40-Minute Circuit Workout (Full Body Shred)

Hi, I'm Lindsay Baumgren of Nourish Movelove and this is your full body circuit workout. If you love dumbbell workouts at home, hit subscribe to our YouTube channel. Or better yet, hit that join button and become part of our YouTube community. All right, you guys, today's workout is extra special. You guys know Rachel. Hi. But we have a new face on camera today. And we are joined by the amazing Alyssa. Welcome, Alyssa.

Thank you for having me.

We are so excited to have Alyssa with us. She's been sweating with NML for over two years. This September will be your, like two year NML iversary. That's.

I couldn't have it any other way.

And we're just so pumped. She is. Go ahead, you tell us about yourself, Alyssa.

My name is Alyssa. I'm from Minnesota. I stumbled upon you guys years ago, and you have changed my life. Over two years, I've lost £120.

And can we all just do this for a second? Like, holy bananas. Say that again.

You've lost, what, £120 in two years? And just feeling capable and powerful.

I love it. And Alyssa, you have two little kids.

I do. I have a four and a half year old and an almost three year old.

And they followed you on this journey along.

Oh, my gosh. They're watching the workouts using little dumbbells. My daughter knows I'm going to be working out with Lindsay today and she can't wait to see it on the big screen.

Okay, what's your daughter's name?

Mabel.

Hi, Mabel. Hi, Mabel. Oh, that's so fun. Look at your mom. Isn't she so strong? This is so cool. Well, Alyssa, we are so pumped to have you with us today. And it's going to be a fun workout, you guys. We are coming at you with one of our signature circuit formats. It's full body. It's three circuits, four moves per circuit. We go arms, legs, core, cardio. You're doing each move for 40 seconds of work, followed by 20 seconds of rest. You're going to repeat each circuit times two sets. The awesome Rachel over here is going to have options for you and modifications. She's going to give you some standing core options, all that good stuff. So follow along with Rachel, follow along with me, Follow along with Alyssa. We're all going to go at our pace, you go at yours. All you're going to need are some dumbbells. We're rocking 15 pounds. For today's workout, you're going to. And we're also going to be adding a mini loop resistance band to the first and third circuits. Totally optional. If you want to grab one, go ahead. If you don't, that's okay, too. You might want a towel nearby. We are going to maybe slam them down today. You're going to need it for some sweat and for some towel slam, so that's all you're going to need. You guys ready?

Let's go.

Let's get started with a warmup. All right, you guys, we're going to go ahead and warm up. So feet are stacked underneath my hips. Big inhale, reach up. Nice and tall. Exhale, baby. Back bend. Hands come right behind the head. You're going to go one. Good morning. One squat. So it looks like this hip hinge. Nice. Now drop a little squat, stand tall, hips back, stand tall, hips down. There it is. There it is. Hips, back, stand tall, hips down. Nice work. We're hitting the hammies. Back side of the body, the front side of the body, glutes and quads. Nice work. Just warming up those legs again. This circuits go. Arms, legs, core, cardio. Two more right here. Hinge, stand, squat, stand. You got it? Hinge, stand, squat, stand. From here, you're just going to walk those feet in shoulder cars, or what we call controlled articular rotations. Thumbs are going to go up, up, up, up, up, up, up. Once you get to the top, flip the hands. Pinkies go down, down, down, down, down, down, down, down, down. Nice. Thumbs go up, up, up, up, up. Pinkies go down, down, down, down, down. Two more. Two more up. Arms are fully locked out and fully extended. This is big, controlled range of motion right here. Pinkies go down. Nice. From here, big inhale, reach up, exhale, forward fold. Hands are gonna hit that mat. You're gonna step back into a high plank position. Your option is always to hit those knees. If you want to. That's more comfortable for you. You're gonna go ahead. Right here, we're gonna go for some Spider Man. Step ins. Right foot outside right hand. Switch it out. Left foot outside left hand. You're just opening up those hips here. Should feel really good, right? Open up those hips. Open up those hips. Nice, big steps. Nice. The more we open the hips, the better our squats and lunges are gonna be today. Hit the right. Awesome. Hit the left. Nice. Take it back to the right and hold. Right foot outside right hand. Easy twist. Gaze follows fingertips all the way up to the ceiling. Drop the elbow towards the calf, shin, ankle, shoe area. I was like, alyssa, I don't even have to tell you you've been doing NML workouts. Our warmups are usually pretty similar. Set it down, switch it out. I have my staple warmup moves that I love. Getting your body prepared for the moves we're going to do today. Drop the elbow. You already know what we're going to do, right? Reach it back up. Nice. Set it down. Step back. Find a nice high plank position. Right. Walk your hand or walk your feet into a bear crawl position. Hold here. Shoulder taps. Opposite hand, opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Walk back. High plank. Two pushups. Knees or toes down, up, down, up. Walk back in. Set the knees down. Tabletop position. Little cat cow action. Drop the belly.

