Build 30 Day 10: 30-Minute Full Body Workout (Muscle Building)

Hi, I'm Lindsay Baumgren of Nourish with Love. And this is your full body dumbbell workout, day 10 of our build program. Get the full program when you hit. Subscribe to my YouTube channel. You have made it to day 10 of our Build 30 program, the final workout in the program. You're here. Let's do it and finish strong. I'm joined by the amazing Rachel. Hi. We are rocking red like we did on day one. We started strong and we are gonna finish strong. Strong. You guys, this is a full body dumbbell workout. It is like all of my favorite moves put into one workout. I was like, if we're going to finish this thing, let's just finish with all of my favorites. It looks like this. You have seven full body dumbbell exercises. You're going to do it in strict sets. So you do the move and then you do it again and then you're done. So you do each move twice. Back to back. 30 seconds on, 15 seconds off like we've been doing throughout this entire program. And we are starting with the mother of all moves. A big, big, big 30 rep movement. And we're going to finish with a solid burnout to really end this program with a bang. I love it. You ready to do it, Rach? Let's go. Let's go. Let's just get right in. Day 10, knock it out, finish this thing. So stinking strong. Proud of you guys for showing up and making it to day 10. Let's just start with some arm flaps, shake out those shoulders and back that we did yesterday. In day nine, we went from upper body and now we go right in to full body. You guys, let's just do it. So you're going to round out your back. Just round out and then open up to a chest expansion. Big chest expansion. Round through the spine, round it out slightly hunch over and then open it up one more time. Big round, big chest expansion option. Hands can come right here behind your head. Kang squat. So you go hinge, squat, pop and stand. Hinge, drop up right here. So we're hitting hamstrings, glutes, glutes, quads. Back to hammies. Drive through the heels. Hinge drop the hips, pop the hips. Stand tall. Hips back, hips down, hips high. Stand tall. We're going to kick off with the king squat. I'm going to add a little variation to it. It's going to be a lot of fun. A great warm up move. A great way to kick off this workout. One more, one more right here. Hinge Squat stand. Once you get to the top. Big here. Just go ahead, circle mount. Soften those knees. Go four. Go three. Go two. Go one. We did this, I think in one of our warm ups and I loved it. So we're gonna do it again. Knee hug. Kick it out. Hamstring scoop. Switch it out. Knee hug. Kick it out. Hamstring scoop. Right there. Nice. Hug it. Kick it. Scoop it. Nice work, you guys. How we feeling? Day 10 might be a little tired and sore. That's okay. Why don't you give me your best effort today? Maybe you are just ready to absolutely crush day 10. You, you are so pumped to finish this program and proud of yourself for hitting all 10 workouts and knocking them out. I know. That's how I feel. Right here. Squats. Let's just go for it. Down and up. Down and up. Nice work. Down and up. Nice. We're going to go through. We're going to break down the mother of all moves today. I'm just going to tell you you're going to do 30 dumbbell burpees to kick off this workout. A burpee is a squat, which you're doing now, and then it's a plank, which you're going to do next. In 4, 3, 2 and 1. Hand plant. Step back. Find a high plank. You're just holding plank shoulders stacked over wrists. Core is nice and tight. Push back on your heels. Pull up on your kneecaps. Hold that plank nice and strong. Okay. A squat and a plank. You're going to throw some burpees in there. You can add a push up if you want. We're not going to to the 30 reps, but we're going to throw push ups in at some point today. So let's do a push up, down, right foot outside right hand. Easy twist. Let's go for shoulder sweep. 