40-Minute Full Body Dumbbell STRENGTH + CARDIO TABATA Circuits

YouTube. Are we live? We're live. Good morning, you guys. We are so excited to be here. I'm Lindsay of nourishment Love. I have the amazing Rachel with me here. So excited. Rachel is back in action for the live workout. It just is so much more fun when she is here. And we're so excited you guys are here. This is actually Rachel's favorite format. Hands down, her favorite format. Yeah. And right now we only have it on the bog in upper body. We have upper body pull, upper body push workouts, and it is a mix of strength training with cardio tabatas built in. Rachel's favorite format, and we're bringing it to you in a full body setting. And all you're going to need is some dumbbells, you guys. That's all you need today. Good morning. We're so excited. On YouTube, we have people from Alabama, Virginia, Baltimore. Whoo. UK, England. Nice. I don't make a county, wherever that is. You guys are awesome. We're so excited you're here. Welcome. Another one for Baltimore. All right, you guys. And on Instagram, you guys are here. So excited. Hi. Singapore. Welcome. Singapore. Okay, you guys, we are so pumped. We don't have music today for copyright purposes, so crank up your own jams and we're going to walk you through this workout. It looks like this. It's 40 minutes of strength training paired with cardio Tabata intervals. Rachel's going to give you modifications so you can scale this at your level. Take it high impact with me. Go low impact with Rachel. You. You get to decide. It is your workout. It looks like this. You have four circuits. We go legs, arms, total body, abs and core. OK. Those are your four circuits. You're going to do two to three strength training exercises in each circuit. 40 seconds of work, 20 seconds of rest. You're going to repeat it times two. And then we go into a cardio tabata. You're going to drop the weights and you're going to go into a cardio tabata, which means you have two exercises. You're going to do it for 20 seconds of work, 10 seconds of rest, and you're going to do those times three. Strength times two, cardio Tabata times three, and that is it. We'll get through all four circuits. It's going to round out about 40 minutes, and it's going to be a full body fiery sweat session. Are you ready, Rachel? I'm so ready. I'm so excited. She's so ready. She's so excited. I'm pumped. We're pumped to be here. All you need is some dumbbells. I have 15s, 20s. Probably going to use my 15s most of the time. OK. Full body endurance workout. Strength and endurance. Let's get ourselves started with a warm up, you guys. Big inhale. Reach up nice and tall. Exhale. Give me a baby back bend. Just pull those elbows down towards your hips. Nice. Reach up nice and tall. Again. Drop the right arm back. Gaze follows. Fingertips back. Open arm twist. Nice. Bring it back. Big inhale. Reach up. Big exhale. Drop that left arm. Open arm twist. Gaze follows, fingertips back. Nice. Bring it back to center. Big reach up. Drop the arms right beside you. Thumbs go up. Hitchhiker. Roll it back. Just a nice shoulder roll back right here. Nice. Roll those shoulders down and back. Nice. Think about pulling your armpits down towards your hips. Our pelvis right here is going to stay tucked underneath our rib cage throughout the entire workout. We're going to keep that core turned on and activated. Soften those knees. Roll it here for 4, 3, 2, 1. Walk those feet so they're right under the hips. We're going to reach for the toes. Rise up. Give me a calf raise. So hip hinge. Reach for the toes. Maybe you don't get to the toes. That's okay. Calf raise. Go for the shin, the calf, the ankle, the knee, wherever you got. You're just reaching. Opening up that posterior change. Hip hinge, hips go back towards the wall behind me. Stand tall. Calf raise. Nice. Drive through the heels to stand tall, up to the toes. We're gonna add in some calf raises today. Gonna get everything working. Nice work right here. We start on legs, then we go to the arms. Two more right here. Nice. Stand tall right there. Awesome. One more right here. Nice. Stand tall. We're gonna get real tricky on you. You're gonna step back, lunge right leg forward, left leg goes lunge. Stand tall. Drive. Option A, you're here. Option B, you're gonna give me a big hip opener. Lunge. Big hip opener. It's like you're taking this left leg up and over a bar stool, a chair, right? It's gonna take a lot of core stability. I love that. Good hip opener. Nice. Open up those hips. Some good mobility right here. Nice. Lunge. Drive through that. Standing right leg. Squeeze that front butt cheek. Lunge. Hello, core. It's already turned on. Two more right there. One more. Nice. Step it a little bit wider. Squat it out. Now drop the hips. Think about pushing that butt back onto a chair. Drop it. Nice. Squats are the name of the game. You guys know I say this in all my workouts. You can come back to this move at any point in time. Today. Chest up, eyes up. Drive through the heels. Santa. Squeeze. Nice. Right here. Go. Four lunges. Other side. In three. You got it. Two and one. Left leg forward. Right leg, lunge. Option lunge. Tap or drive. Lunge. Tap or drive. Option lunge. Big hip opener. Lunge big controlled hip opener. Nice. Your pace, your tempo. Thinking about getting this right leg up over a chair, squeezing through that left butt cheek as I stand tall. You got it. Nice. Right here, right here. Lunge. You got two more. Awesome. Last one. Nice. Back to squats. Down, up, down. Can you pick up that tempo? Pick up that pace. Drive knees, go out towards those