35-Minute INTENSE Full Body Strength + HIIT Home Workout (Dumbbells)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 30 minute strength and HIIT workout. You guys love the 20 minute workout we have on the blog where it's all strength and all cardio. So now we're making a 30 minute version for you. So it is all strength on the front end. We're talking heavy dumbbells. I have 15s and 12s with me. And then it's a cardio burnout on the back end. We're also adding one of these mini loop resistance bands. If you have them. It's going to add some intensity and fire to the lower body. If you don't have one, don't. Don't worry, you don't need it. You could always grab a sports bra, roll that up and put it around your legs. It'll work just as well. So we're gonna jump in with a warmup and then we're gonna do about 14 minutes of strength and then 14 minutes of cardio, we're gonna cool it down and you are out of here. Full body workout. So let's get started with our warmup. We're gonna go ahead and we're actually gonna go nice and wide with our feet today. You're gonna take your hands to your quads and you're gonna do a roll. So you're gonna drop your belly towards the floor and then pull your spine up towards the ceiling. It's like a cat cow, but you're standing. Drop the belly, pull the spine up towards the ceiling. Just roll it out. That feels good, right? Open up those legs, open up the chest. Roll it up. Give me one more back roll right here. Drop it down, pull up. And now you're actually just going to hold it nice and low and you're just going to shift your body side to side, hitting those inner thighs. So just shift side to side here. Getting nice and low in those legs. We're going to start on the legs today with strength. And then we'll go upper body. Push it here for 4, 3, 2, 1. Take your hands to the ground if you can. You're gonna pulse two, send the hips high on one. So low for two, up on one, low for two. Up on one. As you send the hips high, press your chest towards your thighs. Get a nice hamstring stretch here. Nice work. So it's open the hips, open the posterior chain. That's the back down. Two, give me one more. And then you're gonna roll it up to top right here. Roll it all the way up to the top. Slow and steady. When you get to the top, step those feet in. And you're just going to windmill your arms back, opening up the chest, the shoulders, warming up those ball and socket joints. Core stays nice and tight. You got four, three. Switch directions. Right here. Bring it forward. Nice. Right there. Swim the other way. There you go. You got it. Give me four. Three, two. We go to squat. So it's down and up. Knees go out towards the pinky toes. Chest is lifted, weight is in the heels. I say this in all my videos, you guys, squats are the name of the game. Any point in time today, you can come back to this exercise right here. Let's add a butt kick. Right heel to the butt, left heel. So it's a squat, a heel, a squat, a booty kick. There you go. Boom. Add those arms. Squeeze the back as you stand. Keep that core tight. Nice. We're gonna get that heart rate up. Strength and cardio. One of my favorite full body workouts. Right here. You got four, Three. Knees to the front in two and one. Pull it up right here. Right and left. Pull those knees up. Right and left. Squeeze that core. Knees come up. There you go. Open up the back of the legs. Nice. Right here. Awesome. You got four. There you go. Three. Stay with it. Two. And let's tap our jack. Tap, tap, tap. This is option A right here. Option B, you jack it, you jack it. Landing softly on those toes right here. Nice. Start to raise that heart rate. High impact or low impact? You decide your workout. You've got five, four, three, two. Let's run it. Heels to the glutes. Heels to the glutes. Nice. Get that quads, top of the thighs. Nice and open. There you go. You got five. Four, three, two, one. Come to the back of your mat. Hinge over. Walkouts. Wouldn't be a warmup with me without some walkouts. Walk out to a high plank, walk it right back in. Stand up tall. There we go. One of my favorite warm up exercises right here. Because you get to warm up the whole body. Nice. Hammy stretch. And then you're getting those shoulders and those core nice and warm too. Let's hold our plank. Step your right foot out. Windmill to the sky. Set it down, step it back, switch it out. Windmill