Live 30-Minute Arms and Abs (Strength and Power)

The sun is shining in Minnesota. It might still be blistery windy cold, but the sun is here. So we are here for it. We are pumped to be here with you guys live. Let me turn this a little bit more towards Rachel. There we go. All right. Good morning. Good morning. Joining us. Hello. Virginia from France and Kimmy. Good morning, you guys. We are so pumped to be here with you. And on YouTube. We are so pumped. Welcome to our new NML members. We have Kimber joining us. Awesome. And Lauren. Welcome to team nml. You guys, we're so pumped to have you. We'll talk more about what becoming a part of our team on YouTube looks like, but we're just really pumped to be here with you guys. We have a workout. We have Michelle who's 15 weeks pregnant and going to crush this. Oh, my goodness. So glad you're feeling better. That first try. Brutal. Way to go. We got Megan. Nice. She's ready to do it. Let's go. Rainy day here in Boston. But you're going to make it rain, right? I got, I got, I got lines this morning. I don't know. What do you call that? My friends are like way cooler than I am. I got nothing. Okay. Good morning. First live workout for Anne. She's also on team nml. Welcome. And first live workout. Let's go. We also have Rachel joining us for her first live workout. And we have Jennifer saying yesterday's emom was fire. I heard you, Jennifer. Yesterday's workout was fire. We also have Anna. First live workout. You guys, we always love when we have new people joining us for a live workout. So stinking fun. We're ready to get this party started. We have the awesome Rachel. You guys know and love Rachel. Say hi to Lily. Oh, hi, Lily. We don't know if she's on or not but we have Lily. She's like a five year old girl who does all of our workouts. Hi, Lily. All right, you guys, we are going to get this party started. This is 30 minute arms and abs and we're going to add the intensity a little bit. So if you need dumbbells is all you really need. If you want to add a mini loop resistance band, who's that going to be? Fun Life workouts are just supposed to be fun. So we're adding a mini loop resistance band for some fun and we're ready to get this party started. We are on week one, day two of our new two week challenge. If you don't know what that's about, make sure you head to nourishweblove.com we are on our two week challenge. It's awesome. And we're bringing you guys a live workout. You had a new emom yesterday. A live workout today. Just like, so much bam, bam, bam, bam, bam. Someone was like, there's so much new content. I don't know what to do. I'm like, I know. I'm tired. I'm tired. No, I'm just kidding. We got the energy. Arms and ABS. 30 minutes. It looks like this. You got five circuits. Each circuit is dedicated to a muscle group. Shoulders, back, chest, triceps, biceps, your five upper body muscles. Each one gets one. Okay? You're doing each move for 30 seconds of work, followed by 10. 10 seconds. We're on a kick. I'm on a kick. Of 10 second rest periods because we're gonna make the most of this. 30 seconds, 30 minutes together. You're gonna do each circuit twice, and then you have a one minute ab move between circuits. Okay? It's gonna be so much fun. So we go strength, and then we go power. Strength, Power. Strength, power. Some moves that have been requested by you guys and our members. So you ready, Rachel? Get warm. All right, let's start. Just start with your feet stacked underneath your hips. Let's just flop it out because it feels good. Just feels good to move that upper body. Flap those wings. Nice work. If you're tore from yesterday, Mom. Don't worry. I don't have that many push ups today, you guys, because I know you did a lot yesterday. There are some. I'm not gonna lie. There's some. Okay, go for a little pivot twist. Rotate that spine. Pivot twist. Pivot twist. Feels good. This is the strength and power. You get to choose your level. Rachel has some awesome modifications for you along the way. Go. 3. Go. Go. 2. Go. 1. Grab your band. If you have it and you want to add it today, go ahead. You can do this without a band. Big inhale, reach up. Just looping that band right around my thumb. We're gonna go up and over. Side body stretch. Just pull down with that right hand. Open up that left lat. Up and over. Same thing. Hold on. With the left hand, open up the right lat. Nice. Bring it down. Go ahead and just go down and up. Engage those shoulders. Engage that core. Spread that yoga mat apart with those legs and those feet underneath you. Nice. Nice. One more. Hold it up