Live 30-Minute Dumbbell Strength Pyramid (Full Body, No Lunges!)

All right, you guys, we are live on the gram and on YouTube and we are getting ourselves nice and warm. Everyone's checking in and they're like, I'm from Texas and I'm from California and I'm like, oh, what's it like there? It's freezing here in Minnesota. But we heard they got snow in California. So I mean, welcome to our side of the jungle. All right, you guys, we're give people a couple minutes to join. Hello from Greece. You guys. We have people all over. Someone's from Frankfurt, Germany on YouTube. What's it like where you're at? Tell us about your weather. It's probably warmer. You insta Pete. Oh, Rachel's boyfriend. Let's go, Pete. Let's go, Pete. All right. Oh, my gosh. We have Fresno. We got all over the place, you guys. Different time zones. Yeah. We are trying to mix up our go live time so we can make everybody happy. We had our 6am now we're lunchtime, noon. Or maybe it's not your time. Whatever time it is. Mix it up, Mix it up. So trying to keep you guys engaged and we are just pumped to be here with you. Quick check in on YouTube. We have so many people joining us for the first time. Hello, Sonia, first live workout. Hello, Kristen, first live workout. Adar, you and your 7 year old. That is just the coolest. I hope your 7 year old loves this workout. We have Arkansas on here. We have California. Kansas City, Minnesota. Huntington, Indiana. First live workout for Christina. Jennifer, good morning from California. Lots of Cali people. Oh, man, so jealous. So jealous. West Virginia. Cottage Grove, Minnesota. Oh, Poland. Oh, you guys are just so. We are so pumped to be here with you. Let's jump in. This is a 30 minute full body strength pyramid. Pyramids come highly requested from you guys. We love your feedback. Always drop in the comments workouts that you want to see. Shout out to Kristen who joined us for our last two live workouts and gave us super thanks on the slow burn legs and slow burn arms. We'll see if Kristen joins us for the pyramid workout too. If you want to show your support for our free workouts, you can always super chat us. We have super chats turned on and after this workout, super thanks. We'll go live. You hit that little dollar icon. You can show support for us. We are just grateful we get to be here with you guys and sweat it out with you this morning. This is my Monday motivation. I'm ready. All right. I'm Lindsey Bongrand, a nurse with love. We have the amazing Rachel with us. All right, guys, we are walking through a dumbbell strength. That means no jumping. And we have no lunges today. So those of you who have knee injuries, like myself coming back, I'm about four months post knee surgery. Lunges are still super challenging, but I did about 20 minutes of them at PT this morning. So no lunges today. But. But we're going to. Trust me. We're going to hit the legs, we're going to hit the arms. It's a full body burn. All you need are some weights. I have 15 pounds I'll be using for the majority of this workout. And one 20 pound dumbbell. All right, you guys, this is more of an endurance workout, so you might have to drop the weights lower than normal, but we are going to keep it going. It looks like this. You got five full body moves. You're going to climb that pyramid stacking on each move. We go up the pyramid. Five exercises total. That is 2 minutes and 30 seconds of consistency. And then we come back down. But you get breaks in between. Don't worry, we'll walk you through it. If you've never done a pyramid before, you're gonna have a lot of fun. Let's get warmed up. Let's go. All right, let's get warmed up. Big inhale, reach up nice and tall. Feet are stacked underneath hips. Let's go. Right wrist grabs up and over side body stretch to the right. If you feel good about it, take it all the way down, around, up to the top. Switch it out. Up and over to the left if you feel good about it, all the way down, around, up to the top, baby. Back bend, elbows pull down towards the hips. Take it down, flap the wings. Nice work. Just gonna get some movement in the body today. You go your pace, we're gonna go ours. I'm gonna a little slower on those lower body exercises for my knee. Take it