35-Minute LEG DAY At Home: Base, Build, Power (HIITStrong 35, Day 2)

Hi, I'm Lindsey Baumgren of NourishMove Love. And this is your 35 minute lower body build. This is part of our hit strong 35 workout program. And today is all about the legs. I have the awesome Rachel with me. Hey. She is your low impact leader. Today she's going to be showing you how you can make every move work for your body. Okay. Whether you want to go high impact, follow me. Low impact, follow Rachel. This is high intensity strength training. Strength training that is going to raise your heart rate, take you to muscle fatigue. We're adding power and intensity to strength training. That's what this is. And today is all about the legs. It looks like this. You have four circuits. Each circuit has three exercise. You go 30 seconds base. 30 seconds build. That is one minute of consecutive leg work. I know. Holy bananas. You get a 30 second break and then you go 30 second all out power. And then you get another 30 second break. So we're calling it the Dirty 30. And on a scale of one to five bananas, we're rating it at a three and a half. We might change our mind to four bananas. We'll see how it goes at the end of this workout. Let's get ourselves started with an awesome body weight. Warm up. Feet are shoulder width, distance apart. Toes are forward or slightly turned out. Hands come to the hips. You're going to give me a hip hinge drive, forward calf raise. Nice. Hip hinge drive forward calf raise. Today's workout is split up by knee dominant exercises and hip dominant exercises. Warming up our hips, our glutes, our hamstrings. Those are your hip dominant moves. Deadlifts, snatches, right glute bridges. And then we're going to go into our knee dominant moves, which are squats and lunges. When I say that, I mean you're working the muscles surrounding that joint. Okay. We'll talk more about that as we get going. One more here. Nice calf raise. Take those feet a little bit wider. Nice and wide again. Toes face, knee or slightly out. Hinge forward. Nice wide leg forward. Fold right hand to the ground, left hand to your right rib cage. Right here. Big inhale. Ribcage expands. Exhale through the mouth. Open up. Gaze follows. You're doing a nice thoracic spine rotation right here. Big inhale. Exhale. Can you get a little bit more open? One more right here. Big inhale. Big exhale. Switch it out. Other side. Left hand, palm drives into the ground. Right hand to the left rib cage. Big inhale. Exhale. Rotate. Open. Hold here Inhale, exhale, open. You're gonna feel this go through the inner thigh as well on the left side. One more big inhale, big exhale, open. Back to center. Walk those feet underneath your hips. Drop your hips, find a nice squat bottom of your squat. You're just gonna pry side to side right here. Working on ankle mobility if you can. Maybe you even get this knee to tap the ground. Internal hip rotation, ankle mobility, really important for our squats, our depth, range of motion. Okay, nice. We are all about giving you the best exercises in a safe and effective way and making sure you stay mobile. We mobility is full range of motion through the joints. Right. One more each way. Nice. Awesome job. From here, you're gonna find a tabletop position. Quadruped, shoulders stacked over wrists, hips over knees. Take that right leg, make a big hip opening sweep and tap it behind your left calf, shin, knee, ankle. So it's like a curtsy. Bring it back. Rotate that hip. Big hip open. Tap it behind. Nice. You see that? So I'm tapping my right knee outside my left calf. A big hip open tap. Keep those hips square to the ground as you do that. Knee open, big hip circle rotation. Tap it. You're going to give me one more, and then we're going to sit back. It's going to be like the best stretch you ever had for your glutes. Right here. Hold it here. And now just push back, keeping this left leg right where it was. And I'm just pushing right back. Do you feel this left glute? Oh, yeah. Yeah. We're going to come back. I've done this before, but I love it. And we're going to come back to it at the end, and you're going to be so grateful. Bring it back up. Same thing. Other side. Big hip rotation. Tap it outside the right calf, chin, ankle area, right back. Nice. Again, bringing that joint through its full range of motion with control at any point in time during the exercise. If I say stop, pause, you