45-Minute Barre Strength Workout #2 (Full Body Barre Workout with Dumbbells)

All right. Awesome. Awesome. Perfect. Yes. You can absolutely do this later. This is going to stay live. Hi, you guys. Welcome, welcome, welcome. Excited to see you guys jumping on. We'll give everyone a minute to join here. I'm Lindsay from Nourishment and today we are bringing a 45 minute barre. Strength number two at you. Last week we did the number one version. Okay. And you guys loved it and you wanted to see number two. So we are back in action with some new moves from number two and. And basically think of this as like a cardio bar workout. Obviously not using a bar. All we're going to use today is weights, but it's going to be a little bit heavier than you would normally use. So I have some 5 pound dumbbells and some 10 pound dumbbells. Use absolutely whatever you have at home. Okay. You can make this work with just your body weight or you can make this work with whatever weights you have or are able to use. You can always use one dumbbell at your chest. You get to decide your workout. Ok. But think of this as a cardio bar workout. Then that is a good way to introduce people who love bar to lifting a little bit heavier weights and a great way to introduce people who love strength training to barre workouts. Okay. Because I believe there's benefits to training in both platforms. Okay. So today is going to be like a fusion of barre and strength. So we're going to do a lot of strength movements and put a little bit of bar spin on that with some isometric holds and some pulsing. Okay. And there'll also be a lot of high intense options. If you want to crank up that heart rate, we will have cardio options for you. You'll have the option to take it high impact or low impact. And if you are pregnant or postpartum or working on your core strength. Okay. I highly suggest having a chair, bench, whatever you have accessible to you. Something that you can add an incline to specifically for our plank series for pushups. Anything you want to add an incline to that's going to help out. Okay. With that core strength taking up to an incline, hands go on the bench or chair. Going to make it just a little bit easier for you. I'll also offer modifications as we jump into our plank series which we're going to knock out right away. Okay, let me see. Let me just see who's on. Awesome. Welcome, Elizabeth. Hi, Pamela. Nice. Welcome, Lavina. You guys are so awesome. Thanks for joining. This workout is going to stay live on YouTube. I'm also going to Post it on Instagram so you can always come back and do this workout whenever you get a chance. Okay, now let me check out. Awesome job. Welcome, Megan. Oh, you just did the bicep workout. Yes. Save this one for later. Nice work. Okay, so excited to have you guys here. Let's go ahead and get started. Okay. I'm going to start my timer. All you need is your dumbbells, if you have them. Grab a sweat towel, grab some water. Coffee down, water up. Let's do this thing. No music, okay? So crank up your own jams if you need that extra intensity from the music. But I promise to offer you guys lots of motivation in today's workout. We are going to get after it. It's going to be a fiery burn one and I'm really excited for it. So we are going to go ahead and start using just your body weight to warm up. Okay, so just my body weight. Feet are on the ground underneath my hips. Big inhale, reach up nice and tall. I got to start my workout because if you don't track it, it doesn't count, right? That's not true. Just kidding. But I want to make sure I track it. Okay, here we go. Big inhale, reach up. Right wrist grabs left. Up and over side. Body stretch to the right. Bring it back to center. Can you roll up to the toes? That's what we call relevant barre sole and toe roll back to the heels. Other wrist up and over. Big side body stretch back to center. Let's go up to the toes again. Roll back to the heels. Drop your arms at your side. You're going to alternate your knee lift. So lift knee and knee lift that right knee, then that left ear. Nice. Opposite hand, opposite knee. Lift them up. Right up. Engage those low abs. We're going to turn on that core the entire workout. Okay? You're going to get core the entire time. We're going to knock out a plank series right away. But really, your core is engaged and active the entire workout. Go. 8, 7, 6, 5. We're going to squat it out in 3, 2, 1. Feet are under the hips. Let's squat it out. Down, up. Nice. Weight is in the heels. Chest is lifted. Drive through the heel. Stand tall. Squeeze. Nice. Right here. Squat it out. We are going to do a lot of squats today. A lot of deadlifts, a lot of lunges. Bar strong. Number one was a little bit more quad heavy. We did some thigh dancing. Okay. Today we're gonna hit the posterior chain, but we're also going to get those quads Trust me, I got some quad burnouts for you. Add a knee. Now pull the right knee up. Pull that left knee up. So combining move one and two right here. Squat knee, drive. Squat knee. Pull it up. Nice. Keep rib cage to hip. Nice and open for me. Slight hinge back if you drive that knee. Keep that hip to rib cage open. There you go. Nice. Drive it up. Let's go. Right here. Go. 4. You got it. 3. Awesome job. Give me two. Can you hold this left leg high? Find that balance right here. On that standing leg option. Always grab a chair or a countertop. Give this knee a nice little hug. Right here. And now can you slightly open it up? Find that balance. We're going to challenge your balance today. Yes, we are. Open up the hip. Nice. From here, go ahead, step back. Find a nice low lunge. Okay? Take it down and up, down and up. Just split lunge right here. I'll go to a 45 degree angle so you can see me. Shoulders stay stacked over hips. Nice. Down, up. Tapping that back knee gently towards the ground. Right here. Go. Four. Awesome. Three. You're gonna hold it low. Two. Nice. Last one. Let's drop it low and hold. Hold here. Now transfer the weight into this front leg. Can you pull the back shin to the front calf so we run and tap, Run and tap. Back shin, front calf, back shin, front calf. How low can you stay in that front standing leg? You got it. 8, 7, 6. Nice work. Go. 5, 4, 3, 2 and 1. Stand up. You're going to stagger your back. Left toe standing on that right leg. You're going to hinge the hips back this time. Nice hinge