40-Minute Athletic High Intensity Workout (Strength + Agility Workout with Modifications)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your full body athletic workout pairing dumbbell strength training with bodyweight agility. We have the awesome Rachel with us. She is gonna be your low impact leader. So if you want modifications, follow along with Rachel. You guys, this workout is all about bringing out your inner athlete. I know we have a lot of former athletes. We have moms who want to feel like athletes again. We have people who were never athletes. But guess what? You're going to do your best and forget the rest, okay? This workout is going to keep your mind and your body busy training in all planes. One of my personal favorite ways to work out. And I'm so stinking excited to do it with you. So let's get ourselves started. This is what the workout is going to look like. You have four circuits. Lower body, upper body, total body, and an agility burnout. You got about three to four exercises per circuit. You do it for 40 seconds of work, 20 seconds of rest, repeat it times two, move on, close it out. All you need are a set of dumbbells, a sweat towel, and going to add a bench or a step for the circuit number three, Rachel's going to show you how to do it from the ground. If you got a chair or a step, you can certainly add it. And that's it. You ready to get started? All right, let's get ourselves warmed up. We're going to do some fun agility warm up exercises. You got about seven to eight moves. You've probably never done them before, and now you get to do them. And that's how we're going to warm up. Okay? So we're going to get started with a good warmup using just your body weight. Feet are shoulder width distance apart. You ready to do this thing? Big inhale. Reach up nice and tall. Baby back bend. Pull those elbows down. Reach tall. Forward fold. Reach for the toes. If you're capable, drop the hips. Elbows push in. Whoo. There we go. Warming up. Elbows push into the knees. Go ahead, take a couple squat wobbles or squat prize. Side to side. Nice work. Gotta engage that core. You deactivate it, you fall over. All right, here we go. Right arm down, Left arm up. Big open gaze follows fingertips. Roll out the wrist. Switch it out. Set it down. Other side. Nice. Roll up the wrist. Awesome. Set it down right here. Both hands plant on the ground. Hips go high. Shake out the legs. Bend on the knees. Roll up one vertebrae at a time. Two big shoulder rolls. When you get to the Top, roll out. Roll it out. Two squats, one hip open. Looks like this. Squat, squat. Right hip. Up and over a chair. Squat. Now we're gonna do the left leg, left leg up and over a chair. Squat, squat. Right leg up and over a chair. Open those hips. Up, down, down. Big leg sweep. You're opening up those hips. Big range of motion. Think if you got a big stool in front of you, you're gonna get your leg up and over it. Squat. Nice work. Up and over, down, hook down. Drive through those heels as you stand tall. Chest up, eyes up. You can do everything we're going to do today with the body weight option. Add those dumbbells. Big up and over. One more each way. Down, up, down. Right here. Nice. Right here. You're gonna step back to a lunge. Right leg forward, left leg goes back. Big lunge sweep. Come up. Four high knees. One, two, three, four. Switch it out. Other side, Lunge. Big sweep. Come up. 1, 2, 3, 4. Other side. Step back. Lunge. Drop that back into the ground. Arms overhead. 1, 2, 3, 4. Switch it out. Other side, Big sweep. Bring it up. 1, 2, 3, 4. Nice big lunge sweep. Bring it up. 1, 2,. 3, 4. One more each way. Four high knees. Here we go. 1, 2, 3, four. You got it. Big lunge sweep. Last one with the high knees. 