a little bit wider if you need to. We're just gonna drop down into squats. So just down and up. Take it down and up. My range of motion is limited. Like I said. I'm still coming back from my knee injury here. Follow Rachel. You want to get a little bit deeper in those squats. You do. You. You can always squat to box. You could add a box. Squat to box. Take your push ups and planks from a incline today. You do your best. We're gonna do our best. Nice. Squat up for four. We're gonna move laterally in three. Yes. Two and one. So take a giant step to your right. You're gonna go two spots to the left. So left together. Left, back to right, right together. We're taking you through the moves you're going to do in today's workout. It's a dynamic warm up, preparing your body for the exercises you will be completing today. Yeah. Nice. Take it side. Hook, side. Nice. One more each way. Yes. To the right for two. Nice. Let's hit those hips. Okay. Just give me a hinge and stand. A hinge and stand. Soft. Bend the knees. Push your butt back towards that wall behind you. Hinge. You're stretching through those hamstrings. Nice. Stretch for the back of the legs. Nice. Three. We're gonna speed it up. Two, one. Pretend you got dumbbells here. You're gonna hinge. Swing. Hinge. Swing. Swing to the shoulders. Dip, drive, dip, drive. Hinge, swing, hinge, swing, dip. Push, dip. Push. It's two skier swings. Right here. Right into two. Push. Press. Nice. One more. Hinge. Swing, hinge. Swing, dip. Push, dip. Push to the back of your space. Plank walkouts. Take it to a hinge. Walk out, find a nice high plank. Right here. Hold your plank. Walk it back in. Tap toes. Stand up. There we go. Take it down, walk it up. High plank. Walk it in. Stand up. Two more. Walk it out. Nice work. Walk it in. Stand it up. Last one. Last one. Walk it out. Hold that plank. Walk up. Hold it here. Hold it here. Give me a push. Up, down, up, down. Hold high. Hold your plank. Now be with me and knee drive. A knee drive. A knee drive. A knee drive. Back to two. Push ups. Let's go. Down, up, down. Hold your plank. Give me a knee drive. Knee drive. Both of those knee drives. Just knee drive. Down. Knee drive. Down. Knee to elbow. Knee to elbow. Squeeze through those obliques for eight. Seven, six. You got it. Five, four, Three, two and one. Step right foot outside, right hand. Big easy twist. This should feel good. Shoulders reach to the back. Sweep it and sweep it for three. Two, one. Switch it out. Left foot outside left hand. Easy twist. Hold it here. Shoulder sweeps and squeeze. Nice. That feels good. Yes. Drop those hips. Open them up for three, two and one. Take it back. Down dog. Big down dog. Come through those ankles. Pedal, pedal, pedal. Nice stretch. Drop to all fours. Grab your quick tabletop. Drop the belly of the chin. Reverse it. Slide it towards the ceiling. Find a nice neutral spine. Step back. High plank slow. Burpee. Step the right foot. The left foot. Stand up. Take it down. Step back. Switch that lead foot. Go right, then left. Take it up and down. One more each Way. Let's go. Here we go. Left, then right. Take it up. Nice. Take it back, take it back. Left one, left. Nice. All the way down to the ground. Bridges and get those legs nice and warm. Down to the ground. Feet are parallel. Bend at 90 degrees. Rio, lift and hover. If you want to take those hands. You're going to have weights overhead. You'll be adding skull crushers to this. Do you want them to get it right here? Up, bend, extend. Nice. Go for four. Hold it high. In three, two. Hold it high. Just hold it here. Now you're going to walk those heels up to go out. Out. In, in. It's a big walk out. Walk out. Take it in. Make sure those hips try and stay square and stable. The farther you walk out the is. You can go here. Yes. Or you can go here. You decide. Hamstrings on fire. That's what we got. Two more. Out, out. In. Last one. Take it out. Out. In, in. Take it down. Roll yourself up to a standing position. However you want to get there. Come on, Rach. Let's go, team, let's go. That's your warm up. Grab a quick sip of water. Looking forward to doing the workout another day. Judy? Yes. These will stay live. You can always come back and do them anytime. Nice. You