35-Minute Legs and Back Workout | Dumbbell Strength + Cardio Workout

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 30 minute legs and back workout. This is two of my favorite muscle groups to pair together. Legs and back. So here's what your workout looks like. You need dumbbells. I have a couple sets, 1512 pounds and one heavier 20 pound dumbbell. Use what you have. You're going to use the dumbbells throughout the entire workout. You have three circuits. There are three moves per circuit and a lower body strength exercise, A body weight plyometric, which I'll show you to go high impact or low impact, and then one back exercise. You'll do 10 reps. 20 reps, 30 reps. So you're building up the rep count. Okay. And then you're going to do each circuit twice. Three circuits. Do them twice. Legs and back. Big calorie burner. Two major metabolic muscle groups paired together. Strength and cardio. It is going to be a solid routine to add to your weekly workouts. So we're going to start by getting ourselves warmed up and then we're going to jump into this 30 minute legs and back workout. So let's go ahead and get ourselves warmed up. We're going to start right here. You're going to take your hands to your hips. Your feet are shoulder width or a little bit wider. And you're just going to push your hips back. Stand tall, Squeeze. I'm going to show you from the side. Push your hips back. Stand tall. Squeeze your butt. So just opening up the hips, starting to squeeze the glutes. Right? Lot of squats, lunges. That's going to be the focus of today's workout. We're going to going to hit legs. We're going to go laterally. And we're just going to do some standard squats too. And then we're going to add in back, legs and back. I love pairing these two muscle groups together. Why? Because it's effective and efficient. These are two big muscle groups. They're very important for supporting our core injury prevention. Postpartum, I really focus on my legs and my back. Take one more right here. Hip hinge. Stand tall. Squeeze. From here you're going to go right back into squats. So sit back. Stand. Stand tall. Sit the hips back. Stand tall. Nice. Sit back, stand tall. Awesome job. Just think about sitting those hips back towards the wall behind you. Lowering down, finding that 90, 90. Hips to knees. Nice. Keeping the heart always above the hips. Chest lifted. Nice and tall. Drive through the heels. Squeeze the butt. Drive and squeeze. Knees Track out away. If you have one of those mini loop resistance bands, you can always throw that on. A little bit more glute activation for you. Right here, you got four. Nice. We're going to stand tall in three, two. Last one. Right here. Stand tall. Nice work. You can walk those feet in a little bit. We're going to stretch out the lats. So big inhale. Reach up tall. Right wrist grabs left. Up and over side. Body stretch. Bring it back to center. Give me a calf raise. Warm up the calves and ankles. Switch it out. You'll have the option to jump through some plyometric exercises today. If you choose, you don't have to. I'll show you low impact again to the right. Open up the lats. Nice. Calf raise. Nice. Up and over to the left. Back to center. We're gonna do one more each way. Up and over to the left. Back to center. Calf raise. Nice. Up and over. Back to center. Calf raise. Nice. From here, you're gonna hinge forward and you're going to walk out. So you're stretching out through this posterior change. Walk out to a high plank. Drop the hips. Pull the shoulders down. Come back to find a high plank. Step your right foot outside your right hand. Easy twist. Set it down. Switch out. Other side. Easy twist. Opening up the hips, giving you more mobility for your squats. Set it down. Walk back in. We're going to do that again, right? Walk through this sequence a couple times. Take it down. Walk up to a high plank. Drop the hips to the ground, shoulders down and back. Lift the hips. Find that high plank. Right foot outside, right hand. Easy twist. Nice. Think about dropping this left hip towards the ground. Other side. Nice. Easy twist. Dropping that right hip towards the ground. Set it down, walk back. We're gonna do that one more time through, okay? Stand up tall. Take it down. Walk up. Find that high plank. Drop the hips. Shoulders down and back. Find that neutral plank. Right foot outside, right hand. Easy twist. Opening up those hips and glutes. Set it back. Other side. Easy twist. Nice. Awesome