Lift the chin.

Reverse it. Tuck this chin towards the chest, spine up towards the ceiling. Bring it back to a nice neutral position. Right knee is gonna draw a big circle, just like we did the shoulders. Now you're gonna do the hips. Taking that hip through a big, full range of motion. What we call controlled articular rotations. If you want to get fancy cars. Nice. Two more. Two more. Big circle, full range of motion. Bring it back and then one more. One more big circle, full range of motion. And then bring it back. Nice. We're really gonna hit those in circuit three. Awesome job. From here, same thing. Left side, left side, big hip circle. And bring it back. Nice work. Taking that hip through a big full range of motion. Low and controlled. Nice work. Two more, two more. Big circle. There we go. Take it back, take it back. One more, one more. Big circle. Nice. Take it back, take it back. Awesome job. From here, step back. Find that high plank position. Slow burpee. Step ins. You step the right foot, the left foot, stand up, take it down. Switch that lead foot right here. Hit left. Right, all the way up, all the way down. Step back. Nice work. One more each way. Nice. Last one. Right here. When you get to the top, we're going to jack it out. Jack it out. Right here. Let's go. Jack it. Jacks or taps for eight. Seven, six. You got it. Feet stay nice and wide. In three, two, one. Hold here we hit side to side. You got it. You can pop. You want to go a little bit more. A little deeper inside. You can pop the toes up towards the ceiling. Nice work. Side to side. Nice work. Go. Four. You got it. First three. Nice work. Last two. Awesome job. Last one. Nice work. Walk it in, walk it in. High knees, high knees. Get them up, get them up for eight. Seven, six. You got it. Five, four, three. Two quick hits. You Go squat. Hit it, hit it. Rachel's got heel tabs for you.

Squat.

Hit it. This is it for the warmup. Eight. Let's go. Seven. Six. Five. Four. Three, two, one. Are you warm?

Nice and warm.

How you feeling, Alyssa?

Pretty good.

Pretty good. Let's go. Grab your water. Quick sip. We're gonna jump into circuit one. Okay? Circuit one. Four moves during circuit one, if you want. Band's gonna come right around calf, shin, ankle area. I'm gonna go between sock and knee brace for me. Got a lot going on. Just more comfortable. I feel like I can challenge myself more if I put this knee brace on. So you do you right. All right, I'm gonna keep constant tension on that band. We're gonna go arms first. Two hammer curls, two shoulder press. Looks like this. Palms in. Curl, curl. And the second one, you go right into a push and a push. Two hammers, two shoulders. We'll show you the leg move after that. You ready, guys? Here we go. Roll those shoulders down and back. Soft bending those knees. Put some tension on that band. Put some tension on that band. Engage that lower body. Two hammer curls, two shoulder press. Go. Let's go. Circuit one. Right here. Curl, curl, push, push. We got a lot of twos today. It's a theme of twos.

Two by two.

Two by two. I like it. Right, so there we go. Nice work. So you're going two hammer curls, two shoulder press. Palms are facing in. Nice. You get to the top. Big exhale, push. Big exhale, push. Don't let that rib cage flare. Keep those ribs tucked towards those hips. Putting tension on that band is going to help you. So I like adding the band even to upper body exercises because you're going to instantly activate the lower body by just putting tens on that band. It's gonna help keep that core tight. Keep those glutes engaged for five, four, three, two. And rest. You're gonna rest. All right, so we're gonna do one deadlift, two lateral squats. It looks like this. Hinge, hinge, hinge, stand tall. Step left, together, left. There goes my band. I got too close. Hinge, hinge, hinge, step right together, right together. Try and keep constant tension on that band so it stays in place. All right?

Here we go.

Deadlift. To your left in three, two. Let's go. Hinge, hinge, hinge. Stand tall. Left, left. Deadlift, hinge, hinge, hinge, stand tall. Right. Right again. You're pushing into that band. Hinge, hinge, hinge. Nice. One, deadlift, two squats, adding some lateral movement. Here, hinge, hinge, hinge. Nice. The muscles were working. You've done nml. You know this. You got deadlift, hamstrings, hips, glutes, squats. Adding that band, we're hitting those outer glutes. Glutes, qu. Come on. One deadlift to two squats. Man, this band is tight. I don't get a big step here. 5. Come on. 3, 2, 1. Nice work. You go right from this into core, into core. No weights. I'm gonna hit plank. Band's gonna stay on for me. Two taps or jacks. Okay, jack it, jack it. Come into bear crawl. Shoulders, shoulders. How's that band, right? It's tight.