should be able to do so. That means you have complete control over the movement. Nice. Two more. Got a little hip poppage going on right there. A little cartilage. One more. This time, you're going to hold it and you're going to sit it back and stretch it. Oh, yeah. So good for that right glute. Feels so awesome. Nice work, you guys. Nice. Bring it back up. Tabletop position. Let's go. World's greatest stretch. Right hand outside the right foot, outside the right hand. Okay. Left toes are tucked under. Nice, stable base right here. Take Your right hand to your right shoe. Place it on there. And then push this elbow into this knee. Nice. Opening up that hip. And then you're actively pushing this knee into the ground. Opening up this hip. Actively push that knee into the ground. Nice. Hold here for 3, 2, 1. Walk that right hand between your foot. Frame it. Come up to a half kneeling position. Tuck this tailbone towards me. That means drive your pelvis underneath your ribs. Pelvis underneath your ribs. Stack it up right here. Nice. Really active. Tuck this back toe in. Push this hip flexor right towards me. Awesome job. Can you bring those hands up overhead? We're going to lift. Drive through this front heel. Stand up and hold for 3, 2, 1. Lower the back knee to the mat. Lift that back knee up. Hold for three, two, one. This knee, knee does not cave in. It stays right here. Lift and hold. Hold for 3, 2, 1. Isometric hold at the bottom of your lunge. One more. Hold for three, two. Let's take it all the way down. Down and up. Tap and lift. Tap and lift again. I'm driving through this front heel. Bring me up and down. Hands are overhead. Engages the core. Nice. You go three. Awesome job. You go two. Last one. Hold high forward fold. Stretch through that front hamstring. Oh, yeah, that feels nice, right? Whoo. Awesome job. Drop the back knee to the ground. Switch it out. Find that tabletop position. Left foot outside. Left hand. Nice. Tuck the back toe under. Knee drives into the mat. Left hand to my left shoe. Push left elbow into left inner thigh leg area as I'm actively driving this knee into the ground, pushing this hip towards the ground. Hip stretch here, hip stretch here. Right. Good. Hip opening stretches. Really crucial to leg day workouts. Nice. From here, bring that left foot. Frame it between your hands again. Come up to that half kneeling position. Get your pelvis underneath your rib cage. Tuck it nice and tight. Push this hip flexor towards me. Hands go overhead. Drive up through this front knee. Drive and hold. Hold for three, two, one. That's why we do this, right? That's why we do this. Come on up and hold. Hold for 3, 2, 1. Get those wiggles out. Muscles engage. Nice. Hold for 3, 2, one. You do it now, your muscles are going to remember it when you go to that full lunge. Hold for three, two. Gonna give me one more right here. Hold for three, two. Let's take it full range. Down and up. Split, squat. Driving through this front heel. This knee is strong right here. Knee tracks over that middle toe. Down, up. Awesome. Four, three. Hold it high. Two and One. Forward fold, front hamstring stretch. Awesome job, you guys. So good. Step those feet up to meet each other. We're just gonna squat it out right here. Sit down. And up. Think about hitting that butt. Back towards a chair behind you. Chest up. Nice. Down and up. Heels are screwed into the ground. Drive through the heels, stand tall. Drive through the heels, stand tall. Whoo. Again, this is your race move. Come back to it at any point in time today. Knee dominant exercise, working the quads and the glutes, the muscles that surround my knees. Down. Give me four. You got it. Three. Nice. Two and one. Let's take it nice and wide. Cac squat. You're going to sit back. Side toes, pop off the ground. Center. Side toes, pop up center. Again. Nice. Working on keeping that chest up. Getting nice and low in the legs. Opening the hips, inner thighs, outer glutes. Gonna hit it all today, you guys. Right here. Finish it. You go four. Three, Two, two, one. Stand up tall. We're gonna bounce right here to the right, to the left, to the right, to the left. Just moving, Landing with control. Nice. Core's turned on. Rachel's pushing. You can bound, you can push. Go four. Go three. Hold it in two. Hold here. Can you give me a single leg? Bound, bound, hold, explode. Bound, hold, calf raise or explode. Hold, explode. There's that core. Power with control. That's what today is all about. Power. Control. Nice work. Go. Four. Whoo. Three. You got it. Two, one. Awesome job. You ready to get this party started? Let's do it. Let's do it. Grab a quick sip of water. You've got four circuits. Circuit number one is knee dominant squats and lunges. 