Option, you can keep this leg kickstanded option, you can maybe float it. Little single leg deadlift action. Nice. Find balance and stability. Soft bend that standing leg. Awesome job finding that core activation in that balance hip. Stay square to the ground. Right here. Go. Two more for me. Tap down. Stand tall. Nice. Tap down. Stand tall. Back to center. Let's push it out. Tap, tap, push. Side to side. Go. 10, 9, 8, 7, 6. You got 5, 4. Hold wide. In 3, 2, 1. Step. Nice and wide. Right here. Heels and toes out. Second position. Back slides down that wall. Tiny pulses down. Pulse it here. Tuck that tailbone towards me. Activate the core the entire time. Go. 8, 7, 6. You got it. 5. Hold low. In 4, 3, 2. Hold it here. Pop those heels. Pop those heels. Right heel, then left heel. Pop it off the ground. Always a way to intensify today's workout. You pop those heels off the ground for Eight, seven, six. You got it. Five, four, three, two, one. Big stand tall. Star pose. Big forward fold. Stretch out that hamstring, posterior chain and walk your feet underneath you. Nice. Roll all the way up to standing, balancing on your left leg this time. Right knee comes up. Give it a nice gentle hug. Open that hip. Find balance. Nice. Top bend that standing leg, opening up the hip. Nice. Right here. You're going to step right back to that lunge. Step back to lunge. Find that lunge. Down and up. Down and up. Driving through that front left heel. Squeeze that front left glute. Squeeze it. There it is. Squeeze it. Nice work. Down, up. Right, Here you go. 4. You hold low. 3. We're gonna run it out in two. Nice work. Last one. Hold it here. Back right shin to the front right calf. Let's go. Run it. Run it. How low can you stay in that front left leg? Let's go right. Run it bigger the arms, higher the heart rate. You go 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Stand up. Option. Take that staggered stance, tapping that back, right toe down. Hinge the hips this time. Option. Go ahead. Float that right leg back. Nice little single leg deadlift right here. Keeping the hips square to the ground. Hip hinge. Okay. Squats and lunges. They are knee dominant, focusing on the front side of the body. Engaging our quads. That's why your quads were sore after bar strong. Number one hip hinge is focusing on the posterior chain, hamstrings and glutes. Right core is constantly engaged. You got two more right here. You got it down. Give me one more. Down, up. Find that second position again. Let's go. Take it down and up. Big reach. All the way down, all the way up. Right. Here you go. 4. Hold low in 3. You got it. 2. And hold it here. Sink in nice and low. We're gonna go squat lunge, squat lunge. So you're dropping that back knee towards the ground. Pull that inner thigh. And nice. Staying low in the legs the entire time. Toes follow hips. Toes follow hips. Pivot. Nice. Pivoting that back toe. You got it. Give me eight. Nice. Seven. There it is. Six. Isometric hold in five, Four. Already feeling that fire in those legs. Yes. Two more. Two more. Down, up, down. Hold it here. Flat back. Tuck that tailbone. Maybe you can pop those heels. Drop your seat. Just hold. Hold. 8. 7. 6. You got it. 5. I got that hair again. Always have that one weird hair. 3, 2. Stand up big wide forward fold again. Walk your feet underneath you and you're going to walk out to a high plank. Walk on. High plank. Nice. Walk back in. Tap the toes. You guys ready to end this warm up and get into the workout? I know. That was just the warm up, right? Time to get into this workout. Nice work. Two more plank walkouts. Here we go. Take it down. Walk all the way up. Find that high plank. Nice. Walk it back in. Last one. You're going to hold. High plank. We are moving on, moving on. This is right here if you want to find that incline. Option A, find an incline for your high plank. Option B, drop to your knees. Keep those toes connected to the mat. Okay. Option C, hold that high plank shoulders stacked over wrist. Spread the weight between all ten fingers. Actively grip that ground. Okay? Tuck your tailbone under. Pull up on your kneecaps. Push back on your heels. Hold here for 5, 4, 3. Transition to down dog in two and one down dog push up and back. Nice work, you guys. Go ahead, pedal those heels, puddle them up, put them up. Big inhale, big exhale, pressing the chest towards the thighs. Nice. Ready to move on? We're going into a plank series. Your option again. Take this up to an incline or go to the knees. You're going to shift forward. Down dog, high plank. Down dog, high plank. Bum on my knees. Sit back, push back. Child's pose, plank, Child's pose. Knee down plank. You decide. Right here you have the option. Stay here, you have the option. Shift forward, lift one leg. Take it back, shift forward, lift the opposing leg. Okay, Adding a little leg lift. Right there. Nice. Lift the leg. Squeeze that booty. Nice. You can flex the foot or point the toe. Whatever's preferred for you. Right? This little bar. Strong mixer. If you were doing strength, you would flex the foot. If you were doing bar, you would point the toe. You get to choose. It's your workout. Nice option to stay right here. Option. Hold the leg, add a push up. Woo. There it is. Down dog. Plank leg lift, three point push up. That means I have three points touching the ground. Okay. You can easily do this from the knees, right? Right here. Push back, push forward, lift. Three point push up. Nice. Push back, push forward. Opposing leg lift. Three point push up. You have three points touching the ground. That is both hands, one leg or one knee. Okay, you decide. Down dog, forward, lift the leg option. Add the push up. That is fiery. Hello. Two more. Nice work. Okay, give me one more. Nice. Hold one leg lifted. Doesn't matter which one you're going to hold it there. Just hold it lifted. Hold it here for eight, seven, you got it. Six, five, three. Legged down dog in three, two. Let's go. Push it up and back. Oh. Stretch it out. Drop the heel towards the glute. Just open up the hip. We're going to do both legs, so it doesn't matter which one you have, okay? Close the hips towards the ground. Pull that knee towards the elbow. Hold it here and pulse. Tiny taps your elbow. You can always drop to one knee right here. Tiny tap to your elbow. 