Build 30 Day 5: 30-Minute Full Body + Abs Workout

Hi, I'm Lindsey Baumgren of Nursery of Love, and this is your full body and abs workout. It is day five in our build program. If you want the full program, hit, subscribe to our YouTube channel. All right, you guys, welcome back. It's day five, the final day in week one of our Build 30 program. You are crushing it, and you showed up today. Let's finish this week so stinking strong. I'm joined by the amazing Rachel. Hi. She's going to be offering modifications throughout today's workout. We are coming at you with a full body and abs workout. One of my favorite ways to round out the week. And we're doing doing it tri set style. So we have three circuits. Each circuit has three moves you're gonna do. Each circuit times three sets. Tri sets. Do you get it? Okay, here we go. You're gonna go arms, legs, abs, arms, legs, abs. 30 seconds of work, followed by 15 seconds of rest. Repeat each circuit times three sets. It's gonna be quick. It's gonna be dirty. It's gonna be an awesome, challenging 30 minutes, and we're gonna finish this week strong because I don't know about you, but my legs are so toasty from yesterday. These glutes and hamstrings are on fire. Okay, so we're going to go full body today. We're going to shake them out. We're going to move and get that soreness out of our legs, and then we're going to have a solid weekend to rest and recover. So go hard today. You guys ready to get right into it? Let's do it. Let's get ourselves warmed up. All you need for today's workout is dumbbells. Anywhere from 15 to 25 pounds is what I got with me today. 25 is for my goblet squat. We're going to be doing. Grab whatever you have, and let's get warmed up. Big inhale. Reach up nice and tall. Tall. Exhale, baby back bend. Nice work, you guys. From here, you're actually just gonna go right into a forward fold. Can you reach for your big toes? If you can, great. You can hook your fingers underneath there. If not, you can hang out here at the shins or calves. We're just gonna shake those legs. Alternating knee bends because, holy bananas, hammies and glutes from yesterday. From here, you're gonna drop into that nice little squat. Elbows are gonna fall inside the knees, and then as I go up, I'm going to drop them neck and round through, through the spine. Almost like that cat cow. You're like a little bit in that position right there. Now drop your seat again. Just gonna slowly ease into it today because my legs are just spicy. Here we go. Back up. Nice. One more drop low. And from here, you're actually just gonna go right back to your seat. We're gonna mix it up a little bit because I need to do some of these for my outer glutes. Upper, outer butt. Upper outer butt, huh? You heard it yesterday. Okay, so 90, 90, 90 degrees here. 90 here. Knees push into the mat. Hinge forward. This should feel so stinking. Good. You should feel that outer upper butt cheek. Just relaxing and stretching. Nice option. You can take your hands behind you and guide it, or you can put your hands out in front. We're just going to switch over to the other side. That 90, 90 hip rotation. Come into it. Nice forward fold here again, hitting the outer upper butt cheek on the other side. I promise it's the last time I'm going to say it today, but they are sore from yesterday. If you want to challenge yourself, those hands can go behind your head and you can hinge forward this way. Take it a little bit. Good morning style. Come back up, up and over. Take it back down into that 90. 90. Nice. Come back up. And from here, I'm just going to go into a seated position. Fingertips are going to face my butt cheek. We're going to warm up our hip flexors and abs because we're going to work those today. Just knee pull and knee pull, knee pull and knee pull. Go. And eight, seven, six. You got it. Five, four, three, two, and one. Come up and over into tabletop position. That's where we all meet. All fours right here. Drop the belly, lift the chin, and then reverse it. Spine goes up towards the ceiling. Tuck the chin to the chest. Do it again. Drop the belly, lift the chin and reverse it. Spine goes up towards the ceiling. Find a nice neutral spine and just wag your tail a little bit. Stretch out those hips. Yes, that feels good. Okay, hips stay high. Hands walk out away. Nice puppy dog stretch. Big inhale through the nose. Exhale. Armpits fall towards the ground. Just opening up those lats as we're going to go into some overhead presses today. Nice work. Walk it back in from here. Step back. Find that high plank position. Shoulders are stacked over wrists. You can always drop to your knees. You're going to step right foot outside. Right hand hand comes behind the head. Open up gate follows the elbow. Drop the elbow down towards the calf, shin, ankle, shoe. Open up gaze follows the elbow Drop it down. Little T. Spine rotation. Thoracic spine rotation. Mid back. As well as opening up our hip. Drop it down. This time you get to go for the big reach. Go for the big reach. Hold it here. Sweep to the back for four. 3, 2, 1. Step back. High plank. 