pinky toes. You got it? Right here. Down. Give me four. Hold it low. Three. Bottom of the squat in two and hold it here. Just pulse it down for eight. Seven, six. You got it. Five. Hands to the floor. Step back to plank in three, two. Let's go. Hands to the floor. Step back. Find a high plank. Better. Walk it out a little bit. There we go. Hold that high plank. Shoulders are stacked over wrist. Option, you can drop to the knees. Option, you can add an incline. Place your hands on a chair or bench. Hold here for four. Three, two. Step that right foot outside the right hand. Easy twist. Reach up. Gaze. Follow those fingertips. Sweep the shoulders to the back. Sweep it for three. Two, one. Arm is up. Take the elbow down to the ankle, the calf, the shin, wherever you got. Open up those hips and reach back tall. Replant the right hand. Step back. Find a high plank. 2. Push ups, knees or toes. Lead with the chest. Down, up, down, up. Nice. Step the left foot outside the left hand. Easy twist. Gaze, balls. Fingertips. Three big shoulders. Reach the back. Stick for three. Two, One. One. Take that left elbow. Tap that left. Calf, shin, ankle, whatever you can reach. Reach it back up. Gaze, balls, fingertips. Plant the left hand down. Step back. Drive those knees towards your chest. Slower. Fast. It's up to you. Climb that mountain. Eight, seven, six. You got it. Five, four. Whole plank in three, two. One. Two more push ups. Down, up, down, up. Drop to all fours. Nice. Dropped all fours. Little cat. Cow. Drop the belly. Lift the chin. Tuck it. Talk a lot about keeping that pelvis under the rib cage during the workout. Come back to neutral. Drop the belly. Lift the chin. It's good to know where your spine is in rotation to your body. Now find a nice neutral spine. Hold here. We want this neutral spine throughout the entire workout. Step Back to plank, keeping that neutral spine slow. Burpee stepping. Step the right foot, the left foot. Stand tall, take it down. Step back. Switch that leap, but go left, right, stand tall, take it down, back, back. Give me a right, a left. Last one, then we stand it tall, lead with that. Left foot here, left, right hand tall. Jack it up. Jack it, jack it, jack it left up. Finish that warm up right here. 8, 7, 6, 5, 4, 3, 2, 1. Take a giant step to your right. We're gonna run laterally. Right here. Run, run, hold, run, run, hold. Run, run, hold. Run, run, Hold. Remember, we're gonna do later. Just wait. Nice. Go four. Nice. Three, two, and one. You warm, Rachel? I'm warm. Sweating. She's warm. Are you guys warm? Warm up is done. Ecuador. Oh, my goodness. I just love that we get a workout with you guys from all over the stinking world. Excited for today's workout too, you guys. Okay, we're gonna jump into that first circuit. It is legs. All about the legs. Okay, Three exercises using your dumbbells lower body strength. First move is a good old squat with a calf raise. Squat with a calf raise. Okay, so I'm gonna start with my dumbbells right here at my sides. Feet are shoulder width, are a little bit wider. I'm gonna do a squat, stand tall, go to the calf, so my heels are gonna come off the ground. Squat, stand tall, transfer the weight, drop the heels, then I squat again. Calf raise is optional. If you don't love it, you don't have to do it. Good old squat with the calf raise is how we start. Then we go into a hinge swing, lunge thruster. What? I know. It's big, it's complex. It's one of my new favorite moves. Squat calf raise. Shoulders down and back, Dumbbells at your side. Core is tight, pelvis is under ribs. You ready, Rachel? Let's go. Squat with the calf raise in three, two. Let's go. Let's go. Squat. Power up. Nice. Heels pop off the ground. It feels good for you. We're here for 40 seconds. Grab some heavy weights, get into those legs. Nice work. One squat, one calf raise. That's what we're doing right here. First move, getting those legs warm. We're gonna amp it up a notch with move number two. Trust me, you got it. Awesome job. Halfway here. Keep going. If this feels easy for you, I want you to grab some heavier weight. Goblet style at the chest. Nice work. Right here. Awesome job. 20 second break coming for you. 4, 3, 2, and 1. Narrower just your right foot is going to step back. Right here. Hinge, swing to the shoulders, lunge on the right, thrust overhead, hips back, drive to the shoulders. Just the right leg steps back, push. So it's a hinge swing, lunge. Just my right leg steps back to lunge. Left foot stays planted. Yes. We go in three, two. Let's go. Hinge, swing to the shoulders, step back, drive overhead, hinge, swing, lunge, thruster. Hinge, swing, lunge, thruster. Hips back, hips forward, hips down. Push Overhead glutes, hamstrings, legs, quads, hamstrings, glutes, quads, glutes, hamstrings, glutes, quads, glutes. A lot of corn there, too. Come on. 10 seconds here. Let's go. Arms long to the shoulders, down, push overhead. Three, two, finish it. There we go. Single leg squat, one dumbbell. Let's go. Standing on the right leg. Left leg is going to kick out. Rachel's going to show you modification with a towel. I'm going to try to hold this left leg out and then perform a single leg squat on the right like bananas. It is tough. We're going three, two. Let's go. Single leg squat right here. I have one dumbbell in my left hand. It's tracking inside my right knee. My right knee is not caving in and going on. I'm trying to float this left leg out to my side. Engaging this outer gluteus medius on both sides. Hello, outer glutes right here. Rachel's adding a towel. She's hitting more of her adductors, her inner