40-Minute Full Body Mini Band Workout (Intense Bodyweight + Bands Workout)

YouTube. Good morning, you guys. Happy Thursday. Going into a long holiday weekend. Super excited to be here. This is mine and Rachel's best attempt at red, white and blue for the holiday 4th of July weekend coming up here in the United States. We, we don't have red, so we went with hot pink. Hot pink, white, blue, hot pink. It's, it's pretty good, right? Yeah, we tried. We tried. We gave you a valiant effort. We get an A for effort. Going to turn this light right here. Make sure we get a little bit more. Feels a little bit dark right there. Okay. Woo. Getting crazy in here. Okay, There we go. Good enough, good enough. All right, you guys, I'm Lindsey Baumgren. I'm nourishing with love. I have the amazing Rachel with me here. She is your low impact leader today. Going to be showing options for all skill levels. You get to choose how intense you choose to make this workout. All you need is a mini loop resistance band. We have a lighter one, a little bit heavier one. You get to choose. Those who have asked if you have the cloth bands. You can absolutely use the clock band specifically for some of the lower body. Might be more hard for the upper body because they don't give as much give. But if you have a dumbbell, go ahead, grab a dumbbell for the upper body exercises or go ahead and use just your body weight. You could use a long tube band. Use whatever you have, make the best of it and we're going to have some fun. This is a 30 minute body weight and band workout. We are going to hit every single muscle group in your body from head to toe. Okay. Your workout looks like this. You have four. Each circuit has three to five exercises. You're going to do each exercise for 30 seconds of work followed by 10 seconds of rest. So it's going to go really fast. 30, 10. Rest is really limited and you're going to repeat each circuit times two. Ok. So it's going to be a fast and furious workout. You can make it as hard as you want to make it. Give me a thumbs up, let me know. You can Hear me on YouTube watching from Alabama. Hi, from London, Joelle and. Oh, Rachel's always. Yeah, Rachel's with us today. Get excited. She likes Rachel. Nice. Joelle. We love Rachel. We love Rachel and Lisa. You guys from London. So many Londoners joining us today. Hello. I feel like I wish I had a cool accent like you do. And everyone on Instagram. You guys are good to go. It's 6pm and I ran. I know. Crazy. You're getting your nighttime sweat on? We're getting our morning sweat on. All right, you guys, we're going to get started with a bodyweight warmup. And then we are going to jump into this 30 minute body weight and band workout. And let's just say we are heading into the fourth of July weekend with a bang. This is going to be a spicy workout. Okay, let's go ahead and get started with a warm up. Big inhale. Reach up nice and tall. I gotta turn my watch on. Workout doesn't count if you don't start your watch right. Oh, Rachel's starting our timer. She is on it. Big inhale. Reach up nice and tall. Let's go, baby. Back bend. Nice. Open up the chest. Shoulders. Drop the arms right here. Palms behind you. Thumbs up. Circle those arms back. Just open up the chest, the shoulders. Rachel and I are so stinging. We were in the studio shooting new workouts for you guys on Tuesday, two days ago, and we are feeling it. Holy bananas. Nice. From here, hands go to the thigh. Roll down. Nice little roll. And then pull that spine up towards the ceiling. Push the chest out. Roll down, pull the spine up towards the ceiling. Give me one more. Nice roll. Roll it down. Push it up. From here, we're gonna go right into squats. Knees go up towards those pinky toes. Imagine you got that band on. Gonna activate those outer glutes, which are especially sore. You guys are gonna love the new workouts we have coming. They are spicy. Awesome job, you guys. Right here. Squat it out. Down, up. You got four. You're gonna hold it low in three. Nice work. Two. And hold it here. Just hold it here. Tiny pulses down. Go. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. You're gonna give me four high knees and step back to lunge so it looks like this. 1, 2, 3, 4. Step back on that right leg. Come up. 1, 2, 3, four. Step back on the left leg. Nice. 1, 2, 3, Four. Step back. Just alternating your setback. Lunge. 1, 2, 3,4. High knees. Step back. Rachel's got your low impact, right? Giving you those nice knee pulls. Run it out or add the knee. Pull your pace, your level. 