35-Minute Leg and Shoulder Workout At Home with Dumbbells (EMOM Workout)

Hi, I'm Lindsey Baumgren of Nourish Move Love. And we're coming at you with a 30 minute legs and shoulder emom. And you're like, what is that? That is every minute on the minute. I will explain more about that, but I have the awesome Rachel with me. She's gonna be offering modifications today, so if you need an exercise modification, follow along with Rachel. Today is all about the legs, the big muscle group and the shoulders. And they are both going to be on fire at the end of this. Okay, all you need are some dumbbells. We have anywhere from 10 to 20 pounds and pick your poison. Have multiple sets to toggle between because this workout is going to reach fatigue. It is imam format, which means you have four circuits. Each circuit is done in a six minute emom, which means you are going to get a certain number of reps per exercise. You have a leg exercise, a shoulder exercise, and then a combo exercise in each set. You're going to do them twice to equate to six minutes per circuit. And you're going to complete the number of reps lifted in that amount of time. We're always going to stop no matter what. If you hit the rep or don't, you got to stop at 45 seconds, give yourself a 15 second break, and then you'll move on to the next exercise. Okay, so let me break it down for you with circuit one. Are you ready, Rachel? Let's do it. She's ready. Circuit one. So I'll just break it down for you. So circuit one is going to be 16 alternating squat thrusters. So squat thrust, you're going to do 16. You got to get through 16 reps in a minute. You rest the remaining time. So if I complete my 16 reps in 30 seconds, I get 30 seconds to rest. If I complete it in 45 seconds, I get 15 seconds to rest. Does it make sense? Makes sense to me. Yes, it does. If it doesn't, don't worry. Follow along with us. We're gonna count the reps, we're gonna keep track of the time. All you gotta do is press play and move along. We're gonna get started with a body weight warm up. Are you ready? Let's go. Let's go. Feet underneath the hips, right here. Tuck that tailbone. Take those thumbs, put them up, put them 45 degree behind you and just give me some hitchhiker arm circles. Warming up those shoulders. Thumbs are up. Nice. Core's turned on. Circling back. Switch your circle direction in 3, 2, 1. Circle the other Way. There we go. Warming up those shoulders. Nice shoulders and legs and it's gonna get spicy. I already know these shoulders are gonna hit fatigue. Go for 3, 2, and 1. Feet can go a little bit wider if you need to. We're just dropping right into squat. Squat it out. Nice work. Just drop that booty back towards that. Think about you got a curb behind you. You're just pushing your hips back towards that. Drive through the heels to stand tall. Knees track out towards those outer three toes. Chest up, eyes up. When in doubt, you can back to a good old body weight squat today. Nice work. Right here. Go. Four. Nice. Three, two and one. You can walk those feet in if you need to. You're going to hinge over, push those hips back, and you're going to bring those arms straight up. 45 side T. There you go. So go straight up. Thumbs face up. Take it to a 45 degree. Now go to a T right at the sides. Nice. Straight out.45, take it to a T. Nice. Core stays turned on. Straight up 45, take it to a T. You got one more round. One more round and you. Straight up. Nice. 45, take it to a T. Forward fold. Just shake out the back of those legs. Drop down to a quadruped tabletop position. Take that right hand, put it behind your head and you're going to tap the elbow. Rotate and open gaze follows elbow. So my gaze follows my elbow the entire time. Nice. Just a little thoracic spine rotation right here. Should feel good. Good. Warming up that back, that core. Give me one more right here on this side. Nice work. From here, going to go into a puppy dog stretch. So you're going to walk those hands out. Hips stay high, so counter to child's pose where hips drop low, hips stay high. One of my favorite stretches before a shoulder workout. Before I do any overhead press movement right here, I just want to open up the lats, open up the shoulders, open up the low back. Right there. Open it up for 3, 2, 1. Walk it back in. Thoracic spine rotations. Other side. Left hand behind the head. Down and open. Gaze follows fingertips. Nice. Down and open. There you go. Awesome job right there. Nice work. Two more right here. Drop and open. Last one. Drop and open. Nice. Reach for that puppy dog stretch. One more time. Just