Build 30 Day 9: 30-Minute Arm Workout (Back and Shoulders)

Hi, I'm Lindsey Baumgren of Nourish with Love, and this is your back and shoulders workout day nine in our build program. Get the full program when you subscribe to my YouTube channel. All right, you guys, day nine of ten. We are getting so close, Rachel. So close. And today is all about the arms, specifically the back. Mine and Rachel's favorite muscle group to work. And shoulders probably our least favorite. So we put them together. So we put them together to make it a workout. We would look forward to back and shoulders using dumbbells only. We have anywhere from 10 to 25 pounds. Dumbbells. I think it's the first time we're busting out the 25s in an NML workout. Big day. Big day for us in our upper body. We're going to get after it. We are going giant sets. We did giant sets for the legs earlier this week, so now it's giant sets for the arms. And we're close to the end. We're getting there. So I hope you guys are feeling strong. Let's get into back and shoulders. It's going to be an awesome workout. It looks like this. You got two giant sets. Each giant set has four moves. Okay, 30 seconds on, 15 seconds off. You do the giant set times three, not two times three to make it a tri set. Okay. Which is really where that muscle building happens. This is truly a muscle building upper body workout. All right, and you know what? We're going to start with 30 reps of a move and we're going to finish with a three minute burnout in typical build 30 fashion. So let's get warmed up so we can jump into this workout. We're going to get that back and shoulder nice and warm. All right, you guys, so go ahead. Start with your hands behind your head and just going to squeeze and squeeze. Okay? So just squeezing shoulder blades are packed down. Squeezing shoulder blades together. Now we're going to make it a little bit more dramatic. Round and squeeze. Round and squeeze. Nice. Round and squeeze. Two more. Round and squeeze. Last one. Round and squeeze. Hold here. Arms come out to 90 degrees. Reach and pull. Reach and pull. So thinking shoulders up, back down. Shoulders up, back down. Activating shoulders and lats. Shoulders and lats. Good workout to throw those pull ups in. If you have a pull up bar at home and you're working on them. Nice. Go three and two and one. Now take it back here. We're gonna get that neck involved a little bit. You're going to drop right ear to right shoulder. Collapse arms together. Gentle Neck roll over to the left. Shoulder. When you get to the left, squeeze, collapse, roll and squeeze. Collapse, roll and squeeze. Two more. Collapse, roll, squeeze. Last one. Roll, squeeze. Come up to the top and go ahead. Bring those arms up to the sides. Ready? You're gonna go for fancy arms. Alternate. Can you go one palm up? Nice. Look at that. See? Twist, twist, twist. This is back to my bar days. Alternating bringing that shoulder forward. It's about as dancy as you're ever going to. It felt like a music video so far. Kind of dance, dance, dance. Four, three, two, one. Okay, enough of that. Okay, take it to the back. You're going to go two squats, one plank walkout. Ready? Down, up, down, up. Hands hit the mat, walk out, find a high plank. Hold for three, two, one. Walk it back in. Two squats. Let's go again. Down, hook, down. Just shaking those legs out. Just because we can. I know. We're focusing on upper body. It's going to warm up the core and the shoulders right here. Take it back in last time. Then we're gonna hold that plank down. Up, down, up. Walk it out. Hit the mat. Hold here, hold here. Option to drop to those knees. Take a nice wide base with your feet. Shoulder taps, opposite hand, opposite shoulder. Eight, seven, stick. You got it. Five, four, three, two, one. Nice work. Drop to your knees. So we're all on all fours. Okay, this time you're gonna do shoulder rolls in all fours. So think about pull the shoulders up towards your ears. Roll them back down and away. Up towards the ears, back, down and away. One more up towards the ears, back down and away. Nice. Now just drop. Drop the chest. Pull the shoulder blades apart. Drop the chest. Pull the shoulder blades apart. Two more. Drop and pull. Just taking those gaps