45-Minute KETTLEBELL WORKOUT (or Single Dumbbell Workout) | Full Body Pyramid, No Jumping

Eight. Hello, YouTube. All right, you guys, good morning. Welcome. We are coming at you live with a 45 minute kettlebell pyramid workout. Are we like live on Instagram? I can't tell. Am I. Do I get like a notification? You think I would have this down right now? I think I would have this down by now. I think we are. Okay. Hopefully we are. If you, if you're on Instagram, give me like a thumbs up or a comment or something. So I know that we're live and you could see us, but we're coming at you live. Okay. I'm Lindsay from Nourish Move Love. This is the awesome Rachel. You guys know I love her. And Rachel is back in action with us and we are doing a 45 minute kettlebell workout. It's actually our first ever kettlebell pyramid workout. You guys love a pyramid workout. If you've tried one of our pyramid workouts before, you know that they're purifier. Basically, it's purifier. So awesome. You guys are with us. Melissa and Kimberly and Stephanie, Lee the funk. Hey, is that Lee or is that Mark? I don't know. Going to say it's Lee. You guys are so awesome. We're so excited to be with you. So I'm going to be showing the kettlebell options. I have a 25 pound kettlebell. It's going to start to feel pretty heavy for me. I have a 15 pound dumbbell at my side in case I need it. Rachel's going to show you the dumbbell option. She's got a 20 and a 15 pound dumbbell and she's going to show you how you can do every single move we're going to do today with a dumbbell. We also have a modification for core. Ok. What the pyramid looks like is you have seven exercises. Okay. Seven moves. And for some reason I don't feel like we're live on Instagram. Am I missing something here? Are we live? I can't tell. It's like being weird. I can't tell you guys. Okay. Anyways, we're gonna be live on YouTube. So whatever the. The moral of the story is, it's seven moves and you're gonna do each move for 30 seconds per move. You're gonna do it for 30 seconds and you'll rest. And then we stack on move one, move one, two, Move one, two, three. Are we on? Is it live? I don't see it. Yeah, it's weird. Okay, I'm gonna, I'm gonna log out and try again. Okay. Sorry guys. Quick Little technical difficulties. Always, always when we try and do this. I was like, am I missing something here? Your instincts were right. You knew. I knew it. I knew it. Let's try now. Okay. There we go. Now we're live. Now we're live. Okay. See, there was like, no live button. I was like, something is weird about this. I was so right. Hi, Instagram. Welcome. We are going live with a 45 minute. Now we're live. I'm sorry, you guys. We had technical difficulties. I awesome. You guys are joining us. See? Okay, now I can see people joining. This is great. We are live. Okay. 45 minute kettlebell pyramid workout. You guys ready to get sweaty? It's gonna be super fun. We're gonna start with a good body weight warmup. Body weight warmup. And then we're gonna jump into our seven moves. It's seven moves. You're gonna repeat them. It's pure fire. It's gonna be so fun. Ready to warm up, Rachel? Ready. Okay. Before we start, I feel like I have to show you guys this. Look what Rachel. Look what Rachel. What do you call this? Embroidered. Yep. She embroidered me an enamel sweatshirt. All these are little flowers that are on brand. Rachel. The greatest. I am so excited to wear this sweatshirt. I'd be wearing it right now, but it would mess up my headset and that would get super, super sweaty. But we've talked about it for a long time. I don't know, maybe we can get Rachel to start, like, really cranking them out. Oh, my God. Nourish with love apparel. And she can put Holy bananas. How? That would be so cute. That would be so cute. It would be super awesome. Okay, you guys, enough of that. Let's get started with the warm up. Here we go. Big inhale. Reach up nice and tall. Pull your belly button tight. Squeeze your butt. Give me a baby back bend. Open up the chest. The shoulders. Nice. Reach up tall. Right wrist grabs left. Up and over side body stretch to the right. Bring it back to center. Switch it up. Up and over side body stretch to the left. Forgot to mention, no music. You can always crank up your own jabs. Bring it back to center. Place your hands on your hips. Hip hinge. You're going to push your hips back towards the wall behind you. Stand tall. Squeeze. I'm going to show you from a 45 degree angle. This is a hip hinge. You're going to do some hip hinges today in the form of kettlebell swings in the form of a deadlift. Okay? So we're going to do both deadlifts squats, and lunges. Okay. Deadlifts. Swings are a hip dominant movement. That means the power is coming from your hip, and it's targeting the muscles around your hips, which are your glutes and your hamstrings. Okay? Yes. You're gonna give me two more here. Push those hips back. Stand tall. Squeeze. One more. Push those hips back. Stand tall. Squeeze. Now we drop the tailbone, get into squats. Down, up. Okay. Squats and lunges are a knee dominant exercising. We're meaning they target the muscles around your knees, which are your quads, and your glutes are also involved. But primary is quads, also your bmo, which is that muscle right here that, like, pops above your knee. Nice. Okay, so squat it out. When in doubt, squat it out. You can come back to squats or swings at any point in time if you don't love the exercise we're doing. But I promise, you're gonna love all seven, right? You're gonna love all seven. Nice. Squat it out right here. Go. Four. Nice. Go. Three. Awesome. Go. Two and one. Reach up tall and go ahead. Pedal those arms back. I'm not gonna hit you here, Rachel. Soft bend in the knees. Core stays tight. All right? Getting the real deal working out at home here in our little compact space. You got 4, 3, 2, and 1. Take it to the front. Bring it at me. Swim, swim, swim. Warm up those shoulders. Keep that core tight. Go. Four, Three, two, and one. Let's go ahead. Just step back to lunge. Right foot forward. Left leg is gonna step back to lunge. Ooh, who knows how to lunge? If you haven't followed NML on Instagram here