reach, reach, reach. Nice. Bring it back in. Find a nice tabletop position. Cat, cow, Drop the belly. Lift the chin. Nice. And find that neutral spine. Step your right foot outside your right hand. Rock those hips forward and back forward. Start to open up those hips you got legs and shoulders. Let's open those hips. Give me one more rock. Right here. Nice. Straighten through that back. Left leg. Straighten it out and open it up. Gain follows. Fingertips. Take the elbow. Drop it to the calcium ankle. Right there. Nice. Open it back up again. Drop that elbow. Awesome job. Right here. Step back to a high plank scapular retraction. So drop the chest. Drop the chest towards the ground. Hold the shoulder blades apart. Drop the chest to the ground. Pull the shoulder blades apart. Two more. Drop the chest to the ground. Pull the shoulder blades apart. Last one. Drop it and pull it. Left foot outside. Left hand. Drop the right knee to the mat. Rock back. Rock forward. Rock back. Rock forward. Two more. Rock back. Forward. Opening up those hips. Straighten through that back. Right leg. Left arm goes wide open. Gaze. Follow fingertips. Nice. Drop the elbow to the calf, shin, ankle. That feels good. Let's do it again. Open it up. Drop the elbow. Caption ankle. Nice. Drop down to a kneeling position again. This time, kick out the right leg to the side. Big inhale. Right arm reaches up. And exhale. Thread the needle. You're the mat. We're going to come back to this stretch when we finish this workout. Legs and shoulders. I promise you're going to love it. Opens the hips, stretches through that shoulder joint. And it's something to look forward to at the end of this workout. Nice work. Bring it back. Same thing. Other side. Let's kick the leg out right here. Big reach. Thread the needle. Stretch it through. Opening up that inner thigh. Nice work. Stretching through that shoulder right there. I'm so excited to come back to this one at the end of the workout. Awesome job. Step back. Slow burpee step. And so find that high plank. Step the right foot, the left foot. Stand up, take it down. Step back. Switch that lead foot. Step the left foot, then the right foot. Stand up, take it down. Back. One more each side. Right foot, then left foot. Nice finish. Right here on that left side. Lead with the left foot. Go left. Left, then right. Take it up. One final movement. We're gonna go lateral lunge. Three jumping jacks. So hit to the right, hit to the right. Jack for one, two, three. Let's go left. Hit to the left. Jack for one, two, Three. Nice. Hit to the right. Jack for one, two, 3. Let's hit left, hit left. Nice. Check for one, two, three. Awesome job. Hit right. Check for one, two, 3. One more each way. Hit left. Nice. One, two. Oh, we gotta even it out. We gotta do two more each way, right? Jack for one, two, three dot Hit left. Last one. Jack for one. Two. Three. Are you warm, Rachel? I'm warm, too. Quick sip of water. We're moving into circuit number one. You have three exercises. Lower body, shoulders and combo. I'm gonna start off with my 15 pound dumbbells. We are going into an alternating squat thruster. Rachel's gonna use one dumbbe held horizontally at our chest. I got them. Front rack, right here. Squat, alternating thrusters. So, squat punch right, squat punch left. Each time you press overhead, it counts as one rep. You have 16. You need to do 16 squat thrusters in one minute. Whenever you're done, you drop the dumbbells and you rest for the remaining minute. Make sense? We'll show you number two, which is a good old push press. You're gonna go dip drive, dip drive. You're gonna get through 25 of those. As soon as you get to 25, you rest for the remaining minute. I'll call it at 45 seconds. If you're not done, you gotta stop. Take that 15 second break. Move number three. One dumbbell. Starting right here on that right shoulder. I'm gonna do a squat. Stand up, up and over squat. Stand up, up and over. Taking that back head of the dumbbell, resting it on the front shoulder right there. Those are your three moves. And you have 12 reps of that final move. We'll walk you through it. We're going to count reps if you want to stick with us. Otherwise, move at your own pace. Count your own reps. You have 16 alternating squat thrusters. Then you'll rest. Okay, that's our focus. That is our first minute. Are you ready? Let's go. Minute number one. All right, minute number one. Here we go. One dumbbell or two? Sixteen squat thrusters. I'm going to punch right first. We go in three, two. Let's go squat. Punch right. That's one. Squat punch left. That's two squat. Three. Let's go. Four. You gotta get through 16. Drive through those heels. Stand tall. Tuck that tailbone under the rib cage each time you stand. You got it. Right here. Nice work. Come on, right here. That's ten. Six more. Let's go. Six. You got it. Five. Stay with it. Four. Nice work. Three. And two and one. Drop those weights. Resting. We got about 26 seconds to rest. Shake it out wherever you're at. Nice work. When I get through those 16 reps, if you're not there yet, you are stopping right now. 15 seconds of rest. Push press. 