35-Minute Full Body Workout (Build + Burn)

If you're looking for a solid full body strength workout with a little bit of cardio on the back end, this is the workout for you. All right, team, I'm Lindsey Baumgren of Nourish Movelove, and I am joined by the amazing Rachel. But today's workout's a little special because we have a special guest on set who I'll get to in a minute. But first, I want to introduce you to your workout. You've got 20 minutes of solid strength followed by about seven minutes of a cardio burnout. So we call this our strength and steps format. You're gonna get nine full body exercises with weights in a solid strength routine followed by cardio and steps to raise your heart rate and get your steps in. You guys love this format, so we're bringing it back. And we have Michelle on set today. You guys, Michelle is one of our YouTube community members. Hit that join button on our channel, you become part of our YouTube community where you get more workouts, more accountability, more support, and the opportunity to sweat with us live. All right, Michelle, tell us a little bit about yourself. Yes.

I am a mom of three kiddos. Working mom. So I have loved doing the nursery move of workouts. I've done over 200 workouts the past two years, and aiming for that this year as well allows me to have the flexibility to work out at home whenever. Works for my schedule and my kids schedule.

That's amazing. 200 NML. We're, like, so pumped to have you. And I'm like, well, she already knows the warmup routine we're going to do. She's got this whole thing covered. So you guys can follow along with Rachel for modifications. You can follow along with me for a little bit of the advanced version, but we're going to go through nine basic full body strength moves. 40 seconds on, 20 seconds off. Do it twice. And then we're going to drop the weights, go all body weight, get some steps in, raise your heart rate with a little cardio burnout. So let's get warmed up and get this party started. Go ahead and start with your feet shoulder width, distance apart. Hands are coming up right behind the head. Give me one. Good morning with a shoulder complex. So it looks like this. Push the hips back, stand tall. Palms reach out, flip to the back, rotate them back around. Here we go. Back to the head hinge, hinge, hinge. Stand tall, reach out, flip the palms to the small of the back. Rotate back. Right back to the head. Hips go back, lengthen through the hamstrings arms reach out. Rotate through the shoulders. Bring it back in. Hips go back. Lengthen through the hammies. Back of the legs. Arms reach out. Rotate through the shoulders. One more time. Right here. Here we go. Hips are back. Stand tall. Palms go out. We rotate. Nice. From here, you're just going down into a squat. Down, up, squat. Squat it out. Knees are going to track out towards your outer three toes. Chest up, eyes up. Hips are dropping down. Can you get a little bit lower with each squat? We are going to start our workout with squats. All right, basic moves today. You got squats, you got lunges, you got deadlifts, rows, curls, skull crushers, all the basic moves for a full body strength routine. I love these basic moves. They get the job done. Nice work. You're squatting it out right here for four. Step back. Lunges in, in three. Nice work. Team two and one, stand tall. You're gonna step back, right? Just step back. Right, switch, Step back. Left switch. Step back. Lunges back. Knee drops towards the mat. Shoulders stay stacked right on top of those hips. Step back. Drive through the front heel. Step back. Drive through the front heel. Four. Nice work. Three, back of your space. Two, plank, walk out. One, take it back. We're walking out to plank drop low. Hands hit the mat. Walk out. Find your high plank. Hold here. Walk back in. Reach up tall for the sky. Do it again. Walk it out. Nice work. Walk it back in. This time you hold your plank. Guys, hold your plank right here. Walk it out. Hands hold, shoulders stacked right on top of those wrists. You can always drop to your forearms or take your hands up to an incline. Right foot steps outside. Right hand. There it is. Rotate. Reach. Gaze to those fingertips. Drop the elbow down towards the mat. Open up those hips. Nice. Set the hand down. Switch it up. Left foot outside left hand. Big easy twist. Gaze follows. Fingertips elbow to the mat. Set it down. Do it again. Right foot outside right hand. Big easy twist. Stretch through the glutes. Open the hips. Drop right here. You're getting a little bit more range of motion. And switch. Left foot outside left hand. Big twist. Rotate down. Nice. From here, step back. Push up all the way to that down dog. Press your chest towards your thighs. Now big calf stretch. Push your heels towards the mat. Inhale up to the toes. Drop, Exhale. Stretch through the calves. Drop the knees. Bend. Extend. Warm up the quads, the top of the thighs. Drop the knees. Hover and lift. Drop, hover and lift. Two more. Drop, hover and lift. Last one. Drop. Hover all the way down. Tabletop position. Drop the belly. Lift the chin right there. Reverse it. Tuck the chin, pull the hips towards the wrist. Find a nice neutral, flat back. From here, you're going all the way over onto your back side. You're gonna hit some glute bridges right here. Heels are nice and tight towards those glutes. You lift and hover. Lift and hover. Give me four. Hold the hips high in three. Nice work. Two. Hold it here, hold it here. Option, Stay here. Option. Lift one knee off the mat. Press both hands into it. Great resistance and friction. This glute should really fire up right here for four. Three, two. Switch it out. Other side. Push into that knee. Create resistance with your body weight. Fire up the glute. Fire up the hips for 3, 2, lower. All the way down. Dead bug. Legs are at 90. Arms are up overhead. Opposite arm, opposite leg. Extend, warming up that core. Nice. Awesome job here. You got that Blueberry sitting right on the belly button. You are thinking about squishing it. Or you got a marshmallow under the small of your back and you are squishing it into the floor. Reaching as far away from you can. Fingertip to heel. Reach away. FingerTip to heel. Two more, two more.

