35-Minute Home Workout: FULL BODY Strength + HIIT Dumbbell Workout | The Best Workout for Women

We're going live and this is your 30 minute full body home workout. You can do this at home. All you need is a set of dumbbells. And actually if you don't even have a set of dumbbells at home, you can absolutely do this with just your body weight. So sorry, I'm like looking at two cameras too. We're live on Instagram, we're live on Facebook, so we got both of you guys covered. This workout is actually from 2018. It was published on the blog. If you're on my email list, you got a link to it this morning. And it is a tough full body workout. It's about 30 minutes of work and it's going to be probably closer to 35 minutes with our warm up ex cool down. Okay, so like I said, all you need is dumbbells. I just said it's £12 and £10 that I'll be using. We're going to hit the total body. You can do this with or without dumbbells. We're going to get ourselves started with a warm up and then we're going to jump into the workout. So let's get started. Alright, you guys. Okay. Thank you for setting my timer. Okay, here we go you guys. Let's do a warmup. So let's just go feet shoulder width distance apart. Let's just start with some good old shoulder rolls. So give me up, back and down, up, back and down. Take a couple deep breaths. Nice work. Big couple deep breaths. There you go. One more. Nice. Okay, from here we're going to reach up nice and tall. You're going to squeeze your belly, squeeze your butt. You're going to give me a baby back bend. Just open up that chest. That feels good, right? Nice. Reach up nice and tall and take it down to the ground. Just a nice forward fold. I'm going to go to the side so you can see me from here. You're going to bring your feet to touch and we're going to go into a crouch control. So you're going to bend heels pop off the ground. Extend hips so high. Open up those panties that pass through your ch. Bend heels, pop off the ground. Extend. Send those hammies and those hips. Nice. Behind the sky. One more bend. Extend. Hold it here. Take those feet nice and wide again. And we're just gonna take right hand, left foot. Take a nice easy side twist. Switch it out. Other side. All right, from here I'm gonna back up. You're gonna walk out to high plank so it looks like this. Walk out, find Your high plank. Hold it here. Walk back in. Tap the toes, stand tall. Squeeze the glutes. Nice low body warm up right here. Stretching through the hammies. Warming up the core, warming up the shoulders. Walk back in, stand tall. Awesome job. All the way down. Walk outside that high plank. Walk back in. You're gonna give me one more just like it. Ready? Here we go. Nice. Take it down. Hold your high plank this time. Hold it here. Nice. Step one foot outside your wrist. Take a nice easy twist from the other arm up to the sky, to the ground. Which side we're gonna do again. Take the elbow, tap into your shoe, shin, calf, whatever it is. We're gonna open up those hips up again. One more tap the elbow, shoe, shin, calf, up. And you're going to take this arm. Just give me three big circles to the back. Nice. Now three big circles to the front. One, two, three. Plant the hands, step back, find the high plank. You're going to give me two push ups, knees or toes, all the way down, all the way up, all the way down, all the way up. There you go. Other foot outside the wrist. Arm goes up to the sky. Elbow tap the cast in shoe area. Back up one more time. Tap it down. Reach tall again. Three big shoulder sweeps to the back. Two, three to the front. Here we go. One, two, three. Find that high plank. Hold that high plank right here. Take a nice wide base with your feet. Fire up that core. Shift forward shoulder, tap opposite hand, opposite shoulder, tap it up. You got 8, 7, 6. Keep those hips square and stable to the ground. Nice work. Final three, two, one. Step your feet up, outside the hands. I'm gonna turn back to you guys and we're just gonna squat it out right here. Down and up. Sit the hips back, stand tall, squeeze. I forgot to mention, we're doing this without any music, which feels kind of funny, but just for copyright issues and so you can hear me for audio issues, since I don't have a mic on. We are going to do no music. So I hope you got some jams at home. Crank them up. Choose a playlist that's going to get you motivated because it's going to be a fun workout. You got four, Nice, three. Awesome, two and one. Step the feet in. We're going to go like this, right foot goes