35-Minute FULL BODY HIIT Workout with Dumbbells (HIITStrong 35, Day 5)

Hi, I'm Lindsey Baumgren of NourishMove Love and this is your 35 minute full body burnout. This is part of our HitStrong 35 program and today is combining strength and high intensity interval in an all out full body fashion. I have the awesome Rachel with me. She's gonna be your low impact leader today. Follow along with Rachel to scale every move and make it work for you. Take me or follow along with me. If you want to take it up a notch and add some high intensity jumps and things of that nature, all you need are some dumbbells. We have a couple options to get us through this workout and it's a pretty simple workout, but one of my favorite ways to train. It looks like this. You have nine full body exercises. You're going to do each exercise for 40 seconds of work followed by 20 seconds of rest. Repeat it times two and then we go into an all out finisher. It's a five minute amramp. You're going to do four exercises, as many rounds as possible in five minutes. Okay. Basically, it's a pure fire workout. I think we're going to give it a four out of five on the crazy banana scale. For like holy bananas. How hard is this? Four. I might change my mind. Maybe five. Maybe five at the end of this workout. We'll see. But either way, it's going to be a good one. You do your best, forget the rest. Give me what you got in the tank today and that's all we're asking. Okay, you showed up. Let's get it done. Start with a full body warm up. You ready, Rach? Let's do it. Let's do it. Big inhale. Reach up nice and tall. Feet are underneath my hips as I exhale, baby. Back bend. Pull those elbows down. Nice. Let's do it again. Reach up. Lengthen. Create length. Reaching the fingertips, exhale. Pull those elbows down towards your hip pockets. Nice. One more time. Big inhale. Reach up as you exhale. This time forward fold. Reach your fingertips for your toes if you can. Nice. Forward fold. You feel good. Now drop your hips into a nice wide squat. At the bottom of your squat, you're just gonna pry side to side right here. So I'm just prying side to side, opening up those hips, right? Creating some mobility. Come back to center. Can you take your arms? Extend them overhead. Engage your core and your back extensors. Drive through your heels. Stand up tall. Let's do it again. Forward. Fold. Drop the hips. Fold here. Pry side to side. Open up those hips. This should feel really good. Plant those heels back to the ground. Reach those arms back overhead. Stand up tall. One more time. Forward fold. Nice. Drop the hips. Pry side to side. This time, you're actually going to come down into a quadruple position. So we're just going to go right into all fours. Shoulders stacked over wrists, hips over knees. Give me a couple cat cows. So drop the belly, look up, and then round through the spine. Tuck the tailbone up towards the ceiling. Open up through those shoulders. Nice. Do it again. Drop the belly. Retract. So pull those shoulders down towards your hip pockets. And now reverse it. Spread those shoulders apart. Push your tailbone up towards the ceiling. One more time. We want you to maintain a neutral spine throughout this workout, right? Keeping a nice flat back. But I want you to get to feel what your spine feels like as it moves in space. Now find that nice neutral spine. Lock it out. This is where you want to keep it. If I'm punching you in the gut, tuck that tailbone under nice flat back. This is where you're gonna keep it from here. Kick your right leg out to the side. You're simply gonna come into a nice. Make this knee nice and wide here on the left. Holding here. I'm just gonna take my toes. Toes up to the ceiling. Toes back to the mat. Toes up to the ceiling, toes back to the mat. Nice. Couple adductors right here. Adductor rotation. Just creating some external and internal hip rotation. This feels really hard for you. This is a move I would challenge you to come back to and do daily. This is not an easy move. Right? Like, you're like, I'm just pointing my toes up to the ceiling. Why is this so hard? Right. It's just a couple good ways to open up and create some mobility in this hip before we use this bunch of lunges. One more right here. Open it up. Bring it back to center. Nice. From here, step back to a high plank. Find that high plank. Get shoulders over wrists. Nice. Pull up on your kneecaps. Push back on your heels. Engage those quads. Awesome job. Hold here. Drive your knees towards your chest. Drive and drive. You're gonna open up those glutes. Now pull