35-Minute Full Body Dumbbell Workout (One Dumbbell)

Hi, I'm Lindsey Bahmgren, and today I'm leading you through a 30 minute strength workout paired with cardio tabatas. All you need is one heavy dumbbell. I have a 20 pound and a 15 pound with me. If you don't have a heavy dumbbell, you can always use two lighter dumbbells. Throughout this entire workout, it's gonna look like this. We're gonna start with strength. You have four strength exercises. Two lower body, two upper body. We'll do them in 45 seconds on. And you'll get 15 seconds rest between exercises. We'll repeat that and then we'll go into a cardio tabata, which means you're working intensely for 20 seconds of work, followed by 10 seconds of rest. Okay, so you're gonna go strength with cardio, and then we have a whole other block that looks just like that. We'll round out right around 30 minutes. One of my favorite ways to get a full body workout in with strength and to raise that heart rate and get a good sweat. So it's gonna be a lot of fun and we're gonna get ourselves started with a warmup. All right, go ahead. Take your feet right underneath your hips. Give me a big inhale. Reach up nice and tall. Nice. Take the right wrist, grab the left wrist. Reach up and over to the right side. Nice stretch. Open up the side body. Bring it back to center. And can you give me a calf raise? Up onto the tiptoes. Lower back to the heels. Switch it out. Reach up and over to the left. Nice. Open up that side body. Back to center. Raise up onto the tiptoes. Lower back down again. Let's go to the right. One more each way. Nice. Raise the heels off the floor. Warm up the calf, the ankles. Switch it up and over. Left side, back to center. One more calf raise. Awesome. Lower it down from here. Take your hands and you're going to place them right on your hips. You're going to hinge forward, pushing your hips back towards the wall behind you. Stand tall. Squeeze your glutes. So hinge and squeeze. I'm going to show you from the side. You're just opening up that posterior chain. My hamstrings, my low back, right, my back side of the body. Hinge and squeeze. As I stand tall, I drive my heels to the ground. Stand tall. Squeeze. Nice. Keep a nice flat back, neutral spine right here. Give me four. Nice. Three. Awesome job. Two. Last one. Stand tall. We're going to sit back into squats so you can go a little bit wider if you need to. Toes slightly out. Just sit back into those squats. Down and up. Right here. Knees go out towards my pinky toes. I would say squats, they're your base move at any point in time. Today you can come back to this move, right? Body weight squat, all seasons of life. Right here. Nice. Building those strong glutes. Stand tall. Squeeze. Chest is up. Eyes are up. Awesome job. Right here. Give me four. Nice. Three, two and one. Awesome job. From here, you're going to step back. Right foot goes back, Right foot forward. Left foot back. Nice. Lower down into a lunge. Reach up. Let's take a side body stretch. Back to center. Stand tall. Switch it out on the side. Step back. Reach up. Side body stretch. Nice. Stand up. Alternating lunge. Reach up and over. Opening up this hip flexor right here. Doing functional training for the moves. Preparing our body to do the moves we're going to do in the workout. There will be squats today. There will be lunges today. Nice. Awesome job. Step back to center. From here, you're going to go to the back of your mat. You're going to hinge forward and walk out to a high plank. Find a high plank. Walk back in, tap the toes, stand up tall. Give me two of these. Nice. Awesome job. Do it again, but this time you're going to hold your plank. Right. Take it down, walk out. Find that plank. Hold it here. From here. Drop your hips to the ground and just roll those shoulders down. Pull those shoulder blades down towards your butt. Awesome job. Opening up the front of the body this time. Tuck the toes under. Find that plank again. Step the right foot outside the right hand. Nice, easy twist from here. Give me three shoulder sweeps to the back with that ar. Nice. Set it back down. Other side. Left foot outside. Left hand. Easy twist. Shoulder sweeps to the back for 3, 2, 1. Let's do that one more time because it feels really good. Right foot outside. Right hand. Easy twist. Shoulder sweeps for three, two, one. Nice job. Set it back. Other side. Awesome job. Reach up. Sweep those shoulders for three, two and one. Nice. Plant the hand down from here. Give me two push ups, knees or toes. All the