40-Minute Dumbbell HIIT Workout At Home (Intense, Full Body Pyramid Workout)

Hi, I'm Lindsay Baumgren of Nourish Move Love and we're coming at you with a 30 minute full body dumbbell hit workout done in one of our fan favorite formats, the pyramid style. I have the awesome Rachel with me here today. She's your low impact leader, so you can follow her for all modifications throughout today's workout. And today's workout is brought to you in partnership with the Minnesota Pork Board, which I am so excited about because I've been making tons of pork shoulders and pork butts on our new Traeger grill this summer. And, and pork is hands down the most forgiving meat there is. So I can't make it like too dry or really mess it up. It always works out typically. So as we're testing our new grill, it's been fabulous. My husband loves it, I love it, the kids love it, so. And it's a great source of protein, B vitamins, zinc, selenium, and trust me, you're going to need that zinc because you're going to need some tissue repair after today's full body pyramid workout. Rachel and I have some 15 pound dumbbells with us and that's what we're going to be using toggling between throughout today's workout. You can always drop the dumbbel at any point in time. Follow Rachel for the low impact modifications. Follow me if you want to crank it up a notch. It's about to get real spicy in here. We are going to start with a body weight warm up. You ready, Rachel? Let's do it big inhale. Reach up nice and tall as you exhale. Forward, fold, reach for the toes. Oh, that feels good. Open up the backside of the body. If you can hit your toes, calf shine, ankle, whatever it is, you're going to drop the hips, opening up those knees towards those pinky toes. And you're just going to pry side to side right here. This should feel really good, right? Opening up those hips. So we got good range of motion. You're going to squat today. You're going to lunge today. You're going to move side to side. Got it all coming at you. Plant your right hand on the ground, left hand goes up towards the ceiling. Gaze follows fingertips. Roll out that right or left wrist and then switch it out. Left hand on the ground, right hand up towards the ceiling. Roll up that right wrist. Nice. Return to center. Plant both hands on the ground. Push the hips high. Shake out the back of your leg. Bend the knees. Roll up one vertebrae at a time. When you get to the top. Give me two big shoulder rolls. Up, back and down. Up, back and down. Take your hands right here in front of your face and squat it out. You're gonna squat. Nice. Okay, down, up. Weights in the heels. Think long glutes as I sit the hips back. Then squeeze the glutes to stand tall. Driving through my heels. Drive through the heel, stand tall. Knees go out towards the pinky toes. Now add an alternating push right. Nice. Push left, back to center. Push right. Nice. Alternating press overhead. Imagine doing this with dumbbells right here. Gonna do an alternating Arnold press squat thruster. That's the bottom of your pyramid. Like I said, it's gonna be a spicy workout. You guys. 30 minutes, full body hit. You're gonna get it done right here for three. Nice. Go two and go one. Right foot forward. Left foot steps back. Lower that left knee actually all the way down to the mat. Take a reach across the body. Torso rotation, back to center. Now lift your back knee up off the mat just a couple inches. Hold here for 3, 2, 1. Set it back down. Torso rotation, back to center. Lift and hold. Hold for three, two, one. This is one of the moves we're also going to do today. We are preparing you for the moves you're going to do today. Imagine doing this with a bicep curl. That lunge hold. It's going to get spicy. One more right here. Hold for 3, 2, 1. Nice work. Set it down. Half kneeling position. This leg comes out back of the hand. We're going to tick tock it. We did this move in our split strong 35 program, and you guys loved it. So we're bringing it back. Opening those hips. One of my favorite hip opening mobility exercises. Two more, two more. Take it down and up. Last one right