Build 30 Day 6: 30-Minute Full Body Superset Workout (Arm Focus)

Hi, I'm Lindsey Baumgren of Nourish Movelove. And this is your full body workout with an emphasis on the arms. It is day six in our build program. Get the full program when you hit. Subscribe to my YouTube channel. All right, you guys, I hope you're rested. Welcome to week two of our Build 30 program, designed to help you build muscle in 30 minutes a day at home using just some dumbbells. I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout. And. And we're going to do the entire workout with just some dumbbells. It's a full body workout with an emphasis on the arms. So we kicked off week one with full body emphasis legs. Week two, full body, emphasis arms. I have anywhere from 15 to 20 pound dumbbells. Use whatever you have. We have a fun super set stack workout for you. Okay, so it looks like this. You have six super sets. Each super set has two exercise, an arm exercise and then an arm leg combo exercise. You do each exercise for 30 seconds of work followed by 15 seconds of rest. You do it twice, knock it out and you're done. You ready to do this thing, Rach? Love it. Let's go. Let's go. Arms and arms, legs. Let's get ourselves started with a warm up. Got some fun new moves for you in today's warmup. So start with your feet stacked underneath your hips. Bring your hands up behind your head. Side bend. Over to the right. Left elbow collapses. Gently, just hands are just gently on your neck. You're going to roll that neck over. Now open up those elbows. Come, come back up to standing this time. Side bend, left collapse, roll open and up. Go to the right. Right collapse. Rolling that neck. Nice open. Feels good for the back, right? One more to the left. Left collapse. Roll. Neck, shoulders back open. Bring it all the way up. Now take those hands behind your back. You can interlace your fingers if that's comfortable for you. You're going to collapse the elbows forward, rounding through the shoulders, opening the shoulders and. And then go right back into a chest expansion. Pulling shoulders together, expanding through that chest. Open it up. Do it again. Hands to the back. Collapse round and open. One more, one more. Collapse, round and open. Awesome job. From here, big inhale. Reach up tall. Exhale forward. Fold. Reach those fingertips towards mat. Walk your hands over to the right. Can you get the left hand outside the right toe? Left or right arm Windmills gaze follows. Fingertips up. Soft bend in that left leg. Bring it back down. Walk it Over. Walk it over. Right hand to left toe. Left hand goes up overhead. Nice. Let's do it again. Walk it over. This time, as that right arm goes overhead, give me some wrist rolls in that right wrist. Nice. Take it down, walk it over, reach. Wrist rolls on the left. Roll that left wrist. Nice. From here, you're gonna take it to the back of your space. We go two squats into a plank walkout. Two square squats into a plank walkout. Here we go. Squat. Squat. Nice. Hit the mat, walk up, find that high plank hold. Walk it back in. Two squats, warming up the shoulders and the legs and the core. Nice. Hands at the mat, walk out, find that high plank. Nice. Walk it back in. Two squats. Two squats. Let's go. Down, up, down, up. Hands at the mat, walk out. You're gonna do that one more time. One more time for me. Let's go, let's go. Here we go. Take it down, up, down, up. Take it to the mat. Hit the mat. Hold it here. Shoulders are stacked over wrist. Shoulders stacked over wrist. Nice. Drop your chest towards the ground. Pull the shoulder blades apart. Drop and pull. One more. Drop and pull. Step the right foot outside the right hand. Easy twist right here. Hand comes behind the head. Drop the elbow open. Do it again. Drop the elbow open. Big reach up. Set it down. Step back. Switch it out. Left foot outside left hand Big reach. Left hand behind the head. Drop the elbow open. Do it again. Drop the elbow open. Big reach up. Set it down. Step back. One, push up. One push up. Down. Come to all fours. Nice tabletop position. Cat, cow. Drop the belly. Lift the chin. Reverse it. Tuck the spine up towards the ceiling. Tuck the chin to chest. Come to a nice flat