Build 30 Day 8: 30-Minute Core Circuit Workout

Hi, I'm Lindsay Baumgren. I'm nursery of love, and this is your core circuit. We're gonna build in some cardio and mobility, too. It's day eight of our build program. Get the full program when you hit. Subscribe to our YouTube channel. All right, you guys, welcome back. Day 8 of 10. You are so close, and today is an awesome workout. It's a good midweek sweat. We're gonna do core cardio mobility. All you need is one single dumbbell. I have one heavier and one lighter. We got a 20 pound and a 15 pound. I love a single dumbbell workout, Rachel. I love it, especially midweek. Just get some blood flowing. It's so fun. Yeah. Yes. We are shaking out those quads and glutes that we absolutely crushed yesterday. We're going to shake it out with some core cardio mobility. It's going to be an awesome workout. I will be hitting the mat for several planks throughout the workout. Rachel's going to give you awesome standing options so you don't have to hit the mat if you don't want to. Your workout, you do you. You ready, Rach? Go. All right, we're going to start this bad boy by getting warmed up, but first, I'm going to tell you what it is. It's the same as week one. You have three, three circuits. There are three moves in each circuit. Core, cardio, core, and then we're gonna flip it and go cardio, core, cardio. So you're gonna get a good mix of core, cardio, cardio. You say that five times fast in between each set. You are going to do one minute of an awesome mobility move to really shake things out midweek and just move that fluid through those sore muscles to keep you moving to finish this week and this program strong. You ready? Let's do it. Let's do it. Let's get ourselves started with a nice warmup. We're gonna start feet stacked underneath. Let's go. Big inhale up, then exhale. You're gonna come and pull this right knee up towards your hip, and then you're gonna drop it into a segger stance. Heel up, hamstring scoop and sweep. Step back. Switch it out. Left knee comes up. Knee hug. Kick it out. Hamstring scoop. There we go. Nice. We're coming off of leg day, so I know I'm just gonna give you some good moves that I like to do after leg day. Nice little knee hug. We're also really gonna activate our hip flexors today. They are gonna be an Important part of today's Today's core workout because we're gonna kick it off with. I'm just gonna give it to you. We're gonna kick it off with 30 mountain climbers today. Oh, knee hug. There you go. Thanks, ray. You have 30 reps that we start every workout with. And today it is the mountain climber. I'm gonna be honest, I don't love them, but I build them into workouts because they're good. Total body activation, core cardio. That's what we're doing today. It's gonna be worth it. Here we go. One more. Nice. Those are feel really good. Now we're gonna stretch out those quads that we crushed yesterday. So just give me a nice little standing quad stretch if you can. You can always grab something to hold. Hold it here. If you have capacity. Go ahead. Hinge and reach. Nice. Full body extension. Kicking the foot into the hand for that quad stretch. Step back. Switch it out. Same thing. Other side. Nice little quad stretch. Take out those quads that we crushed yesterday. We did a lot of heel up work and you're going to see why Today I'm going to explain to you why we did heels up yesterday and how that's going to translate into today's workout. So standing right here, pretend you have a dumbbell. You're just going to use your hands. Chop right, tap back, left. Switch. Chop left, tap right. Now pick it up. There we go. Reach, Reach and tap. Reach and tap. You're gonna do this with a dumbbell today. Transferring that weight across that midline. Nice. Gonna activate the core. Raise that heart rate. Go five. Go four. Go three. Go two, go one. Let's just squat it out, Take it down and up. Down and up. Shake out those legs from those squats. All right, you guys, when we do squats, a lot of times you hear weight in the heels, right? Drive up through those heels. That's pretty typical. That's what we