40-Minute Low Impact Cardio & Unilateral Strength Workout (NO REPEATS!)

Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your 40 minute, low impact, cardio and unilateral strength workout. That is a mouthful for you and it's gonna be a lot of fun, I promise. I have the amazing Rachel here, and she's all mic'd up per your guys request, ready to talk to you and tell you what's happening in today's workout. Okay. She's gonna be offering modifications throughout today's workout. That said, today is entirely no impact, low impact. You get to decide how intense you make this. We have no mat rolled out because we are going to be using a sweat towel. We're going to be sliding, cleaning the floor at the same time. We're working out. You get a two for one today. If you don't want to use the sliders, you can step in or walk in. You can use sliders or a sweat towel. Ultimately, it's going to make each move harder. It's going to increase intensity and increase your core engagement throughout the entire workout. You take it at your pace. It looks like this. 40 minutes. You have three circuits total, 30 exercises total. If you like variety, this one is for you. Each circuit is broken down into chunks of 10 exercises. Circuit one is lower body focus, 45 seconds of work, 15 seconds of rest. Circuit two is upper body focus, 40 seconds of work, 20 seconds of rest, so your work time decreases. Circuit three, it's all about cardio and core and in the dirty 30s, 30 seconds of work, 30 seconds of rest. So the good news is the time time drops with each circuit. But that doesn't mean it's gonna get any easier, guys. It's gonna be a nice, fun, low impact strength and cardio workout. Are you ready, Rachel? I'm so ready. Let's go. So ready. Grab your sweat towel. We're gonna warm up with it today. Okay, we're gonna start standing, feet stacked underneath my hips. Big inhale, reach up nice and tall. We'll start with a sweat towel in my right hand. I'm gonna squeeze my arms behind me, past that towel at the bottom. Bring it back up top, Switch direction. So passing at the bottom, tapping at the top, passing at the bottom, tapping at the top. We're working on shoulder mobility right here. Core is engaged. Hips are stacked right underneath that rib cage. Soft bend in the knees right here. Pass at the bottom, jack at the top. Warming up that shoulders, warming up the core. Go for four. Nice work. Nice work. Three, you're gonna hold it high in two and one. Spread that sweat towel apart. Okay, Grab onto it. Hold it nice. Taut up here. Tension. Very big. Inhale up and over side body. Reach to the right. Opening up the lats, the obliques. Side body, stretch, back to center. Same thing. Other side, back to center. You're gonna hold it up right here. Feet are shoulder width or a little bit wider apart. We're going right into squats. Drop it down and up. I'm trying to hold that towel overhead. Keep that core engaged, back extensors, spine all turned on. Drive through those heels, stand tall, squeeze knees, track out towards those outer three toes. You got this, guys. You can always, when in doubt, squat it out. You can come back to squats. Today, we're gonna gonna hit lower body, upper body, you name it. We're gonna hit it all down, up. Right here. You go for four. Nice work. Go for three. Awesome job. Go for two and one. Take a big step to the back of your space. Put that towel on the floor. Go ahead, step onto the towel. All right, we are gonna go into a high plank walkout. Hinge at the hips, walk out, find a high plank. Hold it here. Tuck the knees to the chest. Kick it back, walk back in, stand up tall. Hinge forward, walk out, Find that high plank. Hold it here. Tuck the knees, push it back. Walk back in, stand it up. Nice work. Getting the shoulders warm, the core warm, the hamstrings warm. Pull it in, push it back. Lots of core engagement in today's workout. Again, you can always omit that towel. You got it? Two more right here. Pull them in. Kick back, walk it in. Last one. You're gonna hold high plank after this one. Hold high plank right here. Give me the knee tuck. Nice. Go ahead. Step off that towel. Kick it off to the side. Right here. Step your right foot outside your right hand. Easy twist. Gaze, balls, fingertips. Give me some shoulder sweeps. Right here to the back. Dropping that left hip to the ground. Opening up the hips so I can get good range of motion. Go 4, 3, 2, and 1. Step back, find a high plank. Two push ups. Knees or toes down, up, down, up. You got it. Left foot outside left hand. Easy twist. Gasoline. Fingertips. Sweep that left arm to the back. Nice. Again, dropping that right hip to the ground. Warming up. Low lunge. Push ups. Get it all. Go for three, two, one. Go ahead. Set it down. Two more push ups. Right here. Down, up, down, up. Step the right foot, then the left foot. Stand tall, take it down. Step back, step back. Two more. Step the left foot and the right foot. Stand tall, take it down. One more, one more. You got it. Step that right