to the sky, Step it in and walk back up to high plank. Or walk it back up. We're going to repeat that. Okay, so it's a walkout. Right foot outside, right hand arm to the sky. Step back to plank. Left foot outside, left hand arm to the sky. Step back. Walk it in. One more, one more. Good one. There we go. Let's go down. Walk it out. Right foot outside, right hand, windmill. Love that stretch. Switch it out. Other side. Nice. Hold this high plank right here. Hold your plank. Take a nice wide base with your feet. Turn on that core shoulder. Tap opposite hand, opposite shoulder. Tap it up for eight. Seven, six. You got it. Five, four, three, two, one. Let's go. Slow burpees. Right foot, left foot. Stand up, down, back, back. Step it in. In, up, down. Two more just like it. You got it. In, in, up. Last one, right here. Finish. And then we're gonna do a little bit of cardio. One more time. Back to center. Rapid squats right here. Finishing that warmup. Option A, you stay right here. Option B, give me a little jump. A little jump can leave the ground if you choose. It's up to you. You got five, four, three, two, one. You guys warm? I am. Grab some water, quick. We're going to jump into our first circuit, which is strength. It's all about the legs. Grabbing this mini loop band, I'm going to place it around my calf, shin, ankle area. Never on my knees. Always below the knees or above. We're going below. Calf, shin, ankle. I'm going heavy. Grabbing my 15 pounds for this lower body workout. Legs. 45 seconds. On 15 seconds, rest. Your first move, you front rack them. Side to side squat thruster. I go right up, left up. That is your move. You're going to do that exercise for 45 seconds. You get a 15 second rest. I'll show you the other two exercises as we progress. Are you ready? Front rack them. You're on in three, two. Let's go. So it's right push, left push. Inhale, exhale. Inhale, exhale. Now you do not have to stay with me. You get to decide your pace. These are timed intervals. 45 seconds of work. 15 seconds of rest. You're not counting reps. You can if you want to, but you can move at your pace. These 15 pounds, they're heavy. This band, it adds intensity and fire. You get to decide your weight, your pace, your range of motion. Come on. 10 seconds here. Yes, you can. 45 seconds. That is fire. You're in the final. 5, 4, 3, 2, 1. 15 second rest for you. I'm going to show you from the side move number two. Standing on my right leg. Left toe comes popped, it's a deadlift. Hinge up, staggered squat. Up deadlift, staggered squat. You're on in three, two. Let's Go. Hinge, pull, down, up. So we're focusing on the back of my right leg. And then all the legs right there. Hinge up. So what I'm thinking about on this deadlift, weight, stay close to the body. Hips go back, pull up, Sit back. Chest is lifted right here. Chest goes parallel, chest stays up. Okay? Keep those weights tight to the body, focusing on the hamstring, the back of the leg. And then you get that nice squat, a staggered squat, something different. Ten seconds, Come on. Ten seconds here. Good chance to catch your breath from those squat thrusters. Yeah, you got three, two. Finish it. Squat, you're up. Last move. Two. Pulse. Wide down. We're going to stay standing on my right leg. My left leg is going to move, so it's wide, narrow, up. Wide, narrow, up. You're on in three, two. Let's go. Take it wide, narrow, up. See, I'm stretching the band, keeping tension. Stand tall. Stretch taut, up. You want to keep constant tension on this band. If you have it. Now, if you feel those weights pulling you forward, your option is always to take it to the side. Right here. You can take your dumbbells down or wide, narrow up. You could always drop to one dumbbell. That's an option. Wide, narrow, stand. Come on. 15 seconds here. I know it burns. It should. I'm grabbing my other dumbbell. I'm finishing with you. Wide, narrow, you're in the final. 5, 4, 3, 2. Finish it. Finish it. Stand up. You're out. Set the dumbbells down. Shake it out. Repeat it. Same three moves on the lower body, starting with squat thrusters in five seconds. Are you ready? Grab those dumbbells side to side. Squat thrusters to the right. In three, two. Let's go. Squat. Push down. 45 seconds. Right here. Come on. These 15 pounds, they're starting to feel heavy. Choose a weight that challenges you. That's how you get stronger. That's how you get better. Right in it Together, team. Hello, legs. There they are. Come on. Like I said, this is strength, but it's also going to raise your heart rate. I don't know about you, but I feel my heart rate rise in 10 seconds. 