35-Minute TOTAL BODY HIIT Workout with Weights (HIITStrong 35, Day 10)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 35 minute full body fire workout. We're just gonna call it what it is. I'm scared to start this workout because it is a five out of five on the holy banana scale. That's what it is. But you got Rachel here and she's gonna give you options so you can take it at your pace. You can stick with me and get real fiery. You can stick with Rachel. It's also gonna be really fiery. But she's gonna give you options for how to scale it and modify it. Okay. You're gonna make it as hard as you make it. Based on the dumbbells that you choose, we have anywhere from 20 pound down. Okay? Pick a dumbbell that works for you. That's all you're going to need. It looks like this. You have nine exercises, full body exercises, hitting every muscle in your body. 40 seconds of work, 20 seconds of rest. You're going to repeat it times two. That's it. And then we go into a four minute amramp. As many rounds as possible. I'm going to give you four exercises and you're going to crank through them. But let's focus on the first half of the workout. That is nine exercises, two times through. Ok, nine exercises, two times through. Before we get there, let's get ourselves warmed up with a good body weight. Warm up before we start the right. Okay, big inhale, reach up nice and tall. Big exhale, baby. Back bend. Pull those elbows down. Nice. Reach it up again. And now take it to a hinge position. Hinge forward. Reach those fingertips far, far away. Push those hips back towards the wall behind you. Standing on your right leg, you take that left foot and just step it behind you. Hold here. Create length from fingertip to tailbone. Option A, stay here. Option B, maybe you can float. Or lift that back left leg and just reach into what we call Warrior 3. Finding balance and stability on that standing leg. Holy bananas. Push. 2, 1. Step back. Find a lunge position. Tuck that pelvis underneath your ribcage. Let's go. Down, up, down, up. Pretend you got weights right here. Now push them. Inhale, Exhale. Inhale, Exhale. It's what we call a lunge thruster. It's gonna burn. We're gonna do these today. Go 4. Nice work. Go. 3. Awesome job. Go. 2 and 1. Take it all the way down. Give me a forward fold. Stretch through that front hamstring. Stretch it out, stretch it out. Bring your feet to meet each Other. Bend the knees. Roll up one bird, way at a time. Same thing. Other side. Reach the hands up overhead. Hinge forward. Reach the fingertips out. Standing on the left leg, step that right leg back. Hold here. Create length from fingertip to tailbone. Option A. Stay here. Option B. Float that right leg. Find stability imbalance through that left leg. Keep those hips square the ground. Reach, reach. Fingertips to heel. Hold it here for three. 2. Step back. Find that lunge. Let's do it. Down, up. Dropping that back knee to the ground. Option at those dumbbells. Right here. Push. Inhale. Exhale. Inhale. Exhale. Split lunge. Thruster. Push. Nice work. We're gonna go through those moves you're gonna do today. Get you warm for three. Awesome job. 2 and 1. Take a nice forward fold stretch through that front hamstring. That should feel really good. Plant your hands. Let's take it down. Come down to a nice tabletop position. From here, step your right foot outside your right hand. Nice work. Right here. Just take some shoulder sweeps. Tuck that back. Left toe under. And sweep. Sweep back, sweep forward. Sweep back, sweep forward. Gaze is going to follow. Fingertips opening the hips. Warming up the shoulder. Nice work. Sweep back, sweep forward. Two more right here. Sweep back, sweep forward. Last one. Sweep back, sweep forward. Plant the hands. Step back. Find a high plank option. Knees or toes. Shoulders are stacked over wrists. Core is nice and tight. Pull the toes up towards the heels of your hands. Hold it here. You're gonna give me two push ups from the knees or toes. Let's do it. Down, up, down, up. Push up and back down. Dog, pedal it out. Pedal, pedal. Take a couple knee drops. Down, dog. Drop the knees. Lift them up. Drop the knees. Lift up. Two more. Drop the knees. Lift up. Last one. Drop the knees all the way down into tabletop. Step that left foot outside the left hand. Tuck that back. Right toe under. Same thing. Shoulder sweeps right here. Squeeze it and bring it back around. Opening those hips. Opening those shoulders and chest muscles. Right? Nice. Awesome job. Sweep back to center. You got