high. Lat pulls. Just pull down and down. Nice. Back. Just getting that posterior chain. Nice and warm. Warming up those lats. You guys requested to see the burpee with lap pulls again. So it's back. We did it in our last live workout last week. And we're back. We have, like, a live workout every week in May. Some of them are just for our members, which is you can become a part of our team. NML 5.99amonth. You get more live workouts, you get more stuff from us, like Q&As with nutrition experts. Go 3. Go 2. Go 1. Now take it down. Put your hands in. So thumbs are out. My hands are in. Palms are facing up. Some rotator cuff. Just open. I can't go so hard. I can't go very far with this band. Oh, that tight. Just open. Nice. Engaging the shoulders. We'll go for three. Shh. We'll go for two. We'll go one more. Okay, Drop again. Take it to the back of your space. Plank walkouts. Plank walkouts. Hinge it over, walk out. Find that high plank. If you're able. Go ahead. Just drop your belly, Open up the front side of the body. Tuck your toes. Walk it back in. Here we go. Walk it back in. Reach it up nice and tall. Warming up the core of the shoulders. Walk it out. Find that high plank. You can drop the hips. Open it up. Nice. Walk with that in one more. This time you're gonna hold your plank. You're gonna hold your plank. All right, Walk it back out. Hold that plank. Take a nice wide base with your feet. Knees or toes. Row and row if you got a dumbbell in your hand. Elbow to hip for 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Right foot steps outside. Right hand right here. Right shoulder, shoulders. Feet to the hip, to the floor, to the hip, to the floor. So you're opening up those hips, warming up those shoulders. Nice. You're here. First three. Nice work. Go. Two and one. Push it out. Left foot outside. Left hand shoulder. Sweeps on the left. To the hip, to the floor. To the hip, to the floor. Nice work. Right there. You got it. Go for three. Nice. Two and one. Step back. Find that high plank. Drop down to all fours. All fours. Little cat cow action. Drop the belly. Lift the chin and reverse it. Chin to chest. Spine up. Roll to the cat. Bring it back to a nice neutral spine. Right hand behind the head. Little T. Spine rotation. Down and open. Down. Eating my hair. Down and open. Nice gaze. Follow that elbow. Nice. Can you open just a little bit more each time rotating through that spine? One more here. Nice. Tuck your toes under. Hold a little bear crawl action. Just hold it here. Shoulder taps for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Knees drop to the mat. Left hand behind the head. Down and rotate. Nice. Ever have that problem where your hair is too clean? My hair is, like, slippery. It's too clean, and it's like falling in my face is by slicking back. But I don't want to wash it again this week, so I didn't want to put my hair stick in. We'll get a little sweat in my 2 and 1. Next work. You guys got that? Find that high plank right here. Push ups. Knees or toes. You got two of them. Down, up, down, up. Slow burpee. Step inside the right foot, the left foot. Stand up, take it down. Step back. Switch that knee, but go left, right, take it up. Not gonna lie. There's kind of a lot of burpees into today's workout, but Rachel's gonna have an awesome option for you. One more. If you don't want to do them. Let's go ahead. Stephanie, jacket, jacket, jacks or taps for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Let's go. Lateral shuffles. Little shuffle, shuffle, punch, shuffle, shuffle, punch, shuffle, shuffle, punch, shuffle, shuffle, punch. Nice little lateral shuffle. We're moving all planes today. We're gonna go strength. Go first, power move second. So it's gonna raise your heart rate too. Yes. One more each way. Nice work. High knees, high knees, high knees. Run it up for eight, seven, six. You got it. Five, four, three, two, one. Warm, Rachel, let's go. She's warm. How you doing at home, you guys? Getting nice and warm? Nice work. Watching it to see if you want to do it later. I don't know if that's a good option. No, I'm just kidding. It's always a dangerous game. Just kidding. You're going to love it. Ready to go. Welcome, Katie. Welcome, Kristen. Hello. Hello, you guys. Okay, let's do it. First circuit. Because it's probably my least favorite muscle group to work. What do you think it is right now? Shoulders. We're going to knock out shoulders right away. No bands, just weights for shoulders. Okay, we're gonna do 30 seconds. I'm gonna go two heavy weights. You can always go lighter. Alternating lateral