35-Minute Full Body Dumbbell Workout (ALL Strength)

Hi, I'm Lindsay Baumgren of Nursery of Love and this is your 30 minute 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 to help you hit your fitness goals. All right, you guys, speaking of YouTube community, this workout is extra special because I'm joined by two amazing members from our YouTube community. We have Natalie and and Annie that are joining us. Go ahead and tell us a little bit, a little bit about yourself, Natalie.

I'm Natalie. I'm from Okoboji, Iowa. I've been doing NML workouts for about three years. I'm a clinical psychologist. Mom of four. That's about it.

That's amazing. Mom of four. And she's having a birthday in like a couple days, you guys. I'll let you decide if you want to tell us how old you are. But she looks amazing for her age. And we're joined by Annie, who I owe a marketing fee because Annie introduced Natalie to nml. Yes, tell us about yourself, Annie.

Yes, mom of four, live in Okoboji, Iowa. Been long time friends with Natalie, so celebrating her birthday and been doing these workouts for about four years.

That is amazing. And these two got together and started a business together and they're like amazing. Eight kids between them and just crushing life. And we are so excited to have them on set with us here to bring a full body strength workout to you guys. This is gonna be a fun workout. We've got three circuits and it's done in a tricep format which means you're gonna repeat each circuit times three for maximum muscle building. A full body strength workout. We go all legs, all arms, all abs. It's going to be an awesome workout. Three moves per circuit. You're going to do each exercise for 40 seconds of work followed by 15 seconds of rest times three sets and there might be a little bit of a power move between circuits. You guys ready to do this?

We're ready. Awesome.

Take it at your pace. Grab your weights. I've got 25s and 20 pound dumbbells. Grab what you feel comfortable with. We're going to get warmed up and then we're going to jump into this full body workout.

So.

So let's start with a warm up. You're going to go big. Inhale, hands reach overhead, exhale, drop them right back by your ears. Little standing cat cow. So round the shoulders, pull the elbows together and then pull the elbows apart. Pull the shoulder blades together again. Do it again. Drop in round. Chin falls towards the chest and then open it up. Lift the chin, pull the shoulders and the chest back. And then one more time, round and open. From here, feet are shoulder width distance apart. You're going to drop into a squat. So take it down and up. You're just squatting it out. Knees are tracking towards the outer three toes. Classic NML warm up. You guys are probably so well versed in this. Driving through the middle of your feet. Chest up, eyes up. Nice work. Four more squats here. Go four. You're going to drop and hold in three. Awesome job. In two and one. Just drop, hold, hold it here, hold it here. Tiny pulses. 4, 3, 2 and 1. Go ahead, stand up. You're going to go right foot forward, left toes popped. We're going to walk you through some of the moves you're going to do today. Staggered deadlift, reverse lunge. So staggered deadlift, hinge, step back, lunge. Nice staggered stance. Hips go back. Then knee drops towards the mat. So majority of the work is right here in this front. Right foot dropping down. Nice work. Drop down, hip hinge and drop on that hinge. Think about stretching through that right front hamstring and then drop that back, left knee to the mat. One more hinge and drop. From here, I want you to drive up. You can go high knees or march it out. High knees or march it out for 8, 7, 6. You got it. 5, 4, 5, 3. 2. Switch your side. Left foot forward, right toes back. In that staggered stance, hips go back, step back, lunge. Nice one. Staggered deadlift. One step back lunge. Majority of the work transfers into this left foot here this time. So you're going hips back, stretching through that left hamstring and then driving through the heel of that left foot to work the gluten quad. Nice work. We go all legs first, then arms. One more, one more. Down, up. Nice work. From here, big inhale, Reach up nice and tall. Exhale forward, fold. Just shake it out. Hands are going to plant. You're going to step back into a high plank. Option you can drop to your knees for plank. Shoulders are stacked over wrist. Core is tight. Pull the shoulder blades apart. Pull up on the kneecaps. Hold your plank right here. Shoulder taps opposite hand, opposite shoulder. 8, 7, 6.

