35-Minute Full Body Dumbbell Workout (Compound Exercises)

Hi, I'm Lindsay Baumgren of Nourish Move Love and this is your full body dumbbell workout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, hit that join button and become part of our YouTube community. All right, you guys, today is a big full body workout. We are using dumbbells and we've got nine big full body compound exercises for you jam packed into one 30 minute full body workout. I'm joined by the amazing Rachel. Hi. She's going to be offering modifications throughout today's workout, so feel free to take the level that best suits your needs. And we are very excited because today's workout is brought to you in partnership with our good friends at the Northern Pulse Growers Association. All right. Northern Pulse Growers is a nonprofit association representing dry peas, lentils, chickpeas, lupins and fava bean growers in Montana and North Dakota. Fun fact, Rachel. We're going to throw a fun fact we love throughout today's workout. But did you know that 80 to 85% of all pulses grown in the US are grown in Montana, number one and number two is North Dakota. Our surrounding states, we're in Minnesota. That's where we land. So we love it. We are here to support those pulse grower farmers and we're pumped to be partnering with Northern Pulse Growers association today. So we'll be throwing some fun facts this way, your way. As well as how you can continue to incorporate pulses into your diet. Yeah. Yeah. All right. All right. Let's get this party started, you guys. We're going to jump in. Like I said, today's workout is full body. You got nine full body moves and you are going to do each move for 40 seconds of work followed by 20 seconds of rest. You're going to repeat all nine moves times two sets. All right. And then we have a really fun, fiery four minute amramp finisher to round things out. So it's going to get spicy up in here today. These are big full body moves. It's going to raise your heart rate. We're going to have some fun. I'm excited. Let's go. So to get ourselves warmed up, we're going to walk through some of the moves we're going to do in today's workout. But first, let's go ahead. Start. Just interlace your fingers. Big push out right towards me. Take them up overhead. Nice. Big inhale as you exhale. Side bend over to that right. Nice. Bring it back to center. Big exhale. Side bend over to the left. Nice work. Take it back down. Go ahead, flap those wings. Flap those wings. We're gonna take you right through some of the moves you're gonna do today so you are prepared and warm. We're gonna start with a deadlift, clean. Two lateral squats. It's big, it's complex. It looks like this. Pretend you got weights in your hands. You're gonna do a body weight. You're gonna hinge, clean those weights up to your shoulders. Step to your left together, left together. Then you're gonna go back, deadlift, hinge, clean them up. Right together, right together. We're gonna get you moving in. You're just walking through this move that you're gonna do right here. You're gonna go hinge, clean, squat and squat. There it is. Hinge, clean, squat and squat. Now, you can do this with one big, heavy dumbbell or you can do two lighter weights. You can choose whatever you got today in you. One more time here. Clean, squat and squat. Nice work. Now come to a comfortable standing position. Standing on your right leg, left knee draws up into a balance position. From here, you're going to go to bicep curl, shoulder press. What we're gonna do is give ourselves a nice little knee hug in this balance position. Take it out to the side, challenge your balance. Open up those hips, bring it back down, set it down, switch it out. Other knee comes up. Nice knee hug. Take it out to the side, bring it down right here. Now, from this position, can you give me some shoulder rotation? So you're gonna go thumbs up, thumbs up, thumbs up, thumbs up, pinkies down, down, down, down, down, down, down. One more. Thumbs up, thumbs up, thumbs up, thumbs up, pinkies down, down, down, down, down. Switch out your balance like other leg. Here we go. Big shoulder rotations, Shoulder cars. Nice. Taking that shoulder through a full range of motion. Arm fully extended, pinkies down, down, down, down, down. Nice work. Set it