35-Minute Full-Body Dumbbell Workout | Build Lean Muscle At Home

If you're ready to get strong, you chose the right workout. Because I've got a full body workout that is going to hit every muscle in your body using just a set of dumbbells. Get all my free at home workouts when you hit subscribe to my YouTube channel or better yet, click that join button and become part of my YouTube community for more accountability and more support to reach your fitness goals. All right, team, welcome to today's full body all strength workout. As you can see, it's an extra special workout because I've got some guests on set with me today. Let's start with the amazing Rachel who you know and love. She'll be offering modifications today to make this workout an all standing workout. So if you want all standing, follow along with Rach. Otherwise, I've got the amazing Cassandra on set who is part of our YouTube membership community. We're so pumped to have you here with us. Cassandra is a mom of four. You guys. I'm always amazed by anyone who goes just. I mean anyone who can go over one. She's a mom of four and she is a local Minnesotan physical therapist. Tell us a little bit about yourself, Cassandra.

Yeah, so I have four kids at home. I'm a physical therapist in Edina and I've been working out with NML since 2017 when I had my first baby, when I was pregnant with my first baby. So I'm really excited to be here today.

We are so excited to have you on set with us in 2017. It's just wild to think how long we've been doing this. That's when I had my first baby and I'm like, wait, I got three. How did you get four in that timeline? Are you okay? Are you okay? And look. Yeah, right? This is why we work out. She is so strong and she's got some pull up goals. Cassandra told us she's up to two pull ups so far. So yes, Cassandra, yes. We'd love to hear your guys's goals. It's so fun to have you on set with us. We're gonna jump in. Today's workout is a full body workout. It's actually a refilm of one of our most popular full body strength workouts. But I'm mixing up the moves. I've got fun friends on set. It's gonna be a lot of fun. I'm using dumbbells today. Anywhere from 20 to 25 pound dumbbells. It's a mostly strength focused workout. It looks like this. You got three circuits. Each circuit has Four exercises. We go upper body, lower body, full body, and then abs and core. All right, you're going to do each exercise for 40 seconds of work, followed by 20 seconds of rest. And you're going to repeat each circuit times two sets. All right, that's going to round us out around a 30 minute full body strength workout. So let's get started with a warm up. All right, Feet are shoulder width, distance apart. Hands come up behind the heads. We start with the good morning. Hips, push back. Stand tall. Nice work. Just pushing those hips back towards that wall behind you. Think about lengthening through your hamstrings. Lengthen through the back side of the body. Push the floor away to stand tall. Hips go back. Stand tall. You've got two more just like it. Here we go. Hips go back. Last one. Nice work. Hips go back. Awesome job. Let's just hold this hinge position and you're just going to go thumbs to the ceiling, 45 degree reach out and then off to the side. Nice work. Thumbs to the ceiling, 45 degree reach out and off to the side. Cassandra, you are a physical therapist. What is your favorite warmup exercise?

I really like the Inchworm. The walkout.

