50-Minute Full Body PYRAMID Workout | Intense, Dumbbell HIIT

Hi, I'm Lindsey Baumgren of Nourish Move Love. And this is your 45 minute resistance training pyramid workout. You guys love the pyramid format and it is gonna be a lot of fun pairing together strength training with cardio because your heart rate's gonna stay high. We're calling it resistance training because we're using a set of dumbbells. I have a set of 15's I'm gonna use throughout this workout. Grab a set of dumbbells, whatever you have. We are working in 30 second intervals, but we're stacking on your work time. So this is an endurance based workout. You might need to use lighter dumbbells than you typically use. You choose whatever works best for you. You can always adjust throughout the workout as we go. That said, you have seven moves. You do each move for 30 seconds of work. You get a 30 second break. We stack on the moves as we go up the pyramid and then we're gonna come back down the pyramid for around a 45 minute workout with a warmup and a cool down. You ready to get this thing started? Okay, you guys, let's get ourselves started. We're gonna with a warmup. Feet are shoulder width distance apart, right underneath my hips. I'm going to take a big inhale. Reach up nice and tall. Okay, my right wrist is going to grab my left wrist up and over side body stretch to the right. Opening up the obliques and the lats. Right. Bring it back to center. Give me a calf raise. There we go. Oh, that feels good. Switch it out. Up and over. Other side to the left. Nice. Bring it back to center. Give me that calf raise again. We're going to do that again to the right. Opening up. Nice. Back to center. Calf raise. Warming up the calves. The ankles up and over to the left. Back to center. Calf raise. One more each way. Nice. Reach up and over to the right. Back to center. Calf raise. There it is. Up and over to the left. Back to center. Calf raise and go ahead and just pedal those arms back, opening up the chest. Shoulders, soft bend in the knees. We're going to warm it all up because this is a full body workout. You have four, three, two and one. Go ahead. Just flap those wings right here. Flap those arms. Open up that chest, the shoulders. Nice work. All right, right here we're going to sit back into squats in 3, 2. Let's squat it out. Sitting right back. Knees drive out towards the pinky toes. Sit those hips down. Range of motion is up to you. You can get a little bit Deeper with each squat as you go. Down and up. Nice work, you guys. Just getting it warm. Opening up these hips. Squeezing our glutes as we stand tall, Right? Activating the glutes. Nice. Right here you have four. Nice. Three. You're going to hold low in two. And hold it here. Hold it low and pulse. Can you wiggle those toes for me? Keep that chest up. You have 8, 7, 6, 5. Weight in the heels. You got it. 3, 2, 1. Hands to the ground, reach those hips. Nice and high. Forward fold. Hamstring stretch. Open up that posterior chain. Nice work. Take your right hand to the ground. Left arm goes high. Circle out the wrist. Switch it out. Left arm down, right arm high. Circle at the wrist. Nice. From here, plant both hands to the ground. Step back to a high plank. Holding a nice high plank here. Awesome job. You're going to take shoulders tap, so take a nice wide base with your feet. Opposite hand, opposite shoulder. Tap it up for eight. Seven, six, six. You got it. Five, four, three, two. And one. From here, you're going to shift your weight forward and back. Shift forward and back. You can make this big by giving me a bend. Extend, bend, extend. Drive through the quads, the top of the thighs. Right here. Warming up the calves, the ankles, the core, the shoulders. You have four. Hold plank in three. You got it. Two. And hold your plank. Give me two pushups. Knees or toes. Lead with the chest the way down. All the way up and push back down. Dog, that should feel really good. I'm going to turn to the side. Pedal out those heels. Nice work, you guys. Awesome job. Walk your hands back to meet your feet. Take one more forward fold. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. Let's jack it out. Jack it, jack it. We're gonna start to raise that heart rate. Low impact. You're here, you're tapping and you're tapping. There it is. Taps or jacks. You got it. Heart rate starting to rise. You got this. Give me 8, 7, 6, 5. Heels to the glutes in 2 and 1. Pull those heels towards your glutes. Right here. Just run it out, run it out. Butt kicks. Woo. Pump those arms, push those heels, Open up those quads. Nice. You have eight, seven, six, five. Back to squats. Eight in three, two, one. Plant those feet. Push out, push up. Push out, Push up. Push out. Push up. Squat, push, stand, push, squat. Push, stand. Push from the side. Push it, push it. Nice weight in the heels. Gonna warm Up. Some of those moves we're gonna do in Today's workout. Nice. 4, 3, 2, and 1. Nice work, you guys. Back to center, right here. Core is nice and tight. Reach up. We swam to the front, let's go to the front. We swam to the back. Let's swim to the front. There it is. That's what I wanted to do. Swim it, swim it, swim it. You have 4, 3, 2, 1. Lateral hops, hop, side, hop, side, hop, side, hop, side. We're