talking about lunges. Tuck that tailbone under. Feet are on train tracks. Pulse it down. Just open up this hip flexor. Eight, seven, six. You got it. Five. Nice. Come on, let's go. Three, two. Let's go. Full range. Go down and up. So you're gonna lunge and tap. Lunge and tap. There you go. Back and up. Nice. Shoulders stay stacked over hips, Dropping that back knee towards the ground. Right here. Go. 4. Nice. Go. 3. We're gonna challenge your balance in 2 and 1. Can you pull that knee up? Give it a nice gentle hug? Maybe you can open it up. Open up those hips. Hip mobility, yes. Look at that. Nailed that move. Set it down. Other side. Step the left or right leg back. Here we go. Find that nice loaded lunge. Tuck that tailbone towards me. Let's tighten tiny pulses. Open up this hip flexor right here. Open that hip flexor for eight. Seven, six. You go full range in four, three, two. Let's go. Let's go. Lunge and tap. Lunge and tap. Nice Making a fist with that front left. Butt cheek. Stand tall. Drive through that heel squeeze. You got it right there. Come on. Four. Stand tall. Three. Challenge your balance. Other side. Last one. One side's always easier. Let's see if we do it. Can you open it up? Oh, nailed it. Yes. It's gonna be a good workout. Nice. Set it down. Let's just go jumping jacks. Let's jack it. Jacket. Jacket. Low impact. You can tap it. Tap it. Taps. Reject right here. I should mention today's workout is high intensity. It's gonna raise your heart rate, but there's no jumping. Okay? This is the most jumping you're gonna get right here. Three for eight. Seven, six. You got it. Five, four, three, two, one. And just for the heck of it, drop it down into a squat. Hold here. Hold here for five. For four, plant your hands. Step or hop back, high plank in three, two. Let's go. Step or hop back, high plank. Just hold it here. Shoulders stacked over wrist. Core is nice and tight. It's a nice piece of oatmeal on the floor in front of me for one of my kids. Hold here. Nice. Give me two pushups. Lead with the chest. All the way down, all the way up. Last one. Down, up, Push up and back down. Dog pedal up the heels. Walk your hands back to meet your feet. Roll it up one vertebrae at a time. Get to the top, roll back. You guys ready to do this thing? I am so excited to climb this pyramid with you. Awesome job. You guys are so awesome. Let's do this. Nice. Rachel. She is ready in 100% for the merge. Got to get Rachel to work. Who wants to work for Rachel? Who wants to do some sewing? Okay, you guys. Show you your first move. It's a good old swing, right? Good old swing. So whether you have a kettlebell or a dumbbell, you can do this. Rachel's going to show you with his dumbbell. I'm going to show you the kettlebell. How we properly pick the bell up. It's in front of me. Hands go on the horns. I'm going to hike it back like I'm hiking a football and go right into my swings. Okay. Hinge swing. Really important we go. Hinge, swing, hips, back swing. Okay. We're not squatting. There's a soft bend in my knees, but it is a hip focused move movement. No knee squatting. Okay. I promise you'll get squats, the second move. So you're going to do swings for 30 seconds. You'll get a 30 second break. It's going to sound really easy at first, but then we're going to stack on moves as we go, and trust me, it's going to get hard. Okay, ready? I'm ready. All right, we're going to swing it out. You guys, grab your kettlebell, grab your dumbbell, whatever you've got. You're on in three. In two, let's go. Swinging right here. 30 seconds. 30 seconds of swings. Just getting that kettlebell or dumbbell right up to eye level. So, Rachel, are you going to alternate hands each time? Nice. So that's what she's going to do. I love it. Drive through the heels, stand tall. One of the biggest mistakes is that overextend at the top, right? Just think about standing straight up, stand tall. Don't think about arching. You're swinging back. Just standing straight up. Nice. You guys got it. Awesome. Five more seconds. Let's go. Finish it. Five, four, three, two. Give me one more because you can. Nice. Go ahead. Set it down right there in front of you. OK, so now you're going to do swings again for 30 seconds, but you're going to stack on. Your second move is an uneven lunge. We'll go ahead and start with the bell or dumbbell in your right hand, right foot back, left leg forward. You're just going to give me a lunge, reverse lunge right here. Uneven because the weight is loaded on one side. So we'll go from move one directly into that lunge. Okay? So go ahead, set yourself up. Grab some water if you need to. Now we go into a minute of work. 30 seconds of swings, 30 seconds of lunges. You're there in three, two. Let's go. Swing right here. Swinging, swinging for 30 seconds. And then you're gonna go directly into that reverse lunge on even lunge. Nice. Had to give you guys some lunges since I know you're perfecting that form with those awesome reels Rachel's creating. Because I am technically challenged, so I just stand in front of the camera and Rachel makes it look pretty nice. Awesome job, you guys. Keep swinging. Drive those hips right towards me. Hips back, hips forward. Imagine a two by four from my head to my tailbone. Okay, Nice flat back right here. Swing it out for 5, 4, 3, 2 and 1. Take the dumbbell, kettlebell, right hand, step back. We're gonna lunge down, up right here. It's uneven. Okay, so you're just loading the weight on one side, the side that the leg is back, right leg. We're gonna alternate every time. If I mess up, keep me honest, let me know. Rachel, drive through that front heel. Shoulders stacked. It's going to force the core to work by just holding it on one side. Someone messaged me. They're like, are we doing legs this week? I was like, you just wait. Wait till that 45 minute. Oh, that's going to be fire for the legs right here. Come on, drive through that front heel. Come on. Five seconds, let's go. Working for that 30 second break. It comes in three, two, one. More. Nice. Set the bell down. Awesome. Okay, so that's one, two. Now we're going to add on move three, which is a single arm row. So in this case, we're