40-Minute Dumbbell Strength + Kickboxing Circuits (Strength + Cardio)

Good morning. Good morning. We are so excited, so excited you're here. Lauren and Dee from Canada. Woo. You guys, this is going to be a fun live workout. I'm Lindsey Baumgren of Nourishment of Love and I have the amazing Rachel with me this morning. And we are coming at you live with a 40 minute dumbbell strength circuits paired with cardio kickboxing circuits. It is going to be a sweaty one, you guys. It's going to be full body. You have three dumbbell strength circuits and you have three cardio kickboxing circuits. It's going to be 40 minutes of intensity is what it's going to be. So we're going to get some strength training in which I love, and then we're going to go into some cardio kickboxing. Good morning. Oh, I don't want to mess up your names. Nice work, Elizabeth. Awesome. We're so excited you're here in Omaria. That's a beautiful name. Omaria, welcome. Awesome. Good morning, you guys joining us here on Instagram. We're so excited you're here and we are so excited to kick off this 40 minute sweat session with you. We have one more workout like this on YouTube live and you guys loved it. So we're coming back. Dumbbell strength circuits, cardio kickboxing. We're going to strength train and then we're going to raise that heart rate. Ready, Rach? Let's go. Awesome. We're just going to jump right in, you guys. Good morning. And let's get after it. All you need is some dumbbells. You're probably going to want a sweat towel. You're going to want to make sure you got that ponytail nice and tight. Today we did the braids and the loops because it's going to be a ponytail fly in. Kickboxing, sweaty workout. That's what it's gonna be. Okay, guys, let's get this party started with a good body weight. Warm up and then we're gonna jump into our strength circuits and into our cardio kickboxing circuits. You ready? Yep. Awesome. Let's do it. Feet are shoulder distance apart. Big inhale. Reach up nice and tall. Exhale, baby. Back bend. Pull those elbows down towards the hips. Nice. Reach it up. Right wrist grabs left. Let's go up and over. Side body stretch to the right. If it feels good, you're ready for it. Take it all the way down and around. Ooh, there's those hamstrings. Hello. Good morning. Switch it out. Other side. Left wrist grabs right. Up and over to the left if you're ready for it. All the way down the round. Open up those hammies. Nice. Back to center. Flap the arms. Just flap it out. Start to get some blood flowing. Nice. Take those arms slightly behind you. Thumbs are up. And you're just gonna roll it back. Roll it back. Shoulders rolled down out of the ears. You guys, you can stick with me if you want to go a little bit more intense. Rachel's gonna offer modifications today, which is awesome. Modifications for strength training mod. Modifications for slowing down the cardio kickboxing segments. Nice. Chest is open. Think about spreading those chest muscles apart. And we're going to sit right back into squat. So just sit it down. Up. Nice. Right here. Thinking about driving that weight into the heels. Thinking about pushing my knees out towards my pinky toes. Awesome job. As I come to standing, I'm thinking about tucking my pelvis under my rib cage. Pelvis under rib cage. Keep it nice and tight. Awesome job. You're going to keep that core turned on throughout this entire workout with our strength circuits and with the kickboxing circuits. Kickboxing is always funny. It makes me sore in, like, weird places around my rib cage. You don't realize all those small, stabilizing core muscles that are working. You're going for four. Nice. Three, two, and one. You're gonna stand tall. I'm just gonna be baby kicks. Baby kicks. So I'm hinging slightly back in this kick position. I'm thinking hips to ribs are open. Hips to ribs are open. Hinge slightly back. If you feel for it, you can take it up just a little bit higher. Okay. All these kicks are going to be up to you. You can bring it high, you can keep it low. You can shorten the lever by just doing knees. Knees is a good option if you want to shorten that lever. Okay. You make this workout work for you today. Go. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Take them back. Take it back, take it back. Kick back. Let's kick back. Kick back, kick back. Nice. Squeeze those glutes. Drop. Drive through the heel. Drive through the heel. You got it. Go, 8. Go, 7. Go, 6. Go 5. Go, 4. 3, 2. Find a nice, stable base right here. Jab it up. Jab, jab. Right, left, right, left. Punch it out. Core is tight. Nice. There you go. Go, eight, seven, six. You got it. Five, four, three, two, and one. Now give me a squat. Two jabs. Squat, two jabs. Down, jab, jab, down. Jab, jab. Nice work. Squat, Jab, jab, squat. Jab, jab. Nice. For three. Awesome. For two. Last one. Right there. Step back to lunge. Left leg forward, right leg back. Tuck that pelvis under the rib cage. Drop that back knee. Pulse it down for eight. Seven, six. You got it. Five. Keep that weight in that front heel. Final. Three, two, one. Full range. Go. Lunge in. Tap. Option. Stay here. Lunge. Tap, option. Lunge. Front kick. Lunge, front kick. You decide. Your pace, your level. It's up to you. You're here for four. Nice work. For three. Hold that lunge in. Two and one. Hold that lunge. Take that right arm overhead. Just take a nice little