here. Switch it out. Back right knee on the ground, left foot forward. Tuck that right toe under. Lift it up and hold for 3, 2, 1. Set the back knee down, torso rotation and twist back to center. Lift up and hold for three, two, one. Set it down, torso rotation. Nice. Right here. You got two more in you. Lift up and hold for three, two, one. Set it down, torso rotation. Last one. You're gonna hold it here for three, two, one. Set it down. I'll scooch over. I'm opening this knee up to the side. Back of the hand's gonna tick tock down. Let's go. Tick tock, down and up. Pushing that elbow into that knee, opening up the hips. Inner thighs should feel real good. Gonna give you a little bit more range of motion in those Squats that you're gonna kick off the pyramid with. You got it? Two more, two more. Down, up. Last one, last one. Tick tock. Down, up. Plant your hands to the ground. Step back. Find Rachel's gonna take it from her knees. Option knees or toes. Shoulders are stacked over wrists. Think about pulling the toes towards the heels of your hands. Hold it here. You can option take a nice wide base with your feet. You're gonna alternate a row, so row right, row left. Keep those hips square to the ground as you pull that elbow to rib cage. Elbow to rib cage for eight, seven, six. You got it. Five, four, three, two. One, two. Push ups. Knees or toes? Lead with the chest. Down, up, down, up. Push, up and back down. Dog pedal up the heels. Stretch it out. Walk your hands back to meet your feet. Bend at the knees, roll up one vertebrae at a time. When we get there, two more big shoulder rolls. Up, back and down. Up, back and down. Find a nice loaded squat position. Push right and left. Push right, push left, Push right, push left. Push up those outer glutes right here. We're gonna move side to side. Gotta warm them up. Push off those glutes. Push, push. You got it. You got it right here. Go. Eight, seven, six. We're gonna jack it out in four. Three, two. Let's jack it, jack it, jack it up. Here we go. Finishing that warm up. Jumping jacks, high knees and butt kicks. 8, 7, 6. High knees in 4, 3, 2, high knees. Let's get it up, up, up. Come on, drive those knees up right here. Go. 8, 7, 6. You got it. 5, 4, 3, 2. Heels to the glutes. Come on, open up those quads. Finish it for eight. Seven, six. You got it. Five, four, three, two, one. You warm, Rachel? Yes. I'm sweating already. It's warm. In this studio today, there's gonna be sweat flying. All right, we're starting off that pyramid. Grab a quick sip of water. Jumping in squat thruster, alternating Arnold press. Holy bananas. Right? Okay, I'm gonna use two dumbbells. Rachel's gonna show you the one dumbbell option. Front rack. Those dumbbells, they can rest right at your shoulders. Okay, I'm gonna squat punch right, squat punch left. It's an Arnold press, so I'm getting that rotation. Palm rotates out, palm rotates back in. Nice rotation through that shoulder. When you reach overhead, how often do you just go straight up? A lot of times you're reaching for something, right? Twisting through that shoulder joints. That's why we do it. Are you ready, Rachel? It is 30 seconds. 30 seconds of work. We get you really amped up and then you get like a long break right away. Just wait. It gets spicy as we go. Six moves climbing that pyramid, starting with move number one. Alternating squat thruster, Arnold press. We go in three, two. Let's go. Let's go. Squat, push right, squat push left. Rachel's got one dumbbell just going straight overhead. Inhale, down, exhale, push long glutes down. Squeeze and drive through the heels, palm rotates out, pressing overhead. Nice. You're halfway. You're doing this for 30 seconds, then you get a 30 second break. I'm going to show you move number two. We go there. Come on, stay with it. Five seconds here. You got it. You got it. For three, two. Give me one more. Nice work. From here, you're gonna go the half in. We'll go right leg forward, left leg steps back. Drop the knee to the ground. Bicep curl. Pick it up, set down curl. Pick it up, set down, curl. That's move number two. So we stack on