Build 30 Day 7: 30-Minute Quad and Glute Workout (Dumbbells)

Hi, I'm Lindsey Baumgren of Nurse Move Love and this is your glutes and quads workout day seven in our build program. Get the full program when you hit. Subscribe to our YouTube channel. All right, welcome back. Day seven is all about leg day. We are hitting the quads and the glutes. In week one, we hit the hammies and the glutes. Now it's time to give these thighs some love. And Rach, are you excited? I'm excited. I'm nervous, but excited. I am joined by the amazing Rachel. Be offering modifications throughout today's workout. As you notice, I have a box in today's workout I will be using. You could grab it, an ottoman, a chair, a bench, a cooler, whatever you have at home. I'm going to be using this box. Rachel's going to show you how you can do everything from the mat today. So we got the box and then we have weights anywhere from 15 to 20 pounds. I also have these nice little heel wedges because we're going to go heels up style today. If you don't have these, no worries. Grab a thick book, use another set of dumbbells. We're to going to show you how you can do everything from the mat or using these wedges. It's just going to elevate our heels, put more emphasis on our quads today. All right, you guys, it's going to be a lot of fun. We got giant sets coming at you. Two giant sets. If you remember, day one, we did giant sets. Two giant sets, four moves per set. You're going to do each move for 30 seconds of work followed by 15 seconds of rest. You're going to repeat each giant set times three. All right, True muscle building workout. We are going to crush legs today. Are you ready? Let's do it. Leg day, leg day. Let's go. We're warm up a little bit differently today, you guys. We're going to take it right down to the mat. I'm going to use my towel just for my other knee here, but you can have, like something to hold on to if you want. You're going to take your outside leg, come up here to a 90 degrees, and all you're going to do is lift this leg off the ground. You're going to engage that hip flexor, engage that core lift, and hold for 3, 2, 1. Now, can you do a big knee rotation, big hip circle for the hip, come down, plant the other hand, reach in into bird dog. Look at this fancy move to start with. Hold for three Two, one. Come back up. Pull that knee through. Bring it up. Hold. Hold. You're just using this box for just a tiny bit of support. Tiny bit of support. Hold for three, two, one. Big hip circle. Plant the right hand. Reach the left hand, left hand, right foot reaching away from each other. Nice flat back. One more time. Engaging the back, engaging the core. Pull that knee through. Through. Lift and hold. Hold for three, two, one. Big knee circle. Take it all the way down. Around. Big reach. Right here. Reach. Hold for 3, 2, 1. Come into Tabletop position. Drop the belly. Lift the chin. Nice. Reverse it. Tuck the spine up towards the ceiling. Nice. From here, tuck the toes. Hips. Go high down. Dog pedal out the heels. Pedal out the heels. You're going to drop the knees. Drop and extend. Bend and extend. Go. 3, 4. Nice work. 2. Warming up those knees. Last one. Set both knees down on the mat. Right here. Come up. Bring it up. Set 90 degrees. Now push it out and tick tock your arms down, Elbows hitting into this inner thigh, opening up the hips. Nice. Nice. From here, you're going to take this knee and you're going to push it straight over knees over toes. And now you're going to go off to the side a little bit because we don't move linear. So push out towards your pinky toe. Come back to center. Now push towards your big toe. I know it's scary. I have my knee brace on because this is my surgery knee, so this feels scary for me. But this is good for our knees. Knees go over toes straight ahead. Knees go towards the pinky toe. Knees go towards the big toe because this is how our body truly moves. Bring it back to center. Nice work. From here, I'm going to rotate all the way around. I'm going to plant here. Rachel's going to go into a lunge position. I'm going to go into a Bulgarian lunge. Okay, so rear foot elevated. Shoelaces down. Take it down and up. Down and up. Getting