35-Minute FULL BODY EMOM Workout (Strength + HIIT)

If you're looking for a solid full body hiit workout, this one is for you. It's done in an emom format and it is a full body crusher. We share brand new workouts every week. Make sure you don't miss it by hitting that subscribe button on our channel. All right, team, we've got a fun format for you. It's Imam with fun twists. And it is going to be a full body. I told Rachel, I just said, just buckle up. This is going to be a fun one. So it's going to be a full body burner. And I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout. If you want to take standing options, low impact, low impact options, follow along with rakes. We're going to be using just a set of dumbbells today. We have anywhere from 25 to 15 pounds. Choose whatever you have and we're going to jump in. It's going to be a really fun format. I have seven emom blocks. If you don't know what emom stands for. It stands for every minute on the minute. So for every minute of work, you're going to get two exercises. It's going to be rep based, so you can take this at your pace. And so, for example, in the first minute, you would have to do 10 squats and 10 lunges. So you're going to do those. See if you can get through them in one minute and then you rest for the remainder of whatever time is left. All right, we're going to walk you through it. So it's not confusing, but you're going to do each imam block three sets. Okay? So we have seven emoms total. We're going to take a one minute break between sets. It's going to be fun and it's going to be fiery. And I'm excited because it's one of my favorite kind of workouts. So let's get started with a full body warm up right here. We're gonna go big inhale, reach up nice and tall. Exhale. Hands come to the back of the head. You're gonna give me one deadlift, one squat. So hinge forward, stand tall, drop into a squat, stand tall, push the hips back, stand tall, drop into a squat. Nice work. So hips go back, then hips go down as knees track out towards those outer three toes. It's gonna get you a nice functional warmup here in the seven circuits, we're gonna alternate legs and arms. So we'll go a leg circuit, then we'll go an arm circuit. Then we'll go legs. And then. And then we'll finish off with, like, legs and core, arms and core in a full body burner. One more push back. Stand tall, drop low. Nice work. From here, give me a big forward fold. Hands are going to plant. You are going to step back into a down dog and just pedal out your heels. Just pedal out those heels. It feels really good. Big inhale all the way up to the tiptoes. Exhale. Heels melt to the mat. Nice work. Shift that weight forward and give me a push up. Push up and back down, dog. Pedal it out. Shift it forward. Push up. One more. One more. Push back. Down dog. Push forward. Push up. Hold that plank. Hold it here. Option. Hold the plank. Option. Knees drive up toward the chest. Pull Those knees in. 4, 8, 7, 6. You're gonna step the right foot outside the right hand in 3, 2, 1. Step right foot outside right hand. Nice big easy twist here. Shoulder sweeps to the back for 3, 2, 1. Take that right wrist and thread it underneath the left wrist. Open up those hips. Nice work. Set the right hand down. Switch it out. Left foot outside left hand. Big easy twist. Shoulder sweeps to the back for 3, 2, 1. Take the left wrist. Thread it underneath the right wrist. Nice. Opening those hips. Plant the hands. Step back. Right foot outside right hand. Just pulse here. Or you can drop that back knee and even push onto the edge of the foot. And really just opening up those hips. It should feel really good. Nice work. Step back. Switch it out. Left foot outside left hand. You can drop that back knee again. Just really opening those hips up. Step back to plank. Plank and row. Plank and row. Elbow to hip. 4, 8, 7, 6. You got it. 5, 4, 3, 2, 1. Drop to all fours, tabletop position. Drop the belly, Lift the chin. Wag your tail. It feels really good and nice. Reverse it. Tuck the chin towards the chest. Round out the spine. Nice work. Drop the belly one more time. Open it up. Nice work. And round through the spine one more time. Nice work. From here, you're gonna step back into a high plank position. We go slow, burpee stepping. Step