You got it.

5, 4, 3, 2, 1. Step your right foot outside your right hand. Nice big easy twist. This should feel good. You can hold it here. Option you can go for shoulder sweeps to the back for 3, 2, and 1. Plant the hand. Switch it out. Left foot steps outside. Left hand. Easy twist. Gaze falls. Fingertips. Hold here. Or shoulder sweeps to the back for three, two, one. One more time. Plant it. Right foot outside. Right hand. Open those hips. You can take a little rock. Move those hips around. Step back. Switch. Left foot outside. Left hand.

Again.

You can take a little rock or move those hips around. Nice. From here, step back high. Plank. Knees or toes? You're going to give me one. Push up. Open up to the right side. Hold the side plank. Set it down. Push up. Open up to the left. Hold your side plank. Nice work. One more each way. Push up. Open to the right.

Hold.

Nice. Push up. Open to the left. Hold. Nice work. From here, drop down to tabletop. Cat cow. Drop the belly. Lift the chin and reverse it. Roll the spine up towards the ceiling. Tuck the chin to chest and you're gonna go right onto your backside. Quick warmup for the glutes and the core. Glute bridges. Heels are nice and tight. Lift and hover. Lift and hover. You got four. You're gonna hold high in three. Nice work. Two. And last one. Hold it here. Check your form. Knees in line with the hips. Lower all the way down. Hands come up. Legs come up. Dead bug opposite arm. Opposite leg. Reach. Warming up the core. Warming up the back. Warming it up. Nice. Nice work. Awesome job. Reach. One more. One more reach. Awesome job. Roll yourself all the way up to a standing position. And we're gonna get this party started. You guys ready?

Ready.

Ready.

Ready.

Awesome job, you guys. We go all legs, all arms, all abs. You got three moves on the legs. Squats, deadlift, lunge and lateral lunge. I'm gonna start with two heavy weights. Hold them at my sides. We're gonna go right into a squat. Feet are shoulder width distance apart. Grab your weights, roll your shoulders down and back. You're gonna just go down and up for 40 seconds of squats. You ready to do this? All right, they are ready. We start in three, two. Let's go. You're just squatting it out. Knees are tracking towards those outer three toes. All 40 second timed intervals. So you can take it at your pace. You can go heavy and slow. Go a little bit lighter today. Do what feels good for you. We go all legs, three sets. Nice work. So you're going to do each move times three. You're really going to master the move. Settle in here. 20 seconds left. Nice work. One rep at a time, driving straight up through the middle of that foot. 10 seconds. Here. You got it. Nice work. Big inhale down. Exhale. Push away from the ground to stand you tall. Exhale. Push away from the ground. Nice. Final four. Three, two, one. More. Awesome work. Bring it. Right foot forward, left toes back. Just like we did in that warm up. One hip hinge or one sacred stance? Deadlift into one. Step back lunge. Right foot always forward. Left toe popped. We go in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Stand tall, step back. Reverse lunge. Nice. Right foot planted. One staggered deadlift, one reverse lunge. Nice work. All right, we got deadlifts, we got squats, we got lunges. Favorite move for you, Natalie. What is it in the lower body? Favorite leg exercise?

Oh, probably squats.

Squat, yes. I'm a big fan, too. How about you, Annie? Squat.

Squats and deadlifts.

Squats and deadlifts.

Yep.