right. So you gotta go back to the squat thruster. Right into the lunge curl. Knee is down for stability with the curl. Lift that back knee off the ground. Isometric. Hold for a second, then you tap it back down. You ready? Grab your dumbbells because you're there. In three, two. Let's go. Squat thruster. Punch right, punch left. Stacking on. Now we go. One minute of work. 30 seconds per move. Your pace, your tempo, it's all time intervals. You decide. How many reps can you get in in 30 seconds? Today you can go lighter and faster. You can go heavier and slower. Come on, right here. 10 seconds on the squat thruster. Right foot forward, left knee back lunge with a bicep curl. We go there in three, two. Let's go. Right foot forward. Left knee hits the mat. Bicep curl. Pick it up. Hold. Set it down. Curl it. Pick it up. Hold tension on those legs. Set it down. Curl it. Nice. A lot of stability. Maybe you can go heavier on those biceps. Right here. You're going to feel that front leg talk to you. Do you feel it? That front glute quad is going to get spicy towards the end of this workout. Come on, right here. Keep going. One bicep curl with the knee down. Lift that back knee up. Isometric lunge. Hold. Five seconds. Finish it right here. You got three, two. Set it down, set it down. Shake it out. That front leg, it's going to get real spicy. You're going to switch sides. Left Leg next time. Then you're going to take those dumbbells and you're going to set them right out apart from each other. And you're going to be a lateral bound with a dumbbell pickup. So it looks like this. Bound, pickup, bound, pick up. Bound, pick up. I'm taking my inside hand to that dumbbell and picking it up. Rachel's taking up the bound, still giving you the pickup. You ready? Start at the bottom. Squat, thruster, lunge, curl up. Three, two. Let's go, let's go. Squat, push right, squat, push left. Three moves string them together. 1 minute and 30 seconds of work so we start to build, right? This is an endurance workout, so I got my 15s. It's hard to increase weights in endurance workouts. This is challenging stuff right here, you guys. One move on top of the next limited rest. 10 seconds here. Then you go left leg forward, right knee to the mat, lunge, curl. You're there in three, two. Let's go there. Set that back. Right knee down. Give me a bicep curl. Pick it up. Hold. Set it down. Curl. Pick it up, Hold. Just lifting barely off that mat. Back knee hovers off the mat. Right back toes, stays tucked under that front knee. It's got to stabilize you. Give me the bicep curl. I'm going to show you right here. Don't let this knee cave in. He's got to stay right here. It's really easy as you come up to let this knee go in. No, no, no, no. Right, come on, curl. Let's go. 3, 2, set the dumbbells right here. Frame the foot. Come on. Bound, pick up, bound, pick up, bound. Woo. Those legs. Oh, they're going to get spicy today. Come on. Stay loaded in the bound. It's 30 seconds of work and you are working right here for that. Seconds of rest. Come on. 30 seconds of rest comes after this. Yes, you can push it. What would it look like If I said 10 seconds here? 10 seconds. Yes, you can stay in it. Stay in it. Come on. 5, 4, 3, 2. Walk it off. Legs on fire, let's go. Arms, you're gonna grab one dumbbell, one dumbbell. Gonna put it in the hand, right, right here. You're going to give me a push up, pop up row. Rachel's going to stay on the ground. She gave me one push up, one kneeling row. I'm giving you one push up from my toes. Popping up, one standing bent over row. Are you ready? Catch your breath. Starting on squat thrusters, four moves, two minutes of work. Stack it On. Stack it on three, two. Let's go, let's go. I got these little curly wings. Come out when it gets real hot and humid. Nice work. Ever since I had kids, I got curling my hair. I don't know what it is. They say pregnancy, like, has those random hormones that does that. That's what I got. Got some cute curly cues. Whoa. Sign of hard work right here. Come on, come on. Legs and shoulders, base of your pyramid. Foundational exercises. Finish