want for a nice good strong squat. Yesterday we did heels up and you're gonna see why I'm so excited to explain to you. Go for. We're gonna tap it out in 3, 2, 1. Now you're gonna reach. Bring it in. Make it a little jack. Side to side. We're definitely also gonna move in all planes today. Side to side, front to back. Keep that core engaged as we raise that heart rate. 4. Nice. 3, 2, 1. I just always love this after a leg day. Big inhale, reach up, exhale forward, fold, stretch through the hammy. Shake the knees, plant the hands now you're going to pop the heels. Crouch and curl. Knees. Go over toes. Heels to the ground. Hammies. Bring it up. Stretch through those quads and calves. Ankles. One more. Take it down. Plant the hands. Step back. Find a nice high plank for me. Option is always to drop to your knees, okay? You can hold it here or you can drop to your knees. If you are with me, you're gonna push up and back down. Dog, pedal out your heels. I'm gonna go down, dog. Big step out. Here we go. Reach up. World's greatest stretch. Drop the elbow. Nice. Plant the hand. Push back down, dog. Step out. Other side. Left foot outside. Left hand. Here we go. Big reach. Drop the elbow. Nice plant. Do it again. Push back down, dog. Big wide step. Opening up those hips. Nice work. Drop the elbow. Nice plant. Push back down. Dog. Step wide. Big reach. Drop the elbow. Plant, push back. Hold here. Pedal out those heels. Pedal out those heels. Couple knee drops, you're gonna bend, extend, bend, extend, bend, extend. Shaking out those knees. Mine feel a little bit sore from yesterday. Knees over toes or heel elevated. It's a little bit more of that knee for three. Two knees hit the mat. Find tabletop right here. Drop the belly. Lift the chin. Reverse it. Spine goes up towards the ceiling. Tuck the chin to chest. Drop it. Nice. Find a nice neutral spine right here. Tuck the toes. You're just gonna hold a bear crawl for me. Hold, hold, bear crawl. Hold for four. Knees are hovering off that mat for three. Shoulders are stacked over your wrists for two. And one. Step back. Knees or toes. Two push ups. Two push ups. Yes. Down, up, down, up. Nice work. Take it all the way up and over to your bottom. Ready for a couple 90 90s today. This will be built into some of the mobility, but just 90. 90 knees drive into the mat. Slight hinge, cutting your shin in half with your chest. Take it up and over. Your hands can go back behind you to support you. Rachel showing that. Awesome. Nice chest goes over the middle of the shin. Bring it up and over. Same thing. One more each way. One more each way because it feels good. We love a good 90. 90. Then we're going to get up and we're going to pick up our heart rate just a tad here. Just a tad. Nice work. Awesome job. Roll yourself up to a standing position. However you want to get there. High knees, high knees. You can run them with me. You can march them with Rachel. Get those hip flexors warm. High knees is your standing modification for mountain climbers today. Go four. Nice work. Go. Three, two, one. You're going to step back. Right lunge, right, rotate left. Stand up to balance if you can. Rotate. Right lunge, right. Rotate left. Drive. Right, rotate. Right lunge. Rotate the opposite direction. Drive, rotate. Yeah. Now you're gonna do this with the dumbbell. Whoa. Functional. Warm up. You're gonna do this later today option. You can always tap it. One more. Nice. Give me butt kicks this time. Shake out the squad. Shake up the squat. Heels to the glutes for eight, seven, six. You got it. Five, four, Three, two. Other way. Lunge left, rotate right. Drive, rotate. Left lunge, rotate right. Drive, rotate left. Nice. Lunge, rotate, drive, rotate. Slow and controlled. Slower. Nice. Do that core. Last one. Right there. Now let's just give me some lateral pushes. Push side to side. Push. 8, 7, 6. You got it. 5, 4, 3, 2, 1. You feeling warm? Right? Nice and warm. Okay, let's just talk about the heels up. Why we did it yesterday. Okay. I played volleyball. Called volleyball. I spent 90% of my time like this, Right? Like on the ball with my hip like that. First step is so important to get to the ball. Everything you do athletically. I'm sprinting with my son. To play football. You're going on your toes. But yet we train everything. Weight in your heel square, squat class, over the toes up. And that's what you're going to be so agile in today's workout. Learning with Lindsay, we always learn something new with you. You're gonna be so agile in today's workout. You're gonna love it. All right. Circuit one. Oh, no. We gotta do the climbers. 