Intense 40-Minute Full Body HIIT (Strength + HIIT with Dumbbells)

Hi, I'm Lindsey Baumgren of Nourish Move Love and I am joined by the amazing Rachel today and we are coming at you with a 35 minute strength and hiit workout. It has been known on our site as the best strength and hiit workout you can do at home. And all you need is some dumbbells to do it. We're coming back and we're refilming this one to bring you better energy, better quality. And Rachel's gonna offer modifications for every exercise and your workout looks like this. You have nine full body exercises and you're going to work through all nine exercises three times. But the good news is the time drops each set. You're going to do the first set for 45 seconds of work followed by 15 seconds of rest. The second set for 40 seconds of work, followed by 20 seconds of rest. And the third set is our dirty 30 round. 30 seconds of work followed by 30 seconds of rest. It is going to be an awesome complete full body experience and I hope you are ready. We are going to get ourselves started with a awesome body weight warm up. So go ahead, take your feet just right underneath your hips. Give me a big inhale. Reach up nice and tall. Exhale, baby. Back bend. Pull those elbows down towards your hips or armpits. Reach back up tall again. Let's go. Right wrist grabs left, up and over side body stretch to the right. Bring it back to center. Can you give me a calf raise? Go up to the toes. Roll back to the heels. Let's go up and over. Side body stretch to the left. Big side body stretch. Open it up. Back to center. Let's take another calf raise. Up to the toes, back to the heels. Let's take it down. Go ahead, just flap those wings. Start to get that blood pumping. For the warm up. We're going to walk through some of the moves but first we're just going to go into a good basic squat because we know we love a squat. So let's go ahead, sit back down into squats. Down, up. Driving through those heels. Chest is up. Nice work you guys. This is your base move. I always say this, but you can come back to squats at any point in time throughout this workout. Otherwise you are going to get lunges, you are going to get squats, you are going to get curls, you're going to get pushups and a lot of energy with some high intensity moves. Burpees, split jumps. And Rachel's going to show you how you can take them all low impact. Ok, nice. Give me Four. Awesome job. Give me three. Nice work. Give me two. And stand tall. On this last one. Take your hands right to your hips and you're going to push your hips back towards that wall behind you. Stand tall. Squeeze. So you're just opening up the hamstrings back of the leg. Nice. Push those hips back. We're going to show you how you add on to this with a snatch movement. Snatch is like a deadlift combined with a big, powerful, full body push. Okay, so we're going to go there in 3, 2, and 1. Pretend you have a dumbbell in your right hand. You're going to take it to the ground, hinging your hips back, and you are going to explode up, driving up to the top. So hinge and drive, tap and drive. Okay. It's going to look different, obviously, when you have a weight, but you want to think about keeping the weight close to your body. It's like you're taking it and zipping up right there. Zipping up. As I come to the top, my heels pop off the mat because the power is coming from my legs. Push. Nice work. Let's go for two and one. Let's go ahead and just step back to lunges, alternating step backs. We're going to do the other side with those snatches in just a second. But let's just step back to lunge. Nice stepping back, dropping that back knee to the ground. You'll have the option to stay here in a nice low impact lunge or take it up a notch to high impact split jumps. Nice work. Let's go. Five. Awesome. Four snatches, other arm in three. You got it. Two and one. Come back to that. Feet are hip distance or a little bit wider. Pretend you have a dumbbell right here in this left hand. You're going to tap it to the ground. Big push overhead. It's one explosive movement. My heels pop off the ground. The dumbbell locks out overhead. Bicep by the ear. Push. Nice work, Nice work. You got it. You got it. Range of motion can look different. You don't have to go to the ground. You can go to your knees. Nice work. Let's go for three. Nice. Go two and go one. Awesome job. From here, take a step back to the back of your space. Hinge forward, walk out to a nice high plank position. Hold that high plank, actively gripping the ground with your fingers. Nice. From here, you're going to lead your chest down to the ground for a good push up. You can drop to the knees or toes. You're going to give me Two push ups. Here we go. Go down, go up. Go down. Go