2 inch dip drive. 2 inch dip drive. Okay, get those weights overhead. Lock out the elbows. Biceps by ears. We go in five. We got 25 of them in three, two. Front racket. Let's go. Dip drive. Dip drive. Nice. Three. Four. Come on. Five. We're getting to 25. The faster you get through them, faster you get a rest. So you don't have to rush your pace, your tempo. Bicep by the earth, let's go. 12. Come on. You got it. Saying it right here. 15. 10 more. Let's go. Come on. Up. Get them up right here. Finish strong. Final five. Four, three, two, one. We got about 24, 23. Now 20. 20 seconds to rest. Shake it out, check it out. Shake it out. Nice work. If you're not done, stop. 15 seconds of rest for everybody. One dumbbell squat transition and press. Do not press as you stand up. It is a strict press. Once we get there, back out of the dumbbell, resting on my right shoulder. We're going. Three, two. Let's go. We got 12 bumps. Squat, stand up and over. That's one. Squat, stand up and Over. That's two. Nice squat dance. Three. You can go a little bit heavier here, maybe. Come on. 4. You're using both hands to pass. Working on shoulder mobility. Nice. Five. Come on. Six. You're halfway. Six more. You got it. Let's go. Let's go. Stay with it. Nice work. Starting to feel those shoulders. Yes, we are. Yes, we are. Come on. Three more. Finish it right here. Nice work. Come on, come on. 2. Last one. Last one. Nice. 3. We got about 20 seconds to rest before we go back to the top. Alternating squat thruster. You're not done. Stop. You got 15 seconds to rest. Okay, 16 alternating squat thrusters. Back at the top in 10. Quick sip of water if you need it. Come on. Your pace, your tempo. 16 squat thrusters. We go in three. We go in two. Let's go. Squat push. That's one. Come on. Two. Last time you do squat thrusters, we're halfway through the first imam. Six minutes per circuit. Three moves. You do them each twice. Count your reps. Think about it. Break it down. One rep at a time. One rep at a time. You got this? Yes, you can. Six more. Right here. Let's go. Six. Come on. Five. You got it. Four. Whoo. Three and two and rest. We got about 25 seconds to rest if you're with us. Moving on. 25. Push. Press two inch dip drive. You got 25 of them. Catch your breath. That'll raise your heart rate. Stop if you're not done. You got 15 seconds to rest. Everybody breaks for 15. Catch your breath. We go in 10. 25 push. Press 25 push. Press. Grab those dumbbells. You're on in five. Three, two. Let's go, let's go. One, two. Come on. Three. You got it. Four. Five. Six. Yes, you can. Just keep going one at a time. Hup. Get them up. Let's go. Up. Come on. Strong shoulders. Legs right here. Push. 16, 17. Come on. Yes. You can finish right here. You got five. Four, three, two, one. Holy banana. 25 is something. Catch your breath. Catch your breath right here. You get a rest for that remaining minute. It's a beautiful thing. 15 seconds. If you're not done, stop. Take your 15. One dumbbell squat. Push and rotate. Let's start. Left shoulder. Double on the left shoulder. Right here. We're going five. One squat, one. Up and over in three and two and one. You got 12 of them squat. Each up and over counts as one. One. Nice. Two. We're closing out. Circuit one. Right here, guys. Come on, finish it. Three. You gotta get through 12. Four. You got it. You got it. Yes, you can. Five. Come on. Nice. And six. You're at the halfway mark. Finish it right here. Six. I like going up. Six. Down. Six. Something about counting down, that just makes it goes faster. I don't know what it is. Come on. Let's go. Right here. Three. Two more. Finish it. Let's go. Two. Last one. One. Shoulders are spicy. We are resting. Keep going. Finish it. If you're not there yet, you're not there yet. Finish it. 15 seconds. Call it. Nice work, guys. That's circuit one. Circuit one. Take a deep breath. Reset yourself. We're gonna reset the timer for another six minutes. Moving into circuit number two. Block two. Okay, block two. We got overhead, alternating lunges on the leg movement. Take one dumbbell, put it in my right hand overhead. Rachel's gonna front rack it. I'm just alternating a setback right and left. I got 16. Each leg counts as one option. Front racket. Okay. Might even go lighter on that one. Overhead. Don't want to dip into that low back. And then you're gonna give me a 45 degree press. Hold one dumbbell vertically. 