going to move front to back and laterally. We're going to raise the heart rate. Right. Side to side. Got to get you warm in all planes. Nice work. You have 8, 6, 7, 6, 5. High knees. We run for the finish in 4, 3, 2. High knees, high knees. Get them up. Option A, drive. Option B. Run it right here. Let's go. Finish that warmup. Finish that warmup right here. 8, 7, 6. You got it. 5, 4, 3, 2, 1. I hope you're warm at home. If not, hit pause, continue to warm up. Stretch into those sticky spots that you have at home. Otherwise, grab a quick sip of water and we are going to start this workout. You guys, Seven moves. Get those dumbbells nice and close to you. First move. You only need one dumbbell. I'm going to show you your move. You're going to hold this dumbbell at your chest, sit back into a squat. Once you hit the bottom, push out, push up like we did in the warmup. Squat. Push, squat, push. When I hit the bottom of that squat, I'm holding my 90. 90. Push the dumbbell away from me and push up. If you need to use a lighter dumbbell, you can. If that push away from your body doesn't feel good, just hold the dumbbell at your chest the entire time. Okay? That is your move. You're doing it for 30 seconds. You'll get a 30 second break as I explain your next move. Tighten your ponytails. You guys get excited. We're about to climb and this pyramid. Yes, we are. Grab your one dumbbell hold at your chest. 30 seconds, Scott, squat. Press the dumbbell away from your body. Stand tall, press it overhead. You're there in three, two. Let's go, let's go. Squat, push, stand, push. Okay, timed interval. You work at your pace. That push out away from the body at the bottom. That's a challenging move, right? You're like, whoa, I watched that during the warmup. Man, that feels challenging when you're doing it. The farther you put something away from your body, the harder it is. The Longer the lever, the harder the move. This is tough. You might have to choose a lighter weight. This is the bottom of your pyramid. You're going to do it a lot. You got five, four, three, two. One more push overhead, you're out. I'm going to show you move number two. You're going to grab your other weight. It is a burpee with weights. I'm going to sit down into a squat. Plant the dumbbells on the ground. Step or jump back. Step my feet outside my weights. Pulling up from a squat. Stand tall. That is your move. Okay, burpee squat. You guys ready to do this thing? All right, moving on. Squat, push out. You're there. You got 10 seconds. Squat pushing the dumbbell away from your body. You're there in three, two. Let's go, let's go. Squat, push, stand, push, squat, push, stand, push here for 30 seconds, right? And then you're going to go directly into move number two, the burpee or a sprawl with your two dumbbells. You can step back or you can jump back, right? You're giving me a full squat each time. Nice work. 30 seconds, bottom of the pyramid, right here. Start to feel those legs, right? Gonna feel those legs. So maybe a slightly lower body. Focus, pyramid. You got five seconds here. Grab that other dumbbell right into sprawls in three, two, let's go. Grab your other dumbbell right here. Give me a full squat. Step or jump. Feet outside, stand tall, take it down. Step or jump, feet outside, full squat at the bottom, right? I'm going to show you low impact right here. Take it down, step back, step wide, stand tall. So you're giving me that full squat stand, no jumping at the top. Suppose you could add that if you wanted to. If you're one of the brave souls that's ready to fight this pyramid. Come on. You got five seconds here. Stay in it, stay in it. Three, two, you're out. Nice work. Move number three. You're on 30 second break, building up four pushups. Four kneeling push, press knees or toes. You're going to give me four push ups, right? 1, 2, 3, 4. Do four push ups. Sit back, front rack the weights. Dip, drive, dip, drive for four. Okay, so I'm using my quads and hips to help drive the weights overhead. 4 and 4. One dumbbell squat. Push that break non existent. You're on in three, two. Let's go, let's go. Squat, push, stand, push, squat, push, stand, push. Okay, nice work. Control that dumbbell. You push it out away from your body, three moves back to back. That's one minute and 30 seconds of work. Yes you can. Come on, come on, come on. 10 seconds. Here, grab that other dumbbell. Burpee, sprawl. Stand up. You're there in five. Let's go. Finish. Come on. Three, two, one. Grab that other dumbbell. Full squat at the bottom. Step or jump it. Stand up. Here we go. Down. Step or jump? Stand up again. 