it. Big sweep. Two more. Two more. Right here. Big sweep. Nice work. Last one. Big sweep. Back to center. Step back. Find that high plank. Hold it here. Hold it here. Come on, Tighten it up. And two push ups. Let's go. Down, up, down, up. Slow burpees. Step the right foot, then the left foot. Stand up, Take it down. Plant. Step back. Lead with the left foot. Let's go left, then right. Stand up. Take it down. Step back. Step back. Lead with the right. Right and left. Stand up. Last one. Right here. Step back, step back. Step in on the left, the right. Stand up. Let's jack it out. Let's go jacket. Jacket option. Jacks or taps. Right here. Spray. Just got the taps. Low impact. Jacks right here. Nice work. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Get those feet under those hips. Let's squat it out. Down and up. Drive through the heels. Down, up, down, up. It's gonna be your base move right here. Come back to squats. Knees. Drive out over that middle toe or out towards those pinky toes. Nice. Push them out. You got it. Down, up. Right here. Go. Four, three. Awesome job. Give me two and one. Let's go for the high knees. High knees, high knees. Get them up, get them up, get them up. Right here. High knees. Maybe you can move laterally. Travel side, side, side, side, side, side. Nice work. Option. Add that lateral movement. You're not feeling it today. Stick with Rachel. Right here. Nice. Go. 4, 3, 2, 1. Let's go. Heels to the butt. Kick them up. Kick up. Push those hands overhead. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. You warm, Rachel? Warm. Whoo. Grab some water. Full body fire. 40 seconds of work. 20 seconds rest. Nine moves. We're starting out of the gates. Just spicy. I'm gonna try and start with my 20s. We'll see how far I make it, okay? Deadlift, clean, squat. I know what a way to start a workout. K feet are gonna be parallel right here. I'm gonna do one deadlift. Power the dumbbells up. Clean, squat. So Rachel's gonna go deadlift right here to a squat, okay? She's gonna give you one deadlift, one squat. If you're with me, you're gonna go deadlift. Power the weights to the shoulders in squat. One deadlift, one squat. Okay? Hips back on the deadlift. Drive. Stand tall to get those weights up. Hip drive the weights up and a squat. One deadlift, one squat. You can front rack them or follow Rachel. It's 40 seconds of work. I'll explain your next move on that 22nd break so I can breathe. Whoo. Starting on the lower body. Then we'll hit the upper body. We're gonna hit it all today, you guys. A full body fire. You were made to do hard things, so let's do it. 40 seconds to work. One deadlift, one squat. We go there in three, two. Let's go. Deadlift. Clean them up and squat. Nice. You can stick with me or stick with Rachel. My big tendency here on that squat is to crank my neck up towards the ceiling. Trying to keep a nice neutral neck, right Gaze right in front of me, looking straight at you. Not cranking on that neck to stand me up. Those legs are what's going to stand me up. Nice work. Let's talk about the legs. Hips back. Working the hamstrings and the glutes. Hips down. Working the glutes and the quads. Back side of the body. Front side of the body. Nice work, you guys. Keep powering through it right here. You're in the final. 5, 4, 3, 2, and 1. Nice work. You're gonna drop down to 1, dumbbell. It's gonna come into your right hand. Two back rows, hinge over, right arm inside that right leg. Row, row, one snatch. Two back rows, one snatch. Two back rows,. One snatch. You ready? We go in three, two. Let's go. Let's go. Row, rows, where you go. Heavy snatch. Heels pop off the ground. Row, row. Power it up. You got it. Hinge right here. Back, core and shoulders and back. Right there. Nice work. It's all working together. Row, row. We'll hit the left side of the body second time through. Lower that dumbbell with some control. Nice pull from the elbow, not from the wrist. On that row, right to where elbow meets rib cage. Big powerful movement right here. Powerful upper body moves. These are big, complex full body moves for five, four, three, two, and one. Whoo. Nice work. All right, half kneeling. It's gonna get tricky. I'm gonna go down to 1.15pounder. Dumbo's gonna start my right hand. Come to a low squat. Step the left leg back. Arnold press. Okay, that knee drops the mat. Switch it out right here. Arnold press. So hold that low squat. Never stand up. Let's find it, Dumbbell. Right hand. Three, two, let's go. Right knee down to the mat. Arnold