Build 30 Day 4: 30-Minute Leg Workout (Glutes and Hamstrings)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your dumbbell leg day. It is day four in our build program. Get the full program when you hit. Subscribe to our YouTube channel. All right, welcome back. It's day four and today is all about the legs, specifically your posterior chain, the backside. We're hitting the glutes. That's my glute. That's my glutes. We're hitting the glutes and the hammies and we're gonna throw in a little calf. So calves, hammies, glutes, that's what today is all about. We're going to hit the front side of our legs in week two of the BUILD program. BUILD 30 is 30 minutes a day muscle building at home using weights. All you need today are dumbbells. I have anywhere from 15 to 25 pounds. And we are going to throw on a mini loop resistance band today for that extra booty burn. If you want to add a band, go ahead and grab one. You don't need one. Of course. I'm joined by the amazing Rachel. Hi. You guys know and love Rachel. Will be offering some modifications throughout today's workout. If you need, you can follow along with her or knock it out up here just like we did in day two, arm day, that build format. We are applying the build format to leg day. It is going to build. The fire is going to be there. Your legs are going to be on fire. I tested this workout, Rachel. I'm just going to say my legs were sore for a couple days. All depends on the weights you want to choose, though, and how hard you want to push yourself. But we've got three circuits today. Each circuit has three moves. We go in isolated muscle, then we go multi muscle, and then we go endurance. You're going to go 30, 15, 40, 20, 50, 30, 50, 30. So the work time and the rest time, build. So it is a true build format in our build program. You ready, Rach? I love it. Let's go. Let's get ourselves warmed up and then we'll jump into this workout. So we're going to go ahead and start. Hands come up behind the head. Feet are shoulder width distance apart. We're going to go right into a good morning and calf raise. So hip hinge, stand tall, calf raise. So we're going to warm up those muscles. We are working today all about the legs, primarily hitting, like I said, your hammies and your glutes and your calves. I think we had glutes and hamstrings. In our split strong program or a hit strong or was it hit strong? I can remember the leggings we're wearing. Yeah. You know, was it cheetah? Was it with. I think it was like the colored pattern leggings you were wearing Pink ones, I think. Okay. Well, you guys loved glutes and hamstrings in that workout. People go back to it and do it all the time. I'll be honest, I love it because we often, a lot of times, group fitness or these type of workouts hit so much quad, top of the thigh, and we don't really focus on the back side of our body, which where our back is linked to. Right. We're going to hit some of that lower back today, too. One more right here. Nice. Now from here, just add a little bit of rotation that. Good morning. So drop your shoulder towards your opposite elbow. Stand tall. Just going to add a little bit of rotation into that. And then instead of thinking drop elbow, think about dropping shoulder. Because when you drop elbow, you're going to collapse. When you drop shoulder, you're going to keep it nice and strong. So drop shoulder. Nice. One more each way. Really getting a nice stretch through the backside of that body, the hamstrings. Nice. Stand up. Awesome job. And now let's go into squat. Let's just squat out. Squat up. Right. So we do tend to do a lot of squats in these type of workouts. And sometimes you don't hit as much as like that deadlift or that hamstring muscle, which is super important, especially if you're a runner. Powers your stride, all that stuff. All right, now you're going to hold at the bottom option. Stay here option at an internal hip rotation. Stand tall, drop. Internal hip rotation. Stand tall, drop. If you did yesterday's workout with us, core cardio mobility. You know, this is one of our mobility moves. Bringing it back, bringing back that internal hip rotation. I know it doesn't feel good for everybody, but it's something to strive for. Right. And we say we don't want our knees to cave in during squats and lunges. But a lot of times if you take off to sprint or change directions when you're