45 seconds is feeling long. Final five. Four, three, two. You're out. Staggered deadlift. I'll stay facing you. Time. Left leg forward, right toes popped. Deadlift. Staggered squat. Deadlift, Staggered squat. Catch your breath. You're on it. Three, two, let's go. So it's a deadlift. Weight stay tight. Up. Squat. Think 80% in that front left leg, 20% in that back, right toe. So it's hammies right here, then all the legs. Focusing on that front left foot. Trying to get a real burn in that front left foot right here hammies her. Squat. Deadlift, squat. Catch your breath from those squat thrusters. We go two pulse. Wide, narrow, squat. That's what's next. You got it, you guys. 10 seconds. Getting close to finishing off this leg series. Love a good deadlift. You're going to feel those tomorrow. Come on. Final four. Three, two. You're out. Side two pulse. Two pulse. We're going to go standing on my left leg. Right leg moves wide, narrow. Set those dumbbells down. Give those hands a break. Shake it out. You got five seconds. Grab them. You're on in three, two. Let's go. So it's wide, narrow, stand. Wide, narrow, stand. That band wants to pull my knees in. I got to keep pushing them out. Use those outer glutes, your abductors. That's what's really going to fire with the band on. You're going to feel this tomorrow in that outer booty. I promise. Time under tension is longer here too. You're holding at the bottom of the squat. Keep those elbows up. Keep that chest lifted. It burns. I know. I'm with you. You're in the final 10. Stay with it. We close off legs. You get a one minute rest. In five, four, three, two, finish stand. Oh, that is tough, you guys. My 15s are down. The band is off. One minute recovery. Grab some water. Okay, now we do arms. I know it's supposed to be all strength, but man, my heart rate, it is up there. You guys. It is also high. Okay, all upper body enjoy a one minute break. I'm using 12 pounds for this upper body. Same thing. Three arm moves repeated your first one. Cross body, chest fly. Nice stop in the knees. Corsae's tight. Shoulders are down. Back, palms face me. Okay, right arm, left shoulder, left arm, right shoulder. It's up. So it's shoulders and chest. A different way to work them. We haven't done this one yet. It'll be fun. 15 seconds. Set them down. 10 seconds rest. You're on arms. Here we go. 45 seconds of work. 15 seconds of rest. Grab your dumbbell. You're on in three, two. Let's go. Right arm, left shoulder. Up, up, left arm, right shoulder. So it's cross body that involves the chest? Yep, it involves the shoulders. Okay. Chest and shoulders right here. And hello. Do you feel your core turned on? You got to keep a soft bend in those knees and the Core tight. To stabilize you, just bring it right up to shoulder height. Palms are constantly facing up towards the ceiling. Chest and shoulders, give me that. Exhale right here. Inhale down. Exhale, lift, inhale down. 45 seconds on this. Grab some dumbbells that make you feel like you want out. You're in the final 10 seconds. You're in the final 10 seconds. You should be close to wanting out. Come on, stay with me. Last five. Four, three, two, one. Nice work. Okay, four hammer curls. Four bicep hammer curls, just like this. You're gonna do four of them. Palm space in, and then you're gonna front rack them and go right into a push press for four. Okay, four hammers. Four push press. You're there in three, two. Let's go. Four curls. You got one, two, three. Hold it high. Go, push, press, dip, drive for one, two, three, four. Take it back to hammer curls. Four bicep hammer curls. Palms facing in. Got two more right here. Then you're going to hold it high in this last one. Dip drive, push, press, dip, drive. Short shoulders. Get a little bit of leg. Squeeze your butt. Boom. One more, one more. Back to hammers. Here we go. Four curls. You're not swinging those weights. Control them. Keep that core nice and tight. You got one more hammer curl. Hold it high, dip, drive. Let's go. Four, three, two, one. Ten seconds here. Come on. These dumbbells, they should be feeling heavy. Come on, we're gonna finish