job. From here, step back. Find that high plank. Step in. So I set my right foot, my left foot. Stand up, Take it down. Step back, step back. This time it's left foot, then right foot. Stand up. Take it down. Step back. Two more. One more each way. Nice work. Stand tall. Take it down. Step back. Step back. Step in, step in. Stand tall. Nice work. From here, we're just going to go good old step back lunges. So step back, stand tall. Step back, stand tall. You got four. We're going to hold that lunge in. Three. Nice work. Two. And hold the lunge right foot back. It doesn't matter. And just reach up and over. Open up those lats that back. Big stretch. Nice. Stand tall. Other side. Step back. Big upside body reach. Keep this hip flexor driving towards me. There you go. Down. Stand tall. Let's do that again. One more each way because it felt good. Step back. Big side body reach. Nice. Stand tall. Switch it out. Step back. Big side body reach. Awesome. From here, you're going to step nice and wide. We're going to go laterally, so sit the hips back, center, back, center. Toes stay facing me. Okay? Heels stay connected to the mat. You're pushing side, center, side, center. Let's go. 5. Nice. 4. 3. Think about sitting those hips down. 2. And last one, take a nice wide forward fold. Toes stay facing me. Nice work. Step those feet in. Roll up one vertebrae at a time. Let's go ahead. Add some energy. Right here. Squats. Give me a calf raise if you can. Calf raise. Squat, raise, Squat, push. Down, up, down, up. There it is. Nice. 5, 4, 3. Butt kicks in 2, 1. Let's go. Heels to the glutes. Get them up. Run it out. Open up those quads. Run it out, run it out, run it out. You're gonna raise your heart rate throughout this workout. Low impact or high impact? You get to decide. Nice work. Nice work. You got 5, 4, 3, 2, 1. You're nice and warm. Ready to do this thing? Grab a quick sip of water. We are jumping in three circuits. Three moves per circuit. Two, lower body, one back. Okay, circuit number one. I'm going to show you your moves. You have 10 reps, then 20 reps, then 30 reps. So, first move. Good old dumbbell. Squat with a calf raise. You have 10 reps. Option A, hold the dumbbells here at your side. Squat, drive up, calf raise. So squat with a calf raise at the top. Okay, 10 reps. We're going to start there. I'll show you your next move in between hit Squat jumps. That's always fun. All right. Shoulders down and back. Dumbbells at my sides. 10 reps, squats. Option, add a calf raise. You're there in three, two. Let's go. So I squat, power up to the toes, squat, power up to the toes, roll back to the heels. Down, up, roll back. So option A, these dumbbells can stay right here at my side. Option B, I can always omit the calf raise. Okay. Option C, I can front rack these weights. Nice. That's going to Increase the core engagement. Knees drive out weight in the heel. Stay until squeeze. Come on, you got two more right here. Down, up. It's only 10 reps. You got to go heavy. Down, up. Nice. Set those down. No weights. Good old squat jump. Okay. Low impact. Down, up, down. Calf raise. High impact, squat, explode. You have 20 of them. Going to do 20 together, okay? You're going to raise that heart rate. You're on in three, two. Let's go. Down, up. Explode. You can take that impact out or add that impact. Let's go. You have 20 squat jumps. Yes, you can explode up. So my challenge to you is go heavy on the strength moves, heavy weights and then no body weight. Right here. You're exploding. Come on. Yes, you can. What would it look like If I said 5 more? 5 more. 5, 4, 3, 2, 1. That'll raise your heart rate, right? Hello, back. I'm going to go £15. You have a narrow row, palms in, palms out, reverse row. Each one counts as one rep, 30 total. Okay, so feet are shoulder width, distance apart. Hinge forward. You give me a narrow row. Flip the palms, reverse. Row. 30 of them, 15 each. Catch your breath. You're on in three, two. Let's go. Narrow, reverse. Narrow. Palms in reverse. Palms to me. Palms in, palms to me. Now, your hamstrings are still turned on right here. And your butt. Right. You're catching your breath, but your hamstrings are still turned on because they got to support you in that hinged over position, right? Come on. You got this. If this. You start to feel this. Dip into your low back. Give me a nice staggered stance here. Narrow reverse. Come on. Narrow reverse. Let's go. You got this. Yes, you can. 10 more. 30 reps. That's a lot. You got one back exercise. Make it count. Make it count. Come on. Yes. Five more. Five more. Five. Let's go. Four. You got it. Three. Come on. Two and one. Set the weights down or take a quick sip if you need to. We're getting right back into that. Repeating that. Okay? Repeat those moves. I'm going to go 15s again. If I was at home, I'd maybe try and go for my 20s because it's only 10 reps. Squat with a calf raise. I'm going to front rack on this time. Add that Core challenge squat with the calf raise. 