I might do it without.

Yeah, we'll see. Okay, here we go. Find that plank in three, two. Let's go, let's go. Tap it or jack it. Step or jump in. Bear crawl. Shoulder, shoulder. Here we go. Step back. Feet. Go Jack or tap. Step or jump in. Shoulder, shoulder. Nice work. Tap or jack. Feet. Come in. Shoulder, shoulder. Rachel's got the awesome standing modification for you. Nice work. We had Janie. She said she loves this format, but what she loves more is that Rachel offers modifications throughout each workout. So you can take it at your pace, your tempo. That's the goal. Right? Come on, you're in it for 5, 4, 3, 2, and 1. Nice work. Coming up. Coming up like we finished the warm up. Surfer. Quick hits, right? Squat. Hit it, hit it. Rachel's got the modification. Okay, it's 40 seconds. This is your cardio, meant to raise your heart rate. Yes, let's say it. Say, yes, I can. Yes, I can. Alyssa's favorite saying. 3, 2. Let's go. Come on, hit it. I mean, when you started, Alyssa, were you using our workouts with the modifier? Oh, she's got a mic pack. There you go.

Right?

Yes.

And much lighter weights. More rest than you were providing.

That's right. But you do your best, right?

Forget the rest.

Forget the rest. You got stronger each workout, didn't you? Come on, come on. Right here, right here. Boom. Hit it. Boom. Hit it. Come on. Yes, you can. Right here. What would it look like If I said 10 more seconds? 10 more seconds in these surfers. Come on, come on. Stay with me. 5, 4, 3, 2, 1. Nice work, team. You got rest. Grab your water. That's circuit one. You're gonna repeat those four moves and you're gonna do them again. Maybe you can do them a little bit better this time.

Yes.

All right, you guys, grab those weights. Grab those weights. We're back on arms it is. Two hammer curls, two shoulder presses. Start by getting that band nice and tight. Soft bend in those knees. Roll the shoulders down and back, palms face in. You're on in three, two. Let's go, let's go. Curl, curl. Right in the push and push. You got it. It's two and two. It's two and two. Come on. Nice work. Right here. Big push. Exhale up. Exhale typically happens on the hardest part of the movement for you. Right? Big exhale. Push. Exhale, push. Anytime I'm pushing weights overhead. Big exhale. Use that breath to help you out. Come on. Nice. You got it. You got it. Come on. Stay with it. Right there, right there. Come on. You're in the final 10. You're in the final 10. Let's go. Nice work. That 22nd rest, it comes for you in 5, 4, 3, 2, and rest. Weights can go down. You're gonna go back to one deadlift, two lateral squats. We'll hit right this time. We'll hit right this time. Melissa, what do you like better, legs or arms? Leg day. She's a leg day girl. She's a leg day girl. I like it. We're typically leg day girls around here, too. Right. We go in three, two. Let's go. One. Deadlift. Hit right. Hit right. Back to deadlift. Deadlift. Hit left. Nice. Hit left. That bands adding a little bit of fire today for you. Your pace, your tempo, you can always slow it down, especially if you've got those bigger 20 pound weights. I kept it 15s for consistency today, but if I was at home, I might be reaching for those heavier weights for this leg move right here.

This is a great move to. I feel like if deadlifts hurt your lower back. Right?

Right.

Try them out on your side.

Right. There you go. Put those dumbbells to your side. Nice. Alyssa, you said what? You started with 8 pound weights doing NML. That's right. And you're at what now? 20.

25.

Oh. 3, 2, 1. Holy bananas. That's incredible. Weights are down. That's incredible. Awesome job. Okay, you're gonna go two toe taps, two plank jacks. Step or jump in. Bear crawl, two shoulders. You want to stay standing. Rachel's got your mod. Goblet march. Goblet march. You're on. Everybody in three, two. Let's go, let's go. Jack or tap. Jack or tap. Hit that bear. Hover those knees. Hover those knees. Nice work. Tap and tap. How stable and square can you keep those hips on that shoulder? Tap. That's your challenge. You got it. Jump or step it. You don't love the band, you can always lose it. Come on, your workout, make it work for you. That's what we're here for. We're here to push you, challenge you, motivate you. Come on. 10 more seconds in it. Right here, right here. Then you're up for cardio in 5, 4, 3, 2. You're up. You're up. Rest for 20. Cardio surfer quick hits. Rachel, squat, heel tap. Pick your level, pick your level. Your heart rate's not already high. This move is meant to take it up a notch. Yes. This is your cardio. You get a break in between circuits after this. Work for it. You're on in three. You're on in two. Let's go squat. Hit it, hit it. I was just telling the girls I got to go wakeboarding for the first time post knee surgery this past weekend, and, man, it's going to be cold when this workout comes out. Probably not wakeboard ready, but end of summer. I've been waiting all summer to try it. I was so scared, but we did it. That's why we do this stuff right here, right? We strength train just like this so we can do those really fun things. Right? Alyssa was just saying, like, you were telling me in the last year, you felt so capable.

