LIVE 30-Min Full Body Strength + Cardio | The 3-2-1 Format

We are queued up and live. Excited to be here with you guys today. Give me a thumbs up if you can see and hear me okay. Good morning on Instagram. Hello, hello, happy Thursday! We're excited to come at you guys with a live full body dumbbell workout today. All you're gonna need are your dumbbells. Get excited! All right guys, we are live. Welcome Julie and— oh, I love it— from Maryland. Nice, excited to see you guys. Welcome Elizabeth, Jennifer, Katie on YouTube. And then we've got our app members here. Welcome Kaylee and Shannon and Shelly. Ashley, Shannon, Michelle, Carly, Erica, Maddie from Duluth. I love it, love seeing where everybody is from. Oh, we got someone on vacation in New Orleans. All right, you guys, we are jumping into today's live full body dumbbell workout. It is your guys'— as well, app members requested a 3-2-1 workout, which means we're gonna do 3 minutes of legs into 2 minutes of arms into 1 minute of HIIT cardio. So you're gonna get strength and cardio. It's gonna be a full body workout. Everyone who's following Max20 is like, but wait, it's supposed to be day 4 for repeating the program if you're on week We're repeating Max 20. If you want, you can sub today's workout for tomorrow, core and accessory tomorrow, core accessory training, which is core and calves tomorrow. Or you can make the workout plan work for you, right? You get to pick. But today is a good fun way to mix it up, and we're super excited to be coming at you guys. I'm Lindsey, and joined by the amazing Caroline. Caroline will be offering modifications today, so if you want to keep the workout all standing or low impact for the HIIT training, Follow along with Caroline's modifications. All you're gonna need today are dumbbells. I have anywhere from 20 to 25 pounds on set with me today. We'll see how we can hang. Caroline and I are both really, really sore from filming workouts on Tuesday. You guys, our legs are so sore, but it's gonna be so fun. We're gonna shake it out and move that lactic acid. And if you have been thinking about joining the app, I'm gonna do a lot of announcements at the end. I'll tell you guys what's coming. We're repeating Max 20. You're adding on your 10 daily push-ups. We're gonna actually be live again next Tuesday, so mark your calendars. Next Tuesday we're coming at you with another live workout, so you get a choice again to mix it up if you wanna join us live next Tuesday, little 4th of July fun workout. But if you've been thinking about joining the Nourish Move Love app, now is the time, guys. We are going live every single week. We're coming at you next week, the week after that we got 2 lives, the week after that we have 2 lives. Lots of lives coming up, I'll tell you what they are at the end of the workout, and we can chat more and you can drop any questions you have in the comments, okay? All right, we're gonna jump into today's workout, but before we do, we gotta give a special shout out to our brand partner and sponsor of today's workout, which is NOW. If you've been following along with Nurse Move Love, you know that I've been using NOW Sports Nutrition products and supplements for years. They were one of my very, very, very first brand partners. I had the opportunity to go visit their facility in Chicago and I was sold. Their quality is top-notch, their third-party testing is top-notch, and I love that they're actually affordable products as well. And, um, I've been a big fan of NOW for I've been taking their multivitamin as well as their vitamin D, and my kids take their vitamin D supplement for years. But the newest supplement that you probably hear me talk about most from NOW is their creatine. I take 5 grams of the NOW Creatine, creatine monohydrate, every single day, and I have noticed huge improvements both in my strength gains, my recovery, and creatine's the most researched supplement on the market, and it's shown to have so many cognitive and brain benefits as well. So I get asked all the time, do I have to take creatine at a certain time of day, a certain order? The answer is no. It's just the consistently taking 5 grams. So