press. Come into a low squat. Switch the weight. Left knee down to mat. Arnold press. Come into a low squat. Switch it out. Arnold press. Nice. Come into that little squat. Step back. Arnold press. You got it, you guys. Nice. That back knee hits the mat. Find stability through the core, press overhead. Nice work. Nice little shoulder rotation. Shoulders and legs right here. Come on, you got it. Fun full body moves. That's what today is all about. Whoo. Nice work, you guys. Come on. Five seconds right here to go for five, four, three, two, and one. We're gonna bring the fire. Whoo. We're gonna bring fire. This is what I told Rachel, the move I was most scared of. Right leg forward, left leg back. Front. Rack up. Lunge. Thruster down. Up Right leg stays forward, left leg stays back. You can keep the dumbbells down or front rack. And we go in three, two. Let's go. Lunge Thruster. Inhale, Exhale. Inhale, exhale. It's spicy. You guys, right here, this move, you can always keep them down. Can always keep the dumbbells right here. It's a good option, too. You choose. You choose. Halfway. Let's do it, team. We're in it together. Life can get real heavy sometimes. Not gonna lie, it's been a week for me, you guys. But this right here reminds me how strong I am. Come on. Nice. This nice day of 26. 3 through 4. Love those verses. Let's go. 3, 2, 1. Holy bananas, there it is. Take your dumbbells, separate them. Get your other side out of the way. We're gonna do a lateral plank walk with a push up. Looks like this. Walk over to one dumbbell, Give me a push up. Hands stay inside the dumbbells. Drop to your knees or toes when you need to. Are we ready? Let's walk to our right in three, two. Let's go. Lateral plank walk, push up. Come on. Lateral plank walk, push up. Whoo. One. Walk. One, push up. Drop to your knees when you need to. Add an incline if you want to for push ups. You decide. It's your workout. Come on, do your best. Forget the rest. This is endurance right here. This is endurance training. Whoo. One rep at a time. When I'm tired, I gotta check that ego at the door. And stick to form. Let's go. Come on. Yes, you can. Right here. What would it look like if I said 5, 4, 3, 2, and 1? Whoo. Bring it up. Dumbbells are gonna stay right here. Rachel's gonna give you a modification. I'm going tap the dumbbell center, tap center, tap center, tap center. It's what we call the ponytail whip. Rachel's got opposite toe, opposite hand reach. You ready? Let's do it. Three, two. Let's go. Let's go. Tap center, squat, tap center. Nice work. Come on. Moving in all planes today. Right here. Agility, strength, power. This is one way to finish a week of workouts from our HIIT Strong 35 program. This is high intensity strength training. Yes, you can. Yes, you can. Come on, let's go. Right here. You're working for that 22nd break. What would it look like if I said 10, 9? You got this. Come on. Keep fighting. Every rep. 5, 4, 3, 2, 1. Whoo. Gotta fight for it Every rep, every rep. Three bicep curls One, two, three. Hold, halfway, squat, tap. I want the back of my hands. Tap my thighs. Okay? Pick them up. Let's go. 3, 2. Let's go, let's go. 1, 2, 3. Hold, halfway, squat, tap, up, all the way down. 1, 2, 3. Hold, halfway, squat, tap, up, all the way down. 1. 2. Catch your breath right here. 3. Nice work. We got two moves of strength to catch our breath before we go. Purify our finisher. Come on, come on. Three. Hold, halfway. Ten seconds, team. Let's go, guys. Two, three. Hold, halfway, tap. Give me one more curl. Down, up. You're out. Take your backside. Take to your backside. I go 20 pound here. Glute bridge. Glute bridge. Here we go. Dumbbell. Holding it vertically, lift the hips. Tap this elbow down to the ground. Overhead pull. Hold the glute brakes the entire time. We go in three. Lift your hips. Two, one. Tap the elbow. Lift up. Dumbbell. Pull over. Lift up. Just staying on that same side. We'll do the other side next time. It is one elbow tap here. Goal. Posting that elbow 90 degrees. Nice. The focus. As I tap that elbow, can I keep the opposing hip even? Keep those hips even. And that glute bridge. Hold them high. One tap, one pullover. Like I said. This is your chance right here. Go heavy. Catch your breath. Catch your breath because what's coming is fire. Elbow tap. Chest, shoulders, back, chest. Right there. Chest, shoulders. Glutes are just working. Steady. You got it. Come on. Three, two, one. You're up. Ready? Let's move. It's move nine. And it is three. High knees option. Move laterally. That's what I'm going to do. One, Burpee. One, two, three. Burpee. One, two, Three. We're gonna push left, push left in three, two. Let's go, let's go. 1, 2, 3, Burpee. 