back to the shoulder through a full rotation. Now, little cat cow, drop the belly, lift the chin. Reverse your spine goes up towards the ceiling. Chin to chest, back to that nice neutral tabletop right here. Awesome. If you're with me, you're gonna roll all the way down to your belly. Rachel's gonna go bird dog style. Here's me throw them. Liftoffs. It's right here. Lift and lower. Lift and lower. Again. You're squeezing the back. Squeeze and left. Nice work. Squeeze and lift. Go. Four. Nice. Three and two and one. Now reach out. Hold, Superman. Hold, Superman. Can you lift your quads off the ground? Option. Palms face the ground. Can you swim? Opposite arm, opposite leg. Lift. Swim, swim, swim, swim, swim. 8, 7, 6, 5, 4, 3, 2, 1. Nice. Push yourself up and back down. Dog pedal. Up those heels. Pedal, pedal. 4, 3, 2, and 1. Shift that weight forward into a nice high plank. 1. Push up knees or toes down. Hook hold here. Walk your hands back to meet your feet. Roll up one vertebrae at a time. Everything hangs heavy. Nice. Right hand hits the ground. Left hand reaches up overhead. Roll up that wrist. Roll and roll. Nice work. Switch it out. Left left hand hits the mat. Other arm reaches. Roll and roll. Nice work. There it is. Both hands hit slow. Roll all the way up to the top. When you get to the top, two big shoulder rows. Up, back and down. Up, back and down. You ready to do this thing? Let's go. Let's go. Upper body strength day. Quick sip of water if you need it. We're jumping into set one. Giant set one of four moves. Jump to 30 reps. Oh, jumping to 30 reps and then set one gets me every time. I'm not used to starting my workouts with an intense 30 reps. Thank you, Rachel. 30 reps. It's a tough one too. You guys. I'm gonna try and do this with my 20s. We'll see if I can make 30 reps. It is a bent over row and clean. So hinge, pull, clean. You gotta do 30 of those. You're cleaning in between each row. Setting up that nice hinge row. All right. Pulling the elbows back towards the hip pockets. We got 30 in us. Let's do it. Let's do it. Let's crank them. We go in three, two. Let's go. Hinge, pull and clean. That's one. Drop, pull and clean. That's to drop, pull. Three. We're gonna be here for a little bit. Settle in. Come on. 4. Nice work. 5. It's a big move. It's a big move. Come on. Pull. 6. Right out of the gates. Come on. Nice work. 7. We love back day. Yes, we do. 8. Nice work. Nice work. We always say this in a lot of our workouts, so you probably know. Back is the largest muscle group in the upper body. Pull one of your two pull muscles. Back and biceps are your pull muscles, right? Nice, big, strong. Right here. You got it. Come on. Pull those elbows towards those hips. Loosen the grip. Focus on the back. Nice work, that. 15. Let's go half down. Have to go 16. Nice. Can use those legs to get the weights up to your shoulders. Nice work. Stay with it, team. Come on. Come on. Right here. This is 20, 20, 10 down, 10 to go. Come on. 10. Let's go. 10. 10. I get to the bottom. I find it helpful to count backwards in reverse. 8. Come on. Nice work. 7. One way to start a workout. 6. Let's go. 5. Come on. Yes. You're almost there. 4. Come on, finish. 3, 2, and 1. Holy bananas. That. What a way to start. Liz, there's a way to start a workout. That's a tough 30. That is a tough 30. Telling you strength days are more challenging. Just that strength people think, like, hit. Do a tough strength day. Whoo. All right, now we get into circuit one. All right, we're gonna start in the shoulders. I'm gonna tackle my 15s if I can. Alternating neutral, press palms face in towards your face. Push and push. 30 seconds. If you got it in, you sure keep those twenties in your hands. All right, here we go. Rack them. We go in three, two. Let's go. Push right. Push left. Nice. Push right and left palm stays facing in. Push, push. Come on. 30 seconds per move. It's the three sets that's the hard part, right, Rach? That's a good. Yeah, that third set, it is tough, but that's where the true muscle building happens. You guys gonna happen right here? How do you know if you're using the. The right weights? The last two to three reps, which are right here, you're in the final. Five. Four, three, two, one. The last