lunge, squat, lunge. Otherwise, lunge, squat, lunge, step in, lunge, open, lunge, step in. There we go. Lunge, Open the hips. Down, up, alternating legs. Keep those legs warmed up right here. Open those hips. You got squats and lunges. They are basic, but they work. To be honest, this workout, really basic. A lot of moves that you guys know, that you love, but it works just one more each way. Lunge, squat, lunge. Last one, lunge, squat, lunge, step, and then we're going to go to jacks. Tap it. This is low impact right here. You want high impact, you jack it, okay? My goal with this workout is you leave feeling successful, whatever that looks like for you. So just like I would when I'm teaching class at the gym, I'm going to offer modifications for everybody. High impact, low impact, pregnant postpartum. You do four, three, two. Hold it wide. Tap side, to the side, hit those inner thighs. That's eight, seven, six. You got it. Five, four, three, two, one. Step it in. Knees to the front. Pull it right. Left, right, left. There we go. From here, we're gonna pick it up with high knees. Option A, stay here. Option B, high knees in 4, 3, 2. High knees, high knees. Run it. Get them up, get them up, get them up. Here we go. It's eight, seven, six. Black kicks. Heels to the glutes. In three, two. Here we go. Heels to the glutes, heels to the glutes. Add those arms. 8, 7, 6, 5, 4, 3, 2, 1. You guys warm? I know I am. 10 minute warm up. Okay, Grab some water. Here's how the workout works. Okay? You have nine moves. First move you do on the right side and the left side. So really it's eight moves, but nine, because you're gonna do it on both sides for the first move, okay? Nine moves, 45 seconds on, 15 seconds out. That's the first block. Second time, Thrill, 4 to 20. Third time through 35, 25. Follow me. I'm gonna be your timer. I'm gonna show you moves, okay? So grab dumbbell. I'm gonna show you your first move. Dumbbell's gonna start your right hand. It's a snatch to an overhead lunge. It looks like this. Down, pull, high step, back lunge on that right side. Okay? That is move one. If you don't feel comfortable keeping the dumb up like this. Snatch, front bracket, lunge option. You do this without bugging. Are you guys ready? Get 10 seconds. 45 seconds of work. Start in four, three, two. Let's do it. So it's down, snatch, hold it high, reverse lunge, up all the way down, high pull, step, back, lunge. I'm going to walk you through this. Down my hips, my glutes power that dumbbell. Overhead hinge pull. When I pull that weight I want to keep it nice and close to my body, like I'm zipping up a jacket, okay? Not my reverse lun. All the way up. Bicep by the ear. Lock it out. Put that other arm up for counter balance, like I said. You don't like that front racket, reverse lunge. That's an option, Right up. Front bracket, reverse lunge. You decide. Come on. 10 seconds here. Keep it up overhead. There you go. Come on. Five, four, three, two. One. More snatch. Nice. We're gonna switch side. Same thing. Other side. 45 seconds. Work dumbbell. Left hand, side, lung on the left side. Snatch, reverse lunge, front racket. Or keep it overhead. You're on in four. Three, two. Let's go. Up and back. One side might feel easier for you. For me, it's this side, because this is really my right side. Right? I'm hearing you guys. I'm right side dominant, so this side's easier for me. Okay, here we go. Nice work. Right here. So this whole workout is not about reps, it's time intervals. So what I want you to do is choose a rhythm and a pace you can stick with for 45 seconds of work. 45 seconds of work. Trust me, we're gonna raise your heart rate on that next one. 10 seconds here. Yes you can. This is strength. Slow and steady. One rep at a time. Come on. 5, 4, 3, 2, 1. Dumbbell down. No dumbbells. Move number two, split jumps. Right here. Switch, switch, switch. 45 seconds of split jumps is hard, so I'm going to show you options. You're on in three, two. Let's go. Option A, right here. Jump, switch, switch. Option B, you want more impact. Step back, step back. Reverse lunge, right here. Body weight only. Reverse lunge. Maybe you're in between the two. Okay, so Here you go. 1, 2, 3, 4. Switch up. And then you're gonna give me four lunges. I want you to feel successful. You decide. Another really awesome option is pulse two, switch. Pulse two, switch pulse. So you get to decide it's bodyweight, lunges, bodyweight, split jumps, two pulses. Either way, you got 10 seconds. Come on. Woo. That fire, man. It's there. Come on. 5, 4, 3, 2, 1. If you did switch up that