running, that knee will drop in. So you want to be able to train it to do it for the real life. We're all about functional training here. Nice. One more. Stand tall. Come into a split stance stance, right leg forward, left leg back. So if we go here and we drop into a lunge. Nice. Hold here. We're going to hit more quad and Glute. So today we're going to come into a forward hinge. You instantly feel your glute lengthen. In this forward hinge position, we're going to hit more hamstring and glute. So down and up, down and up. If I got weights right here, they are framing my front foot down and up. So by hinging forward, bringing my chest more parallel to the ground, I'm lengthening through that glute. I'm hitting more gluten, hamstring, Two more here. And then we're going to add on. So you're going to do this move today. You're going to go down, up. Then you're going to transfer into a single leg deadlift if you're with me, and then you're going to come back down, down, up. Transfer into single leg deadlift. Up. Ho. Just. You feel the fire building, burning. Now imagine putting heavy weights in your hand. Get ready for a booty burn. You guys, one more. We don't want to. We don't want to wear that out too much, so let's just drop down to the ground. Come in here. Okay, right foot's gonna go outside the right hand. Nice. Hip opening stance. Open it up. World's greatest stretch. We love this one. Nice work. Go ahead, take a couple shoulder sweeps. Just shake out that shoulder from yesterday if you felt it with core cardio mobility. Set it down. Switch it out. Left foot's gonna go outside, left hand. Easy twist. Same thing. You can take a couple shoulder sweeps here if that feels good for you. Nice. Set it down one more time on the right. Open it up. This time, drop your elbow down towards your castion ankle. Whatever you got for me today. Nice. Open it back up. Set it down. Same thing. Other side. Open it back up. Drop it down. Nice. Now you're going to walk your left foot between your hands. Same thing. Come into that forward position. Split lunge. So I'm hinge forward, drop and drive. You're still driving through this front heel. You're just in more of a forward hinge position. Chest and shoulders are more parallel to the ground, not as upright normally. I'm saying shoulders stacked over hips. Now I want shoulders over this knee. Right there. Nice. One more. Add it on right here. So you go split lunge. If you're with me, lift and reach. So Rachel just keeping the back foot planted. She's still performing that deadlift, but from a staggered position. So I'm going split lunge. Single leg deadlift, adding that back leg lift a little bit more Challenging. You can work up to it if you want. One more here. Nice. Let's drop all the way down to all fours right here. Donkey kick. So I'm going to lift my right heel up towards the ceiling. Now draw your knee over and around towards me. Drop it down. Heel to ceiling. Turn the knee over and around. Opening up those hips. Kind of those controlled articular rotations. Just a little bit different format. You're starting with the donkey lift because we're going to do those today. One more here. Lift. Pick it up all the way around. Nice little cat cow. Drop the belly. Lift the chin. Wag the tail a little bit. Nice. Reverse it. Spine goes up towards the ceiling. Tuck the chin. Find that neutral spine again. Left heel up towards the ceiling. Draw the knee to me. Up and around. Lift it. Draw it up and around. Lift it. Draw it up and around. Love a good warm up, especially on leg day. And our tight little hips, so good for us. Nice work. One more. Lift it. Draw it up and around. Go all the way up and over to your backside. Glute bridges. You're familiar, right? Closer my heels are to my butt. More glute I'm getting. Today we're hitting glutes and hamstrings. So I'm going to walk those little heels away. Bridge here. Heels are out. The farther my heels are, the more hamstring I'm going to hit. Okay, guess what? Today you're going to take it out as far as you can and you're going to hold. So just want you to practice what this feels like. Both heels digging in. You get your heels as far as you can. Lifting your glutes. Activating glutes. Activating hamstrings. Hold it here. This is super active. Even though I'm not moving for 4, 3, 2 and 1. Holy bananas. Who pull your knees to your chest couple times right