35-Minute Legs + Back Workout with Dumbbells | SplitStrong 35 DAY 1 🔥

Hi, I'm Lindsay Baumgren and this is your 35 minute legs and back workout. This is part of our split strong training program, which is split training muscle groups for strength at home using dumbbells. I have some 20s and 15's with me today. Use whatever you have available to you. But we are going to try and go heavy because we are training two of the largest muscle groups in your body today, which are your legs and your back. Think about all your limbs that come off of your body extend from your legs and your back. So these two muscle groups are foundational for your everyday movement. And I'm so excited to train with you today. Strength training is what. Here is what your workout looks like. You have four circuits. Each circuit has two to three exercises. You're gonna do each exercise for 40 seconds of work, followed by 20 seconds of rest. We'll repeat them twice and we'll go through this four circuits, 35 minutes. And then. And I'm going to make sure I give you a good warmup and a good mobility. Cool down at the end to keep you guys moving. All right, so we're going to get ourselves started with a good warmup and then we're going to jump into this 35 minute legs and back workout. Okay, here we go. We're going to start with our feet shoulder width distance apart. We're going to go ahead and just flap those wings. Go ahead, just start flapping your arms. Get that blood pumping. Nice work, you guys. Excited you showed up today, ready to strength train with you. Legs and back are personally two of my favorite muscle groups to train. Okay, you're going to take those arms. Give me a big inhale, reach overhead. Okay, right wrist is going to grab left wrist up and over side body stretch to the right. Open up the lats. That's the back right here. Nice. Bring it back to center and give me a calf raise. Up to the toes. Roll back to the heels. Up and over other side. Side body stretch to the left, opening up the lats again. Back to center half raise to the toes, roll back to the heels. One more time each way up and over to the right. Big inhale, big exhale. Back to center. Calf raise up to the toes. Roll back to the heels. Same thing to the left. Nice. Back to center. Big calf raise one more time. Take the hands to the hips. We're gonna do a hip hinge. So I'm pushing my hips back. Nice flat back. Gaze in front of me. Stand tall. So it's a hip hinge. Push the hips Back, stand tall. I have a nice, soft bend in my knees, but I'm not squatting. I'm hinging. This is opening up my posterior chain, my hamstrings, my low back posterior chain is everything on the back side of my body right here. Push the hips back, stand tall. I'm going to come to the side so you can see me. I'm simply pushing my hips back, standing tall, Taking my fingers, digging them right into my hip crease so I can feel as my hips push back. Nice. You're going to give me two more right here. Push back, stand tall. One more. Push back, stand tall. Now you're going to keep this stance and go right into squats. This time, I'm dropping my hips. Stand tall. Squeeze. Squat it out. There we go. I always say squats are the name of the game. You guys, at any point in time during today's workout, you can always come back to a basic squat. Okay? Think about driving those knees out towards those pinky toes. Keeping that chest nice and lifted right towards me. Eyes up. Nice. Something I like to think about. The bottom of my squat. Wiggling my toes. There it is. Nice. Squeeze the glutes at the top. Stand up, knees out. Pull it in. There we go. You're going to squat it out for four. Nice work. Three, stand it tall. In two and one. We're going to put it together. Give me the hip hinge. Squeeze, squat, stand, hinge, squeeze, squat, stand. I want you to feel the difference of a hip hinge versus a squat, because we're going to do both in today's workout. Right? The hip hinge is going to work my hamstrings and my glutes. The squat is going to work my quads and my glutes. That's the top of my thighs and my glutes hinge. There it is. And squat. Nice work. Right here. Two more. Nice. Down. Last one, last one. Give me a hinge up. Give me a squat. Nice. We're gonna go into lunges. Step that right foot back to lunge. You're gonna give me a big reach right here. Over to the side. Back to center. Drop the right knee. Twist. There it is. Stand up tall. Walk through that again. It's a big, complex move. Right? Step back to lunge. Tilt that pelvis, that anterior pelvic tilt right