1, 2, 3, 4, 7. Back. Challenging your mind and your muscles today. 1, 2, 3, four. One more each leg. That's one. Other side. 1, 2, 3,4. Other side. Nice. From here. Hold it. Let's go. Left foot forward, right foot back. Take your hands to the mat. Inside that left hand or inside that left foot. Nice. Low runner's lunge here. Left arm goes up. Towards the ceiling. Easy twist. That's a good stretch. Feels really good. Drop that elbow to the ankle, to the shin, to the calf, wherever you got it. Reach back up, opening up those hips. Nice. From here, step back, find a high plank. Other side. Right foot outside, right hand. Easy twist, opening up those hips. Drop the elbow to the calf, ankle, forearm, whatever you got today. Nice work. Open it back up. Replant the hands. Step back. Drive your knees towards your chest. Mountain climbers, slower, fast. You get to choose your pace, your tempo. You got 10, 9, 8. You got it. 7, 6, 5, 4, 3, 2 and 1. Give me two push ups, knees or toes. Lead with the chest. Down, down, push up and back down. Dog pedal out those heels. Warm up the calves and ankles. Nice. Walk the hands back to meet the feet. Bend at the knees. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. Let's jack it up. Jacket. Jacket. You choose low impact or high impact. You're jacking it out for eight, seven, six. You got it. Five, four, three, two and one. You guys warm? We are going to jump into this workout first circuit. Hi, Patty. Hi, Carrie. Awesome job. So glad you guys are here. And we're gonna jump into the workout circuit one, starting on squats. We're gonna knock out those squats right away. Make sure the lower body's nice and warmed up with your band on. So take your band, place it about six inches above the knee band. Never goes directly on the knee joint, always above or below. Okay, grab my band, place it above my knees, and we are going to squat it out. All right? You're going into your first move. 30 seconds, you're going to give me three squats. So 1, 2, 3, hold at the bottom. Push those knees out for 1, 2, 3, 3 squats. Three hold at the bottom knee pulse out is optional. Just a nice little additional warmup for our outer glutes. All right, Ready, Rach? Let's do it. Ready? Nice work. She's in it. I'm ne, but I'm excited, right? We are nervous and excited. We're just knocking it out. You guys getting it in, getting it out. It's 30 minutes. It's quick and effective. Three squats, three second hold at the bottom of your squat option. Pulse those knees out. Let's get this party started. We go in three, two. Let's go, let's go. One, two. Last one. Hold at the bottom pulse. One, two, three. Bring it up. One, two, hold at the bottom Pulse. One, two, three. Bring it up, take it down. One, two. Drive through those heels. Last one, the bottom. Pulse it. One, two, three. You got it. Come on. Three squats. Down. Up, two, three. Hold it. Pulse for three, two, one. You're out. Nice work. Next move. You're gonna hold at the bottom for three, and then you're gonna explode up in a squat jump. Rachel's giving you calf raise. I'm giving you the job. Find your squat in three, two. Hold it here for one, two, three, explode. One, two, three, explode. Then soft and loaded. Three, explode. 1, 2, 3. Chest up, eyes up. Time under tension. Explode, explode is absolutely. You can always give me the cafes with Rachel. Hold for three, two. Ten seconds. Here. You've got it. Hold for three, two. Come on. Finish strong right here. Come on. Yes, you can. Let's go. Give me five, four, three, two. You're out. Legs are spicy. Shake it out. I'm coming down to a bear crawl. Rachel's gonna give me a loaded squat walk. We'll start. Take a giant step to your right. You're gonna walk left in three, two. Let's go. Let's go. Walk left for two, walk right for two. I'm doing it from a bear crawl. Quads on fire. Rachel's doing a loaded squat. You choose your pace, your. Your level. It's 30 seconds. Yes, you can right here. Come on. If you're with me, knees are hovering just off the mat. Let's go, let's go. You got it. Five, four, three, two. You're out. Nice work. Repeated three squats. Three second squat hold. You ready? Because we're there. In three, two. Let's go. Let's go down. One, two. Hold at the bottom. One, two, three. Let's go. One, two. Hold at the bottom. Hold, two, three. Whoo. Drive those knees out towards the pinky toes. Hold and pulse. 1, 2, 3. 10 seconds. You got it. 1, 2, 3. Pause for 1, 2. Finish with your squats. 