thighs. I'm hitting more of my abductors, my outer glutes. You decide what you want. Come on. You got this. 10 seconds on that single leg. Let's go. Finish it right here. 4, 3, 2, and 1. Whoa. Shake, shake, shake. We do it again, guys. Same three moves. Squat with the calf raise. This time you're going sumo, sumo squat with the calf raise at the top. Sumo squat. We go in 10. You're going to be one. Sumo squat, calf raise. Heels in, toes out. We go in three, two. Let's go. Squat calf raise at the top. Nice. Dumbbells are between my legs. Nice wide stance, hitting a little bit more of that inner thigh, outer thigh right here. Knees are still tracking out towards my pinky toes. Nice wide stance is gonna look different for everyone. Choose what works for you. Just changing that angle a little bit. A little bit of a stance change works a little bit of a different muscle group. You got it right here. Come On. Sit it down. Stand tall. Squeeze. 10 seconds. As I'm standing, I am thinking about pulling those inner thighs together, right? Here we go. 5, 4, 3, 2. You're out. Hinge, swing, lunge, thruster. Hinge, swing. Left leg back, push. Hinge, swing, lunge, thruster. Just my left leg is gonna move here, guys. Just my left leg. Okay, right leg stays put. Narrow stance, hips back hinge, swing. In. 3, 2. Let's go. Hips back to the shoulders. Lunge on the left. Push overhead. Long arms bend up. Nice. Push. Inhale, exhale, Inhale, exhale, Hamstrings, glutes, quads, glutes, hamstrings, glutes, quads, glutes. You got it. 1. We're working it all right here. Nice big, complex lower body because it's going to raise your heart rate. Come on, right here. 10 seconds. You got it. Hinge, swing, Drop it. Push it. 5, 4, 3, 2 and 1. One dumbbell. One dumbbell standing on my left leg. Single leg squat. Rachel's going to put this towel on a right toe. Holding the dumbbell in my right hand is going to track inside my left leg. This side is harder for me. That's natural. We go in three, two. Let's go. The challenge for me is can I keep this right leg off the ground without tapping? There's a tap. Nice. Keep this left knee tracking out. Don't let this left knee cave in. Right here. Focusing on one leg at a time. Hello, core. Hello, legs. Hello, outer glutes for me. Hello, inner thighs for Rachel. You got it, guys. Make a leg. Exercise is right here. Dig deep. Come on. What would it look like if I said 10 seconds here? Finish off this lower body circuit. Yes, you can. We go 5, 4, 3, 2. And. What I can promise you that single leg squat is going to make you sore. Gets me every stinking time. Drop your weights. We're going cardio tabata. Still hitting that lower body. You got two moves. You're going to do it for 20 seconds of work, 10 seconds of rest. I'm going to show you two moves three cycles through, guys. Three cycles squat with a heel click, tap the floor, click the heels. Tap, click, tap, click, tap, click. Rachel's got your model. Squat, hit the inner heel. Squat, hit the inner heel. From that. That move we did in the warm up, we're gonna move laterally. So run, run, drop it low. Run, run. Inside leg lunges. Run, run, into the lunges, Rachel. Just holding a little bit higher. Run, run, drop that back knee, inside knee. Okay, Runner lunge, squat, heel click. 2 abs. 20 seconds of work. 10 seconds to rest. 3 cycles. The goal is to push your heart rate. Yes. You're in it, right? Let's go. 20 seconds, team. Squat, heel click. We go in three, two. Let's go. Come on. 20 seconds. Yes, you can. Yes, you can. It's only 20 seconds. That 10 second rest is gonna go really fast, though. You choose a pace that you can stick with for 20 seconds. No breaking halfway. We're almost there, guys. Come on. Come on. Can you hit that floor? Let's go. 5, 4, 3, 2, 1. Rest for 10. Lateral runner, lunge. Inside knee hits the ground. Run, run, drop it low. 3, 2, go left, go left. Run, run, drop it low. Run, run, drop it low. Run, run, drop. Run, run, drop. Run, drop. Pump those arms. Come on. Moving laterally is just an option. If it doesn't feel good for you, don't have to do it. Come on. 3, 2, 1. Rest for 10. Rest for 10. Squat, heel click. Second time through. Second time through. We go in three, two, one. Let's go. Up. Yes, you can. Yes, you can. You were made for this. You were made to do tough things. One of the many tough things you're gonna do right here today. Get those heels. Get those heels together. Come on. Yes, you can. Let's go, team. Come on. 5, 4, 3, 2, 1. Rest for 10. Rest for 10. Lateral lunge. Giant step left. Run right, run right. In three, two. Let's go. Let's go. Run, run. Drop that inside knee. Run, run, Drop it. Come on. Halfway, halfway. Heart rate, Ty. I know. Right there with you. 3, 2, 1. Rest for 10. Last time. Last time. You got to do it. You're working for that water break. Come on, guys. Come on. Three, two. Let's go. Squat heel, quick. Last time. Last time. Right here. 4. 