2. Push ups. Knees or toes. Down, up, down, up. Left foot goes outside. Left hand. Left hand behind the head. Drop the elbow. Open gaze follows the elbow. Drop the elbow. Nice. You're just flowing through this at your pace. Goal is to try and get that elbow as close down to the mat as you can here. Nice work. Can I get to the mat? Open up those hips and then open as far as you can. Rotate through that mid back. One more, one more. All the way down. This time you go for the full reach. Full reach. Shoulder sweeps to the back for 4. 3, 2, and 1. Step back. Find that high plank. Push up and back, down. Dog pedal out those heels. Big inhale here. Chest presses towards the thighs. Steady the feet. Now bend the knees. Drop and push. Drop and push. You got it. Four. Nice work. Three. Awesome job. Final 2. And 1. We're gonna stretch those hamstrings and test them. Rachel, can you walk your feet up towards your hands? Walk your feet towards your hands. Nice little ragdoll pose here. Nice. Bend the knees. Roll up one vertebrae at a time to get to the top. Two big shoulder rolls. Up, back and down. Up, back and down. Good morning. Hands come behind the head. Hinge and lift. Hinge and lift. Showing that posterior change. It's a little extra love today because it needs it. I don't know about you, Rach. Nice. Final three, but I couldn't sit on the toilet yesterday. Going downstairs or upstairs? One. Drop it into a squat. Down, up. Come on. Down, up. Nice. Down, up. Then we're going to show you two moves from today's workout. And we are going to get into it. Squat it out. Squat it out. Go. Four. Nice. Three. Yes. Two and one. Pendulum. Lunge. So right foot is going to step forward. Come up. Plant. Step back. Left. Nice. Step forward right. Step back. Left. Forward, right. Back on the left. We're doing this to keep all of the work in that right leg, right? Now, right, you're pushing up right. Driving upright. One more. One more. Push up right. Drive upright. Nice. Let's just go for some hamstring pulls. Stretch those quads for four. Three. Switch your lunge in two. One. Here we go. Step forward, left. Plant. Step back. Right. Nice. Forward on the left. Back on the right. There it is. Finish that. Warm up nice and strong. And then guess what, rach? We got 30 reps. That's how we kick off the workout. You know it, you know it. And we're gonna shake through those hamstrings. It is full body strength and abs today. One more, one more. Nice. So we're gonna give you a fun move. One more move. I want to show you the snatch rack, rotational lunge. Pretend you have a dumbbell right here. Right hand. You're gonna tap the ground, snatch up, rack it, pivot, step back, right. Rotational lunge. Right. So tap. Snatch rack, step back, right. One more here. Snatch rack. Nice. Step back, right. High. Knees at the top. Get them up. Get up. Warm up those hip flexors and ABS for 4. 3, 2. Rotational lunge. Other way we go. Snatch rack. Step back, left. These toes can pop up towards the ceiling or stay planted. Whatever feels good for you. They go up towards the ceiling. It's going to give you a little bit deeper in that rotational lunge. Nice work. You r you warm? Nice and warm. She's warm. I'm warm. I hope you're warm because we're going to get into our 30 reps. It is suitcase swings. If you're with Rachel, you're going to use one dumbbell and do a standard swing. If you're with me, you're going to grab two heavy weights. Okay? Feet are about shoulder width distance apart. Rachel's going to go a little bit wider. She's going to put the kettlebell or dumbbell between her leg. I'm going to take two dumbbells at my side. You know those paper towels that, like, pull apart in half? You get one sheet, two things. Pretend those are on your feet. Pull the paper towel apart. Pull it apart. Engage those outer glutes that are sore