35-Minute Full Body KETTLEBELL WORKOUT (or Single Dumbbell Workout) | No Jumping

Hi, I'm Lindsey Bondgren of Nourishpoop Love, and this is your 30 minute full body kettlebell workout. I have the awesome Rachel with me today and she is going to be offering dumbbell modification. So I'm going to be doing everything with my 25 pound kettlebell and Rachel's going to be doing everything with a dumbbell. She has a variety of options here. You can use two dumbbells for some of the exercises or just go with one heavy dumbbell. You get to decide. It's your workout and it looks like this. You, you have eight moves. They're full body moves using a kettlebell, a dumbbell, whatever you have. And you're going to do each exercise three times through. The time is going to increase instead of decrease this time. So first set will be 40. 20. Second set, 45. 15. Third set, 50. 10. You don't have to keep track of that. I'm going to keep track of the time for you. We're going to get ourselves started with a warmup. Ready to warm up? Sounds good. Awesome. Let's start with a good body weight warmup. So you're going to take your, your feet right underneath your hips. Take your hands to the creases of your hips and see what it feels like to hinge. So you're going to push your hips back towards the wall behind you. Stand tall. So you're going to feel this hip crease. Right? So you're just pushing back. Stand tall. We'll see what the difference is between a hinge and a squat. We're going to be doing a lot of hinges today, focusing on those hamstrings. Right posterior chain. So hinge back. Stand tall. Squeeze. Keep a nice flat back gaze in front of you. Think about pushing those hips back towards that wall behind me. Stand tall. Squeeze. The glutes drive through the heels. Stand straight up. Two more just like this. Hinge. Stand tall. Last one. Hinge. Stand tall. Now take those hands for me. Place them in between. You're going to take a swing. So this time add some power. Right? It's like you have that kettlebell or dumbbell in your hand. I'm going to show you from the side. Hinge, swing. Hinge, swing. Hips. Go straight back. Stand straight up. Not overextending. Probably one of the most common errors with the overextension. Right. Just standing straight up. Take a look at yourself in the mirror if you need to. Okay. If you're overextending, you are probably using too light of a weight. Okay, Nice work. Give Me. Four. Awesome job. Three. Standing straight up. Two. And one. Now take those hands back to the hip crease. And we're gonna go into a squat. So you're gonna drop your hips straight down, stand up. So there should be a difference what your hips feel like when they go straight back versus down. Right. Going down, you're gonna feel those hip bones drive forward instead of feeling the hip crease as much. Right. Knees are gonna go up towards my sticky toes. Driving for that 90, 90 angle at the bottom. Knee, hip. There it is. Nice. We're gonna do squats today and we're gonna do deadlifts. A lot of deadlift squats. We're gonna do lunges, rows, push ups, hitting all those major muscle groups. Legs, chest, back. Gonna get it all right here. Awesome job. And no jumping today. No jumping. But trust me, if you've done a kettlebell workout with me, you know heart rate is going to be high, low impact strength. Right here. You got four. Nice work. Three. Awesome. Two. Last one. Right here. Just go ahead, clap those wings. Open up the chest, the back, the shoulders. Nice little arm flap. Get that blood pumping. That is the goal for the warmup. Trying to get some blood to those muscles so they're ready to move. Next. 4, 3, 2, 1. We're gonna step to the back of our space. We're gonna take that hinge, hip hinge, hands behind the ground, walk out. High plank, walk it back in. Tap the toe, stand up tall. Good old walkouts. You're gonna see them in almost every warm up of buttons. It opens up that posterior chain while warming up the shoulders and the core, which is extremely important for almost every full body workout you are going to do with me. Nice work, you guys. Awesome job. Take it down, walk it out. Find that high plank. Walk it right back in. Last one. Right here. You're gonna hold your high plank. So walk it