The Inchworm walkouts. All right. I was gonna add those today, but we're trying to give an all standing option. So Rachel's gonna stay all standing. So your warmup is gonna be all standing today. Last one right here. We love a good plank walkout, though. All right, from now, you're gonna go into a squat. So when in doubt, you squat it out. You set the hips down and back. If you want to, you can add a press out. So reach those arms away from you as you sit the hips back. Reach the arms away. Nice. It's gonna really keep that core engaged. Think about driving those knees towards those outer three toes. Reach. Reach the arms out. Stand tall. Nice squatting. Right here. You've got four. Nice work. Three and two and one. Nice work. We're going to go into a split lunge. Let's go. Left foot forward, right foot back. Nice. Split lunge stance like you're on train track. Just drop the back knee. Stand tall. Drop the back knee. Stand tall. Shoulders are stacked over hips. Nice. Dropping the back knee. Stand tall. Lunges. I'm driving through my front foot. Engaging that front glute quad for three. Nice work. For two. Awesome job. Last one, you're going to drive this back right knee up. Can you give it a nice little gentle knee hug? If it feels good for you, pull it out to the side. Open that hip. Nice work. Set it down. Same thing. Other side. Right foot forward, left foot back. Split lunge. Take it down and up. Driving through that front foot. Right foot now. Shoulders are stacked over hips. Dropping that back knee to the ground. Give me three more. Give me three. Drive the knee up into. Awesome job. Last one. Drive it up. Hug it. Pull it out. Find that balance. Balance, balance. Nice. Right foot forward, left toes back. Little staggered stance. We're going to practice the chop. Pretend you got a dumbbell right here. You're going to step through. Chop up to that right shoulder. Step back. Chop and step. Chop and steps. So 80% of the weight is in that right foot. That left toe is coming up to meet the right foot. Two more. Chop. Nice work. Chop. Bring those hands right up center. Right here. Let's just alternate the swimsuit front for 4, 3, 2, and 1. Switch it out. Left foot forward, right toes back. Dumbbell right here. It's going to go right hip to left shoulder. Nice. Step through. Hips are driving the movement here. Taking weight across the midline, engaging that core. Like I said, you're going to see an upper body, a lower body, a full body, and a core move one more in every workout today. Hands come center. Let's just swim to the back this time. Alternating sweeps to the back. Nice. Right there for 4, 3, 2, and 1. Couple hamstring scoops. Kick the right toes up towards the ceiling. Scoop it down, come up to the top. Nice. Switch it out. Left toes up. Big scoop and reach and switch. Really think about creating some length through that back side of the body as those toes go up to the ceiling and you scoop and reach. One more each way, one more each way. Big scoop and reach. Nice. Last one. Big scoop and reach. Hands are going to come right up behind your head. Give me a little crossbody rotation today. Little standing crunch, little crossbody rotation. Mostly a strength focused workout today, so grab those heavy weights. We're going to jump in to circuit one and four. Nice. Three, two, and one. Awesome job. Jumping into circuit one, we go upper body, lower body, then full body and core. Your first move is a single single double back row. So we are going to hit lateral squats and back. In your first circuit, try and go heavy here. You are going to have constant tension on those weights. So you're going to start with them rowed up. You're going to row right row, left, double row. So I'm going to try and grab my heavy weights here. Going to hinge at the hips. You're going to start by Pulling the weights up. Alternate. Drop, Single, single, double, back row. So let's break at the hips. We're going to start that 40 second timer in three, two, row. Both arms up. Now drop. Right, together, Left, together. Now both together. Nice. Right, left. So there's constant tension on the back because one arm is always holding an isometric back row. Right. Single, single, double. Nice. We know the back is the largest muscle in the upper body. Nice and strong right here. Nice. Hamstrings are turned on low. Back is supporting that upper back. That's working. Drop both. You got this. It's a single pull. It's a single. 10 more seconds. Yes, you can. Those weights feel heavy. You drop down to one dumbbell in five. Nice. Four, three, two, one. Awesome job. You're going to drop down to one weight you can hold at your chest. If you got lighter weights, you can double up these weights. Going to go into a lateral squat, so toes slightly out. Nice stable stance here. We're going to hit side, center, side, center. Lateral squat side to side. Drop to your right. In three, two. Let's go. Hit right. Stand up and left so hips are sinking down and back. I like to think about transferring the weight to the outer edge of my foot. Nice work. Holding the weight right here at my chest. Again, if you got lighter weights, you can always double up those weights. Driving off that bent knee, targeting our outer glutes here, our glute med. That's what's working for us. This is your lower body move. Then we're going to put the two exercises together into a combo full body move where we hit lateral lunge with a back row. 10 more seconds here. You got this. Drop, push, drop. Nice. Final 5, 4, 3, 4, 2. 1. More. Nice. Awesome job. Let's take the weight into our left hand. Actually, we're going to step right. So this time, feet are going to move, which makes it a lateral lunge. I'm going to step to the right, hold at the bottom and row on the left. Drive back up out of it. Always step into the right. Always rowing on the left. For this move, step right. In three, two, let's go. Hit right. Hold at the bottom. Row. Drive out of it. Stand up. Nice. Step right, hit. Hold, row. Elbow to hip. Nice. You notice as I step out, I come into a slightly more hinged position where my chest and shoulders come parallel to the ground, giving me that nice leverage to row. Nice. I want full extension, then pull. Full extension, then stand. Holding in this leg. Row, extend, drive out of it. Nice work. One rep At a time, guys. Looks really good. Come on. You're gonna hit the other side next time. Like I said, we only do each side once. Try and go heavy here. You're here for 3, 2, 1. Stand out of it. Nice core. I'm gonna hit the mat. You have the option to stay standing with Rachel. We're gonna stay on the lats, which are your back. We're gonna go for an overhead pull with a leg lower. So I'm gonna take one dumbbell. It's gonna go overhead just like this. As I lower the legs, I lower the arms. Pull together. I'm gonna go alternating leg lower. We go on three, two. Let's go. Now you can always bend at the knees. The longer the lever, the harder this is going to be. We'll still targeting the back. We're targeting the lats. So as you exhale, think about pulling your armpits down towards your hip pockets. Exhale, pull. Nice work. Nice work. Rachel's got your standing option with an overhead march. Turning on those shoulders, activating that core. Nice full body workout right here. Upper body right into lower body into full body and then into your core exercise. Ten more seconds here, team. Nice work. You're back to standing. Keep it up. Finish strong. It's 3, 2, and 1. Nice work. Weights down, back up to standing. Those are your four moves in circuit one. We're going to repeat them one more time, starting with a single, single double back row lateral squat. Awesome job, team. Grab your weights. You want to use for that back row. Maybe you can go heavier this time. Yes. We go in three. Pick them up in two and one. Hinge over, pull both arms up. Drop right, drop left, drop both. The refilm of this workout. Personally, one of my favorite go to full body strength workouts I've been doing probably since 2017 when we filmed it because I just love a good full body strength day. Nice work. I have to ask you, Cassandra, what is your favorite NML workout that you have done? It could be a program or a workout.