the right foot, the left foot. Stand up. Take it down. Switch your lead foot. Go left, right, up. Nice work. One more each way. Right, left, right, up. When you get to the top after this last one, you're gonna jack it out for me. Get to the top and jacket. Jacks or taps. Jacks or taps for eight, seven, six. You got it. Five, four, three, two, one. Hold it here. Nice and wide. Lateral squats. Hit side to side. Nice work. Drop into that bent knee. Drive off. Drop into that bent knee. Drive off. Stretching through those inner thighs, warming up those outer glutes. Drop, drive, drop, drive. Nice. Go. Four, three, two and one. Give me a little lateral push. Push side to side. Hit those outer glutes a little bit more. 8, 7, 6. Step back lunge in 4, 3, 2, 1. Step back, lunge. Alternate. Just go. Right foot back, drive up, left foot back. Drive up lunge. Driving through that front foot. Nice work. We're going to get into our first circuit is legs. Get them nice and warm. Nice. Right here. Go. 4, 3, 2 and 1. Squat jacks. Wide at the bottom, narrow at the top, down. 8, 7. Finish that warm up. 6, 5, 4, 3, 2, 1. Are you ready, Rach? Nice and warm. We are nice and warm and we are jumping in full body emom. First circuit is legs. I'm gonna show you your two moves and give you the reps you need to do for them. Fellow Rachel for mods, okay, you're gonna do three minutes of work in the first imam, three sets of one minute each, okay? So in one minute I'm gonna try and get through 10 setback lunges. Each lunge counts as one. So one, two. I'm going heavy on the weights. As soon as I get through 10, I'm dropping down to one weight. I'm going into a goblet squat jack. One, two. Rachel's gonna do a goblet squat. You have 10 and 10, 10 step back lunges. Each leg counts as one, 10 goblet squat jacks. Okay? Once you finish those 20 reps, 10 and 10, you just rest. You rest for the remainder of the 60 seconds, whatever that is. If you cannot get through all the reps, whenever we hit 50 seconds or 10 seconds left, you stop. You always break for the final 10 seconds. OK? So we're going to queue up a 60 second timer on the screen so you can see it, okay? Within the 60 seconds, 10 step back lunges, 10 goblet squat jacks. Okay? Rest for the remainder of the minute. Do it a second time, do it a third time. That 60 second timer just keeps going. We go right from one set, into the next set, into the next set. Three. Three sets total. 10 step back lunges, 10 goblet squat jacks. You ready? We start on the step back lunge. Right foot back in three, two, let's go. So step back lunge. That's one. We're going for 10 again. This is your reps, so you don't have to stick with Rach and I. You can count them at your pace. You can go heavy and slow. You're just trying to get through. 10. Each leg counts as one. Nice work. Right here. Nice. You got two more left. 9. 10. If you're with me, you're dropping to one weight. Goblet squat jack. Rachel's got the goblet squat. Go. 10, 9, 8. Nice work. 7, 6, 5, 4, 3, 2, 1. So we are done. We got about 20 seconds to rest. If you need to keep working through your reps, you work through them. All right, we go strength and we go power. Nice work. Here we go. Everybody rest. No matter where you're at, you have ten seconds left. You rest for ten. Back at it. Ten step back lunges. Ten goblet squat jacks. Start on the lunge in three, two. Let's go. New 60 second starts. Nice work. Three, four. We're going for ten total. Five half down. Come on. Six. Nice. Shoulders. Stay stacked over hips. You got it. Two more, two more. Nine. Ten transition. One weight. Goblet squat or jacket. Let's go. Ten. Come on. Ten. Nine. Come on. Eight. Yes, you can. Seven. Come on. Six. Five. Four. Three, two, one. If you're with me, rest and recover. 20 seconds. Again. One more time through this, guys. Ten step back lunges. 