out and hold that high plank. Hold high plank right here. Nice. Shoulders are stacked over wrist. Core is tight. If I'm gonna do a push up, my elbows are gonna fall back. Right. Nice. Right here. Hold for 3, 2, 1. Step right foot upside, right hand. Take a nice easy transition. Feel really good. Roll that wrist. Nice. Awesome job. Hand plant to the mat. Step back. Left foot outside left hand. Easy twist. Roll up that wrist. Nice work. Gaze follows the fingertips. Set it down. Let's go ahead and take that push up. Knees or toes? One push up. Nice. Oh, let's do one more. Two push ups. Yes. There it is. Puffy cat. Up and back down dog pedal out Those heels. Nice. Press the chest towards the thighs. Walk the hands back to feet. Nice. Roll up one vertebrae at a time. You need to tap two. Big shoulder rolls up, back and down. Up, back and down. Let's go ahead and do a lunge. So left foot forward, right foot steps back to lunge. Right knee finds the mat. Right arm reaches up overhead and then comes back to center. Across the body, over the knee, back to center. Stand up. Repeat. Step it down. Knee to the mat. Reach up. Opening up this hip flexor right here. Back to neutral. Final rotation and twist. Core engagement. Back to center. Stand up tall. One more time. Set it back. Knee to mat. Reach up and over. Back to center. Cross the body. Back to center. Stand up. Other side this time. Right foot forward. Left knee goes back to the mat. Reach up and over. Back to center. Final twist. Nice work. Stand up tall. Getting nice and warm here, you guys. Reach up and reach across. Mobility moves keep you young, keep you agile, keep you moving, and keep you injury free so you can come back for more. That is always the goal. Stand tall. Nice work. Let's go ahead and flap those wings one more time. Let's do some butt kicks. Let's run it out. Open up those quads. Top of the thighs. Here we go. Options, always keep it low. Impact butt kickers right here. Okay, you can decide your workout, your workout right here. Run it. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Ready to do this, Rachel? Already? All right. We're gonna raise our heart rate for some kettlebell training. You got dumbbells? Go ahead, follow Rachel. You got a kettlebell. You can stick with me. I'm gonna show you your first move. It is a deadlift squat, clean press, clean squat press. Just one way. Started workout. A mouthful. And you're heart rate riser. Okay, so it's gonna look like this. Feet. You can kick your butt. Kick your butt if you want to. Or you can go a little bit wider. So you're gonna go right from a deadlift into a squat. So that hip hinge, hips go back. And I'm using the power of my hips to drive up. Hands are gonna slide down the horns of the bell. I'm gonna do a squat holding the bell of my chest. Drive up overhead so it looks like this put together, hit back down, push. Now that is a big, complex move. Rachel's gonna do the same thing using one heavy dumbbell, holding it the long way. You can follow her if you're like. That's aggressive. Way to start a workout. This is you Right here. One deadlift, one squat. Okay, that is a really great option. One deadlift, one squat. Okay? So 40 seconds of work, 20 seconds of rest. Eight moves. We're going to rock through these moves, starting with a big, powerful deadlift squat. It is going to be an awesome way to start this workout. If you're ready, grab your weights. I'm going to start my timer right here so I stay accountable and. And we are going to rock this out. One deadlift, one squat, clean rest. You're on in three, two. Let's go. Let's go. Hips, back, drive, power, squat, push. Nice. So hips, back, drive through, power and push. So my hands are sliding just down the horns of the bell on that clean. Get a nice grip for that press. This is time intervals. You can use your pace, your tempo, okay? So you move at your pace, whatever feels good for you. Today you got one dumbbell. You're following along just like Rachel is. If you're like, this is too much for me to start this workout like that, you're giving me one deadlift, stand, one squat, stand. One deadlift, stand, one squat,. Three, two, and one. 20 seconds of rest. Move number two, staggered stand. Swing right here. 80%. Actually. Let's set this up. First. I'm gonna stop my timer because I want to show you guys how to set up an appropriate staggered stance. Feet go by each other. Take your left foot, open it to 90 degrees, plant your right or left toe pivot. This is a staggered stance. That's how you find it to help you do a swing. I need to go wider, so step it out. Okay, so set yourself up right here. Open, Pivot, go wider. 