45-Minute Full Body SHRED Workout Class (No Equipment)

Hi, I'm Lindsey Baumgren and today I'm leading you through a 40 minute full body shred workout using just your body weight. Today is bodyweight, strength training, core conditioning and hiit cardio intervals. You're getting it all in this intense 40 minute full body workout. It looks like this. You have four circuits. Each circuit consists of four. Upper body strength, lower body strength, core and cardio. You're going to do each exercise for 40 seconds of work and then you're going to get 20 seconds of rest and transition between exercise. Repeat each exercise circuit twice, close it out, move on to the next one. It's going to be a lot of fun and we're going to hit everything from head to toe using just your body weight. So let's get ourselves started with a warm up. Go ahead and step back on your mat. Find yourself with your feet underneath your hips. Take a big inhale. Reach up nice and tall. Squeeze your belly. Squeeze your butt. Give me a nice baby back bend. Just open up the chest and the shoulders. There it is. That feels really good, right? Reach up nice and tall. Go ahead, let those arms fall. Take the knuckles behind the back. I'll turn to the side so you see me. Interlace your fingers, pull them away from your tailbone and take a nice chest expansion. That feels really good, right? Okay, go ahead, flap it out. Flap those wings right here. And then take it down to a hinged over position. Keep flapping those wings. Open up that posterior chain those hamstrings, those glutes. Nice. Stand back up tall. Flap those wings right here. I'm gonna come back to facing you. We're gonna take those arms straight up overhead and just go alternating sweeps to the back. Pedal those arms gonna get into some mobility and then we'll get some dynamic stretching and we'll jump into our workout right here. So soften the knees. Core is tight. For four, three, two and one. We're gonna go right back into squats. Grounded through the heels, down and up. Squats. Body squats right here. This is the name of the game today. Any point in time you don't want to do what I'm doing, you come back to this move right here. Chest is tall. Nice. Squeeze your butt at the top. Knees go out towards the pinky toes. You have four. There it is. Three. Nice. Four, two and one. Stand tall. Arms go up. This time, pedal the arms towards me. Swim it forward. Mobility for the shoulders. Other way. Nice. You have four. Three, two, one. We're gonna go squat with an internal hip rotation. So squat, tap your heel. Squat, tap your heel. Squat and tap. Squat and tap. Little internal hip rotation. There you go. Engage the core. Engage those inner thighs. Whoo. Nice. Four, three. There it is. Two and one. Take it to the back of your space. Back of your mat. You're gonna hinge over. Oh, nice. Forward fold. That feels good for my hammies. Right? Walk out to high plank. Nice. Hold here. Walk it right back in. Tap the toes, stand up tall. Couple plank walk outs, we're opening up our posterior. Change our hamstrings, our low back. Warming up the shoulders, warming up the core. All the way up. So much you can do with just your body weight. And we're going to use it today. Nice. One more plank walkout right here. One more plank walkout. Nice. And you're going to hold that plank. Hold the high plank. Once you get there, hold your high plank nice. Weights distributed between all ten fingers. Pull up on your kneecap. Push back on your heels. Step your right foot outside your right hand. Easy twist. Dropping my left hip towards the ground. Holding here, finding a nice range of motion in my hips. Hold for three, two, one. Nice. Step back. Switch out. Other side. Left foot outside left hand. Easy twist again. Dropping this hip down towards the ground. There it is. Hold it here for 4, 3, 2, and 1. Plant the hand. Step back. High plank. Push back down dog. Pedal out the heels first. Down dog. This should feel really good. Press your chest towards your thighs. Nice. Shift forward. Find that high plank. Reach back down dog to high plank. Option stay here. Down dog. High plank transitions. Option B. Add a push up. So I go down dog right here. Drop to push up. Oh, and push back. High plank. There it is. Warming up the chest option. Drop to the knees for the push up. Pops the toes and hop right back to down dog. High plank. Push up. Down dog. Take one more right here. Push up, down dog. Walk your hands back to meet your feet. There it is. Roll up one vertebrae at a time. Two big shoulder rolls. When you get to the top, we're gonna go into a little cardio to raise the heart rate. So we're gonna start with jacks. Just jack it out right here. Jack it. You want low impact, you tap it. Tap it. I'm gonna give you options today. High impact or low impact, you get to decide. It's your workout. Either way, you're getting a full body shred. You got eight, seven, six. You got it. Five, four, high knees in three, two, three. Let's start with knee pulls right and left. Right here. Pull and crunch. Pull and crunch. Option A, stay here. Option B, take it