way down. All the way up, all the way down. All the way up. Down. Dog. Pedal it out. That feels good. Walk those hands back to meet the feet. Roll it all the way up to the top. Little cardio to finish our warmup. Let's jack it out. Jack it, jack it. Low impact. You're tapping and tapping right here. You choose your level. Today it's up to you. Your 30 minutes your workout. Nice. Jack for eight. Seven, six. High knees in four, three, two. High knees, high knees. Let's go. Get them up, get them up, get them up. Low impact. Drive, drive, drive. High impact. Run. There you go. Run it. Nice. Raise that heart rate. Give me eight. Seven, six. Butt kicks in four, Three, two. Heels to the glutes. Get them up, get them up. Pull them up. Right here. Add those arms. Push it, push it. There it is. Give me eight. Seven, six. You got it. Five, four, three, two, one. Find that squat. Down. Up again. Right here. Finishing that warm up. Option A, stay here. Option B, maybe a little up. Leave the ground. Leave the ground if it feels good for you. Nice. Right here. Finish. 4, 3, 2, 1. You know it's gonna be a good workout if your warm up has squat jumps in it, right? Grab a quick sip. We're gonna get into this workout. We are going to start this workout. And we're starting on strength. So grab that one heavy dumbbell. I got a 20 pounder. We're gonna start on legs. Two lower body exercises. The two pulse goblet squats. I'm going to hold the dumbbell the long way, right here at my chest. Go down into a nice squat. Pulse two, stand tall. Squeeze. Pulse two, stand tall. Squeeze. Driving through my heels. You ready? Because you're on in three, two. Let's go. Let's go. Pulse two, stand tall. Squeeze. Pulse two and squeeze. You're here for 45 seconds of work, okay? So you get to go at your pace. If you got a heavy dumbbell, slow this down. If you're going lighter, just give me two dumbbells. Hold them at the sides of your body or front. Rack them at your shoulders. You decide. Pulse two, stand tall. Nice work. 45 seconds of work. 15 second transition. Two lower body exercises, two upper body exercises. Nice work. One rep at a time, right here. You got it? Settle in. Weight in the heels. When you're pulsing at the bottom. Can you wiggle your toes for me? I got a small stack of paper. Let me slide it in there for three, two. Last one. Stand tall. 15 seconds. Two. Rest. All right, next move. Uneven squat thruster. Take the dumbbell in your right hand right here. Squat and push. That's what you're doing. Dumbbell stays in the right hand the whole time. You've got two dumbbells. You can use that. Three, two, let's go. Down, push. Inhale, down. Explode and press. Inhale, push. Weight in my heels, push. Gonna start to raise the heart rate, right? This is a big explosive movement. Loading weight on one side of the body. Engage that core. Come on, big exhale, push up. Push. Nice work. Press again. If you have two dumbbells, you could do this. A double squat thruster. If you got later weights. Okay, you decide. Going one heavy dumbbell today. A lot of unilateral moves, challenging one side of the body at a time. Nice work. 10 seconds. What do you got for me? Yes, you can. All the way down. Exhale, push. Come on. Three, two. Give me one more. You're out. Upper body, one shoulder press, three triceps. Holding the dumbbell the long way, push triceps for 3, 2K. One shoulder press, three triceps in 3, 2. Let's go. That 15 seconds goes past. 3, 2, 1. Down, up, one shoulder press, three triceps. Heart rate staying high because that dumbbell is staying overhead. Anytime the arms are over the heart, oh, that heart rate rises. Right? Soft bend in the knees. Squeeze the butt. Protect that low back as you press overhead again. You got two lighter dumbbells. Do this with two dumbbells, one in each hand. Shoulders, triceps. Come on. 10 seconds. This 20 pounder. Yep, it's getting heavy. We got this, we got this. Come on. 3, 2, 1. Finish it. Set it down, shake it out. All right, take it down to the ground. If you have a big dumbbell, you're gonna place your right hand on top of it. The push up with the shoulder tip. Push up, shoulder tap in 3, 2. Let's go. If you don't have a large head of a dumbbell like this, you could grab a yoga block. Grab a book. Okay, your option. Push up from the knees, tap from the knees, push up from the knees, rise up to the toes, and then tap. Okay, so it's one push up, one uneven shoulder tap. I'm gonna try and stay on my toes here. Keep those hips square to the ground. Again. Slow and steady