80% in my right leg, 20% in my left toe. 80. Hinge, swing, hinge, swing. Now that you know what's coming, you are gonna rock through this because your 40 seconds starts in 3, 2. Let's go, let's go. Swing, swing. There it is. Hinge, swing, hips, go back, drive straight up. Rachel's got one hand on her dumbbell. Same thing if this doesn't feel comfortable for you. Both feet are on the ground. You're doing a standard swing. Hips, go back, straight up, back, straight up, back up. Or that staggered stance, driving straight up, drive through the heels, stand tall. My hips, my glutes, my power generating muscles power this movement. Not my arms. My arms are just a vehicle for moving the weight. Come on, right here. Five, four, three, two. Last one, last one. Nice work. Set that bell down in front of you. Okay. Okay. When you're going to Grab it. Grab it in front of you. Set it down in front of you. Nice work. Okay, staying on that right leg. Single leg deadlift. Woo. Right there. Up. Reverse lunge 1. Single leg deadlift 1. Reverse lunge. Tap the toe when you need to. You're on three, two. Let's go, let's go. Down. That's one way to start. No, find that balance. Single leg deadlift. And down one. One. Deadlift, one lunge. You tap your toe as you need or you set your back toe down. Right? Give me a staggered stance. Deadlift. Up. Step back to lunge. Up. Staggered stance. Deadlift. Back to lunge again. Slow and steady. Right here. Your pace, your tempo. My main focus in this single leg deadlift is keeping that left hip square to the ground. Don't let that left hip open. Don't let it float open. Keep it square to the mat. Nice work. Feel that standing leg working. Whoo. You got three, two, and one. Nice work. We're going to repeat those moves on the other side. Feet together, 90 degree open. Pivot the toe. Step it wider. That is where we go. 80% in my left leg, 20% in my right toe. Weight is in front of me. If I got a kettlebell, I'm gonna hike it back like I'm hiking a football. In three, two. Let's go, let's go. Hike. Nice. That is the best way to pick up a kettlebell, my friends. Right there. Nice little power hike. Swinging. You know, swings have been doubted the most beneficial hit exercise. Low impact strength and cardio, Right? Raise that heart rate. Hitting all those power generating muscles. Hips, glutes. Feel it, Rachel. I feel it. She's got it. She's got it. And she's gotta work on some grip strength. Holding it down. There it is. Nice work, you guys. Keep swinging right here. Final five. Four, three, two. Give me one more swing. Nice work. And kettlebell goes down in front of me. Awesome job. Moving on. Single arm row. Take the kettlebell in our right hand. Take a nice sacred stance for me right here. One row, one high pull. One row, one high pull. Okay, you can always just stick with a single arm row if that feels better for you. Three, two. Oh, Rachel, thank you. Thank you. Okay, let's go there. Let's. Let's do this. Three, two. Let's go, let's go. One row, one high pull. That's why Rachel did this workout with me, you guys. That's why she's here. It's hard. There's a lot going on. There's a lot going on, we're talking, we're queuing. Nice work. We're gonna do that single leg deadlift, reverse lunge after this move. There it is. Nice. So I row, I pulled high, I row, I pulled high. Think about pulling my elbow to the sky on the row. Then I use my hips to help drive that kettlebell up to my shoulder. Three, two, one. Nice work. We're gonna keep this right leg forward, and we're gonna keep the kettlebell in our left hand. You're gonna give me that single leg deadlift to reverse lunge. Not I missed. Thank you, Rachel. We got it. Yeah. Teamwork. Make it teamwork. Awesome job, you guys. Single leg deadlift in three, two. Let's go. Last time I missed a move, I had to give