it in. Knee to chest. Open up those glutes. You can take it here or speed it up. You got 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Step your right foot outside your right hand. Easy twist. World's greatest stretch. Gaze levels. Fingertips. This should feel so sinking. Good. Nice. Awesome job. Come back to center. Frame that Front foot. You're gonna give me a bend and an extend. Lunge and lift. Drop the back knee, create length through that front hamstring. Drop the knee, create some length. Awesome. You got four. Nice. Three. Awesome job. Two. And last one. Step it back to plank. Two. Push ups. Knees or toes? Down. Up, down, up. Drop. Back to that quadrich position. Kick this left leg out. Here we go. Toes up to the ceiling. Toes back to the mat. Toes up to the ceiling. Toes back to the mat. Nice. Awesome mobility. This leg moves a lot more freely than my other leg. Right? That's totally normal. One leg might feel easier, have more range of motion than the other. Good to acknowledge those imbalances and then continue to work on that. Nice. Two more right here. Open toes to the ceiling, back down. One more. Toes to the ceiling, back down. Step back. Find a high plank. Nice. From here this time, take a nice wide base with your feet. Shoulder tap opposite hand, opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Step the left foot outside the left hand. Easy twist. Gaze follows fingertips of dropping that opposing right hip to the ground, stretching through that left glute. Hold here for 3, 2, 1. Nice work. From here, frame that front foot. And you're going to give me that bend and extend. Drop the back, right knee. Stretch through that front left hamstring. Drop the knee. Stretch it out. Drop and stretch. You got it. Down and up. Two more. Down and up. Last one. Down and up. Step back to plank. For the last time, we're going slow. Step in burpees. Plant right foot, left foot. Stand up. Take it down. Full squat. Step back. Step back. Now lead with the left foot, then the right foot. Stand up. Switch that lead foot every time. You got it. Step it right. Left. Stand up. One more. This time you lead with the left foot. Hold it high. Jack it out. Right here. Let's go for Jack. Let's go. Jack it. Jacket. Nice option. Tap with Rachel, Jack with me. You got it. Awesome. Let's go for some shoulder mobility. Up and around. Big circles, big circles. Go. 8, 7, 6. Nice work. Go. 5, 4, 3, 2, 1. Hold here. Pretend you're holding a dumbbell. Or not. Or not. And then you're gonna go sweep. Halo sweeps. So, shoulder mobility. We're getting on range of motion. Getting both knuckles behind my head. Core stays tight, spine is stabilized. Up and around. Up and around. Stopping the knees. Actively engaging that core. Up and around. Two more. One each way. Up and around. Up and around. Nice high knees. You ready? Run it out. Run it out. Run it out. Let's go. Nice. Can you move laterally? Go to your right, 2, 3. Go to your left, 2, 3. Back to the right, 2, 3. Left, 2, 3. Right, 2, 3. Left, left, 2, 3. Right, two, three. Left, two, three. There we go. Nice. You got it. Finish. Four, three, two, one. Ready to do this thing, Rachel? Do it. She's ready. I'm ready. Grab a quick sip of water. We're gonna get into all nine exercises. Every move is a full body move, right? We're gonna be moving from the ground standing up. If you need to add an incline to bring that ground closer to to you for chest, work, for push ups, for planks, go ahead and do that. All right, team, first move. I'm going to start heavy, probably drop down to lighter as we progress through this workout. You're gonna start on the ground. It's one push up one row, and then you stack on. So then I go two push ups, two rows, right? So my dumbbell is in my right hand. One push up, one row. Rachel's got it from the knees. And then you're going to stack on two push ups, two rows. Three push ups, three rows. So you're stacking on throughout the 40 seconds, trying to get to about five push ups. Five rows should be about where we land. You ready, Rach? Let's do it. Jumping in right away, knocking out those push ups. Here we go. 42nd starts. One push up, one row. Dumbbell in your right hand. We go in three, two. Let's go, let's go. One push up, one row. Pulling that dumbbell right back towards the hip lead with the chest on the push up. Oh, I forgot. Two pushups, two push ups. Whoa. We're supposed to stack on two rows. Now we go three push ups. You might be ahead of us. Two. Nice. Then you go three rows. You're stacking on each time. Nice. Awesome. Keep going. We're up to four. You might be at five. Come on. You got 10 seconds. Come on, finish it. Let's go. You're in the final. 