10 goblet squat jacks. All right, everybody is resting now. Ten more seconds. Everybody rest no matter where you're at. Breathe it in. Pick up the weights. One more time. Ten lunges in three, two. Let's go. Ten, nine. You'll get a feel for it. It's always two moves per circuit. Do each circuit times three. Come on, come on. All legs in this circuit. Next circuit is all arms. Finish it. Nice. Two more, two more. That's nine. That's ten. Down to one weight. Goblet jack or goblet squat. Come on. Ten. Nine, eight. Nice work. Seven, six, five, four, three, two, one. If you're with us, you're resting, you're resting. Nice work, guys. Breathe it out. You're resting. Awesome job. Finish your reps. Okay, nice work. 10 seconds. Everybody rest. Okay? And then we're going to go into a full minute recovery while I explain the next two, two moves. Arm moves. I'm going to go kneeling. Rachel's going to stay standing. You have a kneeling curl press if you're with me. Let's see. Try and do this with my twenties. Kneeling curl press for eight reps. Eight reps kneeling curl press right here. Curl push. That's one. You're Going to do eight total. After I finish those eight, I go into four. Down dog, push ups. Four. So I go down dog, push up. Okay, I have four total. Rachel's got four standing chest flies. Those are the two moves we're going to do. Yes. Rachel. Love it. Love it. Emom. Go heavy, guys. That's my challenge for you. Okay? Again, we all quit at 50 seconds. Wherever you're at, we're enjoying this one minute of rest. This workout is meant to challenge you. I want you to go heavy. This is not 8 reps that I'm flying through on the curl pressure. This is eight reps that challenge me. Okay, Grab your weights, get yourself set up. You got about five seconds. We all go in three, two. Let's go. Come on. You got eight of them. Eight. Come on. Seven. You are not ripping them out. It should be a challenging weight that challenges you. By going to your knees, you're taking your legs out of the equation. Activating the glutes. Okay, you're still squeezing glutes and core, but really isolating just your upper body, shoulders, and biceps. Nice work. We got two more. Two more seven. One more. One more eight. Nice. Now you go into four. Down dog, push ups with me. Four chest flies with Rachel. Down, dog, push up. That's one. Come on. Down, dog, push up. That's two. Down dog, push up. Three. Nice work. And four. We're resting. We only got about 16 seconds to rest. Okay. It's gonna get hard to stay on top of this one. 10 seconds. Everybody quit and rest. You're back to the top. 8. Curl Press. 8, Curl Press. Nice work. Pick them up. You go in three, two. Let's go. Curl push. Down, down. Come on. Curl push. Nice work. That's two. Three. Just getting the eyes closed here. Getting into it. Four. Starting to feel heavy. Come on. Five, six, seven. Let's go. One more. Eight. Here we go. Down dog, push up. Come on. Right into it. You got to get four bob. Four, three, two, one. There you go. Break. Nice work. We got 15 seconds. Dropping down to my 15s for set three. Ten seconds. Everybody quit. Everybody quit. Last set, baby. Last set. Third set. You're on. Come on. Grab those weights. Curl Press for 8 in 3, 2. Let's roll. 8. Come on. 7. Third set. Third set. I like this because you always say if you're, like, crushed for time, you pick two moves and go ham on them. Yep. And that's what this whole workout is. Every circuit is that. Yes, it is. Just choose two moves and go ham for three sets. Two more. Two more. Come on. Curl, push. One more. One more. Arms on fire. Here we go. We got four down, dog push ups for the finisher. Four, three, two, one. Nice work, Rach. Way to go. Rest. Nice work. Everyone's got 10 seconds. Everybody break arm circuit. Holy bananas. All right, we're going to go back to legs. You got one minute to recover while we show you your next move. Legs. Okay, we're going to go big. 5. Deadlift, clean, squat. OK, 5. Deadlift, clean, Squat. Rachel's going to keep the weights at the sides. I'm going to do the clean from there. You drop the weights and you go into 20 jump lunges. Your goal is 20. Rachel's got knee slams. She's going to go all on the right on the first time, all on the left on the second time. Alternate knee slams. The third set through, okay? If you cannot get through 20 reps, then you just stop. When I call time at 10 seconds left or 50 seconds, when I call time, you stop. Makes sense, guys. When I call time, you stop, right? Okay. Deadlift, clean, squat. Okay, I'm going to show you what it looks like. Got about 30 seconds here. Breathe it in. Hinge, clean, drop. That's one. You do five total. Drop your weights. 