I really like the perform 20.

Perform 20 because she's got pull up goals. Perform 20 because she's got pull up goals. Nice work here. Strengthening that back to get those pull up goals for 3, 2, 1. Yes. Drop down to one weight. We love a good strong background here. Now we're going to hit lateral squats again. Nice wide stance. Toes face me or slightly out, dropping side to side, strengthening those outer glutes. And then we'll go to the combo move on the left. You are hitting right in three, two. Let's go. Down, up, down. Nice. So what has been the funnest thing? Getting your getting to like pull ups, like doing them unassisted. You said you're at two of them?

Yeah, two so far.

How long did it take you to get to two? I mean, we all started zero, right?

Well, last year I was postpartum, so I didn't put too much emphasis into it. But once I started around November, I was able to follow your program and get to two in maybe a few months.

We love to hear it. We will link up. The program she's talking about is our 12 week pull up guidelines. We will link it for you in the description of this workout. Nice work. You're here for 5, 4, 3, 2. Give me one more. Nice work, guys. Coming out of that dumbbell's going to go into the right hand this time. Lateral lunge just to your left. Rowing on the right arm. Step left. Hold, row right. Step left. Hold, row right. All right, move three of circuit one. We are crushing it, team. Stepping out to your left in three, two. Let's go. Hit left, hold, row. Drive out of it. Stand. Nice work. Hit left. Hold, row, drive out of it. Nice work. One rep at a time. Again. Chest and shoulders come a little bit more parallel to the ground. Elbow comes back towards that hip pocket. Nice full extension. Nice full row. I love to see a team. We had someone comment on the YouTube video, which I just love because you've been working out with us since 2017 as well, Cassandra. But they said they started NML workouts four years ago with five and eight pound dumbbells. And now, holy bananas. Are they using 10, 15, not even even 20 pound weights. And they said, I understand why you're so tired. Right, last three, two and one. If you are not feeling tired by the last two to three reps, I challenge you guys. It's time to reach for those heavier weights. They said in the comment you can read it yourself. I'll put it on the screen that they said thank you for pushing me and telling me to go heavier. So I. So, I mean, you're only going to thank yourself for getting stronger. Here we go. Leg lowers in three, two. Let's go. Rachel's got your all standing option with the overhead march. Nice work. Neck and shoulders can be resting on the mat. Or if you want a challenge, you can try lifting your neck and shoulders up off the mat one leg at a time here. Lowering core and back. Awesome job. Probably one of the most humbling moves to come back to Postpartum, but one year postpartum, you're crushing it. So how old is your youngest? Cassandra?

She just turned 18 months.

