35-Minute Full Body HIIT Circuit Workout (Dumbbells)

Hi, I'm Lindsey Baumgren of Nourish Move Love. And today we are coming at you with a 35 minute full body HIIT circuit. And today I am joined by the awesome Ashley from the Minnesota Beef Council. Hello. And we have a real life beef farmer with us, Natasha. Hey. She's coming at us from. Where are you from? Benson, Minnesota.

Danvers, Minnesota.

Danvers, Minnesota. Look it up again. Look it up. Find it on the map. Danvers, Minnesota. And we are so excited that they are gonna rock out this workout with us. And we thank the Minnesota Beef Council for supporting this and allowing us to bring you guys a free full body heat hiit circuit. All you need is a set of dumbbells for this workout. I have some 15s. We got some weights you can grab a couple sets to toggle between. Okay. You do whatever works for you. And this is what your workout looks like. You have three circuits. Each circuit has four exercises. We go upper body, lower body, core cardio. Okay, so it's a full body workout. We're gonna hit it all from head to toe. You're gonna do each of those four exercises for 40 seconds of work followed by 20 seconds of rest and repeat it times two. So you got three circuits you're gonna repeat each circuit times two. We're gonna round out around 35min. Cool down. Are you guys ready to rock this out? Yes, they are ready. They are ready. I'm so pumped. This is so fun. We love when we get a workout with Minnesota beef and I know you guys love these workouts too. So let's get this party started with the bodyweight warm up. So we're gonna start just with our feet stacked underneath our hips. Body weight only. Big inhale. Reach up nice and tall as you do. So tuck that pelvis underneath the ribcage. Give me a baby back bend. Pull those elbows down towards your hip pockets. Nice. Reach it back up. Stop bending the knees. Just pedal the arms back a little. Shoulder sweep action. Opening up the chest, the shoulders. Starting to get a little bit of movement happening for two. Switch directions. Swim it forward. Just swim it forward. There you go. Nice. Go for three, two and one. Take those hands right to your hips and we're going to do a little. Good morning. So you're going to hip hinge. Push your butt back, stand tall. Nice. So you're just pushing that butt back towards that wall behind you. Drive through the heels to stand. Opening up the hammies, the glutes, the low back. Right there. Push the butt back. Drive through the heels to stand. We're going to do a combination of deadlifts and squats today and lunges. So you're truly going to get it all. Two more hip hinges right here. And then we're going to drop that booty into a squat. Nice. Give me one more. Push that hip back. Stand tall. Let's go into a squat. So now you're dropping the hips, right? Chest up, eyes up. Still driving through those heels to stand me tall. Knees are going to track out towards my outer three toes. There you go. Nice work. This is a good point to check in, right? This is where you're always like, oh, how sore am I today? What do I got to tackle this workout with? You can choose. You get to choose your weights, you get to choose your pace. It's all timed intervals. You move at your pace, we're going to move at ours. Right. We'll all be moving probably at different paces throughout this workout. I'm about 26 weeks pregnant here. I got a baby on board. So I'll be be showing you some modifications along the way as well. Go for four. Nice. Three. You're gonna hold at the bottom of that squat. Nice. Last one. Take it low and hold it here. Just pulse it here for eight. Seven. Can you wiggle those toes? Come on. You got four. Three, two, one. You can drop to the bottom of a squat and just do a little squat. Pry for me. A little side to side. Open up those hips. Nice. Bring it back to center. Take your right hand, plant it on the ground. Left arm rotates, gaze follows fingertips. Nice little thoracic spine rotation. Switch it out. Left hand down, right up. Gaze. Both fingertips. There you go. Nice. From here, you're gonna plant your hands on the ground. You're gonna step back inside a high plank. You can take this high plank from your toes or you can option drop to the knees. Okay, we're gonna go shoulder stacked over wrist. Nice tight core. Hold it here for 3, 2 and 1. Step the right foot outside the right hand. Option to drop this back. Left knee to the ground. Right hand is going to open to the hip, tap back down to the shoe. Open to the hip, tap back down to the shoe again. Little shoulder mobility, little spine rotation, little hip opening. Open it and drop it. Give me two more just like it. Open it and drop it. Last one right here. Open it and drop it. Nice. Now you're gonna go back to that high plank. Take two push ups from your knees or toes down, up, down, up. Now pull those knees towards your chest. Slower, fast. It's up to you. Climb that mountain for eight, seven, six. You got it. Five, four, three, two, one. Left foot outside. Left hand option to drop the right knee to the mat again. Left arm sweeps to the hip, back down to the mat. Left arm to the left hip, back down to the mat. A little shoulder mobility again. Really focusing here on opening up those hips to this hip flexor and this hip flexor. Nice. Right there. Two more back. Last one right here, guys. Back. Nice. Step back. Find that high plank. Walk your feet in. Bring yourself up to a standing position. Let's run it out high knees. Get those knees up. You got it. Come on. Pull those knees up in line with that hip. Go. Eight, seven, six. You got it. Five, four. Right into jacks in two, one. Let's jack it. Jack it, jack it. Low impact. You can tap. Tap taps are jacked right here. Go. 8, 7, 6. Hold those feet nice and wide. In 3, 2, 1. Hold those feet nice and wide. Let's hit side to side. Go right and left, right and left. I'm thinking about