your body ready for the moves you're going to do today. The rear foot elevated lunge is probably one of the best gluten quad exercises. So, yes, you're going to do it today. For three. Nice. Two and one. You're simply going to turn around. Keep this foot on the ground. Bring this foot up to the box. Come right here. Rach, you come with me. Heel that's on the ground is going to go into a calf raise. Down, calf raise, little runner. Calf raise isolated. Nice. Lift that back heel. Nice. Your 30 rep move and your burnout might have Just a little bit of jumping in it. We're also going to do heel elevated today. So we want to make sure the calves, the ankles, the Achilles are warm. Last one. Nice. Walk it over. High five me. Let's do the same thing. Other side. I'm going to bring my little baby towel for my knee. Switching sides just so that outside knee can be the one that we're lifting. Using the box just for a little bit of support. Here we go. Lift it up. Hold, hold for three, two, one. Big hip circle. Take it down. Plant the hand. Reach right hand away from left heel. Reach for three, two, one. Come up. Bring that knee up. Hold, hold for three, two, one. Big hip circle. Swing that hip around and reach. Bird dog. Hold, hold for three, two, and one. Bring it up. Nice work. Here we go. Hold. Engage that hip flexor. Engage that core. 3, 2, 1. Maybe you could take your hand off the box. That's challenging. Big hip circle. Bird dog for 3, 2, and 1. This time, set it down. All right, you're gonna come up here. Shoelaces go down towards the ground. Little Nordic reverse Nordics right there. Warming up the quads. Hinge back, come forward. Hinge, hinge, hinge, hinge, hinge. Reverse Nordics and come forward. Engaging that quad. You should feel turn on right away. Hinge, hinge, hinge, hinge, hinge. And up. One more. Also a key exercise I had to do in my post knee surgery recovery. Strengthen those quads. Nice work, you guys. Bring it up here. Left leg comes out. Tick tock it down. 45 degree stretch. Pushing elbow into knee, opening up the hip feels really good. And then we're gonna drive the knees over toes. Knees go straight over toes. Knees go towards the pinky toe. Knee goes towards the big toe. Do it again. Knees go straight over toes. Knees go towards the pinky toe. Knee goes towards the big toe. Awesome work, Bulgarians or split squats. Other side. Shoelaces down. Find it, bring it up. Shoulders are going to be a little bit more stacked over hips this time. Down and up. Take it down and up. Nice work. Right here. You got five. Nice. Four. Awesome. Three and two and one. Turn it around. Right foot on the box. Left heel on the ground. Here we go. Run up. Calf raise for the back foot. Nice. Drive that heel to toe action. Heel to toe. Nice. Heel to toe. You got it big. It's powerful. Hup. You got it. Final four. Nice work, Rach. Three. We look athletic, right? And one in our bright yellow poppy. Awesome work. Nice work. You want to come over here and Team up. Work with me. Get this box off. Nice. Thank you. Teamwork makes the dream work. We say in the Bomb Grin house. All right, you guys, here we go. Let's finish this warm up right here. Let's go for some good squats. Down, up, down. Up for four, for three, for two, for one. You ready to challenge yourself? Single leg squat, ankle by ankle. Tap and reach. You can go to a stagger or single leg. We're only going to do one more because this is a challenging move. Same thing. Other side. Down and up. Down and up. It's even harder if you try and keep ankle by ankle. We got one more. Maybe we did more. Take it nice and wide. Cause X hit up. Hit. Open up those inner thighs. Hit. Nice work. Last four. You got it. Three. How are we feeling? Two and one. You feeling good about those legs? Lots of good moves. Shake it big. I like it. Yeah. Something different. Keep you engaged. Engaged. All right, here we go. You got 30 reps of a move, and today is the frog jump. Let's get froggy. Rach looks bring me here. Heels in, toes out, right? Like a little bit of a sumo stance. I'm gonna tap the ground, jump. Little jump for me. Rachel's just gonna give you a calf raise. You don't have to jump. You got 30 of these. We're gonna