30 reps. 30 climbers. I'm hitting the mat. I've got 30 mountain climbers. Rachel's gonna give you standing. You can add a dumbbell option. You can add a little something up here. Run it down or run it high. You got 30. I've got one. One. Two, two, three. Three to get me to 30. Rachel's gonna split that in half. Each leg counts as one. Are you ready, Rachel? Let's go. All right. Shoulders are stacked over wrists. Climb that mountain in three, two. Let's go, let's go. One. One. Two. Two, three, three. Come on. It's only 30 reps. It's gonna go really fast. Yes, you can. Right there. Nice. 10. 10. 10 down, 20 to go. Come on. Pull those knees towards that chest. Keep that weight. Shift it forward. Yes, you can climb, climb, climb. Drive, drive, drive. Yep. Nice work right here. I don't know what I'm at. Yes. Let's go. Five left. Go. 5, 5, 4, 4. 3. 3. 2. 2. 1. 1. Did we get 30? Yeah, we got 30. There we go. Right out the gate. Right out of the gate. Crush it. Now. We always said your kid interrupts you. You're good. You already did something. You already did something tough and hard. Already crushed it. All right, Ty. All right, we're gonna jump in. Circuit one. Core, cardio. Core. Starting on core, you're gonna hold one heavy dumbbell. If you can vertically like this. Grab it nice and tight, just like we did in the warm up. I'm gonna chop right, tap left and tap option. Keep your feet planted with Rachel right. Chop and tap. Chop and tap. 30 seconds on, 15 seconds off, okay? Then you're gonna set that dumbbell down for body weight cardio. Are you ready? Let's go. We got three, two. Let's go, let's go. Chop and tap. Come on. Chop and tap. Here we go. Make it big, make it big, make it big. Getting that dumbbell across that midline, up over opposite shoulder. Boom. Boom. Nice work, team. There it is. Drop and tap. Drop and tap. I don't know, Rach, but I'm just so much more motivated. A single dumbbell workout. I don't know, it's a mental thing for sure, but it works. 5, 4, 3, 2. Rest. Recover. Take that dumbbell right in front of you. You're gonna plant it on the ground. Use it as a marker if you want to squat jacks. But we're gonna do them in reverse. So you're gonna go narrow at the bottom, wide at the top. Narrow, wide, narrow wide. 30 second starts. I'll move over so we don't hit hands in three, two. Let's go. Narrow wide. Rachel's got low impact, option to tap one leg out at a time, option to jack it. This is your 30 seconds to push your pace. Raise your heart rate. Big arms, high heart rate. Come on. There it is. Core cardio. Your heart rate gets to come down in the next core move. All right, 10 seconds. Come on. Yes, you can. Narrow wide, narrow wide. 5, 4, 3, 2, 1. There it is. Hit the deck with me. I'm gonna do one dumbbell transfer and down dog. So I'm just gonna alternate hands, okay? Push up in between. Not doing more push ups than I have to. Five seconds. Five seconds in. Three, two. Let's go. Dumbbell grab with the left hand, take it a right hand, then I give a push up. Okay, Go back. I'll reach with the right this time. I'll alternate push up. I'll take it back right Nice. Push up. I'll pick up left. Pick up left. Push up. Just dragging that dumbbell right between your hands and right between your feet. Nice work. Nice work, team. Take it back. Left. Pick it up. Right. Come on. Yes, you can. Three, two, you're out. Those are your three moves from the top. Nice work, Rach. Standing options. Pick your poison, grab your weight. Chop and tap. Hit right, hit right. In three, two. Let's chop. Nice work, Rach. One rep at a time. Come on up. It's all 30 seconds. You know what we say here at NML, you can do anything for 30 seconds. Yes, you can. Nice work. Getting those shoulders all the way. Right away. 10 seconds. Come on. Finish. 