1, 2, 3, burpee. Come on. This is it. 1, 2, 3. 40 seconds. 40 seconds. 1, 2, 3. Rachel staying in place. I'm adding that lateral movement. Training all planes. Whoo. Come on, come on. You're an athlete today. Yes, you are. Yes, you are. Let's go, team. Come on. Come on. What would it look If I said 10, 9, 8, 7, 6. You got this. Stay with me. 4, 3, 2. One more burpee. Whoo. Holy bananas. Hands on knees. One minute. Rest, recovery. Just breathe, then take a knee. You can do it again. Just once more, though. One more time. That's it. Switching sides as needed. Like I said, gonna give you a five out of five here on the banana scene. This is how we finish a week of workouts. Right here, team, we're in it together. It's tough, so are you. Okay, One down. Now you know your moves. Do it better the second time. Adjust your weights as you need to. Right, one more time through. Catch your breath. Plant some water. All right, here we go. Get off that mat. Get ready to party. Right here. This is the stuff I love. Right here. I like strength training, so I can push my limits. This is a push your limits workout, okay? I'm giving you ample time to recover so you can crush this next round. One deadlift, one clean squat. Rachel's got the no clean. Pick your dumbbells up. Roll the shoulders down and back. We go in three, two. Let's go. One. Deadlift, clean squat. Come on. Nine moves. One more time through. Deadlift, clean, squat. You only got to do each move twice. Make it happen. Right here. Got these £20. Getting after it, you guys. We're in it together. We build strength together. We get stronger, we improve power. We improve speed, endurance, range of motion. We're always working to get better. Right here. Come on. Got it. You got it. Come on. Yes, you can. 10 seconds. 10 seconds. These first couple moves are hard. Let's go. Get through it. 5, 4, 3, 2 and 1. One dumbbell. One dumbbell. Left hand, left hand, two rows, left hand inside the left leg. Row, row, snatch. Two rows, one snatch. Big, powerful upper body move. You ready, Rach? Let's go. Let's go. Grab your dumbbell. We go in three, two. Let's go, let's go. Row, row, big snatch. Come on, come on. Row, row, big snatch. Right here. You got it. One rep at a time. It's all time to intervals, guys. You choose your weight, you choose your pace. Come on. Yes, you can. Right here. Get excited about what your body can do. Right here. So strong. Just think about my son riding his bike last night for the first time. Four years old, without training wheels. How proud he was of himself when he got it done. That's how you're gonna feel after you finish this workout. Let's go. 5, 4, 3, 2 and 1. Put your name on it. Make yourself proud. Dropping down. 15. Arnold Press. Low squat hold. Step your knee back to the mat. One, Arnold press, start. Dumbbell left hand. Dumbbell left hand. You got five seconds. Hold it here. Find that little squat. We go in three, two, step. That left me back. Left me back. Arnold, press. Switch. On the fly. Right here. Step back. Arnold, press. Hold that little squat. Switch it again. This is all your pace. Your tempo. Right here. Hello. Core stability right here. Come on. Like that. Fire. Shoulder strength. You got a big, complex full body move. That is what we are doing today. Come on, Come on. Love training this way. At least once a week. Big full body, complex moves. Show yourself what you're made of. 10 seconds. 10 seconds. Yes, you can. Go. 5, 4, 3, 2, and 1. Whoo. Here we go. Split lunge Thruster. Left leg forward, left leg forward. Right leg back. Hardest move for me right here. I don't know what it is. Crushes me. That's why you love it, right? Left leg forward, right leg back. Don't rack them. Lunge Thruster in three, two. Come on. That's why you're here. Sometimes you're just not gonna show up and do the moves you don't love, right? But they work. Split lunges. So stinking good. Don't let that front knee track in. Keep that front knee out. Come on. Power push right here. It's 40 seconds. That's it. Wrap your mind around it. Do it. Let's go, team. Halfway inhale. Exhale. Each exhale. A chance to push those weights overhead. 