40-Minute LOW IMPACT Strength + Cardio (Full Body, No Jumping) || Dumbbells + Towel/Sliders

All right, we are live on YouTube now. Good morning, you guys. Happy Thursday. So excited to be here. I'm Lindsey Bomgren with NourishMove Love, joined by the amazing low impact leader, Rachel. Right. But today's workout is actually entirely low impact. Rachel's still going to offer some modifications, but we are going to jump into a 40 minute low impact strength and cardio workout. Okay. So if you've done some of our workouts, this is the format where it is strength on the front end, cardio on the back end. It's actually cardio and core on the back end. So we are going to do 4020 sets of strength. We got three circuits of strength on the front end, and then we're jumping into cardio and core. All you need is dumbbells and the option to add a towel or sliders or gliders. Okay. If you're working out on carpet, you can use paper plates or you can just step back. You can do everything we're going to do without the towel or slider. We're just adding it because it's going to increase the intensity of a low impact workout and it makes it just a lot of fun and a lot harder, actually. A lot harder. So. So that's what we're going to do today, you guys. It's going to be super fun. Let's just check in really quick here, make sure that we are, like, somewhat stable. There we go on YouTube. Good morning, you guys. So excited to have you here. Paige and Natalie and Tiffany and Joelle and Melissa, you guys are. Oh, yeah, Rocking the shorts. We're bringing back the bikers. This is my second workout ever. Rocking bikers. It's like 90 degrees in Minnesota, so we are rocking the shorts today. And this amazing shirt that someone gifted me, it says NML on the front and holy bananas on the back because this is going to be a holy bananas workout. So thank you, Jenny, for this awesome shirt. I know you guys say it. We are going to have to, at some point get NML merch. It's going to happen at some point. Okay, I'm going to just turn this a hair, so Rachel's in here. Okay, guys, we don't have music, so crank up your own jams if you want to. It's going to be a lot of fun. All right, we're going to get ourselves started with a good bodyweight. Warm up. Make sure you got your dumbbells and a towel near you. If you want it, you can have it and add it. Let's get jumped in so we don't go over time, you know? Over time. Never over time. Never over time. Okay, go. Big inhale. Reach up nice and tall. Exhale. Give me a baby back bend. Just pull those elbows down towards your hips. Nice. Reach up nice and tall. Right wrist grabs left. Up and over side body stretch to the right. Open up those side obliques. Side body, back to center. Can you give me a calf raise? Roll up to the toes. Roll back to the heels. Up and over other side. Big side body stretch back to center. Another calf raise. Up to the toes. Roll back to the heels. Go ahead. Just flap your wings right here. Flap the arms. Now take it to a hinge over position. Push those hips back towards that wall behind you. Keep flapping. Stand up tall again. One more time. Add that hip hinge. Push those hips back. Soft bend in the knees. Nice work. Stand it up. We're gonna go right down into squats. Feet are hip width distance apart. Just squat it out. Nice. You guys know this. I say this, I think in every workout, this is your base move. You can come back to these air squats at any point in time today, okay? With a dumbbell or without them. You can do everything we're going to do today. Body weight. Or crank up the intensity and the strength by adding those dumbbells. Nice. We are here today because we are amped up about our new split strong challenge that is going live on Monday. You guys, we dropped the full plan on Tuesday. You can access it, but the workouts don't go live till Monday. Nice. Right here for four. Awesome. Three. Awesome two and one. Let's just go. Actually, we're going long pack. So we're going to tap it. Tap it. 8, 7, 6, 1, 5, 4, 3, 2, 1. Keeping it low impact for you guys. Take it nice and wide. We're going to hit it side to side. Toes face me or slightly up. Tap side to side. Hit those inner thighs. We're really going to work inner thighs today. Adding that towel right when we add the band, we hit those outer gluteus medius. When we add the towel, we really activate the inner thighs. Really great muscle for stabilizing our pelvic floor. And your knees so your knees don't cave in on squats and lunges. Go for three, two, and one. Give me a nice wide leg forward fold. It should feel really good. Walk those feet underneath your hip from here. Step back. Find a high plank. Option to drop to the knees. Option to stay on the toes. Shoulders are stacked over the wrist. Core Is tight. Pull up on your kneecaps. Push back on your heels. Hold it here. Nice slow knee drive. Pull in and in. Pull those knees towards your chest. Pull. 8. 7. 8. 6. You got it. 5. 4. 3. 2. 