40-Minute FULL BODY Strength Training + HIIT Cardio (Dumbbells)

Hi, I'm Lindsey Baumgren of Nourish Move Love. And I'm coming at you with a workout I know you're pumped for because it is with the Minnesota Beef Team. We're coming at you with a full body, 35 minute strength and cardio workout. It's a fan favorite format and it is strength circuits paired with cardio tabata circuits in a full body format. We don't have a lot of them, but you guys love them. So I know you're excited and I'm excited because I have Ashley from the Minnesota Beef Council with us. Hi there. And I have the awesome Amanda. Hi. Who is a real life beef farmer here with us today. And you guys, we just need to do this. Amanda was up till what time last night? Midnight. Midnight. Finishing harvest. Finishing harvest. And then got her butt to the studio to come film a workout. I know she's tired and I just, we just gotta do like this is for all the moms out there who stayed up, who got up four times last night to feed their babies. Like we all have been there. And like sometimes you power through and I always say physical strength brings out your mental strength. So, so excited to work out with these two by my side. And thanks for Minnesota Beef Council for supporting this workout and bringing you guys a free home workout. I'm going to tell you what it looks like and then we're going to jump in. All you need are some dumbbells. We have anywhere from 15, 10, 20 pounds. Grab whatever you have at home. You're just going to need a set of dumbbells. And you have three circuits. Your first circuit is about the legs. Second circuit arms is third circuit is total body and core. Each circuit has a strength portion where you do two to three strength exercises for 40 seconds of work, 20 seconds of rest. And then you're going to go into a Cardio Tabata for 20 seconds of work, 10 seconds of rest. Okay, so that's what it looks like. You're going to do the strength circuit times two. You're going to do the cardio tabata circuit times three. That's what it looks like. Three circuits. We're going to get in and out in about 35 minutes. You guys ready to get started with a bodyweight? Warm up. Perfect. We adjust our body weight and we're going to go. Feet are stacked directly under our hips. Give me a big inhale. Reach up nice and tall. And exhale, baby. Back bend. Pull those elbows down towards your hip pockets. Nice. Reach up nice and tall. You're gonna take your hands. You're gonna reach for your toes, pushing your hips back towards that wall behind you. Stop bending your knees. You're gonna stand up. And as you stand up, reach those arms overhead. Give me a calf raise. Roll back to the heels. Hip hinge, touch the toes. Come up standing. Transfer the weight from heel to toe. Little calf raise action. Get you ready to jump if you choose to. Today we'll offer high impact or low impact modifications for the cardio portion strength and cardio. You get to choose. You can go heavy today. You can go slow. You can go faster than us. It's your workout, guys. Hinge at the hips. And there we go. We're opening up the hamstrings. Posterior chain. Low back reach overhead. Give me two more right here. Hip hinge, reach overhead. Last one. Hip hinge, reach overhead. Now drop down into the bottom of a nice, low, lazy squat here. Just open up those hips. Let those heels pop side to side off the ground. Little squat. Pry opening up those hips so we can get nice range of motion. Take your hands. Plant them on the ground. Step back. Find a high plank position. Option is always to drop to the knees in high plank. Shoulders stacked over wrists. Core is nice and tight. From here, I'm going to step my right foot outside my right hand. Nice, easy twist. Gaze follows fingertips up to the sky. Drop your right elbow towards your right ankle, opening up the hips. Nice. Open it back up. Reach for the sky. Let's do it one more time. Elbow to ankle. Nice. Reach back up. Nice. Replant the hands. Step back. Find a high plank. Give me two push ups. Down, down. Hold it here. Nice. From here, you're going to take your left foot. Step your left foot outside your left hand. Nice, easy twist. Gaze follows fingertips. Left elbow, left ankle. There we go. Open it back up. Nice. Drop it back down. One more time. Open it back up. Step back. Find that high plank position. From here, you're going to shift your weight. Tiny shift forward and back. Forward and back. Option. Stay here. Option. Make a big bend. Extend. Bend at the knees. Bend and drive. Bend and drive. Launch your planks, warming up the calves, the ankles, the shoulders. You got it. Give me four. Hold that plank. Three. Slow burpee. Step ins in two and one. Hold your plank. Slow burpee. Step ins. Step the right foot, the left foot. Stand up. Take it down. Step back. Switch that lead foot. Go left then right. Stand up, take it down. You got