45 Minute Lower Body HIIT (Dumbbells + Mini Loop Band)

Perfect. Did you give it a title? We can give it a title afterwards. Hi, YouTube Live. That's okay, we can give it a title afterwards too. All right, you guys, we're just getting set up here, making sure our space. Oh, there we go. I'm going to turn this camera this way more to get more of everybody. There we go. Going live on Instagram and going live on YouTube. We have a 45 minute lower body hit coming at you guys. Okay, lower body hit. We're going to start in a couple minutes here. Start getting yourselves warmed up. Oh, there we are. Oh no, we're still going live there. Okay, Instagram. Hey, make sure you guys can hear me. Can you hear me? Okay, what, wait, dumbbells are using today. Great question. I have a 20 pound and 15 pound. The option is to use one heavy dumbbell or use two lighter dumbbells if you have them. I'm probably going to be sticking to mostly using one dumbbell. We'll be doing a lot of unilateral work, single sided exercises. If I was at home, I might reach for a 30 pound, but you can always grab like a kettlebell if you have one. Otherwise we'll show you how to do stuff with two dumbbells too, if you have lighter ones. OK. All right. Awesome. Hi, Instagram. We are going live. 45 minute lower body HIIT workout. We are coming at you guys. Does that look good? Right? We look good on both cameras. You guys can see us? Can you hear us? Thumbs up. Awesome. Just going to check in. You guys are joining. Awesome. Welcome. Okay, so we're live on Instagram and YouTube, whatever you prefer. Rachel and I have dumbbells and a mini loop resistance band if you have one. Okay, if you don't have one, doesn't matter. It's just going to intensify some of the lower body exercises. Right? All right, guys, I'm really excited for today's workout. It's going to be a lot of fun. Some of your favorite moves coming back and a couple new ones to keep it interesting. We are going to burn out those leg. Give people just a minute to join here. Awesome. Hello. You guys are so stinking excited and so am I. All right, we got the lovely Rachel here. You guys know Rachel and you love her. Rachel's going to be offering some modifications along the way. So if you're looking for low impact options today, Rachel is your gal, ok? Otherwise she's going to be grabbing weights and doing the same thing with weights and with the resistance band. Ok? You guys ready to do this thing. Let's get this party started. 45 minute lower body hit. I'm going to tell you what today's workout is going to look like. Just walk through our equipment. We got dumbbells. I'm prob going to be using one heavy dumbbell for the majority of today's workout. You can use two lighter or one heavy. Up to you Mini loop resistance band is going to add some intensity if you so choose. Ok. Low impact or high impact, you'll have options. We're going to get a warm up going and then we're going to flow through a continuation of the warmup. One time through with a circuit. It's all going to be 40 twenties. Your strength moves are all 40 seconds. On 20 seconds of rest, your hip moves are more high. Intense moves are just going to be 22nd burst. So quick. 22nd on 22nd to recover. OK. So I want you to go hard during those move. You guys ready to do this thing? You ready, Rachel? I'm so ready. Let's go. All right. We don't have any music so crank up your own jams. We are going to have a really good time you guys. It's going to be so much fun. Let's get ourselves started with a good body weight warm up. So using just your body weight here, okay, we're going to go big inhale. Reach up overhead. Give me a baby back bend. Just open up the chest and shoulders. This should feel really good, right? Big inhale. Reach up tall. And now go ahead, give me a forward fold. Give me your fingertips. Reach for your toes. Fingertips to toes. From here you're gonna drop your hips. Toes go out. Nice wide stance here. Right, you take a couple squat wobbles, maybe pushing your elbows into your inner thighs. Okay. From here, right hand down, left arm goes up to the sky. Little thoracic spine rotation. Gaze follows fingertips. Nice. Switch it out. Other side so you're pushing in. Opening up the hips as you rotate through the spine. Nice. Awesome job. If your can you take both arms, reach them up overhead, engage your core. Stand up tall. Awesome job. Let's do it again. Big forward fold. Reach for the toes. Drop the hips. Open the knees towards the pinky. Toes. Nice. Right arm down. Left arm opens. Nice. Little threaded spine. Same thing. Other side. Big rotate. Gaze follows fingertips. Nice. From here both arms go overhead. Engage that core. Stand up nice and tall. Nice. Right wrist grabs left. Up and over side. Body stretch back to center. Calf raise up to the balls of the feet. Roll it back up and over. Same thing. Other side. Side body stretch. Back to center calf raise. One more each way. Big side body stretch. Open it up. Back to center, calf raise. Nice. Up and over. Other side. Back to center, calf raise. Drop your hands down to your hips. Right. Hinge the hips back. So hinge the hips back. Go to the side just so you can see I'm pushing my butt back towards that wall behind me. Stand tall. Squeeze that butt back. So we'll be doing deadlifts. This hinge motion where you push your hips back, soft bend in the knees. And then we'll also be in squats where you drop your hips. This is your hinge. Okay? Softening the knees. Think about pushing those hips back. You got two more right here. Nice. Awesome. You're gonna give me one more just like it. Now you're gonna drop the hips. So now my hips go down. Squat. Take it down. Okay. See that difference? Hips back versus hips down. Okay? You're gonna get both of them in the first circuit. We're gonna do squats and deadlifts. All right? Just so you know the difference. Nice. You can always come back to squats. It's your base move. Chest up, knees drive out towards those pinky toes. Grounded through the heels. Nice. You're here for four. Awesome job. Three, two. Let's stand tall. Let's just jack it up. Look, Rachel's got the low impact. She's gonna tap it. Tap it. Option jacket, Jacket. You'll have options today. High impact or low impact. As always, you do you. Nice. We go for eight, seven, six. Hold those feet nice and wide. In three, two, one. Nice and wide. Toes face me. Tap down, tap down. Lateral squat. Sit those hips back. Hips go back and down. Tap those toes if you can. Chest up. Eyes up. Hit those inner thighs. We go 8, 7, 6. You got it. 5, 4, 3, 2, 1. Let's just hold it here. Option. Drop