40-Minute NO REPEAT Full Body Strength + HIIT (10/28 LIVE Workout Replay)

This is what the workout looks like. Like I said, you guys chose it. It's 30 minutes. It's full body strength and hiit, no jumping. Okay. And we're gonna be using dumbbells. I have two 15's and one 20 pound dumbbell. And then we get some mini loop bands. Okay. So I have like the thicker mini loop band that you can use for lower body. I like it for lower body. I like the rubber bands that we're gonna be adding into some upper body exercises. If you don't have a band, don't worry, you can do everything we're gonna do without a band. And adding the band is just going to increase the intensity a little bit if you want to do that. Ok. So you get to decide if you want to increase the intensity and add the band. Go for it. If not, totally fine. And it's time drop format. So you've got three circuits. Each circuit has seven exercises and you only got to do them once. So technically it's like a no repeat too. All the good things. All right. First circuit is lower body. It's 45 seconds of work. 15 seconds of rest. Second circuit is upper body. It's 40 seconds of work. 20 seconds of rest. 30. Third circuit is cardio and core. It is the dirty 30s. 30 seconds of work. 30 seconds of rest. Yes. Let's go. Let's get it. Rachel loves a good time drop. I do. I need a good drink of water. It's one of those mornings. It's been like total chaos. It's like costume day at school. I'm trying to create a ghost costume out of a pillowcase with Brody and then get him to school. Super mom, you're crushing it. Now you get to do your workout. The whole house run. And now I get to do my workout. Let's get started. You guys with a good body weight. Warm up. Let's do a warm up. Yes. Big inhale. Reach up nice and low. Actually, if you got a band, let's go ahead, add a band. You can add a band this morning to your warm up if you have it. Don't worry. Don't. You don't need one. Feet underneath your hips. Big inhale. Let's reach up nice and tall. On the exhale, take a side body. Stretch over to the right. Back to center, take it over to the left. Nice. From here, hinge down, tap the toes and then reach up overhead with a calf raise. So the bands just looped around my thumbs, just creating a little bit of tension through the shoulders and. And reach so hip hinge, push the hips back, stand tall, drive through the heels, reach overhead with a calf raise. Just warming up. Nice little calf raise in there. Get that ankle mobility warming up through the backside of the body. Hamstrings, glutes, low back, big stretch overhead. You got two more here. Tap the toes, reach up tall. Give me one more. Yes, there it is. Down and up. Take that band. Just go pull and pull. Pull left, then right. Keep that core tight. Warm up the back and shoulders, upper body. Five, four, three, two and one. Let's go ahead. Put that band six inches above your knees. We're gonna squat it out. Band is totally optional. You guys going right into squats. Sit the hips back, stand tall. Think about driving your knees into that band, pushing those knees out towards those outer three toes. That's right, we don't got music, so if you need music, go ahead, cue up some music. You got it. Nice work, you guys. Awesome job. Squat it out right here. Go. 4. Hold low. 3, you're gonna push those knees out in 2 and hold it here. Push those knees out. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Take the hands to the ground. Step back, find a high plank. Knees or toes, that's up to you. Hold it here. Tap those shoulders. Opposite hand, opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2, 2. Push ups. Knees or toes? You decide. Take it down, up, down, up. Hold that plank. Tap those toes. Tap it right and left. Tap right and left. Side to side for eight, for seven, for six. You got it. Five, four, three, two and one. Stand it back up. Nice work. Take that band down to the bottom of your feet. Spread those feet apart. Grab the top of the band. Hip hinge and pull. Squeeze through the glutes. Hip hinge and pull. Little deadlift action. We're going to do some single leg deadlifts today. Option to go stagger, drive through the heels and stand. Go. 4. Nice work. Go 3. Band goes around the ankles in 2 and 