know it's going to burn when there's push ups in the world. Oh, yeah, you know it's going to burn. There's push ups in the warm up. Get you ready. Grab a quick sip of water. We're going to jump right in. Your first move. Get that lateral squat we did. We're going to add a fun uneven wrap, twist. So wrap one dumbbell to the right shoulder. Left dumbbell between your legs. You're going to go left. Left. Switch the weights, go right. Right, switch the weights, go left. Nice. So the arm that is down is the way you walk. It's two to the right, two to the left. Switch the weights. Yes. This is your lateral movement and legs. And move one. It's a big move. Giant step right. We're gonna push left. You're doing each move for 30 seconds of work. It's gonna start easy. It gets harder. Yeah. Here we go. Wreck it. Jump out on the right arm. Left weight between the legs. Step to your left. In three, two. Let's go, let's go. So left together. Left, switch the weights. Right together. Right, switch the weights. Left together. Nice. You go. Your pace, your tempo. I gotta go a little bit slower on these leg moves for my knee especially moving laterally. You go Your pace, your tempo. Yeah. Nice work. At 30 seconds of work. Yes. 10 seconds left. Down, up, down. Finish right here. You got 5, 4, 3, 2, and 1. Nice. You set the weights down. You're gonna rest for 30 seconds. It's gonna feel like a long rest in the beginning. Trust me, you're gonna want this rest. As we stack on, we stack on. You're gonna do those squats again. Move number two. Two ski swings. Two, push, press. So, hinge, drive, hinge to the shoulders. Dip, drive, dip, drive. Long arms down. Okay? Two ski swings. So you're gonna go right from these lateral squats giants up left. Let's push right this time into ski swings. Racket on the left. Push right. In three, two. Let's go, let's go. Left or right and right? Switch your weights to the left, to the left. Switch your weights to the right. To the right. Switch your weights. Nice. Always gonna try. This is a fun new move we haven't done before. I love lateral movements. I do, too. Keep that brain busy, right? Nice work. I always love to hear what you guys think of new moves. Mostly test these new moves in live workouts. So lucky you, if you're gonna join us live. Okay, good. Five seconds here. Right into two ski swings. Two, push, press, no rest. Three, two. Set yourself up right here. Hinge, drive, hinge to the shoulders. Dip, drive, dip, drive. Keep the arms long. Seasling. Drive, drive. Hips and glutes. Boom. Shoulders. Nice. Then keep them long. All the way up to the shoulders. Dip, drive, dip. The arms can stay long right here. Nice. Swing it. Swing it. Racket. Push it, push it. I keep bending my elbows. You do you. 3, 2, 1. Nice. Rest for 30. Okay, so you're going to step on. You're going to do the squats, ski swings and presses. We go down to the ground. You can keep the weights with you or not. You're gonna do two push ups, two knee drives. Down, up, down, up. Drive, drive. Two push ups, one drive each leg. Okay? Stacking up. You got three consecutive moves. If my math is good, that's one minute and 30 seconds of consecutive work. Giant step right. Wrap the right shoulder. Push left in 3, 2. Let's go. Let's go. Nice. Switch those weights down, up, down. Switch them down, up. Nice. So, 30 seconds. Remove. But as we start to stack on here, it can be a little bit daunting. Like you break it down one rep at a time, right? One rep at a time. Right now you're focusing on your squats. Chest up, eyes up, knee stride out towards those outer three toes. Let's go. Five seconds here. Two, squeeze. Two ski swings. Two, push, press. Three, two. Let's go. That's hard to say. Hinge, drive, hinge to the shoulders. Dip, drive, dip, drive. You get to choose your pace. It's all time intervals. Try and find a cadence you can personally stick with for 30 seconds of work. You don't want to be breaking between these moves. Nice work. Drive, drive. Let's go. 10 seconds here. Down to the mat. Two push ups, two knee drives. Push ups are harder. Three, two, let's go. When your heart rate's high, Right? Find that high plank right into it. Here we go. Down, hook, down. Hold it high, Drive, drive. Nice. Down, hook