up. Push up and back. Down dog. Stretch it out. Nice work. Take your right hand, reach back to your left calf, shin or ankle and just gaze under your armpit. Nice little opening stretch right there. Awesome job. Switch it out other side. Left hand goes back towards that right calfsion or ankle. Hey, how's it going? Awesome. Bring it back to center. Push forward. We're going to do one more pushup. Another pushup. Lead with the chest. Down and up. Step your right foot outside your right hand. Give me a nice easy twist, dropping your left hip towards the ground. Go ahead and roll out that wrist. Awesome. Ready for three, two, one. Nice work. Step back. Other side. Left foot outside left hand. Easy twist, dropping the right hip to the ground. Roll at the wrist. Nice work. Nice easy twist and stretch here for three, two, one. Step back. We're gonna do a burpee. Step in. Okay, burpees are gonna be in this workout and you're gonna love them. So step your right foot, then your left foot. Stand tall, take it down. Step back, step back. Step in and in. Stand tall, take it down. You got two more just like it. Step in, step in, stand tall. Last one. Step back. Final one right here. Step in, step in, step. Stand tall. Find a nice sumo squat position. Heels in, toes out. Let's squat it out. Down and up. You can tap the ground. Reach tall. Tap the ground if you have the capacity. If you don't, that's okay. You're right here and you reach. You make this workout yours, right? This is my go to, like, quick and effective, get it done. Home workout. You do your best. Forget the rest. You're here for four. Nice. Three. We're just gonna jack it out in two. And last one, last one. Jack those feet in. Let's jack it. Rachel's got you on the low impact. You can tap, you can jack. There you go. Here we go. Nice. We're going to finish with a quick cardio burst. You go jacks for 8, 7, 6. We go to high knees in 4, 3, 2. High knees, high knees. Run or march it. You got it. Run it out. Get those knees up. Pump those arms. Right here. Nice. We finish it off with butt kicks in 8, 7, 6. You got this. 5. Heels to your glutes in 3, 2. Heels to the glutes. Let's go. Let's go. Pull up. Open up those quads. Let's go. Right here. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. You warm, Rachel? Feel Good. Nice. All right, grab some water if you need it. We're jumping in. First round is 45 seconds of work, 15 seconds of rest. Give your best effort for each exercise. We're starting on a snatch, so what we warmed up with, with an overhead hold into a reverse lunge. It's very complex, I know, but I'll break it down for you and take one dumbbell. I'm going with 15s today. For today's workout, I'm going to take this dumbbell in my right hand. Okay? Feet are a little bit wider than hip width, distance apart. I'm going to tap the ground because I have that capacity. Hips are down and back. And then I bend the knees. Okay. Reaching for that dumbbell, I'm going to get snatch one big full body movement. Hold it up here as I step back to lunge. Right there on the right leg, dumbbell, right hand, right leg lunges. Rachel's going to show you the modification, which is just a front racket. Or you could always take it down to the side, too, on the step, back lunge. So she's still going to do the snatch. One big full body movement, overhead dumbbell. Right hand, right leg is stepping back to lunge. You're going to do the left leg move number two. Okay, got it. Let's kick it off. Rachel, 45 seconds of work, 15 seconds of rest. It's about to get spicy, you guys. This workout, it's spicy. I'm warning you. But we're going to have some fun along the way. You're going to love it. Okay? Grab that dumbbell snatch and lunge in three, two. Let's go. Let's go. Big powerful snatch. Hold up. Reverse lunge. Nice. Take it right back down. Snatch hold or front rack. Nice. Then you come down. Big powerful movement up. Take it back. It's your pace, your tempo, okay? Each move is 45 seconds in this first set. Nice. You put that other arm out for counterbalance. Awesome. You take this at your pace. These are timed intervals. I like bringing the dumbbell back down by going shoulder, floor, right there. Hup. Big powerful movement. Dumbbell stays close to the body. It's like I'm zipping it up. I bring it down by going shoulder, two, floor. Nice. Big powerful movement. Heels pop off the ground. You're here for four. Three, two. You're out. Nice work. We're going to do the same thing on the other side. That's move two. Same thing, other side. Okay. Dumbbell left hand snatch on the left. Left leg steps back to lunge option to hold it overhead. You're there in three, two. Let's go, let's go. Big snatch, hold and snap. Step back option. Hello, Rachel. Go that front