1. Step your right foot between your hands. Lunge and push the hips high. Drop the back knee. Lift the hips. Drop the back knee. Lift the hips. Stretching through that front hamstring. Warming up those legs. Nice. Right here. Go. 3. You got it. 2. Nice work. Last one. Step back. Find that high plank. Shoulder tap. Opposite hand. Opposite shoulder tap right here. Eight. Seven. Six. Going into push ups. You got three of them in four. Three. Two, three. Push ups. Knees or toes, take it down. Up. Inhale. Big exhale. Push left. 1. Nice work. Step that left foot between those hands. Take it down and lift. Drop that back knee. Push those hips high. Stretch that hamstring. Nice work. Right here. It's gonna get nice and warm in here. I already feel it. You got three. You got two. You got one more. Step it back down, dog. Stretch it out. Pedal the feet. Press the chest towards the thighs. That should feel good. Walk the hands back to meet the feet. Stand up tall. Back to squats. This time add a catch. Raise, squat, push, squat. Push to the toes. Push to the toes. There you go. Add some energy. There it is. Nice. Up, down, go. Eight. Seven. You got it. Six. Day with it. Five, Four. Three. Two and one. You warm, Rachel? Yeah. I'm sweating already. Grab your water. We're going to jump into our strength circuits. You have three strength circuits. 40 seconds of work, 20 seconds of rest. Three exercises per circuit. Upper body, lower body combo move where we put the upper and the lower together. Ok, first circuit, chest, tricep, hamstrings and glutes. Find that towel if you want it. We're going to go on the hands. We're knocking out push ups right away while you are still fresh and ready to roll, baby. Okay, push ups. Take a slider. Let's go. Right hand towel or slider on your right hand. You are going to slide wide, push up, slide narrow, push up. So you're giving me a wide and a narrow push up. It's 40 seconds. Rachel's got the same thing. She's just dropping to the knees. Okay, dropping to the knees. Same thing. Of course. Push ups. Planks. Add an incline. Okay, add an incline. If you need to put those hands on a chair or a step, it's 40 seconds of work, 20 seconds of rest. Push ups right away. Get them done, get them over with. Here we go. Your 40 seconds. Start in three. In two and one. So slide out wide. Pushup. Slide in. Narrow push up on that wide pushup. Those elbows are still falling back toward the body. I'm looking at you from the top. You're making an A, not a T. Nice. That little slide creates a little bit core engagement, that instability, as well as hello. Every time we add that slide, so much tension works the muscles in a different way. Come on. Makes it a little bit harder. Yes, it does. Let's go, let's go. Come on. You got it. 10 seconds of push ups. Finish right here. Let's go. Final five, four, three, two, and one. Nice work. I'm just gonna start, right? Way to start. Right foot goes on the towel. Grab the dumbbells you want to use. I'm go heavy. 20 pounds. Stagger, deadlift, reverse lunge. Left foot forward. Right toe popped with the glider. Give me a deadlift. Hip, back, slide back into lunge, Hips down. Okay, Start with that deadlift. Stop finding that front right leg. Three, two. Let's go. Stagger, deadlift, reverse lunge. So that towel slides back again. You don't have to use a towel. Good option is step back. Okay, we're working the hamstrings, glutes and quads right here. Hamstrings, glutes on that front left leg. Quads, shoulders are down. Back dumbbells are tight to the body right here. Think hips back. Nice. Hips down. There you go. Hips back. Hips down. Awesome job. 10 seconds here. Hitting that front leg. We're gonna switch legs the second time through. You got it. Go. 5, 4, 3, 2, and 1. We're going down to the ground. You're gonna find a glute bridge. Option A, okay. Focus just on the glutes. Option B, add a chest press. Laying on my back. Gliders on that right heel. Option A, hold here. Kick out, pull in on the right. Kick out, pull in. Option B, add a chest press. You're there in three, two. Let's go. Let's go. Kick out and push. Down and in, out and push. Down and in. Press it, pull it. Press it, pull it. My hips stay lifted. Nice and high. Driving that right heel into the ground as I pull it in. Hamstrings, glutes, chest, hamstrings, glute and chest. You got it. Exhale, inhale. Nice work. A lot of muscles working right here. Come on. Strength on the front end, but my heart rate's still getting high. Push it. You got it. 5, 4, 3, 2. One more. Because you can. You're up, dumbbells down. That is circuit number one. And we're going to repeat it right back in. Towel glider gonna go on that left hand, right. Towel glider stays on the left side of the body this time. Left side of the body. Starting with that wide, narrow pushup. You're there in five. Here we go. Set it up. Three. Sweaty two. Let's go. Take it wide and narrow. Come on, come on. 40 seconds of work. Yes you can. You guys. These are the only pushups you have to do today, right? Holy bananas, it burns. I know, but you are so stinking strong. Knock out these push ups. So excited you guys are here today. Make it count. Nice work, you guys. Keep going, keep going. Come on, come on. Yes you can. What would it look like if I said 15 seconds? 