30 seconds base. 30 seconds build. 30 second rest. First to move. If you're capable, you're going to front rack your dumbbells right here. Back heads, rest on the shoulders. Squat with an alternating thruster. Squat punch right. Squat punch left. We're going to add on. You're going to hold. Reverse lunge. That's our add on move. 30 second squats, alternating thruster. 30 seconds, add on the reverse lunge. Rachel's gonna stay front racked on the reverse lunge. I'm gonna hold overhead, lots of core. You ready, Rach? Let's get into it. Knee dominant exercises. Working our quads and our glutes. You ready? Let's go. Squat thruster. Pick up your dumbbells. Front rack them. We go in three, two. Let's go. Squat punch right. Squat punch left. This is your base move. Base build power. It's why we call it lower body build. 30 seconds per move. Strength training. It's gonna raise your heart rate. Takes a lot of power. Drive those hips forward. That's what drives that weight. Overhead push. Nice work. Come on. Five seconds. And we add on. Give me five, Four, three, two. This time, hold that right. Overhead step back. Right leg, lunge, hoop, squat, lunge. Punch left, hold overhead. Rachel's dropping it. Nice. Squat, Push, hold, lunge up. Squat, hold, lunge. One minute of work right here. Down and lunge. Everything is a timed interval. You move at your pace, your tempo. Right here. Down, up. Go. Five, four, three, two. Finish. Nice work. 30 seconds to rest. Put the dumbbells down. 30 second power move. Isometric lunge. Bring your right leg forward, left leg back. Find a shallow lunge. Tap, reach, option A. Rachel's got a knee drive with me. Jump. Jump. Yeah. Holy bananas. Gonna get real spicy. It's 30 seconds. You ready? We go in five. Set it up. Come on, come on. Three, two. Let's go, let's go. 30 seconds. Come on, explode. It's only 30 seconds of work, followed by a 30 second rest. You got to give me some power. Explosive legs right here. Come on. Nice work. Whoo. Gonna raise that heart rate. Yes, we are. Yes, you can. You can do anything for 30 seconds of work. Say it. Say, yes, I can. Come on. 10, 9, 8. You got this. Let's go. Finish it right here. 5, 4, 3, 2, 1. 30 seconds of rest. Walk it off. Recover. Repeat. Back to squat thruster. Alternating squat thruster. Add on overhead lunge. Isometric lunge jumps. Other side. Whoo. That's one way to start a workout. That's all I got is breathing. That's all I got for you, is heavy breathing. Heavy breathing. Five seconds. Grab those dumbbells front. Rack them. Back hits on the shoulder. Punch right. In three, two. Let's go. Squat. Punch right, squat. Punch left, squat. I always say, take the moves you know right here, you probably know front squat. And find a way to intensify it or make it better, right? For me, I like to look up as I'm pushing up. Trying to keep a nice neutral neck, staying square to you, facing you, looking at you as I push up. That's my goal. And on that overhead lunge in 3, 2. Hold left, step back, left. Come on. Squat. Push right, step back. Right, squat. Push left, step back left. Squat. Push right, step back right. You got it. Halfway. Come on. Hold. And drop. Dropping that back knee to the ground, taking out that back arch. It's getting tough. Finish. 5, 4, 3, 2. Dumbbells down. Rest and recover. 30 second break. Nice work. Left leg forward, right leg back. Isometric lunge. Option knee drive. Rachel, option. Explode with me. Whoo. It's gonna be tough, but this is it. You do it twice and you get a rest. 30 second break. Knock it out of the park. Yes, Knock it out. Take the moves. And how can you intensify it today? Three, two, let's go. Take the moves you know and intensify them. Take the moves you haven't done yet and simplify them. If this is new to you, do your best, okay? If you know this move, intensify it. Let's go. Let's go, you guys. Come on. You're working for that 32nd break. Yes, you are. Come on. It comes in 10, 9, 8. You got it. Let's go. Push it right here. 5, 4, 3, 2, 1. Whoo. Walk it. Nice work, Rach. Whoo. Circuit one. Gets out of here. Circuit