3, 2, 1. Drop the elbow to the knee. Open those hips. Set it down. Switch it out. Left foot outside left hand. Easy twist. Shoulder sweeps for 3, 2, 1. Drop the elbow to the knee. Plant the hand. Step back. Do it again. Big step, big reach. Sweep for three, two, one. Drop the elbow. Nice. Working on that range of motion constantly trying to get that elbow closer to that mat. Right here. Big steps open. 3, 2, 2, 1. Drop the elbow. Nice work. Right here. Step back, step back. Nice. Drop to all fours. Tabletop. Little cat cow action. Drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Tuck the chin, drop it. Nice and reverse it. Some work from here. Roll over onto your backside. We're Gonna go for glute bridges. Glute bridges. Here we go. Heels are nice and tight, so loops lift and lower. 4. Nice. 3, hold high in 2 and hold the high glute bridge. March and march. Activate those hip flexors. Pull the knee up and up. Nice. Go three, Go two. Can you hold this one up? Just hold right here. Hold heels. Driving in. Nice, strong glute quad. Option. Can you push your hands into this knee? Fire up the hip flexor. Fire up the glutes. 4, 3, 2, and switch. Other side. Hold it here. Get nice and strong in those hips and those glutes. Option to push. The more you push into the hand, the harder it's gonna be for 4, 3, 2, and 1. Love it. Lower the hips. Roll yourself up to a seated position. Round out through that chest or through that back. Plant the hands. Fingertips face your butt. Reverse tabletop. Stretch through those shoulders that you worked yesterday. Open them up. Open them up. Nice. Option. Stay here. Option. Fingertips face away. And a nice reach. And other side reach. Set it down. Nice work. Roll up and over. Ready to walk through those burpees. Slow burpee steppins, right? Slow burpee stepping. Step the right foot, the left foot. Stand up, take it down. Switch that lead foot. Here we go. Go left, right. Nice. You're gonna do plenty of them. Let's just do one more. One more. Take it up to the top. There we go. Let's go. Nice and wide. Hit side to side. Hit side, center, side, center, side, center. We're gonna go lateral squats and lunges to today too. So you're gonna hit this outer glutes, inner thighs. 4, 3, 2, 1. Nice work. Bring it up, bring it up. 80, 20 squats just for the finish, so you know what it feels like. 80, 20. Right here. Down, up. 4, 3, switch. And 2, and switch. Here we go. 80, 20, down 4, 3, 2, and up. You ready to do this thing? Let's go. She's ready. I'm ready. I hope you're ready. Day 10. Like I said, we are kicking off with the mother ball moves, the dumbbell burpee. You don't have to do dumbbell burpee. Rachel's got a standing option for you. I'm gonna go heavy. Grab those 20s right out of the gate. They're gonna plant in between my feet. Jumper, step, back, jumper, step in, stand up. You can add a push up if you want. I'm gonna save my push ups for later in this workout. You got 30 dumbbell burpees. Option squat, press out, squat thrust overhead. One dumbbell. Here we go, guys. 30. Eat the frog. Rach, that's what you said on day one. She said it on day one. Day 10, same thing. You eat the frog, you start strong. Here we go. 30 reps in three and two. Let's go. Jumper, step, back up. Stand up with some power. Drive through those heels. Jumper set, back up, Stand up with some power. Come on. It's 30 of them. You can do anything for 30 reps. Yes, you can. Let's go. Let's go. You a like it's starting with a move that's big like this. The second part of that quote is, if you have to eat two frogs, eat the biggest one first. Oh, I didn't even know that. Block out the big thing you have to do, and then you feel good, right? Okay, who are we crediting? It's Mark Twain. Mark Twain. I'm pretty sure. I'm pretty sure it's Mark Twain. All right. We gotta copyright that for YouTube's sake. My mom always said it to me growing up, so I know it from my mom, but I'm pretty sure it's Mark Twain. Officially. Mark Twain hits us with the facts. Eat the frog. Eat the biggest one. This is a big frog. Just the big frog right here. Stop. 14. Oh, man, that's a big frog. 15. Half down, half to go. Come on. Stay in it. 16. Yes, you can. You are so strong. Let's go. 17. Good news about this rage. If your kid interrupts you after this one, you pretty much just got a full workout in. This is a whole workout already. Full workout in itself right here. That's 20. 10 down. 10 more to go. Come on. 10. Let's go. 9. Come on, come on. 8. I am feeling it. I am feeling it. 7. You got this. 6. Stay with us. Last five. Water break comes in. 4. I'm working for it. Come on. 3. 