Build 30 Day 3: 30-Minute Cardio Abs and Mobility

Hi, I'm Lindsay Baumgren of Nourish Movelove, and this is your dumbbell core workout. We're gonna throw in some cardio and mobility. It's day three of our build program. Get the full program when you hit. Subscribe to our YouTube channel. All right, you guys, welcome back to day three. I was gonna do this. I can't. I got a little bit of in between workouts. I injured my pinky. But we are back. It's all good. We are gonna have some awesome standing modifications from our lovely Rachel. Hi, guys. So if you've got wrist pain, pinky injuries, all that stuff, you can follow along with Rach or you can. This is a dumbbell core workout, but we are going to build in cardio and mobility. We love midweek cardio, core, and mobility. Good way to shake it out, because I don't know about you, but my chest is sore from yesterday. All you are going to need for today's workout is dumbbells. We have anywhere from 10 to 20 pounds. You will want to have a lighter set on hand, or you can always drop the weights. We, of course, are going to do some challenging core moves that will involve crunches and not crunches and standing exercises. In fact, this entire workout is made up almost of new moves never before seen on nml. I love it. So fun. So, you know, it's gonna be a fun one. Cardio, core, and mobility. You guys, it looks like this. You got three circuits. Each circuit has three moves. We go core, cardio, core, then we flip it and we go cardio, core, cardio. You're gonna do each circuit twice. You're gonna do the moves for 30 seconds of work, followed by 15 seconds of rest. And then we're gonna build in one minute of mobility work, which we love between circuits. Core, cardio, and mobility. Are you ready to knock it out? Let's do it. Let's go. Let's knock it out first. Let's start by just standing here. We are going to stretch it out. Feet go underneath your hips and flap your wings. If your chest is sore from yesterday, you picked up the heavy weights, my friend, and you crushed it. Arm day just got me. It got me. All right, you guys, we are gonna go big. Inhale. Reach up nice and tall. Exhale, pull. Hands down. You're gonna keep here at this 90 degrees. You're gonna rotate to the right. Fully extend your arms. Bring it back. Rotate center. Same thing. Other way. Rotate left. Reach, reaching your fingers as far away from your body as you can. Come Back. Do it again. Big reach up. Pull down. Activate the lats. Rotate through the spine. Reach the fingertips away. Back to center. Here we go. Rotate. Reach those fingertips as far away from ready as you can. Bring it back to center. Take the hands behind the back and give me a chest expansion. And just stretch out all those push ups from yesterday, all those chest presses from yesterday's arm day that was mostly focused on chest and triceps. A little bit of bicep in there. Flap it out. And we are going to take your hands behind your head. You're going to give me a good morning and then you're going to reach and extend just like we did. Fingertips get as far away from the body as they can. Bring it back to center. Stand up. Same thing. Other way. Good morning. Now reach to the left. Opening up. Gaze follows the fingertips. Nice. Bring it back. Stand up. One more each way. Hinge. Rotate. And open thoracic spine. We're rotating through that mid back. Bring it back to center. Because we are going to be engaging that core with rotation and anti rotation moves today. Nice. Bring it back to center. Stand all the way up. From here, take it to the back of your space. We're going to do some walkout planks. Drop into a squat. Hands hit the mat. Walk out. Find that high plank. Hold here. In a nice plank position, you can always drop to the knees. Walk it back in. Stand up nice and tall. Warming up the core and the shoulders. Walk it out to plank. Nice work. Walk it back in. Last one. And then you're going to hold that plank. We're going to hold that plank. Walk out. Find that plank. Hold it here. Nice. Shoulders are stacked over wrist. Heels press back. Kneecaps. Pull up. Hold. Hold for 3, 2 and 1. Push up and back down. Dog pedal out your heels. Pressing your chest towards your thighs. Nice. Now take your right hand and reach for your left calf shin or ankle. Push forward. High plank. Dumbbell. Tap or down dog. Tap back. Reaching for the opposite. Opposite calf. Shift forward. Right hand reaches for the left. Shift forward. Left hand reaches for the right. Nice. Again. Reaching across that midline is going to be a common theme today, you guys. Reaching across that midline will be a common theme of today's workout. One more each way. Here we go. Tap back, high plank. Last one. Tap back high plank. From here, walk