foot, the left foot. Stand tall. Find that towel. Place the towel on your right toes. You're going to do a lateral lunge into a reverse lunge. Think of it as a single leg squat for my left leg. Push out, pull in, shoot it back. Pull it in. Kick to the side. Pull it in, kick it back. Warming up those legs right here. Single leg squat, inner thighs. Push back. Glutes and quads. Nice. We're gonna move in all planes today. You got lateral movement, frontal movement, transverse movement, pivots and twists. You're gonna get it all. Nice work. Two more on this side. Push out, pull in two more. Shoot it back. Nice work. Last one. Push out, pull it in, shoot it back. Lose the towel. Just pull those knees up. Pull up, pull them up option. You can run it if you want to. I know. It's your choice. Low impact. You got it. Marching or running. Get Those knees up. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Towel goes other toe. Towel on the left toe. Lateral lunge, reverse lunge. Ready? Here we go. Single legged squat on the right. Pull it in, push back. The harder I dig this toe, my left toe into the towel, the more I'm going to engage those adductors, those inner thighs. Nice. You got it. Awesome work. Really trying to hit those inner thighs. Nice. Outer glutes are turned on. You're working it all. Love the adductor. Often under trained. Inner thigh help stabilize our pelvic floor. Keep us strong. If you're a runner, you want strong hips, strong glutes. Right here. Nice. Awesome job. You got two more on this leg. Push out, pull in, shoot it back. Last one, last one. Push out, pull in, shoot it back. Stand up. Are you warm, Rachel? I'm warm. Grab some water. We're gonna move into circuit number one, which is all about lower body, mostly hitting the legs. 45 seconds of work, 15 seconds of rest. 10 exercises. You only do each exercise once. Okay, that's the good news. Give it your all. You only gotta do it once. First move. Try and go heavy here. You're only using one dumbbell throughout today's workout. If you have two lighter dumbbells, go ahead, double them up. Use two dumbbells. Two dumbbells. One heavy or two lighter. You decide. We're gonna start with an uneven squat and press and pass squat thruster. Rachel's going to take out the pass. I'm going to show you, so I'm going to step right, push and pass that dumbbell overhead. Step left, push and pass. Step right, push and pass. We're calling it unilateral strength training because the weight's always loaded on one side of the body. Okay, that's your first move. 45 seconds of work, 15 seconds of rest. I'll show you move number two as soon as we finish move number one. You ready, Rach? Go. Awesome. She's gonna hold it vertically at her chest. I'm gonna give you the press and pass option. We're all gonna step to our right in three, two. Let's go. Squat right, push. Overhead, squat, left, push. Overhead, squat, right, push. Nice work. Inhale down. Big exhale, push. Weight in the heels, drive it up. If you're not comfortable with that, pass overhead. Go ahead, follow Rachel. You got it. Naturally raising the heart right here. Pushing that dumbbell overhead, using the big lower body muscles right here. Come on. Yes, you can. 20 seconds left. Come on. It's a big push, big pass. You got legs, glutes, quads, shoulders and core. Finish it. Come on, you're almost there. 5, 4, 3, 2 and 1. Grab your sweat towel, spread it out, put it on your feet. You're gonna give me two front squats. Holding the dumbbell just like Rachel had it with one burpee. Slider. Deadlift. It looks like this. I'm spreading that toe apart. Two squats. Okay, join in. Three, two. Let's go. Squat. Squat. Stand. Now. Hip hinge. Set it down. Plant the hands. Slider. Burpee. Back in. Down. Deadlift. Pickup. Bring it up. Two squats. Nice hip hinge. Deadlift. Set it down. Push back. Pull in. Don't lose your towel. Pick it up. Two squats. Nice Hip hinge. Set it down. Plant the hands. Push back. Pull in. You can always step it. You decide. Down, up, down, up. Hinge it. Set it down. Push back. Pull in. Come on, you're almost there. Finish it. You go. Five, four, three, two and one. One dumbbell. Okay, slider on the left. Her right toes. Right toes. Dumbbell at the chest. It is a narrow lunge. Narrow lunge. Push back, pull in. Stand tall. So think of it as a stagger stance. We go in three, two. Let's go. Drop, Push, pull, drive. Narrow lunge. Push that towel. Pull it in. Nice. How low can you get in that front left leg? Yes. The weight is in that front left heel. Driving through that heel to stand me tall. Nice. Time under tension. Right here, guys. How low can you hold it in that left leg? Push, pull up. You got it. One rep at a time. Right Here, right here. Drop, push, pull again. You're driving four force into that towel with that right toe. Come on, stand tall. Think about making a fist with that front butt cheek for 5, 4, 3, 2, and 1. Set your dumbbell down. Just grab your towel. You're gonna keep left leg forward, right leg back