10 reps. You're there in three, two. Let's go. Squat drive. That's one squat. Come on. Down, up. Range of motion is up to you. Try and get those hips down in line with the Knees. Keep that chest up. Straight up. It's a big power move. Drive slow and control. Explode slow and control. One more. One more. Let's go. Down, up. Weights are down. Body weight, 20 squat jumps. You know your level. Option A, calf raise. Option B, air squats. Option three, squat jumps. 20 of them. You're on in three, two. Let's go. Come on. 20. Yes. You can do anything for 20 reps. Strength. Followed by this burnout. Plyometric. It's going to raise your heart rate. It's going to fatigue those lower body muscles. Power move. Explode up. Halfway. Halfway. Let's go. Ten. Come on. Nine. You got this. Stay with it. Yes. You can finish with me right here. Five. Four. Yes. Three. Come on. Two. And two. And one. Hello, legs. There they are. There they are. Back on back. Back on back. Okay, you got that narrow row, Palms in. Reverse row, palms out. Took that stagger stance. Take it on the other side this time. Last time through this. Right, last time. 30 reps. 30 reps. Each one counts as one rep. Hinge it over. I'm going to go double foot. Keep that hamstring engaged. Narrow row, reverse row. You're there in three, two. Let's go. I'm thinking about keeping a nice, long, lean neck gaze in front of me. Keeping that core pulled in nice and tight. Pulling the elbows high to the sky, back towards my hips. And then I'm not just letting the weights fall down. Nope. Control up, control down. Control up, control down. Try not to let those weights tap in the middle. Keeping constant tension on my back. The big middle part of my back right here. Nice work. You got this. Let's go. 10 more. 10 more. Come on, give me 10. 9. 30 reps is a lot. You got this. Stay in it. Come on. Final five. Four. You got it. Three. Stay with it. Two. And one. You're out. Nice work. Dumbbells down. Grab some water. Break between circuits. All right, you guys. Circuit two, circuit two lunges. We're going reverse grip lunges. Reverse grip, reverse lunges. So I'm holding dumbbells at my sides. Step back 1. Step back 2. 10 per leg. We go with my 15s. Okay, 10 reps, but you have 10 per leg. So really it's 20 total reverse lunges. 10 per leg. You're on in 3, 2. Let's go. Step back, lower. Straight down my shoulders. Stay stacked over my hips the entire time. Gently tapping that back knee to the ground if it's comfortable for me. Thinking about really squeezing and driving through that front glute. Think about making a fist with your front butt cheek. One of the biggest mistakes with lunges, people step back too far. I'm going to show you. From the side, they step back too far. Right. Extending too far, dipping into their low back. No, no, step back straight down my hips. Lower with my shoulders stacked right on top of them. Come on. Nice work, you guys. Let's go. Five more right here. Five more. Five, four. Come on. Three, two, and one. If I was at home, I'd be reaching for those £20 maybe. Okay, £20. You only got to do each circuit twice. Try and make it heavy if you can. Lunges. Split jumps. I know you guys love them. Every workout I see with split jumps, people just go, I want to do split, split jumps today. I know you do. Come on. Okay, you're gonna do 15 per leg. So 30 total. 15 per leg, 30 total. You're on in 3, 2. Let's go. 1, 2. Come on. Explode up. Your option is step back lunges. Take out the impact. Step back, step back. I'll show you that. Step back, step back. Okay, you choose your level. You choose your level. I'm facing you guys. I'm facing you. Come on. Nice work. There it is. Stay with it. Yes. That's it. 30. No, we got more. 10, 9, 8, 7. You got it. 6, 5, 4, 3, 2, 1. Holy bananas. Legs on fire. Split jumps will get you every time. Single arm row, single arm row. 10 per arm. 20 total. Okay, 10, 15, 20, 10, 15, 20. That's how this works. You have 10 per arm. Again, if I was at home, maybe grab my 30 pounder. I had a 20 pounder here. I'm gonna hone in, you know, left hand first, because we normally do right hand first, left arm first. 