going to transition over here. You're going to hold the uneven lunge. On the other side, we'll go right into a single arm row. Right here you can take a staggered stance. You can have feet parallel. I like the staggered pulling right up. Elbow comes in line with the rib cage. Hold, squeeze lower with control. We don't want to open. Focus on the back. All right, stack them together. One minute and thirty seconds of work. You ready? Let's go. You're swinging in three. In two. Let's swing. So now we go swings. Right into lunges, right into rows. Nice. Having swings be the base is always going to raise your heart rate, right? Low impact swings have been known as the number one hiit training exercise. Strength and power. I know. They were my favorite when I was pregnant and postpartum because it's such a good strength and power move that raised my heart rate without any jumping. And hello, who doesn't want an exercise that targets the glutes and hammies? Nice. They're your base foundation. Come on. Right here. Uneven lunge. You're going to hold that kettlebell or dumbbell in your left hand. Okay, you're there in 3, 2, 1. Hold it on the left side. Right foot forward, left leg back. Let's go right into those lunges. Quick transitions, right? No breaks between exercises. Nice work. You're not going to get any close up at the camera with a break until we hit all the way to the top of the pyramid. We're going to get through all seven moves and then you're going to get a longer break. Otherwise, it's just that quick. 30 seconds. Transition. Nice. From here, you're going right into that single arm row. Kettlebell or dumbbell is going to stay right here in the left hand. Single arm row on the left. You got it. Come on. Drive through that front heel. Five more seconds here. Set up your row in three, two, let's row. Slightly hinge forward. Pull slow and control. This is strength, right? Depends on the weight you have. Maybe you can go heavier here if you need to. You can always put your hand on a chair or bench. Find more support, more stability. Nice. Inhale down. Big exhale. Pull just right till that elbow meets the rib cage. Shoulders stay square to the ground. Core is turned on, right? Nice work. You guys row. We're gonna alternate rows and alternate lunges each set. Awesome job. Come on. That 30 second break comes in 10 seconds. Yes, you can stack it on, stack it on. Let's go, let's go. Come on. Four, three, two, and one. Set it down. Shake it out. 30 second rest. Awesome job. Move four, we add on. It's a dead clean squat. So for me, I'm gonna hold the kettlebell on the horns. Rachel's gonna hold the heads of the dumbbell long ways. You're gonna be a deadlift. So feet are parallel. Both hips go back. Hips go back. Feet are parallel. Deadlift, and then pop up into a clean squat. So my hand slide down the horn instead. Clean squat. Okay. Dead. You can always go dead squat. Really good option. Otherwise, dead clean squat. The clean just adds a little power to it. All right, add it on. We're swinging. You ready to swing? Let's swing in three, two, let's swing. Here we go. Swings right here. Nice. Swing it up, swing it up. Right up to eye level. Your pace, your tempo, the goal and the trick with these pyramid workouts is to find a consistent rhythm that you can stick with. 30 seconds per move, no breaks between. Right. You're about to enter two consecutive minutes of work. That's tough. Come on, come on. Nice work. Right here. You're transferring the kettlebell or the dumbbell. Nice. Into your right hand. Uneven lunge. Right foot back, left leg forward. That's where you go in three, two. Let's go there. Right here. Put it in the right hand. Nice. Down, up. Uneven lunge. Right here. Nice. My hair is getting caught under my armpits. I've been debating, do I cut my hair, like, up here for spring, or do I leave it long? I can't decide. If you have an opinion. Sure. Share it with me. Probably doesn't matter. I don't know what I'm going to do either way. Okay, you guys, right here we go into that single arm Row. Nice work. How do you feel about that grip? Do you feel the grip? Yeah, I definitely do. Challenges your grip, too. Going to build some forearm strength today. Five more seconds. Let's go. Single arm row. Right here on the right arm. In three, two. Let's go. Set it up. That grip. Here we go. Pull. Kettlebell workouts always get me for the grip because it's just like a little bit thicker than the dumbbell. So it just forces my grip to work so much harder, and I never get to set it down. Hold on to it for seven consecutive moves. Pure fire, you guys. It's spicy. Single arm row. Right here. Exhale up, inhale down. Really easy to go up and drop down. Nope, control it up, control it down. 10 seconds. Let's go. Dead clean squat. That's where you go. One deadlift, one squat option. Add the clean, you're there in 4, 3, 2. Let's go right here. So feet are parallel, hips go back, hips go down. Hips go back, hips go down. So one deadlift, one squat down. That little clean. My heels just pop off the ground to power that kettlebell up to my chest. Hand slide down the horns, down, up. Anytime you hold a kettlebell or dumbbell at your chest, instantly engages the core, the shoulders, the frontal plane, our anterior chain. Nice work, you guys. Keep it up. Keep it up. Right here. 4, 3, 2, 1. I'm grab a quick sip. 30 seconds to recover. Move five. You're going to right from that dead clean into a squat thruster. So you're going to keep holding kettlebell or dumbbell here. You're going to squat thrust overhead squat push. So you go right into that. Really got to keep that heart rate high. And really going to challenge the power to come from your legs. Okay, nice work. Take a quick break. 10 seconds, you're swinging. Five consecutive moves. 2 minutes and 30 seconds of work. You're there in three, two. Let's swing. Come on. 30 seconds of swings right here. That 30 second break. Savor it. Nice work. 30 seconds of swings, 30 seconds of lunges, 30 seconds of rows dead clean. Squat. Squat thruster. Man, that's intimidating. It starts to add up. Yeah, it starts to add up. Sounds super intimidating, but that's all right. One at a time. One at a time. That's always the name of the game. One rep at a time. That's your focus. That's all you're trying to get through. 