I take 5 grams every day. For me, the consistent way to do it is to throw it in my water bottle before my workout. So I throw 5 grams of creatine in my water bottle before every workout, and that's how I get it in. If you wanna check out the NOW Sports Nutrition or supplements that I love, all you have to do is click the link below if you're following along on YouTube, okay? We'll post it for you guys. It's also gonna be linked for you guys on the app. Click the link below. And if you're following along on Instagram, just go ahead and comment on this live workout now, N-O-W, and we're gonna DM you a link to check out all my favorite NOW products. Their site, they have so many products, so we created a specific landing page with my top 10 favorite products that I use. So if you want that link, check out the description below on YouTube or DM me, N-O-W, on Instagram, and I'll go ahead and send you the link to my top 10 favorite NOW products as well as a discount code, NML20, so you can get a discount on my favorite sports nutrition products. So special thanks to NOW for sponsoring today's live workout. Now let's jump in, Let's get ourselves warmed up. We're gonna start feet shoulder-width distance apart. Go ahead and slap your wings. We're gonna get nice and warm today. Might take a little bit of extra time on the warm-up for myself, selfishly. Um, okay, 2 more flaps here and then let's start from the ground up. Ankle roll. Let's go out to the side, heels lift, and then toes lift. Do it again. Out to the side, heels lift, and toes lift. We had a live coaching call in the after sleep and someone asked about tib raises and how they have a hard time with their balance. You can always take your ti raises, which is your toe lift, back to a wall or grab something to support you for balance, coordination. I messed up there. I missed it. Okay, let's go out, up. One more time through. Out, heels up, toes up, shoulder sweeps to the back. Stop bending those knees, open up that chest. Big sweeps to the back for 3, 2, switch direction. Swim it forward, swim it forward. Nice. You're gonna squat it out in 3, 2, 1, dropping into squats. Oh, there's that soreness, there it is. Down, up. Yes, everyone else, you guys did leg day yesterday, so you feel this too, right? Max 20 is no joke if you are reaching for those heavy weights. It is 20 minutes, but it is so stinking effective, and that's why we're repeating the program, you guys. You see results when you repeat the program. All right, nice work. We're gonna get nice and low in those squats. Can you drop an inch with each squat? Drop that tailbone between your heels, push your feet into the ground to stand you up for 4. Nice work. 3, we're gonna stretch those glutes. And 2 and 1. Nice little knee hugs here. Lengthen through those glutes. My glutes felt that workout. All right, here we go, one more each side. Nice. Now we're gonna do a split lunge, right foot forward, left foot back. Option to stay here, feet planted down and up, dropping that back left knee to the ground. Shoulders stay stacked over hips. Nice. You can stay here. You're gonna have the option today to go for that split lunge, split deadlift, which I know you love. So give me one split lunge, one split deadlift. Break at the hips, drop that back knee. Honestly, we did this move on Tuesday and I think this is why I'm so sore. This move gets me every time. I saw her upper butt cheek fail 30. I say this in Max 20, but the glute and the lower body responds so well to stretch and load, which is what you get. You get a nice stretch here through the hamstring and loading it. One more. Nice work. All right, ready to pick up the pace? We gotta go high knees, high knees. That's some energy right here. 8, 7, 6, you got it, 5, 4, 3, 2, switch it out. Left foot forward, right toes back. One split lunge, here we go, split lunge. Option A, start here, stay here. Option B, add that split deadlift in 3, 2, nice work. Here we go, split lunge, split deadlift. So you're breaking at the hips. If you don't like this move, don't worry, you can always just give me the split lunge Or Caroline's gonna offer, if lunges don't feel good for