35-Minute FULL BODY Kettlebell Workout (Circuits, Modifications Offered)

Hi, I'm Lindsey Baumgren of Nourish Move Love. And we are coming at you with a 30 minute full body kettlebell hit workout. All you need is one single kettlebell. And I have the awesome Rachel with me.

Hi.

And she's actually going to show you how you can do this entire kettlebell workout with a single heavy dumbbell. So grab a single heavy dumbbell or grab a single heavy kettlebell. I'll be toggling between a 30 pound and a 20 pound dumbbell. And we are moving through eight full body kettlebell exercises today. And this is totally pregnancy friendly. There is no jumping in this hiit workout, trust me. Strength training is going to raise your heart rate without jumping, which is why we love it. So this is a low impact, high intensity strength training workout. Full body. We're going to hit it all from head to toe. You have eight moves. You're going to do each exercise for 40 seconds of work followed by 20 seconds of rest. And we're going to do it times three sets. It's pretty straightforward, but it's going to be a fun workout because we have some fun challenging new moves. Are you ready, Rach? Let's go. She is ready. Let's do this thing. We're going to get ourselves warmed up with a body weight warmup. Okay? So go ahead, take those feet, stack them right underneath your hips. Give me a big inhale. Reach up nice and tall. Exh. Exhale, baby. Back bend. Pull those elbows right down towards your hip pockets. Nice. Now take your hands right to your hips and you're going to give me a hip hinge. You're going to hinge forward and stand tall. So soft. Bend in the knees. I'm hinging forward, bringing my chest parallel to the ground, pushing my hips back towards that wall behind me. Just like I would for a deadlift or a swing. Hip dominant movement. We're going to do a lot of hinges, a lot of deadlifts, a lot of swings today. Okay? Warming up that posterior chain backside of the body. Think about pushing those hips back towards that wall behind you. Drive through the heels to stand you tall. Push it back. Drive through the heels. I'm like eating my hair today. What is going on? There we go. Got it figured out. Nice. Two more. Push those hips back. Stand tall. One more. Push those hips back. Now you're gonna take those hands in front of you, clasp them like you're holding your dumbbell or your kettlebell. You're gonna hinge and drive. So you're gonna pick up that Pace, Pick up the tempo. Really thinking about driving through your heels to stand tall. I'm gonna show you from this side. Cause I want you to see you're just standing straight up. The biggest mistake we see with kettlebell swings is overextending at the top. Okay? We don't want that. We don't want dipping into the back. Not good. You're just standing straight up. Chest to four. Straight up. Nice. Go for four. You got it. Come on. Three. You're snapping those hips. Two and one. From here, you're gonna drop it right down into a squat. So this time, hips go down. Okay? So we're gonna do deadlifts. We're gonna do swings and then we're gonna do squats. Squats are knee dominant. We gotta warm up the joints around the knee, strengthening those muscles. Our quads, our glutes, all involved. Right here. Nice. Knees track out towards those outer three toes. You got it? Chest up, eyes up. Drive through those heels. Stand tall. Awesome job. Right here. Go for four. We're gonna add on three. Give me a heel tap in two and one. Now tap the heel each time you stand. Tap the heel. Tap it in. Nice. Pull those inner thighs together. Little side to side movement. Warm up those outer glutes. Get them turned on. You got it. Right here. Go for four. Nice. Three and two and one. Let's go. Right foot forward, left toe staggered behind for a staggered stance. B stance. Stagger. Deadlift. You're gonna give me one Deadlift. Hip hinge. Stand up. One reverse lunge. Stand up. One deadlift. Stand up. One lunge. Basically, I'm warming you up for the exercises you are going to do today, okay? Functional training. Functional warm up right here. Preparing your body for the movements you're gonna do. Nice. Give me two more right here. Deadlift and lunge. Last one. Give me the dead. Hold that lunge. Hold that lunge. Hold it here. Tiny pulses. Tuck that tailbone. Open this hip flexor right here. Go for four. Three, two. Take your hands. Can you take them inside your right foot? Nice. Low, wide runner lunge. Take that right hand. Open it up. Gaze pose. Fingertips. Nice. Wide. Hip opener. Here. Take that right elbow. Drop it towards your ankle, your calf, your shin, whatever you got. Open up those hips. Nice work. Open it back up. Reach tall. Nice. Replant that right hand. Step back. Find a high plank for me. Shoulder stacked over wrist. Core is nice and tight. Two push ups. Down, up, down, up. Hold it here. Shoulder tap. Opposite hand. Opposite shoulder. 