35-Minute Full Body STRENGTH + CONDITIONING Workout (Dumbbells)

Hi, I'm Lindsey Baumgren of Nourish Move Love. And we are coming at you with a 30 minute full body strength and conditioning workout. And I got the awesome Rachel with me. She is our low impact leader, as someone called her in the comments the other day. And we love it because Rachel's going to show you how you can do this workout low impact. This is an all out 30 minute strength and conditioning workout. And it looks like this. You have four circuits each. Each circuit has three moves. You're gonna do the first two moves for 30 seconds back to back. That's one minute of consecutive work, strength, power. Then you're gonna get a 30 second break and go into an all out conditioning cardio move. Follow Rachel for low impact, follow me for high impact. Every move is 30 seconds. You're gonna do the first three circuits times three sets. Last circuit probably only get two twice. We'll see how we shake out with time. All you need are some dumbbells. I got some 15, Rachel's got some 12. Use what you have and we're gonna rock this out. You ready, Rachel? I'm ready. Let's do it. Let's do it. Let's get started with a body weight warm up. So go ahead, find your feet just underneath. Your hips are a little bit wider. Toes are facing you or slightly out. Hands are going to come to your hips. You're going to give me one hip hinge, one squat. It looks like this, a hip hinge, hips go back, stand tall and a squat. Hips go down, hip hinge. Nice and squat. Awesome job, sis. Going to be we're going to walk through in the warm up. Some of the moves you're going to see in today's workout. One of them being a hinge swing. So you're gonna have dumbbells here. Swing them and then you're gonna go down into a squat. So we're warming up our posterior chain. That's the back side of our body as well as the front side. So back side with the hinge, front side with the squat. Nice right there. Give me two more right here. Hinge, swing down. Last one. Last one. Hinge. Swing down. Let's take it down. Hold your squat. Just pulse it here for 8, 7, 6. You got it. 5, 4, 3, 2. Let's push side to side. Push side to side. Push side to side. We're gonna move in all planes today. Okay? Right now we're going side to side, pushing laterally using those outer glutes. We're gonna warm up. Give me Some lap balance today. Nice tap. Eight, seven, six. You got it. Five, four, three, two, one. Take it. Jack to squat. This time, tap the floor, stand it tall, squat and stand. So you're gonna do this with dumbbells? Little four, tap, squat, push overhead floor. Tap, squat, push overhead, down and up. I don't know if you know, Rachel. We're just coming out of the gates with fire today. You got some energy. We're just gonna come at you guys. You got four, nine. You got three. You're gonna hold it high. Two. You're gonna going to jack it out right here. Let's go. Jack it, jack it. Rachel's got the taps. Low impact. Jacks or taps right here. Go. 8, 7, 6. Hold it nice and wide. In 4, 3, 2. Hold wide. Hold wide. Toes face me or slightly out. Tap side, this side. We're going to go lateral lunges. Hit those inner thighs. Hips go down and back. Chest up. Eyes up. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Give me a hinge forward. Nice wide leg forward. Fold. You're gonna stand up. Sumo leg deadlift. So heels and toes out. You're gonna hinge the hips back, tap the floor. Stand tall. Hinge the hips back, tap the floor. Nice. Think about squeezing those inner thighs together as you stand. This is our sumo deadlift. We're gonna add some of these in today. Nice. Give me two more. Awesome. Last one. Now take that hinge. Hinge it over. Plant your hands to the ground if you can. Step back, Find a nice high plank. Shoulders over wrists. Cords nice and tight. Push back on the heels. Pull up on the kneecaps. Give me two push ups, knees or toes. All the way down, all the way up, all the way down, all the way. If you're ready, you're gonna step in high 10. Show me your palms. Take it down. Step back. Step in high 10. Step back. Nice work stepping into that loaded squat position. Show me your palms and step it back. Two more. Step in high 10. Step back. Last one, last one. Step in high 10. Stand it up. Let's run it out. High knees. Get them up, get them up, get them up. Right here. Come on. Let's finish that warm up. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Ready to move, Rachel? She's ready to move. Oh, we missed. One move I wanted to show you guys. We're just gonna add it on for you. Fun little warm up move. Okay, step back to lunge. Rotate, pivot, push. Stand tall. Step back to lunge. Rotate, pivot Push. So it's an alternating lunge and a little push. A little side rotation. Okay, we're gonna do this with dumbbells. Just want you to try it, see what it feels like. If you don't like that rotational press, if twisting doesn't feel good for you, you're gonna follow Rachel during the move. She's gonna take up the twist. One more each way. Right here. Nice. Now you are mentally prepared and ready to tackle this workout. You ready now? Okay, you're gonna grab your dumbbells. I'm gonna show you your first two moves. You're gonna go 30 seconds. Squat with a shoulder press option. Tap the floor with your dumbbells. If you can tap it, push it. Squat, tap, squat, push. Squat, tap, squat, push. 30 seconds of that and then you're gonna go right into 30 seconds of dip drive. Dip drive. It's a push press. So really it's one minute of work. It's going to be fiery. Then you get a 30 second break after that and we'll go into an all out cardio move. Ready, Rachel? Let's get it. All right. All right. 30 seconds. Squat, tap with a push. I'm going to start my timer. Grab your dumbbells, let's tackle it. You can do three rounds of this, so you're really going to get it. You're on in three, two. Let's go. Let's go. Squat tap with a push. So I'm taking my feet just a little bit wider than hip distance apart. Toes are slightly out. I'm tapping the top of my head of my dumbbell to the ground. Stand tall, push overhead. Nice. Stand tall, push overhead. Really think about driving your feet through the ground. Stand you up and drive those dumbbells overhead. Nice. That 30 seconds goes faster in the final five, four, right into push press in three, two, one. Walk those feet underneath your hips. Two inch dip, drive right into it. Dip, drive. 30 seconds. Inhale, exhale, two inch dip, big drive. Dip, drive. Now it's alternate arms if the double is too much for you. Come on. Whoo. Shoulders. There they are. Come on, get those biceps right by the ears. Lock out the arms. Little tiny peek at the head through you're in it for 5, 4, 3, 2, 1. More rest. Dumbbells down. 30 seconds of rest. All right, 30 seconds of rest so you can prepare for your power conditioning move, which is three lateral bounds, one explode. Looks like this. One, two, three, explode. One, two, three, explode. Rachel's gonna give you three pushes, take out the explode and give me a squat let's go ahead and take a giant step to your left. Push right. Get that nice loaded squat you're pushing, right? In three, two. Push right, push right. One, two, three, explode. One, two, three, Explode. Come on, your pace, your tempo. 30 seconds. Push that heart rate right here. You get a 30 second break after this. Earn it. Earn it. Stay low in those legs. Big explode. Push. 1, 2, 3, 3. Drive. 10 seconds. Let's go, let's go. Right here. Come on, come on. Yes. Stay with me. 5, 4, 3, 2. Woo. Nice job, Rachel. 30 seconds to recover. Grab some water. Gonna be repeat those three moves back to back. Squat, tap and push right into 30 seconds of push. Press 30 seconds to recover and then you go all out. Cardio. I like this workout. I do that rest to recovery ratio. Five seconds. Squat, tap. In three, two. Let's go, let's go. Squat, tap and push. Going into one minute of work, 30 second intervals. You don't have to push pace. You determine your pace. Find a pace you can stick with for one minute of work. Okay? That's tough stuff, you guys. That's tough stuff. Halfway. You don't have to speed through this. You can go slower, maybe a little heavier on the dumbbells. You decide. What do you want today for three, two, let's go. Straight up. Push, press, walk those feet under your hip. Dip, drive, drive. Come on. Up, up. Little heel pop off the ground. Add those legs a little bit. You're gonna get real heavy for the shoulders here. Come on, let's go. 30 seconds. Yes, you can. You're working for that 30 second break. It's not gonna come easy. It's