rack. Nice. Putting that opposite arm out to the side for counterbalance. Keeping that core nice and stable. Nice big snatch. Think about like a deadlift. Hips go back. Big, powerful snatch. Hips drive forward. That's what drives the dumbbell forward. Hips back, hips forward. Nice. Right there. Driving through that front stable right heel to stand me tall in that lunge. Keeping that dumbbell overhead. Lots of shoulder stability, lots of core engagement. Nice uneven load to challenge my core right there. You got it. One rep at a time. Stay with me. You're in the funnel. Five, four, three, two. You're out. Dumbbells down, body weight move. Split jumps. Okay, good old lunge jumps. Rachel's got step back lunges. I got jumps. 45 seconds. Holy bananas. Here we go. You're on in three, two. Let's go. Even gave you the holy bananas before we got to it. Come on. 45 seconds. Now, the key here is to find a pace, find a cadence you can stick with. Now, I could just crank right now, but I know that I can't stick with that for 45 seconds. This is my rhythm. You find yours. What can you stick with for 45 seconds? Step them back or jump them back. You got this. You got this. Come on, stay with it. One at a time, one at a time. Come on. Whoo. Legs are feeling it. Getting nice and fiery. Down to the ground for push ups. That's your next move. Ten seconds. Come on. You got this. You got this. Finish with me right here. Whoo. We go. Five, four, three, two. You're out. Catch your breath. It's a quick one. Push ups, knees or toes? Or find an incline with your hands. You decide. Good old push up, actively gripping the ground. You ready? Because you're there. In three, two. Let's go. I told you this was a good full body, quick and effective workout. Knees or toes? Again, it's that same concept. What can you stick with for 45 seconds? That's the pace you're at. Nice. Elbows fall back towards the hips. Neck in line with the spine. Lead with the chest. You do knees, you do toes. You do your best, you forget the rest. You got this. Yes, you can. Come on. One rep at a time. Inhale down. Big exhale pushes me away from the ground. Inhale down. Big exhale up. Come on, stay with me. 10 seconds. 10 seconds. Yes, you can. You are so stinking strong right Here, come on. Five, four, three, two and one. Whoo. Grab those weights again. Sumo squat curl, bicep curl. Heels in, toes out. Nice wide squat, shoulders down and back. Dumbbells lower between the legs. Give a curl on the way up. You're there in three, two. Let's go. Take it down, curl up, inhale, down, exhale, curl. Inhale down, exhale, curl. As I pull those dumbbells up towards my shoulders, thinking about pulling my inner thighs together, Knees out towards the pinky toes. Pull in. Adductors. Abductors. Adductors are my inner thighs, abductors are my outer glutes. Working them both, adding the biceps. Catch your breath. Recovery right here. You have another plyometric cardio move coming at you. After this, catch your breath. One rep at a time. Strength. You got this. You got this. Come on. Nice work. Stay with me, you're in the final. Five, four, three, two. You're out. Dumbbells down, squat jack. Ok, wide at the bottom, narrow at the top. Jack it or tap it. Rachel's going to show you the tap. I'm going to show you the jack. All right, here we go. You're there in three, two. Let's go. One. Wide at the bottom, narrow at the top. Down, up. Reach through that floor if you can. Chest stays up. Eyes up, chest up, eyes up. Rachel's tapping. Whether you're tapping or jacking, same thing. We're hitting those adductors, those inner thighs. You're thinking about pulling them together. Yes, you can pull them together. Come on, stand up. Squeeze. Drive through that floor. Push off. Create some power with your legs. Right here. 20 seconds. Come on, come on. Yes, you can. You're down to the ground. Triceps and glutes. Strength. Push your heart rate right. Here you go. Strength in 10. Come on, come on. Let's go, let's go. You got it right here. 5, 4, 3, 2, 1. Grab your dumbbells again. We'll lay to the side. I'll go this way. Rachel. Glute bridges and triceps. You can always take this to an incline or add a stability ball if that's better for you. Right here. As I bend, I extend and press. You're there in three, two. Let's go. Lower and push. Lower and push. My knees are tracking right in line with my hips. I'm driving through my heels. Inhale down, exhale, push. The goal is my glutes never touch the mat. They hover. There's constant tension on the glutes and hamstrings. These are Big, complex, full body moves. The more muscles you work, the more oxygen your body requires. That's what makes this a hiit workout. Short recovery time. Whoo. You do your best, you forget the rest. Beautiful