hold a standard glute bridge. Gotta get that ponytail right on the glute bridge. They got braids in. That was smart. Gotta get that ponytail right. Okay, here we go. Skull crushers in three, two, let's go. So you're bending just at the elbow joint. Shoulders stay locked. Bending just at that elbow joint. You got a nice isometric hold for the glutes and the hips. Working through the tricep, the back of the arm. Good chance to catch your breath right here. Come on. It's one rep at a time. One rep at a time. Keep those hips nice and even. Work through the back of that arm. Yes, you can. You're here. Final five, let's go. Four, three, two, and one. Rest and recover. Switch it out. Left foot's gonna go on the ground for me. Sorry. Right foot's gonna go on the ground. Left foot's gonna float this time. Back to skull crushers. Back to skull crushers. Yes. Lift those hips. You're there in three, two. Let's go. Hips are high. Nice work. I know. We had someone say, it's just so fun to see members in these workouts. And I love it, you guys, it is so true. It is so fun to sweat with you. You are our community. You're truly the reason we exist. And hearing stories like Carrie, it's not just not stinking motivating. We are all just average women, average moms. Mom from Michigan, mom from Minnesota. Just trying to do the best that we can, right? Just trying to show up every day and get 1% better for myself and my family. That's what you're doing right here for three, two, and recover. Nice work, team. Very proud of you. Awesome job, Carrie. Okay, guys, your burnout move for this is one of my favorite core moves. You're going to take one dumbbell. You can hold the head in each hand, all right? You're going to lift those hips. Dumbbell comes up, you go overhead, pull, glute bridge, march. Overhead, pull, glute bridge, march. Overhead pull and march. Marching through those bridges. One overhead pull. You're there in three, two. Let's go. Weight goes overhead, pull. The armpits to the hips. March. Weight goes overhead, armpits to hips. March. Nice and stable. Not a move. You are flying through. This is very slow and methodical. I want you to think about the lats engaging that lat, that those big V shaped fan muscle in your back. Keeping that core nice and tight, keeping those hips nice and stable. Glutes nice and strong. Your 30 second burnout right here for 5, 4, 3, 2, and 1. Rest and recover. Nice work. Your final move. Final move. Moving on to exercise number seven. This is it, guys. Okay? And then we're doing a little core burnout, because we love a good burnout. Yes, Carrie, you like a burnout. It's never a workout unless there's a burnout. Especially if you're part of our YouTube membership. Every live workout we do with our members, we go live at least once a month just for members. Every live workout we do with members has to have a burnout round. It is like what we are known for. If you want access to more of these live workouts, you guys, that we do just like this with members, all you have to do is hit the join button on our channel. Okay? You're gonna get access to our YouTube membership. It's super awesome. We have amazing community members like Carrie sharing amazing inspiration, success. We're going to help you hit those goals. If you have goals that you are looking for to achieve, we can help you get there. Hit that join button, guys. All right, we'll see you on the other side. Here we go. Final move. It is four scissor kicks. Four second hamstring glute bridge. So that is 1, 2, 3, 4. Heels dig into the mat. Lift and hold. Hold for four. Three, two, one. The farther your heels are away from you, the harder it's going to be. You're doing a hamstring glute bridge. So this is meant to hit more of the hamstring back of the leg versus the glute. Four scissor kicks, four second hamstring. Hold in three, two. Let's go. Go. One, two, three, four. Heels hit the mat. Lift. Hold the hips. Four, three, two. Drop the hip scissor kick. Four, three, two, one. Heels drive into that mat. Lift and hold. Four, three, two and one. Four kicks. Go. Four, three, two. Now you hold. Hold. This is it. Go. Four, three, two. Recover. Rest. And we're gonna do that exact same move again. This time, can you get your heels just a little farther away from your glutes? Get them out there. Engage those hamstrings. Get those legs as straight as you can on these kicks. We go in 3, 2, 2. Let's go. 4, 3, 2, 1. Heels hit the mat. Lift the hips. Hold. Hold for four. Three, two. Drop and lift. Go. Four, Three, two, one. Heels hit the mat. Lift the hips. Four, three, two. Drop the hips. Lift the legs. Four, three, two, one. Low abs in hamstrings. Four, three. This is it. Two. Lift those hips. One. Recover. Nice work. Final burnout move, guys. Final burnout move is a good old seated twist. You're come up to a seated position here. Option to keep the feet lifted or on the mat. You're going to twist and twist and twist for 30 seconds. And then we're gonna go into a core circuit. Yes. 30 seconds of twists right here. In three, two. Let's go. Twist, twist, twist. Nice work. How far can you sit back, keeping constant tension on that core? Can you get a full dynamic range of motion? Can you get the weight here and then here? All the way to this hip? All the way to this hip. Come on. Yes, you can. 10 seconds, guys. 10, 9, 8. You got this. 7, 6, 5, 4, 3. 4, 2, 1. Rest and recover. You ready to move on? We got an ab burnout. We said it was full body and abs, and we are going to deliver. All right, we're going to stick with the 30 seconds. 15 cadence. 30 seconds of work, 15 seconds of rest. First move is a personal favorite of mine. It is an overhead crunch. So I'm going to go all the way up, come up two seated twists, reach all the way out, all the way up. Twist, twist. One overhead crunch, two seated twist. Thirty seconds. Yes. And then we're going to keep that weight in our hands the entire time, if you can. For this core circuit, you got five moves. 30 seconds each. This is it, guys. Finish strong. We go in three, two. Let's go. All the way back, all the way up. Twist, twist. All right, Carrie, hit me. What is your favorite NML workout?