two to three reps of each set should feel a challenge to you. I'm gonna keep these weights right here. We have one back, fly back, and then a straight arm pullback. We're gonna hit the upper back and then the lats in three. Bend over in two. Let's go. Open that newspaper now. Straight arm, pull back. There it is. Open that newspaper. Straight arm, pull back. Rach, are you alternating? That's a great option. A great option. You guys, if you want to try and go heavy, use flies. Who. That's a tough move. Option. Drop your weights. Option. Alternate the arms. Straight arm pullback. A great way to hit the left. Also, you're gonna feel those triceps back of the arm. Fire up in that pullback. 5, 4, 3, 4, 2, and 1. All right, gonna drop down one arm. One heavy weight. The fun move. We're gonna go just right arm upright, row clean and press so it looks like this row clean, push. Focusing on just one arm for this move allows you to hopefully try and go heavier than you normally would for a row and a shoulder press. Okay? You're gonna do just the right arm, then just the left arm. Then we'll alternate the third set. Okay? Palm faces in, pulling that dumbbell up, elbow high. Drop It. Clean it. Press it in. 3, 2. Let's go. Glide it. Drive. Push. Nice. Palm in. Elbow up to the shoulder. Drive. Punch overhead. Nice. Elbow up. Clean drive. Nice work. You guys can use a little bit of those legs on the clean to get get that weight up. Full extension. Elbow up right here. Elbow locks out. Punch it. Nice work. Final five. Four, three, two, one. All right. Back. Just focusing on back. Try and go heavier than I normally would. 25 pound incline. We did the right arm, so let's go right arm. I'm coming to an incline plank. Rachel's going to go to a single arm row. Pick your poison. You can go staggered stance. Rachel going incline plank right here. And I'm just gonna row right here on that right arm. Yes. Staying on that right arm is gonna make it the hard part. We go in three, two. Let's go. I love the incline plank row this and the bird dog row, which you'll see in giant set number two. Two of my favorite back exercises you see here in that lower, I'm getting a nice reach. You want that reach. That's where those muscle tears can happen. Want that nice full extension in that back row reach. Let that weight fully drop and then pull. Elbow to hip, elbow to hip. Full extension, Big pull, full extension, Big pull for five, four, three, two. Set it down. Harder than it looks always. All right, back to the top. Those are your four moves. You're gonna do them two more times through alternating neutral presses. Grab my 15s again. Rack them. Palms are facing in. Palms punch right in. Three, two. Let's go. Punch right, punch left, punch right, punch left. It's all 30 15s. If you want to count your reps, you can see how many reps you can get in those 30 seconds. You want to go heavier, you just push it. You can slow it down. The challenge for everybody is remember those last two to three reps should be of hard difficulty to complete without making that really big squinty eyed face. 5, 4, 3, 2, 1. Nice work. Back fly, straight arm pull back. Very challenging move for me, but I love it. Good way to target the back. We're going to hit upper back in lats. Bend over. Here we go. You're there in three, two. Let's go. Upper back, lats and triceps. Upper back and shoulders. Lats and triceps. Nice work. Something I find in these workouts specifically targeting upper body mass. Man, do I just grip the death out of these weights. White knuckle. I try to continually tell myself, loosen your grip, put the work into the muscles that are working. Squeeze through your back, not your knuckles. Squeeze through your back, not your knuckles. Come on. 5, 4, 3, 2, and 1. Nice work. Single arm upright row, clean and press this time. It's all left. All left. This a new, new move for us. Yeah. New move. I love it. I love a big compound move, right? I love a big compound move like this. We go in three. We go in two and one. Let's go. I love a big compound move. That's single arm. Because I can go heavier. I think I truly learned my strength and pushing my weights through unilateral training, which is single sided. So when I was like, okay, you