40-Minute Full Body STRENGTH + SHRED (Strength + Cardio + Core with Dumbbells)

Hello. How are you guys? Happy Thursday. We are going live today. I'm just finishing getting myself set up here. Let's make sure this camera is good to go. We are live on Instagram and on YouTube. So glad you guys are here. We are kicking off this morning with a 40 minute full body strength and shred format. This is the format that I teach in person live when I teach my live classes, typically Friday mornings, not teaching tomorrow morning. So I'm bringing it to you today and I'm really excited about it. It's a fun format. We're definitely going to hit the full body. All you need is a set of dumbbells and an optional mini loop resistance band. I'll let you guys go ahead and get yourself set up. My kids are running outside the window right now. They're like the first time ever I got high fives from them before life workout. You guys, if you are in the midst of parenting in this pandemic, I just, just bless you. It has been a season, you guys. My husband took a meeting. He had a meeting from 8 to 9. Bolted the kids out the door. I have this live workout from 9 to 9 to 9. 45. He's back at 10 and he has another meeting. So we are just like doing this tag team handoff. But I'm so excited I get to be here with you. Just makes this workout like all that more special because you can't take this stuff for granted. Like, it's so exciting to be here. So on that note, let's get this party started. I'm Lindsay from Nourishment Love. This is your 40 minute full body strength and strength Red. So make sure you guys can hear me. Oh, thank you for all the birthday wishes, you guys. It is my birthday today. I'm so excited to be here and I have a special birthday shout out to someone named Frankie. Your amazing boyfriend landed in my DMs and I want to give you a special birthday shout out too. Happy birthday, Frankie. Maybe we'll have to do a guest. How old do you guys think I am? Just kidding. I won't do that. I'm 33. 33. 33 years young. This is the mini loop resistance band I'm going to be adding today. You can add it if you want to. You don't have to. Just going to add some intensity to the first two circuits. Okay. I'm using the thicker one because it's just going to be about the legs adding intensity to fire those glutes. Okay. So thicker one. Mine's From Hope Fitness. I'll link it in my Instagram stories later today, but I'll link it below in the YouTube description using a thick one if you have the thin rubber ones work just as great. Pop the band on if you want it, pop it off if you don't. I have 15s and 20 with me. And your workout looks like this. You have three circuits. Each has four exercises. We go upper body, lower body, core, and then we do a cardio burnout. You're going to do each circuit twice. You're doing each exercise for 40 seconds of work, followed by 20 seconds of rest, and that is your workout. And then if we have time at the end, I have a fun cardio and core burnout circuit planned for us as well. So we'll see how much time we have as we get through this. Let's get ourselves started with a warmup. Quick drink of coffee. Cheers to you. I just need to take a deep breath. One of those weeks, you guys. One of those weeks. No music, so crank up your own jams if you want them. Wipe my shoes off here. We're gonna get this party started. Body weight warm up, okay? Oh, and you guys probably noticed there's no Rachel here today. I'm so sad. Like I said, we're dealing with a pandemic type stuff. So we are home and the kids are home, and we just thought it'd be best if it was just me today to keep everybody safe. So that's what we're doing. I will give you options. Okay. I know Rachel is doing this at home, and so is Megan, our new employee. We'll have to introduce you to her. But let's get started. Big inhale. Reach up nice and tall. Big exhale. Did I just give you, like, more information in, like, 10 minutes than you probably ever needed? Big inhale. Big exhale. I talk really fast when I'm a little overwhelmed. One more. Big inhale. This is just for me. This part right here. This is for me. Big exhale. Take those arms up. Head reach overhead. Baby back bend. Pull those elbows down towards your hips. Just opening up the chest, the shoulders. Nice. Go ahead, drop your arms. Flap your wings. Just flap it right here. This should feel good. Just starting to create some movement now, if you can, you're going to take this to a hinged over position. I'm going to show you. I'm just pushing my hips back and I'm continuing to flap my wings. Okay, Warming up for that deadlift we're going to do right away in that first Circuit nice. Now take those hands right to your hip bones and you're going to stand tall. Push the hips back. Stand tall, push the hips back, driving through those heels to stand tall, creating some length and extension right here through the hamstrings some starting to warm up that posterior chain. I always like to think about keeping a nice flat back, neutral spine. Right two by four from my head to my tailbone. Give me two more down, up, down. I'm actually gonna have you just