bringing my rib cage to my thigh. Nice. Sit those hips down and back. Inner thighs, outer glutes right here. Final four. Three, two, one. You can hold over to one side option. Other toes can pop up towards the ceiling. Nice little inner thigh stretch right there. Open up those hips again. Up and over other side. That feels real good, right? Nice. Take to a wide leg forward fold. Nice. Just hinge it over. Open up that low back. Walk it all the way up to top. Walk your feet in. We do a little setback lunge with a reach. Right leg steps back, right arm reaches overhead. Drive through that left heel. Switch it out. Left leg steps back. Left arm reaches overhead again, Opening up this hip flexor right here. You do some lunges today. Nice. Step it up. Really driving through that front heel to stand you tall. Getting all those wobbles out of this workout right away. Nice. One more on the left and you're done. We're gonna go for butt kicks for the big finish right here. Stand up. Heels to the booty. Run it out. Let's go. Finish that warm up. You got eight, seven, six. You got it. Five, four, three, two, and one. You ladies warm? Yes, warm. They're like, no sweat. I'm the one who's breathing heavy and said, I just filmed a workout with my husband. And I was like, we finished the warm up. He's like, you're breathing really heavy. Are you okay? I'm like, it's a lot harder with a baby, I swear. Okay, here we go. Your first circuit, you have four exercises, like I said. Upper body, lower body, core, cardio. I'm going to show you your first two moves. We're actually going to start down on the mat and we're going to knock out push ups right away. Your first circuit is hitting the chest, the shoulders, and then we're gonna do some lunges. Okay? So we're gonna come down to the ground right here. I'm gonna do my push ups on my dumbbells. Feels better for my wrist. And because move two, we're gonna use those weights, so make sure your weights are near you. You can do push ups from your knees or your toes. I'm going to take it from my knees. With this baby bump. You can always add an incline. You're going to do 20 seconds of push ups down. After that, you're going to go right into sitting back on your knees. Right here. A kneeling strict shoulder press for 20 seconds. So it's 20 seconds of push ups. 20 seconds shoulder press. We are hitting the chest and the shoulders. We're knocking it out. And then we'll move on to legs. Yes. Lady's ready to knock out some push ups? Yeah, I'm ready. Ready? Let's do this thing. 20 seconds of push ups. It starts in three, two. Let's go, let's go. Down, up. Come on. It's only 20 seconds. Maybe that is your motivation to try these push ups from your toes today. You only got to do push ups for 20 seconds, guys. Come on. 10 seconds left, then you're on those knees. Weights are to the shoulders, shoulder press, that's where we go. In 5, 4, 3, 2 and 1. Let's go. Front rack them. Here we go. You're kneeling and you're pressing. Toes are tucked under, hips are tucked in the rib cage. I said hips are tucked under your rib cage. There we go. Big exhale, push. Inhale down, exhale, push. Come on. Right here. Five seconds. Finish it off. Then you're resting for 20. In five, four, three, two. Recover. Nice work. From here, you're going to stay right here in this kneeling position. Position. And we're going to go into a split squat. So I'm going to bring my right leg in front of me, right knee in line with right hip, left toes tucked under. Lunge. Up on 1, down 2. Power up on 1. Down on 2. We'll start from the ground. We go in 3, 2. Let's go, let's go. Up on 1, down 2. Up on 1, down 2. That was a very strategic Setup. Often we step too far back in this split squat stance. Right. Setting up from the ground up gives us that nice proper lunge form. Shoulders are going to stay stacked over hips. Down slow. Power up through that front right glute. Nice. Power through that front heel. Down two, up on one. Down two, drive on one. Nice work. Ten seconds here, guys. Yes, you can. Let's go. Down two, power up. Nice. Last three, two. Give me one more. Because you can. Nice work. Step out of it. You're actually gonna drop down to one weight. We're gonna stay in that lunge. Right foot forward, left foot back. This is your core, non traditional core training. No crunches here. You can do a lunge hold. You're gonna push that weight out. Hold for 3, 2, 1. Stand up. Hold. Hold for 3, 2, one. That's where we go. Start with the lunge in 3, 2. Drop into that lunge. Push that weight out. Hold for three. Three, two, one. Stand up to a balanced position. Nice. Hold for three, two, one. Step back to lunge. Hold and push that weight out. 3, 2, 1. Bring it up. Option push overhead. Hold for 3, 2, 1. Step back, lunge. Push that weight out. Hold for 3, 2, one. Drive it up and balance. Get that left knee in line with that left hip. Yes. Hold it here. Step back to lunge. Step back and hold. Hold it here for 3, 2, 1. Last hold. Push it up. Hold it here for 3, 2, 1. Recover. Nice work. Little non traditional core training for you. Now. We're going to go into cardio. 40 seconds of cardio body weight only. Drop the weights. Get them out of here. You gotta run or lunge? Run, run. Drop it low. Ski, ski, lunge. Ski, ski, lunge. Okay. High, high, low. Right leg will go back first. We go in three, two. Let's go. Let's go. Ski, ski. Drop it low. Run, run, lunge. Run, run, lunge. Come on, pump those arms right here. Use those legs. Use those arms. Push that heart rate. You got it. Come on. 40 seconds to push your heart rate right here. Three strength moves to one. Cardio push. You're working for that 20 second break. Yes, you can. Yes, you can. What would it look like if I said 10 seconds here, guys? Come on, finish it. Let's go, let's go. 5, 4, 3, 2. Recover. Walk it up. How you doing? Holy Hannah. That's a new one. We say holy bananas around here, okay?