there. Just stretch it out. Bring yourself up and over to a standing position. You ready to knock out leg day rage go. She's ready. I'm ready. You're ready. You got three circuits first circuit. I'm not gonna lie, I think it's the hardest one. Knock it out. Let's go. No, actually, we gotta do our 30 reps, Rach. 30 reps. Grab your band. You're gonna use the band for 30 reps in circuit three. All right, we are starting. Build 30. Building muscle at home in 30 minutes a day. With 30 reps of a move. Take this band, place it. This is why I got crew socks on. It's going right at the top of my crew socks. Right? So I know where. Where to place that band. Not on the ankle, above it. Grab your heavy twenties. Grab whatever you got. You're giving me a squat with a rear leg lift lift, right? That's one. You got 30 total. Technically, your rear lift or tap back is only 13 or 15 per leg. Right? Roll the shoulders down and back. There's tension on that band. You can always take the band above the knee. That's a little easier. We go in three, two. Let's go squat. Lift it. Squat. Lift it. Nice. Squat. Drive the heel back at a 45 degree angle. Lead with the heel, squeeze through the glute. Nice. After this workout, Rachel, I said I tested it. My glute Mead. I'll show you what that is like. My upper outside butt cheek basically was so stinking sore. Your upper outside butt cheek. Tomorrow you can tell your husband. My upper outside butt cheek is so sore. Yes. Nice work, guys. Nice. That's 11. Come on. We got 30 total squat and lift. We do 30 reps. Okay. We're gonna add this at the end of your workout. We're gonna pick it up a notch for your burnout round. 1. Way to start leg day right here. Just get into it. Do you feel everything getting activated? Activation. Yeah. I love that. Adding the glute band to activate the glutes. That's what it's for. Nice. We got 10 left. That's 10. Come on. Nine. There's those glutes. Eight. Whoo. Nice work. Seven. Stay with it. Six. Good news. The band comes off for circuit one. Five. Down, up. Four. I'm already sweating. Three. Come on, finish. Two. Nice. And one. Set the weights down. Take the band off. 30 reps. This part. This is what I'm talking about. Upper glute meat. Upper outside butt. Gonna be sore tomorrow. All right. I'm gonna dare to do this with my twenties. Let's go. See how far I make it? Right leg forward, left leg back. Hinge forward. Split lunge. 30 seconds. Then we stack on and we add the single leg deadlift. And then we have an endurance move. 30 seconds. Grab your weight. You're on train tracks. Right foot forward, left foot back. Hinge forward. Split lunge. In three, two. Let's go down and up. So I'm hinge forward. It's 30 seconds. The good news, Rach, you only got to do once per side, right? We're going to crush this right glute in this right hamstring in circuit one, and then you're gonna crush it on the left side. And that's it. You only got to do it twice. You only do it twice. Say, yes, I can. Oh, my goodness. I feel that fire. Come on. 10 seconds. Drive through that front heel. Do you feel that front glute? It should be on fire, guys. Five, four. Nice. Three, two, one. Nice work. I'm dropped to one weight for this. Here we go. It's the front foot lunge. Now. It's 40 seconds into the single leg deadlift. I'm gonna do it. I can do this. I can do this. 40 seconds. Hinge forward, one foot lunge one. Single leg deadlift in three, two. Let's go. Foot lunge. Launch. Single leg deadlift. Hook, split lunge. Launch. Single leg deadlift. Just say, holy bananas and butt cheeks right here. Holy bananas and butt cheeks. Your butt cheeks are gonna be on fire tomorrow. It's crazy that that little shift changes how it feels so much, right? Why is this so hard for me? It's brutal. I clearly need to work this muscle group more. Well, it's hard to train that little. What do we call, upper outer butt. Oh, yeah. Mike, we need 10 seconds down. Five, four, three, two, one. Oh, bananas and butt cheeks. Do you just feel that? I'm shaking already. What? Yeah, that. My goodness. So hard. Now I'm gonna go up to my 25 because I'm just gonna use one weight. Your endurance move. 50 seconds. One and a half. Deadlift. One and a half. Squat down, half down, clean down, half down, top. You ready, Rach? Let's go. Let's get it in. Three, two. Let's go. Deadlift, half deadlift, clean squat, half squat, top hinge, half hinge, clean. Like, was it just me or was your butt on fire? It's never just you, Lindsay. Anytime you're like, this is hard. Is it just me? No. I was like, why did this hurt so bad? Come on. Well, it's like that. Like the building of the burn, right? Just keeps adding. That keeps adding format. Yes. Come on. 20 seconds. 