back. Take your fingertips towards you, fingertips towards you. Sit your hips back a little bit. Stretching through those wrists. Nice little rich wrist stretch. Appreciate that more with my broken pinky now. Nice. Bring it back. Now you're going to flip your fingers towards you. Palm goes down and sit back. Open up those forearms. They're going to hold on to the weight throughout the entire workout today. Be kind to those forearms and that body. Nice. From here, if you're with me, you're going all the way down to the mat. Rachel goes bird dog. I have a nice little back fly. Lift and down. Lift and squeeze. Nice. Warming up the back. The shoulders. Nice. Neck is nice and straight. Nice. Squeeze those shoulder blades together. Squeeze. You got it right here. Four. Nice work. Nice work. Five. I'm counting down. Three. Come on, Lindsay. Two. And one. Plant the hands. Tuck the toes. Push yourself up. Up and back. Down. Dog pedal out those heels. Pedal, pedal, pedal. Big inhale to the toes. Exhale. Melt the heels down to the ground. Nice little calf stretch. Drop the knees. Push the hips high. Walk the hands back to meet the feet. Stop bending the knees. Roll up all the way to the top. When you get to the top, two big shoulder rolls, up, back and down. Two big shoulder rolls, up, back and down. Let's squat it out. Right foot forward. Left toe is going to come into this L stamp squat we're going to do today. Take it down and up. Down and up. Nice. Down and up. Think 80% here, 20% back here. Nice. Go. 4. Nice work. Go 3. Awesome job. 2 and 1. Bring those feet parallel. Just pull the heels towards the glute for four. Three, two, one. Squeeze that back. Switch it out. Left toes forward, right toes to the side. L stance. Squat down. Up. Here we go. Down and up. Down and up. You got it. Nice work, team. Go four. Finish that warm up. Three and four. Two and one. You warm, Rach. Nice and warm. Let's go. Grab a quick sip of water. We're gonna jump into superset number one. You got six total. First one is gonna be back in squats. Love to start a workout with my back and squats. You got back rows. Good old standard back rows. You're gonna do it twice. Oh, we gotta do our 30 reps. Oh, Rachel. We gotta do our 30 reps. Thank you. Oh, Rachel. Coming in close. We start every build 30 workout with 30 reps of an exercise. Today is no different. We are going to kick it off with 30. Push press. One of the best power upper body moves. 2 inch dip drive, dip, drive, dip drive. Full extension at the top. Biceps by ears. Shoulders or elbows locked out. Shoulders, full extension. Yep, yep. I was like debating, can I do this with twenties? I don't know. We are going to try today. Let's start with it. We're going to try. You don't know if you don't try. You don't know if you don't try. Rack them. 30. Push. Press in three, two. Let's go. Dip drive. One, two. Come on. Three. You got 30. Come on. Two inch dip drive. Two inch dip drive. Inhale, exhale. Come on, push. Yes, you can. 30 reps. Build 30. 30 minutes a day. Start off strong with 30 reps of a power exercise. Let's go, team. Yes. Push. Come on. Nice work. What would it look like if I said 10? 10. Come on. 9. Yes. 8. Stay with it. 7. 6. Shoulders 5. Come on. 4. 3, 2, 1. I'm done. There you go. Walk away. Now, if your kid interrupts you, you're good. You got your work on it. You accomplished something already. Oh, okay. That's one way to start a workout. Now we go back in squats. Grab your weights, grab your weights. Go. Heavy back is the biggest upper body muscle group. Back rows, pull right here. Okay. Gonna hold those dumbbells at your sides. Soft bend in your knees. Hinge over. Nice tight core. Flat back. Pull back rows in three, two. Let's go. Pull. Elbows to hips. Forward. Control. 30 seconds. Pull forward. Control. Up and lower control. Nice. Like to think about a 2x4 connected from head to tailbone here. Nice flat back. Nice tight core. Loosen your grip on the dumbbells. I know I said that in day five. Loosen the grip, put the work into the back. Squeeze those shoulder blades together. Lower. Control. Squeeze and lower. Come on. Five. Yes, you can. Four. Let's finish last. Three, two. One more row. Nice work. Drop down to one weight. Let's go. Weight in the left hand. Right toes forward, left toes pop. That L stance. You're in a squat hold. Row at the bottom. Stand. We go in three, two. Let's go. Squat, hold, row, stand. You could go a little bit heavier here. Row and stand. Come on. Just one weight. Maybe you can up it here because it's a single arm. Row just on the left. Got to hold that squat. 