10 seconds here. 10 seconds here. Kettlebell or dumbbell? Right into the left hand, left leg back. You're there in three Two, one. Let's go. Left leg back, right leg forward. Here we go. Down. Up. Uneven lunge challenge the core. Dropping that back knee straight to the ground. Stand up. Shoulders stay stacked over hips. Nice. You can always put the other arm up for counter if you need it. Counterbalance. Catch a breath here. This in rows. Focus on strength. Slow down as you need to. Your pace, your tempo. That heart rate's gonna really come up with. Move four and five. You got it. You got it. 10 seconds here. 10 seconds here. Come on. Single arm row. That's where we go. In 5, 4, 3, 2. Let's go. Single arm row. Right here. Left side. Nice. Pull it up. Right up to elbow. Right up to rib cage. Elbow to rib cage. Nice. Keep that core nice and tight. Shoulders square to the ground. Focus on that back. Pull that shoulder blade in. In and down. Nice. In and down. You gotta catch that breath. One deadlift, one squat option. Add the clean. That's where we go. You got this. You got this. Ready to push that heart rate. Come on. Take it at your pace. Deadlift. Clean. Squat. Squat thruster. Come on. You got this. Stay with me. Five seconds and we transition. You ready? Here we go. Three, two. Transition. Feet are parallel. One deadlift. Clean. Squat. Let's go right into it. One deadlift. Clean squat. It's gonna get sweaty in here. Let's go. Let's go. We are gonna push you today. We are going to challenge you. We love a good pyramid, don't we? Some of our most popular workouts on the vlog are these pyramid workouts. Nice work. Nice work. They're good ones. Can only do about one a week, though, because, man, are they tough. Come on. 10 seconds. Transition. Hold that kettlebell. Dumbbell at your chest. Squat thruster. Nice work, you guys. 5, 4, 3, 2, 1. Right here. Here we go. Squat drive. Overhead squat. Push. Inhale down. Exhale up. Inhale down. Exhale up. Come on. Nice work. One rep at a time. Down. You got it. Big exhale. Push. Squeeze the butt. Lock out the core. Nice. Biceps by the ears. Push. Come on. Come on. What would it look like? 10 seconds. Come on. Yes, you can. Working for that 30 second break. It comes in 5, 4, 3, 2, 1. All the bananas. That's gonna get really tough. Nice. Grab some water if you need it. Okay? Move six. Almost up that pyramid. You guys. Move six. Cool. Take a minute here. Push up. Pass. The pass is optional. Okay? Push up from the knees or toes. Push up. Pull it through. Okay. Same thing with the dumbbell. You don't have to Pass. You can just give me push ups. Five seconds. Let's swing it. You're on in three, two, one. I'm not mentally prepared yet. I gotta buckle up. Come on. Tighten that ponytail. It's about to get real spicy up in here. Yes, you can. Let's go. Come on. You are so strong right here. So strong. I'm going to climb that full pyramid. That's the hardest set is the next one. I shouldn't tell you that as you're in the midst of tackling this one. I should never say that. It's a terrible, terrible cue for a fitness instructor. By the way, your hardest set comes next. Keep going. Come on. You got this. Let's go. Five, four, three, two. Kettlebell, dumbbell. Right hand, right leg back, uneven lunge. Let's go on the right side. Right here. Nice. Down, up. Now your option is always drop the weight. This move is a move that I feel like I need a moment right here. This is the one you drop it on. Okay? Need to drop the weights. This is when you do it. Okay? Let's go. Catch your breath. Single arm roll on the right. That's your next move. Come on. One move at a time. Seconds. Push it. Four, three, two. Let's go. Single arm row. Pull up slow. Control lower down. You're gonna still feel that tension on that hamstring because you're hinged over, right, that hinge over position. Nice up and slow. And control lower. Nice work. Shoulders are square. You got this. Nice work. One row at a time. Awesome job. From here, we're gonna transition. Dead clean squat. Become parallel. One dead. One squat option. Add the clean. You got it right here. Stay with me. Come on. Yes, you can. 10 seconds. Let's go. Finish it. Pull right here. It's about to get spicy. Let's go. Dead clean squat. You're there. In four, three, two feet, come parallel. Here we go. One. Deadlift. Hips back, hips down. Posterior chain, anterior chain, posterior chain anterior back side of the body. Front side. Hamstrings, glutes, quads, core. Hamstrings, glutes, quads, core. You got it. You got it. Come on. Sweat. Starting to fly. Yep. One rep at a time from here. Squat, thruster option. You can always just do a goblet squat. 10 seconds. Nice work. Keep going. Here we go. Stay with me. 5, 4, 3, 2. Let's go, let's go. Squat. Big push. Inhale down, exhale, cross. Like I said, you know, it's over here. Give me a goblet squat. Gonna make the thruster Overhead, it's gonna raise that heart rate. From here, you're down to the ground. One push up. One path. Come on, move. Five or six right here. Give me some intensity. Show me that strength. Show me that strength. You got this. Let's go. 10 seconds here. Push up. Pass. Push up, pass. You got this. 5, 4, 3, 2. To the ground, to the ground. Sweaty, sweaty, up in here. Okay. One, push up. One pass. Go. That quick transition, so tough. Push ups are always harder when your heart rate's high. Come on, come on. Knees or toes? You decide. Nice work. Come on, come on. One at a time. Let's do it. That 30 second break is coming, you guys. It's coming, I promise. Come on, work for it. 10 seconds. 