it. Five, four, three, two. Here we go. What do we got? Right foot forward, left leg back. Find it. Drop the back knee. Curl it. Pick it up. Put it down. Curl it. Pick it up. Put it down. Curl it. Pick it up. Set it down. Come on. One curl, one lunge. Hold these. Lunge holds. So good if you're working on your lunges, you got knee pain for lunges. Really good move to practice. Right here, you frame that front foot. Lateral bound dumbbell pickup. That's where we're going in 5, 4, 3, 2. Frame it. Here we go. Come on, let's get there. Lateral bound, pick it up. Set it. Down bound. Pick up, set down. Give me that full squat, full hip extension at the top. Come on. I know your legs are tired. You get a break. Push up, row, upper body. That's where we go. Upper body. Mike, pack even came off. I'm so sweaty up in here. Come on, keep going, Rachel. You got this. You got this. Strategically timed mic pack. Pop up. I needed a break. 5, 4, 3, 2, 1. Let's go. Dumbbell. Right foot was forward. Dumbbell right hand. Dumbbell right hand. Push up, pop up, row on the right. Here we go. 1. Push up, pop up, row on the right. Come on, come on. Push up, pop up. Rachel's gonna stay kneeling. This is where I'd maybe reach for a 20 pound dumbbell on those rows. I could give it a little bit more for that upper body. Come on, come on. 5, 4, 3, 2. You're out. 30 seconds to break. Holy sweat flying everywhere. 30 seconds. Grab some water. Moving on. Move 5, 5 is 6. Gonna come back to that kneeling position. Okay. Gonna give me a wood chop. Rachel's gonna go standing. I'm gonna go kneeling chop. Hip, shoulder, hip, shoulder. Stabilizing the core. Five moves. You ready? Grab the dumbbells. Squat thruster in three, two, one. So you gotta get mentally tough right here. I know it's hard. I'm with you. I feel every rep. I feel every rep. Pyramid workouts, they're not for the faint of heart. Come on. You are strong. So sinking strong today. Yes, you can. One rep at a time. Now he's go to one dumbbell like Rachel. Just keep moving, just keep moving. 10 seconds. Half kneeling. Left foot forward, right knee back. Kneeling curl. We go there in three, two. Let's go. Left foot forward, right knee back. Hit the mat. Curl, lift, lower, curl, lift lower. Catch the heart rate. Right here. Strength training. Come on, come on. When the sweat really starts to pour. How you doing, Rachel? Yep, we're here. We're breathing heavy. We're moving. Five seconds. Framing the dumbbells on the foot. Lateral bound in 3, 2. Frame it. Here we go. Pop it. Grab the dumbbell with that inside hand. 30 seconds. Yes, you can. Just keep moving. Your pace, your tempo. Come on, come on. I know your legs are spicy. Whoo. So are mine, but I just finished. Split strong. 35. Let me tell you, I'm feeling strong. I was using 30 pound dumbbells last week. Right here. Makes these 15, 15 pounds. Not feel so light, though. Still, because of all the jumping and the endurance back to back moves. Come on. Five, four, three, two. Dumbbell, left hand. One push up. One row. Come on. One push up. Pop up, row. You can take this at your pace. It's your 30 seconds, guys. It's your 30 seconds. Rachel's gonna stay kneeling. I'm giving you the pop up. Come on. It's the only form of burpees you got to do today. It's right here. Yes, you can. 10 seconds. 10 seconds. You stay kneeling for the wood chop. Yes, you can. Let's go. Let's go. 5, 4, 3, 2, 1. Left foot stays forward. Right foot down. Right hip, left shoulder down. Inhale, exhale. Inhale. Kneeling takes the legs out of the equation. Put the work into the core. Come on. That 30 second break, what we're working for, 10 seconds. Grit your teeth. Dig in right here. Five, four, three, two, one. Whoo. Holy bananas. Five moves down. Are you ready for the big six? I don't know if I am. It is a weighted lunge jump. This is move number six. Okay. Right here. Drop together. Switch. Drop together. Switch. Drop together. Switch. Whoo. It is gonna get spicy. I'm hitting pause. We're gonna take a quick breather. Put your hands on your knees. Take a big inhale. Fill up those lungs. Take a big exhale. This is the only time you have to do all six moves together. Say, yes, I can. Come on. Say, yes, you can. You ready? Is your ponytail tight? Are your braids tight? Tighten your braids. Tighten your ponytails. 