not gonna come easy. You got this. Finish it. Come on, come on, let's go. Last five. Four. Come on. Three, two, one. More dumbbells down. 30 seconds. Rest. 30 seconds. Rest. Three, push. One. Explode this time. Giant step to your right. Gonna push left, push left for three. Right, left, left, right, left. Explode. Hands on knees. Catch your breath. Soak it up. Don't let the heart rate come down right here so it's got somewhere to go. You're gonna push it in the next 30 seconds. Are you ready? Push left in three, two. Push left, push left. One, two, three. Explode. Use those outer glutes. Really think about activating those outer glutes. Drive from your outer hip. Right here. Drive, drive, drive. Come on, come on. Yes. There it is. Nice work. Push, push, push. Explode. Yes, you can stay low, stay low. Right here. 10 seconds. You got this. You got this. So strong. Right here, right here. Come on. Work for it. Let's 5, 4, 3, 2, 1. Nice work, Rachel. Two sets down, one more to go. Grab some water. One more to go. Okay? The goal is how much can you push yourself on those bursts. And then you can just be right here, hands on knees. Just recover, right? Let the heart rate come down. Third round is the best round yet, right? Grab those dumbbells. Last time you're gonna do it. You're on in five. Set it up. Let's go. Three, two. Let's go. Squat. Push again. It's your pace, your tempo, your 30 seconds. Right here. Come on, come on. You got this big full body move right here. Nice full body strength and conditioning. Yes, you can. Yes, you can. One. One rep at a time. That's how you break down these. 30 seconds. 10 left, 10 left. Right here. Push, press. That's where you go. In 5, 4, 3, 2. Let's go there. Walk those feet under the hips. Dip, drive. Come on, big push. 30 seconds. Push that heart rate right here. Come on, come on. Yes, you can. Let's go. Up, up. You can always alternate arms if you need to. Shoulders. They're feeling it. Let's go. Ten seconds. Come on. Working for that break. It comes. Five, four. Come on. Three, two, out. Dumbbells down. Soak it in. You should be needing that. 30 second break, right? You should be needing it. That's why we built it. That's why we gave it to you. All right, you're gonna push, right? You're gonna push, right? Hands on knees. Soak it in. Three bounds. One. Explode. Last time you're gonna do it. Best round yet. Let's make it happen. Push right in. Three, two. Let's go, let's go. One, two, three, explode. One, two, three, explode. I should tell you, those are supposed to be 15 seconds. Rachel convinced me that we should go a little bit longer. I'm really thanking her right now. Thank you for that extra 15 seconds. That is a game changer. Means I can go harder. Right here, right now. Come on, push. 10 seconds. You got this. You got this. So strong right here. 5, 4, 3, 2. And you're out. I have to say, we did that in the live workout. We did not nail it. We just nailed that. You see that? Coordination. We nailed it. Way to go, Rachel. Grab some water. We move on circuit. Two lunges and biceps. Okay. Hey, that tricky warm up move we did. So you're gonna do right here. Shoulders down and back, palms facing. We're gonna step back on the right first. Left foot forward. Step back. Right, right Arm pivot, push. Stand up. Step back. Right. Hold. Pivot, push. Rachel's going to take out the pivot push and just give you a hold. You choose what works best for you. Okay? So give me that half curl. Hold, pivot, push. If you got it in you, maybe you need to go a little bit lighter on the dumbbells and challenge that core and stability. Ready, Rachel? Step back. Right. In three, two. Let's go. Let's go. Step back. Right. Push. Nice. I didn't even tell you what your second move was. That you're going to go right into it is the element of surprise. I think it's better on this circuit. I'm gonna say yes, it's better. Okay. Because it is. It's spicy. Let's get real. Lunge. Spicy up in here. Come on. That pivot push is just an option. 10 seconds. 