raises. So just raising up and raising up. Think about 45 degree angle. Lead with the pinky. Okay, you're gonna go right from that. You can always, if you got lighter weights, double them up right there. And then you're gonna drop down to one weight. I'm gonna go a little bit heavier. Highly requested. By our members was to bring back this move, the chop and and press. So you go come one hand comes up to meet it. You chop, push, press. A little dip drive. Or you can do a single arm press. Yes. So that's your move. You'll do it. One's on the right, one's on the left. Okay. Lateral raises. Chop and press. Lateral raises, chop and press. Knock out shoulders right away. Yes. Roll those shoulders down and back. Soft bend in my knees. I'm gonna go right arm first. You can always double it up. We go in three, two. Let's go. Lifting right up. Nice little 45 degree angle. Not straight out to the side. Little 45 degrees. A little bit better for your shoulder. Think about leading with that pinky. Pinky goes up. Lead with the pinky. Nice. Control it down. Don't just let that weight fall back to your side. Control it up, control it down. Nice. It's only 30 seconds per move, so it's really going to cruise. Maybe you can go just a little heavier than you normally would. Yes. Because you're already in the final five. 4, 3, 2 and 1. 1. Dumbbell on the right shoulder. Right hand, right shoulder. Left hand comes up to beat it. Ch. Push right. 30 seconds in three, two. Let's go. Chop left, push right. Nice. Chop left, push right. We asked our members who are part of our community what moves they wanted to see in some upcoming live workouts. And this one was just on repeat in the feed. Everyone's fun, right? Yeah, we love this one too. I love it. Everyone was like, bring back the chop and press. So here it is, guys, as requested by you. The chop and press. The chalk and press. Yes. Nice work. You're here for 5, 4, 3, 2 and you're out. Nice work. Back to 2. Weights. Lateral raises again. Lat raises, lat raises. Chop and press on the other side in three, two. Let's go. Let's go. That 10 second rest is short. That's where that muscle fatigue comes in. Not a lot of rest between these circuits. Glad we're half pound. Shoulders are there. Check it off. I'm curious, what is your favorite upper body muscle to work and least favorite ones? We've been talking about this a lot lately. What's your favorite rage back, I think. Does that count for sure back. Largest muscle here, everybody. Absolutely. I love that. Okay, least favorite triceps. So triceps, you're in it for three, two and double. Weights are down. Up. It's on the left shoulder. Right hand meets it. Chop right, press left. Chop Press left. That's where we go. In three, two. Let's roll. Let's roll. Chop right, push left. Nice chop. Can you go a little heavier here? Maybe focusing just on one side of the body. We call this arms and abs right here. This is your core. That's your shoulders. Nice. For sure. I think back is my favorite as well. Yeah, I'm a pull up girl. Love them through and through. They're just so efficient. And I'd have to say my least favorite is shoulders and shoulders. I've taught group fitness. Nice. 5, 4, 3, 2, and 1. Nice work. All right, shoulders are out. Oh, but they're not done yet. Okay, we're gonna make this challenging. If you have the band one minute ab move, you can put the band around your seat. You're gonna want a lighter band. Okay. On even, you can go one dumbbell or two overhead march. Let's go right arm up. Left arm can be at your side or it can be wrapped here. We're going side? Yeah. You're gonna march and march. You're going to switch it. You're going to switch at 30 seconds. It's one minute. Yes. One minute starts in three, two. Let's march. This is your abs. I've just been teaching. I taught so many your fitness classes for so long. I think when you first started, I was teaching like you were older. Just 15 classes a week. Too many. Right? And there are just too many shoulder exercises in your fitness. There are too many. And so I'm just burnt out on shoulders, I think. 