Capable. Not having to second guess. Going to the zoo with my kids, hiking.

3, 2, 1. I asked you on the hardest part of the workout. I'm like, and I got you, right? Band comes off, water goes up. Circuit two, no band. That's circuit one. That's a wrap. But that's why we do this, right? Your strength training. I often say, like, I see moms walking out of the grocery store, 20 pound baby here, 40 pounds of groceries here. Then you go home, and they're working out with £5. I'm like, you are so much more capable than that. Through everyday life. You're lifting more than that, right? All right, guys, Circuit two, Circuit two, no band. Same with that two two format. You're gonna go two back flies, two straight arm pullbacks. So we're hitting back and tricep here. Fly, fly, straight arm, pull back, pull back. That pullback is controlled. Now, if you want to go heavy, but you've got a little bit of challenge, you can always alternate. Go one arm, one arm. Okay, one arm, one arm, two back flies, two straight arm pullbacks. Try to take the momentum out of it. Really use your strength. Back and tries back and tries back. Side of the body today, right? Here we go. In Three, you're hinging over. There's a soft bend in your knees. In two, and in one. Let's go. Fly, fly right into two. Straight arm pull back, pull back. So that back fly is upper back shoulder, upper back shoulder right here. This pullback is lats and tries, lats and tries. Nice work. Come on, fly. So we're hitting that back side of the body, right? Upper back, upper shoulder, and then right there, triceps, backside of the arm.

I think these are the two hardest back exercises for me. And you combined them, right?

I know that back fly. It's a stinker. You got 10 seconds of it. Come on. Finish strong. Finish strong. Finish strong. Yes, you are. That's what you are. You are strong and capable for 5, 4, 3, 2, and weights are down. All right, we're gonna go lunges, lunge, hold, calf raise. All right? One leg is gonna step back hold, calf raise. Step right into it, load it, raise it, separate in. You can always omit that calf raise if it doesn't feel good for you. We're gonna step back. Right leg, left leg forward, right leg, steps back. In three, in two. Let's go, let's go. Lunge, hold. Whoo. Gotta find my balance right out of the gate. Lunch hold, calf raise. Hey, like we said, lunge hold is optional. Or calf raise is optional. You know, he's just giving me step back lunges. Just adding a little extra right there. Never bored, never boring. No, never boring. Shoulders stay stacked over hips. I like to think about. I like this move because it really helps me drive to my front heel. Drop the heel, drive through it right here. Drop the heel, drive through it. Nice work. Drop and drive. Not driving through that front toe. I'm driving through that front heel. To help stand me up, I'd like to say make a fist with your front butt cheek. Come on. Four, three, two, and one. Nice work. We're taking it down to the ground on your backside. Two skull crushers. Two skull crushers. Two reverse tucks. Okay. Option. Rachel's got you on the mod with toe taps. Skull crushers. I'm going to bring my legs up to 90 degrees challenge myself. You can have your feet on the ground. We go in three. We on two. We go on one. Bend, extend, bend. Hold the weights high. Kick out, pull in, kick out, pull in. Bend, extend, bend, extend, kick out, pull in. Nice work. You can always go one leg at a time. Rachel's got the toe tap a little bit easier. Option. You guys go one leg. Nice. Alyssa's showing that. Look at that, she is just like. And ML, she's been doing our workouts for a while. Can you tell? She's like, I got this. I'll show that option. Nice work. Got you.

Well, you said every morning at 4:30, right?

Right. Hello, discipline and dedication. 5, 4, 3, 2 and 1. I love it. Nice work. You ready, Rachel? Rachel, what have we got? Everyone says, do you know what it is? Rachel, what do we got for cardio?

Towel slams, baby.

What's your favorite move, baby? Rachel's favorite move. Grab your towel, grab your diaper, grab your T shirt, whatever you got. Slam it down, pick it up. Towel slams in three. Cardio in two. Let's go. One. Come on. This is low impact cardio. Can you get those heels to pop off the mat each time? Big extension at the top. Slam it down, pick it up. Slam it, pick it. Come on. This is where we say slam out the guilt. Whatever's taking you down right now. If you got mom guilt, maybe you're just feeling a little bit feisty this week. And then pick up the. Enjoy. Pick it up. Big inhale, exhale. Come on. Yes, you can. Yes, you can. Right here. Slam it. Slam it for 10. Come on. 9. Let's go. 8. You got this. 7. 6. 5. 4. 3. 2. 1.