can't just use a 15 anymore for this. Up to the 20s. Let's go. Come on, push it. Come on, come on. Challenge yourself to go heavier in this single arm move than you normally would. Come on. It's 5, 4, 3, 2, 1. Now I'm gonna challenge myself to go even heavier for the back move right here. That was shoulders. Your back is bigger. Can you go a little bit heavier for the single arm row? I'm gonna hold that incline plank. I've got a sweaty forearm here. All right, you're on incline plank. Three, two. Let's go, row. Big extension, elbow to hip. Big extension, elbow to hip. Come on, when you get that elbow to hip, hold and squeeze. Big extension, hold and squeeze. Big extension, hold and squeeze. One of my favorite back moves right here. Truly. I think I took all of my favorite back and shoulder exercises, Rachel, and put them into one workout. Well, we've never combined them before. Never combined them before. Finish. 5, 4, 3, 2, 1. Holy bananas. Never done it before. And I took all my favorite moves and put them into one workout, so I would look forward to it. We need it on day nine. You need this on day nine. All right, here we go. Last time through, you guys. All four moves. One more time. Third set is the best set. Yes. Bring it home. Neutral shoulder press. Neutral shoulder press for the final time. Go heavier if you can. You're there in three, two. Let's go. Push right and left. Come on. Shoulders and back. Getting into it, getting into it. Nice work. We really focused on chest in that first week. Now we're hitting back and shoulders in week two. Come on, push and push. Finish strong. 10. Let's go. Finish it. You got this. Stay in it. Final five. Four, three, two. You're out back. Fly straight arm, pull back. Final time. Take out that grip. Roll out those forearms. All right, have your husband give you a nice forearm massage. After this. Here we go. You're on in three, two. Let's go. Back fly, Straight arm, pull. Back, back, fly. Come on. You are so strong. That upper body is so strong. Think about the muscles you're working. Take it out of the grip, put it into the back. Take it out of the grip, put it into the back. If you get fatigued, you alternate with Rachel. Stay with it, guys. You're in it. 10 more seconds. Yes, you can. 10 more seconds. Yes, YOU can. Bring it home. 5, 4, 3, 2. Holy bananas. I'm done. There it is. That was challenging for me. Upright, row, clean, and press time. I'm gonna grab two 20s, and I'm gonna alternate. So I'm gonna go row clean, press right. Row clean, press left. If you got lighter weights, double it up. We go in three, two. Let's go. Row, clean, push. Switch arms. Here we go. Row, clean, push. Come on. Switch it. We don't do upright rows, like, ever. This is a rare move. Again, an adverse reaction I have to a move I don't love, but I'm building it in because it's so good for you. That's discipline, right? You don't want to do it, but here you are. Here we are. Anyways, I did so many in my group fitness day. 5, 4, 3, 2, 1. So many upright rows in my group fitness classes. I was like, I don't want to do them anymore. You got to do them. They're good for you. All right, five single arm rows. Switch. Five on the right. Switch. Five on the left. Start on the right in three, two. Let's go, row five, four, three, two, one. Switch. Here we go. Five, five, four, three, two,. One. Switch. Five on the left or right? Five, four, three, two. You're gonna finish with five on the other arm. And you're out. Five right here, and you're out. Five Right here, and you're out. Come on. 5, 4, 3, 2, 1. Nice work, team. Way to go, Lynn. Brushed it. Way to go, Rach. Water up. That is giant set number one in the books. Onto giant set number two. Same format, four moves right. It's gonna be lots of fun. Okay, this move is challenging. I'm gonna drop to my 10 for move one. You can do this seated. You can do this standing. I'm gonna show the kneeling option. Okay. It's a kneeling Y fly. Palms are gonna face out. Thumbs are up towards the ceiling. Lift and lower with control. Lift and lower with control. You do it standing. You want to do it seated. You're coming here to a hinged over position. Lift and lower with control. I'm going to show you kneeling. Pick your poison. Right. 