40-Minute Full Body Circuits (Strength + Cardio with Mini Band + Dumbbells)

All right. Good Morning YouTube. Good Morning Instagram. Happy Tuesday. It feels like Monday, but it's actually Tuesday. I hope you enjoyed a long weekend. We are coming at you. I'm just gonna do some camera adjustments, make sure we all look good. Does that look good? We're gonna go a little bit higher maybe. There we go. So you can see us jumping. Jumping will be an option today. Today is a 40 minute. Woo. I love seeing you guys join. Welcome, welcome. Just gonna even out our camera angle. Sorry, you guys. There we go. How is that, Rachel? It looks good to me. Looks good. Good. I think we're ready to rock and roll. All right. I am Lindsay with nourishment love. And this is your 40 minute full body workout. Full body workout. It's a strength and hit workout, you guys. Okay. It's a strength and hiit workout. So your options today are going to be to make it low impact, make it high impact and add a mini band if you have one or add dumbbells. So if you don't have dumbbells, you can use a mini loop band. If you have dumbbells, you don't need a mini loop band. If you, if you got both, add them both. Okay. It's going to be nice and fiery. Like I said, you get to choose. Just give me thumbs up, make sure you can hear me. Okay. Hello from China. Oh, I love it. Welcome, welcome, Monica. Oh, Monica. Your first live. Hi. All right, you guys, that's Monica at Pineapple Mama. You should follow her. She's amazing. She's in my women's business circle. Okay, here we go. This is what your workout looks like. It is going to be quick and efficient and it's going to be a full body burner. Okay? We're going to do strength and we're going to add cardio Tabata burnouts at the end of each one. So you have four circuits today, ok? Four circuits. Each circuit has four exercises in it. You're going to do those exercises for 40 seconds of work followed by 20 seconds of rest. You're going to repeat them times too, back to back. So you're going to do the same exercise back to back, close it out and then at the end of those four moves, we're going to finish with a cardio Tabata. You're going to do it times four, Tabata style, which is 20 seconds on 10 seconds of rest. So we're going to go strength and then a cardio Tabata. Move on to our next circuit. We're going to hit everything from head to to dumbbell the minivan. Let's get ourselves started with a warm up. I'm gonna start that timer. You guys ready to do this thing? Nice work. So that you're Stephanie and Nicole. All right, you guys, let's do this. Big inhale. Reach up nice and tall. Hold it here. Give me a big bend. Just pull those elbows down towards your hips. I was just talking with my family and cousins yesterday about how we need to open up our chest and shoulders. And here we go. We're gonna do this. My cousin told me this. You do the hitchhiker thumbs. Put your hitchhiker thumbs up and just circle your arms back. Circle back. Just open up that chest. Shoulders right. Squeeze those shoulder blades together. Hitchhiker thumbs. Circle back. Spread your chest apart right. Counter stretch for what we do most today, which is this. Hunch over. We're gonna open it up. Go. 4. Go 3. Go to go 1. Feet our hip distance apart. Squat it out. Down, up, down, up. Nice work. We're just gonna squat it out nice. Chest up. Drive through the heels. Stand tall. This is always your base move. You can always come back to air squads at any point in time today. Ready? Go. Four. Nice work. Go. Three. We're going to take it side to side in two and one. Let's step right together. Step it left. Let's push. Take it down. Push. Reach those arms overhead as you pull those inner thighs together. Push. Nice. Push. Take it. Inhale. Big exhale down squat. Thruster side to side. Imagine doing this with a band around your ankles. That's what we're going to do today. Yes. Go. 8. Nice. 7. 6. We're step in nice and wide in 5, 4, 3, 2, 1. Step nice and wide. Toes face me. Are slightly turned out. We're gonna go into a cross back squat. So I'm going to sit back. Heel pop or toes pop. Nice. Up and over. Working on hip mobility. Opening up those hips. We've been talking about lateral lunges on Instagram. It's a great way to increase that hip mobility. Get nice and low. Cross back squat. Great warm up. Move nice and low. You can even go beyond that. 90. 90. Open up those hips. Open up those inner thighs. And then we're going to turn on those outer glutes which we're going to use with that band today. Give me one more each way. Nice. Other side. And take yourself right down to a tabletop position. Find all fours. We're going to go. Bend your left arm. Left arm. Right knee. Lift and lower. Lift and lower. Left arm is Bent. Right knee is bent. You're lifting and lowering from that quadruped position on all fours, warming up those outer glutes back and core. We hit the inner thighs or we hit the outer loops. Right here. Go. Four. You got it. Three. Awesome job. Two. And one. Plant those hands. Step those feet back to high plank option. Knees or toes. Shoulders are over wrist. Core is nice and tight. I am thinking about pulling my toes towards the heel of my hand. Think about pulling the toes towards the heel of your hand. Hello, core. There it is. Take a nice wide base with your feet. Shoulder taps, tap it side to side. Opposite hand, opposite shoulder. Give me eight. Seven, six. You got it. Five, four, three, two. Now tap those feet right and left. Tap side. Option. Stay here. Option. Jacket. Jacket. Jacket. There we go. Jack. 10. Jack. 9. 