8, 7, 6. You got it. 5, 4, 3. 2, 1, step the left foot outside the left hand. Easy twist. Gaze follows fingertips. Take that left elbow, drop it towards your calf ankle. Nice work. Open those hips. That's what we're doing right here. Opening those hips. Greater range of motion, mobility. Open it back up. Nice. Right here we plant those hands. Step back. You're gonna give me a slow burpee. So go right foot, left foot, stand up. Take it down. Step back. One more. That's it. Only two slow burpees today. Take it nice and wide. Toes face me. You're gonna sit side, center, side, center. There you go. Side, center, side. Nice. Using those outer glutes, we'll get some lateral lunges in today's workout as well. You got it. Nice. Right here. Go for four. Awesome. Three and two and hold it to the right to sink in nice and deep. Those left toes can go right up towards the ceiling. Open up those inner thighs and hips. Nice work. Walk it up and over to the left. Same thing. Right toes can pop up towards the ceiling. Nice. Hip should be nice and warm. Right here. Right? Take a nice wide leg forward fold. Let it all hang heavy. We're going to release that tension in the back and the hammies. Right? You get to come back. You're going to look forward to doing this same stretch at the end of the workout. Slowly roll it up. When you get to the top, walk those feet under. Two big shoulder rolls. Up, back and down, up, back. And then. You ready to knock this out? Ready? Let' let's do this. Eight moves. 40 seconds of work, 20 seconds of rest. We're going to show you your first move and we're going to jump right in. I'm going to start heavy. Grab that 30 pound kettlebell. We're going to get after it right away today. Okay. It looks like this fun move. A little bit tricky, but it's fun. You'll get the hang of it. You get to do it three times. Okay. It is a squat pulse with a hand switch into a clean. So it looks like this. I start with my kettlebell or dumbbell in my right hand. I hold it, the one on pulse. Hand switch, clean pulse, hand switch, clean. That heel tap that we did in the warm up right there. Pull the heels together. Okay. Rachel's got a dumbbell. I got a kettlebell. Squat pulse, clean. You're alternating each hand each time. You ready, Rachel? It's already. My heart rate's already up. I don't know if it's the baby. If it's just me, I'm ready. To do this thing. Okay? 40 seconds per exercise. We're gonna start on move one. Take that kettlebell or dumbbell in your right hand. When you drop into that squat, you're going to pulse and switch it to the left hand, okay? We're going to clean on the left side first. We go in three, two. Let's go. Let's go. Squat, pulse, clean and stand. Squat, pulse, clean and stand. You got it. Nice. Really driving through the heel to stand you tall. Get those hips forward. Getting underneath that kettlebell or dumbbell. You got it. 40 seconds of work. Like I said, you're going to do each move three times so you can get a little bit better each time. Get the hang of it. You got it. Nice work, guys. Come on. Right here. Stay with me. 10 seconds on this move. Yes, you can. Let's finish it right here. Final five, four, three, two. Give me one more. Cuz you can. There it is. Nice. Stagger. Deadlift. We'll go right leg forward, left leg back. Kettlebell or dumbbell in your left hand, you're going to hinge forward. Sacred deadlift. Row at the bottom. Stand tall. Hinge and row. Working that front hamstring, glute and that left back muscle. Roll the shoulders down and back. We go in three, two. Let's go. Hinge, hold, row and stand. Hinge, hold, row. So you're holding at the bottom of that deadlift. Pulling that elbow back towards the hip. Think about pulling from the elbow versus the wrist. Think about pulling to the hip versus towards up to the ceiling. Pull back towards the hip. You got it. Hold that row at the top for a second. Control it down. You could always give me a single. A single leg deadlift. I like this staggered stance. One, because my balance is a little off with baby. Two, I can go heavier. I can use this 30 pound weight. Nice. Come on. Yes, you can. You got it. Final three, two, one. Stand up. We recover. Nice. We're going into a lunge swing. I'm going to switch my weight. Let's keep that right foot forward. You're going to transfer the weight into your right hand. You're going to hold a split stance lunge. Right foot forward, left foot back. You're going to lunge and swing. It's uneven. The weight is loaded on one side of the body. Hello, core. We go in three, two. Let's go. Lunge, swing, lunge again. You get to choose your pace. It's 40 seconds, okay? You can slow it down or speed it up. I'm gonna move at my pace. Rachel's gonna move at hers. I'm really driving through this front heel. Every time I stand, I think about making a fist with that front right butt cheek. Yes. You got it. Nice. You feel that core working, Rachel?