6 moves 3 minutes of consecutive work. You are a Warrior. Squat thruster. We go in three, two. Let's go. Come on. Come on. I gave you that extra break. Come on. You got to give me something extra right here. I give you an extra break. Give me something extra. Three minutes of work. Say it. Say, yes, I can. Yes, I can. One move at a time. The only time you're gonna do all six moves together. You want quick, efficient strength and cardio. This is where we work out. So, you showed up for today. Come on. Five seconds. Let's go. Three, two, one. Whoo. Right foot forward. Left knee back. Drop it. Curl it. Pick up. Hold. Drop, curl. Pick up. Hold. Your chance to catch your breath right here. Strong front knee. Strong front knee. Come on, come on. Curl. Hold. Take the new moves you've never done before right here. And just master them. Focus on one thing. I'm focusing on that front quad, front glute. Right here. Come on. You're gonna frame that foot. Lateral bound with a pickup. In three, two. Let's go. Frame the foot. Come on. Get spicy. Right here. Push right. Pick it up. Push left. Pick it up. Come on. Come on. Find that fire. Find that fire. You're going to go upper body after this. Make it count. Get into those legs. Dig deep. Yes, you can. Yes, you can. Come on. Let's go. What would it look like If I said 10? 9? You got this. Come on. Stay with me. Down to the ground. Push up. Row. In three, two. Dumbbell. Right hand. One. Push up. One. Ro. Get it. Come on. Quick transitions. That's what makes this workout so stinking hard. Whoo. You got this. One rep at a time. That's all I'm asking. One rep at a time. You were made for this. Come on. Building physical strength, mental resilience. Right here. Be resilient for 10 more seconds. Half kneeling, half kneeling. Chops. That's where we go. Come on. 5, 4, 3, 2. Let's go. Left foot forward. Right leg back. Right, right, right. Yeah, Rachel. Follow Rachel. We all got our shrinks. Numbers are not. That's where. I'm just catching my breath, because it's about that move, number six. It's coming for us in five, four, lunge jumps. Three, two, one. With or without that dumbbell? Here we go. Here we go. I got to get my legs right. Drop, pop, drop, switch. The arm that's holding the weight is the arm that goes or leg that goes. Back. 30 seconds. This is it. One minute. Break. It's coming for you. Earn it. Come on. Yes. You can Say it. Yes, I can. Right here. Ten. Come on, come on. Dig deep. Five. Four, three, two, one. Set it down. Walk away. Hands on knees. Holy bananas. Pyramid workout never fails to kick my butt. Whoo. Every time. Every time. Here's the good news. You don't have to do the six moves altogether at all anymore. Squat Thrusters. They're out of here. Kick them out. They're done. We go down the pyramid, reverse order. Your last move is that lunge curl. Okay. Yeah. That was tough stuff, Rach. Hi, this Matt Sweat. Sweat is flying. Yep, that's what we're gonna call this sweat flying workout. I need some water. Catch your breath. Got about 20 more seconds. We start weighted lunge jumps, then we go half kneeling chop. What leg we got? Forward. All right? Take one more big inhale, one more big exhale. It's five moves. You've already done the hardest part of the workout. It is all downhill from here. Weighted lunge jumps. You ready, Rach? Lunge jumps, then we go half kneeling chop. Okay, let's get it. You ready? Lunge jumps. 