That was a new counting cadence.

I think I know that. Felt new. It got ahead of me. The timer got ahead of me. I didn't have time to say holy bananas. Right? There it is. Holy bananas. Hands on knees.

Alyssa was hoping we would get holy bananas. I'm not leaving here until I get a holy banana.

Showed up on set with a bunch of bananas for us. It was great. She said, it's your job to make them holy. I said, we can do that. We can do that. All right. Grab your weights. Back to the top. Two back flies, Two back flies. Two straight arm pullbacks. Two back fly. Two straight arm pullbacks. Roll the shoulders down and back. Bend the knees, then hinge forward so you don't feel this so much in your low back. You need a nice knee bend. It's the leverage. Keep the weights tight to the body. We go in three. We go in two. We go in one. Let's go. Fly. Fly. Nice straight arm pull and pull. You know, we were talking about discipline. Alyssa said, getting up at 4:30, I was like, you are a rock star. You've got a three year old and a four year old. That takes a lot of discipline. And someone I heard the other day that discipline is loving yourself enough to do what it takes to get to the best version of you. And I was like, oh, man, that is so true. It takes a lot of sacrifice, a lot of discipline, right. To get up early in the morning and choose to work out. But, man, look at you, Alyssa, two years later. Do you feel like the best version of you?

I feel like. How much time we have?

3. Drop your weights. There it is. I like it. She watches the timer, too.

I mean, like, I got a lot to say. How much time we have. As a person who's overweight, I had visions of an image of myself, but I never would imagine how I feel that you've given me that.

Oh, I love it. How you feel. Right, lunge, calf raise. Lunge, calf raise. Step back. Right. In three, two. Let's go. Lunge, Hold. You've worked so hard for it, right? You've worked so hard for it. So I say you. I hope you guys are so proud of yourselves for just showing up and putting in the work. Right? Fun to do it together. So we were so excited to welcome Alyssa on set today to have community, to know that you're not the only one struggling to get out of bed at 4:30. You're not the only one maybe struggling with a weight loss goal or a strength goal. Not the only one struggling to enjoy this season of motherhood. Whatever it is for you, you're not the only one. I promise. We're here to support you, keep you moving through it. Because I always say movement in your life. Okay, grind it for 3, 2, and 1. I keep talking too much. Down to the ground. All right. Move your body, create movement in your life is what I meant to say. Move your body, create movement in your life. Here we go. Two skull crushers, two reverse kick outs. Two skull crushers, two reverse kick outs. Set yourself up. You're there in five. Big breath in. Weights are overhead. Three, two, let's go. Down, up, down, up. Out. In, out. And here we go. Two and two. Two and two. The farther those knees are from your chest, even on that skull crusher, the more that core is going to be turned on.

Right?

What do you got today? Maybe you lift the neck and shoulders up off the mat for the kick outs. Woo. There you go. Little extra challenge for you. There's a way to take every move and turn up the intensity, range of motion. It's not always just adding heavier weights. Right? We can do range of motion. Nice work. Come on, you got it. 5, 4, 3, 2, and 1. Nice work. We're up. Weights are down. Towels are up. Towels are up. Towel slam. Who's ready? Slam it out. Here we go. It's a fun one. It's low impact. It's meant to raise your heart rate and have some fun along the way. Right? This is our playground, guys. Get it in a nice bowl for me. You're on in three. You're on in two. Let's go, let's go. Come on, come on. Dig deep right here. Dig deep. Push yourself today. Challenge yourself. Let's go. Come on, come on. This is the fun stuff. You were made to do hard things. When you earn it, it feels so much better to be on the other side. When you earn it and work for it, right? Come on, come on.

This is where all the babies and the dogs say, what is going on?

What is mom doing? Right? Come on. Slam it up for 10. Let's go, let's go. Pick it up. Slam it down. Finish it. 5, 4, 3, 2, 1. Leave it there. There it is. High fives. Holy bananas. Water's up. Two circuits down, one to go. The point in the workout where you're like, feel good? Yeah. One more circuit can do that. Also the point where it's just silence. Heavy breathing is kicking in. Okay, here we go. Circuit three. If you want, we're gonna take the band. We're gonna put it back. This time six inches above the knees. Six inches above the knees. Okay. If that feels good for you. Right? We haven't done any of Rachel's favorite move yet. Really? We just. But your other favorite move. We need push ups. We need them. Larissa, how do you feel about push ups? Love them. Learning them.

