Live 30-Minute Full Body Circuit Workout (Time-Drop Format)

Up a little bit. We are live. Good morning. I said it again. Good afternoon. I'm just saying good morning for our live workouts. But it's afternoon. It's the first time we're doing a lunchtime live workout, you guys. We're just testing some new times for you, trying to give everybody an opportunity to join us live. If you like the lunchtime time frame, go ahead, comment below. Whether you're on Instagram or YouTube or if you prefer the morning sessions, we're always open to your guys's feedback. We try to accommodate and set up multiple time zones for you guys. So go, go ahead, drop us in the comments below. Let us know what time zones you prefer or when you prefer to get these live workouts in. We'll try to accommodate everyone the best we can, but I have like little humans at home between the hours of 5am and 8am and have to do school, drop off all those things. So we got to find time to make it work for everybody. But we are excited to be here with you guys. This afternoon, I'm gonna let people join on Instagram. We're getting some hearts and thumbs up. Yay. Perfect. During nap time. Good. I'm glad it's worked out. During your guys have time. For the record, Brooks is in his crib sleeping and we're gonna pray that he stays asleep. Little nugget. He's probably gonna hear some holy bananas and wake up. This time is perfect. Lunchtime. You do your workouts over lunch anyways. Good. I'm glad you could join us. And awesome. Maggie, we're excited to have you with us. This time is perfect. You just finished work, so it's perfect time. You're in the uk. Oh, jealous. You're done with work and long and off. Nice. We are just in the thick of it over here, you guys. Okay, nice. Joining us on YouTube. Awesome. Morgan, you like this time? Stephanie, Excellent. You're here. Alexis, you prefer early mornings, but you're gonna make it happen. Yes. Your way to make it happen. Lunchtime workout. You like that call and you got a nap or two. Emily, let's pray they keep napping. Nap, children. Nap so mom can get her workout in. That's where we're at today, you guys. Okay, let's go ahead and jump in. I'm Lizzie Bonreg of Nourishment Love and we are bringing a 30 minute full body circuit. Work it your way today. And it is done in one of our fan favorite formats. Also one of Rachel's formats, my favorite. One of Rachel's formats is the time drop format, you guys. So it looks like this. You have three full body circuits. Each circuit is going to have two, two strength moves followed by a power or cardio core move. Okay, Rachel's gonna offer modifications. You can follow along with her for modifications for core and cardio. You can stay standing the entire time if you want. You can just make it work for you. All right? But the beauty is it's time drop. So the first set is 40 minutes or 40 minutes, 40 seconds on, 20 seconds off. Second set is 30 seconds on, 15 seconds off. Third set is 2010. Okay, so your work time decreases, but your rest time also decreases. And you're doing each exercise times three sets. So you're really going nail it. You're going to get the hang of it and you're going to crush it and it's going to be a great, complete full body workout. And I'm so pumped about it because it's all moves I really like, which makes the workout way more fun. So you guys are glad to hear it. Awesome. Oh, your little guy just woke up. Well, you can save this one for later, you guys. The workouts are going to stay live on Instagram and YouTube and this workout is brought to you in partnership with our friends at Lululemon who have outfitted us from head to toe. Rachel and I are wearing like similar, the same but slightly different tanks. Right? So like my tank is just a little bit longer. My shorts are a little bit longer. Rachel's wearing the short version, younger, shorter version. I'm wearing the longer mom version. Ok. So we'll link everything we're wearing in the comments below along with the new Chargefield training shoes, which we are loving and so are you guys. We've been getting comments, you guys are loving them too, so thanks Lululemon. We're going to link what we're wearing in stories today as well as in the comments below. Are you ready to jump into this workout, Rachel? Let's go. I'm excited. All you need is water and some dumbbells. I have anywhere from 20 to 15 po. You can use whatever you have at home. We're going to show you options today so you choose your level. Let's jump right in and make the most of our 30 minutes together. You guys, let's go ahead and start with a warm up. We're gonna go feet shoulder width distance apart. Give me a big inhale. Reach up nice and tall because it feels