Reach.

Last one, last one. Reach. Pull the knees in. Give yourself a hug. Big exhale. Reach long. Roll yourself up all the way up to a standing position. When you get to the top, you're going to jack it out. Jack, jack. Jacks or taps for eight, seven, six. You got it. Five, four, three, two. One. Giant step, right lateral pushes. Push side to side. Fire up those outer glutes for eight, seven, six. You got it. Five, four, three, two, one. We're gonna go back to jacks. You're going to give me four jacks, four high skips. It looks like this. Jack, two, three, four. Skip, two, three, four. Jack, two, three, four. Drive. Knee, two, three. One more. One more. One, two, three, four. Drive. One, two, three, four. Little taste of what you can expect in the final burnout. You warm, Rach? It's warm. Michelle.

Yes. Ready to go.

She already knew what we were doing for the warmup. It's the basic moves we always do. Hey, big work, right? They work. Have you done a strength and steps workout yet?

Oh, yeah, I've done them all.

She's done them all. All thousand that are on YouTube. She's done them all. Do you like the strength and steps format? I do.

It's really good. Especially for those days when a little tired, maybe to get a full night's sleep, but really just want to be sure I get a good workout on the mat.

Yeah, and this one's a little bit different. We're going to separate the strength from the steps. So I want you focusing heavy strength for these nine moves. 40 seconds on, 20 seconds off, you do it twice. Then you're gonna set the weights down and go all out. Okay? So focus on strength here. Grab your weights. We're starting with a classic front squat. That doesn't feel good for you. Keep the weights at the side. Front squat feels good. Rack the back. Head on the shoulders. Elbows are pointing towards me. You are dropping into a squat, driving out of it for 40 seconds. It's a front squat. Feet stay planted. We squat in three, two. Let's squat. Take it down and up. I want to inhale down, exhale, push, drive out of that hole. Inhale down, exhale, push, drive out of that hole again. If it does not feel good for you to have weights racked at the shoulders, you rack them at your sides. Having weights racked at the shoulders is going to cause that core frontal side of your body. Okay, Right. To engage. A little bit more. A little bit more pressure on the front. Nice work. All the way down, all the way up. Yes, team. Push it right here. You got it. We had a delay on the timer, so you're getting an extra 10 seconds. The fun side, little TV magic here. Come on, little camera magic. Keep pushing through the squats. Nice work. Down, up. We're going to switch to arms. Come on, finish. Last five, four, three, two. Recover. You're gonna take these weights. You're gonna hinge over. Palms are facing in. You're giving me a narrow back row. Elbows go right to the hip pockets and right down. Three, two, let's row. Pull.

Recover.

Flat back, tight core. Think of a 2x4 from head to tailbone. Squeeze and hold at the top. Pinch the shoulder blades together, then lower with control. Palms are facing in. Row. We hit legs, we hit back. You're back to legs. After this, we go lunges. That's next. Basic strength moves, targeting the largest muscles in your upper and lower body. 10 seconds. Finish. Elbows to hips. Lower with control for 4, 3 to recover. Nice work, you guys. Awesome job. From here, you're going into a reverse lunge. We're gonna go into a reverse lunge. So you're gonna step back, lunge, grabbing your weights. Step back right. Step back. Left. All right, grab your weights. They're at your side. Nice work, team. We step back, lunge in three, two. Let's go. Drive up through that Front heel and drive. Nice work. Shoulders are staying stacked right on top of those hips. Nice work. Back knee drops towards the mat. Drive through that front heel. Okay. I always love to hear Michelle, what's one of your favorite cues that has, like, made you better? You feel like your form better?

