Build 30 Day 2: 30-Minute Arm Workout (Chest and Triceps)

Hi, I'm Lindsey Baumgren of Nursery of Love, and this is your dumbbell arm workout. It is day two of our Build 30 program. If you want the full program hit subscribe to our YouTube channel. Welcome back to day two of our summer program, Build 30, designed to help you build strength at home. In 30 minutes a day, I'm joined by the amazing Rachel. Hi. And day two is all about the arms. I don't know about you, but my legs are ready for a break. So today two is all about the arms and we have a fun one new true build format for you. So today we are going to build. We are going to increase the time with each exercise instead of decrease. I know it's going to be super fun. Today is really about the chest and triceps. We're going to throw in a little bit of bicep, but we're going to focus on the chest and tricep. It looks like this. You got three build circuits, three moves per circuit. Your time is going to increase. So it goes 30 seconds on 15 off, 40 on, 20 off, 50 on, 30 off. So each time you go up in time, as you progress the moves, you go isometric exercise, isolating a muscle multi muscle group into an endurance exercise. For 50 seconds. You do each circuit times two sets. And then we got a fun little spicy burnout for you at the end. You ready to do this, Rachel? Let's go. Let's do it. Get warmed up. All you're gonna need today is dumbbells. We got anywhere from 15 to 20 pounds. I also have a box off to the side that I'll be using for some tricep dips. If you love tricep dips, you can use a couch and ottoman or you can follow Rachel for modifications. I'm gonna GR towel and we're going to use that for a warm up. You could grab a towel, a T shirt. We're just going to use it to help warm up our arms. So go ahead, take that towel. Feet are shoulder width distance apart. Make that towel nice and tight right here. Just bring it into a front shoulder raise and lower. Front shoulder raise and lower. Core is going to stay nice and tight throughout this entire workout. Up and down. Two more. One. Nice. This time you go all the way up overhead. Big inhale, big exhale. Pull down on the right arm, open up the left side of the body. Back to center. Pull down on the left arm, open up the right side the body. Nice. Back to center. This time take a hinge, give me a row and A reach. Squeeze the shoulders together. Reach, extend, squeeze and reach. There you go. Go. 4. Nice work. Go. 3. Awesome job. Last 2. One more. One more. One. Nice work. This time. Hold that row. Rotate through the upper mid back and push the towel away. Bring it back in. Shoulders parallel to the floor. Rotate to the left. Press out in nice. A little thoracic spine rotation so you're rotating through that mid and upper back. Rotate. Press away. Core stays tight. Nice work. One more each way. Rotate. Push. Nice center. Rotate. Push center. Nice work. Drop that towel. Flap your arms. Take it to the back of your space. You're going to a plank. Walk out. Walk out. Two. Shoulder tab. Walk back in. In three, two, two. Let's go. Hit the mat. Walk out. Find that high plank. Hold it here. Tap and tap. Option to drop your knees in. Plank. All right. Or option. You can always find an incline. That's what my bench is for. Rachel will be showing you how to use the incline in a couple moves today. So grab a couch, grab a countertop, grab a chair, whatever you have. Bottom stair of a staircase. Adding a slight incline is going to make these plank exercise just a little bit easier. One more, one more. Walk it out. Hold it here. Shoulder tap for 8, 7, 6, 5, 4, 3, 2, 1. I'm gonna take a nice little cobra stretch. Drop open the shoulders. Nice. Roll the shoulders back. Open the chest. Nice work. Nice work. Bring it in to cat Cow. You are on all fours. Drop the belly, lift the chin and reverse it. Tuck the chin spine up towards the side. The ceiling. Take it down again. Drop the belly. Lift the chin. Hair in your face. That's nice. And reverse it. Spine up towards the ceiling. Nice. Bring it back right here. Awesome job. You're going to step back and hold this plank. You're going to do one push up just to get yourself warm, because we're going to do plenty today. Take it down and up. Nice work. Drop down to all fours again. Reach up with the right arm. Thread the needle