20 seconds to work here. 20. I found the runner to lunge, and that water break is coming. We're excited for it. Yes, we are. You gotta work for it. You gotta earn it. 5, 4, 3, 2, 1. Rest for 10. Rest for 10. Runner lunge. Last time. Run left, run left. In 3, 2. Let's go, let's go. Run, run. Drop it low. Finish it. Come on. It's tough, I know. So are you. 10 seconds here. Let's go, team. Push. 5, 4, 3, 2, 1 more. Finish high. Yuck. Guard. Good job, Lindsay. What a break. Guys, Water break. How we doing? Hands on knees. That's where they should be. That's where they should be. Sweating. How are you doing, guys? Wow. Intense, right? I Love, strength and cardio. Cardio. Tabata can wrap your head around it. You only got to do each move for 20 seconds, right? Okay, guys, moving on. Arms. Three upper body strength exercises. Okay, first move. You're doing it for 40 seconds of work, so we're splitting the first move in two. Okay? You're gonna give me 20 seconds of push ups. I'm gonna do them on my dumbbells. Feels better for my wrist. Okay. Actually, sometimes I just put my hands up on the head of my heel. Head of my. Right here, dumbbell. If you got those hexagons, give me 20 seconds of push ups. Knees are toes. From here, you're gonna push back to the knees. Front rack them. 20 seconds of overhead shoulder press. Neutral press. Right? Right there. Palms facing. Okay? You can always alternate one arm at a time. See where you're at. Okay, 20 seconds. We're going chest, shoulders, triceps. Here. These are your push muscles. 20 seconds. Push ups. 20 seconds. Shoulder press. Split that 40 seconds in half. From there we go, biceps and back. Yes. You ready, Rach? Let's go. Circuit 2 is all about the arms. Circuit 2 is all about the Arms. 20 seconds of push ups we go. And 3. Set it up, come on. 3, 2. Let's go. 20 seconds of push ups. Right here. Leave with that. Chest, elbows, fall back towards the body. You only got to do push ups twice, and you only got to do it for 20 seconds. Say, yes, I can. Come on. 10 more seconds here. 10 more seconds. Yes, you can. Back to the knees in 5, 4, 3, 2, and 1. Hit your knees. Front racket, shoulder push. You can alternate right here, one at a time. Oh, these 15s are heavy. Right, Rachel? I'm gonna alternate. Yeah, I'm gonna alternate. Big exhale. Okay? Pelvis tucked under rib cage. Come on, push. Go. 5, 4, 3, 2, 1. Rest for 20. I don't know what it is about that move, but it's so hard every time. Right here. One back row, palms face in. One bicep curl. You're gonna stack on. Then you're gonna go. Two back rows, two bicep curls. I'll go heavy for this one, heavy for the back and biceps. Hinge it over. Palms are facing in. One, back row in three, two. Let's go. Row. Stand up, curl. Now give me two back rows, two curls. Two back rows, two curls. Stand up, two girls. Three back rows, three curls. Here we go. Row two, three. Stand up, three curls, three palms. Stay facing in. Narrow row, hammer, curl. Four, Four and four. Let's go. Four Three, two, one. Four curls. Let's go. Four, three. Come on. Two. And finish it. You're gonna give me two rows right here. Row and done. Skull crushers on your beautiful back eye. Triceps. Skull crushers. Lying on your back leg 90 degrees. Right here. Bending at the elbows. Dropping the weights right towards my temples. Skull crushers in three, two, one. Isolating the back of the arm. The tricep for 40 seconds. Right here. Inhale down. Big exhale. Push those weights overhead. Okay. Thinking about keeping that back connected to the mat. How do I do it? External cue. There's a marshmallow in the low of your back. Squish the marshmallow to the mat. How do you do it? You decrease the air between your rib cage and your hips. Okay. Decrease the air between your rib cage and your hips. Think about squishing the arrow. Pull the belly button. The back. Nice. Pull the hip bones together. I like that cue better. Pull the hip bones together. Come on. Right here. Finish. You got four. Three, two. Give me one more. Because you can. Nice work. You're out. Last two, three reps. Should be tough, guys. Last two, three reps. Should be tough. Repeat it. Okay, we go 20 seconds. Push ups. 22nd shoulder press. Yes. 20 seconds. Push ups. 22second shoulder press. You're there in five. Set it up. Push ups. We go in three, two. Let's go. Come on. Push ups. Right here. It's only 20 seconds. Yes. You can make it count. Come on. You are so strong. So strength and strong. Right here. Halfway. 10 seconds. 10 seconds. Maybe you can try them from your toes. Finish it. 5, 4, 3, 2 and 1. Hit the knees right here. Don't rack them. Shoulder press. I gotta alternate. Going from push ups into this just smokes me every time. I feel like I underestimate how much my legs help me when we're standing. Yes. Let me do it like this. Holy cow. Holy bananas. Three, two, one. Take the legs out of the equation. Wow. It gets hard. It gets hard. Reverse grip row this time, palm stays out. One row, one standard bicep curl. Okay. Then we stack it on two rows. Two curls, right. Palms stay facing me the whole time. Shoulders are down and back hinge at the hips. One row in three, two. Let's go. One back row, stand tall. One bicep curl. Nice hinge. Two rows row, two curls. Stand up, curl again. Now we go to three. It's just that slight flip of the wrist that slightly works a different muscle group. That little tiny change. Come on. Three curls. Three, two, one. Nice work. We Go. Four. Four back rows. Four, three. Nice. Two. You're gonna stand up and give me four bicep curls right here. You're in the final. Ten seconds. Let's go. Finish it. Two more curls. Curl. Last one. Nice. You're done. Skull crushers. Skull crushers. Awesome job, team. We are cruising, finishing off arms right here. Finishing up upper body strength. Now we're gonna move on to upper body cardio to about. And it's spicy. Triceps. Skull crushers, you're on in three, two. Let's go. Squish that marshmallow behind the small back. Pull those hip bones together. Think about decreasing the air from rib cage to hips. Inhale down. Big exhale. Push right here. You got 40 seconds to fatigue those triceps. It's the last time you're gonna do it. Back of the arms. Keep those elbows tight. Keep those weights separated. I know sometimes people put their dumbbells together. That actually makes it