80% is in that right leg. Drive through that right front heel. Come on, pull. Now push through the heel. Yes. Ten seconds. Pull. Now push through the heel. You got it. Legs and back. We say it all the time, Rach. They're my big mommy muscles. Come on. Three, two. One more. Because you can. Nice. Yes. You're out. Do it again. Pick up your other weight. Same two moves. Superset it. Do it again. Starting with back rows. Back rows for 30L stance. Squat. Other way. Here we go. Hinge it over. Flat back, tight core. Pull in three, two. Let's pull. Pull. Lower with control. Up and lower. Nice work. Pull. Rage. Favorite upper body muscle to work. Oh, back every day. Why is it that we just love our back? We love working back. It's so functional. Your back is so much a part of your core. So much involved in pretty much everything we do every day also. I love it. Cuz I don't know about you. I was never encouraged to work back as a woman. I feel like until like recently. Come on. It's so satisfying. Three, two, and one. Yes, I hear you. Chest and back. I Feel like I was never encouraged. I felt like those were, like, male. Yes. Muscles. Yeah. Girls do the little, like, tricep. Men do pull ups, and men do bench press. Not here, not here. Out stance, dumbbell, right hand. Three, two. Let's go. Squat. Hold row on the right. Drive up through the left heel hold row. So we do an upper body focus exercise, and then we put it into a combo move. Okay. Legs and arms. This is a full body workout, but definitely an emphasis on arm day because you're going to do leg day for day seven. Nice work, team. Come on. 10 seconds here. This program, build 30, is strategically designed to help you build strength at home. We have split training days. We got got full body days. We have emphasis days. 3, 2, and 1. All you got to do is show up and push. Play nice. Superset. 1. Done. Grab some water. Moving on. Biceps and lunges. Try and stay heavy here if you can, okay? Flip, grip, curl. Try and go heavy. You go up with palms out. Okay? Up with palms out. Turn them in. Down with palms in. Up with a supine curl, down with a hammer curl. You ready, Rach? Let's go in three, two. Let's go. Take it up. Flip them lower with control. Flip it. Take it up. Flip it lower with control. Nice work. Palms out. Up. Palms in. Lower. You got it. Slower. It's harder. Come on. Stick with those heavy weights if you can. Soft bend in your knees. Again. Think about the paper towel underneath you. You are ripping the paper towel in. Two. Come on. Five, four, Three, two, and one. Whoo. You let them fall there. Nice work. Okay, we're going to a combo move. Step back. Right leg goes forward. Lunge, curl up. Hammer curl. Stand up. Down. 2, 3. Right foot is always forward. Left foot goes back to lunge. Hammer curl at the bottom. Three, two. Let's go. Lunge, hold. Hammer curl, step up. Down. Two, three. Don't beat me up. Lunge, curl, drive, Go slow. Two, three. Keeping the emphasis here on the biceps curl, drive. Slow. Two, three. Slower is harder, isn't it? Curl, drive. Down. Two. You got one more in you. Yes, you do. Right here. Curl up. Down. 2, 3. You're out. I gotta set those 20 down like those forearm stretches you got why we did that stretch in the beginning now, right? Gonna need to do it at the end of this workout, too. Roll those wrists out. Here we go. Flip, grip, curl. Flip, grip, curl. Grab them. 3, 2. Let's go. Curl up. Flip in lower. 