the hands and pop the heel. Get a little bit more hip opener right there. Nice. Awesome job, you guys. Same thing. Up and over. Let's walk it up and over. Other side. Pop that heel if you so choose. Nice little stretch for those inner thighs. Open up those hips. Awesome job. Bring it back to center. Take a nice wide leg forward fold. Let it all hang heavy. Step your feet in. I'm going to turn this way. We're going to walk out from here. You're walking out to a high plank. Okay, then walk it back in. Tap the toes, stand up. Two more just like it. Here we go. Walk out. Find that high plank. Nice. Walk it back in. Stand up tall. Last one. You're going to hold high plank here. Walk it out. Hold that high plank. Hold your high plank. Step the right foot outside. Right hand. Easy twist. Nice. Open up those hips. We love this one. Right? Bring it back to center. Now bend, extend. Bend, extend. Putting length through that front leg. Stretching that front hamstring. Nice. Bend, extend. Right here, you got three. Awesome job. Give me two and one. Nice job. Step back. Find that high plank. Same thing. Other side. Step. Left foot outside left hand. Easy twist. Nice. Roll that wrist. Set it down, then extend. My ratio. My hamstrings are so tight because I power walked. Yesterday I went power walking. I always do that. Today before I shoot. Get nice and loose. But man, my hamstrings are so tight. For power walking. Who knew, right? You got it. You got three. Awesome job. Two and one. Step back. Find that high plank. Let's just lower the belly all the way down. Plant your hands by your chest and just push up. Open up the front side of the body. Roll those shoulders down. Back doesn't have to be an overextension. Just open up that front side. Nice. Go ahead. From here, pop back up, down. Dog toes. Tuck under. Nice little stretch. Walk those hands back to meet your feet. Roll up one vertebrae at a time. High knees and butt kicks for the finish. Ready? Option. Rachel's got you. Drive those knees up. Option. Run it out. Run it out. Right here. Get nice and warm. We're gonna continue that warm step. First circuit. You got 8, 7, 6. Heel to your glutes in 4, 3, 2. Heels to the glutes right here. Get them up, get them up. Up. Open the quads. Nice answer. Curls. Rachel's got you. Push those arms if you got it for eight, seven, six. You got it. Five, four, three, two, one. You guys warm? Grab a quick sip if you need it. First circuit. You have five moves. You're only gonna go through them once. Okay. It's just like I said, a continuation of our warm up. A little bit. Body weight only. Mobility. It's gonna raise your heart rate a little bit. Good way to keep that lower body warm. Okay, 40 seconds. On 20 seconds, rest five moves one time through your first move. We'll go ahead. I'll go this way. Everest climbers. So I stepped front foot out, right? Like we did in the warm up. You're gonna climb for 1, 2, 3. Hold and twist. Nice. 1, 2, 3, hold and twist. Rachel's just gonna step in. Versus jump. We're opening our hips and keeping that warm up going. Okay? Getting you some Good range of motion before you pick up those dumbbells. You ready to do this thing? Awesome job, you guys. Awesome. You guys are so great. I love that you guys are working out at home with us. Okay, I'm gonna start my timer. Keep me honest. Set up your high plank. Get in that high plank position. Climb in three, two. Let's climb, let's climb. One, two, three, and twist. So I'm striving to get my foot near the outside of my hands. Okay? You take it at your pace. It's three climbers. Step them or jump them. Rachel and I are going to move at different paces here. One. Hip opener. Reach. Awesome job. Nice work. You're halfway. Halfway, halfway. 40 seconds for move. Keep moving through. We're going to raise the heart rate a little bit here. Button. Right away. Nice. Warm up the glutes from the ground. Ten more seconds. Yes, you can. You got this. Come on, come on. Stay with it. Nice. Last 5, 4, 3, 2, and 1. Recover move 2. Clamshell kick. Go down to one form. Doesn't matter which one. We're gonna do both of them. Okay, knees are bent at 90 degrees. As I option A, Rachel's got you here. Option B, add a kick, top leg kicks, drop the hips, push and kick. Drop, push, and kick. As I lift the hips, I kick that outside leg, follow Rachel, you're on in three, two, let go. Lift and kick. Drive through the heel. Boom. We're hitting those outer glutes, your gluteus medias. You're gonna also get some bonus ab work in this workout. Great way to warm up those other glutes before we throw on that minivan. Let me tell you. Drive through the heel, this move will get you every time. Right, Rachel? No matter what, I was like, you want to modify this? She said, yeah, I'll modify this one. It gets me every time. My butt is just on fire. Your belly, 20 seconds. You're halfway. Keep that shoulder over that elbow. Driving kick. Come on, come on. You got this. What would it look like if I said 10 more seconds? Can you stick with me? Hello. We burn. Second move. We're only there. 5, 4, 3, 2, and 1. Oh, my goodness. Second move got me on fire. Rachel is gonna find a bear crawl. Okay, Your knees are just gonna hover. You're gonna hover, and then you tap when you need to. You want high impact. It's a donkey kick with a knee tap. Hello, quads. You're gonna go doggy kick. Tap the knees, kick the butt, tap the knees, kick the butt Knees. All right, Raise your heart rate. Fire up your quad. You're there in three, two. Let's go, let's go. Kick the butt, tap the knees. Kick the butt, tap the knees. So Rachel, just holding bear crawl and then tapping the knees to the ground. You're gonna feel those quads. Top of the thighs. Circumflex move. And your core. Nice. Right here. Awesome job, you guys. You choose your level. You can always just hold, right? I feel the fire, Rachel. Oh, my goodness. We're only three moves in, I really want to say. Holy bananas. Told you guys I was bringing the heat today. Bring in the heat. I know you're here for it. You love the challenge. 