1. Take the band up around the calf and ankle area. Cash in ankle area. Hold it there. Get low in the squat, Step to the right, then to the left. Step right and right, so right and left. There we go. Right and left step. Right and left. Nice work. Side to side, pushing through these outer glutes right here. Nice. You can add the arms. Squeeze that back. Squeeze and squeeze. Nice. Tap side to side for eight, for seven, six. Front to back in four, three, two, two, one. Take it to the back of your mat right here. We'll step with the Right, but go right, then left, then right, then left. Take it back, go back, 2, 3, 4. Take it up, 2, 3, 4. Take it back, 2, 3, 4. One more up and back, and we're done with this. Warm up. Yes. Take it back, 2, 3, 4. Already feeling that booty? Oh, my gosh, yes. Right, there's that booty. Grab a quick sip of water, stretch out. Anything else you need to feel like you stretch out. We're gonna jump into circuit number one. How are we doing? Yes, this is live. I am pregnant. I am. Surprise, surprise. Yes, this is a really alive workout. And yes, I really am pregnant in the second trimester. Right there. Awesome job, Rachel. That color looks so beautiful on you. Thank you. Okay, you guys, so get one lower body. Seven exercises, okay? You only got to do each exercise once. Make it happen. 45 seconds of work, 15 seconds of rest. I'm going to add a band. It's going to go six inches above my knees. The band's pretty much going to stay above the knees for the entirety of the first circuit. Okay. Whoo. That band's feeling nice and tight. I'm gonna grab one heavy dumbbell. I'm gonna go 20 to start. You're gonna use one dumbbell for the first two moves. Three moves. If you don't have a heavy dumbbell, two lighter dumbbells right here, front racked. You're gonna do a squat thruster. If you're with me with one dumbbell, grip your hands on this dumbbell vertically. Take the back of the shoulder. Rest it on your right shoulder. Back of the dumbbell and your right shoulder. Squat left, up and over, squat. Up and over, squat, up and over. Squat thruster with a press and pass. Yes. Squat thruster with a press and pass. It's 45 seconds of work, 15 seconds of rest. First circuit is all about those legs and lower body. Are you ready, Rachel? Let's go. Let's get it. Let's go. What is it today? Thursday. Thursday. What a week. What a week. Dumbbell starts on the right shoulder. 45 seconds. Squat, press and pass. One heavy. Or do two lighter thrusters in three and two. Let's go. Let's go. Squat, push and pass. Squat, push and pass. Nice. So I'm driving through the heels. Weight is going overhead via my legs. Power coming from my glutes, my quads, my hips. Drive it up and over. 45 seconds. Naturally going to raise that heart rate, right? You got it. Up. Nice work, guys. Up and over right there. Getting those legs nice and warm. Pushing those knees. Towards those outer three toes. You're gonna feel this. Legs that band. Add some intensity, right? Come on. Yes, you can. Right here. Keep moving. 10 seconds, guys. Let's go, let's go. You got it. Final five, Four, three, two and one. I'm gonna take this one dumbbell. I'm gonna hold it horizontally at my chest. I'm gonna step in a loaded squat to the left, two thrusters straight up overhead, and then to the right. Take a giant step to your left. We'll go right in three, two. Get low, step right. Squat, push, squat, push, hold. Low step left. Squat drive. Squat, drive. Get low, step right. Okay, this is low impact, no jumping strength and cardio. We're going to raise your heart rate today in a low impact way. How do we do it? We use the big muscle groups. Your legs, your arms, your core. We press the weights overhead in a big, powerful way. Naturally raises the heart rate. Guys, right here. 10 seconds. Come on. One step, two thrusters for five, four, three, two and one. Nice work. Dumbbell down. Band comes off. Single leg deadlift. If you want to increase the intensity, you're going to go band around the bottom of my right foot. Loop a dumbbell through, hand goes over the top. Single leg deadlift in three, two. Let's go. Rachel's got double or stagger stance. I'm going single leg tapping when I need to balance. Come on, focus. It's hard when you're