25 reps of these. Stop, bend the knees. We've done our 15. Full body, 15 minute full body. You've seen it. Two, three. You're pushing right out. Right there. Okay, now we're gonna put together one lunge, step back or jump. So I'm gonna jump, lunge, 45 degree press. Jump, lunge, 45 degree Press. You got 12 of those. Now you know it's coming, Rach. Right, now you're ready. She knows what's coming and she's ready. Let's do it. You only need one dumbbell for this whole circuit. Dumbo's gonna start in your right hand. Okay? I'm gonna shoot that right hand up overhead, alternating setback lunges. Rachel's front racking. I'm. I'm gonna keep it overhead. You have 16. Each leg counts as one. Are you ready to start that six minute timer? Let's go. Let's get it. Let's go. We go 16 reps in three, two. Let's go. Step back. Right. That's one. Step back left. That's two. So I'm holding just my right hand overhead. This time. Rachel's front racking. Next time I'll hold it in the left hand. Okay? You put that other arm out for counterbalance, counter support. You step back at your pace, your tempo, okay? You have 16 reps. Nice. We're at 10. Come on. Six more. Let's go. Six. You got it. Five. Nice work. Four. Stay with it. Three. Awesome. Two and one. Nice. You can take that dumbbell. Set it down. We got about 30 seconds to rest if you're with us, that's nice. We'll take it. Okay, you're going into 25, 45 degree pressure. So I'm gonna hold the dumbbell right here. Jack those hands. Push, push. Pushing to a 45 degree angle. 15 seconds. If you're not done yet, Break. We're all taking 15 seconds together before we go. 45 degree. Press out 25 of them. Stick with me or go at your pace. 25 of them, we go in five. Here we go. Grip that dumbbell. Stop. Bend the knees. Three. Two. Let's go. One, two, three. Come on. Close those eyes. Just get through it. Four. Five. It's one rep at a time, guys. Six. You got 25 of them. Yes, you can. Come on, work those shoulders right here. 10. Yes. Keep moving. Keep pushing. You got this up. Get that dumbbell up. To the heart. Push out. To the heart. Push out. Come on, keep going. Right here. Nice work. Right here. That's 25 more. Finish. Five. Four. It burns now. Three, two and one. Set it down. We got 20 seconds to rest. That's a quick shakeout. That's a quick shakeout. Yep. If you're not done yet, stop. Now you got 15 seconds. One lunge, step back or jump. And one 45 degree press out. You have 12 of them. Each time you press that dumbbell out it counts as one. Okay, I'm gonna jump back to lunge on my right foot. Back in three, two. Let's go. Lunge. Push. That's one, two, three. Four. Nice. Five. Come on. Six. You're halfway. Six. Five. Let's go. Four. Nice work. Three, two, one. Oh, that's true. We get more rest this time. Shorter rest on move two. More rest on move three. We got about 30 seconds to recover. If you're not there yet, keep going. Finish your 12 reps. Okay, guys, we started the top and we finish it. We do it again. Overhead lunges. Holding the dumbbell in the left hand. Overhead, we're at the left shoulder. Okay? Nice. If you're not done yet, break. You got 15 seconds. We all take 15 seconds. Cheers. What do you think of the emom, Rachel? You like the form? I like it. It's different. I like it. I feel like it keeps my brain busy, you know? Right left hand overhead. We go in three, two. Let's go. So I'm step left, I'm a step right. Each lunge counts as one rep. You got 16 of them. 16 of them. You need to go at your pace. Your tempo. Nice. Got my other arm out for counterbalance. Nice work, Gu. Right here. One rep at a time. That's nine. That's ten. Six more. Right here. Go. Six. You got it. Go. Five. Stay with it. Go. Four. Nice. Three. Two and one. Nice work. Set it down. We got about 25 seconds to rest here. Okay, 45 degree press out. You gotta stick through 25 of them. 25 on. You got this. Come on. Finish strong. If you're not there yet, take your break. 