Gosh, you're so good at all of them. I really love the squats. When you say to keep, like, the. Your chest up, eyes up, I feel like I find myself looking at the floor, too. So really helpful to stay with good form there.

Nice. All about giving you guys those educational cues to keep you moving strong and safe. Final three to recover from here, you're going to go into a bicep curl press. So you can go alternating curl press if you want to stay with your heavy weights, or you can double them up. Curl press if you want to go lighter. I'm going to try and stick with my heavies. I'm going to alternate. You can alternate or double up the curl press. We go in three, two. Let's go. Curl punch. It's a great workout where if you're traveling and you only have one set of weights with you, you could absolutely do this with one set of weights without switching all around. Or if you have those block weights where you switch the weights and you get annoyed by having to switch from £5 to £50. Right? One of those ways where you can just grab one set of dumbbells and get after it sometimes.

Simple.

It just feels so good. Right. You don't need it to be super complicated now. Been strength training long enough to know that sometimes the simple routines are the best routines. Right? Basic strength moves get results. 5, 4, 3, 2. Push and recover. Deadlift, clean. You can do a standard deadlift. Okay. Feet are parallel, toes facing you. Hinge option, clean up to the shoulders option. Keep the weights at the side like Rachel. This is where if I was trying to switch up my weights, I would go a hair down heavier. Deadlift in three. Grab your weights. Crush some oranges. Two and one. Hinge, hinge, hinge, hinge. Drive the hips to power up. Reset. Hinge, hinge, hinge, hinge, hinge, drive, reset. When I say crush some oranges, I mean crush oranges in your armpits. That's going to activate the lats. Keep the weights nice and tight to the body. Take the pressure off the low back soft bend in your knees. Hinge, hinge, hinge. Drive the hips forward to get the weights up to the shoulders. Hinge, hinge, hinge, drive. Your heels can pop off that mat, if you have heavy weights, get them up. Really driving those hips forward, but just standing straight up. Come on, finish. Pedal. Five, four, three, two. You've got one more in you. And then we hit the mat. Team, we're all hitting the mat for your final moves. Right here we got a chest press, chest press, glute bridge, skull crushers. I've got my lighter weights next to me for skull crushers. We start on chest press. Arms fall at a 45 degree angle. Back is flat. Exhale, push, inhale, down. In 3, 2. Let's go. I think of all the members we've had on set that I've taken a polo. Favorite move is chest press for the upper body. Let's hear it. Michelle, what is your favorite upper body exercise?

I mean, a new move. I love to hate his life.

Pull ups. Yes. She's here for Perform20, our new two week challenge that has pull ups built into it. I'm here for it too. I love the challenge of a good pull up and honestly, I'm just a productivity aholic, so I'm always looking for how I can optimize my time. If you're looking to optimize time, pull ups give you the most bang for your buck in that upper body. For three, two, and recover. I'm taking these two weights right onto my hip bones. We go glute bridge. Heels pull nice and tight to the glutes. Lift and hover. Glute bridges is what's coming next. You got glute bridges, skull crushers, and core. Finish strong, you guys. Glute bridges, skull crushers, core. We stay right here on the mat. Load up those hips. You go in three, two. Let's go. Lift and hover. Lift and hover. Get to the top. Squeeze, hold just like that. Back row. Hold at the top. Lower with control. I never want the tension coming off the glutes, so that means my range of motion might be smaller. I go here, right back up. Because as soon as I feel myself get all the way down towards the mat, I feel that tension come off the glutes. I want constant tension on the hammies and glutes. Keep those hips nice and square. Lift lower with control. Drive driving through the heels. Hold at the top. Nice work, team. You're in it. Final 5, 4, 3, 2. Rest. Recover. Weights go off to the side. I'm gonna switch into my lighter weights. We got skull crushers. I tried to do skull crushers with my heavier weights the other day, and I think I like, pulled my tricep Muscle now I'm too scared to try it. So drop into my 15s for skull crushers. Here we go. Load the weights. Three, two, let's go. I think we've talked about this, Rachel. If you want to increase your weights, skull crushers and lat raises have to be like the two hardest upper body exercises to increase your weights on lat raises. Just like. I don't know if I'll ever get beyond the £15. When's the last time you went up.