10 more seconds. Come on, come on, let's go. Stand it right here. You got this. Final five, four, three, two. One more, you guys. Oh. Clamshell kicks out of the way. I said this was a continuation of the warm up. I really meant we were just gonna get gassed right away. Clamshell kick. Other side to that lifting kick. You choose option. Just lift the hips. You're there in three, two. Let's go. Lift and kick. Nice Lifting kick. Driving through that heel. Lift the hips so both glutes. Outer glutes are working. Core obliques are working. Nice. Awesome job. Catch your breath. Your glutes aren't warm after this. And your quads, I mean, come on. You got this. You got this. Halfway, you guys. Halfway. We're bringing the fire today. Lower body, hit you your best, you forget the rest, right? You take it at your pace. That's what it's all about. You guys. Come on. What would it look like? 5 to 10 more. I know you could. I know you can. Let's go. We're in it together. Five, four, three, two, and one. On your beautiful backside. Glute bridges. Glute bridges. Okay, 20 seconds right here. Lift, hover, lift, hover, and then hamstring heels are going to walk out. I'll show you that option to just stick with your standard glute bridge. Okay? Think about tucking before we start. Tuck your tailbone towards the ceiling. You're on in 3, 2, 1. Maintain that anterior pelvic tilt the entire time. The closer my heels are to my butt, the more glutes are engaged, the farther my heels get away from my body. More the hands engaged. We're gonna go there in 10 seconds. If you choose, keep those knees straight in line with the hips. And there's that, like, red pilates ball in between. Squeeze it. Okay, option A, stay here. Option B, you Can walk your heels out away from you and give me a bridge. Engage the hamstrings a little bit more. We're gonna hit those in the next circuit. Come on. 10 seconds. Finishing that mobility warm up. I know, warm up, right? That's like a full workout in one circuit. You're there in 3, 2, 1. Awesome job. Let's grab some water. Nice work, you guys. What'd you think of your mobility warm up? Igtv? Yeah, it's gonna stay here on IGTV all live. Okay, so this link will stay here. I love it. You guys are ready to work out? Nice work. Sneaking in, getting it done. Okay. To add a resistance band. Okay. The resistance band is going to go around the calf and ankle area. I like to go about six inches above my ankles. Okay, six inches above the ankles. Never on the knees, Never directly on the ankles. Right. So we're going for one dumbbell, heavy dumbbell. We're going to start right foot forward, left toe popped. A nice little staggered stance here. Okay. So I'm showing you from the side you see a staggered stance just like that. Nice. Okay, you're gonna do a staggered deadlift. Okay. Dumbbell in my left hand. Hinging. Working that right front glute, hinge and stand. All right, 40 seconds. You're there in three, two. Let's go. Let's go. Straight from the side hinge and stand. So I'm working that right front glute. Okay. Majority of the weight is in that right front heel. 20 in that pop. Left toe dumbbell is in my left hand. Down. Now, if you got lighter dumbbells, you're put one dumbbell in each hand. Right? One dumbbell on each hand. You're gonna glide those dumbbells down the front side of your body right here. Nice. Getting into that front right glute and hamstring. That's what we're working. The posterior chain back side of my body. Okay. Keep on that posterior chain with some sways. That's what comes next. Nice work, you guys. Awesome job. This is a good chance to go heavy. If I was at home, I'd grab that 30 pound dumbbell or maybe two twenties. Come on, you got five, four, three, two. Give me one more down. You're out. Nice work. Okay. Oops, we're losing connection here. Low video live. Video paused. Oh, someone's calling. That's why. No, that's okay. We'll just. Sorry, you guys. Sorry, you guys. Okay, move number two. You're gonna get there. It's that sacred stance. Keep it but go a little bit wider. Hinge, swing, staggered sway. I'm gonna show you from the side. You're there in three, two. Let's go. Hinge swing. 40 seconds. Come on. Push those hips back towards that wall behind you. Hips and glutes. Drive that dumbbell right up to eye level. Nice. Your arms, just a vehicle for moving it. Squeeze. We're not overextending. Don't go here. Nope. Okay. Drive up. You can always take two lighter dumbbells. Put them together right here. Hinge swing. Working. Still that right leg. 80%. 20% in the left toe. You got it. Nice work, you guys. Let me go inside so I can see you. Come on. Stand. Stand. Raising that heart rate. Powerful moves to work the posterior chain. Hands, glutes, hips, power generators. You're here for five. Four, Three, two. You're out. Nice work. Now bring the feet parallel. Constant tension on that band dumbbell stays in my left hand. Squat thruster option. Two lighter dumbbells. Give me two dumbbells. Squat, push. One heavy dumbbell, one side of the body. Squat thruster. Gonna raise that heart rate. You ready? Don't rack it. You're there in three, two. Let's go. Squat push. Down, up, Inhale down. Big Exhale, push overhead. 40 seconds. Your option would always be to take it here, right? But that overhead press is not an option for you. Right here. Grab two dumbbells. Or one. Keep constant tension on that band. Knees right. All the way from the body. Push. Let's go. We're gonna raise your heart rate today with some low impact strength training. Come on, come on. You got it. Legs on fire. That's what we're going for. This is lower body hit training. Raising your heart rate. A lot of power moves. A lot of big endurance moves. Hang in it. Come on. 10 more seconds. You got this. Push. Nice work. Staying in it. 5, 4, 3, 2, 1. 22nd rest. Final move of this circuit, then we go hit cardio. Okay, back to move one. Stagger, deadlift. Stagger, deadlift. Power it up. Feet come parallel, front squat. Okay, stay at your deadlift. Powered up. Front squat. Stagger, deadlift. Front squat. Rachel, you can keep your dumbbell down. You're there in three, two. Let's go. So Rachel's gonna take your deadlift. Keep it down. Squat. Nice. Deadlift. And a squat. I'm gonna give you the power deadlift. Powered up front, back squat. Nice. Deadlift. And squat. So putting move one and move three together combo move right here. That's where you finish. Move number four. Come on go. Hit cardio next. You guys excited? Nice work. As if your heart rate wasn't already high. It's gonna go even higher in the next power move. 20 seconds. That's all you gotta do it for. Come on, right here. 10 more seconds. Let's go. Finish it. Other arms up for counterbalance. You got five, four, three, two and one. Dumbbell down. Band stays on. Okay, it's gonna be 20 seconds of work. Straight from the side. Right foot stays forward, left foot is back. Option A is Rachel lunge. Rear leg lifters, take it squat lift, squat lift, high impact. Me and you, 20 seconds. Run or jump, runner. Jump as I jump. Kick Those feet apart. 