40-Minute Full Body SHRED (Strength + Conditioning Workout with Dumbbells)

Awesome. All right. We are live on YouTube, you guys. Good morning and happy Friday. So stinking excited to be here with you. If you just give me a thumbs up, let me know that you can hear me. Okay. And that we look okay. You can see us on the screen. Good, good, good. Awesome. Really excited to be here with you guys. We are celebrating the completion of our four week challenge which you guys have been absolutely crushing. And so today we are celebrating with a fun full body shred workout. No better way to finish a four week challenge than to do this. And so if you're confused about the plan, you can do this today, you can do the pull workout tomorrow, you can flip flop them around and do this workout on Saturday. The pork out. Make it work for you. Okay, you guys. And then we have a fun seven day plan for you next week. And then we're jumping into a new 2 week 14 day challenge with a meal plan launching in May. We're going to start that on May 10th. So so many fun challenges coming at you guys. But today we're, we are doing 40 minute full body shred. You guys are so ready to start. Welcome, Robin, Sharon. Oh, you want to do the next full month challenge? Yes. We're going to kick it off. Make sure you get on my email list. You can do that by nourishmovelove.com subscribe and that's how you're going to get all the details about all of our upcoming challenges whenever we do a live workout like this or whenever anything new drops. Ok. And Rachel's here today. You guys. Rachel. I know you guys are excited. Rachel's going to be offering some modifications throughout today's workout. If you need to take them, follow her. All you need is a set of dumbbell. It's a 40 minute full body shred. I have 15 which I'll be using throughout the entire workout. And then I do have one 20 pound dumbbell I might throw in. For the last circuit. We'll do some one dumbbell exercises. Okay. So follow along with Rachel if you want any modifications. Otherwise you can stick with me. And basically Rachel is just going to show options for plank on knees. You can always take it up to an incline and then keep it low impact. For the cardio move. It looks like this. You have three circuits. Each circuit has four exercises. Upper body, lower body, core cardio. You're going to do each exercise for 40 seconds of work followed by 20 seconds of rest. You're going to repeat each circuit times two, close it out and move on. Ok, We Are going to fly through this thing. It's going to be 40 minutes of pure fire and it's going to be lots of fun. So strength training with some cardio exercises that are going to raise your heart rate. You guys ready to do this? Ready, Rachel, let's go. Yeah, she's ready. She's ready. Ok, I'm going to start our timer. We're going to get ourselves started with a good body weight Warm up, you guys. Okay, we're going to just start with a nice body weight warm up. So feet are stacked underneath my hips. Big inhale, reach up nice and tall. Right wrist grabs left. Up and over side. Body stretch to the right. Bring it back to center. Give me a calf. Raise up to the toes. Roll back to the heels with control. Up and over to the left. There you go. Stretch it out. Back to center. Another cat. Raise up to the toes, roll back to the heels. Go ahead, just flap those wings. Flap them out nice right there. Can you take that flap over to a hip hinge position? So push those hips back towards the wall behind you. Continue flapping as if you're going into a deadlift. A back row, right? Getting that warmed up? Go ahead and stand up tall. Keep flapping those arms and go ahead and hinge it over again. Let's hinge with a flap. Nice. There you go. Keep that belly pulled tight. Push those hips back. Stand up again. Awesome job. From here, take those feet about shoulder width or a little bit wider. We're going to sit right back into squats. So sit back down, up squats. You are going to get it all today, you guys. We're going to do squats, we're going to do lunges and we're going to do deadlifts for the lower body, upper body. We're going to start on biceps and shoulders. Move to chest and triceps and finish off with some back. It's going to be a good workout and I realize there's pretty much shoulders in like every exercise unintentionally. So get ready for a pure shoulder burn right here for four. Awesome job. Three, stand up tall and jack it out in two. And last one. Let's jack it out. Jack it, jack it. You can follow Rachel for those low impact taps. Jet for 8, 6, 7, 6. Hold those feet nice and wide. In 4, 3, 2, 1. Hold here. Toes face me or slightly out. Let's hit it side to side. Hit those inner thighs side to side. We're going to move in all planes today. Front, back, side to side. Nice. Tougher Eight, seven, six. You got it. Five, four, three, two, one. Let's hold it to the right option to sink in nice and deep. You can pop that left heel. Nice little inner thigh stretch. That should feel really good. Up and over other side. Open up those hips. Nice work. Bring it back to center. Take a nice wide leg forward fold. And then walk your feet underneath your hips. Go to the back of your space. And you're gonna go for a walkout. So walk out to a high plank position. Walk back in, tap the toes, stand up tall. Nice. Tap that booty. Tap back wall behind you. Working in our limited space