right there. Hinge drive. That is your move. Swinging right up to shoulder height. Okay. Hips and glutes do the work. You're like, sweet Jesus, I just did these yesterday. I know. We're going to do them again. We're going to shake it out. 30 reps. Say yes, I can. In 3, 2. Let's go. Hinge drive. That's 1, 2. You got 30 total. Yes, you can. Come on. Drive through those heels to drive those weights up to your shoulders. You do one weight or two weights. We're shaking out the glutes and hips from yesterday. We gotta get some blood flowing to those muscles, right? And today is full body and abs, so. Holy bananas. You feel your core turn on right away. Come on. Full body and abs. We love to Love it. Nice work, team. You got this. Yes, you can. Right here. What would it look like if I said ten more? Right here? Go. Ten. Come on. Nine. You got it. Eight. Stay with it. Seven. Yes. Six. Come on. Five. Four. Three. Two. And one. Holy bananas. That's one way. Just start a workout. Weights go down, water's up. My glutes and hammies are ready to tackle. Day five. Circuit one. Circuit one. We're gonna hit the biceps. First. We go arms, then we go legs, and then we go abs first. Move. Good old bicep curl. We haven't done those yet in this program. Good. Standard bicep curl, palms face out. 30 seconds. Bicep curls in. Three, two. Let's go. All the way up. Down with control. Right up. If you want to rotate on the way down, use a little rotation right there. Nice work. It's just one curl at a time. Curl up and down. If you want to grab heavy weight, you can always alternate. And try and stick with these twenties here. Nice. Palms are facing out, pulling that palm up towards your shoulder. From here, we're going to drop down to one weight to go into a goblet stagger, squat. In 5, 4, 3, 2, and 1. I'm going to drop down to my 125. Go a little bit heavier here. Hold it at my chest. You can always take two lighter weights at your sides. You go squat, stagger, squat, stagger. So start with feet parallel. We'll step back. Right. In three, two. Let's go. Goblet, squat, stagger, squat. Goblet, squat, stagger, squat. It's kind of like a tension squat because you're technically never coming all the way up. All right. Those knees never lock out. There's constant tension on those legs. I go squat, stagger, squat, stagger. Nice. Elbows are falling in between the knees. 10 seconds. Those legs are getting warm right away. Come on. We go core in 4, 3, 4, 2. You're out. You're gonna take that one weight. It's just a marker. Set it on the ground in front of you. You don't even have to use a weight if you don't want to. Right here. Fingertips face my butt. In, out, in, out. Rachel goes one leg at a time. I got two. Pick your poison. Fingertips face your butt. Sit back. Three, two. Let's go. In, out, in, out. So we go arms, legs, then abs. Right here. Nice. You take it one leg at a time. Time. Opposing leg stays on the mat. Alternate. Alternatively, right here. You pick it up a notch. Out, in, out, in. Yes. Nice. Work team. Push it and push it. You got this. Final five. Four, three, two. You're out. Way to go, Rach. Let's go. You got three more rounds of that. Three more rounds. Oh, no. Two more rounds you go. Three sets total. Three, two. Two more rounds. Here we go. Back to curls. This time you go. Hammer palms face in. Hammer curls in three, two. Let's go. Up and down. Nice work. So hammer curl is going to hit a little bit more of the long head of the bicep, palm facing out, supine. What we did the first round, A little bit more of the sharp short head. Bicep is a what, Rachel? Two, two, headed. Yes. I just learned this about TR Triceps. That's why Lindsay said that. It blew my mind. 10 seconds. Come on. Go heavy. Curl up. Lower with control. Lower with control. For five, four, three, two. Set them down. Switch it out. One heavy weight at your chest. Alternatively, take two at your sides. Okay? Goblet, squat, stagger. Squat feet go parallel. Then we step back, right? In five, heel the last. Take a breath. Three, four, two. Let's go. Goblet, squat, stagger. Squat, goblet, stagger. It's harder because you're never coming all the way up, right? Nice work. Alternating that load. Step back, parallel. Step back, chest up. Eyes up. Come on. You got this. Nice work, you guys. 10 more seconds for the legs, then you're down to core. Then you're down to core. Yes, you can. I know those legs are tired. Give me five, four, three, two, and you're down. Set the weight. If you want a marker, you don't have to use a weight, okay? It's just an option. Fingertips face the butt. Roll the shoulders out of the ears. Chest is lifted. Proud. Side to side. Side to side. In three, two. Let's go. Push, push. Think about driving your heels away from your body, then pulling those knees in, in, out, in, out. Adding that little side to side movement makes it a little bit multiplanar, which is good for us, right? We're definitely going to move in all planes today. You know, we love that at nml. Part of athleticism. Also just part of everyday functional training life. Come on. Yes. You can finish. 