two more each way. Here we go. Come on. Step that right foot that left foot. Stand up. Take it down. Step back. This is the last one. Go left and right. Stand up. Let's drop into squats. Down, up. Right here. Squat it out. Nice. Getting those legs nice and warm. Knees are tracking out towards my outer three toes. Chest up, eyes up. Drive through the heels. Tuck the pelvis under the rib cage each time. Squeeze those glutes. You got it Right here. Go. Four. Nice. Three. Four, two. Last one. Let's jack it out. Jack it out right here. Jacket. Jacket option, low impact. You can tap, tap or jack. Let's go. Go for eight. Seven, six. Hold those feet nice and wide. Right here. Go. Four. Three, two, one. Hold it wide. Hit side to side. Side to side. You got it. 8. 7. Hips go down and back. Rib cage, thigh. Nice. Final four. Three, two, one. Stand up. Take your arms to a tee. Let's tap the toe up. Tap the toe up. Nice. Really getting after those hamstrings today. Make sure they're nice and warm. Final four. Awesome. Three, two and let's push side to side. Little skater action. Skate, skate, skate. Drive off those outer glutes for eight. Seven, six. You got it. Five, four, Three, two. High knees, high knees. Get up. Get them up, get them up. Let's go. We're gonna go single, single, double, single, single, double, single, single, double. There you go. Nice. Getting you nice and warm. Right here. Go. Eight. Yeah. Seven. You got it. Six. Finish this warm up right here. Final five. Nice. Four. Woo. Three. Heart rate's rising. Two and one. You guys warm? Woo. Right? Yes. I'm excited you guys are so excited you're here. Let's grab some water. Circuit one is legs. Okay? Legs. We're gonna start with one dumbbell. I'm gonna try and go heavy. You're take this dumbbell right to your chest. Points of contact are your collarbone and your sternum. Goblet squat. It's a two pulse goblet squat. The calf raise. So I'm going to pulse at the bottom for two. Stand tall. Calf raise lower to the heels. Drop and pulse. 2. Drive to the heels or to the toes. Calf raise is optional. Two Pulse goblet squat. If you have lighter weights at home, you can always go right here. Double up your weights. One single heavy or two lighter, you decide. Here we go. Front rack them. Shoulders down and back. Knees are going to push out towards my outer three toes. We go for 40 seconds of work, 20 seconds of rest. Show you move number two on the rest. Are you ready? You ready? Two pulse goblet squat. We go in three, two. Let's go. Let's go. Drop in, pulse two. Drive to the toes, lower to the heels. Pulse two. Drive to the toes, Lower to the heels. Pulse two. The calf raise is optional. You decide. Pulse two. Drive. Nice work. Lower and pulse. We're increasing that time and her tension as we hold low and pulse at the bottom. You got it? 40 seconds. Right here. Yes, you can. Nice work, nice work. Drop and pulse and drive. Right here. Drop and pulse and drive. Come on. You got 10 seconds here. Yes. We're on that strength circuit. Three moves back to back. You're breaking in five, four, three, two and one. Recover. You're gonna keep this one dumbbell. Let's transfer it over to the left hand. Right foot forward, left toes back. Staggered stance, deadlift. So you're giving me one deadlift, Stand up. One reverse lunge. So my right foot stays planted, My left toe is going to step back to lunge. Stagger your stance, dumbbell in your left hand, hip hinge and lunge in three, two. Let's go, let's go. One deadlift. Stand up. One reverse lunge. Stand up. One hip hinge. Nice. One. Lower. We're working. Really? That? Front glute, front hamstring, front quad on the lunge. Right hip hinge, hamstrings, glutes, step back to lunge. Glutes and quads, right. This is hip dominant right here. This is knee dominant right here. Nice work. So chest comes parallel, chest stays up. You got it. One hip hinge, one reverse lunge. We'll switch sides the second time through. 10 seconds here, guys. 10 seconds. You got it. Nice. Right here. Finish it. Final four. Three, four, two and one. Now you're going to take a nice wide stance. Toes are going to face me or slightly out. So lateral squat, dropping side to side. Option hand switch, hand switch, hand switch. If you don't like the hand switch, just come right here. Side to side. You're staying low in those legs. We're going to push to our right in three, dumbbell. Left hand in two. Let's go, let's go. Drop hand switch. Right hand, left hand, right hand, left hand. You can always hold that goblet stance. You decide. Push side to side. Why is this a squat? Because your feet aren't moving. They're planted. In a lateral lunge, you step it in a squat. Feet stay planted. You can always slow this down, that tension on those legs. Let's go. Come on. I'm thinking rib cage to thigh. Rib cage to thigh. 