8, 7, 6. You get a stretch in 5, 4, 3, 2. Nice. Foot outside the hand. Easy twist. That should feel so, so good, right? Big open, big open. You can always drop down to the knee. Open the hips a little bit, Push to the knife edge of the foot. Nice stretch. Talk about a nice little plank core. Warm up. There it is. Set the hands down. Step back to plank. We did this in bar. Strong one. It's a sprinter. Seven, seven. Drive, step, drive, step, drive. Always do incline, mountain climbers. You got it. Drive. Right here. Come on. You go. Eight, seven. We're gonna drop to tabletop in five. You got it. Let's go. Four, four. Stay with me. Three. Come on, come on. Two and one. Knees to the ground. Knees to the ground. I'm grab one lighter. Dumbbell. Okay. I'm also going to grab my sweat towel because I'm getting sweaty. Okay. Dumbbell's gonna be completely optional. We're gonna get those quads. I said yes. A little bear crawl action. Okay. You can always do this from an incline. Otherwise, shoulders out and back. Actively grip the floor. Tuck your toes under. You're in a tabletop position. You're going to lift and hover your knees off the mat for three, two, one. Set it down. Okay. Lift and hover. Hold for three, two, one. Actually engaging that core. Let's do it again one more time. Lift and hold. Hold for 3, 2, 1. Option A, stay right there. Stay with that. Option B, take a towel, put it between your knees, squeeze the towel. Lift and hold. Hold for three, two, one. I'm gonna add a dumbbell. Take it the long way. I'm gonna stick it between my legs, and I'm gonna lift that dumbbell off the ground. Lift and hold. Hold for three, two, one. Set it down. Hello, inner thighs. There they are. Lift and hold. Hold for 3, 2, 1. One more this pace and then you're going to hold it up. Lift and hold. Hold for three, two, one. Set it down. Lift up and hold. If you can just hold it here. Option A, hold. Option B, tap the knee side to side. Side to Side, you're swiveling those hips, hitting the obliques. Oh, my goodness, it burns. Hello, inner thighs. Hello, low abs. Hello, obliques. Go. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Set it down. Nice work, you guys. Awesome job. I'm going to take this dumbbell and I'm going to place it behind the same leg that I have lifted. It doesn't matter which one. We're going to do both legs. Putting my towel up, so I'm going to come down to my forearms. Now you can stay up in a tabletop. I'll show you this. I'm clenching the weight behind my knee. Weight is optional. Foot is flexed. Stay at the ceiling. Come down. Stay up the ceiling. Come down right here. Hips stay square to the ground. Join when you're ready. Okay. I'm going to drop to my forearms because I believe it gives me a better stable base. When I'm up on the hands, I tend to dip into my low back. You'll see the core move. It's very common. So you'll see this happening, this like. Kind of like this action going on. We don't want that. Okay. The core is meant to stabilize you and not move. Right here, you're just driving through the heel. Let the gluten hamstring do the work. Drive. Nice. Squeeze at the top and hold for a second. Hold lower back down. Squeeze, push. Hold lower back down. Nice. We're going to hit the glutes and the outer glutes right here from the ground. I know you're going to go. Five, you're going to hold high. Four. Tiny heel stance. In three, it's up an inch. Down an inch. In two, hold your heel to the ceiling. Last one. Hold here. Up an inch. Down an inch. Up an inch. Down an inch. Keep those hips square to the ground. You can hardly see that heel moving, but trust me, you should feel your glutes and hamstrings. Yes, you can. Right here. Push. 8. You got it. 7. You're gonna open the hip. 6. We're gonna hit those outer glutes. Come on, you got it. You gotta go. 4. Nice work. Go. 3. It's normal to feel this in that standing leg as well. Last one. So knee, that's on the ground. Now you're going to come down and you're going to open. So I'm going to take the forearm to the ground. I'm going to open. Open this hip right here. I'm still balancing on this knee. It's just like a side plank. This hip Is lifted. I really have to squeeze that dumbbell, right? Squeeze it. Hold it here. Lift and lower. Lift and lower. Hello, outer glutes. There they are. Lift up. Lower. You take that opposing hand, put it overhead, tightening. Lift tight. Lower. Think about drawing your knee to the ceiling and down. Draw from the knee. Nice work. This is hips and glutes right here. Low runners, this one's for you. Pay attention. You got it. You gotta go. 8. Nice work. 7. You're gonna hold it high. 6. It's an isometric burn in 5. Stay with me. 4. You got it. 3. Come on, come on. 2. And just hold and squeeze for 8. 7. 6. 5. 4. 3. 2. 1. That burns. Woo. I like to put my hand on the muscle that's working. So I can really feel it working. Take that dumbbell. Set it off to the side. Wipe that sweat away. Find high plank. Find high plank. Here we go. Hold your plank. There it is. Hold it here. Can you lift the opposing leg up the ground? Flex the toe or point the foot. Just hold it here for eight. Seven. Six. You've got it. Five. Three. Legged down dog in two. And one. Push back. Three, legged down dog. Let the heel fall towards the glute, opening up the hip. I'm gonna open that hip and we're gonna stretch it, okay? Ready? Draw the hips, square the ground. Pull the knee to elbow. Hold knee to elbow. Tiny pulses. Can you tap your elbow? Yes, you can. For 8. 7, 6. Foot outside the hand for stretching it out. In 3, 2, 1. Foot outside the hand, Easy twist. Open it up. You can always drop to the knee. Push the knife edge of the foot. This should feel really good for those glutes, right? Especially after that little mat glute sequence. Same thing. Other side. Nice work. Set it down. Step back to plank sprinter. Step and step and drive. Come on, let's go, let's go. You got it, you got it. Step, drive, step, drive. Nice work. How close can you keep those knees to the mat? Right here. Come on, come on. Right here. 5. Come on. 4. Let's go. 3. Come on. 2. 1. Tabletop. Option A, find that towel. Option B, find that dumbbell. You can start it right away. Dumbbell? No, dumbbell. Body weight. Tuck the toes under. Lift and hold. Hold for three, two, one. Tiny set down. Lift and hold. Hold for three, two, one. We're hitting the quads. Shoulders, low abs. Hold for three, two. Let's go. Yes, you can. Neutral neck is in front of you. Shoulders down and back. Come on. Use those low abs to lift you up off the ground. Keep those knees nice and tight. Last one. You're going to hold for 8. Hold 8. 