Build 30 Day 1: 30-Minute Full Body Workout (Leg Focus, All Standing)

Hi, I'm Lindsey Baumgren of Nourishment With Love. And this is your full body workout with an emphasis on the legs. This is day one of our build program. Get the full program when you hit. Subscribe to our YouTube channel. Welcome to day one of our new summer program, Build 30, an at home program designed to help you build strength in 30 minutes a day. And this is day one. It is all full body, all standing. All you need are some dumbbells. It's gonna be super fun. And I'm joined by the amazing Rachel. Hi. She's gonna be offering mod throughout today's workout. Feel free to follow along with Rach or take the more advanced option with me. You get to decide. It's your workout. We have anywhere from 20 to 15 pound dumbbells. Pick whatever you want. But we encourage you to go heavy today because we are building muscle today. And today it is full body, but it is an emphasis on the lower body. So we're going to get after those legs and we got a fun new format for you. It is called giant sets. You guys, you got two giant sets. You. Each giant set has four moves. You're gonna do each move for 30 seconds of work followed by 15 seconds of rest. And you repeat each giant set times three sets for maximum muscle building. We love three sets. We love it. You're gonna. We love three sets. Cause that's how you truly build muscle. So let's dive in and get warmed up. Let's do it. Let's do this thing. Day one. Woo. Day one. Welcome to day one of build 30. We're pumped. All right. Let's just start with some knee hugs. You're just gonna hug it out. Pull that knee up. Today is all standing. So we're gonna do an all standing warmup. Don't worry, we're gonna get those hips nice and warm from a standing position. Just pull that knee up. Give it a little hug. Nice. Give it a little hug. Hug. Think about lengthening through those glutes as you pull that knee up. Give it a little squeeze. Four. Nice. Three. You're gonna open those hips in two and one. Hold this here. You can grab something to balance on if you need to. But basically you're going to take your right leg up, draw a big circle for the hips and a big circle back. Think you got a little step stool here, a bench. You're going over it and then around, taking that hip through a controlled articular rotation, also known as cars. Or you can just say a big hip circle. All Right. Soft bend in that standing leg. Give me one more big hip rotation right here. Nice. Set it down. Feet come parallel hands come behind the head. Hip hinge. Drop the hips, pop them high. Stand tall. Hinge, drop, push, stand. Hinge, drop, push, stand. Mixing the deadlift and the squat together for a nice little warmup move here. I love this in my warmups on leg day specifically, nice work on that hinge. It's hips back. On the squat, it's hips down. Then you pop those hips high again. Drive through the heels one more. And then we got hip rotations on the other side. Nice. Stand it tall. Left leg, controlled rotation up, over and around. It's nice and controlled. You might notice one leg is a little bit easier or harder than the other one. That's all right. All right, you guys. Build 30. Building strength at home in 30 minutes a day. What we are going to give you in those 30 minutes at five minutes of mobility, that's what we're doing right here. 20 minutes of strength, that's what the meat of the workout. And then we got a killer, killer five minute burnout at the end. Get ready. Nice. Bring it back. Awesome job. From here, just go for a little figure four. Figure four, pull. That's what I'll say. So it's like an internal hip rotation. Pull your heel up. Little pull. Just like those knee hugs, you're just alternating rotating that hip. Nice. Opening up the outer hip and the inner hip. Like I said, we're gonna get those hips nice and warm because it is a lower body focus. So full body, we're gonna hit everything but we're focusing on the legs today. Tomorrow's arm day, so you know what you got coming. One more. Nice work. Awesome. Now I want you to hinge and reach. And then as you stand tall, take your hands to the small of your low back and push your hips forward. So drive your hips back. Drive your hips forward. Woo. There we go. Little hand clap with your partner in between. High five, little