20 seconds. In three, two. Let's go. You can do anything for 20 seconds. It's gotta burn a little bit, right? It's gotta burn a little bit. Come on. Your Pacer tempo. Come on. This is your fun new move right here. It's a runner jump. Little sacred squat. Runner jump. Yes, you can. Only 20 seconds. You got five. Come on. Four. Three. Two. One. Holy bananas. Okay, 20 seconds to recover. Let your weight up and down. Last move of this circuit. Three. Pass feet. Tap the floor. One, two, three. Tap it. Okay. Three fast feet and tap. You're there. All right, here we go. Three, two. Let's go, let's go. One for three, two, one. Tap it. One, two, three. Seven. Hold. Squat on the tap. One, two, three. Constant touch on that band if you got one. Come on. These runners should activate those outer glutes. Yes. Pump those arms right here. 5, 4, 3, 2. Recover. 20 seconds to recover. And we repeat it. Same thing. Other side. Starting with that sacred deadlift. Okay, dumbbell's gonna go right here. Dumbbell. Right hand. Left foot forward. Right toe popped. Three, two. Let's go. Deadlift. Left leg forward. Right toe popped. Dumbbell. Right hand. That same stinger. Deadlift. Shoulder inside. Now you're focusing on that. Left hamstring, left glute. Okay, stop. Bend the knee. This is where you catch your breath, right? Let that heart rate come out. Nice work, you guys. Awesome job. Hinge, those are back towards the wall behind you. Stand tall. Squeeze the booty. Nice work. You can always do this. Again, Two dumbbells. Crush some oranges in your armpits. Keep those dumbbells nice and tight to your butt. Yes. You're here for three, two and one. Nice work. Awesome job. Sacred swing, right? So you keep that staggered stance. I'll face you. Okay. Next. Left foot forward. Right toe pop. Go a little bit wider. Hinge. Sway. Hinge. Swing. Okay, you ready, Rachel? I'm breathing. Yeah, I'm breathing. I'll tell you that. Dumbbell right hand. You're there in three, two second swing. Nice. 80% left leg, 20 right toe, hips back. Nice. Imagine a two by four. Imagine from my head to my tailbone, it's one straight line, right hips, back, hips, drive hips, back, hips, drive hips and glutes. Move that dumbbell arms to the vehicle again. You gotta put two hands on the dumbbell. That's more comfortable for you, right? Grab it with two hands. Nice. You guys are so awesome. You got this. You got this. One swing at a time. One swing at a time. Squeeze that booty. Lower body burn. You got 10 seconds. Yes, you can. Right here, right here. So strong. Nice work. Second time through. You got this. 5, 4, 3, 2, 1. You're out. Nice work. You come parallel. That band just creates constant tension. Okay? Dumbbell right hand, squat thrust. Or two lighter dumbbells right there. You can always keep them down to the side. Squat thrust. We're going to raise that heart, right? Squat, squats option. Add that overhead press, front bracket. You're on in three, two. Let's go. Down. Push. This is my kind of workout right here. I love these moves. These are all my favorite leg moves. Okay? Squats and deadlifts are my two phase. You're gonna get probably every lower body workout you do with me. They're just so stinking. Good for you. Building that foundational strength, engaging your core the entire time. Push. Nice work, you guys. Big exhale, overhead. Come on, you're halfway. Halfway. Keep the weight in the heels. Drive, push. Keep that knees. Drive out with that band. Come on, you got it. You got it. Yes, you can push and drive. 10 more seconds. Let's go, let's go. Push. Drive through those heels. Drive overhead. Lock it out. Bicep body here. 5, 4, 3, 2. Nice work. All right, put it together. 20 pounders feeling heavy. I would say. I would have grabbed my 30 if I was at home. We get to set two and I'm like, I'm good. 20 is good. Okay, Dagger front squat. Rachel's got you. She's gonna keep this dumbbell down. Okay? Put moves one and three together. Stagger. Deadlift for the start in three, two. Let's go. Give me one deadlift, one squat. One deadlift, one squat. Hips go back, hips go down. Okay. Posterior chain, anterior chain. Hamstrings, glutes, quads, glutes and a lot of core because you're bringing that dumbbell up, right? Nice Work. Awesome job. I always like to think about those muscles I'm working. Sometimes even like to put my hand on them and feel them work. I gotta make that mind muscle connection. I'm a visual and what do you call it? Physical, tangible, touch type of person. Come on. 10 seconds. You got it. You got it. Stay in a. Nice work. Five, four, three, two. You're out. Dumbbell down. Dumbbell off to the side. You ready? We're gonna hit it hard. 2 moves, 20 seconds each. This time, okay? Left foot forward. Do with Rachel. Squat kick. If you're with me, explode. Yeah. You ready? We're gonna do it. Because I can do anything for 20 seconds. So can you. Three, two, let's go. One side might feel better than the other, right? This is my weak side. Gotta work a little harder to stretch that band part. You got it. You got it. Anything for 20 seconds. Yes, you can. Five, four, three, two and one. Oh. Oh, bananas. My legs are shaking. 20 seconds. Recover. Fire feet. Three. Fire feet. Tap the ground. Three. Fire feet. Tap THE ground. Stretch that band as far apart as you can. You get a break after this. You ready for that break? I am. Right? Come on. Three, two, let's go. Fire. One, two, three, tap. It's only 20 seconds. Yes, you can try both those. 22nd resting. All right, come down. Give it. Push it. Come on, come on. You're working for that break. It comes in 10. Let's go, let's go. Finish it right here. Come on. 5, 4, 3, 2. Give me one more if you can. Whoo. Band is off. You had that band on. Let me tell you. A little extra intensity. I catch my breath. One minute break. You guys are so awesome. Hello, hello. Nice work, you guys. Love the heart. Hope you guys are feeling this as much as I am. Holy bananas. Can you do glute bridges in the second, third trimester? Your body will tell you. Laying on your back was comfortable for me as long as my heart rate wasn't high. You decide, though. Can always take it up to an incline, Put your back on a box or a chair, do hip thrust. Always an alternative, my pregnant mamas. Always an alternative. I'm so glad you guys are here. Working out. Okay, grab some water and let's talk about circuit number three. Technically, we're on circuit three to four. Same format. 