down. You always grab the knees for the push up. Pop to the toes for the plank. Knee drive option. Take it up to an incline. Place your hands on a chair bench. Down, up. Ten seconds, team. Let's go. Drive, drive. You're in. Five, four, three, two, one. Holy bananas. All right, that's the right. Back heavy weights and come into play. Best way to get up off the ground after a push up. Rachel Scott. Be burpee, Scott. God, burpee. Okay, so I'm gonna go burpee. Two rows on the right. Set that weight between my hands. Burpee stuff. We're jumping two rows on the left. One burpee to two rows. Set that weight out in front of you. Grab your 15. Giant. Step left. Right or no? Here we go. Push left. Look what this is. Two. Let's go. Down. H down. Back to top stack on four moves. Two minutes of work starting. Spicy. Yes. We haven't done a pyramid in a while. I'll say. There's probably a reason for that. Like, Lindsay and I maybe wouldn't choose this on our own. No. But you guys are good motivators. You guys love them. Never lie. Pyramids always make me a little nervous. Especially now. 10 seconds. I'm not doing nearly as much cardio or endurance work with my knee. 5, 4, 3, 2. Let's go. Ski swings. This is tough. Heart's going to stay high. 2 and 2. That's where the breathing gets heavy. Just dig in. You got it, team. Push, push. Come on. I always bend my elbow. I know. Me too. That feels. If it feels better, that's fine. You can rewrap, then lower. That's good. Yeah, I like that. 5, 4, 3, 2. To the ground. Push ups. Knee drive. Two push ups. Two knee drive. Let's go. Down, up, down, up. Drive, drive. So much harder than the hardware. Design. And you get no breaks between those. Come on. Yes, you can. Yes, you can. What will look like 10 more seconds here. And then it's one burpee, two rows on the right. Then another burpee two rows on the left there. Three, two, one. Pull that weight in. Let's go. Burpee. Two on the right. Row, row. Step it or jump in. You decide. Two on the left. Row, row. Come on. 30 seconds. Row, row. Yes, you can. Row. Hang in it. That 30 second break comes in 10 seconds, team. 10 seconds, team. How we doing? 5, 4, 3, 2, 1. Water up. Rest for 30. Okay? Only one more move and we're at the top of this pyramid. Only one more. You ready to stack it on? Okay, so you're gonna finish those burpees and rows. You're gonna come right to the backside. You go back to your 15 to keep the one heavy. So while we did the warm up, glute bridge, skull crusher, right? So I'm right here. Bend, extend, bend. Hold high, walk out, out. In, in two blue bridge slow crushers. Okay. And two hamstring walkouts. What do you think, Rach? The last move, Five moves. Five moves of fire. Got it. All the way up the pyramid. 2 minutes and 30 seconds of work. Say, yes, I can. Come on, let's go. Tell yourself, tighten your ponytail. Giant step left. Rack it on the left shoulder. Push it right. In. 3, 2. Let's go. Right, right. Switch the weights. You guys need a one minute break once you hit the top of this pyramid. Yes. Come on, Keep working. One rep at a time. Yes. Down, up, down. Switch it down. These are good, powerful pose. Come on. We're gonna keep you moving, keep you breathing. Got a big healthy heart inside that chest. Five seconds. Two ski swings. Two, push. Press in three, two. Let's go there. Hinge, swing, hinge. Rack it, Push, push. I'm gonna re Rack, hinge. I like that. Find what works for you. This is a point where you're like, oh, that 30 seconds. The first round we did that felt so good, right? I don't know why you guys got these pyramids. They're hard. You guys are tough. You're gonna feel so good. Five seconds. Five, four, three, two. To the ground. Two push ups. Two knee drives. No break. Let's go, you guys. This is one of those workouts you finish. You feel so good about yourself, right? You're like, I am so strong. I can do anything for 30 seconds at a time. So strong, so capable. We pray these workouts encourage you and build you Up. Nice work. Can you get through the whole thing with Those tens? Those 15? What's your goal today? Three, two, one. Burpee, grab a 20 pounder. Let go. Burpee, two rows on the right. Burpee, two rows on THE LEFT. Nice. Come on. Two more moves, guys. This blue