two. Hip dominant. Okay, Deadlift, high pull or snatch? Deadlift, high pole or snatch? Moving on. Gonna go in my 20s. Deadlift. Okay, weights are here. Shoulders are down and back. You guys know pack the shoulders down. Crush oranges in your armpits. Dumbbells stay tight. Soft bend the knees. Initiate with the hip hinge weight. Stay close to the body. Drive through the heel. Biggest mistake, Overextension. Think about pushing your hips forward. No, think about standing straight up. Drive through the heels, stand straight up. One deadlift option. Add a calf raise. Deadlift, calf raise. Okay, Deadlift, calf raise for 30 seconds, then I drop right into one weight. I'm gonna go right hand first. I'm gonna go into an overhead snatch. Rachel's gonna give you a high pull. Hinge pull. The weight comes up because of my hips. The weight goes overhead because of my hips. Think about zipping the dumbbell up your midline. Ready, Rach? 30 seconds. One deadlift, one calf raise in three, two. Let's go. Deadlift. Raise them. Hinge, drive lift. Initiate with the hip hinge. Dumbbells stay tight to the body. Stand straight up. No overextension. Rib cage is pulled in. Shoulders are packed down. Lift. Nice. Come on. Go heavy here. Go heavy. You're in it for five, four. High puller. Snatch with the right arm in three, two. Down to one dumbbell. Here we go. I'm going for the snatch. I did a calf raise because I'm gonna go down like this. Keep it safe. Hook rack to the shoulder, down drive. Rack to the shoulder, down drive. Heel should be popping off the ground. That's why we did the calf raise, right? This is your build. Base build right here. Hinge drive, zip it up. Drop it, drop it. Come on. 5, 4, 3, 2. Recover. Whoo. Nice work. Dumbbells down. Actually, no. You're going to keep that dumbbell with the right hand. Rachel's giving you a burpee. Stand up. Burpee, deadlift. Stand up. Step in. Nice. Thank you, Rach. You can do a deadlift more so, or you can do a squat. We're doing hips, though. I'm giving you a burpee with a snatch. Woo. 30 seconds on the right side. Burpee, snatch. Burpee, deadlift. You pick your poison. We go in three, two. Let's go. 30 seconds. Burpee, snatch. Set it down. Burpee, snatch. Set it down with control. One burpee. Step or jump it. 1. Snatch again. My hips drive that weight overhead. Heels pop off the ground. Lots of power in this move right here. You got it. Come on. That 30 seconds is going to go fast. Yes, it is. You're in the final. Five, four. Give me one more. Three, two, one. Recover for 30. Whoo. Nice work. That is circuit two. Like I said, high intensity strength training. Yes. Back to deadlift. One deadlift, one calf raise. One deadlift, one calf raise. Right. Crush those oranges. Pack the shoulders down. Initiate with the hips. Catch your breath. Heels are popping off the ground. You're preparing for your snatch or high pull. Let's go. Set up. Three, two. Let's go. Initiate. Hinge, hinge, hinge, hinge. Stand tall. Lift. Think about pushing your hips back towards that wall behind you. Nice. Neutral spine. Gaze stays in front of me. Nice. If There was a 2x4 attached from my head to my tailbone, right? One straight line. Think about that. Think about that two by four. As you exhale, think about contracting the air between your hips and your rib cage. Make that space smaller. Make that space smaller right there. Hinge, hinge, hinge. Ready to add on the snatch in 3, 2. Left arm, left arm high. Polar stitch, snatch, snap. Take it down. Nice. Drive down. 30 seconds. Let's go. Add on. This is your build. This is your build. One minute of consecutive work. Deadlift right into high pull or snatch. You got it. Let's go. Push. Come on. Zip it up. Get that dumbbell straight overhead. Lock it out. Go. Three, two. One more. You're out. Whoa. Ha. Alright. 