Everything. Right now I feel like I'm so focused, you know?

Right.

That's what new moves are good for.

Keep your mind in it right here. Final 5, 4, 3, 2, 1. Awesome job. Take it down to the ground. Gonna give me one push up, one pass. So you can take the push up from your knees or toes or an incline. One push up. Pass that weight across. Okay, we'll start with the weight on our right side. I'll be dropping to my knees very soon, I'm sure. Five seconds. We go in three, two. Let's go. One pushup. Pull that weight across. Nice. One push up. Pull the way across again. You guys, this is 40 seconds, your option. Drop to the knees for the push up. Pop to the toes for the pass. That's where I'm going to go. Nice. At home, I take my push ups to a nice incline. I like that room. It makes for baby. I love a good incline pushup in my pregnancy. Nice work. Someone asked me the other day, when do I know when I need to stop doing push ups in pregnancy? I was like, well, want to avoid any doming or coning of that midsection, but push ups and planks are not bad. You can hold it for 3, 2, and 1. Nice work. Coming right back up into swings. I'm gonna grab that heavy weight. Okay, if you got a kettlebell, set it in front of you. Stand behind it. You're gonna reach for it. Pretend like you're gonna snap that kettlebell in half. That is gonna activate your lats. Okay? Snap it in half. You're gonna hike it back and swing it in three, two. Let's go. Hike and swing, hinge, drive. You're driving through those heels to stand you tall, not overextending. You got it. It's one rep at a time. Nice. Low impact strength, power, cardio. You get it all. Love me a good kettlebell workout in my pregnancy and postpartum and just anytime.

I love them all the time, right? They feel so powerful. Like you just feel so good doing them.

Totally agree. Powerful, athletic. Come on. Yes, you can keep swinging for the final five. 4, 3, 2, and 1. Set that weight back in front of you with control. Nice. Breathe it in. 20 seconds to rest. We got three more moves. Deadlift, clean, uneven squat, single arm press. Holy bananas. Start with the dumbbell kettlebell. In your right hand. It stays in your right hand. Hinge clean squat thruster. We going? Three, two, let's go. Deadlift. Clean squat push. Nice hinge drive. Squat drive. Nice. Hamstrings and glutes, quads and glutes and shoulders and core and all of it. This 30 pound weight. Very aggressive choice, Lindsey. Very aggressive choice.

Crushing it.