go all the way down to all fours right here. Because I just talk about this a lot. We talk about keeping a nice neutral spine, head to tailbone. Let's figure out where our spine is in space with our body by starting with a couple cat, cow. So just drop the belly, lift the chin, roll the shoulders down and back. And now tuck the spine up towards the ceiling. Chin towards the chest, looking at your belly button. Do it again. Drop the belly, lift the chin. Okay, this is an anterior pelvic tilt. And now this way. Right now we're tucking that tailbone under, arching through the spine. And now come back to a nice neutral spine. This is where we want to be throughout the entire workout. Yes. Since we're already here, let's go ahead and get ourselves step back into a nice high plank. The option. You always have the option to take a plank from your knees or from your toes or place your hands on a chair bench. Shoulders are over wrists, core is nice and tight. Step your right foot outside your right hand. Big inhale, reach up. Nice hold here. And then I'm going to take that elbow, tap it down towards the shoe, the ankle, wherever you can reach. Maybe the mat if you've got really mobile hips. Big reach up, gaze to those fingertips. Drop the elbow again. We're just opening up the hips to your right. Gonna get really good for those squats and lunges we're gonna do. And reach up last time. Take that hand, step it back, plant it to the mat. From here, drive your knees towards your chest. You can do it slow or fast. It's up to you. You're pulling those knees towards your eight, seven, six. You got it. Five, four, three, hold. Plank in two and one. Hold that plank. Give me two push ups from your knees or your toes. Down, hook down, up. Moving in one straight line. Awesome job. Left foot steps outside left hand. Easy twist. Gaze follows fingertips. Again you're going to drop that elbow down towards the ankle, maybe the mat, the shin, the calf, wherever you can reach it to. And reach back up. Gaze falls for your tips Nice. Come right back down here. Awesome job. Reach it back up. One more, one more. Drop it down. Plant the hands on the ground. From here, we're going to do slow burpee walking. So I set my right foot, my left foot. I stand tall. Take it down, Let the hand step back, step back. Switch that lead foot every time. Coming into the loaded squat at the bottom. Step back, step back, step in, step in. Nice work. Stand all the way tall. Nice drive through those heels. Awesome job. Two more, two more. Right here. Stand tall. Last one, last one. Back, back in and meet at the top. Let's jack it out. Here we go. Jacket and jacket. Long packed right here. You're tapping and tapping. Taps or Jackson's up to you. Just keep jacking. Nice work, you guys. Jack it out. Nice. Awesome. So many birthday wishes. You guys are the best. Keep going. Right here, right here. Let's go for eight, seven, six. You got it. Five. Beat jy in three, two, one. Toes, face, knee are slightly out. Hit side, just side, bringing that rib cage to thigh. Nice. Hitting those inner thighs, outer glutes. Right here. Moving a little bit laterally. As in all my workouts, you're going to train in all planks. Today, we're going to move in all directions. Nice. Give me 4, 3, 2, and 1. Take a nice wide leg forward fold. This should feel really good. Take your right hand to your left rib cage and then just open up. Little Koranic spine rotation with a wide leg forward fold. Nice gaze. Follows the shoulder up towards the ceiling. Take it downside. Down. Other side. Left hand to right rib cage and open up to that left side. You're going to feel a nice inner thigh stretch, little thoracic spine rotation. Awesome. Hold here for 3, 2, 1. Walk those feet back in. Right here. Squat it out. Take it down and up. Come on. Finishing that warm up right here. You got it. Down, up, down, up. Sit those hips back like you're tapping your booty on a chair behind you. Nice. Stand tall through those heels. Awesome job. Hold that squat in three, two. Last one. Drop a little hold in here. You're gonna step laterally, you're gonna lunge, you're gonna lunge. Step laterally, you're gonna lunge, you're gonna lunge. Nice. Step laterally. You're gonna lunge, you're gonna lunge. You're staying low in those legs the entire time. Right here. You got it. Let's go, let's go. Down and down. Nice work. Step side, take it back and back. Last one. Take it Side, back and back. Right here. Let's just go for balance now. Push, push, push, push. Use those strong outer glutes. Finishing that warm up right here. 8, 7, 6. You got it. 5, 4, 3, 2, 1. You guys, nice and warm. Let's get this party started. Awesome. Rachel. Rachel's joining us live, you guys. She is here with us. Woohoo. Here with us in spirit. Nice work. Okay, I'm gonna start my timer. I'm gonna start that. I'm gonna walk you through your first circuit. First circuit is chest, back, two big upper body muscles. Deadlifts and squats. Be a spicy way to start, you guys. You can use the band for the first two circuits if you choose. I'm gonna take that band, put it 6 inches above my knees. Okay. Around