40 seconds on my strength, 20 second rest. And then those two power moves are going to be 2000s. Okay, I'm gonna have one heavy dumbbell holding it the long way. Just a good old reverse lunge and twist step. Back lunge, twist to the side. That twist isn't good for you. Just give me step back lunges. Okay, that's option A. Option B, step back, add the rotation. I don't think they had that in a workout yet. That's like a foundational classic move. So we're gonna do it today. All right. How you feeling, Rachel? Good. I'm sweating. I'm doing a low impact ones. There's no joke here. No. No shame in that modified game. Absolutely right. All right, you guys, you got 15 seconds to catch your breath. Find that one heavy dumbbell. Step back lunges with a rotation if you so choose. Let's grab that dumbbell. We're gonna step back in that right leg first. Ready? Right leg, steps back in five. Here we go. Three, two. Let's go. Step back, lunge, twist to the left. Nice. So I step back. I'm always twisting. Yeah, Rachel, there you go. You just don't twist. I'm going to twist over the front leg. Right twisting over the front leg. A little additional ab work for you in this workout today. You get to decide what you want to do. Stepping back, dropping that back knee straight to the ground. 40 seconds. Good old lunges. Getting those legs warmed up. This circuit is lunges, more deadlifts. Yep, Lunges, more deadlifts. Nice one. Awesome job, you guys. Stand right here. Nice. 10 seconds as you can, one rep at a time. You got it. Come on. 5, 4, 3, 2. Give me one more. Nice work. Awesome job. If you've done that New Year's workout, you got this move. We're gonna go right foot forward. Dumbbell lines up with that right foot. One dumbbell. Left foot is in a nice staggered stance. A little bit short in the blunge. Stay with lunge or stick. Lunger, squat. Pick up dumbbell, sit it down, drive the knee, pick it up, set it down, drive it. You pick up your dumbbell in three, two. Let's go. Pick up, stand up, set down. Drive. Pick up, stand up, set down, drive. Chest stays up. We did this in our New Year's workout. No repeats. Had to bring it back because you guys loved it. I loved it, too. Nice. I said this in the New Year's Worker, but I actually came up with this move when I was picking up toys at home. Chest up, eyes up. Something that really helps me keep my chest up. Think about spreading your chest apart. Pull the shoulder blades down, down. Staying at 10 seconds. Yes, you can give me that full standard squat or lunge. Right? 5, 4, 3, 2, 1. This is a True lower body hip workout, Right. Raise that heart rate with every move. We also did this in that New Year's workout. Okay, standing on my right leg. Left leg is going to fold back. Dumbbell, left hand, single leg deadlift. Pass the dumbbell. Pass it. Stand up so it's a single leg. Rachel's going to show you the sacred version. Find that balance. That dumbbell pass increases corn engagement. But you're there in three, two. Let's go. Hinge. Pass, pass. Stand up. Okay, you take this at your pace. Rachel and I are gonna go at different paces, right? I'm trying to float that leg. Trying to talk and work and balance. A lot of wires moving in this brain right now. Awesome job. One rep at a time. Tap that leg when you need to. Something that really helps me here is think about keeping that armpit really active. Think about pulling those shoulder blades down and back, squeezing those armpits towards your hips. It's going to create stability, mobility as you pass that dumbbell. Nice. You're here for three, two, one. Sit up. Do you feel a fire in that front right leg? I do. I do. You're going to keep it going standing on that right leg. Hold. Dumbbell the chest. Left leg goes curtsy, lunge, right into a lateral lunge. I'm gonna move this dumbbell so I don't trip on it. Curtsy, lunge, lateral. The goal is how low can you stay in that front right leg the entire time? We go in three, two. Here we go. Curtsy, lunge, lateral, right into it. Curtsy, lunge, lateral. Nice. Curtsy, lunge, lateral. How low can you stay? And that standing right, like, feel that core working. Come on. Hello, balance. This is putting a lot of time and attention in the quad. That front right quad, top of the thigh. You're halfway. Curtsy, lunge, lateral. Fire, Fire, fire. You have this. Come on, say it. 10 more seconds. Yes, you can. Curtsy, lunge, lateral. Come on. You got four. Three, two, you're out. Body weight, cardio. Body weight, cardio. Good old lunge jumps. Okay, jump, jump, switch. Rachel's gonna stay right foot forward, lunge, knee drive, staying on that single side. Do the other side next time. 20 seconds. Say, yes, I can. Come on, let's go. Three, two. Let's go. Let's jump. Switch, switch. Follow Rachel. Low impact, high impact. You're here. Yes, you can. 20 seconds. You can do it. Yes, you can. I know you can. So strong. So stinking. 10 seconds. Let's go, let's go. Bring it home. Right here. Lights on fire. 5, 4, 3, 2, 1. 22nd recover last move, skaters. Good old caters. Just like those lateral lunges we were doing. I'm gonna push. Push for the hop. Rachel's got taps, low impact. I love that 22nd rest. Me too. I love it. Feels so good. Because you gotta get that heart rate down so you can push to your right. In three, two, let's skate. Push, push, push, push. Reika's got tap, so she's going slower. Right? I got the hop. You do your pace for checko. Come on. It's your 20 seconds. What are you gonna do with it today? What are you gonna do? I'm gonna push and I'm gonna push you. I got the best job in the world. I gotta push you. I can show you what you're made of. You're so strong. Come on, you got this. 3, 2, 1. Walk it out. Grab water. 20 seconds, we repeat it. Same thing. Reverse lunge and twist. You guys loving this? I am loving this. I love a good Tuesday butt kicking. Whoo. Five seconds. Grab your dumbbell reverse lunge option of the twist. Three, two, step back on the left. Here we go. Left. Gotta mix it up on you guys. Gotta mix it up on you. Nice. Alternating setback lunges. Let that heart rate come down. You gotta get it one at a time. App option at the rotation, of course, stays tight. Back knee drop, shape to the ground. Nice. Awesome. I like to think about keeping my feet on train tracks, right. Helps me keep a nice, stable balance, especially as I add that rotational twist. You got it right here. 10 seconds. Stay in it. Come on. Here we go. Nice. Last side core. 3, 2, 1. Awesome job. This time, left foot's gonna stay forward. Dumbbell goes down, ribbon at left foot. Right foot steps back, drop down. Sacred lunge. Pick it up at the right hand. Set it down. Drive the right knee, One pickup, one knee drive. You ready, Rachel? Don't worry, you're gonna raise that heart rate because it's not already high. Let's go. Pick it up