15 seconds. Let's go. Finish it. 10. Come on, come on. Nice work, Rachel. Stay in it. Last 5, 4, 3, 2 and 1. That is tough stuff. Alright. Glider toe goes on that left toe. Right leg forward. Stagger, deadlift. Hips back. Reverse. Hips down. Grab those weights you want to use. Make it happen right here. One. Deadlift. One, lunge. You're there in three, two. Let's go, let's go. Deadlift and lunge. Nice work, nice work. Hips back, hips down. Nice. Chest goes parallel chest stays up. There you go. Deadlift and lunge. The muscles you're working. Deadlift, hamstring, glute, lunge, gluten quad. Focusing on that front right leg right here. Nice. Only doing each leg once. Make it count. You got it. Come on. 10 seconds. Here we go. Now we're down to the ground. That blue bridge option. Slide out option this time. Three, two. Finish it. I'm gonna go down. Fifteenth option this time you're gonna go tricep skull crushers instead of the chest press. This is our tricep and chest circuit. Switching it up. Glider on that left heel. Hips are high. Option. Add the triceps. You're there in three, two. Let's go, let's go. Kick out. Pull in. Bend, Extend. Bend. There you go. Down and up. Come on, come on. You can always just focus on one at a time. Rachel's just holding those weights stable overhead. Increasing core engagement. Focusing on the hamstrings, glutes and core. Right here. You got it. One rep at a time. Knock it out. You're closing out. Circuit one, right here. Make it count. Drive that heel into that glider. Let's go. Finish it. You're in the final. 5, 4, 3, 2. Give me one more. Because you can. You're Up. Nice work. Grab some water. You guys, use that towel to wipe yourself up. It's getting sweaty. That's circuit one. Circuit one is done. We are moving on. Nice work. Make. Not it. Make an A, not a T. You have to watch my Instagram push up tutorial. Make an A, not a T. From the bird's eye. A versus T. A versus T. Okay, moving on. Biceps, shoulders, glutes and thighs. First move. No glider, just your dumbbells. Hammer, curl, palms, face in. Hammer, curl, punch. Nice. Hammer, curl, punch. If you don't like the alternating, press out. Show it from the side. Okay? You can admit it. Farther you press harder it is. It can be a baby punch. It can be a big punch. You decide. Okay, from there we go into lateral lunges. You love them inner thighs. All right, 40 seconds on you ready? Hammer, curl, palms face in. Shoulders are down and back. Here we go. Three, two. Let's go. Both arms curl up. Right arm punches out. Take it down, up. Left arm punches out that tiny press out biceps and shoulders. The farther I push it out, the harder the move becomes. You decide. Soft bend in the knees, core turned on. Curl push. Right here. Come on. Strength. Catch that heart rate. Slow, steady. You decide how heavy you want to go today. Make it challenging. Come on. How do you know if it's challenging? The last two to three reps are tough to complete. That's right here, Right now. Come on, you're in the final. 5, 4, 3, 2. You're out. Nice work. All right, lateral lunge. Let's go ahead. Put that towel on your right leg option. Hold one dumbbell at your chest. Or two are going to frame right here. Slide out, pull in, slide out, pull in. Rachel will show you the one Dumb. Oh, you're going to go. No. Perfect. All right, I'm sliding out in three, two. Let's go. Think of it as a single leg squat on my left leg. That right leg slides out. Pull in. So I'm working the glute and the quad on the left leg. I'm working my inner thigh on that right leg. It's my adductor, right? Like I said. What does that adductor do for me? So that inner thigh helps. Strengthening. That keeps this knee right here strong and steady. Weaken our thigh, knee caves in. We don't want that. That's knee pain. Strong knee straight ahead. Come on. You got it. 10 seconds. Right here. It's that single leg squat, rib cage to thigh. Rib cage to thigh. You got it. 5, 4, 3, 2 and 1. Nice work. No glider we're gonna go sumo squat. Heels in, toes out, curl, press. We'll go hammer curl again. So squat, curl, punch, squat, curl, punch. Rachel's going to show you one dumbbell. I've got two. Shoulders down and back. You're on in three, two. Let's go. Single squat curl, press. Squat, curl, press. It's nice and wide. You can always alternate arms and go one at a time. Okay, Double it up or go one dumbbell with Rachel. As you stand tall, focus on pulling those inner thighs together nice and deep in that single squat right here. When I'm short on time, this is a great move. Working everything right here. Big move. It gets it done. Big move, that gets it done. 10 seconds. Let's go. Let's go. Strength training. That raises your heart rate. 5, 4, 3, 2, and 1. Set it down. Shake it out. Repeating it. Alternating, press out, hammer curl, all press out biceps and shoulders right here. Come on. 10 seconds. Catch your breath. Hammer, curl, punch out. Grab those weights. We go shoulders down and back. Three, two. Let's go. Curl punch. Right. Nice palms, face in. Get a little bit more of the long of the bicep. On the hammer curl versus the supine curl. Push it right here. Shoulders stay down and back. Elbows stay in line or slightly in front with my body. As soon as my elbows start to creep back here, puts unnecessary stress on the shoulders right there. Right in line or slightly in front. 