5, 4, 3, 2, 1. Set that weight down. Squat jacks. Squat jacks. Okay, Narrow at the bottom, wide at the top, narrow at the bottom, wide at the top. Jack it or tap it. Pick your poison. Three, two, let's go. Up, up. Come on. Nice. Good way to shake up those muscles. Raise that heart rate and sweat. You can look forward to that one minute of mobility that comes between circuits. Come on, come on. This is your pace. How many reps can you personally get today in that 30 second interval? 10 seconds. Let's go. Finish. Come on. Up, up. Nice. 5, 4, 3, 2, 1. Down dog. Transfer with me. Push up in between. Whoo. Finish it. Go. Last time working for that mobility. Break. Here we go. You're on in five. Set up your down dog in three, two. Let's go. Dumbbell between the feet. Push up. Alternate it. There it is. Push up. Lindsey said there weren't enough push ups built into the program so far, so I'm not gonna lie. We're gonna finish this week. Push up. Heavy requested by Rachel. I'm kidding. I can't throwing her under the bus instead of myself. Push ups. Such a good core move. Such a good full body strength move. Everybody ask rage. Three, two, you're out. Nice work, you guys. Mobility. I'm gonna tell you, during mobility, everyone's gonna come into a nice seated position. Okay, Mountain climbers, high knees. We're gonna work on those hip flexors for your mobility. One legs out, one knees in. Planted on the ground. Doesn't matter which one. I'm gonna take this leg up and over. Up and over. I'm gonna do that twice. Pull my knees to chest. I'm gonna roll back, roll up into a wide leg forward fold. I'm gonna pull my other knee in and switch. Rachel's gonna stay seated the whole time and give you that option. So let's start. Pull your right knee towards your chest. Left leg is out, left leg is straight. Take that left leg. You're gonna activate the hip flexor hub. Take it out, tap it down. Lift. Bring it back. Midline. Do it again. Up. It's slow, controlled. Tap it down, bring it up. Set it down. Pull both knees to the chest. If you're with me, roll back, roll up. Wide leg, toe touch if you can can forward fold. Left leg stays or sorry, right leg stays. Left knee pulls in. Take it up. Tap in. Take it out. Tap out. Activate. It's a small, tiny movement activating that hip flexor. Nice. Now pull the knees in. Roll back. Big reach. Nice. Pull the right knee in. Left leg goes. Bring it in, bring it out. Now, as you feel that hip flexor working for you, really isolating it. Nice work. Pull the knees in. Also activating that quad. That's nice and spicy from yesterday. Reach for those toes. I feel like we talk about stretching the hip flexors, but it's helpful to think about activating it too. Right? Just as important. Last round, we're going to finish here. Bring it in, bring it out. Pull the knees in, roll back and reach for those toes. That 50 seconds, that minute goes so fast, doesn't it? Grab some water. You're on to circuit two. I was saying everybody commented on Rachel's arms and how toned they have gotten. Thanks. And it's because of her awesome push up goal. It's push ups. That's why we're doing them, guys. Strength. It not only makes it's very functional, right? That's how you push open doors. That's like so functional for us. Okay, here we go. Moving on. Circuit number two. Circuit two. Oh, I love this move. Loaded, lateral shuffle. Load is optional. We're just loading. We go. This time we go cardio, core cardio. So two cardio moves. We're just loading our cardio to make it a little bit harder. So I'm going to load on the right. It's always going to stay on the right. Getting set. Nice athletic stance. You're actually in the balls of your feet. You're going to shuffle, shuffle, shuffle, reach across, shuffle, shuffle back. Shuffle, shuffle, reach across, shuffle, shuffle back. Taking that weight across the midline. Dumbbell stays in the right hand for the first round. Second round, it'll be all on the left side. Yes. Kicking