10 seconds here, guys. You got it. Stay in it. Nice Work. Let's go. Final 5, 4, 3, 2, and 1. Weights. You can come down. Walk it up. Those are your three moves. We're gonna do them again. Same three moves, staying on the legs. One more time through on the strength, and then we go. Cardio tabata. Yes. Now you know what you're doing. You can do it better. 2 pulse goblet squat with a calf raise. Rack it. We go in three, two. Let's go, let's go. Pulse two, transfer to the toes. Nice. Pulse two, drive to the toes. Lower to the heels. Pulse two, drive. It's an explosive drive to the top, right. You hold at the bottom, and then you explosively drive to the top. Nice. Here we go. All right, Amanda, when you are doing harvest, what muscle groups are you working the most? Is harvest. Still Is harvest. So manual, or do you feel like a lot of it is because you guys have such equipment? We have great technology. Amazing technology. We do, but there's still a lot of manual work to be done. Final three, two, and one. Recover. Nice work. Stagger. Deadlift. Other side. Dumbbell comes into my right hand. Left foot comes forward, right toe is popped. I'm gonna do the one deadlift, one reverse lunge. Okay. One deadlift, one reverse lunge. Still a lot of manual, but you got a lot of good equipment, got a lot of good help. All right, we go in 3, 2, 1. So what is the most manual part of your job? I'm just curious. Driving truck is what? Driving Holland Green. Yeah. A lot of run into the next trucks. Rolling tarps, opening hoppers. That's a lot of stuff going on. Right? That's why she looks so ripped, you guys. She walked in the studio, and I was like, okay, she showed up. They brought in a real. I mean. And I just have to say, she's a woman. So I was like, heck, yes. We finally got a female farmer on set with us. I'm pretty pumped about it. Right, 10 seconds here. Let's go. Hip hinge. Stand tall, step back. Drive through that front heel. Final three, two and one. Nice final move. Nice wide stance. Hand switch. We'll start. Dumbbell right hand, we'll push left. Dumbbell right hand, we'll push left. It's your final lower body exercise, guys. Then we're going to drop the weights, and we're going to go cardio. Tabata style. Strength and cardio. We go in five. Here we go. Push left in three, two. Let's go. Left, switch right. Left, switch right. Nice. Opposite hand, opposite foot. Nice. Thinking rib cage to Thigh. Rib cage to thigh. Stay low in those legs. You got it. Push. We're using those strong outer glutes, our gluteus medius and our abductors. They help with side to side movements. You got it. Let's go. Come on. Keep pushing through those legs. Final move, right here. What would it look like If I said 10 seconds? Yes, you can. Stay within. Finish it. Final five, four, three, two, and one. Nice work, guys. I wish I could say dumbbells down, but you're actually gonna keep on. I'm just gonna transition to 215 and take these weights between my feet. We go cardio tabata. I love cardio tabata. You only got to work for 20.20seconds to wrap your head around that. You're gonna give me a burpee. Deadlift. Stand up. Okay, that's move. One Dumbbells right here. Hip hinge. Nice wide stance for me. Make room for baby jumper. Step back. Find that burpee jumper. Step in. Grab your weight. Stand up. Okay, so I'm standing up with weights, you could always take the weights out. You can always put your hands on a chair or bench at an incline. One deadlift, burpee. Stand up. And then you're just gonna push those weights in front of you. Good old squat jacks. For 20 seconds. Tap, drive, tap, pop. Wide, narrow, wide, narrow. Reaching for that ground each time. Your option. Tap it, tap it. Okay. It is 20 seconds of work. 10 seconds of rest. We do it three times through. This is meant to challenge your heart rate, right? Strength training for the legs. This is strength training for the heart. Yes. One deadlift, one burpees. 20. 20 seconds. You guys on? We're on. They're on. They're ready. Bring it. Let's go. Deadlift, burpee in three, two. Let's go, let's go. You can step or jump. Grab those weights. Stand up. You move at your pace. This is your 20 seconds. Your 20 seconds right here. Push your pace, push your heart rate. Come on, you're already halfway. 10 seconds. You got this, team. Yes, you can. That 10 second rest. It comes for you in four, three, two, and one. Weights in front of you. Squat Jack. Take that. 10 second rest. Breathe it out. Squat jack. Start wide. We go in three, two. Let's go, let's go. Tap jack, tap jack. Option. Step it, step it, step it or jacket. You decide. Come on, let's go. Pull those inner thighs together. Yes. Chest up, Eyes up. Right here. Come on. 5, 4, 3, 2. Recover. 