1, 2. You're out. Nice work, you guys. Squat, hold, explode. Squat, hold, explode. Three second squat hold, explode. I'm jumping. Rachel's giving me a calf raise. You're there in three, two. Find that squat for three, two, Explode. One, two, three. Come on, get low, get low. Get lower. Explode. Hold two, three up. My legs are on fire. Yes, they are. Come on. Hold, two, three. Ten seconds. Here. You got it. Hold, two, three, explode. Let's go. Final five, four, three, two, one. You're out. Lat walks. Take a drive to your left. This time you're gonna start walking. Right. Rachel's standing in a loaded squat. I'm in a bear crawl. Knees are hovering just off the mat. You're on in three, two. Let's go, let's go. Walk for two, walk for two. You got it. Walk for two. It's your last move of circuit one. Right here. Working for that water break. Yes, you can. Yes, you can. Halfway, Halfway. Fifteen seconds. Stay with me. Come on, come on. Ten, nine, eight. You got it. Stay with it. Finish strong for five, four, three, two, one. Whoo. That's one way to start a workout. Band's gonna come off. Grab some water. Nice work. Lower body's warm. Right tackle the upper body a little bit here. Awesome job, you guys. Jumping in right away and getting after it. Love seeing everybody from Germany, from Michigan all over the stinking place. Catch your breath. Move it on. Band's gonna go around your wrist, okay? Around your wrist. This is where, if you have the fabric band still do it. Okay. Just make sure you have tension. Right. We start four high knee is step back lunge, like we did in the world. You choose how hard you make this but how far you stretch this band. So I go 1, 2, 3, 4. Step back. 1, 2, 3, 4. Step back and shoulder press as I step back. Arms extend overhead. Okay? You can hold a nice bicep curl as you're pulling those knees up. 30 seconds. Four high knees, one step back lunge. We're gonna make you think about today's workout, right? That's a challenging agility move. That's what this is, cardio and agility. Ready? We go in three, two. Let's go, let's go. One, two, three, four. Step back, lunge up. One, two, three, four. Step back lunge. Rachel and I are going to go to our paces. One, two, three, four. You choose your pace. Four high knees, one step back lunge. Okay, Come on. Come on, push it. How far can you stretch that band? Especially as you press it overhead for that shoulder press. Step back, lunge. Five seconds, finish it. Four, three, two, one. Nice work. Right into push ups. Band's gonna stay around my wrist. You go to side and straight on. You go side, go to the side. Push ups gets hard for the shoulders. You're on three, two. Knees or toes? Down, up. Now I'm gonna keep the band around my wrist. If you really struggle with push ups, you can bring the band up to your forearms. It's gonna help push your chest up off the ground. Maybe I'll do that. Oh, that feels nice. Feels good. Today. Knees or toes, you can Always add an incline. 10 seconds of push ups. You got this. Elbows fall back towards the body. Staying at five, four, three, two. And you're out. Nice work. Bands back to the wrist. If you brought it up, you're gonna be a half burpee. So step or jump back. One, two. Take it back. Bus driver, you're there in three, two. Let's go, let's go. Step or jump up. Hold the squat. 1, 2. Again. You choose how hard this move is. How far do you stretch that band? That's up to you. One, two. Come on. Step back or jump back. Hold that. Loaded squat. Two bus drivers. It's like you're turning a wheel. Turn, turn. How low can you stay in those legs? Let's go, let's go. Push your pace. Push your tempo right here. 30 seconds and you're done. In three, two, you're out. Stand up. Repeat it. Four. High knees, step back, lunge. Three, two. Let's go, let's go. One, two, three, four. What makes this workout hard? Limited rest. One, two, three, Four. Come on. One, two, three, 4. Quick and effective home workouts. So we're all about whether you're using dumbbells, body weight. We're getting it done. Strength and cardio, hitting it all today. Come on. 10 seconds. Yes, you can stretch that band right here. 5, 4, 3, 2, 1. I'm going up to the upper arms. Push ups, knees or toes. Band around your wrist or your upper arms. You're there in three, two. Let's go. Push ups. Down, up. Come on. Down. You got it. One rep at a time. These are your only push ups today, guys. Only push ups today. Stay in it. In it to win it halfway. You are so stinking strong. Yes, you are. Keep pushing. One rep at a time. Right here. Come on, finish it. You're in the final. 