All right. Classics. I like it. Ten more seconds here, team. Ten more seconds here. Come on. We're gonna go into a lateral lunge in 5, 4, 3, 2. You can drop down to one weight, or if you got too lighter, you could keep it. I'm gonna hold the weight right here in my left hand. We're gonna step to the right. You're gonna step out. Down, 2, 3, 3. Up on 1. Nice wide step to our right and then push up on one. In three, two. We're gonna slow it down. Step out. Go down, two, three. Up on one. Step wide lower. Two, three, up on one. Playing with the tempo a little bit here. Slowing it down. As you typically know, slower is usually harder. Focusing on the eccentric part of this motion, which is the lowering into that bent knee. Drive off that outer glute. Transfer the weight to the outer edge of the foot. Drive up. Nice work, guys. Down, two, three. Up on one. Come on. Ten more seconds here. Down, two, three. Up on one. Nice work. Final five. Four, three, two. And you're out. Nice work. Grab your heavy weight again. Back to the top. Those are your three moves. We go back to the top. Top with squats. This time, we're gonna go down on three, up on one. We're gonna mix up that tempo on the squats, too. We go in 3, 2. Let's go. Take it down, 2, 3. Up on 1. Down, 2, 3. Up on one. Slowing down the lower. Explode up. Down, 2, 3. Push away from that floor. Slow, controlled movement. You don't always have to reach for heavier weights, okay? Progressive overload happens with weights. It happens with time under tension or tempo. It happens with volume reps, right? We can play with range of motion. 10 seconds here. So many things you can do to make a tiny little adjustment and make the move slightly harder. Final five, four, three, two, and one. Nice work, guys. Release that grip strength. Here we go. Left foot forward, right toes pop. Staggered deadlift on the left. Step back on the right. Deadlift and lunge. Deadlift and lunge. Grab your weights, Crush some oranges in your armpits. We go in three, two. Let's go. Okay, favorite cue. I always like to ask everyone this. What is the favorite cue or cue that, like, changed the game for you, where you're like, oh, deadlifts were hurting my back. And then I did this. Let's go. Annie first this time.

Yeah, I'm trying to think lunges for me, lunges. We talk a lot about, you know, if your knees are a little weaker. So I've done a lot of work with the lunges to strengthen my knees a bit.

Yeah. Great place to start is just an isometric hold. If lunges don't feel good for you, drop the weight. Isometric holds are a great place to start. Anything hit home with you, Natalie?

I like the mobility stretches. When I notice when I start to get low back pain, I really need to focus more on the stretching and the mobility moves.

Three, two, and you're out. I hear that for sure. One dumbbell. One dumbbell. This time it's going to go on your right hand. Going to step out wide to your left. Lowering on a slow three, count to the left. Up on one. Slow three, count to the left. Grab your weight. We step out in three, two. Let's go. Step left. Down, two, three. Up on one. Slow two, three. As you lower, think about shifting the weight from your big toe to the outer edge of this left foot. Then drive off outer foot. Nice. Going to really target that outer glute. Down, two, three. Nice work. Slow two, three. Come on, guys, move. Three of set two. You got one more time through this leg circuit. I like the repetition. It burns out the lower body. Then the legs get a break, and we hit the upper body. Finish last 5, 4, 3, 2, 1. And you're out. Nice work. Back to the top. Third set. We say this all the time. Who's got the answer for me? Who's my Rachel today? Third set is best set. They're both Rachels today. I love it. You can tell they've been doing NML for three and four years. Just incredible. All right, grab your weights. Squats. Let's go back to single it out squat. Single it out Squat in three, two. Let's Go down, up. All right, so you've been with us for three or four years. Which of our signature programs is your favorite? We've got strong 20, stronger 25. Build 30. Metcon split strong. Hit strong. There's so many to choose from. Any favorites for you, Annie?

I like when you did the hundred. The sets of a hundred.

Metcon.

Yep. That was my favorite.

Metcon is your favorite? Okay, Natalie, I like the build 30.

I liked that one a lot.