15 seconds. We all got 15 seconds of rest. We go 45°, press out, 25 of them. Come on, circuit two. Let's do it. Let's do it. Grab that dumbbell. Stack those hands. Stop bending those knees. We go in three. Two. Let's go. 25. One. Two. Come on. Three. Dig deep. Four. Five. One rep at a time. That's your focus. Six. Nice. Push to the heart. Push out. That was wrong. That's ten. Nice. Good thing we got Megan behind the camera, counting for me. Are you doing like 50 reps? Let's go. Ah. Push it. Come on. Yes, you can. Right here. Nice. You're almost there. Right here. 25 more. Go. 5. Go. 4. Go. 3. Go 2. And go. 1. Set it down. Walk it up. Walk it up. We got about 20 seconds, guys. Catch your breath. One lunge. Jump it or step it. 15 seconds, break. We all break. Take your 15 seconds. One lunge. I'm going to jump back into the left leg. Left leg lunge. One 45 degree press out. Each press out counts as one. You got to get through 12. We go in three, two. Let's go. Lunge. Push. That's one. Two. You got it. Three. Come on, you guys. This is it for circuit number two, right here. Yes, you can. Six. You're halfway. Finish it. Go. Sticks. Nice. Five. You got it. Four. Power up through those legs. Three. Come on. Two and one. Whoo. Way to go, limbs. Circuit two. Close it out. Rest it up. Finish it, guys. If you're not there yet, finish those 12. Finish those 12. Take a deep breath. Grab some water. We're on to circuit three. Same format. Reset the timer for another six minutes. Right? We got three moves to get through. Okay, Jagger. Deadlift, snatch. Uneven push up. Shoulder tap. Burpee, deadlift. I'm gonna try and go heavy with this one. One dumbbell. Let's try and use my 20 pounder. Let's start. Right foot forward, left foot back. You're gonna give me eight, but I'll show you. This is a stagger deadlift. So deadlift, stand, deadlift, snatch. That's one. Each time I press overhead is one front rack. Come down safely on the deadlift. Feet are staggered. On the snatch, come parallel as I drive that dumbbell overhead. Front rocket. You have eight. Okay, you're gonna do the right leg and do the left leg next time. From there, I go down to the ground. Put that dumbbell on the ground to get a nice hexagon stable dumbbell. We'll go dumbbell. Stay on the left hand. One push up, one shoulder tap. That counts as one. You have 12. You can always take it from your knees if you need to. From there, take the dumbbell, put it the long way. One push up. Just go chest to dumbbell. Chest to dumbbell. Step or jump? Deadlift, stand up. So hinge the hips, pull up, drive through the heels. Set it down. One burpee. Push up. Deadlift, stand up. You have eight of those to finish. Yes. Eight. Single leg deadlift, snatch. 12 uneven push up. Shoulder tap. Eight push up. Burpee, stand up. Are you ready? I'm ready. Let's go. Six minute timer. Set that six minute timer. Right leg forward, left leg back. One deadlift. Staggered. One snatch. You have eight of them. Dumbbell's gonna stay in the left hand. Okay, we go in three, two. Let's go. Deadlift, stand. Deadlift, snatch. That's one. Front racket down. Deadlift, stand. DeadloV snatch. That's two. It's a big, powerful movement. Hinge drive. Hinge drive the hips forward. That's what drives that dumbbell overhead. Peter, staggered feet come parallel. Think about zipping that dumbbell all the way up the front side of your body. Keep it tight to the body. Get it up. Nice work. You're at five, working for six. Right here. Six of eight. Let's go. Come on. Nice work. Right here. That's seven. One more. Finish it. Deadlift. Stand. Deadlift. Drive. That's eight. Set it down. We got about 20 seconds to rest. 20 seconds to rest. Dumbbell's gonna stay in the left hand option to put your left hand on the dumbbell rest. 15 seconds. Everybody's resting right here. One push up, one shoulder tap. That counts as one. You have 12 total. 12 total. Are you ready, Rachel? Maybe, maybe, maybe. Push ups are always a maybe. We going 3. 2. Knees or toes? Here we go. One Push up, one shoulder tip. That's one. Two. Come on. Three. You got it. Four. You really feel those shoulders now? Five. Come on, now. He's dropped to the knees for the push up. Pop to the toes for the shoulder tap. Let's go. Seven. Come on. Eight. Stay with it. Nine. Finish it. Ten. Two more. Let's go. Eleven. Last one. Right here. Twelve. Whoa. Take that, dumbbell. Set it this way. Break and recover. We got about 20 seconds. 20 seconds. One push up. Test the dumbbell, then you're gonna stand up. If you are. 15 seconds. 