down. Take those feet nice and wide here. Pretend you got a dumbbell. You're gonna go, here, switch, clean. Hit, hit, drive. Hit, hit, drive. So you're gonna give me a hand switch, a hand switch, a drive, a hand switch, a hand switch, a drive. Hit, hit, clean. Hit, hit, clean. Hit, hit clean. Nice work. Hit, hit clean. This is a fun one. Hit, hit, clean. Hit, hit. One more here. Hit, hit, clean. Nice work. From here, I'm going to take you to the side. Pretend you have a dumbbell right here. You're going to row, clean, rotational, lunge, big step back, right. I'm gonna come up a little Bit. Here we go. Row. Clean that rotational lunge. These toes are gonna go. Toes to the ceiling. Stepping back. Rotational lunge. Right there. Row, clean rotational lunge. One more this side. Here we go. Row, clean rotational lunge. Nice. From here, let's go ahead, take a nice forward fold. Reach it all the way up to the top. Same thing. Other side, other arm would go. Row, clean. Rotational lunge. Nice. You're gonna see your backside there. Here we go. Row, clean rotational lunge. There you go, that rotational lunge. Stepping back, Rotating toes are popping off towards the ceiling again. We're gonna get you moving in all planes today. Rotational lunge. There it is. Nice work right there. One more row. Clean rotational lunge. Nice work. Take it back to center. Awesome job. Then you're gonna go stagger, deadlift. So we're just gonna go into a sager. Deadlift. Right foot forward, left toe back. Deadlift, stand. Take it down, down, up, down. Now you're gonna give me two and two. Two taps right here. Two deadlifts. Step back, lunge. Two lunges down. Hoop down, up. So it's two split lunges, Two taps right there. Two hinges, two lunges. Nice. One more. One more this side here. Two deadlifts. Nice work. Two lunges. Nice. Awesome work. From here, let's go ahead. We're gonna do the other side next, but first, we're gonna go to a T or to a plank. Find a nice plank position. Right here, you're going to row, you're gonna row. You're gonna open to T. Take it down now. Other arm. Row, row. Open to T. The other direction. There it is, right there. Row, row. Open to T. Nice work. Right here. Row, row. Open to tee. One more, one more. Row, row. Open to tee. Nice work. Find that plank. Hold it here. Step your right foot outside your right hand. Drop your back, left knee to the ground. Right here. And just go ahead and pry into this hip. You can push onto the knife edge of your foot. You're just thinking about opening up your hips here. Opening up the hips. Nice. Right there. Go ahead, plant the hand, step it back, switch it out. Left foot goes outside. Left hand again right here. Open up those hips. Open up those hips. That feels really good. Right? Nice. From here, you're gonna give me a push up. A slow burpee. Step in. So one push up, step the right foot. Step the left foot. Stand up, take it down. Step back. Give me another push up. Here we go. Push up. Step left. Right. Nice. Right there. One more, one more. Right here. Push up, step it in. Step it in. Stand it up. Now let's go. Left foot forward, right toes back. Those two deadlifts. Stagger. Deadlift. Step back. Right leg goes back. Two split lunges. Down, up, down, up. There it is. Two stagger, deadlifts. Nice work. Nice work. Two split lunges. Nice work, nice work. Here we go. Two deadlifts. Come on, we're finishing that warm up. Nice and strong right here. Two lunges. Last one, last one, last one. Here we go. Deadlift. Deadlift. You'll be so prepared for these moves. So prepared. Then you're gonna bring those feet square, alternating snatches. You got a dumbbell here. You're zippering it up. Switch your hand, zipping it up. Those are gonna be some of your moves you're gonna do today. How are you feeling, Rach? It's gonna be fun. I like it. It's not too complicated? Not complicated. Super. Like it? Super simple. Grab a quick sip of water if you need it. Okay? Nine moves. Deadlift, clean. Two lateral squat steps. Deadlift, clean. We're gonna take a giant step right. Okay, I'm gonna go deadlift, clean. Left together, left together. Then you'll do another deadlift and you'll hit right. All right, Ready? We're going to start with those weights. Nice and tight to the body. We're going to deadlift, clean. Two steps to your left. It's 