to high knees. Run it, run it. There it is. Get Those knees up. 8, 7, 6. Butt kicks in. 5, 4, 3, 2, 1. Heels to the glutes. Get them up, get them up. Right here. Push those arms right here. You got eight, seven, six. You got it. Five, four, three, two, one. Walk it off. You warm? Grab some water. Nice and warm, right? All right, you guys. 40 minutes, full body shred. Your first circuit. Circuit number one, chest and back, Sumo squats, legs and thighs. Okay, we're going to start on the ground, upper body. So you go upper body, lower body, core cardio, that's your moves. First move I'm going to show you is a Superman push up. So I start in a push up, high plank position. Lower all the way down to my belly, Reach out, lift, replant the hands by the chest. Push up is one straight line. Okay? That is very tricky if you cannot push up as one straight line. Push up from your knees, repop to plank before you go down. I'm going to show you both options. It's a Superman push up. You're working for 40 seconds and then you get a 20 second transition. During that transition, I'll show your next move, your lower body. Move. You with me? 42nd full body shreds, starting on the chest and back. Push up. Superman. Push up. Superwoman Push up. Call it what you want. All right, Find that high plank position. Your 40 seconds starts in three, two. Let's go right here. So all the way down to the belly, reach the arms out, lift up, quads come off the mat. If you can replant the hands, tuck the toes, push up as a straight line. Straight down, reach out, back extension. Replant. Replant the hands right next to your chest and try and push up as one straight line. Okay? Pretend you have a water, a glass of water on your back. You're pushing up as one straight line. If that is not possible for you, that is. Okay, you replant the hands, push up to the knees, pop to the toes and go right back down. Okay? You choose. Whatever works for you. You can push up from the knees or push up from the toes. Make it work for you. Come on. You're in those final seconds right here. You got 5, 4, 3, 2, 1. One more Superman for good measure. All right, Nice work. That's move number one. 20 second transition right here. Move number two, sumo squat with a calf raise. Squat, calf raise at the top. Sumo squat, heels in, toes out. Give me a squat with a Calf raise at the top. Okay. Calf raise is optional. You're on in three, two. Let's go. Squat, push and calf raise. Squat, push, and calf raise. So the calf raise is optional. If you don't like it, you don't have to do it. Okay, can just give me a sumo squat right here. Down and up, down and up. Keeping constant tension on those legs, targeting those inner thighs. So as I stand up, think about pulling those inner thighs together. Pull those inner thighs together. Knees shoot out towards the pinky. Toes, legs, quads. That's the top of my thighs right here. And my inner thighs. You're gonna feel it all. 10 seconds. Let's go. Yes, you can. Come on. Come on. Down. Push. Let's go. Four, three, two, and one. You're out. Walk it off. Core, core. Looks like this. You're gonna hold that sumo squat. Oh, legs are gonna be on fire. Hold that sumo squat. And you're gonna reach side to side, reaching for my calf or my ankle. Okay? Hitting the obliques, standing core, core off the floor right here. Find that sumo squat. You're on in three, two. Let's go. Hold that sumo squat. Reach calf, shin or ankle. Reach, reach, reach, reach. Hitting these obliques, holding low in the legs. Hit the obliques, push. You're going to feel the quads at the top of the legs. Those are going to fire. Okay, Come on. Stay low in those legs. Use your core. Side to side. Sculpting those side abs, those obliques, reach. Keep that chest up. Okay? Range of motion is gonna look different for everyone. Maybe you can get all the way down towards that ankle bone. Maybe you're right by the knee. You do your best. Forget the rest. You got 10 seconds. Stay with me. Yes, you can. Hold low and reach right here. Finish with me. 4, 3, 2, and 1. Oh. Shake out those legs. Right. Okay, final move is cardio. Three loaded jacks in a burpee. Get low. 1, 2, 3. Drop to burpee up. Add the jump at the top if you want it. Three loaded jacks with a burpee. I'm going to show you low impact to start, and then I'll go high impact. Three, two, one. Low impact. Tap, two, three. Take it down. Step back, step in. Stand up, get low. Tap, 1, 2, 3. Take it down. Plant. Step, step back, step in. You want high impact. 1, 2, 3. Hit the floor. Burpee up. Explode. 1, 2, 3. Burpee, explode. Hup. There it is. 1, 2, 3. Come on. Yes, you can. You do your best. This interval is meant to push Your heart rate. Yes. Yes. What would it look like if I said 10 more seconds? Come on, finish these burpees. Three jacks, one burpee. Right here. Finish. 