35-Minute Strength and Boxing Workout (Full Body)

Hi, I'm Lindsey Baumgrand of Nourishment of Love, and this is your strength and boxing workout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, you guys, we have a fun workout for you. We are pairing lower body strength training with upper body boxing circuits. It is going to be a fun format we've never done before. Never done before. And I'm excited to do this with you guys. I have the amazing Rachel. Hi. She'll be offering some modifications throughout today's workout if you need it. So like I mentioned, today is going to be lower body strength training. And so you're going to need anywhere. I have 15 to 20 pound dumbbells for that. And then we're going to hit some upper body boxing circuits, which you can do completely body weight. Or I have some five pound hand weights I'm going to add to add an upper body challenge. All right, you got three circuits. Each circuit goes three minutes of lower body strength right into three minutes of upper body boxing segments. All right, so you're going to do the lower body strength exercises for 30 seconds of work, followed by 15 seconds of rest. And. And you're going to do it times two. The boxing circuits, we're just going to move through, no repeat style and knock it out. I'm excited. It's going to be so fun. It's going to be fun. This is like an awesome workout when you're like, I want to strength train, but I want to get my heart rate up and I want to move and sweat and keep my mind busy. Trust me, our time together is going to go so fast. These, like, boxing workouts just fly. So let's get ourselves warmed up so we can jump into this workout. We're going to start. Feet underneath our hips, big inhale, reach them nice and tall. Exhale, bring it down and knock those weights out right here. You're gonna have your boxer guard up and we're gonna go squat, two jabs. So squat it down. Jab, jab, squat it down. Jab, jab. We're gonna get you warm right away with some boxing moves. Boom, boom, knock it out. It's a great workout. Also, if you're feeling a little stressed out, you just want to like you had kind of a bad day, just go shake it off, right? Just boom, boom, knock it out today. One squat, two jabs. Come on, down, up. We're gonna get you ready for this workout. Down. Come on, two more. Two more down. Boom. Boom. Land those punches somewhere. Last one. You can take that stance a little bit wider. Little bob and weave. Little tap and tap. Little shift that weight side to side. Bob and weave. Nice. You're dodging those punches that are coming at you. Go. Four. Nice work. Go. Three. Stand tall. In two and one. Walk those feet in under your hips. Hands come right here. Little. Good morning. Good morning. Hip hinge. Stand tall. One more like this. And then we're going to add some rotation because there's a lot of pivots and twists. So right now, I want you to rotate. Opposite elbow, opposite knee. Rotate. You're actually thinking about dropping shoulder to knee. Elbows are going to stay back, shoulder to knee. Little rotation through that body as you push those hips back. Warm up the low back, the spine, the hips, the glutes. One more each way, one more each way. Nice work. You go for some big cross body punches. Get that full rotation in your hips. Gonna follow that toe and pivot. Here we go. Pivot, pivot, pivot. Toes, follow hips. Be kind to those knees. Boom. Landing that punch across that body. Big pivot, twist, punch. Pivot, twist. Pivot, twist. Go. 8, 7, 6. Take it to the back of your space. We're gonna go for plank walkouts. That's where we go in 3, 2, 1. Take it to the back of your space. You got two squats, one plank walkout. Looks like this. Down, down, up. Hands at the mat. Walk it out. Find that high plank. Drop the hips if you can. Open up the chest, tuck the toes, walk it back