start leg day with some power. Okay? We're gonna hit those inner thighs. Top of the thighs. Let's get into it. 30 reps. Nice. No easy way to do it. You just gotta do it. Let's go in three. Two. Let's go. Oh, that's one. Come on. Two. You got 30 total. Three. Good to start leg day with a little bit of power, a little bit of intensity. Get explosive and then get strong. Come on. Get explosive and then get strong. That's our motto today. Let's go. Nice work, guys. Crushing this. Absolutely crushing it. The good news is, is you're gonna see this move again at the end of your workout. Say what? I know. Come on. Come on. You got this. What would it look like if I said ten? Come on. Nine. Whoo. Eight. Stay with me. Seven. Six. Feel those legs. Five. There they are. Four. Three. Two. One. Holy bananas. Not even out of the warm. Warm up. It's gonna be a good leg day. When you start like that. Eat the frog. Froggy jumps. It all ties together. Just gotta eat the frog. You gotta do it. Giant set one. Giant set one. I'm gonna go heels up. Rach, you want to show heels up on weights? Yep. Rachel, I Show you how you can do heels up on weights. I'm gonna use wedges. Use whatever you have. You could use a thick book. Gonna go heels up, goblet style. One heavy weight. Pick your poison. Tension triple tension squat. Heels up, ready to go. All the way down, halfway up. Down three fours. You never come up to standing. Down, half down, three, four. Down, half down, three, four dot all right. Heels are up. It's just an option. Going heels up gives you greater range of motion. More emphasis on the quad. 30 seconds, say yes, I can. In three, two. Let's go. Down, half down, three, four. Down, half, down, three, four. Down or half down, three, four. All right. My math is not very good, but I know that 3, 4 does not mean a full cup. You don't come up, you never come all the way up to standing. Those knees never lock out. The tension is constant. That's why we call it a triple tension squat. Today we are going to play with a lot of time under tension. One of the best ways to. To gain muscle. 3, 2, 1. Especially if you don't have heavier weights, add some time under tension. Okay, now I'm going to bring in my box. Now I'm going to go rear foot elevated. Rachel's got a split squat. Doesn't matter which leg you do. We're going to do both of them. Rear foot elevated. You can sit on your box, kick this leg out. Come up. It's about right where I should be. It is. Down two, hold two. Up on one. Down two, hold two. Up on one. In three, two. Let's go. Down two, hold, two. Up on one. Down two, hold two. Up on one. Don't beat me up. Down two. You gotta sit in it, then drive through it. Down two, hold, two, drive up. I know we've done these before, Rach, but I don't think we've ever done them with a pause at the bottom. Holy bananas. The fire is there. Final three, two, drive out. And you're done. Woo. Get ready for some spice. All right, we're gonna go curtsy. I'm gonna go heel elevated. Right foot goes on. Rachel's gonna go heel down. It looks like this curtsy, stagger, curtsy, stand. I'm gonna put my right heel up. You don't have to just. Again, gonna put more emphasis on the quad. In three, two. Let's go. Curtsy, stagger, curtsy, stand. Here we go. Curtsy, stagger, curtsy, stand. Or you could say curtsy, standard lunge, curtsy all the way up. Curtsy, standard lunge, curtsy, do you feel your glutes and quads. If you do not, I don't know what you're doing. But you gotta circle. You gotta get a little bit lower for me. Cause I feel them. Holy stinking bananas. Final five. Four, three, two. I'm just grateful we get to stand all the way up in that one. All right, I'm gonna keep the heel elevated, but I'm gonna go just on the right leg here. I'm going to go into a lateral squat. I'm going to hit right, drive up. Hit right, drive up. Rachel's got heel down. Three, two. Let's roll. Hit and drive. It's a lateral squat because my feet stay planted. Lateral lunges when I actually stand back up. Okay, just hitting that right glute. Just hitting that right glute. Is your right leg on fire yet? Oh, already. Why is my heart rate so high? I was nervous because the leg day last week. Crushed. Just