30 seconds, right? And it's yours. This 30 seconds is yours. You choose how you're going to attack it. I literally just swallowed some of my hair. Quarantine. This is quarantine. Hair. I haven't had a haircut in a year. I know, right? Beauty is not my game. Strength is my game. Come on. You have five seconds. Let's go. Three, two, hold on the ground. Four pushups, knees or toes, your pace. You got four. Three, two, one. Drop to the knees. Grab those weights. Four, push, press, dip, drive. Four, three, two, one. Right back to four. Push ups. Halfway. Not going to get a lot done this round. I'm going to the knees. Four, three, two, one. Right into four. Push, press. Okay? Tell you why I take push ups for my knees. The next time we attack this. Come on. Three, two. You're out. That is tough stuff. You guys, stand up. Bring both dumbbells with you. Reverse lunge, hold, lunge, hold, body, bicep curl, stand up. Lunge, hold, bicep curl, stand up. That's where we go. One dumbbell starting from the top. Squat pushout. Four moves, two minutes of work. We are climbing. Let's go, let's go. You're there in three, two. Come on, come on. Squat, push and press. You guys, I've been doing a lot more strength training over quarantine and a lot less of these endurance based workouts. This, this is tough stuff. You grab some heavy weights, you make it challenging. Let me tell you, this workout, it is going to challenge you. Challenge your strength, challenge your cardio, challenge your cardiovascular endurance. Stacking on moves. Come on. Five seconds here. Burpee, stand up. In three, two. Grab that other dumbbell. Let's go. Right here. Full squat at the bottom. Step or jump it. Stand up. You know your drill, you know your options. Okay, you do you, you step or jump it. You can go faster than me, you can go slower than me. I'm using some heavier weights. 15s. Trying to stay with my 15s throughout this entire workout. Okay? That's what I'm trying to do. Nice work, you guys. You got this. Stay in it, stay in it from here. So it's four push ups, right? Four push ups. Four push press. You're in. Three, two, let's go. I'm gonna take the push ups from my knees. Endurance training. I'm tired. I'm fatigued doing it from my knees. Okay, we'll keep my heart rate high. 1, 2, 3, 4. And my forearm won't be that great right now because I'm tired. Okay, you could always go slower and go from the toes. I'm doing knees four and four. Let's go. Dip drive. So I'm sitting my heels, my butt back to my heels, using my hips to help press those weights overhead. You got three, two. You're out. Let's go. You're up. Reverse lunge. Come on. Lunge, hold. Five. Bicep curl, up, lunge, hold, bicep, curl and up. Nice work. Lunge, hold, curl. So time under tension on that lunge, right? Gotta hold that lunge as you curl. Come on, come on. So good. You guys. Catch that breath right here. That 30 second break comes for you in 5, 4, 3, 2 and break. Weights down. Shake it out. Grab some water. 32nd break. Going to get that heart rate high again. Move number five. One, dumbbell. Set it right here between your feet. Lateral hop with a snatch. Looks like this. Hop right, hop, center snatch, Take it down, hop left, hop, center, snatch. So I alternate my arm. That snatches. Lateral hop, snatch, heart rate. Grab that dumbbell. You're on push outs with a squat in three, two. Let's go. Let's go. Squat, push and press. Pyramid. The pyramid. The ultimate Lindsay workout. Right, the ultimate workout. Total body crusher, burner torture. Call it what you want. These workouts, they challenge me every time. 10 seconds here. Come on. You got it. Grab the other dumbbell. Burpees for all. Stand up. That's where you go. In five. Let's go. Stick with it. Come on. Final three, two. Let's go. Grab that other dumbbell. Find that full squat at the bottom. Step or jump it. Stand up. Nice work, you guys. I have to say, I'm coming out of a lockdown with my kids. Took some time off. I had Covid. I'm feeling this. This is tough stuff right here. You do your best, you forget the rest. Some days you got it, you crush it. Other days you move, you get through it. Come on. Holding the ground. Four push ups. Four shoulder press. You're there in three, two. Let's go. Knees or toes? I'm doing knees. Four pushups. Count your reps and after you hit the fourth one. Sit it back. Weights to the shoulders. Dip. Drive for four. Nice work. Right back into it. Four push ups. Elbows fall back towards the ribcage. Lead with the chest. Come on, come on. Hello, chest and shoulders. Hello, chest and shoulders. Butt to the heels. Push. Three, two, one. Up for lunges. Let's go. Right into it. Lunge, hold, curl. Not going to get through many rounds of that. Four push up. Four, push. Press right. Two rounds, maybe. Come on. So I'm going heavy, challenging myself. You can always go from your toes. Okay, you guys, from here, it's that big lateral hop, snatch move number five. Move number five. Build it up. You're there in three, two, one. Dumbbell. Other one's out of the way. Here we go. Lateral hop to the right, center. Grab the dumbbell with my right hand. Right here. Let her hop left. Grab the dumbbell with my left hand. Snatch that snatch. One big full body movement like you're pulling that dumbbell straight up along your body. Keep it close to the body. Make it one big explosive movement. There it is. Yep, you got it. Stay loaded in the legs on the squat side, center snatch. Three seconds. Come on. Finish. Three, two, one, break. Thirty seconds. Oh, you guys. Move. Number six. Climbing that pyramid. It's a deadlift, narrow squat. I like to say this. Kick your butt. Kick your butt where your feet fall. That's your narrow stance. Deadlift, hips back, stand up, narrow squat, hips down. So I'm alternating hips back, hips down, right? That's where we