30 seconds on hitting the shoulders. Palms are out. Here we go. You ready, Rach? Let's go. Let's do it. We go in three, two. Let's go up right here. Lower with control. That's the hard part, right? Just going right above shoulder height. Think about making a Y. If you were looking in a mirror right now, you would see a Y with your arms at the top. Lower with control. Big Y. The top. Low earth control. This is one that's going to make you have that squinty face the entire stinking time of the workout. And your shoulders are just going to burn. 10 seconds, especially if you're going slow on that lower. Come on. 5, 4, 3, 2, and break. That will give you the shakes. All right, I'm going to the bird, to the bench. I love this move. If you have done any of our back workouts, you know this is probably my favorite back move. It is the bird dog row. Okay, you're going to do one side. Doesn't matter which one knee. Opposite leg that kicks out. Other arm is rowing. I'm going off the bench here again. Getting that full extension. Rachel showing you from the ground. Little less extension. We go in three, two. Let's go. Row. Lower with control. I love this move because it's a true full back exercise. My upper back is turned on because I'm rowing with a weight. My lower back is turned on because this leg is kicked out. If you zoomed in right now on my back foot, you would see it just shaking on and off this box. All those small stabilizing muscles are working in my hips and my low back. Such a true back exercise right here. You're just going to see so much shaking happening all around for four, three, two, and one. Nice work, team. Way to go. Awesome job. Okay, now we're going to go to another fun move. You didn't think you'd have to do push ups today, but you get to. You get to frame it. Frame it doesn't matter which hand. One's going to go on a dumbbell if you have a nice hexagon, sturdy dumbbell. If you don't, you could get a yoga block, a thick book. You want this uneven stance. You're going to give me one pushup, two shoulder taps. I'm going to do the push up. I'm not going to do more than I have to. Tap, tap. Coming up to the hand that is on the weight or the box. Yes. One, push up. Two shoulder taps in three. Let's go. Push up. Tap, tap, push up. Tap, tap. Nice work. Come on, push up. You're like, why are we doing push ups? It's shoulders. Shoulders are so involved in pushups, aren't they, Rachel? Oh, totally. I feel like that's the biggest difference I've seen in, like, growing my shoulder muscles is when I started doing pushups. Yes. Come on. 10 seconds in these pushups. Come on, push up. Tap, tap. I told you. We're gonna finish week week two with a lot of push ups. Here it is. Three, two, and you're out. Nice work. Last move, last move. Dumbbell pullover. Love to love it. Gonna hit that back. All right, here we go. I'm gonna go to, like, a 45 degree angle and take one weight. I'm gonna hold each head of the dumbbell in each hand. Okay. Right here, I'm lowering down right to the ground. Pull back up overhead. One of the best ways to target your lat is these big muscles right here above your bra. Your lats, other than pull ups, is the dumbbell pullover. We go in three, two. Let's go lower with control. Up on a one. Down, two, three. Up on one. Inhale with control. Pull it overhead again. Just how I got that extension in the dumbbell row. That's what you're looking for here. Okay. We're hitting the ground, so that's our limitation. If you have the capacity to do this on a bench or a stability ball, you're gonna get a little bit greater range of motion. If your shoulders are good with that, go for it. That greater range of motion is a good thing. Nice work. Three, two, and one. You're up. Nice work. So those are your four moves in circuit number two. We're back to the top with kneeling wi flies. Kneeling y flies. Switch out your weights if you need to. This is one of those arm workouts where you're going to cycle through a couple different. Couple different sets of weights. Y flies in three, two. Let's go. Right here. Up. Make that y lower with control. I would also argue that this is an awesome, awesome core and pelvic floor exercise right here. Anytime you're in that kneeling stance, you need to