In a lat raise.

So hard?

Aren't they?

Because that long lever, it's just so far away from the body. I don't know. They are just a challenging move. Goal crushers and core. Guys. Finish strength nice and strong right here. This would be a great workout for those postpartum ladies. Solid strength training right here. Nice work. Inhale down, exhale, push for three, two. And recover. You can keep the waist right here or you can drop the weight. We're going to dead bug right what we did in the warm up. Knees are coming up to 90 degrees option arms are going overhead. Opposite arm and leg extend. You're going to engage that lat. If you want to get stronger at pull ups, you're going to engage the back, you're going to engage the core. Trying to make distance between the dumbbell and the heel. In three, two, let's go. Opposite arm and leg. Lower, exhale, pull together, inhale on the lower. Squish the marshmallow on the low back. Exhale, bring it together. Farther. The knees are from my chest. More challenging this is try and get those knees nice distance away from those dumbbells. That's going to make it a little bit harder and you're going to keep that constant tension on the hips and core. Nice work, team. Awesome job. Basic moves right here. We've got nine basic moves, but they work. They're simple and they are effective. Solid strength for 20 minutes followed by raising that heart rate for 7 minutes. A great full body workout. I know we had someone say that they loved our strength and steps format and they would absolutely love a longer version. Like 30 minutes. This is it for three, two and one. Because they feel so accomplished afterwards. You get the strength in followed by the steps. It's what we're looking for. Stand tall, grab some water. Those are your nine full body exercises. I feel like my hair got crazy there. All right. Favorite move that we've done of the nine. Michelle is.

I love a good front. Front squat.

She loves a good front squat. Yeah. Basic, but my kind of girl job done. I think every workout should start with squats. Have you picked up on that? I think every workout I do starts with squats.

Yes.

Hey, it's a great move. Yeah, they're just the best. Rachel's eat the frog. See? Squats out of the gate. Squats out of the gate. Well, now I know pull ups. I would have programmed pull ups. You guys, maybe next we got to get Michelle on that pull up bar. All right, grab your weights. Front squat option. Option. You can keep the weights right at your side. We go into it for 40 seconds in 3, 2. Let's go. Down, up. Okay, Michelle, so can you do an unassisted pull up is the question.

So I've been working on it for a while. They are not easy, but I finally can do one on a good day, maybe two.

Up to two. What is your goal for the year? I gotta ask. We're at the beginning of 2025 when we're filming this. What is your goal?

I don't even know. I mean, is 5 realistic? I feel like 10 is a big jump.

That is a big jump. That's Rachel's goal. That's Rachel's goal. And she can currently do what, three to four? Three, yeah. Ten more seconds here in the squat. I'd say a good goal. You can currently do 1 to 2. 6. You gotta go beyond the 5. 3, 2 and 1.

6 it is.

There you go. Love it. Back row, back row. The thing is, with pull ups and push ups, it's a volume game, you guys. You've got to put them into your routine at least three days a week. In my opinion, if you're going to hit that goal, it's a volume game. If you did it three days a week and you were giving me three sets of three for sure. Three, two, hinge and row. You'd get to six, no problem. Nice flat back. This is where I do want you. Gazing at the floor. Gaze slightly in front of you. Hold. Squeeze at the top. Lower. Control. Try not to let those dumbbells touch at all. Squeeze lower with control. Nice work, team. Here we go. Here we go. Nine basic strength moves. A good chance for you during this workout. If you are trying to push your weights, this would be a great workout to try it. It's only two times through each exercise. Can you go a little bit heavier than you normally would? 10 more seconds on the back row. We go. Step back. Lunges next. You're there in 5, 4, 3, 2. And recover. You can set those weights down, shake out the wrists we go step back, lunges. Just alternating that setback lunge. Driving through that front heel. Grab those weights, we rack them. Second time through, guys. Second time through, we alternate legs and arms. Here we go. Shoulders roll down and back, step back right, drive through that left heel in three, two. Let's go. Step back, lunge and drive. Step back, lunge and drive. Nice work. Driving right through that front heel. Standing tall. Nice work, team.

You know something that you always say that really I think hits home, especially with a lot of your members and people they do your workouts is look at how heavy their kids are.

Yes.