talking and coaching and balancing and doing all the things right now. Good chance to catch your heart rate right here, guys. Adding that band around the dumbbell is going to double up that resistance. Okay, you can always just do this with one dumbbell or two dumbbells, if you got lighter ones. Give me a double leg or a single leg deadlift right here. You're only going to do each leg once. 10 seconds on the right leg, 10 seconds on the right leg. No band lunges. That's where we're going. In five, four, three, two and one. Band comes off. Take a break from the band. Hold the dumbbell. When the dumbbell's in my right hand, my right leg is forward. Nice. Swing, lunge, swing and pass. Lunge, swing and pass. Lunge, swing and pass. Take it in the right hand. We go in three. Right leg forward, left leg steps back. Two and one. Lunge, swing and pass. Lunge, swing and pass. Nice. The knee that's forward is the hand that's holding that dumbbell. Nice. Drive that dumbbell right up to shoulder height by using your hips. Stand up tall, drive through that front glute. Nice. Feel that core working. Whoo. Right here. A lot of core action as you transfer that weight from side to side. I like it. Again, low impact. Feel that heart rate. 10 seconds, guys. Let's go. Right here. Come on. You got it. 5, 4, 3, 2, 1. Single leg deadlift. Other side. I'm going to loop the band around the bottom of my left shoe. Loop the dumbbell through right hand over the top. Single leg deadlift. Right leg back in 3, 2, 1. Deadlift. Rachel's got a nice saggered stand. She's doubling up on the weights. I like it. Get after it. Nice work, guys. Soft bend in that standing leg. If you feel yourself getting really out of control, leaning forward, wobbling, you can tell this is my better side. Okay? Put a deeper bend into that standing leg. Okay. Soft bend of the knee. Initiate with a hip hinge. You only do each side once, right? This is move five of seven. You got two more. And the last two moves are on the mat. 10 seconds. Okay, gonna take that band. You're gonna put it around your thighs in 5, 4, 3, 2, and 1. Nice work. Take that dumbbell out. Just the band. Body weight and band. I'm gonna go up about. I'm gonna use my heavier band here. This is aggressive. It's aggressive. Come down to a tabletop position. You stop, start the timer for a second. Let's set it up right here on your forearms. Okay? You're gonna get more stability on your forearms. Then up here in a quadruped position. But do what's comfortable for you. Outside leg, toes are tucked under. Outside leg goes fire hydrant, glute stamp. Fire hydrant, glute stamp. 45 seconds. Yes, we do. Each side. Once we're there, get that band set up nice and tight. We go in three, two. Let's go. Fire hydrant, glute stamp. Think about lifting from the knee. Lifting the heel to the sky. Lift the knee up. Nice. Up. Nice. Knee to hip. Heel to sky. Nice. Knee to hip, heel to sky. Nice. Find that stability through those forearms. Core stays tucked nice and tight. Nice work. You only got 45 seconds per leg. Do you feel this booty burn? This is a true burnout. There's that band. Stretch it. Come on. Yes. You can lift lower body burnout right here. Come on. 10 seconds left on this leg. We're switching sides. Finish it. Let's go. Final five, four. You got it. Give me three, two, and one. We're gonna flip sides, so we're gonna show you our outside leg Other way. Same thing. Other leg again. I find more stability when I'm on my forearms. You're gonna get less of that, like, sway through the back. Upper body movement. Keep that core tight. Fire hydrant in three, two. Let's go, let's go. I'm gonna move back. I don't want to kick you. And stamp. Fire hydrant and stamp. You got it. Knee to hip. Heel to the heavens. Knee to hip. Heels to the heavens. You got it. Come on. One leg at a time. Those outer glutes, those adductors, those hips, they're working hard for you right here. Big, strong outer glutes. Make them work. Adductors, what do they do? They help stabilize our hips, our pelvic floor. Super important for women, super important for runners. Come on. What would it look like if I said you're in the final five? Let's go. 4, 3, 2 and 1. Woo. Sit it back. Stretch it out. That is lower body. Guys, grab