high five. Drive them forward. Nice. We are gonna be driving those h hip forward right out of the gate today. Nice work. So we want to get them nice and warm. One more. Drive it forward. Awesome job. Let's just squat it out. When in doubt, you squat it out. Gonna get squats today. You know the name of the game with squats, it is driving your knees towards your outer. Three toes, chest up, eyes up. There we go. Drive through those heels to stand you nice and tall. Nice work. We're not craning our neck looking up. You're keeping a nice neutral neck. Looking at me. Kind to your spine. Tying to your neck. Go four. You're going to hold that squat nice in two and hold it here. Option. Stay here. Little pulses option. Internal hip rotation. Drop your knee to the mat. Internal hip rotation. Drop your knee. Drop center. Drop center. Nice. Go four. Yes. Three. Awesome. Two. And one little break dancing move for you. Here we go. Two way lunge. Hit right. Stand up. Step back. Stay on the right. Hit right. Stand up, step back. Right. Nice. Lateral lunge. Right. Reverse lunge. Right. You know the name of the game. With nml, we are going to move in all planes today. We're going to train in all planes. So we're going to warm up in all planes. One more. This way. Hit up. Back up. Same thing. Other side. Here we go. Hit left up. Step back. Nice work. Nice work. Hit left up. Nice. We're gonna grab a dumbbell next. We're gonna add a little bit of weighted mobility to your warm up routine. Prepare you for those moves you're gonna do today. Nice. One more. One more. Left hook and back. Grab one weight. Start lighter. This is just your warm up. Hold each other. That dumbbell. Feet face me. Toes face me. Hinge, hinge, hinge. Just a nice little weighted deadlift. Soft bend in the knees. Hinge, hinge, hinge, hinge. Nice. Push those hips back. Soften in the knees. Drive through the heel. Stand tall. Two more. Nice work. We're going to rotate through that upper mid back and spine. Take the dumbbell in your right hand. Take a nice wider stance with your feet. Drop down. Left arm opens. As right arm drops. Don't let the weight hit the ground. You're just letting it pull you down. Stand up. Switch. Left hand drops, right arm opens. Nice. I'm thinking about rotating through my upper mid back here. Rotating through my upper mid back. Your thoracic spine, open it up. Nice. Right there. One more each way to the left. Nice work. Stand up to the right. Set that weight down just like this. Put your toes on the weight. Give yourself a nice little good calf stretch. There it is. That feels good. Big inhale. Reach up as you exhale. Can you hinge forward, forward, Fold with toes up. I love to love it. Think about creating length through your hamstrings, your Achilles, your calves. Nice length through that posterior chain. That's the backside of the body. You can alternate a couple knee bends. Alternate a couple knee bends. Stand all the way up to the top. Two big shoulder rolls. Stand all the way up. Two big shoulder rolls. Set that weight off to the side. You ready to get into this workout, Rachel? Let's go. Surprise, surprise. Build 30 is full of surprises. And your first surprise is that you start every workout with 30 reps of a big move. 30 reps. Today's big move is squat to overhead. I got two weights. They're between my feet. Squat, get it up on the right. Squat up on the left. Rachel's giving you a clean versus all the way up overhead. You have 30 reps total. That is 15 per arm. Rachel says it best. What is it if you gotta eat the frog? Frog. Eat it in the morning, eat it in the morning. Knock it out. Let's knock it out. You got 30 reps, squats overhead. 30 reps, squats overhead. That's how we start this workout. Then we jump into giant set number one. This workout starts. Grab your weights. They're between your feet. Squat, squat to overhead in three, two. Let's go, let's go. Build 30. We're gonna bring you some fun surprises along the way. If you did our Metcon 100 program, you guys loved the rep count, the challenging move. You had to do 100 reps of this time. We're gonna put those 100 reps to the test. You gotta do 30 right away to start your workout. Come on. And you are gonna see this move again at the end of your workout. So get to love it. Get to love it. Come on. If you gotta eat that frog, you