easier. Make eight, meet me. Make each arm do the stability work. Work all those small stabilizing muscles. That is the benefit of using dumbbell free weights right here. Come, finish it. Four, three, two. You're gonna give me one more because you can. Nice work, team. Triceps are spicy. Arms are done. We're moving into cardio. Tabata, team Cardio Tabata. Grab a quick sip of water. Two moves. Two moves. Gonna smoke that upper body right here. You ready? You ready for them? The Instagram feed is better than this one. Is this one lagging? Sorry, you guys, if this YouTube feed is lagging a little bit. Yes, we're live on Instagram too. You can switch between feeds if you need to. Okay, sorry. So it's Internet issues. You know, my husband's like, on a video call downstairs. We're trying to film a live workout. Let's work from home life, huh? Let's work from home life. We need higher speed Internet. All the neighbors are probably trying to jump on our screen. Okay, here you go, guys. 2 minutes, 20 seconds of work. 10 seconds rest. Your first move is a push up burpee. Single arm row. Yeah, it's what it sounds like. It's gonna stink, but you only gotta do for 20 seconds. You're gonna take that dumbbell, put it in your right hand. You're gonna get to the ground, you're gonna hop back, you're gonna give me a push up. You're gonna hop up, single arm row and keep going. Rachel's gonna stay on the ground, taking out the up down, giving me one push up. One Row from a kneeling position. Okay. Move two. Oh, holy bananas. Find a towel if you got it. If you don't have a towel, you don't have to use it. Okay, you're gonna hold a single arm plank. I have the dumbbell in the right hand, so I'm gonna keep it on the right side. Left forearm comes to the mat. Right here. I need to towel our mat back. Too far. Okay, left forearm comes to the mat. Okay. Right arm goes like this. I hold the single arm plank. Push, pull, push, pull, pull, push, pull. Right, that's back, core, chest. It's all working. Yes. Yes. Get myself set up. I got one towel ready to slide. One towel ready for my forearm. And we're starting. Dumbbell, right hand one. Push up burpee. Hop up, single arm, row on the right. Rachel's gonna get it from a kneeling position. Push up and row. It's 20 seconds. Say yes, I can. Three times two. Let's go. We go in three, two. Let's go. Push up. Hop up, row on the right. Push up, pop up, row on the right. Come on. 20 seconds. How many reps can you get in that? 20 seconds. Challenge yourself. 10 seconds here, guys. Halfway. Keep pushing. You got it. Let's go. 5, 4, 3, 2, and 1. Put the dumbbell on the towel if you got it. If you got sliding space, if you don't. Okay, you can do a push or a planking pass. Otherwise, you're here. Find that plank, push that right arm. Push, push, pull. Keep those hips. You got it. Push. Pull. Kneeling around the toe, your toes towards your elbows. Come on. Hello, Pillow arms. Three, two, one. Switch it over, Dumbbell. Left hand, left hand. Push up burpee, row on the left. In three, two. Let's go, let's go. Push up. Hop up. Single arm, row on the left. Push up, hop up. Single out row. Come on. 20 seconds. How many can you get? Right here. You got a team. Stay in it. You got the. 3, 2, 1. Put that dumbbell on a towel. Right forearm on the ground, Left arm, push, pull. Left arm, Push, pull. In three, two. Let's go, let's go. Push, pull. It's only 20 seconds. Yes, you can. Stay in it. Push, pull, push, pull. Ten, nine. Let's go, team. You got this. Yes. You can Finish strong for 5, 4, 3, 2, 1. Double up those weights. Double up those weights. Push up burpee, double arm row. Push up burpee, double arm row. Three, two. Let's go. Final set. Push up burpee. Roll them. Last time you're gonna do it. Last time you're gonna do it. Come on. 10 seconds. Here. Finish it. Hello, push ups. Come on, you got this for 3, 2, 1. 1. Dumbbell. One dumbbell. Just hold the forearm plank. Hold the forearm plank. We're gonna go there. Hold the forearm plank. In three, two. Let's go. Just hold. 20 seconds. Option you can roll the knees, tap the right knee, the left knee, right knee, left, left knee. Tap them. Hello, Lower ab. Yes, you can. Let's go. Right here. Tap them, tap them. You got it. Come on. Finish that plank for 5, 4, 3, 2 and 1. Nice work, team. Arms are done. Total body. We're coming for you. Grab some water, guys. Grab some water. How we doing? Okay. Some people think the YouTube stream is better. You know, Find what works for you sometimes. Maybe. Maybe it's your Internet. Maybe it's our Internet. Whatever works, guys. We're just glad you're here. And we're glad you're sweating. Okay, two circuits down, two to go. You only got two strength moves per circuit. Okay? Two, strength. Strength. You're going deadlift, curl press. Okay? Narrow stance. If you need to kick your butt, kick your butt where your feet land. That's a narrow stance. Hips back, straight leg. Deadlift, pull up, curl, push. That's £20. Hello. Deadlift curl press. You can go a little bit faster than me, or you grab those heavy weights and get after it. From there, you're going down to the ground for a glute bridge hold with a pullover. Okay? Two moves, 40 seconds. On 20 seconds rest, okay? You're gonna do them twice. Let me go back to cardio tabata cardiovata for this one is one of my favorites. One of my favorites. All right, Grab a towel if you need one. Tighten your ponytail. Two circuits down, two to go. Total body. 40 seconds of work. Deadlift, curl press. We're gonna go heavy. It's gonna get spicy. Right here. Are you ready? Shoulders down and back. Initiate with a hip hinge in