there. If you don't have a band, you don't want to use a band. Perfect. Don't do it if you got one. You want to add some intensity. Let's do it. Guys. Right here you're gonna give me two push ups, two bear crawl rows. I know. Holy bananas. Okay, I'm just gonna roll. I'm gonna use my outside. I'm gonna roll on the left arm first. I'm gonna go this way from the side. So you can see me take my right hand, place it on the head of my other dumbbell to support my wrist. Okay. So you can see this. If you have wrist pain, you got these nice hexagon type dumbbells. Take one hand, just put it on the top of that one. That's where I'm going to go. Okay, dumbbell. My left hand is going to be used for rowing. I'm going to do two push ups. Push up, push up. I'm going to hop to bear curls. Hover those knees off the ground. I'm going to row and row for two. Right there on the left. You're going to stay in the left arm. We'll do the right arm next time. Your modification. You're going to be kneeling. Push up, push up, push up. Hold that kneeling position. Row. Row again. You're just staying on that left arm. No matter where you are, you're staying on your left arm. It is two push ups, two rows on this left arm. Yes. You ready? Let's get it started. You guys. Your 40 seconds is going to start. Let's go. Nice work. Come on, stay with me. 5, 4, 3, 2. One more row. Nice work. Moving on. Lower body. Take those dumbbells. You're gonna give me one deadlift, one side step squat thruster option A deadlift. Step to the side. We'll go left again right here. Option B, deadlift, clean squat left. Nice. So it's left leg. Just gonna step to left. Deadlift. Squat in three, two. Let's go. Hips back. I'm gonna power it up and step left. Nice. So as I power those dumbbells up to my shoulders, I'm stepping off to the side. You don't like that option? Keep those dumbbells right here at your side. Nice. You're giving me one deadlift. Stepping that left leg to the side. Band is on if you want it. Oh, no. What happened on Instagram? The WI fi. Oh, man. Oh, man. Our WI fi went out. Are we back? Are we back? Keep going. One deadlift, one squat. Keep going. If it went out on Facebook or Instagram, follow us on YouTube. You're here for 4, 3, 2, and 1. That would totally be my luck today. But that's okay. That's life. One heavy dumbbell. We're gonna put it in the left hand. We're gonna start on the left side for the first time. One good bridge. Hold it. One single arm chest press. This is your core. I'm just pressing right here on that left arm. In three, two. Let's go, let's go. Right here. Hold those hips high. Constant tension on that band if you got it. Driving those heels to the ground. Inhale, down, exhale, push. Singular chest press. Why single arm? You know, lateral work engages our core. Glutes and hamstrings are turned on. Posterior chain, low back. And then I'm trying to keep my hips level and square as that left arm goes up and down, Right? You're going to want to feel that, right? Hip hop a little bit as you drop that weight. Keep those hips nice and square. Constant tension on that band. Knees should be right in line with those hips or driving out just a little bit if you're pushing into that band. You got it right here for 3, 2, and 1. Awesome job. Let's go cardio. Let's go cardio. One burpee, one loaded squat jack. Option. Take the band off and step it option. High impact right here up to a burpee. Jacket. Back up. Loaded jack. Loaded squat jack. With a burpee. Add an incline or take the band off and walk it. We go with 3, 2. Let's go, let's go. Burpee, squat jack. Burpee squat jack. Come on, guys. Push it into that band if you can. Again, you can always add that incline. Put those hands on a chair or bench. Option Right. Take it at your pace, your tempo. Step it or walk it. You do you. Let's go. 20 seconds. Halfway. Pushing that heart rate right here. You got it. Stay in it. What would it look like if I said. Two? One? Nice work, team. All right, should be nice and high. Like I said, strength and shred. Do I read comments? I do my best. What do you got to tell me? All right. I'm so glad. Back on Instagram. Okay, guys, start it over. Two push ups, two rows on the right arm this time. Two push ups, two rows on the right. Bear crawl if you got it in you kneeling, if you want it. I'm gonna switch to my outside arm. Stays facing you guys. Two push ups, two bear crawl rows on that right side. Then we repeated deadlift. Squat. Ready? We're in. Three, two. Let's go, let's go. Two push ups. Push up, push up. Hop or hopper. Bear crawl. Knees hover just off the mat. Row, row. You got two push ups, two rows just on that right arm this time. Nice work. How close can you keep those knees to the mat? You got it, you got it. One rep. Chest and back are two large muscle groups. You gotta keep that heart rate high right here. Come on, come on. Yes, you can. Come on. We're in it for 10. 