20 seconds left. This is the true build, right? The 50 seconds. I was thinking, man, this is going to be hard on leg day. This build format, it is going to challenge you in a whole New level. 10 seconds. Come on. Yes, you can. Yes. Nice work, guys. Stay in it right here. Four, three, two. You're out. Holy bananas. Shake it out. Ready to do it again on your upper leg? Fresh leg. God gave you two beautiful legs, didn't he? Yes. Be grateful today. I'm so grateful. I got two beautiful legs to work. Let's Work them. Left leg forward, right leg back. Find that split lunge. Hinge it forward, hinge it forward. You got 30 seconds to isolate this upper outer butt cheek. We love in three, two. Let's go. Isolate it. Come on. Nice work, team. 30 seconds right here. Down, up, down, up. Nice. Again. If you're going heavy, take this at your pace. It's your 30 seconds. It doesn't have to be fast and furious. This is a strength workout, right? Strong knee hinge forward. Drive through that front heel. You got it. Come on. Stay in it. Nice. It's 5, 4, 3, 2, 1. Set them down. Woo. Shake it out. That forward hinge just kills me. Yeah. All right. It's the combo move. It's the forward hinge into the single leg deadlift. Forward hinge into the single leg deadlift. I'm going to go down to my one weight. You decide what you got in you today. Here we go. Yeah. Rach, let's go. We go in three. We go in two. It's 40 seconds. Let's go. Down, up. Single leg up. Down, up. Single leg up. See now this leg feels easier for me for some reason, probably because it's my non recovering surgery knee. Apparently I need to work my outer upper butt cheek of my surgery anymore. We have never said the phrase outer upper butt as many times as we had in this workout. Should we do a thing? You can count how many times we say outer upper butt cheek for every time I say outer upper butt cheek. What do you have? Is it a push up rage? It's a push up rage. Oh, it's a push up rage. We're going to come back and do it. 5, 4, 3, 2. Leave it there. Holy bananas. Here we go. Holy bananas. Alright, it's the one and a half. Gonna go up to my 25. One and a half deadlift, one and a half squat. One and a half deadlift, one and a half squat. We're gonna do push ups for every outer upper butt cheek. We said yes. Everyone's like, no, I just did 30. My chest is sore. Here we go. Day two. That was hard. We go in three, two. Let's go. Down half down, clean. This is your 50 second move. Remember, endurance based. Down, half down, up. Down, half down, up. Nice work. I like adding that half rep. That's fun. Little half pulse again. Like we said, there are lots of great ways to integrate progressive overload into your workout. Everyone thinks I gotta add heavier weights. Doesn't always have to be heavier guys. Okay. It can be time under tension. That's what we're doing here, we're adding that little pulse down, half down, up, down, half down, up. Right. This is time under tension that we're adding to today's workout. You can also add range of motion, right? Time wraps a lot of things to play with. 5, 4, 3, 2. Set it down. Way to go. Nice work, Rach. Circuit one. Nice work, Rach. Grab some water. Grab some water. Today, you guys. How we feel. And circuit one in the books. Moving on to circuit two. Sacred deadlift and lateral. So we're gonna go sacred deadlift and lateral movement. Nice work, team. I'm gonna go back to my 20s. Back to my 20s. Here we go. Right leg's gonna go forward. Left toes gonna pop. Hinge, hinge, hinge, hinge, hinge. Stand tall. Isolating the hamstring for 30 seconds. And then we're gonna go into a combo move where you're gonna go staggered. Good morning. Which I love. Into a lateral. I'm gonna hold the dumbbell at my chest. Rachel's gonna hold it down below. I'm gonna go two twenties down into 120. Here we go. Right foot forward. Left toe popped again. You only do each side once. Crush some oranges in your armpits, right? Activate your lats. Dumbbells, stay tight to the body. In three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Stand tall. If you start to feel these