8. You got it. 7. 6. 5. 4. 3, 2, 1. Step that right foot outside that right hand. Easy twist. Right arm goes to the sky. Gaze follows fingertips. Sweep that right arm to the back. Sweep those shoulders back. Nice. Go. Four. Three, two and one. Sit it down. Other side. Left foot outside left hand. Easy twist. Gaze follows fingertips. Sweep that left arm. Sweep it back. Go. 4, 3, 2 and 1. Set it down. Drive those knees towards your chest. Mountain climb for 10. 9. Slower, fast. It's up to you. You decide. Give me four. Three, two, one. Back to that tabletop quadrich position this time. Right arm is bent 90 degrees, left leg is bent. We lift. Go up and down. Lift and lower. Rachel's our low impact leader today. If you need any modifications, you follow Rachel in the maroon outfit. Right here, right here. Go. Four. Nice work. Three. Outer glutes. There they are. Come on. Two and one. Step it back. Find your high plank. Slow burpees. Right foot, left foot. Stand tall. Take it down. Step back. Step back. Take it in. In. Stand up. Take it down. Two more, two more. Let's go. Take it in. In. Stand up. Last one. When you get to the top, you give behind knees. Right here. Run it out, run it out. High knees, high knees. Get them up, get them up. Engage those core muscles. Let's go. Go for eight. Seven, six. Butt kicks in. Five, four, three, two. Heels to the glutes. Let's go. Let's go. Come, finish it. Eight, seven, six. You got five, four, three, two, one. You guys warm? I gotta show you more. Rachel, over here. Too much on me. There you go. Instagram. You got Rachel. How are you guys doing? Nice and warm. All right. It's going to be a fiery one. We're going to start on the strength. Let's do it. Nice work, Stephanie. I like your attitude. Grab a quick sip of water. We're going to start. First circuit, deadlift rows. Okay, we're hitting shoulders back. We're hitting kind of lower body, hamstrings, glutes. Option A, if you just have a resistance band, follow Rachel. Option B, you want a resistance band and dumbbells. Follow me. Take this band, loop it around the sole of your right foot. Take the band in your left hand. Rachel's going to show you this savior deadlift. Right foot forward, left toe back, hinge, row, stand. Okay? So I'm going to show you from the side right here. Hinge, row, stand. You want to make it harder. You add a dumbbell. I'm looping my dumbbell through the band, holding right on top of the band. I'm going to do that same thing. Rachel's got just the band. I add the dumbbell row and stand. So band is round, right foot, left arm is the one that rows. It's 40 seconds of work. Yes. You're going to do it twice. Do it good the first time. Do it better the second time. You ready? Because you're on in three, two. Let's go. Let's go. Hinge, hold, row, stand tall. Squeeze. I'm really thinking about standing tall through that right heel, activating the right glute, right hamstring. Squeeze. 80% of the weight is in that front right foot, 20% in that back left toe, adding that row, pulling left elbow to rib cage. Think about pulling from the elbow, not from the wrist. Right to where the arm meets the rib cage. Shoulder stays out and back. Nice work, you guys. 10 more seconds here. 40 seconds of work, 20 seconds of rest. You got it? Come on, go. 5, 4, 3, 2. Give me one more row. Because you can stand tall. We're gonna do that same thing, same foot. We're going back to back, supersetting each exercise, closing it out. So you're gonna stay boo. Okay. Notice I take my opposing right hand. I place it on my core so I can feel my core turn on. Okay? Nice flat back. You're just fine. You're on again in three, two. Let's go. Let's go. Hinge, pull, stand, squeeze. Hinge, pull, drive through that right heel. Stand tall. Nice. Push those hips back towards that wall behind you. Shoulders stay pulled down and back. Lats are activated again. You can do this with just the minivan or just a dumbbell or the combo. You get to decide your workout. You get to decide how intense it Is we're going strength and then we're gonna go cardio tabata to finish it off and burn it out right here. Challenge yourself. Grab that heavy band. Grab those heavy weights. Ten seconds. Yes, you can. Nice work. Awesome job. Finish it right here. You got five, four, three, two. One more. Because you can. I'm gonna take that dumbbell out. And the band goes around the soles of both feet. So I set both feet into the band. Band is optional. You can always do this without the band. Step back to plank. Four mountain climbers. One down dog. So I go 1, 2, 3, 4, down dog. Plank. Repeat. Rachel's gonna do this at a slower pace. Follow me for up tempo option at an incline. You're there in three, two. Let's go, let's go. One, two, three, four. Push back. Dumb dog High plank. Climb for one, two, three, four. Push back. Down dog high plank. You're with Rachel. You're just slowing that tempo option. You can place your hands on a chair bench for an incline. Come on, Core shoulders. Those hip flexors are going to be activated because you got some extra tension from that band. Right? There's that band. Come on. You got really driving those knees towards your chest. These bands can get a little tricky. Come on, come on. Yes. You can finish it right here. You got 5, 4, 