10, 9, 8. You got this. Let's go. Stay with me right here for three, two, Maybe one more. Nice work. Awesome job. These bands are so much tighter than the rubber bands. Woo. That's fiery. One deadlift. One side step squat to the right. Stepping to the right as I squat. Dumbbells can stay at your side. Add the clean if you want it. We go in three, two. Let's go. One deadlift. Clean swat. I'm stepping. See, I'm not going to get that far on that side step. This is a nice tight band. Holy bananas. Yes, it is. Big carpal strength moves, you guys, that are going to keep your heart rate high the entire time. We go upper body, lower body, core cardio. This heart rate is staying high, I'll tell you that much. You got it. Come on, come on. One rep at a time. Ten seconds. Get those elbows up. If you're cleaning, get those elbows up, sit back, drive tall for four. 3. Give me one more full one. Come on. 2. And one heavy dumbbell down the backside. Glute bridge, single arm, chest press on the right arm this time. Blue bridge. Singular. Chest press on the right. Let's do it. Sit it back. You're on. Lift those hips up. We go in three, two. Let's Go. Wanna make it harder. Can hold this opposing arm up, right? Keeping that opposing arm off the mat increases that core stability. Core challenge. This is your core move. A lot of times, we think core just all about those abs. So much more, you guys. Those glutes, those hammies, that low back. It's all involved. Pelvis to shoulders, right here. Come on, exhale, push up. Try and go a little bit heavier here. You're just working one side of the body. Hone in, focus. Gotta try and catch that breath before we go cardio again. Nice. Burpee with a squat chair coming in 3, 2, and 1. Awesome job. Dumbbells are off to the side. One burpee, one loaded squat jack. You take, you pick your poison. Jump it, step it. Sweaty up in here. I'm facing you. It's 40 seconds and it starts in 3, 2. Let's roll. Come on, jack it. One burpee, one loaded squat jack. You're staying low in those legs the entire time. You got it. You got it. Come on. Nice work. Yes. Stay with it. Push that band apart. Yes, you can. You guys love these bands. You love adding them to workouts. So here we are. We're here to intensify things. Take the moves. You know a burpee. How can you intensify that today? Take the moves that are new. You scale them back. 10 seconds. Come on, team. Right here. You're in. 4, 3, 2, 1. My band started falling off. Put it back on. Because guess what? If you want it to, it's going to stay on for Circuit two. Happy birthday. Right? That is a fiery start to a workout. Am I the only one who's breathing heavy here? Holy bananas. All right, guys. Circuit two. Like I said, you have that option. Keep this band on if you want it. We're going biceps and shoulders, squats and lunges. Okay? Big full body biz. I'm going to show you. Starting with my face, shoulders down, back right here. What is going on? Just making sure. Okay. Weird. My wi fi must be struggling today. You guys let me know if we're good. Rachel, give me a thumbs up, please. Awesome. Here we go. Looks like this. Wide bicep curl. Wide bicep curl. Hold here. 45 degree press. Down. Wide bicep curl, 45 degree press. You got lighter dumbbells? Double it up. That wide press is going to be shoulders on fire. Nice. We got a thumbs up. Thanks, Lori. Let's go, guys. Your 40 seconds is gonna start in three, two. Let's go. Shoulders down, back, wide curl, push. Right. Nice Wide curl. Hold left so 45 degree press out. Nice work. Wide bicep curl. 145 degree press. Okay? Biceps and shoulders. This move is tough. Come on. One rep at a time. Right here. Keep that core nice and tight. Keep those elbows in line or slightly in front of that body. Don't want them behind you. 10 seconds. I'm going alternating shoulder presses. And I'm struggling. Come on, say it. At five, four, three, two, and one. Drop down. One dumbbell. Okay, that move we did in the warm up. You're gonna hold a nice loaded squat. I'm gonna take a side step. I'm gonna lunge. Lunge. If your band starts to roll up on you, take it off. If you don't like it, these thicker bands tend to do. Okay? Okay. Take a giant step to your left. We're gonna push right in 3, 2. Let's go. 1. Side step, lunge, lunge. Get low. Side step, lunge, lunge. Stay low in those legs the entire time. What makes this one hard, guys? Come on. Side step, lunge. Want to double up those weights? Go for it. Especially if you don't got a band on. Challenge yourself. How low can you stay in the legs the entire time? That's your challenge. You got it. One side step. 10 seconds here and you're gonna shake up those legs. Lunge. Lunge. Let's go. Finish it. 5, 4, 3, 2. You're out. Shake it off. Down to plank. Plank. Grab two dumbbells. Plank. Double pass. I'll start facing you. Okay. Just like a plank. Dumbbell pass. You're actually just using two dumbbells. It's the only thing that changes. Hold that plank. Pass it. Pass it. We go in 3. Find that plank. 