reach. Reach. Take your hands, plant them inside your left foot. Nice. Nice little runner's lunge right here. Going to take that left hand. You're going to open it up. Ace called fingertips. Spinal rotation. Opening up through the hips and the glutes. Love this one. Nice. Plant that left hand down. Step back on a high plank. Option. Knees or toes. Hold it here. Two push ups. Down, up, down, up. You got it. Step that right foot outside the right hand. Nice easy twist. Nice work. Set it back down right here. You're going to walk your right foot in nice and square. Walk your left foot in. Find that low lunge position. Tuck those hips under that rib cage. Pulse it down for eight. Seven, six. You got it. Five. Four. Full range. In three. Two. Let's lunge. Lunch. Lunge down and tap. Option A. You're here. Option B. Give me that front kick. Lunge. Kick it. Lunge. Kick it. You got it. Four. Nice work. Three. You're gonna jack it out in two and one. Let's jack it. Jack it. Jack it, Jack it. Hey, so we're gonna jack and jab. So give me one. Jack, one, jab. One jack, one, jab. Sorry, Rachel. We're gonna open your thighs. Jack it. Jab left. Jack it. Jab right. Jack it. Jab left. Jack it. Jab right. Jack it. Jab left. Jack it. Jab right. Nice. Go. Eight. Finish that warm up right here. Come on. Six. Woo. Five. Nice. Four. Awesome. Three and two. And one. Two arms. I'm sweating, right? I'm sweating too. It is going to be a sweaty one, you guys. We are going to start on string circuits. So excited you guys are here 15 weeks pregnant. Yep. You take it at your pace, your tempo, boy. That's boy wifey. Not sure if that's your just YouTube name. Anyways. Oh my gosh. We have so many pregnant women on this week. 25 weeks. You guys are awesome. Way to show up and work hard. The thing is, is you're going to take it at your pace, ok? I was my face. If there's too much twisting, take the knees at your pace. Take the kicks at your pace, ok? Your heart rate's going to get really high during this workout. Just make sure you can continue to breathe and talk through it. All right, guys, this is what your workout looks like. Three strength circuits. Legs, arms, total body. We're starting on legs. You're going to do three leg exercises. 40 seconds of work, 20 seconds of rest times two. After we get through those two strength circuits, you're gonna go right into a lower body kickboxing sequence. So it's gonna be kickboxing focused on the legs, okay? That's how we're gonna start this workout. Your first move is going to be a deadlift, clean spot. We are just getting after it right away. Follow Rachel for the modification. I'm going to kick my butt. I'm gonna kick my butt where my feet land. That's a nice narrow stance that feels comfortable for me. Can I widen it a little bit? If you need to. To give me one deadlift. Initiate with a hip hinge. Power those dumbbells up into a squat. Rachel's going to keep the dumbbells at her side. One deadlift, one squat. One deadlift clean, one front squat. I'll show you from the side. It's 40 seconds of work, 20 seconds of rest. You ready, Rachel? Let's go. Let's get this party started. Start that timer in three, two. Let's go. Give me the hip hinge. Power it up and squat. Nice. One deadlift and one squat. My heels pop off the ground a bit as I power those dumbbells up to my shoulders, using the momentum from my hips driving forward to power those dumbbells up. Nice work. Deadlift and front squat. Working the hamstrings and the glutes and then the quads and the glutes. So this is posterior chain, backside of the body, anterior chain, front side of the body. We are going to get after it right away with this leg exercise today. Come on. 10 seconds here. Yes, you can deadlift, clean squat. You're in for 5, 4, 3, 2, and 1. You're gonna give me a lunge hold option at a calf raise. You're resting for 20 seconds. Let's go. Left leg forward, right leg steps back, step back, lunge, hold, left leg, calf raise and stand tall. Just my right leg is going to step back. Each time Rachel's omitting the Calf raise, giving you a hold. We go in three, two. Let's go. Lunge hold, calf raise. If you want it. Stand tall. Lunge hold. Calf raise on the left. Stand tall. What I'm thinking about is holding. Transfer the weight from toe back to heel. Drive through the heel. Transfer the weight from toe to heel. Drive through that front heel. As you replant that front heel, it's a reminder to drive through that front heel to stand you up. I like to think about making a fist with that front butt cheek. And that's how I stand up. Nice and tall. Just dropping that back right knee to the ground. Come on. 10 seconds here. Staying on one leg the whole time, really going to burn it out. You're in it for 5, 4, 3, 2. Give me one more. Because you can. Nice work. I'm going to go to one heavier dumbbell. Lateral squat. Lateral squat. You want to have your dumbbell, Rachel? I'll grab one of those. Heck, yeah. Okay. I know her limits. I know she can do more than that. A good friend here. Now. Nice and wide. Toes still. Space me or slightly out. Side, center, side, center. Go right. In three, two. Let's go. Hips go down and back. Push center. Down and back, push center. Dumbbells connected to my collarbone and my sternum. Nice. My hips go down and back. I'm slightly hinging forward as I sit down. Think of it as a single leg squat on each