3, 2, 1. You're out. Nice work. Okay, same four moves. Superman, push up. Repeat it. Catch your breath. Catch your breath. Get your hair out of your face. All right, Superman, push up. You guys with me. All the way down to your belly. You're there in three, two. Let's go. Down, out. Reach up. Replanted the chest. Push up is one straight line down, plant, reach. On that super mat, I'm trying to get my arms off the mat. Lift my legs off, lift my quads. Can you get your quads, the top of your thighs, off the mat? Okay, you know your option? It is always plant and push from the knees, then come up to that high plank before you lower all the way down. You do your best. Forget the rest. You got this. 10 seconds here. 10 seconds. Yes, you can. You are so stinking. Strong. Chest and back. Getting it all right away. Finish with me for three, two, and one. You're out. SumosPot option to add that calf raise at the top if it feels good for you. Come on. Two times through each circuit. Last time on each of these exercises, right? Heels in, toes out. Squat with a calf raise. Shoulders are down and back. All right, you're on in three, two. Let's go. Squat. Pop the heels off the mat. Down, up, down. Hello, calves. Hello, ankle mobility. Hello, inner thighs. Adding that calf raise increases inner thigh engagement. Inner thighs, inner thighs. Find that balance option. Take that out. That doesn't feel good for you. Just give me body weight sumo squats. Okay? Body weight, sumo squats. You decide what works for you today. 40 seconds on targeting the lower body here. That is our goal. Lower body, come on. 10 seconds. Yes, you can. Then we're gonna hold that sumo squat. Oh, it's gonna burn. It's gonna burn. Come on. Stay with me. 5, 4, 3, 2, and 1. Walk it off. Nice work. Okay, we're gonna hold that sumo squat. You're gonna go into those oblique reaches. Oblique reaches. Yep. Hitting those obliques. Yeah. Holy bananas. Right. Legs on fire. Right here. Get low. Hit those side abs. Come on, get low. You're on in five. Here we go. Three, two, let's go. Reach, reach and reach. Reaching my hand down towards my calf, shin, ankle, knees, stay out. Towards the pinky toes. Chest stays up. Core off the floor. Legs are still turn on. Legs are going to shake. I have a little bit of a barre. Background. A little bit of ballet dance. I'm not a dancer, but bar strength and hiit, that was my specialty for a while. So I like incorporating that into my strength exercises. It is good to train a variety, guys. Variety is a spice of life. That's how we avoid fitness plateaus. Come on. 10 seconds here. My legs burn. I know. Yours should too. Right here. Come on, reach. Get Those side abs. 5, 4, 5, 3, 2 and 1. Walk it off. Legs on fire. All right, you have three loaded jacks. Three loaded jacks, one burpee. You decide. You tap it or you jack it. You step back or you give me the full burpee. This is your cardio segment. I want hands on knees. Push the heart rate. Can you do that for me? I think so. You're there in five. Let's go. Three, two. Let's go. Three jacks. One, two, three. Give me the burpee option. Jump at the top. One, two, three. Okay, in those jacks, you're staying nice and low in the legs. Push it, push it, push it. Come on. Down. Up option. Explode up at the top. Cardiovascular endurance, that is what we're going for. Right here. Hands on knees. You get a one minute break between circuits. You gotta earn it. You gotta earn it right here. Come on. That water break is coming for you. Keep pushing for me. Yes, you can. Yes, you can. Keep saying that. 10 seconds. 10 seconds. 2, 3. Give me the burpee. Come on. Can you get one more? One more. Three, two. One more. One minute rest. One minute rest, Right. I can't talk. That's where you should be. Join me. Hands on knees. Grab some water. Okay, we're going hard in these cardio segments. 40 seconds. Get one minute to catch your breath. Okay, grab water. Circuit two. Circuit two. Trying to catch my breath. Okay, circuit two is triceps, shoulders, squats and lunges. Okay, we're going to go down to a sideline. I'm going to show you exercise one. You're going to lie on your side. We're going to do both sides, so it doesn't matter. Lying on my side, hand plants right by my chest. Other hand finds the top of my shoulder. I'm pushing from the ground. Explode up. Push. I'm lying on my hip. Push. I'm hitting shoulders and tricep. Back of the arm. That is your first move. We'll do it on the other side. The second time through side lying, tricep press. From there, you go into a nice loaded squat lunge. We're going to stay on the right side of the body. Squat lunge, squat lunge. You've got to stay low all 40 seconds. It is going to burn. It's going to be challenging, but it's going to be so good. And then we have one of my favorite core moves. So many good moves in this circuit. You guys. Chest hitting the triceps and the shoulders to start with. Okay, line right here. Let's go. Three, two, go. Push, push. Hand is right by my chest. Okay. Arm closest to the ground, wraps around and tap the shoulder right here. Push. I'm pushing up through the palm of my hand, hitting the tricep, the back of my arm. My shoulder is going to be turned on and my core is going to be turned on right here. Come on. 40 seconds. This should burn. Body weight, triceps and shoulders right here. Side lying tricep press. Love to hate it. Love to hate it. Come on. Yes, you can keep pushing. You are so strong. 