2. Let's go. Pull that dumbbell across. Across. Other side. Across, across. Modification. Drop to the knees. Across, across. I'm pulling that dumbbell behind my hand to the opposing side. Trying to keep those hips square to the ground. Nice. Two dumbbells. Forgot that second one. Just a little bit different than that single dumbbell pass. Double it up. Shoulders are on fire. Quads are on fire. Pull up on those knees, push back on those heels. You're in for three, two, and one. Recovery. You ready for some cardio? You're take those two dumbbells and you're going to spread them apart. Okay? Okay. Modification. They're right here. Opposite hand up the toe. Reach, reach. Think of who it is. Right here. Down, up. Tap the dumbbell. Center 180. Twist. Tap. We go in three, two. Let's go. Tap. That dumbbell. Center, tap center, tap center, tap center, tap center. I'm feeling that band now. Yes, I am. Your face, your tempo modification. You don't want to twist and pivot. Right here. Opposite toe reach. Opposite toe reach. Halfway, guys. Come on. Dig in right here. Dig deep, dig deep. Let's go. Whoo. 10 seconds. You're in it. And it's win it right here. Finish it, guys. 5, 4, 3, 2, 1. Whoo. Holy bananas. That's spicy. Yeah. Sweat is flying now. How you feeling? Yeah. 63 years old and rocking it. That is goals, my friend. That is goals. So proud of you guys. Awesome job. Nice work. Katie, Lori. Okay, guys, enough of me. Breathing heavy. Let's do it again. Bicep curl, 45 degree press. Wide curl, 45 degree press. Yes. Come on. Yes, you can. Here's the good news. Last circuit with this band on. Okay? It's gonna come off after this one. Band comes off. Who's excited about that? I am. Wide curl, 45 degree press. In three, two. Let's roll. We're gonna push left this time. Mix it up, mix it up. Stop bending those knees. Core is tight. Think about keeping. I just did one arm. I cheated. Think about keeping your pelvis, okay. Tailbone tucked under those ribs. Pelvis under ribs, all times. That neutral spine we warmed up with. From that cat cow to a neutral spine. Nice work. Pelvis under rib cage. Push out to that 45 degree press. Feel those shoulders get spicy for 10 more seconds. You got it? Right here. These 15s feel heavy today. Come on, you're in it for three, two, and one. One dumbbell. Loaded, squat, lateral step. Two lunges, loaded, squat, lateral step. We'll start on our right side. Push left. I'm gonna hold one dumbbell on my chest. Can always hold two. You're gonna sit back into that squat and hold it there for the 40 seconds. In three, two, drop that booty hold. Let's go. Push it. Lunge. Lunge again. If that band starts to creep, just take it off. So I like these thicker ones for this one today. Nice work. Lunge, lunge. Nice. Stay loaded. Push it. Step back, step back. How low can you stay in those legs? That is the true challenge here. Push it. Let's go. Step back, step back. Nice work driving into that front heel as you pull yourself forward from that back lunge. 1. 10 seconds. 10 seconds. Stay low. Stay low. Yes, you can. 5, 4, 3. Finish it. 2 and 1. Now. It gets me every time. It's that time under tension, staying low. Plank with a double Dumbbell pass. Plank with a double dumbbell pass. I am so sweaty today. So sweaty up in here. Two minute, Minnesota. Okay, Plank with the double dumbbell pass. Set it up. You're there in three, two. Let's go. Knees are toes. Pass that dumbbell. Pass that dumbbell. Hold that Plank. Pass that dumbbell. Pass it and hold. You got it. Pass it. Pass it. Nice work, you guys. Stay strong right here. Strong core, strong shoulders, strong quads. Whole thing about pulling your toes towards the heels of your hands. Pull your toes towards the heel of your hands instantly. Gonna fire up that core when you do that. Yes. Come on. 10 seconds here. 10 seconds. 4, 3, 2 and 1. You're up. All right, separate those dumbbells. 180 squat taps. So you go side center, side center, option. Opposite toe reach. Opposite toe reach. Give me a catfish if you want it. My legs are so ready to take this band off. Let's finish it. Three, two. Let's go. Let's go. Hit. Hit it. Hit that dumbbell. Side, center, side center. Let's go. You got it. That sweat is flying now. Yes, it is. Come on. Finish 32. Right here, team. Finish it. Yes, you can. Strengthen. Shred. This is the shred part. Right here. Halfway. Come on. Yes, you can. You are strong. So stink it strong. Let's go. 10, 9. You got this. Stay with me, team. Right here. Come on. Five, four, three, two, one. Whoo. Two circuits down, one to go. Maybe some bonus moves. We'll see where we land. Got that heart rate high today. Happy Thursday. Oh, a lot of birthdays. More people with birthdays. I love it. 55 on Monday. You guys are so awesome. So awesome. So many goals. I'm always inspired when I read my DMs. Every day by women, no matter what. Your age is crushing it. Moms. New moms in the thick of it. Crushing it. Busy women getting master's degrees working full time. Crushing it. You guys just rock. That's the moral of the story. You rock. Circuit three. Finish strong, team. Good news. Band comes up. Shake it off. Shake it off. Get rid of that bad boy. Triceps. Okay, we're going one and a half overhead. Tricep. Do I dare try the 20? We'll try it. See what happens. Okay, one dumbbell overhead. Okay, I'm going to tuck that pelvis under rib cage. It is all the way down, halfway up, all the way down to the top, down half, down top. Okay, so it's one and a half, all the way down, halfway up, down top. Now we have an awesome Curtsy lunge, lateral lunge, combo. Finish strong, guys. Circuit three. Do it twice. Let's go. One and a half triceps, one and a half triceps overhead. We go in three, two. Let's go. So tuck that pelvis under your rib cage. All the way down, halfway up, all the way down to the top. I'm thinking, hide it, show it. Hide it all the way up. Hide it, show it, hide it all the way up. I'm hiding it behind my head. Nice work. Stop bending the knees. Keep that tailbone tucked under your rib cage. Right here. Yes, you can. Your pace, your tempo, start to feel heavy. It should. It should, because you're in the final. 