go. Come on. One dumbbell, push out, press up, six moves. You in? You got it. Three, two. Let's go, let's go. Come on. Anything. Anything for three minutes of work, right? Anything for three minutes of work. Yes, you guys, I like to say, come on, you know, I'm not here to give you awesome abs and awesome butt. I'm here to make you feel better. Move better. Make you a better mom, a better wife. That's what working out does for me. Come on. Five seconds. You got this. Both dumbbells sprawl in three, two. Let's go. Burpee. Sprawl. Sprawl. Stand up. Come on. Like I said, I say this a lot. This is tough. You are tough, right? Right here. Showing up for yourself. What you're doing makes you better, makes you stronger, right? We're going to get through this pandemic. We're going to do it together, okay? You got to be mentally tough. Mentally tough for this kind of stuff. That's what this is building right here. Mental toughness. Five Seconds on the ground. Push ups in three, two. Let's go. Four push ups. Four push. Press your pace. Come on. All I ask is you move for 30 seconds. What does that look like for you today? Okay. I'm going to give you my best effort every time I'm in front of this camera. Give me yours. Come on, let's go. Let's go. Come on. Four pushups. Four push press. Your pace, your tempo. Come on. You're in the final 10. I know. Up for lunges, up for lunges in four, three, two. Let's go. Let's get up. Lunge it out. Step back, hold curl, stand tall. Step back, hold curl, stand tall. This pyramid, you got to be a fighter. A fighter for these pyramids, right? You are a fighter. The other day, I got a message from a mom. Said, thanks for your workouts. When I do them, I. I feel like a ninja mom. I said, I'm stealing that. I want to be a ninja mom. Don't you? Five seconds. Come on. Lateral, hop, snatch. In three, two, one. Dumbbell on the ground. Here we go. Hop right, grab it with the right hand, snatch it. Set it down. Hop left, grab it with the left hand, snatch it down. Stay loaded in the hop. Come back to center. Snatch it. Come on. You got this. You got this. Let's go. You're a ninja. A ninja mom. A ninja wife. A ninja woman. Come on. Stay with it. Stay with it. You got this. You got this. From here. Deadlift, narrow squat. You're there in 5, 4, 3, 2. Grab your other dumbbell. Show you from the side. Narrow stance. Hips back for the hammies. Hips down for the glutes. Hips back for the hammies. Hips down for the squat. Narrow squat. Now, you might notice you don't have quite the range of motion in that narrower stance. That's okay. You're requiring more of your quads and your hips in that narrow stance. Something to work on. Quads and hips, right? We all got to work on those hips. Come on. Three, two. You're out. Move number seven. Can you believe it? We are doing it. You guys. Launcher. Plank. Launcher. Plank. It looks like this. Find a plank. Position. Bend, extend, row. Launcher. Row. Take a nice wide base with your feet. Nice wide base with your feet. I got to get a quick sip before we climb this pyramid. Seven moves to the top, baby. You with me? You make it there, I'll give you a one minute break. Who wants a one minute break? Let's go. Grab your dumbbell. Three, two. Come on, come on. Seven moves. Yes. You Can. Yes, you can. I've been in quarantine with my children for almost 24 days. You know how excited I was to show up and film these videos today? I was stinking excited. I get to do this. I get to be here. Once you lose your health for a little bit, you realize how stinking important it is, right? Come on, let's go. You got this. Strong and healthy bodies right here. Five, four. Sprawls in. Three, two. Grab that other dumbbell. Come on. Right here. Sprawl. Stand it up. Full squat each time. Full squat down. Full squat up. You know your options. Step back, step in, stand up. You got options. Step back, step in. Alternate that lead foot. Okay, Come on. Yes. Let's go, you guys. From here to the ground. Four push ups. Four, push press. Woo. I gotta get this haircut. Come on. 5, 4, 3, 2. Push ups and push, press. Come on, let's go. 4, 3, 2. Come on. Set it back on the heels. Butt touches the heels, push it up. Use the hips and the quads to drive those dumbbells over head. Come on, come on. When I say come on, come on. That's me talking to myself, you guys. Come on. 10 seconds. You got this. You got this. Let's go. Finish. 3, 2, you, up. Lunges. Come on. Step back. Lunge. Hold curl. Step back. Lunge. Hold curl. You got this. You got this. Stay with it. Come on. You're doing it. You're doing it. Right here. Move four of seven. Move four of seven from here. Lateral squat, hop, Alternating snatch. Yes, you can. We are so strong. So strong. Team. Come on. Five, four, three, two. Dumbbells down. Dumbbells down. Right here. To the right. Center, snatch it down to the left. Center, snatch it down. Come on. Stay with it. You got this. Yes, you can. If you have low ceilings, here's what you're going to do. Pick up. Right. I think about myself working out in my basement early mornings. I can't snatch. Okay? That's your modifier right here. Three. Oh, I lied. I lied, I lied. Right here. Come on. You have five, four, three, two. Let's deadlift and squat. One. Deadlift. One narrow squat. Catch your breath. Right here. Catch your breath. Legs on fire. Yes, they are. You are strong, capable. Come on. That one minute break. You guys, we are going to work for it. We are going to earn it. Launcher, alternating row. Keep those dumbbells tight to the body. Hips back, hips down. 5, 4, 3, 2. Hit the ground. 