10 seconds. They should feel heavy. They should feel heavy. Come on, go. Finish it right here. We're in it. Five, four, three, two, and one. Whoo. All right. Lighter on that left. Oh. Single leg squat on my right leg. Left leg slides out, right glute and quad, left inner thigh. One dumbbell, no dumbbell. Two dumbbells. You decide. Slide it out. You're there in three, two. Let's go. Come on. Push up. Stand tall. Nice. That strong knee. Think about a strong knee right there. You got it. Nice work, you guys. Slight hinge forward. Push the hips. Back, hip mobility. Strength right here. Lower body strength. Lower body mobility. That's why I love the lateral lunge. Come on, come on. Strength and mobility. When you can put them together, it's magic. It's magic. Let's go. Really dig that left toe into that glider, that slider. Pull that inner thigh in 10 seconds right here. You got it. Stay with me. Five, four, three, two. Let's go. One more. Because we can. Sliders are out of here. Sumo squat, curl, press. Sumo squat, curl, press. Gonna need an extra towel in here. Sumo squat. Heels in, toes Out. Nice and wide. Curl and press it. One dumbbell or alternate. Here we go. Finish it. Three, two. Let's go. Last time. Circuit two, close out. Circuit two, right here. Big, powerful strength training. You got it. You got it. Come on, come on. Stay in it. Big. Exhale, push. Inhale, exhale, curl, push. Nice work. Squeeze those glutes at the top. Keep that tailbone tucked under. Core protected. Rib cage pulled in. So much to think about in these big full body moves. Come on. Ten seconds. Yes, you can. Yes, you can. Right here. Five, four, three, two. You're out. Dumbbells down. Grab some water. Two circuits down. You guys, how we looking? Working hard already, right? Never late to join a workout. Jump in. Savvy? All right. You guys love the sliders. I know. It's that extra challenge. Nice. Love the outfit. I know. We're so grateful for the shirt. Holy bananas. We'll get some holy bananas in here. Trust me. Circuit three, back and leg burnout. Okay, we're going to start on the ground. Okay. Put the dumbbell in the right hand. Okay, 20. I'll go heavy. One row, one slide. I'm going to plank Rachel from her knees. I row, I push, I pull. One row, push, pull again. You can always take this to an incline. That push, pull, giving me that lateral flexion I don't typically get with dumbbells. All right, right here, core and back. You ready? One row, one, push, pull. 40 seconds. Starts in three, two. That nice, stable plank. Row it, push it and pull it. You guys, this is slow and methodical. One rep at a time, push it and pull it again. You're getting that back row. Elbow meets the rib cage. Lateral flexion, focusing on the lats here. Hello, core. You're going to feel this one. You can always take this up to an incline. Yes. Omit the push, pull. Focus on an incline. Single arm row. Give me a single arm bent over row. Lots of options for everybody. 10 seconds. Let's go. Oh, that core is fiery. It's spicy. Five, four, three, two. You're out. Nice work. Need another towel to wipe it off. Here we go. Low lunge runner. Oh, yeah. Holy bananas. Get ready for it. Right here. Take two dumbbells. Frame it up. Step your left foot between them. Right toe on your glider. How low can you get in this? Left standing leg, right leg. Back and in. Back and in you go in three, two. Let's go, let's go. Back and in. Rachel's going a little bit higher. No dumbbells. If you're using the dumbbells I'm not dipping in right here. No. I can even take my hands off you. Take them off. The challenge here. How low can you get in that left standing leg? Drop an inch. Get lower. Come on. It's gotta burn. It's gotta burn a little bit, right? That's what you're here for. Come on. Right here, those inner thigh pulls. Keep that knee nice and strong. Don't let it. Keep it. Come on, run it. What would it look like if. 10 more seconds. Yes, you can. Right here. You're so stinking strong. Get low and run. Final four. Three, two, one. You should run out, right? Shake that leg out. Holy bananas. Take the towel, nice and wide. Two squats, okay? Two rows. Looks like this. Squat, squat. Set it down, kick it back. Row, row, maybe. Rachel, step back. You're on in three, two. Let's go, let's go. Squat, squat. Now take the dumbbells