30 seconds to rest. 30 seconds to rest. Burpee, burpee, deadlift, burpee, snatch. You choose. You choose. Come on. It's 30 seconds. This is your chance to go heavy, if you can. If you're comfortable with that overhead snatch movement, you get underneath it, you catch it, absorb it. Absorption, really important here. Come on. Your 30 seconds goes in three, two. Let's go. Burpee, deadlift option. Burpee snatch. That weight is right between my hand and my feet. Let's take it down safely. We'll go shoulder. Nice. Snatch it overhead, shoulder to the ground. Nice. Come on. One burpee, one snatch. This is your power move. This is power. Lower body, build, base, build power. Come on. Ten seconds, let's go. Right here. You got it. Final five. Four, three, two, one. Whoo. Set it down. Walk it off. Grab some water. Two circuits down, two to go. Two to go. Circuit three. Single leg, knee, dominant. Lateral lunge. Curtsy, lunge. Okay, back to my 15s. You can do every exercise we are doing today with just your body weight, okay? Or lighter dumbbells. You do your best. We're gonna go right first. So I'm going to front rack the dumbbell in my right hand. Points of contact, collarbone, shoulder. Collarbone, shoulder. That's where my dumbbell's hitting. Okay? Take a giant step to my right. Bend into my right knee. Lateral lunge option. Tap it in. Lateral lunge option. Drive it up. Whoo. Balance. There it is. You're gonna go right from that lateral lunge, and you're gonna add curtsy, Tap down, lateral, step out. Curtsy, tap down, lateral, step out. See that dumbbell moving down on the curtsy front rack. Collarbone, shoulder. Ready? 30 seconds, lateral lunge. Step to your right. 30 seconds, lateral lunge. Step to your right. In three. Front racket two. Let's go. You can always add your other hand right here as assistance. Nice. Keep that dumbbell tight. Think about bringing rib cage to thigh. Bend deep into that right leg. Drive it up. Hold. This is a controlled movement. Laterally stepping. I'm working my outer glutes, my inner thighs. Okay. Those are my adductors. Inner thighs, abductors, outer glutes. Okay. Ready? You're gonna add on that curtsy in 5, 4, 3, 2. Let's add it on. Curtsy down, step out. Lateral. If you tap in between, that's okay. Curtsy down, step out. Lateral. Curtsy down, step out. Lateral. Nice work, Rachel. Curtsy. Chest up. Eyes up. Lateral. You choose your weight. It's only one dumbbell. Come on. You can always use this other hand for assisting on that front rack. Nice work. Right here. Finish it. Come on. You got 5, 4, 3, 2, 1. Really think about driving off that right leg. Yes. All right. Power move, no weights. Still stepping to your right. Lateral tap down. Right into a reverse lunge for 1, 2, 3. Lateral tap down. Three lunges. Step them, jump them, you decide. Stepping out, just to my right. Coming back. Three lunge jumps. Just gonna keep this towel with me because the sweat is flying. Lateral lunge. You ready? Drive off this outer glute. It is strong and powerful. Three, two, let's go. Lateral lunge. Right back into reverse lunge. Two, three. Lateral reverse, two, three. Lateral reverse, 2, 3. Nice work. Come on. Lateral reverse, 2. Rachel and I are moving at different paces, right? She's stepping, I'm jumping. You do you. You're halfway. It's only 30 seconds. Come on. One, two, three. You got it. Come on. Five, four, three, two, one. Whoo. Your quads and your outer glutes should be on fire. Yes. Other leg. 30 seconds. Recover. Grab some water. Same thing. Other side. Front racking. Right here. Left arm. Step out to the left glute. Awesome job, you guys. Like I said, if this is a new move for you, simplify it. Maybe that means dropping the weight. Okay, simplify it. Let's go. Front racket, collarbone, shoulder. Step left in three, two. Let's go. Big step left. Hips down and back. Drive knee if you can. Hips down and back, rib cage to thigh. Drive the knee. Nice. Drive off that bent knee. That left bent knee, drive it off it. Use those outer glutes to stand you up. Use the core to stabilize you. You got it. Come on. Halfway. Nice work. Then we add on curtsy right into lateral. You got it. Let's go. Let's go. Push right here. Nice work. Come on. Five seconds. Adding on that curtsy lunge. That's where we go. In 3, 2. Let's add it down. On the curtsy, step out. Front rack on the lunge. Down on the curtsy, step out. Front rack on the lunge. Nice work. Come on, one rep at a time. Your pace, your tempo. Right here. Yes. Awesome job, you guys. Right here, if you have the capacity, maybe you grab that heavy dumbbell, you get after it. Today. Let's go. Today is leg day. Your legs get a break. Tomorrow, back to arms. That's why we designed the program. Rest and recovery are super important, but when you go, you go. Today, you go. Legs, come on. Four, three, two. Take it out. Drop the dumbbell. Nice. Our 30 second break recovery, right? You gotta bring it down so you got somewhere to go. Where are we going? We're going here. To the left. Back, 