leg, pushing off those outer glutes. My gluteus medius to standing back up to center. Nice moving. All planes today, right? A little bit of lateral movement here, a little bit of lunge. Front to front, front to back movement. Gonna train it all planks. Because it keeps us healthy physically and mentally, today's workout is going to be mentally engaging, let me tell you. 3, 2, and 1. Press to recover. And we're back on it. Repeat those three moves, same set. 40 seconds of work, 20 seconds of rest. Deadlift, clean squat. Okay. Deadlift, clean squat. Grab your weights. You're on in five. Here we go. Kick that booty. Three, two, let's go. One deadlift. One clean squat. Hips go back, hips go down. Nice work. Stick with me if you want to add that front squat, that powerful clean. Or stick with Rachel if you just want to alternate. Deadlift, squat. You got it. Nice work. Right here. Keep moving. One rep at a time, guys. One rep at a time. Come on. All about the lower body to kick it off. Gotta get that strength training in. And then we're gonna really raise that heart rate with some Cardio circuits. Come on. 10 seconds. 10 seconds. Yes, you can stay in it for 5, 4, 3, 2, and 1. Lunges. Right leg forward, left leg steps back to lunge option. Add the calf raise on the right foot if you want to. Totally optional. Just breathe. And here we go. Stepping that left leg back to lunge. Shoulders stacked over hips. Three, two. Let's go. Lunge, hold, calf raise, drive through that front heel. Lunge, hold, calf raise, drive through that front heel. You got it. Come on. One rep at a time. I'm thinking about dropping that back, left knee to the ground. You got it. Straight back, drive through that front heel, squeeze through that front butt. A lot of core stability, a lot of balance. Hang in it. Let's go. 10 seconds here. 10 seconds on these lunges. Finish them. You got 5, 4, 3, 2, and you're out. That heavier dumbbell if you want it. We're going one at our chest. Lateral squat. Nice wide stance, toes slightly out, not totally out. Like a sumo squat. Gonna rack that dumbbell collarbone and sternum. We're gonna set our hips back to the left in three, two. Let's go. Squat. Center. Like, think of it as a single leg squat, right? Slight hinge forward. Still got chest up, eyes up. Nice driving off that outer glute. Really think about pushing back to center. Push back to center. Each time. Push. It's an explosive stand up, back to center. Inhale, down, exhale, push. Halfway, halfway. Team. Come on. Finishing off. Lower body strength right here. This is it. We drop those dumbbells, we go cardio kickboxing on the lower body in 10 seconds. Finish it. Finish it. Awesome job. You're here for 5, 4, 3, 2, and 1. Dumbbells down. Grab that sweat towel. It's already sweaty in here. How we doing? Awesome work, Rachel. So glad you made it live. You guys are from all over the sinking place, and I love it. Yep. This will stay up on YouTube too, guys. YouTube and Instagram. All right, Lower body kickboxing circuit. It's not timed intervals. You're just going to follow along. It's going to be about five minutes of lower body kickboxing. You're ready to sweat. Okay, Rachel's going to offer mods. We're always going to start slow. We'll increase the tempo. Okay. Once we master the move, we're gonna start standing on my left leg. My right leg is gonna go lunge, stagger, lunge, front kick, lunge, stagger, lunge. Join when you're ready. Lunge, stagger, lunge, front kick, lunge, Stagger. Rachel. Taking out the kick, giving you a knee. Lots of options for everybody. You're staying low in that left leg. Lunge. Stagger, lunge. Front kick, right here. Lunge, Stagger. You feel those legs? I should be talking to you now. Come on, come on. Kick it. Lunge. Stagger. Lunge. Front kick. Body weight burnout, right here. That's what it is. Go. 8, 7, 6. You got it. 5, 4, 3. 2. 1. More kick. Check it out, check it out, check it out. You ready? We're gonna stay right here. You're gonna give me two knees. Two knees on the right. One side kick, left, so it looks like this. Knee, knee, transfer the weight. Side kick, pivot. Knee, knee. Transfer the weight. Side kick, pivot. Back, knee, knee. Transfer the weight. Pivot. Okay. Knee, knee, transfer the weight. What's really important here is I open up this leg. Knee, knee. I open this toe. And they plant and kick. I don't want this toe facing forward as I'm kicking. Not good for the knee. Opens up. You ready? Stick with Rachel. Slow or go with me fast? Knee, knee, sidekick. Here we go. Knee, knee, sidekick, pivot. Right here. Knee, knee, sidekick, pivot right here. Knee, knee, sidekick, pivot. Knee, knee, sidekick, pivot. Here we go. Knee, knee. Your pace, your tempo. Come on. Two knees, one side kick. Pivot. Come on. Knee, knee, knee. Transfer the weight and kick. Knee, knee, Transfer the weight and kick. Come on. You get a second stabbing on the other side. Just do your best, forget the rest. Boom, boom, drive. Here we go. Boom, boom, drive. You're in it for 10 more seconds. Let's go. Push. Finish right here. Last five, four, three, two and one. Walk it out, walk it off. Right here. Bob and weave, bob and weave, bob and weave. Tap the toe, tap the toe. Nice wide squat stance. Arms are up. Here we go. Catch the breath. Bob and weave, bob and weave. Gonna reset. Gonna do those two moves. Other side, lunge. Stagger, lunge. Front