30 seconds. You ready, Rachel? It starts in three, two. Let's go, let's go. Drop, hop, drop, hop. And switch. Come on. Starting fresh. Got that? One minute breaking me. Whoo. This feels a lot better than it did last time. Come on. So I love this pyramid. You get to tackle the moves with a different attitude, different mentality. Right here. I can go harder on the lunge jumps. Maybe not so hard on the half kneeling lunge curl. Come on. 10 seconds. Half kneeling chop. Left leg forward chop to the right hip. You're there in three, two, one. Switch it out. Here we go. Right here. Right hip, left shoulder. Right hip, left shoulder. Feels good to tackle these. Not so out of breath. Come on. You got it. One rep at a time, using that core. Core. Come on. Come on. Ten seconds. Dumbbell stays in my left hand. One push up, one row. Three, two, one. Set it up, Dumbbell. Left hand One push up, one row. Come on. Push up. Pop up. Throw it. Push up. Pop up. Row. Whoo. Come on. Come on. I know you're tired. So are we. We're not leaving you. Not today. We're in it together, team. In it together. It's your 30 minutes. You showed up to work. Let's go. Let's go. You got this. One rep at a time. Come on. Five seconds. Yes, you can. You're going lateral bound in three, two. Set those dumbbells up. Lateral bound pickup. Let's go. Push it. Pick it up. Push it. Pick it Up. Set that dumbbell down with control. Long glutes on the way back. Squeeze on the way up. Long glutes on the way back. Think about your butt aiming for a chair behind you. Then pull up and squeeze. Come on. One rep at a time. It's just this and half kneeling. 10 seconds. 10 seconds. Whoo. Come on. Come on. Push it. You got 5, 4, 3, 2. Half kneeling, half kneeling. Left leg forward. Right knee hits the mat. Curl it. Get up. Last time you're gonna do. Is one of those moves where if you're watching this on an Instagram slider, you're like, that doesn't work hard. If you're doing this workout, you're like, get out of here. This move is so hard. 10 seconds. Let's go. Come on. You got 5, 4, 3, 2. Just set them down. Oh. Shake out that front leg. Ha. You don't gotta do those anymore. Back to the start. Weighted lunge jump. This time we drop off. Lateral bound. Okay. This is tough. Who writes these workouts, man? Whoo. We want you to get quick and efficient workouts at home. That's why we do it. Come on. You're tough. Five seconds. Grab that dumbbell. Weighted jump. We go in three, two. Let's get there. Down. Come on. You got this. Yes, you can. Say it. Yes, I can. Whoo. Let's go. Right here. Weighted jumps, half kneeling chop. Come on. Go. Left hip this time. Yes, you can. Come on. Come on. One rep at a time. Start that pyramid strong right here. You're gonna go kneeling in 10, 10 seconds. Push it right here. 5, 4, 3, 2, 1. Right foot forward, left hip. Let's go. We're just gonna breathe. We're just breathing right here. Come on. So important. Catch that breath so it's got somewhere to go. This is where we crank up the music. Tell Paul, our video guy. Crank up the music right here. We got Nothing. Come on. 5, 4, 3, 2. Dumbbell right hand 1. Push up. Pop up. Row. Let's get it, let's get it. Come on. Push up. Pop up. Row it. Starting to get tired Gonna drop to my knees My pride is like, stay on your toes my sake. Hips are like, show good form. Drop to your knees. Come on. You do your best, you Forget the rest. 10 seconds. Yes, you can. 10 seconds. Take the workout where you're at today and get after it. You got three, two lateral hops for the last stinking time. Let's go. Crush it. 30 seconds. Your break is coming. Come on. Give me all you got. Right here. Working for that break, we are working for it. 20 seconds. Earn it. Earn it. Come on. Don't quit. Not yet. Not now. Stay in it. Let's go. Let's go. Come on. Give me ten. Nine, eight. You got this. Stay with me. So strong. That's what you are for. 5, 4, 3, 2. Drop it. Water. 30 second recovery. No more lateral bounds. Holy bananas. No more lateral bounds this time, you guys. We drop off the row and the push up. The row and the push up. 10 seconds, weighted lunge jump. Come on. Finish it. Three moves. 