10 per arm. Hinge over. Nice tight core. Okay, right here you got 10 running. Three, two, let's go. Pull up slow and controlled. Pull slow and control. Okay, this workout, my challenge to you is heavy weights. Slow and controlled. A lot of my workouts, we're going fast and furious, right? Fast and furious. Ok. Sometimes it's slowing it down. Grabbing those heavy weights. Challenge yourself in a new way. One more, one more. Nice work. You're going to switch it out. Other side. Switch out the arm. Ten on the other side. You're on in three, two. Let's go. Pull high to the sky. Sweep. Slow and controlled. High to the sky. Slow and controlled. Nice work. Pull and lower. Pull and lower. Nice work. You got five. Stay with it. Four. Yes, you can. Three. Awesome job. Two and one. Nice work, you guys. Awesome Job. I think I'm going to do a tutorial when this goes live on the single arm row. There's so many ways to that you can, like, overcompensate with your shoulder or your core or your body. We'll do a tutorial when this goes live on single arm rows so you can really nail them. All right? Reverse lunges. Stepping back. You got 10 per leg, 20 total. You're on in three, two. Let's go. Remember, doesn't have to be a huge step back. Doesn't have to be a huge step back. You want to keep those shoulders stacked over your hips as you lower down. Nice driving through that front butt. I always think to. Someone once told me, make a fist with your front butt cheek. And that has just stuck with me. That visual, really make a fist. Squeeze and drive. Squeeze and drive. Nice work, you guys. Let's go. Halfway. You got 10. Nice. Nine. Come on. One rep at a time. Go heavy. Challenge your legs, legs, and back right here. The goal is to challenge them. This is your strength move. You got it. Three more right here. Three, two. And last one. Last one. Nice. Set those dumbbells down. When we're going for reps, you can slow it down, right? Go heavy. Okay. Versus those timed intervals. All right? Right here. I'm gonna face you guys this time. Lunge jumps, lunge jumps. You have 30 total. 15 per leg. You're on in three, two. Let's go. Second time through. Nice work. Come on. 30 total. Yes. You can break it down one rep at a time. One rep at a time. You know your option. Step back lunges, take out the impact. You can do that? Yes, you can. Split jumps. Why do I put them in the workouts? Because they work, you guys. They work. These make me sore every stinking time. Let's go. Finish right here. You're almost there. Right here. You got 5, 4, 3, 2, 1. That's my holy bananas. Split jumps every time. Single arm rows right here. Single arm rows. Okay. Whoo. 10 per arm. Pull them back. Take out the shoulder. I'm not opening up. Shoulder stays really square. Pull straight back, straight down. Not my shoulder moves. Just the elbow. Comes straight back to the hip. You're on in three, two. Let's go. One. Slow and controlled. Two. Keep that core tight. You see how I have my other hand on my core so I can keep it nice and tight? Sometimes I got to touch those muscles that are working. Can't exactly touch my back. So we're going to go with the core. Come on, come on. Two More. Two more. Pull. Last one. Last one. Pull. Set it down and switch outsides. 10 on the other side. Right into it. You're on in three, two. Let's go. Pull. I like these unilateral moves, too. Right? Nice work. That means we're working one side of the body. You guys pull that dumbbell right back to the hip. Nice work. Get slow and steady on the way down. Eccentric motion. Up and down. Let's go up. One more. One more. Nice work. Set it down. Awesome job. Circuit two, close it out. Circuit three, you guys. That's where we go. Circuit. Circuit three. Okay, option A, you can hold two dumbbells. You can hold them right here. We're gonna go take a nice, wide stance. Your toes are gonna face me. It's a lateral squat. Sit back. So I'm sitting side, center, side. We're gonna do 10 per side, so 20 total. I'm gonna hold one heavy dumbbell at my chest. You can hold one heavy dumbbell at your chest or two dumbbells. You decide. Right lateral sit backs. Dumbbells right here at my chest. Toes are slightly out, but mostly facing me. Okay, sitting back. We'll go to the right in three, two. Let's go. So sit back, right center. These first couple reps, you might just be feeling it out. Right? Okay, nice. Push the hips back and down. Back and down. 10 per side. 20 total, back and down. Nice work. One heavy dumbbell at the chest feels best for me. You can always again, make it heavier with two dumbbells. Halfway. Let's go side, center, center, side. Again. You're really thinking about driving off that bent leg. Explode. Slow, lower, push. Slow, lower, push. Come on. You got five. Push. Four. Three. Stay with it. Two and one. Nice work. Drop the dumbbell. No, wait. Each leg, you give me a lateral lunge to a bound. We'll go right first. Lateral lunge, bound. Lateral lunge, bound. 