here, you make it work, right? That's why we love home workouts. Two more plank walkouts right here. Walk it out. Nice. One more. On this last one, you're going to hold high plank option. To hold high plank options, drop to the knees. Just find that plank. Set it up. Shoulders are stacked over wrist. Core is tight. Pull up on the kneecap. Push back on the heels. Hold here for 3, 2, 1. Step right foot outside right hand. Easy twist. Right arm reaches to the sky. Now drop the right elbow to the ankle. Open the hip. Rotate back. Open. We're going to do three of those. Ready? Elbow to ankle. One, two. Open it up. Elbow to ankle. Two. Open it up. One more elbow to ankle. Three. Open it up. Step back. High plank. Two. Push ups knees or toes down hook, down hook. Hold here. Take a wider base with your feet. If you need to shoulder tap, tap it up for 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Step that left foot outside that left hand. Give me a nice easy twist right there. Ready? Elbow to ankle. Now is your practice round. You got three of them. Here we go. Elbow to ankle for one. Open it up. Opening those hips. Elbow to ankle. Two. Open it up. Last one. Elbow to ankle. Three. Open it up. Step back. Find a high plank. Drive those knees towards your chest. Slower, fast. You can add some momentum. Mountain climb for 8, 7, 6. You're standing up and jacking it out in 4, 3, 2. Let's go. Get up and jack it up. Jacks jack right here for eight, seven, six. Finishing that warm up, you got four, three high knees and two, one high knees. Get them up, get them up, get them up, get them up. Here we go. Go. 8, 7, 6. Heels to the glutes. Butt kicks in 4, 3, 2. Let's go. Let's go. Heels. The glutes. Lost my mind. Technical difficulties this morning. You got 4, 3, 2, 1. Grab a quick sip of water, you guys warm we broke one light bulb. That's about it, though. The rest of the workout is gonna go so smooth. We were setting up and I dropped a light. Okay, guys, ready to get into your first circuit? I hope you're nice and warm. Grab your dumbbells. Your first circuit is biceps and shoulders and squats. Okay? So you're gonna start with three hammer curls, three push press. Like I said, I'm gonna start with 15s. Probably use those throughout the majority of the workout. Hammer curl, palms are facing in high curl for three, two, one. Right into a front rack. Dip drive for three, two, one. Three and three. It's gonna be nice and spicy right away. You're gonna do that for 40 seconds and then you'll have a 20 second rest, at which time I'll explain your second move. Lower body. Okay, grab the dumbbells. You want to use three hammer curls, three push press. Ready to do this thing? Let's get it started. You are on in three, two. Let's go. Let's go. Curl for three, two, one. Far back. I'm dip drive for three, two, one. Take them down. Right back into that hammer curl. This is your pace. You don't have to stay with us. It's three and three. You do you on that third one. It's a front rack. Tiny two inch dip drive. Dip drive. Nice. Hammer curl. Palms facing right up to shoulder height. Nice. And I front rack and go right into a push press. Dip drive, dip drive. Locking out the elbows at the top, biceps by ears. Come on. You got 10 seconds here. Yes, you can. Let's go. Get those in. Finish this round. Come on. You're in it for five, four, three, two and one. Nice. I'm gonna drop down to one. Dumbbell move number two is squat. Squat. Press up. Squat thruster, squat hold. Push the dumbbell away from my body. Push overhead from the side. Squat, hold, push, press, press out and press. Gonna stay on those shoulders. Add those legs. You're on in three, two. Let's go. 40 seconds. Squat hold. Push and thrust. Push and thrust. Nice. Increasing that time and retention with that squat hold. And then a big powerful explosion. Push. Okay. Big powerful explosion. Stand up like you're sitting. They call this coming out of the hole when you're squatting. It's out of the hole. Drive. Nice, big explosive drive overhead. So I know this is a strength workout, but these strength exercises are going to raise your heart rate. Yes. Come on. 10 seconds. Going down the core, you're finding a plank. That's what you're doing for Core and 5, 4, 3, 2, and 1. Dumbbells down. No dumbbells. Catch your breath. You're going to find a plank and you're going to tap. Shoulder, shoulder, hip, hip, toe, toe. Rachel's going to show you the mod from her toes right here. It's shoulder, shoulder, hip, hip, toe, toe. 40 seconds. You ready? Because you're on in three, two. Let's go. Set it up. Shoulder, shoulder, hip, hip, toe, toe. Rachel just taking out the toe. She's on her knees. There should be a song. Head, shoulders, knees and toes. Right here. We're going to go. We're calling it something different. We're going. Shoulders, hips and toes. Shoulders, hips, and toes. Let's go. Come on. Keep those hips square and stable to that ground, challenging the core as you transfer the load from one side to the other. 