1, 2, 3, 4. Now take it nice and wide. Toes are still facing me or slightly turned out. Hit. Side, side, Big leg sweep. Again. Side, side, Big leg sweep. Side, side. Challenge that core. Challenge that bounce. Woo. We're getting into it today, you guys. I am going to make you move, and I'm going to challenge you to move in ways you've never moved before. But that's why you're here. You're ready for the challenge. I know you are. You are up for it. Open up those inner thighs. Open up those hips. Big sweep. Side, side. Big sweep. Nice. Side, side. Feels good to move like an athlete, doesn't it? Being an athlete at home? One more each way. Side, side. Up and over. Nice. Plant the hands on the ground. Step back. Find a nice high plank position. Find that plank position. Hold it here. Step your right foot outside your right hand. Easy twist. Nice. Ready? We're going to really challenge you. Replant the hand now. You're going to release the hands. Transfer the weight, step back into a CAC squat. Oh, my Lanta. Replant the hands. Let's try it again. So I'm here. Nice wide runners. Lunge. Push off. Toes, pop off. Shift the weight. Getting really deep. Opening up those hips. Now, if your range of motion isn't that great, you can always keep it a little bit higher. Bring it back to center. Nice little lunge. Sit it back. One more. This side. Oh, my Lanta. Right? Such a good hip opener. It's gonna get spicy for these legs today. We gotta warm them up. Step it back. Other side. Right here. Left foot outside. Left hand. Easy twist. Dropping that right hip to the ground. Right here. You ready? Release the hands. Pivot back. Cossack squat. Oh, good hip mobility, range of motion. Hold here. Shift the weight back. Nice. Front toes are facing you as I shift back. Back, toes face this wall right there. Open the hips up front. Toes face you back. Toes face here. Sitting nice and deep. Toes pop up towards the ceiling. You're gonna give me one more. Those hips are feeling nice and open. Feels really good. Back to center. Step back. Find a high plank. You're gonna give me a push up and lower all the way down to your belly. Extend your arms. Long, big extension. Create length. Replant the hands. Tuck the toes. Push up. Nice. Lower down to the chest. Big reach. Create some big length and extension through the body. Replant the hands. Push up. Nice work. Lower all the way down. Big reach. Replant the hand. Two more right here. Warming up that chest. The core, shoulders. Big reach away from the body. Nice. You can always add an incline to all of our plank and push up exercises. Bring that ground a little bit closer to you. Big push out. Nice. Right? Here you go. Up and back. Down Dog. Pedal it out, pedal it out. Right here. Ready? Down Dog, drop the knees to the mat. Down Dog, drop the knees to the mat. Down Dog, drop the knees to the mat. This is Down Dog Bear. We're going to add in some down dog bears. Today we are preparing your body for the movements you are going to do today. It's gonna be fun. One more Down Dog and Bear. You ready? One minute agility move. It looks like this. Those climbers, that right foot outsidewards hand. I'm going to do three of them. So I go one, two, three and hold. Push back to that CAC squat. Nice hip mobility. Replant the hands. One, two, three and hold. Push back that Cossack squat. Come back to center. Going to warm up those hips. Going to raise your heart rate. Going to challenge your mind and your muscles. Are you ready? It is one minute of work and it starts with three climbers in three, two. Let's go, let's go. One, two, three and hold. Push back. Nice hip mobility. You get to take this at your pace, your tempo. Rachel's going to step the climbers instead of jump them. Maybe stay a little bit higher in that range of motion. 1, 2, 3. Got to get those hips open. We're going to get right into lower body. That's our first sequence. A little bit nervous for my legs. Come on, legs. Here we go. We got this today. Nice work. Yes, you can. Come on. Right here. Stay in it. Say in it one rep at a time. You got it. One, two, three, and switch. Just keep flowing through this. One rep at a time. You can take everything at your pace, your tempo. It's all timed intervals today. Hey, there you are, Rachel. All right, 10 seconds here. Come on, finish it. We're gonna get up and start this lower body in 5, 4, 3, 2. Bring it back up. You warm? I'm warm. Grab some water. All right. I forgot to mention confidently rocking the bikers today. Bringing them back. Never say never, right? Cardio and core workout was the first time I wore biker shorts on nml. This is the