whole time, high fives. If you did lunges that whole time, high fives, push ups. You guys. I'm grabbing my dumbbells since it feels better for my wrists. Push up, knees or toes. You're on in three, two, one. I'm on my knees. Down and up. All the way down. All the way. 45 seconds of push ups. Like I said, these are basic moves, okay? You don't have 10 dumbbells. Do it with just your body. These are basic moves, lunges, push ups. But they work, right? Totally honest, I came up with this workout when I was one year postpartum at my first kid. Okay? This is a hard, hard workout. I'm five and a half months postpartum now, so I'm going a little bit slower. I'm on my knees for push ups. You do you. You do your best. 45 seconds. Work is hard. Come on, you got five left. Let's go. Five, four, three, two, and one. Out of push ups, grab dumbbells. Sumo squat curl. Sumo squat curl. It looks like this. Heels in, toes out. Nice wide squat. Take it down. Stand tall, curl. That's what you're doing. In three, two, let's do it. All the way down. Exhale, up, inhale, down, exhale. Knees drive out towards my pinky toes. As I stand, I'm thinking, pull my inner thighs, zip them up. As I stand, I'm thinking, audible exhale. That helps keep those weights up. Not swinging them, controlling them. Chest stays lifted. Come on. Yes, you can. Like I said, strength and cardio combined. Your heart rate's going to stay high this whole time. At least mine is anyways. 10 seconds here. What do you got? Come on. We're going to pick up the pace. Pick up the tempo. Cardio in five, four, three, two, rest. Dumbbells down. Grab some water if you need it. Quick sips, ply squat, jacks. 45 seconds. Option A, right here. Tap down. Jab off of me. Tap down, step in, tap down, step in. You decide. Three, two. Let's do it. Tap the ground. Up, down. You decide. Maybe you don't tap the ground. Maybe go right here. Come on. Low impact. Tap, stand, tap, stand. Still thinking about those inner thighs. You guys still think about those inner thighs. Strengthen cardio. This is the power move. Powerful. Raise your heart rate. Come on. Choose the pace you can stick with for 45 seconds. You are strong. Stay with it. Come on. Got a healthy body. Let's go. 10 seconds. Feel grateful for that healthy body. Keep it moving. Let's go. Right here. 5, 4, 3, 2, 1. More rest. Woo. Triceps, glute, bridges on the ground, on your back, weights overhead. Right here. Then extended bridge, tricep with bridges in three, two. Let's go. So it's down, push up, down, push up. I'm dropping the dumbbells right towards my forehead. As I Drag it off overhead with that model exhale. I put my hips up, squeeze my hips. They're never touching the ground. It's a hover, a push, a hover, a push. Okay, here's something extra to think about. You know those sponge balls I talk about? Imagine you have a sponge ball between your knees. You are squeezing it. Don't let those knees open up. Don't feel embarrassed. No, no. Keep it tight. Come on. Yes. 5, 4, 3, 2, and 1. Those triceps should be feeling it. You guys choose a weight. That's heavy. Okay? Rest, rest. One dumbbell. Sorry. You're staying on your back. One dumbbell. Dumbbell goes overhead. Pull the legs, pull the arms. It looks like this. You're on in three, two. Let's go. All the way down, all the way up. Your option, One leg at a time. That's what I'm going to choose. Okay. My core is still a little weak. Working on that postpartum. If you want, you can double up your dumbbells. You're working your lats, okay? Your lats are this muscle right here. That's what's working on the overhead pull. ABS core. That's what's working on the leg. Lower. If those leg lowers are too high, hard to bend your knees when they get attacked. The shorter the lever, the easier it is. So by shortening the lever, bending the knee, it gets easier. Okay. I go straight up overhead. I keep my leg straight. That is harder. Okay? Think about pulling those hip bones together. Give me that audible exhale that pulls the dumbbell overhead. You got 5, 4, 3, 2. Recover. Are you ready? The big finisher, last move. Move number nine. Chest to floor. Burpees, burpees, burpees, burpees. 