10 seconds and we're going to switch. Lock up that elbow. It's getting wobb. You're in for 5, 4, 3, 2. Switch it out. 30 seconds. Other side. Grateful for that switch. Yes. Knee in line with that hip. March and march. You got it. On even load. Functional core training right here. You got it. Add that band's gonna add a little, little hip flexor strength for you. Come on. 10 seconds here. 10, 9. Finish strong. We're moving on to back our favorite moves in 4, 3, 2, 1. Nice work. There it is. All right, Rachel, Nice favorite favorite. We're going to the back. I'm gonna go dumbbell and band. Rachel, you can either go just dumbbell or just band. Whatever you prefer band you can go. We'll go around my left foot first. I'm gonna loop my dumbbell through the band. Totally optional. You can do this with just the band or just a dumbbell. This is just going to add the fire. Single arm, row, row slow, control down. Single arm, row Slow, control, lower. So I'm gonna go there for 30 seconds, and then if you did our live last week, you're gonna take just the band. I'll make an easy transition. I'll grab my other band right here, and you're gonna go, one, two, burpee. Hit the deck. Burpee. Rachel's gonna stay tall. Stay tall with just your lats. Just your lap holds, okay? So pick your poison, guys. Pick your poison. Here we go. Band is around my foot. Dumbbell is looped. I'm putting my hands on top of the band to secure it. Sacred stance. You roll for 30 seconds. Right arm in three, two. Let's row. Row. Nice. Adding this band is a fun way to work on the centric portion of the movement. That's the lower. Slow, controlled, lower with constant resistance. So there's resistance the entire way down. A little extra help you really focus on that. Slow. Control over pull. Elbow to hip. Slow, slow, slow. Elbow to hip. Slow, slow, slow. Just a way to add a little bit more resistance each time. Yes. Nice work. It's 5, 4, 3, 2, and 1. Nice work. Grab your resistance band. Grab your resistance band. You go two lap pulls. One burpee. Or stay high with Rachel. Just lap, pull. 30 seconds in three, two. Let's go, let's go. Pull, pull. Hit the deck. The band is moving around my thumbs. Pull, pull. Hit the jacket. This isn't our last live workout, and you wanted to see a throw back, so here it is. Nice work, team. Let's go. Pull, pull. Get the jack. You got a strong core, strong back. Pull, pull. Biggest muscle group in your upper body. Your lat right there. Big, strong back muscle. 5, 4, 3, 2. You're out. Same thing. Other side. Loop the band around your right foot this time. If you want pulling, rowing on that left arm. In three, two. Let's row. Pull slow, control, lower. Pull, slow, control, lower. Nice work. Tight core. Take that staggered stance, pulling from the elbow, not from the wrist. Control the lower. You got it. Only 30 seconds per side, and you're right back to those burpee lap holds. Yes. Stay with it. 10 seconds here. 10 seconds. Pull lower with control. You're in it for 5, 4, 3, 2, and 1. Just the band, just the band. Lap pulls, or hit the deck for a burpee. After two of them. Move that band around your thumbs. We go in three. Pulling in two. Let's go, let's go. Pull, pull. Hit the deck. Nice work. This is your power move. We go straight right into power. Come on, come on. You got It. Pull, pull. This is your last time through that. We're gonna go to a one minute core exercise, ab exercise after this. Come on, come on. Pull, pull. What would it look like if I did 10 more seconds on these guys? 10 more seconds. You got 5, 4, 5, 3, 2. One more burpee for good sake. Awesome job. You guys. Grab some water. Quick. Switch your core exercise is a good old plank and row. A good old plank and row. Let's go heavy. Oh, it's one minute. It's gonna be challenging. Maybe not. We'll try it. You guys try it. There you go. All right. Plank and row or bird dog row with Rachel? One minute. One minute. Yes. You go in three, two. Let's both go. This is your one minute core exercise. Core is nice and stable. Hips stay square to the ground. Shoulders stay stacked over wrists on top of those weights. Again, you're pulling elbow to hip, controlling that lower. Nice work, Nice work. Think about pulling up on your kneecaps, pushing back on your heels, shifting your weight right over your wrists, on those shoulders over wrists. We tend to push back as we get tired. Stay stacked. Come on. You're halfway, guys. 30 seconds left. 30 seconds left in the plank and row, and then you're on your back side for chest. We go to chest next. We hit back. We hit shoulders, chest tries and visor left. Come on. This is flying. We're going so fast. Look at everything a little bit. Everything today, you guys. Come on. 10 more seconds in your plank and row. Yes, you can. Yes, you can. Stay with me right here. 5, 4, 3, 2, and 1. Not often I do a one minute plank at all, tell you that. Okay, grab your weights that you want to use for chest fly. Chest fly. Okay, Chest fly. And then you flip it up and over and you go a push up burpee. But you're going to stack on your push ups. Rachel's gonna stick with push ups because she's working on them. I'm working on them. Yes. Chest slide. 