out some free coffee. But now Rachel's here to save the day. Oh, no, I'm not stopping you from doing that. We'll see. Maybe we'll talk about some free coffee when this workout goes live to get motivated and amped up, to grab those heavy kettlebells and get to work. Nice work, you guys. Keeping that right hip square to the ground. That's my focus right here. Now we slow it down if you need to tap when you need to. 10 seconds here. Nice work, Nice work. Hips back up, hips down. Final three, two and one. Nice work. Okay, push ups, let's go. Push up. Set that kettlebell dumbbell in front of you youu're gonna go into a push up behind your bell or dumbbell. One push up, one tap. So I'm reaching for that kettlebell or dumbbell. Getting a nice extension in front of me again, keeping those hips square in the mat. You ready, cuz? You're there. In three, two. Let's go. Let's go. We have one push up. Tap the weight, your option push up from the knees. Maybe you pop to the toes to tap the weight right here for 40 seconds. Got a message this morning. Just finished the whole NFL workout. Doing push ups on my toes. Yes, you guys. Yes. Those are some goals right there. So proud of you. Whether you're on your knees or your toes, you're doing your personal best. And that's what we're asking for every time you show up for a workout. Progress happens. When you come back to a workout, you do it again and you get better. Right here. You got it. 3, 2, and 1. Nice work. Stand it up. What we have left, grab that kettlebell in the left hand, that single arm row, and then the high pull. So palm, faces in, palm faces me on the high Pole, right? Okay. Can do. There you go. In three, two. Let's go, let's go. One row, one high pull. Make this 25 pounder feel nice and heavy. Back, upper back, shoulder and hips and glutes. Right? It's all turned on. So I would call this a full body workout. Right here. Raise that heart rate. You got it. You got it. Move number eight right here. Final move of your 40, 20 rounds. We'll get a nice little water break after this. You guys stay with me. Stay with me. You got it Right here. What would it look like if I said 10 more seconds? I think you could. I know you could. Come on. Come on. 5, 4, 3, 2, 1. Weights are down. Nice work, you guys. Grab some water. Awesome job. Water break. Nice work, Rachel. Good job. Alright, right. No jumping. High heart rate. Okay, first round, you felt that the moves adjust as needed. Second round, you're gonna crush these moves. Okay? Round number two. Repeat, repeat. 45 seconds of work. 15 seconds of rest. Work time goes up by five seconds. Rest time goes down. What I know. Okay, here to keep you guys guessing and on your toes. And it was good to work through those moves. If you're not used to using a kettlebell or a single dumbbell this way, it's good to work through them right now. You know it's coming now you can do it better. I'm setting up my timer so I stay honest with you. 45 seconds of work. 15 seconds of rest. That first move, deadlift, right? Pick it up so that hinge, clean squat, push. Your option. One deadlift, one squat. That's a good option. Okay. Deadlift, clean squat. Round two. You with me right now? I'm so ready. She's ready. She's ready to rock. In three, two. Let's go. Let's go. Deadlift, clean squat, push. Deadlift, clean, squat, push. There's still a slight bend in my knees on that deadlift, but it tips back. Focusing on the hamstrings, the glutes and push if you want to. Those heels can pop off the mat as you drive that weight up. Drive your hips forward. Heels pop, push. So I'm trying to get underneath the weight, get underneath the weight on the squat. Down. Nice. Elbows stay nice and high and they stay close to my body. My elbows don't wing out to the side, right? Nice. Closer. I keep my body parts to my body, more connected they are to the core. 3, 2, 2, 1. Why do we do that? Last chance of injury. Farther I get away from my body, more chance of injury. Keep that weight Nice and close to you. Okay? Sacred sand swing right here. Set it up. Pivot, touch. Grab your kettlebell. It's in front of you. Go a little bit wider. Hike it in. 3, 2. Let's go. 80% in my right standing leg. 20% in that left toe. Hips, back, hips forward. Soft