towards me, opening up this hip flexor. Inhale. Reach up. Reach over. To intensify the stretch, drop the right knee to the ground. Twist. Can you get that right hand outside the left knee? Back to center. Stand Tall. One more step back to lunge. Reach up and over. Drop that right knee to the ground. Give me a nice little twist. Rotation, rotating through that spine. See? Stand tall. We're gonna do that same thing. Other side. Step the left foot back. Find that lunge. Reach up overhead. Reach to the side. Bring it back to center. Drop the left knee to the ground. Nice. Left hand over that right knee. Twist to the right. Back to center. I made these 35 minute workouts because I wanted to be sure to give you guys a solid 30 minute at home workout, but also give you a solid warmup and a solid cool down. One more. Inhale up. Reach over. Nice. Drop the knee to the ground. Give me a twist. Back to center. Stand up. You're going to take it to the back of your mat and we're going to go for that hip hinge. And then you're going to walk your hands out. Find a high plank. From here, you're going to drop your hips to the ground. Roll the shoulders back. Just open up the front side of the body. Okay? Tuck the toes under. Find that plank. Step right foot outside right hand. Easy twist. Roll up the wrist. At the top gain, spot the fingertips. Nice work. Plant the hand. Step back. Other side. Left foot outside. Left hand. Easy twist. As I'm holding this position, I'm dropping my opposing hip towards the ground. What we're really doing here is opening up the hips. Plant the hands. Walk back in. Nice work. Stand up tall. Do it again. Hinge over, walk out. Find that high plank. Drop the hips. Roll the shoulders back. Open up the front side of the body. Tuck the toes. Find the plank. Right foot outside right hand. Easy twist. Opening up the hips. This gives me better squats, bigger range of motion. Plant the hand. Step back. Other side. Left foot outside left hand. Easy twist. Nice. Plant it down. Step back. Walk it in. Awesome job. Stand up tall. Let's get some butt kicks right here. So just pull the heels towards the glute, side to side. Little hamstring curl right here. Pull it up and up there. Go kick your booty. Opening up the quads. Top of the thighs. Nine. Give me eight. Seven, six. You got it. Five, four, three, two. One more set of squats right here. Take it down and up. Maybe you can add some energy. Can you pick up that tempo down? Maybe you add a. Catherine's at the top, right? Finishing that warm up right here. You got it. Give me five. Nice work. Four, three, two and one. I hope you are nice and warm and ready to jump in. Grab, grab a Quick sip of water if you need it and let me go through that first circuit for you. First circuit is squats and rows, hitting legs and back. Three moves each move. 40 seconds of work, 20 seconds of rest. I'm going to start with my 15 pound dumbbells. First move is a basic squat. Feet are a little bit wider than hip width, distance apart, toes slightly out. I'm going to sit right back into a squat. Down and up, that's my move. You can hold one dumbbell at the chest, two at your sides. 40 seconds of work. You ready? Because you're there. In three, two. Let's squat it out right here. Take it down and up. Now these are timed intervals. 40 seconds of work, 20 seconds of rest. You choose how many reps you can get in in that amount of time. If I have heavy weights, maybe I'm going a little slower today. If you have lighter weights and you want to go faster, go for it. Two dumbbells at the time. Same side option, one dumbbell at your chest. Nice thinking. Knees tracking out towards my pinky toes. Chest up, weight in my heels. Awesome job, you guys. Stay in it, stay in it. Nice work. One rep at a time, right here. Finish with me. You got five, four, three, two and one. That 22nd rest. Here we go. Move number two. You're doing a clean square squat. So it's a hinge. Weights at the sides, hinge the hips back, drive the weights up, pop them up, elbows up, squat up. Let me show you big, powerful, fast. Nice hinge drive, squat. Okay, you're on in three, two. Here we go. Here we go. Hinge, drive, squat. So I'm thinking about getting my body underneath those dumbbells, getting those dumbbells up. Okay? This is a lot of core engagement. If you're like, oh, that's a big powerful move option, just hold right here. Give me a front squat. Okay. Holding the dumbbells up by the shoulders is going to increase core engagement. You're going to naturally feel your heart rate