15. Feel real heavy for this. You got it. 5, 4, 3, 2, and 1. Hold those dumbbells. Step back, lunge drive. Right here. Can you give me a hop? Go there when you can join us. Whoo. Yep, we're getting spicy on move, too. Whoo. You can barely slide a stack of paper under that front left foot. But I'm leaving the ground. Can't tell that I am. I'm trying. It's spicy. These 15 pounds, who are they heavy? Come on. Stay in it. You got it. 5, 4, 3, 2. You're out. Dumbbells down. Really grateful for that 30 second rest right there. Told you you didn't want to know that move. It's coming because it's spicy. All right. Lateral lunge. Split lunge. Switch. Looks like this. Lateral lunge. Step back. Switch. Lateral lunge. Step back. Switch. Rachel's gonna take up the jump. Switch. Give you a step option. Go. We'll go right. Lateral lunge. To your right. You ready? Come on. Three, two. Let's go. Let's go. Lateral lunge. Jump. Switch. Whoo. Lateral lunge. Jump. Switch. Getting all up in your business, Rachel, right? She's like, I know you take up a lot of space. Get that coffee table out of the way. Move those couches around. Do what you got to do. Keep moving. 10 seconds. Come on. You got this. Lateral. Whoo. Big switch, uniform. 5, 4, 3, 2. You're out. Good way to fire up the legs. 30 seconds. Grab some water. Back from the top. Reverse lunge. This time, left leg goes back lunge. Hold left arm punches across the body. If that works for you. Okay. Follow Rachel if you want to take out the pivot rotation. Okay? Shoulders down. And back. You're on in three, two. Let's go. Half, curl, pivot, punch. Stand up. Half curl, pivot, punch. Driving through. That right heel stands me up tall. You got it. Come on. Nice work. Control that dumbbell. Control that pivot, punch, stand up. Nice work. From here, you're going right into that fire. That fire. You're gonna hold those dumbbells if you can. You're gonna give me a pile lunge exploding off that standing right leg in 5, 4, 3, 2, 1. Ready? Let's go. Let's go. Lunge explode. Come on. You do your best option at the knee drive option at the jump. These legs are feeling it. Holy bananas, this move. Why is it so hard for me? Come on, let's go. Right here. That 30 second break comes in 10. Come on, finish it. So strong. That's what you are right here. 5, 4, 3, 2. You're out. Holy bananas. Follow those lunges. All right, you guys, lateral lunge, Jump, switch. Lateral lunge, jump, switch. Thank you, Rachel. For the 32nd break, we would have. We would have died. Would have died. Whoo. 10 seconds. Lateral lunge. To your left. That's where you go. Lateral lunge. Step back. Switch in five. Come on. Three, two, let's go. Lateral lunge. Take it back. Jump, switch. Lateral lunge. Jump, back, switch. You, do you your pace, your tempo. Jump it. Or don't. When I think about riding a workout, I'm thinking, we're going to push something, we're going to pull something, we're going to squat something, we're going to deadlift something. And we are going to move in all planes. That's what you're doing right here. Moving in all planes. Come on, come on, let's go. Yes, you can. Five, four, three, two. You're out. Two down. One more time. One more time. Here's what changes you. Alternate your step back lunges and challenge your balance, your coordination and core strength right here. Because I go lunge, pivot, twist, Stand up, lunge, pivot, twist. Gotta alternate them. Same thing on your jump. Pick them up. Let's go. Three, Step back. Right. Two. Let's go. Step back. Right, punch right. Stand up, step back. Left, step back. Left, punch left, stand up. Come on, alternate it right here. You got this. Come on, come on, let's go. Looks really good, you guys. Looks really good. Halfway. Halfway. Bringing it right into the real spicy stuff. Come on, come on. Five, four, three, two, one. Step back. Right, bounce left, step down. Other side. Up. Alternate them. It's actually less spicy than just A single leg can thank me later. Whoa. Come on. Good thing we're finishing with this one. Come on. Can you give me more power? Let's go, let's go. Right here. 30 second break. You're working for it. Yes. Five, four, three, two. You're out. Dumbbells down. Nice work. One more time. That minute of work. Second of work, you guys. One minute of work is hard, period. Okay? One minute of Netflix. It's not so hard. Okay. Lateral tap down. Jump switch. We'll go right. Went left last time. Tap to your right. Jump switch. Last time. You're gonna do it? Yes. Tighten the ponytail. Three, two, go. Lateral lunge. Jump switch. Come on. Lateral lunge. Let's go. Right into it. Right here. Come on. Hips. Go down and back. Come on, come on, come on. Drive off that bent knee. Drive off that bent knee right there. Right back. Come on, come on. Last 30 seconds. You gotta do this move. You're closing it out. You're Moving on, circuit. 