Come on. Gonna go a little bit slower. You got 10 seconds. Come on. Come on. You got it. Stay with me. You're in it. 5, 4, 3, 2, recover. That was aggressive. Lateral lunge. I'll drop down, lateral lunge and curl. We'll go to our right. I'm gonna step to the right. Lateral lunge to the right. Stand up, balance, curl. If you can tap it or balance. You decide just to. In three, two, let's go. Lateral lunge and curl. I'm holding bell a little bit upside down for that curl. Gripping the horns. Nice. You decide. Find that balance. One, lunge into a curl. Think of it as a single leg squat for your right leg. You got it. Come on. Thinking about bringing ribcage to thigh on that right side. Really powering off that outer glute. Push me back up to standing as I balance and curl. 10 seconds, guys. Come on, move. Seven of eight. You're down to a kneeling position for core in five, four, three, two, one. I'm gonna keep my lighter weight. It's still heavy. 20 pounds. Still gonna feel real heavy here. Kneeling position. Toes are tucked, glutes are activated. Pelvis is tucked under rib cage. Start on the right side. Arms go as straight as you can. Make a rainbow from hip to hip. Rainbows, Kneeling rainbows. Right to left. In three, two. Let's go. Up and over. Nice. Draw that rainbow up and over. Ah. Whoa. It's gonna burn right here, guys. It is gonna burn. This is where you just gotta close your eyes, grit your teeth, and you dig in. This is core. This is shoulders. Oh, Rachel, what do you feel? Everything. Everything.

It's giving me flashbacks to that figure eight we did. And.

Oh. Arm superset workout.

Oh, my gosh.

That 25 minute upper body superset workout. Come on. Ah. 10 seconds. Oh. 20 pounds mercy. Come on, let's go. 5, 4, 3, 2, and 1. Whoo. You are strong and capable, and you did it. Eight moves, one time through. Grab some water. Water break, water break. You got two more times to it. Okay, Same eight moves. Two more times. Grab some water. How we feeling? Good.

Sweating.

Good. Rachel's, like, always glistening. I'm over here. Like, she's like, I Feel great. I'm like, okay, okay, you're gonna keep me going. I'm struggling a little bit today, but you know what? You're a rock star. We are doing it.

You showed up. You're making it happen.

Right? Towel off, guys. We start at the top, okay? That squat pulse, hand switch, clean. Got a lot of moves that are very complex today. This is functional strength training. Okay? So you're gonna pulse, switch it, clean it with a heel tap. Yes. Let's start in the right or left hand this time. Transfer to your right side. Transfer to your right side. Yes. You ready, Rachel?

Let's go.

That 40 second timer starts in three and two. Pick it up. Here we go. Squat pulse, switch clean. Squat pulse, switch clean. Okay, this is your second stab at it. Second stab. How do you make it better? Okay, find that rhythm, find that tempo. Really clean. Get underneath that weight, drive it up, drive those hips forward. The power comes here from the legs, the glutes, the hips. I really love kettlebell training for runners. Really hits those power generating muscles that power your running stride. Come on. 10 seconds, guys. 10 seconds, let's go. You got it right here. You're in it for five, four, three, two. And you're out. Nice work. Stagger, Deadlift. You're gonna find that B stance again. This time, left foot forward, right toe popped. Kettlebell or dumbbell in your right hand. Hinge row, stand tall. That's where we go. Yes. Here we go. Other side, come on. You only got to do each side once. And then we alternate it. We go in three. Three, two. Let's go. Hinge row at the bottom, stand tall. Hinge row, stand tall. Nice work. Really think about driving through that front heel, pulling that elbow back towards the hip. Nice hold at the bottom, squeeze. It's a good move to catch your breath on. Right here. One rep at a time, settle in. Love me a deadlift. I'm a deadlift girl. Rachel, what are you deadlift for sure dead.

I know. Well, I'm learning to love squats more, I'll say that.