rise. Here, hinge, drive them up. Nice hinge, drive them up. Trying to get the top of those weights to my shoulders. Elbows shoot straight towards me. Not out here, not to the side. No, no. Keep it tight for 3, 2 and 1. You'll get a second stab at that exercise. Don't worry. We'll repeat it going for the back. Move number three, hinge over. Pull that core nice and tight. Palms are gonna face me. Reverse grip, row, pull and down. Hide the sky right here. You're there in three, two. Let's Go. Let's go. Palms are out, facing me, targeting the big meaty part of the middle back. Right here. Pull up slow and control down. Pull up slow and control down. If you feel this in your back, you can take a staggered stance right here. Okay? Feel this dipping into your back. Take a sacred stance. Thinking about putting your leggings on for the day? Right. Pull those dumbbells back towards your hips. Hold at the top for a second. Hold. And slow and control down. Try not to let those dumbbells touch. You got 10 seconds here. Yes, you can feel that back working. I do. I do. Come on, you got this. Give me three, two. And recover. Weights are down. Shake it out. That's circuit one. We're going to repeat those same three exercises. Squat, clean, squat, reverse grip row. 40 seconds of work, 20 seconds of rest. You're getting right back into it. Adjust your weights if you need to. You're on in five. Shoulders down and back. Here we go. Three, two. Let's squat it out. Down and up. Right here. Inhale down. Big exhale. Squeeze. Okay, if I got a small stack of paper, can I get it underneath your toes? Wiggle those toes for me. Yeah. Keep the weight in the heels. You got it. Notice we're not jumping, we're strength training. But my heart rate is rising, right? Because we're using two of the biggest muscle groups, your legs and back. They require a lot of oxygen, a lot of blood flow. It's going to raise that heart rate in a natural way. You got this. Come on, come on. 10 seconds here. Yes, you can. Yes, you can. Stay in it right here. Hang with me for 5, 4, 3, 2 and 1. Nice work. You can set those weights down. Shake it out going into that clean squat. So give me a hinge pop on that. Pop. Okay? Hips back. Pop. My heels can pop off the ground to get those weights up. Right here. I'm not out here. Keep it tight. Okay, you're there in five. Let's go. Option front squat. Three, two. Let's go. Hinge, clean and squat. Hinge, clean and squat. Get those dumbbells up to your shoulders. Keep those elbows up. Keep that core tight. Right here. A lot of core engagement working on this move. You'll notice my feet pop a little bit wider. I take a narrow stance. Hinge, clean, squat. Come on, come on. Raising that heart rate like we said, in a natural way. Your option is always to take a front squat. Hold one or two dumbbells at your shoulders and keep squatting. Come on. 10 seconds. Let's see what you got? Always fun to try some strength moves that are going to raise your heart rate. For three, two, and one. Set them down. All right, last move of this circuit, a good old reverse grip row. Palms are out. Pull up and down. It's like you're putting those leggings on. Pull the weights back towards your hips. Hold at the top and squeeze. Control the dumbbells. Alright, you guys finish it. You're there in three, two. Let's go. Taking a staggered stance. The other way since I took a staggered stance last time. Nice flat back. Nice tight core. Nice work. Inhale down. Exhale, pull. Inhale, control. Exhale, pull. Nice. Notice how I paused at the top for a moment. Really squeeze those shoulder blades together. Use those back muscles. Whoo. Nice work. Pull back and biceps are two pull muscles. Mostly working back here. A little bit of bicep turned on. You got it. Shoulders down and back. Come on, stay with me. 10 seconds. Yes. You can finish circuit one right here. Finish strong for 5, 4, 3, 2. And set them down. Shake it out. Walk it off. You are on break. Whoo. Circuit one down. Grab a quick sip. Moving on to circuit two. Three moves, same format. 