deadlifts in your back, I like to take the weights instead of gliding them down my calves or my shins. I like to glide them down the side of my leg a little bit more. Suitcase carry. Get the weight closer to the muscle. It's working. A little bit of work out of the back, but, man, this is just as much of a low back workout. Strong back right here. Hamstrings are directly related to that low back. I include deadlifts and back day. Come on. So tied together, right? Four, three, two. You're out. Now we stack on. I'm going to take one weight. I'm going to strap it across up here. Okay. You can always take it on your back, too, actually. I'll go there. I like that. I'm going to load on my back today. Sacred stance. Right leg forward, left toe, back deadlift into right there. Lateral lunge. We go in three and two. Let's go. Sacred Deadlift up hip, lateral. Nice. So again, we're hitting those outer upper glutes on that lateral. Drive off that knee right here. Hamstrings on the right leg. Glutes on the left leg, hamstrings on the right, glutes on the left. This is your combo move. So we isolate the hammies and then we go into a multi muscle movement, glutes and hamstrings. And then we're going to go endurance, where we're going to add a little bit of power and put it all together. Nice work, guys. 10 more seconds here. 10 more seconds here, here. Nice work, team. Stay with it. Awesome. Final four. Three, two, and you're out. Power move. Stay in this staggered stance. Put the weight in your right hand, right foot forward, left toe back. You can widen your stance if you need to. Jack on, swing, hit lateral. Then I go two swings. Hinge, swing, hinge, swing. Down, up, down, up. So then you'll go three swings, three laterals, okay? That lateral foot is gonna stay planted. Start with one and one. Then we go to two and two. You ready? Race? Go. Let's add some power. Let's add some power. Hit. Three, two. Let's go. Hinge, swing. Hit left, up, hinge. You got two swings, two swings. Hit left, down, up, down, up. There we go, three swings. Come on. On one, two, three. Hit left. Three, two, one. Stand up. Swing. Four, three, two, one. Hit left. Four, three, two, one. Go for five. Go for five. Five, four, three, two. Hit left. Five, five. This is it. Four, three, two, you're out. Nice work, team. Ready? Go. Rach. I love it. Here we go. Same thing. Other side. Back to two, weights. Gonna double it up. Left foot forward, right toe, back, stagger, deadlift. Hamstrings. Hip first, then we go. Hamstrings and glutes. Then we add the power. We go in three. Left foot forward, right toe popped. Crush the oranges in your armpit. Yes. In two and one. Hinge, hinge, hinge, hinge, hinge. Stand up. Hinge, hinge, hinge. Nice work. Glutes and hammies driving through that heel. That front heel. Right. Hamstrings are so important in our posterior chain. Backside of the body. Hammies, glutes, calves. That's what we're targeting today. Good to just break it down and isolate them, right? Don't worry, you'll still get some squats. We got some fun burnout moves for you at the end. Come on. Hang in at 5. 4, 3, 2. Give me one more. Because you can. Down and up. Nice. Dropping to one weight. You can rack it on the front, you can rack it on the back, or you can hold it right here. Staggered. Good morning. Staggered. Good morning. Lateral. Just to my right. This time. 40 seconds. Multi muscle. Here we go in three, two. Let's go. Hinge and drop. Nice. Hinge and hit. Right. Nice staggered stance. Good morning. Hit right. You got it. If you have the capacity, grab two weights. Go heavy today, guys. You would frame that right foot right here. One weight on each side. Each side. Pick your poison today. What do you got for leg day? Get after it. Hinge and hit. Come on. Ten more seconds. Hinge and hit. Think about it. Left hamstring, right glute. Come on. Three, two, one. Nice work. Ready to swing and add some power. Hold the weight in your left hand. Same stance, Jaggered stance. You can widen it if you need to stack on swing. Stack on lateral. Hit. Swing and lateral hit. 50 seconds, right? Ready to close out. Circuit two. Then we're gonna go hit those calves, hammies and glutes all in. Circuit three. We go in three, two. Let's swing. One, Swing. One. Hit two swings. Hinge, swing, hinge, swing. Hit, hit. Three. Hinge, swing. Now you know it. Now you got the rhythm. Third one. Hit