down to your forearms again. Your option is to drop to your knees. Holding here, I want you to body style, which means your nose is going to go towards your fingertips or over it back. Okay? So think nose to Fingers. Nose to thumbs. Nose to fingers, nose to thumbs. You can do the same thing from your knee. You're shifting that weight forward and back to engage that core. One more. Drop to your knees. Cat. Cow. Here we go. Tabletop. Drop the chin or, sorry, drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Tuck the chin to the chest. Nice. Do it again. Drop the belly, lift the chin, and reverse it. Up and back. Nice work. From here, Bird Dog classic core warm up. Right leg shoots back, left hand reaches. Trying to create as much distance you're holding here from your fingertip to your heel. Set it down, switch sides. Reach and hold. Hold. Nice. That heel should be right in line with your hip, your glute. Awesome work and reach. Hold. Fingertip to heel. How much length can you create? You feel that spine turn on nice. Hips stay square to the mat. Hold and reach. This is it. Hold it here for 4, 3, 2, and 1. Find that plank again. This time, you're gonna walk your toes up towards your feet. Turn on those low abs, bend the knees, roll up one vertebrae at a time. When you get to the top, high knees, high knees. You can march it or you can run those knees up. Get those knees up in line with Those hips for 8, 7, 6. You got it. 5, 4, 3, 2. Let's move laterally. Chop, chop, drive. Chop, chop, drive. Chop, chop, drive. You know, it's an NML workout when we move in all planes, right? We're gonna go front, back, side to side, 45 degree angles, pivots and twists today. Again, taking that weight across that midline. Nice. 4, 3, 2, 1. Nice. Make sure you have enough space to go into a front lunge. You're gonna hit at a 45 degree angle, push back, hit at a 45. Push back 45, push back 45. Nice. Nice. Just forcing that body to move in a slightly different angle pattern of a front lunge. Nice work. Four, three. You got it. Two and one. I'm just going to show you one of the cardio moves so we can all master it. Today, you're going to take a giant step. Right, you're going to push left. Hop, hop, reach across. If you don't want to hop, you can shuffle with Rachel. Hop, hop, hit. Okay, this is going to reach outside this toe. Hop, hop, hit. Hop, hop, hit. Hop, hop, hit. Hop, hop, hit. Nice. One more each way, just so you get a feel for it. Are you warm, Rach? I'm warm. She is warm. Rachel's your low impact leader today. You can follow her if you want to stay standing instead of planking. Or you can always take it to an incline, placing your hands on a chair or bench. Tons of options today. So many new moves. It's gonna be so fun for everyone. It is. And in build 30 format, which is designed to help you build strength at home in 30 minutes a day, we have been kicking off each workout with 30 reps of an exercise. Today is no different. You are doing 30 reps of a single sided skater. I'm gonna add weight and load it. Rachel's gonna go without weight. Taking the weight in my left hand. I'm going to hit right here. Right, nice. So my left leg is stable. Hold me. Okay, you're going to do 15 hitting right. Then you're going to switch sides and hit left for 15 for 30 reps total. That's how we start today's workout. A combination of core and cardio. Let's go. Love to love this move. Let's go. Single sided skater. 15 to your right in three, two. Let's go. Hit up. That's one. Hit up. That's two. Nice. Driving that weight down towards your toe again. You see the theme here? Taking the weight across my midline, right forces that core to turn on. We are kicking off today with core and cardio. The name of the name, the name of the game today. Five more. Five more. Five. Nice. Four. Switching sides in three. Yes. Two and one. Switch your hand right here. Hit left in three, two. Let's go. Left, up, left. Hup. Decelerate. Accelerate. Catch the weight. Found. Catch the weight. Nice. Right there. You got it. All the way down, all the way up. Come on. Raising that heart rate. Turning on that core. What would it look like if I said five more right here? Five. Come on. Four. Finish. Three. Yes. Two and one. Nice work, Rach. Nice work. Right into it. Three reps. Right into it. Circuit one. Circuit one. Core, cardio, core. Grab a weight. This is weighted core. Heart rate out of the gate right away. I'm gonna try and go heavy. I'm gonna up my weights to my 20 here. There you go. Okay, I'm going dumbbell Halo. Shoulder mobility building in right away too. Into a diagonal chop. New move. Take the weight. Halo right, chop left. Halo left, chop right. Rachel's giving you a front raise instead of a halo. If that doesn't feel good for your shoulders. All right, we're gonna take the weight over to your right hip. Halo left. Chop right. 