demolished my legs. Right? Same. So I'm scared for this week, and it's proving true so far. Leg days are the hardest for me. 3, 2, and 1. I don't know if I just decide, like, they're harder or I don't know what the deal is, but they're just harder. Triple tension, heel up squats. Triple tension, heel up squats. Down half down, three fours. Down, half down, three fours. Goblet style or hold two weights at your side. Hit three in two. Let's go. Down half, down three fours. That's not all the way up. Down, half down, three fours. Down half, down three fours. You don't have to have super heavy weights to make this leg day. Tough guys. It is time under tension that makes it hard. My quads are already shaking. Down, half down, 10 seconds, come on. Down half down, three, four, three, two. And you're out. Nice work. Go. Rear foot, rear foot, Other foot this time. Split squat if you're with Rachel. Split squat if you're with Rachel. Here we go. Down on a two count. Hold for two. Up on one. And three, two. Let's go. Down two, hold two, drive on one. Down two, hold two, drive on one. It's the hold at the bottom that should make it harder. Drive down two, hold two. Up on one. Remember that slow burn legs. We feel this feels so much like slow burn legs. Power. Down two, hold two. Up on one. One more. Down two, hold two, drive out. There it is. Here we go. Curtsy, stagger, curtsy up. You're gonna stand all the way up. That's good news for you. Left foot can Be elevated if you want. Three, two. Let's roll. Curtsy, stagger, curtsy, stand. Curtsy, stagger, curtsy, stand. Grateful for the sand? Yes. Come on. Find something you're grateful for in your life. You can always find something to be grateful for. No matter what season of life you are in, there's something to be thankful for. Come on. Right here. Get really thankful that you get to stand up right here. Whoa. Hello, glutes. Hello, quads. Push. Final five. Four, three, two. You're out. Holy bananas. Lateral squat. Just hitting left option. Elevate that left heel. Take it wide. Just hitting left. Hit left, Drive out. And three, two. Let's go. Hit left. Drive, hit, drive, hit, drive. Come on. We only got one more time through this work. You guys. Reset. Come on. And then we're going to go to some alternating. So you're going to alternate. No more single leg. We alternate. I also think I make leg days harder because I do a lot of single leg focus work. Come on, let's go. Stay with me. Final five. Four, three, two. Shake it off. Walk it off. All right, grab some water. You got one more time through this giant set. One more time, triple tension squats. Okay? And then we're gonna go pause walking lunges. We're all gonna walk them together so you can get the box out of the way. You're gonna do walking lunges at a pause. Ready, Rach? Let's go. She says, let's go on through it. Let's go. I'm stalling. She's like, come on, Lindsay. Here we go. Triple tension in three, two. Let's go. Down half down, three fours. Down half down, three fours. Down half down, three fours. What do you think is the half squat all the way up or the triple tension? Harder. Oh, the triple tension. Because I want to come all the way up, right? It's like a mental hard thing. I can't stand all the way up, even though I want to. But you only have 10 seconds. Team, let's go. Down half, down, three, four. One more half. All the way up. You're out. Yes. All right, grab another weight. Grab another weight if you can. We're gonna go walking lunges. Walking lunges. Hold for two at the bottom, Rach. Hold for two at the bottom. Let's just go here. You're gonna go forward two, back two. Forward two, back two. In three, two, two. Let's go. Hold two, hup. Hold two, hup. Take it back. Back two, hup. Back two. Back to forward. Hup. Forward two. Hup. Forward two, Hup. Back to back. Back two. Hup. Whoo. Back, two, three. Take it forward. Here we go. Forward two. Holy bananas. Last one. Forward two. You're out. Alternating curtsy lunges. Can you keep both weights? Can you keep both weights? Alternating curtsies. Step back. Step back. I'm not going to show you with the weights if I don't have to. We go in three. Step back. Right in two. Let's go. Curtsy hup. Curtsy