Build 30, it's been a signature favorite around here. Nice work. 10 more seconds in these squats. Squats, guys. 10 more seconds in these squats. Awesome job. Finish it. Last 5, 4, 3, 2. And recover. This time for the deadlift, feet are going to stay parallel, toes facing you. Hinge, and then step back right. Deadlift, then step back left. Alternate that lunge. Okay? Crush those oranges in those armpits. Keep those weights nice and tight. Deadlift in three, two. Let's go. Hinge, hinge, hinge. Stand tall, step back. Right together. Hinge, hinge, hinge. Stand tall, step back. Left, together. Nice work. I have so many questions I want to ask you. Especially because they're running a practice together, a business together. You guys, I think the number one question I get asked mom of three, running a business, how do you have time for it all? Fitness is my job. Okay, so let's ask these guys. Moms of four. Fitness is not their job, but mental health is. So I bet they prioritize fitness. We're gonna ask them when we get into the next move. But we gotta finish here for four. Three, two. And rest. This time you're gonna drop to one weight at your chest. You're gonna take a nice wide stance. Instead of lateral lunge, we go squat. Feet are gonna stay planted. Hit right, then hit left. Hit right. Woo. Heart rate's going up in three, two. No jumping. Heart rate's still going up. Okay, side to side. Okay, so hit me with your words of wisdom. How do you find time for it all running a business for humans? Like, who's got the words of wisdom for me? Well, our kids are older.

I already have two out of the house, so that helps. I don't know if I could have done it with four little kids, but I have become a morning workout person. I always used to be an evening.

Yep.

But that had to switch for me. So early mornings before I start my day has been my go to.

I love it.

Yep. And I've been a runner for years. Didn't do weights really until I started this. But I get up around 4, 45. 3.

I don't mean to cut you off. 2. And 1. We're just gonna let everyone break. You get up at 445. That's amazing. Habits, right? Motivation is gonna go like this. Yep. That discipline is what's gonna keep you showing up. It's amazing. You just gotta show up for yourself, right? Yep. Okay, you guys are mental health experts. Like physical fitness. How big of a role is it in mental health?

We stress it to our clients often. Any kind of exercise, walking, yoga, anything that feels good for you, do it right.

Like I always say, like, working out. Postpartum for me was nothing about my physical health. It was all for my mental health.

Absolutely.

Okay. I gave him a power move, and now I switched it. We went through the workout, and now I'm throwing new curve balls at you. This is the perks of working out live. We're going to squat. Alternate and clean. Squat, clean, set down, switch. You're gonna switch your weight each time and you're cleaning up to the shoulder. This is your burnout or your power move. Final leg move before we transition into arms. You're doing it for 40 seconds, yes?

Yep.