30 seconds per. Move in three, two. Let's go. Halo now. Chop right. Nice. Now halo Right, chop left. You're alternating each time. Halo left, chop right means you're taking that weight up across that midline. Nice. But this is anti rotation, not letting my hips and my core rotate as I take that weight up and across my body. Nice. You grab the dishes out of the dishwasher. Put them away up high. I don't know why we always put the plates on the highest level. 4, 3, 2, and 1. Nice. I'm going to drop to that 15. Remember that move we did? Hop, hop, reach across, giant step right, dumbbell in your right hand. You're gonna hop left, hit left, then transition the dumbbell midway if you can, in three, two. Let's go. Hop, hop, hit. Hop, hop, hit, hop, hop, hit. I want that weight to get outside that left toe. Now outside the right toe. Come on. Hop, hop, hit. Reach across, reach. Hop, hop, reach. That little hop. So good for bone density, right? Come on, little hop right there. Reach, hop, hop, reach, hop, hop. Come on. This is your cardio push. 5, 4, 3, 2. You're out. Nice work, Rach. Way to go. Back to core. Back to core. I'm going to the ground. Okay, Rachel's gonna give you your standing option. I've got a forearm plank. I'm gonna pull the dumbbell through and then do that body saw, nose over fingers. Rachel has your modification. Three, two, let's go. Pull the way through. Body saw. Nose to fingers and back. Pull the weight through. Nose to fingers and back. Pull it through. Nose to fingers and back. That forward and back rock. Right here. Up. This is where we're getting that forward back movement, right? We got that lateral movement and the hop hop. Nice. 10 seconds, guys. You're back up to standing. Repeat these three moves. And 5, 4, 3, 2, you're out. Back up to standing. Nice work, team. Here we go. Back up we go. Halo, diagonal chop. Repeat this circuit. Those are your three moves in the first circuit. Here we go. Five seconds. You're gonna halo right, chop left in three, two. Let's go. Halo right, chop left now. Halo left, halo left, chop right. Challenge yourself to go heavy. Here it is. Only 30 seconds. Come on. Halo left, chop right. Nice work, you guys. 30 seconds. Yes, you can. These are big core moves. Anti rotation, keeping that core, those hips as stable as you can as you take the weight around the head across the body. Come on. Five, four, three, two. You're out. We're also getting a little bit into those shoulders today. Giant step left, dumbbell, left hand. Hop, hop, hit right. You're hitting outside your right toe. Double hop or shuffle with Rachel. Pick your poison in three, two. Let's go. Hop, hop, hit, hop, hop, hit, hop, hop. Reach that weight across the body. Now, if you want to slow this move down, go for it. You guys, this is your cardio move, meant to raise your heart rate, but core training is the focus today. Go slower and more methodically if you need to, especially because we're moving with weights today. Come on, you got this. 10 seconds. Yes, you can. Hitting the mat for plank with me. Stay standing with Rachel. In three, two, you're out. Here we go, dumbbell. Pull through body style with me. All right, good news is you got one minute. One minute of mobility on the other side. In three, two, let's go. Pull it through. Body step. Push forward and back. Pull through body style, forward and back. Okay, the wider stance you take with your feet here, the easier it's gonna be. You want to make it harder. Pull those feet together. Whoo. Taking out a little bit of the stability. Putting more work into the core, especially on that transfer. That's hard. I gotta widen my stance just a hair. Nice work, you guys. Stay with it. Come on. It's three, two, and you're out. Nice work. Way to go. Grab some water if you need it. You are up. One minute of mobility. We're doing standing mobility first. One minute of mobility. Here we go. You go up to a standing position. Hands come behind the head, right? I rotate forward, and just like we did, rotate, open and open the other way. Just like we did in the war. Up, come up to standing, drop into squat. Rotate internal. Rotate internal. That internal rotation does not feel good for you. Follow Rachel and just do a squat. Pry we go in three, two. Let's go forward. Fold open to the right, open to the left. Right? Come up to standing. Drop the hips. Now we go internal rotation, internal rotation. Stand up, forward, fold. Rotate through the spine and upper body. Rotate. Full body mobility right here. Now drop into a squat. Internal rotation, internal rotation, come up, and you're like, why in the world am I rotating my knees internally? When I do a lunge, you say, don't let your knees collapse. When I do a squat, you say, don't let your knees collapse. Right. Have you ever taken off to sprint somewhere? What did my knee just do? Oh, it rotated internally, right? You ever go to catch your falling kid? Right. Okay. In so many of our daily activities, we have that internal rotation, especially typically in a fast twitch motion. If you don't do it slow, you can't do it fast, right? 