it. Four, push, press for four. Three, four, two. You're out. We go down to the ground right here. Four tricep push ups. Shoulders stacked over wrists. I'm on my knees. Elbows graze the rib cage. Four of them hop up to plank four, alternating rows. Each row counts as one. You're on in three, two. Let's go. Four tricep push ups down. That's 1, 2, 3 to plank if you can. Or you can stay on your knees. Roll for four. Three, two. Repeat it. Shoulders are stacked over wrist. Elbows graze that rib cage. It's a narrow push up. Got two more. Come on up to plank if you can. You're feeling those shoulders. They're staying on fire. You got four, three, two. Back to push ups. Four and four, let's go. Come on. Yes, you can. We're going to finish this set. Finish this set. One more pushup, four rows and you're out. Let's go. Row for four. Three, two. You're out. Nice work, you guys. Shake it off. Repeat it. 15 seconds, rest. Repeat it. Starting with those cross bodies, Palms are up. Gonna do each move twice so you can master it, right? So cheek it. You're there in three, two. Let's go. Right arm, left shoulder. Oh, it's harder the second time. Yeah. You can always drop those dumbbells if you need to go to a lighter weight. Right here. Exhale up. Keep that core tight. Keep that soft bend in the knees, soft bend in the elbow. Don't lock it out. Right here. Chest and shoulders. Hello. Your shoulders are going to feel this one tomorrow. Yep. Lot of chest and shoulders. Push ups rows. Hello. Staying on it. Push presses. Come on. Yes, you can keep pushing right here. That 15 second break. It's coming for you in 10 seconds. Stay with me. I want you to fatigue this exercise. Do you want out? You should. You're in the final. 5, 4, 3, 2. Give me one more for good measure. Whoo. Set them down. Shake out the dumbbells, shake out the forearms, roll the wrist. Four hammer curls. Four, push press. Four hammer curls. Four, push, press. You're there in three, two. Let's go. Palm space and you curl for four. Three, two. Hold it high. Dip, drive. Let's go right into push, press for four. Three, two, one. Back on those hammer curls right here. Let's go. Four, three. Hello. Arms. Let's go. Last one. Hold it high. Come on. Push. Drive, dip, drive, dip, drive. One more, one more. Take it down. Hammer curls. Four of them. Four. Don't swing it. Keep that core tight. Keep those elbow off the body. One more. Let's go. Push, press. Four, three, two. I need to get through. One more full round. Four curls right here. One more full round. Four, three, two, let's go. Four, Push, press and you're out. Come on. Four, Three, two. You're out. Dumbbells down. Four tricep push ups, Four plank rows and you are out of here. And it's on to cardio. Yes you can, you guys. Yes, you can. Four tricep push ups, four plank rows. Come on, you're there. In three, two. Let's go. Elbows fall right back towards that rib cage. Come on. That's two, that's three. Come on. Find that plank. If you can row for four, keep those hips square to the ground. One row each side. Come on. For four. Let's go. Push up. Back into it. Quick transitions. It's going to make this hard. You got to fatigue that upper body. You're finishing strength right here, you guys. Come on, let's do it. Four push ups, four rows. Your pace, your tempo. How many rounds can you personally get through? That's your challenge. Come on. 10 seconds. 10 seconds. Well, we're gonna get through four more push ups. Because we love push ups. Right? Finish right here. 4, 3, 2, 1. Up. Shake it out. One minute rest, you guys. One minute rest. Grab your water bottles. One minute rest and then it's on to cardio. All right? You guys, grab that water, fuel up, rest and recover. Because now it is all cardio. Here's what it looks like. We have three, three circuits, okay? Three full body cardio circuits. You have three exercises per circuit. 