in. Lunge, okay? It is that jack that we did in the warm up with a lunge pass at the bottom, jack at the top. Pass, jack, pass, jack. We go in three, two. Let's go. Let's go. Half at the bottom. Jack, lunge, jack. Lunge, jack. You pick your tempo, mentor. Raise your heart rate. Guys, body weight. Super setting. Working the same muscle group. We just worked lunges. Now you go body weight. So you did it weighted. Now it's body weight. Adding the arms bigger the arms higher the heart rate right here. Low impact cardio training. You've got this. Inhale down past at the bottom. Come on, give me that full lunge each time. Think about dropping that back right knee towards the ground. You got it. Let's go. 10 seconds. Come on. Down, up, down. Chest up. Eyes up. Come on, puddle. Five, four, three, two, one. Whoo. Sacred deadlift. No towel. Left leg stays forward. Dumbbell. Right hand, right toe, pop. Put them together. Open it up. Tap the toe right there. That's my sacred stance. Ready? Hip hinge. We go in 3, 2. Let's go. Initiate with a hip hinge. Nice. I'm working this left glute, this left hammy. Okay? Dumbbell stays nice and tight to my body. Crushing an orange right here in my right armpit to keep that dumbbell nice and tight. Okay? Shoulder pulled down towards the hips. Activates the lats. You got it. Drive through that front heel of that left leg to stand you tall. Soft bend in that front knee. Drive and stand. Figured out just driving through the heel to stand straigh. Nice stagger. Deadlift right here. We're gonna go from this staggered deadlift into a body weight single leg deadlift with a whole heck of a lot of core engagement. Stay in it. See how we're super setting these exercises? You got it. Go for three, two, and dumbbells down. Do one with the dumbbell, one with the body weight. Now you're going single leg. It's balance. It's harder standing on the left leg. Right leg's gonna float behind me. I can always tap it. I'm gonna drop the towel to my right, drop it in front of me and my left drop to the right in three, two. Let's go. Drop Right hinge and pick up. It's a hip hinge. Find that tap, drop it in front of me. Reach. Nice. Always picking up with the right hand. Drop to the left. Oh, I did too far. The farther you drop that towel away from your body, the harder it's gonna be. Right? What is our core designed to do, Rachel? Stabilize your trunk as your limbs move away from your body. Oh, man, she must have done done some NML workouts. She's done some NML workouts. I've been listening to you for a long time, Lindsay. She's got it. Down, guys. Come on. Three point towel pickup right here. You got 10 seconds left. Find that focal point on the floor. Find that balance, shooting that right leg straight behind you for three, two, and one. You feel that glute fire up? Oh, my God. Everything in that leg. Like my foot, my calf, my hamstring. Same exercise as other sides, starting with that narrow lunge. Towel on the right or left foot. Okay, I'm gonna hold my dumbbell right here. Narrow stance lunge and slide in three, two. Let's go. Narrow stance lunge, push back, pull in, stand up. This time I'm driving through that right standing heel right here. Again, you're thinking about making a fist with that right butt cheek to stand you up. Drop low, hold low, push, pull. Nice. Woo. Nice little growing and hip stretch right there too. Awesome. Glutes are fired up because they gotta hold that 90, 90 bend at the bottom and that right standing leg. Let's go. Come on. Really think about driving through that heel. You're super setting with those jacks. That's what's coming. Good news. You get to drop the weight. 10 seconds here. Body weight, lunge jacks. That's where we go. Nice work. Nice work. Come on. 5, 4, 3, 2. Stand tall to finish it. Drop that weight. Nice. Right here we keep right leg forward, left leg back. Find that split lunge. Pass at the bottom, jack at the top. Towel right here in my left hand. Drop to your lunge and pass it in three, two. Let's go. Let's go. Pass jack. Pass jack. Pass jack. Dropping that back. Left knee to the ground. Come on. Low impact cardio. This is your chance to raise your heart rate. Let's go. Come on. You got it. Nice work. Right here, right here. Still driving through that front right heel. Come on. Nice work, team. Let's go. 20 seconds. Push your pace, push your tempo, push your effort. Come on. Two exercises left. You got deadlift. That's all that's left in circuit one. Two. Finish strong. Let's go for five, four, Three, two. You're out. Whoa. Towels down. Dumbbells up. Dumbbell, left hand, right foot forward. Line them up, open to an L. Plant the toe. Nice sacred stance. Hips go back in. 3, 2. Let's go. Initiate with that hip hinge. Drive to the right heel. Tell you What, Rachel, that 15 seconds, it's quick, it goes fast. But, you know, 20 seconds is gonna feel so good the next round. Now, that extra five seconds of rest. But we drop work time to 40 seconds. So you gotta make up that five seconds somewhere with your intensity. We're going into upper body next, guys. Finish off the legs right here. Initiate with the hip hinge. Drive through that right heel to stand you tall. Nice range of motion. Is going to look a little different for everyone here. Really want you to keep that dumbbell tight to your body. Squeeze that armpit. Crush that orange in your armpit. It's a goofy visual, but it works. Come on. Five seconds right here. Finish you go. Three, two. Dumbbells down. You're gonna stand on that right leg. Left leg is going to float behind you if you can. Always picking up your towel with your left hand. Drop left, drop, front drop right. 