10 seconds. Yes, you can. You've got this. Tap it, tap it. Come on, come on. Five, four, three, two, and one. We are meaning business today, all right? Three lap bounds, one squat jump. Okay? Body weight only. Get those weights out of the way. Yeah. Safety first. Okay. Rachel's gonna show you low impact bows. One, two, three, explode. Let me know if you need more room. Okay? All right, we're going. Let's go to our right. Take a drag. Step to your left. Push right. In three, two. Let's go, let's go. One, two, three, up. Okay. My husband and I have drinks. Love war movies. It's like the only thing we watch. We just watched 0 to 3 and we watched Lone Survivor. Can you tell? I'm sorry, Am I not? One, two, three, explode. One, two, three, explode. I like saying push, right? Makes me feel like, you know, push right, push left. It's like the arm the war movie. Okay, that was really working. I'm done. Two, three, explode. One, two, three, explode. One, two, three, explode. Let's go. Right here. Come on. Three, two, one. That took me a minute mentally, to get my head around. You know what? That's okay. You do your best. You rest. Repeat. Three. Hammer curls. Three, push, press. You're there in five. Set it up. Palms facing, shoulders down and back. Three, two, go. Go for three. Two. Hold that right into push, press tip. One, two, three. You slow down these strength moves as you need to, okay? Whoo. This is gonna be an intense one. You guys take it at your pace. Two, three. Right here. I'm catching my breath. You can always go slower, heavier, Your pace, your tempo. 2, 3. You got it. 10 seconds. Come on, finish. 5, 4, 3, 2, and 1. Nice work. 1. Dumbbell squat, push out. Squat Thruster. Squat, push out. Squat Thruster. All right, shoulders. Like I said, they are going to get a workout today. One knob out the chest. Squat, push out. Squat Thruster. And raise that heart rate again. But you get to choose your pace. You're on in three, two. Let's go. Squat, push, press, push and press. These are all time intervals. You move at your pace. Ok, I'm thinking about sitting my booty back towards a chair. Tap your butt back towards that chair behind you. Hold, Explode. Hold, Explode. You got it. Come on. Nice work. Think about just standing up tall. Stand up tall. Nice work. You got it right here. Drag those hips forward. Stand up tall. Come on. Stay in it. 10 seconds. You only gotta do each circuit twice. That means last time. Let's go. 5, 4, 3, 2. You're out. All right, shoulders, hips and toes. Shoulders, hips and toes. You're holding a plank. Shoulder, shoulder, hip, hip, toe. Toe option. Take it from the knees, omit the toes. Right. Ready, Set it up. You're on in five. Here we go. Three, two. Let's go, let's go. Shoulder, shoulder, hip, hip option. Toe, toe, shoulder. Nice. Your pace, your tempo. One shoulder tap each side. One hip tap, one toe tap. Come on, come on. Your pace, your tempo. Keep those hips square to the ground. Yes, you can. Yes, you can. Come on, come on, come on. You got it. Nice work. Stay with it. That core on fire. On fire. Yes, you can. 10 seconds here. Come on. Bring it home. Bring it home. 5, 4, 3, 2, 1. Nice work. One more cardio push, then you get a longer rest break. Cardio push. We're going to nail it this time. We're going to go giant. Step to your right. You're going to push left. 1, 2, 3. Explode. Action. Take out the explode. Stand up. Ready, Rachel? Got it. Three. Push left in three, two. Let's go, let's go. One, two, three. Up. One, two, three. Come on, come on. Push, push, push. Love about these workouts. You get a second stab at every move. Means you're gonna do it better the second time. Yes. Come on, push. 40 seconds. You're working for that break. You get a longer water break, it's coming for you. Earn it. Earn it, Earn it. Let's go. Right here. Come on, come on. What would it look like? As I said, 10 more seconds. I know that feels good. Come on, push it home. Right here. 4, 3, 2, 1. More. Nice work, Rachel. Good job, Lindsey. How we doing? How are we doing? Your hands on knees yet? That was a tough one. Starting off Strong. Ready to go. You guys are getting it done. Nice work. No exercises for jumping. Yep. Follow Rachel. Rachel's got modifications for no jumping. Awesome job. Thanks so much for being here. You guys catch that breath, grab a sip of water. Moving on to circuit two. Circuit two is chest, triceps, your push muscles. Putting those together. But now we've done the forward challenge. You know what your push muscles are. You feel them. You found them. They are sore. You know what your pull muscles are. Okay, chest, try. We're gonna start. Overhead triceps, one. Dumbbell. Okay, we're gonna go down on a two count. Up on a two count. So down two, up two. Slow and controlled. Up for two. Okay. Slow to start. We'll change the rhythm every time we go through. Change the tempo. Gonna be overhead triceps. Two rounds. Two rounds. Okay, down for two, up for two. Now we're gonna go to a fun reverse lunge, lateral lunge move. Grab your dumbbells. Set it up. You're on in five. Overhead. Down on two, up on two and three, two. Let's go. Let's go. Down two, up two. Down two, up two. Keep that butt nice and tight. You squeeze it, that's gonna activate the core. Squeeze your butt, activate your core. Soft bend in the knees. Slow and controlled. Up for two. I'm looking at you, I'm thinking, hi. That dumbbell show, that dumbbell high. That dumbbell show, that double. You got it. Come on. Sometimes slower is harder, you guys. Slower can be harder. That's why we change up the rhythm, change up the patterns, the tempos. Yes, you can. Stay with it. Come on. You're in the final. 