hup. Come on. Curtsy. Drive through the heel. Curtsy drive through the heel. Yes. Outer glutes. There they are. Quads. Top of the thighs. There they are. Yes, you can. Come on. Curtsy lunges. You got this, team. Ten seconds. Stay with me right here. Five, four, three. Two. One more. You're out. Nice work, team. Set it down one way. Lateral squats. You're just hitting side to side. I'm going to take it to my back rack. Feels better for my pinky. Here we go. Take a nice and wide hit right. In three, two. Hit right. Stand. Hit left. Stand right up. Drive off that bent knee. Drive, drive. Nice work, guys. Come on. Driving off that bent knee. Use those legs. You got this. Team, 10 more seconds. Down, up, down, up. Stay with me. Yes, you can. Final five, let's go. Four, three, two. One more. Because you can, and you are strong. Window. Giant set one. In the books. Grab water. Rach, how are we doing that third set? You feel it, right? I don't know about you. My legs are talking to me. All right, we're gonna move on Giant. Set two. I'm coming back to Betty the box. All right, I've got step up. I'm gonna put one leg on my box. Rachel's gonna go lunge knee drive. Down on a three. Count up on one. Down, two, three. Just a tiny tap here. Majority of the weight stays right here in this working leg. Okay. Notice how on the way down, my foot is gonna glide down the box. Rachel goes. Reverse lunge for three. Let's see if I can do this with one weight. There you go, Lynn. Come on. Heavy weight. Rack it on my back. Here we go. Doesn't matter which leg is on. Just make one on up on one. Down on three. And three. Two. Let's go. Up on one. Lower. Two, three. Up on one. I'm going too fast. Down two and three. It's hard. Harder on the way down. One, two, three. Slower is harder. This is where it gets really tough, guys. One, two, three. Really challenging my weaker leg, but I'm gonna do this. We're Stronger together. Come on up on one. Down, two, three. Final five. Four, three, two, and one. Holy nice stinking bananas. Oh, those legs. All right, single leg squat, lateral lunge. Gonna stay right on it. Right here. Hold the dumbbell on your right hand. Single leg squat on the right. We have a sumo deadlift, right? What? Sua deadlifts. Thank you, Rachel. Oh, thank you, Rachel. Saving the day again. We love a deadlift. Here we go. Skip it. You get a break between single leg exercises. That's why I programmed it that way. I was like, this is bananas. We're going single leg to single leg. Here we go. Someone does it. Stop bending the knees, set the weights down, pick them up, clean them up, and then drop into a sumo squat. I'm gonna take it just a little bit narrower. Feels better for me. Find a stance that feels good for you. Toes slightly facing out. Sumo deadlift. Set the weights down, pick them up. That's not accessible to you. Just hold them the whole time. In three, two. Let's go. Take it down, set them down, pick them up, clean them up. And then sumo squat. Here we go. Sumo deadlifts off. Bend in the knees, hinge over, set them down, pick them up, clean them up, and then drop into that squat. We go hinge, hinge, hinge, hinge, and set them down, pick them up, clean them up. And down. Nice. That sumo stance is going to hit a little bit more of that inner thigh adductor. Drop it low. Drive up. Nice work, team. Sumo deadlift. Set them down, pick them up, clean them up. 5, 4, 3, 2. Set them down and keep them there. Nice work. Now you go single leg. You're gonna hold the weight in the right hand. Right leg is your single leg. Single leg squat. Single leg squat, tap, lateral lunge left. Single leg squat, tap lateral lunge left. In three, two. Let's go. Single leg squat on the right. Drive up, hit left. You can do a stagger if you want to tap. Single leg squat, drive up, hit left. There it is. A lot of single leg work today. Single leg squat, drive up. Another way to make it harder without heavier weights, right? Right. It's like double the load, basically. Nice work, bridge. Crushing it. 10 seconds here. Leg squat, drive up. You can keep that ankle by ankle. It makes it so hard. 5, 4, 3, 2, and you're out. Holy bananas. All right, single leg hip thrust. Single leg hip thrust. I'm