3, 2, 1. Find a tabletop. Rest and recover. You're gonna do that again. Same thing. Second set is the best set. Four mountain climbers. One. Down, down. Push back. Nice. Good warm up move. It's gonna raise your heart rate. Right? Set it up. You're on. Here we go in three, two. Let's go, let's go. One, two, three, four. Down dog high plank. Climb for one, two, three, four. Down dog. High plank. Take it your pace, your tempo. These are all timed intervals. You're going to determine how many reps you're going to get in. You requested bringing the minivan back, so we brought it back. We're going to do some fun new minivan moves today. It's going to be a lot of fun. How's that band going for you, Rachel? A little slippery. You can always take that band out. Lose the band. 1, 2, 3, 4. Come on, come on. Yes, you can. Right here, right here. Let's go. Climb it out. You're in it for 5, 4, 3, 2 and 1. Nice work. Come back up to standing. We're gonna do that deadlift row. Other side. So I'm gonna loop the ground. My left foot. Okay. Hold the band in my right hand. Right foot forward Left her. Sorry. Left foot forward, right foot back. Deadlift row. I'm gonna add that dumbbell again. Let's go there in three, two. Let's go, let's go. Deadlift, row. Stand, hinge, pull, stand. Nice. Thinking about really driving through that front left heel. Nice work. 80% in that front left foot. 20 in that back right toe. Adding that row time under tension. You're holding that deadlift position. Constant tension on that hamstring to the heavy band. Here's a heavy band option to add the dumbbell. There's always a way to make every move we're gonna do today harder or easier. You decide. Finish it. 4, 3, 2. Let's do one more because we can. Nice. I'm gonna set it down. Take a quick breather. Same move again. Same move again. We do each move twice. You're gonna do it. Do it better. Close out and you're done. Right? Fast. Here we go. Grab that dumbbell, grab that band. You're on in three, two. Let's go, let's go. Hinge, pull, stand, hinge, pull. Just going right to where my elbow meets my rib cage. Nice. Shoulders stay square to ground. Putting the work into that middle back. Not using my shoulder, not using my bicep. Pull from the elbow. We're gonna break down rows here soon in an IG real for you. You guys have been loving the. The breakdowns of the moves. We love talking about form here, you guys. I look back at some of my first videos. I'm like, oh, man. We are all working progress, constantly improving that form. Come on, finish it right here. You're ready for 5, 4, 3, 2, 1. Nice work. You can take that dumbbell out of the band. We're going to go to plank and push ups. If you want to make your push ups a little easier, everybody says yes. Yes. Take the band, put it around the upper arm, above the elbow. Not on the elbow joint. Above the elbow joint. You're gonna hold a plank for five seconds, then you're gonna give me five push ups from your knees or toes. Starting playing. Three, two, whole plank. Hold for five. Four, three, two, one. Give me five push ups. Your pace, your tempo. Okay, so that's the deal. It's five push ups. Five second plank hold. You will get your pace, your tackle hold for 5, 4, 3, 2, 1. Push up for 5. Okay. Adding that resistance band just gives your chest a little extra push on the way up. It's kind of nice, isn't it? Okay, hold that plank. Come on. You got 10 seconds left here. Three, two. Let's go back to push ups. Finish at five. Four. Come on. Three. This is it. Two. Give me one more pause. To the back. Stretch it out. Same thing. We're gonna do it again, right? Remember, elbows fall back towards the body. This band helps with that. Helps not let those elbows flare out to the side. Gets a little tight on the upper body. If you don't like it, don't use it. One more. Set. Five seconds. Five second plank. Hold. Five push ups. You ready, Rachel? Let's do it. Three, two. Hold that plank for five. Four. Three, two, five. Push ups. Replace your tempo. Lean with that chest. Nice. You got it. Come on, come on. Hold that plank for 5, 4, 3, 2, 5. Push ups. It's a member. It's your pace, your tempo. You don't have to stick with us. Come on, come on. Gotta drop to those knees. My chest is so tired. Hold for five, four, three, two, five. Push ups. Let's go. Finish at five. Four. Come on. Three. Nice work. Two and one. Woo. Those are your four strength moves. We did the Murph over the weekend. 200 pushups. I still can't move my chest. Grab some water, Floyd. Bananas. Cardio. Tabata. One move. 2010, four times through. Band is optional if you want it. Band's gonna go around the calf and ankle area. If you're with me, it's a runner burpee. It looks like this. Give me a burpee step or jump back. Run, run. Burpee run, run. If you're with Rachel, squat run, run or squat tap? Tap? Squat run. Runner squat, tap, tap. You ready? 20 seconds on 10 seconds up. Four cycles, you're on cardio in three, two. Let's go. Give me the burpee. Run, run. It's only 20 seconds. This is a quick cardio bears burpee. Run, run. Come on. Meant to raise your heart rate. Halfway there. 10 seconds. One burpee run, run or squat with Rachel. You're in it for 5, 4, 3, 2 and 1. Recover for 10. 10 seconds. Right back into it. Same thing, same thing. In three, two. Let's go. Burpee. This is where you're gonna raise your heart rate. This is the heart rate part. Push it. Push your pace halfway. 