5, 4, 3, 2, and 1. Nice work. I'm gonna keep this one dumbbell. I'm going to reverse lunge on my left leg, lateral lunge on my right, so it looks like this. Reverse lunge left, lateral lunge right. Reverse lunge left, lateral lunge right. Rachel's just gonna hold the dumbbell at the chest, take out the pass. Same moves. If you need to step up for your reverse lunge, go ahead. You're on. Three, two. Let's go. Let's go. Reverse lunge left. Lateral lunge right. Reverse lunge left, lateral lunge right. Nice back knee to the mat. Sit into that right leg. Nice. Right here. Why are we doing this? Because we're going to keep that weight on that front right leg. Right. Right leg stands me up out of my reverse lunge. Right leg stands me up out of this lateral squat. Keeping the weight on the same leg but adding a load transfer. When you move throughout the day, 90% of the time, you're transferring your weight from one leg to the other for 3, 2, and 1. Nice work, you guys. That's a tricky one. Push up, half plank drop. Holy bananas. One push up, one half plank drop. So those triceps come in. They get nice and spicy. So I'm gonna do a push up. Knees are toes. Just drop halfway down to the forearm, back up, Just one arm drop. You're there in three, two. Let's go. Let's go. Give me one push up, one forearm drop up. One push up. Up. One forearm drop, hop. One push up, up. One forearm drop. You got it. Push up, forearm drop. You need to take the push ups from the knees. Maybe you can pop to the toes. For the forearm drop option at an incline, place your hands on a chair or a bench. You got it. Chest, shoulders, triceps. Ten more seconds. Yes, you can. Let's go. Five, four, three, two, and one. You're out. All right. Best way to get off the ground from a push up. What is it? Rachel burpees. She nailed it, you guys. She nailed it. It is a burpee with you become loaded. Hop front, hop back. Give me a burpee. Hop front, hop back. You ready? Because you're there. In three, two. Let's go, let's go. The burpee. Hop, front, hop back. The burpee. Rachel's stepping right. You move at your pace, your tempo. Come on. Add that tiny hop, front, back. Challenging us to move in different planes of motion. Front, back is my sagittal plane. Side to side is my frontal plane. Twisting patterns, my transverse plane. All planes of motion today, you guys. All planes. All planes. Come on. What would it look like If I said 10, 9, 8. I missed the mat, Rachel. Sorry. Come on. 5, 4, 3, 2. You're out. Holy bananas. Circuit two. Holy bananas. Bring us back over to your hair. Getting crazy in here. Getting crazy and wild. Overhead. Triceps. Single out your tempo. Single out your tempo. Grab a sip of water. You're just gone down, up, down, up. That's it. Okay, maybe a longer break there because I needed it. You're on it. 3, 2. Let's go, let's go. Hide them. Show them. Squeeze your butt cheeks. Activate the core. I like to pretend like I'm spreading the floor apart underneath me. That helps me activate my core. Turn on my quads. Turn on my glutes. Nice. Catch your breath. Harder to catch your breath when your arms are above your heart isn't it and you're working. So it makes this workout hard. That's why we come back to workouts and do them again. Our rest time gets better. Our endurance gets better. 10 seconds. You got this. Triceps on fire for five, four, three, two. Give me one more, because you can. Nice work. Same thing. One dumbbell this time. Reverse lunge on the right, lateral lunge on my left. You got enough space there, Rachel? Yep. Good. All right, you guys. Reverse lunge on the right, lateral lunge on the left. You're on in three, two. Let's go. Reverse lunge up, lateral, lunge up, reverse, up, lateral. Nice work, you guys. All that weight we're working. Really trying to work right here. That front left gluten quad. So we're working right there. Nice low transfer. You got it. Nice. Transferring the weight from one leg to the other. Keeping the work, though, in that right glute hamstring. All right, glute quad. 10 seconds. You got it. Stay with it. 5, 4, 3, 2, and 1. Push up, half plank drop. Push up, half plank drop. Knees or toes? One push up. One half plank drop. It means my forearm drops to the mat. Okay, One push up, one plank drop. Catch your breath. You're on. Here we go. Set it up. Let's go. Three, two. Let's go, let's go. One push up, drop to the forearm. One push up, drop to the forearm. You got it. Take it to the knees when you need to. Forearm. You guys are so awesome. Come on. So stinking strong. That's what you are. Push ups are so hard. That's why we do that push workout. Chest, shoulders, triceps, stronger. Those are the easier push ups become. Although push ups, I think, are never really easy, are they, Rachel? No. Go on. 10 seconds. Yes, you can. Let's go. Finish it right here. You got five, four, three, two. You're out. All right. Ready to take it up a notch? Ready to take it up a notch. Burpee, front, back. Burpee from back. Just catch your breath. Sit in child's pose. Breathe it in. You got 10 seconds. Now you're gonna crank it up for 40, and then you get a longer break. Okay? One minute break after this, you guys. One minute. Burn it. You're there in three, two. Let's go, let's go. Push up or side, grippy land in that loaded squat hop, front, hop back, burpee, squat, front, back. You got it. Your pace, your tempo. Come on, come on. Yes, you can. Right here. Stick with it, stick with it. You're doing so Stinking awesome. Yes you are. Come on, work for that break. Work for it, Earn it, earn it. Halfway or not halfway over halfway. Come on. What would it look like If I said 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Done. Holy bananas. You guys, these circuits filled with intensity strength training right into hiit training. Minimal breaks. 