think about two sheets of paper towel underneath your knees. You're ripping that paper towel in half. That's going to activate your glutes, activate your hips, and your pelvic floor. Core turned on. Now you're adding the shoulders, and it is just a good full body burn for 5, 4, 3, 2, and 1. Nice work, you guys. Awesome job. Bird dog. Back row. Lindsey's favorite move. Let's see. I went this side, now I got to go this side. I'm going to come up close. Gonna go this way for you guys to try and just keep it so you don't see my backside. Alright, here we go. This is the best I got. This is what I'm gonna shoot, right? Here we go in three, two. Let's go. Row lower with control. Loosen the grip, put the work into the back right. It's okay if those back legs are shaking. That's okay. That's okay. That's normal. All those small stabilizing muscles are working for you in the hips and in the back. This is one of those moves I remember from a lot of your pregnancy workouts. Yeah. And it's so hard, like pregnant or not, you know, it's a great move. It is a move that has stuck with me through postpartum and beyond. I just love this move. I probably build this into my workouts at least once a week. I just sub a standard back row for this. 3, 2 and 1. When we have rows in workout videos, I always opt for the bird dog. I just love it that much. Okay, Uneven pushup. Love to love it or love to hate it? You gotta do it. Here we go. Other hand is on that dumbbell. One, push up. Two shoulder taps in three, two. Let's go. Push up. Tap it, tap it. Nice work. Push up. Tap it. Tap it. Nice work. Come on down that exhale. Use that breath lead with the chest. Use the breath to push you up. Boom, boom. Come on down. Boom, boom. Nice work, team. Yes you can. What would it look like if I said 10 more seconds of push ups? 10 more seconds of push ups. You are so stinking strong. Final five. Four, three, two. And you're out. Whoo. Nice work. Here we go. Pullover, dumbbell pullover. I'm gonna add a glute bridge this time. Just for funsies, because I can add a glute bridge if you want. We'll mix it up for round three too. It's just fun, right? Here we go. Three, two. Hips are lifted. Full extension. Down on a three. Count up on a one. Lower two, three. Up on one. Lower two, three. Up on one. Now you'll notice how different today's workout might feel from yesterday. This is definitely a strength based workout. Yesterday your heart rate was up. Cardio circuits, core circuits, right? This program is strategically designed to help you build muscle. 3, 2, 2, 1. We take the guesswork out for you. We build cardio core mobility in. We build strict set strength days in. The best way to build muscle, three sets. That's why you're doing this today, right? Back to the top, Rach. Third set is the best set. Best set. That's why you're here, right? All you got to do is show up and hit play. This program is going to build muscle. You just got to hit play and do the reps. We go in three, two. Let's go up to the Y. Down with control, okay? And to that point, that's why we always recommend repeating the programs a couple times, right? Like if you really want to build strength, this is 10 brand new workouts you're doing over a 14 day span. The best way to see progress, the best way to progressively overload if you want to add weight. The best way to build muscle is to repeat the program. You can't just do no repeats new moves every day, guys. That is not the best way. 3, 2, 1. The best way is to follow a program, repeat the program, see the progress, get inspired by the progress and keep going. That's the best way to do it. Here we go. We're just gonna go up standing bent over rows because we did bird dog. Bird dog. Now we're gonna go standing double arm rows. Standing double arm rows in three, two, hinge. Let's go. Row slow. Control lower. We're doing a nice bent over. So we did single arm, single arm. Now we go double arm for the third set. Double arm down with control. Pull it back. Lower with control. Pull it back. Nice work. Double arm row. Palms are facing in, narrow grip. Squeeze at the top and hold. 10 seconds here, 10 seconds here. Yes you can. Squeeze lower with control. Come on. 5, 4, 3, 2 and 1. Nice work. Now we're gonna hit