40 seconds on and it starts in three, two. Let's go. Let's go. Hinge, clean. Left together, left. Back to that deadlift. Deadlift. Drive right. Together, right. Nice work. Now front Racking those weights is too much for you in that squat position and you want to go heavier today. You can always go deadlift right here. Step and step. Okay? Choose your level. Deadlift, clean. Squat together. Squat. Nice work. Nice work. This is nine big complex moves, you guys. Big moves, big moves. Nice work. We're hitting legs first. We go arms in five, four, three. One more. Deadlift. Clean. You're out. Nice work. Gonna balance standing on my right leg. I'm gonna go two bicep curls. Balancing two shoulder press. Okay? Then I'm gonna switch my leg, bounce on the other leg, start standing on your right leg. Balance is just an option. We go in three. We go in two. Let's go. Curl. Curl. Two. Push, push, push. Switch that balance leg. Here we go. Curl. Woo. Curl. Push. Theme is 2 and 2, guys. 2 and 2. Can you switch that balance leg each time? Big exhale on the hardest part of the movement. That's pushing overhead. Knee stays right in Line with the hip. Challenging the balance, challenging the core. Adding a little something extra to that upper body move today, 10 seconds. Definitely challenging my balance here today. 5, 4, 3, 2, 0. There we go. All right, now you're gonna go lateral squat. One weight. This move is probably the hardest for me, post knee surgery, this knee. So I'm gonna go slow, you know. Here, switch, drive and clean. Here, switch, drive and clean. It's that drive and clean that's really challenging for me. Take a nice wide base toes, face me or slightly out here. Hit right. In three, two, let's go. Hit right. Switch your hands. Hit left, clean up. Hit left, hit right, clean up. Hit right. Hit left, clean up. Hit left, hit right, clean. Like I said, I'm gonna go slow and controlled, so feels good for me to my knee. These lateral movements, especially that explosive drive off, are still pretty challenging for me. Hit, hit, drive, hit, drive. Nice work, you guys. Come on. Hit 4, 3, 2 and 1. Nice work. All right, I'm gonna pick that weight back up. We're gonna go two single arm rows. We're gonna face this way. Doesn't matter which arm you use, just remember you're gonna use the other arm next time. Row, row, Clean to the shoulder. Rotational lunge. All right, just one side in three, two. Let's go. Let's go. Elbow to hip, elbow to hip. Clean to the shoulder. Step back. Rotational lunge. Big compound move. Here we go. Hitting the back side of the body right there. Now you front. Rack it. Now you're hitting glutes and quads right there. Row, row, clean it up. Rotational lunge. Toes to the ceiling. Nice. Working down range of motion. Nice work right there. And training in all planes, guys. Training in all planes, right? We move in all planes. Let's train in all planes. Getting stronger right here. 10 seconds, big push. Here we go. Come on, come on. Finish in last. 5, 4, 3, 2 and 1. You're out. Nice work. We'll do the other side the next time we go through. I'm gonna pick up two heavy weights here. We'll go right foot forward, left toe popped. Those two deadlifts. Down, up, down. Step back to lunge. Split lunge. Down, up, down, up. Go heavy here, guys. Leg day, leg day. Let's go. Three leg exercises. Say two and one. Here we go. Deadlift. Deadlift. Stand tall. Lunge. Hit it there. Hold it there. Nice. Here we go. 2 and 2. Stagger. Deadlift. 80% in that front right heel. 20% in that back right toe. Driving through that front heel to stand you up for the lunge? Down, up, down. Stand tall. Drop the hips. Drop them. Nice work. Shoulders are staying stacked over those hips on that lunge. Initiate with the hip hinge on the deadlift drive to that front heel. Nice work, nice work. Down, up, down. Standing straight up. 5, 4, 3, 2 and 1. Nice work, team. Awesome job. Plank and row. Plank and row. You're gonna row, row. Side T. We'll go to the side fully facing you guys, right? This is what we did in the warm up. We're gonna row, row. Start with our outside arm. Actually, let's row. Right. We'll go right. Left, open. Here we go. Find your plank option to do this from your knees. In three, two, let's go. Row right, row left. Open to a side plank. T. Right, set