to the ground. Kick back or step back. Row, row. Slide it for stepping. Squat, squat. Set it down. Kick it back. Row, row. That instability on that row. Come on. Your face, your temple. Squat, squat. Set it down, kick it back. 10 seconds. Big full body move again. Let's go. Finish it right here. 5, 4, 3, 2. You're out. Nice work. I'm grabbing another towel. Do you need one more towel? No, I'm good. Thank you. Sweating me some buckets. Okay. Okay. Back to the top plank row. Push. Dumbbell on left hand slider. Push out on the left, row on the left. Push out on the left. Hold that plank. You're on in three, two, go. Row on the left. Push it out. Pull it in. Row on the left. Push it out. Pull it in. One. Row, one. Push. One, Pull. Come on. This is your last strength circuit. Last time through strength right here. You got it. Yes, you can. You are so stinking strong. Hang in it. 10 seconds. Let's do it, team. Come on. Yes, you can. Say it. Finish it. 5, 4, 3, 2. You're out. Nice work. That is tough stuff. Frame it up. Frame it up. Left foot on the glider. Right foot between the dumbbells if you want them. Left foot on the glider, right foot here. How low can I get in that right standing leg? That's my challenge. Glide it. Run it. Burn it out. Three, two. Let's go. Let's go. Keep back and in. Back and in. Burn it out right here. Yes, you can. How low can you stay in that standing leg? That's your challenge. This sweat should be pouring off you right now. There we go. Come on. Come on. Get low. In that standing leg. This is your leg burnout round right here. Woo. Come on, come on. I know it burns. It's meant to. That's what you're here for. Come on, let's go. Finish it. You got 10, nine, eight. You got this. Seven. Stay with it. Six. Yet you can. Five, four, three, two and one. You're out. Shake it out, shake it out. I need a fresh towel. Too much sweat on that one. It's not sliding. Slide it back. Two squats. Slide it back two rows. Two squats. Slide it back 2 rows. Let's go. Finish off strength right here. Come on. You're on. Two squats in three, two. Let's go. Squat. Squat. Set the dumbbells down with control. Slide it back. Row, row. Pull it in. Two squats. Your pace, your tempo. Squat. Slide it back. Come on. Row, row. You can always step back again. You can find that incline. Let's go, let's go. Yes, you can. Let's go. Finish off strength right here. You're working for that water break. It comes in 10. Let's go, let's go. Finish it. Come on, come on. Five, four, three, two. You're out. Nice work. All right. That's my glider. That's my sweat pulling bananas. You ready to get spicy? That was your strength on the front end. Now we go cardio and core on the back end. It's gonna get spicy. Okay, one dumbbell if you want it for the first circuit. One dumbbell. One dumbbell and then your towel. Do everything with just your body weight, right? 2 moves, 20 seconds of work. 10 seconds of rest. 4 sets. 2 moves, 4 sets. It's only 20 seconds. It's fast, it's furious. It gets the job done. Okay, first move, Staggered wood chop. I'm going to take a dumbbell. Rachel, maybe you want to show this with your body weight like we did in the cardio move. Make a. Clasp your hands right here. Make a knuckle. Right foot forward, left foot slightly back. Left knee, right shoulder, left knee, right shoulder, left knee, right shoulder. Okay, it's 20 seconds, then you find your towel. You come down to a bear crawl. Rachel's going to a three point. I'm going to slide this back and forth on or off a towel. Don't even need a towel. Look at that. Okay, you ready? 2010, baby. 2010. Right foot forward, left toe popped. Chop to the left. Swing to the right. Left knee, right shoulder. You ready? Because we're there. Three, two. Let's go. Come on. Dumbbell or no dumbbell, right here. It's 20 seconds. It's 20 seconds. Come on, push it. Make it work. Make it work. You're already halfway. 10 seconds. Let's go, let's go. Chop it. Cardio core, low impact. Right here. Three, two, you're out. Nice work. Option. Find that towel. Now. You're gonna slide on and place your dumbbell on it. Or not. Bear crawler, three point. You're on it. Three, two, let's go. I'm holding Bear crawl. My knees are hovering just off the ground. I'm sliding that dumbbell side to side. Rachel's got three point. Could potentially, arguably, be harder, right? It's hard. It does, right? Keeping those hips even. Try and pull through with your opposing hand. Try and pull through with your opposing hand. There you go. There you go. Three, two, out. Nice. Just in time, just in time. Other side. Left foot forward. Right toe back. Right knee, left shoulder, right knee, left shoulder. Three, two, go. Right knee, left shoulder, down. Chop down. Inhale, exhale, push. Come on. It's only 20 seconds. You gotta make it count. Use those hips to drive that dumbbell. Let's go, let's go. Three, two, one. Slow it down. Hit the core. Bear crawler, three point. Bear crawler, three point. Set it up. You're there. In three, two, let's go. In bear crawl, my challenge is how low can I get my knees to the ground. Keep those hips stable. Oh, you feel those quads? They're gonna burn. Top of those thighs, they're gonna be on fire. Come on, come on. Right here. Second time through. Second time through. Oh, hit my towel. 