it off with 30 seconds of cardio. Get loaded. Racket on the right. Push left in 3, 2. Let's go. Shuffle, shuffle, reach across, shuffle back. Nice. Stay loaded, stay loaded. Reach across. Can you get that dumbbell to the opposite toe? There it is. There it is. Shuffle back. Rachel's just omitting the reach across, doing a loaded shuffle, adding weight to one side of the body. Activate the core. Right. Gonna feel those obliques fire up on this side. Nice. Come on, come on. 10 seconds. Yes, you can. Loaded core, loaded cardio. Come on, push, push. Nice work. 5, 4, 3, 2. You're out. Reverse lunge. Rotate. Take the dumbbell, hold it like this. We'll step back. Right, step back. Right, rotate left, drive right, rotate right. That's your move. Only the right leg. Left leg planted. In three, two, step back. Right, rotate left. Drive right, rotate right. Long, controlled step back. Right, rotate, drive, rotate. This feels like a new move alert to me. It is, Rach. It is. I like it. A really functional twisting motion. Right. Also harder after your heart rate is elevated. Oh, my gosh. You got to slow your breath. Find control and stability in that left standing leg. Make a tripod. Big toe, pinky toe, heel. Three, two, you're out. Nice work. Back to cardio. You ready? No weights, no weights. Rachel's got on us. We went side to side. Lateral shuffle. Now we go. Front, back, broad jump. If you're with me, bear crawl. Back if you're with Rachel. On, on, off, off. Three, two, let's go. Jump forward, hit the deck, bear crawl back. Here we go. Bound forward. Hit the deck. Bear crawl back. Nice work. Rachel is picking up her tempo and her pace. On, off, off, off. Come on, off, off. Here we go, guys. Nice work. We're going to train in all planes. We went side to side. Now we go front to back. Finish it last. 5, 4, 3, 2. You're out. Nice work. If those quads weren't a little spicy from yesterday, that bear crawl will get you. All right, here we go. Back to top loaded. Lateral shuffle. Rack the load, left hand shuffle right. In three, two. Shuffle, shuffle, hit right. Shuffle back, shuffle, shuffle. Hit right. Shuffle back, shuffle, shuffle, hit right, shuffle back. Fitness, you guys, is not about how you look. Fitness is your ability to carry out a task. What task are you trying to carry out right now? Maybe it's mastering this move. Maybe it's climbing a mountain, running a 5k, 10 seconds, minus keeping up with my 7 year old in flight football. 5, 4, 3, 2, and 1. The agility of cutting my knees. I'm like, oh, you don't use it, you lose it. What do we got? Oh, hold your weight. Step back, left, rotate right lunges and rotate in three, two. Let's go. Step back. Left, rotate. Right drive. Rotate. Ooh, there's a tap. This is one of the workouts I almost always set my watch to strength training. This one I set cardio because I knew my heart rate was just gonna be so high. I do hiit training for this workout. I do hiit training for this one. Good call. Your heart rate's just staying high the whole time. Little bit lighter load, little bit faster movements. 5 shorter rest time. 3, 2, 1. Nice work. Broad jump. Last time. Front, back, on, off that mat. Jump forward, bound, bear crawl, back. Finish circuit two, guys. Finish circuit two. Let's go. You're there in three, two. Let's go. Jump. Land softly, bear crawl. Back. Knees are just hovering off that mat. Here we go. Land softly, bear crawl back. Nice work. Bound, Hit the deck. I'm eating my hair. This is why we bubble pony. Here we go. Here we go. Nice. Bear curl. Back bound. 10 seconds. Yes. Rachel. Come on, team. Stay with it. 5, 4, 3, 2. You're out. Woo. Great work. Good job. Water. Grab some water. One minute of mobility. Okay. 90 90s because I love them. I do them every day. No joke, but show you a fun twist I've been adding. Okay, we got a hip pain, outer glute, hip pain. This is great for that. Also great for shoulder back mobility. Okay, I'm coming to 90. 