some water. Lower body. Circuit one is in the books. We are moving on circuit number two. All about the upper body time drop. 40 seconds of work. 20 seconds of rest. How we feeling? Nice watching from Kenya. Jump on, jump in. Nice work, you guys. Shoulders are still sore from Tuesday. This next circuit's gonna be spicy for you then. Okay, here we go, guys. I'm gonna take that band off. Okay? I'm gonna use the rubber band. I like it better for the upper body circuit option. No band at all. You get to decide. Okay, I'm going to take it and I'm going to put it around my forearm. You're going to do a hammer curl right here. As you curl, you have tension. Shoulders are turned on. Keep that band taught. 40 seconds of work. 20 seconds of rest. Hammer curls. Pick up two dumbbells you want to use for your biceps. Then go 15s. Hammer curling, palms face in. Get those dumbbells up towards your shoulders. We go in three, two. Let's go. Let's go. Curl it up and down with control. Curl it up. Band's going right over that baby bump, right? Bigger your bump, the more you might have to take the band off. Band's just a way to add some intensity. You can always take that band off. Just give me good old hammer curls for the biceps. Starting on biceps right here. You got it. You got it. Come on. Yes, you can. It's only 40 seconds. We drop the time by five seconds of work right here. You got it. Come on. 10 seconds here on these hammer curls. 10 seconds here on hammer curls. Pace and tempo's up to you. You go for 5, 4, 3, 2, and 1. Drop the dumbbells. I'm gonna move the band up to my upper forearms. It's going to assist me with push ups. You're giving me one push up. Two mountain climbers. Okay. Putting the band right here is going to help push me off the ground. Whoo. I like it. Climb, climb. If you want a challenge, band is on your wrist. If you need help, band is up on the upper arms option. Drop to your knees. We go in three, two. Let's go. One. Push up. Climb, climb. You decide knee drives or climbs. Climb, climb. It's 40 seconds, guys. One. Push up. Climb, climb. Come on. One push up. Oh, my chest is still so sore from filming on Tuesday. We did a chest and arms workout. You guys, it's gonna be so good. Come on. One push up. Two climbers. Let's go. Come on, come on. You got it. What would it look like If I said 10 more seconds of push ups? Yes, you can stay with me. You're in it for 5, 4, 3, 2 and 1. Woo. Sit it back. Moving on. Okay, you're gonna take this band off. We're gonna go overhead. Lateral pull. Lateral pull. Okay, if you don't have a band, you're giving me a single arm row, Single arm rope. You got a band. Right foot forward, left foot back. Find a lunge. Hold. 20 seconds. Pull down on the left hand. We'll switch legs and arms in three, two. Let's go. We switch halfway. Pull. Hold that lunge. Drop that back knee to the ground. Pull, pull. Nice. Use the last largest muscle in your upper body. Your back. Pull. Nice. How low can you stay in those legs? We're switching legs in 3, 2. Switch legs, switch arms. Pull on the right. Hold that lunge. Right knee drops back towards the mat. Pull. Nice. Stabilize the core. 10 seconds here. Come on, let's go. You got it? Yes. Whoo. Saying it. 4, 3, 2, and 1. Come up to standing right here. Tricep kick down. Okay, we're gonna take right hand to left shoulder. Left hand in the band. 20 seconds per arm. You're just kicking back. It's a tricep. You don't have a band. You're giving me a tricep? Kickbacks with dumbbells? Yes. I'll show you from the side. We go in three, two. Let's go. Switching arms at 20 seconds. You only got to do each side for 20 seconds. Drive through that band. Go. Maybe you can pick up the intensity. Push, push, push. Never letting tension come off that band. As soon as you get up, you get back down. Hip push, hip push. You got it, guys. Let's go. Come on. Switch in 3, 2, 1. Other side. Switch it out, quick. Switch. Here we go. Come on. Push, push, push. You got it. Quick pushes kickback for that tricep. Let's go, let's go. We're dropping that band in 10. Come on, finish it. Final five, four, three, two, one. You're out. Bandits down. One dumbbell. Shoulder press. Pivot, pass. Okay, one, push overhead. One, pivot, push. Push overhead. Pivot, push. Toes follow hips. Toes follow hips. We go in three, two. Push. Overhead, overhead. To your right. Right overhead, to your left. Left overhead, right overhead. Left. Shoulders, chest. Do you feel them? Push. Let's go. Up, push, up. Push. You got it. Come on. Just keep moving. That's the name of the game right here. Push and push. Push and push. You got it. Naturally, raising your heart rate. 10 seconds here. Let's go. Feeling those shoulders. 