40 seconds of work, 20 seconds of rest. I'm gonna go up. One dumbbell is really all you need. If you have lighter weights. Keep using two. I'm gonna use one 20 pounder. Okay, catch your breath. I'm gonna show you your first move. Move. So it is a staggered stance deadlift. We're going to set up the sacred stance to be standing on my right leg. Left toe pops. So I'll go like this. Put my feet together, open to an L shape. Plant the toe of my left toe right there. This is my staggered stance. So dumbbell is going to be in my left hand. 20 in my left foot, 80 in my right leg. I'm going to hinge my hips. This is that hinge. Hinge and stand. Okay, Straight from the side. I'm going to set it up right here. Hinge and stand. That is move number one. And then we're going to add on the hinge and the squat. We're going to put it together. If you have two dumbbells, same thing. Just using two dumbbells versus one. You ready to rock and roll? You guys? Circuit number two. Let's tackle it. Let's go at it strong. Set it up for me. Feet together. Take your left foot. Pivot to an L. Plant your toe right there. Set it up. Dumbbell left hand or two dumbbells. 80 is in this front right Leg pushing those hips back for 40 seconds of work in three, two. Let's go. Let's go. Hinge and stand. Nice work. Push the hips back. Stand tall. Squeeze. Still have a soft bend in that standing leg, right? Okay. Range of motion is going to look different for everyone here. Some of you might get to the floor if you have really good hamstring mobility, some of you might get to your knee. The goal is to get a good stretch in the hamstring stretch. Stand tall, squeeze. Really think about keeping that dumbbell nice and tight to the body. I like to imagine there's an orange in my armpit and I am crushing it with my armpit, turning on my lats. We're also working those today, right? Working my lats and my legs together simultaneously right here for 5, 4, 3, 2, and 1. Nice work. Set the dumbbell down. You're on break. We're going to stay with this same foot forward. You're going to give me one stager deadlift, so just like we were doing. And then you're going to power it up to an uneven front squat. So it looks like this. One deadlift, one front squat. Right? My hips. Drive that weight forward. You're there. And three, two. Let's go. Let's go. Hinge Power squat right here. Hip back, powered up. Hips down. There it is. I'm working the hamstrings. Power from the hips, quads, and glutes right here. Hamstrings, hips, quads, and glutes. Nice. Hamstrings, hips, quads, and glutes. Think about those muscles that you're working, right? Big lower body movement right here again. It's going to raise your heart rate naturally, right? Hamstrings, hips, quads, and glutes. Nice. Keep that weight tight to the body the entire time. Finish with me right here. You have three, two, and one. Awesome job. Walk it off. We're gonna keep that dumbbell in the left hand, and you're gonna give me a single arm row. I'm gonna take a staggered stance. I'm gonna pull up slow and control down. Working just one side of the body. Unilateral movement. Maybe you can go heavier. You got lighter weights. You can always double them up. You're there in three, two. Let's go. Pull slow and control down. Pull slow and control down. I like to place my other hand on my core so I can feel it working. Right? Pulling from the elbow. Think about pulling from the elbow, not the wrist. Pull from the elbow. Elbow mates. Ribcage low and control down. Pull. Nice big inhale down. Exhale, pull. Awesome job, you guys. Right here. Single arm rows. One of the best ways. Ways to work that big back muscle. You got it, you got it. Come on, stay with me. 10 seconds here. Yes, you can. I'm doing so awesome today. So strong. Building strong legs and strong back. Right here for three, two. Give me one more. Because you can. Nice work. Set it down, walk it off, shake it out. Those are your three moves. Same thing, repeating them on the other side. So go ahead, set up that staggered stance. Dumbbell comes into my right hand, right toe open, pivot. This is my staggered stance. 80% here, 20% here. You are deadlifting in three, two. Here we go. Hips back, stand tall, squeeze. Working the hamstring now on my left leg. Right hamstring of the left leg. I love this staggered stance deadlift. I love this type of unilateral training. Really focusing on one side of the body. Staggering. So good for our core builds. That core work into every workout, right? Don't have to do crunches. You're gonna get it all in this 35 minute workout. You're gonna get legs back, core training, heart rate's gonna rise. Come on. You got 10 seconds of deadlifts. Yes, you can. Stay in it, stay in it. Nice work. You guys finish with me. Five, four. We're gonna do one more. Three, two, and one. Now we put it together. Combo move, right? So we need to give me one deadlift. Power it up. Feet come parallel. One front squat. One deadlift, one front squat. Let's raise that heart rate. Let's crank up the intensity and