Holy bananas.

Holy bananas. One way to raise your heart rate. Back at it. Quick. 22nd rest. You got 10 seconds left back on push ups. 20 seconds. Push ups. 22nd shoulder press. We go in three, two. Let's go, let's go. It is that quick transition. You'll get a longer break between circuits. Right now we're going to test your muscular endurance. See how you can do push ups and presses with that heart rate high. Come on. Five seconds here. Transition shoulder press in three, two. Let's go, let's go. This combination right here, it gets me every time. You can always take this to an alternating press. Okay? Ten seconds. Come on. Use those big, strong shoulders. Let's go. Last five, four, three, two, one. Awesome work, guys. Whoo. Gonna stay right here. I'm gonna start from the bottom up right this time. Left foot forward, left knee in line with left hip. Right. I'm gonna drive through this left heel. Stand me tall. Up on one. Down on two. Up on one. Down on 2. Roll those shoulders down and back. You ready? Power out of that lunge in three, two. Let's go. Let's go. Up on one. Lower. Lower. Up on one. Down two. I'm driving through that front. Left heel. Dropping that back. Right knee to the mat. Lower, lower. Drive. Control. Control. Power. There it is. Nice work. Nice work. Awesome job, you guys. Natasha, you said you rock home workouts all the time, right? I do, yeah.

By myself.

By herself. And now she's in the studio getting the real life experience of what it looks like when we film them. Nice. And she's never done nourishment love before, so we kind of need to do our job better. Come on, let's. Three, two. You're up. Nice work. But that's going to change after this, right?

Yes, totally. Totally a fan.