second. Took me a while to find my confidence in them, but you guys, they're just so functional. They really are pockets for my phone when I'm running. No chub rub. Can put some nookies in here when I go to the park with the kids. It's great. Summer is hot in here. Okay, you guys, first circuit, lower body strength and agility. You got three moves. One with a dumbbell. Two, body weight, 40 seconds of work. 10 seconds of rest. 20 seconds of rest. 20 seconds rest. You're gonna find your dumbbells. It's a good old basic squat. We're starting with squats, okay? Find the moves you know, do them well. Moves you haven't done before. Give them your best. Okay? You're gonna be three squats and a three second squat hold. So I do three squats. One, two, three. Right? I do three of them. Then I'm gonna hold for three, two, one option. You can always just hold one dumbbell option. You can do this with just your body weight. Option. You can front rack the dumbbells. I'm gonna keep them at my sides. We're gonna do three squats with a three second squat hold. 40 seconds of work. It's your first move. You ready? Because you're on in three, two. Let's go squat. One, two. Nice. Give me three. Full hip extension. Hold in the hole for three, two, one. Now, why I like doing this with my dumbbells at my side. 2. Nice. 3 is because I want my Knees to push into my arms. That's how I know my knees are tracking out towards my pinky toes. Let's go. One, two. So if you ever find your knees caving in right here. That's a good cue. Can those knees get into those elbows right here? Come on, let's go. One, two, three. You're going to hold at the bottom. Hold for five, four, three, two. Drop the dumbbells. Shake it out. Actually, you're going to take the dumbbells. You're going to make an L right here around this left leg. Make an L right around my left leg. Okay. Right leg is going to float right here. Actually, I'm going to take this hand. Right hand. Tap the dumbbells up. Single leg deadlift. Tap side, hope. Rachel's gonna give you a stagger. We go in three, two. Let's go. Soft bend in this standing leg. It's a single leg deadlift. Body weight. Whoo. But it's challenging my core, my agility, my balance, my ability to rotate across my body. Touch straight in front of me. Touch across my body. That's hard. That is hard stuff, you guys. So we're calling this an athletic workout. What helps me Instead of thinking bending straight over, take to the dumbbell. Think about pushing the hips back, softening that standing leg. Load through the hips. Load through the hips. It's like a single leg, single leg deadlift right here. Come on. Tap when you need to. You got five, four, three, two. And you're out. Shake it out. Nice. You ready? I'm just gonna set these dumbbells up here so I don't step on them, okay? You're gonna give me. We're gonna stay standing on my left leg. Right leg will step back to lunge. Two, three. Down, up, down, up. It's three high knees, two plyo lunges. We go with the high knees in three, two. Let's go. Let's go. One, two, three. Step back. Drive. Step back. Drive. One, two, three. Left leg always stays forward. Right leg always goes back. One, two, three, two plyo lunges. Follow Rachel for your low impact. One, two, three. Two plyo lunges. Come on. It's gonna raise your heart rate. 1, 2, 3. Challenge those agility muscles, all those small stabilizing muscles, raising your heart rate, making your mind work. One, two, three. High knees, two plyo lunges. Come on. One, two, three. Come on, get after it. One, two, three. You got three, two, one. Whoo. Second one. Repeat it. Okay, those are your three moves. Those are your three moves. Three. Squats three second squat hold. 10 seconds. Catch your breath. Back on lower body. Three squats. Three second squat hold. We go in three, two. Let's go. One, two, three. Full hip extension. Hold in the hole. Hold for three, two, one. Let's go. One, 2, 3. Hold in the hole. Hold for three, two, one. When you're at the bottom, think about long glutes. Think about pushing those hips back towards a wall or chair behind you. Then hold. Hold for three, two, one. Squeeze. Drive through the heels down. Nice, long