10, 9, 8. Yes, you can. Close those eyes. Do what you got. Up. 5, 4, 3, 2 and 1. Nice work. I'm trying to keep this heavy weight. We'll see how it goes. You're doing. I'm gonna use one dumbbell again. You can use two if you got later ones. Standing on my right leg, left leg. Curtsy to a front rack, lateral lunge. Curtsy. Front rack, lateral lunge. Okay, standing my right leg. Left leg moves in. Three, two. Let's go. Curtsy. And right there. Front rack, lateral lunge. Something A knee to shin, ribcage to thigh. Knee to shin, ribcage to thigh. Shoulders stacked, slightly hinged forward. Shoulders stacked slightly, hinge forward. Driving off that outer glute. Driving off this outer glute. Right. Right leg glutes, left leg glutes. We're getting it all, you guys, right here. You're only gonna do each leg once. 10 seconds. Come on. Right leg glutes, left leg glutes. 5, 4, 3, 2 and 1. Walk it off, guys. Walk it off. Nice work. Oh, core. Hello. I'm like, we're done. No tricep dips. Find your weights. If you want it. Reverse plank on the ground or on your weights. Gonna go for my weights. Set it up in three, two. Let's go. One, dip, one, pull. One dip. One pull. One dip, one pull. Reverse plank. Tricep dip, knee pull. If you're like, doesn't feel good for my wrist. Take it all the way down to the ground, guys, right here. Make it work. Gotta get a hold on that dumbbell. Leg lower with a skull crusher. Leg lower with the skull crusher. That's your ultimate move. This is where we need Rachel, right? She's our modified queen. Come on, keep going. Dip and pull for five, four, three, two and one. Dumbbells out of the way. Lateral lunge. Three, Lunge jumps. Lateral lunge, three. Lunge jump. I'm just gonna lunge laterally. Twin left, left leg. Instantly goes back to lunch. Let me get this out of here. Lunge back. 1, 2, 3. Lateral lunge, 1, 2, 3. Okay, modification. Step your lunges instead of jumping them. Yes. Say yes, I can, because your cardio starts. One, lateral lunge, three. Lunge jumps. You're always going to be lunging to your left. Yes. We go in three, two. Let's go. Lateral lunge, right back into lunge. Two, three. Lateral lunge. One, two, three. Lateral lunge. One, two, three. You got it now. You got it. Yeah, right. Get. Crush it. Come on. You got this. Yes, you can. Right, you're halfway, guys. Halfway. Stay weighted. Lateral lunge. 1, 2, 3. Nice work, nice work. 1, 2, 3. 10 seconds, team. 1, 2, 3. Let's do it. 5, 4, 3, 2, 1. Whoo. We did it. Quick water break. Repeating circuit number three. One, triceps, curtsy, lunge, lateral lunge, tricep, dip, reverse plank, knee pull, lat lunge, lunge, jump. That's it, guys. I'm gonna throw in a little bonus core for you at the end if you want to stick around. I swear I didn't pee. So just a whole lot of hard work happening right here. All right? All right. Triceps, one and a half. All the way down, halfway up, down to the top. Let's go, team. Finish strong, everybody. Tight ponytail. Buckle up. Last circuit. Come on, come on. Yes, you can. Right here. You gotta put your name on this right here. You're handing it in. Finish yourself proud. Make yourself proud today. Start right here. We go over that triceps in three, two. Let's go. All the way down, halfway up, down to the top. Tuck that rib cage or pelvis under that rib cage. All the way down, halfway up, down to the top. You got this. Come on. Right here. I don't know about you, but I am so sinking happy to have got to do this today. So excited to get to be here with you, with my kids home. Working out at home is a true luxury. You guys, come on. We're in it together. You are an able body. You are strong. You are capable. Just keep moving right here. Five more seconds. Yes, you can it, birds. I know. For three, two, one more. Down, up. Okay, try to stick with this heavy dumbbell. One curtsy, lunge, one lateral lunge. Standing on my left leg, right leg wraps to curtsy, and then front racket out to a lateral lunge. One curtsy, one lateral lunge, standing on your left leg. Right leg goes back behind you. Curtsy in three, two. Let's go. Curtsy. Lateral knee to calf. Drive it out. Nice. Knee to calf, big side step, single leg squat. Nice. Shoulders stacked, slightly hinge forward. Shoulders stacked, ribcage to thigh, slight hinge. You got it. Talk about those legs. Right here. Come on. Left glute, right glute powers me up. Left glute stands me up. Right glute drives me tall. Come on, let's go. Ten, nine. You got