2. 1. Holy bananas. Way to go. 1. Way to start a workout. Grab your water. Seven minutes in. Dying. You got this. You have to bring the fire to day 10. Gotta bring the fire to day 10. You know, everyone knows. Everyone knows you have been progressively working hard leading up to this moment. This is like the big finish. The last mile of the marathon is what? This is the last mile. Okay, here we go. Move. One. Do it. Do it again. One dumbbell. That king squat we started the workout off with. I'll hold my dumbbell right here vertically. I'm going to add a swing at the bottom hinge, wing up. So as I squat, I swing, hinge, drop and swing down, up. That's move one. Hang squat with a little swing at the bottom if you want to. Best way to start a workout, in my opinion. I love this move. We go in three, two. Let's go. Hinge, swing, stand tall. Hook, hips, back, hips, down. Hips, back, hips, high. Drop, swing it. Nice work. It's a nice fluid flow. Again, a little strength and mobility move. A great way to start the workout. Get those knees nice and warm. For anyone who's got some knee issues, you gotta get those hips nice and warm. Nice work. It just flows. 5, 4, 3, 2. You can give me one more? Because you can. We love it. Nice work. Good news is you get to do it again. Okay? You get two stabs at every move, back to back. And then you don't have to do it again ever, if you don't want to. You're gonna come back and repeat the program because you love us. Yes. Here we go. Three, two. Let's go. Hinge. Second time. Second time. How do you make that second time? Just a little bit better maybe. Right? That's what we're all we're working for. Always trying to get 1% better, 1% better every day. How can you get 1% better in this move on that second time through? Maybe get a little bit deeper in that swing. Squat. Maybe drive through those heels with a little bit more power as you stand tall. 10 seconds. Hinge, swing nice. Drive through those heels to stand you tall. Five, four, three, two. You're out. Nice work. Set it down. Move two. I'm gonna try and stay heavy. I'm gonna grab my second 20, that 80, 20 spot we did in the warm up. Let's go. Right foot forward. 80 here. 20 here. In this back toe. Okay, let's just rack one. Doesn't matter. Right shoulder up, left arm down. You're gonna squat 80, 20. Stand up. Switch. Hammer curl at the top. So we'll start here. Left shoulder up, left arm up, right arm down. 80, 20. Squat with a hammer curl switch at the top. In three, two. Let's go. Drop low squat, hammer curl. Switch. Drop low squat, hammer curl, switch. So we got that uneven load happening, which is going to force that core to turn on. Nice work. Majority of the work is in that right front foot right now, forcing that right leg to take the bulk of the work. Nice work. Switch. 10 seconds here. Switch. Nice. Full methodical hammer curl at the top. 5, 4, 3, 2. 1. More squat. Because you can't push it out this time. Left foot forward, right toe popped. Right. Set it Down. Shake it out. I'm with you. Take your little heavy. We go. Rack it on the left, hang it on the right. Switch at the top. In three, two. Let's go. Squat, stand, switch. Squat, stand, switch. Drop. Put the majority of the work into that left foot. This time, drive through that left heel. Drive through that left heel. Nice. How do you feel about doing each move twice? Right? I was just saying it feels. No repeats to me. Even though we're repeating, it's like best of both worlds. It feels like a no repeats. But you're building muscle. Yeah, I like it, too. 5, 4, 3, 2, 1. Great way to end the week, especially if you're gonna try and go heavy here. Trying to go heavy. This is a muscle building program. All right, here we go. Grab a quick sip if you need it. We're gonna keep that sacred stance deadlift. So we went hips down. Now we go hips back. Deadlift. Cor. Clean and press. The big move. We'll see if I can stick with my 20s after yesterday's. I was just waiting to see what weights you were going shoulder workout after yesterday's shoulder workout. Yeah, Rach, you can always alternate if you need to. Okay, so that's sticker stance. Hands, you got to come up with some power. Clean push. Yep. You