your knees, just a split deadlift. Good option to take. You decide what works best for you today. Nice. One more, one more, all the way through. Give me one split lunge, one deadlift. Bring the feet together. Option, calf raises right here. Option, add a little energy, pogo bounce, jump it out. You can jump rope it. Woo! We just added a new jump rope workout to the ML App, which everyone is so excited about. If you're looking to do a quick 10-minute jump rope, uh, jump rope workout, you can do it. My 6-year-old loves it. We filmed it mostly for Bella. All right, here you go. 4, 3, 2, 1. Lateral squat, take it nice and wide. Okay, toes face me or slightly out. Hip side, center. You feel that hairline? I just feel the Lindsey, like, come on, drop into that hip, drive up that knee. Drop, drive. Nice work. Sit back into those hips. Definitely gonna move in all planes. You got 3 leg exercises today, 2 arm exercises, and then 2 HIIT cardio exercises. One more each side. Side, center, side, center. Give me a forward fold. Stretch it out, hand to the mat. Step back, find a high plank. Shoulders over wrists, core is tight. I want those shoulders right over the wrists. That should set you up nicely. Option: push-up standard, or tricep is what I'm going to go for. Elbows here, use the rib cage. Tricep push-up, push-up. Do it again. Inhale down, exhale push. Right foot outside, right hand, easy twist. That should feel so good. Whoo! Gaze follows fingertips. Nice. Set it down, switch it out, other side. Left foot outside. Oh my goodness, this is where I'm the most sore. You feel your butt right there? Everything, my lower body, everything, my lower body just hurts. You guys got something before you're doing that. Right foot outside, right hand, rotate, reach. Nice work. Right side, left side. Rotate, reach. Nice. Push back, down, down. Toe your heels. Nice. Knees go all the way down to that mat. Little cat-cow. Drop the belly, lift the chin. Reverse it. Tuck that chin. Nice. Take it nice and wide. Open those hips. Couple frog rocks help us get deeper in our squats and lunges. So you're just opening the hips. If you have tight hips I really encourage you to find the frog rock and hang out here. This move has been transformational for me, hanging out here, just breathing, rocking forward and back. And then actually, what I have— my favorite thing to do is cat-cow from here. So try and round your spine and then drop your belly. Cat-cow from this position. So good. We hold so much tension in our hips. All right, get yourself up to a standing position. We gotta add some energy, and then we're gonna jump in. Lateral bounce, hit side to side. Here we go, side to side. Nice. 8, 7, 6, you got it, 5, 4, 3, 2, 1. All right, you guys are warm. High fives, high fives. All right, you guys ready to jump in? 3, 2, 1, 3, 2, 1. Good morning, Abigail. Welcome, Julie. We got Baton Rouge, LA, we got Texas. First live workout in the app for Shannon. Welcome, so glad you're here. Nice work. All right. So sore from yesterday, Jennifer says. Yeah, right? We're gonna shake it out. All right, you guys, here we go. We're jumping in. Your first circuit is legs. You have 3 minutes of legs, 3 moves, 40 seconds on, 20 seconds off. 3 moves, 40 seconds on, 20 seconds off. We go all legs, then we go right into arms. So grab the weights you want to use for legs. We're doing an uneven load today. I love the uneven squat, you know this. Rack it on the right, long arm on the left. You are squatting with this uneven load, staying just like this for 40 seconds. We go there in 3, 2, let's go! Inhale down, exhale push that floor away. If you don't like the uneven load, give me one dumbbell at your chest or two dumbbells at your side. You decide, it's your workout today, right? You decide what do those legs have. If you did max 20 leg day yesterday, do your best, forget the rest, right? Come on, inhale down, exhale push. Sit that tailbone between your heels, distribute that weight between your feet, press into the ground to stand you tall. Full hip extension at the top. The uneven load should cause that core to fire up. About 10 more seconds here. Nice work, nice work. Here