10 more seconds. Here, Hinge. Rotate. Open. Rotate, open. Nice. Stand up. Last one. Internal hip rotations and you're done. Nice work, you guys. Awesome job, Rach. I love that. And if you're a break dancer, you know, if you are, if you want to drop it like a mom, this is for you. Drop a mom. Drop it like a mom. Alright, cardio circuit number two. This time we go cardio, core, Cardio. Two cardio moves, one core move in between. All right, I'm gonna take one weight. I'm gonna hold it at my chest. Remember those 45 degree lunges we did in the warm up? Start with your right knee. High. 1, 2, 3, hit. 45. Up. 1, 2, 3. Hit 45. That's your first cardio move. And then we go into a really fun new core move. Rach. All right, Grab one weight. You can always do this without a weight. Three high knees. Hit. Let's start with that right knee lifted and you're gonna hit left first. In three, two, let's go. One, two, three, hit. Left up. One, two, three, Hit. Right up. One, two, three,. You're going at a 45 degree angle again. Slightly mixing things up here. Moving in our transverse plane. Right, a little bit more. Pivot, twist, rotational. Right up. Your knees are nice and warm from that internal hip rotation. So you're ready for it. Nice work, guys. Up. Come on, finish it. Five, four, three, two. You're out. Grab that other weight. I'm going to try and go 15s if I can. It is a squat thrust. Low, lower. One of those moves. That's harder than it looks. Down, up, lower, 2, 3, 4. Get ready to say holy bananas in 3, 4, 2. Let's go. Squat thrust. Lower. 2, 3, 4. Bring them up. Squat thrust. You just got to squint those eyes. Don't beat me down. Slower is harder. Right here as those weights are pushing out away from your body. Lowering slow. How do you feel your core rage? 10 seconds. Squat push. Lower. 2, 3, 4. 3, 2, 1. You just gotta let them fall. Yeah. All right. Down to one weight again. Let's hold it in our right hand. Rich is going to go no weight. Heisman runners. Chop, chop, drive. I'm going to hold the weight in my right side the whole time. Next time we'll be left. Step right, push left in three, two. Let's go. Chop, chop, Drive. Chop, chop, drive. Chop, chop, Drive. That weight's just pulling me a little bit. Try not to let it pull you down. Right. Loaded. Cardio and core right here. Right. Once you learn how to do moves without load. How do you progress it? One way is to add load, right? One way is to add different planes of motion. One way is to add more range of motion. 3, 2, 1. Nice work, you guys. I love it. Very athletic, very athletic. We love athletic moves around here. All right, back to three high knees. Let's go. Left leg up, three high knees. You're gonna hit right first. Hit right in 3, 2. Let's go. 1, 2, 3. Hit right up. 1, 2, 3. Hit left up. 1, 2, 3 dot hit up. 1, 2, 3. You guys are crushing this. Come on. Heart rate's gonna be a little bit higher this circuit. We got two cardio moves sandwiching a core move. 1, 2, 3. But I know you guys love these non traditional core exercises. 1, 2, 3, up. Nice. 3, 2. You're out. Awesome job, you guys. Awesome job. Ready for the squat thrust throw a little slow. Lower the big kahuna. Another big kahuna move. It's harder than it looks. Oh, absolutely. Try and stick with these 15s. Three, two. Let's go. Squat thrust. Down, two, three, four. If you feel yourself dip into your low back, we've got a stretch for you after this. 1, 2, 3, 4. But seriously, lower your weights, okay? It's a hard move. Down, up, down, two, three, four. Holy bananas. It's crazy how you feel your core by your as soon as the weights are far away, right? So much harder than any crunch I've ever done. Nice. Final three, two. Let them fall. Here we go. Loaded. Loaded. Heisman's dumbbell left hand. Dumbbell left hand. This time, let's take a giant step left. We'll push right, okay? Last move, then we go. Mobility in three, two. Let's go. Chop, chop, drive. Chop, chop, drive. Come on. Up, up, up. Nice work. Don't let that weight pull you down. Keep those hips nice and stable. Yes, you can. Come on, team. It's only 30 seconds. Come on, buy in. You're there. Final 10. Final 10. Let's go. Push. 5, 4, 3, 2, 1. Yes. Rage grab water. Let's do some mobility. You earned it. Everybody hit the mat. We're staying