30 seconds per move. I'll walk you through it. But what it basically means is you are working for 1 minute and 30 seconds and then you get a 30 second break. Alright? That is the name of the game. You guys grab some water. Also, we're going to add some equipment. So circuit number one. Grab one dumbbell. You just need one dumbbell. I'm going to show you your three moves and then we're going to get started. Your first move is a squat lunge. So take the dumbbell in your right hand, okay? Tap the right toe. Squat lunge. Opposite arm, opposite leg. Down, up, down, up. It's a squat with a lunge snatch. You can do this without a dumbbell. Okay, move number two, lunge jumps. You're going to hold that dumbbell. Twist jump, twist, jump, twist jump. Always take it to set. Back lunges. You don't have to jump. Move number three, wood chop. We did this in one of our 20 minute hits and you guys have been asking for it to come back. So here it is. Boom, boom. Nice and loaded in the legs. Are you ready? Squat snatch. Take that dumbbell in your right hand. Feet are parallel. Right hand, right toe. Left foot goes back to lunge. You'll get the hang of it. It's fun to try new stuff. Come on, you guys, let's do it. You're on in 3, 2. 30 seconds. Here we go. Right hand, right toe, snatch, squat snatch. Squat punch. 30 seconds. Yep. Low impact. Way to raise your heart rate. That's what we're doing. Lunge jumps. That is what is next, you guys. Do you feel it? 10 seconds. Come on. Your pace. Your temple. Tempo, Tempo. Final. Five, four, three, two lunge jumps. One dumbbell right here. Optima. I'm going to show you. Just step back, step back, step back. Rapid, step back. Lunges. You want more? Give me the jump and twist. Switch, switch, switch, switch. That's too much for you? Drop the dumbbell right here. Lunge. Switch, switch, switch. You get to decide your workout. What if I say 10 more seconds. Whoo. Stay with me. 5, 4, 3, 2, 1. Grab your dumbbell Wood chop. Wood chop. Nice stable stance. Here we go. Boom. Boom. Chop it, chop it. Come on. Do you feel your heart rate? It should be so high. Come on. How low can you stay in Those legs? Last 10, 9, 8. Come on. 5, 4, 4, 3, 2, 1. Gassed is how you should feel right now. Okay, you guys, 30 second rest. That is hard. We're going to repeat it. Same three moves. One dumbbell or no dumbbell. You can decide. Starting dumbbell. Left hand squat snatch. Left hand, left toe. You tap it, step back on the right leg. Are you ready? You're there. In three, two. Let's go. Squat snatch. Squat snatch. It's a powerful move. It's fluid. You're powering that dumbbell of your head. Your arm's really not doing the work. It's pulling up, but your legs create momentum. You guys, lunge jumps in 10. Let's do it. I'm going. No dumbbell. This is hard. Last four. Three, two. I'm dropping my dumbbell lunge jumps. Let's go. You can switch it, switch it, switch it. Option step back, step back. Low impact right here. You want something in between. Pulse two, two, switch. Puff two, switch. I'm gonna stay here. That feels good. Come on. Ten seconds. Yes, you can. And then we go wood chops. You gotta hold those legs so low. 5, 4, 3, 2. Grab that dumbbell wood. Chop it nice and low. The legs. Here we go. Come on. Using the arms, the lats. That 30 second break, it's coming for you. You gotta earn it, though. You gotta earn it. How low can you stay in those legs? Come on, big chops. Boom. Boom. Let's go. 10 seconds. Yes, you can. Yes, you can. Come on. Boom. You got 5, 4, 3, 2, 1. Holy bananas. There it is. Holy bananas, you guys. That is hard. Dumbbell. Off to the side. Whoever said you couldn't crush a workout in 30 minutes has no idea what they're talking about. Grab some water. Okay? Grab some water. Next three moves, get a one minute break between circuits. By the way, that's nice, isn't it? Favorite next three moves are just body weight, okay? Just your body weight. I'm going to show them to you. Move number one, Hopscotch. Squat. Hopscotch. Like when you were a kid. Been teaching this to my son, Brody. Two. One, two. One, two. One. You want an option? Squat kick. Squat kick like we did in the warmup. Move number one. Move number two. Plank two. Toe taps, tap it, tap it, tap it, tap it. Option. Jack it, jack it, tap it, tap it. Two jacks, two shoulder taps, two taps, two shoulder taps. You get to decide, okay? Ground and jump and touch. Looks like this. I'll show you. From the side, so you can see. Hips, go back, tap the ground, hips back, hup. Hips back. You don't have to tap the ground. Option, squat, reach. Are you ready? Hopscotch squats commence in three, two. Let's go. 30 seconds. Remember, two, one, two, one. It's like, you get that. Hopscotch squares. We've been going to the park. Can't play on the playground right now. Hello, Corona Quarantine. We're going to all look back at this workout one day and be like, remember that, right? So