15 seconds, guys. Call it. Right here. One. Push up. One. Deadlift, stand up. One Push up. One Deadlift, stand up. You have eight of them. Eight of them. We go in three. Two. Let's go. Push up. Chest to dumbbell. Hop up. Hinge the hips. Stand up. That's one. Set the dumbbell down. Jump back or step back? Push up. Step or jump? Stand. That's two. You got a burpee. Push up with the deadlift. Come on. You have eight total. That's three. You got it. Keep moving. Keep moving. Right here. Four. Halfway, guys, Halfway. Come on. Finish it. We go four. Come on, keep pushing. Three. Come on, finish it, Rachel. Let's do this. Two. You gotta give me one more. One more and then you get a rest. We got 20 seconds of rest, all right? Those are moves. We gotta do them again. Gotta do it again. If you have 15 seconds, break it. Everybody's resting for 15. Everybody's resting for 15. You got 10 seconds of rest, guys. Enjoy it. We're back to the top. Dumbbell goes in the right Hand. Left foot forward. Right foot popped. One Deadlift, one snatch. Ready, Rach? We're there in three, two. Let's go. Deadlift, stand. Deadlift. Snatch. That's one. You got eight of them right here. Deadlift, stand. Deadlift. Snatch. Feet come parallel on that snatch hinge. Drive through that front heel hinge. Bring the hips parallel. You got it, Chad. Lift. Driving through that front left heel. Range of motion is gonna look different for everyone. We're halfway. That's four. Four of eight. Come on. Right here. Up. Get it up. Get it up. Nice work. Awesome job. Right here. That's six. Two more, guys. Two more. Finish it. Nice and hup. You got one more in you. Yes, you do. Deadlift up. Deadlift. That's eight. Nice work. Dumbbell goes down. Here we go. Okay, take your break. Take your break. If you're not done yet, quit. You got 15 seconds. Option right hand on your dumbbell. One push up. One shoulder tap. You got to do. You got to do 25. You got to do 12 of them. You got 12 of them. We go in three. Set it up. Two. Let's go. One push up. One shoulder tap. That's one 12 of them. Come on. Would that be something if we had 25, Rachel. Three. Nice. Again. I was dropped to the knees for the push up. Pop to the toes for the shoulder tap. That's where I'm going. One rep at a time. Right here. Come on. That's six. You're halfway. Nice. Eight. You got this in you? Yes, you can. Nine. Come on. Ten. Two more. Two more. Eleven. Finish this bad boy right here. Twelve. Rest. Nice work, guys. We got about 20 seconds to rest. We're gonna take that dumbbell parallel, okay? If you're not done yet, stop. You got 15 seconds to rest. One push up. Chest to dumbbell. Burpee. Deadlift. Stand up. You got eight of them. Eight of them to finish. Circuit three, are you ready? Let's knock it out. I like your attitude, Rachel. We go in three. Two, three. Let's go. Push up. Jumper step. Deadlift. Stand up. Set it down. Let's go. Right back into it. Push up. Chest to dumbbell up. Deadlift. Stand up. Legs and shoulder right here. Getting a little chest in there, too. Chest, shoulder. Try working it all today. Yes, you are. Come on. Four. Halfway, guys. Halfway. On the burpees. Finish Circuit three. Right here. Strong. That's five. Go. Three more. Six. Come on. Two more. Two more. You're working for that break. You're working for that water break. One more. Finish it up. Nice Work. Set it down. Break if you're not there yet. 15 seconds. Right up. We butted right up to that timer. Nice work. Grab some water. Circuit number four. Final circuit, guys. Final circuit. Three moves, lateral lunge. Twelve of them. Just to the right. Down, up. That's one. Down, up, That's. You can hold one dumbbell at the chest. Or two, you're gonna frame the leg. That's your leg move. Okay. Arms are gonna get real spicy. Rach, I'm nervous. Okay, for the arms, you're gonna give me one front raise, one lateral raise. Each one counts as one. That's one. That's two. We go 16 of those. Okay, so really, eight front raises. Eight lateral raises. Now you're gonna take one dumbbell and you're gonna do a halo with a lateral lunge alternating. So it gets tricky. We'll walk you through it. Halo around the head, lateral lunge. Halo around the head, lateral lunge. You have 14 of those. Each leg counts as one. Yes. Are you ready? Let's go. Last circuit. Right. Lateral lunges. Last circuit. Last six minute emom, guys. Last six minute emom. This is it. There's no bonus round. Nothing else. Sneaky. Coming at you. This is your six minutes to pour it out. You have 12 lateral lunges to your right. Are you ready? Let's go. Start that six minute timer. We go in three, two. Let's go. Lateral lunge the right. Stand up on that lateral lunge. I'm thinking rib cage to thigh. Dumbbells are going to frame the foot. If I got two of them, Rachel's going to hold one dumbbell at her chest. Nice. Right here. That's five. Five at 12. Come on. That's six. You're halfway. Really think about driving off that bent right leg. It is like a single leg squat for that right leg. Okay? Left leg, stay straight. Really drive off that bent right knee. You got it. Come on. Right here. This is 10. You got two more in you. Yes, you do. Let's go. 11. Let's go. Finish it. And 12 dumbbells down. I'm gonna switch to my tension. Nice work. We got about 20 seconds to rest here. We're going one front raise, one lateral raise. You're not done with flat lunges yet. You're done. Now 15 seconds of rest for everybody. Okay? Option. If you got heavier dumbbells, you can always alternate. Okay? One front raise, one lateral raise. 