good. Right wrist grab, left up and over side body stretch to the Right. Nice. Open up, Rachel. Opening up those lats. She got her first pull up yesterday ever. Yesterday? Yeah. Yeah, my first ever. I'm so sore. Up and over. Hey, just one. Love those progressive goals. I've been working on it for a year. Oh, man. A full year. Okay, Slap those wings. Nothing comes easy, you guys. Pull ups especially. It's hard. You gotta put in the time. All right, we're gonna go two squats, two hip hinges, so it looks like this. Down, up, down, up. Push back, push back. Nice. So bend at the knees, butt drops. Two squats. Push the hips back. Hinge at the hips, two hinges. Nice little deadlift squat action. We're gonna do it all today, you guys. We're gonna move in all planes. We're gonna train the knee dominant. The hip dominant. The push, the pole. You're gonna get it all today. Nice. Right here. Hip hinge, hip hinge. Think about standing tall through those heels. Drive through the heels to stand you up. Nice. Both on the squat and on the hip hinge. We're gonna do one more, one more. So two of each, two squats right here. Nice. Now go to hip hinges, hinge and hinge. Nice work. Up, inhale. Reach up nice and tall. Walk those feet underneath you. Forward fold. Fingertips reach the ground. Give me a little crouch curl. So crouch heels pop off the ground and extend. Heels plant. Crouch, heels pop off and extend. Nice. Two more. Two more. Down and up. Last one. Last one down. From here, you're actually just gonna go right back into a tabletop position. So quadruped all four is little cat cow action. Because this mom's back is just bend tight lately. So drop the belly, lift the chin and reverse it. Tuck it. Pull that spine up towards the ceiling. Tuck the chin towards your chest. Do it again. Drop the belly, lift the chin. Nice. It's also good to just feel your spine move. And then you know where that good neutral spine is. Find a nice flat back. That's our neutral spine that we want. Right from here. Tuck your toes under. Rachel's going to stay on her knees. Option to choose your level. Find a bear hover. If you're with me, shoulder tap opposite hand, opposite shoulder. Tap it up for 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Step back to high plank again. You can stay kneeling. That is an option. From here, you're gonna step your right foot outside your right hand. You're gonna reach this right arm straight out in front of you. Windmill it back, bring it back forward. Can you take your right elbow to the shoe. Maybe even find the mat. Wherever you're comfortable. Drop your back, left knee to the ground. Now pull your left heel to the glute. To the glute. Try it again. Lift the back knee off the ground. Reach that right arm straight up. Around back. Drop elbow to ankle. Drop the back knee. Heel to glute. Heal the glute. I've been doing this stretch now every morning. Lift it up. Reach straight out. Nice little flow right here. Warming up the shoulders, the chest. Drop the knee. Now I'm going to hit that left quad. Left quad. Nice. Step back. Find the high plank. Two push ups. Knees or toes. Down, down, up. Same thing. Left foot outside, left hand. Left arm reaches straight out. When we look back, come back to center. Drop the elbow to the ankle. Now drop the right knee to the mat. Right heel to glute. Right heel to glute. Nice. Pop that back knee up. Reach the arm straight up. Open it. Bring it down. Elbow to ankle. Drop the back knee. Pull the heel. Pull the heel. You feel the quad on that heel? I like that. What a move, Lindsay. Reach it out. Open it. Close it up. Angle. You guys are getting a sneak peek. I'm starting to write our new program. And these are some of the new mobility moves coming at you. One more time. Reach it out. Open. Open. Elbow to ankle, knee to mat. Pull the heel. Pull the heel. Nice. Let's step back. Full burpee walking. So the right foot, the left foot, stand up, take it down. Step back. Switch that lead, but go left, then right. Stand up, take it down. Two more. One more each way. Go right, left. Drive through those heels. Stand you tall. Step it back. Switch that leaf foot. Last one. Right into jumping jacks. Let's go. Jack it. Jack it. Jack it. Nice. Jack it out. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Nice. We're going to take those arms. Hinge over. Find that hinge position. Arms go out. Give me L Y.45. Oh, to this side. Someone's dropping out the package for me. Oh, FedEx man is like knocking and waiting for me. Oh, no. I'm so sorry. You're going to have to come back. Would you like to be featured in a workout with you? Hello, FedEx? Oh, man, the funny stuff that happens during life are. Goes for you. Never know. 45. I got one of those notes on the door yesterday. Said we're coming back to. I should have known it would happen during the live workout. Here we go. All the way. Reach straight out. One more. 45. And all the Way up. There we go. Stand up. We're gonna go lateral lunge, reverse lunge. Right leg. Step laterally. Step center, back, center, lateral, center, back, center hit lateral back. Just all the things that happen. Like what is going to happen during today? Oh my gosh. You know when he's dropping off, I see my mom. When I'm there, my mom is watching Brooks. She's on Brooks duty. Lululemon package, guys. Woo. There you go with our fall jackets. You know what? We actually should have let him walk in. We should have been like awesome timing. Like we have to play on that whole marketing. Go high knees. Let's run it out. High knees, high knees. Go. Eight, seven, six. You got it. Five, four, three, two, one. All right, other direction, you guys. Here we go. Step laterally. Nice. And back. Awesome job. Hit side and back. Nice. Gonna warm up those legs. We're gonna finish that warm up right here. We're gonna jump into your first circuit which is legs back and biceps. Nice. One more, one more. Right here. Hit it laterally and back. Let's go. Butt kicks. This time. Pull those heels towards those glutes. Here we go. Go. Eight. You can add those arms. Six. Five, four, three, two, one. Warm. Rachel, warm. Warm. Grab your water. Grab your water. You guys. Water up. We're getting into our first circuit. Who is with us? We have Luis, Jesse, Jenna. Nice. Yes. The replay is going to stay live. Trading from Cali. We'd love to have you. Woo. Your four month old is napping too, Ayanna. I see that. All right guys, first circuit. Legs back by one of my favorite combos. First move, two squats, two curls. I'm gonna go heavy. We're gonna start this workout heavy. Your first two moves are strength, focus. Two squats. Dumbbells are at my side. So it's down, up, down. I'm gonna go hammer curl. Two curls. Nice. Two squats, two hammer curls. Two. Two squats, two hammer curls. You're doing it for 40 seconds of work, 20 seconds of rest for the first time through each three athletes exercises. Circuit one. You ready, Rach? Let's go. Let's kick it off. Two squats, two curls in three, two. Let's go. Let's go down. Hold up. Go for the curls. Curl and curl. You can always alternate those curls if you want to go heavy for the squats. You decide your workout. Maybe you did booty building legs yesterday and you're sore. Nice. Right here, right here. Down. Think about pushing those knees out towards those outer three toes. Right? Nice locked up position. At the top, softening those knees, keeping my hips tucked under my ribs as I curl. Exhale up, inhale down. Exhale up, inhale down. 10 seconds here, guys. 10 seconds, nice. Getting a feel for the moves the first time through. Finish. Three, two. You can give me one more squat. 20 seconds to rest. Drop down to one wing. It is three. Single arm row. Squat switch. So it looks like this. Roll for 3, 2, 1. Drop to the bottom of my squat switch the arms stand up. Roll for three on the other side. Dumbbell. Right hand row for three. Hinge it over in three, two. Let's go, let's go. Go. Three. Nice. Two, one. Hold on. Drop, switch, stand row. One, two, three. Long. Drop, switch, stand. One. Nice. Two. We got new moves where you love the live workout. This is where we test the fun stuff. You guys get in on the testing of the moves. Do you like it? Do you love it? Do you want to see it come back in a workout? Let us know in the comments. Two, three, Squat switch. One. Ten seconds here, guys. Come on. Squat switch. Up. One, two, three, Squat switch. We're gonna roll for three on the other side because we can. For three, two, you're out. No, wait. Third move is your cardio move now. Another new move for you. It is four in outs, 180 squat switch. Or two squats. If you're with Rachel. Looks like this. One, two, three, four. Surfer switch. Surfer switch. One, two. So four runs we go. Three, two. Let's go, let's go. One, two, three, Four. If you're with me, surfer squat. Surfer squat. One, two, three, 4. Surfer squat. 180, 180. One, two, three, FOUR. 180, 180. If you're with Rachel, you're just taking two squats instead of the surfer squat. Nice. Right here. Four runs. In, out, two squats. Good news is you get three stabs at it. So if you're like, what is going on right now? You'll get another chance to master it. Stay with it, stay with it. Raise that heart rate for three, two, one. Nice work, baby. That's your three moves. Second stab up next. 30 seconds on 15 seconds, rest, work time drops. Rest time drops. Grab those same heavy weights. 