Learning them.

There we go. That's a method I use with my kids when I feed them. You love this food? Do you like this food? Are you learning to love it? That's okay.

I need that as an adult.

Do you like push ups? Are you learning to love them? What category do you fall into? Love it. Like it? Learning it. Push up. Push up. Plank walk. I'm gonna start a little bit to my right. We're gonna walk left. You're gonna give me one push up, little side plank walk. All right, Just a little one. You got this band on your legs. It's gonna add a little resistance. You drop to your knees for this. If that's more comfortable for you. One push up, one walk left, then you'll go right. 40 seconds of push ups. Say, yes, I can.

Yes, I can.

We got three, two. Let's go, let's go. I love it because Alyssa said every time I say, yes, I can, in A workout. She says it back to me, and I was like, oh, yeah, we got some. Yes. I cans I can throw out there today. Lead with the chest. Nice work. Whoo. Lead with that chest. Big step right. Nice. Lead with that chest. Big step left. It's your pace, your tempo. Nice work. Come on, right here. Come on, guys. Push ups are tough, but so are you. Come on, Come on. Yes. You are stronger with each rep. Right here. Whoo. You're in the final. 10, 9, 8. You got this. 7. Say yes, I can. 6, 5, 4, 3, 2, and 1. That's the real holy bananas right there. All right, we're gonna stay on the ground. We're gonna turn to face the camera so you can get this beautiful backside right here. I'm gonna go fire hydrant, lift and kick this band real tight, all right? Lift and kick. Can do one leg this time. We'll do the other leg next time. Yes. And then you're gonna go into a side plank. All on the mat, right? Here we go in three. We go in two. Let's go. Lift and kick. Nice. Lift and kick. Nice. Hips are staying square to the ground, not opening up too much if you want more stability. I actually like dropping down to the opposing forearm. I feel like I just get more stability. I learned this from my pelvic floor physical therapist when I was doing some exercises. And you just get more stability here. My hips are going to rock less and shift left. Nice. Closer to the ground. Right here. Lifting kick. Come on. Hello, outer glutes. Use them Right there, right there. Kick through that heel. Drive through it right to camera. 10 seconds. Yes. Come on. Pick a heavy band and get after it today, guys. Come on. 5, 4, 3, 2. Give me one more kick because you can. There it is. Nice work. We're gonna stay right here. I'm gonna grab one dumbbell, bring it with me. I'm gonna come over to a side plank. You can stack your feet, scissor your feet, one knee down, whatever is comfortable for you. Today. You're gonna go right here. Side plank. Dumbbell, pull over. Set it down with control. Dumbbell again, totally optional, right? Dumbbell's totally optional. You're there in three. Find that side plank you want in two and one. Let's go. Dumbbell, pull over. Set it down with control. Dumbbell, pull over. Dumbbel down with control. Right? It's all about holding that side plank. Shoulder stack right over that elbow. Hips are high. Chorus stable. Nice work. Nice work right here. Lifting that weight overhead. Nice. Hold for a second at the Top, set it down with control.

Listen. Hold.

Set it down with control. There you go. You got this. Come on, one rep at a time. Sometimes when you slow it down, it's harder, right? 10 seconds. 10 seconds and then we're going to pick it up. Trust me. We're gonna pick it up for cardio in 4, 3, 2, and 1. Set that one way down. Set that one weight down. Ready? We're gonna take up some space here. Break you up. There you go. You want to go back? I'm just gonna come towards you a little bit. Give a little space, too. Okay, here we go. It is a burpee. Best way to get up off that ground. You know it. Here we go. Burpee, lateral. Hop over. You don't have to hop over your weight, okay? It can be metaphorical. You can go behind it, do whatever. One burpee, one lateral, hop over. It's 40 seconds. It's 40 seconds. And it's meant to raise your heart rate. Say, yes, I can.

Yes, I can.

Welcome, Alyssa. She's crushing it. We go in three, two. Let's go. Hit the deck. Hop over. Hit the deck. Hop over. Rachel's just giving you the hop overs, right? You want to go chest to floor today. That's an option. That's an option. Come on. Up and over.

Come on.

One burpee, one. Up and over that weight. Let's go. Let's go.

Got sweat in my eyeballs.

It's flying. This is your holy banana circuit. It's your third circuit, which means it's the best circuit. Come on. Come on. You're almost there, guys. Final five. Four, three, two, one. There it is.

Way go, Lindsay.

Go, Alyssa. High five. High five. You're crossing it. She's crushing it. You're right into the fire. First workout.

We're in red.