three, two. Let's go. Hips back. Drive through the heel. Stand tall. Curl push. Nice. Right here. Weight stay tight to the body. Deadlift, Girl, push. Come on. Pelvis stays tucked under rib cage. Slow and controlled. Right here. Push. Hitting it. All right, here we got the hamstrings, the glutes, the core, the biceps, the shoulders. Nice work. Halfway. These shoulders are what's hard for me today. That's the hard part. Come on. Ten seconds here, girl. Push. You got it. Grab those heavy weights, get after it. We're in it for five, four, three, Two and one. Down to one dumbbell. Down two, backside glute bridge. Rachel's going double leg. I'm gonna go single leg. Now hold one dumbbell right here. Glute bridge with a pullover. So tap the dumbbell behind you. Pull overhead. You're working your lats, which are hard to work with dumbbells and your chest. I'm gonna kick my right leg. Up we go in three, two. Let's go. So I'm holding a single leg glute bridge with the dumbbell pullover right here. All the way back. Exhale, pull overhead. I'm thinking about really keeping my hips square, right, not letting that hip pop as I pull that dumbbell. As I lower that dumbbell towards mat, right. Don't let those hips drop. Keep them steady. Isometric hold for the legs on the upper body. We are working our last lateral flexion. Really hard to do with dumbbells, but we're getting a nice big lateral flexion. Chest and shoulders are also turned on. You got it, guys. Right here. For three. Can you lift those hips for two and give me one more down and up. You're done. Nice work. Those are your two moves, guys. Two moves. Right back into it. We go. Deadlift, curl press. Deadlift, curl press. Come on, total body. Two moves. Make it happen. Two moves. Deadlift, curl press. This is a circuit to go heavy on. Three, two, let's go. Hinge at the hips. Deadlift. Stand tall. Curl push. There's a circuit to go heavy. It's this one right here. Come on. These are not powerfully fast moves. These are slow, controlled movements. Trust me, you're gonna get that power. It's going to come with the cardio tabata. Initiate with a hip hinge. Soften in the knees. Drive through the heels to stand tall. Keep the pelvis tucked under the rib cage. Big exhale as you push those weights overhead. You got it? Come on. 10 seconds here. Let's go. Finish it. Nice work, guys. You're in the final. 5, 4, 3, 2, and 1. Nice. Down to your backside again. Down to your backside. Glute bridge. Rachel's got the double leg. I got a single leg. Left leg in the air. You choose one. Dumbbells overhead, you're gonna keep those hips lifted at your highest point. Dumbbell pullover with a glue bridge, lift those hips. Option left leg in the air. Three, two. Let's go. Lower. Exhale. Pull it up. Keep those hips square. Keep those hips stable. Sometimes these moves are harder than anything else you're going to do right it's slowing down, isolating the muscle groups, focusing on the muscles you're working right here. Glutes, hamstrings, back and chest. Those are your four biggest muscle groups in your sinking body. Go heavy. Right here. Come on. Yes, you can. You got it. 10 seconds. Keep those hips lifted high. Keep those hips lifted high. You got it. Finish it. 5, 4, 3, 2. Give me one more down. And up. Nice work, you guys. Awesome job. Dumbbells. Go off to the side. Find a towel if you got one. Find a towel if you got one. Towel slams. Towel slams. Towel slams. And mountain climbers. And mountain climbers. Right, let's get after it. 20 seconds per move, 10 seconds per rest. Okay, three times through. If you've done our workouts before, these are two moves you know very well. Towel slams and mountain climbers. How are you going to make them harder today? How are you going to intensify them? Okay, Towel slam. Holding the towel. Big inhale up. Big exhale. Slam. Come to the toes. Drop it. Come to the toes. Dry. You're not jumping. You just popping up to the toes. You're adding intensity by slamming it down. Big core work. Then you just drop that towel. Find a high plank and you pull those knees towards your chest. 20 seconds. 20 seconds each. You ready, Rage? Let's go. Let's go. This is a fun one, guys. You know these moves. You know them. How are you going to intensify them? Right? Come on, sign up for it. Let's go. 30. 20 seconds. In three, two. Let's go. Slam it. 20 seconds. Come on. Boom. It's big. It's powerful. Pop to those toes. Big overhead extension. Slam that towel on the ground with some stinking intensity right here. Come on. You should be hands on knees after this. Let's go. You got five seconds to find it. Four, three, two, one. Leave the towel on the ground. Recover. Recovery. Mountain climb, mountain climb. Set it up. Pull those knees towards your chest. In three, two. Let's go, let's go. Your pace, your tempo. Find something you can stick with for 20 seconds. Just drive those knees in. What's really important here? Keep that weight shifted forward. Shoulder steps over a wrist. Yes, you can. Five, four, three, two, one. Whoo. Rest for 10. Holy bananas, it's getting sweaty. Towel slams in five. Let's go. Towel slams. Three, two. Let's go. Come on. Slam it, slam it. Make it big. Make it powerful. You got this. 10 seconds. Halfway. Push your pace right here. 5, 4, 3, 2, 1. Woo. Recover. Climb, climb, mountain climb. In 3, 2. Let's go. Hold that. 10 seconds. It goes fast. I love this circuit. High intensity, right here. Low impact. High intensity. Come on. Drive those knees towards your chest. Knees. Yes, you can finish for five. Four, three, two, one. Recover. Last round. Last round. Yes, you can. Rachel. Woo. Come on, guys. Come on. Right here. Toe slam in three, two. Let's go. Come on. I know you're tired. So am I. We're in it together, guys. In it toe. Win it. Right here. Come on. 10 seconds. Show me what you got. Show me what you got. Right here. 5, 4, 3, 2, 1. Last time. You gotta do it. Climb it. Climb it. That water break comes in 3. Let's go. 2. Finish it. Climb. Climb. This is it. This is it. Push it. Yes, you can. Right here. Come on. This is what you made for. You got it. Finish with me. Right here, we climb for five, four, Three, two, one. You're out. Holy bananas. Way to go, Lindsay. Nice work, team. Where we at? Hurry up for time. Okay, guys, abs and core. Abs and core. You got one move. One move. You're gonna do it twice. One strength. Move twice. 