10 seconds. That break is coming. Let's go. Stick with me. You got this. 5, 4, 3, 2. And you're out. Grab some water. Okay, so this is a strength, but also an endurance workout. So these are the workouts. I struggle because my heart rate's high. So I drop to my knees for push ups if I'm doing a strength focused workout. Example, our push workout. Chest, shoulder. Try. I'm trying to focus on strength, keeping all of it, all of it on my toes. Okay, you guys ready to climb this thing? Oh, man, we're gonna get real sweaty up in here. We're going all the way up to the top. All the way up to the top. Seven moves. What is that? Three minutes and 30 seconds of work. Before we do that, I'm gonna Show you move 7. I'm switching to a 15 pound kettlebell or dumbbell. I'm holding it the long way. I tap my right hip, halo around my head, tap my left hip, halo around my head, tap the hip, halo, tap. Rachel's going to show you the option. She's going to start right here. We'll go on the left side. That'll be our side for this one. Tap the inner thigh, Chop up. Tap the inner thigh. Chop up. Okay, another really great option. If the halo doesn't work for you, grab some water. You ready? Tighten your ponytails. Top of the pyramid, here we come. Swing it out in three. In two. Let's swing. We're coming for you. We're coming to that top of the pyramid. You only got to do all seven one time. One time, you guys. That's it. One time. This is it hardest part of your workout right here. And then it gets easier. I promise. I promise. Let's go. Yes, you can. Yes, you can. Swing all seven moves together. Come on. One rep at a Time. Come on. Drive through those hips. Stand tall. Squeeze, drive, squeeze. Think about crushing. Crushing those armpits down. Pull the armpits down towards the hip. Back turned on. Let's go. Three, two, one. Right here. Left hand, left leg, back. Uneven lunge right into it. This is where you catch your breath, right? Taking a break from that kettlebell. My grip is so challenged right now. My forearms are some fire. These little baby forearms. Oh, these little baby forearms right here. I'm gonna lunge right here. I'm gonna pick it back up for rows because it's gonna get real spicy, right? You guys are so awesome. Let's go. Let's go. Come on. Right here. You got this. What would it look like if I said 10 more seconds? 10 more seconds. Let's go. Lunge it out. You're rowing in five, four, three. On the left. Catch the breath. Pull it up. I feel like I could say catch the breath during every exercise. I just never stopped breathing heavy during these pyramids. What do you think, Rachel? You know, I worked for Nourishment Love for almost two years before I even tried pyramid, because I was so scared of them. I love. And now here I am. Now she's in the video with me tapping it like a boss. I know you guys love seeing Rachel in the workout. So do I. 10 seconds. Come on. Right here. Dead clean feet. Come parallel. One deadlift, one clean squat. You're there in three, two. Let's go there. Here we go. Hips back and down. Hips back and down. Nice work. One rep at a time. Here we go. What makes the pyramid so hard is the consecutive work. Right? You go from putting 30 seconds of work all the way to 3 minutes and 30 seconds work with very minimal rest. 30 seconds of rest is not a lot when you're doing big, colorful moves like this. Come on. Come on. What it looks like by the. Ten more seconds. Ten more seconds. Squat thruster. Squat thruster. In four, three, two. Let's go there. Come on. Big push. Inhale down. Exhale. Push. Come on. This push up half. Pay a little core. Yes, you can. Yes, you can. Get your mind right. You are so strong. So strong right here. Come on, come on. Inhale down. Exhale, push. Inhale down. Exhale, push. Come on. Right here. Come on. Yes. You are so strong. For 10 more seconds, push up. Pass. You got this. Stay with me. 5, 4, 3, 2, 1. Transition. Push up. Pass. Let's go. Push up. Pass. Pull it through. It's an option one. Push up one. Pass. Lead with the chest hip. Stay square the ground. Hello, core on that pass. Right by £25. It's a lot for me to pass. Halo core. We're gonna get into the core right here. Galactic moves. Yes, we are. Come on, you guys. You got this. You got this. 10 seconds. 10 seconds. Yes you can. Halo core. Halo core. That's where we go. In three, two. I'm on my knees. Rachel standing. I'm going to the 15 pound. Here we go. Tap the hip hop and around. Tap. This is a controlled movement. I'm gonna drop. Yep, a little heavy. No shame in that. Drop in game. Come on. Top of your pyramid right here. This is shoulder mobility. This is core. Yeah. Our core is meant to stabilize us as our limbs move away from our body. In this case, your arms. Transfer the load. Transfer left to right. Come on, stay with me. 5, 4, 3, 2 and 1. I've never been so excited for a one minute break. How are we feeling? You made it to the top. You made it to the top. Well, you guys love the 35. Oh, you did the 35 minute kettlebell workout. That's a great substitute for this. You guys, these are good workouts. You can always sub one single dumbbell. How are we doing over here on YouTube? This. Well, someone just commented something very rude. Not going to call you out, but we don't curse here at nml, so you just hit an unfollow. We'll see you later. Ok. All right. For the rest of you guys who are crushing it, nice work. I might die. I know. Me too. I'm with you, Leigh. This is a tough workout. 5:00am Way to go, Cassandra. Everybody that gets up early in the morning to just get it done. I'm so proud of you guys. This is what we're here for, right? We are better for it. Better for it that 1% better every day. Soak it in. 15 seconds left. Okay, we're going to start with the kneeling halo core. So we reverse it. Reverse it. You are done with swings. Swings are over. So now we start reverse order. Kneeling halo core. Start on the ground or start standing with Rachel. You're there in three, two. Let's go. And start on my left hip. Up and around, open around. Nice. Okay, so we go in reverse order. So the moves are going to feel a little different. That's why I love this workout. Okay, you're coming into this halo core a little bit more fresh. You're gonna try it fresh. Okay. And you're gonna finish that uneven lunge. Really fatigued. Right? So you get a different feel for the Moves nice. Right here. Uneven lunge. You got six moves, three minutes of work. Nice. Right here. Come on. You know, for the person who commented some nasty things about this not being a tough workout. I just challenge you, buddy. I challenge you to try this. Come on. You're on for three, two, one. Push