20 seconds goes by fast so we can a longer break here. Okay. Let the heart rate come down. Gotta give it some place to come down to so it's got someplace to go up to, right? Circuit three. How we doing? Looking good. You're loving it. Awesome job. Nice work all of working here with you. I love it. Welcome you guys. You guys are crushing this. Awesome work. Anna. Holy bananas. For sure. I hear you right? A mental workout too. It is. You guys, it's going to be tough. You got to be mentally tough, right? That's why I love strength training. It makes me mentally tough, physically tough. All right, you guys. 33. 33 is back and deadlift. So we're going to hit our posterior chain, the back side of our body, we're going to work our back and then we're going to work our hamstrings and glutes. Ok? It's going to be a good one. It's going to be a good one. So sweaty up in here. All right, you guys, I'm gonna use one heavy dumbbell for this first move. Actually probably maybe for the first two moves. First move is two rows in a rotational press. So if you have dumbbells, you can absolutely do this with dumbbells. I just like it with one heavier dumbbell holding each head of the dumbbell in my hand. So I'm gonna do two bent over rows. So I hinge over belly side, row, row, hold the row up, pivot, press. See those toes rotate? So here's the real time. Row, row, pivot, push back down hinge. Row, row, pivot, push other direction. So I'm pivoting, pressing overhead like I said. Hello, shoulders, toes follow hips. As my hips rotate, the back toe pivots with me. You got it? You got one dumbbell or you got two, it doesn't matter. You choose. Whatever works best for you. You're going to give me two bent over rows, a pivot press, 40 seconds and then we're going to go into a deadlift calf raise. I'll probably keep my one heavier dumbbell. You can always do this with two. It'll be row, row, pivot. Just this arm pushes. Row, row, pivot, just this arm pushes. That is the two dumbbell option. All right, let's knock it out, you guys. Come on, come on. All right, you're on in three. Hinge it over two. Let's go, let's go. Row, row, pivot, push. Hinge, row, row, pivot, push again. You go at your pace, your tempo. It's a timed interval. You work at your pace, your tempo. Two bent over rows. One. Pivot, push. Always fun to give you new moves. This is your new move today. Challenges you mentally and physically. Keeps you engaged. I like trying new things. Makes you better, right? Makes the workout go a little faster, too. We always like that. Come on, come on. You're doing so good. Nice work. Ten more seconds here. Row, row, pivot, push. Nice work. Nice work. Row, row, three, four, two. Give me one more. Boom. Knock it out. Awesome job. I'm keep this one heavier. Dumbbell. I'll show you from the side, the deadlift. Hinging at the hip, soft bend in the knees. Going to wherever. I feel that nice stretch in my hamstrings. Stand up. Calf raise at the top. You've done our lower body. No repeats. We're going. You've done this. Grab that dumbbell. You're on in three, two. Let's go. Give me that hip hinge. Standhouse squeeze. Nice. Sometimes I like to avoid saying that. Stand tall, squeeze the glutes. Because whenever I say stand tall, squeeze your glutes. This is what happens. Overextension, okay? So instead of thinking stand tall, squeeze your glutes. Just think, stand tall. Stand tall. Drive the heels into the ground. Stand tall. Transfer the weight from heel to toe hinge. Hips go back, hips go forward. Hips go back, hips go forward. Stand tall, up to the calves. Like adding a little crease to this move. Nice. Right here. You got it. 5 seconds. 5, 4, 3, 2. Give me one more. Awesome job. Nice work. Your core move. You're going down to the ground. And switch jacks at £15. Take that dumbbell in my right hand. Okay, I'm going to do a rotational climber. Rachel's going to show you regular, so I'm going to go left knee, right knee, back, back, row, left, right, back, back, row. You're on in three, two. Let's go, let's go. Left, right, back, back, row. Left, right, back, back. That rotational climber, just pulling the knees towards my right elbow. Just really going to target those obliques a little bit more than the traditional step in, like you're getting from Rachel. You got it. Come on, drive. You're only going to do each side once, hitting the Right oblique, right back, right here. Gonna do left side next time. You got it. Drive, drive. Back, back and row. Come on, come on. 10 seconds. Nice work. Row it. Let's go, let's go. Stay with me. Five, four, three, two. You're out. Dumbbells off to the side. You ready? We're gonna hit that transverse plane. The rotations. Okay, we got the rotations in the pivot press. Now you get it in the cardio squat. Quick surfer hits. Squat, twist, twist. Those quick 180 hits, Rachel's gonna tap it. I'm gonna jump it. 40 seconds. Let's go. Three, two. Let's go, let's go. Squat. Hit it, hit it. Quick 180 hits. Boom, boom. Quick hip, twist, twist. Pivot, pivot. One. Make them fast, make them fast. You got it. Tap it or squat it. Jump