10 second rest. Back to deadlift. Burpee Back to Deadlift Burpee. Heart rate's rising. Here we go. Round two. In three, two. Let's go, let's go. Deadlift Burpee. Come on. Your pace, your tempo. Grab those weights, get up to the top. Each time you set those weights down with so much strength. Sink in control. Come on. You got this, team. Yes, you can. 5, 4, 3, 2, 1. More weights in front. Squat jacks. Round two. Come on. By the end of this, you should be hands on knees. We go in three, two. Let's go, let's go. Jacket, jacket. It's only 20 seconds. You can do anything for 20 seconds. Yes, you can. Buy in right here. Halfway. 10 seconds. Let's go. Down, up, down, up. Come on. Go. Five, four, three, two. You're out. Whoo. Last time, third round. Yes. Hands on knees. That's where you should be. Push yourself. Push your pace. We go in three, two. Let's go. Last round. Deadlift Burpee. Come on. One deadlift, one burpee. You got this. Yes, you can. Come on. Last set. I'm gonna give you a water break after this. You gotta work for it, though. You gotta earn it. Come on. So strong. That's what you are for. Four, three, two. Recover, Squat jacks. Last time, guys. This is it. Final 20. Put your name on it. Make yourself proud. Right, here we go in three, two. Let's go, Jackie. Come on. This is it. This is it. 20 seconds. Push your heart rate right here. Water break is on the other side. Water break is on the other side. It comes in ten. Let's go. You got it. Come on. Final five. Four, three, two, and one. Nice work. Circuit one in the books. Water break. Awesome job, you guys. One circuit down, two to go. Legs are done. Arms and total body. How we feeling? Oh, my gosh. I'm gonna go back to farming. We love a good challenge around here. And, I mean, the hype is the Minnesota Beef workouts usually tend to be harder. So we had to bring some intensity today. Right, arms. Three moves. Three moves for the arms. Okay, same thing. 40 seconds of work, 20 seconds of rest. Do it twice, then we go. Cardio toata. Your first move, it's actually a two for one. You're gonna give me 20 seconds of push ups, knees or toes. Down, up. After you get through 20 seconds of push ups, you're gonna drop to your knees, grab one dumbbell, take it overhead. 20 seconds of triceps right here. Kneeling. Taking the legs out of the equation. Equation. Making the arms do the work. 20 seconds overhead. Triceps from a kneeling position. 20 seconds push ups. I don't know what it is, but after 20 seconds of push ups, everything is harder. Okay, that's where we'll start. Then we'll go up to a standing position. We'll hit back, we'll hit bicep, shoulder, starting on chest and triceps. Chest and triceps, they work together. Let's make them work. Yes. 20 seconds of push ups. I'm going to be on my knees so I protect this baby bump. You can go knees or toes. You could always take it up to an inch incline. You got 20 seconds of push ups. And it starts in three, two. Let's go, let's go. Down, up, down, up. Inhale, down, exhale, push. Elbows fall back towards the body. Nice. Come on. You got it. Yes, you can. Down, up. Let's go. 20 seconds. You only got 10 left. You're gonna stay on those knees or drop to those knees. And you're gonna get one dumbbell overhead for triceps. And five, four, three, two, one. Kneeling position, one dumbbell overhead. Here we go. Tuck your toes underneath you. Squeeze your glutes. This move. Tailbone is tucked under rib cage. Bend, extend. You're already halfway. You got 10 seconds here, guys. Bend, extend. See, I don't know what it is. Everything is harder after push ups. Come on. Five, four, three, two and one. Nice work. We're gonna come up to a standing position. You're gonna give me a single arm row. I'm gonna try and go heavy here on this one. Let's take the dumbbell in your right hand. It's a single arm. Reverse grip row. Right here. Palm is going to face me. Reverse grip. So we're going to hit the middle part of the back. You're to just going, pulling up, pulling that weight back to the hip. Single arm. We go in three, two. Let's go. Let's go. Row. Right here. Just pulling. Think about pulling from the elbow rather than pulling from the wrist. Think about pulling dumbbell back to hip. Nice. Hold at the top for a second. Lower with control. Hold at the top. Reach that weight in front of you. Pull it back, reach it out. That nice reach you're going to get. Nice extension. We want those muscle tears, right? Control it up, control it down, control it up, control it down. Palm base, stays facing me. You got it? Strength. Move. Try and go heavy here. Working just one side of the body at a time. Final 10 seconds. Weight should feel heavy. Let's go. Get it up for five, four, three, two, and one. Nice. I'm gonna go back to two dumbbells. We're gonna go one arm overhead. Let's start. Right arm, right arm overhead, left arm Curl, press for 3. After I get through 3, I switch it out so my left arm will stay up, my right arm will curl press. Okay? You're gonna hold one arm overhead. If that's not an option. Front racket, let's go. Right arm overhead curl Press in 3, 