we go, finish. Last 3, 2, and 1. Nice work, shake it out for 20. Split lunge, split deadlift. Right foot forward, left foot back. Option A, stay with just a staggered deadlift if lunges don't feel good for you. If they feel good, left knee drops, then you hinge, soft bend in that front leg. Stays in 3, 2, let's go! One split lunge, one split deadlift. Whoo! Nice, we like to stretch and load. Nice, getting a nice stretch for that glute. And when I'm doing this, I always love to really think about the muscles I'm working. Right glute quad right there, right glute hamstring right there. So top of my leg or front of my body, back of my leg, hamstring glute. Front of my leg, top thigh, back of my thigh, hamstring. Think about the muscles you're working. Make that mind-muscle connection. Yes, team, you're only here for 5, 4, 3, 2, and recover. You drop to one weight, or if you have two lighter weights, we're gonna hit lateral lunge. We're gonna stay on this right leg. Lateral lunge to the right, sit back into the hip, stand out of it. Lateral lunge, stepping to the right, drive off that bent knee. In 3, 2, let's go! Hip right, stand up. So I can use one heavier weight, or if you got two lighter weights, you're gonna frame this right foot Right there. Nice work, nice work. Here we go. Sit back into that hip, drive off that bent knee. Sit back into that hip, drive off that bent knee. Nice work. Inhale down, exhale as you push away from that floor. You know how we did that 3-way ankle roll at the beginning where you rolled to the outer edge of your foot? You're almost mimicking that, but your foot doesn't come off the mat. Big toe stays connected, but weight transfers to the outer edge of the foot. Nice work, team! Come on, finish! Last 5, 4, 3, 2. I think we can do one more. There it is. Rest. Now we're gonna go from here directly into arms. You have 2 arm exercises. If you're with me, take your weights, set them a little bit apart. Push-up. I want a tricep push-up in the middle. If tricep push-ups don't feel good for you, give me a standard push-up, okay? You're gonna do one tricep push-up, walk over row. I'm gonna show you, it looks like this. Tricep push-up, walk and pull. Caroline has standing rows. You alternate your walk, alternate your row. Again, if you don't like tricep push-up, give me a standard push-up. 40-second clock starts in 3, 2, let's go! Elbows raise the rib cage, walk, pull right, walk back to center. Tricep push-up, Walk left, pull left. There it is. One tricep push-up, one back row. Your option is to drop to your knees for that tricep push-up, pop to your toes for that back row, or stay standing with Caroline and just give me standing back rows. Your workout today, you decide. Nice work, come on, you're in the final 10 seconds. We're hitting chest, shoulders, triceps, and back in one combo move. For 2 and 1. Nice work. All right, see if I can stick with these 25s. I'll even load again. Rack it on the right, left arm long. Right arm shoulder press, left arm bicep curl. Press and curl. Ready? In 3, 2, let's go! Punch right, curl left. I'm gonna go slow and try to stick with these 25-pound weights, okay? I'm taking my legs out of the equation, makes it harder. You can stay standing, you can go lighter and faster. Today is slow and heavy. Bananas, come on! Punch and curl. 10 seconds. It should feel hard. Are you using the right weight? Challenge yourself today. For 4, 3, 2, and 1. That was tough. Okay, weights are down. Cardio, 1 minute. Cardio, 1 minute. You got 2 moves, 2 moves. 30 seconds right into 30 seconds. There is no break here. 1 minute of cardio straight. So I'm going to show you your 2 moves. Take the modification, we're going up. 30 seconds of squat jacks. Wide, narrow, wide, narrow, wide, narrow. As soon as I finish that 30 seconds of squat jacks, 3 lateral bounds. On the third one, you hit the deck. 1, 2, 3, hit the deck. Option: squat, squat reach. Always hitting the deck on the third one. Squat jacks, 3 lateral bounds, burpee. That 1-minute timer starts in 3, 2, let's go! Tap, tap. So it's wide at the bottom, narrow at the top. Now before you come out of the gate super hot, remember you got 1 minute here. I want you moving the entire minute, so find a pace you can stick with. You're here for 30 seconds. All right, you got 10 left. 10 seconds, then we transition. 