Barre Fitness: 30-Minute Power Barre Workout

Hi, I'm Lindsey Bombard with Nourishproof Love. Thank you so much for signing up for my email list. I'm so glad you're here. And to say thank you, we're gonna sweat together in the form of a 30 minute box bar hiit fusion workout. It's one of my personal favorite ways to workout. It's gonna be lots of fun. If you've never done bar before, don't worry about it. Jump in and join us. You can do this all with just your body weight or if you have a set of light to medium dumbbells, grab those anywhere from 2 to 8 pounds. I have some fives with me today. That's what I'm gonna be using, but do whatever works for you. I'll give you lots of modifications along the way. Jump in and let's do this. All right, we're gonna start with a warmup, get ourselves warm, and then we'll get the whole body toned, tightened, and it's gonna be lots of fun. So start with your feet shoulder width distance apart. Give me a big inhale. Roll the shoulders up, open them up. Exhale, take it back. Do that one more time for me. Big inhale and exhale. Roll it back. Reach up nice and tall. Squeeze the belly, squeeze the glutes. Give me a baby back bend. Open the chest, lift the arms. Drop them here and add the legs. You march and march. Just lift and lift. You got it. Lifting those legs, adding the low abs. Nice and tight. Right here. Give me eight. Seven. You got it. Six. Seven W. Four, three, two, one. Step nice and wide, Heels in, toes out. Second position right here. This is what we call second position. Take it down and up. Give me a big inhale. Exhale. Inhale, exhale. I want you to think about pushing those knees out, pulling the inner thighs together. Then inhale and exhales. You got it? Right here. Give me four. You're gonna hold it high in three. Nice work. Two and one. Hold it here. Take the hands behind the back. Interlace them. Big inhale. Chest expansion. As you exhale, wide core forward. Fold. Let the chest fall towards the thighs. Knuckles fall towards me. Release your hands down to the ground. Whenever you're ready. Plant your right hand on the ground, left arm up. Circle at the wrist for four. Three, two, one. Switch it out. Left arm down, right arm up. Circle it up for four. Three, two, one. Back to center. Inhale. Lift up. Halfway flat back. Drop those hips nice and low. Settle in right here. Push side to side. Pushing side to side, hitting those inner Thighs for four. Nice. Give me three. Awesome job. Two and one. Hold it over to your left option to sink in nice and deep. Right here. Pop that heel and then rotate the hips. Rise up. Find a crescent lunge for me. Right here. Open up that hip flexor. Pulse it down right here. Pulse for 8. 7. Keep that core tight. Right here. You've got it. Finish. 4, 3, 2, 1. You're gonna stay loaded in this front leg. Step to chair. Chair to lunge. Take it. Chair to L. Lunge. You got it right here. Stay nice and low in that front standing leg. Nice work. Give me four. Hold that lunge. Three. We're gonna amp it up. Two. Last one. Amp it up with a knee drive. Drive it in. Stay loaded in that standing leg. Give me eight. Seven, six. Nice work. Five. Stay with it. Four. Three, two, one. Open it back up. Face me. Second position. Heels in, toes up. Next time, inhale, exhale. Catch your breath. Right here. Big inhale. Big exhale for four. Nice. Hold it high in two and one. Hold it high. Shimmy that back down the wall so the flat back, tight core, heels in, toes up. Pulse it down in second position. Right here. Pulse for eight. Seven, six. You got it. Five. Hold low in four. Three, two. Hold it here. Pop those heels right and left. Pop them up for eight. Seven, six. Stay low in those legs. You got it. Four, Three, two, one. Can you lift both heels up? Try it. It's releve. Hold here and pulse it down for eight. Seven, six. Nice work. Five, four, three, two, one. Drop the heels. Stand tall. Rotate the hips other direction. Yeah. Right here. All right, drop it down nice and low. Find that crescent lunge and pulse it down. Pulse, pulse. Eight, seven, six. Going to those chairs. Sevens and four. Three, two. Right hips up to chair and back. Stay nice and low in that right front leg. You got it. Step it in and back. Holding that lunge in four. Onto knee. Drive in three. Nice work. Give me two. Last one. Hold it here. Drive that knee in and you got it. Eight. Seven, six. Big arms. Stay with me. Final four. Three, two, one. Stepping back. Second position, Final side. Heels in, toes up. Inhale and exhale. Catch your breath. Feeling nice and warm right