kick. Right foot forward, left foot back. In five, four, three, two. Set it up. Right foot forward, left leg, lunge. Stagger, lunge. Front kick, lunge. Stagger, lunge. Front kick, lunge. Stagger, lunge. Front kick, lunge. Stagger, lunge. Front kick. You're staying low in that front standing leg. It should be on fire. Top of the thigh, your quad. Nice and fiery. Yes. Let's go. Come on. How low can you stay? Lunge, Stagger, lunge. Kick it. You're in for eight, Seven, six. You got it. Five, four, three, two and one. You ready? Two knees, one side Kick, two knees, one side kick. We go slow. Ready? Knee, knee, pivot kick. Transfer the weight. Knee kick, knee transfer kick. Back to center, Knee, knee, transfer kick. Back to center, knee, knee, transfer kick. See how this toe hip falls? Host. Sorry. Toes follow hips. Boom. Right here. Option A, stick at this pace. Option B. Speed it up. Right here. Knee, knee, pivot kick. Center, knee, knee, pivot kick. Center, knee, knee, pivot kick. Center, knee, knee, pivot kick. Center, knee, knee, pivot kick. Your pacer. Come on, Just keep moving. Do whatever you gotta do to keep your body moving. Yes. Come on, keep going. Kick through it. Drive through that heel. Let's go. Knee, knee, pivot kick. You got it. Knee, knee, pivot kick in it. You got it. Now come on. Yes, you can. Ten more seconds. Let's go. Ten. Nine. Eight. You got it. Seven, Six, five. Final four. Three, two and one. Bob and weave. Bob and weave. Up and weave. Catch a breath. Catch a breath. Arms are up. Guard that face. Right here. Awesome job, you guys. You're crushing it. You're crushing it. We're gonna go front knee, rear kick in eight, seven, six. You got it. Five, four, three, two. Let's go. Right here. Right leg forward, left leg back. Right knee, left kick. Right knee, left kick, Right knee, rear. Driving through that left heel. Knee, kick it. Knee kick it. Knock, knee, kick it. It's a rocking horse, right? You want to pick it up. Front kick, rear kick, front kick, rear kick. Substitute the knee for a kick. Kick it. Kick it. Kick it. Kick it. You really want to pick it up. You add a hump. Kick it. Kick it. Kick it. Right. Drive. Add that hop. Drive. Add that hop. Let's go. 10. Woo. 9. You got it. 8. Stay with it. 7. 6. Come on. 5. Yeah. 4. There you go. 3. 2. 1. Jump your rope. Jump your rope. Nice work, guys. Need that sweat towel. Ready? Same thing. Other side. Hit. 8. 7, 6. 5. 4, 3, 2. Let's go. Front knee, rear kick. Front knee, rear kick. Kick it. Drive it. Kick it. You know your options. You know your levels. Stay here. Add a front kick, a rear kick. Front kick, rear kick. You got it. Option A. Stay here. Option. Pick it up with that jump. Missed it. Jump, kick it. Jump, kick it. Jump kick it. Snap kick, snap kick. Come on, you got it. Sure. My husband's let me just on his work calls downstairs. So loud. Come on. 10. You got it. 9. Stay with it. 8. 7. 6. We're gonna finish legs in five. 4, 3, 2, 1. Jump that rope down to the ground. Clamshell kicks and you're out. We're done with legs. Go. 10, 9, 8. Down to your mat. 6, 5, 4, 3, 2. Down your mat. I'm gonna grab a sweat towel. So stinking sweaty up in here on my forearm. Okay, Shoulders over elbow. Legs are about at 90 degrees. Rachel's gonna give you a clamshell. Lift the hips and open. I'm gonna give you a kick. Okay, nice. As you lift the hips, you kick. Lift the hips, kick. Drive through that heel kick. You got it. You're gonna feel this glute and this glute. Let me show you on Rachel, right? You're gonna feel this glute. You're gonna feel this glute. You're gonna feel this core. It's all gonna be working. Yes. Come on, kick it. Or add the knee, whatever you got. Let's go, team. Finish it up. Lower body. Give me 10. Nine, eight. You got it. Seven, six. Five, four. Three, two, one. Roll over. Find a bear crawl. You're just gonna hold. Bear crawl. Tuck your toes under knees. Hover off the mat. Shoulders down and back. Hold. Just breathe and hold. Transition. We're gonna go clamshell kicks. Other side first. You're just gonna hold the bear crawl. Whoo. Hello, core. Think about pulling your knees towards the palms of your hands, decreasing the air between the ribs and the hips. You got 10, nine, eight. You got it. Seven, six. You feel the top of your thighs? They should be on fire. Final four. Three, two, one. Switch your kick right here. All right, guys, what are we doing? Rach, I'm dripping sweat right now. We're gonna finish it right here. Legs bend 90 degrees, elbow over shoulder over elbow. Let's go. You can stay here. Clamshell, add the kick. Hips down, hips. Lift and kick. Hips down, hips. Lift and kick. I'm driving through this hip, this heel, this hip, this heel. Come on. You're finishing athletes, Right? Here we go. Upper body strength. Legs is always hard, right? Big lower body muscles take up a lot of oxygen, a lot of blood flow. Go. 10. You got it. 9. Stay with it. 8. Do you feel those outer glutes? I do. I do. Let's go. Six. Five. Come on. Four and three and two and one. You're out. Holy bananas. That is one way to start a workout. You're 20 minutes in. You're halfway through. Holy bananas. Right? Just saying. Hold the nets. You got three. Three upper body exercises. Yes. First, move back to 40. 20. 