3 lateral bounds, 1 burpee. You're there in 4, 3, 2. Here we go, Giants. All right, kick, 2, 3, hit the deck. Up, hit, 2, 3, hit the deck. Yes, team! Hit, 2, 3, hit the jack. Come on, you're working for that water break. It comes in 15 seconds. 1, 2, 3, hit. 1, 2, 3, finish. Last 5, 4, 3, 2, you're out. How's that? Hands should be on knees after that. Yes. How do we feel? Longer water break. That was round 1. You get 2 more stabs at it, 2 more times through those same moves. How are we doing? Nice work. Dead, Julie says. Julia, I should say. Julia, dead. I'm with you, Julia. Dead. Nice work, guys! Awesome job! Holy bananas, says Shelby. I feel that, right? All right, back to that uneven squat. Racket on the left, right arm long. Back to 40-20. Back to 40-20. Here we go. Racket on the left, right arm long. Squatting. In 3, 2, let's go! Inhale down, exhale push. Inhale down, exhale push. Nice work, nice work! You got that uneven load. Yes team! Inhale down, exhale push. Nice. Not cranking that neck as you stand up, catching your breath here, using that breath. Start that exhale before you start to push off that ground, not bearing down. But managing that intra-abdominal pressure. Yes, come on! Yes, team! What would it look like if I said 10 more seconds here? 10 more seconds. Yes, you can! Keep squatting for 5, 4, 3, 2. Recover, take a break. Left foot forward, left leg is your working leg. Snagger deadlift. Split lunge, split deadlift. Set it up. One lunge, one deadlift. Grab your weights. You're there in 3, 2, let's go. Right knee drops, then you hinge. Think about your shoulders this time. Shoulders stacked over hips, shoulders parallel to the floor. Shoulders stacked over hips, shoulders parallel. When your shoulders are stacked, you're working the front side of your body, top of the thigh. When your shoulders go parallel, you work the back side. Nice. Anterior chain, posterior chain, hitting both. Full body day compound. You guys love when we take full body day and break it into a leg circuit and an arm circuit. I love that too. You're here for 5, 4, 3, 2, and recover. One heavy or two Framing your left foot, lateral lunge just to the left. Drive off that bent knee. Nice work. Here we go, grab that weight. Hitting left in 3, 2, let's go! Hit left, sit back into that hip and drive. Inhale down, exhale push. Yes team! Nice work! So good, so good. It's amazing how much you can accomplish in 20 to 30 minutes with a set of dumbbells at home. I think some of my favorite comments I've been seeing are, I quit the gym, I'm all in on the abs, I'm just here, I love saving time, I'm a multitasking woman, it needs to be quick, it needs to be efficient. That's what this is for. 5, 4, 3, 2, and recover. Okay, arms, arms, you know the move. Tricep or standard push-up, walk it, row it. Set them apart, choose your push-up option. Standing bent over rows, you're there in 4, 3, 2, let's go. Tricep push-up. Walk, pull. Nice. You're pulling that elbow all the way back to the hip, but your hip needs to stay square to the ground. Hips and shoulders stay square to the ground the entire time. Think about your hips here. How square can you make those to the ground? Take a nice wide base with your feet. Hips don't move, just the arm moves. Hips don't move, just the arm pulls on that row. Yes, team, getting it all. Shoulders Chest, triceps, back. 10 seconds, come on, finish! Last 5, 4, 3, one more push-up, 2, and 1. Nice work! All right, rack it on the left, right arm long, same uneven load. Shoulder press here, bicep curl here, shoulder press here Bicep curl here. Catch your breath. We go in 3, 2, let's go! Push and pull. I feel like this has to be a new move. You definitely do it alternating but never uneven. Have we never done this? This— how? Used to be— I do— this used to be a staple in my classes when I taught at Lifetime Fitness. Ah, it's hard for a reason. Go right in. Right from a tricep push-up, which is more shoulder dominant, into a heavy single