in. Two squats, Two squats. Here we go. Down, up, down, up. Hit the mat. Walk it out, walk it out. Option. Drop the hips. Nice. Tuck the toes. Walk it back in. Nice. Here we up, down, up. Hands hit the mat. Walk it out. Option to drop those hips. You're gonna do it one more time, and then we're gonna hold this plank position. Walk it back in. Two squats. Let's go. Down, up, down, up. Hands hit the mat. Walk it out. Find that high plank and hold that high plank. Hold it shoulders over wrist. Core is nice and tight. Options always to drop down to your knees in that high plank position. Step your right foot outside your right hand. Easy twist. Open up the hips. Nice. Option. Stay here. Option. Drop your elbow down towards your calf, shin, shoe. Open it back up. Set it down. Switch it out. Left foot outside left hand. Big easy twist. You're opening up the hips. Nice work. Drop it down. Making nice room for that Lower body strength. Awesome. Set it down one more time. Right foot outside right hand this time. Can you windmill your arm to the back for three, two, one. Set it down. Switch it out. Left foot outside, left hand. Warm up the shoulder. Circuit back. 3, 2, 1. Nice work. Set it down. 1. Push up. Knees or toes? Just go down. Up. Walk those knees in underneath those hips. Nice. You're right here. You're going to take your right hand behind your head. You're going to drop the elbow, open and rotate. Drop and rotate. This is thoracic spine or upper spine rotation. We want our upper spine to be mobile, lower, low back to be nice and stable. You're going to feel a lot of mobility through that upper back. Throwing those pivots and punch. One more. Nice work. Set it down. Little cat cow action. Drop the belly, lift the chin. Arch the spine. Tuck the chin. Find a nice neutral spine. Same thing. Other side. Left hand behind the head. Drop and open. Drop and open. Gaze is following that. Elbow ribs are staying tucked down towards the hips, rotating through that upper back, upper spine. Two more. Nice work. One more. Nice work. Step back. Find that high plank again. Right here. Step your right foot in, your left foot in. Stand tall. Just jab it out. Jab it out for eight. Seven, six. We go to jumping Jackson. Four. Three, two. Let's jack it. Jack it. Jack it, Jack it. Go. Eight, seven, six. You got it. Five, four, three, two. Little lateral shuffle. Shuffle, shuffle. Hit. Shuffle, shuffle, hit. Move side to side. There you go. Side to side. Boom. Let in the toes. Fast on the feet. Nice work. Nice work. Finish that warm up right here. Go. Four. Nice. Three. You got it. Two and one. You warm, Rach. Nice and warm. Nice and warm. Grab a quick sip of water. We are gonna jump in two. Circuit one. We're gonna start on lower body strength. Three minutes lower body strength. You get two exercises. 30 seconds on, 15 seconds off. Do it twice. Start heavy uneven squat rack. Let's go. Left arm up, resting on the left shoulder, right hand at your side. 30 seconds of squat. So you're just going to stay right here. Weights uneven, right? Little uneven load. That's good for us. You're going to squat for 30 seconds. In three, two. Let's go. Take it down. Up. 30 seconds of work right here. 15 seconds of rest. Do each exercise times to drive through those heels. Stand tall. Knees track out towards those outer three toes. Drive through the heels, stand tall. Nice. You got the uneven load going. Nice and heavy. For the lower body, you only got two moves. Come on. Ten seconds. Here Drive up. Nice work right there. Last five. Four, three, two. One. More squat and you're out. Nice work. Three, pulse, lunge. Let's keep that right foot forward. Left foot is going to step back. 1, 2, 3. Option. Drive up to a knee. Drive. Okay. Right foot always stays forward. Left foot back in three, two. Let's go. Three pulses. Pulse, two, three. Option