3, 2, and 1. Nice work. Wood chop. Back to right foot forward. Left toe, back. Left knee, right shoulder, left knee, right shoulder. Three, two, let's go. That 10 seconds just doesn't even exist. Come on. Quick transitions. So it's going to keep your heart rate up. It's going to make this low impact, high intensity. Low impact, high intensity. Come on. Right here, right here. Let's go. Chop it. Three, two, one. Bear crawler, three point. Bear crawler, three point dot. Find it. Set it up. Come on. You're on in three, two. Let's go. So sweaty. Come on. You are working today. You are working for this. Building strength. If these moves feel challenging to you, you want to try our split strong program. You're going to build foundational strength. It's going to make all these moves easier, make you stronger. Three, two, let's go. You're out. Last time, last time with this one, you guys. Here we go. Left foot forward, right toe, back Right knee, left shoulder. Three, two. Let's go, let's go. I got sweat all over in here. Come on, come on. It's just flying. Come on, come on. Make it intense. Last time on the wood chops. Last time on the wood chops. Right here. Come on. You love these cardio, Tobias. You gotta work for them. Three, two, one. It's short but intense. Last time, bear crawler. Three point plank. Last time. Holy bananas. Let's go. Three, two. Let's go, let's go. Come on, come on, come on. Yes. You can keep those knees hovering just off that mat. Yes, you can. Water break comes, you guys in. 10, nine, eight. You got this. Seven. Stay with me. Come on. Final five. Four, three, two. You're out. Shake it up. Grab some water. How we doing? Oh, from India and the Philippines. That is so stinking cool. You guys love these live workouts. So fun to sweat with you. And we are sweating. All right. This challenge, this circuit, arguably the hardest circuit of them all. Don't get scared. I'm just going to give you a forewarning. You can mentally wrap your head around it. Okay? Take that towel, set it out nice and wide. You're giving me a burpee. Okay, Option A, step back. Option B, double leg, plant, push, pull, stand. Okay, I'm going to go double leg on the first two sets. Single leg for the last two sets. If you want to single it out, give me a single leg burpee. That's harder, right? 20 seconds, you guys. 20 seconds, slider burpees. You don't even have to jump. You're on in three, two. Let's go. Squat, plant, push, pull, stand. I actually like the slider burpee for breaking down. The burpee gives you the true bones. Squat, plant, push, pull. Nice. You gotta be able to squat and plank right here. Come on, come on. Five, four, three, two, one. You're gonna hold your plank. You're gonna give me double knee tucks. Tuck it, tuck it. This move is hard. Rachel's gonna go off the towel. She's gonna give me slow knee drives. Let's go. Three, two. Come on, come on. Pull right here. Cleaning those floors. Working that core. Raise that heart rate. Yes. Hello. Pause. Woo. Come on, come on. 10 seconds. Yes, you can. Let's go. Right here. Pull it. 5, 4, 3, 2, 1. You're out. Right back in. Burpees, knee tucks, burpees and knee tucks. I told you it's a tough one. Yes, you can say it. Come on. We're there in three, Two. Let's go, burpees. Push, pull. Just going to keep my towel with me. That's how sinking sweaty I am. Let's go, let's go. Push, pull, extend. Come on. Full extension at top. Drive those hips forward. You got it. Come on. 5, 4, 3, 2. Finish it. Double knee taps, double knee tucks or step ins. Catch your breath, catch your breath. Ready? You're there in three, two. Let's go, let's go. Pull, pull. Come on. Yes, you can. Right here. So strong. Show me what you're made of. Come on, come on. 10 seconds. Stay in it. Right here. You got this. You got this. Yes, you can. 5, 4, 3, 2, 1. Nice work, you guys. All right, I said it. I'm gonna go single leg. Standing on my left leg. Right leg is gonna hook. Single leg burpee. Three, two. Let's go. You can say double for that. Single. Let's go. Your pace, your tempo. Tap when you need to. 3, 2, 1. Nice work. Double knee tucks. Double knee tucks. Let's go, you guys. Round three or four. Round three or four. Which one's the hardest, Rachel? This one Every round? Three every time or the second to last? Go, go. Second to last round is always the hardest round. You nailed it. Goodbye. Round four, like end is in sight, you know? Yes, yes. Come on. 10 seconds. That end is in sight. Let's go find it. Five, four, three, two, one. All right, this is it. Round four. Rachel said it's easier than round three. It's gotta be. Come on. Single leg. I'm gonna go in three, two. Let's go. Push it, pull it. Push, pull, push, pull. 5, 4, 3, 2, 1. There's so much focus. Okay, you guys, it's the last round of these stinking double knee tucks. Last time you gotta do a water break. Come on, finish it. Three, two, let's go. Pull it. It's only 20 seconds. Yes, you can. You are so stinking strong right now. For 10. 