only do each side once. But those shoulder presses, they just never. They just stay the same. Yeah, they're tough. Here we go in three, two. Let's go. Hips back. Drive the weights up and push. Nice work. So you're holding that sacred stance. Sacred up and push. Nice work, Sager. Deadlift, clean and press. Nice work, guys. Deadlift, clean. How those shoulders feel, rich? The deadlifts feel a little bit better. I'm not gonna lie. My shoulders are still feeling it from that back and shoulder workout. You're crushing it. Crushing it, you guys. One. Five, five, four, three, two, and you're out. Set them down. Switch it out this time. Left foot forward, right toe back. The same thing, Sager. Deadlift, clean and press. You can always alternate your presses if you need to try and stick with it. Come on. Here we go. We go in three. You got this. Crush those oranges. Two and one. When I say crush those oranges, I mean in your armpits on that deadlift. Right hand. Start climbing. Clean and push. Nice work, guys. Program is designed to challenge you to build muscle, pick up heavier weights than you normally think you could. Come on, push. Nice work. You slow it down if you have to. It's all timed reps so you could go at your Pace your tempo. Come on. This is move three of seven. You are absolutely crushing it for three, two, one, Sitting down. Nice work. You guys walk away, Grab some water. All right, you got three. Down we go. Four to go. Move four, lateral lunge. Balance things. You just need one weight. Okay, we're gonna hit right. Dumbbell, my left hand. Lateral lunge. Hold, row. Can you drive off? Clean it up. Imbalance. Go at your pace, your tempo. 30 seconds. You only do each side once. That does feel. No repeats. I like. Right, here we go. Dumbbell left hand, hit right in three, two. Let's go. Hit right, hold, row, clean it up. Do a balance right back into it. Down row, legs and back. You know, those are my favorite muscle groups to work. Come on, row. Drive up and clean. You're adding power. Catching the load right here. Driving the load right here. Catch the load. Now drive up, power off this outside hip right here. Remember that outer upper butt cheek we talked about? Yeah. Everyone's like, I remember that. 5, 4, 3, 2, and you're out. Same thing. Other side. Dumbbell right hand, hit left, drive out of it. Catch the load at the bottom with control. Hold isometric time under tension and then power up. Very methodical, very functional strength. Move step right or left in three, two. Let's go. Hold, row, drive out of it. Power. So you're catching the load unilaterally, Growing unilaterally, and now transferring that load across your midline. Also, talk about functional strength training. Right here. So many things working. Glutes, hips, back, hip flexor, low abs, obliques. It's all turned on. Come on. 10 seconds. You got this. Go heavy here. Challenge yourself. Nice work. You're in the final five. Let's go. Four, three, two. Let's hit one more, one more. Because we can. You can. Oh, there it is. Nice. You're gonna keep one weight. Snatch rack, two split. Two split lunges. Let's start. Dumbbell, right hand. So I'm going to snatch, rack, step back, left, down, up, down, up. Always catching the load on the right, stepping back on the left. Right hand only hits that dumbbell snatch rack. Two split lunges. Let's go. Let's do it. Let's go. In three, two. Let's go. Hinge, snatch, rack, step back. Down, up, down, up. Hit the deck. Snatch, snatch, rack. Rachel's omitting the snatch and going for a clean. Awesome work, Rach. Here we go. Hit the deck. Snatch, rack, step back. Down, up, down. Nice work. Down. Come on. What are you building strength for right here? Come on. Keep working for it. You're in the final 10. Let's go, team up. Come on. It's five, four, three, two, one more snatch and rack. Boom. Nice work. Same thing. Other side. Dumbbell. Always in the left hand. Always stepping back on that right leg snatch rack. Two split lunges. Let's go. Move forward, knock it out. Move forward, knock it out. Reaching for that weight in three and two. Let's go. Up rack, step back. Down, up again. Not a super like crazy. These are very controlled strength moves designed to build muscle, but big and very