1 minute and 30 seconds of work. Come on. Yes, you can. We go in three, two. Let's go, Rachel. Come on. Whoo. Yeah, Rachel. Low impact leader. She's crushing. She's crushing. I know you guys love having her in the workout. So do I. Someone to feel the pain with me. How do you feel about it, Rachel, right? We're sweating together. This is fun, right? This is one of the hardest things I'm gonna do today. It's gonna make me mentally stronger for everything else I'm gonna tackle today. Yes. You too. You two, right here. Ten seconds. Whoo. Come on. Half kneeling chop. We go there in five, four, three, two, one. Left foot forward. Right hip, right hip, left shoulder. Come on. Hup, hup, hup. Again. This is where we just catch our breath. We're doing our best to push you. Come on. Push it right here. Motivate each other. That's why you showed up today. What did you make? What made you press play for me? It's you guys. I love bringing you new content right here. 3, 2, 1. Dumbbell. Left hand. Push up, pop up. Row. Come on, come on, come on. One rep at a time. Dropping back to those knees again. Just keep moving. One rep at a time. Yes, you can. 10 seconds. 10 seconds. Come on. Keep pushing. Right here. 5, 4, 3, 2, 1. That was your last move. I thought we had one more. That's it, you guys. You're down to two moves. Lunge jumps and chops. Lunge jumps and chops. Woo. How you doing, Rage? I'm in it. I'm going to push. I'm going to go as hard as I can to this minute of work, right? Join me. What do you got today? Show up. Work hard. Five seconds. Grab that dumbbell if you want in. Three, two. Let's go. Lunge jumps. Come on. Now I gotta do it two more times. Come on, get in it. In it to win it. Right here. In it to win it. Come on. You gotta put your name on this. Make yourself proud. Don't quit. Not yet. Come on, keep pushing. One rep at a time. Right here. It burns. I know. I'm with you, but it's the last time you're have to do these stinking chops. Come on. 10 seconds. Let's go. There. Finish it. 5, 4, 3, 2, 1. Left knee forward. Right hip. Last time. 30 seconds. Is this right? No, other side. Thank you. Thank you. Physically and mentally fatigued. That's what we are. I love it. 10 seconds. Push it. This is it. That 30 second break comes in 5, 4, 3, 2, 1. Break. Whoo. You guys. One move. One move. Lunch jumps. I know you love them. This is it. Finish your pyramid. I'm so stinking proud of you. This is hard work. Hard work. We love hard workers right here at nml. We love all of our hard workers. Come on, finish it right here. Keep breathing. This is why you build strength. Split strong. You build strength. Now you get to put it to the test. Put it to the test. Three, two, let's go. Endurance puts all that strength you've built to the test right here. You did split strong. This is why you did it right here. Come on. Train like the athlete that you are today. Bring it out. Bring out that inner athlete for the last 20 seconds. Come on. Yes, you can. Don't quit. Not yet. Whoo. We're in it, guys. We're in it. Together for 10, 9, 8, 7, 6. Those legs to quit. But they're not gonna. Come on. Three, two, one. Holy bananas. You crushed it. Just breathe. Soak it in. Feel that heart going like this in your chest. Woo. You got a healthy heart, my friends. That's something to be grateful for today. And the fact that you're done with your workout, that's something to be grateful for. Okay, okay, let's stretch it out. Let's go back to that half kneeling position because we love it. Okay, starting this half kneeling position, all you're going to do is give me a simple tailbone tuck. Tuck your hips towards me instantly. You should feel this growing right here. Activate. Tuck your hips towards me. That's it. Just tuck the hips. You don't have to be way out here. Stretching. Okay? Simple hip tuck. Now take this arm, reach up overhead, maybe give it a gentle little pull. Increase that mobility. That stretch right here. So proud of you guys. Pyramid workouts are so hard. Every time we build them, I'm like, I can't believe this is their favorite format. You guys are crazy. You guys are nuts. And you love it. I love it. I love how crazy you are. Okay, come down to a kneeling position. Kick this right leg out to the side. Toes are facing straight ahead towards me. We're doing a couple hip rocks. Sit the hips back. Come forward. Sit the hips back. You want to increase it. Point the toes up to the ceiling. When you're back, set them down. Go forward. Hips back. Toes up, toes down. Sit it forward. Nice. Just opening up those hips, catching that breath again. So proud of you guys. I love that you love these fiery