7. You ready to swivel those knees? Yes. Let's do it. Come on. In three, two. Let's swivel those knees. Tap side to side. Come on. It's 10, nine, eight. You got it. Seven. Stay with me. Six, five, four, three, two and one. Set it down. Nice work. All right, I'm gonna turn this way. Dumbbell goes behind the opposing leg. Doesn't matter. You're gonna really squeeze that dumbbell. Remember, dumbbell is always optional. You, you choose your pace, your level. Okay? Come on. Last sequence from the mat, we go up to standing. After this. Yes. Up to standing. Tap the knee, flex the foot. Heel stamps. Let's go. Heel and down. Slow and controlled. You don't have to speed through this one. Slower is harder. Really activating glutes and hamstrings right here. That dumbbell just adds a little intensity. You don't need it. It's an option. Okay, Hips stay square to that mat. Nice. No movement in the low back. Your core is stabilizing you. What it's meant to do. We are unilateral creatures. That means we're always shifting our weight from one side of the body to the other, using one leg to support us while our limbs move in opposing directions. That's what you're doing here. Activate that core. Hold it strong. Right here. Stay square to the ground. Come on. You have five, you're going to hold high. In four, we go up an inch. Down an inch. In three. Yes, you can. Come on. Two. Hold it high. Hold high. Flex that foot. Heel to the ceiling. Up an inch. Down an inch. It's a tiny 1 inch movement. You can hardly see it. But the hamstring and glutes never get a break. It's time. Under tension. Right here. Come on. Hips are square to the ground. Let's stand for eight. You got it. Seven. We're gonna open up. Hit that outer glute. That's where we go. In five. Four. Nice work. Nice work. Three. Four. Come on, come on. Two. And one. Nice work. You can take a quick break if you need to readjust the weight. Forearm goes down to the ground. You're slightly going to open like you'd find in a side plank. Knee draws up towards the ceiling. Up an inch, down an inch. Option to drop that weight or keep it. If you're keeping it, you really got to squeeze that hamstring. Yes, you can. Hold it there. Let's go. Come on. Come on, we're moving on. Going up to standing after this. Let's go. Finish it right Here you go. 8. Come on. 7. Draw that knee towards the ceiling. 6. You got it. 5. You feel those outer glutes on both legs? That's normal. Let's go, let's go. Final three, you're gonna hold high. Two. Last one. Isometric hold and squeeze. Squeeze for eight. Seven. Six. You got it. Five. Stay with it. Four. Yes, you can. Come on. Three, Two and one. Set it down. Nice work. Nice little booty burn for you. Awesome job. Grab a quick sip of water. We are going to move up to a standing position. Moving on to chair and we are going to hit some arms right here. How are you guys feeling? That's one way to start a booty burn and workout. Love it. You guys, thanks so much for joining. Sierra, Stephanie, welcome from New York City. Oh, nice work, Kerry. Ok, guys, moving on, moving on. I'm going to go in my 10 pound weights. We're hitting biceps. You guys who did the bicep workout yesterday at what, it's just a short set. Biceps and triceps. Okay. I'm gonna use my 10 pounds. Find a chair right here. As I drop my hips, I curl, drop, curl. So it's almost like a half curl, curl, nice curl, half curl. So I'm just pulling up halfway lower down. Drop the hips curl, nice dropping curl. Dropping my seat. Dropping my tailbone towards the ground down. If you need to take a wider stance, you always can. Okay? Take a wider stance if you need to. You want to activate those inner thighs right here. That's where we go. Take it down and up. Let's go for eight. You're gonna hold low in seven, hold those biceps halfway. Six. You got it. Come on. Five. Stay with it. Four. Nice work, Nice work. Three. Come on, come on. Two. And hold it here, hold it here. Tiny pulses, just those arms for eight. Seven, six. I'm going to go 45 in three, two, one. Now you're going to hinge forward as you pop your hips and push. Palms stay facing the ground. Reverse tricep kick. Bend and push. Half curl, tricep kick, half curl, tricep kick, half curl, tricep kick. You kick the arms back as you push the hips back. We're warming up the posterior chain. We're going to go to deadlift next. Okay. Right, right here. First we're going to put it together with a combo move. Give me eight triceps. You can always drop that weight. Seven. Another option. You alternate right here. Alternate arms on four more. Let's go. Four. Ready for a combo move in three. Let's go there in two and one. Bring it up to standing drop. Push in, stand, drop, push in, stand, curl, kick, curl, return, curl, kick, curl, return. Come a move. Half curl, triceps, half curl. Take it down. Drop my seat. Push my hips. Drop my seat. Nice. Knees, hips, knees. Stand, knees, hips. Come on, we got four more total. Yes, you can for four. Stay with me. Let's go. Let's go. Three. Awesome job. Awesome job. Come on, go. Two. Push in. You got one more. Take it down. Kick back. Pull in. Stand tall. Nice. Right foot forward. Left toe staggered behind you. Stagger. Deadlift. So we're going with that hip hinge, hinge and stand. Think about pushing that hips back towards the wall behind me. Okay. Dumbbells so nice and close to my body. You can do this with body weight. Lightweight. You can hold one dumbbell. Shoulders out and back lats. That's my back. That's activated. I'm crushing oranges in my armpits. Hinging those hips. Feel like I got this. Go ahead. Take it to a floating single leg deadlift. Okay. Hinge, hinge, hinge, hinge. Stand tall. Drive through the heel. Hinge, hinge, hinge, hinge. Stand tall. Drive through that front heel. Hinge the hips back. Keep the hips square to the ground. Nice. Maybe at the end of this, I'll show you a trick I use for really nailing these single leg deadlifts. Adding a broomstick. We'll show you at the end of the workout. Okay, hinge, hinge, hinge. You can always keep that foot on the ground. Find that stagger. Two more right here. Hinge, hinge, hinge, hinge. Nice. Last one. Hold at the bottom. If you're in the staggered position, step your foot back. If you need to drop the weights, you