10 seconds here. There's so much we can do with just our body weights. You are doing it. You guys Finish with me. 5, 4, 3, 2. And one more pushup. There it is. You're out. Quick, rest here. 22nd Rest while we get into the loaded squat. So just my right leg is going to move. Find that loaded squat, squat, lunge, squat, lunge, squat. You got to stay in that position for all 40 seconds. It's low and it is fire. This standing left leg is going to be on fire. You're there in 3, 2, 1. Find that loaded squat lunge, squat lunge. So just my right leg is moving. Okay. A lot of weight right here in this front heel. This leg, this standing leg, this butt, this quad, they're going to be on fire by the end of this 40 seconds, I promise you. Okay, if they're not, get lower. I already feel it. You feel it? Squat and lunge, focusing on a unilateral movement, single side of the body. Okay? Focusing on. This is my left leg. That's got to work. It's got to work hard. It's got to work hard for 10 more seconds. Yes, you can. Come on. Lunge, squat, lunge. Hip burns. I know. I'm with you. Four, three, two, one. One. You're out. Walk it off. Legs on fire, you guys. Core, okay. Take it all the way down to the ground. Full body, sit up with a toe tap. Full body, sit up. Toe tap, Full body, sit up. Toe tap. Reaching opposite hand, opposite toe. That's what I'm reaching for. You're there in three, two. Let's go. Full body, sit up. Toe tap, Toe tap. Can you keep your legs straight? That's not an option. Bend your knees. Bend. Okay. Bend. You decide. Keep it straight or bend it. The longer the lever, the straight leg, the harder it is. The shorter the lever, the bent leg, the easier it is. You decide. What do you have in you today? Come on. Big exhale. Audible exhale. Pulls me up. Come on. Full core right here. You got it. Finish with me. You got five, four, three, two. One more and you're out. Cardio. Oh. You're going to stay on your back, get up and sprint. It is a total body roll up. Okay, get up. You're going to run. 2, 3. Roll all the way back. Roll all the way up. One, two, three. Okay, I'm going to show you how to get off the floor if you can. Starting right here. You're on in three, two, one. Option. Use your hands to push you up. One, two, three. Fast feet. Option. Arms overhead. Get up. One, two, three dot get yourself off the ground. However, you need to use your hands or don't. Okay? This is an everyday movement. You get off the ground, you move. You got three of them. Run. Two, three. Fast feet. Pump those arms. Get up and sprint. One, two, three. Come on. You were made to do this stuff, you guys. You were made to do these hard things. It's going to make you stronger, it's going to make you better. That's why you hit play today, right? 4, 3, 2, 1. Nice work. Awesome job. I know that's a challenging move. If you're not there yet, that's a beautiful thing. You come back, you do these workouts again, you get better. Ok? Side lying. Tricep press. Other side. Right here. Lying on the other side. Outside hand right by my chest. Underarm touches the shoulder. Three, two. Let's go. Push up. Driving through the palm of my hand to push me up. Lying on my hip, driving through the palm of my hand, focusing on this tricep and this shoulder. That is what is pushing me up. That is what is getting me off the ground. This is again, challenging move. Bodyweight movements are not easy, you guys. They are tough and it's good to try new things. This is a new exercise for you. I encourage you to try it. Come back. Try it again. This is how you mix things up. This is how you build muscle. This is how you avoid fitness plateaus. Come on. Yes. You can stay in it. You have five seconds here. Five, four, three, two. You got to give me one more pushup. Get off the ground. There it is. Lunge, Squat. Other side. This Time. Standing on my left leg. Okay, I'm sorry. Standing on my right leg. My left leg is going to move. Standing on my right leg. My left leg goes lunge. Squat my right leg. Time to feel the fire. Left leg got burned out last time. Now it's time for the right leg to feel the fire. You with me? Squat. Lunge. In three, two. Let's go. Lunge, squat, lunge, squat. Constant tension on that right glute and quad. This is how you burn out the lower body. Using your body weight, you increase time under tension. Right here. This loaded squat, it is killing me. It is burning. Okay. Time under tension. Using just my body weight is hard. This is tough stuff. You're doing it. You're doing it with me. Stay with me. Don't quit. Not now. You're stronger than that. Come on. 10 seconds. Yes, you can. I know it burns. You have five, four, three, two, one. Oh, holy bananas. Holy bananas is what we say when it gets really, really tough. Shake out that standing leg. Full body, sit up, toe touch, core. We did upper body, we did lower body. Now we do core. Full body, sit up, toe touch. Keep the leg long or bend the leg up to you. You're there in three, two. Let's go. Reach for that toe. Reach for that toe. Right here. We did core off the floor. Now you get core on the floor. Okay, Big exhale. That's what helps hold me up. As I exhale, think about pulling my hip bones together. That hits the lower abs, that hits my transverse abdominals. That stabilize my core, make me strong through every exercise that I'm doing today. This is tough stuff, you guys. 10 seconds. 