5, 4, 3, 2. Give me one more. Finish it. Ah, there it is. Nice work. Awesome job. Next time through, we're gonna hit the left side. If you got to four or five, whatever it is, try to get there next time. Grab your other dumbbell. Stay heavy. It's a burpee. Stand up. We are getting after it today. You guys, right here. Stepper jump. Stand up. Plant the dumbbells between the hands. Step or jump back. You ready, burpee? Stand up in three, two. Let's go. Step or jump back. Stand up. Your option is to admit the dumbbells, right? I'm doing a little bit more of a deadlift. Rachel's gonna do maybe more of a squat because she's stepping back. You get to choose. What do you want? Today, deadlift is a little bit more straight leg, soft bend in the knees. I haven't done enough deadlifts this week, so I'm gonna go deadlift style, right? Keep those dumbbells tight to the body. Stand up, drive through the heels, stand tall, go. 10 seconds here. Starting to build that heart rate. You got it. One rep at a time, right here. 5, 4, 3, 2, and 1. I'm gonna drop down. Moving on. Hinge, swing, squat, thruster, narrow stance. Kick your butt. Kick your butt where your feet land. That's where we go. Drive the hip back to the shoulders. Squat, push, overhead. Straight, straight. Arms, back, shoulders. Start with the hip hinge in three, two. Let's go. Hinge, shoulders, squat, push, straight arm. Drop them, drive them. Drop it, drive it. Drop the hips, drive the weights, drop the hips. Drive the weights. Hips back to the shoulders. Hips down, overhead. Hips back to the shoulders. Hips down, overhead. Let's go. Power right here. High intensity strength training. Come on. Drive through the hips. Stand tall, push down, up. You got it. One at a time, let's go. 5, 4, 3, 2, 1. You're gonna hold those dumbbells. Make sure from the side, hinge over one dumbbell row, one straight arm kickback back, last triceps. You could always alternate the straight arm kickback if you need to. I'll stay to the side. Rachel will show you from the front. Catch your breath, load through the legs. Let's go. In three, two. Let's go. One row, one, straight arm kickback. One row, one straight arm kickback. One rep at a time. Slow it down. Catch your breath. Nice on that straight arm kickback. I'm hitting the lats, the back and the triceps. Shoulders are also controlling it. Really important you control the weight down. Don't just let those weights fall back to your hips. Control them. Everything is strength with control. You got it. Come on. One rep at a time. 10 more seconds. Yes, you can. One row, one straight arm kickback. Nice. We go five, four, three, two, and one. Awesome job. Still holding those dumbbells. Step back, lunge, step back, hold. Bicep curl, jump switch. Whoo. Jump switch is optional. You can always step it back. 10 seconds. I gotta drop my dumbbells. Shake out the wrist. Shake it, shake it. You're picking them up. Let's go. Five seconds. Step back on the right leg injury. Two. Let's go. Step back, lunge, hold, bicep, curl, jump, square, switch, hold, curl, jump, switch, or step. Come on. One rep at a time. 40 seconds. You got it. Nice work. Awesome job, you guys. Stay in it. Right here. A challenging strength and power move. Don't let that front knee cave in. Front knee drives out over that middle toe. Holding that lunge. Hello, leg. There they are. If you couldn't feel them, There they are. 10 seconds. Let's go. Strength, power, endurance, intensity. 5, 4, 3, 2, and 1. Whoo. That's tough stuff. Take it to the back of your mat with your dumbbells. Okay, I'm gonna drop all the way down to a squat, drop my weight, walk up to plank, cross, body, drive, Cross body, drive, walk in, pick up my weights, stand up. Working on range of motion in your squat, adding a full body walkout. You ready? Grab those weights. Three, two, let's go. Set the weights down with control. Walk out to squat, plank, cross, body, cross, body. Walk back in, pick up the weights, stand up, set it down. Walk out to plank, cross, body, cross, body. Walk it in, pick up the weights, stand up, drive through those heels. This is again, controlled movements. You take it at your pace, your tempo. It's all timed intervals. You move at your pace. Come on, you got it. Right here. 10 seconds. 