bring some volume into these squats, right? Bring some energy into this move. It is a powerful move. And you're there in three, two. Let's go. Let's go. One deadlift. Power from the hips, one squat right here. Working the hamstrings. Hips, glutes and quads right here. Hamstrings, hips, glutes and quads. My hips. Drive that weight up, right? Elbow up. Come on. Right here. It's a big, powerful move. Powerful metabolic conditioning for my legs. And my lats are turned on because it's got to keep that dumbbell tight to my body, right? Come on, you got this. You got this. One deadlift, one clean, uneven squat. Challenge that core in every move. You got this. Five seconds. Finish with me right here. Final three, two and one. Set it down. Rest and recover. Oh, shake it out. That grip, right? Roll at the wrist. Moving on, single arm row. Other side. Right here. Take that saggered Stance. Other side. Pull from the elbow. Right here. Pull. Set it down. You're there in three, two. Let's go, let's go. Nice work. I like pins carrying this move with the deadlift because my hamstring is still turned on during the row. Right. During this sacred stance. Keep that core turned on. One of the biggest mistakes I see with rows opening up. Don't want to open up. That engages the shoulder. Want to target the back. Hold at the top for a moment. Let it down. Pull. Hold slow and control down. You got this. Nice work, you guys. Breathe through it. Find that focal point on the floor. Nice long neck. Nice long spine. You got 10 seconds. Come on, finish with me. Right here. Stay in it. Strong backs are built. Finish circuit two, right here. Final five. Four, three, two. Give me one more up. There it is. Set it down. Shake it out. Grab some water. Two circuits down, two to go. You guys, halfway point in your workout. How you feeling? Hopefully good, right? This is the part where you're like, okay, I'm over the hump. Starting might have been a little bit hard today. Now I'm feeling good. Right, Ready to crush circuit number three. Okay, I'm gonna keep this one heavy dumbbell. You can always, always grab two dumbbells and even out your stance. Okay? If you're doing a split lunge, I'm gonna hold one dumbbell heavy dumbbell at my side. We're gonna go right foot forward, left foot back. Just holding this lung stance down and up. Let's set up the lunge first. Right. Pretend I'm a little bit on train tracks. I'm not trying to go straight back because that's going to be really hard to balance. Give yourself a little width. Okay? Set it up. Don't step too far back. Take it down and up, tapping that back knee to the ground. You know what? I decided I'm going to go two heavy dumbbells because you only got to do one side each time. All right? Right foot forward, left foot back. One dumbbell in each hand. Down, up. Dropping that back. Left knee to the ground. You ready? You're on in three, two. Let's do it. Take it down and up. Nice split stance. Okay, Staying right here. Finding stability through this move. Driving through that front heel. I like to think about making a fist with my front butt cheek as I stand up tall. 20 pound weights for 40 seconds. It was an aggressive choice, but this is an aggressive legs and back workout. I'm here to push you. I'm here to challenge challenge you. Come on. I'm excited to work out because you showed up today. Right? Let's do this together. Come on. Down, up. Dropping that back. Knee to the ground. Shoulders stay stacked over hips. Come on. You got this. Yes, you can. Five seconds here. Finish. You got three, two. Give me one more. Stand up. Oh, Shake it upside it down. I'm gonna go to my £15 now, and we're gonna go to a bent over back fly. So I'm hinging over again. Palms facing in towards each other. Alternate fly. Right together, left together. That alternating pendulum should allow you to go a little heavier. You're there in three, two. Let's go. Fly right together, left together. Focusing on one side of the body at a time engages the core. Also allows me to go a little heavier. I'm really focusing. This is a strength workout, you guys. Slow and methodical. Sometimes slower is harder. One of the biggest mistakes we see with flies is up. Let it drop. Down. No control up. Control down. Control up. Control down. You control these weights. Come on. For 10 more seconds. Yes, you can. Up right to shoulder height. Control it down. Up to shoulder height and down. One more each way. You got this. Up. Let's go. Last one. Right here. Finish. Set it down. Shake it out. Only two moves in circuit