10 seconds. Yes, you can stay in it. Let's go. 5, 4, 3, 2, and 1. You're out. Full body, roll up. Are you ready for it? Get yourself off the floor. However, you need to use your hands. Go slower, go faster. This is your Cardio, your cardio. 40 seconds of fire. Three fast feet at the top. Get up and sprint. Move your body. That's what it's called. Get up and sprint. You're there in three, two. Let's go. Roll back, roll up. Sprint for three, two, one. All the way down, all the way up. Holy bananas. Your core is working right here, too, right? Hello, core. Hello, core. Sprint for three, two, one. Take it down. All the way down, all the way up. Get up. Sprint for three, two, one. Nice work. Down, up. Three, two, one. There it is. All the way down. Come on. Yes, you can. Yes, you can. Right here. You are working hard, hard. You are working for that one minute break. That one minute break. It's coming for you. It comes in 10, 10 seconds. You can do anything for 10 seconds. Yes, you can. Five, four, three, two, one. You're out. Nice work. Grab some water. Grab some water. You guys. Get your water bottle however you have to. On your knees. All right, you guys, two circuits down, two to go. Halfway right. Feeling good. It's the point where you're like, alright, I'm feeling good. This is what I signed up for. Get those endorphins pumping. I'm going to show you your moves. Circuit number three. Shoulders and back, upper body and then legs. We're doing some lateral lunges and some deadlifts. So we're going to get the glutes and we're going to get the hammies. We're going to get it. All right? Okay, your first move is upper body. It is an inchworm or a plank walkout. So I. So I'm going to walk out to high plank and I'm going to add two back. Swimmers, I'm going to show you what that looks like. Hands over, walk out to high plank right here. Reach out and swim back. Reach out and swim back. Ok, this swim is a lat pull. So I'm pulling right here through these muscles. Pull and then set back down. Ok? Hips stay square to the ground. Right? Walk in, tap the toes, walk right back out. Repeat. That is your move. An inchworm with two backswims. Okay. Hitting the shoulders and the back with just our body weight. You guys ready for this? All right, your first move, Inchworm two. Swimmers starts in three, two. Let's go. Walk out, find that high plank and then swim and swim. Walk back in, tap the toes and walk straight back out. You move at your pace. This is a timed 40 second interval. So you move at your pace. Walk in, tap the toes, walk out. Okay, your workout right here. Okay. You can always drop to the knees for the plank. Swimmers, I'll show you that next. Walk out, find that high plank option. Drop to the knees for more stability. Okay, beginner postpartum, if you don't have that core strength yet, that's where you are. Walk out, find that high plank. Swim. Squeeze your back, squeeze your back. Using your body weight takes active muscle engagement. You're in the final. 5, 4, 3, 2 and 1. Here up. Nice work. Legs, lateral lunge, single leg deadlift. We're going to go to the right first. So lateral lunge, come up. Can you balance or stagger? Right here. Deadlift. Okay, that's option A lunge, option B. Balance. Okay, Find the balance. Or don't. You decide. Lateral lunge. To your right. In three, two. Let's go to option A. Lateral lunge. Come up, tap the toe, tap down, deadlift. So lunge, hips back, deadlift. Hips back towards the wall. But there's no bend. Okay, right here. Glutes that outside, outside leg, hamstrings and glutes in my standing leg, outside leg, standing leg. You want to make it harder. Lunge balance. Single leg deadlift. Slow and steady. Drive. Find that balance. Down, up, shoot it back up. That's hard, right? Yes. Challenge yourself today. Try something new. Challenge yourself. That's what you're here for. Come on, you're in the final. 5, 4, 3, 2. And one more. Deadlift. Nice work, you guys. Walk it up. Core down to the ground. Finding a boat pose. Sitting on my cyst bone. Sit back. Fingertips are going to face my butt to support me. Shoulders out and back. Kick out, open, close, pull in, out, open, close. Pull in. Hitting more of those inner thighs and low abs. You're on in three, two. Let's go. Out, open, close, and option. Just out and in. This is an option right here. Okay, okay. Or abs open. That's hard. Hello. Hello, abs. Come on. Keep breathing. Yes, you can sit back. Relax those shoulders. Keep the shoulders out of the ears. This is challenging for that core, right? You want to make it easier. Do one leg at a time. Out open. And other leg out open. One leg at a time is a great option. Okay, you're in the final 10 seconds. Yes. You can choose. Whatever you're going to finish