30 seconds on your back. Yes. Arms come straight up overhead. You're gonna open in the arch. Soft bend in the elbows, exhale, pull it back together. You're there in three, two. Let's go. Open, open, open. Pull it back together. I almost wrote this as a chest press when I was like, you know, I'm gonna do it. It's been a minute since I've done a chest fly. I was like, we haven't done chest flies. No, it's been a minute since I've done a chest fly. So, like I should probably build those back into my routine. These are so much harder for me. Oh, yeah, for sure. Well, that's because the weight's going farther away from your body. You're opening up. The farther the weight goes from the body, harder it is, for sure. Nice work, team. Four, three, two, and one. Nice. You're up and over stack on push up and burpee. So I'm gonna do one push up, one burpee, two push ups, one burpee, three push ups. We're going in three, two. Let's go. One push up, one burpee up. Take it down now. Two push ups. Down, up, down, up. One burpee. Now I got three push ups. Down. Nice. Every time you add a push up, you're always just doing one burpee. This is your power. 10 seconds left. Come on. We have four. Nice. You're in the final. Three, two, you're out. Holy bananas. That'll get you back to chest fly. Especially when you go chest exercise. Short rest. We're on it in three, two, let's roll. It's the short rest that really get me on push ups. They just fatigue so fast. But when your heart rate is like up and then you're going to try to push up, it's so tough. It's so tough. So tough is right. Nice work, team. Come on. You got it. Nice work. Nice work. We're gonna flip the strips next time. It's one push up stack on the burpee. So you're gonna do one push up, one burpee, one push up, two burpees. Rachel just gets to stick with push ups. Two and one because she's strong and capable. All right, if you're with me, stack on the burpee this time. One push up. Down on the burpee in three, two. Let's. Let's go. One push up, one burpee now. One push up, two burpees. Nice work, Nice work. Come on, come on. One push up, three burpees. Nice work. Come on, come on. Now we go four. Come on. Four burpees. Nice. Woo. You're three, two. You're out. That's our second time through, right? Yes. Oh, yes. Thank you. Not doing that again. Okay, you're gonna stay on your back for four option. You want to add the band again. So you go around your feet. You're gonna give me a chest press one dumbbell or two with a dead buck leg heads right here. I'm going one leg out, other leg out. Together. Yes. We got three, two. Let's go together, out together. Band is totally optional. It's going to really force that core to turn on. Hello, abs. Hello, hip flexors. Hip stabilizing muscles. Slow and controlled. Guys, you're here for a minute. Nice work. Catch your breath. Find your rhythm. Nice. Exhale, push up. Inhale lower. Exhale, push, inhale lower. Nice. Halfway to 30 seconds. You got it. What do you think of the 1 min AB2 moves? I like it. It's tough. I like it. Rachel's like I'm dying right now. What I really think is I don't like it. Is that that was our 10 seconds. Nice work, team. Stay with it. You got it. Final five, four, three, two and one. Nice work. Dumbbells down. You take that band off, grab some water. You got two circuits left, guys. Triceps. Fun tricep moves. Fun tricep move. And then we go biceps. This hair is driving me bananas. I gotta get slipped the sweat back. Driving me bananas. How we feeling? How we feel then shoulders are done, back is done and chest is done. We feeling good. Nice work, Elizabeth. Just finished our slow burn arms. Nice. That was a good one too, wasn't it? Push ups are Megan's favorite so she wants to see them. Heck yeah. Megan, nice work adding the band to plank and row. You go, Judy. You go, Judy. She is getting after it today. Nice. I can't think of the name Judy without thinking. My college nickname was Big booty Judy. I knew you were going to say that. Rachel knows me too much. Every time I hear the name Judy I just think big booty Judy because my butt is always falling out of my Spanish that volleyball practice. Okay, here we go. Triceps. We're going to go. Let's go. Let's go. Left arm first. So you're going to hook the band around your hand, put it on your left shoulder. Left hand is going to come in and I'm going to go tricep kickback right here. Kickback. If you don't have a band, you're doing a single arm dumbbell. Tricep kickback, right? Ok, so