5, 4, 3, 2. You're out. Ready? Go, team. Grab some water. One more time. One more time. Rachel knows the drill. Third set is the best set, baby. Whoa. We're gonna mix up. You're gonna go hammer to wide curl. So I'm gonna go a little lighter. In three, two, let's go. So I go hammer curl, wide Curl up, down. Come on, let's go. Hammer wide. Up, down. I have to go a little bit lighter for this one. Feels better for my elbows on that wide curve curl. Nice work. Keep the weights off the sides. Nice work putting it together. Long head, short head, back to long head. Slow down. Combo curl right here. We love it for five, four, three, two. Set it down. Goblet squat. Here we go. Goblet stagger. Goblet stagger. Last time on this move. Finish strong. Finish strong. We'll take a longer break between sets. Five, parallel squat. In three, two. Let's go. Feet are parallel. Step back, right. Nice. Back to parallel. Step back, left. Nice. Parallel and stagger. When I go to that stagger, think 80% of my weight in the front foot, 20% in the back foot. Come on. Nice work, team. Little load transfer. Little load transfer. Come on. This an AB. 10 more seconds. Yes. You can finish circuit one. So strong. 5, 4, 3, 2. You're out. Weight is down. Last time for the abs. Side to side. Last time for the side to side abs. Let's do it. Finish strong. Nice work. Circuit one, right here. Close it out. Close it out. In three and two and let's go. Hup, hup. Nice. Everyone's getting ready. We added new features to this Build 30 program. You know what happens after we finish this. You get a big circuit one complete on your screen. Yes. You're working for the circuit one complete. Come on, team. Let's go. Finish it strong. Final ten. Nice work. Nice work. You got it. Last five, four, three, two. You're out. Circuit one is done. Way to go, Rach. Grab some water. Water and sweat towel. Circuit one, Biceps squats, abs out of the books. We're going to flip the order a little bit for circuit two. We're going to start with legs. So we go legs, then we go arms, then we go core. Legs, arms, core. Just so you avoid some. Up, down, right, chest and back. My two favorite upper body muscle groups, along with some lunges. Not my favorite leg exercise, but they are good for me. They're good for me, that pendulum lunge. We practice in the warm up. You're going to step forward, right. Step back left. Step forward right, step back left. So the work is going to stay in the right leg the entire time. Work's going to stay in the right leg the entire time for this first circuit. Step forward right, step back left. Weights at your side in three, two. Let's go. Step forward right. Nice. Step back left. So the work is always driving through that right heel Right in the front lunge, I'm driving off that right heel. Nice. Now in the back, I'm driving up through the right heel. Working the right leg. The first time, we'll work the left leg. The second time, we'll go alternating setback lunges for set three. Come on. Shoulders are stacked over those hips, unlike yesterday, where you had that hinge forward. Now you got the stack. A little bit more. Quad dominant for 5, 4, 3, 2, and 1. Holy bananas, these legs. Whoo. Push ups, push ups. Favorite chest exercise. Yes. You did Metcon 100, and you did a hundred of them. You can surely do this for 30 seconds. Kneeling or from your toes? Kneeling or from your toes? In three, two. Let's go. Lead with your chest. And up. Nice. What I like to think about here is corkscrewing my hands into the ground. Right? That's going to draw those elbows a little bit back towards your body so they're not flaring out to a tee. Right? Come on. You're half down, half to go. Yes, you can. Exhale pushes you up. Inhale down. Exhale, push. Inhale down. Exhale, push. What would it look like If I said 5, 4, 3, 2, drop. Yes. Team