arm press. Woo! And curl. 10 more seconds, come on! Squint those eyes, dig in. You're here for 5, 4, 3, 2, and 1. Woo! That is hard. Weights are down, here we go. It's the Dirty 30s. 30 seconds of squat jumps— squat jacks. Good thing it's not squat jumps. Squat jacks right into 30 seconds, 3 lateral bounds, 1 burpee. Okay, here we go, team! Come on, you can do anything for a minute. I know you can. I've seen you scroll Instagram before. Here we go, squat jacks in 3, 2. Let's go, Bella! Come on, it's 1 minute, 60 seconds. Break it down 30 seconds at a time. First 30 is right here, tap jack, tap jack. Let's go, you got this! Come on! Yes, team, you're working for that longer water break between sets. 10 seconds, you transition, okay? 3 lateral bounds, 1 burpee. In 3, 2, 1, giant step right. Here we go. 1, 2, 3, hit the deck. Up. 1, 2, 3, hit the deck. Come on, moving athletically today. Yes you can, yes you can. 1, 2, 3, hit the deck. Up. 1, 2 3, hit it! You're in the final 10. Bring it home, bring it home. Here we go. 4, 3, 2, rest. 2 down. Just heavy breathing, heavy breathing at this point. All right. Happy Thursday! Close to that weekend, working for it. Nice work, right? Oh, someone says they love our outfits. Caroline, thank you! Sometimes we match, sometimes we mix and match. Always fun. How are the hands on knees? Yes, Abigail, I feel that deep in my soul. Oh, I love it! Maria from Mexico. Crushing it. Nice. Love Skills says she's halfway through Max 20, day 9, and then I went live and she switched over. Hey, I'm here for the motivation, right? Sometimes you need to mix it up. I'm all for repeating Max 20. I'm very pro it, but I get the monotonous of it. Sometimes it can feel like I gotta do this again, rep drop again today. It's good to mix it up sometimes. If you need to mix it up, I'll always say any type of movement— walking, foam rolling, yoga, Pilates, any type of movement. 10 minutes is always better than zero, right? So right, you just need a community to motivate you. Ready for the third set? Third set, Caroline! Third set! There we go! I was like, she got it! Third set! That's it! No fourth set today, just the third set. Thank goodness, right? Okay. Squat, squat, switch at the top. You get a little extra bicep curl. Switch at the top, squat, switch at the top. Here we go, grab your weights. Squat, switch at the top. Rack it on the right, drop into that squat. In 3, 2, let's go! Last round, guys, last round. Switch. I'm even though my sucks in here too, right? A little extra, couple extra bicep curl reps. Woo! Yes, team! Come on, you got this! It's your final round, final round through every exercise. Finish strong right here. Nice work! Proud of you for showing up today. We're gonna be stronger on the other side of this 30 minutes. Yes, we are! Yes, we are! So stinking strong for 10 more seconds here. Nice work! Finish. 5, 4, 3, 2, rest. All right, now we're gonna go bilateral deadlift. Feet are square. One deadlift, if you're lunging, step back right. One deadlift, step back left. Option, just deadlifts if lunges don't feel good. You're there in 3. Crush some oranges. 2. Let's go! One deadlift, step back right. One deadlift, step back left. Yes! One hip hinge, drop that back knee to the ground, always driving through that front foot. If you're Caroline, pushing into both feet to stand you tall. Full hip extension at the top every time. Your glutes and hips work together here. 10 seconds, come on! Yes, this and lateral squats and you're done with legs. For 4, 3, 2, you're out! Nice work! I'm gonna take one weight. Lateral squat, feet stay planted, inside, center. Side, center, like you did in the warm-up. Grab your weight, you're there in 3, 2, let's go! Hip right, center, hip left, center. Nice! That same thing, transfer the weight to the outer edge of the foot, drive off the bent knee, sit back into that hip and drive, sit back into that hip and drive. One rep. At a time. Finish those legs off right here, team. Inhale down, exhale push. Down, push. You get 3 minutes of legs because legs are the largest muscles in your body, then 2 minutes of arms, whoo, and 1 minute of heart health. Come on, 3, 2, 