16. They each count as one. We start with the front raise in 3, 2. Let's go to the shoulders. Remember, I'm Flying just slightly in front of the shoulders right there on that lap. That's three. That's four. Nice. That's five. This is your last set, guys. Come on. I know those shoulders are spicy. Yes, you can stay in it. Stay in it. 16 reps right here. Yes, you can. Woo. I like this eman format. I do too. Something different, something fun. 10. Come on. This is 11. Let's go. 12. You're almost there. 13. You got three more in you. Yes, you do. Come on. 14. Whoo. 15 and 16, set them down. Got about 20 seconds to rest. Halo, lateral lunge. If it feels goofy the first time, guess what? You get a second stab at it. If you're not done with front rows. Front raise, lat raise. You are now 15 seconds for everybody. Okay, I'm gonna start at my right hip. I'm gonna go around. We're gonna step lateral lunge to the left, start to jump out my right hip. I'm gonna give a halo low for the core in three, two. Let's go. Shoulder mobility and core. Dumbbell comes to the left. Hip around. Dumbbell comes to the right, hip around. Dumbbell comes to the left. That's three. That's four. We have 14. 10 more. Five. You got it. Nice little tricky move. Shoulder mobility, four legs. Fun way to finish, right, Rach? I like it. It really is. Everything we've done, I feel like. Yes. Put it all together. That's 10. Four more. Let's go. You got four. You got three. You got two. You got one. And you're resting. Got about 25 seconds to rest. Choke it up. Choke it up. Same thing. Repeat it. Last round, guys. Last three minutes of work. It's right here. Everybody breaks. You got 15 seconds together. Lateral lunge to my left. Lateral lunge to my left. Whoo. That leftover peanut butter and jelly I just ate is sitting right here. We go with three. Two. Let's go. Later. On to the left. Frame the foot drive off that outer glute. Single. It has a single leg squat for that left leg. Drive up. I'm thinking rib cage to thigh. Nice framing the dumbbells around that foot, driving off that bent knee. Really driving off that outer glute. All right, we did squats, we did lunges, we did deadlift. Now we move laterally, moving in all planes. Come on. You got it right there. Nice work. This is 10. Let's go. Two more right here. Two. And you got one more in you. Come on. One. Whoo. Nice work, guys. Dropping down to those lighter dumbbells. For me, we got 16. Front raise, lateral raise. So we get a squint over those eyes, right? We all got 15 seconds of rest. Break. We got 15 seconds. Finish it. Last time you do shoulders, Just shoulders right here. One front raise, one lat raise. You get 16 total. Each rep counts as one. We'll go front in three, two. Let's roll. Front raise, lat raise again. You get to decide how fast you move through these moves, right? Imam format, you can challenge yourself. Maybe you go lighter and you try and fly through it one time. Next time, come back, go a little bit heavier, go slower. Right? Always a new way to challenge yourself. Always a new way to challenge yourself. I love this workout. You can show up on a day you don't want to go heavy. Show up on a day you want to go ahead, but you decide. Nice work. That's 12. Come on. That's 13. Three more. Three more. Go. Three, four. You got it. Go to finish it. Last one. Whoo. 22nd break. Nice work. Halo lateral lunge for the finish. If you're not done yet, stop. Now take your 15 seconds. We're going to start on the left hip this time and then come around and laterally lunge to the right. Okay? Alternate that lateral lunge. Each lateral lunge counts as one. We got 14. It's your second chance at it. Make it good. We go in three, two. Let's go, Halo. Step right. That's one step left. Nice work, core. Driving that dumbbell hip to hip. Getting it around the head. Elbows are bent. Shoulder mobility, core. We got it all. We're finishing this emom strong. I have to say, I'm a bigger fan of this workout than I thought I was going to be. Rachel. I was really scared for it. I'm not gonna lie to you. Four. Come