on the mat for the rest of the workout. Yeah. All right. Right ankle crosses over. Left knee. Pull it up. You're doing a seated figure four. Okay. Range of motion is going to look different for everybody. I'm going to tap my knee here. Fingertips are facing away from my butt, by the way. I'm going to come all the way up and over. Tap this leg down, and then tap my shoulder. Or, sorry. Tap My elbow. If I got my shoulder to the ground, that'd be crazy. Tap my elbow to the ground. You're gonna feel this in the low back and hips. Low back and hips. Today I'm gonna straight from the side. Rachel, you can stay square, right? I just want them to see. Okay, ready? One minute. We're just gonna stay on this side. We'll do the next side next time. In three, two, let's go. So tap the right knee to the ground. Now come up and over. Left leg lies on the ground. Right foot plants right elbow, comes to hit the mat. Hold it here. Should feel really good for your back. Come back to center, unwind. Do it again. Hit right. Come all the way up and over. Left leg hits right foot, plants right elbow. Taps if you can. If you're not here yet, that is okay. Take it at your range, your pace. If you have low back issues or tight hips, that is so me in this season of life. I don't know that third baby just really got to my hips. This feels so stinking good. And slowly adding this one to my routine. Always love giving you guys new moves you can add to your repertoire. And we just love midweek mobility. I feel like I just felt my entire lower back release, right? It just felt so good. It's so good sometimes, especially during these fast paced workouts, just take a beat. Also, your muscles are warm, like getting in here and breathing into it, Right? That's such a good point. Three, two, and you're out. All right, we're gonna stay on the mat for the remainder of the workout. You guys, circuit number three is all on the mat. We go back to core cardio. Core. Your cardio is going to be from the mat. It's a power move on the back. All right, so we're going to grab one weight. I'm going to go with my 15 pound if you're with me. It is a reverse crunch into two seated twists. Rachel's going to stay seated the whole time. So I'm extending legs and arms. Arms stay slightly bent. I roll up and I go twist, twist. Rachel's got a kick out, kick in, twist, twist. So she's going to stay seated. Legs extend instead of the crunch. If you don't feel good about the crunch, your 30 seconds starts in three, two. Let's go. Arms and legs extend. Roll up, twist, twist. Now, your feet can hit the mat on that twist, or you can try to keep your feet hovering off the mat. For the challenge, you get to decide your level twist. Nice. As I extend the arms overhead. Trying to keep a nice tight core. Again, not letting that belly come up to that nice dome position. Using your breath throughout the entire workout. Inhale, back, exhale. During the hardest portion. Right there. Twist, twist. Inhale, back, exhale. Use the breath to pull you up. Twist, twist. Three, two. You are already out. I gotta drop down to my tens. We'll see if I can manage this. Power move. All right, Legs go long. Sprinter, sit up. Double punch. Two punches on the right, two on the left. In three, two. Let's go. Sit up. Hit, hit, sit. Back, Hit, hit. Opposite knee, Opposite arm. Hit, hit. Come on. Hit, hit. Woo. Those shoulders are going to talk to you in this one. Yes. Come on, come on. Hit, hit. Let's go, let's go. Power move. It's right here. Hit, hit. Yes, you can. Yes, you can. Come on. You're in the final five. Four, three, two. And you're out. Holy bananas. Harder than it looks. Come up and over. Side plank. Doesn't matter which side. My forearms all sweaty. I'm gonna grab my towel. Rachel's gonna go knee down. You can stack or scissor your feet. Hold the side plank for 30 seconds. In three, two. You're just holding here. Hold your side plank. You want to make it harder. Grab that weight you were just using. Throw it on your hip. Side plank. Hold. Woo. Throw that weight on your hip. That means that hip has to stay super stable, right? You can always hold it here, right? You can hold it or balance it. Gotta fight for that balance. Woo. Some extra accountability there, huh? Extra accountability is right. Come on. 10 more seconds. 