pyramid workouts. Talk about getting it done in 30 minutes at home. Right there. One more. Nice work. Bring it to center. Find a nice kneeling position. Take those knees little bit wider. Send those arms long. Hips stay high. Just opening up. Nice puppy dog stretch. Reach those hands away from you. Reach, reach, reach those fingertips, creating length from fingertip to tailbone. Right here. Hips stay high. Nice. Hold it here for 3, 2, 1. Now you're going to find those forearms. You're gonna take those hips a little bit wider. We're gonna go into a nice, like, frog pose right here. Nice. And. And wide. You're basically just letting your hips drop down to the mat. You're opening them up. This is a great move for hip mobility. And then you're going to add a little shift forward, shift back, shift forward, shift back. You just hang out right here. So good for opening up those hips. Nice work, you guys. I'm so proud of you. That sweat is just everywhere. That sweat is just everywhere. I love it. You know when you finish a workout and you're like, I earned every single drop that is coming off my body right now. And I'm so of proud. Proud of myself. That's what this is right here. Nice. Oh, so good. Bring it back in. Or if you're like me, you shower probably way less than you should. I don't promote it. Not good hygiene, but okay, here we go. Left foot up, right knee on the mat. That simple tailbone tuck. Tuck that tailbone. Take this arm up and over if you want it. Nice little gentle stretch right here, you know, Nice blow dry, blow dry out that sweat out of the hair. And a little dry shampoo. Little sprinkle of water. Baby wipes are the best thing ever. Little wipe, wipe. You're on with your day. Mom heads to the park. I mean, it's hot out. You're gonna keep sweating. Right back to center. Take it down. This time, I'm gonna kick my left foot out. Toes face me. That hip rock again. Forward, sit it back. Option. Toes go up to the ceiling. When I'm back, drop the Foot come back forward. I mean, after my workouts, I'm like, but I got to take the kids to the park. I'm gonna sweat anyways. I'm chasing them around. Mom's gotta be lava monster. So you know what? I'm just gonna go for the baby wipe, and I'll shower at the end of the day. Again, probably not the best for health and hygiene, but you do. You do what you got to do, right? Just getting that workout in feels good. Sweat is one of the best ways to detoxify your bodies. We don't need no facials. We're just gonna sweat. One more. One more right here. Take it back. Toes up, toes down. Bring it back in. This time, we're gonna do a little cat cow. So just drop the belly, lift the chin. This is really about the pelvic tilt, you guys. A lot of times we get into the upper shoulders, upper back, and now push. Tuck those hips under. Think about looking at your belly button. Tuck those hips under. One more time. Drop it. Nice. And push up. Awesome job. Tuck your toes under. Sit back on your heels. Nice quad stretch because we stayed loaded in those lunges right here. Big up. Push your hips to me. One hand down to the ground. Opposite hand reaches up overhead. Nice little ballerina stretch from bar class. So good for the tops of those thighs. Big. Push those hips towards me. Push, push, push. Sit it down. That's a wrap. You're out of here. You crushed it. I'm so proud of you guys. I'm so glad you showed up for the pyramid workout and made it to the end. Awesome job. Nice work, Rachel. High fives at home. Come back. As always, more pyramid workouts. Strictly strength, cardio barre, yoga, you name it. You can find it@nourishmoovelove.com and if you want to check out our friends at the Minnesota Pork Board for more healthy ways you can cook pork and not mess it up on the grill like me. Right? It's so forgiving. That's why I love it. You cook it to 150, 45 degrees, and you call it good. And it's full of all those good vitamins. Protein, selenium, B vitamins, vitamin B6, and my favorite, zinc for tissue repair after a killer workout. You can check out more pork recipes@mnpork.com we'll see you guys again really soon. Have a great day.