bridge. Slow crushers, you're on your back side for that last move. Everybody says hallelujah. Come on. What would it look like If I get 10 more seconds of burpees? Hit your backside. Glute bridge ball pushers. Hamstring walkouts in four, three, two. Hit your backside. Let's go. Right into it. Come on. Down, down. Hold it high out, out. In, in. Bend, Push, bend, push. Hold. High, out, out. In, in, down, up, down, up. Yes. You can get your last 30 seconds. That one minute break. It's on the other side for five, four, three, two, and one. Whoo. Fuller, bananas. I forgot to sweat tall today. Top of the pyramid. You made it. Grab your water. One minute break. Soak it in. How we feeling about the pyramid? If you've done. Hey, Dallas, Texas. How's it going, Brit? Nice work, you guys. All right, you guys. If you have done our other strength pyramid that I filmed at like three months postpartum, it's one of my favorites too. All low impact L strength. You know, it's a similar format. The two by two. You're doing two of these, then two of these. Okay. Kind of a similar format in this one. Two to the right, two to the left. Two on the right, two on the left. Hi from the uk. What's up, Liz? How are you? Nice. Kristen. Wow. Red face and sweating. Yes. How many Kristen's do we have in our live workouts? I've seen more. Kristen is the most popular name of this live workout, I think. Hello to all the Kristen's out there crushing it. Marissa killing it. This one's on fire. I hear you. I hear you. Is that Gabrielle? Gabrielle, fire. Working hard. Nice work. And Jackson, let's give a shout out to Jackson, a son out there joining us for those workouts we love when we get you guys ready for kills. So we're going to get 20 seconds left. We start at the bottom of the pyramid and go in reverse order. So you're starting with glute bridges and triceps and then hamstring walkouts. So you're going to do this move when you're totally fresh, right. It's going to feel great. And then we're going to work backwards. This is going to be the last time you do all five moves consecutively. So you're going to do those two uneven lateral squats and then drop them off. We're working in reverse order. Let's go ahead. Get on your back side. Set it up. You're gonna go two blueprints, ball crushers, two hamstring walkouts. And then from there, you are going to hop up and over and go one burpee, two rows. So make sure that heavier weight is next to you if you want it. One burpee, two row blue bridge into burpees. Yes. Let's go. Nice. Let's go, says Rachel. On your back side. Get those hips lifted. Get those arms up. We go with three. Two. Let's go. Down, up, down. Hold it high. Walk out. Out in it a little bit fresher this time. Down, up, reverse order. Nice work's Gonna feel a little bit different coming down the pyramid, then going up when you're holding at the top here. How stable can you keep those hips as you walk out? Glass of water. Sitting right on those hip bones. Don't let it dip. Come on in here. Five more seconds. Up and over burpees in two rows. In three, two. Let's go. Up and over burpees on a nice, sweaty mat here. We got quick transitions and what's what makes this workout hard? Row, row. Two on the right. Here we go. Two on the left. Come on, you got a team. Stay with me. Right here. Row, row. Nice work. Awesome job. Two at a time. From here, you're going right into push ups and knee drives, push ups and knee drives back to that mat. Okay? That's where we go. In five, four, finish. Give me one more burpee. Three, two. Push ups and knee drives. Let's go. We got two push ups, down, pop. Feel a little bit pressure on these push ups. Pull, pull. Down, up, down, up, pull, pull. Switch through those obliques. Lead with the chest. You got it. Yes, you can. One rep at a time. One rep at a time. Holy bananas. If you can throw all these push ups on your toes today, you are my superhero. So five, four, you're up. Ski swings in three, two, two. Ski swings. Two. Push, press. Let's go. Hinge, drive, hinge to the shoulders. Dip, dip. Nice. These shoulders feel tough now. Come on. Yes. One rep at a time. 10 seconds, guys. 10 seconds. Last time on these lateral squats. In 5, 4, 3, 2. Let's go. To the right, right, right. Switch left. Left, switch right. Come on. That 30 second break is on the other side. These are gone after this, right? Yep. Last one. 10 seconds, team. 10 seconds. Down, up, down. Finish. 