10 seconds. Yes you can. Yes you can. Let's go high. 10ft. Interval training. Three, two, one. Recover for 10. You should be hands on knees, huffing. Recover for 10. Ready? You're backing in. Third round in three, two. Let's go. Cardio to out. Come on. 20 seconds. Wrap your head around it. You can do anything for 20 seconds. Yes, you can. You are so stinking strong. Crank it out right here. 5, 4, 3, 2, and 1. Recover. Last set, last set. That water break, it comes after these 20 seconds. You're there in three, two. Last set, last set. Come on, finish it. Last cardio tabata. Right here. Push it. Yes, you can. Yes you can. Burpee, run. Constant tension on that band. If you got it. Let's go. Finish it. 5, 4, 3, 2, 1. Woo. Bananas. Cardio tabata for the heart rate raiser. Grab some water. One circuit down. One circuit down. All right. Circuit two. Back to 40, 20s. Back to strength. How we doing? Nice work. Fire. That is right. Shelly. Awesome job on Instagram, you guys. Keep pushing. Nice work. Keep pushing. I love it. Nice work, you guys. So good. See you guys joining in wherever you are. All right. Circuit 2, 40, 20. Dan goes back around that cash and ankle area if you got it. If you wanted. Side to side squat thruster. Okay, I'm gonna load it up. Two 15s. Looks like this. Step right, push. Step left, push. Just like we did in the warm up. Yes, you can always hold one dumbbell at your chest. You can always do this with no dumbbells. Back to 40, 20s. Do it twice. Talk about heart rate's gonna stay high. Okay, grab those dumbbells. One, two, none. Squat thruster. We step to our right in three, two. Let's go, let's go. Right, push, left push. Inhale, exhale. Constant tension on the band. Helps me drive my knees out towards my pinky toes. Push those knees out. Activates my outer glutes. Gluteus medius. Inhale, down, exhale, push. It's all your pace, all your tempo. If you don't like the front rack, you can always just go side to side. Right here. You don't have to push overhead. Come on. 10 seconds. Let's go. Push. You got it. Finish. 5, 4, 3, 2. One more. Because you can set them down. Rest, recover. Gotta do it again. Second set's the best set. Second set's the best set. We go upper body next. I promise. All right. We'll get it. Okay, let's step left, step left in three, two. Let's go. Left, push. Right push. Strength training. That raises your heart rate. Inhale, down, exhale, push. Inhale down, exhale, push. Should we breathe out of that mouth right here? Come on, push. Yes, you can. Each squat you get nice and low. Find that 90, 90 drive and push. Come on. Shoulders, legs, core. It's all working right here. Finish it. 5, 4, 3, 2, 1. Holy bananas. Dumbbells. Biceps. I'm gonna keep the band right there. Why are you so hurry? But come on. Hold that right arm halfway. Left arm curls up and down. Hold your right arm halfway. Left arm only. Set it up. Shoulders down and back. Right arm halfway. Curl left in 3, 2. Let's go. This is where you're gonna catch your breath. Why is it so hard, Rachel? I know. Elbows off your body. Elbows. Thin line or in front of your body to take the stress off the shoulder. Put the work into the bicep. Okay. If I'm back here, curling shoulders. Gotta work. If I'm right here. Hello, bicep. Hello, bicep. Elbow in front of that body. Let's go. Curl it up. Finish it. Come on. You got five, four, three, two. Set them down. Rest for 20. All right. Heart rate's starting to come down, right? Ooh. We gotta let it come down so it's got somewhere to go. That is hiit training. Same thing. Other side. Gonna hold that right arm halfway. Left arm. Sorry. Left arm halfway. Right arm curls. Left arm halfway. Set it up. Shoulders down and back. Left arm halfway. Right arm curls in. 3, 2. Let's curl just on the right third. So one arm is under constant tension and isometric hold. Other arm is at full range of motion. Concentric, up, eccentric, down. Inhale up. Sorry. Exhale up. Inhale down. Excuse me. Every time you exhale today, that is an opportunity to work your core muscles. Core is constantly turned on. Core is constantly engaged. Come on, let's go. 10 seconds and you drop those dumbbells. Whoo. Let's go, let's go. Five, four, three, two, and one. Dumbbells down. All right, time to raise that heart rate again. You ready? Band's gonna stay around my calves and ankles. All right. Tap back, tap back. Squat, jump, squat, jump. Rachel's got squats instead of jumps. If you want to add dumbbells, you're keeping it low. Impact. Go for it. Body weight. Tap back, tap back. Engage with outer glutes. Two tap backs, two squats. In three, two. Let's go, let's go. Tap it. Tap it. Explode. Explode. Get low. Tap, tap, jump, jump, tap, tap up. You can squat with Rachel or jump with me in those taps. You're staying nice and loaded in those legs. I'm pushing from my outer glutes right here. Push, push, jump, jump, push, Push. That glutes working. Jump, jump. Other glutes, other glutes. Up, up. Let's go. Come on. You got it. Right here, give me five. Four, three, two. You're out. Rest for 20. How we doing? Do it again. Hello, water glutes. Hello, heart rate. Man, that long weekend got me. Okay, here we go. Tap back, squat. Jump in three, two. Let's go, let's go. Push, push, explode, explode. Push, push, explode, explode. Stretch that band. Come on, push it. If you don't got a band, create resistance with your own body weight. Come on, come on. Yes, you can each rep. Let's go, let's go. Put something behind each rep. Push it. Push it. You didn't show up today. Just flail around. Move with intention. Move with intention. What would it look like If I said 10? 