we can still do hopscotch, but so we go to the playground. We have scratch it out. Gotta burn that energy, right? Come on. Ten seconds from here. Plank, shoulder, taps and jacks in three, two, one. Take it to the ground. Hold that plank. Tap, shoulder, tap, shoulder. Option, tap, foot, tap, foot, tap, shoulder, tap, shoulder, jack, jack. More modifications. Shoulder, shoulder. From the knees, tap, tap, shoulder, shoulder. You can always tap, tap. You get it aside. Shoulder, shoulder, jacket, jacket. Come on. 10 seconds, ground to jump and touch. That's where we go. Whoo. Three, two, finish, finish. Up, ground and jump and touch. Tap it, jump it, tap. 30 seconds, right here. You want low impact, reach to the toes. Down, toes, down, toes. Come on. Whoo. Burn it out. Yes, you can. 10 seconds in it together. Finish it. 30 second break. It's coming for you in three, two, one. You guys, this is tough stuff. Pure hiit cardio. Training for around 12 to 14 minutes. That's intense. When people tell me, yeah, I did this 45 minute HIIT workout, I'm like, no, you didn't. You did a 45 minute strength and hiit workout. You can't do true high intensity interval training for 45 minutes. You'll die. Right. Like we are right now. Okay, set it up. Hop, side, hopper, Scotch squats in three, two. Let's go. Down, two. One, two, one. Come on. Two, one. Right here. You know your modification. Kick it, kick it. Engaging the hamstrings. Come on, let's go. Heal the booty. Ten seconds here. Down to plank. Two shoulder taps, two jacks or taps. You're there in five, four, three, two, one. Let's go there. Plank right here. Come on. Tap it, tap it, jack it, jack it, tap it, tap it, jack it, jack it. Whoo. Your option is always to tap Tap. I like keeping a nice wide base with my feet. Helps me keep my hips from wobbling all over the place. Keep that weight, shift it forward. Shoulders over the wrist. Let's go. Last five. Four, three, two. Up. Grounded, up. And touch. Finish it. One minute break. After this, you guys, one minute break. Earn it. Work for it. Come on. Oh. Legs on fire. Legs on fire. Let's go. Bring it home. Come on. What would it look like if I said 10 seconds? What do you got left in those legs? Push them. Come on. Last four. Three, two, one. Nice work. Get some water, get some water. Recover. One minute rest and you have your final cardio circuit. You guys, you're doing so awesome at home. Hang with us, okay? Hang with us. This is hard stuff. You were meant to do hard things, right? If you're with us, you have a beautiful able body. So you're meant to do these things, okay? Last circuit. Grab your mini loop band. Fire, fire, fire. You don't have to use it. Let me tell you, if you throw this on with me, get ready to feel the burn. It goes around calfs and ankle area. Calfsion, ankle area. Make sure it's nice and secure. Remember, never on those knees. Keep it low. Are you guys ready? I'm going to show you your three moves. Squat, quarter turn. So it looks like this. Squat, twist, squat twist, squat twist. Constant tension stays on this band the entire time. Move number two. All right, Two lateral walks, two jacks. Walk it, walk it, jack it, jack it. Walk it, walk it, jack it, jack it. Move number three. Burpee, squat jump. You knew you weren't going to get a burpee from me. You weren't going to get a 30 minute workout without a burpee. Ready? Hop back. Hop in as you jump. Can you stretch the band? That's your challenge. You guys, are you ready? 1 minute and 30 seconds of work. 3 minutes of work left. Total. Buy in with me. Come on, let's do it. Finish strong. Squat, quarter turn. Squat, quarter turn. It's like you're on a surfboard or wakeboard. Whatever suits your fancy. You're there in four. Three, two. Let's go squat. Twist, twist, twist. Feel that core. That's what we're working for. Legs and core. Boom. Keep constant tension on this band around your ankles. Let's go. 30 seconds, one rep at a time. Three moves. One minute. 