3 point towel pickup in 3, drop left. In 2 and 1, drop left. Pick it up. Drop it in front of you. You're going to notice one side's easier than the other. Totally normal. Farther you drop that towel away from your body, harder it's going to be right. You got it. Find that focal point. Initiate with the hip hinge. Soft bend in that standing leg, trying to keep your headlights, your hips square to the ground the entire time. Core and legs right here. Hamstrings, glutes, hips, and core. Whoo. Hello, balance. Hello, posture. You get it all in today's workout. 10 seconds. What do we say, Rachel? We build core into every workout. Every single workout. Three, two, and break. Nice work, guys. Water break. Circuit one is in the books. Lower body knocked it out. We're moving on to circuit two. All about the upper body. All right, you drop time. Work time goes to 40 seconds. Rest time goes to 20 seconds. Work time drops by five seconds. Okay, upper body time. You ready? Take that towel. We're gonna knock it out right away with a tough move, Bear crawl slide. If you've done some of our cardio and core workouts, you might have done this nibble. I love it. I'm gonna find a bear crawl position, okay? It's like a quadruped tabletop position, but my knees are hovering 1 inch off the mat. I'm gonna push that dumbbell up. I'm gonna walk to it. I'm gonna single arm row. I'm gonna push it back. We're gonna single arm row. Doesn't matter which side you do. We'll do the other side next time. We got our left arm starting left arm starting on the row. You're gonna push it, walk it, row it. It's 40 seconds, okay? If you need to, you drop your knees to the ground for the row portion. Yes. Drop your knees to the ground. So we'll start back. We're gonna push forward, set it up. You got. You got five seconds of rest left. I'm not gonna cheat you. Tuck those toes under. Hover those knees. 40 seconds of work starts in three, two. Let's go. Slide that dumbbell up. Walk to it. Give me that single arm row. Now you're gonna slide it right back. You're gonna walk back. You decide how big your slide is with the space that you got. It's one side, one walk, walk, one row. It's 40 seconds of work. I'm trying to keep those knees as close to the ground as possible, not over rowing. No need to open or rotate that shoulder. Shoulders stay square to the ground the entire time. Keep those knees as close to the ground. It gets harder, right? Gets hard to keep those knees close to the ground. Come on. Ten seconds, team. You only got to do each side once. Yes, you do, and you're in the final. 5, 4, 3, 2, and 1. Whoo. Holy bananas. Gets me every time. On your back side. We're gonna go. Keep that dumbbell in the left hand because we just worked the left hand glider on the right heel. Right heel, left hand, single leg glute bridge. Kick out on the right leg. Left arm gives me a single arm chest press. We go in three, two. Let's go. So kick out of the I press up, pull and drop. Kick and pull. It's like a single leg glute bridge with a chest press. Okay. The harder I push my heel into the ground, the more hamstring engagement I'm gonna get on that right glute. You get to decide your pace. You get to decide your tempo. However heavy you want to go, it's up to you. Single arm press, single arm slide. Come on. You got it. Yes, you can. Chest and legs right here. If you have trouble feeling glute bridges in your glutes, slide that heel closer to your butt for three, two, one. You're done. Gonna do the pregnant roll off the ground right there. All right, we're going bear crawl. Slide other direction. So I'm gonna put my right hand on that dumbbell. Okay, bear crawl. I'm gonna slide that dumbbell up. I'm gonna row on the right side, slide it back. We're facing this way, so you guys can always see us. Good news. We go in three. Find that bear crawl. Hover those knees. Two, one. Push that dumbbell up. Walk to it. Row it. Nice. Slide it back. Walk back. Row it. One. Slide one row. Hello, core. Hello, shoulders. Hello, back. Hello, quads. Do you feel it all, Rachel? All of them. She feels. Come on, you got this. Like I said, you only got to do each side once. This is it. You decide how big that slide is based on the space you got, the movement you got. Come on, keep challenging yourself. Stay in it, team. Stay in it. You're in the final. 