10 seconds. Stay in it. Finish it. 5, 4, 3, 2. You're out. Awesome job. Dumbbells down. Dumbbells down. Ready to raise that heart rate. Lateral lunge. Let's see. Right lateral lunge to the right. Narrow squat, explode. Hit, hit, jump. Rachel's not gonna jump. Step right in. Three, two. Let's go. Lateral lunge right into narrow spot. Explode. Lateral, narrow, right, so it's low, low, explode, low, low, explode. Come on. 40 seconds. Right here. Again. You get to choose your pace. Come on, come on. I'm finding a good tempo, a rhythm I can maintain for 40 seconds. Whoo. Right here. Let's go. Land soft. Absorption has to be greater than production. 10 seconds. That means I need to be able to absorb the power I produce in order to stay injury free. 5, 4, 3, 2, 1. Feel that legs. Two more moves. Two more moves. That halo we did in the warm up, right here. Toes follow, hips, push out, halo. Push out, halo. Rachel's got a press instead of a halo. Shoulder mobility. Push to your right. In 3, 2. Toes pivot, hips follow, push center, push, halo, Push halo. Core, shoulders. Do that dumbbell all the way behind my head. Push. That's not an option for you. Follow. Rachel, you can hold or overhead press. Four shoulders. There they are. Come on, pivot those toes. Follow toes. Follow hips. Boom. Come on, finish it. 5, 4, 3, 2, 1. Woo. How you feeling? I'm gonna keep this one dumbbell lateral shuffle with the dumbbell. Two shuffles. We'll make some space here, right? Shuffle, shuffle, tap. Shuffle, shuffle. Pickup. Shuffle, shuffle, set down. Shuffle, shuffle, tap. Start with your dumbbell on your right. Giant step to your left. Shuffle to your right. 40 seconds. Last move. Three, two, go. Come on, pick it up. Set it down. Tap it. Pick it up. Set it down, tap it. Pick it up. Set it down. Come on, move. Move. Yes, you can. Fast on the feet, light on the toes. You're an athlete in training, right here. What are you training for? Maybe it's a race. Maybe it's so you can pick up your kids without getting injured. I don't care. But I want you to move like one. Just keep moving. We all got different goals we're working towards. Come on. 10 seconds. Yes, you can. Let's go. 5, 4, 3, 2, 1. Whoo. Holy bananas. One minute. Rest, recover. Breathe it out, walk it out. Grab some water. How you feeling? Sweaty. I love this format, though. That could go so fast. It's so nice to know you at once. You do it again, you're done, right? That's awesome. Okay, guys. I feel like I finally found my groove. I was telling Rachel it was one of those mornings before we got here. My four year old, I'm like, getting ready. He's like, mom, the toilet's clogged. My 2 year old's like, mom, I need another egg. My husband's like, what are we having for dinner? Like, I don't know. Too many things right now. I just get to zone it out. Come here. Focus on me. Do the work, right? That's what we're here for. We're here to do this, the work. Okay? Keep breathing. Got about 20 more seconds and then we're back on starting, same thing. Stack on one, push up one plank. Dumbbell's gonna be in my left hand this time. One push up, one plank. Then we stack it on two push ups two rows. Three push ups three rows. Okay, Stack on each time. Let's start heavy again. If I can really try and control those hips from moving. You do what you got to do. Five seconds. You ready, Rach? Let's do it. Round two. Let's go, guys. Let's go. Three, two. Let's Go. One push up. One row. Nice wide base with my feet. Oh, I did it again, Rachel. Two push ups. Two push ups. We did it again. You move at your pace at home. Stack them on. Come on, come on. One at a time. Yes, you can. You can always try and maybe take the rows from the toes, push ups from the knees or vice versa. Push ups are so hard, but so good for us. Come on, let's go, let's go. Finish it. You're in the final. Three, two, and one. Whoo. Tough stuff. You guys right there. Grab your other dumbbell. You're getting out of this with a burpee. That's how we stand up. Burpee, stand ups. Make it a squat, make it a deadlift. You pick your poison, your workout. I like the deadlift version. I don't think we do enough of them. Good for the glutes and hammies. And I'm a squat girl. Squats, squats and deadlifts. You're on in three, two. Let's go. Love to know what you like. What do you like better? Squats or deadlifts, right? We all got moves we love. Nice work. But that's why you show up. Right here. Is to maybe sometimes do the moves you don't love, right? We gotta get what we got to do. What gives us results and not always what we like. Okay? Come on, come on. Keep pushing. Right here. One at a time. If you don't love burpees, you're doing it because it works, right? We're in it together, guys. In it together. 