2. Let's go. On the left curl, press down. That's 1, 2. Go at your pace, your template. You can always go slower than me. 3. We're gonna switch it out. Other side. Right here. Curl press on the right. One. Nice. Come on. And two. Last one. You're gonna hold it high. Switch out those arms again. Hold it high. Switch it out. You're halfway. See if we can get through. One more each arm. You got it. Keep that elbow locked out. Keep that shoulder and bicep right by the ear. Last one. Push it up. Let's go. Finish it. Other side. You got three. Come on. You got two. You're gonna finish it. You got one more in you. Yes, you do. Finish it right here. Up. Nice work. Dumbbells down. Those are your moves. Those are your moves. We're gonna go back to 20 seconds of push ups. 20 seconds of kneeling triceps. Yes. Yes. Woo. Second time. You know what you're doing. How can you do it better? Maybe it's push ups from your toes. Maybe you just add some intensity, some way with heavier weights. We go in three, two. Let's go, let's go. Down. Up. 20 seconds. 20 seconds of push ups. Yes, you can. Come on. Push ups are hard, but you are strong. Come on. Right here. Get after it. 10 seconds, guys. 10 seconds, kneeling triceps. Come on. Second time, through the arms. Knock it out. Three, two, one. On your knees. One dumbbell overhead. Let's go. Triceps bend. Extend. Hide the dumbbell. Show it. Elbows stay nice and tight. You got this. Come on. Halfway. 10 seconds. Yes, you can stay with me. 22nd break. It's coming. And 5, 4, 3, 2. Last one. Nice work. Weights are down. Shake it out. Reverse grip rows. 1. Weight on the left side of the body. One dumbbell, left arm. Okay? Palm's gonna face me. Pulling that weight back towards the hip. Lower with control. Single arm row. You ready? Bend it over. Pull that core. Nice and tight. We go in three, two. Let's go, let's go. Pull it back. Lower with control. Pull. And lower. Nice work. We hit the lower body now we go. Upper body. Finish it, you guys, Second time through it. Let's go. Nice work. Pull it back. Come on. Yes, you can. Right here. Stay in it. Nice work. And then we're gonna rebuild all these muscle tears that are happening with that nice reach you're getting with some nice, high quality protein, right? Did you know in a three ounce serving of beef, you get up to 25 grams of protein? A lot of bang for your buck, right? Come on. Right here. Let's go. Five seconds. Yes, you can stay with me. Final three, two and one. Set it down. Back to overhead curl press. Overhead curl, press. Right, we're gonna start. Left arm overhead, right arm hammer, Curl, press for 3. On that third one, you hold it overhead and switch it. Nice work. Grab those two weights. Let's go. Finish off the arms right here. Finish them. Left arm overhead. Lock it out. Bicep by the year, we own three. Two. Let's go. Curl press. That's one. Nice work. Right here. Two. Third one, you're gonna hold it high. Switch it out. Come on. Hold that right. I'm high. Left arm drops. Go for three. You got it. Nice work. Not only with that 25 grams of protein, but you're also getting tons of other amazing vitamins and minerals. Switch it out. Here we go. You got zinc, iron, my personal favorite because I'm low in iron, B12 and B6, which are my favorites for pregnancy. One more, switch it out, Drop it. Low selenium. 10 seconds here. So many good, high quality vitamins and minerals our body needs. Whoo. Last one. Right here. Finish it and you're done. Nice work. Weights are down. Way to go. You guys. Knocked out upper body. We go cardio tabata. Cardio tabata. You got two moves. Single, single, double on the high knees. And then we go a launcher. Plank shoulder tap. 20 seconds on 10 second rest three times through. Then you get another water break, right? So that single, single, double option to stay right here. Single, single, double, single, single, double. Or you can move laterally. Single, single, double, single, single, double, single, single, double. Okay, that's move one, move two, and drop down to a plank position. Bend, extend, like we did in the warm up. Tap, tap, bend, extend, tap, tap. Okay, one launcher plank. Two shoulder taps. You guys ready to knock this out? Cardio tabata. What's your favorite strength or cardio? Cardio. Cardio. Oh, I was expecting strength, strength or cardio shrink. All right, I like the mix. Here we go, guys. Single, single, double, high knees. I'm gonna start on the right. I'm gonna move laterally to the left. You can stay in one place or move with me. We go in three, two. Let's go, let's go. Single, single, double. Single, single, double. Drive. Drive. Hold. Drive, drive, Hold. Get them up, get them up, get them up. Chop, chop, Drive. Chop, chop. Drive. 10 seconds. You got it. Yeah. Nice. Right here. Finish it. Come on, come on. Five. Four, three. Come on. Two. And rest. Launch your plank. Find your plank. Bend, extend. 