this workout, you're going to finish it right here. Come on. 5, 4, 3, 2, 1. Nice work. That is your core. On to cardio. A good old lateral shuffle. You're going to move side to side on your mat. 2. Shuffled. Shuffle, shuffle, tap. Shuffle, shuffle, tap. Moving side to side. Get that coffee table out of the way and get ready to move. We're going to go to our right. First 40 seconds of lateral shuffles. Stay low in those legs. You're there in three, two. Let's go. Shuffle, shuffle, tap, shuffle, shuffle, tap. Come on. Chest is up. Eyes are up. Right here. Give me that. Tap down. Right here. Come on. Fast on the feet, light on the toes. Cardiovascular endurance. Stay low, stay low. Stay light on those feet. Push that heart rate. Push that heart rate. That's the goal. That is the goal of this circuit. Number three, right here. Come on. Push that heart rate. Yes, you can. Yes, you can. Keep moving, keep moving. Looks so good, you guys. Whoo. Yes. There it is. There it is. Come on, come on. Yes. Right here. 10 seconds. What do you got for me? Finish, finish, finish strong. You're in it and it together for 5, 4, 3, 2, 1. Walk it up. 20 seconds to recover, and then you're right back in those inch worms. Ha. Catch your breath. Okay, back to upper body strength. Plank walkout, two. Lat swimmers. Plank walkout, two dot Lat swimmers, you're there in three, two, one. Let's go. This is hard, pairing these moves right on top of each other. This is hard. Use this move if you need to to catch your breath. Slow it down. Planks are always harder when your heart rate is high. Shoulders back. Right here. That's what we're focusing on. Shoulders and back. Hello. Core is also turned on. There it is. Nice work. Walk it in, walk it out. Swim and swim. Squeeze your back. Pull your shoulder blade down towards your hip. That's how we get those lats involved. Come on. You're in it. 5, 4, 3, 2. 1. More walkout 1. Nice work. Lateral lunge. Deadlift. Other side. Okay, going to my left. Lateral lunge option. Tap it. Deadlift option. Floated. I'll show you taps first, and then I'll move to the floating, the more challenging of the two. Okay, going to my left in three, two. Let's go. Lateral lunge. Up. Deadlift. Okay, so this is outer glute right here. This is standing leg right here. Tap down. Okay. Outer leg, standing leg. Soft bend in that standing leg, but really focusing on the hamstring. Like I said, if this is too easy for you, then you're right here. Find your balance. Kick it back. Single leg floating. Deadlift. That's challenging. That is hard. Find your balance. Find your stability. Okay. Love these unilateral moves, focusing on one side of the body at a time because you find your weaknesses. We all have a lazy side. Okay, Good to get into it. Even it out. You're in the final. 3, 2, and 1. Nice work. Awesome job, you guys. Core, core, core, core. Find that boat pose. Fingertips, face my butt for a little gentle support. Right, Right here. Kick out. Open, close. Pull in. Out. Open, close. Pull in. That's the move. Yep. All right, you guys, shoulders are down and back away from the ears. You're on. Three, two, let's go. Kick out. Open, Close. Pull in. Push open. In, out. There it is. Ah. You know your options. You know your options. One leg at a time. Out, open, in, out. Open, in, out. Open in. A lot of options. One, Leg at a time or two legs make it work for you. It's got to be challenging. It's got to be hard because you only have 10 seconds of it left. 10 seconds of it left. Yes, you can. Yes, you can. Stay on it. Whoo. It burns. It burns. I know. Come on. Yes. Yes. 5, 4, 3, 2, and 1. Oh, you're out. That's hard stuff right core. All right, you guys, lateral shuffles, cardio. You're going to push it right here. This is going to spike your heart rate, and that is the goal. Get your heart rate up. Let's go to the left this time. Two lateral shuffles. Starting to the left. Get low, move fast. You're there in three, two. Let's go. Shuffle, shuffle, tap, shuffle, shuffle, tap. Come on, come on. Light on the toes. You gotta move fast, move fast. Let's go, let's go. Come on. Yes. There it is. There it is. Looks good, you guys. So good. Fast and furious. Light on the toes, fast on the feet. Feet. You got it. You got it. Come on, come on. Just keep moving for me. Just keep moving. One rep at a time. Right here, right here. Nice work. Yes. Come on. There it is. Oh, those legs. The fire is building. You're in the final. 