All right, you guys, we are going to do the three second lunge, hold, dumbbell, press out three second balance on that balance, you have the option to hold the weight at your chest or press it straight overhead. You decide. Three seconds each time, find that lunge. Push that dumbbell. Out we go in three, two. Let's go. Push and hold. Hold for three, two, one. Drive and stand. Hold for three, two, One. Back to lunge. Push and hold. Hold for 3, 2, 1 option. Push overhead and hold. Hold for 3, two, one. You might notice one side is easier than the other. 3, 2, 1. That's one normal. That's why we work both sides equally. Come on. Step back to lunge. Right here. Push and hold. Hold for three, two, one. Ten seconds. Here. Come on. Yes, you can. Using that weight offending that load, Step back to lunge. Push and hold for three, two, one. You're Out. Nice work. Runner lunge. Runner lunge. That's your big finish for circuit one. This is it. You're working for that water break. Water break comes after this, guys. Yes. Runner lunge. Ski, ski. Drop it. Low, high, high, low. Okay, get to the holy bananas part and then we'll get a water break. Yeah.

Another.

Let's go. In three, two. Let's go, let's go. Run, run. Drop it. Low, high, high, low, high, high, low. You got it. Come on. It's only 40 seconds right here. This is your chance to push your pace, push your heart rate. You got it. You got it. Let's go. Use those arms. Find a rhythm you can stick with for 40 seconds without breaking. Let's go. Come on. Yes, you can. Stay with it. That water break is coming for you. Yes, it is. 10 seconds. What did you say? Natasha, do it. Yes, you can. Let's go. Finish strong. Last five, four, three, two. You're out. Nice work. Fully bananas. Right, we raise that heart rate. Water break, guys. Water up. Circuit one in the books. One down, two to go. Circuit number two is back biceps squats. Okay, so we did chest and shoulders. Those are your push muscles. Now we're gonna do back and biceps. These are your pull muscles. We're gonna stick with that same 2020 format. Going to start with a bent over row. We'll go palms out for the first set. Reverse grip row for 20 seconds. Come into a standing position. Bicep curl for 20 seconds. Back and bicep work together. That's why we're going to superset them together. It is 20 seconds of rows, followed by 20 seconds of curls. Try and go heavy here, okay? There are two big muscles in that upper body. Okay, I'm going to start. Palms facing out. Shoulders are down and back. Soft bend in my knees, then I hinge from there. Wait. Stay tight to the body. We row in three, two. Let's go, let's go. 20 seconds. Right here. I'm thinking about pulling elbows to hips. Squeeze those shoulders together at the top. Nice shoulders. Stay packed down. You got it. If I came up to you and punched you in the gut, right now you got a nice tight core belly button back towards the spine. Awesome job. You're standing for curls in five, four, three, two. Standing curl, 20 seconds right here. Bicep curl. Your pace, your tempo, your challenge is to fatigue those biceps in 20 seconds, right? You got to pick up some heavy weights to do it. Do it. Let's go. Come on. Yes, you can soft bend in the knees right here. Five Four, three, two, and one. Nice, big, complex move for the lower body. I take a staggered stance or B stance. Right leg forward, left toe slightly back. One stagger, deadlift, one clean squat. So it's a hip hinge into a clean squat. So I'm powering those weights up with the hips. Stagger, stance, feet come parallel. Stagger on the deadlift, parallel on the squat. We go in three, two. Let's go. One hip hinge, power the weights up. One squat. Okay, one deadlift, one squat. Nice work. I'm working backside of the body, hamstrings, glutes on that hip hinge. Working front side of the body, glutes, hamstring or glutes, quads on the squat, the weights power up to the shoulders by driving my hips forward, bringing my feet parallel. Big move here, guys. Big move for that lower body. Let's go. 10 seconds. You got it. You got it. Come on, stay with it. Move it on to core in 5, 4, 3, 2. Recover. Whoo. Core is gonna keep that heart rate high. Lisa's heart rate. One dumbbell, gonna keep that sacred stance. Right foot forward, left toe back. I'm gonna go left knee, right shoulder. Lower with control. Power up. It's a wood chop. Power up. We go in three, two. Let's go. Left knee to the shoulder. So big exhale. Big powerful movement. Toes stay facing forward. Hips stay facing forward. Is this what you do throwing hay bales? It's like farm work. Is this farm work? Yeah. Is this the real farm stuff? Yep.

We don't use dumbbells, but yeah.

How much does the hay bale weigh? A lot.

Depends on the hay. How wet it was, how good quality.

So is this you, Natasha, or is this your teenager sons?

It's everybody.

Everybody.

Everybody pitches in.