part. Can always come back and do it. Watch your recovery time get better. Watch your strength gains go up. Keep pushing right here. Three, two, you're out. I'm not going to lie. That was a pretty good. I was like, that's got to be 45 seconds. It was spot on. All right, you guys, we're going to stay down here. I'm going to drop down to one weight overhead pull, leg lower. You're there in three, two. Let's go. So I'm going to lower one leg at a time as I lower the dumbbell. Dumbbell goes overhead, leg lowers, pull up. Now, you can always lower two legs at a time. One just feels better for my core. Feels more stable. I'm over 18 months postpartum, and this is still where I'm at, and that's okay. You do your best, you forget the rest. This is where my core is at, and I like it. So I'm going to stick with it right here. Rachel's creating a shorter lever by bending at the knees, and that just makes it a little bit easier. You do you. We're engaging the lats right here. My back muscles and my low abs. Those are the target right here. Come on. It's this. And one more move. You're on. Eight, nine. Right here. Move eight of nine. You're in the final. Five, four, three, two. You're out. Nice work. Dumbbells down. Burpees, your final move. It's burpees. You do them any way you want. You step them, you hop them. You can go chest to floor or standard burpee. You're there in three, two. Let's go. I'm gonna go chest to floor. Lower my chest. Push up, hop at the top. Little extra chest work in there. Something us ladies don't work often enough. Rachel's giving you your step back option with a chest lower as well. You get to decide. It's your 45 seconds. Do with it what you can. Again, the goal here is to find that cadence, Find that pace you can stick with for 45 seconds. Yes. Come on, come on. You got it. You are working for a one minute break. One minute break between circuits. Work for it. Earn it. Come on. What would it look like If I said 10 seconds? Yes, you can. Yes, you can. Right here. Finish it. Five, four, three, two. You're out. Whoa. High fives. Round one. Done. Knocked it out. You guys rock. Grab water. Whoo. Awesome job. So proud of you. So, so proud. Nice work. Okay, soak it in. Enjoy the rest. We do those same nine moves again. Adjust weights as you need to. The only thing that changes is the time. You're down to 40 seconds of work, 20 seconds of rest. 5 seconds less on the work, 5 seconds more on the rest. It makes a difference, okay? I promise. It feels good. You're going to enjoy it, right? Breathe it out, shake it out. We're going to start. One dumbbell in your right hand. You're going to snatch on the right. Step back to lunge on the right. Okay, 40 twenties. You ready for round two, Rachel? Yeah. It just gets better because you do each move a little bit better this time, right? Do each move a little better. And something about that dropped time that just mentally, I'm like, okay, 40 seconds. I got that. Something about 40 seconds is a little bit easier than 45. Grab that dumbbell right hand. Snatch and lunge. You're there in three, two. Let's go, let's go. One snatch, one lunge. Again, you do your pace right. The snatch is one big full body movement. My heels pop off the ground because my hips are driving that dumbbell overhead. That's what drives it. Hips drive it right there. Keeping that dumbbell overhead is a tough move. Keep that bicep right by the ear. Make sure it's straight overhead. Engage that core. Put that other arm out for counterbalance. Whoo. You got this. You got this. Come on, come on. Stay with me. One rep at a time. Right here. You're in the final. 5, 4, 3, 2. You're out. Nice work. Same thing. Other side. Like I said, holding that dumbbell overhead, that's tough. That's too tough for you. You front racket. We always have things that we're working towards. For me, in this workout, it would be a heavier dumbbell. You decide what works for you. Dumbbell. Left hand, left leg, steps back to lunge. Set it up. You're there in three, two. Let's go. Let's go. Snatch. Step back. Nice work. One big full body, powerful movement. Step back. This is a power workout right here. Strengthen cardio. Put together. Make one effective full body workout. Yes. You got it. You got it. We had to refilm it because it is one of our most popular. And I was like, we just got to get better quality in there, better sound quality, better video quality. And Rachel, because who doesn't love Rachel in workouts? I know you guys do, right? Ten seconds. Up. Come on. You're in it. Finish it. Five, four, three, two. One. More snatch. Whoo. Nice work, you guys. Split jumps. I know you love them. I know you love them. Take them at your pace. Step back with Rachel. Maybe you make it a two. Pulse, pulse