3 and 10. 9, 8. You got this. 7. Yes, you can. 6. 5. 4, 3, 2. You're out. Woo. Two circuits out of here. Nice work. Let's grab water. Water break. Two circuits down, two to go. Good news. You know what it is? You only do these two circuits two times through, so. Not three times. Two times, okay? So you gotta go harder. You're only doing it twice. Make it count. Okay. Circuit three. Hinge swing, narrow squat. Remember that warm up, the first move we did in the warm up? Right here. Hips back to the shoulders. Down, up. Hinge. Drive to the shoulders, drop the hips, stand tall. Hinge swing, narrow squat. And then you're gonna go right into holding the hinge. And give me back rows. Back rows. Right there. Hold your hinge, give me back rows. Okay, that's where we're gonna go. I'll explain your power move when we get there. Because sometimes it's better you don't know. Okay, you ready? Rachel? Grab your dumbbells. Hinge swing. Narrow stance. Hands. Feet are under the hips. You're on in three, two. Let's go, let's go. Hinge, swing to the shoulders. Narrow squat again. It's your 30 seconds. You choose your pace, your tempo, okay? Hips back, hips forward. Hips down. Hips up. Hip back, hips forward, hips down, hip up. Instead of saying hips forward, I'm gonna say drive your heels to the ground. So when I say hips forward, a lot of times people over Extend again at the top. Just think about driving your heels into the ground. Stand tall. Down. Nice. Drive the heels into the ground. Stand tall. 3, 2. Hold the hinge position. And row, row. I'm going to show you from the side. A lot of times we grow out here. Too much stress on the low back drop. The hips close to the dumbbells are to the body. Less stress there is on the low back. Think about pulling your elbows just where they meet the rib cage. Hold, squeeze, lower with control. Hold, squeeze. Lower with control. You got it. Come on. You're right here for five, four, three, two. And one dumbbells down. Actually, I'm gonna keep one dumbbell for the conditioning. Plyo. I'm gonna hold it right here on my chest. Okay? We did this in a live workout. You loved it. We're bringing it back. Squat, split, run. Looks like this. Squat, run, run, run. Rachel's just going to give you a toe tap forward, okay? You can do this without a dumbbell or with it. You ready? Your 30 seconds starts in five. Here we go. Three, two. Let's go, let's go. Squat up. There's a tiny little. Like my finger on train tracks. Run, run, run. Nice. Awesome job. Again. Your pace or tempo? Right. Come on, come on. Push in. Give me that. Full squat each time. Full squat each time. Yes, you can. Let's go. What would it look like If I said 10 seconds? You got this? Yes, you can. Right here. Finish it. 5, 4, 3, 2. You're out. Nice work. 30 seconds. Recuperate when I do it one more time through. Only two times, you guys. Only two times. Make it happen. Man. That lunge circuit should have been twice, right? Who wrote this? Hinge swing. Okay, hips, back, stand tall. Down and up. 10 seconds. Grab your dumbbells. What about your sides? I just hit my. Kick my butt. Kick my butt where my feet fall. That's my narrow stance. Three, two. Let's go. Hinge, swing, squat, stand. Hips back, stand tall. Down, up. Posterior chain, backside of the body on the hinge. Anterior chain, front side on the squat. Talk about those muscles that we're working. Hamstrings, glutes, quads, glutes, hamstrings, glutes, quads and core. Because those dumbbells are front rack. 5, 4, 3, 2. Hold the hinge, hold the hinge. Set it up and row. Let's go. Up and down, up and down. Come on. Not about how fast I can row. About control Right up. Elbows right to the rib cage. Nice pulling that elbow. Elbow to rib cage. Don't pull from the wrist. Pull from the elbow. That core stays nice and tight. Exhale as you pull. Exhale, Squeeze Shoulder blades go down and back. Pull that middle back together for 5, 4, 3, 2, and down. Dumbbell down. Nice work. Those hamstrings stay nice and loaded. One dumbbell