45 seconds. I know. Three, two. Let's go chest to floors. Like this. Chest is all the way to the core. Hop up, jump at the top. If you want 45 seconds, choose the pace. You don't want to go chest to the floor. You can stay in that high. Pull. This is your option. You welcome the low impact. Take it down. Step back, step back, step in, step in. Stand tall. Right here. Back, back. In, in. Come on. Yes. You can choose a pace that you can stick with right here. What would it look like if I said 10 more seconds? What could you do? Come on, stay with me. That break, it's coming in five, four, three, two, one. Whoo. Holy banana. Right? This is tough stuff, you guys. Grab some water. One minute recovery. One minute recovery. Grab your sweat towel, grab some water. Okay, same nine moves. You're gonna do it again. Here's the difference. Okay, there's over. Changing work time drops from 45 seconds to 40 seconds. 5 seconds left. Rest time goes from 15 seconds to 20 seconds. Drop the work time, up the rest time. Because you're supposed to fatigue as workout goes on, right? Okay. Shorter work, more rest. That means during the work, you gotta work. Oh, crap. Your water. You guys are so awesome. Beautiful thing. This is gonna stay alive. You can't join us now. Do it later. Come on, you got 15 seconds. Get some water in you. One. Dumbbell. Right hand snatch, reverse lunge. After you. Keep that dumbbell overhead. 5. Are you ready? Here we go. 3, 2. Let's do it right here. Snatch. Hold up. Reverse lunge. Right here. Right side only. Snatch. Remember those cues. Power comes from my legs, my hips, my glutes. That's what takes the stumble overhead, okay? Then I zip it up. I keep that dumbbell close to my body. And then I lock it out. I keep my bicep by my ear. Option, as always, take it down to a front rack if that feels more comfortable for you. Keep this other arm out for balance. Unilateral movements, they challenge the core. Imagine your feet, they're on two railroad tracks. Come on. You got it. Ten seconds, right here. Strength. That raises your heart rate. That's what this is. Five, four, three, two. You're out. I made you guys do that for 45 seconds. I'm sorry. It's 40. 20 now. Okay, dumbbell, other hand. Dumbbell, other hand. 40 seconds. This time I promise we need those five seconds. You're on it. Three, two. Let's go, dumbbell. Left side snatch, lunge. Right here. All the way down. Snatch, lunge. Nice work, you guys. Snatch. Okay, here's a tip. Because I work out my basement, I have low ceilings. I've hit my ceiling asked my husband so many times doing the snatch. So this is what I do. High pull, switch it here. Okay, option A. High pull, switch it here. Option B. Right here. Clean lunge. Okay, right here. Clean lunge. A lot of options for you guys. 10 seconds. Come on. Yes, you can. Let's go. Last five. Four, three, two. Recover. Split jumps. Slid jumps. 40 seconds. You know, this is hard stuff. Choose a level you can stick with for 40 seconds. That's the goal. Switch up. Three, two. Let's go. Stop saying right here. Switch, switch, switch, switch. Option. Feet, low impact. Step it. Stay loaded in the legs. Step back. Lunge. Okay, this is another option right here. When I go somewhere between pulse 2. Switch pulse to switch. So many options. You guys. The goal is to feel successful. Halfway. Come on. I'm staying right here. I like these two pulses. Two moves that are most challenging for me. After baby push ups and split jumps. 10 seconds. Let's go. Sing those. Come on. Right here. Yes. You can play it for me. 5, 4, 3, 2, 1. It burns. You should want out. You should want out. Push ups from my dumbbells again. Feel better for my wrists. Whoo. This is Tough, you guys. 40 seconds of push ups. Let's go. All these baby hairs. Postpartum hair loss. Okay, you're on it. Three, two, let's go. Once you get push ups. Nice and slow so I can catch my breath. Right here, right? Inhale down. Exhale up. Elbows fall back towards my body. Now to the side. Dumbbells also help me with that. Using dumbbells helps me keep keep those shoulders stacked over the wrists. Helps me keep good form easier on my wrists. Come on. All the way down, all the way up. This is a tough time, guys. Knees or toes? You got 10 seconds. 10 seconds. You're working for that 20 second rest. It's coming in five, four, three. Give me one more. Two, one. Sumo squat curl. Sumo squat curl. Nice wide squat. Heels and toes out. If you like my barre classes, you like the sumo squat, right? We're gonna do barre life next, right for you guys. I love me some barre. Okay, heels and toes out. Sumo squat curl in three. Knees go out towards the pinky toes. Exhale up, inhale down. Exhale up again. Let that heart rate come down because it's going to go up high up. Squat Jacks are next. 40 seconds right here. Strength. Solid mix of strength and cardio. One of my favorite ways to train full body, especially in this season of life. I'm only working out like four