5, 4, 3, 2, 1. Weights are down. Holy guacamole water. Up. 30 seconds and rest. Best part about the way down. I get a break. I don't have straight moves, you know. You know what's coming. Just so all you get today is heavy breathing. Supposed to be no sudden movement. Monday, there's too many sudden movements happening on your backside, on your back side. This time you drop off. Ski swings, ski swings, glute bridges, skull crushers. In three, two. Let's roll. Bend, Extend. Bend. Hold it high. Out, out. In, in. Down, Up. If you can focus on one thing during this move, focus on how stable and square you can keep those hip bones to the ceiling. Come on. Yeah. Tip. Stability. Hip stability. Right here. Can you walk those heels maybe just a little further out. 5, 4, 3, 2. Burpees. Burpees, 2 rows. Burpees, 2 rows. Quick transitions are so much harder after my knee injury. I'm just not. Natalie, that is agile. Woo. Whoa. Row. Come on. One burpee, two rows. Pull. Pull from that elbow. Out of the hip. Go heavy. Your team. This is where you grab that one heavier dumbbell. Yes. Come on. Get out and stuff up those weights. If you don't have one heavy. Give me two double arm rows right here. Five, four, push ups. In three, two, two, push ups. Two knee drives. Holding it. Come on. Down. Hook. Down, up, drive, drive. Down. H. Down, up. Hold that plank. So strong. Down. Come on, let's go. Down, down, drive, drive. You got 10 seconds, team. 10 seconds. You are so strong. Yes, you can. 5, 4. You're up. Switch wins. In 3, 2. Last move this round. Last move. Swings and presses. Come on. Hinge, drive, hinge. Rack up. Push, push, drive, drive. Rack up. Sweat is flying. Every time I hit my head, it's so hard. 10 seconds. If you're not alone, you're in it with the five. Four, three, two. I have another shoulder press. In, out. Rest for 30. The workout feels harder. It's. But there's light. You see the light? Three moves. Three moves, guys. Also, I've been waiting for this round for the entire workout because we get to drop off. My least favorite move. Push up for this drop off push ups. Drop off push ups, guys. 10 seconds. Down on your backside. Gluten skull pressures. Let's go. Come on. Three goes. Turn it up. Let's go. Three, two. Come on. Bend, extend, Bend, extend. Hold high. Walk. Out. Out. In, in. Can you switch that lean foot on the walk yard? Give you something different to Think about check. Come on. You know the drill now. You know the drill from this is up and over. One burpee, two rows. Switch the arm each time. Yes. Five, four, three, two burpees. Let's go. Burpee madness. Burpee madness. Come on. Quick transition. How quick can you make those transitions? One burpee, two on the right. Two on the right. Come on. One burpee, two on the left. Let's go, team. Burpees and push ups. Burpees and push ups. Three moved. We're getting so close to this. Get ready. That light. I can see it. I can see it. Come on. This is a quick and dirty 30. 30 minutes. We are making you work all three minutes. Five, four, three, two. Let's go. Two more traps. Two knee drives. Come on. Down, up, down, up. Drive, drive. Let's go. Down, up, down, up. Drive. Yes. Finish strong right here. Last time we have to do push ups today. It's right here. Come on. Come on. Drive, drive. You've got 10 seconds. You 10 seconds. Yes. So strong for five, four, three, two and one. Push back. Silas everywhere across the world. Everyone just finished from Germany to Minnesota. Just have your breathing zone in. Guys, two moves left. Two move slow pressure. Glute bridges. Last time you do burpees. It's right here. Maybe you're excited about this one. I actually love burpees. I know, it's weird. Easier than push ups, man. Unless you're doing a true burpee. Boo. Three, two. Let's go. Bend. Extend. Bend. Hold high. Out, out and in. Not as much time for funny commentary during the pyramids. I'm just gonna say because they're so hard. This is the workout for you. You don't like. Come on. Five, four, three, two. You're up and over. Give me those burpees with the two row. Burpees with the two rows. Last time on burpees. Last time on burpees. Let's go burpees. Row, row. Finish strong, teams. 