it or don't. Just keep moving. Halfway, halfway. You got this. Stay in it. Saying it. Nice work, you guys. Awesome job. You're doing it right here. Final 10, 9, 8. You got this. Come on, let's go. Right here. 5, 4, 3, 2. You're out. High fives. Let's do it again. Repeat it. Same move. Grab some water. How you doing, Rachel? Good. I'm sweaty. All my baby hairs are sticking to my face. Right? We are getting after it today, you guys. Yes. There's no joke. All right. One heavy dumbbell or two, right here. Row, row, row. Option one, arm pivot, press. Double it up. Row, row, pivot, push. Ready to knock it out. I know you are. I know you are. That's why you showed up today going one heavier. Come on. Then I gave you a nice longer break again so you couldn't nail this last circuit. This is it, right? Well, this isn't it. No. I have bonus moves. I have bonus moves. I have bonus moves. But this right here is going to be the last of your circuits. Okay? Two rows, pivot, press. In three, two. Let's go, let's go. Row, row, pivot, push. Alternating that pivot, push each time. Pivot, push. Nice hinge. Row, row, pivot, push. Nice work. Toes follow hips. Back, toe follows that back hip. My hip rotates, my toe rotates. The closer the dumbbell is to my body, the less stress I put on my low back. Sit those hips back. Nice work. Come on. Row, row, pivot, push. I like this one. You like it, Rachel? I do. Always good to try new moves. Come on, you're in the final. Five, four, three, two and one. Deadlift, deadlift. Calf raise. Deadlift, calf raise. You go, two, Dumbbells, you go. One dumbbell, you do you. That's the beauty of it. One deadlift, one calf raise. I'm going to go to the side again. Hips go back. Ready? Hips go back. In three, two. Let's go, let's go. Hinge, hinge, hinge. Soft bend of the knees. Stand tall. Calf raise. Hinge, hinge, hinge. Nice. That hinge is slow and controlled. I like to think about pushing my hips back as far as I can towards that wall behind me. Soft bend in the knees, keeping that dumbbell nice and tight to my body. Again. The tighter the dumbbell is to the body, the less stress you're going to place on that low back. Keep that dumbbell nice and tight. How do I do that? I activate my lats. I like to pretend like I'm crushing oranges in my armpits. Going to activate the last 10 seconds here. You got it. Nice weight in the heels. Hinge, hinge, hinge. Come on. 5, 4, 3, 2, and 1. Awesome job. I'm going to transfer down to the lighter weight dumbbell over here. Right hand this time. Rotational climber. I step right, left, back, back. Row on the right. Okay. Option, step in with Rachel. Option. Rotational climber with me. Either way, you're on in three, two. Let's go, let's go. Right, left, back, back, row, right, left, back, back, and row this. Right, left, move. It is just preparing you for the fire that's going to come And Tuesday's new workout, Full Body Athlete that launches on Tuesday. It is one of my new favorite workouts. I know I say that a lot, but Rachel, that one is just so fun, isn't it? You've been excited about that one for, like, weeks before we filmed weeks before we even filmed it. Come on. 10 seconds. It is so good. If you want to feel like an athlete, which is what you are, if you are working out with me, you're gonna love this. Five. Come on. Four, three. Four, two. Finish it. Nice. Awesome job, surfer. Quick hits. Serve for quick hits. Okay, last 40 seconds in traditional circuits. Last 40 seconds. Then you're gonna grab some water and we're gonna bonus round it out. Bonus round it out. Come on. Squat. Quick hit, Surfer split, twist, ninja karate kick. In 3, 2, 1. Just make it up. Mains over here. This is what you're doing. Come on. Keep that core nice and tight. Let's go, let's go. Do you feel it, you guys, you're close to the end of your workout. This is where it starts to feel really good. Right Those endorphins should be kicking in. You're like, yes, I tackled this going into my weekend. Strong or whatever. You're doing this. Come on, come on. You are so awesome. Yes, you are. Stick with it. You only got to do this for 10 more seconds. You can do anything. Come on. For five, four, three, two, one. You guys rock. Grab some water and let's bonus round it out. Breathing heavy in here. All right, Rachel, here's what it looks like. Change the timer. We go 33rd. Dirty 30s, you guys. Dirty 30s. This is the fun part about live workouts. It's all on the fly, actually. We're gonna have. We're just gonna make this up. You've got 30 seconds on 20 seconds rest. It's gonna shorten that rest time just a little bit. See what you can do. Okay, you got four moves, 30 seconds a piece. You do them two times through, and you are out of here. Deal. Buy in. Okay, your first move. One dumbbell. Do it with or without. It's a goblet squat jack. Wide, narrow, wide, narrow. It's 30 seconds. Goblet squat jack. Rachel's gonna take out the jack and just tap it in 30 seconds. Can you do it? I think you can. I know you can, in fact. Okay, grab that dumbbell. It's 30 seconds. Yes. Set it up. You're on in three, two. Let's go. Let's go. Goblet squat. Check it out. Come on. This is the bonus round. It's where it gets really fun. A little spicy, baby. Whoo. Come on. Come on. Not gonna make it. Do anything too crazy hard. You already did push ups and burpees, right? Come on. You got it. Yes, you can. Yes, you can. Let's go. Let's