drop them. You lift and tap. Lift and tap. Just that back loop right here. There's constant tension on those weights. Yes. Do you feel that front hamstring? It should be shaking. Hello. There it is. Go. Five. Nice. Four. Squeeze that rear root. Three. Keep us off. Bend that front leg. Two. Balance. Last one. Stand tall. Okay, Common mode. You ready? You're going to lower. Tap that back toe. Back lift. Nice. Stand tall. So lengthen the stance. Lower, lift, recover. Stand. Now, if you need to. You want to take this to a balance? You do that looks like this. Ready? Single leg deadlift. Hold. Tiny lift. Stand tall. Single leg deadlift. Hold. Tiny lift. Stand tall. Or you stick with the stagger. Rear lift. Set it down. Stand up. Stagger. Rear lift. Set it down. Stand up. Two more. Let's go. Right here. Lift it. Set it down. Stand up. Last one. Last one. Right here. Lift it. Set it down. Stand up. I'm gonna go totally this way so you can see me. You're going to step this back foot back. You're going to find Warrior 1, heel to arch alignment. If you can. Maybe you double up your weight so you have £20 right here instead of just 10. You decide. It's a single arm row. Hinge it over. Core is tight. Pulling this elbow back towards my hip. Pull, recover. Pull from the elbow. Single arm row. Let's go. Pull. Nice. Exhale, Inhale, down. Exhale. You can always grab a bench or a chair right here. You can bring it back to this. Okay? We're just working on hip mobility right here by keeping the hips open. Pull. Pull from that elbow. Pull. 10. You got this. 9. Back to legs. 8. We go for lunges in 7. Nice work. 6. You got it. 5. Come on, come on. 4. Shoulders. Stay square to the ground. Last. 3. Nice. 2. And one more. Bring those weights right up to your chest. Okay? You guys going to hold them here? You can always drop the weights. You're going to step back to a lunge position. Okay? Lunge and lift. Lunge and lift. You got it. Down and up. Driving through that front right heel. That front booty should be on fire. Yes. Come on. Come on. That's what should be pouring. You got a lunge sequence, then we go cardio burn. You ready? Lunge and then cardio burn. Come on. Yes. You can go. 4. Hold low. 3. I'm going to go to the side again. 2 and hold it low. Find that lunge. Just hold it here. Can you pop that front? He'll drop it. Pop front heel and drop it. You have eight. Let's go. Seven. That sweat is dripping. Six. Come on. Five. Stay with me. Four. Nice work. Three and two. And full range lunge. You're gonna lunge and tap. That's option A. Lunge and tap. That's option A, reverse lunge. Sandhill tap. Option B, knee to elbow lunge. Open the hip. Lunge, open lunge, hip, open, balance, core. You gotta rotate that hip and then close it. Open it and close it. Open it and close it. It burns. That front leg is on fire. Yes. Come on. You got four. Let's go, let's go. Three. Nice work, Nice work. Two. Last one, last one. Set it down. Dumbbells down, actually. Nope. You're Keeping your dumbbells. You ready for some cardio? Cardio with the dumbbells. If you choose. Okay, narrow squat. Narrow squat. I'm gonna find a narrow squat. Plant the weights on the ground. Step or jump back. Give me a push up. Step or jump between my dumbbells. Keeping it narrow if you can. You can always jump outside. You need to go wide, stand tall. You ready to do this? Cardio burst number one. Okay. Narrow squat, Burpee, push up. You're on it. Three, two. Let's go lower. Set the weights down. Step or jump it. Give me the push up. Step or jump in. Stand tall. Narrow squat. Come on. Your pace, your tempo. Yes, you can. Yes, you can. Option, you can always take this up to an incline. Put those hands on a chair bench. Let's go. Bar. Strong right here. Give me that. Full squat each time. Come on, come on. You got this. You could always do this without dumbbells. Yes, you could. Come on, come on. Here we go. That fire's building. Yes, it is. Yes, it is. Come on. You're in it for five. Four, Three, two. Whole plank, whole plank. Three, count climber. One, two, three and hold. One, two, three and hold. Let's go. Hold, climb, climb. Hold. Climb, climb. Hold, climb, climb. Hold. You got it. Let's go, let's go. Climb, climb, hold, climb, climb. Hold. Come on. You're in it for ten. Nine. Eight. You got it. Seven. Stay with it. Six. Five, Four. Three, two and one. Step your right foot forward. Option to pop your weights. Or just gently set your fingertips on them. Chin to calf. Ready? Run it, run it. You can stay here, nice and low or bring it up. Run it like we did in the warm up. Shin the calf, shoot the calf. How low can you stay in that right front leg? Come on. That's why you'd be flying. You got it. You got it. So strong. So strong. That front leg. So stable. So strong. Let's go, let's go. Come, drive it. 10, 9, 8. You get to walk it off in 5, 4, 3, 2. Walk it off. Walk it off. Walk it off. Quick. Rest. How we doing? Yeah, get it, guys. Nice work, Stephanie. You guys are rocking it, okay? Grab a quick step if you need it. You ready to repeat that? What? Do another quick cardio burst, then deadlifts other leg. Okay, same thing. This time go ahead, go wide. Hop your feet outside your dumbbells. Hop back. Ready? Ready? Come on, Burpee with the push up. Feet go outside the dumbbells. You're there in three, two. Let's go. Hop back, push up. Hop the feet outside the dumbbells. Stand up, take it down. Step or jump it. Push up. Come on. Yes, you can. Second set. Yes, you can. Come on. Come on. Right here. You were made for this. You were made to do this hard stuff. Come on. Your mind's going to quit before your body does. Just keep moving one rep at a time. Yes. What would it look like for you today if I said 10 more seconds? What does that mean? Do you pick up your pace or do you just stick with it? Come on. Consistency, you guys. Let's go. Five, four, three, two. Hold that plank. Three count. Climber. Let's go. One, two, Hold. One, two, hold. Climb, climb. Hold, climb, Climb. Hold. Yes, you can. You got this. I know that core is on fire. I feel it. Come on. You disengage it for 30 minutes. Don't quit. Not yet. 15 more minutes in this workout. Yes, you can. Let's go. Let's go. Hold for 10. Nine, eight. You got it. Seven, six. Stay with me. Five, four, three, two, one. Left foot forward option. Fingertips on the weight. Run that back. Leg in back, right chin to calf in three, two. Let's go. Let's go. Run, run, run. How low can you stay in that front sitting leg? Let's go. Keep it loaded. Keep it low. Weight in the heel. Come on. Drive, drive. Pump those arms. Come on. Yes, you can. Yes, you can. Stay in it. Come on. Yes. Drive, Drive. You're here. You're in it. Keep going. Breathe through it. You got 10. 