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. That is it. Holy bananas. Nice work. I'm doing on time. Five minutes left. Five minutes left. All right. One more circuit in you. Yeah. So. Yeah. Cardio and Core. One more. Okay. 20, 10. 20 seconds on, 10, seconds off. You do it four times. Find your towel. Right here. Towel. Slam. Okay. You have a medicine ball. Slam ball. You're going up to the toes if you can. Full extension. Slam it. Grab it, slam it, grab it. Slam it. You are putting something behind that slam. It's a towel. You're not Going to wake up your basement neighbors. I promise. Slam it hard. 20 seconds. You should be hands on knees at the end of this. 20 seconds. Yes. You stay standing for core. Core off the floor. Okay? No more planks. You are done with planks. Say woo hoo. Say woo hoo. All right. Towel slams. Ready, Rachel? Let's do it. Rachel's favorite move of this entire workout. Rachel's favorite move. You got it. Three, two, Towel slams. Let's go. Come on. Slam it. Explode. Slam it. Heels pop off the ground if you can. Boom. Boom. Let's go. Slam it. 10 seconds. Pause. Put something behind it. Right here. Low impact, high intensity. Three, two, you're out. Take that towel, put it behind your head. Right here. Squat crunch. Squat crunch. Right knee, left elbow in. Three, two, let's go. Squat crunch. Switch it out. Squat, crunch, squat. Balance. Core heart rates is high. Come on, come on. Let's go. Let's go. Finish it. This is your recovery set, so you can go hard on the slams. Three, two, you're out. Come on, guys. One down, three to go. Slam it. This is where you pick up the intensity. Crank up the volume. Three, two, let's go. Crank it up. Right here. It's only 20 seconds. Come on. Best 20 seconds, right here. Slam it. Slam it. Come on. Ten. Let's go. Finish it. Come on. Five. Four. Three, two and one. Nice work. Two down towel. Head to head. Hands on knees. Come on, crunch it. Left knee, right elbow. Three, two, let's go. Squat. Switch it. Squat. Crunch. Nice work, nice work. Catch that heart rate. Right here, right here. Let it come down so it's got somewhere to go. Three, two, one. Ten seconds. You're back on 20 seconds total. Slams, third round. It's the hardest. Here we go. Come on. You're on it. Three, two, let's go. Let's go. Come on. Yes, you can. It's tough, but so are you. Right here. Come on. Push that heart rate. Push that pace. 10 seconds. Halfway. Let's go. Come on. 5, 4, 3, 2. You're out. Come on. Crunch it. Standing Squat, crunch tall. Behind the head. Let's go. Three, two, let's go. Right knee, right, or sorry, boom, that. Just do that. Doesn't matter. Just move. Just move. Right here, right here. Use your body weight. It's like a traveling workout. You guys do it with just the towel. 5, 4, 3, 2, 1. Ready for it, Rachel? Let's get it. Tighten your ponytail. It's the last. Take it around. Have we done such holy bananas yet? Three, two, let's go. Find it after this. Right here. This is your holy bananas right here. Come on, push it. Yes, you can. 10 seconds. Go for it. Right here. Finish. 5. Come on. 4. You've got it. 3. 2. 1. Holy bananas. There it is. There it is. Squat crunch. You gotta finish it. You gotta finish it. Let's go. Three, two. This is it. Come on. This is it. This is it, you guys. You're out of here. We're stretching in 10. Come on. Come on, finish it. You got it. Five. Four, three, two, one. High fives. Rachel, double high fives at home. You crushed it. Grab some water. You guys, if you gotta run, I know you're gonna stretch later, okay? All right. Stick around from the stretch. All right, now you should be amped for what is coming your way on Monday. Split strong 35, two week, totally free, no strings attached workout program. Five new workout videos dropping every single day of the week, Monday through Friday for two stinking weeks. We have worked our behinds off on this program and I hope you guys love it as much as we put into it. Let's stretch it out where we started. Big inhale. Reach up nice and tall. Exhale. Give me that baby back bend. Open up the chest. The shoulders should feel really good, right? Reach up again. Right wrist grabs left. Up and over. Let's go. Side body stretch. Nice work, you guys. That was tough. Back to center. Up to the toes. Roll back to the heels. Up and over. Other side. Nice work. Just because it says low impact does not mean it is low intensity. Right? Take those arms, flap them, Flap it out. Nice work. Heels slightly and toes slightly out. You're going to sit down into the bottom of that nice deep squat if you can, and you're going to pry those hips side to side right here. Open up those hips. Chest