glutes. Contract them. Long glutes, contract them. Hold. Hold for three, two, one. Let's go for three squats. And you're out. Right there. Nice. Set the dumbbells down, making an L right, framing around my right standing leg. Left leg is going to float or stagger. Okay? Single leg deadlift right here. Left hand, tap the front dumbbell. Tap the side dumbbell. Right. Oh, this is my better leg. No tapping. That's where we're going for you there. In three, two. Let's go. Load through the hips, way back, right. Nice. This floating leg, as I go over to the side, it's really easy for me to let this floating leg come across behind me. Floating leg always goes straight back in. Straight back, hips stay square. Headlights stay square to the mat. Imagine that broomstick. I said this was my better side. Come on, focus. 10 seconds. You got it. Feel the glutes and the hamstrings turning on. Come on. Three, two. Give me one more. I could do it. I was gonna fall. All right. That's why we come back. We get better, you do your best, you forget the rest. That's what you're here for. Move those dumbbells out of the way. Okay, right leg stays forward, left leg goes back. Three, high knee is one, two, three, down hook down, up, two. Plyo lunges. We'll start with the plyo lunges. In three, two. Let's go. Down, up, down, up. One, two, three. Land. Nice. Right leg forward, left leg back. One, two, three. High knees. Down, up, down, up. One, two, three. High knees. Come on. Down, up, down, up. Three, high knees. Two ply lunges. Yes. Yes. One, two, three. Love the mix of strength training with cardio agility. Right here. That's what you're getting. 1, 2, 3. Let's go. 10 seconds. You got it. Stay in it, stay in it, stay in it. 5, 4, 3, 2. You're out. Nice little ponytail whip. Finish off lower body. Grab your sweat towel. Grab your water. Moving on to upper body circuit 2. Upper body strength and Agility. We start body weight, Then we go to two dumbbell exercises. Okay. Show your body weight. Move from the side so you can see me. Rachel will give you your low impact option. Down, dog, bear. Hop back, Push up, bear. Down, dog, bear. Hop back, push up, bear. Down, dog, bear. Hop back, push up, bear. Rachel's just gonna plant her knees, go into the push up from her knees. Good. Whoa. Ready to rock it? It is a fun move. One of my new favorites right here. We get to do it together. 40 seconds of work. Just so sweaty, you guys. That summer heat. What about the sweat towels? We're not gonna slip around. 40 seconds starts in three, two. Let's go. Down dog. Hover the knees. Hop back, push up, hover. Down dog, bear. Push up, bear. Down dog. There. Push up, bear. What's the beautiful thing about trying new moves, Rachel? Yes. Hard in a new way. And I think the time just goes faster, right? You're focused. You're here because you know what? You only got 10 seconds left of push ups. Let's go. Come on, push back. Five, four, three, two. You're out. Wasn't that fun? Aren't you glad you showed up today? So fun. All right. Back and triceps. We normally don't put them together, but today we do. Okay, hinge over row. Straight arm kickback. I'll show you from the side. You're there. Hinge over, load through the hips. You're on in three, two. Let's go. One row, one straight arm kickback. One row, one straight arm kickback. Working the back, lats and triceps. What's really important here is that I lower with control. It's really easy to go up, let those weights fall down. One row, straight up kickback. You might have to go a little bit lighter. That straight arm kickback can be challenging. Right? Sneaky tricep back move right here. Good lateral flexion, too. One row, one straight arm kickback. Come on. Upper body strength training. 