compound, designed to naturally raise your heart rate because you're engaging multiple large muscle groups at the same time. One of my favorite ways to end the week. Good full body workout, 10 seconds, right here. It's kind of fun to see what moves made it into the Lindsey's favorite. I like it. 4, 3, 2, and 1. Nice work. These are all of my favorite moves. Moves. If I was like, I don't know what I'm going to do today. I'm just going to pick my favorites. These are it. But methodically designed to have you go laterally, then go front, back plane, right. Use your push muscles, then your pull muscles. We have it all. When I'm writing a full body workout, I think upper body, push, pull, lower body, push, pull, multiplanar. That's how I'm writing the workout in my head. All right, do the snatches. Now we take it down to the ground. For your last two moves. You got two moves left, two moves left. We hit the mat for move six. You got three glute bridges. Three. I'm going to need my 15s for this. Single leg skull crushers. Okay? Okay. Three glute bridge march. So remember how we did that in the warm up? Lift those hips. Weights are here. So you're going to march two, three. You're going to hold single leg. Rachel can drop it. And then you give me three. Three skull crushers in that isometric hold. Then you go back to marches. Other leg will be lifted. Three skull crushers. Three glute bridge march. Three skull crushers. Are you ready, Rach? Let's go. Let's go. Heels are nice and tight to the butt. Lift the hips. Hips are stable. Glute bridge march in three, two. Let's go. March two. Hold that right leg high. Right here. Skull crusher for three, two, and one. Back to marches. Here we go. One, two, three. Try not to let those hips shift too much. Three skull crushers. Two, three. Back to marches. Let's go. March. Two, three. Hold. Three Skull crushers. Go. Three. Come on. Yes, you can. Keep those hips square. Drive through that heel. Nice strong glutes and core. One, two, three. You're gonna hold here. Finish. Three, three Skull crushers for three, two and one. Rest and recover. Do it again. Ready? Same thing, same thing. Back up. Hips are up. We go in three, two. Let's go, let's go. March. Two, three. Hold it here. Skull crushers for three. Come on. Two and one. Back to marches. Let's go. March. Two, three. Hold it here, hold it here. Come on. Skull crushers for three, two and one. Back to marches. Yes, you can. Stay strong. Come on. Don't get sloppy. Keep it clean, keep it clean. Right here. Drive through those skull crushers. Each rep matters, guys. Each rep matters. Come on. Three. Finish. Two, one, and you're out. Lower down. Nice work. All right, if you're with me, you're coming up and over into body weight. No dumbbells for move seven. Rachel's gonna stay on the mat and show you core from the floor. Core from the floor. You ready? If you're with me. Right here, right here. Commando climbers. So it looks like this. I go down, down, drive, drive. Up, up, drive, drive. Rachel's got two upper body crunches, two leg kicks out. If I get lazy, she's gonna kick me right here. Tell me to keep a nice flat back. No butt up or no hip sinking in that plank. Lindsey, let's go Commando climber. Start tall. Drop to the forearm in three, two. Let's go. Down, down, drive, drive. Up, up, drive, drive. Down, down, drive, drive. Up, up, drive, drive. Come on, one rep at a time. Drive, drive. Those knees. Can you make that knee to elbow connection right here? Drive, drive. Hoop. Hup. Drive, drive. Down, down, drive, drive. Up. Drive, drive. Final three, two, one. Whoo. Nice work, Rach. High five. Do it again. Do it again. You ready? Yes. You can do it again. Here we go. Commando climbers. Commando climbers. You're dropping down to that mat. Dropping down to that mat in three and two. Let's go, let's go. Down, down, drive, drive. Up, up, drive, drive. Down, down, drive, drive. Bring those knees in. Up, up. Make that connection. Drive, drive. You got this. Up, up, drive, drive. Come on, finish strong. You've got this. Yes, you can. Those shoulders are feeling it from yesterday. Holy sinking bananas. Come on, stick with it. Final five. Four, three, two, one. Flip. Bananas. My shoulders felt that. Way to go, Rachel. All right, you know how we said we were going to start this program with a five minute ladder it didn't happen because we ran out of time on day one. But guess what? You're going to finish with a five minute ladder. We go 60, 60, 40, 40, 30, 30, 20, 20. If there's a day to do it, there's a day to do it. It's day five. It is. 60 seconds of dumbbell burpees. I know. Do you remember? You remember Metcon? I was like 120 seconds or something or what? Yeah. You only got to do a minute. A minute of dumbbell burpees and then you're going to do 10 push ups into a squat hold. Push ups, drop with each set. 10, 8, 6. Okay, a minute. 