gonna stay on this right leg even though I don't want to. It's starting to shake. I'm gonna try and place a Weight on it. We'll see how I hang. I'm gonna go left heel out, right heel here. Hip thrust. All the way up, half down. Here one and a half. Hip thrust. Rachel's got one and a half. Glute bridge in three, two. Let's go. All the way up, halfway down top. Hold two. All the way down, all the way up, halfway down top. Hold two. All the way down, up, half up. Hold two. Down, up, half up. Hold 2. Come on. Yes. Put the work into this glute and. And hip down. Drive, half drive. Hold two. And you're out. How we feeling? Ready to get after that left leg. Ready to get after that left leg. Grab your weight. Step up, left leg. Okay, squat with a knee drive for Rach. Put the left leg on the box or left leg forward in 3, 2, 2. Let's go. All the way up. On 1. Take it down, 2, 3. Up on 1. Down, 2, 3. Up on one. Down, 2, 3. Upon one. It's so hard to go slow. Drive through the heel. Down, two, three. Come on. Less than 10. Down, two, three. One more. Up on one. Down, two, three. Holy bananas. Whoo. Sumos. Sumos. Sumo. It's just so hard when you do single leg stuff. The demand is so much greater when you put it into one. Like Sumo deadlift. Clean and squat. Grab your weight. Take it to the deadlift. In three, two, go. Take it down. Set them down. Pick it up, clean it up. Sumo squat, up. Sumo deadlift. Set down, pick up, cleanup and squat. You got it. Sumo deadlift. Set it down. Pick up, cleanup and squat. Sumo deadlift. Set down, pick up, clean up. Come on. 10 seconds. Yes. You can take it down. Set it down. Pick up cleanup. Let's go, team. Stay with this final 5, 4, 3, 2, and 1. Whoa. Back to single leg. Back to single leg. Left leg, single leg squat. Hit. Lateral lunge right. Single leg squat, holding the dumbbell in your left hand. In three, two. Let's go. Down, up, hit right. Up, down, up, hit right. Good chance to challenge yourself, right here. Try something maybe you're not good at. Try something maybe you've never tried before. You can always do these. You guys with no dumbbells in your hands at all. That is 100% how I started the single leg squat. Come on. 10 seconds here. Let's go. Down, up, Hit it. You got one more in you. Down, up. Hit it. And you're out. Walk it off. One and a half hip thrust. One and a half hip thrust. Left leg back, right heel forward. Put the work into the left heel and glute. Let's go, guys. Down, all the way up. Hold for the top. At 2. Are you ready, Rach? Let's go. 3, 2. Let's go. All the way up. Halfway down. Hold. 1, 2. Take it down, up, half. Hold. Hold for 1. 2, 2. Take it down, up, half up. Hold, 2. Take it down, UP, half up. Hold, 2. It's playing with the tempo and the time under tension that makes it harder. Down, up, half. Hold two. And you're out. One more time. Third set is the best set, said by Rachel herself. Alternating step ups. If you're with me, you can single out your tempo. Alternating step ups, you can single out your tempo. Here's Rachel. Alternating step back, lunge. You can add a knee drive and single out your tempo. Yes. We go in three, two. Let's go. Step up. Come on, team. You got this. One rep at a time. Should feel a little bit easier than those isolated, concentrated single leg exercises. Yes. Love it. Come on, team. Yes, you can. Yes, you can. Push, drive through that heel all the way up. Drive. Nice work. Drive. You got this, guys. Come on. You're under 10. You're under 10. Stay with me. Last five, four, three, two. You're out. Sumo Deadlift for the final time. Sumo Deadlift for the final time. Say, yes, I can. Here we go. Find a stance that's comfortable for you. Pick up your weights. Deadlift, set them down and clean in three, two. Let's go. Set them down, pick them up, clean them up. Squat it up. Sumo deadlift. Set down. Pick them up, clean them up and squat it. You got this, team. Come on, let's go. Let's go. Set them, pick them, clean them. You gotta drive those hips forward. You gotta drive through those heels. Pull those inner thighs together. Pull them together. Drop low, drive high. Come on. Ten seconds. Ten seconds. Yes. You can stay in this leg day. You are so close to finishing. Circuit