2, 3. Always hitting left on the lateral lunge. Lateral lunge, left, three lunges, right back. Ready, Rach, let's go. Giddy up. Whoo. Giddy up. Yeehaw. That was a challenge from Paul, our videographer. He said, can you say yeehaw in this workout? I said, yes, I can. Three, two. Let's go. Lateral lunge. One, two, three. Hit left. Step back, two, three. Come on. Hit it right here. This is where you add that intensity. This is your power move. Power, power, power. Come on. Those legs are big. They're powerful. Push that heart rate. Push that pace. Yes, you can. What would it look like if I said 10 more seconds? Come on, hang in it. Hang in it. That 30 second break. It's coming for you. It's coming in five, four, three, two, one. Break. Water. Rest and recover. Three circuits down, one to go, guys. Circuit for you guys. Ready? We are finishing this workout and we're doing it from our backside. So we went knee bilateral, two feet on the ground. Hip bilateral, two feet on the ground. Then we went single leg, knee dominant exercises. Now we're going into a dominant double to single leg hip dominant from the back side, glute bridges. Bring your weights if you want them. You can do this with your body weight or you can add some dumbbells. You decide. We're going into a good old standard glute bridge. Legs are bent at 90 degrees. I'm adding two dumbbells, one at each hip crease, right here in my hands. You're gonna bridge, hover. Bridge hover. Knees are going to stay right in line with my hips. My butt never touches the ground. There is constant tension on my glutes and hamstrings. Yes. Hips, glutes, hamstrings. You ready to finish this workout, Rach? Let's go. Let's go. 30 seconds and then from here, you're going to go into one dumbbell. Single leg option, double leg, three pulse. We'll talk about it once we get there. Ready? Lift those hips in three, two. Let's lift them. Lift and hover. Drive through the heels. Lift and hover. The closer the heels are to my glutes, the more it's going to work my glutes. The farther my heels get away, the more hamstring I'm going to get. Get nice. Drive, squeeze, hover. Drive, squeeze, hover. Keep that pelvis tucked underneath that rib cage. Nice. Don't let it drop. Don't get that arch in the back. Keep that core tight. Big exhale up, inhale down. Exhale up, hover drive through the heels. You got it right here. 4, 3, 2, and 1. Drop to 1. Dumbbell option bilateral pulse, 2, 3. Lower pulse, 2, 3. Option. Right leg lifts off the ground. Lower. No, wait. 1, 2, 3, lower. Pulse, 2, 3, lower. Make it a single leg if you want to lower that left glute is on fire. Yes. Pulse, 2, 3. Keep those hips square to the ceiling. You got it. Go. 5, 4, 3, 2, 1. 30 seconds to recover. Okay, no dumbbells for your last move. You're coming up into a reverse tabletop. Okay, so fingertips are gonna face my butt. I'm gonna stay digging into this leg. I'm gonna keep my right leg lifted. Rachel's gonna go two feet on the ground. You're gonna lift your hips up, roll back to the heel, pop to the toe. Heel, toe, heel, toe. That's your power move. It's explosive. We go in three, two. Let's go. Toe, heel, toe. So as I drive my hips to the ceiling, I transfer the weight to my toe. My left glute is going to die. Holy bananas. Whoo. Keep those shoulders packed down. Keep that rib cage packed in. Let's go. Let's go. Drive. Make it explosive. Drive those hips. Hips, glutes, hamstrings. Right here. Finish it. Whoo. Squint those eyes. Make those that ugly face. Let's go. Finish. Come on. It burns. I know. I'm with you. You go, 5, 4, 3, 2, and 1. That left glute, Holy spice, right? You take it to your backside, and you're like, oh, it's gonna be easy. We're finishing from the mat. I got this. And then you're like, where did that come from? Oh, that stretch, that hurdler stretch that we did in the beginning. I can't wait. We're gonna do that again. Oh, butt cramp. Legit butt crap. I don't think that's ever happened before. Back down, double it up. Here we go. Dumbbells if you want them. Glute bridge. We go in 3, 2. 30 seconds. Here we go. Lift and hover. It starts easy, right? You're like, I got this. And then the build happens, and you're like, what's happening? And then the power happens, and you're like, I just got a butt cramp. Whoo. Come on, come on. Lift and hover. 