5, 4, 3, 2, and 1. Nice work. I want. I can always watch the clock on a little closer. Switch it out. Dumbbell goes into the right hand. Glider goes on the the left heel. Okay. Single leg glute bridge slide. Single arm, chest press. Switching arms. So I'm pushing on my left arm, right heel sliding. Get those heels nice and close to the booty. Lift the hips. We go in three, two. Let's go. So kick out, push, and in. Push. And in again. You decide how hard this is by how heavy of dumbbells you pick up and by how hard you push your heel into the ground on that slide. Hamstring, loosen chest. Big. Exhale, exhale, push. Inhale lower with control. Exhale, push. Trying to keep those hips square. Don't let that left hip drop. You got it. Push. Nice work, team. Come on. Yes, you can. You got it. Go for five, four, three, two, and one. Another pregnancy roll. That's how we get up safely without worsening my existing diastasis recti. All right, guys, we're moving on to push ups. I know you thought that was your chest exercise. Now you got push ups. You're gonna hit chest and triceps. Let's start. Towel on the right hand. I'm gonna do it for my knees. I'm gonna go wide and then narrow, staying on the right. We go in three, two. Let's go. Slide wide, push up. Slide narrow, push up. Okay, on that wide push up. Elbows are still falling back. If you're looking at my body from a bird's eye view, it looks like a capital letter A, not a C. When I pull narrow, those elbows are grazing the rib cage. You Got a strict military push up, so we're hitting chest, shoulders and triceps right here. Upper body push muscles. They're all working together. Come on. You only got to do it once on the right side, once on the left side. Keep those toes connected to the ground. If you're on your knees like me, you can always take your push ups up to an incline. At a chair, a countertop. You go for three, two, and one. Nice work. Okay, we're gonna put that towel back on our feet. We're gonna go back to slider burpees because you love them. You're gonna give me one. Slider burpee. Take the dumbbell, put it in your right hand. Two standing push press, dip drive. Dip, drive. Take it ground to the ground. Slider burpee. We'll start with the two. Push, press. Yes. We go in three, two. Let's go. Two inch dip press, overhead push. Nice. Take it down to the ground. One slider burpee. Stand up. Dip drive. Dip drive. You got shoulders, you got core. It's all turned on right here. Come on. Little help from the legs there. If you're using a heavier weight, if you're using lighter, you could always give me a strict press. Low impact strength and cardio. Right here, team. Let's go. Knock it out. Push. Push. Come on. You got five, four, three, two, and one. Whoo. Nice work. Lateral lunge. Let's keep the dumbbell in our right hand. Go ahead. Put the towel on your left toe. Okay, Think of it as a single leg squat. For my right leg. Kick out, pull in, bicep curl. Right there. I'm gonna drop my weight. Nice work. One bicep curl. We go in three, two. Let's go. Single leg squat on that right leg. Stand up. Single arm bicep curl. Drop it. Nice. Awesome job. Again. You decide how hard that inner thigh is going to work by how hard you push your toe into that towel. My heart rate gets so much higher with this baby on board. You gotta drop those weights when I'm teaching class. You do your best, right? You can always slow down the movements and try and go a little heavier. Or you could always grab an extra dumbbell. If I got eight pounds, I'm just doubling it up right there. You decide. Come on. Nice. Rib cage to thigh. Kick it out, pull it in, Curl it for 5, 4, 3, 2, and 1. Wide, narrow push ups. Repeat those couple moves. Okay? Come on, guys. So you're almost at one minute water break. You got to earn it. Put the towel on your Left hand wide, push up, narrow, push up. You go there in five. Set it up. Shoulders down and back. We go in three, two. Let's go. Slide wide, slide narrow. Elbows, grades the rib cage. Slide wide. Nice. Slide narrow. Come on. Again. Making that A at the top when I'm wide. And then it's elbows. Grade the rib cage. That was like. I don't know what I just said. Elbows, graze the rib cage. It's like an H. I don't know, a capital H. Right. Your body's the cross line. Elbows fall straight back. Come on, you got it. You got it. Push ups are never easy. Shoulders, chest, triceps. Let's go. Making strong bodies right here. Come on. 10 seconds, team. Yes, you can. Don't quit. Not yet, not now. You got four, three, two and one. Nice work, guys. All right, ready for the slider burpees. Stretch out that towel. Dumbbell goes in the left hand. Slider burpee, two shoulder presses on the left. I use the 20. I gotta keep it even. You got it. Here we go. Two, push press. One. Slider burpee, two, push press in three, two. Let's go. Dip drive. Dip drive. Take it down. Slider burpee, push back, pull in. Come on. This is your low impact cardio. Dip drive. You got it. Finding creative ways to raise that heart rate in strength training