1. Launcher. Two shoulder taps. Bend, extend, tap, tap. In three, two. Let's go, let's go. Bend, extend, tap, tap. Bend, extend, tap, tap. Come on, you got this. You can always take your planks up to an incline. Place those hands on a chair or bench. Come on. There's that core. Transferring weight side to side. You got three, two. Recover. Back up. Knee drive. Giant. Step left. We're gonna push right. Push right. In three, two. Let's go, let's go. Single, single, double, single. So that was awkward. Single, single, double. There we go. Single, single, double, single, single, double. Come on. You got it. 10 seconds. Stay in it. Nice work, team. Let's go. Give me five. Come on. Four. Three. Two, one. Launch your plank. Second time. Second time. Chance to catch the heart rate a little bit. Here we go. Bend, extend. Shoulder tap. In three, two. Let's go. Bend, extend, tap, tap, then extend. Tap, tap. You got it. One Launcher. Two taps. Come on, come on. Really put some power into that. Bend, extend. Use those legs. Five seconds, guys. Finish it. Let's go. Three, two. Recover. Last time. Last time. Giant. Step left. Push right. Single, single, double. In three, two. Let's go, let's go. Single, single, double, Single, single, double. I always mess this up. Double. Come on. I swear. Pregnancy, brain coordination. You don't use it, you lose it. That's why we're here. Make you feel like an athlete. Otherwise you're gonna lose it. Come on, use it for three, two, one. Launch your plank. Launch your plank. One. Launcher. Two shoulder taps. One lunger. Two shoulder taps. In three, two. Let's go. Bend, extend, tap, tap. Come on. That water break, it's on the other side, guys. It's on the other side. We are so stinking close. Come on. Finish circuit two. Nice and strong right here. You're in the final. Five, four, three, two. And recover. Grab some water. It's gonna stay right here on our knees. Grab some water, guys. I absolutely crushed it. Two down, one to go. All right, guys, last circuit. Water bottles down. Let's go. Let's finish it. This is total body and core. It is circuit Number three. And it looks like this. You only have two strength moves this time. Two strength moves. We're going to start with one dumbbell. I'm gonna put that dumbbell in my left hand. I'm gonna do a lateral lunge to my right. So it's a lateral lunge option to find a balance curl press. Okay, so one lateral lunge curl press. We'll do it twice. So you'll do each side once, second time through, and then your second move is a good old. Oh, we've done this one in one of my favorite cardio and core workouts. You're gonna take that dumbbell, put it between your feet, you're gonna hop back, you're finding a plank, hold for 3 seconds. Then you're gonna hop to low squat for 3 seconds. Then you're Gonna push this weight out for 3 seconds. Weight push is optional. You decide. Okay? Those are your two moves. Do it twice. 40 seconds on, 20 seconds off. And then we go cardio tabata for the final time. Are you ready to finish this thing? Ready? Ready to knock it out? Ready, Dumbbell. Right here in my left hand. Lateral lunge to the right. We go in three, two. Here we go. 40 seconds. Lateral lunge curl, push. Nice work. Lateral lunge curl, push. Lateral lunge curl, push. There you go. Come on. Come out. Ribcage to thigh drive for the balance and push. Nice work, guys. Awesome job. Here we go. Stay with it. Come on. One rep at a time. That balance, totally optional. Press overhead. Totally optional, right? You make it work for you today. Whatever you're feeling, maybe you're getting after it. Maybe you're ending your week and you're like, this is all I got. You do your best. You forget the rest. Let's go. Bring it home. Five seconds, guys. Five seconds. Four, three, two, and one. Take that weight, put it between your feet. You're gonna go back into a plank hold. That's where we'll start. 3 seconds in plank, 3 seconds in squat. 3 seconds. Push that dumbbell out. Hello, core. Lower body. Full body. That's what this is. Total body and core. Find that plank position. Hold it. We go there in 3, 2. Hold your plank for 3, 2, 1. Hop to squat and hold for 3, 2. Can you push that weight out? Hold it. Hold for three, two. Set it down. Step or hop back. Find that plank. Hold for 3, 2, 1. Find that low squat. Hold for 3, 2, one. Push that weight out. Hold for 3, 2, One. Set that weight down. Step back. Find that plank for three, two, one. Find that Low spot. Hold it. Three, two, one. Push that dumbbell out for three, two, one. Set it down. Find your plank. You're out. That's it, guys. Repeat it one more time. Dumbbell in the right hand. Lateral lunge to my left. Lateral lunge my left. Curl press. Okay, that's where we go. Finish it. Let's go. Finish strong. Press overhead is optional. Balance is optional. To your left in three, two. Let's go. Lateral lunge. Drive