And how heavy they're carrying them doing these types of tasks around their house. And you know, they can definitely go up from those five, eight pound weights because they're probably carrying a toddler that's 30, 40 pounds while they're picking something off the floor.

100%. That's like functional strength translated, right. We are all a little bit stronger than I think we think we are. 5, 4, 3, 4, 2 and 1. Nice work. From here, bicep curl, I'm going to go to that alternating curl press. You can double them up if you got lighter weights. You can alternate them if you want to try and push your weights and go a little bit heavier. How often are you isometric holding a 25 pound, 30 pound toddler? Right. Grab your weights. Curl press in three, two. Let's go. I think like, mom arms is a real thing for sure. I, my arms have just been so much stronger since having children. And now you have. Our kids are similar ages. My seven year old, I can like hardly pick him up anymore. He fell asleep in the van the other day and I was like, yeah, buddy, you gotta wake up. Mom can't carry you. He's like, please. I was like, nope, you are dead weight. And like, I can't do it. You are like, just. He's so lengthy. It's an awkward position. I'm like, I can bench press your body weight, but I can't. I, I can't like carry this awkward body up the stairs. Come on. Nice work. Last 5, 4, 3, 2. Recover. Nice work, you guys. We are going down to the deadlift. And clean. Hinge, hinge, hinge option. Clean it up. Okay. Clean is just an option. Nice work, you guys. Grab some water if you need it. You got 10 seconds. Working the hamstring. We hit everything, right. Classic moves in this one. Deadlift in three, two. Let's go. Hinge drive, clean, squat. Hit the glutes and quads. Lunges is A little bit quad dominant. And now you're hitting the hamstrings, back of the legs as well as your low back. It's definitely involved here. Crush those oranges. If you feel this in the low back, take it to a suitcase deadlift where the weights are at the side. Clean them up. You can keep the weights a little bit closer to the glutes where they're working. Hinge, hinge, hinge, and clean from there. Or you can go a little bit more classic. Glide the weights down the shins and drive from there. 10 seconds here and you're on your back for chest press. We all hit the mat in five, four, three, two, recover. Hit the mat. Nice work, team. You got chest press, you got glute bridge. Basic moves. Let's crush them. Here we go. On your back for chest press. Now I. Now for next time, Michelle, you come on set. We're doing pull ups, we're doing pull ups.

I got myself.

Three, two, let's go. Push. Inhale, down, exhale, push. You know, I always think it's fun. We got to start bringing back the members who were on and they told us their goals, and we gotta, like, be like, okay, here we go. Let's see it. In one year from now, can we get six pull ups from you? So I'm gonna keep you accountable, Michelle. You got one rep at a time, right? It's a perk of being a YouTube community member as we get to share our goals with each other and we try and keep you guys accountable to your goals. We are here to support you, give you additional support, give you nutrition like experts, dietitians, access to those, access to us to get you closer to your goals. For three, two, recover. Dumbbells are going to go to the hips, all right? They're gonna go to the hips. You're gonna lift and hover, Lift and hover. Weights can be on the hips. You can do this with just your body weight. Knees are in line with the hips. We're gonna lift off. You're gonna hold, squeeze for a second at the top. We go in three, two. Let's go. Squeeze, lower, squeeze. Drive through the heels, contract the glutes, lengthen on the lower, contract on the squeeze on the up. Contract, contract, lower, contract on the lower. Can you go just a little bit slower than you normally would? Slow it down, drive, slow it down. So many ways to play with intensity. It's not just adding heavier weights. You can play with that intensity, that time the tempo. Lower, a little bit slower, longer time under tension. 10 more seconds here. Back to skull crushers in 5, 4, 3, 2, and recover. Nice work. Weights are down if you want to swap them out. Going down to my 15s, you got skull crushers and dead bug. Two more moves with the weights, then we drop the weights and we go cardio. Two more moves with the weights right here. Skull crushers bending just at that elbow joint, hitting the back of the arm. The weights are up. We go in three, two, two. Let's go. If you want to make it a little bit harder, you could hold that isometric glute bridge. Just hit those glutes now. You can hold it. Hold that isometric bridge as you focus on the upper body. Tricep, back of the arm, bending just at that elbow joint. Exhale up, push. Inhale down. Exhale, push. Nice big full range of motion. Exhale, drive. Skull crusher is basic but effective, hitting that three headed muscle, but on the back side of your upper arm, your tricep. Nice work, team. Come on, keep pushing. Right here. Final 10. 10 more seconds. This is when those weights should feel heavy. This is when those weights should feel heavy.