20 jump lunges. Whoo. Get your mind right for this one. Knee slams with Rachel. Jump lunges with me. Yes. Big inhale through the nose, exhale. We all go in five. Deadlift, clean, squat for five. In three, two. Let's go. Hinge, clean, drop, stand. That's one. Hinge, clean, drop. That's two. Hinge, clean. Three. Hinge, clean. Four. Come on. Hinge, clean. Five. I drop them. I got 20 jump lunges. Rachel's got slams. Here we go. 20, 19. I can't count backwards. Four, five, six, seven. Nice. Just keep lunging. When I call time, you always rest for the final 10. You understand? Keep going. Nice work. Nice. I see the fingers, Caroline, but I don't know what number it is. 20, rest. 20 seconds left. It's like I lost count. Fun fact. Caroline's behind the camera, counting. Everybody stop. Recover for 10. Stop and recover for 10. Grab your weights. 5. Deadlift, clean, squat in 3, 2. Let's go. Hinge, clean, drop, drive. Hinge, clean, drop, drive. That's two. Nice. Power the weights up by driving the hips forward. 3, 4. Hinge, clean. 5. Weights are down. Jump lunges with me. Knee slams on the Left with Rachel. 1. Come on, get in the zone. Nice work, guys. Come on, keep going. 10. 10. 9, 8. You got this. 7. Stay with it. 6. 5. 4. 3, 2. 1. Holy bananas. 10 seconds. Everybody rest. Rest for 10. Last time. Third set, rage. Best set, baby. We go in three, two. Let's go. Deadlift, clean drop drive. Deadlift, clean drop drive. Come on, you got five of them. Three, four, five. Whoo. Final time for the jump lunge. Rachel, alternate your knee slam. One, two, three. Come on, dig deep. Dig deep. Right here. Let's go. Final 10. 9, 8, 7, 6, 5, 4, 3, 2, 1. Holy bananas. There we go. Hey. Go. Yes. Rach, you can rest. Everybody's resting. Everyone's got hands on knees. I love the comment we got from Ann. Ann said, does EMOM stand for exhausted mom? I was dying Emom exhausted mom. She said, that was so hard and so fun, which this is. I think she said it's the hardest workout she's done before 7am outside of childbirth. And I. I can totally, totally get on board with that. These are great. All right, guys, we're back to arms. We're back to arms. I'm going back to the mat. Rachel's got your standing options. I've got 10 plank in row. Each arm counts as 1, 2, 3. 10 plank in row into 10. I'm gonna stay kneeling. Overhead triceps. Rachel's gonna do it standing. Standing rows and standing. Standing triceps. Pick your weights. Okay. 10 plank and row with me. 10, bent over row with Rachel. And then I'm gonna go right into one dumbbell. Overhead triceps. Rachel's got standing overhead. Ten and ten, guys. Ten rows, ten overhead triceps. We go in three, two. Let's row. Go. Ten, nine, eight. You don't have to fly through it. Seven. Set the weight down with control. Wait, what? I just. What did I count? I don't even know what I did there. Five. Nice work. You have three, two, one. I'm going to triceps on the ground. Rachel's got them standing. Okay. 10, 9, 8, 7. This is your chance to catch your breath. 6, 5. Bring the heart rate back up. 4. In the next circuit. 3, 2, 1. Nice work. Set them down. If you're with us, you got 20 seconds to rest. You can keep working through these. Can adjust your weights now if you need to. You know it's coming. 10 plank and row. 10 overhead triceps. All right, everybody rest. We got 10 seconds. 10 seconds. We go again. 10 plank and row. 10 Overhead Triceps. 10. Okay, set it up. You're on in 3, 2. Let's go. Go. 10, 9, 8, 7, 6. Set it down. With control. 5. Pull back towards the hip. 4. Squeeze at the top. 3. 2, 1. Triceps. Triceps. Kneeling or standing? Here we go. 10. Punch to the gut. 9. 8. 7. Let's go. 6. 5, 4. 3, 2, 1. Set it down and rest again. 20 seconds is where we're at for our rest. You see that timer up on the screen? Work accordingly. Okay? Nice work, guys. Awesome job. Everybody rest. Everybody rest. Ten seconds. Ten seconds. Final set of this final set. Ten Plank and row. Ten overhead triceps. We go in three. Set yourself up. Two. Let's row. Go. Ten. Nine. Eight, seven. Nice work. Six. Come on. Five. Four. Three, two, one. Ten overhead triceps. Let's go. Finish it. Third set. Finish it. It should be hard. 10. 9, 8, 7. 6. 