now. All right, give me four. Hold it high in three. Got it. Two, one. Slide your back down that wall. One more time. Final set right here. Stay nice and low on those legs. Tuck that tailbone. We're just going to punch, punch. Add a little pulse through those legs. Punch it out. Punch and twist. Right here. Finish your warmup. Tight core for eight. Seven, six. You got it. Five, four, three, two, one. Stand tall. Shake it out. Okay, get ourselves started. This is what we're gonna do. You're gonna need weights, so grab your weights, make sure they're nearby you. We're gonna get into a plank plank. Down, dog. You know the drill. All right, down dog. Hips. Go high. Pedal at your heels. Pedal down. Press your chest towards your thighs. Give me a big inhale. Big exhale. All right, when you're ready, you're going to float your right toes long. You're going to pull right knee to left elbow. So it's a cross body pull as you shift forward to high plank. Kick it back. Three legged dumb dog. Pull in, kick back. So you're warming up the shoulders, the core, while also opening up through that hamstring. This should feel good, but challenging, of course, you get nice and fiery. Pull it in. You're striving to make that knee to elbow connection as you pull it right here. Exhale. Inhale. Exhale. Inhale. Your modification always drops the knees. Just take one leg. Pull in, push out. All right, Finish with two more. Pull it in. Kick back. Last one. Hold that elbow. Hold it here. Windshield waiver. Side to side for eight. Seven. Six. Yes, you can. Seven. Back to plank. Final. Three, two, one. Find your plank. Hold it here. Shoulders over wrist. Core is tight. You got it tight. And shift. Shift. Shift it forward. Shift it back. Forward, back. Option. You stay right here. Option. Make it big. Bend, Extend. Bend, extend. Come on. You're almost finished with this plank sequence. Right here. Finish with 4. Hold your plank. 3. Isometric hold. And 2. Last one. Hold your plank. Shoulders over wrist. Core is tight. You can always drop to the forearms. You can always drop to the knees. You got it? Stay with me for eight. Seven. Micro bend in those elbows. Six. Five. Or you're going to step that right leg through into one. Step that right leg through. Find those weights that have been close to you. Pop them up. You're going to gently set your fingertips on top of the weight. Stay nice and low on that right standing leg, all right? Right leg is low. Your option is always to find a chair up here. If you need to come up a little bit higher, stay low in that leg, tapping that back. Left leg in you go. Tap lunge, tap lunge. So you notice how I'm trying to keep a 90 degree bend in this front leg, not dipping too much into the weights, just using them for a little bit of balance, a little bit of support. So this front right leg is on fire. Yeah. Because it should be. You can do it right here. Come on, give me four. Hold that lunge. Three. Yes, you can. Two. One. Hold your lunge. Back leg, lift. Nice work. Lift. Squeeze that back. Squeeze that back loop. Transfer now from the front foot to the back loop. You're working both. Bump. Squeeze that back booty. Squeeze it up. You got it right here. Range of motion can be here. Range of motion can be here. Come on, give me four. We're gonna put the two together. Three combo move in two. One. Front leg is on fire. You tap Lun. Lunge lift. Lunge, tap, lunge lift. Yes. You feel the burn? I do. Come on, stay with me. Lift. I know it burns. That means it's working. Yes, you can. Right here. Take it. Lunge, lift, lunge. Two more just like it. Lunge, lift. Last one. Finish. Tap, lunge lift. Step it together. Shake up the legs. Pick up your weight. Find a chair pose. I'm going to turn to face you, ankles and knees to touch. That was top. All right, here we go. It's a two count. Take it. You're going down. You're gonna go curl, press. Take it down, down. Take it curl, press. Down, down. Chair squat or narrow squat? With a bicep curl and a press, you're gonna hit that upper body here. Nice little warm up set for the upper body punch, keeping that core nice and tight the entire time. Inhale, inhale. Exhale, Exhale. Take it down, down. Then you can always go heavier. Choose a weight that's challenging for you. Okay. Bar is high reps, usually a little bit lighter weight because you're doing so many reps, right? Yeah. All right, two more up. Press down. One more. Take it. Curl punch. Down, down, back to that plane sequence. You can stay on the weights if it feels good for you, or set the weights off to the