1. Launcher. 1. Roll. 30 seconds. Take a nice wide base with your feet. Bend Extend, row, elbow high to the sky. Back towards the hip. Come on. Bend, Extend. Row. Right there. Bend, extend. Move. Seven. Yes, you can. You are strong. Remember that. Yes, you can. Yes, you can. Keep saying it. Come on. 10 seconds. Stay in it. 5, 4, 3, 2. Sit back, sit back. My favorite stretch. I'm going to show you this while you're on a one minute break, okay? Put my hands on top of my dumbbells. Get as far away from them as I can. Forehead to the mat, hips high. Puppy dog stretch. Or try and go into child's pose. But having my hands on the dumbbells creates that resistance. Opening all that up. Grab some stinking water. Holy bananas. Okay, this is tough. I'm not gonna lie. I'm struggling through every rep of this, you guys. This is why what happens, right? It takes so long to build strength, but we lose it so fast. Take a week off if you're sick. You got injuries postpartum. You. It is hard to come back. You have to be a warrior to come back. Show up each day. I think it's good for you guys to see me not at my strongest too, right? Like, you watch these videos and you're like, how does she do it? How is she talking? I am on the struggle bus, my friends. That's how I do it. Mental toughness, right? I was never the MVP in my sports. I was always the hardest worker. Right? Take pride in being the hardest worker, right? Take pride in that. Because you get to control it. Can't control your talent, but you can control how hard you work. That's the truth. All right? Okay, here's what's going to happen. We're going to go down this pyramid in reverse order. We're going to start on the plank launcher, alternating row. Plank launcher, alternating row. You guys ready to do this thing? Are you ready? All right, you guys, you got 10 more seconds to breathe it out. And then we are going to stop and start that timer and we are going to go down the pyramid. 30 seconds per move, 30 second rest. You got all seven moves, all seven moves down. Come on, set it up on your dumbbells. One launcher, one row. You've got a longer break there. You know that. That's what happens when your instructor does your workouts with you and she is dogging it. Okay, here we go. Set it up. One launcher, one row. You're there in three, two, one. Let's go, let's go. Bend, extend, row. Right here. Come on. Bend, extend, row. What I love about coming down, I'm going at These moves different. I got a 1 minute, almost 1 minute and 30 second break right there. I'm coming into this fresh, right? This feels a lot better than it did the last time I attacked it when I was super tired. OK, come on. Right here. 10 more seconds and then you got that. Deadlift, narrow squat. 10 more seconds. Let's go. Finish right here. Keep those hips square and stable. Pull. Pull that elbow high to the sky. Back towards the hip for three, two. One more row. Stand up. Narrow stance. Let's go. Deadlift, hips back. Dumbbells to the side. Narrow squat, hips back. Think about how far can you push your hips back towards that wall behind you. Range of motion looks different for everyone. Maybe you get to your knees, maybe that takes you here. That's okay. You do your range of motion. One deadlift for the hammies, one squat for the glutes and quads and hammies. You get it all in that squat, right? Keep that chest up. Five seconds. Five, four, three, two. Let's raise that heart rate. One dumbbell lateral hop. Here we go. Right center snatch. Take it down. Left center snatch. Take it down. Right center snatch. Take it down. Come on. These alternating snatches. You got it. You got it. Let's go. Right here. 15 seconds. Halfway. Keep that dumbbell tight. From here it's down to the ground. Four push ups. Four, push press. You're there. In five, four, three, two, one. Grab barrel. The dumbbell. Let's go to the ground. Four push ups. Here we go. One, two, three, four, four, push. Press. You're pace your tempo. Keep breathing. That breath helps you push those dumbbells overhead. Four and four. Yes, you can. Ten seconds. Ten seconds. You got this. From here it's up. Reverse lunge. We forgot the reverse lunge. We're going to add it now. 3, 2, 2. I did that out of order. My bad. Reverse lunge, hold, curl. Did that out of order. Mixing it up, throwing curve balls at you. Okay, we're getting it in. We didn't skip it from here. You give me the burpee. Stand up. The Sprawl. Stand up. Call it what you want. Let's go. 10 seconds. Two moves, you guys. Two moves left. Come on. 5, 4, 3, 2. Let's go. Weights inside the feet. Step or jump it? Squat stand. Come on. This squat press outs. You're going to do squat press outs for one more time. That is it. Okay. This might officially be the longest workout on the block. Let's go. Let's go. Come on. Take it down. You got one rep at a time. Stick with it. 10 seconds. Squat, push out. Squat, press