10 more seconds. Come on. Right here. Stay with me. You got five, four, three. You're gonna give me one more. Two, two and one. Because you can, right? Because you are capable. Dropping down. Hinge, swing, squat. Thruster. Sweat is starting to fly now. Heart rate is starting to rise. Hinge, swing, hips, back. Stand tall. Drop the hips, drive through it. Ready? We go in three, two. Let's go. Hinge, shoulders. Drop the hips. Push, push. Hips back. Hips forward. Hips down. Hips forward. Hips back. Hips forward. Hips down, Hips forward. Nice. Don't want you to think about overextending at the top. Each time you drive those hips forward, you drive through the heels. Just stand tall. Down, up. Control the weights. I know you're swinging, but you're controlling the swing. Power comes from the legs. Right here. Nice going. Just to the arms next. In five, four, three, two, one. Set them down. 22nd break. Just arms one, row. One straight arm kickback. Good chance to catch the breath, right? Focus just on that upper Body. After that powerful leg movement, you do not need to jump to feel your heart rate skyrocket. High intensity strength. One, row. One. Kickback. We go in three, two. Let's go. Row. Kick back. Pull from the elbow, right to rib cage. Shoot them straight back. Row. Shoot them straight back. Lower with control. That's what I care about. That lower with control. Oh, that's so important right there. Come on. Should be a really hard portion of the movement for you, is right in front of you. That neutral spine. We talked about the beginning. That's what you got. Someone's punching you in the stomach, so you're keeping those shoulders spread apart. Nice shoulders out of your. 10 seconds here, guys. 10 seconds. Come on. Let's go. Finish it right here. 5, 4, 3, 2, 1. I'm setting them down. Whoo. Big lunge jump. Big lunge jump. Switch with a bicep curl. It is soaking sweaty in here, Rachel. Whoo. Flying. That's what I like. Who doesn't love a good, sweaty workout? You gotta work for them, right? One, lunge. Hold it, curl it. Jump, switch. Or don't step back, left in three, two. Let's go. Step back, left, hold. Bicep curl, jump, switch if you want it. Dropping that back knee to the ground. Back knee is hovering just off the mat. Exhale, curl. Probably the toughest move for me right here in the sequence. You got it. Come on, let's go. Halfway, halfway, team. You got this. Stay in it. One rep at a time. Right here. Work for it. Earn it. Come on. Yes, you can. You are so stinking strong. 10 seconds. Come on. Stay in it. Right here. 5, 4, 3, 2. Set them down. Walk away. Whoo. Okay. Squat, plank, walkout. Squat, plank, walkout. Two, knee drive, cross body, if you got it. Ten seconds should be hands on knees, right? You should be breathing out of your mouth. One, squat. Challenge that range of motion. All the way down. Three, two. Let's go. Squat. Set them down with control. Walk it out. Cross body, crossbody. Walk it in, grab them, stand up, set them down, walk it out. Right here. Crossbody, crossbody, walk it in. Another new favorite around here. Right here. Love giving you guys old favorites that you know and that you can do really well, combined with a new move to keep you coming back for more. That's what we want here, right? A workout program that you are excited about every single day. Ten seconds. Come on. You got it. Crossbody, crossbody, walk it in. 5, 4, 3, 2. You're out. Nice work, team. Ready to power it up. Body weight, lateral Lunge to your left. Lateral lunge to your left. Narrow squat, explode, explode is optional. Lat lunge. Low, low, explode. Low, low, explode. I'm just gonna keep the sweat towel to your left. In three, two. Let's go. Low, low, explode. Low, low, explode. You got it. Training in all planes. Because that's what athletes do. And like I said, you're an athlete, right? Yes, you are. Come on, train like an athlete right here. Love it. Who doesn't love to feel strong? Who doesn't love to have their mommy look at them? For my son, I flung a tube out of the water. We were tubing at the lake over my head. And Brody goes, look, my mommy is so strong. And I was like, yes, that is exactly why I do this. Right here, right here. Come on. Ten, nine. You got this. Let's go. Finish it right here. Five, four, three, two, one. Whoo. Two moves. Push out. Halo. Shoulders and shoulder mobility. Shoulders and core, I should say. 10 seconds. Halos and lateral shuffles. Let's go. Finish it, guys. Finish it. Push left in three, two. Let's go. Toes follow hips. Halo or overhead press? Push it, Halo. Push it, Halo. Come on, push it, Halo. Push it. Core