abs. Nice. We get to go for a fun new move. No weight, no weight. Last two moves are body weight. Sometimes harder if you're with me. Full Sit up, sit up. Get to the top. Reach for your toes. Sit up, reach for your toes. In three, two. Let's go. Rachel's got your mod. She's doing a half roll up and going for one leg at a time on the toe touch. So I'm getting upper abs here, lower abs there. Upper abs here, lower abs there. New move alert. Sound the horn. Rage down the horn. A lot of new moves in this build 30 program for you guys. The goal is to make it fun and exciting. That's what working out is, right? It is fun and exciting. You get to be here. 3, 2, 1. This is your playground. Have some fun. Have some fun. Grab some water. You're doing those three moves again. Two more times. Did it do it better? Pendulum lunge. Pendulum lunge. Left leg forward, right leg back. In three, two. Let's go. Forward on the left, back on the right. Forward on the left. Nice back. This is also a new move for us. We've done pass through lunges like front back, same leg. But this time you're keeping all the work in. That left leg makes it a little bit harder. Right? I have to really think. Think about that forward lunge. I feel a Little bit clunkier when I do it. So it's something I really have to focus on. By nature, forward lunges are a little bit harder. If you want to be kinder to your knees, you can take it all back for 3, 2, and 1. Forward lunges are hard. You're transferring that weight forward. All right, now you're doing back rows. Keep your weight. So we did push ups. Now we're going to do rows. Third time, we'll put it together standing bent over. Back rows in three, two. Let's go. Hinge and row. So I'm squeezing elbows back towards my hips. I want you to hold at the top for a second. Hold and squeeze. Lower with control. Hold and squeeze. Lower with control. Shoulders are down. Out of the ears. They're pulled back towards your hip pockets. Nice work. It's really hard for me. I always have to remind myself. In the bent over row, loosen your grip on the dumbbells. That's going to put the work into your biceps. Take it out of the biceps, put it into the back for 5, 4, 3, 2, and down to the mat. No weights. Sit up, toe touch, Sit up, toe touch for your abs. Okay? Legs, arms, abs, legs, arms, abs. Good full body workout, right? We go in three. Full sit up in two. Let's go. Roll back, roll up. Reach for the toes. Roll back, roll up. Reach for those toes. Nice not using momentum on that. Roll back and up. Go. Control down. Power up with your breath. Okay? Inhale down. Exhale. Power up. Nice work. Use your breath. Inhale down. It's so powerful, right? Controls a lot of our central nervous system, right? I remind myself I'm just like a toddler. 5, 4, 3, 2 and 1. When I want to just outburst and cry, use that breath. A big inhale, big exhale. What's the Daniel Tiger song? When you feel so mad that you want to roar, take a deep breath and count to four. There's the mom and me. All right, here we go. Back to the top. This time we go alternating setback lunges. Grab your weights. Alternating step back lunges for 30 seconds. Daniel Tiger threw me for a loop there. I wasn't expecting that. Step back. Right. In three, two, let's go. So like we said, reverse lunges are a little bit kinder on your knees, okay? But seriously, I think about that Daniel Tiger song now. It's in my head. But I think about that a lot when I'm angry, I'm like, just take a deep breath, count to four. You got this. I love when kid shows. Have Something for adults built into, you know, this is just general mental awareness for everybody. That's good advice. Good advice for the world. We're all better people when we breathe. Nice work. Deeply manage our stress. For three, two, one. Now you're gonna put it together. Push up, row. Rachel's even gonna do this, but she's gonna do it from her knees. Push up row one. Push up row right. One. Push up, row left. Put it together. Third set. Come on. In three. Hope you got five. I want you in three, two. Let's go. Lead with the chest. Row right. Nice. Lead with the chest. Row left. There it is. Lead and row. So right here, it's a push, then a pull. Chest is push, back is pull. Put it together. Push, pull. Upper body right here. Come on. Push, Pull. Yes. Come on. Finish strong. All these push ups on your toes. Yes, you can. For three, two, one more. You're out. Yes. Team. Nice work. Rachel. Let you help me. Hanging. Here we