that's move one, move two. We're going to shuffle. You're going to bring that arm up a little bit more like a chicken wing. Shuffle, shuffle, push, shuffle, shuffle back, shuffle, shuffle, punch, shuffle, shuffle back. Those are your two moves. That's a new one for us. Yes. We got to have a new move and everything. Workout, get the weights out of the way, get yourself set up. Okay, right hand holds that band secure to the left shoulder. Left hand kicks Back in three, two. Let's go, let's go. So kick back and in with control. Kick back in with control. You want to hold and squeeze at the top. Lower, squeeze. Get that full extension. Full extension. You only got to do each side once. Grab that heavy band. Hold at the top for a second. Hold at the top. If you can't hold at the top, even with a dumbbell or a band from that second count, too much resistance. You gotta lower it. Yes. Nice work. Five seconds, team. Four, three, two, and one. Nice. Keep it right here. Bring up your chicken wing. We're gonna shuffle left, shuffle left, and punch, then come back right. You're there in three, two. Let's go. Shuffle, shuffle, kick it out. Shuffle back, shuffle, kick it out. Shuffle back. Nice. Still hitting that tricep. Little shoulder involved, too. Little banded punch action. Nice. Hitting that tricep point. I love this move. Fun. Yeah. Live workouts are always where we bring the fun. This is where I try new music, you guys. This is a new one. Never before. I'm testing it on you. Love to know what you think. We always love your feedback. Yes. You're here for 5, 4, 3, 2, and 1. Nice. You're gonna do the same thing. Other side. Left hand secures the band to my right shoulder. Right hand kicks back. Yes. In three, two. Let's go. This is like my playground. People like, like, where do you get these moves? I just play. Literally. It's like my playground out here. Like, my kids go to the park. They swing, they jump around on monkey bars. This is my playground right here. Nice work. It's fun to move your body in different ways. Some days you're like, I'm just here to move. Other days you're like, I'm going to crush it wherever you're at today. You got it, guys. Come on, Keep moving. You're in the final. 5, 4, 3, 2, and 1. Nice. You can keep it here. Bring your chicken wing up. We're gonna take a shuffle to the right. Punch right. Shuffle right, punch right. You're there in three, two. Let's go. Go shuffle. Kick it up. Shuffle back, shuffle. Kick it out. Shuffle back. Nice. Make sure that band's nice and secure right on that shoulder. You gotta shuffle up. Boom. Shuffle back, shuffle out. Kick it. Shuffle back, shuffle back. Nice work, team. You got it. Stay in it. Say it. I'm looking at us, I'm like, I really like this color combo we've got. We didn't really see each other with our clothes on, you know, before. So we're Nice. I'm liking it. Fun and bright and cocky here for 4, 3, 2, and 1. Nice work. Fun for this fun formula for you. Okay, you're going to come down to the ground. I'm going to use weights so I can pick myself up just a little bit more. Rachel's going to stay on the ground. You can go forearms or you can sit back. Whatever's comfortable for you. Straight leg lift. Okay, I'm going to engage my shoulders, triceps. I'm going to push my butt up off the mat and hold here while I lift my legs like this for one minute. Okay? Modification follows. We go in three, two. Let's go. Lift and hold. Lift and lift. Nice work, team. One minute of core right here. Lift that leg up slow. Control lower. You got it, Schlegless. Nice work. I've got my upper body turned on. Shoulders away from my ears. Nice. Pack down shoulders, strong upper body. Lifting those legs, arms, and abs right here. This is the true definition. You got it. Nice work, team. Awesome job. We have, like, 30 seconds now. 30 to go. We were testing this earlier, and finding it. I like spring break and laid back at the beach, you know? There you go. It's not easy. It's not like you're relaxing. Imagine yourself on a beach somewhere. Imagine you're on the beach, right? We're almost there, Minnesotans. We're almost there. Go to your cap in space. Go to your hat in place. Come on. Yes. You can finish it. 10 seconds, team. 10 seconds on those leg lifts. You got it. You're in it. 5, 4, 3, 2. Give me one more and you're out. Nice work. Awesome. To grab some water. We got biceps left. That's it, guys. One circuit. Biceps, biceps. Two moves back to back. One more core move. Yes. I don't know what it is about this bicep move, but it kills me. It's so tough. It's so tough, you guys. So you're