your pace. Those elbows fall back towards the body. Inhale down. Exhale pushes up. Long neck. Oh, gotta drop to those toes. Come on. 10 seconds. You got this. Yes, you can. Challenging move right here. Heart rate's high. Come on, stay with me. Three, two, one. You're out. Talk about two, four. Intense full body move. Back at it. Goblet squat, two pulses. Adjust weights as you need to. You're on in five. Let's go. Three, two. Let's go, let's go. Pulse two, stand tall. Squeeze. Pulse two. And up. Same format. Repeating these moves last time. You're gonna do each exercise. Give me your best effort right here. Come on. These are big, powerful moves. You guys hitting full body. Focus on the legs, then focus on the arms. Come on. Nice work. One at a time, two pulses at the bottom. Think about at the bottom. Can I get a small stack of paper underneath those toes? Weight in the heels. Drive tall. Stand. Nice work. Hang with it. 10 seconds. Yes, you can. You got it, you got it. Finish with me. Last five, four, three, two. You're out. Uneven squat thruster. Dumbbell. My left hand this time. Front racket. Squat thruster. One squat. One big push overhead. Dumbbell gets overhead because of my legs, right? Power comes from my legs in three, two, let's go. Push. Come on. Push. Like with the other arm out for counterbalance. Like I said, we're focusing on one side of the body at a time. These uneven loads engage the core, okay? Core is built right into this 30 minute workout. No ab sequence needed. You're getting it with every single move you're doing today. Yes. Nice work. Heart rate's rising. Whoo. You got it. You got it. Come on, push with me. Stay with it. This is big, this is powerful. 10 seconds. Stay in it. Finish. Come on. You got four, three, two. You got one more in. Yeah. Nice. One shoulder press, three triceps. I'm going down to my 15 pounder heart. Rate is high. One shoulder press, three overhead triceps again. Do this with two lighter dumbbells. Two, three, two. Let's go. Push. And one, two, three, down push. One, two, and three. Shoulders and triceps. Start from the side. Activate my glutes. Avoid that arch in the low back. You have to squeeze your butt. Right. Working on our push muscles right here. Shoulders, triceps. Two push muscles. We'll hit our pull muscles back and biceps in the next circuit. You got it, you got it. Come on. One, press, three triceps. Shoulders should be so on fire right now if you're not there yet. You got 5, 4, 3, 2, and 1. Nice work. Hope you found that burn down to the ground. Coming back to that big headed weight. Gonna place my left hand on the dumbbell. Uneven push up, shoulder tap. Challenge those shoulders even more right here. In three, two, let's go. So you give me one push up, one shoulder tap, one push up, one shoulder tap again. This is slow and steady, you guys. Strength training, especially if you're taking this from your toes. Your rocks are you can always drop to the knees. Stay on the knees. My challenge, if you take it from the knees, can you pop to the toes for the tap? Can you take the push up from the Knees. And then pop the top to the toes for the tap. Hello, core. Hello, chest. Hello, shoulders. All your push muscles. All of your core turned on right here. Come on. Last time you're gonna do it. Finish this strength series strong. Yes, you can. You're so strong. Let's go. Finish with me for 4, 3, 2 and 1. Nice work, you guys. Dumbbells, off to the side. Quick sip. Cardio Tabata. Two moves, 20 seconds. On 10 seconds, rest four times through, we're going to raise that heart rate right here. You're like, what? It's already raised. I know. Here's your first move. Low, high lateral squat jump. So I'm going to go to my right, tap the outside, toe up, tap, up, tap up. If you don't want impact, right here. Down, reach. Down, reach. Squat with the reach, squat with the reach. That's move one, Move two. Two plank jacks. I'll show you. From the side, find a plank jacket, jacket option. Tap, tap, step or jump in two jacks. Jack, jack. I'll show you low impact. I'll show you high impact lateral squat jump. 20 seconds. You ready to raise that heart? Right, you're going to your right in three, two. Let's go, let's go. Down, up, down, up. Come on, right here. Low, high, low, high. Jumping side to side. Getting a little lateral movement in. 20 seconds of work. 1. 