right your right shoulder to matt. Nice work. Back up. Same thing. Other side. Big reach up. Thread the needle. Other side. Nice work. Awesome job. From here, hips are gonna stay high. Hands are gonna walk away from you. Puppy dog stretch. Think about dropping your head between your armpits, reaching your fingertips away from your body, preparing your body for any overhead presses you're gonna do today. Nice. From here, palms go up towards the ceiling. Palms can reach to the middle of the back. I'm going to show you just how you can do this on a bench or chair to get A little bit more. A little bit more stretch. When I let my neck and shoulders drop through on a bench or a chair. Stretching through those triceps, opening up the back, opening up the spine. Nice. All right, bring yourself up to a standing position. Give me a couple arm flaps, couple pivot twists. Pivot twists. You ready to do this thing, Rach? Let's go. Go. We're getting in to upper body day. We're gonna get into upper body day. And you know how we're gonna get into upper body day? You got 30 reps. It's build 30. You got 30 reps of an exercise and today it is the push up. If you did Metcon 100 with us, you did 100 push ups. You can do 30. That's a challenge. It's a different challenge. Instead of set to 10, you just gotta knock out 30 reps. I don't even know if I can do 30 consecutive push ups, but I'm gonna try. We're gonna find out. Rachel and I are gonna do a little swap. See, I know we're getting crazy in here. Rachel's got inclined push ups. I'm giving you a standard push up from the floor. We're going to kick off this workout with 30 reps. Take it at your pace. Count your reps. You can drop to your knees. You can add an incline. Your goal is 30 push ups. Can you do it? Yes. You can. Are you ready, Rach? Let's go. We got 30 push ups. My team's going to count for us in the background. In three, two. Let's go. Go. One, two. Nice. Three. Nice. Four. Your pace. Five. Come on. You don't have to stick with that. Seven, eight, nine. Time down. 20 to go. 11, 12, 13, 14, 15, 16. It's getting hard. 17, 18, 19, 20, 10 left. Woo. Come on, team. Go. 10, 9, 8, 7, 6. Get slower. Come on. Five. Lindsay. Five, four, three. Two more. Yeah, Rach. Two and one for the big 30 push ups to kick off. Arm day, chest and triceps. You did it. We ate the frog. Way to go. We did the hard thing. You were of kind accomplished. We got amazing already. Out of the way. 30 push ups. I feel good, I feel accomplished and I feel ready to go into this workout. That's crazy stuff. Starting with 30 push ups, you're gonna start on your back side. We're hitting chest right away. Chest right away. Grab some heavy weights. Chest is the largest muscle group we're gonna hit today because we're not hitting the back. All right. On your back side. You're gonna give me 30 seconds of a chest fly. I'm using 20s for a chest fly. Never have I ever in a video before. Let's see how it goes. 30 seconds of a heavy chest fly. Slight bend in those elbows, open and close. It's only 30 seconds. You're gonna go from that into a chest press for 40 seconds. And then we're gonna stack onto an endurance move. Are you ready, Rach? Let's go. Let's build some muscle. We go in 3, 2, 1. Chest lie opening. Slow and controlled. Exhale, squeeze it back together. Inhale down. Exhale, squeeze back together, going just the point where the back of your arm graze that floor. Then squeeze it together. Nice and squeeze it together. Soft bend in those elbows like you're making an arc with your arms. It's 30 seconds. So your first move is really isolating. We are isolating the chest here. Your second move is going to be a little bit more of a multi muscle group move. We go there in 5, 4, 3, 2, 1. The goal is to stay heavy. Chest press, palms face away. You go single, single, palms, go in. Double, narrow press. Single, single, chest press. Double narrow press. This is 40 seconds on 20 seconds off in three, two. Let's go. Go. Single, single. Rotate the palms in double on the narrow press. So we're hitting chest, but we're adding a little shoulder and tricep. It's a multi muscle group movement. Single, single and double. This is truly designed right here to build strength. We're going isolating a muscle group. Then we're going multi muscle group, but still staying mainly on the chest. And then we're gonna go into an endurance chest exercise. Single, single, double. Come on, single, single, double. Five, four, three, two, one. Whoop. Set them down. Rest. Now you're gonna go into 50 seconds of just a rotational chest press. Down and rotating and squeezing at the top. Squeezing your chest together. Palms go away, and then they press up and squeeze. 