knee drive. Pulse, two, three. Playing with that time under tension for this lunge, you're only going to do each side once. Okay? Right leg forward. That means I'm driving through my right heel, right glute, right? Now drive. Squeeze that right heel, right glute, dropping that back, left knee to the ground for three pulses. Drive through the heel. 10 seconds. Nice work. Whoo. These 20s feel heavy. Last five, four, three, two. You're out. Nice work. Same thing. Gonna repeat it. Rack on the right, left arm down at the side this time. We got 10 seconds to break. Take your break. Heart rate's already high for me. Here we go. You're on in five. Squat it out in three, two. Let's go. Using these heavy weights. Don't even have to add those boxing circuits to raise my heart rate. Lower body muscles are like, we need that blood, we need that oxygen. Heart rate just naturally rises by using some heavy weights. Every time we do this move, I think of that, like, functional. Why train this series we did. So true. And you picking up your babies all day, like holding a baby on one side of your body, balancing. Yeah. Grabbing groceries. Super functional. Nice. If you're a waitress or a server, this is for you. 3, 2, 1. Nice work this time. Left foot forward, right foot back. Three pulse. Lunge. Drive up through that left heel, left glute. Focus. Left heel, left glute. All right, here we go. Step it back. Three Pulse in three, two, three. Let's go. Pulse, two, three. Drive up to that balance. Woo. Gotta tap it. One, two, three. Find that balance. Find that focal point. Really challenging your core. When you drive out of this lunge, try to get that knee up in line with that hip. 1, 2, 3. Constant tension on that front glute. 1, 2, 3. Drive. Whoo. £20. Feel heavy. Almost through this lower body sequence. Almost upper body. 3, 2, 3. 1. Drive out of it. Nice. Heavy weights are down. Grab a quick sip of water. That's lower body circuit. Now we go. 3 minutes upper body option to add light hand weights. I'm going to use £5 for this first circuit. Totally optional. Up to you, Right? You're just going to flow to flow through the move. No one cares what you look like. Just do your best little squat. Pulse and jab. Pulse and jab. Right here. Join when you're ready. Come on. Weights or no weights. Doesn't matter. Upper body boxing. So you did your lower body strength. Now we go upper body boxing. We're going to raise your heart rate. Option. To add those light hand weights. A little challenge for that upper body. Water bottles. Nice. Here if you dumbbells. Yep. Use what you got. Use what you got, people. Nice. Go. Eight, seven, six. We go. Two press jacks, two elbow blocks. In three, two, one. Walk it in, walk it in. Weights are here. Weights are here. Jack, jack, block, block. Jack, jack, elbow. Block, elbow. Black. Push up, push up. Block it, block it. You're blocking their punches. Block, block. Two push jacks, two elbow blocks. Hup, hup. Elbow up, elbow up. Press, press, elbow, elbow. Push, push, elbow, elbow. Nice. Two more, come on. Elbow, elbow. Last one. One elbow, elbow. Walk it back, walk it back. We're faced this way. Doesn't matter. Three jabs up. Shuffle back. We go slow. We go. One, two, three. Shuffle back. Nice. Hit, hit, hit. You're coming up with each hit. Hit, hit, hit. Shuffle back. Option A, stay here. Hit, hit. Option B. If you want to pick it up, you're right here. Go. Hit, hit, hit. Shuffle back. Hit, hit, hit. Shuffle back. Come on. Jab, jab, jab. Shuffle back. Let's go. Light on the feet. Come on. Shuffle back. You got it. Hit, hit back. That five pound weight, you feel it? Come on, come on, let's go. Boom, boom, boom. Back. Two more, two more. Boom, boom, boom. Take it back. Let's go. Boom, boom, boom. Take it back. Get square. Square those hips up. Four punches. Four