bend in the elbows. Nice work. Settling right here. 45 seconds of swings. Trying to get that kettlebell or dumbbell just right up to eye level. And when using your glutes and hamstrings, that's what's driving the power behind this kettlebell. You got some good, powerful glutes and hamstrings. Use them. Use them. 10 seconds. Let's go, let's go. Right here. Stay with me. 5, 4, 3, 2, 1. Set that kettlebell in front of you again. Nice work. Single leg deadlift, reverse lunge. Don't got a lot of breaks between, do we? That 15 seconds goes fast. Grab that kettlebell with your left hand. Right foot on the ground. Single leg deadlift lunge in three, two. Let's go, let's go. Find that balance if you can. Slow and steady. So we just came from big, powerful swings where you had a nice tempo. Now you slow down that rhythm, find consistency, imbalance, and stability. Nice work. Like I say in a lot of my workouts, this is going to work your core more than any crunch you're going to do today. Right? Right here. It's going to work that core. Notice Rachel and I have our opposite arm out for counterbalance. Whoo. Gaze in front of us. Find that focal point on the floor. Nice work. 10 seconds. I feel that standing glute. I feel it. I feel it. Stay in it. 5, 4, 3, 2, and 1. Set it down. Have a floating hair on your body. Okay, set it up. Pivot toe slightly wider. Kettlebell in front of me. Going to hike and swing. 80, 20 in three, two. Let's go, let's go. Hinge swing right here. Right up to eye level. Hips, back, hips, drive. Hips, back, hips, drive. Nice work, you guys. Great cross training for runners right here. Great cross training for everybody. I say because we all need powerful moves, movements in our daily routine, and you can get power without jumping. Nice work. Keep breathing. One rep at a time. That's what you're here for. Let's go, let's go. You got this, you guys. 10 seconds. Yes, you can. Come on. Stay with me. Nice finish. 5, 4, 3, 2, 1. We're gonna get it right this time. We're gonna get it right. We're gonna stay right Here on that left. Standing leg. Single leg, deadlift. Lunge. Single leg, deadlift. Lunge. Not missing a beat on that second time through. All right, grab your dumbbell. You're on in three, two. Let's go. Single leg deadlift. Stand up, step back. Lunge. Nice balancing on that right. Standing or left standing leg? Right leg, steps back. Soft bend in that standing leg. Nice work. Balance, core stability. Hips square the ground. Nice. You got it. Going from that fast paced swing to a slow strength building deadlift. Nice work. That's why I love a good time interval. You guys, you can work at your pace. This is your workout from wherever you are in your fitness journey. That's where you are and that's where you're going today. You got three, two, one. I'm just gonna say what I just said didn't make any sense. That's where you are and that's where you're going. Okay? Take that dumbbell in your right hand. One row, one high pull. So one row, one high pull. You're there in three, two. Let's go, let's go. One row, one high pull dot Pull from the elbow and drive. Elbow by the kettlebell. You want to see the bottom of my bell on that pole right there. See the bottom of my bell right there? Nice work. I meant to say, you start where you are, you do what you can, and you get better every day. Consistency, you guys showing up. Someone said, you know, I'm not always consistent doing your workouts, but I can count on your consistency. You land in my inbox every Tuesday, every Thursday, every Sunday. And that's what motivates me. Consistency. You guys count on us for consistency. We got the plan. You just show up and follow it. 5, 4, 3, 2, 1. Holy bananas, that weight feels heavy. Let's go. Push ups, push up. Tap, push up, tap. One pushup, One kettlebell or dumbbell? Tap. Knees or toes? Try and start on those toes. Okay, here we go. You're on it. 3, 2. Let's go, let's go. We're going to have one push up, one tap. One push up, one tap again. Another move that you choose. You're going from your knees. Maybe you pick up your tempo. If you're like, I'm doing this for my toes. You might have to slow it down. Okay, another good option. Find a chair or an incline. You can see me right