days a week with my baby not sleeping. So awesome. So I go for those full body, efficient workouts. Now if I'm training five or six days a week, I'll do a lot more split training. Arms and legs right here. Get 5, 4, 3, 2, 1. Dumbbells down. Grab some water. Ply out. Squat jacks, high or low impact. You design. Wipe the sweat off, tighten your ponytail. We gotta throw one of those with every workout. Tighten your ponytail, fly a squat jack in three, two. Let's do it down right here. It's powerful. You're zooming. Those inner thighs come together. You want low impact here, Tap it bigger the arms, higher the heart rate. Come on. You decide. Together we're in. Tough stuff. That's what this is. But I'll tell you what, do the physically hard stuff, man. It helps you with the mentally hard stuff. I know I say that a lot, you guys, but especially now. Come on, keep that body healthy, keep that mind healthy. 10 seconds. Yes. Stay with me. Come on. You got 5, 4, 3, 2. Give me one more triceps on your back, leg down. If you need to grab your dumbbells. Glute bridge, glute bridge, glute bridge, glute bridge, glute bridge, triceps. Legs are 90 degrees. Feet are on the ground, arms are straight overhead. Three, two, let's go down. Push, hover push. Tricep in the back and arm again. That audible exhale. Okay? People always say, don't forget to quit breathing. Not going to forget to quit breathing, but it's being intentional about where you put your breath. Put it on the exhale. The harder the movement, the heavier the weights, the louder the audible exhale. Get that front ball through your knees. Is it still there? Come on. 10 seconds. These twelves are starting to feel hard. Final 5, 4, 3, 2 and 1. Those 12s are starting to feel challenging. Make sure you're choosing a way that challenges you. Total body roll up one dumbbell overhead. Single leg or double leg drop option. Bend your knees, that makes it easier. Shorter lever, low abs, laterals your back. You're on in three, two, one. Before I begin, I'm going to take my inhale, exhale, open hip, bottom together. Feel that core, engage. And then I'm gonna go, okay. Really important, especially postpartum, that core. Now, if I look up and I see doming or coning in my stomach, then I go right here. I bend my knees, tap another thing. Maybe I just keep the dumbbell right here and I just focus on the low abs. This is a great option, okay? Anytime you take that dumbbell overhead, it's gonna add some extra pressure on your internal canister. So you gotta be able to control it. If you're not there yet, there's no shame. You guys modify. No shame in that. Modify game. Come on. Four, three, two, one. You ready for the big dihuna? Exercise number nine. 45 seconds. Burpees, chest to floor, standard burpee jump, don't jump, I don't care. Just move for 40 seconds. That's what we're gonna do. Get ready. Woo. You're on in three, two. Let's do it. 40 seconds. Come on. 40 seconds. Yes you can. You wanna know something crazy? I don't know. This is before I Had kids. I think we did. Maybe it was after. I don't remember. A five minute burpee challenge. You guys, five minutes of straight chest for burpees. It is pure depth. If you're really bored home right now, go ahead, check it out. Challenge someone. It is sinking hard. 10 seconds. Come on, stay with me. You're a Mustang. 5, 4, 3, 2. You're out. Grab some water. One minute break. Whoo. Nice work, you guys. Okay, One more time in this workout. One more time again. We drop the work, we increase the rest. Work time, 35 seconds. Rest time, 25 seconds. Okay, 35. 25. Your rests are going to be longer, so make sure during work you're pushing it. This is your last time through. Last time through. Love you. I'm all about a 20 minute workout myself. Go hard for 20 minutes. We're at 25 right now. You guys be requesting longer workouts, so don't turn it off. Stay with us. One more set, you got 30 seconds rest left. One dumbbell. Okay, one dumbbell. Snatch, reverse lunge. Snatch, reverse lunge. Starting on the right side. 15 seconds rest. Same burn. I'm not gonna cheat you. 35 seconds. Work. Last time through, last time. You do each exercise, make it count. You guys ready? Got five seconds. Snatch, reverse, lunge. In three, two. Let's do it. Snatch. Right now you master the move. I know a lot of people are like, can we do a workout where there's no repetition? And you know we can. I should. Because sometimes you just want to do no repetition. You just don't want to repeat the move. You want to do different moves. That's fun stuff, but let me