30 seconds, two. We start two squats, two curls. 30 seconds in three and two. Let's roll down, hook down. Two hammer curls. You curl and curl. 10 second drop on the work time is a lot. It feels significant. It doesn't sound like a lot, but it feels like a lot. So maybe you can even increase those weights for the 30 and the 20 rounds. Two strength moves. Come on. Right. Down to 10 seconds. Let's go. Let's go. Down, up. 5, 4, 3, 2, 1. 1. Dumbbell. Three rows squat, switch. Start with the dumbbell in your left hand this time. Left hand, three rows on the left. You're going to hinge and row. That's where we start. Three rows squat. Switch. Grab your dumbbell, hinge it over. Row in three, two. Let's go, let's go. Go. Three, four, two, one. Switch at the bottom. Stand up row. Three, two, one. Switch at the bottom. One, two. You can go heavier, guys. Come on. Three. Switch at the bottom row. Put that other arm on my core to make sure it stays engaged. Come on. 10 seconds here. Let's get back to this left arm. 2, 1. Squat. Switch. Come on, finish it. 3, 2. Get that weight back, that left hand right here. Switch it and you're out. Nice work, guys. Body weight, body again. That second round goes fast, doesn't it? Four in outs, two squats or 180. Surfer jump. Yes. We go in three, two. Let's go, let's go. One, two, three, four. Come on, casket. It's like fire is underneath you. Let's go. 1, 2, 3, 4, 1. 8. Switch. Switch it, switch it. Come on. 1, 2, 3. Move those feet, move those feet. Let's go, let's go. 1, 2, 3, 4. Come on. Yes, you can. Right here. What would it look like if I said 10 more seconds? 10 more seconds. Let's go. Move it. Switch it, switch it. Come on. Three, two, one. You're out all the baby hairs. Postpartum hair loss is, like, majorly happening right now. Right, guys? Back to the top. Three moves. One more time. 20 seconds on, 10 seconds off. It is gonna fly. Rapid fire round. That's what we call this round. Rapid fire. Grab your weight. Two squats, two curls in three, two. Let's go. Let's go. Down. You can do anything for 20 seconds. Yes, you can. Let's go. Come on. Down, up, down. Come on. Two curls, curl, curl. You gotta take it down. Hook. Come on. It's five, four, three, two, one. You're out. Three rows, three rows. Let's go back to the left hand. I feel like our left hand got cheated. Let's do it. Three rows. Three rows squat. Switch. In three, two. Let's roll. Let's row. One, two, three, three. Squat. Switch. Row two, three. Squat. Switch. Row two, three. Sometimes I'll check my shoulders, make sure I'm not opening my shoulder. Make sure my shoulder's in square to the ground. Nice. One more squat. Switch. Bring it up. Set it down. Okay, here we go. Four in, out. Squat jumper, two squats. Last time you're going to do it. Say, yes, I can. In three, two. Let's go, let's go. 1, 2, 3, 4. 180. 180. 1, 2, 3, four. Come on. Move like the athlete that you are. If you're not one, you are today. Yes, you are. Let's go. Switch. Switch. Come on. One, two. Last one. Three, four. Two squats and you're out. You're out. Done. Circuit one in the books. How we feeling? How we feeling? Add the resistance band. Way to go. Extra credit. Grab some water. We love extra credit. All right, first circuit was legs back by. What do you think the second circuit is, Rachel? We gotta do some upper body, legs, chest, shoulder. Try. Hey, there you go. All right, guys, we're doing some lunges and some upper body. Chest, shoulder, try. I'm gonna go to my push and pull now. I got it. Hold the first push now. Okay, I'm with you. I'm with you. Okay, she's gonna go one dumbbell. I'm gonna go two. I'm gonna front rack them. Alternating lunge. Opposite arm presses at the bottom. So looks at this. Step back, right, hold, push. Left, stand tall. Step back, left, hold, push right, stand tall. Go ahead. Double up if you want to. I'm gonna add a little unilateral core strength in there. Alternating lunge with a press at the bottom. Alternating lunge, hold, press at the bottom. Gonna hit that time under tension. 40 seconds on, 20 seconds off. First, step back to the long one. Step back, right. In three, two. Let's go. Step back, right, hold, Push left, stand tall. Step back, left, hold, push right, stand tall. Nice. Alternate setback, lunge. Hold at the bottom. Overhead press. Nice work. You go one dumbbell with Rachel. Two dumbbells right here. Challenge yourself. Legs and shoulders. Legs and shoulders. Nice work. A little core in there. Little isometric hold at the bottom. Challenge your mobility today. Come on. You got this. Yes, you can. Right here. 10 seconds. 