1. You got this right here. Row, row. Yes, team. Let's go. Pull. Pull. Come on. More. 20 to 8 minutes into this workout. Finish strong. Yes, you can. So strong and so capable. That's what you are. Right here for the next 10 seconds. 10 more seconds. Pull for 5, 4, 3, 2. Finish. Woo. Yeah. R. Here we go. One move left, one move left. Pyramid action can be truly tired too. This is truly going to be a 30 minute workout minus the stretch. One more flat, one more flat. It's all pressures and it's burpees. Let's Go. Not burpees. No burpees. Walk up, you're done with the burpees. This is your last move. You do it for 30 seconds and you're done for the day. Say woohoo. Here we go. Three, two, let's roll. Bend, extend, bend. My triceps are slicing other reps. High reps in this workout. Down, up. It's only five moves. Five moves under. Giggle man. Is that a fast 30 minutes or what? Did you just think? I love. The thing I like about pyramid workouts is that I feel like you get a whole hour's workout in 30 minutes. Like you're not doing any less. Right. Just because it's quick, you know? No. If you like sweaty workouts, sorry, this is one you might have to shower at one time. Although if you need to have. My graphing, chocolates are down these days. Coffee's up. I don't know if I'm gonna get a shower today. We'll see. 5, 4, 3, 2, and 1. Oh, bananas. My triceps are done. My body is done. High vibration. You guys crushed it. Grab some water. Grab some water. I'm checking in at home. How'd we do? Did we make it through all 30 minutes? Sarah says all the push ups to her toes. Everybody do this for Sarah. We love celebrating those victories. Man, that is so awesome. Sarah, nice work. You love the ah at the end. Yeah, right. One of those where you are done and done. Gabrielle, I hear you. Nice work, Juliana. You guys are so awesome. Athens, what's up? Maria, you are so awesome. Thanks for joining Love hate the squat, the new move, the squat. Love hate. We feel it's a love hate. I love it. I love it. Better if my knee was fully functioning. Feels so good at the end, doesn't it? It does. Feels so stinking. Good at the end. So sweaty. You guys loved it. Nice work, you guys. So proudly for showing up today. Let's just say if you love this workout, you have to try our other strength pyramid. If you have not yet. We're gonna stretch it out, swap those wings, slap it out. Right where we started. Also, new March challenge drops in your inbox tomorrow Tuesday. If you're on our email list. If you're not on our email list, how do you get there? Nourishmovelove.com backslash subscribe get on our email list. New March Challenge. It's called the 328 challenge. If you're like, what in the HEC is that? You gotta stay tuned. Stay tuned. We're gonna tell you tomorrow Big inhale, reach up. Right arm reaches to the middle back. A lot of triceps. Skull crushers today. New challenge I'm pumped about. It drops in your inbox tomorrow morning. Nourishment. Love backslash. Subscribe. Since you're subscribing to our email newsletter, you might as well switch it out. Subscribe to our YouTube channel. Seriously, if you're not subscribed to our channel yet, can you please do that? It helps us out a lot, you guys. It helps us out a lot. Helps us bring you more content. Helps YouTube give our videos to more people, which is always good for us because more eyeballs we get, the more free content we can give you guys. All right, Big inhale, reach up. If you feel good about your heart rate, you are dropping down into a low squat. I'm gonna see if I can show off today. You see this? We're getting there, team. Take it all the way down to your backside. Nice work. Leg's gonna go along. Nice little hamstring stretch. L walk up and ski swings. Big inhale, reach up, sit back, push those hips toward that wall behind you. I decide. Super chat. Come in. Megan, can you read it to us? Go ahead. Reach the toes to shoes. Yeah. Jesse says love pyramid workouts. Using calls on my triceps now. I used fives when I first started NML workouts two years ago. Oh, Jessie, you st with us for two years. Jessie, shout out. Two years