go. Final move. On the mat. Sit up, toe touch. Sit up, toe touch. Finish. Circuit two. Come on. Three, two. Let's go. Roll back. Roll up. Hit it. Roll all the way back and up. Reach for those toes. All the way back, all the way up. Hit it. Nice work, guys. Come on. You are so stinging strong. Yes, you are. Fitnesses finish this week as strong as you are. Come on, prove to yourself. Right here. You can do this. Finish it. Let's go. Final five. Whoo. Four. Come on. Three, two, one more. Sit up. Because you can. That is it. Circuit two. Grab your water. Two down. One to go. One to go. We're gonna finish with that move. We also practice. We're gonna make move in all planes. We're gonna go back to arms, then legs, then core. Arms, legs, core. For the finish. Circuit 3. I like a good tri set. Good strength. Solid way to end the week. Here we go. This is a fun move too. Let's see. What can I do this with? We'll try 20. Gonna grip your weight like this. Okay. 45°. Pressing up at a 45° angle. Lowers control. Shoulders and core. Yeah, Shoulders and core. I'll show you from the side. Rachel can stay straight on. We got 30 seconds here. Next time through, you're going to do overhead triceps. So you only do this once. Really? We go in three. Get that weight in two. Let's go. Exhale up. Inhale. Low earth control. Exhale. Press. Pressing at a 45 degree angle. Just mixing up the angle a little bit more. Chest, shoulders. Nice work. Upper shoulder. Nice work. Again. Use that breath. Exhale, push more with control. Do you feel that core fire up, too? Because that weight is going in front of the body at a 45 degree angle versus just overhead. Okay. You're loading the weight away from your body increases core engagement. Come on. Yes. You can strategically strengthen abs right here for 3, 2, 1. Every move is programmed so you don't have to think about it. You just gotta do it, right? Come on. Snatch, rack, rotational, lunge. Take that same one weight, put it in your right hand. Snatch, rack, step back on that right leg. Left toes can go up. Grab your weight in three, two. Let's go. Hinge, snatch, rack, rotational, lunge, drive off, hit the deck. Snatch, rack, rotational, lunge. Taking you into that transverse plane. Because we have to train multiplanar. Because we move multiplanar. All right? We can't just hang out in the squat rack and deadlifts and shoulder presses and chest presses. That's not everyday life, right? You are building strength for everyday life right here. Come on. Three, two, and you're out. Nice work. Core, core, hip lift. Take this one weight to the ground. Just followed my hair. Okay? I'm gonna hold on to this weight overhead like such. It is my anchor. Okay? Lift heel to the heavens. Boom. Lift heels to the heavens right here. In three, two. Let's go. Heels up. Lower control again. This is a move. You have to take the momentum out. Rachel's just shortening the movement. Doing a little bit more of a knee pull to the face versus the heels to the heavens. Nice work. Straighter the legs. Harder. Low abs. Come on. Right here. Yes, you can. 10 more seconds. Seconds. 10 more seconds. Up. Get those hips off that mat. You got this. 5, 4, 3, 2, and you're out. Again. Just a move I think we haven't done really before, but really great core move. All right, back to the top. This time, instead of 45 degree press, you got overhead triceps for me. Overhead triceps. Let's go. Hide it, show it, hide it, show it. In 3, 2. Let's go. Hide it, show it, hide it, show it. Your core is so tight. Rachel. Yes. Do you feel prepared for Lindsey to come over and punch me in the stomach? Yeah, Right. Normally. Let me show you what happens. Instantly, she shortens the distance from ribs to hip. Right there. That's what you want in this movement. No arching of the back, no rib flare. 