5, 4, 3, 2, and 1. Back to the wrist. Half burpee, squat hold bus driver. Half burpee squat hold bus driver. Water break comes after this. You guys, let's go. Three, two. Let's go. Hold that squad. Turn, turn, step or jump back. Get loaded. Hold it. Turn, turn. You got this, you got this. Twist, twist. Let's go. Right here. Come on, push. Push it home. Circuit two. We're finishing it right here. Horse turned on. Legs are low. 10 seconds. Water breaks coming for you. Finish it. 5, 4, 3, 2, 1. Sweaty mess. Grab your toe. Grab your water. Awesome job. How we doing? Lynley, you're so awesome. Hi, Lynn. Working out with m2om.a. Shout out to all my postpartum mamas. Crushing it. It's not easy. You guys are so stinking strong. Nice work. Hands on knees already. I hear you. I'm a little tired today, but we're getting it done. All right, you guys. Circuit two in the books. Circuit three. Circuit three. This is my favorite circuit, hands down, my favorite circuit. I wrote. Really excited about it. The band's going to transfer from feet to the bottom of your feet. Okay? You're gonna hold it with a hand. We're gonna mostly focus on back biceps, lunges. Okay, let's walk through your first move. This is possibly why Rachel and I are so sore. So sore. This move right here. Take the band, hook it around the bottom of your right foot, put the band in your left hand, right foot, left hand. Step back to a nice lunge position. I'm going to drop my knee to the mat. Row, stand up, hold tiny 1 inch, hold off the mat for 3 or for 1 second, drop it down. Row, lift, hold, drop, row, lift, hold. This lift hold is sneaky business. Let me tell you sneaky business, okay? Lift, hold, row. That's where we start. And then we go into split jumps. You love it. You know it. You're on in three. We start with a row. Two. One, knee down, row, back, knee up, take it down row, hold lower. Row, hold, lower. Core's turned on. Using that front glute, front quad to lift you up and stabilize you and hold. You really don't let this. Front knee came in. Front knee tracks out. Don't let that. Front knee came in. So I would do this move. That's a good stability move right there. Come on. Five seconds. You got this. Four, Three, two, and one. Sneaky business, right? No band. No band. Step back lunges or split jumps. It's 30 seconds. And. And that's where you go. Ready? Three, two, let's go. Rachel even tightened her ponytail for you guys. I did, but I can probably tell. 30 seconds. Split jumps or step back lunges. You choose. You choose. Right here. Come on, you got this. Yes, you can. Yes, you can. Right here. Finish it. What would it look like if I said 10 seconds? Stay in it. Come on, let's get there. 5, 4, 3, 2, 1. Holy bananas. Grab your band. Flat pulls. Let's go. Right arm stabilizes, left arm pulls, right arm stabilizes, left arm pulls in. Three, two. Let's go. Pull down. I'm gonna go to my knees so you can see me on YouTube. Pull down, pull down. Right arm stabilizes, left arm pulls down. Gives you a chance to catch your Breath. Yes. Catch your breath. We're gonna raise your heart rate again. Next. We have 10 seconds. Squeezing your lats, your back, biggest back muscle you got. Use it for three, two, and one. You're gonna come back up to standing. Take this band. You're gonna give me an around the world slam it down. Around the World slam slam. Our band's even got a little bounce slam, right? In three, two. Let's go. Slam, slam, slam, slam. Can you pop your toes in that big up and over. You don't even have to jump. Low impact, lower body strength. Explosive power. Cardiovascular endurance. Right here. Come on. 10, 9, 8. You got the 7, 6, 5, 4, 3, 2 and 1. Take the band around your left foot. Band in the left hand. Kneeling knee at a 45 degree. Left elbow in the left thigh. Curl. Concentration. Curl. Catch your breath. Curl. Catch your breath. Bicep curl. Last move. Let's circuit three right here. Concentration. Curl. Catch your breath. We go straight, we go cardio. Let your heart rate come down so it's got somewhere to go. Come on, curl it out. You got five, four, three, two and one. Nice work. Take a break, grab a quick sip of water. Okay, Those are your five moves. Did I miss any? No, we got them all. Those are your five moves in circuit three. If it felt a little goofy, felt a little rushed, guess what. You get a second stab at it. Okay? Do it better this time, focusing on your right arm, right leg. Let's go ahead. Set up. Your lunge band goes around left foot. Band is in right hand, right. Knees