2, 3. I feel like I finally hit a stage in my life. We talk about goals and we talk about formations, right? I like having formations of goals. Like, I've achieved this, and then it's over. No, it's like, I had a goal of doing bicep curls with £20. Now it's over. It's not over. It's a formation. I am a woman who does bicep curls with heavy weights. It's a state of mind. That means the weights just keep getting heavier as I get stronger. For five, four, three, two, one. Okay, gotta set those down. Here we go. Left foot stays forward. Right foot steps back. Hammer curl at the bottom. Stand up down for a three count, and you're done with legs and biceps. And then we move on to triceps and calves. Here we go. Step back. Left foot forward. In three, two. Step back. Right hammer curl. Drive up. Lower, two, three. Keep those elbows off your sides. It's harder. I know. Lower with control. It's even harder if you keep your elbows slightly in front of your body. Keep your elbows slightly in front. Lower. That's harder, right? We like harder. Come on. Challenge yourself today. Lower, two, three. You got one more, and you're out. Lunge, curl, drive. Lower, two, three. Set them down. I say, as I get stronger, the weights just get heavier. Everyone's like, aren't you scared of getting bulky? We know the myth, you guys. I am trying. Trust me. I keep saying, so hard, trying to get bulky. It takes so much effort. Okay, moving on. Triceps and calves, I'm gonna drop to my 15s. Alternating tricep kickback. You come into that hinged over position. Okay, you're gonna kick right, kick left. Okay, Alternating tricep kickback. Then you're gonna drop down to one weight, come into a half tricep hold, and give me calf raises. So it's an isometric hold for the triceps calf raise, because we just don't work calves enough, and we need to. We're building them into the workout because we love calves. They're so good for sprinting, for running, for knee. Knee health. Here we go. Triceps. Hinge it over. Pull the waist up. Kick back, right. In three, two. Let's go. Kick back. Right. Nice. Kick left. I always think this in my head. I learned this in barre class, and it has just stuck with me. Think big extend, high knee bend, big extend, tiny bend just right to the hip. I like alternating because we avoid that swing sometimes when we go double, we really get into this swing of things. This is so controlled. You're isolating the tricep, the back of the arm all the way back. Tiny in big extend tiny bend for three, two, one. Drop down to one weight. You're going to take this weight. Hold each head of the dumbbell, hold it over head halfway and then give me calf raises. Yep. Toes face forward. Here we go. I'm just resting the dumbbell now. Get it up in 3, 2. You can't rest it. You got to hold it. Isometric tricep hold calf raises. Nice. If you want to take this to the bottom stair of a staircase so you get a little bit greater range of motion, you can do that. Nice. Up lower again. Hold at the top and squeeze. Squeeze lower with control. Squeeze lower with control. One of the things after my knee surgery, because I had to be able to do 20 single leg calf raises before I could move on with with knee exercises. 3, 2, 1. They're foundation to our body and our knee health. Also great for postpartum. If you're looking to get back into running, be able to do single leg calf raises before you get back into running. Here we go. Get them up. Alternating tricep kickbacks. We go in three, two. Let's go. Kick right. Nice. Kick left again. That 2x4 is head to tailbone. Nice flat back. Nice tight core all the way back. Extend. Think about really squeezing the muscle. You're working. It's the back of the arm. Squeeze as you extend. Squeeze and hold. Just like that. Back row. Give me that one second hold and that full extension. Extend and hold. Extend and hold. Nice work. Come on, baby. Triceps. Yes, you can. Let's go. Final four. Three, two and one. Set it down one weight. Back to calf raises. Let's mix it up. Come something. We don't always move with our feet like this. Let's go. Toes out. This time we're gonna find a little releve. We're gonna go bar style. Calf raises like this. In three, two. Get it up. Let's go. Calf raises like this. A lot of times we find ourselves moving with toes just always facing forward. But your toes are not always facing forward in everyday life, are they? Actually, if you take off sprinting, notice which way your feet are. Your feet are turned out like this. When you take off sprinting, your feet turn out right. There we go. I love it. Moving in the ways we actually