10 seconds. Let's go. Right here. Push it. 5, 4, 3, 2, 1. Fighting for every rep. Woo. Set them up. Set them up. One plank. Walk. One, push up. This is when my heart rate's high. Push ups are the hardest, okay? Drop the knees if you need to catch the breath. Hold a nice, strong plank. Let's go, guys. Set it up. Walk left. In three, two. Let's go. This is the real deal right here. Rachel and I are right with you cranking out every rep. This is hard, really hard stuff. Come on. So strong. That's what you are right now. Right now. Come on. Think about all those hard things you've done in your life. I bet you've done some pretty stinking hard things, right? This makes you physically tough and mentally tough right here. We are building strong, resilient women. 10 seconds. Yes, you can. Right here. Finish it. 5, 4, 3, 2, 1. More pushup. Nice work. 180s. 180 squat pop. Rachel's got opposite toe taps. Crushing it. You guys, right here. Move six and nine. Move six or nine, come on. 180s if you're with me. Squat taps if you're with Rachel. We go in three, two. Let's go. Let's go. Come on. Up. Come on. Yes, you can. Yes, you can. Your pace. Do what you got to do to get through. 40 seconds. This move right here. Come on. If you can push yourself, push yourself. How can you make it harder? Can you get lower? Can you explode up? Come on. Yes, you can. Halfway. Halfway. Work for it. Let's go. We're on the strength. Two moves of strength after this. 10 seconds. 10, 9. You are so stinking awesome. Finish. 5, 4, 3, 2, 1. Whoo. Holy bananas. It's not going to come easy, guys. It's tough. Three bicep curls. Hold halfway. Squat. Back of the hands. Tap the legs. Nice. Good. Squat. Three. Pick them up. Two. Let's go. One, two, three. Hold it halfway. Squat. Tap up. All the way down. 1. Catch your breath. 2. 3. Hold halfway. Sometimes I wonder who wrote these workouts. Rachel. I'm gonna start saying Rachel, write them. Oh, no, you guys can blame her. No, I like it when you give me the credit for the extra rest, not when you give me the credit for the hard workout. Rachel keeps me loving on how to do. She's like, do I think we might need more rest than that? Like, are you sure? And then I'm doing the workout. I'm like, oh, heck, yes. We need more rest. Come on. Five, four, three, two. One. More squat out. Down to the ground. Down to the ground. Go heavy. Glute bridge, hold. Glute bridge, hold. Tap the opposite elbow. Dumbbell pullover. Hold that dumbbell right there vertically on the handle. Lift your hips up in 3, 2. Let's go. Lift them up. Tap the elbow overhead. Pull your good rach right here. Tap the elbow overhead. Pull. The trick here is keeping those hips square and stable the entire time. I know. We're focusing on upper body. Right here. We're hitting chest, shoulders back. That lower body, it's got to work. All those small stabilizing muscles that support. Support those hips, those glutes, they're working right here. That's what makes it a compound exercise. Working multiple muscle groups at the same time. Come on. Yes, you can. One rep at a time. Let's go. Let's do it. Finish it right here. You got three, two, and one. Nice work. You ready? Three high knees, one burpee. This is it. This is it. Then you get a one minute rest while you can. Play in your and wrap. Let's go, team. Finish right here. Three high knees. I'm gonna go to my right first. Three high knees, one burpee. Say, yes, I can. Let's go. Yeah. Let's go. Three, two, go. One, two, three. Hit the deck. One, two, three. Come on. Yes, you can. Right here. You gotta buy in. You gotta buy in. Gotta tell yourself how strong you are. Come on. You showed up. What's your why? Why are you here today? You want to get stronger, faster? You want to create good bone density so you avoid injury. Maybe you just want to keep up with your kids. Maybe you're running a 5K. Come on, we all got goals. What's your goal? Why are you here? Find it for 10 more seconds and push. Yes you can. Right here. 5, 4, 3, 3, 2, 1. Woo. Holy bananas. It's fire. Guys, it's full body fire. Grab some water. One minute rest, then we go amramp. Grab some water. Breathe it out. Catch your breath. Okay, you guys, this is what I'm going to. Four minute amramp. I'm gonna give you four exercises. You're gonna do five reps per exercise. I'll walk you through it. And then you're gonna do as many rounds of those four exercises as possible in four minutes. You can stick with me, you can stick with Rachel, or go at your own pace. It's pushing yourself to your all out max for four minutes. Okay, here's your moves. I'm gonna show you without dumbbells because I don't think I can show you with them that same thing. One deadlift, one deadlift, one clean squat. Rachel's just gonna do the