side. Step back down. Pedal it out. Nice work, you guys. You're doing so good. All right, this time, send your left toes long, left toes go long. All right, make your left knee, right elbow. Hold that cross body twist. Bend it long, pull it in so you're shifting forward high plank as you stride to a bendy to elbow connection. Big exhale, inhale. Find your breath again. You can always drop to one knee and just do a single leg pull. Pull it in. Did you really feel the core fired up here? The shoulders fired up? It's your last plank sequence. Give it all you got. Give me two more right here. Hold that knee to elbow. Last one. Hold that knee to elbow. Windshield wiper, Take it side to Side. You got it. Side to side. Give me eight. Seven, Six. Back to plank in four. Three, two, one. Step. Back to plank. Hold up. Plank. Yes, you can. Tiny shifts, forward and back. Forward. Maybe you stay here, maybe you make it big. Let's go. Bend and lunch. Bend and launch. This is meant to raise that heart rate a little bit. You got it. Give me 4. Isometric hold in 3. Stay with me. 2. Last 1. Hold your plank. Hold. Yes, you can hold your plank. Micro bend those elbows. Keep holding right here for eight. Eight. Seven. You got it. Six. Stay with me. Five. Four. Three, Two. One. Step that left leg forward. Find those weights again. Frame your left foot again. A little bit of balance on the weight. Just for a little bit of balance and support. You're not dipping. In 10. Just a little bit of bounce. Stay nice and low. 90 degree bend. That's on the flight. Make it burn. Let's go. Tap, lunge, tap, lunge. Yes. This is where you feel that sweat. Start the board. Keep that core tight. Stay loaded in that front leg, okay? The goal is to make it burn. When it burns, that means it's working okay? Bar. It can be really challenging. Look at the lightweights. And you think, man, that's not that hard. But yes. Let me tell you, if you're staying low enough legs, get this working. Come on. Right here. Give me four. Hold that lunge. Three. Almost there. Two. Moving step. Back leg. Last one. Lift it up. Squeeze. Up. Launch. Squeeze. Lunch. Yes. Come on. You're staying nice and low. That standing leg. Still working the front leg. Lots of legs. Lots of legs today. Come on. Squeeze those hips. You're almost there. Or put it together. 3. Combo. Move. 2. Last one. Put it together for me. Take it. Tap, lunge, Lift, lunge. Tap, lunge. I know that front leg burns. Mind us. Who? You got it. Yes, you can. You're so stinking strong. In, out, lift. Keep that core tight. Yes. Two more. Let's go. Lunge. Tap, lunge. Last one. Right here. Take it in, out. Lift. Step to chair. Shake it out. Shaky legs. Find that chair. Pose again. Okay? Ankle. The knees to touch palms. Face me. Squat, curl, press. So take it. Curl, press. Down, down. Take it up, punch. Down, down. You got it. This should feel good. Shake it out. We're moving on, you guys. Nice work. Hope you felt that booty burn, because I certainly did. All right, take it up. Press down. Yes. Right here. Punch. Two more just like it. Take it. Curl, press, down. Last one. Curl, punch. Hold those arms overhead. Take a nice bend. Tuck that tailbone. Squeeze the core. You're gonna bend. Extend the elbows, hide the weights, then show them triceps. Working the back of the arm. Bend, extend. I'm gonna show you what this looks like from the side. I want you to see my nice tucked tailbone. Keep it tight. Engaging the core to protect the low back throughout the entire movement. If you're in front of a mirror, think. Hide the weights. Show them, hide them, show them. Keep those elbows nice and tight. Yes, you can. Nice bend in those legs. Come on. Right here. We're going for eight. You got it. Seven. Stay with me. Six. You're almost there. Five. Come on. Four. Drop the weight to the chest in three. Yes. Two. Nice. One. Weights come to the chest. Can you take this right leg. Lift it. Nice bend in your standing. Left leg. Right leg. Lift, lower, lift lower. Right here. You should feel those obliques fire up. Yeah. Obliques turned on. Outer glutes turned on. Balance is a challenge. If you need. Grab a chair, grab a countertop. Whatever works for you. Give me eight. Seven. You're doing great. Six. You can add a tap if you need. Yes, you can. Final four. Nice work. Three. Ready for some cardio. Two and one. Ready for some cardio. You can do this with the weights or you can do it without the weights. It's entirely up to you. I'm going to show you. I'm going to move my mat for a second actually. Off to the side. Lunge, lunge, front kick. Looks like this. Lunge, lunge, kick. Lunge, lunge, kick. Okay, so add it with me here. Now your option. Stay right here. Your option. You're gonna amp it up with jump lunges. 