move, right? Like you don't live in a gym. Doing everything perfectly in this one plane of motion, right? That's right. This is everyday life functional training. We are getting those calves ready to sprint for three, two, and one. I don't know, but my triceps were just hanging in there shaking. Grab some water. That is circuit three. We're on two shoulders and snatches. I love a good snatch. It's nice and powerful. So powerful. Shoulders. I don't know. I don't love shoulders as much. All right, we're gonna go lateral raises. We did overhead presses to start. We're gonna go lateral raises. See how long I make it with the double? You can always alternate. So you can go here alternating, or you can double them up. Think about going out to a 45 degree angle versus straight out. Lead with your pinky. Lead with your pinky. Soft bend in the knees. Core is nice and tight. Lat raises in three, two. Let's go. Lift up. Now you got a lower control, right? How do you feel about this move, Rach? People either love this move and, like, do it every day on arm day, or they have a love hate with it, you know, I'm just not a shoulder girl in general. I will say. I worked on push ups for a full year, right. And so I was doing push ups. What did you get to? From What? To what? 40? I went from like 10 to 40 a year, which was crazy. Yeah. But I would rather do push ups than these, I think. Get them up for four, three, two, and one. Whoo. Now go one heavyweight. You're gonna snatch. Let's go. Right hand first. So I'm gonna snatch. Rachel's gonna clean. I go all the way up overhead rack, and I go to push presses. One, two. Dumbbells gonna stay in the right hand the whole time. Burn out that right arm. And three, Grab your weight in two. Let's go. Grab it. Match rack, dip drive. Dip drive. You got a little dip drive. Using a little bit of legs so you can go heavier here. Come on, push and push. Nice. Nice. Come on. Snatch, rack, drive, drive. This is power. We're adding the legs. Drive through those heels to get that dumbbell up overhead. You're using your hips and glutes here, Using shoulders here. Nice work. 5, 4, 3, 2, 1. Holy bananas. All right, back to lat raises. Back flat raises. Take out those shoulders. One more time. Lat raises. Snatch, rack, push. Press on the left. Come on. Grab your weights. We go in five. Pick them up. We go in three, two, one. I think what's really important, Rachel, to highlight is how long did it take you to hit that push up goal? A full year. A full year. Thinking here. 300. And I was by the hair of my chinny chin. Shit. It was like December 31st, and we were still working on it. 365 days of intentional every week. We say that a lot around here. Consistency compounds you guys. You gotta get up, you gotta show up, you gotta put in the reps. Come on, finish it. It's five, four, three, two. Oh. Holy bananas. All right, shoulders. Crush them. Left hand, left hand, left hand. Snatch or clean. 2. Push. Press on the left to finish off. Circuit number four in three, two. Let's go. Grab it. Snatch, rack. Drive. Drive. Here we go. Hit the ground. Drive through the hips, push through the shoulder. Come on, let's go. Think about the muscles you're working. Drive through the hips, push through the shoulder. You are so sinking strong right here. Building strength with each rep. Come on, push through it. Ten seconds. Ten seconds. Yes, you. You can. Let's go. Push. Nice. Five, four, three, two, and one. Set it down. Yes. Rachel, way to go. Four circuits down, two to go. Grab some water. This format goes fast. Really nice. We did triceps yesterday. The three sets. The two sets, just flies. Okay, circuit five. Chest and deadlifts. I like this circuit. Here we go. I'm gonna go back to my 15s, but then I'm gonna swap out to 20s for the second move, I think chest slide. Standing chest flies. Palms are gonna face out. Your shoulders are gonna love this too. Okay, roll the shoulders back. Standing chest fly. So you're thinking opposite pinky to opposite shoulder. Opposite pinky to opposite shoulder. Right there. You're using chest and shoulders to lift you up. Really think about squeezing that pack muscle right here. Right here. Squeeze through those pecs to lift. 30 seconds