30 seconds. Yes, you can. My left glute is literally seizing on me. What's happening? Ha. Come on, Push through it. No pain, no gain. Whoo. I got that song on my group fitness Playlist let's go. 5, 4, 3, 2 and 1. I'm going. No dumbbells. Keep it if you want it. Here we go. Option 3 pulses. Pulse 2, 3, lower. Pulse 2, 3. Keep it. Bilateral. 2ft on the ground or take it single pulse, 2, 3, lower. This is where that build happens. There it is. Pulse two, three. The good news, you get a 30 second break between this and the power move. Yes. Pulse two, three. Hover. Hoof. Two, three, hover. You're here for three, two, one. All right, you guys, you ready? This is it. This is it. Although I forget to say, we have a bonus move. It's one minute. I know you love the bonus move. Bilateral, heel to toe, heel to toe. It's a power move option unilateral. That means I'm working one leg. That is my right leg. In this case, left leg is lifted. You ready, Rach? I don't know. Maybe. We're going to do it. We're going to do it. We're going to do it. We're in it together, you guys. And it's only 30 seconds. Pack the shoulders down, pack the rib cage down. Spread the chest apart. We go in three, two. Let's go. Heel, toe, heel, toe. Lift those hips, lift those glutes. You got it. Let's go. Up. Come on. I'm mentally prepared for this one. Come on. Right glute. Let's go. Add some power, add some intensity. Ah, you got it. Come on, half way. Push. Push through that pain. Yes, you can. You are so stinking strong. Mental toughness right here. 10, 9, 8. You got it. 7, 6, 5, 4, 3, 2, 1. Oh, there it is. Shake, shake. All right, grab your weight. Ready? One minute burnout. And it's spicy. Right here. This is what takes it up from a 3 to a 4 workout on the banana scale. Okay, right here. Lateral bound dumbbell pickup. Bound pickup. Set down, bound. Pick up, set down. Outside hand picks up that dumbbell. We're gonna push left. Take a giant step to your right, dumbbell. Push left. You ready, Rach? Let's go. One minute. We go in three, two. Let's go. Bound. Pick it up. Come on. Right here. This is your finish. And then you're stretching. You guys finish it right here. You move at your pace. Your tempo. Hit strong. 35. The one minute burnout workout. Yes, it is one minute burnouts at the end of every workout to take you to empty. That is high intensity strength training. We want to find what is going to push your limit today. Right here. Push it. Come on. Come on. You got it. Stay with it. Let's go. Halfway. 30 seconds left. Halfway down. Have to go. Come on. Like I said, you might show up for these workouts because you want to get stronger, you want to lose weight, you got goals, you want to run marathons. But I hope you walk away with something more. For me, that's mental toughness, resiliency, perseverance, discipline to show up day after day. Let's go. That's what happens right here in the final. 10, 9, 8. You got it. Let's go. Finish it. Come on. 5, 4, 3, 2, 1. Legs on fire. Heart rate high. Success scale level 10. We did it. Let's stretch. Let's stretch down to that quadruped position because it feels so stinking good. Spread those knees apart. Frogger rocks right here. Okay? Push back, rock forward. Catch the heart rate. Open the hips, stretch it out. Feels good. Yes. Feels good to breathe heavy. Know you got a strong heart inside your chest. Know that you just crushed a lower body workout. Metabolism is going to stay fired up 36 to 48 hours after that workout. Nice work. One more. Ready for those hurdler stretches? Bring it back in. Find that nice tabletop position. Okay. That right leg is going to make a big hip circle. Tap back, sit back. Oh, that glute. That feel good? Maybe you come down to your forearms right here. This should feel so stinking. Good for this glute right here. Nice. Especially after that power glute bridge hip thrust finisher. Awesome job, you guys. So stinking proud of you. My goal is always that you are working on your form and your range of motion, right? Going to keep us injury free, keep us moving. That's the goal. We want to keep moving. Hold it here for 3, 2, and 1. Come back to this position. Take nice wide knees. Shoot this right leg out to the side. We can stagger. There we go, Rach. Nice. Take this right leg out to the side. And now rock back and forth. Back. Toe stays tucked under. Nice. Sit back. Keeps this quad, this glute active. Sit back. Nice. Sit it back. Awesome job. One more. Sit back. Awesome. Come to center. Take that. No, take