here. This is an incline. Really good option to work on full range of motion in your push ups. Come on, you got this. One push up, one tap. Nice work, Rachel. Yes. You Can. Come on. I know Rachel does push ups as much as I do. 10 seconds. We love them because they challenge us, right? That is true. They do challenge us. 4, 3, 2. You're out. Nice work. All right, pick it up. Left hand, one row, one, high pull. Finish that move. Number eight. Your water break comes after this. Yes, it does. Come on. Three, two. Let's go, let's go. One row, one high pull. Elbow. Bottom of the bell. Pull from the elbow. Show me the bell. Right there. You got it. Back, upper back, hips, blues. That front right leg. That hamstrings turned on, right? That core's turned on. Nice. Getting a little bicep on that row. You got it. Come on, stay with it. Yes, you can. Final move right here. So strong. Strong for 10. Let's go. 10 seconds. Yes. You got this. You got this. Stay in it, team. Last five. Four, three, two. Set it down. Put it down. Shake it out. Nice work, Rachel. I'm sweating. High fives, right, kettlebell. Powerful training, you guys. Quick, inefficient. Fell in love with the kettlebell after my first child because I was craving a good hiit workout. But I didn't want to jump. Still healing my pelvic floor, my core, kettlebell. Holy strength, right? Strength and cardio. You get it all. One piece of equipment. Simple. Don't need a lot of space. Big, powerful movements. Build strength, build power, right? What athletes do, and you're an athlete. You know what I'm doing? I'm changing the timer. We go up. Last round, you guys. Round number three. 50 seconds of work. 10 seconds of rest. Say, yes, I can. Come on. Yes, I can. Let's go, you guys. Yes, you can. 50 seconds of work. 10 seconds of rest. It's gonna fly. Eight moves. You got eight minutes for me. Give me eight minutes of your time. Finish strong. I promise I'll make it worth it. Eight minutes of your time. I'm gonna make it worth it. Find that kettlebell or dumbbell. One deadlift, one clean squat. 50 seconds of work. Yes, you can. Come on. Buy in. Right here. Let's go. Pump yourself up. Do whatever you gotta do. Tell yourself you get an awesome Some coffee after this. That's what I always do. You're on it. Three, two. Let's go. Let's go. Deadlift, clean, squat, push. Nice work. There it is. Let's talk about the muscles. Let's go through it. Hamstrings, power for the hips. Press everything on the squat, shoulders and core on overhead press. Nice work. There it is. Squeeze your butt, stand Tall. Lock it out. Push it up. Let's go, let's go. Come on. Yes. Talking about coffee. That's what usually motivates me. After my workout. I'm gonna get myself a nice coffee. Put my little flavor of collagen in there. It's gonna feel so good. Gonna enjoy it because I earned it. I worked hard for it. 10 seconds. Come on. You got it. Yes. Yes. Stay with me. Right here, right here. 5, 4, 3, 2, and 1. Only got 10 seconds. Take those hands. Right leg planted. Open. Pivot. Open. Kettlebells in front. Hike it in three, two. Let's go, let's go. 80 in the right, 20 in the left toe. You're swinging right here. 50 seconds. Find a cadence you can stick with. Rachel's got that nice 20 pound. Heavy dumbbells. Right. Crushing it. Nice work, you guys. You've been using the same weight for a year. I challenge you. Mix it up. Challenge yourself. It's time to increase your workload. That's how you see change. That's how you see growth, right? Come on. Yes, you can. Yes, you can. Let's go. 10 seconds. Here. Swing with me. Drive those hips forward. You got it. 5, 4, 3, 2, 1. Set that kettlebell down. Shake it out. Single leg deadlift. Reverse lunge. Standing on the right leg, left leg. Pull it back. Deadlift. Lunge in three, two. Let's go, let's go. Those 10 seconds of rest goes quick. We're not even there. It's, like, not even happening. Gotta tap. Nice work. So that's what's good, right? That's what keeps your heart rate high, challenges you. Nice. You can always slow this down. You guys hit pause button whenever you need to hit that pause move at a pace. I'm gonna try and float this leg, which means I have to slow down. I was trying to keep up with Rachel, and I was like, no, her pace isn't my pace. Then I realized that's probably how you guys feel at home, like I'm trying to feel. Lindsay, my pace is not your pace. This is your 50 seconds. Make of it what's best for your body. Come on. 5, 4, 3, 2, and 1. Push it down. All right, standing leg. There it is. There it is. Take your stance. Swing other side. Set it up. Grab that bell in front of you. You're swinging in three, two. Let's swing. Let's swing. 