Just turned 18 months. That's amazing. And you can do two pull ups. I applaud you. That's amazing. Nice work, guys. Stay with me for 5, 4, 3, 2. Give me one more because you can. Yes, team. Nice work. You are out of that move. We are out of circuit one. Grab some water. We're going to move on to circuit two where we're going to hit biceps, shoulders and lunges. Ok, Biceps, shoulders and lunges. So you decide what weights you want to use. We're going to do a hammer curl into a neutral press. We're going to do bicep curl right into a shoulder press. If you want to go heavy, you can always alternate those arms. Then we're going to go into a split lunge. We're going to put it together with a front lunge curl press. Front lunge curl press. Very challenging move. All right, grab the weights you want to use for a bicep curl and a shoulder press. And we are going to start there with upper body. 40 seconds. Palms are facing in. Hammer curl into a neutral shoulder press. Roll the shoulders down and back. Soft bend in the knees. We go in three, two. Let's go. Hammer curl, neutral press. Lower with control. Lower with control curl push. Down and down. Nice work. It doesn't have to be ripping out wraps, right? This is a strength focused workout. We want to build strength. That means sometimes slower is harder, especially that eccentric portion of the movement or the way down in this case. Inhale, push or sorry, exhale push. Inhale, lower with control. Exhale. Big push. All right, you're in that final 10 seconds. If these weights don't feel challenging, I challenge you for set number two to try and go heavier because, holy bananas, it will be worth it for. 3, 2, and 1. Nice work. From here, you're going to step back into a split lunge. So let's go right leg forward. We're going to go left leg back. We're going right into a split lunge, which means my feet are going to stay exactly where they are the entire time. My back, left knee is going to drop to the ground and stand tall just like this. Shoulders are going to stay stacked right on top of my hips. We go in three, two. Let's go. Take it down and up in this nice split lunge position. It's nice and stable. Your feet aren't moving. This should allow you to maybe try and go heavier Nice, stable base. Working those legs. Nice work. Drive through that front right foot, front right heel. Nice. Okay, PT what is your favorite cue that you've heard during workouts that's, like, really stuck with you.

The one that I use a lot in the clinic is squeezing oranges in your armpits.

Yes. We love squeezing oranges in your armpits. We're going to do that in circuit number three. 10 seconds left here with some deadlifts. Love squeezing oranges in the armpits to activate those lats. Nice for three, two, and one. Okay, this move is going to challenge me. We come to the back of my space. Now. It's an alternating step out, front lunge with a curl press. So if I step out right, I curl press on the left. I step back, switch my foot going to start on the right, curl press on the left. I need a quick grip reset. Shake out those forearms. All right, grab your weights. We're on in three, two, let's go. So step right, hold, curl, punch, take it down, drive off that front foot, step left, hold, curl, punch on the right. Big combo move. We are putting it together here. This one should make you feel strong and powerful. Guys, full body strength training right here at its finest. Challenging my balance too. Hello, core. So turned on. Nice work. This is where those heavy weights should feel really challenging for you. 10 more seconds. You got this, team. We're going to go to standing core next in five, four, three, two, and one. Whoo. Set them down. That felt hard. All right, you're going to hold one dumbbell with both hands. Right foot forward, left toes back. Right, you're gonna step through. Chop. So as I step through, feet. I can't talk. Feet come parallel. Weight goes overhead, lower to the chest. Step back, chop lower, step, chop, lower, step. Ready to put it to practice? Grab each other, dumbbell. Here we go. Stepping through and chopping up over that right shoulder in three, two. Let's go. Chop lower, step back, chop lower, step back. Drive the hips lower to the chest. Reset. Drive the hips. Nice. So the hips are driving that weight across my midline, up overhead. Solid standing core move right here. Love a good, multifunctional, very functional core core training exercise. Nice work, team. Stay in it. What would it look like If I said 10 more seconds? Yes, you can. Drive chest. Lower. Nice. Drive chest. Final five, four, three, two, and one. Nice work. So proud of you guys. Same moves, same moves. Repeat it. Curl, press, Grab some water if you need it. Back to the top, curl, press, split lunge. You know the drill. Grab your weights. Palms face in, curl Press in 3, 2. Let's go. All right, Cassandra, I always like to ask everybody, what is your favorite upper body exercise? Is it the curl press?

No.