without jumping. It's right here. That towel is going to increase core engagement. There it is. And get ready. Circuit three. We really amp things up a notch with cardio and core. You got it. You got it. Come on. Just keep moving. One rep at a time. What would it look like if I said 10 seconds? Here, team. 10 seconds. Let's go. Finish it. 5, 4, 3, 2 and 1. You're out. Nice work. I'm gonna go down. Single arm curl right here on that left arm, okay? Slide it out on the right toe. Slider on the right, dumbbell on the left. Single leg squat on that left leg. Lateral lunge, single arm, bicep curl in three, two. Let's go. Nice work right there. And curl it up. Think about bringing rib cage to thigh. Dumbbells falling inside my leg to help push my knee out towards my outer three toes. Again. You decide how hard this adductor inner thigh is gonna work by how hard you push those toes into that towel. Come on. One rep at a time, guys. Right here. Closing out. Circuit two. We are working for that one minute water break. And it comes in 10 seconds. Yes, you can. You got this. Come on. Finish. Circuit two right here. Five Four, three, two, and curl it up. Set the dumbbells down. Grab yourself some water. You guys, you are two circuits down. One more to go, one more to hydrate. Rachel, you ready? Circuit number three. Knock it out, guys. Cardio and core. And it is dirty. 30s. That means your work time is only 30 seconds. Your rest time is 30 seconds. You got 30 seconds to let the heart rate come down. So during that 30 seconds of work, you better push it up. Right. First exercise, you are going to use a dumbbell. Then it's mostly body weight and towel, guys. And take that dumbbell. You're going to front rack it right here at your chest, horizontally. I'm going to do one squat, one press and rotate so hips and toes follow each other. So hips follow toes. Toes are going to pivot this way. Dumbbell presses out. This is cardio and core. Drop it. Push it. Okay. One squat. We're always pushing, right? You'll do left on another move. You ready? Let's go. 30 30s. Let's finish this 40 minute workout, guys. 10 minutes of work, less three minutes of stretching and you're out. Say, yes, I can. Yes, I can. Okay, I'll say, yes, I can. Okay, one squat, one pivot. Press right in. Three, two. Let's go. Come on. It's only 30 seconds. Push toes forward, toes to the right. Toes forward, toes to the right. Nice. Push that dumbbell away from your body with some force. Inhale down. Exhale. Come on. Inhale, Exhale. Every time you exhale is an opportunity to work that core. Let's go. Push it. 30 seconds. That's it. Finish strong right here. Go for 10. Come on, come on. You got five, four, three, two and one. Whoa. 30 seconds to rest. All right, you are gonna take that dumbbell and set it on a towel, okay? Set it on a towel. You're gonna slide it, okay? You're gonna slide that dumbbell across your body. You're gonna start in a bear crawl. Starting a bear crawl, you're gonna walk your hands to a high plank. So, starting bear crawl, knees hover. Walk up to high plank with my hands, walk back to bear, slide the dumbbell across. Start with the dumbbell on your right. We slide box elder bug right next to me. What is this? Excuse me, buddy. Three, two. Let's go. Hover the knees. Hold here. Walk the hands out to high plank, walk back in, find that dumbbell, slide it, walk out to high plank, walk back in, slide it. Keeping those knees close to the ground. On that bear crawl, walk back in with the hands Come on. You got it. Halfway, guys. It's only 30 seconds per move. Walk it back in. Slide it. You only got to do this move once. Let's go. Make it count. Walk it in for 5, 4, 3, 2, and 1. Nice work. Rest for 30. Dumbbell squat, rotate, pivot, press. That first move move we did, push and left this time. Grab your dumbbell toes and hips. They shoot left as you shoot that dumbbell away from your body. This 30 seconds rest is nice, right? It's good stuff. Feels good. Let that heart come down. That means during this 30 seconds of work, you are going to push your pace, push your tempo. Yes. Set it up. We go in three, two. Let's roll. Squat, pivot, push, Inhale, down, exhale. Shoot that dumbbell out. You got to shoot that dumbbell. Come on. Cardio and core right here. It's called distal core. Pushing the dumbbell away from your body. It's like you do every day when you hold that baby out. Put those dishes away. Come on. Come on. Moving in that transverse plane. Pivots and twists. Good for the knees. Ten seconds. You got it. All right, here. Go. Five, four, three, two and one. Whoo. Awesome job. Dumbbells down body weight and towel from here on out. Yes. Put the towel on the right toe. Five second plank hold. Can always take your plank up to an incline. Place those hands on a chair bench. Five, wide knee pull. So I'm going to hold plank for five seconds. Let me go. Five, four, three, four, five. Five second plank hold. Five, five knee pulls just on the right. Trying to make knee to elbow connection