90. This hand's gonna plant. This hand is gonna slide through. If you wanted, you could even get a slider, A towel if you're on hard floor, a diaper if you're on carpet. Slide through, come back up, switch and go other way. So we're going to start this way. 90, 90, 90 degrees knees drive into the mat. Right hand plants left arm threads. Reach those fingertips as far away as possible. You are going to feel a nice open right here in your lats. You're going to feel a nice open right here in your low back. You're going to feel your glutes on the hip that is closest to the hands. Hold for 3, 2, 1. Up. Hands can go behind you or they can come up and over and rotate. Same thing. Plant left hand thread, right hand thread. Palm is facing the ground on the thread. Okay. Palm is facing the ground on the thread. Reaching those fingertips as far away from my body as possible. Opening up shoulders, neck, lats. Okay. Low back, hips. Love this. A hip dominant movement, but definitely hitting our upper body when we add that thread. Thread the needle. Tomorrow's back and shoulders. Guys, you're going to want this nice stretch. Here we go. Nice big Inhale through the nose. Exhale. Can you thread a little bit deeper up and same thing. Other side. Take it over. Plant and thread. Big inhale through the nose. Exhale. Get a little bit deeper. Do one more time. Inhale through the nose. Exhale a little bit deeper. Come back. That's it. One minute. Goes so fast when you're doing mobility. Right? But if we don't build it in, I don't do it sometimes. Gotta build it in. All right, here we go. Circuit three. Your final circuit today, guys. This and the burnout final circuit. We're gonna start actually with cardio, and then we're finish on the mat with core core. So we go cardio, core, core, cardio, core, core. You in for that, Rachel? Let's do it. We're gonna bring in one of Rachel's favorite moves. It's a towel slam. Rachel loves the towel slam. We're adding a twist because we're doing core. We're doing around the world slams. So I'm going to hit up and over. Hit up and over. Hit. Taking it again. Up and over. Big full rotation. You see your core just activating crunch. Activating crunch. Okay, you're focusing on the crunch. The slam down, slam down with some power. 30 seconds. You ready, Rachel? Let's do it. Let's go. Throw that towel to the right. In three, two. Let's go. Hit right, up and over. Hit left, up and over. Hit right up and over. Crunch, slam, down. Crunch. Slam, down. Crunch, slam, crunch. I really should have bubbled my hair for this workout. Come on down now. You know, get that hair out of the way. Make it happen. Come on. What would it look like if I said 10 seconds? 10. Come on. 9. Let's go. Finish. 5, 4, 3, 2, 1. Toes, follow hips. I should have mentioned that too, if you didn't notice that. All right, ready to go to the ground. Bring one dumbbell close to you. You don't need it for the first move. You'll need it for the second move. First move, double crunch right here. Crunch and crunch. Okay, Knees in and out. Legs. Long range is going to show one leg at a time. Modify as you need to double crunch. 30 seconds. In three, two. Let's go. Knees in. Long lift, long bend and long. Nice. Bend and lengthen. Nice work, team. Come on. Option to try and keep those neck and shoulders lifted off the mat the entire time. Option. Neck and shoulders can rest on the ground between those crunches. Come on up. Finish. 3, 2, 1. Nice work. Grab the weight. If you want to add some intensity. Right. Seated. Crunch. And chop. Right here. Roll up. Chop. Roll all the way back. Chop. Alternate your chop. Hey. Hit right. In three, two. Let's go. All the way up. Chop right. All the way back with me. Up. Chop left. Rachel's gonna stay seated. Add a little half crunch in between. Roll back, roll up and chop. Come on. It's Circuit three. It's Circuit three, Week two. Yes, you can. Yes, you are. You are doing it. 10 seconds. Come on. Yes, you can. Yes, you are. Let's go. Go. You are strong. You are capable. 