up. Pass. Right into that push up pass. Let's go. Push up half. Maybe you can do it on your toes because you're feeling a little bit more fresh, right? I'm gonna try it. Take it from the toes. 30 seconds. Yes, you can. Push up. Pass. Slow and controlled. Right here. Nice work. Down, up. Yep, it's getting tough for Minnesota. You haven't noticed yet. Holy bananas. We're here for it. All right. Standing up. Squat thruster. Squat thrusters. Where you go. Front racket holding at your chest in three, two. Let's go. Get up, get up. Come on. At the chest, right here. Squat, push. Squat, push. Nice work. Inhale down. Exhale, push. Inhale down. You got this. Come on. One rep at a time from here. I think this is the week of shoulders, you guys. You've done our workout this week. Just say shoulders on fire. Come on, come on. Dead clean squat. Dead clean squat. Okay, you're there. In five, four, three. Two. Feet are parallel. One deadlift, One clean squat. One deadlift. One clean squat. Come on. Come on. I know it's tough. This is tough. You are tough, right? We say it almost every workout. The physically hard stuff makes you mentally stronger. If this hasn't been a year of mental toughness, I don't know what has. Right here. Physically and mentally tough. That's what you are today. Okay, single arm row on the right. Single arm row, right hand. Okay, you're there. In five, four, three, two, one. Let's go. Row. I'm so sweaty. Can hardly hold on to this kettlebell. Need some chalk up in here. Nice work. Awesome job, you guys. Good thing we're not swinging. I would swing this right through. Funniest YouTube comment I think we ever got. So no one was mad that they said we broke their TV because they let their kettlebell go and it swung through their tv. They said I owe them a new tv. I was like, I'm so sorry. I'm not gonna buy a new tv. Great job on the workout. Ten seconds. Let's go. Come on. You got this. Five, four, uneven lunge in three, two, uneven lunge, right leg back. I'm going, no kettlebell, because I just can't hold on anymore. Can't hold on anymore. That's what you do when you can't hold on, you drop the weight, but you keep going with the move. No shame in the body weight game. How we do it. Whoo. You guys are so great. Nice work. Keep it up. Come on. 20 seconds. 20 seconds. You're working for that rest. That 30 second break. It's coming for you. Yes, it is. Let's go. 10. Come on. You got this. You got this right here. Down, up. Drive through that front glute. You feel it? I feel it. 5, 4, 3, 2. You're out. Grab some water. 30 seconds to recover. No more uneven lunges. Okay? Single arm row on the left will be your last move this time. What do we got? We got five moves. Five moves. Towel off, you guys. Towel off. Is getting sweaty. Right? Halo. Core. Starting with core. Right? We go core. Push up, work our way up. Rose is your last move this time. There's light at the end of the tunnel. I promise. It gets easier on the way down. It gets easier. You guys stick with me. Don't quit. Not yet. Okay, Right here at the right hip. We go on three, two. Let's go. Now I say that but also say if you don't have 45 minutes workout, these kettlebell or these pyramid workouts are so awesome. If you can just make it up the pyramid, it's like a 24 minute workout. 26 minute. That is a killer 26 minute workout. Okay, so if you don't have 45, you do the 2024 minute version. Yep. You do your best. Forget the rest. That's what we're here for. 10 minutes will always be better than zero minutes. Yep. Let's go. Let's go. Come on. You're in for five, four push ups in three, two, one. Let's go. Push ups, push ups. With a pass if you want it. With a pass if you want it. One push up. One pass. Come on, come on. One push up. One pass. You got this. Yes, you do. So strong, so capable. You're gonna feel so good after this. I promise you guys. I know. I am excited for that cold brew coffee. I promise myself after this workout, I'm like it is waiting for me. I am pumped that in a good shower. Come on, let's go. Let's go. Stay with me. Five, four. You're up. Squat thruster in three, two. Let's go. Squat thruster, here we go. Come on down. Push that quick transition so it makes this workout hard. Stick with me. You got this. Come on. Three moves. This dead clean, Rose. One rep at a time. That's what you're here for. I know you're tired. So am I. We're in it together. How you doing, Rachel? I'm dying. Ten seconds. Come on, come on. Five, four, three, two. Dead clean. Here we go. Dead. It's a workout where my eyeballs burn because the sweat's in them. This is one of those. I'm dying. Are you dying? Okay, good. I just want to make sure we're on the same page. Good. We're all dying. We're doing it together. Why? Because it makes us better. Stronger. Faster. Better. Tougher mentally for me. Better wife, better mom. Come on. Come on. Let's go, Rose. In five, four, three, two. Let's row. Right here. On the left. On the left. Last time you're gonna row. Catch your breath. 30 seconds. Gonna drop that kettlebell or dumbbell? Let's go. You got this. Stay with me. Come on. One rep at a time. Yes, you can. Come on. Halfway. Halfway. For the talking. It's scares just breathing. Gets heavy. Come on, let's go. Five, four, three, two, down. Nice work, you guys. So good. Okay, four moves. Four moves. Okay, this time, you drop off dead clean. Squat. Last time you're gonna do it. Two minutes of work. Wrap your head around it. Yes, you can, right? You can do anything for two minutes. Heck, maybe you can even crank up the volume for two minutes. What do you got in you today? You get to tell me. Okay, we're starting on the core. Kneeling or standing? Kneeling or standing? I'm gonna start on my left hip. Here we go. Three, two. Let's go. Halo core. We're also gonna have to break down the half get up. I really like that. As a core move for kettlebell training, half get up is a strong one. I just love a core move where your core actually doesn't move, because that's what your core is designed to do. It's designed to stabilize your body as your arms and legs move away from it. Nice work. Come on. Right here. Keep that core strong. You got this right here. Come on. 10 