80 in the left, 20 in the right toe. You have now officially mastered this weight. Why did you do sacred stance? Mix it up, right? Get really into that standing leg. As you go straight from this into a single leg does this. So you are really challenging that standing leg, two back to back moves, right? That's what we call a superset. A superset because it is a good way to build and fatigue muscle and make you stronger mentally and physically. 10 seconds. Yes, you can. Come on, come on. 50 seconds, let's go. 5, 4, 3, 2, 1. Nice work. Set it down, Set it down right here. Single leg deadlift, reverse lunge. You guys, mentally, you gotta focus. Let's go. 3, 2. Let's go, let's go. I always say these workouts, they build mental toughness as much as physical toughness, right? 50 seconds of work. It's a lot to have your head around when you're tired. I've already done this twice now she's making me do it more longer, right? That builds mental toughness. Finishing this workout is going to make you feel so strong. So when you get done with it, you're like, I can tackle anything that anyone is going to throw at me. Today you got a work meeting. You want to throw my calendar? Bring it on. You got to throw your your plate on the ground after I made you a nice dinner, my awesome 3 year old. Bring it on. You're going to pick it up too. Okay? Five, four, three, two and one. Set it down. Nice work. You guys ready for that row? Let's keep the bell in the right hand. One row, one tap, I pull. It's gonna be the hardest move for me. You're on in three, two. Let's go, let's go. Row. Pull. Come on, row. Keep that core tight. Row. If you finish this workout, you feel this in your low back. It's a sign. Maybe you should try more lighter. Okay. Focus on that core strength. So much core is involved in kettlebell training. So much core. Another reason why I love it for postpartum training. But you gotta have a strong core to do the moves properly, right? I said this was gonna challenge me. Oh, my. Forearms on fire. Really? Too much as every other muscle group holding onto that bell. It's heavy. What If I said 10 seconds? Come on. What's that look like? Yes, you can. I'm talking to myself right here. Let's go, let's go. Come on. 5, 4, 3, 2, 1. Sit it down. Hold the bananas. There it is. 50 seconds of push ups. Did I say 50 seconds of push ups? Yes, I did. Let's go. Set it up. Three, two, two. Let's go, let's go. One. Right here. Whoo. Yes, you can push up tap, high pole. Other side. You are strong. You are capable. Come on. Right here. Let's go. Let's go. Why'd you show up today? Why'd you show up today? Let's go. Go back there. Think about it. Gonna be strong? Setting a good example for your kids? Fill in your cup. I would say this is what fills my cup. I do something for myself, I feel more willing to outpour onto other people all day. Come on. 10 seconds. You got this. You got this. Let's go. Right here. Come on. Stay with me. Last. 5, 4, 3, 2, 1. Nice work. You survived it. Told you to do it. Yes, you can. Always stronger than you think. Last move, One row, one high pull. Get into it in three, two. Let's go, let's go. Okay, you guys. You show up. You hit play. You can count on me to push you. That's what I'm here for. Your job is to give me your best effort. Last move. Last move of this workout. I'm counting on you. Bring it. Let's go, let's go. You got it. Come on. Strong bodies right here. Yes. Come on. You're ready to finish that. Coffee is calling your name. You're gonna tackle everything today, everything that comes your way. Yes, you are. But first, you gotta give me 10 more seconds. Come on, let's go. Right here. Come on. 5, 4, 3, 2, 1. Set it down. That's what we say. Set it down and walk away. Nice work, Rachel. Shake up those forearms, right? Grab some water. Quick sip. That