on the right. Ready? We go in three, two. Let's roll. Hold for five, four, three. Pull in two and one. Pull for five, four, three, two, one. Hold for five, four, three, two and pull. Pull for five, four, three, two, one. Hold for five, four, three, two. Finish it. Pull for five. This is it. Four, three, two, one. Nice work, team. Towel slams on. NML favorite move. Yes. NML favorite move, Rachel. One of your favorites. It is. It's one of my all time favorites. Just feels so good. Feel so good. Get that aggression out. You're gonna grab your towel, you're gonna ball it up. You are going to give me a big reach, overhead option to pop to the toes. Slam that towel on the ground. Aggressively. Grab it, Pick it right back up. Big overhead extension. Core turned on. Raise that heart rate. We go in three, two. Get that aggression out. Let's go. Slam it. Slam it. Can you give me that calf raise each time? Add that power. Add that intensity. Heels pop off the ground. You got 30 seconds to push your pace, raise your heart rate. Slam that towel down. Let's go. Come on. Big push right here. Go. 10. Come on. 10 seconds. Finish it. Final five. Four, three, two, one. Yeah. Holy bananas. We love a good towel slam. Five second plank. Hold five. Knee drives the left. Put that towel on the left toe. Let the heart rate come down. We're gonna set up. Plank. Planks are always harder when your heart rate's high. 100%. 10 seconds. 10 seconds, you're gonna find that plank. Engage that core. Starting at the five second plank. Hold in five, set it up. We go. 3, 2, hold. Plank for five. 4, 3, 4, 2, 1. Pull for five. 4, 3, 2, 1. Hold for five, four, three, two, one. Pull for five. Four, three, two, one. Hold for five, four, 3, 2, 1. Pull for 5. 4, 3, 2, one. And you're done. Woo. Nice work, team. Time. Towel slams again. This time we add a lateral push so you can stick with the same standard towel slam or you can get in a loaded squat position and add a lateral push. So I go overhead. Slam, slam, slam. Okay, so you're pushing side to side, using these outer glutes to push me side to side as I slam that towel down to the ground. We go in 10 seconds. We're gonna push less. Find that nice loaded squat. Come on, guys. 30 seconds. Move. Seven of ten. You go in three. Push left. In two and one. Push, slam, push, slam, push, slam, push. Come on, come on. Get that towel overhead. Each time. Push, push. Use those legs. Stay loaded, stay low. Push, push. Yes, you can. Let's go, let's go, come on. 10 seconds here. Finish it. Go. 5, 4, 3, 2, 1. Hits me every time. Hands on knees. Three moves, guys. Three moves and they're stinking hard. Okay? It's like bird dog on steroids. That's what you're gonna do. Bird dog on steroids. Okay, cowl, left hand. I'm gonna find a bear crawl. I'm not there yet. Hover your knees off the ground. Follow Rachel. If you want to keep your knees on the ground, find bear palm. Three, two. Hover. Hold here. Shoot that left leg back, reach that right hand up or, sorry, opposite hand, opposite arm. Slide out, pull in, slide out, pull in. It's like a single leg bear crawl. Woo. Bird dog on stair, right? Hello. This is hard. 10 seconds. Yes, you can. Good. To challenge yourself, push yourself for 5, 4, 3, 2 and 1. Way to go, Lindsay. So hard. You're the rock star, Lindsay. Like you're crushing this all right, you guys, grab your towel. Spread it out. Last time you got to do burpees. Today you're gonna hold a squat and you're gonna pulse. Hold your spot and pulse it. Spread that towel out. Hold your squat. Get nice and low. Every time I drop this towel on the ground, eyes on me, you do a burpee, you slide back, you slide in. Yes. Every time this towel hits the floor, you do a burpee. Find that squat in 3, 2. Get low and pulse. Pulse. Push those knees up. Come on. Pulse it here. How low can you sit those hips back. Hold here. When I drop this towel, you do a burpee. Yes. Yes. We go there. Come on. Three, two. Burpee. Let's go. Burpee. Come on up. Right here. Eyes up, chest up. You got to be looking at me. Eyes up, chest up. Burpee. Come on. It's only 30 seconds. Pulse. Burpee. Let's go. Right back up. Another one. Burpee. Come on. Hold that pulse for 5, 4, 3, 2, and 1. You're out. Elevated. Bird dog. Other direction. And we are out of here. We're stretching team. Yes. Okay, Right hand on the towel. Left leg is going to shoot back. Okay, what's this? Like my right leg? Right leg is going to hover off the ground. Slider, elevated. Burpee, steroid, bird dog, whatever you want to call this crazy move. It's hard, but we're going to finish strong, guys. Okay? Five seconds. Catch your breath. We go in three. Tuck those toes under. Hover those knees. Two. Let's go. Shoot that leg back out. In, out, in. Push, pull. Come on. Finish strong. It's only 30 seconds. You can do anything for 30 seconds. Yes, you can. Let's go. Come on. Talk to myself. Get real hard here. Yes, you can. Yes, you can. We're gonna get through it. Yes. 10. Finish right here. 5, 4, 3, 2, and 1. Holy