seconds. Push up. Pass if you want it. Push up. Pass if you want it. Come on. 5, 4, 3, 2, 1. She's like, what do you mean, if I want to do that? Mean I get a skip if I don't want to? I mean, it's your workout. You get to decide, right? You get to decide. Come on. But I know you're tough, so you're doing it. I know you are. You didn't show up today to just watch us do it. Come on. You Got this right here. 1. Push up on pass. Yes, you can stay in it. You are so strong. So much stronger than you think. I'm gonna prove it to you right here with this set. Yes, I am. Because you're gonna finish it. You're gonna finish it with fire. Let's go. You got this. 5, 4. Squat thruster in 3, 2. Let's go. Get up. Hold it at your chest. Come on. Come on. Push. Inhale down. Exhale. Push down. Push this. Dead clean. Yes, you can. Say it. Tell yourself, yes, I can. Yes, you can. Come on. One rep at a time. Push. Power comes from the legs. Drive. Stand tall. Explode. Come on, power. Let's go. Push it. Whoo. Dead clean. You're there. In 5, 4, 3, 2. Let's go. Dead clean. Come on. Holy bananas. Dig deep. Dig deep. Right here. You got this. Last time, you gotta do dead cleans. Last time, you gotta do dead cleans. Your legs are gonna feel this one tomorrow. You got it. You got it. Come on. Dead clean. Yes, you can. Down, up. Nice work. Nice work. Come on. Last move, right here. 30 second break comes in 10. Let's go. Earn it. Earn it. Come on. 5, 4, 3, 2. One more. Woo. Nice work. Holy bananas. Holy bananas. These pyramid workouts are just spicy. No matter how you tackle them, it's gonna crush you. Okay, Three moves. Core push up. Squat thruster. We drop off. Squat thruster. Hands on knees. Diane, how you doing? I'm so excited for the Squat Thruster to be done. Me, I can't wait. Two, set it up. Right hip. Three, two. Let's go. I'm with you. That squat Thruster. Just ready to close it out. Come on. One minute and thirty seconds of work. This feels a little bit different than the first time. You did one minute and 30 seconds, doesn't it? Come on, you got this. Sorry, I just got a man up. Tell myself, buck up. You can do this. Your mind is going to quit before your body's going to. Yes, it is. Come on. Come on. Right here. 5, 4, 3, 2, 1. Push up half. Push up. Pass. Right here, right here. Come on. One, Push up. One. Pass. Yes. Right here. I would say I finished this workout, and I'm like, man, I'm gonna tackle anything today. I got some killer SEO work on my plate. Search engine optimization. I know really nerdy stuff. Content layout shift. Largest paint load. Like, all these things that you didn't even know we did Behind Nurse Move Love. Behind the scenes, right? Pilling workouts is like 1% of it. Five seconds. Let's go right here. Three, two. Let's do it, Rachel. Let's hope the Squat Thruster out of misery. Last time, last time, last time. You gotta do it. Finish it. Knock it off. It's like that big X on the to do list. Knock it out. Right here. You got it. Yes, you do. So stinking strong. That's what you are. That's what you are right here. Come on. Yes. 10 seconds. Finish it. Come on. 5, 4, 3, 2. You're done. No more Squat Thrusters. Who is pumped about it? Who is pumped? Oh, man. Oh, man. I should have. Now we're just going to. We're going to drop. Okay? You guys are so awesome. So awesome. I love the hearts. And you should hopefully be too tired to even, like, tap them, right? Okay, you guys, 10 seconds. Let's go. Two moves. You're on the ground for it. You're on the ground. Halo, core. What hip are we starting on, Rachel? Oh, left. Yeah. Three, two. Let's go. Right here. Nice work, you guys. Nice work, nice work. I just love this. Right? Set the tone for such a positive day. Nice work. Keep going. Right here. Nice full body workout right here. Really targeting shoulders, core. Hamstrings, glutes, quads. A lot of legs today. A lot of shoulders, a lot of core. 10 seconds. Push up. Pass. For the last time, who's ready to knock off some push ups? Who's ready to knock off some push ups? You're there in three, two, one. Let's go. Right here. One push up. One Pass. Come on. Yes, you can. So strong. You got this. You got this. Nice work. Pyramid workout forever. Forever be the fiery workouts we share on nml. Some of the toughest you're ever going to tackle. Come on. Come on. Yes, you can. Yes, you can. What would it look like if I said 10 more seconds? I know you could. Stick with it. I know you can. Come on. Right here. You're with me for 5, 4, 3, 2, and 1. No more push ups. No more pushups. One move. 30 seconds, core, and you have knocked out this workout. So super proud of you guys. That is not an easy workout. Whoo. Whoo. I love it. Feeling so strong. Okay, let's finish off. Core. Starting on that right hip. All you gotta do is 30 seconds and we're stretching. Right. Look at the smile on Rachel's face. She's like, I'm so excited. Me too. Rachel. I'm with you. Okay, set it up right here. Right side. You're there in three, two. Let's go. Up and around. Nice. Up and around. Come on, let's go. Let's finish it right here. Nice stable core. Nice stable base right here. Stabilize you through all those movements you're going to do today. If you can move it all after this, I'm just kidding. You're going to have to go for a walk. Shake out that lactic acid stretch and foam roll. 20 seconds. Let's go. Yes, team. You got this. Come on, stay with it. So proud of you right now. So proud of you. For the final 10, 9, 8. You got this. 7, 6. You're awesome. 