two, round three and three, two. Let's go. Single leg. You're gonna alternate. You're gonna alternate. Take up some space here, Rage. Take up some space. Single leg. Hold the dumbbell here. Single leg hit. Single leg hit. We're gonna stagger. Right leg. Single leg squat, hit left in 3, 2. Let's go. Single leg squat, hit left. Stand up. Switch. Single leg squat, hit right. Stand up. Switch. Single leg squat, hit left. Nice work, team. Single leg, squat, squat. Hit right. There it is. Come on, it's easier. The third set, right? Finish it. Fight for it. Find that balance. Find that stability. You got this. Last five. Four, Three, two. You're out. Nice work. We go double leg, double leg, hip thrust or glute bridge. That means can you, by chance, double up the weight? We're gonna try. Let's go. Try. It's your last move before burnout, baby. Last move before burnout. Hip thrust. Let's go. Whoa. Down half, hold for two. In three, two. Let's go. Up half, hold. Two. Down, drive, half, hold. Two. Down you drive, half, hold. Two dot down, drive, half, hold. Two. You gotta fight. Come on. Stay in the fight. Yes. Down, drive. Under 10, you guys. Under 10. Squeeze. Come on. You're so thinking strong. Hold. Hold for five, four, three, two, and one. Whoa. Holy bananas. Way to go. Lynn's glutes and quads are not done yet. They're not done yet. Whoo. They're shaking, like, literally. I think, you know, you have that shaky leg feeling. I got that shaky leg feeling. It's about to get real shaky up in here. Good news is you don't need any dumbbells for your burnout. You don't need any dumbbells. That good news or something? I know. If you want to add weights, you can. If you want to keep it low impact, you can. All right, I'm going to go one squat, one squat jump. You can take it sumo, like we did for the warmup, or you can go here. So I'm going to go down, up, down, jump. I'm alternating a squat with a squat jump for 40 seconds, and then. Probably going to need my towel. My back is going to slide right off here. Come to the wall. I'm going to do 40 seconds of a Walton, and then 30, 30. And then 20, 23 minutes. Say, yes, I can finish it. It's never gonna be easy. It's never gonna be easy, but you're gonna come out the other side stronger. I promise you. I can promise you that. Let's go. Squat. Squat, jump. In three, two. Let's go. Down, up. This time you jump if you can. Down hook. This time, you jump if you can. Come on down. This time, you jump. Let's go. Take it at your pace. You want to jump them all, you jump them all. You want to go right here. You go right here. You want to keep it low. Impact with Rachel. You reach, you give me a calf raise at the top. You choose your level. You do your personal best right here, right now. Come on. 20 seconds down, 20 to go. 20 down, 20 to go. After this, you walk right back and you find a wall and you get as low as you possibly can in that wall. Sit. Yes. Come on. Buy in right here. Final five. Four, three, two. Shake those legs. Find your wall, slide your back down it and get strong. Grit your teeth. It's not gonna be easy. We don't do these often for a reason. No, they stink. Just being honest, everyone with kids at home, I feel like this is where the kids want to crawl on your lap, and you're like, no. Oh, my goodness. Everything. Come on. Yes, you can. Do not quit. Do not quit. Come on. What would it look like if I said 10 more seconds? Come on. Come on. Final five. Four, three, two. I don't know if that's healthy. 30 seconds. 30 seconds. I'm gonna air squat this one. You can jump it if you want. In three, two. Let's go. I'm gonna air squat for 30. I'm gonna air squat for thirty. I'm gonna hold for 30. I'm gonna squat jump for the last 20. If I can. If I can. Come on. Yes, you can. My husband is a professional beach volleyball player, and he does 300 air squats, like, four days a week. Like, consecutive. Like you don't get a break. Just 300 air squats. His legs are so stinking strong. So if you don't think air squats are. Are gonna kill you. Oh, they might this time. 5, 4, 3, 2, 1. Shake. 30 seconds. 