40 seconds of work. 20 seconds of rest. Hammer, curl, palms face in. Alternating front punch, hammer, curl, press right, hammer, curl, press Left, that's your bow. Alternating front punch weights are going to start to feel heavy. Yeah. All right, 40 seconds. Starts in three, two. Let's roll. Curl, press, take it down. Up, punch in. Nice. One hammer curl, one front punch. Shoulders are down out of the ears. Relax. Elbows are off the side in line with or slightly in front of that body. You're working biceps and shoulders. A lot of cores in there, too. You're already halfway done. Come on. Biceps, chest, shoulders and core right here. One hammer curl, one alternating front punch. 10 seconds, guys. 10 seconds. Stay with it. You got this. Final five, four, three, two, and one. Holy bananas, does that feel heavy. You're gonna give me one row. I'm going to show you from the side so you can see this. It's one narrow row, so palms, face in. One back row, One straight arm kickback. Lats and triceps, back and triceps. One narrow row, one straight arm kickback. You can always alternate the straight arm if you need to hinge it over, pull the belly button tight. We're on three, two, let's go. One back row, one straight arm kickback. One back row, one straight arm kickback. Nice. Straight arm kickback. Palms stay facing in. You're lifting the heel of your hand, the back head of the dumbbell, up towards the ceiling. Trying to keep those arms nice and straight. Squeezing through your lats. Largest back muscle also going to fire your triceps. Lats and triceps. The sweat is just rolling now, guys. Holy bananas. 10 seconds here. You got this. One row, one straight arm kickback. Stay in it for five, four, three, two. And you're out. Nice work. Last move, you're gonna go down to your backside. Down to the backside. You're lay flat on your back and give me a neutral press. Gonna hit chest, shoulders, triceps. All right here. Lining my back. Palms stay facing in. That's the theme of this arm circuit. Straight up, straight down, straight up, straight down. We go on three, two. Let's go. Up and down. Exhale, push, inhale, lower with control. Okay, we're going to go to our elbows. Just tap the mat. Not completely stopping or resting. Just a nice little tap. Right back up, Nice little tap. Right back up. If you've got a chair or a bench, you can get a little bit greater range of motion. Stability ball, whatever you're working with at home. Come on. You can always add an incline to this. You got a big exhale, push, inhale lower with control. Exhale, push, inhale, lower with control. For 5, 4, 3, 2 and 1. Nice work. Shoulders are starting to talk to me. All right, you guys, those are your three moves. We're gonna repeat them. Hammer curl, alternating punch. Hammer curl, alternating front punch. So stinking sweaty, Rachel. No. So sweaty. Grab your dumbbells. You're on it. Three, two. Let's go. Hammer curl, punch right. Hammer curl, punch left. Nice. One curl, one front punch, palm. Stay facing in. Majority of these exercises, the farther you press the dumbbell away from your body, the harder it's going to be. It's called distal core, Right? Pressing dumbbells away from your body. We do stuff like this every day. Carrying babies, laundry baskets, grocery bags, putting away the dishes. Come on. 10 seconds. Yes, you can grit your teeth, squint your eyes. Keep pushing. Final five. Four, three, two, and one. I just gotta set them down. Shake up the arms. One narrow row, one straight arm kickback. One narrow row, one straight arm kickback. We're hitting the back and the triceps, two muscles we typically don't pair together, but today we're going to. Five seconds. Here we go. Hinge it over. Narrow row, straight arm in three, two. Let's go. Row. Straight arm kickback. Gaze is in front of you. Nice neutral spine. 2 by 4 from head to tailbone. Nice neutral spine, flat back. Nice. Pull those weight off right to rib cage, then right back to ribcage. Straight arm. You got it. One rep at a time. Right here. This one always makes me sore. Something about that straight arm kickback just works muscles we don't typically work. Pair that with throwing some punches. Next. You're going to feel your back tomorrow. 10 seconds here, guys. 10 seconds. Come on. Stay in it. Yes, you can. You're in the last. 5, 4, 3, 2, 1 more. Down on your backside. Neutral press. Finish off. Upper body. Right here, team. Finish it. This is it for upper body. Dumbbells go down. We get into another cardio kickboxing circuit. Focus on the upper body. Yes. It's going to be fun. It's going to be fun. We go in five, four, three, two. Let's go. Push. Exhale, push. Inhale. Lower control. Exhale, push. Right. Thinking about that marshmallow behind that small back, squishing it into the mat. There could be a blueberry on your rib cage or on your belly button. You're squishing that. A lot of ways to think about keeping the core engaged. I like to think every exhale I take is an opportunity to work my core muscles. Every exhale, opportunity to squeeze those deep transverse abdominal muscles that support my every Movement every day. Ten seconds here, you guys. Let's go. Stay in it. Final five, Four, three, two, and one. Nice work. Dumbbells are down. Dumbbells are down. Ready to get those ponytails flying again? Cardio kickboxing, guys. Focused on the upper body. Am I crazy for saying I can't wait to get up at 5am tomorrow and do this? No way. No way. This is stinking fun. Rachel and I were just saying our live workouts are some of our favorites. Oh, it is. They're so fun. One of my favorite, like, I just write them last minute super fun moves. Okay. Cardio kickboxing, upper body. We're gonna go one jack, one jab. We're just gonna show you a little impact. You can tap it, jab it, tap it, jab it. You're alternating jacket. Jab it. You're gonna alternate sides, okay? One jack, one jab. Join when you're ready. Right here. Jacket jab left. Jacket jab right like we did in a warm up. Right here. Come on. Jack it, jab it. Jack it as you jab. Give me that side punch, side tap, side punch, side tap. Come on. Nice starting. Simple. It's gonna get more complex as we go. Yeah. You ready? You excited? Come on. You're in the final 10 minutes of this workout. Let's go, team. Right here. Go. 10. 