3, 2, and 1. Rest and recover. Set the weight down, exchange it for your towel. Back up to standing side to side. Around the World Slams last time. Let's go, Rach. Let's do it. Circuit three, Round two. Finish strong. Hit right. In three, two. Let's go. Hit right, hit left, hit right. Come on, make it big. Make it big. Toes. Follow hips. Boom. Follow through, follow through. We always say, slam down. Any negativity, pick up joy. Slam down, negativity, pick up joy. Come on. Yes. You got this, team. Come on. Your pace, your tempo. 10 seconds. Let's go. Let's go. Finish. 5, 4, 3, 2, 1. Hit the mat, double crunch. Body weight only. Hit the mat, double crunch. Let's go. Here we go. Three, two. Let's go. Crunch. Legs long, pull them in, bring them up. Just double leg lower and double leg lift. Two years postpartum after Baby three, still probably one of the most challenging core moves. For me, I can do it just for short periods of time. I like the knee bend in between. Hence this move. Here we go. Finish. 4, 3, 2 and 1. Nice work. Grab that weight if you want it. Grab that weight if you want it. Sit up and chop. Sit up and chop. Final time, we're gonna do this and we stretch. Mobility comes at you. Roll it back in. Three, two. Let's go. Roll back, roll up. Chop right. Chop. Roll back. Roll up. Chop left. Chop. Come on. Roll back, roll up and chop. Nice work, team. You got this. Up. Chop. There it is. All the way down, all the way up. Chop. Finish strong, finish strong. Come on. Nice work. 10 more seconds. Yes, you can. Stay strong right here. Finish Final five. Four, three, two. You're out. Nice work. You ready to stretch? Ready to stretch. I love it. World's Greatest. The way we started this workout, I love the World's Greatest. It's built into all of our warm ups. We're gonna add up on variation. I'm gonna come into tabletop position, step back to plank. Right foot, steps outside. Right hand Big stretch. Reach down. I'm gonna step back. I'm gonna plant, pull right knee up and do a lift off with this knee up. That feels so good. You're gonna love it. Rachel's gonna stay. If you can't go belly down, you can just stick with World's Greatest. We go in three, two. Let's go. Right foot outside, right hand. Easy twist. Gaze follows fingertips. Drop the elbow. If you're with me, plant the hand. Step back. Lower the belly. Pull that right knee up. Get to the point where you can and then lift off. Oh, that feels so good. Open up the front side that core that we just worked. Those crunches. Take it down, float it back. Push yourself up. Left foot steps outside. Rotate. Drop the belly or drop the knee. Sorry. Plant the hands. Step back. Drop the belly. Pull the left knee up. Hold here. Lift off. That feels good, right? Roll those shoulders down. Don't let the shoulders come up to ears. Roll them down. Stay strong. Set it back. Do it again. One more time. Each side. Come on. Big step. Lift off. Rotate. Drop the elbow. Plant. Step back. Lower the belly. Pull the knee up. Lift off. Big strong back. Pull the shoulder blades down towards your hips. Nice. Other side. Up to plank. Left foot outside, left hand. Easy twist. Nice work. Drop it down. Plank. Plant the hand. Step back. Lower the belly. Pull the knee up. Lift off. Pack the shoulders down. Nice work. You relax, Rach. I love it. You feel good? Yeah. Now you gotta go into a burnout round. I know. Sneaky and dirty. Three minutes. It's three minutes. Say yes, I can. 40, 40, 30, 30, 20, 20. You got 40 seconds of climbers. Okay? You're gonna go eight down. Eight up. Eight mountain climbers on the mattress. Eight standing high knees, eight climbers on the mat. Eight standing high knees. Rachel's gonna go all standing. From there, you hit the mat. Hollow. Hollow knee tucks. Rachel's got standing crunches. All standing. You're with Rachel. Up, down. You're with me. 10 climbers down. Sorry. 8 climbers down. 8 climbers up for 40 seconds. We start that timer in 3, 2. I'm gonna single it out. Let's go. One, two, three, four, five, six, seven, eight. Come up to stand and drive. Eight, seven, six, five, four, three, two, one. Hit the mat. Let's go. One, two, three, four, five, six, seven, eight. Up. Let's go. Eight, seven, six, five, four, three, two, one. Eight and eight. Come on. You count them. Nice work. Let's go, let's go. Get them up, get them up. Four, five, six, seven, eight. Let's go. Come on. Ten seconds. Let's go. Finish it. Eight, seven, six, five, four, three, two. Finish final four. Three, two. I'm sorry, Rachel. That threw me off. I thought we were done here with me. 40 seconds. Let's go. Tuck, reach, Tuck, reach. 