Let's go.

Finish strong. Final 5, 4, 3, 2. And recover. Dead bug. Classic dead bug. Here we go.

Arm and leg.

Reach away from each other. I don't do abs unless it's built into my workout. I'm just being honest. The 10 minute AB burnouts are not for me. I got to build it into my workouts. Here we go. Get the weights up. Dead bug in three, two. Let's go. Arm and leg. Reach away from each other. Squish that marshmallow underneath the back. Big exhale. Pull it together. Lengthen and pull it together. Nice work. Strengthening the entire body right here. All the way from the lats down to the hips. That's your core. Shoulders to hips. Nice work, team. Awesome job. All right, you've done 200 NML workouts. Michelle, what is your favorite? I gotta know.

I mean, I love a good strength and kickboxing workout.

No. I say no. Rachel. Cheers. Rachel likes that. You guys, they're just not my favorite. Okay, strength and kickboxing. Okay, you're in it for three, two, and recovery. Nice work, you guys. Nice work. Awesome job. Here we go, standing up. Nice work. Tighten those ponytails. Here we go. Grab some water. Weights can go off to the side. Give yourself some solid space here. Okay. Give yourself some solid space. We are going to move in all planes. All right, weights are up. Body weight, cardio. We decrease the time. It's 30 seconds on 10 seconds.

Off.

30 seconds on. 10 seconds off. Okay, you're gonna do each move. You got four moves two times through. So each move twice. Each move twice. Right? We're gonna start pretending we got an imaginary box on the ground. You're gonna go in, in, out, out, in, in, out, out. Quick feet. Yeah. Let's count those steps, right? Look at how many steps you got. How many steps can you get in seven minutes? Your 30 second timer. It starts in three, two. Let's go. In, in and out, out. In, in and out. Out. In, in and out, out. All right. Cardio and agility stuff. Do you like it? I do. We're working. Were you an athlete in high school?

Not really, but I've always been active and I played flag football as an adult where we did a lot of these drills.

Flake football as an adult. I love that. I love that. That is so amazing. I feel like it's very odd to have adults get outside their comfort zone, push themselves, do something athletic. Flag football. I Love it, Michelle. Four, three, two, one. Rest and recover for 10. Pop squat. So you're going outside the box. Narrow, narrow, wide. Narrow, narrow, wide. Rachel's got your modification. Pop squat. Two, pogo bounce. Three, two, let's go. Down, hup, hup. Down, hup, hup. Down, hup, hup. Down, hup, hup. Here we go. Down, up. Come on. Two pops at the top. You got it, team. Down, hup, hup. Down, hup, hup. Yes. There it is. There it is. Nice work, nice work. Down, up, up, down, up, up. 10, nine, eight, seven, six. If you're not an athlete, you are today.

Let's go.

3, 2, 1. Rest for 10. Lateral. Heisman's classic football move. Knee, knee, bounce. Chop, chop, drive. Chop, chop, drive. Giant step right, push left in 3, 2. 30 seconds, go. Up, up, up, up, up, up. There it is. Nice. Woo. Yes. Michelle. You can tell she's done 200 NML workouts, can't you? Look at that? Cardio, speed, agility. Who said moms can't do cool things? Woo. Yes. Final ten, nine, eight, seven, six. You got this. Five, four, three, two, one. Rest for ten. Four jumping jacks, four high knee skips. Just like we did in the warm up. 1, 2, 3, 4. Up. 1, 2, 3. Ready? 3, 2, let's go. I'm laughing because our videographer just took a bite of a donut. Behind the scenes, you guys. Four, three, two, one.

Skip.

Four, three, two. We're just out here sweating our butts off. He's like, let me see what this donut tastes like 2, 3, 4, jack, 4, 3, 2, 1, skip. 4, 3, 2, 1st, jack, 4, 3, two, final skips, go. 4, 3, 2, 10 second rest. You go into skaters. There's not normally donuts on set at nml. I'll just be honest, but push right. Hit three, two, left. Push left. Skaters. What today? It's a special day. You guys. You guys know what today is? It's Rachel's 30th birthday. What? What a nice way to spend my birthday, right? Like she gets to film. Rachel gets to film four workouts today. Happy birthday, Rachel. Start new decade, right? Like, strong, athletic.

I love it.