9. You got this. Come on, stay with me. Right here. 5, 4, 3, 2, you're out. Holy bananas. Oh. Just breathe because we go down to the ground. Move that band if you got it. Up above the knees. Six inches above the knees. Glute bridge, triceps. We can stay here if we need to. Yeah. I'm gonna go right here. Okay. Okay, it looks like this. I'm going to lower, lift and press. Lower, lift and press. 40 seconds. You ready? You're on in three, two. Let's go. Bend and push. Glute bridge is optional. If you want to just give me triceps, skull crushers. You can go there. Okay. I'm just driving those knees out again towards my pinky toes. Keeping constant tension on that band. It's going to activate those outer glutes throughout each glute bridge. 40 seconds of work. Come on, you got this. If you did our best, go to full body strength. And. Hey, guys. 3. You did this one already. Doubling up for the week. One of my favorite moves right here. You got it. Go. 5, 4, 3, 2. Rest and recover. Same thing, same thing. You got this, you guys. You got it. Let the heart rate come down because we got ourselves a cardio tabata coming up next. Grab those dumbbells. Five seconds, tricep, glute bridge. You're on it. Three, two, let's go. Bend and push. Driving through those heels, keeping tension on that band, activating the outer glutes, bending just at the elbow joint. Inhale down, exhale, push. Think about never letting your butt hit the mat. It is a hover and a lift. A hover and a lift. By never hitting the mat, I never take the tension off the glutes and hammies. As soon as you let that butt hit the mat, there goes that tension. That's what you're working on building. Come on, let's Go right here. You're in it for 5, 4, 3, 2 and 1. That back to back set is what makes it hard. I'm gonna hold one dumbbell. I'm gonna turn this way. I'm gonna take that band down around my calf and ankle area again. Rachel's gonna come up to standing. Rachel's gonna give you a squat. Two press jack, taps. I'm going to roll back, roll up my heels. Get nice and close to my booty. Stand up. Jack, jack. So roll back, roll, jack, jack. Rachel's got a squat. Come up. Tap, tap. That is your cardio spot. Up it is. 20 seconds on, 10 seconds out. Four cycles. Yes, I know you're tired. So am I. That's why we're here. We're doing it together. It was me on my own right now. I'll tell you what, it'd be a lot less intense, but we're in it together. 20 seconds on rollback or squat. Jack, jack, tap, tap. You decide your workout. It starts 20 seconds in three, two. Let's go, let's go. Roll back, roll up. Push, push. Now, one question I get all the time is I can't do those roll up thingies. Okay? Start without a dumbbell, roll back, use your hands to help push you up. Jack, jack, roll back, plant the hands, Push up. Three, two, you're out. Okay, ten second rest. You can always use your hands to help you up. Tuck the heels close to the booty. You're on in three, two. Let's go. Roll back, roll up. It takes core strength. This is cardio and core right here. Push, push. It's 20 seconds. Yes, you can. Come on, follow me up on Rachel. Either way, you're pushing that heart rate for five, four, three, two and one. Rest. Rest for 10. Back in it. Two more sets. Yes, you can. You're there in three, two. Let's go. I love cardio tabatas. They are no nonsense, right? Work times are short, rest times are short. You just go. You push, you get into it and move. Just gotta grit it out right here. Come on, come on. Five, four, three, two, one. One more time through you guys. One more time. Say it. Say, yes, I can. Yes, you can. Three, two. Come on, come on. Let's go. Yes, you can. Yes you can. This is what you gotta say. I am so stinking strong. Yes, I am so, so much stronger than I think. 10 seconds, finish it. That water break, it's coming in 5, 4, 3, 2. Finish this rep. Woo. You're out. Dumbbell down. Dance. Come off. Water Sweat towel. How we doing, you guys? How we doing? What do we got, 10 minutes? 10 minutes left. This 40 minute workout. How you doing? Yes. Nice work. Chantal. Chantal. Sorry if I said that wrong. Olga from Ireland. You guys just all over the world, rock stars. That's what we got. How we doing? Killing me but loving it. Yeah, I'm with you. Me too. Killing me but loving it. Set. Three. Three way squat. Let that hurt. Come down again. Goes. Catch an ankle. Catch an ankle. Right here. I'm gonna hold one 20 pound dumbbell at my chest. Just a little bit easier to move for this 1. Holding one dumbbell at your chest. Okay. Right foot stays planted. Left foot goes slightly forward side slightly backwards. It's a three way squat. So think of doing a shallow lunge side squat. Shallow lunge, that's what you're thinking about. It's 40 seconds of work. We're gonna dig into that right leg, okay? Dig into that right standing leg first. Right leg on left leg moves one dumbbell, no dumbbell. You decide. You can always go two dumbbells at your side too. If you got later dumbbells. 