50 seconds. You're gonna do 50 seconds of chest press. Say yes, I can. In three, two, let's go. So come, take it down. Exhale, palms come in together. 50 seconds. Inhale down, exhale, push. Inhale down, exhale, push. Aren't you glad we did those push ups first? I don't think I could do my own push ups after this. I'm feeling every muscle in my upper body thanks to those push ups. Like, it really just primes you for every exercise now, right? Like, you are activated. You are so right. Rage. Inhale down, exhale, push. Come on, 50 seconds. It's a long time. Holy stinking bananas. Might have to drop down to my 15s for this second set of chest slides. Come on, come on. Inhale down. Exhale, push. Come on. These weights are starting to feel mighty heavy. That means you're doing it right. You got 10 seconds. You got 10 seconds. Finish it. Five, four, three to rest. I'm gonna grab my 15 for the chest flies of round two and try and go back up for the chest press. Chest flies. 30 seconds. You did it once, now you do it again. Good news is that you get a good 30 second rest here because you gotta take a break so your muscles got something to work off of, right? All right. Your work time increases and your rest time increases. 10 seconds. Back to chest flies for 30 seconds. You're there. Pick up your weights. Palms are facing in. Soft bend in those elbows. We go in three, two. Let's go. 30 seconds of chest fly. Inhale, down, exhale, pull together. Nice. You got it. It's one rep at a time. Inhale down, exhale, pull. Nice work. Inhale down, exhale, pull. Come on. 30 seconds goes fast. We're going to start on our back side hitting chest circuit two. We're going to go up to standing and hit the trip triceps. 10 more seconds here. 10 more seconds on this chest fly. Come on. Yes, you can. Nice work, team. Final four. Three, two, and rest. Nice work. You got the single, single, double, single, single, double. For 40 seconds, I'm going to try and go back up to my 20 and see if I can stay there. Single, single, double. All right, one chest press, one chest press double narrow press in three, two. Let's go. Drop right, drop left. Rotate the palms in narrow press. Multi muscle group. Chest, shoulders, triceps, all your upper body push muscles are working for you on this multi muscle group movement. Isolate the chest, then add in a couple more muscle groups and then go back to an endurance chest exercise to really burn it out. I don't know about you, Rachel, but I feel the burnout. The burn is building. I really get it. The burn is building. Holy bananas. Stay with it. Come on. 10 seconds. 10 seconds. Yes, you can. Don't quit. Not yet. Not now. 5, 4, 3, 2 and 1. 50 seconds. 50 seconds, rotational press. 50 seconds, rotational press palms. Rotate in. Come on. It's the final move of chest and then you're up to standing four. Yeah. Triceps, are you ready, Rach? I'm gonna stick with these twenties. As long as I do it, I'm gonna stick with these 20s, as long as I can. We go in three. We go in two. Let's go. Push up. Rotate in. Inhale down. Exhale, push. You always want to be pushing or exhaling on the hardest part of the movement. That's the push up here. Inhale down. Exhale, push. Come on. Strong chest targeted specifically because it's often an under worked and underutilized muscle group in females. You push that grocery cart, you push that door open while you're holding a baby on your hip. Come on. 50 seconds. Holy bananas. Holy bananas. I'm dropping side 15. Dying up in here. Fatigue finding it. Come on, come on, come on, come on. Do you have to drop weights for that last 50 second push? You do it. You just keep moving. It's 10, 9, 8. You got this. 7. Stay with it. 6. 5. 