stays tight. This is not a spinal movement. This is actually anti core movement. So controlling your core as your arms move away from it. You got it. Let's go. Start to feel that shoulder fire. Stay in it. 10 seconds. Push, halo, push. 5, 4, 3, 2 and 1. Awesome job. One dumbbell or not. I'm gonna set it on the left this time. Start right. Push left. Last move, guys. Lateral shuffles. Add the weight if you want to. What are we working for, Rach? A minute break. The minute break. She's got it. Three, two. Let's go. Pick up the dumbbell. Shuffle, shuffle. Set it down. Shuffle, shuffle, tap, shuffle, shuffle. Pick it up, come on. Set it down. Tap it. Let's go. Rach, when you signed up for this job, did you think that this is what you know? I will say this was not in the job description, but how lucky am I that I get to work out with personal trainer Lindsey and get my butt kicked? How lucky are you guys that you get to get Rachel to be your low impact leader? Woo. Come on, team. Come on, let's go. What would it look like If I said 10, 9, 8. You got this. Let's go. Finish. 5, 4, 3, 2, 1. Woo. Hickle Lynns. Holy bananas. Water. By water, I mean breathe. One minute break, guys. That was something. Guess what? Workout's not over yet. I said 5 minute at the beginning. But we're short on time. So here's the good news. We got a four minute amramp. Okay? You have four moves. You have five push ups. Five dumbbell burpee get ups like we've already done. Okay? You've done all these moves. Then you take the weights. Five squat thrusters. Push down, up. Five lat lunge, narrow squat explode. That's one. You're gonna do them just on the right side of the body the first set. The next time you go through, you'll do left. So alternate that last move. Five push ups. Five dumbbell burpees. Five squat thrusters. Squat thrusters. Too much water. Five lateral lunge. With a squat jump. You can stick with me and Rachel or move at your pace. It is as many rounds as you can do in four minutes. Yes? Yeah, we gave you a break, so now you better go hard. Right. Four minutes all out. Five push ups, five dumbbell burpees. I'm starting on my weights, starting on my weights. Four minutes, five push ups. That's where we start. You ready, Rach? Timer starts. Buy in. Tell yourself you can. Come on. Yes, you can. Timer starts in three, two. Let's go. Five push ups. One, two, three, four. Let's go. Five. Right into dumbbell burpees. One. Your pace, your tempo. Come on. Five of each. Three, four. Nice. We're gonna go at different paces. We can go at different paces, Rachel. Cuz that's what we all do. I'm going right into five squat thrusters. Let's go, team. Come on. Come on. Drop those weights right into your lateral lunges. I'll go right. First one. Come on, come on. This is gonna be a burner. You guys choose a pace you can stick with. Come on. Come on. Right into it. Back into it. Come on, Let's go. One minute down. You're gonna have to grunt through every rep. It's going to be hard. Come on. So strong. Let's go. Finish it. Come on. What is the max effort you can give right here? Squat thrusters. One thing I'm working on, I like to look up. I like to crank my neck and go like that. No. Trying to keep a nice neutral spine. Nice work, lateral lunges. Come on, keep pushing, guys. Your goal is to get through all four moves in a minute. That means you're doing four rounds of this. Come on, let's go. Come on, come on. You're nearing the end of minute two. Two minutes down, two to go. Push ups. Hardest move, I think. Come on, keep pushing. Keep Pushing. This is why. You got to know why you showed up today. Right here. It's hard. 99% of people. Okay, that's probably not true. Let's go with. 50% of people are not going to do this. They're not going to put in the hard work. But you are. Why? Why are you putting in the work? Come on, let's go. Whoa. I'm going. I'm going this way. Nope, I'm going this way. There you go. You want to know my why? I'll share my way. Because this is what I love to do, right? If I'm gonna drop my kids off at daycare, I'm gonna give you 100%. We are gonna work as hard as we can to give you the best content. That's how my work days are spent. Being the best I can be. One minute left. Come on. Come on. Do your best. What do you got? You got to finish it. Come on. Can you get through four sets? Come on. Yes, you can. I'm with you. I know you can. Come on. So proud of you for showing up. Right here. Finish it. Finish it. Whoo. Let's go, team. You're in the final 30 seconds. You gotta fight for every rep. You gotta fight for it. It's not