this. Stay in it. Right here. You're in it for 5, 4, 3, 2 and 1. Awesome job. Awesome job. What is our core? Tricep tips. Tricep dips, reverse plank knee pull. Tricep dips on your dumbbells if you choose. That's what I like. One tricep dip, one reverse plank knee pull. Come on, finish it. We go in three, two. Let's go. Shoot those elbows back. Pull it. Shoot them back. Pull it. Tiny dip, big knee pull. Tiny dip, big knee pull. Right here. Catch your breath. Come on. You got this. Dip it. Pull it. Dip it. Pull it. Staying in halfway, guys. You know what your options are. Lying on your back. Skull crusher, leg lowers. If you don't like this one, keep that neck on the ears. Or, sorry, shoulders out of those ears. Right here. 5, 4, 3, 2, 1. Holy bananas. That tricep circuit caught up with me. All right. One lateral lunge to my right. Three lunge jumps. I am always lunging to my right. Yes. Always lunging to my right. Okay, three lunge jumps. One lateral lunge, three lunge jumps. We go in three, two. Let's do it, team. Lateral lunge back, two, three. Right into it. Lateral lunge, right behind me. Lunge, two, three. Let's go. Lateral lunge jump. Two, three. You can always step it. You don't have to jump it. You do. You. Wherever you're at today, you do your best. You forget the rest. That's what we're here for, team. You do your best, you forget the rest. Come on, come on. What would it look like if I said 10 seconds? Yes, you can. Right here, right now. Five, four, three, two, one. Holy bananas. How we feeling? How we've been, you guys? We're crushing in. One more quick bonus round. Bone, strong core, right. Two moves. 30 seconds on, 10 seconds off. Two moves. Yes. Yes. All right. You're giving me a burpee. I know. With a push up and a squat jack. Okay, so let's do this step. We're jumping. One burpee push up in squat jack. Okay. You're not going to get a lot of those in 30 seconds, right? Only 30 seconds. One burpee with a push up and a squat jack. Okay, Right into plank hold, double dumbbell pass. Plank hold, double dumbbell pass. Two moves you've pretty much already done. Yes, I've already done them. Now you're going to do them better. How can you intensify these two moves that you know, right? Take from the knee, take from the toes. Doesn't matter where you're at. Get my dumbbells ready for me. One burpee, push up. Right into plank pass. You got 30 seconds on 10 seconds off each move twice. That is it. That is it. Say, yes, I can. Yes, I can. I know I can. Right here. Your 30 seconds. Burpee, push up. Loaded. Squat Jack goes in three, two. Let's go, team. Burpee, push up. Get it in. Squat jack. Come on, Burpee, push up. We all want to get better at push ups, don't we? Right here, right here, right now. Maybe you're real crazy. You can throw that band back on. Go. You go. You come on. Right here. 30 seconds on 10 seconds up, you're in for 10. 9. You got this. Let's go. Finish it. Come on. 5, 4, 3, 2, 1. 10 second break. Set up your plank and double pass. Grab your dumbbells. One plank, double pass. We go in three. That 10 seconds is fast. Two. Let's roll. Always love a bonus round here at NML. We always love the bonus round. Right, because it proves to yourself you had a little bit more left in you. Just when you think you were done, you can push a little bit harder. Yes. Yes. We are all stronger than we think. Right here. Prove it to yourself. 10 seconds. You are stronger than you think. Let's go. Right here. Five, four, three, two. And one. Burpee, push up. Burpee, push up. Squat jack. Breathe. Right here for three. We go in two. We go in one. Let's go. Burpee, push up twice. Yeah. Come on, finish it. Burpee, push up. Squat jack. Yes you can. Right here. It's a bonus burning at you. Woo. Prove to yourself how strong you are. Right here. Come on. Yes. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Woo. Holy bananas. Plank and pass. And you're stretching. Plank and pass. Here you go. In three. In two. Let's do it. Plank and pass. Come on, come on. So sweaty up in here. It's only 30 seconds. Finish it. From your knees or from your toes? Yes. You can. Right here. Crushing it, team. Crushing it. Go on. Right here. You're in the final 10 seconds of your workout right here. Finish it. Let's go. 5, 4, 3, 2, and 1. Whoo. High fives all around. You crushed it. So stinking proud of you guys. I don't know what it was that kicked my butt today. Kicked my butt. So proud of you guys. As always, we're gonna keep these workouts live right on YouTube and on Instagram and so love it if you dropped us. Subscribe if you like the workouts, jump on our email newsletter. Free workouts. Free workout plans coming at you every Sunday. Landing in your inbox. We love you guys. I'm just so happy to be here today, reminding me how blessed I am to get to sweat with you. This is out singing fun. Cheers. Coffee. Cheers. Cheers to my best friend Abby. She brought me a coffee this morning for my birthday. Isn't she a rock star? So good to be surrounded by those loved ones. You guys, big inhale. Reach up nice and tall. Big exhale. So proud of you. Right here. Big inhale, Reach up. Big