4, 3, 2. And you're out. Woo. Way to go, Glad. Chest is done. I don't know about you, Rach, but I feel. I feel that one. I feel the chest pump. The chest pump is real. Grab some water. Grab some water. We are moving on to circuit two. Same format. We're going to isolate the tricep with a single arm kickback. And then we're going to go to a multi muscle group move, which is your tricep dip for 40 seconds. Gonna hit triceps and shoulders. Sneaky shoulders are being built in today. Sneaky shoulders. I like that. And then we got a nice 50 second burnout. All right, I'm gonna go 15, 115 pound. Isolating tricep. Just gonna do one arm at a time. And you only do each arm once. Let's start on the right arm. Tricep kickback, 30 seconds. I'm gonna show you from the side just so you can see. I'm gonna pull it up here and kick back. It's a single arm kickback for 30 seconds. Just the right arm only. You ready, Rach? Let's go. Triceps. We go in 3, 2, 1. Favorite upper body muscle group to work. Rach. Back for me. It is back for me too. It's back for me too. Tricep might be one of my least favorite, but we're gonna do it today. Tricep, tri headed can be bigger than the bicep. I have all these phrases in my head and yet it's still hard. The three headed muscle group. It's big, it's strong. Come on. 10 seconds. Tiny bend, big extend. You're not swinging that weight. You are controlling it. This is an isolated muscle exercise targeting just the tricep. For three, two, and rest. Nice work. Tricep dips. If you're with me, I'm finding my box. Here's Rachel. You got skull crushers as an option if you don't love tricep dips. But tricep dips are so good for you. Going to hit that front head of the shoulder too. We go in 3, 2. Let's go. 40 seconds. Down and up. Bend, extend. The farther I walk my feet away from this box, the harder it's going to be. But I know it's a 42nd game. You're in it for the long haul. What can you do for 40 seconds? Bend, extend. Come on, Skull crushers. Come on. Tricep dips. Yes you can. Shooting those elbows straight back behind me. Rachel's bending just at the elbow. Come on, make it challenging, make it tough. Yes, you can. What would it look like if you said 10 more seconds of this? 10 more seconds. Yes. Come on, team, let's go. Last five, four, three, two and one. Holy bananas. The triceps shaking. Oh, yeah. Okay, your endurance move. I'm Gonna put a 15 close to me and I'm gonna start with a 21 shoulder press, one tricep overhead for 50 seconds. Holding each head of the dumbbell. Push, bend, extend, down. 50 seconds starts in three, two. Let's go, Rach. Push, bend, extend. What do you think of this new build format we would love to hear in the comments below. It's 30 seconds isolating the muscle group and then it's 40 seconds in a multi muscle group movement. Then it's 50 seconds in endurance. Holy stinkin bananas. It's the times two. It's getting harder, baby. Triceps. 15 pounds it is. Come on, keep moving. It's your endurance move. If you have to drop weights, you drop weights. 50 seconds is a long time, but that 30 second rest, it's on the other side. It's on the other side in ten seconds. Come on. This is a true muscle building program. Holy bananas. Five, four, three, two, one. Whoa. Way to go. I gotta do it again. Gotta do it again. Arm day gets me every time. Rest for 30. Breathe it out. Back to single arm tricep kickback this time. Left arm only. Left arm only. Here we go. Come on, get ready. Grab that weight. You got 10 seconds. I'm taking all 10. I'm taking all 10. I'm going to show you from the side again. Single arm tricep kickback. Tiny bend, big extend. Don't swing that weight. Control it, control it. We go with three Two. Let's go. Big extend, tiny bend. Come on. We are focusing on the tricep and the chest today. We're going to make those two muscle groups so stinking strong, one rep at a time. So stinking strong. You know, someone text me the other day and they said, I read Proverbs 31 this morning and then I did your arm workout. Verse 17 said, she dresses herself in strength and she makes her arms strong. That is what you are doing right now. You are making your arm strong so you can be that Proverbs 31 woman you can serve your family and your house for. 3, 2, 1. Come on. You're building strong arms right here so you can do so much more, so much more than just lift heavy weights, right? Tricep dips with me. Skull crushers with Rachel. Tricep dips with me. Skull crushers. 40 seconds. 