30 seconds. Lunge, lunge, front kick. You're squeezing those low abs. Front kick, lunge, lunge, front kick. You got it. Squeeze those abs as you kick and extend. Option to add that jump and switch. You're here for 30 seconds. Yes, you can. Come on. Yes. Let's do it. 30 seconds. Remove. Three moves. Stay with me. You're almost there. 5, 4, 3, 2. 1. Nice work. Kind of feet. Narrow or shoulder width, distance apart. 2. Pulse, squat. Two knee drives on that rope. Pulse 2. Right 2. Pulse 2. Right 2. So this is standing core? Yeah. Your heart rate to be nice and high. 30 seconds. Remove. You got it. Pulse two, knee two. We're get the other side. I promise. Yes, you can. Pulse two. Let's go. Two more. Just like it. Pulse two. Knee. Last one and we move on. Right here. Up to. Hold this right knee. Hold this right knee. Right twist, punch. That's Your move. Knee twist. Punch and keep it slow or go tempo with me. Drive, twist and punch. Drive, twist and punch. Rotating through that left leg. Drive. Rotate the toe. You've got punch. Come on, punch. 30 seconds. Do you feel that core? Let's go. Push. You're gonna get a water break, I promise. Let's so stay with me. You're almost there. 10 more seconds right here. Then you hold the punch and you're done. Come on, give me five. Four, Three. Two. Hold your punch. Just punch, punch. A loaded punch with weights or no weights. Let me tell you, these five. They're starting to feel heavy. Let's go. Twist and punch. 10. 9. Stay with me. 8. 7. You got it. 6. Don't quit. 5. Almost there. 4. 3. 2. 1. Awesome job. Quick shake out. Set the weights down. Grab some water if you need it. Awesome job, you guys. It's getting sweaty in here. Okay, find your weights, find that chair. Pose. Back on the triceps. Leg lift. Repeat the cardio sequence. Yeah, you got two beautiful legs. Let's use them. Okay? Chair pose. Ankle for knees to touch. Right here. Weights go overhead, Tuck at the tailbone, squeeze the core, protect the low back, then extend. Hide weight, then show them. Nice micro bend those knees. Nice tight core. Push. Think inhale, exhale. You got it. Inhale, exhale. Strong triceps, back of the arm. And I always go down to one weight. You can always increase your weight. It's up to you, friends. Let's go. 8. Stay with me. 7. Weights to the chest in 6. You're almost there. 5. Yes, you can. 4. Nice work. 3. You got it. 2. 1. Weights, the chest. Take that left leg up. Right here. You lift and tap, lift and hover. If you want a challenge, keep a nice bent in this standing leg. Find your balance. Hi. Yeah. D is a challenge for me, too. Let's go. You've got this. You can always grab a chair, grab a cone. Yes. We're in it together. 8. You got it. 7. Stay with me. 6. Challenge yourself. 5. Can you lift a little higher for the final four? Nice work. Three. Yes. Two. And one. Back to cardio. Step back. Lunge, lunge. Front kick. Lunge, lunge. Front kick. You know the drill. You stay right here or you add that jump. Switch. Are you ready? It's 30 seconds, friends. Let's do it. Switch. Yeah, you add that. Jump with me, you can always set the weights down. Maybe you intensify. Add up. Punch. Yes. I love it. Punch. Let's do it. If you like my bar boxing video. Yeah. You're gonna like this one. Or if you haven't checked out bar boxing yet, go do it. Because there's so many great workouts on my blog that are totally free. Not all of them are a full 30 minute workout, but they're great. Come on, give me five. Four, three, two, one. Find that squat. Two. Pulses. Two knee drives on the left. Squat, two, knee two. Squat, two, knee. Two. You got it. Squat, two. 30 seconds. Yes, you can feel that core fire up. The goal, to get that heart rate up. You guys, 30 minute workouts. That's all you gotta do. Heck, I got 10, 15, 20 minute workouts on the block. You do you. Five, four, three, two, one. Hold that knee. Knee twist and punch. Knee twist and punch. Stay here or tempo it up. Knee, punch, knee. You guys working out does not have to be an hour in the gym. It is about fitting it into your lifestyle. That is what I'm here for. Help you fit it in. You got kids. I know. I'm a mom too. It's hard, but yes, you can. You gotta make some time for you. Carve it up. Let's go. Come on. Five. You're almost there. Four. Hold that punch. Three. Stay with me. Two. Last one. Hold that punch. Twist and punch. Twist that back foot. Rotate it. Rotate it. Let's go. Yeah. Make those weights work for you. This five is heavy. Let's go. 10. Come on. 9. 