in three, two. Let's go. Pick up, set, down, drive. Pick up, set, down, drive. I love the comments from you guys saying you feel like an athlete. That is the goal. Making you feel like an athlete in your own home. Whether you were in high school, in college, or whether you're just becoming one right now, it doesn't matter. We all have these skills inside of us somewhere, but you don't use them. You lose them. Right now, we got to use them. You gotta build them right here. Staying and saying, nice Work. Nice work. You got this. 10 more seconds. Yes, you can. Yes, you can. Let's finish it. 5, 4, 3, 2. You're out. Nice work. We're gonna stay in that left foot hamstring that deadlift. Pass, pass. Stand up. Okay, you get it aside. Stagger your stance. Are floated, staggered, or floated. How we doing, you guys? Five seconds. Grab that dumbbell standing on the left leg, float it back. You're on in three, two. Let's go. Pass, pass. Stand up. The trick here, well, failed to go this one. Also, keep that dumbbell tight and keep the hips square to the ground. It's really easy to let that floating right hip slowly start to open up towards the ceiling. No, no. Keep that right hip square to the ground. Okay? How I think about balance. Spread all five toes apart. I'm using all five toes, from my big toe to my pinky toe, right here inside my shoes. I'm using them all. That booty's on fire. 10 more seconds. Oh, balance. There it is. I lost it. She got this. Come on, say it. Five, four, three, two, one. Nice work. You ready? Final one is that curtsy lunge lateral. Okay, so my left leg is gonna stay forward. My right leg is gonna go curtsy lunge lateral. Okay? So I'm gonna bend into my right leg, left leg go straight. Ready? We'll go for the curtsy first. Curtsy in three, two. Let's go. Curtsy lunge right into the lateral. Three point lunge. Nice. Curtsy lunge lateral. You take this at your pace, right? My challenge is how low can you stay in that standing line? Curtsy lunge lateral. You got this. You got this. You can do no dumbbells. You can do one dumbbell your chest. You can do two dumbbells down your sides or in front of your body. Halfway, halfway. Come on. Stay low, stay low. Push. You got this. You got this. Yes. Stay in it. Hello, quad. Top of the thigh of that front left leg. 10 seconds. Yes. You can bring it home, you guys. Curtsy, lunge, lateral. You're in the final. 5, 4, 3, 2. You're out. Nice work. Dumbbells down. Power. Let's bring it home, you guys. Close up. Circuit. Three split jumps. Rachel, you got my leg back. Left leg forward. Drive it. Power knee drive. Oh, believe it or not, my timer stops. It wants me to break the app. What is this? Okay, you ready? 20 seconds. In three, two. Let's go. Switch. Switch. Switch with Rachel. Power knee dress. Come on. Always technical difficulties. I think in every live workout we do, there's gotta be something. Gotta be something. All right. Time. Finish right here. 5, 4, 3, 2. You're out. Skaters, skaters. 22nd break, skaters. Then you get a minute break. I'm working for that minute. 10 seconds. We're gonna go to our left. Skate to your left. All right, let's do it. You're there in three, two. Let's go. Skate. Rachel's got you on the taps. Explode. Think about driving out the outside glute. Push with the glute. Drive through the glute. Come on. Yes, you can. Push, push. You can do anything. 20 seconds. Yes you can. Strengthen power. Right here. Drive it, drive it. Finish. 5, 4, 3, 2, 1. Water break. We love it. Okay, guys, one circuit left. One circuit left. A whole lot of squats. A whole lot of squats for you. How we doing? Woohoo. Awesome class. So glad you guys are loving this. Just watching so I can mentally prepare myself. I don't know if that's a good idea or a bad idea. You guys are awesome. Will this be saved? Yep. You guys, this will be saved on IGTV. We'll post that link. Also be saved on YouTube live right here. Okay, we'll post both links. You guys are so awesome. Tighten your ponytail. Yes. Circuit number four. Tighten your ponytail. Okay, let's talk about it. Circuit four. Lateral squats. Done these before? Right here. Two moves without the band. Two moves with the band. If you choose. Nice and wide. Toes, face. Knees, slightly turned out. Sit back, stand tall. Sit back, stand tall. That's move one. Okay, that's move one. Move two. I'll show you. Just because it's a little bit complex, right? Squat clean. One demo. Squat clean. Get it up. Squat, push. We'll walk through that again. We can always. Again. Two lighter dumbbells. One heavy dumbbell. You guys turn your ponytails. Circuit four. We're gonna finish strong. You guys are so awesome. So awesome. Who's ready to do it? Let's get through this. Let's get through it together. Okay, Lateral squats. Lateral squats. I'm gonna give you just a little bit longer break because I'll take it time with my timer. Match up, we're gonna set it up. I'm gonna hold one dumbbell the long way, okay? Nice wide stance. Toes are facing me. So slightly turned out. You're there. But we're right. In three, two. Let's go. Sit back, push. Sit, push. So think about sitting. Hips go down and back like you're sitting in a chair, right? Sit back, push. Sit and push. Now if you Want to pop the heel, though, or pop the toe and go into the heel? It's more of a cross stack squat. What it's going to do is increase the hip mobility. Hip engagement, flexibility. Okay. Is the joint or the muscle ability to move, mobility, is it to move under tension, Right? So to be able to do something while you're applying weight bearing like this. Nice work, you guys. 10 more seconds. Come on. Awesome job. Side to side right here. Ready for 5, 4, 3, 2, 1. Mobility is something we're always working on, right? We want to get better. Clean squat. One dumbbell the long way or two dumbbells find that squat position. Squat. Clean it up to the shoulders, push it overhead, take it down and push. All right, we're gonna raise the heart rate. You ready, Rachel? Ready? Let's go. You're there in three, two, let's go. As I said, these are some of my favorite moves. This was like one of my favorite moves when I was pregnant. Do this all the time because, man, will it raise your heart rate. And squats. We love squats, especially when we're pregnant and postpartum, so good. Building that glute strength, building that core strength. Nice work, you guys. One rep at a time. You take it at your pace, right? Come on, come on. Stay in it. Halfway, halfway. You got this. I don't know if I can put my legs on fire. How you're doing? I can tell I'm going to be sore tomorrow