Nice work, guys. Come on. Got five seconds here. Saying it. Four, three, two. We're gonna do one more because we can. Yeah, there it is. Nice work. Okay, lunge, swing. Drop that weight if you can. Stay with it if you can. I should say stay with it if you can. Drop if you have to. You have to. You're with me. Left foot forward, right foot back. Kettlebell or dumbbell in your left hand, same leg that's forward is the hand that swings. Find that split Stance. Swing it out in three, two. Let's go. Drop the back knee. Drive the hips. Drop, drive, drop, drive. Why does this side feel harder?

All those little imbalances you don't think about until you're here doing it.

That is why we love unilateral training. Hitting one side of the body at a time, it's gonna expose those muscle imbalances. What I really have to focus on here is not letting this knee cave in. It's my weaker leg. Keep that knee tracking out. Don't let it cave in. Come on. 10 seconds. You got this? Yes, you can. Right here. Sit with me. 5, 4, 3, 2. Give me one more. There it is. Whoa. Nice work. Push up. Pass. One. Push up. One.

Pass.

I'm gonna go push it from the knees. Pass from the toes. You can take it both from your knees. You do you. All right? Catch your breath. Are you ready? Because we go in three, two. Let's go. One. Push up. One. Pass. Come on, come on. Chest, shoulders, triceps, core. Right here. A lot of lower body in this kettlebell workout. It's your chance to give that lower body a break. Dig into those arms right here. You got it. One rep at a time. Come on, come on. Push ups are tough, but so are you. Let's go. Right here. You are crushing it, guys. 10 seconds. 10 seconds. Yes, you can. So strong for five, four, three, two, and you're out. Swing it out. Let's swing it. What do you think, Rachel? Are swings your favorite kettleb exercise or what is. Absolutely. I love a swing.

It feels so good.

Love a swing. I have to say, I think the deadlift clean impress is my favorite.

That's fun, too.

I like that one. Hike it in. Three, two. Let's go. Swinging right up to shoulder height or eye level. Soft bend in the arms, driving through those heels, standing straight up. Thinking about breaking that kettlebell in half. It's instantly going to activate your lats, right? You want those turned on, too? Protect that low back. Come on. One rep at a time. Halfway, guys, halfway. Let's go. Little swing, Little ponytail flip. Whoo. Come on, move. Five of eight. Right here. Yes, you can. Stay with it. Come on. You got 5, 4, 3, 2, and 1. Set it down with control. Right from that into a deadlift, clean, uneven squat. Okay, so kettlebell or dumbbell? Left hand hinge. Clean squat thruster only because I did 30 on the other side. The only reason I'm doing 30 off this side.

You got it.

This is hard. Okay, here we go. In three, two. Let's go. Hinge clean, squat thruster. Come on. Hinge clean, squat. Push lower with control. Re rack it. Okay, I got a 30 pound. I'm gonna go a little bit slower. You got a lighter weight, you want to pick it up, you go faster. This is your workout, guys. It's your workout. We always say, you do your best, you forget the rest, right? Come on. You are here to make yourself better today. 10 seconds. Better wife, better mom, better sister, friend, you name it. 5, 4, 3, 2, 1. Struggle through every stinking rep. Woo. Two moves. Lateral lunge. Bicep curl. We're going just to the left. I'm going to hold the horns. Lateral lunge, left balance curl. Whoo. All right, we go in three, two. Let's go. Lateral lunge, balance. Bicep curl. Find that balance. Come on. Tap it if you need to. You got this one. Lateral lunge, one curl. Think of it as that single leg squat for that left leg. Come on, guys. You got two moves left in round two, and you are crushing it. So proud of you. So proud of you right now. Come on, Come on. Yes. You got this right here. 10 seconds. 10 seconds. Hang with me. Come on. 5, 4, 3, 2 and 1. Whoo. Nice work. Down to the knees. Drop to the knees. This move literally brings me to my knees. That's what I should say. Tighten your ponytail. I know it doesn't look hard, but trust me, it is.

You gotta try it if you don't think it's hard.