5, 4, 3, 2, 1. Grab your other dumbbell. Grab your other dumbbell. We're going alternating back rows. So when the right arm's up, the left arm's down. Switch, switch, switch, switch, switch. Okay, soft bend in the knees, hinge from there. Dumbbells are tight. Bend the knees, hinge. We go in three, two. Let's go. Switch, switch, switch, switch. Come on. 40 seconds here, one arm under, constant tension. Come on, come on. Don't open those shoulders. Shoulders stay square to the mat. Pull from the elbow. You got it. Let's go. Halfway, halfway. Come on, move. Six of seven, right here. Finish strong. You got it, team. Come on. Go for 10. Yes, you can finish it right here. 5, 4, 3, 2 and 1. Nice work. Back to that band. Where's my sweat towel? Okay, 20 seconds of push ups. I'm gonna put that band on my upper arms right into a kneeling hip hinge and press. We're gonna go. 20 seconds of push ups. Move the band to your wrist hinge, drive overhead push ups in three, two. Let's go. 20 seconds. Down, up. This is your burnout. 20 seconds. Finish upper body. Right here, guys. Last move for your upper body. 20 seconds of push ups. Come on. Yes, you can. Yes, you can. Oh, we're hanging in there. You're in it for three, you're in it for two, you're in it for one. Take the band around the wrist right here. Toes, shoelaces down. Hinge, drive, hinge, drive. Stretch that band at the top. Drive, hinge, drive, hinge, hinge, drive. Come on, you got it. Yes. Finish it. 5, 4, 3, 2 and 1. How your shoulders feel now? A little bit fire. I'm just gonna say a little bit fire there, man. It goes quick and spicy. It does. It flies so fast. You guys. Two circuits down. We only got one left. It's the beauty of a quick 30 minute workout. You guys chose it. 30 minutes. We're here. We're gonna crank it. Grab some water. Grab some water. Your final circuit, guys. Final circuit it is circuit number three. It is core and cardio. This heart rate gets high real fast. Let me tell you. It is core and cardio. Your band is going to go around your calf, shin, ankle area. If you want a band, you're going to put it there. Okay? We're gonna move quickly. It's 30 seconds of work. 30 seconds of rest. Dirty 30s. Your work time drops. That means what? Your intensity goes through the roof right here. You only have to do each move for 30 seconds, so you better make it count. I think we're all totally body weight too. Totally body weight. I'm these dumbbells out of the way, so I got plenty of space to move it. Totally body weight, cardio and core. Are you ready, Rach? Let's go. Let's finish it. I got the banner on my caption. Ankle area. She is ready. Your first move is a staggered squat. Runner right leg forward, left toe slightly popped behind. You're going to squat and lift that back leg. Squat lift. So think about squeezing, driving that heel towards that wall behind you. Staggered squat lift. Runner arms. You get to move at your pace. The goal is to raise your heart rate and move through this. 30 seconds. Yes. Let's go. Finish it. 7 moves, 30 seconds a piece. What is that? 3 minutes and 30 seconds of work. Boom. I got my math today. All right, guys. Waiting for that to be wrong. I'm like calculating. Hang on. Recalculating it in my head. Okay, we go in three, two. Let's go. Let's go. Squat lift. Squat lift. Come on. You wanted no jumping, so where are you going? To add that intensity right here. Add the intensity in a different way. Squeeze drive to the band. Drive. You got it? It's only 30 seconds. Yes, you can. Let's go. Nice. Come on. You're in the final 10. Yes. Nice. Finish it. 5, 4, 3, 2, 1. Recover. 30 seconds. Next move. You're gonna keep this band right here. Tension on it. You'll start facing right. Three fast feet, tap the floor. Quarter turn. It looks like this. 1, 2, 3, tap center. 