this hand right here. This hand, My right hand. Right hand reaches up and I'm going to thread the needle right ear to the mat. Nice. Oh, that feels so good for the shoulder. You really want to intensify this. You can add a foam roller right here under this arm right here and just reach it through. Nice work, you guys. Stretch it out. Stretch out those inner thighs. Awesome job. Hold here for three, two, One. Back to center. Let's go. Other side. Find that tabletop. Big hurler stretch. Left hip goes up and over behind the right chin. And then just sit back, sit back. So my right leg never moves. That left leg just comes back behind. It's like this big hurdler curtsy stretch. And it feels so stinking. Good for those outer glutes. Use those in those lateral pushes. Right there. Nice work. You know, this is gonna feel so good tomorrow. Oh, right, this stretch. Yes. Come back to this 24 hours after this workout. That is so good. Such a good point. Nice. Bring it back up. Tabletop position. We're gonna go. Same thing. That adductor rock. So I'm gonna kick this leg out right here and tuck that back, toe under. Sit back and forward. Awesome job. This is part of our hit strong 35 program. You can find all the workouts@nourishmoovlove.com 10 workout videos over two weeks high intensity strength training. If you like this workout, you're going to love the program. Drop a subscribe to our YouTube channel. Follow along@nourishmovelove.com right here. Left arm up towards the ceiling. Thread the needle, shoulder and ear to the mat. Sit into it. Enjoy the stretch. You earned it again. Another good stretch to come back to 24 hours after this workout. Mobility is so important to keep you guys moving. Keep working on those squats and lunges. Whoo. You crushed this workout. So stinking. Proud of you. Leg day is in the books. Yes, it is. Sit it back. We're gonna finish one more. It's the 90. 90. The 90. 90 right here. Why do we call 90? 90? 90 degrees right here. 90 degrees right here. Okay. Create nice distance. We tend to bring this in close. Create nice distance right here. Now you're going to place one hand on side of the knee on the foot. You're framing this front foot and you're going to hinge forward. Your tendency is to hinge towards the knees. No, hinge towards the middle. Split this leg in half. Right here. This is where I want to hinge forward to hinge. Hinge. You're going to feel that nice as I'm hinging. Back knee pushes into the mat. Front knee pushes into the mat. Knees are pushing into the mat. If your knees can't get to the mat, add a block. Add a towel here, right? You want to be making contact so you can create tension and push into it. Hold here for three, two, one. Take it back. Hands come right back by my hips. Now I'm going to sit right here. Sit up tall and just drive this mat knee into the mat. Drive, drive. Drive that knee into the mat. Whoo. Do you feel that? This is an active stretch, you guys. Active mobility work right here. Drive it into the mat. Pushing in, opening up this hip. Outer glute. Drive it in. Hold for three, two, switch. We're going to switch it out. 90, 90 other side again. Right here. 90 degree parallel. This doesn't move. Create distance. Right. You can just sit right here. Hang out here. Frame that front foot. Hinge forward, splitting the leg in half. Don't cheat out to the knee right here. That's where the real work happens. You guys drive the knees into the mat. Push, push. Push those knees into the mat. Awesome job. Hold it here. Looks so good. Nice work. Push for 3, 2, 1. Hands. Come back behind me. Drive this knee into the mat. Like I said, this is an active stretch. You're not just hanging out here. You are pushing both knees into the mat to open up this hip and this outer hip right here. 90, 90 hip stretch. We love it. Awesome job. Stay in it. Hold here. Drive that back knee into the ground. You got it. Give me three, two, and one. Come back to center. Find just a nice butterfly position. Right foot to left hand, left hand to right foot. You figured that out? Crisscross them. Shoulders down and back. Puff the chest out slightly. Hinge forward. Open it up. Awesome job. So stinking proud of you. Thanks for showing up. Thanks for working hard. And as always, you can find more workouts at nourishmovelove. Com. Come back and complete the whole hit strong program. You won't regret it. Awesome job, Rach. Good job, Lynn.