10 seconds right here. Always trying to find new ways to challenge you guys. This is one of them. Come on, you're in it for 3, 2, 1. You're gonna keep those dumbbells ready to get spicy. Ready to get spicy? Lunge, hammer, curl, dumbbell, press, jump, switch. Whoa. I know, right? It's so sweaty. I got 10 seconds. Now set my dumbbells down. Hold the lunge. Hammer, curl, press, jump, switch. You go in three, two. Let's go. Curl, push, Dumbbells down. Jump, switch or step it. Curl, push, jump, switch, or step it. Whoo. Yeah, baby. Right here. Getting those legs involved, upper body and lower body. It's spicy. And it's. 40 seconds. Okay? You can always drop to one dumbbell. I'm going to show you that. Push down, curl, push, jump, switch, curl, push. So you get a half curl. 10 seconds. Let's go. Get pushing right here. Balancing core. 5, 4, 3, 2, 1. Got to fix my mic. We're falling off. Okay, there we go. Back in action. Those are your three upper body moves. Ready to repeat it? Ra. Down, dog, bear. Push up, bear. Down, dog, something like that. We go down dog in three, two. Let's go. Down, dog, bear. Hop back, push up, bear. Down dog, bear. Hop back. Push up, bear, down, dog, bear. Again. You're going to take this at your pace, your tempo. This is your 40 seconds. Come on. Shoulders, chest, triceps, core, quads. You're getting it all right here. 10 seconds, let's go. Come on. Told myself I was gonna stay on my toes. I got this. Final five, four, three, two, and one. Nice work. Here we go. One row, one straight arm kickback. Quick sip. Ten seconds. One row, one straight arm kickback. Let's go. Pick up those dumbbells. You're on in three. Load through the hips. Dumbbells tight. Three, two. Shoulders on and back. Let's go. Row. Kick it. Gotta have that scapular retraction. Shoulders are rolled down and back. Working mid back, upper back, lower back to stabilize us. Core to stabilize us. Tricep and lats right there. Triceps and lats together. You've probably done like a dumbbell pullover before where you're lying on your back. Kind of similar muscles, just works in a different way. Keep that core tight. Come on. Keep that core tight. 10 seconds. 10 seconds, let's go. You got it. Finish right here. 5, 4, 3, 2. Dumbbells down. I need this full 20 seconds before we get into this Lunge, jump, switch, curl, press, lunge, hold, curl, press, jump, switch. It is so stinking sweaty in here. Detoxifying that skin natural way. All right, Five seconds, let's go. You're there in three, two. Let's go. Curl, push, Down. Big switch. Curl, push. Come on. Right here. Bring out that inner athlete right here, that strong inner athlete. I just finished our split strong 35 program, so I am feeling it. I'm feeling strong right here. Come on, let's go. Dig deep. You got this. Yes, you can. You're working for that break. You're working for that break. Let's go. Finish it. 10 seconds. You got it. You got it. Come on. 5, 4, 3, 2. You're out. That is hard work. Grab some water. You guys are crushing it. All right, Rach, you ready for the spicy stuff? We saved the best circuits for last. You ready? Yeah. Okay, I'm gonna bust out my bench. Rachel's gonna show you how to do it from the ground. Okay. I think I'm gonna have to hold one dumbbell. My legs are tired. Set up from the ground up, kneeling. Okay. Right foot forward, left leg back. I'm gonna do. I'll try it. We'll try the double. See how it feels. You are going to get up for a split lunge. So I go down. Up. Hold the soft bend. That's front. Deadlift up. Lunge up. Deadlift up. Okay, that's your move. You can use the bench or do it from the ground. What's really important is that your shoulder blades stay pulled down and back. Your dumbbells stay tight to the body. Okay? It's 40 seconds of work per leg. You only got to do each leg once. So I'm going to do the double dumbbell. Why? Only gotta do it once, baby. Let's go. Grab your dumbbells. Set it up from the ground. Up we go in three, two, one. Here we go. Down, up. Let's go. Down, up. Deadlift. Up. True laces. Down, up. Deadlift. Up. Down. Hook. Rear foot lunge. Whoo. Nice rear foot deadlift. Yeah, baby. Do you feel that front leg talking to you? Oh, yeah. There it is. Strong front knee. Come on. Down. Look at your teeth. Get through it. Come on. Yes, you can. Ten seconds. Whoo. Let's go, let's go. Down, Up. Five, four, three, two, one. More deadlift. Oh, yeah, baby. Whoa. Set the dumbbells down. Set them down. This is what I was really scared for. Rachel's got a lunge. Front knee drive. I'm just praying I can get through this move right here. Option. Just lunge it out. Option. Little jump, little