10 seconds left. 10 seconds left. It's fast and furious. You got it. You got it. Three, two. Recover. Ten seconds. Great. Tongue to the ground. Two plank jacks, two standing jacks. I'm gonna start with the modifier. Start with the modifier in. 3, 2. Modifier. Tap, tap, step in. Tap, tap, take it down, step back. Or jack, jack, jump in. Jack, jack, two jacks on the ground. Two jacks standing up, down, up, down. Yep, right here. You're in it for three, two, one. 10 seconds off, back to move number one. Laterals. One down, three to go. Gonna go to our left in three, two, go. That. 10 seconds. It goes, it goes right here. Your modification. Down, reach, down, reach. Moving rapidly through squat with a reach. Yes. Your pace, your tempo. Come on, let's go. Three, two, one. Two plank jacks, two standing jacks. You got it, you got it. I'm gonna face you this time. 3, 2. Let's go, let's go. Jack, jack, get up. Jack, jack, get low. Tap or jack, you choose. Two plank jacks, two standing jacks. The goal is 20 seconds of intensity. Five, four, three, two, one. You're out. Two down, two to go. Set. Number three. Always the hardest in my mind. To the right. But you, you're strong. Three, two. Let's go. Mental toughness right here. Mental toughness. Come on. You can do anything, anything for 20 seconds. Yes, you can. You got 10 left. Halfway, halfway. Come on up. Get high, get low. Come on. Three, two, one. Two jacks. Two jacks. Two jacks on the ground. Two jacks standing. Stay facing you. Let's go. Three, two. Hit the ground. Come on. Jacket. Jack it up. Jacket, jacket. You know your options. Tap, tap, step or jump in. Tap, tap. You got options, you guys. Tap, tap. Come on. Tap, tap. This is intense. Whatever level you're choosing today. Three, two, one. Three down, hardest. One set number three for me. That's down one left to your left. Lateral bounds in three, two. Let's go. High, low, come on. High, low, high, low. Let's go. Crank up the volume, you guys. Last round, Last round right here. Yes. 20 seconds. 10 left. Come on. I feel those legs. You feel them? Woo. Three, two, one. One. Last set. Two plank jacks. Two standing jacks. Two plank jacks. Two standing jacks. Finish with me. Three, two. Hit the deck. Here we go. Jacket, jacket. Up. Jacket, jacket. Come on. Right here. Finish strong. Yep, you're strong. Let's go. You're an athlete. Moving with me right here. Give me five seconds. Yep. Finish right here. Three, two, one. Good news. One minute break. Didn't tell you that was coming. Grab some water. One minute. Just get water. I gotta catch my breath. It's intense stuff, you guys. 20 seconds on, 10 seconds off times four. That's high intensity interval training, right? That's the real deal. Move into our second circuit, okay? Same thing. Four strength exercises. Two lower body, two upper body. Do it twice, okay? And then we got one more cardio tabata. That's how we finish. Halfway through this workout, baby. Halfway. One heavy weight, reverse lunge, front calf raise. I'm going to hold my dumbbell at my chest. Show you from the side. Step back with my right foot. Hold, lunge. Left heel raises. Step in, step back with the right foot. Left heel raises. We're going to stay with right foot stepping back. Right foot is going to step back all 45 seconds. We'll switch sides the second time through. Again, two heavy dumbbells. Hold them at your side or front. Rack them. You do you. We're going to start this in 10 seconds, okay? Set yourself up. Left foot forward, right foot back to lunge. In three, two. Let's go. Step back to lunge. Hold. Raise that front calf. Stand Tall. Step back. Hold. Raise that front calf. Again. Unilateral training at its finest. That is working one side of the body. Why? It exposes our weaknesses. We all have a weak side. We all have muscular imbalances. And this forces you to get after those muscular imbalances is right. That way, when you're doing a bilateral move, two feet on the ground, your overpowering strong muscles can't take over. Right? Got to work up those weak muscles. Come on. You got this. Nice work, you guys. Staying right here. 10 seconds. Nice work. 10 seconds. Looks so good. Step back. Lift it lower. Stand. Nice work. Final three, two. You're out. Shake it out. Awesome job. We're gonna stay on that. Okay, I'm gonna put the dumbbell in our right hand. We're gonna keep our left leg forward. You're gonna step back to lunge on the right. Step back, reverse lunge. Stand tall. Keep this staggered position. Single leg deadlift. Show you from the side in three, two. Let's go. Right leg, step back. Up, down, up. Right leg back, right leg, stagger, hip back. Okay, hips down for the lunge. Hips back for the deadlift. Hips