Grab the weight, clean it up to the shoulder. Little mix up. Here we go. In three, two. Let's go. Squat clean. And if we move at different paces, that's okay. It's your 40 seconds. You're alternating that weight right to the shoulder. Boom. We're gonna maximize our squats today. Final set for the legs before we hit right into upper body. Legs are gonna get a break. And we go triceps for the arms. Come on, finish it. I want you to go heavy here. This is an all low impact, all strength workout. Yes. Reaching for those heavy weights, building muscle, increasing metabolism, increasing our longevity. So we can be working out well into whatever age we want to. Come on. 5, 4, 3, 2, and rest. I always say muscle is the organ of longevity. Nice work, ladies. They are crushing it. All right, we go arms. We go arms. I'm going to drop down to my 20s. Okay, we're going to play with time under tension again. Still. You're going to give me a hammer curl. So palms are going to face in right into a neutral press. And then you're going to go down, two, three. Down, two, three. So again, that eccentric or the hardest part of the movement, we're going to slow it down. Curl press, three count lower for the shoulders and the biceps. Palms face in. Here we go. 40 seconds in three, two. Let's go. Curl push. Lower two, three. Take it down two, three. Give me the curl. The push. Push. Take it down 2, 3. Take it down, 2, 3. Give me the curl. The press slow on the down for the shoulders and the biceps. Palms stay facing in. Up on 1. Down, 2, 3. Biceps down, 2, 3. Soft bend in those knees. Engage that core as you press over head. Take it down to one more curl. Press and you're out. Nice work, guys. Awesome job. Let's hit the back three single arm rows. So left, our right arm's gonna go up and hold three rows here on the left. Left arm holds three rows on the right. Three rows per arm. Get that right arm up at your side. Three on the left in three, two. Let's go, let's go. So you're keeping constant tension on that right arm. Squeeze, squeezing it. Hold the left. Switch to the right. Row three, two. Hold the right. Switch the left row. Three, two. Hold the left row right. Row three, two. Hold the right. Nice work. Nice flat back, tight core. Hold. Switch. Three, two, hold right row, left. For 10 more seconds. Yes, you can. Hold, switch. Three, two, hold. Row one. And you're out. Set them down. Shake out that grip strength. We're going all the way down to the ground for move number three. Little down up action for you. We're going to hit the chest right here. Down on the mat. 2. Chest press on the right. So both arms are going to drop. Hold. Right arm goes 1, 2, hold. Left arm goes 1, 2. All right, the back of your arm is never touching the mat. You got a bench, a chair, stability, ball. Get on that so you get more tension on those arms. Back of the arm never hits the ground. Weights are up. You hover, float two on the right in three, two. Let's push, let's push. One, two, switch. Two on the left. Two. Hold left, push right. Two. Hold right, push left, two. This is a great workout. If you've been wanting to get heavier weights but haven't gotten them yet, this is a great workout that's going to challenge you with the weights you have because you're playing with time under tension. Constant tension is on one arm at all times. Holy bananas. Right, Come on, team, let's go. Ten more seconds. Yes, you can. Two on the right. Switch. Two on the left. Final two on the right and you're out. Make a note. We'll start on the left arm next time. Bring yourself back up to standing. Grab a quick sip of water. That's circuit one. You got two more stabs at that. We go curl press slow, lower curl Press slow, lower. Hitting that upper body again. Grab your weights. Palms are going to face in, okay? Hammer, curl, neutral. Press lower. On a three count, stop bending your knees. Pretend like you got two, two pieces of paper towel underneath you and you're trying to rip them apart, right? Actively engage the core and the glutes the entire time on that slow lower. We go in three, two. Let's go. Curl, push, lower. Three, two, one. Lower. Three, two, one. Curl. Push, lower. Three, two, one, biceps. Three, two, one. Slower is harder, right? Playing with the eccentrics. And in this workout, try not to disengage the core. Nice work. Keep that elbows or, I'm sorry, your ribs tuck down towards your hips. I want elbows off the body. Push down two. Ten more seconds. Yes, you can hang with it. The final 10 should feel hard, guys. That's how you know you're using the right weight. Final three, two, you're out. Back to back. All right, you're gonna pull that right arm up. You're gonna hold it. Row for three. Hold the other arm. Constant tension, always on one arm. It's getting sweaty up in here. Grab those weights. Bend over. Right arm up, row on the left. Here we go. Go. Three, two, hold. Switch. Three, two, hold. Switch. I like to think of a two by four from head to tailbone. Nice flat back, tight core. Row, 2, 3, switch. If the hold doesn't feel good for you, you can always just double up the rows here. Hold. Switch. Three, two, hold. Switch. Back is the largest muscle group in the upper body. Let's go. Put it to work. 10 more seconds. Nice. Hold. Switch. 3, 2, hold. Final. 3, 2, 1. You're out. Back to the mat. Chest press. Double on the right, double on the left. True strength workout, right? Right here. Hitting it. Come on. We got two on the right, two on the left. Arms are off the mat in three, two. Let's go. Push on the left. We gotta start. Sorry. Left, left, left. Two, Switch. Two on the right. Switch. Two on the left. Switch. Two on the right. Okay, after your favorite lower body move, hit me with your favorite upper body move.

Chest press all the way for me.

Oh, right here. You are loving this, Natalie.

I love it.

You are loving this move. How about you, Annie?

I actually like triceps.