on the ground. Row right. Lift that back knee. Lower it. Row. Lift, lower. You ready? That's where we go. 30 seconds. Three, two. Let's go. Row. Let's hold. Lower. I'm just lifting that back knee one inch off the mat. Dragging through this. Front load, front quad. Nice isometric hold at the bottom of your lunge. There's a reason we do isometric holds. Strengthen all those small stabilizing muscles. If lunges hurt your knees, isometric holds are your jam. You work on this move right here. You strengthen those knee joints. All those small stabilizing muscles around your knee. Come on. Five, four, three, two and one. Split jumps. I know it. You were ready for them. You want them. Step back lunges with Rachel. Split jumps with me. 30 seconds. Yes. Three, two. Let's go. Split jumps. One. 30 seconds. Push your legs, push your heart rate. Explosive power move. Right here. This is where you raise your heart rate. Begin to come down. Next round with lateral poles. Flat pull downs. Come on. You're working for it. You're doing it. You got 10 seconds of it. Let's go. Stay in it. Right here. 5, 4, 3, 2, 1. Holy bananas. Split jumps. Give me every time, Rachel. Stand all kneel. Left arm stabilizes, right arm pulls in. Three, two. Let's go. Pull, pull. Inhale up. Exhale, Pull. Inhale, exhale. Catch that heart rate. Right here. Strength training. Come on. Is 30 minutes today, guys. Give me your best. 30 dirty 30s. 30 seconds. Remove. Do your best, forget the rest. 5, 4, 3, 2, 1. Big up and over. Lateral band slams side to side. Let's slam left, slam left in 3, 2. Slam left. Toes, pivot. Toes, follow hips. Toes, follow hips. The toes. Come on. Slam that band down. Put something behind it. Loose the band on one, pick it up on the next. Come on. You got it. You got it. What would it look like If I said 10, 9, 8. Let's do it. Come on. Stay with me. 5, 4, 3, 2. And you're out. Holy bananas. Band around the right foot, right hand. Concentration. Curl, right elbow, right inner thigh curl in three, two. Let's curl, curl, curl. Nice going right up to shoulder height. Right elbow drives into that right inner thigh. Concentration. Bicep curl. This is it. Last move. Circuit three. Crush it in. Finish it. Ten seconds here. You got it. Yes. You can curl. Stay with me. 5, 4, 3, 2, 1. Nice work. Band comes off. Grab some water. Grab your sweat towel. How we doing, you guys? You only got one circuit left. That's it. One circuit. So proud of you. Nice work, Chantal. Quads on fire. I know. Mine, too. Sweat pouring. I hear Ari. Do your best. You guys just keep hanging with it. Power through one more circuit. Okay, last circuit. Band is going to start on the ankles. Move to the bottom of our feet. Make sure you have shoes on. You don't want this band on the bottom of your shoes. Rachel's going to show you how you can do without a band. I'm going to show you how you do it with a band. Okay? Choose your level. You got one circuit. Take yourself proud. One circuit to make yourself proud. Right here. Finish it. Okay, band starts around my calf, shin, ankle area. Squat quick hits. I love these. Bust out your surfboard, your wakeboard, whatever you're doing this weekend. Squad, hit it. Hit it. It's a quick quarter turn. Rachel's got tapped. Tap it. You can do this with or without the band. Squat, quick hit. Yes. 30 seconds. You ready, Rach? Let's do it. It is our last circuit. We're flying. We have been working our Butts up. And we are so excited for tomorrow. Yeah. So excited. This is where you see the light at the end of the tunnel. Do you see it? See it? Find it. Push it. 30 seconds. You're on it. Three, two, let's go. Squat. Hit it, Hit it. Come on, hit it. Come on, hit it. Quick hit. Tap it or hit it. You got it. You do your best. Forget the rest. Take it at your level today. Your workout on Thursday might look different than it does on Monday. What's your body gonna allow you to do today? That's what you focus on what you can do today. What can you do? 10 seconds. What can you do? Right here. Come on. 5, 4, 3, 2, 1. Yes. Hold here. Standing on your right leg, left leg balance. Side, back, side, leg lift. We'll start at the side in three, two. Let's go. If you need to find something to hold on to, find something to hold on to or balance. Core training right here. This is better than any crunch exercise you're ever going to do right here. Come on. Catch your breath. You got it. Woo. Tap when you need to. Come on. So much focus is happening right here. 5, 4, 3, 2, 1. Band goes around your feet if you want