40 seconds. In three, in two. Let's go. What is it that you're carrying? Is it the baby? Is it the groceries? Is it the burden? The emotional? You're getting mentally and physically stronger right here. This is build 30, designed to build strength, confidence, mental resilience, toughness. Come on. Yes, you can. One rep at a time. Build it, build it. Build yourself up right here. You are getting stronger with each rep. It's hard. I know you are strong. Come on, team, let's do this. What would it look like If I said 10 more seconds and you are done with tricep dips today? Come on, finish it. 5, 4, 3, 4, 2, and. Holy bananas. One tricep. Way to go. Get me. Every time they get me and they get my voice. You feel it? All right, I'm gonna go for 15 for this endurance move. 50 seconds. 50 seconds. One shoulder press, one overhead tricep, and then we're gonna throw in some biceps into the mix. Here we go. Grab that weight. One head in each hand, pushing in three, two. Let's go. Push overhead. Bend, extend. Take it down, up. Bend, extend. Take it down. Push, Bend, extend. You got this. One rep at a time. Punch to the gut, right, Rach? I always say every time we go overhead, I think about that and I have to correct myself. My ribs tend to stick out, you know, and so it's a good reminder you want to avoid that rib flare. Anytime you push that weight overhead. Keep those ribs tucked down towards that hip punch. The gut always helps. It's like I'm coming over. Right there it is. Hollow out that core. Come on. Stay strong. Stay strong. Right here. You got this, team. One rep at a time, one rep at a time for 10 more seconds. 10, 9, 8. You got this. 7. Stay with it. 6. 5. 4, 3, 2, 1. Just gonna stay there. This build format is brutal, brutal, brutal. But you know why I love it? It is designed to build muscle. And that's what we are trying to do, right? Strength training, so important, so singing important for all of us. Circuit three, you ready? We're gonna throw some biceps in the mix. We're gonna go standard curl, wide curl, and then we're gonna add on with a hammer curl, press out. We're gonna hit biceps and triceps. And then we're gonna go chest fly and curl. Chest and biceps. We're gonna put it all together. It's gonna be really fun. You ready? Rach, grab your weights. Let's do it. 30 seconds, palms face out. Standard curl into a wide curl. Standard curl into a wide curl. Soft bend in the knees. Roll the shoulders back. Standard curl, wide curl in three, two. Let's go. Standard curl. Take it wide, take it wide, wide curl. Nice work. Standard curl, Take it wide. Wide curl. Core stays tight, core stays tight. One rep at a time. 30 seconds. We isolate the biceps, right? Then we're gonna add on bicep and tricep. Come on, come on. Yes you can. 10 seconds here, 10 seconds here. Curl it up. Nice work, team. Finish it. 5, 4, 3, 2 and rest. Rest for 15. Palms are gonna face in. You're gonna give me a hammer curl. One arm is gonna press out. Hammer curl, punch right, down. Hammer curl, punch left. I gotta shake it out. Take your little break. Here we go. 40 seconds. One hammer curl, one, press out. One hammer curl, one press out. Palms stay facing in. In three, two. Let's go. Curl up, hold, punch right. Nice. It's a little punch away from your body. Engaging your core. Shoulders, triceps, chest, all working. Come on. Remember when I said I didn't want any £10 on set? I think I might need them. Come on, Lindsey. Yes, you can push one rep at a time. 20 seconds left. Push. Come on, come on. This is where I go. I don't care how sweaty I am. It's not a hair wash day today. I don't think I could do it. No. 10 seconds. Stay with me, Rach. 5, 4, 3, 2. And recover. Woo hoo. Bananas. Palms are gonna face out. You are gonna go right, left, two bicep curls. Two standing chest flies, right pinky, left shoulder, left pinky, right shoulder into two curls. Big endurance move. Big endurance move. Chest and biceps. Two standing shoulder, chest flies two standing bicep curls. 50 seconds. Right arm hits left shoulder in three, two. Let's go. Chest fly, chest fly. Two curls, curl, curl. Nice. Chest fly, chest fly, curl, curl. Come on. Chest fly, chest fly. It's a big, complex move. Come on. Nice. Is Rachel alternating. I love that option. Alternating bicep curls. That's such a good option. I need it. Such a good. I know I might be there with you. I was like, what's she doing? I need to do that. It's getting hard. Come on. Hang in there. 