40 seconds in three. Step forward in two. One shallow forward, side stretch the band back. Nice. So it's a stagger forward to the side, to the back. Now people are like, why are we going forward? Why is that back knee going over that back toe? I was told that my knees were never supposed to go over my toes. Let me tell you, I'm gonna bust that myth. Personally, I believe in functional strength training. That means training muscles that move the same way you move every day. When you climb the stairs, do your knees go over your toes? I don't know. Do they? You tell me. When you bend down to tie your shoelace, your knees go over your toes. 5, 4, 3, 2, 1. In my opinion, they do, right? When I climb the stairs, my knees go over the toes. If I bend down to tie my shoelace, my knee goes over my toe. Why don't we practice that when we're strength training? Well, today you get to. Okay, same thing. Three way squat. Now you know what you're doing, do it better. Right foot planted, left foot moves in 3, 2. Let's go slightly forward to the side, to the back. Legs right here. Chance to catch the heart rate. This circuit, mostly strength. Okay? Catch that heart rate. Dig into that right standing leg. Starting to feel a little wobbly. Knit band reminds me, keep those knees strong. Keep those knees driving out towards that pinky toe side back. When I come forward. Yes, my back Heel pops off the mat. That back heel does not stay connected in that forward squat. 10 seconds. Come on. You got it. 5, 4, 3, 2, 1. Nice work. Band comes off right, that left overhead. Not pull downs. Because we never get a lot of lateral flexion in group fitness class. Just my boat. Right hand, right hand's gonna pull center, pull center. I'm pulling down. Lateral pull down. In three, two, one. Brace your core. Soft bend in the knees. Like I'm spreading that matic curve underneath me. It's going to activate my core. Tuck my tailbone underneath me. Okay? Tuck that tailbone. Pull up, pull. Why am I doing this? Lateral flexion. My lats right here. This muscle, biggest muscle in my upper body. And we rarely work it with lateral flexion, which is what you're doing here in group fitness because we don't do pull ups. We don't have a lap pull down machine. We just got dumbbells, dumbbell pullovers, lat pull downs, 5, 4, 3, 2, 1. Nice work. Same thing. Other side. Gonna isolate. Pulling down. Just on that left arm this time just on the left arm. Single sided. One arm at a time. Maybe you can go a little heavier for that Band right here. Set it up. Stop bending the knees. Core is tight, arms are overhead. Pulling on the left in three, two. Let's pull. Pull down. Back up to center. Control it down, control it up. One of the biggest mistakes is down, down. Nope. Control it down, control it up, control it down, control it up. There's constant tension on that band, right? Pull down. Slow and controlled up. Pulling down on a band, slow and controlled up. This is the same muscle that's working in those deadlifts. When I say activate your lats, pull your shoulders down and back. Keep those dumbbells tight to your body. That's this muscle right here, right? The stronger it is, the less stress it puts on your low back. For other exercises. You got 5, 4, 3, 2. Give me one more. Nice work. Band goes back around the catch and ankles. That same three way squat. Other side. So this time I. I'm standing on my left leg holding that dumbbell. My chest. Right leg is going to go forward, side back. Forward, side, back. Three way squat back. Left heel lifts off the mat when I step forward. In three, two. Let's go. Step it forward, step it side. Nice. Step it back. Get in your rhythm. Forward, side. Nice work. And back focusing. Majority of the weight is in that standing left glute. You got it. Glutes and quads right here. Down hook. Glutes and quads at the top of my thigh. Big meaty part of my butt. Come on. It's 40 seconds. You got it. You got it. Stay with it. Right here. Come on. You've got 10 seconds. Come on. Come on. Finish it right here. Final five, six, four, three, two. One more side squat. Set it down. I am feeling that in the outer glute. Holy bananas. So much sweat today, you guys. One more set. One more set. Same thing. Then we go back to upper body. Back to upper body. Let's go. You're squatting slippery in here. Step forward on the right leg in three, two. Let's go. So much sweat today. Nice work. Nice work. You have to get a big fan going in here. That summer heat starting to pick up. That or the intensity of the work I just picked up, I don't know. You're gonna have to tell me in the comments below what you thought of this one. For some reason, it feels harder for me. I don't know why I was gonna say I feel like I'm so quiet in this workout. Because I am. I'm focused, right? I'm working for this. That long weekend got me, right? I think you got everybody. Come on. Come on. Side five, four, three, two, one. Nice work. Dumbbells down. Band again. Comes up. We're gonna hit the triceps with the band. A little upper body downward. We'll start. I'm gonna take my right hand to my left shoulder. Palm goes in. I'm holding onto my left shoulder to brace. Kick down, Come up, kick back halfway. Not coming all the way up. Okay. It's not like a swinging pattern. Control up, push down. Flex that tricep. Yes, Flex those triceps. You're there in three, two. Let's go. Push down. Come up halfway. There should be constant tension on that bend. What I like to think about is big extend, tiny bend. Big extend, big, tiny bend. Big extend, tiny bend. Squeeze the back of your arm. That's the muscle that's working. Squeeze. Come on, squeeze. Kick back. This is where you go. Maybe for that heavier