three. Hit. Two, three, four swings. Hinge. Four, three, two, one. Hit four. Three, two, one. Five. Come on. Finish. Five, four, three, two. Finish. Five laterals and you're out. Five, four, three, two, one. You're out. Holy bananas. Shake it out, shake it out, shake it out. Grab some water. You got two circuits down. One circuit left, Right. We're gonna put the band back on for circuit three. Going to put the band back on. Take the band. I'm going to go back to. Actually, your band's going to go up to your thighs this time. Six inches above your knees. You're thinking six inches above your knees. That's where you're going. First move is calves. And then we're going to hit the mat. I'll grab my lighter.15s for this option. You could just hold one weight at your chest if you want to. We're going to add, like we said today is the poste chain. That's my entire backside. One way to fire it up. I'm going to open my palms and rotate them like this as I go into a calf raise. Rotate, open. So the weight goes behind me, forcing my back, my glutes to fire as I go into that calf raise. Okay, so it's a calf raise with that external rotation. Calf raise, external rotation for 30 seconds, isolating the calves. And then we're going to put it together. We're going to hit the glutes and hammies. And then we're going to really burn out those Hamstrings, you ready? Let's go. We go in 3, 2. 30 seconds. Calf raise. Open. Lower with control. Open. As I open, I'm rotating palms. Squeezing takes a lot of control. Can you hold at the top for a second? Squeeze and hold down. Squeeze and hold down. Hold. New move alert. New move alert. Sound the horn, Rach. Circuit one was also new moves, but my butt cheek was just too tired to talk about it. I couldn't do the new move horn then. 5, 4, 3, 2, 1. Nice work. Now we're gonna go down to the ground. Okay. Doesn't matter which side, but I'm coming down. I'm gonna place my band under this knee. This is gonna be my working leg, my one with my knee brace. I'm gonna place a dumbbell behind it. Dumbbell is optional. Band is secure here. Band is attached. And dumbbell donkey kick lift right there. 40 seconds. Yeah. Get ready to say, holy, holy bananas and butt cheeks again. We go in three, two. Let's go. Core is tight. Really easy to just let that belly drop to the ground here. Don't do it. Hips are square. Hips stay square. If you got that weight on it is slow and steady, guys. Think really slow on the way down. You can come down to the one forearm to really support you. Slow and steady. Hips are going to stay square to that. Hamstrings and glutes. I got a band and I got a dumbbell. This is a lot of work, a lot of resistance. Whoo. And it's 40 seconds, and it's just one leg. You know, when we work and we isolate one leg at a time, it's harder. Come on. Yes, you can. Oh, yeah. Feel those glutes and hammies. You got it. 5, 4, 3, 2, and 1. Holy bananas. Weight comes out. Weight comes out. If you are with me. And we're gonna go to our backside. Okay. Remember the glute bridge we talked about? Band comes back up around the. The size. Right. Okay. It is an isometric hamstring hold. I don't know if I have it in me. I will try. You can place a weight on your hips. I don't know if I can do it. I don't think I can. We're gonna go single leg option. Go double leg. Right here. How far can you get your heels out away from you? You're gonna hold. I'm gonna hold one leg for 25 seconds. I'm gonna switch and hold the other leg for 25 seconds. Farther the heel is away, the harder it's going to isolate that Hamstring, the more you walk it in, which Rachel's gonna do a little bit easier. Are you ready to feel your hamstrings? I'm going right leg on the ground. We go hamstring isometric hold in three, two. Let's go. It's 25 seconds per leg. 25 seconds per leg. How straight can you get it? I can walk it out just a little bit more. There it is. Come on. It's an isometric hold, and it's only 25 seconds per leg. Leg. This is your endurance move. Endurance is hard. It takes mental and physical strength. Don't quit. Don't quit. Not yet. You're switching legs in five, four. Everything is shaking. Three, two. Switch your leg. Switch your leg. Come on. You got a fresh leg. You got a fresh leg. Let's go. Isolated. How you feeling, Rachel? You can watch that heel out a little bit. You can walk it out. Come on. Yes. 10 seconds, guys. 10 seconds. Hold the shake. Brace it. Embrace it. Come on. 5, 4, 3, 2, and 1. Holy bananas. Always harder than it looks, those isometric moves. Back to the top, back to the top. One more time through calves. Okay. Calves, glutes, and hammies. Hamstring isolation. You like that? I like that. I like it. It's like the sweat just pours when you isolate. Here we go. 30 seconds. Cast with the external rotation in 3, 2. Let's go. Open and rotate. 