1, 2, 3, Tap left. We'll go left center, right center. Okay, we'll start facing left. Three fast feet, stretching that band as far as you can. Tap the floor, Turn center in three, two. Let's go, let's go. One, two, three, tap center. One, two, three, Tap left, right. One, two, three, TAP center. One, two, three,. One, two, three, TAPIp center. One, two, three, TAP right. One, two, Three, TAP center. One, Two, Three. Come on, finish it for five. Four, three, two, one. Whoo. Sega Squat runner. Other side. Left foot forward. Right toe pops behind you. You know when your hair is like too clean everywhere? Yeah. I showered and washed it. It's too clean, too clean normally. I slick it back and it stays. Got little flyaways everywhere. 10 seconds. Left foot forward, right foot back. Staggered lunge, squat and run in 3, 2. Let's go, let's go. Lift, lift. Come on. Up, up. You got it. Drive. Drive. Nice work, team. Stay in it. Right here. Drive that back leg up. Squeeze through that front glute. Front glute and back glute, Both are working. 10. Let's go. Come on. You got it. Final five. Come on. Three, two, one. Whoo. Holy bananas. Down to the ground. One army crawl, two toe taps. One army crawl, two toe taps. We good to go this way? Yeah. Okay. Yep. You're gonna go from high plank. Okay. Drop to the forearms, tap right, tap left. Back to high plank. Tap right, tap left option. Take the army crawl from your knees, hop to your toes for the toe tap or add an incline. Place your hands on a chair bench. We go in three, two, drop to army crawl. Forearm, forearm, tap right, tap left, high plank, high plank, tap right, tap left, forearm, forearm, tap right, tap left, high plank, tap right, tap left. Come on, halfway, guys. Keep moving. One rep at a time. Your pace, your tempo. You gotta keep breathing. Come on, you're in the final five. Four, three, two and one. Whoo. Nice work, team. Where are we at? We are coming up for a good old V walk. Van's gonna stay right here around those cash and ankles. That V walk we did in the warm up, come to the back of your space. You're gonna walk to the corners of your mat. If you got a mat going this way. One, two, three, four. Take it back. Two, three, four. We go in five. Step right in. Three, two. Let's go, let's go. One, two, three, four. Take it back. Two, three, four, four. Take it up. Two, three, four. Take it back. Nice. You got it now. Come on, stretch that band. Stay loaded in those legs. Come on, push. 2, 3, 4, 10 seconds. You got it. Just keep moving. Whoo. Nice work. Final four. Three, two, one. Awesome job, you guys. Two. Move. This one's fire. You're gonna hold a low squat and you're gonna go wide, wide, narrow, narrow. Get loaded. Wide, wide, narrow, narrow, wide, wide, narrow, narrow, wide, wide, narrow, narrow. Outer booty. You're gonna feel it. Two moves, guys. This is mountain climbers. And then we got a nice fun glute bridge burnout for you. What? I know. Five seconds. Wide narrows in three, two. Let's go. Get low. Wide, wide, narrow, narrow. Run your pace, your tempo. Move those arms, stretch that band. Wide and narrow, wide and narrow. Just keep moving. Just keep moving. Push right here from those outer glutes. Nice. Fun fact. Band around the thighs. Easier. Band around the ankles. Harder, harder, longer the lever. Harder it is. Come on. Keep moving. Keep moving for 5, 4, 3, 2, 1. Whoo. Option. Take that band around the bottom soles of your feet. Plank. Mountain climb. Slower, fast. You decide. No. Band or band? I gotta just catch my breath. Enjoy that. 30 seconds. You know you've earned it. Holding a plank is hard when your heart rate is high. Yeah. 10 seconds. We go plank climbers. Band on your feet or no band. And five. Set it up. Three, two. Let's go. Drive those knees. I'm going slow. Knee drive to the band. You do you slow or fast, Drive those knees towards your chest. You got it. Let's go. Come on. It's your last 30 seconds. Right here. Push. Bring it home. Bring it home. You got it right here. What would it look like if I said ten? Nine, eight. You got it. Seven. Stay with it. Six. Final five. Four. Three, two, one. Nice work, Rach. Way go. Lindsay. The bonus move. Because I know you love a good bonus move here at nml. Band goes back six inches above