it. Rachel's taking the band off. It is a three count. Mountain climber. Band is around the tops of my shoes in the bottom right here. 1, 2, 3 and hold. 1, 2, 3 and Hold. Let's go. Hold. 1, 2, 3 and HOLD. 1, 2, 3 and HOL. Hold, drive, drive, hold, drive, drive, hold. You got it. You got it. Yes, you do. Come on, come on, let's go. Drive, drive. Boom. My dad's coming off my shoes. Come on, keep going. Push it. Right here. You're in it. Come on, let's go. 5, 4, 3, 2, 1. Band stays on my feet. Sit over onto your beautiful butt. How about this? I'll go straight on. You can see me. Find a reverse plank. Fingertips face my butt. Lift up. Pull, pull. Join when you're ready. Drive, drive. Lifting now. He's at an incline. Bring your hands on a chair bench. You gotta pull that knee up towards your chest. Fight that, band. This one's for you. Runners, this one's for you. Come on. Keep those shoulders out of those ears. Nice long neck. You're in it for 5, 4, 3, 2 and 1. Rachel Standing. You got jacks or taps with Rachel. Otherwise, band stays on your feet. Roll back, roll up. Oh, no. Give yourself up. Two jacks. I'm gonna start. Two jacks, roll back in three, two. Let's go. Jack Jack, roll back, roll up. Jack, jack, roll back, roll up. Holy core. Use your hands when you got to. One, two. It's harder with the band on your feet. It's harder. You gotta stretch that band apart to give you a nice stable base. Fight that there. You two, you're in for three, two, and one. That's it. Take a quick water break. Bam's gonna go back around the ankles. That's it, you guys. We repeat it one more time. That's it. And I have a bonus core move for you. Good morning. Just tuning in. Can't wait to do it. If you're watching, it looks easy. If you're doing it, you're like, come on. It's so hard. You got it. Finish strong, you guys. Right here. Finish strong, man. Back to the catch. And ankles squat, quick hits. You ready, Rachel? Let's do it. Let's go, let's go. Rachel's call in three, two. Let's go. Squat. Hit it. Hit it. Come on, you got it. Tap it or hit it. Come on. Come on. Stay with it. Last time. You gotta do these five moves. Five moves. Give it all you got. Right here. Raise that heart rate. Strength and cardio power. Control power. That's what this is. Control power. Come on, come on. Five, four, three, two, one. Bouncing on the left leg, right leg, side, rear. Catch breath. We're on a three, two. Let's go. Side leg, lift, rear leg. That's right. Soft bend in that standing leg. We all have one side that feels better than the other, right? That's normal. Tap when you need to catch your breath. You got it. Using those outer glutes, think about pushing from this big outer glute muscle. It's so strong, you guys. It's so strong. Use it. One of your strongest lower body muscles. Use it for 3, 2, and 1. Band to the feet. Rachel's got banned off. Three count climbers. Three count climbers. Drive those knees towards your chest and hold. You ready? We go there in three, two. Let's go, let's go. Climb, climb. Hold, climb. Climb. Hold, climb, Climb. You can always place your hand on an incline. Bring that ground closer to you. With a chair first up. You got it. Come on. Keep working. Yes, you can. Right here. Halfway. Climb. Climb. Hold. 10, 9. I love my band. Finish it right here. 3, 2, 1. Back side, rear plank. Rear plank. Pull those knees towards your chest. Fingertips face your butt. Legs are straight out or bent. Lift your booty up. Shoulders out. And back. Pull it. Here we go. Three, two, Pull. Pull. Come on, lift it. Off the ground. You can always rest it on the ground if you need to. One knee, pause at a time. Nice long neck. Come on, you guys. This roll ups and jacks. This roll, ups and jacks. Say yes. I can say it right here. Come on, finish it. You got this. 5, 4, 3, 2, and 1. I'm gonna keep that band on my feet. Rachel's jacking. I got the roll up. Let's go there. Finish it. Three, two, let's go. Stretch that band apart. Come on. Roll back, Roll up. Two jacks at the top. You got it. It's a tough move right here. You do your best. You forget to rest, use your hands to help you up off that ground if you need it. Right there. Just give yourself a little push. Come on. 10 seconds. 