5, 4, 3, 2, and 1. You are out. Awesome work. High five yourself. High five your virtual neighbor. You guys crushed this workout. So proud of you. Awesome job. Everyone who joined Instagram Live. Awesome job for all you youtubers. So proud of you. It's going to stay live right here on YouTube. Instagram. We all try and get it to stay, like, there, too. Okay, we're going to go ahead and do a nice stretch here. All right? Thank you, guys. If you got a pop off. So grateful that you could join us. Thank you so much. We are just so excited you're here. We said it from the beginning. Go ahead, flap your wings. Our goal here at Nourishment Glove isn't to give you the best abs or the best butt, but it's really to just make us all better. Right? Build up mental and physical toughness in women. Make you feel like an athlete again in your own home. You got this. So proud of you. Okay, let's go. Shoulder rolls. Big shoulder roll. Up to the ears, down and back. Pull it up to the ears, down and back. Give me one more. Just like it. Up to the ears, down and back. So much shoulder work. Let's go ahead. Just a gentle little shoulder stretch. If you can. You can go for that trap stretch. Reach the hand around behind. Show me your palm on the back. Just really creating some length in the neck and shoulders. Nice. Go ahead, flap the wings again. Do it on the other side. Nice little gentle neck stretch. Felt a lot of shoulders in today's workout. That's gonna be like the theme of this week. Legs, shoulders was the theme of this, but shoulders is the theme of the week. Okay. You're gonna come out of this week with bolder shoulders, you guys. Awesome job. Just go ahead and take a couple gentle neck rolls side to side to side. Nice. How we did that hip hinge again. You're gonna do that. Just push your hips back. Hip hinge. Hold the stretch. Hold it here. Can you reach your arms straight in front of you. Just reach. Extend. Create weight with your body. Nice. Now take your hands behind you. Create length. Reach behind you. Hold the stretch. You should feel your hamstring stretching. Stand tall. Interlace the fingers behind your back. Big inhale. Chest expansion. If you feel good about it, exhale forward. Fold. Let those knuckles fall down, clasping towards me. Release your hands down to the ground. Whenever it feels good for your body. Go ahead, walk your hands over to the right side. Maybe round outside the right foot. Nice little low back stretch. Hamstring stretch, always good after kettlebell training. Same thing. Other side. Walk it up and around. Nice little hamstring stretch. Awesome job, you guys. Back to center. Drop the hips. Elbows. Fine. The inner thighs. Just take a couple squat wobbles. Side to side. Right here. Opening up the hips. The inner thighs. Nice work. So proud of you. Nice. From here, you're just gonna roll onto your butt. Legs are gonna stay bent at 90 degrees. I'm gonna go 45 degree angle so you can see me. Fingertips face my butt. Go ahead, bridge. Lift up. Just let the neck and shoulders fall back. Just open up through the front side of the body. Spread the chest apart. Keep the hips lifted high for five, four, three, two. Nice. Go ahead, sit it back. Awesome job. We're gonna do one final hamstring stretch because we got a lot of hammies in today. Actually, we'll do a glute and a hamstring. So go ahead, pull one leg. We're going to go right leg up and over. Give it a nice little gentle hug right here. Going to hit this outer glute. Should feel really good. Of course, you can check out our foam rolling, stretching. Always encouraged after these workouts. Take your left elbow, hook it around your right knee, and just take a nice little gentle spinal rotation. Awesome job. Nice. Bring it back to center. Feet go out. Flex your toes towards your face. Big inhale. Hands reach up. Exhale. Tuck your hips back towards the wall behind you. Slight hinge forward. Pull your toes. Don't just let it all go. Don't just don't go there. Hold here. Push your hips back towards the wall behind you. Flex your toes towards your face. You should really feel calves and hamstrings. Actively stretching. Hinge, hinge, hinge. Hold for three, two. Now you get rounded out. Reach to wherever it feels good for you, wherever you're capable of. Nice. Just let it all melt down. Awesome job. You earned that so much. Walk it back up. Right here. Leg goes up and over on the left. Nice little gentle hug. Hitting this Outer glute right here. I just got the sweat like burning into my eyeballs. So much sweat. I love it. I love that. I love a good sweaty workout. Okay, go ahead. Take the right hand. Hook it outside the left elbow. Nice little gentle spinal rotation. Awesome job. Bring it back to center. Awesome job you guys. So stinking proud of you. Go ahead, check out more mobility and stretching at nourishment. Love if you need to. I didn't even mention what I so excited about. Today we are kicking off our new April four week challenge. It's a free workout plan. Workouts on nourishmentlove.com every day has a full length guided workout video. If you liked working out with us today, you're going to love the 30 day challenge. OK. If you have comments or questions, head to nourishmouthlove.com it's the first post on there. Four week challenge number eight for April. We would love to tackle it with you. It's a five day split training program. Five workouts per week, two rest days per week. And it is meant to build strength and endurance. Like you know, if you just finished this workout. So proud of you guys. As always. If you love our stuff. Hit. Follow. Hit. Subscribe. Hit. Foul. Hit. Foul. Foul. Foul. It's been a long day. Hit. Subscribe to our YouTube channel, share our workouts and check out more of our workouts@nourishmovelove.com thank you guys. Have an awesome rest of your day. You absolutely, absolutely crush this workout. So proud of you. High five to all the nmlers out there. Nice work. Melissa, awesome. Olga, Brittany, you guys are so great. Way to go. I'm so proud of you. Way to go. Anita, Nice work. Awesome job. Thanks so much for following us on Instagram. Have a wonderful rest of your day. Download the video. Awesome. You guys are so great. Nice work everybody that joined us on YouTube live. It's going to stay live right here if you ever want to come back and do this workout again with a kettlebell, a heavier kettlebell or a dumbbell. Thank you so much. Delaney, you're so awesome. I love that we get to work out together. Nice work. Thank you guys so much. Awesome. Kimberly, Deborah, you guys are so awesome. Thanks for showing up. Lynnley. Oh, Lynnley, thank you. You guys are so great. Always so fun to see all you guys and sweat with you. You guys crushed this workout. I don't. Look at, look at how sweaty this is. Are you guys this sweaty? I hope you are this sweaty. Awesome job. Have a great rest of your day Sa.