Everybody pitches in. That's right. Everybody pitches in. Come on. 5, 4, 3, 2, 1. We'll call that the hay bale pass. Moving forward, not the wood chop. All right, dumbbells down, cardio. Actually, no dumbbells. Gonna take them and set them apart from each other. One lateral squat hop. One dumbbell pickup. So hop it, pick it up. Hop it, pick it up. Okay, I'm going to start at the right. You're going to push left, push left in three, two. Let's go. Lateral squat, hop. Pick up that dumbbell. Lateral squat, hop. Pick up that weight. Give me a full squat each time. It's nice and quiet because you set that weight down with so much stinking control. Yes. Nice work, guys. Come on. This is your 42nd cardio push. It is meant to push you. It is meant to challenge you. Let's go. Let's go. Yes, you can. Come on. 10 seconds here, team. 10 seconds here. Let's go. Finish it. Last five, four, three, two. And you're out. Whoa. Holy bananas. Or was the first one harder?

That first one was harder.

First one was harder. Yeah. It's all rotated, right? Okay, 10 seconds. 20 seconds on the back row. 20 seconds on the bicep curl. Palms face in, narrow row. Hammer curl. Bend the knees, hinge it. We go in three, two. Let's row. 20 seconds. Right here. Squeeze those shoulder blades together. Elbow to rib cage. Shoulders are packed down. It's your chance to catch your breath right here. 10 seconds. Transition. Hammer curls. That's where we go. You got it. 5, 4, 3, 2. Stand up and hammer curl. Palms facing right here. A little bit more of the long head of the bicep with that hammer curl. You got it. Control those weights. Don't swing them. Exhale up, inhale down. Come on, come on. Yes, you can. Stay with it, guys. Last five, four, three, two. Give me one more because you can. There it is. Nice. We are with the two weights. Staggered stance. Left leg forward this time, right toe, back. Hinge for the deadlift. Power it up for the clean squat. Okay, staggered stance on the deadlift. Feet come parallel on the squat. Yes. Let's get into those legs right here. Big, complex lower body movement. We go in three, two. Let's go. Hinge. Power the weights up and squat. Nice hinge. Power the weights up and squat. You got it. Getting those weights right up to shoulder height. Now. Don't let those weights pull you forward. Keep the weight in the heels on that squat. Knees still tracking out towards those outer three toes. Good form here. If you don't have it, you could always keep those weights right here at your side. It's a really good option. You don't have to go for the clean. You can keep them right at the sides. Come on, big movement here. 10 seconds, guys. Yes, you can. Let's go. Let's go. Stay with me. You're in the final. 5, 4, 3, 2, and 1. Nice. Down to one, dumbbell. Staggered wood chop. Never mind. Stay your hail bell toss. Saggered hay bale toss. Where are you tossing the bales to? Like, where are we tossing them?

It depends. Up in the barn, on the wagon, in the pen.

Okay. Okay. Where they gotta go. You got the visual? You got the visual? We go in three, two. Let's go. Right knee, left shoulder, right knee, left shoulder. Really power up. Control down, power up. I gotta have my goals in mind. Like, where's this thing going? What are we working for? Throw it on the wagon. Are we piling them up for winter?

Feel.

Yep, we're piling them up for winter. There we go.

Oh, that too. It's all the times they're used.

At all times. They are very important piece of the farm. Come on, guys, right here. 10 seconds. You got it. Let's go, let's go. Last five, four, three, two, one. Dumbbells down. Cardio. No, set them up. Lateral squat. Lateral squat with a pickup. Lateral squat with a pickup. You're starting your left this time and you're gonna push right. You're gonna give me that full squat each time. Yes. Let's go. We go in five. Catch your breath. We go in three, two. Let's go. Push left, pick up, set down. Okay, Natasha, you gotta fill me in because my parents grew up on farms. But like, my parents didn't work out cuz they're like, my job was plenty active, right? You're like, I work out every day at home. Isn't your job super active?

It is, but I like to get a really good workout and I do have two children at home, so I can make them do some of the hard work.

There you go.

Working out is important. Farm work is great, but it doesn't cover everything, right?

And you gotta have that strength, that solid foundation, right? Yes.

Can't do all the things if you can't do all the things, right.

Nice work, guys. Stay with it. You're training for life right here. Last five. Four, three, two, and one. Recover. Woo. Two circuits in the books. High fives. High fives. Seriously. Like, I see moms coming in, they got like the car seat back. I'm like, yeah. How do you do it if you don't straight train?

I don't know. Those car seats are seriously, they're heavy, right?