9. Nice. 8. You got it. Come on. 7. 6. 5. 4. 3. 2 and 1. Push ups. Oh, I know. You thought you were gonna get a workout without push ups. Push ups. One push up, one front punch. Knees or toes? It looks like this. One push up, one front punch. One push up, one front punch. Join when you're ready. Let's go. Push up. Front punch. Push up. Front punch. Come on. Push up. Knees or toes. Lead with the chest. Elbows fall back towards the body. Take a nice light base with feet so you can get through that front punch without those hips moving too much. Let's go. Come on. 10. 9. 8. 7. Come on. Yes. 6. 5, 4, 3 and 2 and 1. There's that upper body. Okay, what's the best way to get off the ground after push ups? Rachel, not like we just did. No, no. Burpees. Burpees are the best way to get off the ground. Find that plank. Again, it is one burpee, four front punches. So give me a burpee. 1, 2, 3, 4. Hit the deck. Rachel's gonna walk it. I'm gonna jump it. You got one burpee, four front punches. Come on. One burpee, four front punches. Yes. You can Come on, just keep moving. Yes, you can. Right here. Let's go. One, two, three, four. Come on, come on. One, two, three, Four. Knock it out, knock it out. Let's go. One, 2, 3, 4. Feeling it now. One, two, three, 4. Come on, right here. Stick with those burpees. Four jabs, you're in it for five. I'm sorry. 10 seconds. 10. That was mean. 9, 8, 7, 6, 5, 4. 3, 2. One more. Woo. All right, let's jump that rope. Jump the rope. Here we go. Here we go. Biceps. Turn on. Running into some fun combos. Ready? Do some fun combos. Rachel, I'm so ready to keep my brain busy, you know? Turn to the left. Right arm, two hooks, one uppercut on the left. Two back knees. We're going to go slow. Hook, hook, again on the right. Uppercut on the left. Back knee, back, knee, hook, hook. Again. Uppercut, back knee, back knee, hook, hook again. Uppercut, back knee, back, knee, hook, hook. Again. Uppercut, back knee. One more slow. Hook, hook again, uppercut. Now you want to go tempo. It's a hook, hook, upper knee, knee. Hook, hook, upper knee, knee. Hook, hook, upper knee, knee. Hook, hook, upper knee, knee. Those biceps should be nice and flexed. Yes. Hook, hook, upper knee, knee. Hook, hook, upper knee, knee. Land it, land it. Boom. Come on. You're thinking side of the face, side of the face, chin. I can't talk that fast. Can't talk that fast. Yes, you're thinking side of the face, chin, stomach, stomach. Side of the face, chin, stomach, stomach. Hook, hook, upper knee, knee, hook, hook, upper knee, knee. Two more. Hook, hook, upper knee, knee. Last one. Hook, hook, upper knee, knee. Jump that rope. All right, we're gonna stay left arm, one elbow block, one front punch. Looks like this. Elbow, front, elbow, front, elbow, front. Step into it. Come on, step into it. Step into it. Elbow, front, punch. Elbow, front, punch. Step, push, step, push. Come on. Yes. From the side, from the front, side, front, side, front. You got it now. Boom. Land it. Boom. Land it. Let's go. Let's go. You got it. 10, 9, 8, 7, 6, 5. Yes. 4, 3, 2 and 1. Yes. Jump your rope. Two feet down, two knees. We'll stay on the left. Right arm, feet. Down, beat down, back knee, back, knee. Beat down, beat down, back knee, back, knee. Beat down, beat down, back knee, back, knee. Beat down, beat down, knee, knee. Drive it down, drive it down knee Options. Stay at this pace. Down, down, option. Pick up your tempo right here. Beat down, beat down, knee, knee. Beat down, beat down, knee, knee. Beat down feet. Down, knee, knee, you got it. Down, down, drive, drive. Down, down, drive, drive. Down. Throw those punches. Come on. They're on the ground. Get after it. Get after it. Boom, boom. Get after it. Get after it. Drive. Come on. You're in it. 10. 9. 8. 7. 6. 5. 4. 3. 2. 1. 1. Jump the rope. Jack it. Jab it. Jack it. Jab it. Here we go. In three. Jab. To the right. In two. One. Jack it. Jab it. Jack it. Jab it. Jack it. Woo. Jack it. Jab it. Jab it. Jack it. Yes. You got it. Come on. Punch. Jack it. Push it. Push it. Yes. 10. 9. 8. 7. 6. 5. 4. 3. 2. 1. All right, ready? We're gonna face this way. Other side. Not gonna make you do another round of push ups and burpees. Lucky you, lucky you. Okay, right here. Hook, hook, upper, back, knee, back, knee. Hook, hook, upper, back, knee, back, knee. Hook, hook, upper. Back, knee, back, knee. Hook, hook, upper, back, knee, back, knee. Hook, hook, upper, back, knee, back, knee. You can stay here or speed it up if you want. With me, right here. Go. Hook, hook, upper. Knee, knee. Hook, hook, upper. Knee, knee. Hook, hook, upper. Knee, knee. Land of punches. Come on. Yes. Flex those biceps. Hook, hook, upper. Knee, knee. Hook, hook, upper. Knee, knee. Hook, hook, upper. You got it. Come on, Stay in it. Yes. Flex those biceps. Let's go. Right here. Hook, hook, upper. Knee, knee. That core turned on? Yes. You feel it? Come on, let's go. Let's go. 10. 