band you got. You guys, triceps right here. Catch your breath. Focus on that upper body. Now that heart rate come down because the next cardio fabata is fire. Go. 5, 4, 3, 2, 1. We're gonna switch it out. Same thing. Other side. Okay, take that left hand to the right shoulder. Right palm goes in facing down. Right here. I am so sinking. You're gonna kick down and up. You're there, right? Five seconds. Five seconds to set it up. Slightly hinge forward you're on a three, two. Let's go. Kick down. Come up halfway. Big extend, tiny bend. Big extend, tiny bend. That slight hinge forward. Okay. Activate the core. Activate the glutes. Nice. Right here. Kick back up halfway. Big push back up halfway. I like these slow, controlled strength moves. We don't always have to be moving 100 miles an hour. Strength paired with heart pumping cardio tabata. That sweat is just flying in here, Rachel. Come on, let's go. 10 seconds back and in. Stay with me. Right here. Come on. Kick it back for 5, 4, 3, 2, and 1. Nice work. Where are we putting that band? Oh, the band is back around the calcium ankles, back around the catch. And ankles. I need a quick sip of water. We are gonna have to hydrate because this is a lot of sweat. Okay, Rachel has got option B, option A, that staggered shallow step back. That staggered position. You're going to hold that, right? You're going to tap the ground down. I'm trying to stretch that band. It's a stagger squat or a shallow lunge. Tap the floor, explode up option. Stretch that band if you can. Rachel is going to give you that same staggered squat with a rear leg lift option. Superman. Those arms overhead going to raise that heart rate. Holy bananas. I don't know if I'm ready for it, you guys. It's 20 seconds of pure fire. Can you buy in? Can you buy in? We got it. We got it. We got this, Rachel. 20 seconds. 20 seconds. I'll go from the side for first one. You're there. I don't want to hit start. I don't want to, but we're going to. You're there in three, two. Let's go. Tap down. Remember that explosive athletic workout we did? And we did those scissor jumps? It's kind of like those. Kind of like those. 10 seconds. Yes, you can. Let's go, let's go. You got it, you got it. Come on, come on. 5, 4, 3, 2, 1. 10 seconds. Switch your feet, switch your feet. Left leg forward, right leg back. 20 seconds. In three, two. Let's go. One side might feel better than the other. That's normal. Come on, come on. It is burning. There is fire. 10 seconds. Let's go, let's go. Buy in. Come on. 5, 4, 3, 2, 1. Holy bananas. Holy bananas. One more each leg. Right leg forward, left leg back. Let's go. Three, two. Come on, come on. You do your best, you forget the rest. Right here. Put your name on it. Like you gotta hand it in. Put your name on it. 10 seconds. It burns. Those legs are shaking. Come on. I know. Five, four, three, two. You're out. One more time. Other side. Why is it so hard today? Right leg forward, left leg back. Some days it's just hard. Three, two, let's go. You are so stinking strong. Yes, you are. It's your last 20. You can do anything for 10 more seconds. Let's go. Ah, hardly needed that. Grab for 5, 4, 3, 2, 1. Holy banana, that was just painful today. Step out of the band. Step out of the band. Grab some water. You guys are rock stars. All right, little core finisher. Okay, you got to go. You got to go. Our four circuit is just a quick core circuit. Yes, Quick core circuit. Okay, 30 seconds. On. Okay, 30 seconds. Remove. Okay, starting on our backside, we're gonna go. No band. Actually, let's put the band around your feet. Three bicycle crunches. You got three core moves, you guys, three core moves. Ready? 1, 2, 3, and hold. Push for 3, 2, 1. Crunch, 2, 3, hold and push. You're pushing the opposing hand into the opposing you to activate the outer glute and the inner thigh. It's 30 seconds. Yes, 30 seconds. If you gotta run, you gotta run if you want to sit around for court. Here. You're there in three, two. Let's go. Crunch. One, two, three, and hold. Push into the knee for three, two, one. Crunch for one, two, three, and hold dot Push into the knee for three, 2, 1. One, two, three, and hold. Push into the knee for 3, 2, 1. Let's go. Crunch. Two, three. Push it to the knee. You got 10 seconds. Two, one. Let's go. One, two, three. Push into knee. Hold for three, two, one. That's that. One, two, three, push into the knee and hold for three, two, one. You got it. Here we go. Up and over. Oh, clamshells. Clamshells. Take that band right here. 30 seconds. One to each side. Oh, modified plank. Okay, forearm on the mat, right here. Clamshell legs are bent to 90 degrees. Option A, lift the hips. Open, lift and open. Option B, lift and kick. Lift and kick. That's where I'm going. 