exhale. Good. Take it all the way up overhead, right where we started. Give me that baby. Back bend. Pull those elbows down. Just a nice little stretch. Awesome job. Thanks so much for joining you guys. So proud of you. Nice work, Jesse. Michelle, so glad you love this one. Caroline. Max. Is that Max? Max and Bella's mom. I love that we have a Bella, too. Nice work. Okay, right wrist grabs left, up and over to the right side. Big side body stretch. Back to center. Up and over to the left. Nice work. Drop those arms, flap those wings. Nice. Awesome job, you guys. I'm gonna take you through one of my new favorite stretches, so stay tuned. Don't turn it off. Not yet. Right here. Right. Left arm follows. Push to me. Open up. Pull those shoulder blades apart. Push, push, push. Reverse it. Right arm back. Left arm follows. Big inhale. As you exhale, pull those knuckles away from the tailbone. Open up that chest. Gaze up towards the ceiling. Just open it up. Awesome work. So proud of you. Nice. We're gonna do a standing quad stretch just because I've been running a lot lately pushing those kids in the stroller. Nice. Bouncing on one leg. Pull the heel towards the glute. Tuck the tailbone. It's really about that tailbone tuck underneath you. A lot of stroller running lately for me with the kids home, and I might have strained my quad a little bit, let me tell you. I was, like, pushing that stroller up those mega Hills Switch sides is a true workout. You can't just do that when you're not warm. I took them out in the morning and I was just like, oh, let's go. Gotta warm up. That's why we love that glute band warmup. Awesome job that you can find on the YouTube channel. Okay, from here, we're actually going to go down to that quadrich position. All fours. This is my new favorite stretch. Ok. I hope you love it just like I do. What you're going to do is you're going to come into that quadric position. Shoulders over wrists, hips over knees. We're going to stretch those glutes because we really worked them with that minivan. Right leg comes up like you're doing a big hip circle. Open. Take it outside. Right here. Do it again. Bring it back. Let's do that big hip circle. Just because it feels good. Big hip circle. We're going to hip mobility. Take it back. And now just sit back. Right here. Just sit back. A nice hurdle or stretch. Sitting back into this, like, left or right leg is extending long behind me. Okay, so my left leg didn't move. I just sat back into it. Getting that nice outer glute. Left outer glute. I just love this stretch, so sink in. Good for that hip mobility. Nice. Hold it here for 3, 2, 1. Bring it back into that quadrant position. Same thing. Other side. That left leg. Big hip, open knee goes outside the shin. Bring it back, set it back down. Let's do it again. Big hip, open knee outside the shin. I'm going to sit here. I'm going to kick this left leg. Long as I sit back, right leg's not going to move. I'm just sitting back, pushing into that right hip. That right glute should feel really good, especially if you had one of those bands on today. You want to know what my bands are? They're linked in the YouTube video. I'll link them in my Instagram stories today, too. Again, so stinking proud of you. Thanks so much for sweating with me on my birthday, making it such a special day. 33 years young, feeling as strong as I ever have. Thanks to home workouts. You guys. It's amazing what you can do at home. Sit it back onto your booty legs. Go out in front of you. Flex those toes towards your face. Big inhale, reach up. Exhale. As you exhale, think about pushing your hips back towards that wall behind you. Reach just right in front of you. Reach for three, two. Flex those toes. Flex them. Flex them. And now release. Reach for the toes, the shin, and the calf, wherever you can get to. Awesome job. Nice work. One final butterfly stretch. Pull the soles of those feet together, Right hand to left shoe, left hand to right shoe. Round out the shoulders, tuck the chin towards the chest. Sit it back and then reverse it. Think about spreading that chest apart, slightly hinging forward, opening up those inner thighs. Awesome job. What a full body sweat. An awesome way to start the day. So proud of you whether you're starting your day or ending your day. Awesome job, you guys. Thanks so much for showing up and working hard as always. Love to see you and more workouts always@nourishpoodlove.com thanks so much. Have an awesome rest of your day and we'll see you guys really soon. Thank you so much. Instagram, Download the video, all the things. Uh, oh, might not work for me. We might not get a download on Instagram and on YouTube. You guys rock. You guys rocked. Loved it. Have a good birthday. Thank you so much. Thank you, Marge. Thank you, Katie. Thank you, Henrietta. Oh, I love your name. Awesome job. Elliot, Catherine. Max and Bella's mom, Lori. Jessica. Oh, you guys are so great. Thank you so much for showing up and working hard as always. Thank you. Awesome job. Thank you guys all. Nice work. So glad you're here. Hope you come back to this one. Have a wonderful day, you guys.