I'm like, that is how you get mom arms. Biceps, right there. Yep.

Mamas are tough.

All right, guys. Third circuit. Third circuit. They're standing back in. They're like, we're ready. I'm like, third circuit. Third circuit. We're gonna do it. Okay. It is triceps. Back of the arm. We haven't hit that yet. Lateral squats. I'm gonna use one dumbbell. It is a one and a half overhead tricep. So I'm gonna take one dumbbell. You could always use two. And I'm gonna go all the way down, halfway up, down to the top. So increasing that time under tension. And then we're gonna go into a lateral squat. Okay? And then we'll keep going from there. This is, is it, guys. Last four moves. Whatever gas you got left in the tank, you gotta pour it out right here, right?

Use it now.

This is it. Use it. Here we go. We're gonna go 40 seconds. One and a half tricep. You can use one dumbbell or two. Okay, I got my one. We're gonna put it overhead. Tuck your hips under your ribs. Right here. Squeeze your glutes. Soft bend in the knees. Triceps in three, two. Let's go. All the way down. Halfway up, down to the top. It's that little half pulse in between that's going to increase the time under tension. Make this just a little bit harder than a standard overhead tricep extension. Yes. If I'm looking in a mirror, here's what I'm thinking. Hide it, show it, hide it overhead. Hide it, show it, hide it overhead. Come on, go heavy. You only got two chances at these triceps. You wanna get after them? Let's go. 10 seconds here. Hide it, show it, hide it. All the way up. Let's go. You're in the final. 5, 4, 3, 2 and 1. Nice work. I'm gonna take this one dumbbell right here to my chest goblet squat style. Points of contact are my sternum, my sternum and my collarbone. We're gonna sit just to our right. You're gonna be a nice light, wide, lateral squat stance. Toes are going to face me or slightly out. I'm gonna sit right center, right center. We're just hitting this right glute on repeat. We go in three, two. Let's go. Right center. It's like a single leg squat for your right leg. You're driving up out of this gluteus medius. This. Okay, right here, this abductor muscle. Big, strong, powerful outer glute. Use it. It's what helps stabilize your pelvic floor. Helps with those side to side movements you're making athletically because you are an athlete training at home. Drive up out of that glute. Come on. Right here. You got it. Let's go. Bend, extend. Make it happen. You got 10 seconds to get after that right glute. Let's go. Make it happen. Right here. You're down to the mat for core in 5, 4, 3, 2 and 1. Nice work. You're gonna drop the weights. No weights. You're gonna come into a side plank. Okay? I'm gonna do A modified side plank. I'm gonna bring towel down cuz I'm getting sweaty. I'm gonna keep my inside knee on the ground. Could always give me a full side plank. Okay, you decide what works for you. It's three crunches, three second hold. Find a side plank that's comfortable for you. Get it up here. We crunch in three, two. Let's go. Crunch for three, two, one. Hold your side plank. Hold for three, two. Back to crunches. Three, two, one. Hold side plank. Three, two. Do you feel that outer glute working? Three, two, one. Glutes and obliques. Hold for three, two, one. Crunch for three, two, One. Hold for three. You got 10 seconds. Yes, you can. Back to crunches. 3, 2. This is it. Hold for 3, 2. You're out. Nice work, guys. Whoo. Right, all right. You ready for your final move? Cardio. It's body weight only. Lateral lunge to the right. Two high knees. Looks like this. Hit right, drive, 1, 2. Hit right, drive, 1th, 2. We're gonna go just to the right. Left side next time. You ready, guys? Let's go. Right in three, two. Let's go, let's go. Hit right, drive. One, two. Hit right, drive. One thousand, two. Come on. Right here. Use that big outer glute. You just strength train now. Use it to move like an athlete. Let's go. Training in all planes today. Moving athletically. Training for life, really. Right, Come on. Right here. Whether you're a farmer sitting at a desk all day, carrying cars to seats, we all got something we're working for. Come on. 10 seconds, let's go. Yes, you can stay with it right here. Last five, four, three, two and one. Whoo. Nice work, guys. One more time. One more time through it. That's it. Four moves. One more time. Overhead triceps, triceps, lateral squats, side planks. Here we go. Stop. Bend the knees weights. Overhead triceps in three, two. Let's go. All the way down. Halfway up. Down to the top. Down half, down, top. This is another good one to think about. If I come up to you and I punch you in the gut. What just happened? You see that? Instantly you tucked your tailbone under, right? That's how it should be the whole time, guys. Keep that tailbone tucked. Let's go. You got it. Nice work. Come on, finish these triceps off. You got 10 seconds. Yes, you can. Let's go. No one can punch me in my gut though, right? Here we go for three, two and one. That would be nice. Two little kids. Two little kids and I've never been more. I feel like I'm like this all the time. They're like, play lava monster with me, me. And I'm like, guarding the baby at all times. I'm like, oh, my goodness. This is just like a glimpse into the future. The kid's gonna be sitting in the bouncer, and they're gonna be throwing pillows. Here we go. Hit left, hit left. In three, two. Let's go. Just to the left. Left glute. This time we hit the right. Now it's the left glute. Come on, sit into it. Drive out of it. Drive out of it with some power. Inhale down. Exhale up. Okay, here. Here's my real question for you, Natasha, you have two kids, right? Yep. Boy and a girl? Yep. Nice. Okay, what are your easy, family friendly, family friendly, family friendly dinner recipes that are your staples in your house?