10 seconds. Push it. Yes. You got it. Go. 5, 4, 3, 2. One more step back, lunge and push because you can. Nice work. No weights. Two bear crawl, shoulder tap. Two push ups. Rachel's gonna go from the knees. I got bear crawl, knees, hover, tap, tap, stepper, jump back, push up, push up, push up. I might have to drop to my knees for push ups. We'll see how it goes. All right, hover those knees in three, two, let's go, let's go. Shoulder tap, shoulder tap, step. Jump back to plank. Push up, push up into bear crawl. Tap it, tap it. Tap or jump back, big mama. It's gonna need a little reset on these push ups. I drop to my knees. I would normally take this up to an incline. Also a great option. Tap it, tap it. Step or jump. Push up, push up. Come on, you got this. Bring it in. Tap it, tap it. Step or jump back. Two push ups. Yes. Come on. Now. I'm gonna have chest, shoulder, strides right here for five. Four, three, two. You're out. Recover. Cardio, cardio. Lateral lunge. Jump, lunge, switch. Rachel's gonna take out the jump. Looks like this. Hit right. Right back to lunge, switch. Hit left, lunge switch. We're gonna start hitting right. Hit right. In three, two, three. Let's go. Hit right. Right back into lunge. Switch. Hit left. We're gonna move at different paces. Rachel's taking out the jump. Okay, you go. Your pace, your tempo. Nice work, guys. One lateral lunge, one jump lunge. Switch. Jump lunge is optional. You can keep it low. Impact your workout. You do you. You're halfway, guys. Halfway. Come on. Yes, you can. Stay with it. Your pace, your tempo. Right here. Nice work. Feeling those legs. 10 seconds, guys. 10 seconds to feel those legs. 5, 4, 3, 2, 1. Recover. Water up. Round one. Done. Time goes down. Work time, rest time. 30, 15s. 30, 15. Totally bananas. Circuit two. Feeling it. One dumbbell or two? One dumbbell or two reverse lunge. Hold at the bottom. Overhead press. Rachel's got one, I got two. Find your weights. Let's step back left. Step back left. In three, two. Step back left. Hold. Push right. Stand tall. Drive through that front heel. Step back. Push left. Stand through that left heel. Nice. What a wrong arm. I can't talk and teach at the same time. You can lift up your whole thing. Nice work, guys. Push it. Come on. That 30 seconds goes faster in the final. 10. 9, 8. You got this. 7. 6. 5, 4. 3, 2, 1. You're out. 2. Bear shoulder tap. Two push ups. Incline. Knees, toes. You do. You ready? We're gonna set up two shoulders taps in three, two. Let's go. How close can you get those knees to the mat on those shoulder taps? That is my challenge to you right here. Tap it, tap it. Step back. Push up, push up. I am saying I think I'm slowly getting there. Those first couple live workouts, I was super fatigued. We're slowly building it back, but, man, push ups are still really Hard for me while I'm talking and not super focused. Bring it in. Tap it. Tap it. Come on. For three, two. You're out. Nice work. Cardio. Lateral lunge. Jump, lunge. Switch. We're gonna hit left. We're gonna hit left. Okay, Hit left. Jump lunge, switch. Hit left. Jump lunge, switch. We'll take it. Jump. Or don't. Three, two. Let's go. Hit left. Right back into it. Switch it. Hit right. It's one of those mornings where I woke up, my husband was like, Brooks. Crushed it. Slept through the night. Why are you not doing burpees right now? Do you feel great? I was like, honey, I was up for two Pacifuffs and I got up at 3am to pump. And then the kid woke up at 5am so still, good night overall. Still not doing burpees when I wake up in the morning. Come on. Go. Three, two, one. Nice work, you guys. Walk it off. One more set. One more set. All right, you guys. And it's twenty tens. Good news. Twenty tens to lunge. Hold at the bottom. Press overhead. Last time you're gonna do it. Third set is the bus set. Yes, Rachel. Yes, Rachel. Rack them, rack them. Step back. Right. In three, two. Let's go. Step back. Right. Hold. Push left. Stand tall. Step back. Right. Hold. Push left. Drive through that right front heel. Nice. Drive through that front heel. Keep that back knee low to the mat. Hold low. Push. Nice. 20 seconds. It flies. You got five. Four, three, four, two, one. Nice work. Two bare shoulder taps. Two push ups. 22nd round. I'm gonna try for the toes. There you go. Yes, you can. Come on. Here we go. 3, 2, 1. Let's go. Tap it. Tap it. Step or jump back. Push up. Push up. Yes. Let's go. Come on. Here we go. Tap it. Tap it. Step or jump back. Push up. Push up. Yes, you can. Yes. I was hoping. I was hoping we were there. They're not there yet. You got three, two, one. Almost. Keep working at it, right? You do your best, you forget the rest. Lateral lunge, jump, lunge, switch. You're on. Hit right, hit right. In three, two. Let's go, let's go. Hit right back. Switch. Hit left, back. Come on. Last move of circuit number two. Last move. That's circuit number two. We're going to do it. Yes, we are. Get it together, team. Right here. Finish. Finish for 5, 4, 3, 2, 1. There we go. That was my holy banana circuit, that one right there. How we doing? That was my tough one. Okay? We forgot the sweat towels today. Rachel. What am I missing? The sweat. Okay, guys, circuit three. Circuit three. All right, same format. 