overhead. Come on, you're there. In five, four, three, two, one. Dumbbell. Here we go. Stand it up. Let's go. Last time. Squat, push, press. Ok. I might rename this officially hardest workout on the blog. I am feeling this. Yes, I am. Let's go, let's go. Stick with it. One rep at a time. You got it. 10 seconds here. Last time you're going to do this move. Finish it. Finish it. 5, 4, 3, 2, 1. Holy banana boats. We're adding on. Holy banana boats. Holy banana boats. This is hard. Six moves. Six moves. Whose idea was it to come out of quarantine and film a pyramid workout? I don't know. Launch a row, launch a row. Gotta be mentally tough. Right here. Six moves, three minutes of work. You're there. Set it up. Launch a row in three, two. Let's go, let's go. Bend, extend row. Right here. Bend, extend, row. One rep at a time. That's your focus. You can always drop some knees for the row, pop to the toes for the launcher. Drop to the knees for more stability. Row, pop to the toes, launcher, you do you. 10 seconds here, then you're up. Deadlift, narrow squat in 5, 4, 3, 2. Let's go. Right into it. Weights are close to the body. Hips are back, weights are at the side, hips are down. Right here. One straight leg deadlift. One narrow squat. Get those legs, get those legs. Someone told me a lot of our pyramid workouts tend to be upper body focused. So here you go. I think this one still full body for sure. Little bit more lower body focus for you. 10 seconds. Right lateral hop, snatch. That's where you go. In five, four, three, two, one. Dumbbell. Here we go. Set it down. Hop right, grab right hand. Come on, raise that heart rate. Hop left, grab left hand. New move, new move for nml. Right here. Always fun. Keep challenging myself. Keep challenging you guys with new moves, right? That's why you keep coming back. You want more. You want something new. I know you guys love these new workouts. Whoo. Come on. Let's go, let's go. You got it. Five seconds here. Reverse lunge, hold. In three, two. Grab your other dumbbell. Reverse lunge, hold. Here we go. Lunge, hold, curl. Come on, come on. Lunge, hold, curl. This is where you get to catch your breath, right? My long hair just hanging out under my armpits. Okay, Who's a hairstylist out there? I need you to volunteer to start doing hair for nml. Right? We need someone in the studio to fix my hair. 10 seconds. And I need someone to bring me an oxygen tank because I'm dying. Five, four, three, two. Down to the ground. Four. Push ups. Four, four. Push. Press. Come on, come on. One, two, three, four, four. Push. Press. Let's do it. 1, 2, 3, 4. Woo. Right, back in four and four. You got it. You got it. One more move after this. Come on. Come on, you guys. You are so strong. Let's go. Finish it. 5, 4, 3, 2, 1. What's our last move? Burpee, stand up. Burpee, stand up. Finish it. Six moves. Three minutes of work. Not once do you get to sit on your butt. Not once. You are moving. You are moving. Yes, you are. You are strong. Keep going, keep going, keep going. Come on. That break is coming for you. That break is coming in 10. Let's go. Earn it, earn it, earn it, earn it. Come on, finish with me. You got five, four, three, two, one. Set them down. What I love about pyramid, we keep dropping off. Last time you do that, Burpee. Next time through. Push ups. For the last time. Okay, Grab some water. Recover. All right, you guys, 10 seconds. Launch a row, launch a row. Five. Move. Five moves. Get tough. Come on, Plank. Launch a row in three, two. Let's go. Bend. Extend. Row. Okay, you guys, I say this about every workout, but they live on. If you're like, I have hit my physical max today. I've hit it. I'm out. That's okay. You do your best. You forget the rest. The beauty is, you come back, you try this workout again another day, you challenge yourself. You go up in weights, maybe you push a little harder, maybe you go heavier and slower. You get to choose. 3, 2, 1. Let's go. Deadlift. Come on, deadlift. Squat, narrow stance. Hips back, hips down. Hamstrings, keep the dumbbells close to the body. Think about crushing oranges in your armpits. Keep those lats turned on your back. Your back is involved in this move just as much as your hammies. Flat back, tight core, gaze in front of you. Push the hips back. Sit them down. Push the hips back. Sit them down. Maybe you can go heavier here. Come on. Five seconds. Lateral hop. Snatch in three, two, one. Dumbbell. Let's go. Set it in the middle of your mat. Come on, let's do it. Hop it. Snatch it. Come on. Come on. I know you can do this. I know you can. Come on. Find your rhythm. Find your pace doesn't have to match mine. It's yours. Find your rhythm. Stick with it. Keep moving. 30 seconds at a time. Break it down. It's not. It's not okay. Five moves. It's 30 seconds at a time, one rep at a time. Come on. Get five, four, three lunges. In two, one. Grab your other dumbbell. Lunge, hold, curl. Lunge, hold, curl, lunge, hold, curl. No breaks. No breaks. That's what makes this an endurance challenge, right? Come on, come on. Just as much cardio as it is strength. This is a torture, you guys. These are the big kahunas. I would not do these workouts more than once a week, right? These are tough. Really tough. Come on, you got this. 5, 4, 3, 2. Let's go. Push up. Push. Press. For the last time. Last time. Come on. Four pushups. 