if you want it. Squat, split, run. Squat, split, run. Squat taps. If you're with Rachel, I like that 30 second break. It is good. Gotta let that heart rate come down because you're about to push it, right? I know you are. Let's go. Get ready to push. Squat. Tap it. Squat. Run it. Put those feet on some train tracks. Three, two, let's go. Let's go. Squat. Come on. Up. Let's go. You got this. You got this. Nice work. Come on. Come on. Right here. Challenge that agility coordination. Train like an athlete. Whether you are or aren't, you get to be today. Come on. If you don't think you're an athlete, you are. Because you're doing this workout that makes you an athlete. 10 seconds, let's go. Right here. You got it. You got it. 5, 4, 3, 2. You're out. Just adding that dumbbell little extra intensity. Grab some water, recover. Here we go. Rachel. Circuit four, circuit four. This is it. Sumo deadlift push ups. The muscles we haven't worked yet. Inner thighs, chest. Try. Okay, Sumo heels and toes out. I'm going to do soft bend in the knees. Hinge forward, soften the knees. I initiate the move with a hip hinge. Initiate with a hinge. Okay. Tap the dumbbells around. Stand up. Hinge. Tap, stand up. Okay, you're gonna do two of those. On that second one, you're gonna set the dumbbells down. Step back. Give me a push up option. Step or jump in. Okay, Two sumo deadlifts. One push up. Two sumo deadlifts. One push up and then you're just gonna hold. Push up. All right, Grab your dumbbells. You're on in three, two. Let's go. Catch up. Tap, stand, plant, plant. Step or jump back. Push up. Right here. Step or jump in one and two. Set them down. Step or jump back. Push up. Right here. Step or jump in one and two. Set them down. Step or jump back. Push up. Let's go, let's go. Ten seconds here. One, two. Set them down. Step back. Push up. Step in and then step right back. Find your push up. 30 seconds. Let's go. Down, up. Knees or toes? Come on. You got this. So stinking strong going to those knees. Crank them out. Right here. Let's go. These endurance workouts get me push ups are hard for me when my heart rate's high. 10 seconds. Let's go, let's go. Always take those hands to an incline. You got five, four, three, two. You're out. Push ups just never get stinking easier. Those dumbbells are off to the side. I'm gonna show you your power move. It's only 30 seconds. And it's not even a full burpee. It's a half burpee. Okay, so it looks like this. Find your plank. Lower chest to the ground. Release your hands, kind of squeeze. Squeeze your shoulder blades. Little mini Superman replant. Push up, step or jump up. Show me your palms. It's called high 10. Chest to floor, high 10. You ready? Because you're there. In three, two, let's go. 30 seconds. Chest to floor, release. Up. High 10. Take it back down. Step or jump it. We're gonna move at different paces. Rachel. Stepping. I'm jumping. You got 30 seconds to push it. Let's go. Right here. And release. Whoo. Come on, come on. Halfway, halfway. You got it. Hand release, high 10. Hand release, high 10. Stay in it. Right here. Yes. You can say it. Let's go. Five, four, three, two and one. Whoo. Nice work, Rach. Awesome job. 30 seconds to breathe it in. One more time. That's it. One more time and you're out of here. Okay. Two sumo deadlift. Two sumo deadlift. One. Push up. 10 seconds. Set it up. Heels and toes out. Initiate with the hip hinge. Shoulders down and back. Pull the shoulders towards the hips. Three, two. Let's go. Let's go. Down, up, plant. Give me the push up, push up step or jump outside the dumbbells. One and two, plant. Let's go. Push up. Come on, come on. Up. One and two, plant. Push up. Yes. You got this. Let's go. Last time. You're gonna do it. 10 seconds. Up, down, up. Pull those inner thighs together. Hamstrings, inner thighs. You're getting them for 5, 4, 3, 2. Hold your push up, push up. Burnout right here. Let's go. Down, up. A lot of you saw that tutorial we did think about making an A with your arm. If I'm looking at you from a bird's eye versus a T. Come on. Elbows fall back towards the body. It's 10 seconds. Yes, you can. You are so stinking strong right here. Dig deep. Let's go. Five, four, three, two. You're out. Push back. Breathe it in. Grab some water. Last 30 seconds. Big finish. Chest to floor. Hand release, high 10. Palms off the mat. Palms up. Right? Show me your palms. Show me your palms. 