jacks. Get them up. One, two, three, four. One, two, three, four. Slow, slow, slow, slow. Option. Stay here or pick it up right here. Let's go. Jab, two, three, four. Up, two, three, four. Jab, two, three, Four. Up, two, three, Four. Hit, two, three, four. UP, two, three, four. Hit, two, three, Four. UP, two, three. Two more, two more. Hit, two, three, 4. UP, two, three. Last one, last one. Hit, two, three, FOUR. Hop, two, three, four. Take it back, take it back. Here we go. Other side. Other arm. Go slow. Take it. 1, 2, 3. Shuffle back. Slow. Go. 1, 2, 3. Shuffle back. One more slow. One more slow. 1, 2, 3. Option. Stay here. Option. Pick it up. Go. Hit, hit, hit. Shuffle back. Let's go. Hit, hit, hit. Shuffle back. You got it. Hit, hit, hit. Shuffle back. Nice work. Hit, hit, hit. Take it back, take it back. Take it back. Take it up. Take it up. Take it up. Take it back. Take it back. Let's go. Hit, hit, hit. Drive it back. Nice work. Light on the feet. Come on. Knock something out with Those punches, pup. Two, three. Two more. Two more. Two more. Up. Two, three. Take it back. Take it back. One more. Up. Two, three dot Take it back. Take it back. Right here, right here. Jump your rope. Little jumps, little jumps. Biceps. Feel that biceps. There they are. There's those biceps. Eight. Seven. Drop your weights. Back to strength in five. Four. Three, two. Take it down. Walk it out. There's that heart. It's fun, though, right? That's fun. Cardio. It's fun. That's fun. Cardio. I can't do cardio. I want it to be fun. Yeah. Your mind was busy the whole time. Fun workout come back to you. Get a little bit better at those punches. That rhythm every time. I'm not very rhythmatic. This is hard for me. I really gotta think. All right, strength circuit number two. Two lower body exercises. Deadlift, clean lateral squats. Okay? 30 seconds. Feet are parallel. Toes face me. Kick your butt. Kick your butt where your feet land. It's a good starting spot. Hinge, hinge, hinge, hinge, drive up. Okay? So you gotta add some power. Hinge, hinge, hinge, hinge, drive up. The clean is optional. You're adding that clean. It's power. Heels pop. Okay? You're using your hips driving forward to get the weights up to your shoulders. Deadlift, clean. 30 seconds. In three, two. Let's go. Hinge, hinge, hinge, hinge, hinge, hinge, drive low on the down. Hinge, hinge, hinge, hinge, hinge. I want those weights to glide along the front or the sides of your legs, okay? I want you to pretend like you got oranges or lemons in your armpits. You're squeezing them the whole time. Keep those weights close to the body, okay? On that power up. Heels pop. Think thumb to armpit. Flip the weight. Nice. Last five. Four, Three, two and one. Nice work. One weight. Hold it at your chest. Three lateral hits to start. Like this. Toes face me or slightly out. We'll hit right first. So we go right, left, right. Drive off that right leg. Always going to drive off your right leg. You're always going to drive off your right leg. Hit to your right leg first. We'll do left leg next time. Hit right. In three, two. Let's go. Hit right, left, right, drive. Hit right, left, right, drive. Where's that new move alert? Rachel, Sound that horn. Sound that horn. Three. Hit, lateral squat. Drive, hit, hit, hit, drive. Hit, hit, hit, drive. Last four. Three, two, one. Nice work, team. All right, grab your other weight. Deadlift clean. Deadlift clean. Do it again. Do it. Can you do it a little bit better this time? Remember, kick that booty. Kick that booty. Where those feet land. Good spot to start. Roll the shoulders back. Crush those oranges in the armpits. Three, two. Glide the weights. Glide the weights. Glide them. Clean it up. Drive those hips forward. Heels pop. Hips drive. Weights. Hit the shoulders. Heels pop. Hips, drive. Strength and