Definitely the pre Any of the pregnancy workouts that you. You have in postnatal by far, but I would say probably total body shred.

Total body shred was one of my favorites. I love it. We love a good total body shred. We got a lot of them. Nice work, guys. Come on. 10 seconds here. Nice work. Nice work. Twist. Nice. Final five, four, three, two. Roll all the way back. You're on your back this time. Legs are going to come straight up the wall. Keep the weight if you can. We're going to hit upper abs first, and then we're gonna hit lower abs, upper abs. You're reaching that weight up to the toes. Upper, upper abdominal crunch in three, two. Let's go. Reach. So did you say you found us carry through the prenatal workouts?

Yes, actually, I was searching for a challenging pregnancy workout, something that was more than just body weight.

We love it.

And that's how I stumbled across your workout.

I think that's the number one way we are found. People find hard pregnancy workouts. They're like, finally something that challenges the weight. Women who are lifting weights before they got pregnant. That's us. That's why we created them. And then we want you to stick with us through your lifetime of working out at home as a strong mom. For 3, 2, and 1. Recover. Nice. This time, you're gonna hold the weight. Okay, and now you're gonna go for the lower abs. You're gonna lift your hips off the mat. If you can think heels to the heavens. Heels to the heavens. That's where you go. Little hip lift or pull your knees to your face. In three, two, let's go. Lift, lift. There it is. Can you get those hips up off that mat? Nice. If you need a little bit more support, you can take that weight down behind you and use it as an anchor. Right there. Nice work. Lift, Lift those hips up. There it is. Hips are up. Low abs are engaged and fired up. 10 more seconds here, guys. 10 more seconds. Not trying to use momentum, really trying to engage those low abs. You got it. 4, 3, 2, and 1. Take the weight to your chest. Single leg, sit up. Single leg, sit up right here. I'm gonna kick my right leg out. I'm gonna come up to a sit up, switch, roll back, sit up, switch at the top. Right leg extended. We go in three, two. Let's go. Roll up, switch the kick, roll back, roll up, switch the kick, roll back, roll up. 4. Switch the kick, roll back. Nice work. Up. Switch it. Yes. Rachel's got your modification. She's staying seated the entire time. Pick your level. Come on. This is move 4 of 5. This and one more ab exercise and you're out. You got it, team. Stay with it. It's 5, 4, 3, 2, and 1. Are your abs on fire at Take that weight. You can set it right here. It's just marker. You don't have to use it. Fingertips are going to face my butt. All right, so I go around my weight. In, out, in, out, around my weight, little knee tucks up and over. You can go one leg at a time or two legs at a time. We go in three, two. Let's go. Last 30 seconds, team. Last 30 seconds of core. Carrie, you have been an absolute trooper. Thank you so much for sweating with us. Thank you for having me and being part of our YouTube community. We are just so grateful for all the strong moms out there just like you, working to get that 1% better every day. Thanks for coming on and sharing your story. I hope you are so stinking proud of all the hard work you have continued to put in day after day to get those results. 