That is a great way. Four, three, two, rest. Those are your four moves. We're gonna do them again. Back to straddling the box, Actually, we're gonna go the back of your space. We'll go on off. In and out, out of the box this time. In three, two. Let's go. In and out, out, in, in, out. Went side to side. Let's go. Front to back the second time through. Get those steps, get those steps. Come on. Fast feet, fast feet. Light on the toes, fast on the feet. Let's go, let's go. Push it. You. You can do anything for 30 seconds. 30 seconds. 30 years. 30 years of 30. It just makes sense, you guys. Come on. Go. Final five. Four, three, two, one. Rest, Recover. Pop, squat. Two, pogo bounds. Straddle that box again. Down, up, up, down, up, up. Three, two. Let's go. Down, up, up, down, up, up. Wide at the bottom, narrow at the top. Down. Little hops, little hops. We know they're good for bone health, right? Whoo. Here we go. Down, up, down, up. Make it wide. Add those arms. Bigger the arms, higher the heart rate. Heart health just as important as bone health and muscle mass. Come on, bring it home. Five, four, three, two. You're out. Lateral, high knees. We were so in sync last time. Yeah, I don't know if we can beat that giant. Step right, push, left in three, two. Let's go. Chop, chop, drive. Chop, chop, drive. We should just be called in sync. In sync. I'm blanking on any NSYNC songs, so all I can think is back streets back. All right. 90s kid. Come on. Up, up. Push it. You know, it's a good workout when we're singing on set, Rachel. That's really when we're pushing it. Yeah. Michelle brought the energy today. You guys finish final. 3, 2, 1. Nice work. All right, four jacks, four high knees. Here we go. Finish strong. In 3, 2, let's go. Let's go. 1, 2, 3, 4. Skip. 1, 2, 3, four. Find your rhythm. Find your rhythm. Right here. Skip up. 2, 3, 4. Jack. 1, 2, 3, 4. Drive. 1, 2, 3, four. Jack. 1, 2. 10 more seconds. Drive. 4, 3, 3, 2. Finish last round. Right here. 3, 4. Drive. 4, 3, 2. You're out, skaters. 30 seconds of skaters for your finish. Drive. Step right. Push left. Three, two. Skate. Push. Push. Push. Drive. Off that bent knee, that outer glute. Drive. Drive. Side, side. Hit it. Nice work. Finish strong. Right here, team. Let's go. Finish strong. Nice work. What would it look like? What would it look like if I said final 10? Could you pick up that tempo? Go. 10. 9, 8, 7, 6, 5, 4, 3, 2. You're out. Yes. Rachel. Awesome work, Michelle. You guys crushed it. That was your bonus round. 30 minutes, just over. Let's stretch. Whoa. Cool it down. I like that push at the end. Right? Good. Right. I don't know how many steps I got, but it felt like a lot. We were cruising. Little heart rate, push. Little muscle pump. Little heart pump. Muscle pump. And heart pump. Booster, Right, right. Like, did you see how our energy just instantly went up in the final? Good chest. Excellent expansion. Hands behind the hips. Knuckles pull away from the tailbone. Big exhale. Chest expansion. Nice. Take the knuckles over to the right hip. Gaze over your left shoulder. Big inhale through the nose. Big open mouth. Exhale. Back to chest expansion. Same thing. Other side to the left. Gaze over the right. Big inhale, big exhale. Endorphins. We all need them. Standing on your left leg, right heel comes to the glute. Nice little quad stretch right there on the right. Standing quad stretch. You can stay here or you can take it to a nice long reach. Awesome job. Bring it back up. Switch it out. Other side. Quad stretch. Nice long reach. Stay with the classic quad stretch. Awesome work, team. Total mood lifter. So glad we did that. Here we go. Big inhale, reach up. Let's cross right leg over left. And then forward. Fold. Reach it down. Nice. Right? Just feels good for those outer glutes. A little something different. All the way up. Switch it out. Other foot over. Big exhale, reach. Feels really good. Nice little forward fold. Stretch through those hammies. Roll it all the way up. When you get to the top two big shoulder rolls. Up, back and down. Up, back and down. You crushed it, Michelle. Way to go. Happy birthday, Rachel. Thanks so much for joining us. We'd love to see you on the mat for another workout soon. Awesome job crushing that full body workout team. If you loved it, hit subscribe to my YouTube channel. I've queued up another workout just like it here. Or if you've got some pull up goals like Michelle, you gotta check out perform 20, our two week strength challenge with pull ups. Have a great day.