power. Strength, strength, strength, strength, power. Nice. I like having these heavy lower body exercises between the boxing. Yeah. Good chance to just get that good lower body leg day in. Good chance. Let the heart rate come down. I like strength and cardio. Just that combination. Three, two and one. One weight. You're gonna hit left this time. Left, right, left. Drive left, Left, right, left. Drive left. Take it wide. Toes facing the or slightly out. Hit left, hit left. Nice. We go on three. We on two. Let's go. Hit left, right, left. Drive. You're not alone. Heather from our YouTube community said, man, she loves the combo of heavy strength and cardio boxing. Felt the burn even with those light weights. Yeah, absolutely. We love this combination. It's a fun way to work out. I think this is one that's like, you know, fitness is my playground. This is fun for me. Yeah. This is Mom's playground. Nice work, team. Left, right, left, drive. Last one. Left, right, left, drive. You're out. Nice work. Weights are down. The heavy ones are down. Water's up. We're gonna go boxing circuits. No weights this time, just body weight. We're gonna move a little bit faster. Okay? So no weights. No, wait. You ready? Get them up. Sweet bag. Speak, babe. Little boxer shuffle. Arms are up right here. Circle it around. Come on. Get those shoulders. Nice and fiery. Speed bake, sweet bake for eight, seven. We're gonna turn it into a combo move. In six, five, four, three, two. Take your speed big. This way you go. One, two, three, four. Jab, cross, hook. I did that wrong. Start over. I gotta go fast. Four speed bag. Four, speed bag. One, two, three, four. Jab, cross, hook, upper. There we go. One, two, three, Four. One, two, three, 4. Do it again. One, two, three,4. Hit. One, two, three, fourth. Last time, slow. Two, three, three, four. One, two, three, FOUR. Option, stay here. Option. We speed it up. In three, two. Let's go, let's go. One, two, three thousand four. One, two, three million four. 1, 2, 3, 4. Jab, Cross, Hook, Upper 1, 2, 3, 4. Jab, Cross, Hook, Upper. 1, 2, 3,4. Jab, Cross, Hook, upper. High, 2, 3, 4. Down, 2, 3, 4. High, 2, 3,4. Down, 2, 3,4. Nice. Land those punches. Land those punches. Come on up. Here we go. There we go. 1, 2, 3, 4. Nice work. Nice work. Head, head, cheek, chin. Head, head, cheek, chin. That's what you're thinking about, hitting that other person. Not that any of us do this ever. 1, 2, 3, 4. 1, 2, 3. One more. 1, 2, 3, four. 1, 2, 3, Four. Sweep, egg, four. Sweet bag. Sweet bag. Here we go, here we go. Feet down to your right. Two jabs on the left. Looks like this. Feet down right or jab jab. Feet down, right. Jab, jab. Feet down, right. Jab, jab. Hit right. Two. Option. Stay here. Option. Pick it up. Here we go. Hit, hop. Hit, hop, hop. Hit, hop, hop. Notice that pop in those feet. Hit, up, up. Hit. Hup, hup. Hit, hup, hup. You got it. Nice work. Nice work. Down, high, high. Down high, high. Two more. High, high. Last one. High, high. Jump your rope. Jump your rope. Set yourself up, turning this way. Ready? We're gonna repeat that. Four, speed. Bag. Okay? Jab, cross, hook, upper. We start slow. 1, 2, 3, 4. 1, 2, 3, four. 1, 2, 3, Four. Face, face, chin up. I said it wrong. 1, 2, 3,4. Face, face, cheek, chin. 1, 2, 3, FOUR. Face, face, cheek. Last one, slow. 1, 2, 3rd, FOUR. Slow, slow. Option. Stay here. Option. Pick it up. Pick it up. Go. 1, 2, 3, 4. Hit, 2, 3, 4. 1, 2, 3, four. Hit, 2, 3, four. 1, 2, 3, Four. Jab, cross, hook, upper. 1, 2, 3, FOUR. Jab, cross, 1, hook, upper. 