Horns up. Left hip to right hip. We start on the left. Arms as straight as you can. Three, two. Let's go. Up and over. Hip to hip. Hip to hip. Just. You're like. You're literally drawing a rainbow. Literally reading my daughter Noah's ark. Beds are ready. Food is stored. Noah hollers. All aboard. If you're a mom and you have that book, you know what book I'm talking about. Come on. Exhale up and over. Draw that rainbow in the sky, guys. Up and over. Come on, come on. Yes. Literally gonna grip my way through every stinkin rep because we don't have an option to go down in weights. I don't have a lighter. Stinking kettlebell. Come on, let's go. Five, four, three, two and one. Holy bananas. Two rounds down, one to go. Grab some water. One to go, guys. One to go. Okay, the third set. How can you increase that intensity? Okay. How can you make it better? That's what I'm asking you. Third and final set. This is it. Whatever gas you got left in the Tank, this is your set to port out. The only thing that's going to change those single sided exercises now become where we alternate sides. Okay? So that stage or deadlift row. You're gonna stand up and switch legs each time. Hit that B stance each side. Same with the squat press. We're just going to alternate sides. That's the only thing that changes. Yes.

Let's go.

You know the moves. How do you make them better? How do you make them better? 40 seconds on. It's tempting, I'm telling you. Keep that 20 pounder with me the whole time, but there's light at the end of the tunnel, guys. One more set. Come on. You are mentally and physically tough. Let's do it together. We're in this with you. Rachel and I are right there with you, every rep. We're not gonna leave you.

We got push through.

Okay? Squat pulse, hand switch. Kettlebell or dumbbell? Right hand, squat pulse, hand switch. Clean heel tap. Say that five times fast. Whoo. 40 seconds. In three, in two. Let's go. Final round. This is where Rachel and I sing. It's the final countdown. Come on. That's why there's music playing in the background. You don't want to hear me singing.

You don't want our singing the entire time.

That is not something I was gifted with. Right, Come on. Last time you're gonna do this move, guys, it's right here. Make it happen. Yes, you can. Big, powerful, strong athletic movement. That's why we love it. Come on. 10 seconds. Yes, you can. Stay with me, stay with me. Come on. Final five. Four, three, two. Give me one more to finish. Okay, Stay good stance. Deadlift. Row. We're just gonna alternate like we said, okay? So split stance. Row. Stand up. Switch. Split stance. We'll start. Left foot forward, right foot back. Kettlebell or dumbbell in the right hand. Hinge and row. Split your stance each time. In three, two. Let's go. Hinge, Row. Stand up. Switch your feet. Switch your hands. You got it. Hinge, row.

Again.

You choose the pace. You can always slow it down. Remember, this is your move to catch your breath. Right? Come on. You got it. Nice one. Row at a time. Pull right back towards that hip. Come on. Start to feel this in the low back. Put a deeper bend in that front knee. 10 seconds. 10 seconds here. Let's go. Yes, you can. Come on. You got five, four, three, two and one. Nice work. Lunge swings. This time you're gonna switch your hand each time. So the leg that's forward is the hand that swings. So I go left, right? Okay, we'll start on the right. So left leg steps back to lunge. Steps. Swing it. Switch hands at the top in 3, 2. Let's go. Drop the left leg, drop the right leg. There you go. I think this is easier than the other uneven swing. What do you think, Rachel?

You know, it's less like my butt hurts less right now, but my brain is very busy.