up. Elbows are pushing in those inner thighs. Nice lot of inner thighs today, you guys. A lot of adductor work, right? Good for knee stability. Good for pelvic floor stability. That's why we love it. Okay, find your towel. Take it down to the ground, lying on your back. We're gonna make big sweat marks right here. Big sweat marks. Take the towel. I love this stretch. Loop it around one of your legs. Other leg is long. Go ahead, just give yourself a little tension. Flex the foot towards your face, toes to face and just pull. Nice little hamstring. Release those glute bridges with the hamstring. Kick out deadlifts right here. Stretch it out. Should feel oh, so good. Nice little low back stretch, too. Let it drop open. Pull the toes up towards your face or towards Rachel's face? Nice work, you guys. What do you think, Rachel? You like the towels? I love the towels. They're always so challenging for me. I love it. Such a good way to mix up your routine. Bring it back to center. Take it out to the side. And now your floors are clean, right until you lay down and get a little sweaty. They're gonna be so sweaty after this. Our floors are gonna be so sweaty. I don't know what it is. I am sweating puddles today, you guys. My half even sweating my shin. Back to center. That's when you know it's a good workout. Switch out the legs when your shins are sweating. You know my eyebrows too. My eyebrows are sweating. My shins are sweating. Flex the toes towards your face. Nice little hamstring stretch. This should feel oh, so good. You guys rocked my socks off. Thanks for showing up. We always love. If you drop a subscribe or a comment on our videos, let us know you were here. You did it. You loved it. Open up the leg. Pull the toes towards the face. Nice work, you guys. I'm so stinking excited for our new split strong program. I cannot wait to sweat with you for 10 consecutive days. 10 new workouts every day. Up and over. Other side. It is just awesome. We have poured so much into this. It's my favorite program we've launched by far, hands down. It is going to build strength and train your muscles. It's just such a fun program. Back to center. Nice work. Let's go ahead. Roll up to a seated position. Right here. We're going to find a butterfly. Pull those inner thighs together. Another little inner thigh stretch. Take your left hand to your right shoe. Right hand to your left shoe. Go ahead. Pull the shoulder blades apart. Tuck the chin towards the chest. Rounding out through the spine. Stretching through that neck. Pull the shoulder blades apart. Opening up the back. And now you're going to reverse it. Puff your chest out. Think about spreading your chest muscles apart. Chin goes out. Chest is up and proud into those inner thighs. Open it up, open it up. Feels so good. Nice work. That is it, you guys. That is our 40 minutes together. Strength on the front end, cardio and core on the back end. I hope you loved it. Thanks for showing up and working hard. It's going to stay live on Instagram and on YouTube so you can come back and do this workout anytime. Great way to incorporate low impact strength and cardio. Awesome job, Rachel. Good job, Lindsay. I know it's so fun to work out with you guys. We Love showing up. This is like the highlight of our day. Now we have to go sit behind the computer and crank out the rest of the split strong 35 program for you. Make sure you jump on our email list and nourishmovelove.com subscribe so you get all the Split Strong updates. We're so pumped to work out with you. Have an awesome day and we'll see you guys again soon. Thank you so much for showing up. Instagram. You guys loved it. I'm glad you loved it. That's always fun. Nice work, you guys. It'll stay live here. Awesome job. Nice work, you guys. Nice. Awesome job. YouTube. Let's see where we at. What do we got here? Lisa says, holy bananas. Yep, I feel it. Split Strong crew, Natalie. Yes. We love a sweet split strong crew. That should be our hashtag for the program. Thank you. Hashtag, Split strong crew. You guys are Love it. Love the T shirt. I know. Me too. I am thinking we really got to make some. These are just so awesome. Can't wait. That was awesome. Loved it. Could never have done it without you, Lindsay. Thanks for showing up, Emily. We couldn't have done it without you guys being here. So fun to sweat with you. Thanks for showing up, Meg. Sienna says Auntie Lindsay. Hi, Sienna. That's my little niece. Nice work, Rachel. Awesome job. We love having Rachel here, don't we? It's so fun. Best way to start the day. So fun to see you guys. Thanks for showing up and working hard. Spain, 4pm yeah, you're at the end of your workday. Nice. We are just about to crank out our workday. Awesome job, you guys. Thank you. And we are gonna see you for Split Strong starts Monday. Jump on the email list. Hit subscribe so you don't miss any of the new workouts that are dropping. They are awesome. Have a great day, you guys. Thanks for showing up.