is the workout. And in good fashion, we're going to have to Change this from 30 to 35 minutes. Okay? Just from now on, every 30 minutes gonna be 35. Suck your weights. Take a deep breath. Yeah. Yes, it did. I love it. You guys. Okay? I don't know about you. My forearms are feeling that. Right arm out. Pull back on your fingertips. Just pull back. Open it up. Should feel really good. Okay, now take it down. Fingertips down. And just pull in. Reverse it. Nice work, you guys. Awesome job. Now flop again. Other side. Hand out. Pull back on those fingertips. Hello, strong forearms. Okay, I was in front of my husband. I have to tell the story because I can't stop thinking about it. Okay. I love it. Take it down. So he plays professional beach volleyball. It's awesome. I know he's a stud, but go ahead, flap your wings. Take those arms behind your back. Interlace the fingers. Pull the knuckles away from the tailbone and just look up. And so he had every day on his way to work, he wanted to work on his blocking strength. And to block, you have to have really strong hands, right? You're trying to push the ball back on the opponent's side. Okay? If you play volleyball, you're, like, laughing right now, so you probably know where I'm going, But go ahead, slap your wings. And we're gonna sit down into the bottom of the ob. Squat chest stays up, heart rate's high. Go ahead and just pry side to side. So we got one of those things that you go like this to make your grip stronger. And I laugh every time you got in the car, you drive with one hand, maybe gripping with the other, and they switch it other hand. Okay, you guys, that season, you got more blocks than you ever had a season. So consistency, it shows you it pays off. I make one more point. But it worked, right? Hands on the ground if you feel good about your heart rate. Hips go high. Nice. Hamstring stretch. Open up that posterior chain because you just worked its butt off. Literally, just work your butt off. Okay? Let everything hang heavy. Release the tension in the low back, the neck, the shoulders. Release the tongue from the roof of the mouth. Walk your hands over to the right side of the body. Can you get outside your right toes? There you go. Nice little spinal twist. Opening up the lats. Walking over other side. Awesome job today. I'm so sticky. Proud of you. Crush this. Kettlebell workout, dumbbell workout, whatever. You've had awesome work. Nice work. Go ahead, stand up tall. Rise all the way up. We're gonna do that lunge stretch. Step the right foot back, knee to the ground. Right here. Reach up and over. Okay, Back to center. Now reach across the body. Nice. Now come back to center. Place your hands on your hip bones. Tuck your hip bones towards me and feel how much difference that makes when this hip opens. Just tuck your bones right? It's amazing how much one tiny shift in your body can make, right? I just love it. That's why it's so fun to get to know your body, right? Know where you're standing. Sticky. Know what hurts for you? Know what trains for you, okay? And then you correct it. Nice. Switch out. Other side. Right here. Let's go ahead and start with that pelvic tilt. So tuck it towards me. Feel how much that opens this just tiny tilt of that hip. Reach up and over. So if people come to me and say, you know, my knees are sore, I can't do this, I never say, don't say you can't. Come back to center. Switch over. Because with proper mobility and recovery, I bet you can get to somewhere. Maybe you can. You can't jump, that's okay. But I bet you can do something that you couldn't if you work on mobility. Super passionate about mobility. This year we're going to be bringing a lot more mobility to you guys. Back to center. Nice work you guys. Awesome job. You practice workout. Nice work. Great job. Nice work to you guys at home. As always, we've got more workouts where you at? Nourishmovlove.com if you like this workout, do me a favor, hit subscribe to the channel so more workouts come at you or go ahead, jump on our email list. We'd love to see you there too. With new workouts dropping in your inbox on Tuesdays, Thursdays, Sundays, we have weekly workout plans for you. Get it all@nourishmovelove.com and have a great day.