out of it. Curl, press. Balance is totally optional. You decide. Press overhead is totally optional. Thinking about driving off this outer glute? Think of it as a single leg squat for that left leg. Little core, little balance. Total body and core. No crunches. Right here. Core off the floor in that balance. Nice. This is my power ab. I got a big power. Absolutely. Whoo. Come on. Finish it. 10 seconds, guys. 10 seconds. Let's go. Bring it home. Final five, four, three, two, and one dumbbell between your feet. Final time. I'll count you through it. 3 seconds per move, starting in plank 3. In plank 3 and squat 3. Press that dumbbell out. Distal core, full body, guys. Ready to fit. Finish it. Let's do it. Find that plank. We go in three, two. Hold your plank for three, two, one. Hold your squat for three, two, one. Push that weight out for three, two, one. Set it down. Stepper. Jump back. Find that plank for three, two, one. Step or jump up. Find that squat for three, two, one. Push that weight out for three, two, one. Set it down. Step or jump back. Find that plank for 3, 2, 1. Hold that low. Squad. Hold for 3, 2, 1. Push that weight out. Hold for 3, 2, one. Set it down. Find that plank and hold. Hold for three, two, one. You're out. Nice work, guys. That is strength. Now we go Cardio tabata. It is all body weight, guys. All body weight. Two moves. Two moves. Okay, Good news is you're only going to get through these two moves twice. We're gonna get through these two moves twice. You only got to do it twice. That is what the math's not very great. Two minutes of work. You can do anything for two minutes. Here's your moves. Opposite hand, opposite toe. Explode. Tap the toe. Explode. Tap the toe. Explode. Load. Tap the toes. Float option, reach. You don't have to jump. One toe tap, one squat jump. Then you come down to the ground. It is a modified side plank inside. Knees on the ground. Crunch, kick, crunch kick. 20 seconds per side. You only got to do each side once on the plank. Are you ready? Ready. Let's knock it out. Amanda and Ashley. We got the A team here. We got the A team. Let's knock it out. Opposite hand ups. Down and to toe. Squat, jump in three. 20 seconds in two. Let's go. Tap the toe. Jumping. Come on. You can do anything for 20 seconds. Yes, you can. Let's go. Finish it. Come on. Come on. You only got to do this one twice. You only got to do it twice. Finish strong right here. You got this. Come on. Final five. Four, three, two, and one. Nice. Let's go. Right forearm on the ground, kids. Come up, find that mat. Right forearm on the ground. Right knee on the ground. Lift the hips. Lift that outside left leg. Crunch. And kick in three, two. Let's go. Crunch kick, crunch, kick, crunch kick. Working those outer glutes, abs, obliques, right here. 10 seconds. Crunch kick. Let's go. Finish it. Come on. Final five. Four. You got it. Three, two, one. Back up, squat, jump. Tap the toes and jump. Final time. You're gonna do it. Final chance to really push that heart rate. It's right here. Three, two. Let's go. Come on. Up. Come on. Last chance. Last chance to really push that heart rate. Push your pace. Yes, you can. What would it look like If I said 10 seconds? Let's go. Get in it. Get after it. Right here. Final four. Three, two, one. Whoo. To the ground. Left arm on the ground. Here we go. Finish it, guys. Final side plank. Crunch. And kick. Lift your hips. Three, two. Let's go. Crunch, kick. Crunch. Drive through that heel. Crunch kick. You got it. Let's go. Stay with me. Right here. 10 seconds. Yes. You can finish it. Final five. Come on. Four. You got this. Three, two, one. Whoo. Holy bananas. So we say when we crush a workout. Way to go. Manda and Ashley. You guys want to stretch it out? Should we just stay right here? I like it. We're staying here. We're gonna go 90. 90. Just hit those outer glutes. Let's stretch them. So find a 90. 90 front shin parallel, back foot parallel. I'm thinking about pressing my right knee and my left knee into the mat. Space between my heel and my knee. Now I'm going to split this front right shin in half. Press my midline right over it. It's easy to go out towards my knee. Split it in half. Actively pushing both knees into the ground. So I'm stretching this hip, inner hip, outer glutes. You're going to get both of them right there, right? Yeah. Like the pigeon going on. And the inner hip. Nice work. Now that we crushed the workout, I Gotta know, what's your favorite beef recipe to refuel with? Amanda? I love beef stew for the winter. Beef stew for the winter. It's comforting and warm. Okay, so do you make your own like base, like your own base sauce, like to put in there or do you just. Oh goodness no. And I'm a crock pot lover. Crock pot. I'm a huge fan of the crock pot. Alright, let's switch it out, other side and then we're over to you. Ashley. Switch it out. The left