two. And then you switch, okay? 40 seconds. Make it yours. Own it. Own the next 40 seconds. Yes. What are you going to do with it? You're there in three, two. Let's go. Own it. Right here. Come on. If you had to put your name on it, what would that look like? It's like you're handing in something at work or you're giving something, a gift to a friend. And your name's on it, right? You want to be proud of the work you put into it, right? Right here. Come on, make yourself proud. Put your name on this right here. You can do anything for 40 seconds. Yes, you can. Split. Jump it out. You're halfway. Halfway. You got this. Stay with it. Stay with it. You're down to the ground for push ups. Legs, get a break. Burn them out. Come on. 10 seconds, let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2. You're out. Holy bananas. Holy bananas. Those split jumps get you every time. Pushups, breathe it in. Take those hands up to an incline if you need to. Drop to your knees if you need to. Got 10 seconds to breathe. 10 seconds to breathe. Push ups ready. Set it up. Actively. Grip that ground. Find that nice stable position. You're on in three, two. Let's go. Down and up. Come on. 40 seconds. Lead with that chest. Elbows fall back towards the body. You push away from that ground. Has a straight line from head to tailbone. You drop to your knees when you need to. You do your best right here. This is tough. Heart rate tight. You're halfway. Come on. You got this. Yes, you can tell yourself right now. Yes, I can. Yes, you can. Push ups. True sign of strength. We love building them into our workouts because they're tough and so are you. So stinking tough for five, four, three, two and one. Nice work, Rachel. Push up. Sumo squat curl. Grab those dumbbells. Sumo squat curl. Sometimes body weight moves are harder than the weighted ones. All right, shoulders down and back. Heels and toes out. Squat and curl in three, two. Let's go. There's some days I'd pick up dumbbells any day over doing push ups. They're a tough move. Come on. Inner thighs, biceps. Drive it up. Exhale, squeeze. Inhale down. Exhale, squeeze. Really Easy. Here to find some swing in those weights. Don't swing them, control them. You're in control of each rep. You're in control of each rep. Right here. You got this. Come on, breathe it out. Catch that breath. You got 10 seconds here. Going to go back to a plyometric. Come on, come on. Five. Four. Three. Two. Dumbbells down. Plyo, squat, jack. Plyo, squat, jack. Follow Rachel with the taps. Follow me with the jacks. Wide at the bottom, narrow at the top. Come on. Yes, you can. Let it recover right here. Cover. Just breathe it in. One more big inhale. One more big exhale. You're jacking in. 3, 2. Let's go, let's go. Wide, narrow. Again. Your pace or tempo. Reach for that floor if you got it in you. Come on, come on. Make it big. Bigger the arms. Higher the heart rate. That's the goal. This move right here. Little cardiovascular endurance. Push. High intensity interval training. This is your push. You go to strength. Tricep, glute bridges. That's what's next. That's where you catch your breath. This is where you push it. Come on. You should be breathing out of that mouth. Let's go. You got this. You got this. Stay with me for ten. Nine. Eight. Yes, you can. Seven. All you got. Six. Five. You're so awesome. Come on, let's go. Three. Two. One. More. Nice work. Down to that ground. Triceps, triceps, glutes and triceps. Grab those weights. Glutes and triceps. You got this. Come on. Here we go. Set it up low. Back's driving into that mat. Nice long neck. Arms overhead bending just at that elbow joint. In three, two. Let's go. So it's a bend and an extend. A bend and an extend. My knees are directly in line with my hips. Those weights are lowering right down to my temples. You got it. Catching that breath. You got two strength moves here. Back to back. This one. And then you have leg lowers with an overhead pull. Make the most of them. Right here. Whoo. Come on, Come on. One rep at a time. Yes, you can. Stay with it. Squeeze those glutes at the top. Hold and squeeze. You got it. Come on. Lower. Hold and squeeze. Nice work. You're in it for three, two, and one. You're out. Awesome job. Come on. Up. One. Dumbbell. You'd always do this with two. I'm going one. Have a little bit more control. We're going to hit our lats right here. This muscle. That's my lats. Lateral flexion option. Add the leg lower. Rachel's going to give you bent knees. You're there in three, two. Let's go. I'm going one leg at a time. Inhale down, exhale, pull. The legs and the weight together. Inhale down, exhale, pull. If you're in Rachel's boat, the farther your knees are from your chest, the harder it's going to be. The shorter the lever, the easier. The longer the lever, the harder our core stabilizes us as our limbs move away from our core. That's what you're doing right here, creating core stability and strength by lowering your limbs. Nice and long. With control. With control, that's the key. With control. You got this. Inhale down. Big exhale. Pull them together. Come on. Stay in it. Five seconds, let's go. Five, four, three, two, and one. Nice work. Dumbbells are off to the side. You are up. You know what your big finisher is? It's burpees. Yes, I know. You're pumped. It is burpees. 