eat it and you knock it out. Yes, you can. Nice work. Nice. That is 13. Come on. 14. Yes. 15. Half down, half to go. That heart rate's starting to rise, Rach. Right away, right out of the gate to those heels. I'm thinking five point extension. Ankles are locked, knees are locked, hips are forward, shoulder and elbow. Get it all locked out at the top. Boom. Hit it. Come on. Full extension at the top. Heart rate is pumping. Nice work. Nice work. What are we at? Five more. Five. Whoo. Four. Come on. Three. Nice. Two. One. Hello. Build 30. There you go. Water up this way, if your kid interrupts you during the workout, you. You already feel accomplished, right? You did something today. I feel accomplished. There you go. Check it out. Grab your water. Giant set 1. Go heavy if you can. You have eccentric squats, holding one weight in each hand. Down, two, three. Up on one. Down on a three. Count up on a one. 30 seconds of work, 15 seconds of rest, and it starts in three, two. Let's go, let's go. Down, two, three. Up on one. Slow, slow, slow. Drive through the heels. Slow, controlled down. Power up. Control the way down. Drive through the heels. Slow on the down. Power on the up. Slow on the down. Power on the up. We're going to build onto this move each time. Nice work. You've got 10 more seconds and we're stacking on legs and back. In 5, 4, 3, 2. You're out. Rest for 15. You got two back rows, two split lunges. You're always going to step back, right? You row, row. Clean. Step back, right. Split lunge, split lunge. Always stepping back, right? In three, two. Let's go. Let's go. Row, row. Drive the hips forward. Step back, Lunge, lunge. Two rows to two lunges. Pull, pull. Drive in. Clean. Push, push. Push through that front heel. Pull. Elbows to hips. Drive the hips forward. Drive through the front heel. Nice. Pull and push. Put them together right here. Pull on the back. Nice. Push through that front heel in the lunge for three to rest and recover. Down to one weight. Down to one weight. Weight goes in your right hand. You have a snatch rack, pivot, squat thruster. It's big. It looks like this. Snatch rack. Step back, right. Drive forward in three, two. Let's go. Right hand down. Snatch rack. Step back. Right. Drive forward rack. Take it down. Snatch rack. Step back. Right. Nice. Moving on all planes. This is your transverse plane. As I drive this right hip forward, I press that weight overhead. It's big. It's powerful. Yes. Come on. Finish. Final five, four, three, two. Rest. Whoo. You ready for one more? Take your weight. Hold it this way. Hammer. Sail. Lateral lunge to your right. Lunge right. Hold. Front raise. Drive off legs and shoulders. Step right in. Three, two. Let's go. Hit right. Hold. Front raise. Woo. Legs and shoulders. Gonna feel that core fire up, too. Nice work. I think I've never done this with a 20 pound before. I like it. There you go. Way to go. Challenging. Hit new levels of challenging today. Come on. It's built 30, day one. We're coming out of the gates aggressive and strong. 10 more seconds here. Yeah, this is giant. Set one. You're almost through round one. You got two more times through. Three, two, rest. Set the weights down. Water up. That is round one. You have two more times through that. We love the three set maximum muscle building happens with three sets. That's what build is all about. Building muscle at home. Eccentric squats down on a three. Count up on one option. Stick to how we did it in round one. Option B, add a calf raise. With that power at the top this time, add a calf raise. If you want down on three. And three, two. Let's go, let's go. Down, two, three. Power up. Calf raise. Nice. Down, two, three. Drive to the toes. Yes. Down, two, three. Explode up. We love building a calf raise in. Oh, yeah. So good. Love to build a calf raise in whenever I can because, honestly, I don't do them enough. They're important, too, but they're not fun to do by themselves. Great for knee health. Great for so many things. If you're a runner, a sprinter. Come on. Five. Finish. Four, three, two. Give me one more. Down, up. Because you can. Whoo. All right, two back rows this time. Step back. Left leg, lunge for two. Two back rows. Two lunges. Always stepping back. Your left leg. Grab your weights. Hinge forward. Row in three, two. Let's