in ML workouts and she's moved from five pound levels to 12 on tricep. Every just single tricep. Flex the jetty. So proud of you. Nice work. Let's take right knee up. I'm gonna give it a nice little hug. We have another one, Megan. Yep. Carrie says thank you. Love you girls. Your energy always. Thanks, Carrie. Carrie, so thanks for showing up on this Monday. I'm not gonna lie. Mondays are always so real. We're doing the live workout on Monday. That's a tough one. But you know what? You guys gave us so much energy, motivation. So thank you for showing up today. Thank you, Carrie. Nice work, you guys. Just love getting to connect with you on these live. We're gonna chat. So fun. Not a lot of chatter there. A lot of breathing. A lot of breathing. Next work. Let's go ahead. Fingertips, face your butt. Knees are about 90 degrees. Reverse table, reverse table. Sit at your desk like us. After this workout, stretch it out. Stretch out those chest muscles. Pull them apart. Lift those hips high for 3, 2. Oh, I think we're going to finish with a 99 stretch. I think we have one more. Do we have one more? 99? No. No. But thank you to Jennifer. Thanks, Jennifer. Thanks for following along. You guys are so awesome. We always just love getting to the spot with you you and show up live. It's so fun. Live workouts are fun for us. I hope they're fun for you. Whether you can catch us live, the replay always stays alive. It's a fun workout to come back to. We know the quality isn't as great out there. Sometimes they're fuzzy or whatever. But they're fun. I promise they're fun. I feel like they're like where we have the most fun. I agree. Absolutely right. There's no pressure. It's just like we're here to have fun. It's a good time. Happy birthday to Lindsay. It's her birthday today. Lindsay P. Lindsay p. Happy birthday, Lindsay p. I love nae she knew I already loved true. We could be friends. We could be friends. I don't know. No, I'm just kidding. Love it. Way to go, Lindsay. Happy birthday. I hope you have a great birthday. Come on over. One more cat cow. Because it feels really good. Drop the belly with the chin. Tuck the spine, tuck the toes. Up and back, down, down. Pedal up those heels. Walk your hands back to your feet. Nice little forward fold action. Roll it up all the way to the top. When you get there, two big shoulder roll. Up, back and down. Up, back and down. High five, Grace. There you go. High fives to you at home. I see one more. We gotta give a shout out to Natalie who gives us a flying superhero. I feel like everybody who finishes this workout gets to me. A flying superhero today. I love it. You guys, thanks for making my Monday so much better. Thanks for showing up, working hard. We love sweating with you. Carrie, four months postpartum and this was your first pyramid. Everybody does this for Carrie. At four months postpartum. Yes. Everybody do this for Carrie. We love you, Carrie. Way to go. Keep up the great work, mama. Ashley. Oh. This month marks three years with nml. Three years. Ashley, you are awesome. Thanks for sticking with us for three years. So glad you are here. Also, huge shout out to Joy. Joy did that. I can't do this move. Rachel, you have to do it. I don't think I can do this with my knee. It's like a jumping like looks like a star. Yes. There we go. There's the emoji. If you send an emoji, Rachel will do it for you. Send the emoji and Rachel will do the emoji. Oh, she signed up for this in her job description. Awesome work, Donna. Nice work, Lindsey. Thanks for joining us. Nice work, Theresa. First class workout. Shout out, Teresa. Oh, there's a cartwheel. Rachel cartwheel. That's a fun stuff you get on the live workouts. Okay. We better log off before somebody hurts themselves. Nothing crazy happen. Have an awesome day, you guys. Thanks for showing up on instagram. So fun Switching wedding with you. We're going to teach Rachel how to do cartwheels. Rachel, we're going to have Rachel. Rachel is going to be doing Kristen. Oh, what is this? Oh, it's laughing on the ground. You're laughing. Laugh out loud on the ground. Like kicking. Okay. We got to draw the line. We draw the line. Thank you, Kristen. You guys are awesome. Happy Monday. Have an awesome rest of your day.