go. Come on. Get low. Explode. Get low. Explode. Pull those inner thighs together. Five seconds. Let's go. 5, 4, 3, 2, 1. You are out. Breathe it out. Plank. Rotational. T pose. Plank. You're just gonna find a high plank right here. One dumbbell between my hands. I want it. Pull. Set it down. Twist and pull. Okay, Rachel's gonna show you how to do it from your knees. Ready? Because you're on in three, two. Let's go. So those 20 seconds of rest, they go really fast, don't they? Now, your other option is no dumbbell, right? You're doing the same thing using just your body weight. No dumbbell. Some people are like, man, that lady really likes planks. I do. I love planks. Such a good, full body strengthening exercise. If you're not there yet, add Your hands to a chair or bench. Adding incline makes those planks a little easier where I started. Come on. 5, 4, 3, 2, and 1. Nice work. Back up. What do we have? A good runner lunge. Who doesn't love a runner lunge? Okay, so it looks like this. Run, run, drop it low. Run, run, drop it low. Basically the same thing. Run, run. Step back. Run, run. Sit back. That might feel a little goofy. You can just go. Step back. Lunges. I'll do that. All right, 30 seconds. Three, two. Let's go. Run, run, drop it low. Run, run. Your alternative would be to stay high and just keep running it out. Over here. Get those steps in, baby. Get your step counter on. Let's go, let's go. Run, drop it low. Come on, come on. Run, run, drop it low. Come on, come on. Run, run. Drop it low. You got this. Let's go, let's go. Right here. 5, 4, 3, 2, 1. All right, ready? Last move. It's a fun one. I'm going to hold this towel. You're going to hold the squat. You're just holding a spot. When I drop the towel, you explode. So I drop the towel. Boom. You explode. You watch the towel. Agility, coordination. All right, Ready? Sit down. Hold the squat. Just hold it here. Sit that hips back. Wiggle those toes. Woo. Legs are fiery, right? They should be. Just hold right here. Hold. You start feeling. I didn't tell you when I was gonna drop the towel. Hopefully there's no lag on the live stream. Ready, set. Explode. Hold it. Hold. That's one. Woo. Hold it. You feel that? Fire. Ready? Explode. Come on. Now, just hold. Hold for ten. Nine. Eight. You got this. Seven. Yes, you can. Six. Drop your seat. Come on. Four. Three, two. Explode. Legs are fiery. All right, quick break. Let's repeat it. This is it. You guys repeat those four moves and you're out of here. Okay? Goblet, squat, jacks. Grab a dumbbell if you want it. Or don't use one. Up to you. You're on in three, two. Let's go, let's go. Wide, narrow. Come on. 30 seconds. Yes, you can. Those shorter intervals, it's just something to look forward to, right? 10 seconds are shaved off. Maybe you can work a little harder. I think you can. I think you can. Right here. Come on, bring it home. Let's go, let's go. What would it look like if I said 10 seconds? Come on, you got this right here. Bring it home. Bring it home. Last. 5. 4. 3, 2, 1. Rotational planks. Rotational planks. Option added dumbbell Option. Body weight only. You decide. So sweaty today. So stinking sweaty. Come on, you guys. This runner lunges. Squat explodes. That's it. Set it up. You're on in three, two. Let's go. Rotational planks right here. Dumbbell. Or don't. Come on. Keep those hips lifted nice and high as you rotate to the side. Like I said. Hello, Shoulders. Today, every plank you're getting shoulders. A nice little stability right there as you take that dumbbell overhead. Come on. 10 seconds. 10 seconds. You got this. Stay in it. 5, 4, 3, 2. You're done. No dumbbells needed for the last two moves. Runner lunges, option. Step back, lunges with Rachel. Option. Run it out right now. Your squat explodes. This is it, you guys. This is it. Two moves. You ready? Run our lunge in three, two. Let's go, let's go. One, one. Drop it low. Come on, let's go. Finish strong right here. Finish strong. Pretty strong. You got this. Run, run. Drop it low. Nice. Come on, come on. Stay with it. Yes, you can. Halfway. Halfway. Right here. Just run it out one rep at a time. That's all you got to do. And you only got ten. Nine, eight. You got this. Seven. Yes, you can. Come on. Stay with me. Final five. Four. Three, Two. One. Whoo. Last move. Squat hold. Towel drop. Explode. Squat hold. Towel drop, explode. Are you ready? How you doing, Rachel? Good. I get nervous before this one. I like engaged. Hold your squat in three, two. Drop a hold. Hold that squat. Just hold, hold, hold. Breathe it out. Big inhale, big exhale. Explode. Get low. Nice. Big inhale, big exhale, explode. Get low. Hold it here. Just hold. Ready? You're going to hold for 5, 4, then you go all out squat jumps for 10. You're there in 3, 2. Let's go. 10. Squad jumps. 10. 9. You got this. 8. This is it. 7. Yes, you can. 6. You are so stinking awesome. For the 5. 