10 seconds. Inhale down. Exhale, push. Come on. Squeeze Those glutes for 5, 4, 3, 2, and 1. Crushing in. Snatching on the left Dumbbells gonna go between my feet. Left hand this time. Snatch, rack, rotational, lunge. Stepping back on the left leg. Right toes can pop up towards that ceiling. Come on. Grab your weight in three and two. Let's go. Hit it. Snatch, rack, rotational, lunge. Drive up off that bent knee. That bent knee is that left leg. Hit left, drive forward. Hit it. We got strength and mobility built into this. A little bit of coordination, athleticism. You are an at home athlete today, you guys, you are. Every day you work out with us, you are an athlete. Come on. Yes, you can. Right here. Final five, let's go. Five, four, three. One more. Snatch Rach. Two and one. There it is. Hip lift. Take that weight, you use it as your anchor, right? Take it down to the mat. You're gonna reach those arms overhead. Grab your anchor so you get something to hold you, okay? Hold on strong. Lift those hips in three, two. Let's go. We all need an anchor in life, right? Come on. Something to hold on to what's at the center of your universe, right? Get your faith. Come on. Hold on to it. Hold on tight. Use it as your anchor. Come on. Let's go. Lift those hips towards the sky. Heels to the heavens. Let's go. Let's go. Yes you can. Using those low abs to get those heels up. Not momentum. So much control. Three, two, and you're out. Way to go, team. Grab your water. One more round. Three more. Here we go. Here we go. This time, 15 seconds of the press. 15 seconds of overhead triceps. 45 degree press in three, two. Go for 15. Come on. 15 seconds here. 15 seconds overhead triceps. Split the difference. Shoulders and triceps. Yes. Come on. Stop bending the knees. Take it overhead. In three, two, one. Take it overhead. Triceps bend. Extend. It's only 15 seconds. Yes, you can. Down, up, down, up. Hide it. Show it. Come on. Yes, you can. Then we go. Three, two, one more. Alternating snatch, rack, rotation. Grab it with your right hand. First, step back, right. Switch at the bottom. Then left hand, step back, left. Right hand goes to that weight. Step back. Right. In three, two. Let's go. Snap. Come on. Snatch, rack. Step back. Right. Drive up. Hit. Switch. Nice. I almost did the same. Arm. Caught myself. Let's go, team. Switch at the bottom. Right. Step back. Right. Drive up. Switch at the bottom. Left. Let's go. Hup. You got this, team. Come on. Come on. Nice. What would it look like If I said 10 more seconds in this move? Then you're back on the mat for your final core. Let's go. It's 5, 4, 3, 4, 2. You're out. Nice work. Find your anchor. Find your anchor. Hip lift for the final time. Hip lift for the final time. Finish strong, and then we go burnout round in three, two. Let's go. Up lower with control. You got it. Come on. Push through right here. Yes. You can do anything for 30 seconds. Finish week one so stinking strong. You guys are so awesome. So proud of you for showing up for days one through five. Yes. Let's go, team. Nice. You're here for five. Let's go. Finish it. Four. Each hip lift matters. Three. Come on. Two. One more. One. You are out. Grab your water. Grab your sweat towel. You ready for your bonus round, Rage? Let's go. Let's go. We got three minutes of bonus round. 40, 40, 30. 30, 20, 20. That move we did in the beginning. Ski swings or one dumbbell swing for 40 seconds. Then you take those weights right overhead or rack them. Three second hold march. Overhead march. Full body and abs. Ski swings into overhead march. Ski swings into overhead march. Grab your weights. Whatever you got. I got 15s. End of the week, this is where I'm at. Take your best and use it. Let's go. Ski swings for 40 seconds. In three, two. Let's go. Hinge drive. Hinge drive. You got 40 seconds here. This is your power move. And then we go into an isolated hold. Strength and power, core and isometrics. Strength and power, core and isometric. Finish strong. Come on. Chip away. Three minutes. Sounds really big. You gotta break it down one rep at a time. Right here. 20 seconds. Let's go. Those weights go overheader to the shoulders. Right into overhead marches. That's where we go. Come on. Come on. Push. Yes. 10 seconds here, guys. 10 seconds overhead. That's where you are. In five, four, three, two. Let's go. Heart rate, tie. Come on. Hold, two, three. This is hard. Hold, two, three. We got tap. Hold, two, three. You gotta fight for it. You gotta fight to get that knee in line with that hip. You gotta fight for that. Three seconds. Come on. Fight for it. Hold, two, three. Shoulders are on fire. Come on. Yes, you can. You are so stinking strong. Fighting for every rep. 10 seconds. 