down for the lunge. Hips back for the deadlift. Right leg back up. So what am I working here? Right, glute her. Sorry, right here. My left glute, left hamstring. Left glute, left hamstring. Okay, that's what we're working. You got 15 seconds. Awesome job, that deadlift. You can always slow this down. You guys grab heavy dumbbells. Slow it down. Lower body strength training right here for 5, 4, 3, 2, and 1. Nice work. Going upper body. Keep that dumbbell. Keep it in a right hand. Single arm row. Bending over. Single arm, row, row. Right here. That's where you're at. You can take a staggered stance if you want, or feet parallel. You're on in three, two. Let's go. Row and down. Row and down. Let's talk about the row. Okay, shoulder stays parallel to the ground. One number one error I see on rows. People going too high. Opening their hip. Opening their shoulder. Now my shoulder and bicep are engaged. Not good. Nope. I want my back, the middle of my back. Straight back to the rib cage. Straight down. Straight back to the rib cage. Straight down. It's slow and controlled. Up. Slow and control. Controlled. Don't pull up, drop down. No, up. Slow and controlled again. That core stays turned on, right. 10 seconds. Those abs are built into every single move we're doing today. Those hamstrings stay turned on three, two, One more. Set it down. Nice. Gonna stay right here on this right arm. You're gonna give me one row, one, curl, press. Okay, So I bend over. Row, stand tall, Hammer, curl, press, dropping weights. 15, we're on in three, two. Let's go. Give me the row, curl, push. Hitting one side of the body. Row, stand up. Curl, push. Hammer, curl, neutral press, row, curl, push. Keep that core turned on. Nice. One, row, one, hammer, curl, one press again. Do that. Lighter weights do this on both sides of the body, right? I love the unilateral training movements that we built in here, but I want this to challenge you. If the weights you have aren't challenging, you go double arm. You guys, come on. Yes, you can. Right here. 10 seconds. 10 seconds. Finish with me. So where the weight should start to feel heavy, that means you chose the right weight. Come on. Final three, two and one. You're out. Nice work. Awesome job. Let's repeat those strength moves. Other side. Holding the dumbbell at my chest for the first one. Right foot forward, left foot lunge. Front calf raise on the right. Left foot steps back in three, two. Let's go. Step back to lunge. Front calf raise, stand tall. Digging into that right front glute this time. Right, nice. So you get a little calf action there and then drive through the heel. Once that heel hits the ground, that's my anchor drive. Right heel hits the ground, that's my anchor. Stand tall. Squeeze. Nice. Awesome job, you guys. Awesome job. Coordination, balance, agility, flexibility, and cardio. You're getting it all today. 30 minutes, effective home workouts right here. 10 seconds. Stay with me. If you feel that right corner talking to you, that means you chose the right weight. Stay with it. Five, four, three, two, one more. Stand up. There it is. Take that dumbbell in your left hand. Okay? Gonna stay here. Step back to lunge. Stand tall. Stagger the foot. Deadlift. That's not right. I didn't do that. Right, right? Oh, yeah, I did. Yeah, I did. Yeah, I did. Right foot forward, left foot back. In three, two. Let's go. Let's go. Step back to lunge. Stagger. Stand tall. Deadlift. There it is. Lunge and deadlift. Remember, on the lunge, hip down. On the deadlift, hips back, right hips down. Work the glutes, hips back. Work the hamstrings. Hips down to my glutes. Hips back for the hamstrings. Right. Range of motion on this deadlift. Looks different for everyone. Slow and controlled strength training right here. Okay? Keep that dumbbell nice and tight to the body. Nice flat back. Nice neutral spine. Nice work, you guys. Come on. 10 seconds here, 10 seconds here, and then we go. Upper body. Stay in it. You got three, two. You're gonna finish it out right here. Down, up. Nice. Give that arm, that grip, a quick shakeout. Staying right here. Dumbbell. Left hand, single arm row. Two feet on the ground or one foot back. You decide. Whatever is comfortable for you. Single arm row in three, two, let's go. Brace your core. Pull. Slow and controlled. Lower elbow right back to my hip. Stopped at the rib cage. Stop when it's in line with the body. Lower down. Stop. Lower down. Nice. If you feel your bicep working, try loosening your grip a little bit. Loosening