9. 8. You got it. 7. 6. 5. 4. 3. 2. 1. Jump the rope. Jump the rope. Right here on the right side. Elbow, knee. Elbow, punch. Elbow, punch. Elbow punch. Elbow punch. Step into it. Yes. Boom, boom, boom, boom. Other arms up to protect your face. Elbow punch, elbow punch. You got it. Yeah. Stay in it. Come on. Finish strong. Right here. 10. 9. 8, 7, 6, 5, 4. 3. 2. 1. Jump the rope. Two feet down, two back knees. We go slow. Feet down, feet down. Knee, knee. Beat down, beat down. Knee, knee. Feet down, feet down. Knee, knee. Two more slow, then option to pick it up if you want. Last one. Beat down, feet down. Options. Pick up the tempo. Feet down, feet down. Knee, knee. Feet down, feet down. Knee, knee. You got it. Punch it down. Punch it down. Drive it, drive it. Boom, boom. Make it big. Bigger the arms, higher the heart rate. Let's go, let's go. Finishing off that upper body right here. Come on, come on. Beat down, beat down. Knee, knee. Beat down, beat down. Knee, knee. You're in for 10. 9, 8, 7, 6, 5, 4. 3, 2, 1. Jump the rope. How you doing? Rachel, I knew it was upper body, but my legs are burning. All right, you guys, we got a core move. Core move. That's where we're going to finish. I know I said three circuits, but holy bananas. We didn't have time. You know what that means? We're going to have to bring this back to you again. We gotta strength and cardio number two. We never got to our full body circuit, and that was one of my favorites. That was a good one. I'm excited to save it for you. We're gonna bring it back, I promise. All right, find that side plank inside. Knee down, feet can be stacked or scissored. You decide. You decide right here. Option you can just hold side plank. Option B, front punch, upper punch. Front punch, upper. Punch, punch. Front punch, upper. Punch. Front punch, upper. Keep those hips lifted. Nice and high. You got it. You're just doing this. 40 seconds, one time each side on this side plank. Punch, front punch up. Punch, front punch up. You got it. Boom. And boom. Let's go. Three core moves and you're out of here. Yes, you are. Punch it and lift it. Punch it and lift it. Let's go. Come on, come on. Keep those hips lifted. Nice and high. You got it. Stay in it. Right here. Final 10, nine, eight. You got it. Seven. Say with it. Six, five, four, three, two and one. Roll over. Find a low plank. On the knees or on the toes? Right here. Just gonna lift the back leg. Lift the back leg. Lift the heel to the sky. 20 seconds. This is your 20 second rest right here. Come on. 20 seconds. Yes, you can. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Side plank. Other way. 40 seconds and you're out of here. Yes. Come on. Say, yes, I can. Right here. Lift those hips. Squeeze that core. Punch it. Punch it. Punch it, punch it. You got it. Yes, you can. Right here. Finish strong. That's what you are so stinking strong right here. Powerful. 40 minutes together. You guys finish it. Let's. Let's go. Come on. You got this. Yes, you can. You're in the final. 10, 9, 8. You got it. 7. Stay with me. 6, 5, 4, 3, 2, 1. Holy banana boats. Nice work, Rachel. Way going, Zach. Oh, my goodness. Talk about timing. Our time literally just died. I forgot to charge it. You guys rock. So glad you love this new one, right? So fun. So fun to, like, try new moves. Kickbox it out. Nice work, you guys. Yes. These are going to stay live on Instagram and on YouTube. We're going to do a quick cool down. Grab your water. So Glad you could finally make it live with us. Rachel and Rebecca. You guys are just crushing. Nice work. So proud of you. I know it's a little bit of a harder format to follow live because it's going to be a little bit more chaotic. You can take it at your pace, but, man, it's just one that you're like, on a day I don't feel like working out. You can come back to this. It's so, like a fun combo of strength and sweaty cardio. It's like stress relief, too, you know, just being able, like, throw something a little bit. Like, not to be. No, but it feels good. Like, it's like the towel slams. I feel like it's that similar energy, you know? Yeah, you're just like, knock it out. All that stressful stuff. That's out of here to do that. No, now we're going to do that. Now we just get a stretch it out. Enjoy all those endorphins that are pumping right flat. Those arms. Big inhale. Reach them nice and tall. Exhale. Right wrist grabs left. Both side body stretch again. If you feel good about your heart rate, we're going to do that all the way down around, back to center. Nice. You're going to switch it up, up and over. Other side if you feel good about it. All the way down around. Nice little side body roll. That feels good. You're going to take your hands behind your back, interlace the knuckles, Pull the knuckles away from the tailbone. Nice chest expansion. Think about spreading those chest muscles apart. Nice work, you guys. So stinking proud of you right there. Go ahead, just flap those wings out when I do. Right arm across the body. Just drop the right shoulder. You can reach. Gaze actually