it down. Switch. Row left, row right. Open to a side plank left. So you're alternating that side plank every time, guys. Alternating that side plank every time. Open to a T. Nice work, nice work. Here we go. Row, row. Open to a side plank tee. There you go. Pulling that weight overhead. Like we said, Big complex moves here. Hello. Core training at its finest. Right there, right there. Nice work. Here we go. Setting those weights down. Nice and gentle with control. Open to the side. Five, four, three, two and one. Rachel. Rachel, hit me. Best way to get off the ground. Best way to get off the ground. Rachel knows. Burpees, baby. Rachel knows. It's two push ups, one dumbbell burpee. Two push ups, one dumbbell burpee. You can do these on your weights or off your weights. Two push ups. Grab your weight. Stand up, burpee. We go in three. Two to one. Two to one. In two and one. Let's go. Push up. Down, up, down. Step or jump up. Grab those weights. Stand up. Here we go. Two push ups. Down, up, down. Step or jump up. Stand up. Two push ups, one dumbbell burpee. Come on, come on, let's go. You got this. Here we go. It's 40 seconds, you're halfway. 20 down, 20 to go. Come on, come on. Stand up. Nice work. Two push ups. It's a big compound move, guys. Big compound move right here. Stick with me. Yes, you can. 5, 4, 3, 2. You're out. Nice work. Holly Bananas. Burpees. All right, single leg glute bridge. You're on your backside. Skull crushers. Single leg glute bridge. Skull crushers option. Rachel's got the double leg glute bridge, right? Double leg glute bridge. I got single. Doesn't matter which leg. Just remember which one you Chose other side. Next time, skull crushers in three, two. Let's go. So it's an isometric hold for the lower body, upper body. We're hitting the back of the arms. Here we go. Here we go. Come on. You got to keep those hips square and stable to the ground. One rep at a time. Inhale, down, Exhale, push. Inhale down, Exhale, push. You got this. Yes. Come on. 40 seconds at a time. One rep at a time. Let's go. Break it down. You're in the final 10. Those weights feel heavy. Mine do. Whoo. Means I got the right ones. Come on. Five, four, three, two. And you're out. Nice work, guys. Are you ready? You've made it through eight. You got nine. One move left, grab one heavy weight. It's alternating snatches. Alternating snatches. Rachel's going to give you alternating cleans. I'm going all the way up. Overhead. Boom. Set it down. Switch the hand. Right hand on your dumbbell. Snatching in three, two. Let's go. Let's go. Racket. Whoops. I switched my hands. Already on the waist, head down. Set it down. Switch. Snatch it. Racket. Set it down. Switch. Come on. It's 40 seconds. It's 40 seconds. This is it. I feel like this is, like the peak compound move. You hit everything in the body, right? You got your hammies, your glutes, your hips, your core, shoulders, arms, back, all turned on right here. Whoo. Nice work, team. Nice work. Come on. What would it look like if I said 10 more seconds? 10 more seconds in this move right here? 5, 4, 3, 2, 1. Whoo. I love it. There it is. I love it. Grab some water, rest. You got one minute to rest between circuits. All right, so we're gonna do all nine moves one more time through. How you feeling, Rach? Good. I feel like we're flying through, you know? Right? Very fast moving workout. You guys have requested more workouts like this format, right? We got nine moves, full body. We finish with a really fiery amram finisher. Right? Keep your brain busy with all the different moves, right? Keep your brain busy. Okay, in honor of Northern Pulse Girls Association, Rachel, hit me with your favorite pulse. Right, so you have dry peas, lentils, chickpeas, lupins, fava beans. What are your favorite chickpeas? I love hummus. I'm obsessed with with it. I make hummus all the time. It's so good. Yeah. Okay, so you're just doing, like, chickpeas, little oil, lemon juice. It's so simple. Doesn't have to be complicated. So Good. So simple, so good. Right? And it stays good for a long time. It does. I keep it in the fridge, and, I mean, I eat it pretty quick, to be honest. It's really good. Right? Throw that on a salad, throw it on a wrap. Throw it with just some vegetables. Throw it on eggs, Throw it in a bowl with just a