15 on the right, 15 on the left. All to the right. First lateral lunge, bound in three, two. Let's go. Lateral lunge bound. Your low impact. Lunge, drive, lunge, drive, lunge, drive, option, lunge up. So you're getting into this leg right here. Sit back, exploding off standing leg, into this leg. Explode on the standing up. Sit back, explode. You got five more. Let's go. Five, four. Come on. Four up. Three up. Two up. Last one down. Switch it out. Other side. Right into it. Let's go. Down, up. That's one. Fifteen. Let's go. You know the option. Choose it. Explode up that standing leg or don't you decide. Nice work. Sit it back. Explode up. Set it back. Drive off that standing leg. To drive off that standing leg takes a lot of core and balance. Right? Heart rate's rising. Five more. Let's go. Five. Come on. Four, up. You got this. Three, two, and one. Walk it off. We're going to go down to the ground for your back exercise using just your body weight. Lower, all the way down. Prone rear fly. Arms are goal posted at my side. Okay, Right here. My legs are gonna stay connected to the mat. Just my upper body is gonna lift off the mat. I'm gonna fly. Fly. Okay. You have 20 of these, 20 of these arms. Stay goal posted. Think about pinching your shoulder blades together. You're there in three, two. Let's go. Nice. Two. Just tap the mat. Right. Back up. Tap up. Okay. We talk a lot about lower back pain, but we don't talk a lot about how to fix it. Right here. Strengthening your back using just your body weight. Come on. Yes. You got it up. Keep a nice long neck. Squeeze those shoulder blades. Squeeze, squeeze. Come on, let's go. You've got five, four, three. Yes. Two and one. I bet you didn't know you were going to feel that as much as you were with just your body weight, right? 3. Doing that right, you're going to feel that one make you sore tomorrow. I love that one. When I'm traveling, I build that into my bodyweight workouts all the time. Okay, you guys. One heavy dumbbell. Lateral squats. Right. Toes are facing me. OK. You have 10 per side, 20 total. Sitting those hips back, driving off. You're on in three, two. Let's go. Sit back. Drive. Lower. Push. Lower, push. Side hup. Side hup. Think about keeping your weight in your heels as you sit back. Can you wiggle the toe of that bent leg? Wiggle the toe. Okay. Wiggle the toe. Whew. Right, that is a challenge. Keep that weight in the hips. Come on. Side, hup. Keep that chest up. Sit back in those legs. Push. Yep. Five more. Five more. Five. Hup. Four up. Three. Nice. Two and one. Set them down. Lateral lunges. Okay. Five and five. All right, tap down or five and five. 15 and 15. 15 to your right. Lateral lunge. Explosive bound is optional. Lateral lunge. Explosive bound. 15 reps. I'll stop talking. Let's work. You're on in three, two. Let's go. Lateral lunge. Up, back down. Explode. Chest stays up. If you got a name tag on, I want to know what your name is. If your shirt says strong Mama. I want to see strong. Mama. Come on. Keep that chest up. Yep. Sit back, explode. Sit back, Explode. Yep, you got it. Come on, let's go. Finish right here. Five more, five more. Five, Explode. Four. Three. Drive it up. Two. Come on, last one. Three. Down, up. Right into the other side. Let's go. Down 15. Let's go. You got it. Come on. Down, up, down, up. There it is. Nice work, you guys. Down, up, down. Explode. Awesome job. Stay with me. Right here. Finish this strong. Yes, you can. Come on. Five more. Let's go. Finish. You got five, Four. Yep. Three. There it is. Two and one. Nice work. Down to the mat. Down to the mat right here. Lower all the way down to that belly. Arms. Come out to a goal post. Catch your breath. You're going to lift your upper body off the mat. Low back is engaged right here. Prone rear flies. 