go, let's go. Pull, pull. Clean up. Step back. Left. Down, up, down. Nice. So pull and push. I'm pulling on the rows, driving the hips forward to get the weights to the shoulders. Pushing through that front heel on the lunge. Nice. Back side of the body. Back. Nice. Low back is turned on. Hammies are turned on. Front side, glutes, quads, core. Anytime you bring those weights to the shoulder, that core has to fire up. Hold that support. Come on. Four. Three, two. Finish. You're out. One dumbbell. Left hand, left hand. Snatch rack, pivot, squat left. As I drive that left hip forward, I push that weight overhead. Hips, shoulders, legs. You got it. Left hand in. 3. Snatch it. Let's go. Snatch rack, pivot, push, rack down. Snatch, rack, pivot, push, down. Yes. Isn't this fun, Rach? It feels fun, right? It feels good to move like an athlete. You are strong. That's what this program is meant to do. Meant to build muscle and build your confidence as you get better at each move each time through. Nice. 4, 3, 2. Finish. Strong. Nice work, guys. One weight. Hold it this way. Lateral lunge to my left. Front shoulder, raise. Lateral lunge, left. Front shoulder, raise. Nice work. Step left, step left. In three and two and one. Here we go. Left raise. Nice drive. Left raise. Whoo. Yes. Nice work, team. Come on. Come on. One rep at a time, driving off that bent knee, holding low in that lateral lunge as you get that weight up to those shoulders. Come on. You got to work hard. You got to build. We always say it. Consistency compounds. Keep showing up. Keep putting in those reps for four, Three, two. Rest. Whoa. Time. It goes fast. One more, one more. Time through. Third set is the best set, baby. Third set's the best set because you know the Moves. Now you know what's coming. You did it once, you did it better. Now it's your best round. If you want, stick with the calf. Raise if you want. Add a little jump at the top this time through. Down on a three. Count up on one option. Add a jump. Let's build this into a spicy program. I love it. We go in three, two. Let's go, let's go. Down, two, three, option. Woo. One, two, three. Little jump at the top. If you want it. It's just an option. You don't have to take it. This is your workout, designed to challenge and push you. Come on, don't beat me. Down, down, two, three, power. Slow, slow, slower. Drive. Slow, slow. There you go. We said full body with a focus on legs. And we meant it. 5, 4, 3, 2, 1. Whoo. Bananas. Two back rows. Alternate your lunge. Two rows, step back. Right. Step back left. Two rows, step back right. Step back left. Grab your weights. You're on in three. Come on. Two. Let's go. One, two. Clean. Step back, right, step back, left. Back to rows, finish that. Three. One, two. Up, right, left. Nice work, team. Hinge, row, row. Clean. Step back, right and left. 10 seconds. Let's go, guys. Come on, finish it. 5, 4, 3, 2. You're out. One weight. One weight. Snatch, rack, pivot, squat. Switch hands at the bottom. Alternate. Start on the right, snatch on the right. Pivot, squat. Right. Switch it in three, two. Let's go. Right snatch, rack, pivot, thrust, down. Switch at the bottom. Left rack, pivot, drive. Switch at the bottom. Come on, make it big. Make it powerful. Just like you. Yes, you can. Don't quit. Not yet. You got two moves left in this circuit. Finish it this. And one more, guys. Five, four, three, two, one. I love when it finishes like that. Perfect timing. Lateral lunge. Step right, front raise. Step left, front, raise. Make some space. Grab that weight. Hold it vertically. Step right. In three, two. Last move of circuit. Giant set. Giant set. New format for us. Love to hear what you guys think in the comments. Always. Do you like the Giant set? Whoo. They're tough. It's a lot of work. Not a lot of rest. Come on. We're efficient around here. We have 30 minutes to build muscle. We're gonna do it. Gonna get after it. Come on. 10 seconds here. That longer break between circuits. It's coming for you in five, four, three, two. You're out. Way to go, Lynn. Weights are down. Holy bananas. Circuit one was no joke, Rach. Giant set done. Doesn't get even easier in Circuit two. I'm not gonna lie. Circuit two. Remember, it's all standing today. Gonna stay standing. I'm just calling them. The first move, the big one. We've named