60, 60, 40, 40, 30, 30, 20, 20. You in? Let's do it. Rachel's got your dumbbell burpee modification. Who's ready for one minute of dumbbell burpees? Come on. It's day 10. Day 10. Who's ready to have some fun? Bonus round, baby. Bonus round. This round. We know. Yeah. Just finished this workout and thought. Come on. I thought day 10 was gonna have something more. Give me the spice, Give me the fire. It's right here. This is your spice, guys. This is your spice. Take it at your level. Okay, you got 60 seconds of dumbbell burpees and then you're gonna drop into a plank. You're gonna do push ups and then you're gonna hold a split squat. You ready, Rach? Let's go. Let's do it. Let's go, Team NML, let's go. 60 seconds of burpees. It's on in three, two. Let's go. Let's go. Jumper, step back. Come on. It's 60 seconds. You can do anything for 60 seconds. I'm actually curious how many reps we can get through. We're gonna have to throw that rep counter up there and just see how many we get through. In 60 seconds. It's you versus you. Come on. You versus you. Right here. This is where you dump it all out. Okay, I said this before, but I'll say it again. These burnout rounds, as much as they're meant to push your limits physically, they're meant to push your limits mentally. All right, you're at 30 seconds. You're half down. Have to go. 30 seconds, half down, have to go. Yes, you can. Come on. Come on. You can do anything for 30 seconds. You were made to do hard things. This is one of them right here. Push it. Push it. Five minutes of intensity. That's what I'm asking for. It sounds like a Lot. You gotta break it down one rep at a time. 10 seconds here. 10 seconds. Hit the mat for push ups in 5, 4, 3, 2 and 1. Drop them. 10 push ups and then you hold the squat. 10 push ups. Squat hold. 60 second timer starts in 3 and 2. Let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Jump up. Hold squat. Is this what we did day one? Hold that squat. Get low. You got 40 seconds. 40 seconds. Oh, it feels good, doesn't it? Last 10, we're gonna squat jump if you want. It's just an option. You don't have to take it today. Choose your level. You got 30 seconds. If you're with me, you got 20 seconds. You jump for the last 10. Come on. Come on, team. Stay in it. It burns. I know it burns. Sometimes you got to get quiet with yourself. That's like the hardest part, for me, to get quiet and feel my feelings. Not good at that. Okay, come on. Here we go. Four, three. You're jumping in two and one. If you're with me, you're jumping. One, two. Come on, just jump. Yes, you can. Yes. You got this. 5, 4, 3, 2 and 1. My bananas. Grab those weights. Here we go. 40 seconds. 40 seconds of burpees in 3, 2, 40. Come on, take it at your pace, your tempo, okay? It's your 40 seconds. You just got to keep moving. You just got to keep moving. When the going gets tough, how tough can you get? Come on. Nice work. Come on. You're so much stronger than you think right here. Rach and I, our job is to show up and show you just how stinking strong you are. Nine times out of ten. Stronger than you think. Come on. Yes. You got ten seconds here. You're dropping for eight push ups. Eight push up squat hold. Eight push up squat Hold. In five, four, three, two. Drop it. Eight push up squat hold. Eight push up squat Hold. In three. In two. Let's go. Eight, seven, six. Come on. Five, four, three, two, one. Jump up. Hold that squat. Come on. This might be the hardest thing you have to do today. For many of you, I bet it's not. You've got a war that you're waging, that you're fighting. Maybe you're fighting for your kids, for your marriage, for someone's health. Come on. 10 seconds. Jump. What is it you're fighting for? What is it you're fighting for? Come on. Just stay in that fight. Stay in that fight. Come on. 5, 4, 3, 2, 1. Back to dumbbell burpees. Legs are shit. Shake. 