Anything. Ground beef. We go through ground beef like crazy. We make spaghetti tacos, hot dishes, casseroles, whatever you call them. All sorts of wonderful recipes. And ground beef, that's what we eat.

The most of at our house, right? And that's like a staple in every mom's household. I think it's. And one really great thing is you.

Can just get a whole bunch ready.

Knee and breathe it nice. And you're done. Look at that. You talk about ground beef. You didn't even know you were doing squats. Here we go. Side plank, side plank. Other side. Doesn't matter which side you did last time. Just do the opposite side this time. Side plank, three crunches, three second. Side plank. Hold. Okay. I am with you on the ground beef, by the way.

Yeah, this is the best.

Lift those hips. We go in three, two. Let's go. Crunch for three, two, one. Hold for three, two, one. Flex that foot. Let's go. Two, one. Hold for three, two, one. Keep those hips lifted. Nice and high. Back to that hold. Hold for three, two, one. You got. You're gonna feel those glutes, obliques. It's all working for you right here. Come on. Hold for three, two, one. Crunch for three, two, one. Hold for three. You got 10 seconds. Yes, you can. Back to crunches. Three, two, one. This is it. Hold it here. Hold it here for three, two, one. I love it. I love that we have Natasha saying, holy bananas. Yes. That was the goal by the end of this workout. Nice work. Okay, you guys, we're gonna hit left, two high knees. This is it. Lateral lunge to left drive. One, two. Okay, this is it. Your last 40 seconds to get after it let's finish strong. In three, two. Hit left, hit left. Drive. One, two. Come on. Hit left. Drive. One, two dot let's go, let's go. Finish it right here, team. Come on. Bring it home. Bring it home. Big finish. Rocking out. There's 35 minutes together. That cool down and stretch. It's on the other side for you. Yes, it is. Halfway. 20 seconds. Come on, come on. Yes. Big finish. Come on. Ten seconds here, guys. Let's go, let's go. Make it happen. And we're stretching. Last five, four, three, two. You're out. Whoo. Awesome work, Natasha. Nice work, Ashley. You guys crush this workout. I love that we got a couple holy bananas out of Natasha. Grab some water. We're gonna cool it down. Whoo. We did it. We did. Alright, guys, little hip flexor, side body stretch. Since we just finished off those obliques, take your left leg, wrap it behind your right leg if you can. Take that left hand, just reach up and over. Take that right hand and slide it down your right thigh. Nice little side body. Open. Feels good, right? Open up right here. Obliques, hip flexor, low back for 3, 2. Let's come into that standing. Let's go for a quad stretch right here. Find that balance right here. Pull that left heel towards that left glute and think about that tailbone tuck. I punch you in the gut. Tailbone tuck comes underneath. Open up the quads and the hips. You guys absolutely hats off to these two ladies. They crush this workout. Nice work. Both feet on the ground. Right leg goes behind the left this time, find that balance. Right arm overhead. Slide the left hand down the thigh. Nice little hip flexor. Quad stretch here. Little side oblique, that side plank. Tell you what. Sneaky hard. Here we go. Back to center. Bouncing on that left leg. Heel to the glute. Pull it up. Whoo.

Find that balance on one side than the other, right? I learned when I used to run a lot. If you hold your ear when you.