40, 30, 21st move. Two plank in a row, two deadlift. I'm trying to go heavy again. Rachel's going to take it standing two bench over row. So while I go to the ground, it looks like this. Row, row. I'm gonna come up. Deadlift. Deadlift. I'm gonna take it back down. I'm gonna step down. So if Rachel goes ahead of me, that's okay. It's two bent over rows. Two deadlifts. I got two plank, row, two deadlift. All right, that's where we start. 40 seconds on, 20 seconds off, and then we go core and then we go cardio. Say yes, I can. It's circuit number three. This is where we throw it in. Tighten your ponytails. Tighten your ponytails. We're getting after it. Circuit three. Let's go, guys. Two rows in. Three, two. Let's go. 40 seconds. Row, row. Option, step or jump up. Deadlift. That's a hinge stand. Hinge stand. Weights go back to the mat. Step or jump. Back. Row, Row, step or jump up. Deadlift. Deadlift. Nice work. Deadlift. Is that hip hinge? Soft bend in the knees. Think about pushing those butt, those hips back towards the wall behind you. Initiate with a hip hinge. Range of motion is going to look a little bit different for everyone. Weights are going to stay tight to the bun for everyone. Come on. Ten seconds here. Big, complex full body move. Yes. You got five, four, three, two, and you're up. Dumbbells off the side. Laying on your back. Rachel's got the modified version. Okay, sit up. Nice little stretch here. Looks like this. Go back, come up. Right hand faces the wall. Left hand reaches overhead. Okay, kick it out. Come up. Reach. Nice. I'm gonna show you from the side real quick just so you guys can see a side view. Okay, ready? It looks like this. I go sit up. Fingertips face away from me. Reach right there. Big reach. Big mobility move. Shoulder mobility, hip mobility, core. Okay, that's what you got. Rachel's just going heels out. If you don't like the crunch. Heels out. Stay seated. Heels out. That's your move. 40 seconds. I'm gonna plant my right hand on the ground first. In three, two, let's go. So out in right hand. Plant left hand. Reach. Come down. Kick out, come in. Planted, reach. Nice work. Kick out, come in, plant and reach. Nice work. Nice. Working on mobility here. Core. Nice. Like I said, I'm starting to program some new workouts for nml. My brain is finally getting there. That four month fog is starting to lift. Not really, but I can pretend. Thank you. Till you make it. Fake it. Till you make it. Requests are even more helpful. Right. If you're like, I really want to see this move in a workout. And then you can just feel some of those. Yes. Right, come on, go. 5, 4, 3, 2, 1. Nice work. Your cardio move. You're going to come back up. Good old Heisman runner. Make sure those weights are off to the side. You got room to move laterally. Chop, chop, crunch. Chop, chop, crunch. Chop, chop, crunch. Okay, giant step left, push right. Let's go. Raise your heart rate. You go. Three, two, let's go. Chop, chop, drive. Chop, chop, drive. Chop, chop, drive. Come on, big crunch, big crunch. Elbow, come on. Moving laterally. There you go. Athletic moves today. Good news. If you like a move from today's workout comment, let us know if you want to see it again. Better news, you want to make sure it happens in another workout. Super chat us guys. Drop a small donation on this video with a super chat or a super thanks. Your comment goes to the top. We will absolutely respond. We'll absolutely build it into another workout. Go. Three, two, one. You're done. There we go. You guys get to start to pick the moves. So I'm not just telling you what to do anymore. I got people to blame. But this move came specifically from Becky so and so. Okay, repeat it, repeat it. What do we start with? Two planks. Two deadlifts. Two plank row option two, row. Okay, 30 seconds on, 10 or 15 seconds off. Set it up. Plank your bench over row with Rachel. Two rows in. Three, two. Let's roll, let's roll. Row, row. Two deadlifts. Come on. The alternative is if you have a question for us, you can super chat that. I'm gonna leave five minutes at the end of today's workout to answer any questions that come in via super chats during the live stream. These live workouts are just a fun way to engage with you guys, right? You get the real deal. You get the FedEx man knocking at the