10 more seconds. Stay in the fight. Stay in the fight. Right here for 5, 4, 3, 2. Hips drop. Nice. Do it again. Yes. Back to the top. Reverse crunch two, Seated twist option. Stay seated with Rachel. Reverse crunch two, Seated twist. Come on. It's circuit three. Finish strong. We go in three, two. Let's go. Overhead. Up. Twist, twist. Take it down. Full body extension. Up, twist, twist. Full body extension. Twist, twist. I've gotten really good at this move solely because I use a ball and I do it with my son. I. I take the ball back, then I chuck the ball at him as I come up. It's our game that we play in the basement every night when mom's tired and I just want to lay on my back. But I have to play with my children sometimes. We have that three, two, and one. All right, you guys. Double punch. Printer, sit up. Double punch. This is technically your power move or your cardio move, okay? Do what you got to do to make it that finish strong. Grab your weights. We go in three, two. Let's go. Sit up. Hit, hit. Come on. Opposite knee, opposite arm. Hit twice, hit twice. Hit twice, twice. Down, up. Hit, hit. Let's go. Core and cardio. Come on, push it, push it. Yes, you can. It's circuit three. Circuit three. Finish strong today. What would it look like If I said 10 more seconds? Yes, you can. Yes, you can. Let's finish it. 5, 4, 3, 2, and 1. Whoa, getting spicy up in here. Side plank, other way. Side plank, other way. Knee down. Stack or scissor your feet. You decide. 30 seconds. Side plank, hold. You go in three, two, one. I'm going to throw that weight on again. I always feel like isometrics are harder after you raise that heart rate and your heart rate is high. You feel that, Rach? Also your shoulders after that last move. Yeah, I feel those for sure. Yep. Shoulders are definitely feeling the burn in today's workout. Don't worry, they get a rest. Tomorrow is all legs, guys. All legs. We go glutes and hammies for day four of build 30 again. If you want this full program hit, subscribe to our YouTube channel. Follow along with us, guys, we go for 5, 4, 3, 2. You drop. We get to go into mobility. Isometric hold, I think are harder than some of the other moves. Brutal. Yeah, there's no cheating. No cheating is right this time. Left ankle comes over right knee. Slide the heel towards your glute. Same thing. You're going to drop left all the way down on the right elbow hits. Release that low back. All right, we'll go together for one minute. In three, two. Let's go. So I'm going to hit, come all the way up and over and then rotate that elbow to the mat. Oh, it feels so good, doesn't it? Feels so good. Bring it back up. Back to center. Same thing. Drop the knee to the side. Come up and over all the way. Hips and low back. Right here. Right. We love these new moves. Love these new moves. They're so good for us. And as we walk through this program, it's day three. I'm not gonna lie, Rachel. This is when we tend to see people fall off. This is when we tend to see people fall off. If you are looking for more accountability and support to help get you through these two week challenges, these two week pushes. You want accountability and support? You hit that join button on our channel and you become part of our YouTube community where we share our success stories, we give you motivation, extra challeng behind the scenes giveaways to keep you motivated. Some new lulu gear. Oh, yeah, yeah. All that stuff to keep you going. Join our community. When you hit that join button. Here we go. For three, two, and you are out. Nice work, you guys. All right, build 30. It doesn't end here, does it? Rachel, you gotta finish it. No, we have our finish. Three minute. The three. Three minute burnout. You guys grab some water and I'm gonna walk you through this. It's three minutes. You go. 40 seconds power. 40 seconds core. 40. 30 seconds power. 30 seconds core. 20, 20, 40, 40, 30, 30, 20, 20. It's three minutes of work to finish off this. Anything you have left in the tank, pour it out now. Yeah, it's whatever you got left. All right. That move we started with was the single sided skater. Now we go skater. Want to add a weight and make it loaded. You go chop, chop, chop. 40 seconds of this, and then we're gonna go back to that first move we did. Halo. Diagonal chop. Rachel's got the front raise. Diagonal chop. As if your shoulders weren't feeling it enough, today we are gonna crush them in this final circuit. It's three minutes, Rachel. Let's go. We can do it. You got three minutes. And you say, yes, I can. Come on, buy in with us right here. It's three minutes. Grab that weight. If you're with me, hold it like this. We chop right in three, two. Let's go. 40 seconds. Hit. Hit. It is a skater. It's a skater. You can make it big, you can make it small, you make it fast, you can make it slow. It's your three minutes. Come on. We are here to push you. This program is designed to build strength, confidence, emotional bandwidth. Come on. All these things. Physical perseverance transitions over into mental perseverance. Emotional. Right here. Keep pushing yourself. You got to finish as strong as you started in these last three minutes. Final 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Grab your weight. Flip it. Here we go. Diagonal chop. Take it to the right. Here we go. Halo right. Chop left. Halo left. Chop right. Switch. Halo, chop. Halo, chop. Come on. It's 40 seconds. But the good news is, Rach, the time drops. We love a time drop around here. Yes, we go. 30 30s. Next. 30 30's next. Come on. This is meant to push you. These last three minutes is meant to be a challenge. Come on. 10 seconds here, then 30 seconds of skaters. 