bunch of roasted veggies. Call it a meal. Yeah, call it a meal. Put it in a bowl, call it a meal. That's our new thing. Put it in a bowl, call it a meal. We love it. They're a great source, all right? And that's a great source. Like chickpeas, lentils, lupins. They're all a great source of protein. You got iron in there, right? Fiber, which a lot of us are lacking in our diet. Protein and fiber. We're all trying to get more of that, so I like it. I like it. Okay, back to the top, guys. Back to the top. Deadlift, clean. Two lateral squat steps. Deadlift, clean. Two lateral squat steps. Grab your weights. Take a giant step right. Deadlift, clean. You're gonna take two lateral squats to your right, to your left, to your left. I mean, in three, two. Let's go. Hinge, clean. Drop, drive, drop back that deadlift. Deadlift, clean. Nice. I like to take a little bit more narrow stance on my deadlift and then step out for that squat. Right? You got it. Nice work. Your pace, your tempo. Again. You can always keep those weights at your sides. Boom. I mean, another reason I really love pulses, honestly. They're affordable, right? They're easy to find. Right? They're easy to find. They're affordable. And you can basically add them to any recipe. Yeah. Like, and they bulk anything up. I feel like. Yeah, add a little bit more. Give me those leftovers I'm looking for 5, 4, 3, 2, 1, team. Cook once, eat twice. I am all about that. I'm gonna keep these weights balance. Bicep curls, shoulder presses. You got two curls, two presses. Bonus points if you can do it from one leg. Yeah. Here we go. Balancing on my right leg. Left knee comes up to meet my left hip. We go in three, two. Let's go. Let's go. Curl. Curl right into push. Push. Switch it out. Here we go. Curl. Not locking out that standing leg. Soft bend in that standing leg. Just a little addition for that core. There it is. There it is. Get yourself in control, Lindsay. Here we go. Push, push. Team no taps. Team, no taps. I love it. Every tap, you know, equals a push up around here at nml. That's why Lindsay's so good at push ups. A lot of taps. A lot of push ups. In my day, every baby I've come back right that postpartum Those first workouts. 3, 2, 1. A lot of taps. A lot of taps. Okay. Two lateral squats. Hand switch, hand switch, clean hand switch. I'm gonna go slow. You always pick up your tempo on this move. You're going nice wide stance. Toes are facing me or slightly turned out. Lateral squat, lateral squat. Clean it up to the shoulder. Let's start with the weight in your right hand. You're gonna hit left in 3, 2. Let's go. Hit left. Switch. Hit right. Clean. Hit right. Hit left. Clean. Hit. Hit clean. Hit. Hit clean. Transferring that load from side to side. I never realized how challenging lateral movements were until I completely messed up my meniscus. Come on, use those outer glutes. You got it. Hit side to side. Clean it up. 10. 9, 8. You got this. 7. Yes, you can. 6. 5. 4, 3, 2. You're out. Nice work. Now I'm gonna amp up the weights. Two single arm rows. Let's go this way. Maybe this time. Two single arm rows, clean rotational setback, lunge. Two single arm rows, clean rotational, setback, lunge. Other arm, other side. We go in four. Hinge it over, belly tight. Three, two. Let's go. Row. Row. Clean it up to the shoulder. Step back, rotational, lunge, drive up, hinge, row, row. Clean. Step back, rotational, lunge, drive out of it. Nice work. Hinge, row, row. Clean. Step back, rotational, lunge. Nice work, guys. A little bit slower on that drive out on this leg, too. Still working on that power of this leg. Here we go. Row. But trying to slowly build up that strength and go heavier. Come on. You're in the final ten. Let's go, team. You're in the final ten. Let's go. Row. Row. Finish it right here. Three, two. You're out. Nice work. Awesome job. Going to stay heavy. We're going to go two staker deadlifts. Two step back lunges this time. Left leg is forward, right toe is popped. Don't grab the weight till you gotta left foot forward. Right toe popped. Two deadlifts. Step back. Two split squat lunges. Yes. Three. You're on. Grab your weights in two. Let's go. Let's go. Deadlift. Deadlift. Step back. Lunge, lunge, lunge. Drive through that front heel hinge. Hinge, Step back. Lunge, lunge. Nice work, team. Hinge, hinge. Nice. This is slow, controlled strength right here. Right, slow, controlled strength. We're gonna hit the mat. Planks coming up. Keep those weights nice and tight to that body, especially if you feel this in your low back. You can always take those weights to the side a little more suitcase style right there. 