door, right? You get first look at some new moves we're gonna try. You get some behind the scenes insider beats, right? Oh, we won't. Overtime. Three, two, one. Drop it on. I'll just keep talking. And then it flies. Sit up, sit up. Push back. Here we go. Three left hand plants in two. Let's go. Kick it out. And fingertips toward that back wall. Reach. Right hand. Nice. Kick out, plant right. Push left. Nice. Kick out. Plant Left, Push. Right. There you go. What do you think, Rachel? It's a lot to think about, but I really like it. I feel like that, like, opening. We don't do that that often, and I'm one of those people that's guilty of skipping cooldowns sometimes if I'm short on time, you know? So I'm just gonna build it in. So it's kind of built in. Yes, I agree. Come on. Go. 4, 3, 2, 1. Never do I ever skip more cool downs. But in the season of life, and I'm like, listen, I have my 20 minutes, and now I gotta feed a baby. Sure, Giant step right, push left, Chop, chop, crunch. Heisman runner in three, two. Let's go, let's go. Chop, chop, drive. Hup. Come on. 30 seconds. You can do anything for 30 seconds. Yes, you can. Yes, you can. Keep moving, keep moving. One at a time. Here we go. Break it down. Keep pushing. Come on, you guys. Raise that heart rate right here. This is your chance. 10 seconds. 10 seconds, let's go. Come on. 5, 4, 3, 2, 1. Nice work. All right, guys, last round, lightning round 20. 10. 20 seconds on, 10 seconds off last time you're gonna do these moves. And we're pulling down two play. Bro, you get this, you'll probably get through, like, two full circuits of this, okay? Challenge yourself. Finish strong right here. Come on. 2010 in three, two. Let's go. Row, row. Two deadlifts. Come on, let's go. Finish strong, you guys. Yes, you can. 10 seconds. You're halfway there. Did you get through your two? Did you get through your two? Can you push for three? You're in the final. 5, 4, 3, 2, 1. You're on your booty. You're on your booty. Sit up. Push back. Sit up, push back. Plant left. No, plant right. Plant right. In three, two. Here we go. Sit up, plant right. Push left. Take it down. Out. In, push. Down. Out, in, push down. 10 seconds. Yes, you can. Stay with it. Out. In, push. You got three, two. Finish last one. Nice work, guys. Chop, chop. Bounds and runners, last time. Last move. Let's go. Take my step. Right, push left. In three, two. Let's go. Chop, chop, drive. Come on. 20 seconds. 20 seconds. Yes, you can. Right here, right now. Push, push. Come on. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Here we go. What do you think, Rach? I loved it. One minute bonus round. Always one minute bonus round. Who's that for? It. Yes. Yes. You know, we haven't done a while. My call. My call. Feeling spicy today. You guys feel spicy. Okay, it's gonna be moves, you know, moves, you know. In, out, 180 jumps or squats. We're gonna throw a burpee in there for fun. Burpee. Then maybe a plank hold. We'll see. Just listen to what I say. Run. In, out. For one minute, just listen to me or just keep running it out. YouTube. Here we go. Three, two, let's go. In, out, in, out. In, out. Just keep it right here. Eyes up. Come on. Looking at me. Look at me moving those feet. How fast can you move them? Two squats or 180. Two squats or 180. Back to in, out. In, out. In, out. In, out. In, out. Hit the deck. Burpee, hit the deck. Burpee, get it up. Come on. In, out. In, out. In, out. In, out. Hit the deck. Burpee again. Burpee again. Come on up. In, out. In, out. In, out. In, out. You got it. Keep going, keep going. Fast feet. Two squats or hit the deck with us. I'm sorry. That was no rep. No, I knew. In, out, in, out. In, out, and out. Two spots are jumping. Come on, come on. In, out, get out. In, out. In, out. Burpee, get up and burpee again. Burpee again. Come on. In, out. 10, 9, 8, 7, 2 burpees for the finish, and you're done down. Last one. Come on. Fastest minute of your life. There we go. Holy bananas. I'm sucking wind. Nice work. Someone messaged me last night. They're like, me and my friend just call you the holy bananas lady. And I'm like, greatest compliment ever. I'll take it. Awesome job, you guys. Way to go. How we feeling? We appreciate the flexibility being built into the strength moves. We like to see it. Love the mobility. We're here for the mobility. I like it. Nice work, you guys. Awesome job. Carrie, Plank, and Row. Deadlift was fantastic. Sweaty. Nice work, you guys. How are we feeling? Awesome job. Holy bananas. I see you high fives at home. It's gonna stay live. Come back and do it again if you want to. You guys rock. Thanks to Lululemon for outputting us. We'll link what we're wearing in the YouTube description and Instagram stories today. You guys crushed it. So proud of you. Way to go. First live workout. Thanks, little Edwards. Nice. You love the crunch. All right. We're gonna bring the crunch back. We're gonna bring the crunch back. So proud of you guys. Nice work. Loved it. Everyone likes the mobility. Bring it back, bring it back, bring it back. Let's stretch real quick. Real quick. All right. Hey, you like the mobility? Should we do a moving mobility challenge? Big inhale up, baby. Back bend. Exhale. Hands to the smaller back. Take a nice little back bend. Go ahead. Flat the wings, right? Find a new mobility move for you. Take it down to your buttocks. Find a 90. 