number three, you guys. Two moves going to that split squat. Grab those 20s again, right? Whoo. This time we're going left foot forward, right foot back. Find that nice split lunge position. Down, up. In three, two. Let's go. Take it down and up. One of the biggest mistakes I see with lunges is people stepping too far back. The farther I step back, I'm going to dip into my low back. I'm actually going to show you that from the side, okay? If I take a big step back as I go down, do you see that curve in my spine? Want to avoid that? Step it in, take it down and up. So if you feel this in your low back, try taking a narrower stance. Drive through that front heel. Think about making a fist with that front butt cheek. Grab some heavy weights. Go slow and heavy. 10 seconds. You got this, you guys. Stay in it. Stay in it. You are so stinking awesome. Finish with me. You got three, two, and one. Nice work. Set those heavy weights down, okay? Grab those lighter weights if you need to. Alternating, alternating pendulum back fly. One each way. Okay? Finish it. Let's go. Back flies right here. Always one of my favorite moves for the back. Always makes me sore the next day. Something about it. You're there in three, two. Let's go. Fly right together. Left Together right up to shoulder height. Control it down, up and down. Control strength. I love strength training. It teaches us control, right? You got to be mentally in this, physically in this. Always. After a good strength workout, I'm like, I can tackle anything today. I feel so stinking strong. I'm going to continue to burn all day long. So I'm building muscle, right? We want strong bodies. They're built right here. Come on. 10 seconds. Yes, you can. Strength training for all seasons of life stayed with me through pregnancy, postpartum, recovering from injuries. Come on. Three, two, and set them down. Nice work, you guys. Three circuits down. One more to go. Go ahead, grab yourself a nice sip of water. Moving into circuit number four. All right, you guys, moving into circuit number four. This is your final circuit. I might have some fun bonus moves for you at the end, depending on how it shakes out with time. Okay. All right, circuit number four. Two moves, right? I'm gonna go with my one heavy dumbbell. It is a lateral squat. Sit back. So I'm gonna take a nice wide stance. My toes are still facing forward or slightly out. I'm sitting back center, back center. Okay, so this we're going to get into our gluteus medius, that deep glute muscle right here. And our inner thighs, our adductors are going to be involved in this workout. Okay, Right here. Front racket. Take one heavy dumbbell. You can also take two lighter dumbbells right here or two lighter dumbbells right here. Whatever feels comfortable for you. I like going one heavy at the chest. We're going to sit our hips back to the right. That is going to be your first move. You ready? Because you're there. In three, two. Let's go to the right. Sit back, push center. Sit back, push center. So I'm thinking about pushing my hips back and down. Push back and down. Nice. And then I drive off that bent knee. Toes are slightly out, facing forward. Not a sumo squat, right? Because we're going to the side. Side, center, side, center. What are we working here? Like I said, we're working that outer glute muscle muscle and inner thigh muscle. Two muscles we love to work, but also two muscles that stabilize us, right? These are smaller muscles than our glutes or hamstrings, but they're the small stabilizing muscles that support our squats and our deadlifts. They are just as important. They support our pelvic floor. 3, 2, 1. I talked so much. It went so fast, you didn't even know you were doing it right. Okay, taking it down to the ground. Move number two is the back body weight exercise. I'm going to lie flat on my stomach. My hands are goal posted 90 degrees at my side. It's a back fly, so fly down, fly. You're on in three, two. Let's go. My quads stay connected to the mat. This is not a superman. I'm isolating the back. My neck and shoulders are lifted off the mat. Exhale. Lower. Lift. Hover. Try not to let your hands hit the mat. Keep constant tension on that back. Squeeze, hover, squeeze, hover. A great body weight exercise to work the back. A great one for traveling you can take with you anywhere. No equipment required. Thinking about pinching those shoulder blades together. Hold at the top for a second. Slow, lower down, hold. The last five seconds. You're holding in three, two. Hold