gonna take the band if you want to. Okay, you're gonna do hammer curls. You want to add some fire. I don't know why this is so hard. Take the band around your wrist, okay. Around your wrist. Last circuit. Band around your wrist. You're gonna want to land. Trust me. Okay, you're gonna do palms in hammer curls. So palms stay facing the whole time. Hammer curl up slow. Control lower. Hammer curl up for 30 seconds. Just so hard with this band on. Okay, you're gonna do that, and then I'm to keep the band right here. We're gonna hit the deck because we didn't do enough push ups yet. Today you're gonna give me four mountain climbers, one push up. So 1, 2, 3, 4. And a push up. Okay, you get it. Decide. You get to decide if you want to add the push up. You want to do slow knee drives. It's all about whatever you want to do. Guys, last circuit. Let's bring it home. 30 seconds, hammer curls in three, two. Let's go. 30 seconds, hammer curls with that band on. Nice work. It's just fun to do a live workout with a band and like mix it up. Yeah, right. Just have a little fun with your workout this week. We got a lot of fun new workouts coming at you. Nice work. Best part about these lives is they stay live. I know they're not the best quality, usually a little bit more granular. Audio is not as good as our standard stuff, but they're just fun, fun. We're just here to have fun, guys. 5, 4, 3, 2. Give me one more hammer curl. Nice work. You're gonna hit the deck. Hit the deck. Okay, I'm gonna stay right here. Keep that band up. Four mountain climbers, one push up. Four climbers, one push up. You're there in three, two. Let's go. Let's go. Climb, two, three, four. And a push up. Nice work. Climb, two, three thousand four. And a push up. Climb, two, Three, four. You got it, team. Come on. One, two, three, four. You can always pop to the toes to the climbers. Drop to the knees for the push up. 10 seconds. 1, 2, 3, 4. Woo. Everyone that you guys are using, mom is cursing me. 1, 2, 3, 4. Push ups for 3, 2. You're out. Rest for 10. One more time through that, guys. One more time through that. Come on. Hammer curls. Yes you can. In three, two. Let's roll. Today's workout. Feel bad though. It's so quick. Did it go fast? It just went fast for me. I think we might actually be close to being like on time too. Never happens, right? Rare for us. It's always rare in a live workout. This move is killing me right now. 10 seconds. Let's go, team. Stay in it. You got it. Last 5, 4, 3, 2 and 1. Holy bananas. Do I want to take this again off? I don't know. It just like turns your shoulders on last time. Four climbers, one push up in three, two. Let's go, let's go. One, two, three, four. Hit the deck. Nice work. Come on. Last power move. It's right here. You have one more one minute AB exercise and you are done. Guys. 1, 2, 3, 4. Hit the deck. Come on. 1, 2, 3, four. Hit the deck. Let's go. You got it. Come on, team. Last four. Three, two, bananas. My shoulders are just done after that band. All right, no equipment. Hit your backside. We got a sprinter. Sit up and punch. Rachel's gonna stay high and punch it out. One minute. If you're with me, set up a punch. Get a big punch. Yes. One minute. Big finish right here. Bring it home. We go in three, two. Let's go. Let's go. Slip and punch. Opposite knee, opposite arm, opposite knee, opposite arm. Drive it up. Boom. Knock it out right here. Finish strong, team. It's your final minute. It's your final minute. If you wanted, you can add some more hand weights to those punches, you guys. Every leg, knee, arms, or his toes, and you're done. You're like, no more weights in that hand. Come on. 30 seconds, half work. I never do one minute of this half exercise. Like, it feels so long. It feels so long. Come on. We've been talking. Should we do a seven day ab challenge? What do you think? Yes or no? Let us know what you think in the comments. Oh, you're almost there, guys. You're ready for 10 more seconds. Let's go. Finish strong right here. Last five. Four, three, two, and one. High five. You made it, team. You made it. 30 minutes, arms and abs and we're like only at 31 minutes normally. We're always way over. I'm proud of us. What do we think? We like it. Let us know what you think of the format, the moves. Jennifer loved the new tricep moves with the band. Yes. Sarah is still sore from yesterday's emom. And this live workout is such a challenge. I hear you, Kimber. New team NML member says yes. Seven day ab challenge with sit throughs. Oh, like kick sits. Like the bear crawl kick sits. Is that what you mean, sit throughs? Yeah, I