1, two, three, four. Jab, cross, hook, upper. Nice work. Hit, hit, hit, hit. Nice work. Hit, hit, hit, hit. You got it now. You got it now. Yes. You got it. Come on, push. Push. Up, up, up, up. Nice work. Hit, hit. Hit. Two more, two more. Let's go, let's go. Hit, hit, hit, hit. Last one, last one, last one. Hit, hit, hit. Whoo. Here we go. Beat down this way. Two jabs in three, two. Let's go, let's go. Beat down. Jab, jab. Beat down, jab, jab. Beat down, jab, jab. Hit. Down, high, high. Option. Stay here. Option. Pick it up. Hit down, Hop, hop. Hit down, hop, hop. Hit down, hop. Hop it down. Nice. It's like you got a body in the ground. Body up high. Body on the ground. Body up high. Down, up, up, down. Let's go. Come on. You got that rhythm now. Find it stick with it. Down, high, high. Down high, high. Two more. High, high, left one. High, high, jump here. Up. How you feeling, Rach? Good. Got the heart going. All right. Okay, I got another fun one we're gonna do. All right, let's stay facing this way. Here we go. You're gonna get me two jabs, right? Jab, jab, knee, knee, pop, pop, jab, jab. Back, knee, back, knee, pop, pop. Rachel's got your pulse. Pulse, knee, knee, pulse, pulse or pop, pop, knee, knee, pop, pop, boom, boom. Hit, hit. Pop, pop. High, high, back, knee, knee, pop, pop, jab, jab, knee, knee, pivot, pop, pivot, pop, jab, jab, knee, knee, pivot, pop, pivot, pop, jab, jab, knee, knee, pivot, pop, pivot, pop. Last one. Boom, boom. Hup, hup. Bob and weave, bob and weave. Switch sides. It's your last move. Kay. That. Same two jabs, two back knees. Two pivot pops or two pulse squats. Switching sides. In 4, 9, 3. You got it. 2. And walk it over. Walk it over. Here we go. Jab, jab, knee, knee, pop, pop, jab, jab. Back, knee, back, knee. Hit, hit. Jab, jab, knee, knee, pop, pop. Jab, jab, knee, knee, pop, pop. Nice work. Jab, jab, knee, knee, Pivot, pop, pivot, pop. Core stays tight. Come on. Yes. Woo. Last move in this boxing circuit. Knock it out, knock it out. Pop, pop, boom, boom. Knee, knee, pivot, pivot. Two more. Two more. Knee, knee, pivot, pivot. Last one. One. Hit, hit. Pop, pop. Good girl. Grab some water. That's fun, right? It feels good. Fun to test your mental capacity because your brain's so good. I feel like. Yeah. All right, we got one more circuit strength. We're gonna hit the mat for it. Option to grab one or two dumbbells if you want. Okay, we're gonna hit the bat here with me. Frog, pump, glute bridge. That means soles of my feet come to touch. I'm bridging off the outer soles of my feet. Option to place a dumbbell on your hips. 30 seconds. Right here. Down, up. Rachel's got a standard double leg glute bridge. And in three, two. Let's go, let's go. Squeeze at the top. Hold and squeeze. Hold and squeeze. So this frog, pump, glute bridge. I'm hitting a little bit more of my outer glute. My glute mead. Okay, Rachel's got a standard glute bridge. Keeping those heels nice and close to her glutes. To work those glutes, the Farther you walk those heels out, more hamstring, you're going to get squeeze at the top. You got it. Hold and squeeze. Nice work. For 5, 4, 3, 2, and 1. Nice. You can keep that weight there. Rachel's gonna keep it or you can get rid of it. Up to you. I'm gonna single leg, so it doesn't matter which leg. You're gonna give me three single leg glute bridges and a three second hold at the top. Three bridges, three second hold at the top. In three, two. Let's go. Let's go. Go. One, two, three. Hold here. Hold. Three, two, one. Nice work. Hover lift. Two. Last one. Hold. Hold for three, two, one. You got it. Three, two, one. You want to make it harder. You can take those hands overhead if you don't have a weight and you're with me. Come on. Here we go. Three, two, one. Hold, hold, hold, hold. For three, two. You're out. Rest and recover. Back to the frog pump. Back to the frog pump. All right, here we go. I place that weight on my hips again, inner soles of my feet to touch. We lift off in three, two. Let's go. Lift and hover. When I say hover, I mean I never want your glutes hitting the mat because I don't want you coming to rest. I want you keeping