in three, two. Let's go. Right hand, left shoulder. Lower with control. The lower is the hard part. You guys can get it up, but you got to lower with control. Don't just let the weight fall down to the thigh. Control it back to the thigh with grace. Come on. Strength, grit and grace. Right here. Right? How I try to get through each day. Can't get through on my own strength. I need a little bit of help sometimes, right? A lot of grace. A lot of grace. You do your best, you forget the rest. That's our motto here at nml. Come on, finish it for three, two, and one. I'm gonna swap out and I'm gonna go heavy. I've got two deadlifts into two push ups, so I'm hitting the deck. Rachel's gonna stay standing. She's gonna give you two deadlifts into those two standing chest flies. If you're with me, two deadlifts Hit the deck in three, two. Let's go. Hinge, drive through the heels. Hinge drive through the heels. Weights at the mat. Step or jump back. Push up. Is it one or two? One or two? It's two. I screwed up. I'm sorry. One. A little grace here, Lindsay. Yeah. Hit the deck. Step back. Two push ups. Down, hook down. Sorry about that, guys. Here we go. Down, up, down. Nice. Hit the deck. Two push ups. Let's go. Down, up, down, up. Big exhale at the top. Come on. Down, up. Three, two. Set it down. Rest and recover. Nice. There we go. Okay, Get a second stab at it. That's good for me. All right, now we know what we're doing. Standing chest flies, palms face out, right hand, left shoulder. In three, two. Let's go. Standing chest lie. Nice. Getting after the chest right here. We're actually going to stay on the chest a little bit in circuit six. Like we said, Rachel, it's a big muscle group, often under trained. We did push ups in week one. Hit a lot of chest this week. You're gonna hit shoulders and back for your arm day. So we're gonna get after chest today. We're gonna get after chest today. Come on. What would it look like If I said 10 more seconds here? Yes, you can. Let's go. Stay in it. Final five. Four, three, two. Set them down. Switch them out if you need to. Two deadlifts, two chest flies. Two deadlifts, two push ups. Nice. Now we all know what we're doing. Let's give it our best effort. Grab your weights. You go in five. Come on. Three, two. Let's go. Hinge, drive through the heels. Hinge, drive through the heels. Plant and drop. Two push ups. Down, down. Come on. Let's go, team. Nice. Down. These are the only push ups you have to do today. Can you challenge yourself and take them from your toes? You're not going to get through a ton of reps. Challenge yourself today. Ten seconds in this move. Finish strong. Let's go. Two push ups. Down, up, down, up. Finish. Three, two, and you're out. Set them down. Nice work, guys. That is five circuits down, Rach. One to go cruising. Cruising. Circuit six. We take it to the mat. Like I said, we're going to stay on that chest rotational chest press. Going to get after chest today. Take it to your back. Gonna give me a chest press right here. Rotate the palms in. Inhale, down. Exhale, push. Rotating chest press so I rotate my pinkies towards each other. Getting a nice squeeze of the pec. Inhale down Exhale, push. Are you ready to do some chest presses, Rachel? Let's do it. For the record, when you chest press, you're not out here. You don't push anything like this. You have no leverage, Right. When I push something, I'm pushing from here, right? Take those elbows in just a little bit. Drop those elbows down towards your bra line. Here we go. It's going to give you more leverage. It's going to be kinder to your shoulders. We push in three, two. Let's go. Push up. Rotate. Pinkies together. Come it down. Push up. Rotate down palms. Rotate out as you go. Down, exhale, Rotate in, inhale, down. Exhale, push. Inhale down. Exhale, push again. Remember the chest press, Commonly the bench press. We always thought it was a guy's move. Not right here. This one's for the ladies, guys. This one's for the ladies. Go. Heavy chest is the second big biggest muscle group in your upper body. Use it to its full capacity for 3, 2, and 1. You're gonna drop down to one weight. Doesn't matter which one. Okay. Opposite leg goes into. No, same