30 seconds. You ready, Rachel? Let's get it. Last 30 seconds. Oh, man. That second coffee, that's what I get excited about right here. You're on in three, two. Let's go, let's go. Hands release. High ten. It's 30 seconds. That's it, right here. Come on, come on. Nice work. Awesome job, you guys. Awesome job. Come on, push it, push it. This is what you showed up for today, right here. Right here, those last 15 seconds. Make yourself proud. You got this. Yes, you can. Come on. Come on. Finish. 5, 4, 3, 2, and 1. Push up and back. Find that child's pose. Big toes to touch. Knees to the mat. Forehead to the mat. Just breathe. Awesome job. Whoa. That is a solid 30. Let's be honest, a little over 30. That's how we roll here at NML on brand. Okay, you're gonna find tabletop, shoulders stacked over wrist, hips over knees. Actually gonna kick out that right leg. Okay. Toes face me right here. Drop down to the forearm of the right arm. Left arm's gonna go up overhead. If you can just right. Challenging. So just open right to shoulder height. Right shoulder height. And now thread the knife needle through. Nice. Nice. Opening up that inner thigh that we just worked on. Those sumos. Nice little shoulder mobility. The next center. Let's just tap the hand. I shouldn't have gone for the open. That was too big. One more time. Thread the needle. Thread the needle. Awesome job, you guys. Nice work. So stinking proud of you. I think we all owe Rachel a genuine huge thank you. Come back to tabletop. Nice work. From here, drop the belly. Lift the chin. Nice little release of the core. You've been holding it tight this whole workout. I know you have. And spine goes up towards the ceiling. Tuck the chin towards the chest. Look at your belly button. Find a neutral spine. Kick out other side. So I'm gonna kick my left leg out. Nice work. I'm gonna take my left arm forearm to the ground right here, and I'm gonna thread the needle. Thread the needle. Awesome job. Sitting into that inner thigh. This should feel really good. Nice work. Work, you guys. Awesome job. Whether you took it high impact or low impact, that was a challenging 30 minutes. Bring it back up to tabletop and take it back under. Let's thread one more time. There we go. Nice work. So proud of you. Way to work hard. Way to show up. That is an efficient. Bring it back to center. Nice work. From here. Go ahead. Push back onto your back side. Let's go ahead. Let's send those legs long. A lot of deadlifts hip hinge movements and squats. So flex your toes towards your face. Sit up tall. Roll your shoulders down. Back. Actually, let's do that. Extend your arms out. Think about pull the shoulders up to the ear. Down and back. Create length in the neck. One more time. Reach to me. Fingertips out, shoulders up, shoulders down and back. Hold here. Now big reach overhead. Big inhale. As you exhale, flex your feet towards your face. Slightly hinge forward. Push your tailbone back towards the wall behind you. Hold for 3, 2, 1. Collapse if you can. You can reach for shin, calf, toes, whatever feels good for you today. If you like this full body, 30 minute circuit and you got a good workout that you thought was something you want to come back to, do us a favor, hit subscribe on our YouTube channel. Go ahead, head over to Nourish Move Love. For a full free workout plan, you can fit this workout into one of our 14 or 30 day challenges. We got it for you. You guys come back up. We're gonna go ahead and find a nice quad strap. So pull one foot parallel. One foot is going to come behind you. Nice little quad hip flexor stretch right here. All right, you guys, I have been loving the results. You see whether you're doing push ups from your toes, it's all from following a plan, right? We take out the guesswork for you. Follow the plan. You got upper body, lower body and full body just like this. Let's go ahead. Switch it out. Other side. As always, thanks for working out with us. And you can find more workouts always whether you want bar, cardio, strength or hit@nourishmovelove.com thanks so much for showing up, working hard. We look forward to sweating with you guys again really soon. Have a great day.