9, 8, 7. Stay with me. Let's go. 5, 4, 3, 2. Walk it off. Walk it off. Awesome work, you guys. Water break. Water break. You earned it. Nice work. Who's breathing heavy? Who's breathing heavy? Hands on knees after that. Yes. Hands on knees. Grab a quick sip of water. It's a gloomy day, raining here in Minnesota. More my nice bright colors for you guys. Bring that energy. You're going to feel so much better after this workout, I promise. I'm already feeling better. Yep. Okay, here we go. Moving on. Dumbbells. Left foot forward, right toe staggered. Deadlift. When you're ready, you hinge the hips. Stand tall, squeeze. Dumbbells stay tight to the body. Hinge. Stand tall. As I stand tall, I'm thinking about driving through that. Left heel squeeze. Nice. Hips go back. Hips come forward. Hips go back. There's a 2x4 from my head to my tailbone. Okay? It all moves together. Flat back range of motion looks different here for everyone. You want to go to that single leg Go to the single leg. One side is always going to be better than the other. That's why we love unilateral work. It exposes our weakness. We all have weaknesses, right? Unilateral training. Like I said, we are unilateral creatures. We transfer weight, we transfer the baby from one hip to the other. We carry grocery bags on one side of the body. Right, right here. Strength training functionally to make you better at all those everyday movements. Okay, for me. Keep you from injuries. We love that. We love that. Love. Some good bar for my runners. So much core, glute hip strength. Those are your power generating muscles. Single leg deadlifts, these are the muscles that propel me forward. My glutes and my hamstrings. And each stride, your stride is generated by the force you put into the ground. You want to jump higher, you want to run faster. You need to build strength in the lower body so you can generate force off the ground. That's how it works. Well, last night I did some reading. Functional strength training. You know, I know you all read that before bed. Okay, two more. Let's go. Feel that front hamstring. Two more. Last one. Option A. Hold here. Tap the ground lift. Tap the ground lift. You don't just bring those weights up because that doesn't feel good for you, okay? Make it work for you. You guys, this is going to keep that constant tension on that front hamstring. Tap and lift. Keep the hips square on the ground. Keep the core tight. Let's go for eight. You have eight. Come on. Seven. Yes, you can. Six. Let's go. Five. Come on. Four. Combo move in three. I feel that front booty. Come on. Two and one. Stand tall. Feel that front leg. It's on fire. Let's burn it up. Finish it. Okay, option floated or stagger. Stagger lift. Set down. Stand tall. Slow and controlled. You guys. Take it at your pace, okay? You can always float it. You can float it. Tiny lift, stand tall. Or you can stagger it. Big lift and stand tall. Your workout, you decide. Hello, Booty burn. Your quads were sore after bar. Strong one. Trust me, your butt and hamstrings are going to feel this one tomorrow. Holy bananas. Keep those dumbbells tight to the body. Keep that core turned on right here. Find that balance. Find that coordination. Find that core. Breathe into it. You got it. Come on. Four more. You go four. Nice work. Go to that single arm row. And three. Give the legs a break. Focus on the upper body. Two more. Two more. Lift lower. One more. You lift with Control, right? You lift with control. Lift and lower. Stand tall. One of the biggest mistakes we see in bar is this, like, lift, drop, okay? Control it. Front heel, back foot is parallel, heel to sole. It's like Warrior 2, but it's Warrior 1, okay? Because this leg just has a soft bend in it, not a full bend. Okay? Can you double up the weights? Maybe you can in your left hand. Single arm row. Right here. Let's go. Pull. Pull from that elbow. Elbow goes back to the rib cage. Hold at the top. Squeeze. Nice. Biggest mistake we see is the opening right here. Nope. Want to keep that shoulder square to the ground, right? Keep the work in our back, working our lats, our middle part of our back. Nice. Core is turned on. Minute I start opening, I put a whole other kind of stress on my shoulder and my low back. Right? Let's go. You guys got this. You know it. Come on. Roll for 10. You got this. Nine. Stay with me. Eight. Yes, you can. Seven. We go to Lunges. And six. It's getting sweaty in here. Come on. Five. You got it. You got it. Four. Nice work, nice work. 3. Come on, come on. 2. Last one, last one. There it is. Stand tall. Nice work. Left foot forward. Weights come to my chest. If you're capable stepping the right leg back. Let's go. Down, up. Lunge and lift. Right here. Lunge and lift. Just dropping that back knee to the ground. Drive through that front glute, right? That's where we burn out that front glute. It's on fire. Yes, it is. Good news is I have a fun new cardio burst for you after this set, too. What? I know cardio in second position, no weights, okay? You gotta just get through this lunge sequence and you're gonna shake it out. Let's lunch for 4. Go. 4. You hold low. 3. Front heel pops if you can. In 2. Last one. Last one. Hold it here. Hold it here. Oh, my goodness. The sweat is everywhere. Can you pop that front heel? Pop it and drop it. Pop it and drop it. Let's go. 8. Come on, come on. 7. You got it. 6. Isometric lunges are so good. If you say lunges hurt your knees. Try an isometric. Just hold it here. Go. 3. Come on. Go. 2. Last one. Set the heel down. Lunge and tap. That's option A, lunge and tap. Option B, lunge to knee. Lunge to knee to elbow. Open the hip and close it. Hip mobility, core strength and balance all built in right here. Hello. Core coordination, agility, balance. You take it where you're at. You guys always come back. You always get better. Okay? These moves, I didn't just develop overnight, right? It's a lot of strength training right here. A lot of balance, a lot of coordination. You get better and better. Oh, man. Come on. Let's go for three. Let's go. Go, three. Nice