5, 4, 3, 2, 1. You're out. Woo. Holy bananas. Way to go, Carrie. Next time she's on set, we're gonna have to do kickboxing. She loves the kickboxer. Yes. Harry outvoted Lindsay voted me. All right. Let's stretch it out. Take it all the way down to your back because it feels good. Take a nice long body stretch because you earned it. Big inhale through your nose. Big open mouth. Exhale through your mouth. Do it again. Big inhale through the nose. Big open mouth. Exhale. Nice work, team. Awesome job. Right here, pull one knee in. Pull it slightly out towards your armpit. That feels really good. Right? Bring it back. Send it long. Climb up. Option to point the toe. Flex the foot or roll that ankle. Nice little ankle roll for that joint. That ankle joint. Nice work, team. So proud of you. Pull it back in. Switch it out. Other knee pulls in. Take it out towards the armpit. Back to center. Send it long. Nice little hamstring stretch. All those deadlifts and swings you did today. Way to go, team. Roll that ankle out. Nice work. Nice. Cross the ankles. Roll up and over. I don't know about you, but I feel my hip flexors after that last couple ab moves. So we're gonna come in here. Let's go. Tabletop. First, drop the belly. Lift the chin. Stretch out those abs. Yes. Now reverse it. Tuck the hips up towards the wrists. Spine up towards the ceiling. Come back into a neutral spine half kneeling position. Bring your right leg up in front of you. Big inhale. Reach up. Nice. Now tuck this tailbone. Twist to me. Tuck this tailbone to me. That feels really good. Right, let's take a nice up and over. Reach to the right. Back to center. Now we're going to get into the right leg. Take it out. Tick tock, 45 degrees up and over. It's going to stretch that inner thigh and that hamstring. If you want, you can try and drive that knee over the toe as well. A little added ankle mobility for you right there. Bring it back to center. Same thing right here. Left leg comes up. Tuck the tailbone. Big reach up. Tuck that tailbone. Tuck that tailbone. Stretch out this hip flexor. Nice little reach over to the left side. Bring it back to center. Open up right here. Tick tock it up and down. You can drive that knee over that toe again. Pushing left elbow into left knee. Opening up those hips. Yes. Nice work. Bring it back to center. Back to all fours. Tuck those toes. Hips go up and back down. Dog you. Pedal out those heels. Nice big inhale to the toes. Exhale. Melt your calves into the ground. Walk your hands back. Find rag doll grabbing opposite elbows or biceps. It all hangs and sways. Big inhale. Bend the knees. Roll up one vertebrae at a time. When you get there. It's two big shoulder rolls. Up, back and down. Up, back and down. Way to go, Carrie. Way to go, Rachel. High fives to you at home. Thanks so much for joining us, Kerry. It was for having me to have you with us again. We'd love to have you join our YouTube community and be a member just like Carrie. All you got to do is hit that join button, become part of our YouTube tube community. We'd love to see you there. Chat with you every day. You get access to my team, you get access to me and you get access to more workouts. Have a great day. Thanks so much for crushing that workout. If you loved it, hit subscribe to my YouTube channel and I've queued up a similar workout right here. You might also enjoy. Otherwise, I'd love for you to join me in a two week strength challenge you can do at home entirely free. You can find it all in this playlist right here. Have a great day.