Right. A lot of hand switches happening here. 20 seconds. Halfway, guys. Don't let that knee cave in. Don't let that front knee cave in. Come on, let's go. Yes. You can go for 10. Nine, eight. You got this. Seven, six, five, four, three, two and one. Whoo. One. Push up. One pass. One. Push up. One pass. Okay, give those legs a break. Chest, shoulders, shoulder, tri core. Chest, shoulder, tri core. Breathe it in. Heart rate tie. Come on, guys. Last time you're gonna do push ups today. It's right. Here we go in three, two. Let's go. Push up. Pull it through. Come on. One. Push up. One. Pull through. Yes. You got this. Push up and pass. Awesome job, team. So strong. Yes, you are so stinking strong. Right here. Halfway through. Halfway through. What do you got for me? 20 more seconds to turn up the volume and turn up the intensity. Right here. Finish. 10 seconds. Come on. Dig deep for the last five. 4, 3, 2 and 1. Who? Swing it out. Swings. Here we go. Come on. Big powerful movement. Last time you're gonna swing today. Last time you're gonna swing, right? Get that bell set up in front of you. Hike those hips right. Here we go in three. Ready? Grab that bell. Let's go. Two and one. Hike and swing. Break that bell in half. Come on. Send those hips back. Stand tall. Stop bending the knees. This is not a squat, it is a swing. Hips, hammies, glutes. Come on, Come on.

You said something once and was like, think about closing a car door with your butt. And I think about that all the time now. Every time I do this, I love it.

Hey, we all got those cues that stick with us, right? Find it. Come on, finish it. Five, four, three, two and one. Whoa. Nice work, guys. Okay, now we're alternating. I'm gonna drop my weight back to 20 pound. You have an alternating right here. Deadlift, clean squat, single arm press. Alright. Okay, come on. Here we go. 1. Deadlift, clean squat, press in 3 to start on the right hinge. Clean squat, push. Take it down, switch it out. Switch at the bottom. Nice work. Tell you what, every ounce of my ego is like, come on. Why are you not using that 30 pound weight, right. Sometimes you just gotta listen to your body and you just gotta do your best, right? Don't let that mind get in the way, okay? Come on. Just keep moving. We always say, physical strength, build mental strength. That's why you're here. Come on, keep it up. Yes, you can. Five seconds, guys. Five seconds. Finish it. Three, two. You're gonna give me one more on the left because you can. Yes. Finish. Nice work. Awesome job. Let's see, what are we at? Lateral lunge, right? Oh, it's flying. Guys, Two moves. Okay, you're gonna alternate, so you're gonna give me a lateral squat. Actually, toes face me or stand slightly out. Okay, I'm gonna go side curl, go to the right in three, two. Let's go. Hit right curl, hit left curl. So feet stay planted. It's the difference between a lateral squat and a lateral lunge. Feet move in the lunge. Feet stay planted in the squat, side center. You're really pushing off that outer glute. Come on, guys. You got this. And core. That is it today. That is it. You are crushing the workout, and you are so stinking close to the end. 10 seconds. Yes. Finish with me right here. Together, let's go. 5, 4, 3, 2, 1. Whoo. One move left. Are you ready, Rachel?

One move to finish with.