Okay. Okay. We didn't build in as much today. 10 seconds now. I know. Next time Annie comes up, we will bring the triceps. Finish it for 5, 4, 3, 2, 1. And you're out. We'll start on the right. Next time, get yourself back up. Third set. Final set. Best Set. Grab some water. One more time. For arms curl press. Slow, lower. It's getting harder, right? It should. Can you stick with the same weights for all three sets? That's your challenge, right? If you drop, that's okay. Focus on form. Focus on slowing down the lowers. We go in 3, 2. Final set, final set. Curl, push down, 2, 3. Lower. 3, 2, 1. Curl, push, lower. 3, 2, 1. Take it down, 2, 3. Okay, favorite format or favorite NML workout you've ever done? One of my favorite questions to ask people right here.

I like the drop.

Time time drop or time drop? I totally get that. Uh huh. Come on. 10 seconds here, guys. 10 seconds. You're gonna hold the suspense and Annie's gonna tell us her favorite format or favorite NML workout. In 3, 2, 1. They just fell right down. Right there. Whoa. We hit the back for the final time. Three rows, three rows. Can you hold that bat wing? Can you get that arm up? Build 30. That's where we introduce the bat wing row. Nice work, guys. We go in three, two. Let's go. Pull on the right row on the left. One, two, three. Hold, switch. All right, Annie, what is your favorite NML workout or format?

I think I'm crazy, but I like the pyramid.

Oh, my goodness. She is crazy, you guys. I know.

I just feel so great after those workouts.

I love it. You know how many people I've met in person, they're like more pyramid. Pyramids.

Yeah, I'm like, yeah.

Really? Are you sure? Hold, switch. Three, two, hold, switch. 10 seconds. Yes, you can. Hold, switch. Three, two,.

Hold.

Final. Three, two, one. You're on your back. Chest press. Yes. Team, last move for arms. Right here. Final move. Chest press. Double on the right, double on the left. Then we go all abs. Oh, we got a power move. I forgot. We go in three, two. Let's go. Two on the right. Push. Two. Hold. Two on the left. Switch. Two on the right. Switch. Two on the left. Nice work, guys. Up for two. Okay, favorite physical fitness improvement you've seen since doing NML workouts over the last three to four years. Like push ups on toes, increased weights. That's also a favorite question.

Yeah, I started. Oh, go ahead, Go ahead. I was gonna say probably push ups for me.

Yes.

Focused a lot on that in the metcon.

Nice.

Yep.

I love it. Nice. Final four. Three, two, you're out. Okay, you're gonna save yours. You're gonna save yours. We're gonna do our power move, and then we're going to hear from Natalie, her favorite improvement. All right, guys, power move. 40 seconds, row, clean. Push. Final time. You got 40 seconds to grind it out last time. Or maybe we should mix it up. Maybe we should go. I'm mixing it up. We're going just straight up. Overhead triceps. 40 seconds of overhead triceps. Yep, we're there in three, two. Let's go. Bend, extend. This one's for Annie.

Yes.

All right, team members have say we love to hear you guys comments. Let us know your favorite moves, your favorite formats in the comments below. And if you're a member, then you guys get even more access. Like we ask you, which workouts do you want to see filmed? Right? You hit that join button, you get more. Say you get more behind the scenes. And there's opportunity to get on set with this cool squat. I'm coming back here. It's a punch to the gut, right? Do you remember this? Yes. Yes. Pull those ribs down towards those hips. Make sure we're not overextending. I'm taking a break and making them work. 10 more seconds. Go. 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2. And you're out. There it is. Nice work. All right, guys, grab your sip of water. We're down to the mat. All abs. That's how we finish. We finish on the mat.

All abs.

You got three moves, three sets. Still that 40 seconds. We're gonna start dumbbell on the ground. It's just a marker. You totally don't have to use this if you don't want to. It's just a good marker. And then I'm going to use my dumbbell for move number two. Okay. And move number three. But it's entirely up to you.

All right.