1, 2, 3, 4. Come on. 4. Push, press. 1, 2, 3, four. Come on. Last time. You're going to do this move. Last time. Push ups are tough. Yes, they are. Get better and better. Come on. Yes, you can. Let's go. Five, four, three, two, one. Nice work, you guys. Come on. Four moves left, four moves left. Two minutes of work. I know it feels really tough right now. Maybe I'm just talking to myself, okay? But we are going to finish strong. Make yourself proud today. How you finish this workout, right? You could walk through it, or you can power through it. You decide. What do you got in you today? Right? Come on, let's go. Four moves. Four moves. Plank launcher. Set it up. You're there in three, two. Let's go. Let's go. People are like, why do you love doing what you do? I got asked that the other day. I said I was an athlete my whole life. I played college sports. I played high school sports. I got to train like an athlete. And then I became a mom. My husband still plays volleyball. His career continued my athletic career. It took a stop, right? It took a stop because I was pregnant, nursing. All the things this. This makes me feel like an athlete again in my own home. Come on. You got three, two. Let's go. Deadlift, squat. Deadlift, squat. Maybe you weren't an athlete. Maybe you're starting this later in your life, right? Right? It's the fact that as women, we get to feel strong, right? You get to feel strong because you put in the work, right? You get to decide what dumbbells you pick up. No one limits you to five pounds, ten pounds. Okay, maybe Covid does because you can't find dumbbells, right? But you get to decide how strong you want to be, right? Come on. Five seconds. Lateral hop. Snatch in three, two. Let's go. Set it down. Dumbbell in the middle. Come on. Right together. Snatch right here. I like to grab the dumbbell with that outside arm to make sure I get that full hop in. Back to center. Let's go. Let's go. Come on. Lateral hop, snatch, power move. Right here. Power move. You got it. One more move after this. Reverse lunge. Bicep curl. Yes, you can. Yes, you can. Stay in it. Come on. 5, 4, 3, 2, 1. Nice work. Oh, nice work. Lateral lunge. I just said it. Lunge, curl, lunge curl. Finish it. Come on, let's go. Last time you're going to do this move. Last time. Step back to lunge. Hold. When you hold it, do you feel that tension in that front quad? My legs are talking to me. Yes, they are. Come on, come on. Find that balance. That's tough, right? You got five, four, three, two. Set them down. Now you get to. Set them down. Now you get to grab some water. Come on, you guys. Three moves. Three moves. Do you see the light? It's coming. It is so close. One minute, 30 seconds of work. After those back to back, seven moves should feel like nothing. Okay. Plank launcher. Plank launcher. Row again. Just tighten that ponytail, slick it back. Let's do it, you guys. Three moves. Come on. Yes, you can. Say it. Yes, I can. Let's go. Three, two. Come on. Come on. Bend, extend. Row. Right here. Come on. Three moves. Plank launcher. Row. Deadlift, squat, lateral, hop, snatch. Three moves. Finish strong. Make yourself proud. Right here. Keep those hips square to the ground. Elbow high to the sky. Back towards the hips. Strength and cardio. Let's go. Five, four, three, two. You're up. Deadlift, squat. Deadlift, squat. One. Deadlift, one. Squat. Right here. Hips back up, hips down. Up. Hips back up, hips down, hips back. Yep. Strong legs right here. Come on. Hitting them from all angles. One more time. Lateral, hop, snatch. You're there in five, four, Three, two, one. Dumbbell. Last time. Let's go. Finish it. Last time to push that heart rate. Right here. Last time, come on. Last time on the power move. Give me all you got. Yes. This is where you get to feel like an athlete, right? You are strong. You are powerful. Come on, come on. You are earning every minute of this workout. Yes, you can. Let's go. Come on. Five seconds. What do you got for me? Five, four, three, two, one. Three moves down, two to go. One minute. One minute. Can do anything for a minute, right? Come on, you guys. One minute. Plank launcher. Row. Deadlift, squat. The end is so sticking. Close that green. Smoothie that coffee. First cup, second cup. It's coming for you. It's coming for you. You gotta earn it. Let's go. 3, 2. Let's go, let's go. Bend, extend, row. Come on. Two more moves. Two strength moves. Bend, extend, row. Hit in the back right here. Pull that elbow high to sky. Back and core. Back and core. Two foundational muscle groups for holding our whole body together. Come on. Ten seconds. Deadlift. Squat. That's where you go. Quads on fire right now. Anyone else feel the quads top of their thighs? Oh, yeah. Three, two, up. Here we go. One deadlift, one squat. One deadlift, one squat. Come on. Come on, finish, you guys. One deadlift. Yep, there it is. You are doing it. Come on. Finish off those legs. Start to feel that shaky leg feeling. That means you chose the right weights, right? That shaky leg feeling. It's coming in strong. Finish with me. You got five seconds. Finish. 