8. You're almost there. 7. You get a break. 6. 5. 4. 3. 2. Don't quit. Last one. Awesome job. High fives at home. Grab some water. Grab a sweat towel. Because if you're like me, you need it. Okay, you guys ready to keep going? You have 10 minutes left. Part of which is cool down. Why don't you give me all you got for these last few minutes? Roll your mat back out if you have them. Find your weights. One weight in both hands. Going to that second position we did in the warm up. Okay, let me straighten out my mat here for you. Heels and toes out. Second position, nice and wide. Tuck the tailbone. Slide the back down the wall. Settle and just take the weights to the side. Right here. Make a pulse. Pulse down. Think flat back, tight core. Pulse it down. Range of motion again. Up to you. Think about pushing your knees back towards your pinky toes. 8. 7. 6. Hold low. In 5. 4. You got it. 3. 2. Hold it here, hold it here. Weights go down. Palms face. You fly right down, left, down. Can you add a heel pop? Yeah, pop that heel. Pop that heel. How low can you stay in the legs? Just lifting to shoulder height. Right here for four, we're gonna add both arms. Three. Both heels if you can. Two. Last one. Arms and heels up, down, pop, drop, lift. Yeah. Hello, inner thighs. Hello, shoulders. Come on, let's do it. I know it's challenging. Yes, you can. Give me four. Hold it high. You are so awesome. Three. Stay with me. Two. Don't quit. Don't quit. Hold it high. Flip those palms. Pulse it up for eight. Seven. You got it. Six. Nice work. Five. Four. Three. Two, one. Bring those arms down. Take it down. Curl. Yes. Push it out right here. That should feel good. Quick break for the legs, and then we're settling right back in. Come on. Yes, you can. You're gonna give me four. Three. You're holding low. Two. One. Drop it low. Arms are halfway. Maybe you pop those heels again. Yeah, I see you. Come on. Yes, you can. Pulse Those arms for 8, 7, 6. Tiny bicep pulses. 4, 3, 2, 1. All right, here we go. All the way down. Halfway up. Drop, curl. Halfway. One inch down, one inch up. Constant tension on those legs. Yes, you can. Tight core. You got it. Let's go right here. Up, down an inch of an inch. Down, up. Come on, give me four. Yes, you can. Three. Stay with me. Two. Embrace that shake. You got it. Drop those legs. Just the arms for eight. Eight, Seven. Six. Switching directions. Four, Three, two. Here we go. We go. Up an inch. Down inch. Challenge yourself to stay nice and low, never coming all the way up. You want to keep constant tension on those legs. Yes. Let's do it. All the way up, Halfway down. Not the legs, just the arms. Keep those legs under tension. Right here, it's 4. Move into an isometric hold. Hold. Finish. 2. Last one. Just hold the arms. Lift the heels. Tuck the tailbone. Hold it here. Feel the sweat pour. Embrace the shake. How low can you get for eight? Seven. You're doing awesome. Six. Nice work, my friends. Five, four, three. Two. Stand it tall. Punch, punch. That should feel good. Shake it out. Oh, I love this part. Eight, seven, six. Nice work. Five. Awesome job. Give me four. Three, two, one. All right. Weights to the chest. Feet are a little bit wider than shoulder. With distance apart. Pulse 2. Chair. 2. Take it wide. 2, narrow. You can always walk this in. In, in, out, out. In, in, out. Outer. Add the hop two in. Options. Stay here. Option, take it to singles. In, out. 10. You got it. 9. Hold that chair in. 8. You're almost there. 7. Yes, you can. 6. Stay with me. 5. Hold your chair in. 4. You're doing great. 3. Come on 2, 1. Find your chair. Hold it. Ankles. And use to touch. Nice. Bend in those legs. Drop those arms, and we lift the heels. Lift and lower. I'm gonna show you from the side so you can see right here. Ankle beneath touch. Sink it in. Lift lower. Heels are just an option. Maybe you're there, maybe you're not. Learn this workout. Come back to it. You got it. Download it. Take it with you anywhere. Take it to the lake. Yeah. Whoa. Come on. Give me four. Hold it high. In three. Stay with me. Two. Last one. Hold it here. Hold the legs. Lift the heels if you can. Just the arm. Right, right. Left, right, left. You're almost there. Oh, feel that sweat. 4, 8, 7, 6. Hold low 5. Isometric in 4, 3, 2, 1. Just hold it here. Hold those arms. Hold them. Lift the heels. Tuck the tailbone. Squeeze those knees together. Engage the inner thighs for eight. Seven. I'm shaking. I hope you are too. Six. Challenge yourself. Five. Drop that seat. Four, Three, two, one. Shake it out with a tap and punch. Tap and punch or Jack for 10. 