it the Big One. It's a big move. We're throwing some biceps, some more lunges, and then you'll drop down. Same thing. Two dumbbells for your first two moves. One dumbbell for your last one. Last two. You ready for the big one? Rach? Let's go. Ready for the big one? Grab your weight. Squat, clean. Squat, clean. Squat, Squat. Thrust, squat, thrust. It's big. It looks like this. I'm gonna show you without the weight. Squat, clean, Squat, clean. Squat, Push. Squat, push, Squat. Rack. Do it again. It's big. You get why it's a big one. You get it now? It's a big one. We call it the Big Kahuna for a reason. Grab your weights. They're between your legs. Squat clean. Right. In three. Let's go. And two. Come on. Circuit two. Giant set. Two. Clean. Squat. Push right. Push right. Come on. Squat. Push left, push left. One more squat here. Take it down. Re rack. Here we go. Squat, clean. Squat, clean. Squat. Push, Squat, push. One more squat. Take it down. You've got it. Yes. Ten seconds. Good news is, is you get three. Three stabs. Five. Four. Three. Two. Double clean. There you go. Two bicep curls. Two curtsy lunges. My. My forearms. Curl, curl, curtsy, curtsy. Alternate your curtsy each time. Grab your weights in three, two. Let's go, let's go. Curl, curl, weight. Stay at the side. Curtsy, curtsy. So that knee is going towards that calf. Think about your back knee crossing your midline. Curtsy, lunge. Nice. Again. Driving through that front heel. A little bit more outer glute for the curtsy. The beautiful thing is I've been going up in weights. The hard thing, my forearms can't keep up. Five, four, three, two. You're out. One dumbbell, one dumbbell. These little baby forearms I need. Like the squeeze. Hard to build, right? It's tough. All right. Lunge, swing, shoulder press. Wait in your right hand. Right leg stays forward. Lunge, swing, push. Hold this. Split squat the entire time. Right foot forward, left knee back. We're gonna start that 30 second timer in 3. 2. Let's go. Lunge, swing, push. Down. Lunge, swing, push. Again. Legs and shoulders. We just hit biceps. Get a little shoulder action in there. You can do it all on the right first time. Go to the left the second time. That means I got to do 20 again. I was Just thinking maybe I should have went 15. Here. You got it, Lindsay. Come on. Ten seconds. Build that muscle. Let's go. Whoo. Five, four, three, two, one. Holy banana. Nice work. Whoo. All right, Sumo. Deadlift one weight. Take it wide in a hinge, row clean. Hit right, hit left, back up in three, two. Let's go. Hinge, row, clean. Hit right, hit left. Drive up. Hinge, row clean. Hit right, hit left. It's a little lateral transfer. Push. You're never standing up. Right here. You hit, you hit. You stand. Hinge, pull, Squeeze the inner thighs. Nice hit. Hit, stand, hinge, pull. Nice. Hit. Hit. Three, two, you're out. Those are your four moves in circuit two. Grab your water if you need it. Quick sip, back to the big one. Quick sip, back to the big 1. Grab 2. 2 weights. Squat, clean, squats. What the mouthful. Squat, clean, squat, clean. I can't say it. Squat, thrust. Squat, thrust. Excuse me. Let's go. Grab your weights between your legs. It's only 30 seconds. Say yes, I can. In three, two. Let's go. Squat, right, squat left. Drop, drive, drop, drive. One more big front squat. Take it down. This is the one where my neck starts to crank. Not here. Nice neutral neck. Push. Looking at me, not at the sky. Yes. Take it down. Squat, clean, squat, clean. Down right. Finish left. Three, two, one. You're out. Two bicep curls, two curtsy lunges. Gotta set them down. Shake it out. Two bicep curls', two curtsy lunges. Grab your weights in five. Here we go. In three, two. Let's go. Curl, curl. Two curtsies, curtsy, hup, curtsy. Nice curl. Day one of our programs. I feel like it's just always fire. We always start because it's so exciting, you know? It's the first day of a program. You don't know what's coming next. The adrenaline is there. We're pumping, we're going strong. We're going to use 20s this entire workout. Team, come on. What are you using? What strength gains have you seen in the last year? We want to hear in the comments. Three, two, you're out. One weight. Lunge, swing. Dumbbell in the left hand. Dumbo in the left hand. Split. Lunge. You hold it. Swing, shoulder, press. One lunge. Swing. One press. Set it up. Train tracks in three, two. Let's go. Lunge to the shoulder, up. Nice. Lunge to the shoulder. Up. Nice. It's big and powerful. Do you feel your core turned on? Oh, absolutely. All those stabilizing muscles, right? That right side ab, that right oblique. It's working right now for you. Building abs into every workout. 