30 seconds of work broken down into 30 second intervals. You got 10 seconds left here. Come on. 10 seconds. Then it's two lat walks, two jacks. You're there. In five, four, three, two. Let's go. To the right. Right here. Get low. Walk it, walk it, Jack it, jack it. Think low, low, high, high, low, low, high, high. Down, down, up, up. Come on, stretch the band. Make it work. Down, down. More seconds. Yes, you can. Stay with it. Burpee, squat, jump in five, four, three, two. Let's go. Burpee, hoop. Can you stretch it? Burpee hoop. Can you stretch it? Option, step back, jump in, stand. Tall, down, jump in, stand. You can always take the band off. Okay, you guys. Whoo. Let's go. Come on. Yes. 10 more seconds. Down, up. Whoo. Down, up. Final five, four, three, two, one. You're out, right? Oh, you guys. One more set. You're doing it one more time. That's it. Slick your hair back. I always say this. Tighten your ponytails. Just trying to think of more things that I can tell you so I can physically catch my breath because I am dying. You guys doing this right alongside with you. There's no tricks, people message me, how do you do it? You guys, there's nothing besides hard work getting better and better. The more you come back and do this workout, the better your endurance is going to get quicker your recovery time is going to get. And your sneaky instructor, when she's tired, she'll give you longer breaks. So you're lucky I'm doing this with you. Are you ready? You've got a long break there because you got 1 minute and 30 seconds to kick butt. Corner, turn, squat. Corner, turn. In three, two. Let's go. Squat, up. Come on. Finish right here. Come on. This is it. Last 1 minute and 30 seconds of work. Say, yes, you can. Come on. Yes, you can. Let's go. Yes, you can. Stay in it. Finish with me. Ten seconds here, you guys. Two lateral walks, two jacks. Yes. Let's go. Last five, four, three, two, one. One. Go to the right. Right here. Low, low. Hop, hop. Walk it, walk it, jack it, jack it. Low, low, high, high. Come on, you're almost there. Finish with me. Low, low. Hup, hup. Yes, you can stay with it. 10 seconds. Burpees, your pace, your tempo. Let's do it. 5, 4, 3, 2. Burpee. I go sideways for you. 30 seconds. Come on. You physically just gotta keep moving. I know you're exhausted. Stay with me. Come on. Ten seconds, Finish. Come on. Five, four, three. You got one more. Take the band off. Holy band bananas. Holy, holy bananas. That is 30 minutes 35 of high intensity interval training mixed with strength, you guys. And you just crushed it. Now let's cool down. My heart rate's real high. Trying to keep head above the heart. We're going to go back to where we started. Roll it down, roll it up. Push your hands out towards the knees. Roll it up. Just opening up those hips. Getting that heart rate to come down for me. Push it out. Stand up. Squeeze. Pull those inner thighs together. Push it out. One more. Walk it in right here. Flap your arms, flap your wings. Feels real good, right? A lot of chest and shoulders. Right arm across the body. Roll at the wrist. Drop the shoulder. Gaze over to your right. You guys are so stinking awesome. Nice work. Take that right arm up. Reach for the back. Opening up the lats here. We didn't do a tricep push ups, but we got into those lats. Wood chops rows. Open up those lats. Reach it straight up. Reach up and over to the left. Open up all those obliques. Now if you can feel good about your heart rate, take it all the way down and around. Oh, that feels good, right? Switch it out. Left arm across the body. Roll at the wrist. Engage over that left shoulder. Thank you so much for joining me. 30 minutes of purifier. I'm going to call this the spicy workout. This one is spicy. Reach up and back. Open up the lats, the triceps, right? If you didn't feel that, my friends, you got to grab heavy dumbbells. The goal, reach up and over right side, is to get into the muscles right away, okay? Before they're tired. If you feel good, all the way down, around, all the way down around, back up to the top. Right here. Hands come to heart center, heels in, toes out. Sink down to the bottom of a prayer squat. Hold it here. If you did not feel that, I want you to grab heavy, heavy dumbbells. Because here's the deal. You start heavy before the muscles are fatigued. You fatigue them with weight training, building muscle mass, and then you burn it out with a pure cardio fat burn. That is how we do it. You guys plant the hands, hips, go high. Shake, shake, shake out those legs, those hammies. Roll it all the way up. High five yourself. You killed it. Nice work. Thanks so much for doing this workout with me. Come back, more work, workout, strength, hit bar, yoga, flow, yoga, sculpt, whatever you want. We got it at nourishmovelove. Com.