10 seconds. You drop and you go right back into that ski swing. In five, four, three, two, Drop. Thirty seconds. Swing. Let's go. Hinge drive. Come on. They took every ounce of me to keep those weights up. Holy stinking bananas. Did I want to drop my weights there? Come on. Ski swings. You got this, team. 30 seconds. We drop. 10 seconds each. Time. You're gonna get those weights back up overhead and you're gonna march. You can do this. Guys, let's go. 10 seconds here. 10 seconds here. 30 seconds up. Come on. Stay in the fight right here. Four, Three, two. Let's go. Come on. Push. We are all fighting through something in our lives. What is it you are fighting for? Maybe it's a solo week of parenting. That's me right now. Maybe you're fighting in the waiting, the waiting season of the two pink lines. Maybe you're in a fighting, fighting season of no sleep. You just gotta fight. You gotta stay in the fight and know that we are in the fight with you right here. Come on. 10 seconds. We are in the fight with you. Do not quit. Do not drop those weights. 5. Everything is shaking. 4. You are so strong. 3. 2. 20 seconds. Come on. Stay in the fight. Stay in the fight. Let's go. You got 20 seconds. You got 20 seconds. What are you fighting for, right? Stay in the fight right here. Ten more seconds. Ten more seconds. Don't quit. And then you're up for 20. This is it. This is it. Five. Four. Get those weights up. Three, two. Get them up. Come on. Let's go. Lift it. Hold for three. Two, One. Your other foot is a tripod. Drive it into the ground. Yes. Come on. Finish strong. Come on. Fight for 10. 10. 9. 8. You got this. 7. 6. 5. 4. 3. 2, 1. Drop them. Way to go. Holy banana. Way to go, team. Way to hang in it. That was a hard finish. Everything was shaking. At the end of a hard week, right? That is a tough week. 1. Grab your water. I am so proud of you. I am so proud. Let's cool down. You earned it, every second of that with sweat equity. Here we go. Hit the mat. Tabletop. This is gonna feel good for everybody. End of the week. Stretch. Drop the belly. Lift the chin. Release that low back. It took a lot of load this week. Come on. Rounded spine goes up towards the ceiling. Tuck the chin to the chest. Find that nice neutral spine. From here, just roll your shoulders up, around and down. Some shoulder rotation. Up, around and down. One more up, around and down. Okay, big needle. Thread. Inhale up. Exhale. Thread the needle. Right ear, right shoulder to mat. Okay, a good time again to just think about relaxing that pelvic floor. Big inhale through your nose. Big exhale, everything relaxes and melts into the ground or towards that wall behind you. One more time. Big inhale, big exhale. You worked hard. You earned this. You guys, you earned it. Nice work. I'M just so proud of you. Same thing. Other side. Big inhale. Reach up. Nice work. Big exhale. Take it down. Left your left shoulder to the mat. Nice. Big inhale through the nose. Exhale. Everything melts down to the ground or back towards the wall behind you. Do it again. Big inhale. Big exhale. So stinking proud. Week one was awesome. Take that right knee and draw a big circle with it. And you're going to plant it outside your left leg. And then you're just gonna slightly push back into a hurdle or stretch. You're gonna hit this outer glute a little bit like a pigeon, but a little bit more for that outer glute because it just needs some love this week. It needs. I forgot about this stretch. Yeah, I think. Did we do this in like strong 20 or split strong? It's been a minute. Yeah, it's been a minute. I like it. Let's do it again. Other side. Left knee draws a big circle up outside. And then you just sit back into those outer glutes. Just sit into those outer glutes. It should feel so good for you guys. I am just so stinking proud of us for crushing week one. I'm so proud of you for showing up, for powering through those sore muscles, for making it happen. You did it. On to week two, you guys. On to week two. Let's go for that puppy dog stretch again. Hips stay high. Arms walk away. Fingertips reach away from that tailbone as far as they can. Big inhale through the nose. Exhale. Armpits melt towards the mat. Nice work. Awesome. If you're capable, you're going to go down to your belly. Hands are going to plant right next to your chest and you're going to go for a little cobra or up dog stretch. Whatever feels good for you. Just looking over each shoulder, opening up that core that we worked right. Awesome job. So stinking proud. Way to go. Week one is in the book. We're going to see you back on the mat for week two. Awesome job. Crushing full body and abs. I hope you loved it. If so, hit subscribe to our YouTube channel. We've queued up the next workout in this program right here or join me to complete this entire two week strength challenge in this playlist right here. Have a great day.