No. Okay. I like a good bicep curl, a good bicep curl. Just a plain bicep curl. You got something biased against the shoulders, because Rachel and I do. It's totally okay. Not shoulder girls. We have a bias against shoulders because they feel so hard and we train them so much, especially in full body workouts. There's a lot of shoulders. Shoulders are just constantly turned on in these full body workouts. 10 more seconds. Yes, you can stay with me. Come on, push. Right here. Last 5, 4, 3, 2, and 1. Run into that lunge. This time it's going to be left foot forward, right foot back. Split lunge. Feet are going to stay where they are. Cassandra is going to tell you her favorite lower body exercise, so get excited about that to look forward to while you split lunge holding one dumbbell in each hand. Let's go. Grab your weights. Right knee is going to drop towards that ground in three, two. Let's go. Let's hear it, Cassandra. Favorite lower body exercise.

Definitely a deadlift.

Definitely a deadlift. That's where the squeezing of the oranges comes in. We got you. Circuit three, we are going to hit that deadlift. Circuit three, we're going to hit that deadlift for you. Nice work, team. Dropping that back knee towards the ground, driving through that front left foot this time, really trying to activate that mind muscle connection between my left glute and quad. Top of the thigh and glutes is what you're working here. Then we're going to put it together with that front lunge movement. Ten more seconds here. You got it. Nice work. Exhale up, inhale, lower control for 5, 4, 3, 4, 2. 1. More lunge. Because you can. Yes. Set them down. Shake it out. Front lunge, alternating curl press. Put it together. First two moves. Put it together. I think this might be the hardest exercise in the workout, in my opinion. I agree. It's just really challenging to go up in weights in this one. And balance, balance. It's all turned on. So let's see what you got, guys. Come on. We talked it up. We go right before it. In three, two, step right, hold, curl, press on the left. Nice work. Drive out of it. Step left, hold curl, press on the right. Nice work. Step right, curl punch. Absolutely crushing it, Cassandra. Nice work. You can tell she's done an NML workout. Two or two or 200 maybe. How many NML workouts do you think you've genuinely done in your life?

I don't even know if I could count them.

She couldn't count them. I love it. I love it. So strong. Come on. 10 seconds. Would you agree, though, I always say it's more for my mental health than it is my physical health, right? Oh, definitely. Three, two, and recover. Whoo. Chopping, chopping. Left foot forward, right toes back. Taking that dumbbell from right hip to left shoulder. Lower to the chest. All right, standing core off the floor. Finish. Circuit two, nice and strong. Grab those weights. Take it to that right hip. Left foot forward, right toes popped. You chop in three, two. Let's go. Nice. Lower, reset. Chop chest, set. Chop chest. Set it up. Drive with the hips. Lower with control. Nice. Really think about driving that right hip up to meet the left hip so you're going to get more power in that weight. Drive with the hips. Drive with the hips. The hips and glutes. They power your running stride. They help keep your pelvis stable as you walk every day. Very functional right here. 10 more seconds. You got this, guys. Drive chest lower. Final 5, 4, 3, 2, and recover. Nice work. Two circuits down. Grab some water. Grab your sweat towel if you need it. Powder off that nose. Got extra makeup? I got like, a little zip patch right here. Thank Aunt Flo for that one. Hopefully the camera guy, Christian, camera magic. He can do some camera magic right here. I always say there's no camera magic on set. We are lifting heavy weights. We're in the workout with you, but, yeah, I could use some camera magic right here on my nose. All right, you guys, Circuit three, we go overhead tricep extensions. Hide it, show it, hide it, show it. Then you're gonna give me a staggered deadlift. For Cassandra's sake, she wants the staggered deadlift. Stand up into a staggered squat. So one deadlift, one squat in this staggered stance or B stance. And then if you're with me, you're gonna give me a push up dumbbell burpee. So push up, jumper, stepper, stand up. Rachel's gonna have your standing option squat press out, and then I'm going to the ground for seated twists. Rachel's got your standing crunches. Let's knock out Circuit three. We love a good, efficient, full body workout. Let's get into it. Circuit three, overhead tricep extensions. Grab your weight, grab your weights. All right, Here we go. 42nd timer. Dumbbell goes overhead in three, two, let's go. You're thinking hide it and show it. It's 40 seconds of overhead triceps. Inhale down, exhale, push. Isolating the upper body. Then we're gonna go full body. We're gonna put it together, hitting chest and triceps in that push up dumbbell burpee. Save the big kahuna for circuit number three. And Cassandra's favorite deadlift for circuit number three. Cassandra, you might have known of Lindsey longer than I did. I think I started in that fall. Like I didn't know you before Brody was born. Yeah, you didn't know that. Crazy, right? That is wild. Nice work, guys. You're here for 5, 4, 3, 2. Give me one more down and up. You're out. Awesome job. Stagger. Deadlift into the squat. So let's try and go heavy with this one. Try and go heavy. If you can get those two dumbbells back in hand. Let's start with the right foot forward. Left toes are popped behind you. 80% in that right front foot. As Cassandra would say in her PT office. Crush some oranges in your armpits. Activate those lats. We go in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Stand tall. Now you're going to give me the squat. Squat. So it's an 80, 20. Deadlift. Split sacred dance Deadlift. Now the hips drop into a squat. So let's talk about the muscles here. I'm working hamstrings and glutes. Nice. As I drop, I'm working glutes and quads. Okay, as a pt, I have to ask, what is one thing you wish more women knew about their bodies? About weightlifting? Anything in particular?