50 seconds is a long work time. You get 30 seconds to rest on the other side. Curl. 10 seconds, finish it. Chest fly, chest fly. Come on. 5, 4, 3, 2. Fatigue failure. We got this. One more time, more time, one more time. You guys are crushing this. You feel this palm? My arms are huge. That 30 second break, I love it. All right, you guys, you got one more time through circuit three, and then it's just our burnout and we are out of here. Arm day in the books. Moving and cruising. Arm day in the books. You guys are so strong. I am feeling so strong. I don't know about you, Rach. All right, standard curl, wide curl. Standard curl, wide curl. Let's do this thing, Rach. Let's go. Let's do it. Let's just knock it out. 30 seconds. Seconds. Standard curl, wide curl. Palms face out. 30 seconds in three, two. Let's go. Standard curl, wide curl. Come on. It's 30 seconds. Last time on the biceps. Last time on the biceps. Let's do this thing. Our first ever chest and tricep focus with a little bicep workout, too. And this format is fun. This build format is something spicy to be desired. 10 more seconds here. 10 more seconds here. Yes, you can finish. 5, 4, 3, 2, 1. That is just fire. Today we are hitting it on all levels. Hammer, curl, press out. This one is the hardest for me. Hammer, curl, press out. Hammer curl, press out. Let's do it. Come on. 3, 2. 40 seconds. Hammer, curl, punch. It's a little press out. Hammer, curl, punch. I might have to alternate. It's gonna go right. Nice. Now I'm gonna go left. I like it. Do your best. Forget the rest. Come on, team. If you got to take a modification, you take it. If you got to drop the weights, you drop and you just keep moving. Right? It's about challenging yourself, finding what it feels like to take those muscles to true failure. But I'll tell you what, nine times out of ten, you're stronger than you think. And you are More capable than you think. Right here. Come on. Yes, you can. We can do this together. We can finish this circuit. Circuit. Even when you feel like you can't. Five, four, three, two and one. It feels hard. Come on. It is hard. Two chest flies, two bicep curls. Let's go. And we get to drop those weights and finish with a three minute burnout. I'm in. I feel like I'm looking forward to the burnout right now. I'm looking forward to the burnout. Grab your weights. Two chest flies. Palms face out, right arm in. Three, two. Let's go. Last 52nd move. Last 52nd move. Come on. Two curls. Yes. Two chest flies, two curls. Let's go up. Come on. Right here we are building muscle one rep at a time. You got a three minute burnout and you are out of here. Yes, you can. Yes, you can. Let's go. Come on. Come on, curl. It is tough. You are strong up. Just keep doing it. Come on. 20 seconds left. Yes, you can. Find it, find it, find it, find it and dig deep. Come on. You are stronger than you think. Dig deep. Right here. Come alternate those bicep curls. Ten seconds. Let's go. Dig deep. I'm digging so deep. Five, four, three, two, one. Another curl to save my life. Fatigue. True fatigue. Right? Holy bananas. Weights, come out of the way. Grab a sip of water. I'm ready for the three minute burnout. Rach, you ready? Let's finish it. Let's finish it. It's the ladder. It is 40 seconds of a tough move. It's a push up burpee today. It is a push up burpee. It is a burpee with a push up at the bottom. Rachel, roll reversal. Whoa. Rachel's doing it from the box and incline. I'm doing it from the ground. You have 40 seconds of push up burpees into a 40 second plank. Hold. 30, 30, 20, 20 you0 can do anything for three minutes. Yes. Let's go. Come on, Rach, let's do it. Buy in, you guys. 40 seconds push up Burpee. 40 seconds push up Burpee. Crank up the intensity for three minutes and you're out. We go in three, two. Let's go. Jumper. Step back. Give me the push up at the top. Come on. It's 40 seconds. No sloppy burpees here today. One rep at a time. Come on. Yes, you can. Yes, you can. We're in it together, guys. We're in it together. Come on. This is your final burnout. You can do anything for 40 seconds. Yes. You can break it down one rep at a time. Yes, you're there. 10 seconds. 10 seconds and you're holding. Plank. Come on. 5, 4, 3, 2. Find your plank. Forearm plank. Hold. 40 seconds. Dig deep. Breathe. Just breathe. Just breathing. 