the ground. No weights. You just. One push up. Both hands are on the ground. Two shoulder taps on the right. One push up. Two on the left. Okay. One push up to two taps. One push up to two taps dot knees or toes? Pick your poison. You're there in three, two. Let's go. Push up. Two on the right. Hit it, hit it. Down, up. Left hand. Boom, boom. There it is. Push up. Tap it, tap it. Take a nice wide base with your feet. Keep those hips square to the ground. Down, up. Come on. It's the last time you got to do push ups to today. It's right here. It's right here. Yes, you can. Yes, you can. That upper body is so strong. You're almost there. You got this. You're in that final five. Four, three, two, and you're out. Yes. Rachel. Pullovers, Pullovers. I'm gonna push the box out of the way. I'm gonna go pull over with alternating leg lower. We're gonna throw in some abs last round. Spice it up. Variety is a spice of life. Right? Let's get spicy. Here we go. Alternating leg with arm pull over in three, two. Let's go. So you're gonna lower one leg. Exhale, pull together. Inhale, lower, exhale, pull. Inhale, lower, exhale, pull. Come on. Nice work. You got this. I feel like this almost makes it like a dead bug, but more. Yeah, right? Kind of fun. Kind of fun. We like fun. Strength training is meant to be fun, humbling and fun. That's why I love it. It's humbling and fun. Come on. What is it for you? What keeps you coming back to this mat for more workouts? We'd love to know in the comments. 3, 2, and 1. You are up and over. Grab some water. That is three sets. So we did circuit one, we did circuit two. Now you know what's coming for you. What's coming for you. It's a three minute burnout. Round three. Three minutes. You can do anything for three minutes. Yes. All right, here's your move. You got 40 seconds. Row, clean and press for 40 seconds. Row, clean, push for 40 seconds. And then if you're with me, you're gonna drop to the ground and hit Superman. We've got a variety of Superman holds that we're gonna do. If you're with Rachel, she's gonna give you standing. Superman's standing, Superman's. Okay. Roll, clean and press is your big move. Superman's is your small move or your isometric move. 40, 40, 30, 30, 20, 20. Buy in right now and say, yes, I can. Let's finish this workout so stinking strong. Put the row and the press together. Row, clean and press for 40 seconds. In three, two. Let's go. Hinge, pull, clean, push. Let's go. 40 seconds. Yes, you can. Now, if you want to go heavier and slower, you do that. It's your 40 seconds. It's your 40 seconds. What are you gonna do with it today? Come on up. Push. Nice work, team. Come on. Strong back, strong shoulders, strong arms, strong mind, strong body. We want it all. You're working for it. Come on. You got this strong mind and body right here. Come on. Stay with us. 10 seconds. These burnouts are meant to build resilience and mental strength just as much as physical strength. 3, 2, and 1. If you're with me, hit the deck. Hit the deck. Here we go, Superman. Lap, Pull, reach, pull. Quads are lifted off the mat if you can. Reach and pull. Reach and pull. You got this. Reach and pull. Come on. Hold that, Superman. Hello, low back. Come on. Reach and pull. Reach and pull. Yes, you can. Yes, you can. Reach and pull. Stay in it right here. 10 seconds. Yes, you can. Finish strong. Let's go. Reach and pull. Final five. Four, three, two. Back up. 30, 30. I can go heavier. I'm grabbing my 20s this time. Row, clean and press. Let's go. Three, two. Let's go. Row, clean. Punch. Come on. Row, clean, punch. It should be challenging. It's meant to challenge you. It's meant to challenge you today. Come on. Come on. Yes, you can. Find your limit and push just a little bit past it. Just a little bit more than you think you can. Come on. Yes. It's five, four, three, two. Dumbbells down. Find your Superman. Find your Superman. We're going to swim this time. We're going to swim. Opposite arm, opposite leg. Let's go. Switch, switch, switch. Got to get right. I'm not right. Swim, swim, swim. I can't cause that mental thing too. And talking too much. Too much. Swim, swim. Arms and legs are swimming. Swim, swim. Ah, it burns. Everything burns. It should. Come on, swim. 5, 