40 seconds of them. I'm going chest to floor. You do you. You get a one minute break after this, and I want you to earn it right here. Come on, earn it. You're there in three, two. Let's go. Let's go. Burpees. 40 seconds. Your pace, your rhythm, your 40 seconds. Right here. This is it. You were made to do hard things. One of the many hard things you're gonna do today is right here. This is one of them. It builds physical strength, it builds mental strength. Makes me a better mom, a better wife, a better friend. Come on. That's what we're here for. Make you 1% better every day. You got this? Yes. Stay in it. Right here. 10 seconds. Come on, push it. Right here. Push it. Last five, four, three, two, and one. Awesome job. Nice work, Rachel. One minute recovery. Breathe it in. That's it, you guys. One more round. Two down, one to go. Two down, one to go. One more time through all nine exercises. You got it. Buy in. You can do it. We drop that time, okay? Drop that time. 30, 30s. You're only working for 30 seconds. Your rest time is 30 seconds. That's a long rest compared to what we've had. It's an additional 10 seconds. Okay, you got to go hard during these 30s. Finish strong. This is where the phrase finish strong comes in. Right here. Nine moves. One more time through and take that one dumbbell. It's going to go in your right hand. You're going to snatch on the right. Step back on the right. 30 seconds. You're going to get through about half the reps you got through the first time you did this. Maybe if you got something in your tank left, this is where you can increase your pace a little bit. I'm going to try and go there because I'm going to push you. I'm here to push you. That's my job. Best job ever, I think I'm here to push you and show you how singing tough you are. You ready? Dirty 30s dumbbell. Right hand snatch. Step back on the right. You're there in three, two. Let's go. Let's go. Snatch. Come on. I'm going to try and push my pace a little bit here. You going to move at yours? That's the beauty of 30 second intervals. It's intervals. You choose your pace. It's up to you. This is your workout. Come on. Like I said, we're here to push you, here to make you better and stronger. Whoo. Come on, come on. 10 seconds. It goes fast, doesn't it? Right here you're in it for five, four, three, two. One more snatch. Whoo. Nice work. I always bet one more rep because we are capable. Always getting one more rep than we think. Your mind's always going to quit before your body is one more rep. That's going to be the shirt. Holy bananas. One more rep, right? Okay, maybe one day. 10 seconds, dumbbell. Left hand, left leg. Back to lunge. That 30 seconds of rest is nice, isn't it? You're there in three, two. Let's go. Let's go. Snatch it. So third time through, right? You've mastered the moves by now. You are a total master of these moves and you're going to crush them. Third set is the best set. Third set is the best set. Let's go, let's go. Come on. Give me some power in those snatches. Lock it out. You got it. You got it. That back knee just lowers straight to the ground. Nice work, nice work. You can always do these moves with your body weight too, you guys. Five, four, three, two. We're going to go one more snatch. Nice work. Split jumps, split jumps. Recover for 30 split jumps. Maybe now, if you haven't jumped yet, you're like, I could try it, maybe you keep it low impact. You do you. 30 seconds, you're going to give me all you got because it's the last time you're going to do stinking split jumps today. Okay, here we go. Shoulders down and back. Three, two. Let's go. 30 seconds. Yes you can. You can do anything for 30 seconds. Yes, you can. Yes, you can. Come on. Come on, you got this. Push that pace. Push that pace. Come on. Nice work, nice work. Come on, stay with me. Your legs are so strong. So strong. Right here. Come on, come on. 10 seconds. Yes, you can. Let's dig in right here. Come on. Finish. 