the knees. You got it. Glute bridge burnout. Blue bridge burnout. Let's do what we're made of. Not feeling glute bridge in your butt. Bring your heels closer to your booty. Farther. The heels are way more hamstring. Closer they are more booty. Right here. Glute bridge. Hands on your side. Lift and hover in 3, 2. Let's go. Let's go. Lift and hover. Lift and hover. When I say hover, it means my butt never taps the ground. There's constant tension on those glutes. Nice. Nice. Knees are in line with the hips. A little tension on that band. Yes. You got it right here. Hover and lift. 30 seconds. Remove. Okay, here we Go. You're holding high. In 5, 4. You got it. 3. Hold those hips high in 2. And hold it here. Open and close. Open and close. Holding your hips at your highest point and moving from there. Take it. Open and close, Open and close. You got it. Nice. There's constant tension on that band, on those glutes, on those hammies. Finish it right here, you guys. You got it. Nice. You're gonna hold it high in 4, 3, 2, and hold it here. Transfer the weight from heel to toe. From heel to toe. From heel to toe. You got it. Heel to toe. Do you feel those glutes and those hammies? They're working for you now. Yes, they are. Lift, hover, lift. Heels, toes, heels. This is when the sweat just pours into your eyes. Final five, four, three, two, one. Put it together, take it. Hover, lift, Open, close, toes, heels. Hover, lift. Open, close, toes, heels. Drop, lift. Open, close, toes, heels. You got 30 seconds here, then one final burnout. You're so close. Finish it. Hover, lift, open, close, toes. Last one, last one. Hover lift. Open, close, toes, heels. Back to the toes. Now pulse up and open on your toes. This is it. Give me 10, 9, 8. All you got. Come on, finish it. 5, 4, 3, 2, and 1. Take it down. Oh. Pull those knees towards your chest. You can take that sinking band. Awesome job, you guys. So proud of you. That is our 30 minute strength and cardio. No jumping. They give you the good old pregnancy. Roll off the ground to get up safely. Come over to a nice quadruped position. We're gonna stretch it out, guys. We're gonna stretch it out. So proud of you. Grab a quick sip if you need it. We're gonna stretch out right here. Come on. To all fours. Quadruped position. Shoulders stacked over wrists, hips over knees. One of my favorite stretches. We'll do our best to make it work in here with the space we have. I'm going to take the right knee. Make a big hip circle. Draw the right knee outside the left shin. Calf. Left leg stays, right leg pushes back. Push back as far as you can, right? Yeah. Make it. We'll use the space we have. Okay, you're sitting into this outer glute. Option to drop down to those forearms. This should feel so good, hitting those outer glutes, right? Those abductors, which we worked so stinking hard. Adductors are your inner thighs. Abductors are your outer glutes. Nice work, you guys. Your gluteus medias, another good word for it. Awesome job. Nice work. Right here. Hold it here for 3, 2 and 1. Awesome job. Come back up to tabletop. Same thing. Other side. You're going to take that left knee. Draw a big circle. Drop the left knee outside the right shoulder, chin, calf and then sit back. Right leg stays, left leg pushes back. Option to drop down to those forearms. Just release sitting into that outer glute, that outer hip. It should feel so stinking. Good to sit into this. If you like this workout, you guys are gonna love our new 14 day challenge just dropped today. We're gonna follow it for all of November. You can follow any of our free workout plans at any time, but we're starting this new 14 day challenge on Monday, November 1st. Bring it back to center. Sit back onto your booty. 