Yeah, I wish more women knew that after you have a baby, it's not normal to be peeing in your pants.

Right?

And there's always a place for seeing a woman's health physical therapist.

I love that. I love that. Empowering women for three, two, and one, to feel strong and confident in our bodies in all seasons of life. Right. Like that's our goal here at nml. All right, I'm going down to the ground. Seated Twist. Let's just face the camera for a change. Cassandra, if you want to come with me. Push up burpee. Oh, yeah. Yep. Yep. Thanks, Rachel. Okay. You can thank Rachel for that one, guys. Sorry. Everyone's going to be mad at me now. I totally forgot the combo move, which is the push up burpee. I legit just killed an ant with my dumbbell. Oh, no, that's okay. All right, here we go. Push up burpees. So I can start. I'm gonna go into that full squat. Push up, stand up with the dumbbells. You ready? You joining me?

Yeah.

Cassandra's got the push up burpees.

Let's go.

Rachel's got your standing mod. We go in three, two. Let's go. So you can step or jump back. Give me the push up. Step or jump up. You're standing up with the weights. Hit the deck. Step or jump back. Push up. Crushing those push ups. Nice work. Awesome job, team. You got it. This is your big full body move. Then you're gonna go down to the ground for seated twist. Core full body move right here. Come on. So strong. Think about pushing that ground away from you as you stand up. And as you do the push up, think about pushing those dumbbells into the ground to push yourself up. Nice work, team. 10 more seconds. Yes, you can keep going right here. Final 5, 4, 3, 2, 1. All those push ups from your toes. Push ups and pull ups. Look at you, right? My kind of woman. All right, here we go. Seated twist for us. Rachel's got your standing option. These standing crunches. We go in three, two. Let's go. Now your feet can stay on the mat. You can hover them. We don't have to rip these out. Sometimes slower is harder. Think about getting that dumbbell to your hip. Dumbbell to your hip. Twist and twist. Taking that dumbbell across your midline. Nice work, guys. Some core exercises we do are anti rotation, focusing a little bit more in rotation in this circuit. We focused on anti rotation in circuit number one. This is rotation based. You need both anti rotation and rotation in your core training. 10 more seconds. Let's go, team. Finish. Yes you can. Final four. Three, two and one. Recover. Grab some water. You got one more time through circuit number three. One more time through triceps. Deadlift squat on the other side. Dumbbell burpees. Rachel's not going to let us forget it. All right, let's go to the triceps. One more time. One more time on the triceps. Here we go. Grab your weights. Grab your weights. All right, overhead tricep extensions in three, two. Let's go. Down and up. Nice work. Yes. Okay, I have to ask Cassandra, have you done our build 30 program?

Yes.

Okay, have you done split strong?

Yes.

The split training program? How would you feel if they had a baby and produce our new summer program?

I would love it.