5, 4, 3, 2, 1. Whoo. Split jumps might be one exercise we don't do an extra rep for. Okay, push ups. Push ups. Maybe push ups, too. Maybe push ups too. Enjoy that 30 second recovery. Let that heart rate come down. I need this 30 second rest right now. Without it, I'd for sure be on my knees. I might be on my knees either way, but everything is harder when your heart rate's higher, right? Recover, set it up. Let's go. Last time on the pushup. In three, two. Let's go, let's go. Lead with the chest. Come on. 30 seconds of push ups. Yes, you can. Yes, you can. Come on. Like I said, your mind's going to quit before your body's going to. Yes, you can. But push ups are tough. But so are you. Let's go. Big exhale pushes you off that ground. Give me that big exhale. Use your breath, use your breath. Come on, come on. 10 seconds. We got this team. We got this team. Not dropping to those knees. I'm not doing it. 5, 4, 3, 2, 1. Just gonna hold plank instead. Okay. Every time. So tough. Okay. Sumo squat curl. Sumo Scott curl. You guys, come on. This is move five. Move five. You're crushing it. Let's go. Nice wide stance. Heels in, toes out, palms face me. Shoulders down and back. 10 seconds. Soak it up, baby. Soak it up. Sumo squat curl. All right, you're there in three, two. Let's do it. Down. Big exhale curl. Nice work. Awesome job, Rachel. How you feeling back there? Good. She is just rocking. She is just one hard worker, just like all of you guys. We love the hard work. Sweat equity, right? You earn it. You feel so much more empowered when you know what your body's capable. I know I do, right? Coming back postpartum was so much easier the second time for me because I knew what my body was capable of. Come on, you're in it for three. Three, two, one. I knew I could get there. I knew it was just going to take time. Squat jacks, plyo jacks. Tap them or jack them. 30 seconds. Another move where I'm going to try and push my pace because the interval, the work time is shorter. I'm going to try and push it. I encourage you to do the same. That is how we break through plateaus. We push ourselves to find our limit. You ready to find it? Okay, let's find it. Three, two. Let's find it. Find it. Come on, push that. Pace with me. Let's go, let's go. Right here. Come on. Can you move a little bit faster than you did any other round? Right here. Come on. Yes, you can. Third set's the best set right here. Whatever you're at left, you got to pour it out. Come on. Come on. You don't want to leave this workout thinking, maybe I could have went a little harder. No, you want to leave it thinking, I gave it all I had. What do you have for five? For four? Come on. For three, for two, for one. High fives. Nice work. Down to the ground. Tricep, glute bridge. Tricep, glute bridge. Catch your breath if you need to before you lay it back. Awesome job, you guys. I love the 32nd press. I love the time drop format. It gives me perspective on how hard I can push myself. Set it up. You're on in five. Here we go. Come on. Lift those glutes at the same time. Three, two. Let's go, let's go. Bend, extend. It's 30 seconds. You got this right here. Knock out the hardest set the first time through, right? Somehow it still gets harder because your body fatigues, but 30 second round. Oh, I love the dirty 30s. I love them because you can do anything for 30 seconds. Yes, you can. So easy to wrap your mind around that, right? Come on, stay with me. Nice work. You're in the final five. 4, 3, 2, and 1. Nice work going down to one dumbbell here. Overhead pull, leg lower. Overhead pull, leg lower. You could always do this again with two if you feel like you got it in you. Going for that controlled core core strength, right? A never ending battle. We're always working on getting a stronger core, and that's why we build it into every workout. It's so foundational. All right, let's go there in three, two. Let's go. Overhead pull. I'm flexing my lats. I am pulling my armpits down towards my hips. That's what I like to think about. Pulling my armpits down towards my pockets right there. Nice squeeze and pull. A lot of people say that they feel back pain and deadlifts. I say do this move and see what it feels like to pull your armpits down. Then you actively pull your armpits down with each deadlift. The back is so important. It's so involved in so many movements. Right here. Big exhale. Pull together. Come on. You're in the final five, four, three, two. And you're out. All right, it's your last move. And it's burpees, the big finish. The big kahunas right here. Okay? If you're not saying holy bananas by the end of this 30 seconds, you did it wrong. Okay, let's do it right. Give it your best. Right here. 30 seconds. Burpees all out. Max effort. Yes. Max effort. Come on, you got this. Pump yourself up a little bit. Come on. You're here to do something today. You're on in three, two. Let's go, let's go. Come on. Yes. This is what you came for. You weren't going to do 30 seconds of burpees by