across the right shoulder. Just drop that right shoulder. A lot of upper body work involved in all those punches. I know. Rachel said I'm feeling that lower body, too. Basically, it was all turned on the entire time. Right. You said it's going to be what, a ponytail swinging workout. That's what it was, right? Like just a ponytail with the workout. Nice. Go ahead, switch it out. Other side. Take that left arm across the body. Drop the shoulder. Gaze over that left shoulder can roll up that wrist. That feels nice. Just a good, nice stretch at the end of what feels like, you know, like we just kind of hit everything. Felt good. Nice. Left those wings again. Let's go ahead. Big inhale. Reach up nice and tall. Exhale. Sink down into the bottom of a nice wide squat. Elbows can just hit right into those inner thighs and you can Just pry side to side. Just a little squat pry right here. Should feel really good to open up those hips. We hit a lot of quads, so we're actually just going to have you sit down onto your booty and then go right into your side. And you're going to do a nice side lying quad stretch where you're just going to pull the heel towards the boot. You're really going to feel the benefits of the quad stretch when you tuck that tailbone towards me. So just like you think pelvis under rib cage, think pelvis under rib cage here. Tuck the pelvis underneath the ribs and going to. You're. And you're instantly going to feel that quad fire up. Nice little stretch right there. A lot of quad work turned on in those front kicks, those rear kicks. Just a lot of stuff happening. Nice work. Awesome job. Bring it back up. Bring it back to center. We're going to go for a nice hammy stretch right here. Flex the toes towards your face. Think about sitting your sit bones back towards that wall behind you. Big inhale. Reach up. As you exhale slightly hinge forward. Reach your fingertips to me. Flex the toes towards your face. Hinge, hinge, hinge. Stretch through the hamstrings for 3, 2, 1. Now you can release and reach for those toes, calf shin, wherever you can get to. Nice full body stretch here. Really opening up that low back and the hamstrings. Awesome job, you guys feeling those hammies after earlier this week we did a kettlebell workout. My hammies are nice and fiery from that. And then you're going to go ahead lying on the other side. We're going to stretch that quad on the other side. So nice sideline quad stretch again. Tuck the pelvis under the ribs. Nice. Get that nice quad opener. Those got nice and fiery for me today. Those lunges. That time under tension always increases the intensity on that front thigh of the quad. Awesome job, you guys. So proud of you. Thanks so much for showing up. If you love this cardio kickboxing workout paired with strength, come back hit. Subscribe to the YouTube channel. Check out all of our live workouts and all of the workouts we have full body strength hit with. We have yoga, sculpt, kettlebell, you name it. You can find it all@nourishwithlove.com or right here on this YouTube channel. Come up to a seated position. Awesome job. We're just going to do a cat cow right here on all fours. Tabletop position. Drop the belly. That should feel so good after keeping it so Nice and tight. Throw that workout and reverse it. Stretch that spine. That's what I really wanted right there. Pushing away from the ground, opening up those shoulder blades, pulling them apart. This is the good stretch that I needed. And then bring that back to a neutral spine. You guys are so awesome. Thanks so much for always showing up and working hard. So appreciate it. Makes our day so fun. Live workouts are a favorite part of mine and Rachel's week. So thanks for showing up and working hard. And if you're not doing our live workout challenge right now, make sure you check out. We have free workout challenges right now. It has a free meal plan. OK. Always free workout plans at nourishmooblove.com follow along with our weekly workout. This was rest day or a wad. This was the workout of the day today. So lots of fun workouts coming at you. We're coming back live next week again. We'll see you back here, Kettlebell next week. Kettlebell live, you guys, next Thursday. Have an awesome rest of your day and we'll see you guys soon. Awesome job. Thanks so much for showing up and working hard. Nice work, Instagram. Thank you. You're so awesome. Brittany, Jessica, you guys rock. Nick. Video. Awesome job. YouTube, you guys are the best. Nice work, Andrea. Way to go. Nice work, Holly. That was a sweaty one. Seriously, awesome job. Vicki. Love the modifications. I know. We always love having options, right? Options are so good for everyone. Awesome job. Nice work. Alice, your maven thread headband, right? It was so sweaty. Those headbands are awesome. I know. I wish it would like worked nicely with this microphone. It was so sweaty up in here. Way to go. You did the live from last Thursday. Yes. That was also a brutal one. You guys. These live workouts are some of our favorites. They're so stinking fun. Nice work, Liz. Sweaty mess. I know. Me too. Awesome work, you guys. So proud of you. Thanks for showing up and working hard. These live workers are just so stinking fun and so sweaty. Right? We got our sweat on for the day and now we hope you have an awesome rest of your day and we'll see you guys back here next week.