90. You're like, oh, I've done 90 90s before. This isn't new. Right? Here's your challenge. This knee has to stay connected to the mat. Try to keep your chest over the middle of this right shin. Now lift this left knee off the ground. Lift it up. Oh, can you do it? Lift it up. Now kick it straight out in front. Don't let it hit the ground. Kick it straight out in front. Hey. Oh. Bring it back. Now bridge those hips up. Plant right hand. Lift. Reach left. Other opening for you. There you go. Switch it out. Other side. Here we go. 90, 90. Left knee stays connected to the mat. Right here. Splitting the left shin with my chest. Hold here. This side's harder for me. Can you lift that right leg up? Hurts. Kick it out. One side's gonna feel sticky. That's normal. Bring it back. Nice work. Plant left. Reach right. Nice work, you guys. Awesome job. Crushed it. Absolutely. Crush it. Come over to a nice tabletop position here. Let's go ahead and take a nice child's pose. Big toes to touch. Walk those fingertips away. Create length from fingertip to tailbone. Nice work. You can hang out here. You can bend at the elbows and reach the fingertips for the middle of the back. Increase that lat. Stretch a little bit for Rachel's sore. Latch it back up. Nice. Let's take one cat. Cow for that spine. Spine helps. So important. Nice. Bring it up. Awesome job. Go ahead. Tuck the toes. Push up and back down. Dog pedal out those ankles. Big inhales up to the tips of the toes. Exhale. Melt your heels down to the mat. Nice. Little calf Achilles stretch. Walk your hands back. Let's go. Right hand to the ground. Left hand reaches over. Nice. Bend in that right knee. Roll up the wrist. Switch it out. Left hand down. Right arm reaches overhead. Bend that left knee. Roll up the wrist. Nice. Roll it all the way up to the top. When you get there, two big shoulder rolls. Up, back and down. Up, back and down. Take those hands behind the back. Big open for the chest. Lot of chest openers today. Can you tell I missed it for, like, eight hours a day. Flap those wings. That's our 30 minutes together. If you want more stretches, go ahead, check out our stretching and yoga videos. We have lots of playlists for you guys. Rachel awesomely organized our playlist on the YouTube channel. So all of our playlists you can find by time, by body part, by exercise, by you choose. It's all there for you. Because she's awesome, it should be easier to find now. I know it was tough before, but much more user friendly, you guys. Special thanks to Lululemon. Awesome job, you guys. If you haven't smash that subscribe button yet, you better because that's how you find out when we go live next. Thanks so much for joining us, you guys. Do we have any supers? No supers. We'll try again next time. You guys rock. Have an awesome day. We'll see you guys again really soon. Nice work, Instagram. Awesome job, you guys. See you later. Awesome job. Thanks so much for joining us. You guys rock on YouTube. Thank you. The hardest part of balancing three kids. Oh, someone wants to go. The hardest part of balancing three kids Easier or different than two? Well, Brooks is a rock star, baby, for the most part, so he's awesome. He's forced to go with the flow, I would say. I just feel like I'm drinking from a fire hose every day, basically just drowning between all the paperwork, all the things for each child, the doctor's appointments, the sick kids, the sleep time, wakeups, it's a lot, but, you know, it's one day at a time and I'm just more chill. I think each kid chills you out a little bit. Does each kid chill you out? It does for me. I've definitely chilled out a little bit, so I think that helps. Awesome job. Congrats on the pull up, Rachel. Thank you. Yeah. Yes. Nice work, you guys. We are sweating like crazy over here. All right, you guys, we're going to shut it down for the day. Thanks for joining us. Hope you come back and join us again real soon. And we got an awesome new two week challenge that launches next Monday. You better be back to check it out. Have a great day.