here. Hold for five, four, five, three, two, and one. Nice work. You can push up and back. Take a nice child's pose. Stretch. Open up through those back muscles. We're going to repeat that circuit, so grab that heavy dumbbell again for me. Nice work. Grab this nice heavy weight. Hold it at your chest. Nice wide stance right here. Sitting back side to side. We're going to go to our left this time. We're going to mix it up. Let's go to our left. Here we go. Side, center, side, center. Hips go down and back, push. Down and back. Push. You got it. Down, push. Nice work. Side, up, side. Nice work. Driving through that bent leg right here. Chest is up. Eyes are up. Come on, you guys. You are in circuit four. You are finishing this workout strong. Make yourself proud. Building strong legs right here. Legs and back, legs and back. Major metabolic muscles. Okay, you're going to continue to burn all day after this workout. 10 seconds here. Yes, you can stay with me. Nice work. You got this right here. Final five. Four, three, two, and one. Nice work, dumbbell. Down on the tummy. Body weight exercise, prone flies. Laying on my stomach. Arms are bent at 90 degrees. Neck and shoulders are lifted off the mat. You're gonna fly. We're gonna hold for the last 10 seconds. This time, really squeezing those back muscles and burning it out. You're there in three, two. Let's go. Squeeze, hover. When I say hover, I mean your hands are hovering off that mat. Keep a nice relaxed neck, relaxed shoulders, long neck right here, hold. You guys feel this in the middle of your back. You should. Holy bananas. I feel it. Oh, holy bananas is what we say when a move really starts to get fiery. I feel those muscles working Right here. Lift and hover. You got this? Yes. Yes, you can. Come on. Five seconds and you're gonna hold it up. Yes, you can. Right here. Hold it up. In three, two. Hold. Just squeeze those shoulder blades together. You're holding for 10 seconds. Yes, you can. Squeeze, squeeze, squeeze everything you've got. Final five, four, three, two and one. Push. Up and back. Nice. Stretch. Stretch it out. You guys are so awesome. And like I promised, I have a really fun bonus move for you. I'm going to grab my 15 pound dumbbells, going to finish with one minute of putting everything we just did together. It's going to look like this. You row right, you row left. You clean and you squat. Yes. Okay, so I go right, left, clean. Get those weights up. Squat. You are doing this move for one minute and then we go into mobility. Cool down. You with me? I think you can. I know you can. In fact, I know you can. You are so stinking strong. One minute. You can do anything for one minute. Yes. Your minute starts in three, two. Here we go. Roll right, roll left. Hinge, clean squat. Row right, row left. Get those dumbbells up, get under them and drop. Nice. Row right, row left. Get under them and drop. Nice work. So I'm working back and core turn, hips, drive it. Glutes and quads, hamstrings. Hold me in this hinged over position. So truly everything is working right here. Yes. Come on. Row, row. Green squat. This is your big finisher. Your big finisher. Yes, you can grab those heavy weights and get after it. You are so stinking strong. Right here. Finish legs and back. Nice work, you guys. So proud of you for showing up today. And more proud of you for finishing with the 1 minute bone bonus move you didn't see coming. Yes, you can. Let's go, let's go. What would it look like if I said 10 more seconds? Come on. I know you can. Yes, you can. One minute of a move is no joke. Stay with me. You're in the final. 3, 2. Finish it. Finish it. Right here. Down, up. Nice work. That is one way to finish a workout. Grab a sip of water. Awesome job. Nice work. Okay, you guys, we're gonna cool down. The whole reason I made these workouts, 35 minutes, so I could give you a good 5 minute mobility recovery. Cool down. You earned it. That was a lot of heavy strength training. Feel those back muscles. Feel those leg muscles. Time to stretch it out. We're gonna finish where we started. Big inhale. Reach up nice and tall. Right wrist grabs left. Up and over to the right. Oh, open up these lats right here. Side body. Nice work, you guys. Awesome job. Bring it back to center. Switch it out. Up and over other side. Opening up through the side body and through the lats. Okay, Bring it back to center. One more time each way. Big stretch up and over, back to center. Big stretch up and over, back to center. Now flap those wings. I know a lot of people