30 seconds. Get so mentally tough right here. We say this in a lot of our workouts. Slide your back. Hold. Physical strength produces mental strength. It produces mental perseverance. This program is build 30. It is designed to build muscle. It is designed to build strength, confidence, mental strength, endurance. Come on, you gotta buy in right here. 10 seconds. Do not stop. Do not stand up for 5, 4, 3, 2. Come off that wall. Here we go. 20 seconds. I'm gonna go squat. Squat, jump. 20 seconds. Squat, squat, jump. In three. Hit two. Let's go. Squat, squat, jump, squat. Come on. 20 seconds. You are so strong. You can do anything for 20 seconds. Yes, you can. Don't quit. Not yet. Come on. Come on. I know it burns. 5, 4, 3, 2. 20 seconds. 20 seconds and you're done. No more legs. 20 seconds. What can I possibly talk about to distract you, please, from this? Anything intense. I'm on a beach. I don't know. I'm playing with my kids. You. I birthed three children. It is harder than this. I have birthed three children. It Is harder than this. 5, 4, 3, 2. You're out. I think that might be the hardest thing we have ever done at nml. Holy bananas. I am so proud of us. I am so proud of you. Holy bananas. That is one for the record books. Just. Just do this. That's all I got. Just shake your leg. I am so proud of you guys. I am so proud of you. I feel like I had nothing to give you at the end because I was so, so gassed. But we did it. Let's go right into a quad stretch. If you can balance on this leg and just go right into. Pull your heel towards your glass. I don't know if I'm gonna be able to sit on the toilet tomorrow, Rach. I've never seen my leg shake like that. And I taught bar for like 10 years. Holy bananas. That was next level. You know, the point of the burnout is to push anything you have left. That happens. I'm gonna tell you that. Yeah. Took a lot of mental strength for me. I wanted to get out of that so many times. I wanted so badly to get out of that. All right, you guys, we are going to go right into. I'm going to take it to the box. Actually, you could do your quad stretch on the box. Rachel. Yeah. Come join me. No, no, no, no, no. Get over here. Get your buns up here. Seated Figure 4. Cuz I. I don't think I can do anything besides sit. Seated figure four. So we're just hitting that outer glute. Okay. Seated Figure 4. Because it feels good. It feels really good. Again, you can sit up nice and tall. You can slightly rotate over the knee that's bent. Then you're just gonna switch it out. Of course, you can do this on the ground too. I just feel like I just needed to sit on the box. Just need to sit for a second. That's gonna require some electrolytes after that one. My calves are sweating. Like when your shins are sweating, you know, It's a good workout. All right. Nice. You want to take it to a hamstring stretch, right? Or a hip flexor stretch. Right here. So you're just gonna drop to the knee right here. I'm gonna show you how you do this on the box. So I'm just gonna place one leg on the box here. I'm gonna come like this. I just think that this stretch feels so good. If you are a runner or you want a good hip flexor stretch, this is your jam. And then you can just slightly gaze over the shoulder and you can walk it back this way. I think the way this way feels way better. Nice. Let's switch it out. Right. Other leg. I'm just gonna just gonna get fancy. I don't know what to do. Here, I'm gonna show you this side, this little. There you go. I panicked. I panicked. I didn't know what to do. We'll go this way. Okay. Here we go. Real life, guys. It's not always perfect, right? It doesn't always have to be pretty. Sometimes you just got to get it done. And that is what we did today. We got it done, and I am so proud of you. Way to go, Rachel. Way to go, team. Make sure you get a foam roller and you do a little bit of quad rolling later today. Have a great day. We're going to see you back on the mat for core cardio and mobility tomorrow. Mobility. Praise Jesus. Awesome job crushing that leg day. It was so tough, but you did it. Do me a favor and hit subscribe to our YouTube channel. If you liked it. I've queued up day eight of the program right here. Otherwise, you can join me for this entire two week challenge by doing this playlist right here. Have a great day.