A lot of modifications. Take it at your level. Fingertips are going to face my butt. Shoulders are not back. I'm going to go in outside to side. Side to side. Okay? Your modification. One leg at a time. Other leg rests on the mat. Okay? Pull the knee to chest. Kick it out. In, out, in, out. 40 seconds. Double the legs or single them. We go 40 seconds. In three, two. Let's go. In, out, in, out. Take it at your pace. One leg or double the legs. Nice, guys. Right here. Push it, push it. This is where Rachel Rachel says like some Push it to the Limit song. And I'm like older and I go, push it, push it real good. Salt and pepper, yes. Salt and pepper, yes.

Come on.

Good stuff, Good stuff, right? You know it's the third set when we start singing songs. Come on. Woo. Third circuit. Finish strong. You got 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Nice work. Take it to your back. One weight, no weight, up to you. You're going to give me two dead bugs option to add the weight. So I'm going to hold one weight right here. Up. Extend one leg. Arms go overhead. Extend one leg's arms, go overhead option. Stick with the dead bug option. Roll up, twist, twist. Two dead bugs. Two seated twist. Pick your level. We go in three, two. Let's go. Send the leg away. Nice. Exhale. Pull together. Roll up to a seated position. Twist, twist. Roll back to that dead bug. Right here. Kick one leg out. Nice. Kick one leg out. Roll up, Twist, twist. Take it back. Right there. Your option is always just to stick with dead bug. Remember, in dead Bug, the farther the knees are from the chest, the harder it's going to be. Right? Roll back. Weight is also entirely optional. You can lose it. Nice work, guys. Finish it. You're in the final five. Let's go. Five, four, three, two and one. And now I'm going to make them come up and over because we didn't do any push ups yet and a good NML workout requires push ups. Dumbbell's going to be in my right hand. One, push up. One. Open to a side tee. Side plank. You can do that with or without a weight. We go in three, two. Let's go. Push up option. Open to the side. Hold two. Three, set it down. Push up. Open to side plank. We're going to stay on the right. Sorry. 1, 2, 2, 3. Weight is totally optional. You're going down with the chest opening to the side plank, keeping the hips high. Holding for three, two, one. Set it down. Here we go. Push up. Yes. This is part of your ab circuit. Hold, two, three. Nice work, team. You got 10 seconds left. Push up, open and hold. Hold two, three. You got one more push up and you're out for three. Two and you're out. Nice work. Back two, legs up and around that dumbbell. They can be on the mat. You can float them. Here we go. Pick a side. We go in, out, in, out. In three, two. Let's go. Side, side, side. Think about full extension. Sit slightly back as you kick the legs away. Sit back, sit back. Nice work. In, out, in, out. Yes, team. Abs on fire. Not often I do a full circuit of abs. This is what, three times three? Holy bananas. That's a lot of minutes of abs. 10, nine, eight, seven, six, five, four, three, two, and you're out. Grab your weight. Two dead bug, two seated twist. Two dead bug, two seated twists. Here we go. You're on your mat. Two dead bug. Two seated twists. Finish it. Team weight is up. We are going in three, two. Let's go. Reach away. Pull it up. Reach away. Pull up. Roll up. Twist, twist. Nice work. Roll all the way back. Dead bug. Dead bug. Exhale as you pull the weight and the knees together. Roll up. Twist, twist. Roll all the way back. Here we go. Arms and legs, reach away. Arms and legs, reach away. Roll all the way up. Here we go. Twist, twist. Nice work. Roll all the way back. Dead bug. Dead bug. Nice work. Roll it up. Twist, twist. You're in the final. Three, two, and you're out. Push up on the left side. Push up on the left side. Open to T. Just on that left side. Push up on the left side. Open to T. Come on. Right, Here we go. In five. Set it up. Three, two. Let's go. Push up. Open a T. And hold for three. Hold for three, two, one. Set it down. Here we go. Push up. Open the T. And hold. Hold for three, two, one. Set it down. Let's go. Push up. Open to tn. Hold. Hold for three, two, one. Come on. I'm gonna cut the last circuit of this because I promise the girls they could share their favorite move with us. Okay? We're gonna go there next. It's your last time doing push ups.