10 seconds. Stay in it. Picture right here. 4, 3, 2, and get your booty out. There you go. Nice work. Rachel, what would you say to a bonus core move? It's a Lindsay workout. There has to be one. There's got to be one. One. One bonus core move, and you're stretching. Yes. Okay, you're gonna do a side of the body. That's it. If you want to add a band, add a band. If you want to do it with your body weight, do it with your body weight. Band's gonna come up around 6 inches above the knees. Clamshell with a side plank. So modified side plank. Shoulders stacked over elbow, legs bent at 90 degrees. Lift the hips, reach under. As I open, I stretch the band. Reach and open. Are you ready? Let's do it. 3, 2. Join us. Reach under, open. Reach under, open. You gotta keep your hips lifted at your highest point. We're hitting obliques and glutes right here. Obliques and glutes. You got it? Come on. It's only 30 seconds per side. It's the last move you got to do today. You got 10 seconds here. Finish it. Let's go. Bring it home. You got it for 5, 4, 3, 2. Switch sides. That inside glute should be on fire. Yes. You feel it? I do. Let's go. Set it up. You're on in three, two. Reach and open. Reach under and open. Reach and open. Come on. Strengthening glutes, core obliques, right here. This outer glute muscle that stabilizes you gives you that big, powerful push when you move side to side. When you balance on one leg, that's what you're working right here. And you're in it. Finish it. 5, 4, 3, 2. And you're out. Holy bananas, you guys. 30 minutes. Talk about a quick and efficient body weight bands workout. Right, Rachel? I hope you guys loved it at home. We're gonna do a quick stretch. All right, you guys, you're the best. Oh, you're so sweet. I love you, Sylvia. Thank you. Nice work, you guys. Just keep doing it. Trust the process. Yes, that's right. Burning it. You guys are burning it. Nice work. I'm so proud of all of you guys who showed up today on Instagram and on YouTube. We're gonna keep these workouts live so you can come back and do them. And we're gonna stretch it out. You ready to stretch it out? Yes. Yes. I've been so excited for this. So excited for the stretch the whole time. Big inhale, reach up, right wrist grabs left, up and over right side body stretch. Open up those obliques that we just worked. Nice work, you guys. Back to center. Switch it out. Up and over other side. Nice. Come back center. Just slap your wings. So proud of you guys for showing up and working hard today. Awesome job. Gonna take those hands behind your back, Pull the knuckles away from the tailbone. Big chin up towards the ceiling. Open that chest. Spread that chest far. Spread it apart. Nice. Return the hands to your heart. Center lower down into the bottom of a nice yogi squat. Elbows hit the inner thighs and you just cry side to side. So proud of you guys for showing up. So proud of everyone who has completed Our Split Strong 35 Strength Training Program and repeating it. So proud of you guys. We put so much work into that program, and we're just so happy that it's being used. Being you is so awesome. Okay, come over to a tabletop position on your knees. Step your right knee forward. Left knee stays on the mat. All you got to give me is a tiny pelvic tilt. So tuck your tailbone towards me. Instantly. This quad is going to open up. Right quads on fire. Whoever said that on YouTube. This is your stretch right here. Tuck your tailbone. You don't have to be way forward right there. Just that simple tailbone tuck. Now take this arm up and just reach over right here. Reach. Nice work, you guys. Bring it back to center. Take this leg out to 45 degrees like it was when you did those concentration curls. Back of your arm is going to tick, tock down. It's like a kneeling triangle pose. Warrior two triangle right here. Tick, tock down and up. That back knee pushes into that inner thigh, opens up inner thigh, hips. Nice. Right here. Tick tock down. Bring it up. Give me two more. Tick tock down. Last One, you're gonna hold it down. Option, hold here. Option. Half wrap. Can you get those hands interlaced behind you? Thread the needle. Half wrap. Open up the chest, shoulders. Hold it here for 3, 2, and 1. Bring it back to center. Kick that right leg out to the side. Nice lateral kick. You're gonna just rock the hips back and forward. Rock back and forward. I think this is Rachel's favorite stretch, isn't it? Yes. Rachel's favorite stretch right here. We love it. Just feels so good for those hips. So good for the hips. Two more right here. Rock back and forward. Last one, back and forward. Bring it back that kneeling position. This time you're going to bring left foot forward. Right knee stays on the mat. That tiny tailbone tuck right here often. Reach up and over. Big side body stretch, you guys. We made it through