Do this, you don't fall over. If you hold your new fact. If you hold your ear when you do this, you don't fall over.

I know, it's weird.

I'm gonna put that to the test. Look at that. Learn something new every day. I love it. Nice work, you guys. All right, feet come back to parallel. Big inhale, reach up, exhale. Sink down to the bottom of the squat. All right. We heard Natasha's like, go to meal. It's the ground beef. It's me too. I mean, you can set it out and you can make anything. Anything we can go from meatballs to, I mean, like, lettuce wraps. There's so many good things you can make. What's yours, Ashley? What is yours? You're gonna sit back onto your booty. I don't like your own beef. Tacos are a big one for me. Tacos. We're going to a 90, 90 hip stretch, so. So we'll go front shin, parallel back shin, both legs bent at 90 degrees, and then you're gonna hinge over. Think about splitting this front shin in half. 90, 90 hip stretch. Okay. Tacos. Otherwise, I'm always a steak girl. Tacos and steak. I'm with you on the steak. I like steak too.

It's just.

It's an easy one. Right? And, like, I know my husband's gonna love it, and my kids shouldn't have started feeding them steak, so they both. They both really love steak. And I'm like, you guys are expensive children, but I think you can only put it on the grill. But actually you can, like, put it in the oven and just broil it too.

And putting a roast in. On. In a crock pot and then shredding that all up and putting that in hot dishes or tacos.

Super juicy. There you go. And lasts forever, which is awesome. I was actually just thinking about all my. Let's switch it out. Other shin parallel all of my other. You know, And I found out why we're gonna split this in half. Yeah. I mean, we're Midwestern. You can make fun of us, but, you know, like, why, like, crock pots or why it's so popular for moms. Postpartum. It's actually, like, all the collagen. Like, if you're getting, like, a true beef stew. Beef stew is so good for you. Postpartum. It's all that collagen, which is like the. You know, one of the founding. Founding. Basically proteins in your body is collagen, and you're getting that from the bone broth from. If you're using. You know, if you're making, like, a beef stew truly from scratch, it's just amazing for your postpartum healing.

So easy. Just throw it in.

Right? And so family. And there's always leftovers, which every. We're all looking for. Right? We want the leftovers. Nice. Awesome. Let's bring it to a butterfly. You can put the soles of the feet together. You're gonna roll the shoulders down and back. Take your right hand to your left shoe, left hand to your right shoe. Round out. Tuck the chin towards the chest. Pull the shoulder Blades apart. Spend a lot of time packing them down during the workout. Now you get to reverse that stretch and then counter it. Pull the shoulder blades down. Spread the chest apart. Think about spreading your chest apart, lifting, lifting your chin and just slightly hinging forward. Nice posture. Sitting up nice and tall. Opening everything up here. This feels so stinking good. And we're gonna finish with my final favorite stretch. I'll turn to the side. Legs are gonna go bent at 90 degrees. Fingertips are gonna face my butt. We're just gonna go into reverse tabletop. So I'm gonna bridge those hips up, let the neck and shoulders just hang. Think about spreading my chest apart. This feels so good. Believe it or not, I spend 90 of my day sitting at a desk, so this is so good. Open up those chest, those shoulders. Shoulders. Hold it here for three, two, one. Sit it back. Drop those hips. Awesome job, you guys. I am so proud of you for crushing this workout. Way to go, Ashley. Way to go, Natasha. By the time this is hitting the workout or hitting the vlog and our YouTube channel, you guys, it is February, which is heart health awareness month. And so if you want to find more heart healthy beef recipes, you can find them@minnesotabef.org we'll also link some of them below here in this video post so you can find some more family friendly, some heart healthy, friendly, awesome beef recipes to feed your family. And thank you again to the Minnesota Beef Council for bringing this workout to you guys for free. Such an awesome workout. And hey, if you need a good way to refuel, did you know that a three ounce serving of beef is 25 grams of protein? Awesome. Way to hit you up with some muscle recovery. Filled with those vitamins and nutrients that your body needs like zinc, selenium, iron, B12, B6, you're going to get it all. And that awesome serving of beef is going to help with that muscle recovery as you come back from this workout because we want to see you back here on this channel doing more of our workouts. So thanks for sweating with us and we hope to see you again soon. You can find more of our workouts@nourishmovelove.com have a great day.