40 seconds of work. 10 seconds of rest. One to bottom. Move twice. Yes. One strength. Move twice. One to bottom. Move twice. Okay, 40 seconds on the strength. 20 seconds on the cardio. It is one dumbbell between my hands. Hold plank for three seconds. Three, two, one. Hop to low squat. Find that dumbbell. Three, two, one. Push it out for three, two, one. Set it down. Hop back to plank. That is your move. Plank. Low squat, dumbbell. Push out. 3 seconds each. 3 seconds each. We're only gonna do it twice. Okay. 40 seconds. Start that. 40 second timer. Find a plank. Plank is started in 3, 2. Hold your plank for 3, 2, 1. Hop to a low squat for 3, 2, 1. Pushing it out for 3, 2, 1. Set it down by plank. Hold for 3, 2, 1. Little squat for 3, 2. Pushing it up for 3, 2, 1. Set it down. Hold plank. You're halfway. Hold for 3, 2, one. Final one. Hold. Hold for 3, 2, One. Push it out for 3, 2, One. Set it down. The whole plank. Just hold your plank for 10. Nine, eight. You got it. Seven. Yes, you can. Six, five, four, three, two, one. You're out. Ready? We're gonna do it again. 22nd break. Same move. Plank for three, hold low squat for three. Option. Push that dumbbell out and hold it for three. Yes. And then we'll hold that plank for 10 seconds. Last time you're gonna do it. And then we go cardio tabata. We go in three, two. Find that plank. And hold. Hold for three, two, one. Final spot. Hold. Hold for three, two. Push it up for three, two, one. Set it down. Step back by plank. Three, two, one. Low squat. Hold. Hold for three, Two, one. Push it out. And hold. Hold for three million two, one. Sit it down. Hop back. Hold for three, two, One. Little fun. Hold. Hold for three, 2. Final push out for three, two, one. Whole plank for ten. Nine, eight. You got this. Seven. Yes, you can. Six. You are so stinking strong. Final. Three, two, one. Nice. Or one move to end with Lindsay. Right. Cardio, tabata. Cardio tabata. Guys. One move two times if you've done our cardio and core. It's bear crawl. Fast feed. I know, I know. Rachel's going to show you from a standing position. Fast feet. Wide, wide, narrow, narrow. Wide, wide, narrow, narrow. I'm holding Bear crawl. Knees hover off the mat. Wide, wide, narrow, narrow. Wide, wide, narrow, narrow. Wide, wide, narrow, narrow. It's 20 seconds and you only got to do it twice. Yes. Let's go. This is how we finish, team. Find that bear crawl or standing. 20 seconds starts in three, two. Let's go, let's go. Wide, wide, narrow, narrow. Wide, wide, narrow, narrow. Come on. Fire feet, fire feet. It's only 20 seconds if you're with me. How low can you keep those knees connected to the mat? Not connected. Hovering. Hover for ten. Nine. You got this. Let's go. Move those feet. Come on. You got it. 5, 4, 3, 2, 1. Rest for 10. Rest for 10. You're right. Back in. Last 20 seconds. Last 20 seconds. We go in 3, 2. Let's go. Let's go wide right now. Now. Come on, finish, finish. You got this, team. You got this, team. Let's go. Right here. 10, nine, eight. You got this. Seven. Yes, you can. Six. Five, four, three, two, one. Holy bananas. I'm sure that's your favorite workout. Rachel's favorite format. Coming at you. Full body circuits. Cardio tabata. We love it because it's pure stinking fire. Holy fast, efficient. Nice. Kind of regretting watching. Yeah, just watch. You gotta do. You gotta do it now. Nice work, you guys. Save the live workout. Yep, live workouts will be saved, you guys. We'll save them on Instagram. We'll save them on YouTube. Okay, we'll be back next week with another live workout. Today's live workout was to kick off our new two week challenge. I didn't even say this. This is why we did it. Two week challenge. Now we're starting on Monday the 13th. September 13th. Two week challenge. It starts head to nourishmentlove.com it is 14 day challenge number nine. 14 day challenge number nine. Okay. Comes with a free meal plan for my friends who are the real food dietitians. It's brought to you in partnership with our friends at Butcherbox. It's awesome. Let's see what you guys got to say. Awesome job. Split strong. Yes. I'm so glad you love split strong. That is my favorite workout program. The side and this is this two week challenge we're doing is a great program to do after you finish. Split strong. Nice work. You guys are going to do this workout later. I love it. For those of you who are saving it, I love it. For those of you who did it live, let's cool it down. Big inhale, reach up. Big exhale. One more because it feels good. Big inhale, reach up. Right wrist grabs left. Up and over side. Body stretch to the right. Man, it feels good when we're done. Right? Back to center. Up and over to the left. So glad we knocked that out together. It's team. Back to center, baby. Back bend. Pull those elbows down. Open up the chest, the shoulders. Nice. Just take those arms down and flap