1. Takes a lot of focus and balance, this one. I like doing it a second time. You know, all these new moves, you have to practice them a little bit. Yeah, we'd like to keep you guys on your toes, but we, you know, sometimes it's just the basic stuff. This is a basic calf raise. We just added little something extra. Make it feel new. No, I'm just kidding. This really does definitely increase engagement on the back side of the body. You're squeezing your back. You're squeezing your glutes more when you do this. Four, three, two. And you're out. Nice work. All right, I'm going to go other side. I'm going to face this way. Okay, this time, I'm securing the band under this knee here, the band under this knee, placing the weight behind this knee, right? You want to make sure everything is nice and secure here. And then I'm going to lift from here for 40 seconds. I'm going to bring this forearm down to the ground. We lift in 3, 2. Let's go. Hips stay square. Nice core stays tight. If I came underneath you and punched you in the gut, right now, Right. Don't let that core drop out. When you get to the top, hold for a second. Right? That's where the magic happens, right there. Hold for a second, get to the top, hold, and squeeze. Squeeze. I'm thinking about making a stamp with my heel on the ceiling. Stamp your heel up to the ceiling. Stamp it. There it is, right there. Nice work. Stamp it, squeeze it, hold it. Nice. Stamp it, squeeze it, hold it. Then slowly lower. Lower with control. Yes. You got this, guys. You're there for five, four, three, two, and you're out. Nice work. Awesome job, you guys. Double dumbbell comes out. Here we go. Band goes back up to the thighs. You ready for one more hamstring hold? We're gonna hold it, and then we got a fun burnout on the other side. Fun burnout on the other side. 25 seconds per leg. You can do anything for 25 seconds. If it felt easy, get a dumbbell on your hips. It didn't feel easy for me. Here we go. Walk those heels out as far as you can. We go single leg hold in 3, 2, 1. Lift and hold. Come on. How far can you get that heel out away from your body? You want to embrace the shake here. Embrace it. Hips and glutes are not touching the mat. No, they're not. Even though I feel like they might. Come on. Yes, you can. Come on, squeeze it. It's a hamstring burnout. You want to make it harder. Pull up on this knee. Get some tension on this hip flexor. Five. Switching legs in four, three, two. Set it down. Switch it. Come on. 25 seconds. Other leg. Yes. Rachel, come on. That heel is driving into that ground. Those hips are lifted. That back is strong. You got this, team. Yes. What would it look like If I said 10 more seconds here? Could you get up one more inch? One more inch? I think you could. I think you could. For five, four, three, two. Take it down. Yes. Nice work, team. Keep that band on. Keep that band on. You ready to burn it out, Rach? Go. Let's finish it. I'm taking that band right here. Back to my calf, shin, ankles. We go three minute burnout. Banded squat jacks. Banded squat jacks. Down, down. 40 seconds of that into 40 seconds of kickbacks. Kick and kick, then 30, 30, then 20. 20. You got three minutes of no equipment, no dumbbells, just your body weight. Dig deep. Squat jacks and kickbacks. You ready? Let's go. Finish it. 40 seconds of squat jacks in three, two. Let's go. Wide at the bottom, narrow at the top. Come on. 40 seconds. Use those outer, outer upper butt cheeks. Another push up to spread that band apart. We're gonna do a count at the end of this and figure out how many we did. And then you can tack that many push ups onto this workout. Whoo. Come on. Come on. Or we could do wall sit for that many seconds. I know. I feel like we gotta do something legs related. Something legs related. We could do glute bridges. Nice work. Do more isometric hamstring holds. Come on. 10 seconds here. 10 seconds here. And we go. Kickbacks, kickbacks. Come on. It's 5, 4, 3, 2, 1. Here we go. Get square. Kick right. Kick, kick. Rachel's tapping. I'm lifting. Lift the heel. Lift, lift, lift yout can always get a fabric band if you feel these bands roll up. I'm sweaty. My shins are sweating. You know, it's a good workout when your shins are sweating. Oh, that butt. Come on, squeeze it. Use it. It's strong and powerful, just like you. Let's go. Work it. 10 seconds, guys. 10 seconds. Back to squat jacks for 30 seconds. In five, four, three, two. Here we go. Squat jacks. Come on. 30 seconds. 