1. Nice work, set those weights down. Last time you gotta do push-up rows. Last time you gotta do push-up rows right here. Choose your push-up, dig in. 40 seconds in 3, 2, let's go! Tricep push-up, walk, pull. Come on, it's you versus you right here. It's you versus you. What goal are you working towards? Is it push-ups from your toes? Is it nailing your first tricep push-up? Come on, you got this! I know there's a thing floating around Instagram about the female push-up. I'm not gonna lie, I am still very pro standard push-up. Good form, kind to the shoulders. Build chest strength. In 3, 2, 1, more push-up and you're out. Nice work! Yes team, you're gonna alternate a curl press, so no onion and wrap, alternate right arm curl punch, left arm curl punch. That's where you go. In 3, 2, let's go! Curl punch. You'll see I made the switch to lighter weights. If I wanted to stick with my 25s, I need a pause bar. I need a longer break. It's okay if you have the time and you're trying to lift heavy, especially during Max 20, to hit that pause bar and take a longer break. I do it all the time, especially if I'm doing pull-ups, but my heart rate is high I need lighter weights if I'm going to keep moving, and I promised you guys 30 minutes and we're already going to be over, so we gotta go. Here we go, last 5, 4, 3, 2, and recover. No wait, no wait, 1 minute. Are you ready? It's your last time on cardio, last time on cardio. 30 seconds of squat jacks. 30 seconds lateral push into burpees. Your bonus today, your bonus is 10 push-ups, okay? It's the 10 push-ups we're going to do together. So this is your last cardio push. Mentally wrap your head around that and give me your best effort here. Last cardio push, it's right here. 30 seconds of squat jacks in 3, 2, let's go! Come on, last cardio push right here. 1 minute of work. Yes you can! I say this all the time, this is not the hardest thing you're gonna do today. Let's go! Come on, if you're in Minnesota, that sunshine, eh? It's Thursday. At Team NML, it's our Friday. Woo! Last day of the work week. Woo-hoo! Let's go, push for 10 more seconds. 10 more seconds, come on! You got this! 5, 4, 3, 2, giant step right, let's go! 1, 2, 3, hit the deck! Up! 1, 2, 3, hit the deck! Come on team! 1, 2, 3, hit the deck! Crushing it! 1, 2, 3, woo! Last 10, last 10! 1, 2, 3, finish! 5, 4, 3, 2, rest! So awesome, kicked my butt today, team. How we feeling? How we feeling? Someone wants to know our outfits. I said I bet Lululemon. This is actually a Biore top. And the leggings are the Lulu Wonder Train leggings. We got this, I love it. Okay, Marlene just ordered a pull-up bar. I love it. I'm so excited for you, Marlene. The best is yet to come. Nice work. Also, Elsa doing PT shoulder recovery after her surgery. I know how challenging that is. You do the exercises, you be the best student that PT has ever had. And I promise you're going to come back stronger. Nice work! How many days a leg— a week should I work my legs to get them nice and firm? We also got to give a shout out to Lexi First Live from Dallas. Alexis, welcome! Thanks for joining. All right, I'm doing this challenge myself, so I need to get it done. 6 months done! Almost 6 months! So if you've been doing this every day, you've been doing this for 6 365 divided by 2 is— calculator please! Math is not the strong suit. We're creative girls. 10 push-ups. You can do anything. You're 10 from the spot like that, daydreaming over here. 10 push-ups. Rachel would have nailed that. I'm just kidding, she's having— she's the most mad girl on the team. Okay, 10 push-ups in 3, 2, let's go! Go! 10, 9, 8, you got it! 7, 6, 5, 4, 3, 2, 1. Yes team, that's your burn-off! Let's actually stretch from right here. We're gonna stay on the ground and stretch, and then we can stay online and answer your questions. If you're in the app, we're gonna stay online, answer any questions you guys have. We're gonna I love these live chats, they're so fun. We haven't done this in a while. We're gonna go big inhale up, exhale side reach through those toes. Felt good today, felt like what I needed. Nice work, you guys. So proud of you for showing up. Thanks for being