30 seconds. You ready? You're on. Three, two, lift and kick. Tap the hips, Push them high. Tap, push. We're hitting those obliques. Obliques, outer glutes. Obliques, outer glutes. It's just 30 seconds per side. Yes, you can stay with me. Down, Push, inhale, exhale. Woo. Those outer glutes are Firing now for 10. Come on, finish it right here. Final five, four, three, four, two, one. It's so sweaty. I am just sliding all over the place in here. Other side. Other side, you guys. 30 seconds. Set it up. Forearm on the mat, shoulder over elbow. Legs are bent at 90 degrees. Option, just open the band. Option. Kick it. 30 seconds. In 3, 2. Let's go. Kick. Tap, kick, tap, kick. Obliques, outer glutes. Obliques, outer glutes. This move just kills me every time, so I had to finish this workout with it naturally. This is just the killer workout. That's what we're going to call it. Killer moves. Killer moves. Come on. 10. Finish it right here. This is it. 5, 4, 3, 2, and 1. Holy banana boats. Take that band off. Keep it by you. We're going to stretch with it. We're going to stretch with the band. You guys are so stinking awesome. So stinking awesome. Here we go. Okay, one leg out, right. Left leg out. Right leg up and over. Hug that knee up. This is going to stretch that outer glute that you worked so stinking hard. Sorry there wasn't, like, a big climactic finish on that one because we ran out of time. So those split jumps, that was your climactic finish. You guys are so awesome. We're stretching it out. Nice work, Kimberly. Nice work, Ashley. My legs are on fire. Also, a whole lot of holy bananas. I needed this workout, too, to get me back on track. Nice work, you guys. So hard, but so good. I'm so glad you showed up and worked your butts off, literally. Let's switch it out. Other side. Stretch it out. If you gotta run, you can go. I know you're going to come back and stretch later. Hug that knee towards the chest. Just pull it up. Hit those outer glutes. Nice work. Awesome job. From here, find that band or sweat towel. I'm gonna go this way. You want to pick your legs up this way. We're gonna roll it back. Okay. One leg long. One leg goes into the band. You're just gonna create a little bit of tension to flex that foot, pull those toes towards your face. Stretching that hamstring out. A lot of deadlifts, a lot of squat jumps. Now, can you take it and drop it open? I'm not gonna get you, Rachel. And now still pull that band, the toes towards the face. So opening that leg, opening that inner thigh. Nice work. And now that real outer glute stretch, you're going to pull it the other side across the body. It's okay. You won't hit me. The level of trust. Lindsay and I have so much trust. So Much trust. I like your new kicks, Rachel. They're very nice and wide. Pull those toes towards your face. That outer glute, that should feel so stinking. Good, right? Same thing. Other leg, switch it out. Put the band or the towel around the sole of the foot. Just pull it up towards the face. Toes flexed. Awesome job, you guys. So proud of you for showing up today. I don't know what it was open that leg, but that workout just got me. These live workouts are always just on another level, I feel like, because, I don't know, it's the intensity, the adrenaline. I just get so excited to work out with you guys. That way we get to do it all together, right? We all get to do it together. It's so fun. Across the body. The other way. Hit that outer glute. It's just so fun to show up and work out and go hard. Go hard. That's what we did today. Now it's hard now, right? Cross your ankles. Take a couple back rolls. Just roll up that lumber spine. Take one more. Come up to a seated position. Nice work, you guys. Contact seated position. We're going to go ahead and take a reverse tabletop. Get that stretch. My favorite stretch. Legs are about 90 degrees. Fingertips face my butt. Lift my hips. Just let my neck drop. Think about spreading your chest apart. Just spread that chest apart. This should feel so stinking good. Nice work. Opening up that front side of the body. Hold it here for three, two, one. Take it down. Nice work, you guys. Like I said, I am so so you. Proud of you for showing up. I gave it my best. Even though my best was not my best today. But that's okay. Not every day can you just show up and crush. But you know what? I think we did crush today. That was hard. Thanks for showing up and working hard as always. Love your feedback. What you want to see Strength hit resistance bands. You drop it in the comments below. If you like this workout hit, subscribe to our channel and I never get talked about. The real reason why we're going live it is because we are building up to our June challenge, you guys. It is a two week strength training program unlike anything we have ever released@nourishmovelove.com and I am so fired up for it. Total transparency. We filmed this program. It was supposed to be a paid program for an app. Things didn't go well so now you guys get it all for 100% free and I am so excited about it. So stick around if you want to find out. Get on our email newsletter Nourishment Subscribe. We will see you there. Have an awesome rest of your week. Thanks for showing up and working hard. Awesome job. Instagram. Thank you so much you guys. Thanks. Jacqueline, Grace, Taryn, you guys are awesome. Have a great day and thank you so much for showing up as always on YouTube. Our YouTube community is just the best. So fun to read through these comments. Such a tough one, right? I thought so too. Lauren, Patty, Laura, thank you so much for showing up. Morgan. Awesome job. Rachel. I know. Rachel is a rock star. We love her. From Italy, from China, from Ireland. We had people from all over. This is so cool. 400 calories burned. Yeah, that was pure fire let me tell you. I am just huffing and puffing over here. Nice work. That is awesome. You guys rock. Thank you so much for showing up and working so stinking hard. We hope you come back for more and check out our June two week challenge. See you guys really soon. All right in here. Awesome job everyone.