work. Go, Two. Last one. One. Set the weights down. That front glute is so stinking on fire. All right, Ready for some second position? It's gonna get really fun in here. It's gonna get really fun. You guys okay? What would it look like if I told you seven more minutes in this workout? Seven minutes. Give me your best seven. Best seven. Second position. Second position. Tiny pulses down. Pulse down. Pulse down. One time through. Okay, Short cardio burst. If we have time, we'll repeat it again right here. Pulse eight. Seven. Six. You got it? Five. Four. Hold here. Three, two. Hold here. Like we did in the warm up. Squat and lunge. Squat and lunge. You're staying low the entire time. Toes follow hips, right? Drop the inside knee can work those inner thighs. Pull them in. Option A, stay here. Option B on tiny. Hop, hop, hop, hop. You're hopping into each one. Hopping into each one. That's option B. Okay, really good option. Option two, you got something more. Big up and over. Big up and over. Big up and over. Landing into that lunge, landing into it. Pivoting the hips midair. You decide either way. You have eight. Let's go. Seven. Come on. Six. You got it. Five. Four. Three, two and one. Okay, ready? I'm coming up because we're gonna go to plank. Hold whole plie squat for three, two, one. Step back to plank. Hold. Hold Three, two, one Step or jump back plie, squat. Tuck the tailbone. Hold for three, two, one. Drop the hands. Plank. Hold. Three, two, one. Separate. Jump. Let's go. Hold. Hold. Three, two. Two more. Let's go. Hold like. Hold. Three, two, one. Right here. Hold. Three, two. Back to plank. Last time. Hold. Three, two, hold. One. Step up. One heavy weight. One heavy weight in second position. Moving on. Come on, let's get it. Legs and shoulders. You ready? Drop down right here. Find that second position. Find that second position. Take the time on your right hand. Oh, my legs are so on fire. Okay, here we go. It's an arnold press. One sided. Push and lower. Push and lower. Gotta give those legs a quick break. Here we go. Five, four. I'm getting back into legs in three, two. Lower those legs. Hold. Come on. Can you pop that right heel? Hold it the whole time. Let's go. You have eight on this side. Come on. You have seven on this side. Let's go. You have six. Embrace that shake. Everything is shaking. Oh, yes, it is. Come on, let's go. Four more. You have four. Come on, come on. You have three. Oh, my goodness. Yes. You have two. Holy bananas. You have one right here. Down, up, down, up. Oh, my goodness. Is everyone's legs as hard as mine are? Holy cow. Holy bananas. Right here. Pull those inner thighs together. You have four. You're holding low. Again. You have three. Nice. You have two. You have one. We're gonna do five standing Arnold press by standing. We're dropping down in four. Holding it low. In three. Come on, come on. And two. Last one. Hold it low, hold it low. Can you pop the left heel now? Let's go. You push right here. Come on. You have eight. Let's go. Seven. Keep that tailbone tucked to me. Six. Heel pop is an option. Palm in, palm out. That's five. You have four more. Yes, you can for four. You got it, you got it. Come on. For three. Stay in it, stay in it. Four. Two. Last one, last one. Hold it here. Can you pop both heels? Tuck your tailbone. Tiny pulses down. Embrace that shake. I know it burns. This in an isometric hold. Let's go. 10. 9, 8. Hold here. 7. Isometric in 5, 4. You're down to the mat for core. In 3, 2. Just hold here. Isometric. Tuck your tailbone towards me. Drop your seat. Can you pick your heels above the ground? Embrace the shake for 10. 9. I know it burns. Come on. You are so strong. You were made for this. Yes, you were. Let's go. Five. Drop that seat. Four. Oh. Three. Two, one. Shake it out, shake it out, shake it out. Okay, quick shake out. How about a quick shakeout? Ready? Let's do a shakeout. Looks like this. Tap it. Squat it. Tap it. Stand it, tap it, stand it. Tap it. Stay here. Option B. Jump, tap, jump, tap. This is a quick shake up, then you're down to the mat for core. Let's go. 10. Woo. 9. Come on. 8. You got it. 7. Stay with it. 6. Awesome job. 5. Come on. 4. Woo. 3. Yes, you can. Last 2. And 1. You ready to do some core on the floor? Whoa. Okay, bring it down, guys. All right, let's go. Let's do some core right here. So sweaty. So sweaty. I'm gonna put this down for my back. Okay? Start laying on your back. We'll start simple. We'll get more complicated as we go. How about that? Okay. Legs up the wall. Lower one leg option. Lift the neck and shoulders up if you can. Opposing leg can always rest on the ground. Can always bend at the knees. Shorter the lever easier it is. Pull two, switch. Two. Pulse switch. Okay, Stretching through those hamstrings. Working those low abs. Yes. Awesome job. Nice. Pull two, switch. Pull two, switch. You got eight. Come on. Seven. Nice work. Six. Gonna hold it here in five. You got it. Four. Stay with me. Last three. Nice work. Last two. Awesome job. Last one. Hold one leg high. Doesn't matter. Opposing leg is floating more on the ground. You decide. Hands go behind the head. Right here. Open, close, open, close, open. Pull the elbows to knee. Nice. Pull in. Come on, pull in. We hit the lower abs. Now we hit lower and upper. Right here. Lower and upper. Open, close, open, close, open. Yes, you can. You can always do this from a seated position. Let's go for 10. You got it. Nine. Whoo. Eight. Awesome job. Seven. Stay with me. Six. You got it. Let's go. Five. Come on. Four. Yes, you can. Three. You're so awesome. Last two. And one. You see my toes shaking? Heels go on the ground. Glute bridges. You lift and lower. Take it up and down. Knees are in line with my hips right here. Don't let those knees fall open. Don't let them fall in right here. Keep them in line with your hips. Lift, hover, lift, hover. Number one question I get is I don't feel glute bridges in my glutes. Okay. Draw your heels nice and close to your glutes. Farther the heels are, the more the hamstrings turn on. Tuck your pelvic floor. Tuck your pelvis towards the ceiling. It's a tiny anterior pelvic tilt you have. 5. Hold high. 4. Nice work. 3. We'll work on it in two. And let's hold it high. Tuck your tailbone. Tuck your tailbone towards the ceiling. Now relax it. Tuck it. Now relax it. Tuck it. Now relax it. Tuck it. Come on. It's a tiny tuck. Tuck, relax, tuck. Think