here, catching your live. Like I said, we'll be live again next Tuesday, another full body workout. Bring it back to center, straighten this leg, take your right leg— this is the stretch we really need. Hug, glute stretch. If you're feeling like— Dave, this one's for you right here. Hug it out. Nice. Bring it out right from here. Ankle stays over knee. Sit up nice and tall. Seated figure four. Oh yeah, roll out that ankle. Feel those outer glutes. And then for everybody who did deadlifts today and says deadlifts hurt my back, this one's for you. Drop the legs, right elbow to the mat. Oh, a little pretzel twist. Low back releases instantly. Nice, love it. Same thing, other side. Let's just go for a little kick out. Big inhale up, exhale side body reach. Nice work. All right, couple other announcements being, like I said, if you're in that— we have so many lives coming up, but we'll be live next Tuesday for everybody. So if you're on YouTube, Instagram, next Tuesday's live is for everyone. So join us, 9:30. Take it up Bring this glute over, stretch it out. Okay, and then if you're in the app, you can click over to the live events and replays tab. Caroline updated it yesterday for you guys. You should see a slew of new live events. We had a live coaching call that's in the replays this Monday. So when I talked about tip raises, we talked about glutes and hip strength. Oh man, we talked about so much on that call. Magnesium. Okay, all that stuff is in the live— is in the replay tab. From 6/22, the live coaching call this week, and then live next Tuesday, live on 7/7. Oh, you have to join the 7/7 live, you guys. I'm gonna do this one, the lower back. Oh yeah, lower back. Don't miss it. I love lower back. Lower back release, elbow to the mat. Oh, that feels good. 7/7 is gonna be so fun. The 7/7 live, we have two special guests joining us. If you're in the app, you know who they are because You can see their faces on the thumbnail. They were previous guests on a workout and it was voted one of your guys' favorite members on set workout. I'll just say Santos Plantanos and you should be able to figure it out, but they're going to be joining us for a live workout again on 7/7 all the way from Spain. I'm so pumped about it. And then we have a Q&A the following day with Bridget. You guys have been asking about the blood sugar reset I did, so Bridget is going to come on and do a Q&A for blood sugar reset. Mindset. And then the following week I'm doing another live coaching call, and the week after that I'm bringing on my business coach Molly Asplin to do a Q&A about high performance coaching, high performance habits. So we are live twice a week every week in July. So if you've been thinking about joining the Nurse Group Love app, I think what separates us is the amount of live content we do with our community is one of our big differentiators. So if you would like in on those conversations head to nourishwithlove.com/app. Love to see you there. Again, thanks to NOW Foods for partnering with us on this workout. If you want the creatine and other supplements I use, click the link in the description below on YouTube or comment NOW on this live workout, N-O-W. Thanks so much for being here. If you guys are in the app, I'm gonna stay online and I'll answer any questions you guys have in the chat real quick. I'm gonna power down YouTube, power down Instagram. Thank you guys so much for being here. Have a great Thursday and rest of your weekend. Thank you, thank you. Awesome job today, YouTube. Power, thanks, I love it. Way to go, nice work, Nancy. Bananas, right? Awesome job. Husband and wife train together, I love that. Nice. First live from Tampa, Florida for Elizabeth, thanks for being here. First live for Shelby, thanks for being here. Is it normal for your knees to crack, Shelby? If you don't feel any pain, it's just cartilage moving, popping. If it's pain-free, don't worry about it, you're good to go. Awesome job, nice work. Thanks, you guys, thanks for showing up. So glad you love the workout. We got 5 bananas from Erica, thanks being here, you guys. Have a great rest of your day. Have a good day. Have a good day. All right.