We're in red. Wearing red. My face is red, right? All of it.

This is where you stall, right? Yeah.

You know us too well. She knows this is right. I'm like, yeah, the 20 seconds. Not enough. Not enough for me. I gotta in something extra. I need something extra. Tell us the story, Alyssa. Tell me your favorite ML workout. Let's go for that. Tell me your favorite thing.

Strength with a touch of cardio.

Strength with a touch of cardio. So you like this?

Yep.

You like this?

You're asking me now?

Afterwards, I'll ask you. I'll ask you in. In four minutes when we get through this circuit. How about that? Let's do it. One push up. One plank walk. We'll get that Weight out of your way. One push up, one plank walk. We'll go left again. We'll go left again in three, two. Let's go. We always say push ups are so much harder when that heart rate's high, right? That's why we're giving you the extra recovery time. The truth is, when I work out at home by myself, typically I'm trying to go a little bit heavier and sometimes slower. And, yes, yes, I do hit that pause button.

Can I get access to that right now?

The pause button? Nope. It's live. It's live. You just got to keep pushing, Alyssa. It's live. Come on. This is where you show yourself how stinking strong you really are. Mabel. Mabel. Is that your daughter?

That's right.

Yeah. Mabel. You see mom right here? See how Strong she is? 5, 4, 3, 2, and 1. Holy bananas. Every time. Return this way. Turn this way. You stay on your hands and knees. That's a good day. Other leg, donkey kick to camera. This is your legs. Other leg, donkey kick to camera. Yes. These workouts, just kick my booty. We go in three. We go in two. I'm gonna drop down to that outside forearm. Here we go. Kick it up. Nice work. Someone asked me the other day, you must do a ton of cardio. Truth is, I didn't do cardio for, like, seven months with my knee. I didn't actually try running again till six months, so, no, I went, like, six months without cardio. I'm having a really hard time getting back into it. I found my love for strength training, and it runs deep. It runs deep. My love for cardio is slowly diminishing. Come on. Come on. But we build it into every workout so you get the most bang for your buck. Right here for 10 more seconds. Come on. Yes, you can. Yes, you can. Whoo. Five, four, three, two. One. More big kick. There it is. Whoo. There it is. You know, sweat towel up in here. Grab your weight. Side plank, other way. Side plank, other way. That dumbbell is gonna pull overhead. Okay. Got some of my sweat. Toe down. These forearms are getting sweaty. That's when you know it's good. It's the good stuff, right? Here we go. Pick your side plank. Knee down, Stack them, scissor them. Either way, it's 40 seconds, and it starts in three to find that plank. Here we go. Up and pull. Set it down with control. Up and pull. There it is. There it is. You got this right here. So strong. One rep at a time. Come on. Pull that weight overhead. All right, Alyssa, what's been your most. The thing you're most proud of, Right. Obviously, you've lost £120. That's stinking amazing. But, like, your best strength gain, like, performance wool.

I played volleyball my whole growing up and playing on my sister's volleyball, like, as an adult and being way better. Active one.

You're done, right? Yeah. Crushing it.

Doing life things I like, you love. Yeah.

Doing the things you love and feeling strong and confident in your body doing them.

Confident, not worrying about, can I do this? Because. Yes, I can. Yeah.

I love it. All right, can you do burpees one more time?

I mean, if you make me, I'll do them.

Burpee, lateral, hop over. No choice. Let's do it, guys. Hit the deck. One burpee, one lateral, hop over. You're there in three. You're there in two. Let's go. I'm gonna dress the floor. Whoo. We're gonna get it today. You got 40 seconds. You got 40 seconds to get it right here. Come on, come on. Yes, you can. Yes, you can. It's your 40. What does it look like for you today? Whoa. Push yourself right here. Best version of you. That's what we're working towards. It's 1% better every day, guys. It's 1%. Come on. Stay in it. Stay in it. So tough, so strong. 10. 10 seconds. Let's go, team. Hang with me. Last five, four, three, two, one. Holly bananas. Alyssa, you're awesome. Rachel, you're awesome.

Way to go.

Lynn's van comes off. Band comes off. Okay, there is a bonus round.

Oh, my gosh. I'm not joking you.

I forgot. Yeah. Okay. Alyssa. Alyssa, what is your favorite NML move? Signature move. Yeah. Catch your breath. She's got a favorite move. Don't worry. It's body weight. Sometimes that's harder. Right? She's got a signature favorite move. We're gonna do it for one minute together. One minute. Yes. This one minute. Everybody is thinking thoughts to lift up Alyssa and how awesome she has been the last two years consistently showing up for herself and her family. Right?

And today on camera.

And today on camera, and absolutely crushing.