10 seconds. Drive through that front heel. Push overhead. Yes. Finish. 5, 4, 3, 2, 1. One more sumo deadlift. One weight holding each other. The dumbbell Hinge row. Clean it up. Hit side to side, never standing up on those hits. You ready? Let's go. Grab it. Three, two. Let's go. Hinge row. Let's hit left this time. Hit left. Hit left, then right, then center. Hinge row, clean. Hit left, then right, then up. Hinge row. Gotta give our lefties some love out there. Nice work, team. This is our second time through. Right. Finish Giant set number two. Second set. That means you only got one set left. You got one set left. Come on, finish it. Four, three, two. You're out. Back to the top. One more time in the big one. One more time in the big one and you're done with it. That's good news. Let's go. Third set. Come on. Best set, baby. Best set. I love it. Right? I like that. We're starting with a big move, you know. Again. Eat the frog. Eat first. Get it done. Here we go. Come on, guys. You're almost there. Pick up those weights. Squat, clean, squat. Thrust in three, two. Let's go, let's go. Squat right, squat left. Dip, drive, dip, drive. Squat rack. Down, clean, down, clean. Squat, drive. Whoo. It's hard. So stinking strong, that's what you are. 10 seconds. Yes. You can finish. 5, 4, 3, 2, 1. I just went through a double clean. You got it. Two bicep curls, two curtsy lunges. Two bicep curls, two curtsy lunges. You in, Rach? Let's go. I'm in. Three, two, one. Curl, curl. Two. Curtsies, Curtsy, up, curtsy, up. Curl, curl. Come on. Curtsy, curtsy. Yes, you can. True Lindsay. Workout where it's strength, right? This is definitely a strength move. But my heart rate. Go. Yes. Same. It's cranking, guys. You got this. Final four. Three, two, one. Weight. Alternate lunge swings this time. So dumbbell's gonna go on the right. Right leg forward. Switch at the top. The leg that's forward holds the dumbbell in the hand. Yes. Right hand, right leg forward. In three, two. Swing, switch. Swing, switch. Swing, switch. Swing, switch. Yes. Right there. Nice work. Come on. Drive through those legs. It's a heavy leg day today. Finish it. You got this. Yes. Come on. 10 seconds. Yes. You can stay with me. Up. 5, 4. That sweat is flying. 3, 2. You're out. Nice work, Sumos. Sumos. Here we go. 1. Sumo deadlift. Back row. Clean. Hit right. Hit left. In three, two. Let's go. Hinge, pull. Clean right. Left, top hinge. Pull, clean right, Left, top hinge. Clean up. Hit. Hit up. Nice work, you guys. We are cruising, but we're running short on time. We're going to switch that five minute burnout to a three minute burnout. There we go. Yes. Come on. That means you got to go hard. 3, 2, 1. 3 minute burnout. You ready? Set those two weights down. Finish heavy. That move you did in the beginning. Squat to overhead. Same thing. Weight, stay on the ground. Squat, right, take it down. Left, take it down. 40 seconds of that into 40 seconds of pulsing squat. And then you go, 30. 30. And then you go, 20. 20. Say, holy bananas. My math isn't good, but I think that's around something. I don't know. 40 plus 40. 30 plus 30. They'll figure it out on the back end. Beautiful thing. My job is to challenge you. Your job is to show up. Say, yes, I can. Come on. Grab your weights. It's 40 seconds. Squat to overhead. Right hand in. Three, two. Let's go. Squat to overhead. Now switch, left arm. Come on. You're doing this for 40 seconds. For 40 seconds. It's your pace. Yes, you can. Once you finish, you hold a low squat and you pulse for 40 seconds. And then you're gonna do it for 30. And then you're gonna do it for 20. It just gets easier, right? Rach, is anything you have left in the tank, right? This will push you, whatever you got left. We are here to challenge you. This program is designed to build strength. This program is designed to build confidence. You know how you build confidence? By doing what you said you were gonna do? You hit play. So finish it. Four. Three. Two. Hold your squat. Hold it. Tiny pulses. Weight in your heels. I know it's gonna burn. 40 seconds. It's gonna burn. Find that. That mental headspace. Go to your happy place. When's the last time you challenged yourself? When's the last time you push yourself to your limits? Don't stand up. No, don't do it. Come on. Half down. Have to go 20 seconds. 