4. I should have practiced this. 3, 2. I can't swim, apparently. I don't know how. Okay, here we go. Here we go. Final round. Final 20. Final 20. Here we go. Row, clean and press in three, two. Final 20. Row, clean. Push. I grew up on a lake. You would think I knew how to swim, right? We're Minnesotans. Come on. I do know how to swim. Just not, apparently in Superman. Not in land. Come on, finish. Five, four, three, two. Holy bananas. Okay, there you go. Superman. Hold. Rachel's gonna go. We're just gonna hold. 20 seconds of pain. Unifier hold. Quads are lifted. Arms are lifted. Breathe. Come on. Hold. 10. Yes. You can stay with me. Final five. Four, three, two, one. Way to go. We did. We did it. Day nine. We did it. Grab your water. Let's stretch this bad boy out. Nine days down. You guys want to go? I'm so proud of you. Keep fighting for one more day. You got this. So proud. Ready to stretch, Rach? Yeah. My favorite part. Okay, Rachel's gonna come into a. All fours, thread the needle. I'm gonna do Scorpion, one of my favorite. Shoulder, chest stretches. After a day like today, you make a big T with your Arm pull one toe towards opposite hand. Scorpion stretch. Okay. My left shoulder staying connected to the mat, right? Reaching that right toe up towards my left hand. Just rolling into that shoulder. Oh, it feels so good to be on the other side, doesn't it, team? Feels so good to be on the other side. You did it. Make a T, roll to the other side. Open up that chest. It's nice work, right? Right shoulder connected to the mat for me right here. Opening up the chest, opening up the shoulder. So thinking proud. Nine days down, one to go. Feels good, doesn't it? Feels good to do what you said you were going to do. That's how we build confidence. Following through. Don't. Don't not follow through. Tomorrow. Show up tomorrow, puppy dog. Here we go. Hips are high. Walk those hands away. Walk those hands away. Fingertips to tailbone as long as you can. Big inhale through the nose. Exhale. Armpits melt down towards the ground. Do it again. Big inhale through the nose. Exhale. Armpits melt down towards the ground. Feels good. Yes. Walk it back in. Let's stretch out those forearms. Take your fingertips back towards your knees. Little gentle rock back, rock forward. Rock back, Rock forward. Do it again. Rock back and forward. Now switch it. Can you flip it? Can you go palms down to the mat like this? Now rock back. Oh, that's good for the forearms. Little gentle rock forward, Gentle rock back. There we go. Stretch them out one more time. Gentle rock back. Nice work, you guys. Awesome job. Find tabletop. Those shoulder rolls we did in the beginning. Do it again. Bring the shoulders up towards the ears back down and around in tabletop like you're doing a corkscrew up towards the ears back, down and around. One more time. Corkscrew up towards the ears, back down and around. That feels really good, doesn't it? I like that. Okay, one more. If you can go down, Rachel, you can go into child poke. We're gonna come right here. Prone swimmer. So you're just gonna lift off, take the arm back and forward. Take it down. Lift off, reach behind you and forward. A great shoulder mobility exercise to build in. I actually started doing this for SI joint pain, and it helped significantly. Not sure entirely why I should probably research that, but it helped. So every time you do that, I think about you in the minivan reaching back to give your kids. Here's a water bottle right there. Oh, you need a passy. Here's a passy. There we go. Right? Very functional. Very functional, Very functional. All right, come to that seated position. Whatever you're comfortable with. Just like we started, we're going to finish with a couple gentle neck rolls. So right here, take right ear to shoulder. Collapse, roll that neck open. Collapse. Roll the neck open. One more each way. Roll the neck open. Roll the neck open. That's it. Shoulders and back. Day nine in the books. We'll see you back for day ten. Awesome job. Crushing shoulders and back. If you loved it, hit subscribe to my YouTube channel. I've queued up day 10 of the challenge right here. Or you can find this entire two week challenge in this playlist right here. Have a great day.