tell you, I like repetition because one, you master the move and you do it better each time, especially if you've never done it before, like this. And then you fatigue that muscle group, right? Come on. Five seconds. You got five, four, three, two. You're out. Other side. 35 seconds. Goes a little faster, doesn't it? Other side. Same for the rest. Other side. Last time through. By now should be fatiguing. If you're not, you gotta grab some heavier dumbbells or find a way to challenge yourself a little bit more. Maybe you add a step up a bench. You're on in three, two. Let's go. Up lunge. Anytime you add an elevation level on the spot bike, you've got the little box to step up. That would make it harder. Okay. It's a good way to increase it if you have just body weight at home right now. Or I would say if you got a full gallon of laundry detergent. Use that as your weight. Hold that, your chest. Add it as your weight. Come on. Ten seconds. You got this. Stay with me. Paddle. Five, four, three. Give me one more finish and out. You're done. Split jumps. Good old split jumps. 35 seconds of them. It's gonna burn, but that's alright. Doing the home stretch. It should, right? I'm gonna show you from the side this time. Different angle. You choose your level. Stay to that rest. I know I am. 5, 4, 3, 2. Let's do it. Switch. Switch. This is Optane 7 right here for 35 seconds. Come on. Remember that low impact. Step back together. Step back together. You decide. Your job is pulse to switch. Another good option. You guys. So many options. For you guys. I like this pulse too. I can hang with it. Don't take breaks. Come on. 10 seconds should go to singles. 10, 9, 8, 7. Let's do it. I know it burns. I'm with you. Four, three, two, one. Holy bananas. Boom. Crush it. Don't split jumps. Push ups. Grab my dumbbells. You do you knees or toes? 35 seconds. Like I said, the basic stuff. Lunges, push ups. We do it because it works. All right, you're on in three, two. Let's go. Down and up. You guys, we have an awesome blog post. It is called 7 Ways to Scale your push up. If you are in need of scaling push ups, you can increase by going one leg up, one leg up. That makes it a little more challenging. You can start on your toes, lower down, drop some knees and then push up. This is what I'm doing in my home workouts right now. Make it a little bit more challenging for myself. But when I'm filming, I'm on my hands. You have 5, 4, 3, 2, 1. Like I said, split jumps and push ups. They are hard for me postpartum, but we're doing them and so are you. That's all that matters. Do your best. Forget the rest. It's the name of the game. Just keep showing up. Sumo sweat, curl. Sumo squat, curl. Grab some water. Get 10 seconds. Jumbo Spike, curl. Come on, move. Number five. Hang with me. Pick up the dumbbells in three, two. Let's do it. Curl. Inhale, exhale. Palms facing, heels and toes out. Wider stance on the squat. Chest stays lifted. Down and up. Inhale down. Add the legs to up. Inhale, Exhale. One. Yes you can. Right here. Down and up. Big breath. 10 seconds. 10 seconds. Then you need that rest. And then plyo squat jacks in five Four, three, two, one. Plyo squat jacks. So here we go. I like doing these real time workouts with you guys because one, it's fun. Two, I always work harder when I'm doing it full length. Three, a lot of you guys are like, how do I keep track of time? I'm doing it for you. But if you want to add home timer during this time, I love Tabata Pro app. Tabata Pro app. Okay. Plyo squat training. Three, two. Let's go. 35 seconds right here. 35 seconds right here. Come on. Yes, you can. Come on. We are 31 minutes deep into this workout. You guys are crushing it. You got your low impact right here. You know the drill. Stay with it. Come on. Yes, you can. Yes, you can. Chest is lifted. Get a name. Kick. I don't want to see that name. Stay. Both those inner thighs Come together. 10 seconds. What do you got? Finish. You're strong. Don't quit. Not yet. You got five, four, three, two, one. Whoo. Tricep foot bridge on the ground. Home stretch. You guys through this. Triceps, core burpees, right? Who wrote this workout? I did two years ago when I was in better shape. But we'll get there, right? A lot kinder for myself this time around. Here we go. Top bend the knees. Tricep with a bridge in three, two. Let's go. Then extend. Hover lift especially. This is something I don't talk about enough, you guys. Something I've been implementing more myself in this season of life because, man, I love my daughter. She's adorable, but she's not a great sleeper is rest. We don't talk about it enough here because we're pushing workouts at you. A lot of you are like, how many workouts should I be doing here today? One workout. Okay, you got 5, 4, 3, 2, and 1. One dumbbell. Total body roll up. Okay. Rest is so important in this stage of life. Not sleeping great. I'm down for three to four workouts a week. That would kill me myself. Two years ago, one year ago, three years ago. I love to just push, but rest is so important, especially right now. Okay. Total body injury. 