5. Let's go. 4, 5, 3, 2. We're gonna do one more deadlift. We're gonna finish it. There it is. Nice work. Down to the mat. Row, row, rotate, open to T. Row, row, rotate, open to T. Here we go. Two rows. Each time you open to a plank tee, you change it, right? Let's go. We're gonna start on the left this time. Left, right, left, right. Find that plank or find your knees. We go in three, two. Let's go. Row on the left, row on the right. Open on the left side plank. Pull through. Nice. Row on the right. The left side plank. Pull through. I think we need a. This is a new move alert. New move alert. Right, we got lots of new moves in this workout. Some big, complex moves. You've probably done some variation, right? You've done the plank and row. You've done the side plank. We've never put them together in this combo before. Right. Also, when we talk about complex movement, compound moves. What does that do? Compound moves using multiple muscle groups in one exercise. Right? Multiple muscle groups. Right here we got shoulders, core, three, two, one, obliques. It's all working for you right there, right? A lot of the moves you do at NML anyways are compound. These are like extra compound. All right. Best way to get up off the ground. Burpees, baby. Two push ups. Two push ups. One burpee. Right? You're gonna hit the chest. Shoulders, shoulders, triceps, stand up. Come out of it. A little deadlift style for the get out. Three, two. Let's go. Down, up, down, up. Step or jump, stand tall. Here we go. Two push ups to one, burpee. Down, up, down. Upper body, chest, shoulder. Try lower body. Little hinge hips. Hammies. Glutes. Yeah. Come on. Nice work. You got it, you guys. 20 seconds, 20 down, 20 to go. Come on. Nice work. Come on. After this, you're on your back side for move 8. Single leg glute bridge. Triceps. You're crushing it. You're crushing it. Stick with me. 5, 4, finish it. 3, 2, and 1. Hit the deck. On your back. Single leg glute bridge. Other side option. Double leg glute bridge. Goal crushers, guys, it's this and snatches. This and snatches before we hit the real fire Amramp finisher. All right, here we go. Big breath in, big breath out. Blast off. Hold it there. Hold that glute bridge. Skull crushers isometric hold for that lower body as you work through. Skull crushers. Up top. Come on. Nice work. Use that breath. Exhale pushes those weights overhead. You start to fatigue. You can always alternate the arms. Come on, come on. Stay strong. Back, side of the body, move right here. Back of the arm, back of the legs. Hammies, glutes. Hips are staying level and square. Hips are staying level and square. It's not about how high I can lift up, right? Decrease that space between the ribs and the hips. Keep a nice solid glute bridge. So you feel this in your glutes? Actually, I'm feeling it. Three, two and one. Holy bananas. The fire is building. The fire is building. As we approach our finisher. We go alternating snatches, one weight, alternating snatches, option, alternating cleans. Come on. It's move nine of nine. It's move nine of nine dot let's go. You're grabbing that weight with your right hand in three, two. Let's go. Snatch rack, set it down, switch. Snatch rack, set it down, switch. Come on. It's nine and nine. It's nine and nine right here. You got this. 40 seconds. 40 seconds, we grab some water. Then we go right into a four minute amramp to really crank things up a notch. If you're not familiar, amramp stands for as many rounds as possible. We're Gonna give you four moves, 10 reps each, and you're gonna knock em out. Yes, you are. 10 seconds here, guys. 10 seconds. Finish it. Finish it. Come on. Five, four, three, two and one. Weights are down, water's up. How we doing? Nine moves, two times through. It's done, right? The real fire's ahead. Four minute AMRAP. Four minute AMRAP, Karen. Karen says this is her favorite format. She loves doing the moves and going into an amramp. Because guess what? This is where