about pulling your belly button up. Relax. Pull the belly button up. Relax. Tilt, relax. Four. Hold the tilt in three. Yes, you can. In two. Last one. Hold that tilt. Now transfer the weight from heel to toe. Heel to toe. Heel to toe. You feel that? Transfer from glutes to hamstrings. Glutes to hamstrings. Yes. Go. Five. Hold the toes in four. Isometric hold in three. Yes, you can. In two. And one. Hold those toes. Tuck your tailbone. Lift your seat for eight. Seven, six. You got this. Five. Four, Three, two and one. Gently lower down. Nice work. Back to double leg pulls. Let's go. Pull, two and switch. Pull two and switch. Let's go. This open, close, and you're done. We're stretching. We're stretching in five. Come on. Four. You gotta do open, close. Still. Three. Nice work. Two and one. Make sure your other leg is lifted. Right here. Hands behind the head. Close it. Open, close, open. Pull in, push out. Pull in. Point that toe. Yes, you can. Right here. Let's go, let's go. Yes, you can go. 10. You got this. 9. Stay with me. 8. You're so awesome. 7. Yes, you can. 6. This is it. This is it for 5. Let's go. 4. Finish strong. Last 3. You got it. Last 2. Nice work. Last one. Send it long. Awesome job. Long body stretch. Big inhale, big exhale. Grab some water. If you have a towel with you, go ahead, grab that. You can stretch with it. If you don't, you can walk through these stretches using just your body weight. If you have to hop off, I totally get it. We are at our time limit. Thank you so much for joining us on YouTube live. Awesome work. Stephanie, Chantelle, Ron. Hey, we love having the guys with us. You guys are so great. Thank you for joining us. Awesome job. Instagram Live. I'll make sure to re upload this. Keep it there. Stick around and stretch with me if you can. Grab a quick sip. That was a workout, you guys. Holy bananas. So much sweat and so much burning. Okay, here we go. Down on your backside. Towel goes behind one leg. Doesn't matter which one. You're going to pull it up. Flex the foot. You can always just grab it to catch an ankle. Okay, Nice little pull releasing those hamstrings, right? A lot of posterior chain today. A lot of hamstrings, a lot of glutes. You can open it up to one side. Nice. Pull the toes towards the face. Up towards the shoulder. Ooh, that feels good. I even have my heel on the wall. A little extra stretch for me. Nice work, you guys. I'm so stinking proud of you. I hope you loved Bar Strong number two. All the moves. If you haven't tried Bar Strong number one yet, it came like last week. Go ahead, look back and grab it. It's a good one as well. All different moves. If you like these workouts, as always, hit subscribe on our YouTube channel. You're going to take it up and over and pull up across. Now hitting the outer glutes that we worked right away, hit subscribe on our YouTube channel if you haven't yet. OK. And go ahead and follow us on our social media platforms. Head to nourishmovelove for more bar workouts or free 14 day and 30 day workout challenges. We are going to be coming back live next week on Thursday at 9:30. Again, let's go. Opposite foot, pull it in. And we're going to be using kettlebell or a single heavy dumbbell. We're doing a pyramid workout, your guys favorite. They are so stinking hard but you guys love a challenge. Open it up. So for my strength trainers, this one's for you. For my barre lovers, this one's for you. It's for everybody. Ok. All of our workouts are so good. Mixes it up. If you're hitting a fitness plateau, you mix it up and that's what we are here for. Bring it up and over. Other side. Hit those outer glutes. All right. I always love a good workout with variety. Strength training is the name of the game. We build it into every workout. We build core training into every workout. Cross your feet. Go ahead. Take three back rolls. Roll out through that spine. Third one, come up to a seated position. Awesome job. Let's go ahead and find a butterfly position. Pull the soles of the feet to touch opposite hand, opposite foot. Round out through the back. Pulling the shoulder blades apart and then reverse it. Pull the shoulder blades together. Spread the chest apart. Chest goes up towards the ceiling. Opening the chest, slight hinge forward, hitting those inner thighs. Awesome work. Right hand to the ground. Left arm goes up and over. Big side body stretch. I hope you guys love this workout. Felt every muscle in your body working up and over other side. I know my legs were shaking at the end of this workout. If yours weren't, you can always try and increase those weights. Even with bar you guys. Even with bar. Nice work. Awesome job. That is a wrap for us today actually we're gonna do a quad stretch because it feels so good. And if you haven't yet, you should stretch your quads. Same thing. That pelvic tilt towards me is so good. Come back. Keep stretching you guys. We're going to continue to post new mobility workouts. Stretching workouts every day. In fact, tomorrow we have a new upper body mobility. You've been asking for it. Coming live. Upper body mobility is eight minutes. You can do anything for eight minutes. Awesome work. You guys are so great. Thanks so much for showing up and working hard with me. As always, these workouts will stay live so you can come back and do them anytime. Have an awesome rest of your day. Nice work and I hope to sweat with you again real soon. Bye. All right. Awesome job. YouTube live. You guys are so stinking awesome as always. Thanks so much for working hard. Love you guys. Awesome work. Nice work. First time watching live. Oh, well, hey, I hope you joined us and did some of the workout too. And if you didn't come back, awesome work, Morgan. Thank you guys so much for joining. Thank you all. You rock my socks off. Okay. Nice work, you guys. I hope you keep coming back for our lives. If you want to see different times, let us know. You're going to start this now. Yay. You totally got this, Mel. Have so much fun. Not going to lie. Legs are going to be on fire, but you're going to love it and feel better afterwards. Yes. So hard. I felt it too, Amanda. Seriously, like, legs shaking bar is always harder than it looks, isn't it? Always harder than it looks. You guys are so awesome. Thanks so much for showing up and working hard. And of course, more workouts as always@nourishmovelove.com have a great day.