think that's what you mean. I'm in for it. My knee can finally do that. I couldn't do that for a long time. That's why you haven't seen it. Love the sit up and punch. Yeah. Ashley, what do you think? Amanda said great workout. Yes to the hammer curls. Had me dying. I feel that, Lauren. All right, you guys, let's stretch it out. Let's go. Let's go. Right back here. Let's come on. All fours. All fours. Ready to go. Inhale, right arm reaches up. Exhale, right arm threads your shoulder to mat. Stretch through those shoulders again. So much shoulders. Just you Know if you want to stretch the neck, you can take your gaze opposite direction of your shoulder. Gonna intensify the shoulder stretch. Just look the opposing way. So you're looking to the right hand. This is the left. Nice work. Bring it back to all fours. Little cat cow. Drop the belly and reverse it. Spine it towards the ceiling. Back to neutral. Left arm up. Left arm threads, left ear. Left shoulder to mat. Options. Stay facing the left or turn your gaze over to the right or sorry, you know, right and left. My right to left. There we go. Just breathe it out. So proud of yourself today. Come back to center. Hips can stay high. Hands are going to reach away. Puppy dog stretch. Just reach, reach, reach. Fingertips to tailbone. Think about dropping your armpits to the mat. You're stretching through those lats and working with those resistance. We have pull downs. Nice work, team. Nice work. Take the hands, walk them back in. Tuck the toes under. Push up and back down. Dog, just stretch and pedal. Walk your hands all the way back to your feet. Grab opposite elbows or biceps and just sway side to side. Bend at the knees. Roll it up one more right at the time you get to the top with two big shoulder rolls. Up, back and down. Up, back and down. High five rage. High fives to you guys at home. I hope you are absolutely loving the live content we are bringing at you. Speaking of which, we are going to be live again next week on Thursday 511 for our members. So if you're part of that group that pays 5.99amonth and to have access to additional workouts, you get early releases to workouts. Hey YTM members, we're dropping a video early to you guys on Thursday this week. So you're getting new workouts on Monday, Tuesday and Thursday. How cool is that? We'll be live with our members next Thursday. We also have a live nutrition Q and a with our members on 5 17. So many cool things happening on YTM. You want to know more about that, head to the join button on our YouTube channel. You guys, if you're not already subscribed to our channel, it helps us so much. So please do me a favor, drop a subscribe to our YouTube channel. We really appreciate that. Thanks so much for being here. If you're doing our two week challenge, go team. Tomorrow is leg day. Those arms get a break. Okay? Keep crushing the two week challenge. And we do have some more live work kids coming to everybody at the end of this month. So stay tuned, friends. Have an awesome day, you guys. So stinking proud of you you absolutely crushed it. Way to go. Michelle says great workout as always. Amanda felt so good, right? This was like a really feel good upper body day. Valerie says arm days aren't my favorite, but this was a fun challenge. I love it. Valerie, thanks so much for joining us. Megan said, loved it. Awesome job, you guys. It's just so fun to work out with you live. Awesome job saving this for later. Absolutely. We'd love to have you come back and do it, Hannah. Thanks, you guys. I'm gonna log off Instagram. It was so good to sweat with you and we'll see you guys live again later this month. Have an awesome rest. Nice work. Always fun to sweat with you guys. Way to go. Team nml. We have Sierra, Chelsea, Barry. Oh, my goodness. Valerie, we have so many members that got on. I love it, you guys. So good to see you. Nice work. Great workout. You guys are just crushing it. Awesome job. I'm just proud of you guys today. Thanks for showing up and making these workouts fun as always. We love connecting with you and we always love to read your guys's comments. We scroll through them and read them all. And if you're connecting with us on ytm, make sure you drop whatever moves you want to see. And next Thursday's live workouts, we're going to do full body style because that is what you guys requested. ABA format also requested by you. So that is coming next Thursday. So make sure you drop what moves you want to see in that workout. All right, you guys have an awesome rest of your day and we will see you guys again next week.