5, 4, 3, 2, 1. Whoo. Nice work, Rach. Awesome job. We made it through arm circuit. Keep pushing yourself. Finish your reps right here. Finish your reps right here. Nice work, you guys. Awesome job. Everybody is breaking now. Break. Okay, Nice work. You're gonna rest, recover. Now we go to circuit number five. Can you believe it? We are flying through. Number five is bringing us to legs and core. A little bit of cardio. Okay, so lateral squat. I'm gonna do one heavy weight. One heavy weight at my chest. Feet are spread nice and stagnant right here. You're gonna hit right, then you're gonna hit left. Squat, squat, you have 10 total. Each side counts as one. I'm gonna go right from that. I'm gonna get myself set up here. I'm gonna go into 30 climbers. 1, 2, 3, 4, 5. Okay, 30 or time. 30 or time. Each leg counts as one. Rachel's gonna go into a goblet march. 30 or time. Remember, when we hit the final 10 seconds, everybody rest. Yes. 10 lateral squats, 30 climbers. Those are your two moves this circuit, okay? Grab your heavy weight. You want to use for lateral squats. We all got 10 seconds. Let's get set up. Rack it at the chest. Step nice and wide. Toes face me or slightly out. You're hitting right. Each one counts as one. In 3, 2, 5. Hit it. 1, 2, 3. Get nice and deep. 4. Drive off that bent knee. 5, 6, 7, 8, 9, 10. Hitting the deck. You got 30 climbers. I'm using my dumbbells for my wrists. 1, 2, 3, 4, 5, 6, 7. Pull those knees towards those chest. Yes, you can. Let's go. Let's go. Drive it in. Shoulders stacked over wrist. March or drive. Nice with me. 10, 9, 8, 7, 6, 5, 4, 3, 2, rest. Nice. Rage. Keep going. Awesome job. You got it. Keep marching. I'm here, cheer squad. I'm just here to cheer you on. It's a little embarrassing when you're alone. 10 seconds. Embarrass me. I just don't like the spotlight as much as Lindsay. I like being behind, you know? No, we gotta put Rachel weight. 10 in. 3, 2. Let's go. 1, 2, 3, 4. Nice work. Keep pushing. 5, 6, 7, 8, 9, 10, 30. Climbers or high knees or marches. Let's go. 1, two, three. Nice. Keep that weight shifted forward. If you're with me, drive your knees to your chest, neck in line with spine. Gaze in front of you. Nice. Final 10. 9, 8, 7, 6, 5, 4, 3, 2, 1. Here's me. You're resting for 20. Keep going. Rach. Fun fact. Mountain climbers are, like, my least favorite exercise, which is shocking because they're in a lot of our workouts. You still program them. Everyone break. 10 seconds. Set up. Third set. 10 lateral squats. Last time, hit right in. 3, 2. Let's go. Final set. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 30 climbers. 30 climbers. Let's go. Let's go. Finish it. Nice. Keep driving. Let's go, team. Come on. Finish strong right here. You're working for that 1% better every day. Final 10, 9, 8, 7, 6, 5, 4, 3, 3, 2, 1. Yes. Finish range. Nice work. Awesome job, you guys. Legs and core done. Everybody's resting now. Rest. We're hitting the mat for arms and core. Okay? Two circuits left arms and core. Full body burnout. Yes. Okay, I want you to hit the mat right here. You're giving me. I could go heavy. Let's see. Put these 25s to work. Let's go, Linds. 10 dumbbell chest press. 10 weighted bridges. Glute bridges, that's your core move. Okay, so I'm on my back. I just push 10, 9. I go right from that to right here. If you can. 10, 9, 10. Go heavy. It's 10 and 10. I want you to challenge yourself with these weights. 10 chest press, 10 weighted glute bridges. Can you put both weights on the hips? That's your challenge. All right. Okay. Back to arms and core. You're on the mat for the entire three minutes. Catch your breath. And then we go for a big full body burnout. Everybody on your back. Set yourself up. 10 seconds. We go 10 chest press, 10 dumbbell glute bridges. 10 chest presses where you start. Grab your weights. You go in 3, 2. Let's go. Push. 10. 9. Elbows fall slightly down towards the hips. Nice work. 7. 6. You got it. 5. Get those feet set up. 4. Nice and tight to the glutes. 3, 2, 1. Take those weights, throw them right on the hips. Let's go. Lift for 10. Nine. Come on. I want heavy weights on your hips. Nice work. 7. Hold and squeeze for a second at the top. Nice work. Up. Come on, come on. Finish. Final two. One and two. Rest for 20. Rest for 20 or keep finishing your reps. Nice work, guys. You're staying right here. 10 and 10. You're staying right here. Everybody rest now. If you have not rested yet, start resting. Okay? Pick up those weights. Ten, chest press. Ten, chest press. That's where we go. Come on, pick them up. You're there in 3. 