I know it's not, like the most intense move of today, but I'm gonna call it the mother of the moves, the mother of all moves today because it is literally so hard for me. Rainbows, tuck those toes, tuck those glutes. Start at your right hip, go to the left in three, two. Let's go. This is it, guys. This is it. Come on. Shoulders and core right here. That's how we finish this workout. Come on. Yes, you can. So strong. That's what you are today. Yes. Let's go, guys. Dig in right here. Come on. I'm not quitting, and neither are you. Yes. Up and over, let's go. You are so much stronger than you think. 10 seconds. Yes, you can. Yes, you can. Don't quit. Not yet. You got 5, 4, 3, 2, 1. Whoo. Set the weights. Off to the side. Awesome job. High five, Rachel. High five to you at home. Grab a quick sip and we are going to stretch. Guys. Absolutely earned it. You know when you get to the end of a workout and you're like, I earned every moment of this stretch, Children. Do not wake up yet. Mom needs to stretch. All right, let's start with broad rocks. You're going to bring your toes Toes to touch, knees go wide. Sit back and forward. Just catch your breath right here as you push front and back. Catch your breath. This should feel really good. So proud of you guys today. So stinking proud of you. Two more right here. Up. One more. Nice. Now walk those knees back underneath. If you feel good about your heart rate, you're going to leave your hips high, bring your forehead to the mat, and you're going to walk your hands away from you. So puppy dog, stretch hands. Walk, walk, walk. You're going to open up those lats that you've been holding tight throughout this entire workout in those kettlebell swings and those deadlifts and rows. Nice. Just stretching. Can you drop those elbows so they hit the floor? Open up the lats, the shoulders, the chest. Hold it here for 3, 2, and 1. Walk those hands back up. Come to a kneeling position. Okay, I'm going to take my right leg, bring it straight out in front of me. Okay? Right knee in line with right hip. Tuck the tailbone underneath me. Okay? I'm gonna open up this hip flexor right here. Nice little quad stretch. You're gonna feel that the more you tuck the tailbone, the more you're gonna feel the quad stretch. Okay? You want to intensify it. Take this left arm, reach up overhead, maybe even give me a little side bend. Hold it here for three, two, and one. Now you're gonna take this right knee and you're gonna open it up to a 45 degree angle or as far as you can. I'm gonna try and get it all the way up to the side. I'm gonna tick tock my arms down it. It's like a half kneeling windmill. I'm pushing into this inner thigh, opening up the hips. Okay. Opening up the chest. Gaze can follow fingertips up towards the ceiling. Think about pushing that right elbow into that right knee. Hold it here for 3, 2, 1. Now I'm going to take my hands and I'm going to frame that front right foot. I'm going to turn my back toes. I'm going to lift up into a pyramid pose. So I'm going to shorten my stance. And what I'm doing here is stretching through this front right hamstring. Okay? So think about keeping those headlights square towards the front hips. Stay square. Really stretching through that front hamstring. You can let the neck and shoulders just hang heavy here. Awesome job. I am so stinking proud of you for rocking this workout. Nice. Bring it back to center. Take a rag doll, grab opposite elbows or biceps and just Sway side to side. Release all that tension in the neck, the back, the shoulders. Release the tongue from the roof of the mouth. Bend the knees, roll up to the top. When you get there, two big shoulder rolls. Up, down and back. Up, down and back. Nice big inhale, reach up, exhale, Sink down to the bottom of a nice little squat. Right here. Pry side to side, open up those hips, drop down to that quadruped position. This time, left leg comes up to that half kneeling position. Tuck that tailbone, stretch through this right hip flexor option. Right arm overhead. Nice little side bend and reach. If you like this workout, like all of our workouts, please do us a huge favor. Drop us a subscribe to our YouTube channel. Drop us a comment, Let us know what move you like the best. We'd love interacting with you guys here on YouTube and on social media. Nice. Right here. Open up this leg to the side. Right. Windmill, tick, tock those arms down. All of our workouts are 100 for you guys. Free workouts, free workout plans, 14 day challenges, 30 day plans, you name it. We have all the home workouts you could ever want. From kettlebell to dumbbell to body weight strength. Hit bar. Nice. You're gonna frame this front foot. Swing that back knee around. I'll give you some room, Rach. Here we go. Pop the hips, shorten the stance. Pyramid pose. Now I'm stretching through that front left hamstring, right? Just let the neck and shoulders hang heavy. Hinge it forward here. Nice. Forward fold, releasing all that tension in that low back front hamstring. Awesome job. Hold it here for 3, 2, 1. Toes to the front. Ragdoll pose. Opposite elbows or biceps. Let it hang heavy. For the final time, you're gonna take a big inhale through the nose. Big open mouth, exhale, bend at the knees. Roll it all the way up. When I get there, it's two shoulder rolls. Up, back and down. Up, back and down. You did it. Way to go, Rach. Way to go. Nice work to you guys at home. We love sweating with you and we hope you come back for another workout. You can find all of our workouts at nourishmovelove. Com. Have a great day.