30s 30 seconds. 3, 2. Let's go. 30s. Come on. 30s. 30 seconds each. 30 seconds each. Yes you can. This is where I always think that the Comments on day 10's workout are always my favorite in the program because I see you guys all saying, I'm so proud of myself. Yes. I've never done a two week program before. Did all those push ups on my toes. Yeah. 10 seconds. Come on. This is where you hear that. Then you're hitting the deck for six push ups. Six push ups in three, two, six. Six push ups. Come on. Six push ups. Come on, let's go. Three, two. Come on. Six. Five, four, three, two, one. Come on, get up and hold that squat. Get low. Hold it. Oh, that time goes fast. You're jumping if you're with me for 10. In 3, 2. Let's go. 10. These legs are just shaking. Come on, Lindsay. Come on. 5, 4, 3, 2, 1. Here we go. 20s. Last time. Let's go, team. Buy in. 3, 2. Let's go. Come on. If you're a former athlete, I know you hate this, but secretly inside you love this, right? You love the fact that you are being challenged and pushed. We all like to be challenged and pushed. Come on. Find that competitive edge right here and lean in. Lean in for three, two, one. Four push ups. Four and hold. Four and hold in three and two. Let's go. Four, three, two, one. Come on up. You're jumping. 10. 10 seconds. Come on. Finish it. Finish. Five, four, three, two, one. Holy bananas. Way to go. Did not disappoint. Can you believe there was supposed to be a five minute ladder in every workout? Aren't you glad we only did 3 minutes? Day 10. So proud of you. We suggest you repeat the program. I know you got to eat 10 more frogs. Got to eat 10 more frogs. Grab some water. We're stretching down on our hands and knees. I'm so proud of each and every one of you guys. Thank you for choosing to sweat with us. It always means the world to us when you finish a program with us. We're so grateful for you. Shoulder rolls. Up, back and around. Catch your breath. Up, back and around. Cat, cow, cat, cow. Drop the belly. Lift the chin. Big breath in, big breath out. You did it. You did it. You did it. Round through the. For everyone who was thinking, man, day 10 feels easy. One, you should pick up heavier weight. Two, don't judge the workout. Tilt silver. Here we go. Round through that spine. Nice work. Find a nice flat back. Let's go. Up. Actually, I like the runner lunge. Let's do it. So you're going to just again, right here, option, take your hands behind your head. Now go over that front knee and think about driving your elbows as far forward as you can. Drive your elbows, your elbows. You're looking straight ahead. Driving your elbows. Nice. Now reverse it. Kick this heel up and just reach for that toe. Nice little hamstring stretch. Nice work, you guys. So proud of you for showing up and working hard. Let's do the same thing. Other side. Find that runner's lunge. Tuck that tailbone. Take a nice hip flexor stretch first. Option, hands come behind the head. Elbows point straight forward. Come over that knee. Directly over that knee. Pull your elbows as far forward as you can. Big breath in. Get those elbows a little bit further. Nice work, you guys. Reverse it. Kick that heel up. Go for that hammy stretch. Feels so good to be on the other side of that, right? Feel the joy in it, right? Like joy. So much joy in doing what you said you were going to do. Do you did all 10 days. Way to go. Way to go. We're so proud of you. Thank you for showing up and sweating with us. We would love it if you repeated this program with us. If you hit subscribe to our YouTube channel, it helps us bring you guys more free, awesome content like this. Have a great day. Thank you so much for crushing this build program with us. We hope you loved it. If so, hit subscribe to my YouTube channel and we want you to repeat the program to build more strength. So you're back to the start. Day one is right here for you. Otherwise, find this entire free two week strength challenge in this playlist right here. Have a great day.