already. These 45 minute workouts keep asking for longer workouts. And I'm like, why? Why do they want longer workouts? I can't. Come on. Here we go. 5, 4, 3, 2, and 1. Nice work. We're gonna put that band on. Put that band on. I chose my heavier band. I don't know how I feel about it. I'll tell you. I have this circuit. We're gonna walk the box, okay? So pretend there's a box taped on your floor. You go right up left back, walking the box. Go to our right. Get low loaded. Squat position. Three, two, let's go. Take a giant step up. Giant step back square. Giant step up square. Step back square. Step up square step. Okay, spreading that chest apart. Right, Nice. Chest up, eyes up. How low can you stay in the legs, Rachel? And I'm going out of 10 more. We're going at a pace. It's because I can't think about it. I have to just. You don't have to stick with us. You guys go your pace, your tempo. Let's go. Right here. You've got it. The challenge. How low can you stay in those legs? Come on, walk that box. I'm gonna make it harder at a dumbbell. Come on, you've got it. 5, 4, 3, 2, 1. Oh, my legs are on fire. Hold on. Okay, take that band. Loop it around your left foot. Loop it around your left foot. Rachel's gonna go, no band. Hold the band in your right hand. Ankle by ankle option, stagger, float, single leg squat. See if I can do this. My legs are on fire. Single leg squat. Three, two, let's go. Floating ankle by ankle, if you can. Rachel has a staggered dance. This band is going to add tension. Try to do a single leg squat, tapping the floor with this opposing hand. Holy bananas. Is this left glute? So sticking on fire. Oh, my goodness. Yeah, fire. When I said fire, I meant it. You're halfway. Oh, this is so good for your knee health. So good. So good for your glutes. Oh, my goodness. Can you keep the angle at angle? It's really easy to go like this, right? Give me that angle angle. It's hard. 10 seconds. 10 seconds. You got this. You need to take a break. You tap for three seconds and get back in. You're in it. 5, 4, 3, 2, and 1. Holy banana modes. I just gotta, like, hit it out. It hurts. Okay, put the band around both feet. Rachel's going no band. Again. Mountain climbers. Okay, quieter plank. Hip flexor strength. Hip flexors, pull those knees in and in. It's only 20 seconds. Say, yes, I can go. You're on in three, two. Let's go. Drive knee. Drive knee. Okay, option A, hold the plank. Option B, knee drive without the band. Nice. Rachel, you holding the plank? Yep. I love it. That's the move. How does the plank work? Your legs hold on your kneecaps. Hello, quads. Push back on your heels. Hello, glutes. Tuck your pelvic floor towards the ground and to your pelvic tilt. Three, two, one. All right, ready? Crawl quadrant position. Option A, hover, tap back, tap back. Option B, jump back, jump in, jump back. I know it's crazy, but you only gotta do it for 20 seconds. Yes. You're there in three, two. Let's go. 20 seconds. Okay, if you're with me, you're trying to spread that band apart as you hop back. Hello, auto glutes. Hello, Abs. Hello, Abs. Come on. Yes. 10 seconds. You got this. Stay with me. Come on. 5, 4, 3, 2, and 1. Nice work. All right. Really, I do. One more time through. One more time for you guys. Lateral Squats. Okay, grab some water. Circuit four. One more time. Three. Gotta muscle up. Rachel's like, I'm ready. What are you doing? No, that's not true. I enjoyed this. Break. Grab your dumbbell. Later on, squats. Nice. Wide to your left. In three, two. Let's go. Sit back. Stand up. Come on, you guys. This is it. Last time. Four straight moves, two power moves. Five minutes work. Five minutes work. You can do anything for five minutes and then you're gonna get an awesome cool down. That said, I meant to say when you were saying longer 45 minute workouts, you guys, message and you're like, well, I can't do that. You guys do 25 minutes of this. Okay? That's awesome. A lot of times I pick a 45 minute workout and I don't finish it. I get 30 and 35. Whatever. My kids let me on the weekend. That's okay. You're here for three, two, one. Squat clean. Take the dumbbell a long way. Okay? Squat, clean, Squat, push. That's where we go. Catch your breath. 40 seconds. Okay, come on, come on. Pick up that dumbbell. You're on it. 5. Let's go, come on. 3, 2, let's go. I think we are so programmed that if we don't do the whole 45 minute workout, somehow we fail. But we're not good. Not good enough, not strong enough. And we're gonna pump. Wait. One day is not gonna make a difference, you guys. Okay? It is the consecutive stacking of effort that makes the difference. So that 25 minutes compounded upon another 25 minutes stacked upon another 25 minutes. That's what makes the difference. It's not one 45 minute workout. Whoo. You got it. Stay in it. Showing up day after day, okay. Tomorrow in your store, showing up for yourself to do some mobility and stretching so you can keep moving. You got this. 5, 4, 3, 2, and 1. Whoo. Set it down. Nice work. Put that band on. We're gonna walk the box other direction. So we're gonna take the giant step to our left. This time, switch the direction of your box band around the catch and ankle area. How we doing? Come on, stay with me. Walk that box. There's a big tape box to your left. In three, two, let's go. Step it up. Square side, back. Square side, up side. Your pace or template, you guys, you're on to stick with Rachel and I. You can do it at your pace. Do your box. Your box might be bigger, might be smaller. Depends on how tight your band is. The challenge. How Low. Can you stay in those legs? This is a total endurance move right here. Come on, you got it. Stay with me. Stretch that band. You feel those legs. Hide you. Hide you. 10 more seconds. Come on. Add those arms. Pump them. Let's go. You got five, four, three, two, and one. Okay, single leg squat. Other side. Take that band underneath the skull of your right foot. Band in the left hand, if you can. Ankle by ankle. Ankle by ankle. Gotta catch my breath. Okay, you guys. Three, two, two. Let's go. Single leg squat. If you can. You can tap it. Rachel's got your tap. People are like, you must work out, like an hour a day. You must run on top of every workout. You guys do see me right now, juicy. This 45 minutes, not my average day. I am dying right now. I'm all about those 30 minute workouts. This 45 minutes is taking me to new levels. Good to mix it up, good to challenge yourself. But, man, I'm on the shoulder blocks right now. This standing leg is on fire. Ten more seconds, saying, yes, I can. Come on, let's go. Let's go. You're in it right here. 5, 4, 3, 2, and 1. Okay, if you can. Bangles around your feet. Bangles are on your feet. Last two. Move. Climb it. Bear collar. 