deadlift and squat. Okay, so one deadlift, one clean squat. You're gonna give me five of those. Five deadlift, clean squat. And then you go five row to snatch. That's one row to snatch, that's two. It's just one row, one snatch. Just do one arm, so your right or your left. And then you'll do the next arm the next time through. So you're just sticking on one side of the body. From there you're gonna go right into five split squat, thrusters down. One, two, same thing. Just gonna do one side of the body. You'll do the other side the next time through. Okay, you're gonna do five of those and you're gonna do five high knees with a burpee. And you're gonna add a push up to your burpee if you can. Each burpee counts as one. You're gonna do five total. So high knees burpee, that's one high knees burpee, that's two. Five deadlift clean squats, five row and snatch, five split lunge thrusters, five high knee burpees. That's it. Four minutes of work. Let's go. Let's finish. Let's finish it. I'm here for it. Let's finish it. Tighten your ponytails. Get yourself psyched up. You can do anything for four minutes. It's gonna stink. But guess what? You're here. And you're gonna do it. We're gonna do it with you. Because we're in it together, team. We are in it together, team. One deadlift, one clean squat. We go five of them. You ready? Let's go. Four minutes. Start in three, two. Let's go, let's go. One deadlift, one clean squat. Going a little bit lighter for this. Gonna finish strong. 2. Come on. Your pace, your tempo. Keep that nice, neutral spine gaze in front of you. 3. You don't have to. As fast as you can. 4. It's up to you. You get a push. Choose your push pace. That's five. From there, I go right into a row snatch. I can go twenties. I can go twenties. Got it? Here we go. Right hand row and snatch. That's one. Row and snatch. That's two. Row and snatch. Three. Rachel, I are gonna move at different paces. You count your reps. That's four. That's five. Split lunge thrusters. I'm back to my 15s. I'm gonna go right leg back since I did right arm. Here we go. 1, 2, 3, 4, 5. Drop those dumbbells, honey. Burpees. Let's go. Add the push up. One, Two. Come on, come on. Count your reps. Push your pace. Can you add that push up? 3. Controlled power. Four, five clean squats. Let's go. 20s. Come on, guys. Two minutes and 30 seconds. That's where we're at. One, two. Come on. Yes, you can. Yes, you can. Three. Two. Amramps are tough. So are you. Five. Come on. Row. Snatch. One. These are all moves you've done before. How can you do them better? It's only five for each side. Make them count. Right here. Whoo. Fire. Let's go. Lunge Thruster. Because we love it. All. You're here. It's heavy breathing. I am fighting for each rep alongside you. Let's go, burpees. Each one counts as one. Come on, come on. Yes, you can. We called it full body fire for a reason. That's three. That's four. Five. Four. Let's go. Five. Come on. What would it look like if I said one more minute? Come on, one more minute. How far can you get now? What you're thinking? Hopefully not back to the burpees. That's what I'm thinking. I actually really like burpees. Come on. Right here. Bring out that inner athlete, guys. Right here. Yes, you can fight for each Rep fight. For each rep, I'm going to alternate arms since I know it's my last time. One row, one snatch. I'll do six of them. Two, three. Come on, you're in the final. 35. Six. Alternate my lunge thrusters. Do six of them, too. Come on. 15 seconds. One, two, three. Finish it right here. Come on. Five, four, three, two. Dumbbells down. Drop them. Hands on knees. That's what I say. I'm dying. You died. Yeah. Bring it back. Way to go, Rachel. Good job, Lynn. High fives at home. You guys are so stinking strong. That's how we do hit strong. 35. High intensity strength. I'm so proud of you. Let's stretch. Come down to your butt because I don't know what else I can manage to do. Full Body Fire lived up to its name. Yes. Full Body Fire. Foreign. Let's go for the hamstring stretch, the glute stretch. We'll go for some lion stretches first. Let's do some shoulder rolls. Ready? Big. Inhale, reach out. Exhale, Inhale. Pull the shoulders up to your ears. Exhale, roll them down. Inhale, pull them up. Exhale, roll them down. One more. Inhale, roll them up. Exhale, roll them down. You guys, you work for this. Yes, you did. Take that right leg. Just cross it and pull it up and over. Nice little good stretch right there. I am so stinking proud of you. That is a hard workout and you