jump. 40 seconds. Say, yes, I can. Yes, I can. Three, two, let's go. Down, up. It's body weight. It's body weight. Come on. Down, up, down, up. All these legs are so spicy today. Woo. Three second break. One, two. Go, Rachel. Go, Rachel. Come on back in. Come on. It's all about that three second break if you need it. Come on. Ten seconds, let's go. Yes. This is why Rachel's here. Four, three, two, one. Ah. That standing leg should be so on fire. Yes. You want out? I want it out. Upper body plank walk in plank walking, Rachel. And kneel from the ground. I got my toes up. Walk the hands up. Walk them out. Core and shoulders. 40 seconds, set it up. We go in three. In two, let's go. Walk the hands in. Walk them out. Nice. Walk them up, walk them out. It doesn't have to be a big movement. Just piking those hips up, working those core, working the shoulders. The decline, feet elevated, makes it a little bit harder. You choose your level. Like we said, this is an advanced, challenging, athletic workout. You guys choose your pace, choose your tempo. Let's go. Right here. Come on. What would it look like If I said, 5, 4, 3, 2. You're out. How we doing? How we doing? Struggle. Itelia, grab some water. We're going to repeat it, okay? Gonna do it again. Same three moves. Do it again. Yes. You can do it better. I'm gonna do it better. I'm gonna buck up and use my legs. Come on, legs. Come on, legs. Let's go, you guys. Okay, we're gonna set it up. Other side. Right here. This time I got what I got. My right knee on the mat, left leg forward. One lunge, one. Deadlift. Yes. We'll stand up and then we'll go into our lunge. Okay? 40 seconds. Starts in three, two. Let's go. Stand up. Take it down. Hook. Deadlift. Up, down, up. Soft bend. And that standing leg. Shoelaces down. If you're on a bench like me, dumbbells tight to the body. Shoulders are rolled down and back. Core is turned on, legs are turned on. Down, up. Come on, you got this. One rep at a time. Dig deep. Right here. Just telling myself how strong I am right here. Come on. Think of those hard things that you've done in life. What are those really hard things you've done? Come on. Right here. You are so strong. Yes, you are. 5, 4, 3, 2. Set them down. Come on, shake it out. Get the dumbbells off to the side. It's a plyometric. If you want it. I'm gonna try. Do your best. Forget the rest, right? Okay. Make yourself proud. Make yourself proud. Right here. Come on. You guys are hard workers. I know you are. You got it in you. Okay? Tighten your ponytails, guys. Three, two, let's go. Come on. You got this. Yes, you can. One rep at a time. Come on. Find your limit. Hit it, hit it, hit it. And once you hit it, give yourself three seconds. Three seconds to rest and get back in. Ah. One, two, three. Set it up. Go, Rachel. Go, Rachel. Woo. That standing leg, that front leg. It burns, right? It burns. I know. Ah, Come on. Stay with it. 10 seconds. Let's go. 10 seconds. Come on. This is like one big cheer squad. We are here for you. 5, 4, 3, 2, 1. Ah. Holy bananas. Holy bananas. Took every ounce, every ounce of cheer that we had in us to get. We made it through. We're gonna come back and probably do it better the next time. Plank walk ins. Activate that core. Activate the shoulders. Option toes on a bench. Option toes on the ground. Let's go. 3, 2. Let's go. Walk those hands in. This is why we're here for you guys. I needed a whole heck of a cheer squat. Thanks, Rachel. We make each other better. We make each other stronger. Keep those hips square the ground. Take out the wobbles. Get those hips piked up as far as you can. Come on. Come on. You got this. One rep at a time. Shoulders, core, pure strength right here. You guys. We're gonna go. Body weight agility, burnout, Circuit four. Body weight agility, burnout, circuit four. Come on. Just hanging it. Hanging it right here for 5, 4, 3, 2, and 1. Whoo. Eating my necklace. All right, grab some water, you guys. Let's go. Circuit four. My favorite circuit. Saved it for last. We're gonna bring it home. Bring it home. Are you ready? I'm gonna set my dumbbell out for markers, okay? We're lateral shuffle over our dumbbells. If you're like, I'm