arm, same leg. Glute bridge. Opposite leg is gonna float. If you want single double leg with Rachel, you're going to chest press, glute bridge, overhead pull. Up, down, push. Grab the dumbbell with your other hand. Overhead pull, single arm press, double arm for the overhead pull. Gotta get my ponytail right on the mat. Get your ponytail right. Here we go. Heel is close to your butt. We push in three, two. Push. And bridge. Grab the weight lower with control for the lats up chest, glutes back and lats right there. Inhale, exhale. Hold the hips high as you pull. Overhead core control. Down, up, core control right here. Getting a nice extension of the lats. Dumbbell goes all the way down. Big reach. Pull up overhead. Pull the armpits down towards your hips. Right here. Working the lats with just a dumbbell. Chest and back first. Ready? 2. And recover. Grab that other weight back into rotational, chest press, rotational chest press. And then we do single arm, other side. Here we go. Rotational chest press. Rest for three. You're back on in two. Let's go. Let's go. Push. Pinkies, rotate together. Inhale down. Exhale, Push and rotate. Inhale down. Exhale, push and rotate. Inhale down. Nice. Come on. You're not just slamming those weights together. This is all controlled movement, strength and control. This is a muscle building program. Build 30. We are building muscle in just 30 minutes a day by strategically hitting isolated exercises into full body compound. Lift. Come on. Three, two and one. Nice work, Nice work. You need both of them. You need isolated and full body dumbbell. Left hand. Left leg is going to bridge, right leg is going to float. And then you're gonna go double arm into the overhead pull in three, two. Let's go. Push. Grab the weight with both arms. Overhead pull. Up, down. Push. Overhead. Pull with control. Keep those hips nice and level. Down, push. Overhead. Nice right there, guys. Inhale, exhale. Control it down. Bring it back down. Up. Lower with control. Pull back. Come on. This is your final move before we go to Burnout team. Finish strong right here. Final five, four, three, two and one. Nice work, Rach. Awesome job, team. Dumbbells can come off to the side. That was your strength workout. Now, you ready for the three minute burnout? Yes. Let's do it. Three minute burnout. It's a fun one. We go 40, 40, 30, 30, 20, 20. Just like we've been doing all through days one through five of build. This is no different. And today you gotta press jack. Grab that heavy weight if you can. Let's see how long I can stick with 20 holding one hand of the dumbbell each hand. Rachel's gonna tap. I'm gonna jack. Push. Push for 40 seconds. From there you go right into overhead triceps. Oh, my goodness. I know those triceps are gonna be on fire at the end of this. Shoulders and triceps. Great way to finish arm day. You ready, Rachel? Here we go. Let's do it. Press Jacks for 40 seconds. In three, two. Let's go. This is your burnout, guys. It's your chance to push your heart rate just a little bit. Push your endurance right here. Shoulders and triceps. What do you got today? Anything you got left right here. You turn it on, dump it out, let's go. Come on. Pour the gasoline on the fire and let it burn. Let's go, team. Half down, half to go. Push, push. One rep at a time. Yes, you can. Yes, you can. Come on. Keep jacking right here. 10 more. Let's go. Go. 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Overhead triceps. Let's go. 40 seconds. Bend. Extend. Inhale. Down. Exhale. Push. Let your heart rate come down. Catch your breath. It's gonna be mighty hard. You gotta fight for it. Come on. This is where the time drop starts to feel really motivating. Don't stop moving. Here we go. Switch the weight. Keep moving. Come on. Let's go, team. You got this. Come on. 10 seconds. 10 seconds back to Jacks. 