shut off the cool down, okay? High voltage teaching fitness for a lot of years. And I know we don't take the cool down seriously, but I'm here to tell you, if you have to run now, please come back and do this later. Okay? Take your hands to heart center. Take a nice wide stance, heels in, toes out. Drop down to the bottom of a squat. Just find this right here. Squat wobbles. You're just going to wobble side to side, opening up those hips, okay? I have found at myself as a trainer, I was not taking mobility and cool down seriously. And now, now I am at. The older I get, the more important it is. And I know this because my squats have gotten better, my deadlifts have gotten better, I've stayed injury free. Okay? This is so important, you guys. If you're able to plant your hands to the ground and tap the opposing knee, this is really going to increase your squat range of motion and mobility. So tap down and tap down right here. I'm increasing ankle mobility and I'm opening up my hip. Okay. Gonna feel a little fire in the legs too. If you had heavy weights during that workout. Nice work, you guys. Right here, just wobble to the side. Awesome job. Nice. Give me one more each way. Awesome job. Nice. From here, you're gonna drop back to your knees. Okay? You're find a kneeling stance. You're gonna bring your right knee up and then you're gonna open it trying to get to a 90 degree angle. Take the back of your hand and slide it down. Other hand goes overhead. Nice gaze. Maybe you can even push your elbow into that knee right here. Opening up this hip again. Working on hip mobility. If you sit at a desk all day, this is so good, you guys, that mobility, right? We like it because it keeps us injury free. It keeps us moving, it keeps us doing everything we want to do, right? You want to stay active. A lot of times we don't take mobility seriously until we suffer from an injury. And then you're like, oh, now what? Right? Okay, back to center. You're going to shoot this leg out to the side. Finding a nice long leg here And I'm hinge forward and hinge back. A couple hip rocks right here. Just sitting back, forward and back. Nice. You're going to feel this in the inner thighs, those adductors, right. That we worked in those lateral sit backs. Nice work. Couple hip rocks right here. Awesome job. So proud of you guys for powering through today's legs and back workout. Two of my favorite muscle groups to train personally. Love this format. Nice. Bring it into that kneeling stance. Sit up. Other side. So touch. Taking that left leg, opening it to 90 degrees. If I can. Taking the back of my hand, I'm going to slide it down. Gaze follows the fingertips right here. Maybe I can even push my elbow. I see that this side's a little bit easier for me. Right. I have more range of motion here. Right. We all have a sticky side. That's normal. Nice holding here. Pushing that elbow into that inner thigh. Nice work. Hold it here for 3, 2 and 1. Hands are going to go to the mat. Legs are going to go launch. Taking those hip rocks again, forward and back. Right. These are a little bit more static stretches versus the dynamic stretches we did to warm up. You can hold these static stretches for up to two minutes if it feels good for you after your workout. Okay. Stay in these positions as long as you need to. My goal is to give you a repertoire of stretches that you have in your back pocket that you can pull out at any time. You can do them in the morning. Take a quick 10 minute stretch break. Okay, one more hip rock. Nice. From here, you're going to find that tabletop position, shoulders stacked over wrists, hips over knees. And I'm going to take a puppy dog stretch. So I'm going to walk my hands away from my body, keeping my hips nice and high. Still pushing my hips back, but my hips are staying high. So opposed to a child's pose where my hips go down my hips stay high. I'm walking my fingertips away from my body, finding length through my spine and my fingertips, opening up my lats, my back and my hips. This should feel really good. One of my favorite ways to end a back workout is right here in this position. You're going to hold it here for 3, 2 and 1. Walk it back in. Awesome job, you guys. I am so stinking proud of you for powering through today's 35 minute legs and back workout, part of your split strong 35 split training strength routine. I hope you check out more of my split training workouts and they're linked below on this page. I look forward to sweating with you again really soon. Have a great day.