constant tension on your glutes the entire 30 seconds of work. Hover squeeze, hover squeeze. Holding at the top. Squeeze that. Hold. Nice squeeze. Awesome job. Hips stay nice and square. That dumbbell's there to remind you that those hips stay square. You can always think of a teacup resting right on your pubic bone. Nice work. Final three, two. You're out. I'm gonna take that weight off. I'm gonna go other leg. Doesn't matter. You can go single leg or double leg. We got three bridges, three second hold at the top. Three bridges, three second hold in three, two. Let's go. Lift. Three, two, one. Hold. Hold for three, two, one. Back to bridge. Bridge. Three, two, one. Hold. Option. Take those arms overhead if you want to make it harder. Nice lift. 3, 2, 1. You'll notice when your hands are down here, you're pushing your hands into the ground. That's helping create stability when your hands are up here. Oh, those glutes got to do all that stabilizing work. All that stabilizing work. It's hard. Three, two, and one. You're out. Nice work. Lower body. Done. All right, how you feeling? You ready to knock it out? Option to add those light weights again. We're going to start up high, box it out, and we're going to take it to the mat for a little bit of core. It's your final push, guys. Do your final push. Grab those weights if you want them again. Weights are totally optional, right? We're gonna go two jabs, two knees. Looks like this. Jab, jab, Knee, knee. Right, left, knee, knee. Right, left, knee, knee. Right, left, knee, knee. Corsairs tight. Yes. Boom. Boom. Hit, hit, cross, cross. Hit, hit, cross, cross. You got it. Hit, hit. Hup, hup. Hit, hit. Hup, hup. Hit, hit, knee. Nice. Core stays nice and tight. Hit, hit. All the lefties are out there are going, why can't I go left, right? You can, you can. Look at that. Up, right, left, knee, knee. Two more. Right, left. You ready to move? You ready to move? Hit, hit, knee, knee. Take a giant step right. We're gonna shuffle. You're gonna shuffle. Left. Two beat downs. Shuffle, shuffle, beat, down. Beat, down, Shuffle, shuffle, beat. Down, beat, down, shuffle, shuffle. Hit, hit. Shuffle, shuffle, hit, hit. Shuffle, shuffle, hit, hit. Come on, come on. Down, down. Light on those toes. Boom, boom, boom. Get you moving in all planes. Hit, hit. Mind and body, keep it busy. Keep it moving. Come on. Down, down. Up, up, down, down. Up, up, down, down. Nice work, Nice work. Down, down. All right, we're gonna move on. We're gonna hit those biceps really good. One more beat. Down each way. Hit, hit. Last one. Hit, hit. Four jump ropes. Four uppercuts. Looks like this. 1, 2, 3, 4. 1, 2, 3, four. 1, 2, 3, Four. 1, 2, 3, FOUR. On that uppercut. You're flexing your bicep, thinking, chin, chin, chin, chin. You're hitting someone in the chin. Chin. Cut, 2, 3, 4. Jump, 2, 3, 4. Cut, 2, 3, four. Jump, 2, 3, four. Constant flex. Four. Those biceps. Jump, 2, 3, Four. Hit, 2, 3. Two more. Two more. Jump, 2, 3,4. Hit, 2, 3, 4. Last jump, 2, 3, 4. And hit, 2, 3, 4. Ready? Ready. Here we go. Jab. Right hook, left. Here we go. Jab, hook. Jab, hook. Jab, hook. Jab, hook. Come on. Jab, hook, Jab. Hit. Head, cheek. Head, cheek. Come on. Boom. Nice. Go, four. Three, two, one. Jump that rope. Jump that rope. Jump that rope. Switching sides in four. Three, two. Let's go. Let's go. Hit, hook. Hit, hook. Hit, hook. This is it for standing. We hit the mat for core. Yes. Come on. Finish strong. Hit, hit. Nice work. Finish nice and strong. Let's go. Right here. Boom. Yes, you can. Final four. Three, two, one. You ready to hit the Matrix. Let's go. I love laying down for the last. Hit the mat. Knee down if you want it, knee down if you want it. Or find that side plank. Find that side plank inside. Knee down if you want it. Pick up the weight, punch it out. Hit down, hit out. Hit