gonna break an ankle, Lindsay, then you're gonna go behind your dumbbells, okay? They're just good markers for you, okay? So I'm gonna go. As soon as that outside hit one hits the outside of the dumbbell, I drive right back. Moving Laterally, yes. It's 40 seconds on, 20 seconds off. You ready to push that heart rate? Ready to push your pace? You ready to find your inner athlete right here? Bring it out. Bring it home. All body weight, you guys. All body weight, no dumbbells. This is where I thrive, right here. Those legs, they're gonna shake, but they're gonna feel it. We're gonna go. Let's shuffle left since we always shuffle right. Right foot outside the dumbbell. Shuffling left in three, two. Let's go. Up, up. Hit, hit, hit, hit. Come on. Your pace, your tempo. You can always go behind your dumbbells. You don't have to go on them. We don't want anyone spraining an ankle here today. You're here to move. You're go. Let's go. Let's go. Find that inner athlete right here. This is the fun stuff. This is why we strength train so we can do this better. We can do this faster. Come on. Yes. You got it. You got 10, 9, 8. Let's go, let's go. Come on. Go. 5, 4, 3, 2, 1. Recover. Should be hands on knees. Should need this. 20 seconds, right. Move to squat. Tap center. Down, up, down, up, down, up. 180s. Rachel's got a pivot, I've got a hop. Here we go. Touching down right here. Three, two. Let's go. Up, up as you come. Center, arms go overhead. Up, up. Full squat at the bottom. Let's go. Up. Come on. Yes, you can. That's what we call the ponytail whip right here. Come on. 40 seconds. Push your pace. Find a pace that you can stick with for 40 seconds of work. Come on, come on, come on. Let's go. Bring it home here for 10. 9, 8, 7, 6, 5, 4, 3, 2, 1. Whoo. Walk it off, walk it off. How you doing, Rach? Alrighty. That's how you know. Take it down to the ground, core. Catch your breath. Dumbbell goes up. Right here. Sit back, sit back. Right here. Down, up. Hopping over. Join when you're ready. Up, up, up and over. I could always bend at the knees. It's gonna shorten the lever. Rachel's gonna rest that bottom leg on the ground. Catch that breath. Nice work. You can always bend those knees. Now just rest that bottom leg on the ground. Okay? Sit back farther. I sit back harder. It is tough stuff right here, especially when the heart rate's high. I'm going bottom leg on the ground. Come on, let's go. 10 seconds. Stay in it. Stay in it to win it for 5, 4, 3, 2, 1. Ready? My call, my call. Okay. My call. All out right here. Fat feet. When I say hit the deck, you give me a burpee. When I say jump, you jump up towards the ceiling. You got it? You ready? Fast feet, you're on in three, two. Let's go. Fast feet, fast feet, right here. Come on. Fire feet. Fair feet. Take them wide, bring them narrow. Take them wide, bring them narrow. Take them wide. Hit the deck. Come on. Burpee, hook, jump if you want to. Or don't. Get right back into the fast feet. Fast feet, fast feet. Jump, squat, jump, fast feed, fat feet. Yeah. Rachel's got your low impact. Come on. Hit the deck. Come on. Fast feet, fast feet. Run it, run it, run it. Let's go. Jump. Come on, come on. Right here. Hit the deck. Up, up. Hit the deck. Up. 5, 4, 3, 2, 1. Whoo. Water repeated. Here's what we're doing rage. Dirty 30s. I'm gonna switch my timer. You ready? 30 seconds of work, 10 seconds of rest. Dirty 30s. Dirty 30s. You ready? Rage. I love. I love dirty 30s. Why? I can push harder. 10 seconds off. Okay, lateral shuffles. Left foot outside, left dumbbell. This is it, you guys. This is it right here. Come on. Left foot outside, left dumbbell. Three, two, go. 30 seconds. Ha. Hit, hit, hit. Come on. You can do anything for 30 seconds. Yes, you can. I know you're tired. So am I. We're in it together, team. In it together. Come on. All out. Strength and agility right here. Show me what you got. Come on. 10 seconds. Yes, you can. Yes, you can. You got it. You got it. 5, 4, 3, 2, 1. Whoo. 180s. 180s. Hit it up. Hit it. 3, 2, hit it. Come on, let's go. Full squat each time. Full squat each time. 30 seconds. Come on. Buy in. Right here. Say, yes, I can. You got this. You got this right here. Just keep moving one rep at a time. What would it look like If I said 10? 