5, 4, 3, 2, 1. Just set them down and walk away. One move left, one move. Plank launcher with a row. 30 seconds and you're out. 30 seconds, you guys. You can do anything for 30 seconds. Anything. I am so proud of you guys for being here right now. This is a hard workout. You are so strong. Let's finish this. 30 seconds, and let's cool it down together. Okay? Set it up. You're on in three, two, Finish. Finish. Come on, then. Extend. Row. Final move. Final move. You made it. All the way up, all the way down. This is the toughest pyramid, in my opinion. That's going to be on the site because it's seven moves all the way up, all the way down. In our other pyramids, we dropped off on the way down. Right away. Not this time. Nope. You're getting all of it, baby. You're getting all of it. We're getting tougher and tougher. You're getting stronger and stronger. Yes, you are. Come on. What would it look like? 10 seconds. 10 seconds. Yes, you can. Let's finish it. 5, 4, 3, 2. One more launcher. And then we're gonna go right into that stretch. Right, right into that stretch. My hands are gonna go on the top of my dumbbells. Open my hips. Big toes to touch. Sit the hips back and push and just pull. So I'm gonna try and push those dumbbells as far away from me as I can. Right up. I'm breaking my dumbbells. Can't be doing that. Grab the tops of them. Forehead can go to the mat. Try and make my microphone not too echoey for you guys. So I'M going to keep my head up, but you can put your forehead to the mat and just take some deep breaths here as you sit back into those hips. Opening up the hips and then opening up the lats. Relax your neck. Nice long long neck. This should feel so good. You guys earned this. We officially are calling this the Holy Banana Boats workout. Toughest pyramid. Seven resistance training exercises that let me tell you, challenge every muscle group in your body. Bring it up to a tabletop position. You can roll those weights out of the way. Tabletop position. Shoulder stack over wrist. Right here. Take a couple cat cows. Drop the belly, lift the chin and then tuck it spine towards the ceiling. Tuck the chin towards your chest. Looking down. Lift up. Been working hard on that pelvic floor, you guys. That is just sweat and exhale. Pull the belly button in, chin up towards the chest. Nice. Find a nice neutral spine right here. Tuck the toes under. If your heart rate feels good, you're going to take a down dog. So right here, down dog, pedal out. The heels should feel really good. Press those hips high. Press your chest towards your thighs. Nice. Just take a big inhale here. Up onto the tiptoes. As you exhale, melt your calves straight to the ground. Walk your hands back to meet your feet. Take a nice forward fold. Let it all hang heavy. Release the tension on. Unclench your jaw. Release the tongue from the roof of your mouth. Roll all the way up one vertebrae at a time. Big shoulder rolls. You know, I was hanging out with some girlfriends. Over zoom. Over zoom. Of course we're all talking about this tension we feel right here in our jaw and in our necks. So we're gonna take a nice neck stretch. I think Covid, we all just carry so much stress right here, right? So what you're gonna do, you're gonna tuck your chin or your ear to your shoulder and then you're gonna release it. Pull it in and release it. Think about getting as long as you can here. One more pull in. Release. This time, as you release, opposite hand comes up and gives a nice gentle pull. Get a nice long long neck. I know I carry so much tension in my neck and shoulders. Alright. Okay. Gently release and then take a couple head rolls side to side. Awesome job, you guys. I hope you are so proud of yourself. We're gonna do the same thing. Other side. Shoulder to ear, release, elongate. Shoulder to ear, release, elongate. I have to say, these workouts are tough. Hold here, opposite hand. But I am so inspired every day. The messages I see from you guys crushing the 14 day challenges. Crushing the 30 day challenges. Crushing. One workout at a time. Maybe it's your first workout, maybe it's your seventh workout. I don't know what it is, but there is something about the messages I get from you guys. Take it all the way around. All the way around. That is just so stinking inspiring. Flap your wings. Go ahead, flap your wings. Nice work, you guys. This was tough stuff and I am so, so proud of you. From here you're going to go ahead, balance on one leg, pull the heel towards the glute. Think about pulling the heel towards the glute and tucking your tailbone. It's not necessarily. Woo. Find that balance. About how far I can get back here. Here, try to keep these knees in alignment and tuck your hips towards me and find your balance. No balance today. I got that shaky leg feeling. Right, switch it out. Other side. Find that balance. Pull the heel in, tuck the tailbone, open up the quads and the hips come back and stretch it out because this one is sure to leave you guys sore. Set it down. Awesome. I'm a hot mess over here, you guys. 45 minute pyramid workout. I hope you loved it and I hope you come back and try this again. Or check out more workouts@nourishmovelove.com have an awesome rest of your day, you guys.