down, head out. You got it. Down, up, core. And you're done. Yes, you can. Nice work we had. Mackenzie said she loved all the new moves in this workout, especially love this one right here. The side plank with a punch. This one's for you, Mackenzie. Shout out. If you want to see a shout out, go ahead, comment on our videos. We love to talk to you. To you. Last three, two, one. Take it over. Find a low plank. Find a low plank. Option on your knees, option on your toes. Just body stuff. Okay? Little forward, back, nose over thumb. Back, nose over thumbs back, nose over thumbs back. Go. 10. 9, 8. You got this. 7. Stay with it. 6. 5, 4, 3, 2. Other side, other side. Side plank and punch. Side plank and punch. Set yourself up when you're ready. Grab that weight. Push out, tap down. Push out, tap down. Come on. Yes. You can finish nice and strong. This. And you're on your back for one final move. Let's go. You got this, team. Yes. Stay in it. Right here. Fun workout, Rach. I love it. These guys go so fast. Yeah, they do. Strength. Keep your brain busy. Right? Strength. Cardio, upper body, lower body. Four. Yes. Three. Finish two and one if you want. Find that other weight. Find that other weight. You got two dead bugs. Rachel's gonna stay with dead bug. I roll up, do two punches. Two dead bugs. Two punches. Opposite arm, opposite leg up. Opposite arm, opposite leg. Roll up. Boom, boom. Roll back, opposite arm, opposite leg, Opposite arm, opposite leg. Roll up. Hit, hit, roll back. Totally optional for the roll up. You can stay with this dead bug for the finish. Roll up. Hit, hit. Come on. You got this. Whoo. Finish strong, team. Finish strong. Let's go. Boom, boom. Come on. Knock it out. Right here. So close to that end line. Whoo. 10 more seconds. 10 more seconds. Yes. You can finish strong. Last five. Four, three, two, and you're out of here. Whoa. There you go. Holy bananas. Shoulders are feeling it. Oh, yeah. Let's just go right into a reverse tabletop. Feet are flat on the floor, fingertips face the butt. Butt. Just lift off. Open the shoulders, open the chest. Let the neck hang heavy. You just work so hard. Way to go, team. So stinking proud of you. Hold it here for three, two. Take it down. Sit down now. Let's go ahead and Wrap your arms around. Round out through that spine. That should feel really good. Really, really good. Really proud of you guys. We're gonna go back into our side and you're just gonna go into a side lying quad stretch for those legs. Lot of lower body today. Pulling the heel towards the glute right here. Thanks for choosing to sweat with us. We always appreciate it. All right, if you want more workouts, make sure you hit subscribe to our YouTube channel so you get notified when we drop new workouts. We try and drop about two a week or sometimes we go live. Nice work. Kick it out. Up and over. Same thing. Other side, same thing. Other side. Nice little sideline quad stretch. All about the lying stretches after a good work workout like that, right? Awesome job, you guys. So stinking proud. Nice work. Open up those quads. Nice. Bring yourself up to a seated position. Go ahead, find a nice butterfly stretch. Take opposite hand or right hand to left shoe or left hand to right shoe. Now round out. Tuck the chin and then sit forward. Spread the chest apart. Drop those knees down towards the mat. Awesome work. Thank you so much for choosing to sweat with us. I hope you love this workout and come back for another workout@nourishmovelove.com have a great day. Thanks so much for knocking out that workout with me. If you loved it, hit subscribe to our YouTube channel and we have another one just like it queued up for you right here. Otherwise, if you love these at home workouts, you gotta check out our free two week program at home in this playlist right here. Have a great day.