9, 8. You got this. 7, 6. You are so stinking strong. Last. 3, 2, 1, core. We're gonna go tricep dip, knee drive. Actually, let's just go reverse planks. Rachel's gonna go sitting on her butt. Pull those knees in. Pull, pull, pull. Right here. Pull the knees in. Pull them in. Pull them in. A little core to catch the breath. Shoulders are down back. Ears away from the shoulders. Come on. Pull those knees up towards your chest. Strong arms, strong core. You got it. You guys, I love this. 5, 4, 3, 2, recover. 10 seconds off my call. My call for 30 seconds and you're out of here. Yes. This is fun. Are you having fun? I am. Three, two. Fast feet, fast feet. Come on, jump up. Fast feet, fast feet. Come on, hit the deck. Come on, up. Fast feet, fast feet. Move, move. Jump, jump, jump. Three jumps. Oh, come on. Hit the deck. Fasty. Fast feet. Right here. Hit the deck. Run it out for 5, 4, 3, 2, 1. Yes. We did it. How fun was that? Did you have fun? Flew. Flew. Full body athlete. Because that's what you are today. You did this workout. You are an athlete. Take your sweat towel. Let's go to the ground. We're gonna stretch. Holy bananas, you guys just crushed it. So fun to train like an athlete at home. I love it. Here we go. Pick, inhale up. Roll the shoulders down and back. Flex the toes towards your face slightly. Hinge those hips back towards the wall. Hinge forward Hips go back, arms go forward. Hold here for 3, 2, 1. Maybe you loop the towel around your legs, let it all hang heavy. I am so stinking proud of you. Awesome job. That is a tough, stinking workout. So tough, you guys, but you just crushed it. Awesome job. Nice work. From here, go ahead. Let's butterfly those feet in. A lot of those Cossack squats right? In the beginning. Open up these inner thighs and hips right here. Slightly roll those shoulders back. Slight hinge forward. Nice butterfly. This should feel real good. Whoo. So proud. I hope you guys had as much fun as I did. This is just such a fun way to move your body, right? Keeps your mind busy, your body busy. Such a fun workout. If you like this one, you gotta try our full body Athlete number one, all right. On the vlog, on the YouTube channel. From here, you're gonna push up and over to your belly. Lower all the way down to your belly. Plant your hands right next to your chest. Give me a cobra. Just push up. You don't have to overextend. Shoulders stay down and back gaze stays in front of you. No need to arch up. No need to overextend. Nice. From here, Rachel and I are trying. Gonna try not to hit each other. Move over a little bit. We're going to tee the arms. You're going to do a rotating scorpion. So I'm going to go toe to hand. Arms stay in a T position, bring the hips back to center, and just alternate switching the other side, opening the hips, stretching through the quad. Scorpion stretch. One of my favorite. Although if you're a nursing mom and you're at the end of your workout, I've done this before, and I'm like, whoa, too full. Mama can't lay on her stomach. Or if you're pregnant, obviously. But one of my favorite ways to stretch out. Nice work. Back to center. Let's go one more each way because it feels so stinking. Good spinal rotation. Opening up through the quads. Nice. One more. Other side. Whoo. Awesome job. Back to center. From here, tuck your toes under. Push yourself up and back. Widen the knees, hips. Sit back. Child's pose. Forehead to the mat. Create some length, reaching those fingertips as far away from your body as you can as you open the hips. Nice work. I am so stinking proud of you. So stinking proud. That was so fun. Back to center. Awesome job. Okay, that's it, you guys. That is a wrap. We have more stretching if you'd love to stretch foam. Roll it out. This is just such a fun intense way to work out. Make sure you recover okay. Make sure you're stretching. Take a rest day tomorrow because that was intense stuff. Awesome job, Rachel. Awesome job. High fives at home. Love to see you back here@nourishwithlove.com so we can continue to sweat together and train like athletes at home. Keep up the good work.