9, 8. We're down to the mat for core. 5, 4, 3, 2, 1. Holy bananas. Nice work. Set those weights up to the side. Take it down to the mat. You guys, we're doing some core, core and stretching. Just rocked. So proud of you. Okay, all the way down. Hands go behind the head. Legs go straight at the wall. Drop your right leg. Lift. Drop both legs. Lift. Your challenge is just push your low back into the mat the entire time. You can always rest your neck and shoulders on the ground if that feels better for you. Challenge to lift up. Always bend at the knees. That's going to create a shorter lever. Okay? Postpartum, babes, you're right here. That knees. Yeah. Challenge yourself if you can. Long legs, chest, point to toe. You go down just as far as you feel until your mat start. Your back starts to pull from the mat. Don't go down any farther than that. Right here. You got it. One leg and both legs. Hold that. Repeat it. Nice and tight. You gotta drop nice. You're gonna give me two more just like that. Yes, you can. Drop together both legs. Lift. Last one. Drop together both legs. Lift. I want you to lower the legs. Hold them more comfortably. Now, we've been at the knees. Hold here. Lift your neck and shoulders off the mat. Take your arms at your side and just hold. This is it, your final hold. You want to challenge? Pump those arms, ladies. Let's go. One hundreds right here. Pump, pump. You're holding this. Squeeze those abs. Give me Ten. Nine. This is it. Eight. All you got for seven. Six. As you can for five. Four, Three, two and one. Pull those knees in. Maybe find happy baby. Roll that low back side to side. Awesome job, you guys. I'm so stinking proud of you. Nice work, you guys. Crushed it. Awesome job. Okay, pull those knees in. Cross ankles. Give me a couple back rolls here. Roll it out, roll it out. Awesome job. Let's loop ourselves up and over. Let's find cat count. Go to tabletop position. Silence. After holding that core nice and tight, you're gonna let it go. Drop it. Lift the chin. Alright? Stretch it from here for about two minutes and you're done. Awesome job. 30 minutes. Pull that slide. I'm holding the chin to the chest. If you're like, man, that was really tough for me, that's okay. Come back and do it again. The beauty of this, lots of workouts on the block. Search low impact. Maybe you surge pregnancy. There's prenatal workouts. Maybe you search stretching in yoga, if that's more your jam. Okay, Tuck those toes under. Step it back down. Dog pedal heels. If you're like, I got more than that. Okay, I hear you. Plenty of hiit workouts on the block. They are tough, let me tell you. Strengthen hiit. You search strength, you search hip. We got a bunch of workouts for you to search. Okay? Right toes, go long. Pull the knee to nose. Hop off the core. Send it long again. Tuck through low lunge. Frame the foot. Take your arm. Reach it up towards the side. Roll up the wrist. You should feel a nice stretch in the glute here. Sorry, you're getting my back. Roll out the wrist. Nice. Step it back down. Walk your back foot in. Find a pyramid pose. Nice stretch right here. This should feel good for those hamstrings. Replay the hand. Step back down. Dog pedal at the heels. Nice work. Send the other toes long. Knee to nose. Hollow out the core. Send it long. Step through low lunge. Other arm expands. Reaching up now. I got you. Camera. Roll up that wrist. You should feel a nice stretch right here for that glute. Awesome job, you guys. So proud of you. Like I said, come back. Do it again. Reframe the foot step again. Shorten the stance. Pyramid post. Straight through that front leg. Nice hamstring stretch. Awesome. Awesome job. Step both feet to touch forward. Fold. Maybe break that pose. Grab opposite elbows, biceps. Just wait side to side, releasing all the tension in the neck, the shoulders, and roll that one vertebrae at a time. Turn to face. You guys. All right, Here we go. Big inhale. Reach up nice and tall. Grab one wrist, reach up and over to the side, back to center. Other wrists up and over to the side, back to center. And that's it. You're welcome to stretch more. Thank you again so much for signing up for my email list. I hope you'll stick around. Play with me, sweat with me, cook with me. We got recipes, we got workouts. We got something for everybody. Love to have you sweat with us again. Come back and hopefully we'll see you soon. Thank you so much.