4, 3, 2, 1. I think that might have been 11, but it's a bonus Friday for you guys. Awesome job, Rachel. Nice job, Lindsey. Awesome job to all you guys at home. Crushed it. Way to go. You're kicking my butt. I know you guys love a good butt kicking, so thanks for showing up and working hard. You guys cross. Awesome job. Okay. All right, guys. It's gonna stay live. We'll repost it on IP and we'll share it on YouTube as well. It's gonna stay live so you can come back and do it again. You got the time. Stretch it out with us, okay? You don't have the time. I know you're gonna come back and stretch it out later. So that's good. Okay, where we started. Big inhale. Reach up, right wrist grabs left. Up and over side. Body stretch. Nice work. So proud of you. Back center. Calf raise up to the toes. Roll back to the heels. Up and over to the left. Nice. Just catch that breath. Back to center. Just flap those wings. Let's flap them. You know a nice little hinge flap. Feels good, right? Push those hips back. Stand up tall. Just flap them nice. You're gonna take those hands behind your back, interlace the fingers, pull them away from the tailbone, open up the chest. Chin goes up towards the ceiling. Just opening that chest up. Nice big chest expansion. All those push ups we did. Woo. Right, if you feel good about your heart rate, give me a forward fold. Feet are a little bit wider than shoulder width. Forward fold. Knuckles fall towards me. Hands go down to the ground. Whenever it feels good for you. Hips drop. Elbows hit the inner thighs. Nice little squat wobbles. Pry it side to side. This should feel really good. So proud of you guys. You earned this. Can you hold here? So take that left hand overhead. Think elbow, then arm. Gaze follows. Fingertips. Always lead with the elbow. Nice. Opening those hips. Spinal rotation. Bring it back to center. Other side. Elbow, arm. Nice work. Fingertips. Gaze follows to the fingertips. Hold here for 3, 2, 1. Awesome job. Do you feel good about it? Again, hands go to the ground. Hips go nice and high. Shake, shake, shake. Grab opposite elbows or biceps and just sway side to side. Should feel really, really good. Releasing all that tension in the low back, the neck, the shoulders. Bend the knees. Roll up one vertebrae at a time. When you get to the top, give me two big shoulder rolls. Up, back and down. Up, back and down. Balance onto your left leg. Can you pull your right heel to your glute? You can always grab a chair countertop. Really think about tucking your tailbone towards me. Knee is directly underneath the hip. Opposing arm can reach up overhead. Soft bend in that standing leg. Awesome job. So proud of you guys. Nice work. Feels good to have it done, doesn't it, Rachel? So good. Love that feeling, that completion feeling. Set it down. Switch it out. Other side. Standing on the right leg. Left heel to the glute. Nice. Tuck that tailbone towards me. Opposing arm overhead. Nice work. I don't know about you, but I'm looking forward to my second coffee. It's that post workout coffee. I just look forward to it. Especially on Fridays. Especially on Fridays. So proud of you guys. Happy Friday. Like I was saying at the beginning of this workout, if you like our workouts, go ahead and set it down, shake it out, take any additional stretches you need to or check out one of our foam rolling or mobility routines. I don't know about you but I am going to get a foam roll in today. Make it happen. If you want more of our workouts, more live workouts, make sure you go ahead, hit subscribe on YouTube like or follow along with us on social media and check out nourishmoodlove.com if you want to stay up to date on all of our free workout plans and challenges. Make sure you jump on my email list. Nourishmovelove.com subscribe Hop on there. And sometimes like yesterday we throw in free coffee gift cards. So it's always good to be in the know. Thanks so much for joining us this morning you guys. Awesome job and we look forward to sweating with you again really soon. Have a great day. Happy Friday. Awesome job Instagram. Thank you so much Lisa. Nice work you guys. Keep up the good work and that and download nice. Awesome job on YouTube you guys. Always so fun to check in and see your guys comments. I just love you over here on YouTube. You are so engaged. You are so awesome. Nice work Carly. Loved it. Great start to the weekend. I am with you. Knocked it out. Ready to rock into the weekend. Your first light workout. Welcome Jennifer. Way to go. We love you guys. Thanks Rachel and Lindsay. Thank you Lauren. Awesome job. Anna, you are so awesome. 53 and crushing it. All my goals. Keep up the good work. Awesome job. Liz, so glad you like the live workouts and you could join on. Nice work Lisa, Elizabeth, you guys are all so stinking awesome. Thanks for showing up and working hard. I hope you got the good butt kicking. I did. Woo. You threw. Where's Aria or Ari? Am I saying that right? Ari, you threw on a resistance band. You get an extra coffee today. You are just you. Yes. You are just a step above and I like your attitude. Always trying to get to that next level. Nice work. Planning to do it later today. I hope you guys can come back and catch this one again soon. Keep up the awesome work and we look forward to sweating with you and kicking off our new May challenge in a couple weeks here. So keep up the good work and we will see you guys real soon. Lying in a puddle. Cara. Cara and Nate. Oh you did it with us. I'm so excited you're here Kara. I just love following you guys. Kara and Nate, you guys, they like travel around and their little awesome van. They are so awesome. You should check them out and follow them. They are so stinking cool. Way to go, you guys. I'm so glad you got to do this with us. Nice work. You guys are so stinking. Great. Thanks so much for jumping on. We'll see you again really soon.