10, 9. Let's go. Finish strong. Yes, you can. Yes, you can. Let's go. 5, 4, 3, 2, 1. Walk it up. Grab water. One minute to recover. Final circuit. Final circuit. That's tough. It burns. That's where you should be. Out of breath, gasping for air. Okay, you guys. Trigger number four. Bring it home. Finish strong, Total body. We're hitting everything in this circuit. First move, plank with an alternating forearm drop. I'm actually going to show you this way. So you can see right here. Drop, drop. It's just an alternating forearm drop. Not dropping both. Just one at a time. That is going to hit everything in this upper body, in this core. Gonna be really challenging. One forearm drops at a time, okay? If you need to, you take it from your knees. That's a great option. Take it from your knees. Okay? And then we go up to a single leg. Skater squat. Whoo. Hello, Booty burn. It's gonna be a lot of fun, you guys. Last circuit. You with me? Come on. Finish this like you're gonna be proud of yourself. Finish proud, finish proud. Let's go. Right here. Find that plank position. You're on in five, four, three, two, go. Alternating form drops. So drop one arm up, then the other again. Try to keep those hips square and stable to the ground. Just one arm At a time. As I drop, do you feel the opposing arm tricep work? Oh, there it is. Triceps are turned on, shoulders are turned on, core is turned on, chest is turned on. Your modification? Take this from the knees. Alternating forearm drop from the knees. Really good option. Got to get that hair off my neck. Whoo. We're sweating up in here. There it is. Alternating forearm jobs, knees or toes. Come on. Yes you can. What would it look like if I said five more seconds? Finish. Three, two, one. That burns, you guys. Awesome job. If you did that on your toes the whole 40 seconds. Pound you knocked it out. Did it on your knees. Pound you knocked it out. Because you do your personal best. And that's all I want. Okay? All right. Single leg skater. Standing on my right leg, left leg, tap behind, tap up, tap behind, tap up. Similar to a curtsy lunge. I'm gonna show you options. 3, 2, let's go. Tap, tap. This is option A right here. Focusing on this right. Standing leg curtsy or skater tap, Curtsy. Your skater tap. Majority of the weight stays in this front right leg. Okay. Just that, this left toe. Just 20%. You want this harder? Okay. Okay. Balance. Oh, I couldn't do it. Take it out. Take out the tap. Balance skate. My legs are on fire. I'm going tap, tap. Okay, you do your best. Forget the rest. You do you. That's it. You got five, four, three, two, one. Walk it off. Core, core. Nice work. It is a single sided crunch. Okay, let's keep this right leg. Right leg goes long. Left arm right here. Single sided crunch. Crunch. Just on this side right here. Single sided crunch. You're there in three, two. Let's go. Focusing on one side of the body. Crunches right here on one side. We'll get the other side the second time through. Nice, nice. Wanna make this harder? Could always send this leg out. Haha. Oh, there it is. Oh, yeah, there go. It gets harder. There's always ways to make every exercise harder. Okay? Harder or easier, you're gonna scale it to make it work for you. So I love body weight training. Use what you got. Do your best, Forget the rest. 10 seconds. One. Nice work. Right here. Finish with me. 4, 3, 2, 1. Done. Nice. Ready for your last cardio segment? Are you ready? It's bound. High knees, back step to the back of your mat. Give me a bound forward, bound up, run it back, high knees, bound up, run it back, high knees. That's what we're doing. I'll show you low impact. You're there in three Two, low impact, walk up, walk back. Walk up, walk back. You're staying low the whole time. Pump the arms, walk back. Okay, that's option A. Option B, you go for it. Big bound, high knees. Okay, Big bound, high knees. Options for everyone today. Options for everyone. Body weight training, Bound up, high knee, run back. Get those knees up on that. Run back. Come on. Move like an athlete. Move like an athlete. Light on the toes. Let's go, let's go. Yeah. Push it. Come on, come on. Five, four, three, two, one. Nice work, you guys. Awesome job. One more time through circuit number four. Bring it home, bring it home. And then you're stretching. Okay? Plank. Alternating forearm drops. I gotta get my towel. It is too sweaty in here. Five seconds, set up that plank. You're on in three, two. Let's go. Alternating forearm drops. Drop, drop, drop. Okay, you know your option. One forearm drops at a time. You feel your tricep and your shoulder and your chest. All working your option down on the knees. Okay. Alternating forearm drops from the knees. Both are equally as good? Yep. Okay. I want good form. Okay. No, hips are moving. Keep those hips square and stable. Let's go. What would it look like If I said 10 more seconds? Yes, you can. Yes, you can. Finish strong. Five, four, three, two. You're out. Walk it off. Single leg skater. Other side. Curtsy lunge skater. Call it what you want. Standing on my left leg, right leg behind tap. Okay. Can always go to the balance if you want it harder. I'm going to tap it. I'll show you the balance. You're on in three, two. Let's go. Tap, tap, tap, tap. Focusing on that standing glute. Tap, tap. You want the balance? Let me show it to you. I got to find my balance first. Skateboard skate. Oh, it's hard. Skate, skate. Gotta find that focal point on the ground. I'm going taps. Tap, tap, tap, tap. Come on. Burning out this standing glute. Yes, you can. Down, up. Let's go. Stay loaded in that standing leg. Burn it out. You got 10. Nine, eight. Let's go. Finish strong. Yes. Five, four, four, three, two, one. Walk it off. Shake it out. Single sided bicycle crunch. Other way. Single sided crunch right here. Okay. Left leg is long, right hand is behind the head. Single sided crunch on this side. You know the drill. Make it harder by shooting this other leg out. Let's go. 5, 4, 3, 2. Let's go. I like to place my hand on my core. I had two babies. I have two babies. One year old and a three year old. I find it hard to engage my core after having babies. So I like to place my hand on the muscles that are working so I can feel them turned on and I can feel them engaged. Let's go. Right here. Inhale, exhale, Inhale, exhale. Crunch. Come on, let's go. Two moves, you guys. Core and cardio. And you're done with this workout. 