the fire really, really happens. Come on. You're gonna do this? Yes. Anything you have left, right? We also had Faya come in and say, this is the workout, the amramp portion. You're in your comfort zone still. This is the part where you step out of your comfort zone. This is gonna push you past your comfort zone. That's true. That's a good way of putting that. This next portion, one weight or two weights? I'm gonna start with one. You're gonna go deadlift, clean. Deadlift, clean. Squat. So it looks like this hinge, clean squat. You're gonna do 10 of those hinge, clean, squat. You're going to go right from that into 10 back rows. I'm going to try and stick with my 20s. I'm going to finish strong. Let's go. Right here. You're going to go 10 rows, right? 10 setback lunges. 10. Okay, down into 10 pushups. Those are your moves. 10 deadlift, clean squat. 10 back rows, 10 lunges, 10 push ups. You do as many rounds as you can in four minutes. You can stick with us or go at your own pace. 10 reps per move. You ready, Rach? Let's go. Let's go, team. Let's go, team. Finish strong, finish strong. That four minute timer, it coming. It's coming for you. And it's coming in three. It's coming in two. It's coming in one. Let's go. Kick off this amaranth. You got 10. You got 10. Hinge, clean, drop drive. Hinge, clean, drop drive. Come on. Yes, you can. Right here, your pace, your template. You want to go heavier and slow it down. It's all about reps, right? Right here. You count your 10, you do your 10. We're gonna do our 10. Come on. If you're with me, you got two more. Two more. Hinge, clean, drop drive. Hinge, clean, drop drive. Grab the second weight if you need it. Hinge over soft. Bend those knees. We row, we row for ten. Nine, eight, seven. Come on. Six, five. Core is tight. Four, three, two, one. Weights are at my side. Step back. Lunge. Ten. Nine. Gonna go slower, heavier. Seven, six, five, four, three, two, one. Whoo. Ten push ups. Ten push ups. Let's go, team. Come on, Rachel. Ten, eight, seven, six, five. Come on. Four, three, two. You didn't think you were going to eat through today without any push ups, did you? Deadlift, clean squat, Back to the top. Here we go. Hinge, clean, drop. 2 minutes and 30 seconds left. We got took us 1 minute and 30 seconds to get through one round. Let's see if we can get through. Three people get through three of these rounds today. Just breathing, just breathing, just breathing. Come on, team. Right here. This is when you just want to get to work and get after it. One more, two more, two more drop. One more. Ten back rows, let's go, let's go. Ten, nine, eight, seven, six, five, four. Come on. Three, two, one. Step back. Lunge. Hit it. Come on. Ten, nine, eight, seven, six, five, four, three, two, one. Ten push ups. Whoo. Come on. Round two. Finish it. Let's go. Five, four, three, two, one. Holy bananas. Come on. One minute. One minute, team. Let's go. What do you got today? What do you got? 1 minute 60 seconds. You versus you. 60 seconds. Finish. Dig deep. Digging deep. Right here. Yes, you can. Come on. Say it in your mind. In your head. Say it out loud. You got this. 30 seconds. 30 stinking seconds. Yes. Two more if you're with me. Two more. One more. Row. Row. 10. Come on. 15 seconds. 10, 9. 8. 7. Yes. 6, 5, 4. Beat that timer. 3, 2, 1. Set them down. Okay. We got through two and a half. Pretty good. Pretty good. Those are big moves. Whoo. 30 minutes in the books. That's an effective 30. Yeah. With a solid finisher. Fire. Love it. Fire. Fire. You did it. Water up. Proud of you, amramps. Always. Just a butt kicker. Just a butt kicker. Whoa. Let's stretch, Rage. Let's stretch. Big inhale, Reach up, exhale. Drop to the bottom of your squat and take a couple squat prize here. Side to side, but it feels good for you. And go right back to your booty. Right back to your booty. You're find 90, 90 right here. 90, 90, 90, 90. Knees are driving in. Chest over that front chin. Split it in half. A lot of glutes today. A lot of glutes. To use those outer glutes. This is a good way to lengthen the glutes, right? So we're working the glutes, we're contracting, shortening. Now we want to lengthen. So each deep breath you take, inhale. As you exhale, think about falling forward a little bit more and lengthening from your hip to