Guys.

Guys, only two sets on the ABs. Come on. Finish strong. Set it down. You're in the final Five, four, three, two, and you're out. Holy bananas. Way to go, ladies. High fives. High fives. Power minute. Power minute. Yep. You got 60 seconds. 60 seconds. I asked what they wanted to do. I'll let them tell you. Okay. What's the power move? What's our power move? Shuffle lateral shuffles. Giant step right. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Okay, you ready to do this thing? Yep. All right. All right, we're there. One minute. We'll go 40 seconds on, and then we'll finish with a 20 second isometric hold. How do you feel about that?

Pretty good.

About that. Feel good. 40 seconds on, we'll finish with a 20 second isometric hold. 40 seconds of shuffle, shuffle left in three, two. Shuffle, shuffle, hit. I missed it. Natalie, did you tell us where did I ask to move? Did I ask something where I seen the most gains? Oh, yeah. Where did you see the most gains?

Okay. I started with five pound weights, and now when I'm home, I do 15 to 20.

Yes. That's amazing.

And I started out being able to do two push ups, and now I.

Can do 1212 consecutive push ups. On your toes? Yep, on my toes. That is so awesome. How proud are your kids of you?

They're pretty proud.

Okay, how long did it take you to go from 5 pound weights to 12 pound weights?

Least a year.

At least a year, right? It takes so much time and consistent effort. You're here for three, two and one. Hit a plank. Yep. We're just holding. Plank. You can go forearms. You can go high plank. It's 20 seconds. We're breathing, we're holding. This is it. It's your final. Final. 10, guys. 10, nine, eight. You're stretching. Yes, you can. In five, four, three, two. Hit the mat. Woo. High fives. Way to go, Natalie. Way to go. Annie, I think we need you like a little happy birthday to Natalie. Thank you.

Thank you.

Find all fours. Drop your belly. Lift your chin. Reverse it. Tuck the spine towards the ceiling. I love doing live birthday shout outs on our live workouts. This is like a real live one. All right, nice work, you guys. Let's just go right over to our bottom. That sounds nice, doesn't it? It does, yep. Running a butterfly stretch. Soles of the feet to touch. Roll the shoulders down and back. Sit up nice and tall. Drop, drop the knees down towards the mat. So proud of you. That is a solid strength workout. Legs, arms, abs. 30 minutes, 35 minutes. It's never 30 minutes, let's be honest. Always a little extra. But so much fun because we were joined by our amazing community today. So fun. If you're interested, you can click that join button on our channel. Learn more about what it looks like to become a YouTube community member. Have the opportunity to get to sweat with us on set. Extra workouts. I gotta ask you, what's your favorite part about being a YouTube community member? Let's go for the hamstring stretch while you chat.

I just love knowing that when I go down my basement by myself, I'm meeting a lot of people online. Yes. It's accountability.

It's accountability. You're showing up, you're doing it together. Yes. How about you? Yeah, same.

It just.

You don't feel alone, right?

Like, when I walked in this morning, I felt like I already knew you guys.

Isn't that so fun? I know. It's like one big community. There's so many people. I feel like we're like, we know what's going on in everyone's lives. We're showing up for each other and it makes you feel less alone. And the coolest part is like celebrating each other's goals. Like I got 12 push ups on my toes today. That's amazing. That's what keeps you coming back for more, right? It's like that. That motivation is going to wax and wane. The accountability, the consistency in the community is what's going to keep you showing up. So thank you guys so much for being with us making the drive up from Iowa. We're so grateful to have you on set with us. Thank you for showing up and pushing play today. As always, you can find more workouts@nourishmovelove.com awesome job you guys. Nice work. Thank you. Nice work. Awesome job crushing that workout. If you loved it, hit subscribe to my channel and I've queued up another workout you might enjoy here. Otherwise, I'd love for you to join me in a two week strength challenge. You can find the entire program and playlist right here. Have a great day.