your fingertips just a little bit. You really want to target the middle of your back right here. Back. Keep that shoulder down. Pulled back. Nice work, you guys. Core stays tight. Nice. Think about pulling your elbow back. Instead of pulling from your wrist, pull from your elbow. That always helps me elbow. There it is. Nice work. 10 seconds. There it is. Come on. Stay in it. Final three, two, one. More. Nice work. Set it down. Quick shakeout, same thing. We go for the row, curl press. I'm going to drop down to that 15 pound. One row, one hammer, curl press. Palm stays facing in. Right, let's finish off. Upper body right here. You guys. Grab that dumbbell. You're on it. Three, two, let's go. Give me the one row. Stand up. Curl press. I like that bent over position, too, because. Right. We just did deadlifts. Those hamstrings. Stay engaged, stay active. Multifunctional muscle training, right? We love it because it mimics the stuff you do in real life, right? Bending over, picking stuff up, pressing things overhead, putting the dishes away. I don't know why, but I put my plates way up high on the shelf. Gotta push them overhead without breaking them. Come on, come on. Finish strength off right here. Then you're ready to amp it up a notch. We go cardio in 10 seconds. Come on, you got this. Pull, curl, push. Nice. Keep a soft bend in those knees. Core stays firing. You got three, two. Give me one more row. There it is. Set them down. Dumbbells are off to the side. Grab a quick sip if you need it. We're going cardio. All right, let's do this, you guys. Four minutes of work left. Okay? Two cardio exercises four times through 20 seconds on. It's gotta be intense. Ten seconds rest. Let me show you your two moves. First. Move. Move. Single leg plyo, lunge. Right here. Right foot forward, left Foot goes back, tap, down, drive, explode. Tap, explode. Low impact. You're driving. You're driving. 20 seconds. Second move. You're going to hit the deck. You're going to give me four mountain climbers. One, two, three, four. Give me a lateral plank walk, climb for one, two, three, four. Right back, over. Okay, four climbers, lateral walk. Let's start with those plyo lunges and knock this out, you guys. Four moves for two moves, four times through. Come on. Finish strong. Right leg forward, left leg back, half down. Explode, up. This is where I say, you want to finish this workout. Proud of yourself? This is it. Come on. Turn on that mental focus and toughness, because you're on. Ready? We go in three, two. Let's go, let's go. Tap down, up, down, up. Come on. 20 seconds. Yes, you can. Yes, you can. Get into it right here. You can always take out that jump. Take it out. Drive, drive. It's an explosive movement. 10 seconds left. You got this. Yes, you do. Feel that right? Glute. There it is. There it is. Finish with me. Three, two, one. Nice work. We're gonna hit the deck. You're gonna give me four climbers, walk to your right. Four climbers, walk to your left. Ready? Three, two. Let's go, let's go. One, two, three, three, four. Plank walk. One, two, three, four. Plank Walk, climb. Two, three, four. And walk it. One, two, three, Four. Come on. Your pace, your tempo. One, two, three, FOUR. You got this, you got this. One, two, three, 4. Finish. Three, two, one. You're out. That's round one. Three. Go. Come on. Here we go. Left foot forward, right foot back. Tap down. Pull it up. In three, two. Come on. Come on. You might notice one side of the body, right? Feel stronger for you. Feels more coordinated. Right? That's totally normal, but we got to work both sides equally. Let's go. Get into it. Come on. Come on. You're almost there. 5, 4, 3, 2. Walk it off. 20 seconds. Flies. Well, we're gonna walk to our left this time. Four climbers, one walk. Four climbers, one walk. Three, two. Let's climb, let's climb. One, two, three, four. Walk it. One, two, three, four, and walk it. Your pace, your tempo. Come on, come on. 20 seconds. Yes, you can. Yes, you can. Just keep saying it. You're almost there. Finish with me. Get three, two, and one. You're out. Two rounds down, two to go. For me, circuit three is the hardest. But I'm doing it with you, right? Right here. Right foot forward, left leg back. Three, two, go. Come on. That 10 seconds. Where did it go? No rest. That's what it feels like. Working on cardiovascular endurance right here. Recovery times are short. 