2. 1. It is okay to choose rest over a workout, especially if you're feeling tired and your workout's not gonna be that great anyways, right? Okay. That's why I love 20 to 30 minute workouts. If you do it hard, you do it effective. You choose weights that work. Okay? You should not need to do more. This workout right here, this is gonna be like 35 to 40 minutes. This should be the only thing you're doing right, because if you were doing it to fatigue, split jumps to fatigue, you would be dead right now. Three, two, one. Okay, enough talking. Let's get to the fun stuff, you guys. One more round of burpees, and we are cool with it down when you are done. One more round. You can do anything for 35 seconds. Even burpees, right? Let's do burpees together. Okay, you're on in three, two. Let's go. 35 seconds of burpees. Any way you want them. This is when a break up the jams in class and say, get after it. Finish strong. This is it. It's the final countdown. Come on, let's go. Yes, you can. 35 seconds. You are strong. You are capable. You are crushing it. Just keep going. 10 seconds. 10 seconds. 10 seconds. Finish with me. Let's go. Final five, four, three, two, one. Whoo. You guys just crush this workout. Grab some water. Nice work. So proud of you. Okay, right, let's put on a tabletop. That feels good. Okay, on all fours. We're gonna pull it down right there. So important, guys, thanks for joining us live. If you did Cat cow, Drop the belly, lift the chin, spine towards the ceiling, tuck the chin towards the chest, reach your belly. Just flow through a couple of these on your own breath. Thank you for joining us live. If you didn't catch the live show, we're gonna keep it live on Instagram and Facebook. And then we're gonna get this on the vlog for you guys as well and on YouTube so you can come back and do this again because it was fun, right? One more. Big inhale, big exhale. From here, you're gonna tuck your toes under. You're gonna push up and back down. Not a mat. You feel good. Pedal up those heels. This is the stretch you've earned. Yes, that feels good. Pedal up, give me a big inhale. Drop your heels over to the right side of the body. Push into the hips. Push into the heels. Inhale, center, exhale. Left side, push into the hips, push into the heels. Inhale, center, exhale. Push your heels to the ground. Hold this down. Now go under your right armpit. Look under your left armpit. Shift forward, Find a high plank again. Step one foot outside the wrist. I love this stretch. So we're going back to it. Open it up right here. Now you can drop that back into the ground. You can do a nice little runner's lunge. Nice hip opener right here. Always feels good. You guys, I'm so proud of you. I'm not gonna lie. I'm proud of me. This is a hard workout and we did it together. Way to go. Step back. Find that high plank. Switch down. Other side again. Take the arm to the sky. Opt to drop that inside. Knee down. Push into that hip. Open up those hips. If you want a hip opener, check out the blog. We got eight hip opening exercises and a ton more full length workout videos for you@nerymouthlove.com you guys, check it out. Step back to plank. Hold it here. Shift forward. Lower halfway. Give me an up dog or cobra. Just pull the shoulders down on the ears. Look over the shoulder. Look over the shoulder. Nice. Keep a nice neutral spine to neutral. Now you're gonna push back. Child's pose. Open up the hips. Send the forehead to the ground. Reach those fingertips far, far away from you. Now give me a big inhale here. Big exhale. Do it one more time. Big inhale, big exhale. Bring it over onto your bottom. You guys are so awesome. If you need more stretching, please keep doing so. Thank you so much for joining us. Come back, do more workouts with us. We love you guys. We're going to try and keep, keep going live if we can. It's a crazy season, navigating life with kids at home and all that. So take some deep breaths, Keep doing your best. Forget to rest, stay healthy. Love you guys. Bye.