2. Let's push. 10. 9. Come on. 8. Let's go. 7. Stay with it. 6. 5. Draw those heels towards the glutes. 4. You're getting ready to bridge in 3, 2, 1. Drop them on the hips and lift. Let's go. 10. 9. Yes. 8. Hold at the top. Squeeze. Yes. Final 6. Let's go. 5. 4. Draw through the heels and drive. Nice work. Last one. Rest for 20 if you're with us, rest for 20. Nice work. Breathe it in, guys. One more time through chest press and glute bridges. One more time through, this might have been. Everybody rest now. Everybody rest now. I think this is one of my favorite circuits because I just love these two moves so much. Here we go. Chest press. Grab your weights. We go in three, two. Let's push. Push. 10. And I can go heavy on these two moves. 9. Come on. Everyone has been asking for more three set workouts, too. Yeah, the triceps. Yeah, we know also that three sets is the best for muscle building. Trying to get those maximum muscle gains here. Building in a little bit of cardio, too. Two more. Two more. Down, up. Nice work. Down, up. Drop them on the hips and drive. Let's go. 10. 9. Awesome job, guys. Push. Yes. 7. 6. Nice work. 5. 4. Stick with it. 3, 2, and 1. Rest and recover. Awesome job, team. Nice work. Finish your reps if you need to finish them strong. Right here. Come on. Keep working at your pace. Nice work. Three, two. Everybody rest. All right, Rach. Ready for the big kahunas? Finish it out. You got one more set. It's set seven. Set seven. All right, it's your full body finisher. We're going five dumbbell burpees. Option to add a push up. Rachel, what are you taking for the mod? You doing a Squat thruster. She's got squat thrusters. You've got five squat thrusters. Rack them. Drop drive. If you're with me, you take your weights. Jumper, step back, push up. Jumper, step up, stand up. You got five of those. After you finish five of those, you straddle your weights and you go 10 ground to overhead. So alternate. One, two. You have 10 total. Okay? Each side counts as one. Okay? Five squat thrusters, five dumbbell burpees. 10, ground to overhead. Yes. Find the weights you want to use. It's set. Seven. This is it, guys. Final set. Get yourself set up. Straddle those weights. If you're ready. 10 seconds, we all go. Come on. You got three minutes to push yourself today. Five burpees in three, two. Let's go. Come on. You can add the push up or not. You decide. Nice. 2. Go at your pace, come on. 3. Yes, you can. Let's go. Oh, come on. Final set. 4. Nice work. After this last one, I stand up, set the weights right back down. Ground overhead for 10. 1, 2, 3, 4. Nice work. Come on, keep moving. 5. You gotta work for that rest. 6. 7, 7. Come on, beat that timer. 8. We're gonna get close. 9. 10. 3, 2. Everybody rest. Wherever you're at, rest. You go right back in. You go right back in. Five burpees in three, two. Let's go. Come on, you gotta push your pace. One, two, three. Yeah, Liz. Four. Nice work, Rach. Come on, finish it. Straddle those weights. Ground overhead. Let's go. One. You gotta get. Ten. Two, three. Come on, beat that timer. Four. Five. Six, seven. Let's go, let's go. Eight. Come on. Nine. Ten. Three. Everybody rest. Rest. You got 10 seconds. Come on. One more, one more time. We all go in three, two. Let's go. This is why I never put timers on the screens, you guys. I take longer breaks when I need them. I can't do that right now. Come on, push. Let's go. Three. Four. Come on, finish it. Five. Let's go. One. Come on. Come on. You're working to beat that timer. 2. 3. Oh, these 20. 5. 4. 5. Come on, keep pushing. Right here. Finish strong. 6. Stronger than you started. Right here. That's what you're doing. 7. 8. 