40 seconds. Shoulders stacked over elbows. Pull up on your kneecaps. Push back on your heels. Pull your shoulder blades apart. Come on. 20 down, 20 to go. Let that heart rate come down. You got 30 seconds a push up. Burpees next. Finish it. Come on. 10 seconds. 10 seconds. Push up. Burpee in five, four, three, two. Let's go. Drop. Here we go. 30 seconds to the top. Come on. Yes. Right here. Come on. You gotta dig deep. Show yourself what you're made of. Right here. Confidence is built by doing what you said you were gonna do. You said you were gonna do this workout today. Come on. Finish it. Finish strong. Let's go. 10 seconds and you're holding that plank. You're holding that plank. In 5, 4, 3, 2. Hold it. Find the plank. Find the plank and hold. 30 seconds. Just keep breathing. Come on. Only 20, 20 left. Only 20, 20 left. It's three minutes of fire. I need your best effort. Hang in there. 10 seconds. 10 seconds. You're dropping to push up burpees for 20 seconds. In three, two. Let's go, team. 20 seconds. Come on. Yes, you can. Yes, you can. Don't quit. Not now. Come on. You are that strong woman building strong arms. Finish it. Let's go. 5, 4, 3, 2. Plank for 20 and you're out of here. Plank for 20. Finish it. This is it. You are so awesome, you guys. 10 seconds. Finish it. 5, 4, 3, 2, 1. Whoo. Day two. You did it. Way to go. Doesn't get easier, but you get stronger. Holy bananas. Way to go, Linds. Way to go, Rach. I'm going right down to the floor. Rachel's gonna thread the needle. I'm going Scorpion. Lay there for a while. Sweet mercy. Was that hard for me today? Arms are out to a T. Pull right foot towards left hand, right shoulder. Her left shoulder stays connected to the mat. Open up that chest. Holy bananas. Oh, so much chest today. So much triceps. So much hard work. And you did it. You did it. Switch out. Other side. Thread the needle or pull left toes to right hand. Right shoulder stays connected. The mat opening up the right chest. I'm so proud of you guys. This program is no joke. You guys are crazy. People kept saying they want something more and harder. I can't do any harder. This is as good as it gets. Guys, this is true muscle building, though, and I love it. All right, cobra right here. Shoulders roll down and back. Open up the front side of the body. Open up that chest. Shoulders. That's so good. I'm so glad to be on the other side. I don't know how you feel today. Little cat cow action. Drop the belly. Lift the chin. Reverse it. Tuck the spine up towards the ceiling. Tuck the toes under. Take a nice down dog stretch. Pedal out your heels. Press your chest towards your thighs. Way to go, team. Walk your hands back to meet your feet. Bend at the knees. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls up, back, and down. Two big shoulder rolls up, back and down. Rage. Nice work. So proud. Take it back. One final stretch because I love it. Find a corner. Find a door frame. Okay, Arm that's on is the leg that steps through. Open up the chest, the shoulder. Just open it up right there. That feels so good, doesn't it? Oh, feels so good. Feels so good. I'm so happy to be on the other side of that workout. It feels good to accomplish something right. You did it. I truly feel accomplished after that. My arms feel definitely pumped up. So stinking strong. And just think, you. You crushed 30 push ups at the beginning. And whether you did or didn't, the beautiful part about this program is designed for you to come back to so you can get stronger, right? That's why we call it build. You got to put in the reps, right, to see the results that we see. That's what we said in Metcon 100. That applies to everything we do. Nice work. Right back to the tricep stretch. I'm gonna go to my bench. Rachel, you can do a standing overhead tricep stretch. I'm gonna come to my bench, let my head fall through, let my hands hit my back. Big inhale here. Big exhale. Drop it down one more time. Big inhale. Big exhale. You are out of here. Day two is in the books. We're pumped to see you back on the mat for day three. Have a good day. You absolutely crushed arm day. If you loved it, hit subscribe to our YouTube channel. I've queued up day three of this program right here. Or you can find the full build 30 program in this playlist right here. Have a great day.