20 of them in three, two. Let's go. Squeeze, tap, squeeze, tap, squeeze. Nice. Keep those shoulders out of the ears. Think about keeping. How long can you get your neck? How long can you make it? Come on. Yep. Squeeze, tap. You decide how hard this exercise is going to be. Let's go. Squeeze. Create resistance with your body weight. Squeeze. Come on. What would it look like? Ah, five more. Five more. Yes, you can. Four. Come on. Three. Stay with it. Two and one. Nice push up and back. Give me a nice little stretch right here. Nice little child's pose. All right, we're going to build in two bonus moves for you. Two bonus moves. Two times. Actually, you know what? No. Here's what we're going to do. I changed my mind mid workout because this is what I do in group fitness. This is the live stuff, you guys. 10 reps of each move. 10 reps of each move. Starting circuit one. We're going to cycle through 10. Squat, calf raise. 10 squat jumps. 10 narrow grip rows. We're going to fly. Okay, you got 10. 10, 10. 10 moves of each exercise you've already done in this workout. We are going to burn it out. This is what we call the burnout round. The burnout round. Are you ready for it? Okay, we're going to go. That's what. How many exercises? I don't even know. We got nine. Nine exercises you're going to fly through. Nine exercises and ten reps per move. Squat, calf raise. You're there in three, two. Let's go. Squat explode. That's one, Two. Come on. Three. You got it. Four. Five. Whoo. Six. You've already done them. You know them. Seven. Come on, go heavy. This is burnout Eight, nine, ten. Drop the weights. Ten. Squat jumps. Air squats or squat jumps? You decide. I'm going squat jumps. You got 10. You're on in three, two. Let's go. One, two. Come on. Three, four, five, six. You got it. Come on. Stay with it. Seven, eight. Let's go. Nine, 10. Nice. We're going to go. Reverse grip row. Just reverse grip. 10 of them. Just 10 of them. Palms are out. Facing me. Hinge forward. Catch your breath. Palms face me. 10. Let's go. 1, 2. You got it. 3. Don't let those dumbbells touch. Come on. Constant tension on that back. Give me five. Four, three, finish. Two and one. Set them down. Keep them. Keep them. Reverse lunges. We'll go 10 per leg. 20 total. 10 per leg. 20 total. You only got to do it once. You're on in three, two. Let's go. One, two. Come on. 20 total. 10 per leg. Finish these lunges. Burn them out. You got it. Catch your breath because you know it's coming. Hit split jumps. And we're going to do 20 of them. 10 per leg. Nice work. Come on. Halfway, halfway. Let's go. Ten. You got it. Keep those shoulders stacked. You guys finish this workout. Strong home stretch. The bonus round you didn't see coming, but you're going to be so glad when you finish it. Yep. Let's go. Three more. Three, two and one. If your legs weren't feeling the fire they're about to. You ready? I'm going to face you guys. 20 split jumps, 10 per leg. Come on. This is where you got to dig in. Get mentally tough. Right here. Get strong. You're on in three, two. Let's go. I say this in a lot of my workouts. You are so much stronger than you think. Yes, you are. If you're doing this at 5am 5pm Whenever you're doing this, you are strong. You showed up today. Make it count. Let's go. Let's go. It burns. Come on. That's it. Single arm rows. 10 per side. 10 per side. Catch your breath. Let's go. Finish it off. Start on the left. 10 on the left. You're on. 3, 2. Let's roll for 10. 10, 9. Keep that shoulder parallel. Keep that shoulder steady. Just use your back. Think about pulling from the middle of your back. You got it. Three more. Three more. Give me three, two and one. Set it down. Switch it out. Set it down. Switch it out. Let's go. Ten on the other side. Come on. Ten. Nine. You got it. Nice long neck. Keep that core tight. Elbow high to the sky. Weight to the hip. Hip down. Hip. Control it. Down. 3, 2, 1. Nice work, you guys. Lateral lunge. Sit. Backs. Okay, we're going to go 10 per side. Again. 20 total. 