90, 90 hip, switch and or hip. We're gonna do 90 90s and switch. So front right shin is parallel, back leg is bent at 90 degrees. Create some distance between your heel and your knee. Drive both knees into the ground. Now think about breaking your shin in half with your midline, your upper body. Hinge your chest right over the middle of that shin, that right shin. Pushing both knees into the ground. So I'm going to hit the outer glute on my right leg, the inner hip on my left leg. Nice hitting both those hips. Love this good 90, 90 hip stretch. You're going to hold it here for 3, 2 and 1. Now you're going to switch and you're going to land the exact same way. Other side. Create distance from this heel to this knee. Push both knees into the ground. Split the left shin in half with your midline. Split it in half. It's really easy to fall over towards your knee. No, no. Split your shin in half. That's where it gets hard. That's where the hip mobility really comes in. Pushing both knees into the ground actively. This is an active hip stretch right here. Awesome job. You guys stay in it. I'm going to show you one more awesome lower body stretch since we really crushed those legs with the band. Hold it here for 3, 2, 1. Rachel and I like this one. You're going to go back to your backside. Okay, Going to switch my mic pack over. Nice. Ok. This is what we call reclined side pretzel. Legs come up to a 90 degrees if you have the space. Take a couple of windshield wipers. So drop your knees side to side without hitting your workout partner in the face. Right. That's just going to stretch through the low back. Should feel really good. Drop the knees side to side. Now come back to center and you're going to take your outside leg is going to drop over your inside leg. You're going to come into like a quad stretch with so outside leg drops over, inside leg comes into a quad stretch. It's less about how much I yank on the quad stretch in the foot and more about a tiny pelvic tip. Think about tucking your tailbone underneath you, underneath your rib cage. Tuck your tailbone underneath your rib cage. It's gonna feel so good. It's gonna open up this hip flexor. Open up this outer glute. Yes. You feel it? I love this stretch. I love it too. It just feels so stinking good. Hold it here for 3, 2, 1. We're gonna do the same thing. Other side legs come to 90 degrees. Outside leg is gonna fall over. Inside leg comes to a quad stretch. Again, less about the quad stretch, more about the hip tuck. Tuck the tailbone right underneath the rib cage. Thank you guys so much. If you were able to join us live. I hope the feed turned out good and you were able to hear us and see us the whole time. If not, we might have a backup we can upload and it's always fun to work out with you guys live. Always some good motivation. Good way to get me moving on this Thursday. Nice. Bring it back to center. Roll yourself up safely. We're going to find a. Actually, let's go reverse tabletop real quick. Stay right here. Fingertips face your butt. Legs about 90 degrees. Lift those hips. Just open up. Think about spreading your chest apart. Open the chest, the shoulders. Let the neck hang heavy. Hips are high. This should feel so good right here. Lift those hips. Drop that neck. Hold it here for 3, 2 and 1. Sit it back on your booty. One final stretch. Okay. It's like cow face pose. If you can do this, you're going to go knee to knee. Knee to knee. Right here. This is really gonna hit those outer glutes. Knee stacked over knee. Hold here. Now slightly hinge forward. Oh, do you feel those outer hips that we worked so stinkin hard? This stretch is when you need to come back to 24 hours after this workout. You feel it? Oh, I just love it. It's like painful but good. Just want to hang out here but also know you guys got places to go and things to do. So let's switch it out real quick. Knee over knee. Other side. Little cow face pose. I'm not sure why they call it that. Does it? Yeah. This doesn't make sense to me. I don't know, maybe I might have to research that one. Hinge it forward as far as you can. Knee over knee. You got it. Nice work. So proud of you guys. Always so fun to work out with you. That is our 30 minutes together. Awesome job. So stinking proud of you. If you like the workout, make sure you check out our YouTube channel hit subscribe. Subscribe. You can also jump on our email newsletter list to make sure you never miss one of our new workouts, one of our live workouts, or one of our new 14 day challenges. Again, new 14 day challenge starts Monday, November 1st. We're gonna rock it out through get us nice and stay active throughout the holiday. The busy holiday, stressful season. You guys are so awesome. Thanks so much for joining us.