Thursday workout in the books. We're heading into a long holiday weekend. So pumped about it. So excited for all you guys. Bring it back to center. Bring it out to 45 degrees. Back of the hand goes against the leg. You're going to tick tock down and up. If you like this workout, do us a favor, drop us a subscribe on our YouTube channel. Follow along with us and check out you guys. We have over 20 free home workout plans on nourishmentlob.com one of which being our newest split strong 35 program. Strength training. I just finished it. I'm feeling stronger than I have felt ever after my two babies. It feels so good. Strength training. Name of the game. One more. Hold it here. Option. Take that half wrap. You decide. Wrap it or don't. Hold it here for 3, 2 and 1. Bring it back to that half kneeling position. Shoot that left leg out. Sorry. I'll go over here. And hip rocks. Rock it back and forward, opening up those hips. Nice. Take it at your pace, your tempo. Awesome job. Body weight and bands in the books. We're pumped about it. We're sweaty. We brought you our best version of red, white and blue, pink and blue. One more. Nice work. Sit it back onto your booty. We're going to finish with my favorite stretch, especially after a band workout. Okay. My favorite stretch after a band workout. Take your right knee up and over. Give this knee a nice little gentle hug. You are going to hit this big meaty outer glute with this stretch. Feels so sinking. Good. That band engages a lot of this outer glute muscle, which we love because we love building strong upper glutes. They stabilize our pelvic floor. They're great for runners, our power generating muscles help us move side to side if we're doing athletic movements. So many reasons to strength train so you can feel like an athlete at home. Set it down. Take a nice little spinal rotation. Awesome job, you guys. Bring it back to center. Kick it out and switch its sides. Left knee up and over. Give that left knee a nice little gentle hug. Stretch out this outer glute. Feels good, doesn't it? Feels so good to move your body. Awesome job. So proud, you guys. Hold it here for three, two. Set it down. Take a nice little spinal rotation right there. That should be awesome. And we're gonna get reverse tabletop because we love it. I think we end every live workout with reverse tabletop. Fingertips face my butt. Legs are bent at 90 degrees. Push up, neck drop, shoulder open. Think about spreading those chest muscles apart. Just open up that front side of the body. If you're gonna hunch over a baby, a desk, a computer, all that good stuff. Hold it here for 3, 2, 1. Lower it back down. Awesome job, you guys. Rachel crushed it. You guys crushed it. So proud of you. Thanks for showing up. As always, you can find more workouts@nourishmovelove.com have a wonderful and safe holiday weekend. We love you guys. Thanks for showing up and working hard. Have a good day. Thank you, everyone on Instagram. Thanks so much for all your workouts. Thanks you guys for showing up and working hard. Your booties off. We so appreciate it. You're gonna do it later today. I love that. Yes. Come back. Thanks so much, Brittany. Thank you. Have an awesome day, you guys. All right, YouTube, you guys crushed it. Way to go. So many awesome comments. Thank you so much. Oh, you're so glad you found us during quarantine. We're so glad you're here. That is our goal, you guys. Just to keep you guys moving free, efficient workouts at home, making fitness accessible and fun. We want it to feel like you're in the studio with us. That is so the goal. It hurts now, but you're happy you did it, right? That's why we did the long cool down. Thank you, Emily. Thank you, Katie. Thank you, Jennifer. Killer workout as always. You guys rock. Thanks very much for showing up and working hard. We love you guys. Keep up the good work. Awesome job, Kati. Awesome job. Oh, I'm going to mess it up. Alejandra. Alejandra. Yes. You did the hiit workout before this workout. You. You did both of them. You are amazing. Way to go, Jessica. Way to start the long weekend. I know I am just so excited to start the long weekend with a good workout. It feels so good, doesn't it? Nice work, Amber. Seven months postpartum. Feeling so strong. Yeah, mama. You get it. That is so great. We love you guys. Thanks so much for showing up and working hard. This workout will stay live here so you can come back and do it. Say thank you for showing up and working your hardest. Appreciate you guys have a wonderful day.