yourself. This is why you hit play right here. This is the moment that you push. Come on. Right here. Woo. You got it. You got it. Yes, you can. Big finish. Make yourself proud. Right here. What would it look like If I said 10 seconds? Yes, you can. Come on. Finish strong. You're in it for five, for four, for three, for two. And we're going to go one more high fives. Rachel crushed it, Knocked it out of the park. I love that workout. So stinking effective. All right, we're going to cool it down. Flap your wings, catch your breath. Whoo. Grab some water. Nice work, you guys. So proud of you. All right, wait, where we started. Big inhale, reach up. Big exhale. Right wrist grabs left. Up and over side body stretch. Fill those lungs up. You have big, healthy lungs. You made them work hard. Back to center. Up and over to the left. Big side body stretch. Opening up those lats. Right. Nice work. Back to center. Whoa. Just slap the wings again. Now take the hands behind the back. Big inhale. As you exhale, pull the knuckles away from the tailbone. Just open that chest. Open it up right there. Those push ups. Whoo. Got to feel those tomorrow. Nice work. If you feel good about your heart rate, widen your feet. You're going to be a forward fold. Knuckles fall to me. Nice. Can always stay standing. Hip pause if you need to. Nice. You can release those hands down to the ground whenever it feels good for you. Now you're going to walk your feet in together. Just going to go through a couple crouch and curl. So I'm going to drop my hips as my heels pop off the ground. A little bit of ankle mobility, and I'm going to push my heels to the ground as I push my hips high Going to drop it down again. Nice. Just catching that heart rate. Big push up. You're going to give me one more drop it down and then roll back to your butt. Awesome job, you guys. So stinking proud of you. Those snatches are a lot of tension on the posterior chain. So we're going to go for a nice little hamstring stretch. Big inhale. Reach up nice and tall. As you exhale, slowly hinge forward. Think about pushing your hips back towards that wall behind you, just like you do in the snatch or the deadlift. Flex your feet towards your face. Point those toes. Pull them in, pull them in. Feel a little calf stretch there, too. Hold here for 3, 2, 1. Now go ahead and collapse. Nice little collapse. Reach for the toes. Reach for wherever you have mobility to. Awesome job, you guys. I'm so proud of you. I hope you come back and do this one again. It's a good one to come back to. We say that with a lot of our workouts. Now pull those feet in, soles of the feet to touch. You're going to hit those inner thighs. Just pushing the elbows slightly into the inner thighs in a slight hinge forward. Low sumo squats, right? Nice little hip opening stretch here. We're going to go for a little 90, 90 hip switch after this, too. I just love that move. It's so good for our hip mobility. Hip mobility, right. Always working on mobility. We have lots of mobility workouts we started adding for you guys because it's just so stinking important. If you're going to do tough workouts like this, mobility is essential. Let's do that 90, 90 hip switch. So I'm finding 90 degrees here, 90 degrees here. I'm going to give a slight hinge forward, keeping my shin parallel right there. I'm going to hold here for 3, 2, 1. I'm going to sit back to neutral. And now I'm going to flip my knees so my feet stayed the same. And then I'm going to hinge forward, keeping the other shin parallel. Let's do it again. Come back. Feet stay the same. Hips just shift, right. It's a good move to work on for that hip mobility. Feels so good. Let's go back one more time to the other side. Up and over. If you want to see more mobility flows, as always, let us know. Back to center. Actually, we're going to go like this. We'll just go right here. Rachel, fingertips are going to face my butt a way. I love to finish my workouts. Legs are bent at 90 degrees. Hips are going to push high and I'm just going to hold here as I let the neck fall back, open up the chest and shoulders. One of my favorite ways to finish a workout is just holding right here a stretch. So good to come back to throughout the day. So stinking proud of you guys today. Awesome, awesome work. You're here for 3, 2, 1. Sit those hips back. If you'd like to continue stretching, check out our 10 minute stretch or our 10 minute recovery flow yoga. You can find them@nourishmovelove.com or you can find them at our YouTube channel, NourishMove. Love as always. If you love our workouts, do it a favor. Hit subscribe to our YouTube channel, continue to follow along with us, and keep coming back for more workouts@nourishmovlove.com have an awesome day you guys.