10 per side. 20 total. I got one dumbbell. You choose one or two toes. Face me. Let's sit it back. 10 per side. In three, two. Let's go. Side explode. Side explode. Repetition. Why do we do it? Why do we repeat moves? We repeat them because, one, you get better at them. Muscle memory. Your body knows how to do them. It does it better. You start recruiting the proper muscles without letting other ones take over and fatigue those. No repeat workouts. They're a lot of fun, but they're not the most effective way to build muscle, I'll tell you that. Repetition is. Finish right here. Down. Up. Three more. Three. Come on. Two and one. Set the dumbbell down. You're going ten. Lateral lunge with a bound. Ten of them. Lateral lunge with a bound. Ten per side. We'll go to our right first. You're on in three. Two. Come on. Down, up, down. Come on. You only got to do 10. Finish it. This is your last power move. Explode. Make it big. Make it explosive. Sit back. Explode. Sit back. Explode. Those legs, they're feeling the fire. Yes, they are. One more. One more. Down. Up. Right into that other side. Lunge drive. Ten. Let's go. Come on. Nine. You got this. Finish strong. Yes, you can. You were made for this, you guys. You're made for the tough stuff. Finishing the workout. That's what you're made for. Come on, finish it. Made to move. Two more. Two more up. Last one. Down to the ground. Rear flies. Ten of them. That's it. Ten and you're done. Final move. Lift your neck and shoulders up off the mat right here. Fly for 10. In three, two. Let's go. One, two. Come on. Three. Four. You're going to hold that last fly, okay? You're gonna hold it for 10 seconds, right? Let's go. Give me three. Two. Last one. Hold. Hold for 10. Nine. Eight. You got it. Seven. Yes, you can. Six. Five. Finish strong. Four. Three. Two and one. Nice work, you guys. Push up and back. Find a. Nice try, actually. Let's go, puppy dog. Find a tabletop. Walk your hands away from your body, okay? Hips are going to stay high. Option. Your thumbs can go up towards the ceiling. Really get into those lats. Just stretch right here. Take a couple deep breaths. Catch your breath. Awesome job, you guys. I'm so stinking proud of you. Legs and back. I love it. I can't believe we haven't had a legs and back workout. Let's go ahead and sit on our butt. Can't believe we haven't had a legs and back workout yet on the blog. Feet go straight out in front of me. Flex my toes towards my face. Big inhale. Reach up nice and tall. As I exhale, I'm slowly gonna lean forward. Think about really pushing my hips back towards that wall behind me as I hinge, hinge, hinge. Hold here for 3, 2. Now you can collapse and reach for those toes. Should feel so good. You guys, awesome job. Like I said, I can't believe we don't have legs and back on the site already. I'm really excited to share this one with you because legs and back are my two favorite muscle groups to train. If you follow along with me on social media, you know that I love pull ups, I love legs, I love back. They're all good. We're going to go to a sideline quad stretch because it feels so good right here. Nice. Pull the heel towards the glute again. Think about pushing your tailbone, your hips towards me. Nice work, you guys. I hope you come back and do this one again. And I hope that this workout specifically encourages you to reach for those heavy weights. Let's go up and over. Other side. Okay, Right. And you're only doing 10 reps. That first move, you can really push your pace and push your weight. Okay? So push your weights on those. That's my challenge to you. It's my challenge to you guys in every workout. Okay? Keep striving for those heavy weights. We're going to do one of my favorite glute stretches. So you're going to sit here, just going to pull one leg up and over. Then you're going to give it a nice little hug. And you're going to feel this right here in your paraphoris, in your glutes. Feels so good. Sit up nice and tall. Just pull that knee up with you. Come back in 24 hours and do this stretch foam roll. We're going to get a foam rolling video on the blog for you guys. Love a good foam roll, especially after legs and back day. Those are my two favorite muscle groups to foam roll, too. Oh, my gosh. I just got so excited for foam rolling legs and back. We're going to share that too. Awesome job. As you guys know, there are always more workouts. Muscle specific, Full body, upper body, lower body strength, hit card. Cardio. You decide what you want to do each day and you can follow along@nourishmovelove.com and if you want us to take the guesswork out for you, we have free 14 day and 30 day training plans that you can follow along with at home. All you need is a set of dumbbells. I hope you check them out. You can check them out right up here. There's a little card that says click here for a 14 day plan. Check that out, have an awesome rest of your day and we'll see you soon.