9. Come on, work for it. 10. Holy bananas, villains. Everybody rest. That last circuit, pure fire, right? Hands on knees. You did it. The emom. That's it. Way go. Seven circuits. Full body. Burnout swiped it. Crushed it. Rachel's looking at me like she wants a bonus move. You want a bonus Move. Okay, okay. Hit the ground, Hit the ground. It's just core. Okay, bridge those here, here, here. Here I go. Full body, sit up, touch the toe. Full body, sit up, touch the toe. It's one minute and you're out. We knew we had to make it a 35 minute emom. Right? Okay. Full body, sit up, touch the toe. Rachel's got seated toe touches. This is it. This is it. Can I finish it? One minute. Where's my timer? There we go. Oh, I got off the timer. I'm sorry, you guys. Extra edits on the video. Okay, we go in three. My videographer smiling on the side. Three, two. Let's go. I told him I would stick with the timer. We did pretty stinking good. Pretty good. Hup. Come on, come on. Nice work. You got one minute of this. How's those hip flexors, Rachel? Try and really focus on those low abs if you can. Right. If you find this move super challenging. Okay. It could be a sign that we always think that our hip flexors are tight because we sit at desk all day and we need to stretch them. What you do, but you also need to strengthen them. They are a muscle just like anything else. Stretch and strengthen. Come on. 30 down, 30 to go. One minute of abs. Who decided to add this on up? Come on. Come on, guys. Stick with it. You got this. So stinking strong. That's what you are for 20 more seconds. You wanted a good full body hiit workout. Here it is. Finish it strong. What would it look like if I said final 10? Let's go. 10, 9, 8. You got this. Seven day with it. 6, 5, 4, 3, 2 and 1. Holy banana. There it is. Hey, gum. Everything's on fire. We did it. I'm proud of us. I'd love to know what you think. This is a newer format for us. Brand new format on the horn. New format for us. We've done an emom before, but never like this. We always love hearing your guys's feedback. We welcome it in the comments below. Let's stretch right here. Big inhale. Drop the belly. Lift the chin. Reverse it. Tuck the chin round the spine. Pull the hips towards the wrist. Nice. Flatten the back. Training nice neutral spine. Here. I'm going to show me just a little bit away from you, Rach. Take your hands out nice and wide. Drop one shoulder to the mat and switch. Roll the other shoulders to the mat. That feels good. Up. Roll the shoulders to the mat. Nice. Up. Roll the shoulders to the mat. Nice. I don't know about you, but we Were holding weights for a lot of that. Let's do a quick wrist stretch right here. Fingertips face you. Just a little gentle rock backwards. Gentle rock forwards. Gentle rock back. And now flip it. Fingers face you. Nice top of the hands are on the ground. Gentle rock back. That's a nice little forearm stretches in nice little gentle rough back. Keep the hips high. Walk the hands away. Nice little puppy dog stretch. Dropping your armpits down towards the ground. Take a big inhale through your nose. Open mouth, exhale. Melt the armpits towards the ground. So proud of you for showing up and working hard today. We've had our community, our YouTube community asking for longer workouts, so we're coming at you with this one. Go ahead, find a nice seated stretch right here. Pull right leg up and over the left. Give it a nice little gentle hug. Stretch those outer glutes that you worked so hard today. Thank you for showing up and working hard with us. We always appreciate your feedback and comments below. Let us know what you think of this workout. Do you agree with oh, what was it? Was it Ann who said emom is exhausted? Mom cracking up over that. That got me. Let's go over to our side really quick and just take a nice side lying. Nice sideline quad stretch. Just pull the heel towards the glute. That feels so good. Stretching those hip flexors and the top of the thigh that we were talking about. Nice work you guys. Thanks for showing up and sweating with us. We always appreciate it and like I said, roll on up. We always love to hear your feedback. Left leg, crosses over right. Hug it. Squeeze through those glutes. Nice work, team. Roll it over. Quad stretch. You are out of here. In and out. Full body sweat, arms, legs, abs. We hit it all cardio. I hope you love this workout and of course we'd love to see you back on this mat for another NML workout really soon. Awesome job crushing that full body workout. If you loved it, hit, subscribe to my channel and if you like this EMOM format, I've queued up another EMOM workout right here. Otherwise, I've got a two week strength challenge I'd love for you to do and you can find it all in this playlist right here. Have a great.