She would love it. I'm so pumped. We just launched our new summer program. If you want to check it out. We're going to link it for you in the description below. You can find our new summer program downloadable PDF with tracking sheets. You can track your weights, track your reps, track your progress. Baby. You're here for five, four, three, two, and one. My triceps felt that one. Holy bananas. Stagger, deadlift and squat this time. Right foot forward or no, left foot forward, right toes back. Left foot forward, right toes back. Grab those heavy weights again. Crush those oranges in your armpit. One deadlift, one staggered squat. That's where we go in three, two. Let's go. Hinge, hinge, hinge. Stand tall and squat. Stand up. Nice. Hinge the hips. Stand. Drop the hips. Stand. Push the hips back. Drop the hips down. Think about those muscles you're working. Hammies and glutes, glutes and quads. If you have lighter weights, one way to make your workout harder at home is to simply do this stance. Transfer 80 into one leg. This makes it harder with lighter weights, right? You got it, team. 10 more seconds here and then we're gonna go to that big move, the dumbbell burpee with a push up. And 5, 4, 3, 2, 1. More squat. Down, up. Take those weights between your feet. Whoo. Let's finish it. Big move, big move. It's the per. The perpy, the perpie. The push up burpee. We're gonna call it the perpie. The perpie. The push up burpee is a perpie. All right. Herpes. Herpes. In 3, 2, 1. It's like I got a mouthful of grapes on set today. Whoo. Come on, team. Turns out it's hard to talk when you're working out, right? Nice work. Down, up. I think that's why I like it so much. Sometimes it's just a chance to totally zone out and just get to work. Just breathe heavy. Feel your heart pumping. Feel your body physically getting stronger. Nice work, team. We got to give a shout out in this workout. I think it was Emma. Emma got her first push up during this workout. Yes, Emma. Wait. Two. Go. Five, four, three. She saw the timers out too long. I can't cheat you. When we got guests on set, she's like, I saw the timer. It stopped. Accountability. That's good. I love it. I love it. Now you know what happens behind the scenes. I just start talking sometimes and lose it. Whoo. All right, where are we at? Seated. Seated crunches. Seated twist. Let's finish it. Seated twist. Seated twist. Nice work. All right, we go there in three, two. Let's switch. Final move. Guys, right here. Final move. You're twisting or standing. Crunches. No bonus round. This is it. 30 minute full body strengthener. Yes, you can. Head to toe. You hit every muscle. Finish strong. Right here. This. And you're stretching. Come on. What would it look like If I said 20 seconds, half down, half to go. Maybe you could pick up one leg or two legs off that mat. Keep twisting. Yes. Oh, look at her. Cassandra says yes, I can. Yes, ma'. Am. Yes, I can. Come on. Final 10, nine, eight. You got this. Seven, six, five, four, three, two, and one. Whoo. That was it. As fun on set as it is at home. Yeah, more fun, more fun, more fun on set. Should we just come over to your house tomorrow morning? We'll see you in your living room tomorrow morning. Right, let's go up to standing. We're stretch it out. You crushed it, Cassandra. Nice work. Go, Rachel. Crushed it as always. You guys love the standing options. Always fun to have those options as well. Choose your adventure. We love that kind of workout. All right, My triceps feel spicy from those. Let's go. Big inhale up. Exhale. Right hand's gonna meet for the middle of the back. I just said Meech. What is wrong with my mouth today? Side body reach. Come on, Lindsay. Speak back to center. You ever have a day where you literally feel like your mouth is full of grapes? Quad stretch, right heel to glute. Tuck your tailbone to me. Soft bend in this standing leg. Challenge your balance. Nice work. Hold it here. Open up those quads. You crush it with Those lunges. Circuit 2. That was a challenging one. So proud of you for showing up and putting in the work. Nice job, team. Switch it out. Left hand's going to reach for the middle of the back. Nice tricep stretch here. And you can go for the side body reach or lean if you want to. Nice work. Come back to center. Quad stretch. Other leg standing on the right leg. Left heel to glute. Thanks so much for being on set with us, Cassandra. Such a pleasure. You crushed it.

Yeah.

Absolutely crushed it. If you want more accountability and support, if you want Rach and I in your living room more often, you can hit the join button on our channel. He's gonna bring you to part of our YouTube community. Right. We're growing, like 5,000 strong. We have women who are just getting stronger, hitting their goals together. You get live chats with us, you get Q, Q and A's with experts. You get more workouts, workout challenges. So much fun stuff happening in our members. Chat like celebrating. Two pull ups unassisted and push ups from your toes. All those things. We love working out with you. Thanks for being here. We'd love to see you back on the mat for another workout really soon. Have a great day. Awesome job crushing that full body strength workout. If you loved it, do me a favor and hit subscribe to my YouTube channel. I'm going to queue up another workout you might like here. Or if you want to try that strength challenge I mentioned during this workout, I've teed up the full two week program for you in this playlist right here. Love to have you join me. Have a great day.