40 seconds. Right here. Catch your breath. Can always keep those knees bent right here like this. Or take them long in between. Rachel's got your standing option. Nice work. After this, it's 30, 30. Back to eight down, eight up climbers. Eight down, eight up or all high knees. 10 seconds. Here you're flipping up and over eight climbers. That's where you're gonna go. In five, four, three, two, one. Flip it. Here we go. 30 seconds. Do it. Eight, seven, six, five, four, three, two? One. Take it up. Eight, seven, six, Five, four, three, two, One. Come on, finish. It's your 30 second burnout. You got this. Nice work. Let's go. Come on, come on. 10 seconds. Hang in it. Yes. You can finish right here. Final five, four, three, two. You're out. Backside is me. Hollow rock. Knee pulls. Three, two, let's go. 30 seconds. I think the challenge of this ladder is your heart rate just stays high the whole time. You know, going into strength exercise when your heart rate is. Is already high is tough. We would love to know in the comments what has been your favorite and least favorite ladders in this program. 5. Flip it. 4. 20 seconds each. In 3, 2, 1. 20 seconds of climbers and knees. Let's go. Finish strong. 8, 7, 6, 5, 4, 3, 2, 1. Let's go. Come on. You got it, guys. It's only 20 seconds. You can do anything for 20 seconds. Yes, you can. Come on, finish. You're there. In five, four, three, two. You're out. On your back, on your back. Let's go. Here we go. 20 seconds. Come on, Finish it right here. Core cardio, mobility. You're there. You're finishing in eight. Seven, six, five, four, three, two, one. Way to go, Liz. Holy bananas. We did it. Nice work. Way to go, Rage. Quick sip of water and we are stretching on the mat. So proud of you guys. Day eight in the books. Eight down, two to go. You are crushing this. Let's go. Right here, half kneeling. Those hip flexors, those high knees, just take a nice hip flexor stretch. You can lean forward. See what that feels like. Now come back up and do this tuck. Just tuck your tailbone. I think you get a better stretch right here with just that tuck. Send the lean forward. Feels so good. Take it up. Tick, tock, down. Push into this hip flexor. Into this hip. Nice work, you guys. So proud. Bring it down. This right leg is going to kick out. Big inhale up. Exhale. Thread the needle. Thread the needle. Ear and shoulders mat. Big inhale through the nose. Exhale through the mouth. You did it. Day eight, eight of ten. We're so close. You're so close. So proud of you. Come on. Two more days. Yes, you can. Here we go. Right knee on the mat. Left leg up option. Take that nice lean forward. Feel what that feels like. Now come up and tuck the tailbone. Nice hip flexor stretch right there. That feels good, right? Squeeze that glute. Tuck that hip forward. Awesome. Take it out 45 degrees. Tick tock. Push the elbow into the knee. Nice work. Bring it up. Hands at the mat. This leg kicks out. Inhale, left arm threads ear. Shoulder to mat. Feels good. You're opening up the hips. Nice chance to breathe. Stretch through those shoulders. We're going to crush them tomorrow. Shoulders and back. Day nine. Awesome job, you guys. Bring it to that tabletop position. Cat cow. Drop the belly. Lift the chin. Reverse it up right here. Push up and back down. Dog pedal through those heels. Walk your hands back, meet your feet. Grab opposite elbows or biceps and just sway, sway, sway. Soft bending those knees. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. You did it. We're gonna see you back here. Tomorrow's arm day. Back and shoulders. We're ready for you. Have a good day. Awesome job crushing that core circuit. If you loved it, hit subscribe to our YouTube channel. I've loaded up day nine of the program right here for you. Where you can find this entire two week strength challenge in this playlist right here. Have a great day.