10 seconds. What do you got for me? Slow it up. Last time. On the right. Come on, finish. Three, two, one. Holy bananas. It burns. It burns. We're walking. Walking to the left. Walking to the right. We'll go to the left in three, two. Let's go. Climb for one, two, three, four. Try to even it out for you guys. One, two, three, four. To the right. Heart rate. We are spiking that heart rate zone right here. Come on. You got it. You got it. Let's go. Finish. Three, two. You're out. Last set, you guys. Last set. Come on. Left leg forward, right leg back. Right here. Three, two. Let's do it right here. You did the strength training. This is where you shred those calories, you guys. You shred them. Burn up those glycogen stores right here. 10 seconds. Come on. Yes, you can. Come on. Come on. You are so stinking strong. You got three in you. Three, two, one more. Oh. To your right. Four climbers. Finish with me. Finish. Three, two, let's climb. One, two, three, four. Walk it. Come on. One, two, three, four. Yes. Four climbers, one plank walk. Yes, you can. You were made to move. You were made for this. You were built for this. Get your mind to where your muscles are. Come on. 3, 2, 1. Sit back and just stretch. Because you did it. 30 minutes. Strength circuits. Cardio tabata. That's intense, you guys. That is an intense 30 minute workout. Especially if you went heavy on those weights. Grab some water. We're gonna cool it down. Come back up. Heart rate's high. We're taking where we started this workout. Take a big breath in, big breath out. I'm so proud of you. Nice work. Big breath in. Reach up tall. Right wrist grabs left. Up and over. Give me that side body stretch. You guys did this. And you know what? Come back to center. Give me that calf raise. Slow, controlled, lower down. Maybe your workout looked different than mine did today. It doesn't matter. You showed up and you moved. Do what you are capable of where you are at. Let's do one more each way stretch. Give me the calf raise. Use what you got, right? Come on, over to the side. Back to center. One calf raise. Slow and control lower down. That feels so good. Right, let's stay standing on our left leg. Pull your right heel towards your glute. Nice soft bend in the standing leg. Tuck your tailbone towards me. Activate your hips. Right, that's what we're stretching right here. Nice. Can reach the opposing arm overhead. Awesome job. So stinking proud of you. 30 minutes. Like I said, you guys showed up up and you worked for it. That was not an easy home workout. Step down, standing. Other leg. You got 30 minutes and you're short on time. And you want a killer workout right here. You did it. Nice work. You don't need an hour. That's effective, especially if you're lifting heavy. You got two dumbbells, whatever you're using. Nice. Step it down. Awesome job. Feel good about your heart rate. We're going to go back to that hinge. So take the hands to the hip hinge forward. Nice. Just hold here. Hold halfway. All those hamstrings, lengthen them right. We use that them a lot today. Now, if you feel good about your heart rate, give me a full forward fold. Just let it all hang heavy. Nice work. Think about releasing that tension in your low back. Now bring it up to your jaw. Unclench the jaw. Release the tongue from the roof of the mouth. Just let it hang heavy here. You earned it. Nice work. From here, you're gonna drop the hips, heels and toes out, and find the bottom of a nice squat here. Just prying what we call. Or just give me a little squat wobble side to side those hips. Open them up. They worked so hard for you today. So proud of you and so proud of your body. You guys absolutely crushed this workout. Nice work. All right, take those hands to the ground. Send the hips high. One more shake out here. And then slowly roll up one vertebrae at a time. When you get to the top, give me two big shoulder rolls. Up, back, and down. Nice. Up, back. And now we're stretch out that back. That work for us? Right arm out. Left arm follows. Push towards me. Open up the back. Think about pulling those shoulder blades away from one another. Push, push, push. Now let's reverse that. Right arm back. Left arm follows. Big inhale. Pull the knuckles away from your tailbone. Open up the chest. The shoulders reach overhead. Awesome job. From here, just release. Go ahead, flap your wings. Flap it out. Awesome job. I'm so proud of you. If you need more of a stretch, go ahead, check out one of my ten minute cool downs. You can find more of my workouts on this page. I loved working out with you and I'd love to see you again soon. Have an awesome rest of your day and we'll see you soon.