20 seconds apiece. You in? Then we get a stretch. Let's go. I'm in. I'm here for it. Home stretch, home stretch. This is where you get really pumped. You're crushing it. Slow climbers are fast. You're there in three, two. Let's go. Option hold, plank option, slow knee drive. Driving against that band. That's what I'm doing. Pulling that knee and driving against that band. You better get it. Come on. Today, finish it. Finish strong. That's when you gotta dig deep. Dig deep right here. You got this. You got this. 3, 2, 1. Awesome job. Bear crawl. Option A, alternating kickbacks. Option B, jump back. Stretching that band as you jump back. Ready? Weight jump. Ready? Let's finish this thing. Lindsay promised she wasn't gonna kick me. I promise. Watch out. Big Booty Judy is coming for you. You know, that was my college nickname. You're on a three, two. Let's go, Big Booty Judy. Because I played college volleyball and my butt always popped out of the spandex. I've had a big butt, high standex firm, round butt for quite some time, right? Got a little flatter with each pregnancy, and then we rebuild it. You got this. You're here for 5, 4, 3, 2, and 1. That is one way to Build it. Let me tell you, I'm gonna be sore tomorrow. You guys are so sticking out. Grab some water. Grab some water. You absolutely crush this workout. Nice work. 1023. Oh, my goodness. We went over time. You gotta go. I understand, but we're gonna stretch. Okay? Thank you so much as always. If you like these workouts, do us a big favor. Hit subscribe on the YouTube channel if that's where you guys are. If you're on Instagram, save this workout. Use that little airplane icon, send it to a friend, share it with them so you can do it again soon. Thanks so much for joining. Thank you for the hearts. I hope you love the workout. You guys are so awesome. First NML workout. Welcome, Amy. Whoo. She's dying and she's coming back. She's a keeper. Okay, you guys, we're gonna stretch. If you have a towel or the minivan, that's what we're gonna use to stretch. So choose whatever you have. We're gonna go to our backside because. Oh, it just feels good after that workout, right? Take the band, poke it around one foot. Doesn't matter. We're gonna do both feet, and you're just gonna slightly pull with a flex foot. Pull that band, pull that toe towards your face. This should feel so good, lengthening through that hamstring. So many deadlifts today. So many deadlifts. So good for our posterior chain. We pain deadlifts, right? Deadlifts are so good for strengthening our posterior chain. Now, without kicking my jump to go out to the side and show my. Show my flexibility, bendiness, opening up through the hip right here, those inner thighs that we hit with those lateral squats. Okay, Nice work, you guys. So proud of you. Not going to lie. That's one of the workouts where I'm like, I'm glad it's over. I did it. Bring it back to center. And now you're gonna bring that leg across your body. Right foot stays flexed, we're gonna hit that elbow glute. A lot of other glute. If you had a band on today or if you didn't still work that outer glute. Okay, that should feel really good. So proud of you guys. Awesome job. Nice work. I love a good lower body workout. Nice work. Bring it back to center. Go ahead. Go. Happy, baby. Just reach for the inside arches or soles with the feet and just rock. Should feel really, really good. Nice work. Okay, put that band around the other foot. Flex the foot. Other leg goes long, and just pull that band. Pull the toe towards the face. Nice. Lengthen here through the back side of the body. You guys are so awesome. These are stretches you're going to want to come back to, right? In like 24 hours. And I'm detecting. I'm going to check in with you tomorrow letting you know how I'm feeling. Let's take it out to the side. Open up through those inner thighs, those hips. Nice. You still. I feel it in my. Good. Yep. Love some good. Especially after that. We earned it. That was such a good workout. So fun. Some of my favorite moves all combined. Bring it across the body. Other way. Opening up heels, hips. Try and keep both shoulders connected to the ground if you can. Awesome work as always. You guys can have more upper body, lower body, full body workouts, whatever you want. Go ahead and take that band. Now we're gonna come up to a nice seated position. Okay. One of my favorite ways to stretch those outer glutes. If you have that band on, if you can. Pulling it towards your chest. This should feel really good. Awesome work. Set it down. Hook the opposing elbow outside the knee. Nice little spinal rotation. So good for that back. Awesome. Awesome. Back to center. Switch it out. Other side. Up and over. Gentle hug for the knee. Hit these. Nice work. Same thing. Set it down. Opposing elbow comes outside. Nice little gentle spinal rotation. Nice work. Good stretch for the low back. Awesome job. One final stretch. Find butterfly. Bring soles of the feet to touch. Okay. Hands go crisscross. So opposite hand, opposite toe right here. And you're just gonna round out open through those shoulder blades. Tuck your chin towards your chest. Just round out creating a C shape with your spine. And now reverse it. Expand your chest. Create as much space space across your shoulder blades as you can. Chin goes up to the ceiling. Pull apart through the chest. Nice. Open up. Shoulders go down. 3, 2, 1. You guys are so awesome. Thank you so much for joining our live workout. Like we said, these will be saved here on Instagram and on YouTube. Do us a favor and like them and subscribe if you like the workout and come back for more NML workouts. As always, we're starting a new free 14 day workout challenge March 1st. We'd love to have you join us. You can jump on my email list for more details. Nourishmovelove.com subscribe we'd love to have you there so you can join our challenge. Free workouts. 14 new videos. You're going to love them. OK. Have a great day and I look forward to sweating with you guys again really, really soon. Foam roll stretching tonight yes. Foam roll stretching tonight. I hear you guys. I am with you. So awesome. I love that you guys are grabbing heavier weights every time we show off together. Keep up the good work. Have a good day. All right, I'm gonna end this. How do I end this? Do I did the exit. I should know this by now. There we go. And then we'll download the video if you want to hit that. Yep.