crushed it. And best news is, if you didn't feel like you crushed it, you can come back and continue to get better at it. I know I got things to improve on. And that workout. Take the elbow, hook it outside the knee. Nice little spinal rotation, right? Still working on those clean squats. I like to crank that neck. Keep that nice neutral spine. We're all working to get better at something, right? Whatever that is for you, that's good. I always say it is so good to have progress goals versus aesthetic goals. Okay, so I have progress goals. Not to crank my neck, go up in weights, do the push ups for my toes the next time I tackle this, right? Those are progress goals. We should set those. Those are what keep you accountable and keep you coming back for more. Not that I want to fit into my jeans better. None of that stuff. Progress goals. I want to get stronger. How? I want to lift heavier weights. I want to go from 15s to 20s. That's a good goal. Nice work. Let's flip it up and over. Let's go, actually. Let's go. We're going to down to our back. Have it. Done some good back stretches. Thanks, Rach. Feel good about your heart rate. Take it to your back. Right here. Send the left leg long. Right leg comes up. Flex the foot, point the toe. Flex the foot, point the toe. Doesn't that just feel so good? Surprising how good dorsiflexion plantar flexion feels. Nice option to hold that pointed toe. Crawl up the leg, Take a nice stretch. Can you pull that knee just a little bit closer to your face? Awesome job. From here, you're gonna pull right ankle across left knee, and you're gonna thread the needle. Nice little figure four here. For that outer glute again, I'm thinking about pushing my ankle into the knee. It's a counter stretch. Pushing the ankle into the knee, opening up. This outer glute should feel really good. Nice. Let both legs fall over to the left. Take a nice little spinal rotation. Awesome job. Awesome job. Bring it back to center. Send it long. Same thing. Bring that left leg up. Point the toe, flex the foot, Point the toe, flex the foot. One more. Point the toe, flex the foot option. Hold the point option. Climb up the leg. Nice little stretch right here. Awesome job. Pulled a little bit closer towards your face. Guide that right ankle across the left knee. Thread the needle. Nice mobility. To come back to right here. This Thread the needle. Continually working on increasing this hip right here, this hip flexor, this hip stretch. Awesome job. Hold it here for 3, 2, 1. We're gonna bring it up to a 90, 90, so you can continue to feel that. Okay, so I'm gonna find a 90, 90. Front shin, parallel, back leg, parallel. Create distance right here. Create some space. Tendency is to want to go here. Frame the foot midline, go over the middle of my shin, and just hinge forward. Hinge forward. A great hip mobility. I'm pushing this knee into the mat, and I'm pushing this knee into the mat. Push. Push those knees into the mat. Push for three, two, one. Awesome job. Switch it out. Other side. Right here. 90, 90. Create some space. Keep it parallel. Frame it and go right over. Split that shin right in. In half. Push this knee into the ground. Push this knee into the ground. Push, push. There you go. Awesome job. So proud of you guys. Full body fire is what we're calling it. Five out of five on the spicy banana scale. Way to go. Holy bananas is what we say when it gets really tough. If you like this workout, you gotta drop a subscribe to our YouTube channel and come back for more. Hit strong 35 workouts. We got a full two week program for you. All written out new workout videos every day. You're gonna love it. Awesome, awesome job. Bring it back to center. Let's butterfly those feet. Butterfly them right here. Roll the shoulders down and back. Awesome job. Slightly hinge forward. Hinge, hinge, hinge. Stretch it out nice. And now you're going to roll it all the way onto your belly. One final stretch because we love it. Come to a prone position. Take those hands behind your back. Big inhale. As you exhale, lift up off the mat. Stretch chest expansion from the prone position. Because it feels so good to open up the front side of our body. Hold it here. Hold for 3, 2, 1. Push yourself back up because we love push ups. Awesome job. So proud of you. Nice job, Rach. Awesome job. NML team high fives at home. Come back for more workouts@nourishmovelove.com find our full hit strong 35 program linked below this video. Hope you loved it and we hope you come back for more. Have a great day.