30 seconds. Yes, you can. Yes, you can. Push it. You can do it. Do anything for 30 seconds. Yes, you can. It's your burnout round. It's right here. Come on, Come on. Nice. Yes, team. Yes, team. Stay in it. Right here. Final 10, 9, 8. You got this. 7J with it. 6, 5, 4, 3, 2. When the goal bone gets tough, you gotta get mentioned. Kick it. 30 seconds. Come on. It's tough. I know. You only got 20 twenties left on the other side. You can do this. Do you feel your glutes, Rachel? Oh, yeah. Can we just call this workout? Holy bananas and butt cheeks. Like, seriously. 10 seconds. Put that on a t shirt. 5. Fight for it. 4, 3, 2. 20 seconds. Here we go. Come on. It's called a burnout for a reason. Come on. You gotta work hard. Come on. Earn it. Earn it. Give me your best 30 minutes today. 10. Or better yet, give me a good 30 so you can give your best to someone else in your family. Maybe it's your kids, your husband, whatever you got. Three, two, one. Come on. Make yourself proud. Right here. Come on. 20 seconds and you're done with this workout. We're stretching. Yes. You're almost there. Finish. 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Whoo. Way to go, Rage. Way to go, team. So proud of you. Right here. Is gonna feel that. Yeah. Tomorrow. Let's stretch. Let's stretch that out. Let's stretch that out. Grab your band, place it on your thumbs. Cross right leg over left. Reach up, pull down on the left hand. Just gonna open that up right away. Lats. Nice. Whoo. Ha. Bring it back to center. Switch it out. Wrap the left leg. Pull down on the right hand. Open up those outer glutes and hips right there. Nice work, guys. Holy glutes and hips. Okay. And big muscles, right? Like, my heart rate is going. Yeah, you're gonna feel that one. Okay, let's bring it down to the mat. Actually, we're gonna do. We're gonna do that same stretch you got the stretch we did yesterday. I just love it so much to go figure four. And that's like. It primed you. It was priming you for. It was coming. Drop here. Now drop. Wait, I did that wrong. Drop here. Now drop to the left and bring your left elbow. Oh, my goodness. You feel the glute stretch? This stretch was made for this leg day specifically. Holy cow. There it is. Up and over. Kick it out long. There we go. Reach for those toes. Nice little hamstring shake out. Pull those calves towards your face. Make sure you give yourself a nice little calf stretch later today. Put those toes up against that bottom stair, that staircase. Just let those heels drop. Should feel good. Here we go. Nice. Left ankle to right knee. We're going to tap this way now. We're going to come all the way up and over and then take that left elbow and just release it down to the ground. You're going to feel this open up right here, which was so fired up today. Way to go, team. I'm so stinking proud of you guys. You are almost through week one of Build 30. Yes, you are. Go ahead and just do this stretch too, because it's going to feel good. Nice little glute stretch. We are back on the mat, you guys, for the final day of week one. It is day five. It is full body and abs. Come back and join us. Finish week one strong. You're so close to ending ending week one. You did it. Four down, one to go. Go. Four down, one to go. To finish off week one. So proud of you. Keep hanging with us right here, you guys. You're crushing it. Awesome. Work that outer glute. Yeah, we're good. Keep. Just gonna stay here. Keep stretching this glute all day. So proud of you. Thanks for being here. Awesome job, Rach. There you go. High fives to you guys at home. We'll see you back on the mat. Day five tomorrow. Awesome job crushing that leg day. If you loved it hit subscribe to our channel. I've queued up day five of the program program for you right here. Or you can find the entire build 30 program in that playlist right there. Have a great day.