on, finish it. Three. You got it. Two. And one. We're resting. That is it, guys. That is your 30. What turns into 35 minute emom legs and shoulders. Nice work, Rach. Bagel lens. Let's stretch. Let's stretch. Okay, we're gonna come right down to a tabletop position. Tabletop because it feels good. Shoulders stacked over wrists, hips over knees. Drop the belly. Lift the chin. Oh, it feels so good. For the low back. And reverse it. Pull that spine up towards the ceiling. Tuck the chin. Looking at that belly button. Hold it here. Pull the shoulder blades apart. As you're pulling the shoulder blades apart, thread the needle. Right hand goes under left wrist. Feel those shoulder blades pull apart. Oh. This is one of my new favorite shoulder stretches. Just feels so stinking. Good. Awesome job. Back to center. Drop the belly lift in. Now reverse it. Spine goes up towards the ceiling. Pull those shoulder blades apart. Hold it here. Left hand threads underneath the right wrist. Reach those fingertips far away. Pull those shoulder blades apart. This should feel so good. So good. Solid legs and shoulder workout. I'm a big fan. Big fan. Nice work. Bring it back to center. Let's go back to that puppy dog truck. If you're going to stay high, you're going to walk those hands out. Forehead can go to a mat, creating length from fingertip to tailbone. Just opening up through the lats. The low back should feel really good. Hips stay high. Hands reach away for 3, 2, 1. Now you're going to walk back. You're going to go to your forearms and then you're going to widen your knees and bring your big toes to touch frog rocks. You're going to push the hips back. Rock forward. Push the hips back. Nice. Just opening up those hips. That should feel good too. A stretch I like to do before leg days after leg days. Just notice the difference in my hip mobility once I'm warm compared to when I start the workout. Nice work, guys. So proud of you for finishing that IMAM format. I hope you liked it as much as we did. Bring it back. Walk those knees in underneath you. Nice work. Walk up half kneeling position. Right leg comes out. Open it up to the side or as far as you can. Tick tock the hands down it. So I'm pushing that right elbow into that right knee. Opening up as I pull this left hand back. Opening up the shoulder and the chest, opening up the hips. Nice. Very active stretch. Right upper body is involved, lower body's involved. Nice work. Awesome job right there. From here you're going to come to a half quadruped position. You're going to kick out that right leg and we're going to do that. Thread the needle we did in the warm up that I promised you. Right hand reaches overhead. Thread the needle. Right shoulder, right ear to the mat. Kicking out into that right leg, opening up the hip and dropping into that shoulder. This feels really good. If you want a different angle, go ahead and take your gaze over to the right. So gaze is opposite of fingertips. Nice little neck stretch, shoulder stretch. Something just a little bit different for you. Nice. Bring it back to center. Half kneeling. Stretch the other side right here. Take that left leg. Bring it out. Open it up to the side. Tick tock those arms down. Nice work. I'm going to pull my overhead hand back towards the wall behind me. Opening up that chest and shoulder. Pushing my left hand into my left elbow, into my left knee. Opening everything up right there. This should feel so sinking. Good. After that legs and shoulder workout, bring it back, let's go. Kick out that left leg right here. Left fingertips to the sky. Thread the needle. Sitting those hips back, dropping left ear and left shoulder down to the mat. Really pushing into that shoulder. Nice little rotation again. If you want that different angle, take the gaze over to the left so opposite of the fingertips should be really good. A little bit deeper into that shoulder stretch. Nice work, you guys. Hold it here for 3, 2, 1. Bring it back to center. Push yourself back onto your booty. Let's go ahead. Take one final butterfly stretch for those inner thighs. Lateral lunges. Roll those shoulders down and back. Let's crisscross the arms. Pull those shoulder blades apart. Nice rounding through the spine right there. And now reverse it. Spread the shoulders. Spread the chest slightly. Hinge forward. Open through the hips. Open the chest and shoulders. So stinking. Proud of you. If you like this legs and shoulder workout, go ahead, drop a subscribe to our YouTube channel and of course come back and check out more workouts of ours@nourishmovelove.com have an awesome day.