20 seconds. Buy in. Oh, it burns. Just think, Rach, we were gonna do this for a minute. We were gonna do it for a minute. You're lucky you got off easy today. 10, 9, 8. Yes, you can stay with me. Don't quit. 5, 4. 3, 2. Stand up. Shake. Okay. Grab your weight. Watch overhead. 30 seconds in. 3, 2. Come on, let's go. 30. 30. Come on. Knocking off 10 seconds. Knocking off. 10 seconds. If you need to go slower here so you can stick with it, go slower. Come on, come on. Finish it. Finish what you started right here. This is your burnout. This is the build. All you got. Five holding squat in three, two, one. Drop the weight. Strap the squat. Come on. I saw that, Rachel. I said I thought, I'm gonna take one step. I'm not going till I gotta go. I'm not going. You think she can't see you through the camera? She can. I was in the van taking my son to school this morning. I saw that screen up. I said, put that screen away. Said, how did you know, Mom? I said, I know everything. Everything. Come on. 10. Woo. Feel that fire. Feel that burning. 5. Woo. 4. This is instructor counting. 3, 2, 1. My legs are legitimately giving out. I'm shaking. 20 seconds. Hit 3, 2. Squat to overhead. Come on. You know it's crazy when the like these feel like the break, right? You're like, I'll do it. I don't care. I'll do snatches. Come on. Gonna change that five minute burnout to a three minute burnout because, holy bananas, finish it. Five, four, three, two. 20 seconds. Drop and hold. Come on. 20 seconds. This is it. This is it. Leave it on the mat today. Leave it on the mat. What would it look like? What would it look like if I said 10? Come on. 10. 9. 8. You got this. 7. Stay with it. 6. 5. 4. 3, 2. Yes. Rachel Lindsay, build day one. This is really build and burn, right? Like we're burning here. Holy bananas. Dying did not disappoint. Let's stretch. Let's go standing stretches. I don't know about you. My quads are on fire. Yeah, I'm standing arms tomorrow. Right arm day tomorrow. Here we go. Standing on your left leg. Right heel to the glute. Whoo. I'm so proud of you. Big arm up. Build day one. You crushed it, guys. You crushed it nice. If you want to take it to a little hinge. Oh, there we go. Test your balance. Little hammy stretch. That feels good. We're gonna hit hammies and glutes later this week. Yes, we are. Set it down. Switch it out. Standing on your right leg. Left heel to the glute. I'm so proud of you for showing up for day one. Can you come back for day two? That's the challenge. Can you come back for day 2? Arm day tomorrow, guys. Nice work. Hinge it forward. You got the toughest one out of the way. You ate the frog. You did it, Rach. You ate the frog. You did it, team. Nice. Just flap it out, flap it out. That was some. Some solid. I'm just so proud of us. Yeah. Way to go. Here we go. Right leg crosses over. Big reach up, grab your right wrist, side body, but open over to the left. So proud of you for showing up today. Nice work. We'd love to hear in the comments your favorite move today. Did you like the new giant set format? We love hearing your guys feedback. We love hearing from you and we want to hear from you throughout this entire program. Stand it back up. Nice work. One more time. Grab that weight. Toes up. Forward fold because I love it. Nice little calf stretch. Nice little calf stretch right here. Well, that feels good. Hinge forward and hinge at those hips. Take it down. Forward fold. Calf stretch. Take a couple alternating knee bends. Way to go, team. So stinkin proud you showed up. Build 30 day one. There you go. Did not disappoint. We'll see you back on the mat for day two. I'm gonna trip over my weight. We'll see you back here. Have a great day. You guys, thanks so much for crushing today's workout. If you loved it, do me a favor and hit subscribe to our YouTube channel. I've queued up day two arm day for you right here. Or find this entire build 30 program in this playlist right here. Have a great day.