40 minutes of fire. Yes, you can finish with me. You're almost there. Bring it home. 5, 4, 3, 2, 1. You're out. Nice work. Get it up. Last time, you guys. Bound forward, high knees, back. This is it, your final move. Let's go. Let's go. Final move. Bound high knees, bound high knees. Yes, you can. You know your option. Low impact. You're walking forward, walking back. Stay low in that squat. Okay? Three, two. Let's go. Last 40 seconds of work right here. Raise that heart rate for me. Come on. Finish strong. Right here. You got it. All strength, upper body, lower body, core and cardio. That's where we finish. Finish strong. You got this. You got this. You are strong. You are made for this. Made to do this hard stuff. Can you give me a flip? Floor tap on that bound. Tap that floor. Get low. Like low. Land stops. Soft on the feet. Come on. Yes. Let's go. We're moving for 10 more seconds. Come on, then you're stretching. Finish with me. Five, four, three. One more. Let's go. Finish it. Bound, honey. Done. Nice work. That is a full body shred. 40 minute full body shred. Awesome job, you guys. Heart rate's high. Grab a quick sip and we're going to stretch it out. Quick sip and we are stretching. Nice work. Proud of you guys. That was a tough workout. Let's take it up. Big inhale. Reach up tall. Right wrist grabs left wrist up and over side body stretch. A lot of obliques today. A lot of obliques. Open them up. Back to center. Switch it out. Other side. Reach up and over. Big side body stretch. Pull that core tight. Stretch out those obliques, those lats. Nice. That should feel really good. Back to center. Give me that baby back bend again. Open the chest. Open the shoulders. Nice. Take those hands. Interlace them behind your back. Pull the knuckles away from your tailbone. Gaze up towards the ceiling. Open up that chest. Give me some arm flaps. That feels so good. You earned it. You guys crushed this workout. Body weight training, that is an advanced workout. That is no joke. That is some tough stuff right there. Okay, we're gonna go a couple pulls here. Hug that knee up nice and tight. Can you just Pull it up. Nice and tight. Now pull this right knee out towards your right elbow. Find that balance. Open up those hips. Feels good. Right? Soft bend in the standing leg. Set it down. Stay balanced here. Go right into a quad stretch. Tuck your tailbone towards me. Open up through this quad. Okay, Quads fire a lot in bodyweight training. Those sumo squats, any isometric holds, those planks, quads are turned on. We love it. Set it down. Switch it out. Other side. Left knee up. Hug it in. Then you're going to open it up towards my left armpit. Finding that balance. Hold here. Opening up through this hip flexor. This feels really good, right? A lot of balance. You're like, this is supposed to be my cool down. It feels like my active leg is still firing. It is right? Right here, your body. Tuck your tailbone towards me. Nice quad stretch is going to continue to work. This is what keeps your metabolism high throughout the day. Do this workout in the morning. You're continuing to burn calories all day. You do this workout at night. You're continuing to burn calories while you sleep. It's a beautiful thing. We love it. It's good for our bodies, it's good for our minds. Big inhale. Reach up nice and tall. If you feel good, you're going to sit down into a yogi squat. Heels in, toes out, still keeping that head above the heart. Okay, Just sitting in. You can wiggle side to side here. Open up those hips. Find any sticky spots. And then if you feel good about your heart rate, you're going to plant your hands to the ground and send your hips high. Take a nice forward fold. Just let it all melt down towards the ground. Opening up, letting that low back just hang heavy. Release the tongue from the roof of your mouth. Let it all hang heavy. This feels so good. Bend the knees softly. Roll up one vertebrae at a time. Neck and shoulders last rise. When I get to the top, it's two big shoulder rolls. Up, back and down. Up, back and down. Step it in. Awesome job, you guys. So proud of you. Thanks for finishing this whole full body shred with me. You guys crushed it. I hope you had a great workout. I hope you enjoy this workout and come back and do more of my workouts, okay? You can find them on this page. I look forward to sweating with you again really soon. Have a great day.