shin is forward, right foot is back. 90, 90 bend. Same thing. Knees are pushing in. Split the shin in half right here. Really getting this outer glute. Nice work. Okay, Ashley, how about you? Favorite recipe? I think just a classic steak. Classic steak. Okay, so what cut? I really like the T bone. T bone. Oh, she said that's an aggressive cut for a lady. I feel like I like it, I like it. I mean I'm personally a filet myself, myself a play, you know, that's fancy, like real fancy if I like have a chance to go to a restaurant with my husband. But yeah, I like it. Those are, those are both really good recipes. Nice work. Okay, from here, let's go ahead. Kick the leg straight out. Flex the toes towards the face. Big inhale, reach up nice and tall. As you exhale, slightly hinge forward. Think about flexing your toes towards your face and pushing your hips back towards wall behind you. Hold it here for 3, 2, 1. Now round out and reach for those toes. Nice work. We came up with this like Italian beef quinoa bake recipe. It's like a lasagna but with quinoa based so it's not as heavy and like noodle y And I just love it. It makes awesome leftovers. And it's ground beef because like ground beef is classic. You always have it in your freezer and it's so versatile and it's so versatile and like if you're a busy mom, it's just like, it's like your classic go to like we go. It's like, okay, what I have, I have. If I don't know what I'm making for dinner, I just set out the ground beef and it's like I can have tacos, we could have hamburgers. We could have. You could do Italian. You could have Italian right there. So many different things you can do. Nice. So we're gonna come down back to that right forearm and then you're just simply gonna pull the quad behind you right here. Nice quad stretch, less about how much I can pull the heel towards my glute more about how much I can tuck my tailbone to get my hip and my knee to be in alignment. All right. Yeah, totally. The ground beef is just so versatile. Okay, so favorite ground beef recipe, because I love having inspiration. Oh, goodness. A good old goulash. It's winter time. I'm thinking warm foods. Nice, comforting. Hey, I have to say, that's better. There is a. There's a workout video where I asked Jared, and Jared goes, we just used a brown beef. Just brown the beef and eat it with ketchup. And I was like, jared, I need something more than that. I need something more than that. Okay. How about you, Ashley? Let's switch it over. Up and over. Other side, Quad stretch. My mom makes a really good winter soup that has ground beef in it. Oh, like, you could do, like, a taco soup. Like, I just saw a recipe for, like, a taco soup or a taco hot dish. But also, I'm sure there's like, a million things you could do with it. Nice. Good. I haven't put a lot of ground beef and soup. That's a good new. A new alternative for the winter, for sure. Awesome job, you guys. Okay, bring it back to a seated position. Let's go ahead and. Go ahead and get after the arms. So take your right arm out bent at 90 degrees. Gonna loop your left arm underneath to get those palms to touch. Take the elbows away from you, and then lift them up towards the ceiling. Nice little eagle arm. We're gonna open up those traps and those shoulders, which we had pulled down and back throughout most of today's workout. Nice work. Hold it here for 3, 2, 1. Go ahead. Take the right hand planet to the ground, left arm up and over. Big side body stretch. And then you're gonna do the same thing. Other side. Left arm comes out bent at 90 degrees. Right arm wraps underneath it. Can you get the palms to touch? Take the elbows away. Reach the fingertips up towards the ceiling. Just opening up those traps, those shoulders. Hold it here for 3, 2, 1. Release it. Set it down. Left arm down. Big right arm. Overhead stretch. My favorite way to finish a workout. You're going to twist onto your booty. Legs are bending 90 degrees. Fingertips are going to face your butt. Reverse tabletop. So you're just going to lift the hips, Let the neck hang heavy. I spend so much time hunched over. I feel like my babies and my computer that this just feels so good for me to just open up my chest, my shoulders, let the neck hang heavy. Spread the chest apart. Hold it here for 3, 2, 1. Sit your booty back. That is it. I am so pumped. Thanks for finishing this 35 minute workout with me and the awesome Minnesota Beef team. Thank you Ashley. Thank you Amanda. And I just have to say, I love Jared. I love Dan. They rock. Some workout. But can we give it up for the lady who crushed it today? Amanda, Crushing workouts today. I love it. You guys, thanks so much for joining us. As always, you can find more workouts@nourishmovelove.com and if you want some of these amazing beef recipes that we were talking about, you can find Those over@mnbeef.org have a great day.