gonna come easy. Come on, get strong right here. Physically and mentally build yourself up. Let's go. Whoo. It's hard. We're working for it for ten more seconds. Ten seconds. When you get through four rounds, you don't quit. Keep going. Five, four. Come on, Rachel. Three, two, one. I need one more. She is a finisher. High five. Holy banana scale. Five, five. That's it. That is tough. I am so proud of you guys. Okay, that is week one of hit. Strong 35. And that is one hard way to finish. Way to show up. Let's stretch. Whoo. Grab your towel. Dry yourself off. Nice work. Okay, guys, let's stretch. Big inhale, reach up. Big exhale. Just let it come out this time. Big inhale. Reach up. Hold, baby. Back bend. Pull it down. Nice. Reach up. Right wrist grabs left. Up and over side body stretch. Nice. Let that heart rate come down. Nice work. Back to center. That was a true work workout. Like, you just got to put in the work. There's no way around it. Back to center. Flip the wings. You cannot fake that. There's no way to cheat it. You just got to work hard. That's what it is. Consistently working hard and showing up. And you did it. Drop down to the bottom of that. Yogi squat knees. Hit the Inner, inner knees, inner thighs. Just pry it outside to side. Awesome job. Rachel and I have been dreaming about this stretch since we started the workout. Ready? Hit that quadruped position. All fours. Nice. Right here. Shoulders over wrists, hips over knees. Take that right leg. Make a big hip stretch, circle. Set it behind your left knee, and then just sit back so my left leg stays. Right leg reaches back behind me. Forearms come to the mat and hold that outer glute. Feels good, right? This is that feeling of just pure satisfaction. Like that moment when you're like, I'm so proud of myself for showing up. That moment when you're like, oh, yeah, Mama's getting a second copy. Nice work, you guys. I'm so proud of you. Thanks for showing up and working hard and finishing week one. Strong back to center. Let's do that same thing. Other side because it feels so good. Big hip circle. Up and outside the right leg. Right leg stays, left leg slides back. Really digging into that right glute. Awesome, awesome job. Great stretch to come back to, too. Because this was a tough workout. I have to say, it might be my favorite full body workout we've released. Like, I'm just. I love it. I'm really pumped about it. It's hard work. It's a fun mix of just pure, straight up, 40, 20 strength. And hit with a solid burnout that can really kill you on days. Like, you get to choose how hard you're going to push on this workout. Some days I don't have it right. I choose lighter weights and I give what I got. Some days I got it. I grab my 20s and I just work back to center. Nice. Now we're going to do the shoulders, so you're going to stay in this quadric position. Right arm is going to thread through. Okay. Normally we gaze, so our gaze follows. This time, actually try and switch. Try and gaze opposite of your shoulder, shoulder, or where your fingertips are. So try and gaze over to the right. Nice little shoulder and spinal and neck stretch right here. Hold it here for three. Hips are high, two and one. Bring it back to center. Same thing. Other side. Take that left arm. Thread it through, and then slightly turn that gaze the opposing direction. Challenge yourself to move in new ways. Right. Mobility. We typically always gaze. Follow the fingertips. Sometimes it's good to challenge it and gaze the other way. See what feels tight and sticky for you so you can come back to it and keep working on it. Nice hold for 3, 2, and 1. Bring it back to center. We're gonna go for the good old reverse tabletop because I love it. Fingertips are gonna face your butt. Legs toes are pointing straight ahead. Lift those hips. Drop the neck. Spread the chest apart. Open up through the shoulders. Feels so good. Just open it all up. Before you get into whatever you're gonna get into today. Maybe that's your bed. If you're working out at night, maybe you're going to sit at a desk all day. Whatever it is, this is a stretch you can always come back to. Hold it here for three, two and one. Sit it back. Awesome job you guys. I am so proud of you for showing up and working hard through this full body workout. Thank you so much. If you like this workout, check out our full hit strong program. You can find all the workouts linked below or you can find them all@nourishmovelove.com awesome job. High fives all the way around. We'll see you again next week. More hit strong coming at you.