banana. They brought me to my nice work rates. Let's stretch. Keep your towel. We're gonna go right to our backside. We're gonna go right to our back side. Okay, Lay it down on your back. Find that towel. We're gonna stretch it out with your towel. I'm gonna take that towel, loop it around one foot. Doesn't matter which one. You'll do the other one next time. Hamstring stretch. Foot is flex. Just gently pulling that towel towards my face. Trying to get my toes to nose. Toes to nose right there. Nice hamstring stretch right there. Stretch it out. We had those single leg deadlifts. We had the staggered squats, lunges. Who now grab that towel with the same hand, same leg. Open it up. Let those toes fall open right there. Driving up towards my ear. Nice. Keeping that leg parallel, hitting that inner thigh. Thigh. All those lateral lunges with that towel. Nice adductor release right there. Awesome job. So proud of you guys. Bring it back to center and now take it to the opposing hand and come across the body. If that feels comfortable for you. Not so comfortable for me with this belly. I'm gonna go back to hamstring stretch. Awesome job, you guys. So stinking proud of you. This workout was tough and you absolutely crushed it. Low impact strength and cardio. Nice work. Switch it out. Ultimately, you decide how hard these workouts are, right? How heavy is that weight? Shoot it up, toes to nose, right here. If you've been using the same weights for a year, it's time to move up, my friend. Time to go heavy. Those are my favorite comments we get to see from you guys. I increased my weight today, Finished the whole thing with £15. I've been using £10. Feel so much stronger. Open it up. Pull those toes up towards that ear. Nice. Love seeing you guys get strong, make progress. We are all about setting progressive goals over here at nourishment. Love making yourself get those push ups on your toes. Increase the weights. Better squat form, take it up and over or go back to straight leg. I'm gonna go straight leg. Nice work, you guys. This is an awesome workout. Low impact, friendly. Nice workout for me right here as I move into my second trimester. Get that heart rate high for sure. Awesome job. Bring it down. Let's go ahead. Roll yourself up to a seated position. We'll go legs out. Take that towel. We're going to go one more hamstring stretch and then we're going to go arms big inhale. Reach up. As you exhale, think about pushing your hips back towards that wall behind you. Holding that towel overhead. Back extensors engage. Flex your toes towards your face. Hold it here for 3, 2, 1. Now you can see if you can get that towel around those toes. Take a nice hamstring stretch here. Let it all hang heavy. Stretching through the back of the legs, releasing the tension in the low back. Awesome job. Nice work. Bring it up. Come to a comfortable seated position, whatever that looks like for you. I'm gonna go right here. I'm gonna take the towel, place it behind my back. I'm gonna show you from the side. I'll show you from the back so you can see and Then I'm just gonna grab it here if I can. How do I do that? There you go. Rachel, how did you do that? There we go. Just like that. And then shorten the grip. And right there, you're gonna pull down for the tricep. Nice. And then reverse it. Pull up for the opening of the shoulder and the chest. Little toggle. Pull down for the tricep. Pull up for the shoulder and the chest on the other side. Like this nice little stretch, right? Always fun to mix up your stretching routines. Always trying to bring you guys new mobility moves. Pull down. Pull up. One last time. Hold it here for 3, 2, 1. Get yourself out of the pretzel and then get yourself into it the other way. How did we do this, Rachel? How did we do this? There we go. Oh, there you go. That works better. There you go. Shorten the grip. Get a nice tension on it. Pull down for the tricep. Oh, no, I got my ponytail too. Oh, that little hair in there. Hair in there. Pull up to open this chest or this shoulder and this chest muscle. Nice. Pull up. Nice. I love that little stretch I get on the pull up. Yeah. Opens that shoulder in a new way. Feels so good. So good. So good. Nice. Pull down. Awesome job, you guys. Again, so proud of you. You can always find more of our full body workouts. We got anywhere from 10 minutes to 45, 5, 50 minutes. Some of you like the longer workouts. This one's for you. If you like the shorter 20 minutes, we got those two. Awesome job. One more time. Pull down and pull up. And you can find all of our workouts. Lower body, upper body, full body, 40 minutes, 10 minutes, 15 minutes, whatever you want. We got it all@nourishmovelove.com if you like this workout, drop a subscribe to our YouTube channel. Follow along. We got pregnancy friendly workouts. We got pregnancy workout plans or advanced or beginner workout plans, too. Again, nourishmooblove.com thanks for sweating with us, and we'll look forward to seeing you guys again really soon.