10 seconds here, then 30 Seconds of skaters. In 5, 4, 3, 4, 2. Flip your grip gate. Hit right in 3 2. 30 seconds. 30 seconds. You can do anything for 30 seconds. Yes, you can. Right here, push. This is where the mental toughness comes in, right? Yep. Your body can say, I'm done. I did it. But right here, mine has got to kick in. You are strong. So much stronger than we think a lot of the times. Right here. Challenge yourself. It's ten more seconds. Ten, nine, eight, seven, six. You got this. Five day with it. Four, three, two, one. Here we go. Halo, halo right. In three, two. Let's go. Halo right. Chop left. Catch your breath. Come on. Heart rate's gotta come down, so it's got somewhere to go. You got this, team. One rep at a time. Always feel accomplished after these cardio and core days. Come on. Finish strong. 10 seconds, and then it's 20, 20, 20, 20. Yes, you can. In five, four. Back to skaters in three, two. Flip your grip skate in three, two. Your final 20. Final 20. Yes. Push, push. Bring it home, guys. Yes, you can. Core Cardio Mobility Day 3 is in the books. You're almost there. Finish it. Let's go. Final five, four, three, two, one. Halo for your final 20. Halo right. Right. Chop left. Bring it home. This is it. This is it. This is it. You are stretching. 10 seconds. Finish it. Yes, you can. Last 5, 4, 3, 2. Set them down. High five yourself. Way to go, your toddler. Whatever you got at home. Awesome job. We did it. Grab your water. We're gonna stretch it out, guys. So proud of you. So proud of you. Let's come down to the mat. Stretch rage back to that cat cow, because it just feels good. Here we go. Toes are tucked. Drop the belly. Lift the chin. Take a big breath into the nose. Big open mouth. Exhale. Now reverse it. Spine goes up towards the ceiling. Chin to the chest. Big inhale through the nose. Big open mouth. Exhale. You did it. Come back to that nice neutral spine right here. Right arm reaches tall gaze follows. And now you're going to thread the needle and stretch that shoulder. Shoulder and right ear comes to mat. Nice. Take a couple of big breaths here. Nice. I like to always think I know it sounds funny, but something we probably don't do, especially as type A women to just relax your pelvic floor in this position. Just relax your hips. Release your pelvic floor. Breathe. Nice. Come back to center. You just spent, like 30 minutes keeping everything so tight. Now is your chance to just take a couple breaths and let it go. Left ear, left shoulder. Come to mat again. Releasing the ear and shoulder to the mat. While you're going through that upper body stretch. Just relax your pelvic floor. Awesome job. Big breath in through the nose. Big open mouth. Exhale. Nice. Bring it back to that tabletop position. Just kind of wag your tail. As you think about relaxing your pelvic floor, sometimes it helps me to just, like, wag my tail, which also sounds funny. It works. Okay, we're gonna come to your back. We're gonna do one more stretch mobility work that we didn't get to do that I just love. Okay, so think about pulling your knees to your chest. Now I'm gonna rotate over to my left hip. Right leg comes up, Left leg drop. And then I'm here. Both arms are here. And now a big windmill up and around. It's okay, right? You can just stay right there. And then just open up here. Kind of like a lying pretzel. One leg up, one leg down. Opening the chest, Rotating through the spine. Opening this glute. Kind of just opening everything up here. Nice. Bring it back to center. Hug your knees. Same thing. Other side. So now the left knee is going to come up. The right leg goes down. Palms come to touch. Take that arm and windmill it around and open up. Opening things up, rotating through the. The spine, the low back, this glute opening up my chest. Awesome work, you guys. Happy cardio core and Mobility Day. Day 3 of Build 30 is in the books. You absolutely crushed it, and we're going to see you back on the mat for day four. Glutes and hammies. Have a great day. Awesome job on cardio core mobility. If you loved it, hit subscribe to our YouTube channel. I've queued up day four leg day for you right here. Or find this entire build 30 program in this playlist right here. Have a great day.