30 seconds of press jacks. That's where we go in for three, two. I'm go back to my 20. Let's go. Come on, push, push. 30 seconds. Yes, you can. You can do anything for 30 seconds. Let's go. Up, up. Come on, push, push, push. Each rep is a tiny push forward in your life. Move your body and create movement in your life. What are you reaching for right now? What's the one thing you're gonna do today to get yourself a little bit ahead of the game a little bit better? It's right here. Come on, push. Five, four, three, two, one. I gotta drop weights. Let's go, triceps, 30 seconds. There's no talking, silence, just breathing, eye squinting and working hard. Come on. Yes, you can. Let's go, team. Together we're stronger. Let's go. Come on, right here. Final five, four, three, two. Let's go. Press jacks for 20 and you're done. Come on. Press jacks for 20. Triceps for 20. Yes, you can. Come on. You gotta work hard. Put in moving the bike. Everything's going. The mic's going 10 to 10. 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Come on. 20 seconds of triceps. Find the one, then you're out of here. Let's go. Why are triceps so much harder, so hard? I know you always say that it could be bigger than the bicep, but it's not. Finish. 10, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Holy bananas. We made it. That was a burnout. Lindsay made it to the other side of the burnout. Way to go. Way to go, Rach. Nice work. So stinking proud. Way to go, team. Always feels so good to be on the other side, doesn't it? We did it. We didn't. Let's try stretch. Big inhale, reach up, exhale. Right hand goes right for the middle of the back. We're going to stretch that tricep. It is just like a noodle. Here we go. Up and over. Side body, stretch to the left. Open up the lats, the obliques, side body. So glad to be on the other side of that. Take it down. Flap those wings. Nice. Take that right arm across. Drop the shoulder. Gaze over your right shoulder. Nice work, team. Thank you for showing up and working hard today. Definitely do not take for granted that you guys choose to sweat with us. We're so grateful you're here. We're so grateful you're choosing to do build 30 with us. We have Put a lot of sweat equity into this program, and we appreciate you guys doing it with us. Up and over. Side body stretch to the right. Open up the lats, the obliques. Nice work. Those triceps are gonna feel a little spicy tomorrow. But don't worry, you get a break. We go legs tomorrow. We go quads and glutes. We hit hammies and glutes in week one. Gaze over the left shoulder. So we go quads and glutes in week two. Bringing back the heel, elevated squat, the move you guys love to see. It's coming back tomorrow for you. Give those arms a break. We go back to legs. So proud of you guys again for showing up nice and strong today. Take it down to that tabletop position. Go for those shoulder rolls. So just roll the shoulders up, back, and around in the tabletop position. Take it through a full range of motion. Feel those shoulder blades. Just rotate through every motion. Up, out, around and back. One more. That feels good, doesn't it? Yeah. Oh, I need to do this more. Throughout my day, I always tell myself that I should definitely do this more. That's why you build it in here. That's why you build it in. Okay, Give yourself some space. Go for that puppy dog stretch. Hips, stay high. Big inhale. Armpits, drop to the ground. Now take your palms and flip them up towards the ceiling. Now let your hands reach for the the middle of the back. Getting a little bit of a more triceps here because holy bananas, those triceps felt it. Hands reach for the middle of the back. You could always take this to a box and let your head fall through. Gonna give you a little bit more range of motion. Nice work, you guys. Way to crush today's workout. So sinking. Proud of you. Take it up and over. Let's go. Tabletop Plant your hands. Fingertips are gonna actually face out away from you. You can just take it into a normal stretch or you can come up and then one arm is just gonna reach over. Set it back down. Other side. Big tabletop. Reverse tabletop. Reach up and over. Sit it all the way back. Give yourself or your partner or your five year old a high five and say, we did it. We'll see you back here for day seven. Awesome job crushing full body and arms. If you loved it, hit. Subscribe to our YouTube channel. I've queued up day seven leg day for you right here. Otherwise, join me and complete this entire two week challenge in this playlist right here. Have a great day.