them out. Whoo. Those shoulders. Got a lot of work today. Awesome job, you guys. So stinking proud of you. Right here. Put the right arm out. Left arm follows. Push to me. Pull those shoulder blades apart. Pull apart. Pull them apart. Push, push, push. And reverse it. Right on back. Left arm follows. Pull the knuckles away from the tailbone. Big chest expansion. Big inhale. If you feel good about your heart rate, give me a nice wide leg forward fold. Knuckles fall down towards us. Release those hands down to the ground. Whenever you're ready, just walk the hands over to the right side of the body. Nice. Walk the hands over to the left side of the body. From here, you're going to drop down into all fours. That nice tabletop position, right? Feels good. We got a lot of outer glutes. I think I did this stretch in my last live workout and we're going to do it again because I love it right now. Okay, so you're starting in tabletop position. Take your right leg, do a big hip circle and swing that right knee outside the left shin. And then you're just going to sit back into that left leg. So left leg doesn't move, left leg stays there. Right leg just kicks out behind your left leg and you're just pushing right into this outer glute. This is what I'm hitting. This outer glute feels so Stinking good. Nice Hurdle or stretch. Awesome job. Bring it back to that tabletop position. Same thing, other side. So I'm going to take this left leg. I'm going to do a big hip open to take that left knee, tap it outside the right shin, and then that right leg stays. That left leg just stretches back as I sit into this right hip, right glute, right hip should feel so stinking good. Awesome job, you guys. So proud of you. Thanks so much for showing up and working hard as always. We love you guys. We love our live workouts with you. Bring it back to center. Hips are going to stay high. Hands walk away. Puppy dog stretch. You take those thumbs up towards the ceiling if that feels good for you. Open up the lats, the back, the triceps. Nice right here. Hips stay high. Hands walk away. Can you reach those fingertips just a little farther away from you, creating length from fingertip to tailbone. Should feel so stinking good. Awesome job, you guys. Hold it here for 3, 2, 1. Walk it back up. Come to a kneeling position. We're gonna do a nice little neck stretch because it feels good. Left hand comes to the right side of the head. Just nice gentle tug option to take this right arm and wrap it behind you right here. I'll show you from the backside palm faces out. Nice trap opener right here for those shoulders that we work today. Little trap opener. That feels so good. Right? Gently release and just rock that head side to side, side to side. Then go all the way around, all the way around the other side. And we're going to reverse it. Right hand's going to come to the top of the left temple option. Take that left hand half wrap around. Nice trap opener. Just opening up your shoulder, creating some space and some length right there. Nice. Awesome job, you guys. So stinking proud of you. One of my favorite upper body stretches. This is right here. Awesome. Gently release again. Rock that neck side to side, and then when you're ready, go for the big up and around. Big up and around the other way. Awesome job. Awesome work. Rachel on your park NML team. We are so proud of you. I hope you guys love this. Full body strength and cardio to body. If you liked it, check out our upper body push workouts and our upper body pull workouts through the same format. Just focusing just on the upper body. It's a total burnout. You guys rock so much. If you like this workout, as always, drop a subscribe to our YouTube channel. Head over to nourishmentlove.com for more free workouts and our new 14 day challenge which starts on Monday. We're excited to kick it off with you guys. Have an awesome rest of your day and we'll see you guys soon. Awesome job, YouTube. So good to hang with you guys. This morning workout took me to my limits. I hear you, Aria. That was a tough one, but, oh, you guys are so awesome. Way to smash it. Nice work, you guys. Montreal, Canada. Woo. Way to go. Nice work, Carrie. I hear you. Holy moly bananas. This sweat, it's sweaty. The curls are coming out. We got it all happening. Nice. Ready to move to 15s on these workouts? Yeah. Carly. Way to go. Cheryl, 52, but feeling strong. This just. You guys are so many goals. I just. Future goals right there. Your mat is literally soaking. I know. I hear you. We are. We are sweaty. We are sweaty. But it was a fun one and we did it together. Knocked it out. Holy bananas, right? I just love all the holy bananas that are on here. This is so awesome. It's such a great holy bananas workout. Thanks for joining us. Thanks so much, you guys. You guys absolutely rocked. We are going live again next week, so make sure you check that out. Thursday, I believe, is when we're going to go live next week, so make sure you check that out. It's on our YouTube home channel. Thanks so much, you guys and have an awesome rest of your day. Random question. Do you have a favorite place to buy a good sports bra? Oh, hey, we do, actually. We love Maven thread. I love the Maven thread sports bras. They're awesome. They're affordable and I have a discount code. Maybe we'll link it in my. In my. In the description of this video. But yes, it's Maven thread. My Discount code is nourish15maventhread.com they have great sports bras. Nice work, you guys. Awesome job, Kelly. Thank you, Erica. You guys have an awesome rest of your day and we'll see you again next week live.