Yeah.

Amazing.

Usable.

This is 100% usable. Are you kidding me? We filmed workouts with our mics off the other day. Now we've got a superstar here. All right, Alyssa. Okay, your favorite move, right? I think it's from split strong, right? It's the three count. We're gonna break down the burpee. So you're gonna go burpee slower, right? So we go three second Plank.

Yep.

One, two, three, three Second low squat. One, two, three explodes. Three, three explodes. One, two, three. Right back into. Hold for three. Plank for three.

Okay, well, today was clue, but. And with three, three, three, three, three.

That's your finisher, guys. It's one minute of work. Find your plank. Find your plank. You hold a plank for three, I'm gonna count you through it, right? You're gonna do your best. You're gonna forget the rest. It's one minute. One minute to think some happy thoughts. Yes. Hold that plank. Find it in three, two. Let's go. Hold for three, two, one. Low squat. Hold. Hold for three, two, One. Three jumps. Three, two, one. Hold that squat. Hold for three, two, 1. Hit the deck. Hold. Hold for three. Three, two, one. Step up. Hold. Hold for three, Two, one. Three jumps. I love this, you guys. This is teamwork right here. Hold it. Hold for three, two, one. Hit the deck. Hold. Hold for three, two, One. Jump up and hold. Hold for three, two. You're crushing it. Jump for three, two. 30 seconds. You're halfway. You're halfway. Come on. Hold it. Hold for 3, 2, 1. You can do anything for 30 seconds. Yes, you can. Back to squat and hold. Hold for three, two, one. Three jumps for three, two, one. Hold that squat. 10 seconds. 10 seconds. Hit the deck and hold. Hold for three, two, 1. Low squat. Hold. We finish with three squat jumps right here. Let's go. Three, two, one. Yes. Yes. Alyssa, high five.

Way to go, Alyssa.

Awesome work. I am so. So. You're proud of this girl and all your hard work. Thanks for working out with us.

You don't know what you mean to me.

So you were working out with me.

At 4:30 even though you didn't even know it.

I was sleeping. I was sleeping. She's a trooper, you guys. She's so awesome, and I'm so glad you reached out and shared your story. There's nothing more inspiring than seeing someone else's success story, right? It shows you that you can do it too, Right? You just got to show up every day. Consistency. Because consistency compounds, right?

That's right.

Thank you, Alyssa, for sweating with us. Thank you. We didn't stretch. We gotta stretch. We gotta stretch. We're all standing. We'll stay standing. Let's go. Big inhale. Interlace your fingers. Exhale. Push them out towards me. Take them up overhead. Go. Side body, stretch to the right. Nice work. Take it up and over. Side body, stretch to the left. Nice. Take it down. Just flat those arms. Flop them out. Now you're gonna take it Back inhale, Exhale. Chest expansion. Open up that chest. Hello. Push ups. At the end of that workout, take those hands over to the right hip. Gaze over your left shoulder. Big inhale here. Big exhale. Shoulders roll back and down. Nice. Take it back. Big inhale, big exhale. Hands come over to the left hip. Gaze goes over the right shoulder. This is where I like to say, big inhale, big exhale. Just roll those shoulders down. We feel like we have the weight of the world on our shoulders sometimes. Roll them down. Nice work. Take it back. Go ahead, flap those wings again. Nice work. From here, we're gonna go standing quad stretch. So you're just gonna pull right heel to right glute. Tuck the tailbone to me. Soft bend right here in the standing leg. Nice work, you guys. I'm just so proud of you guys for showing up and working hard today. Thanks for sweating with us. Let's switch out that leg. Nice. Quad stretch. Other leg. Soft bend in that standing leg. Nice work. This is not an easy format, but you showed up and you did it. Proud of you, team. Nice work. From here, right heel kicks out. Give me just a nice little sweep and reach for that heel. Little front calf hamstring stretch. Nice work. Step both feet up to meet each other. Step back on the right left heel. Pop right there. Reach to that left hamstring. Awesome. Awesome work. Step both feet together. Grab opposite elbows or biceps. Just release all that tension that is hanging out on those shoulders today. In that neck, release the tongue from the roof of the mouth. Bend the knees. Roll up one vertebrae at a time. When you get to the top two, big shoulder rolls. Up, back and down. Up, back and down. You did it. Way to go, team.

Way to go.

Way to go, team. We'll see you back on the mat for more workouts really soon. Have a great day. Thanks so much for crushing that full body workout with us. If you loved it hit, subscribe to our YouTube channel and you might enjoy this full body circuit queued up for you right here. Otherwise, you can find our entire two week hiit strong program in this playlist right here. Have a great day.