your knee. Think about length, lengthening that. Like if you visualize it. Yeah, visualize. Visualize the muscle lengthening. So important we lengthen our glutes, right? You can also relax your pelvic floor here. Nice. Big inhale. One more. Big exhale. Nice. Bring it up. Kick both legs out. Find a nice hamstring stretch. Big inhale. Reach up as you exhale. Hinge, hinge, hinge, hinge, hinge. Push your sit bones back. Pull your toes towards your face. And now fully reach for the toes, the ankles, the calves, whatever you got. Hit those deadlifts today. Nice little stretch here. Also going to feel good for the low back. Right here. Big inhale. Exhale. Now imagine the back of your legs from knee to hip. Lengthening. Nice. Then we'll hit 90, 90 other side. 90, 90, other side. Okay, Same thing. Pushing into the knees. You might notice one side is a little bit stickier. Totally normal. That's this side for me. Big inhale Exhale. Lengthen. Nice. Big inhale. Exhale. Lengthen. I'm such a visual learner. I really like touch or feel the muscle that's working. I also really like this visualization. It's helped me so much in my stretching. Just like to truly think about the muscle I'm trying to lengthen right now. Right. There's stretching flexibility, which is lengthening the muscles, and then there's mobility, which is taking the muscles through a full range of motion. You're doing a little bit of both here, but you're mostly stretching. Nice. Bring it back to center. Come right into a tabletop position. Go ahead, drop the belly. Lift the chin. Reverse it. Tuck it up. Nice. Bring it back to center. Big inhale. Right arm reaches up. Exhale. Right arm threads. Let's get that right upper body, shoulder, neck, right ear, right shoulder. Hit the mat option. Take your gaze opposite of your fingertips. Really going to increase that stretch level. Just a hair. Nice. Bring it back to center. Switch it out. Left arm goes up. Big inhale. Exhale. Thread the needle. Other side. Left. Your left shoulder to mat option. Switch that gaze opposite of the fingertips. Nice work, you guys. So proud of you. Way to show up and work hard today. Bring it right back here. Hips are going to stay high. Hands are going to walk away. Nice little puppy dog stretch. Just opening up that low back, that tailbone. Give it a nice little wag. Reaching those fingertips as far away from the glutes as possible. Thinking about opening up those lats. Letting those armpits drop to the ground. Elbows hit the mat. Hands, Palms of your hands. Reach back towards the middle of the back, opening up those triceps. We also hit at the end there, opening up those triceps. Nice. That feels good. Big inhale here. Exhale. Release it. Bring yourself back up to a seated or kneeling position. Awesome job, you guys. Absolutely crushed it. Way to go, Rach. High fives to you at home. We'll see you back on the mat for another workout, but really soon, we have to give another special shout out to our partners at Northern Pulse Growers Association. Thank you so much for making this workout possible. I know that my favorite recipe is adding chickpeas. Just throwing them right on a sheet pan. I love a good sheet pan meal. I throw chickpeas on, they roast up perfectly. And like you said, they add some bulk to my just sheet pan meal. Right? I get a little bit more leftovers, a little more protein, a little bit more iron, and it's affordable. I can find them anywhere and I can throw them in any recipe. So that's my favorite recipe. If you want to find more recipes with pulses, we highly Suggest checking out northernpulse.com Again, that's northernpulse.com they have some fun recipes where you can add add your pulses to anything from soups and salads to baking sheet pan meals, everything in between, pasta, you name it, you can add those pulses and get those nutrients. All right. They are nutritional powerhouses. Thank you Northern Pulse Growers association and thank you for sweating with us. Have a great day. Thanks so much for crushing that full body workout with me. If you loved it, hit subscribe to our YouTube channel. You might also love this full body workout. I loaded up for you right here in a similar format. Or you can find our free two week at home strength program all in this playlist right here. Have a great day.