Live 30-Minute Full Body Circuit Training (SHRED Format)

Here with you. All right, all right. There we are. Good morning. Good morning. 30 minute full body circuits coming at you live. Good morning, Instagram. Good morning, YouTube. We are excited to be here with you guys. And I am joined by the amazing Rachel. She's back, back. Finally she's back. And we are excited to kick off today's full body workout with you. All you're gonna need are some dumbbells. And we are super pumped because today's workout is brought to you in partnership with our good friends at now if you've been following along, you know I love now I've been using them for years for my nutrition and supplements. This is the protein powder I use and love. Currently taking the elderberry and zinc lozenges because as you can tell, I've got a little bit of a cold. But those are like the prenatals I take vitamin D, I take and give my kids and they do have some awesome, like hydrate tablets too that you can use, you can drop in your water, especially if you think that element, it has too much sodium for you. This is a great option. It's just like a little. What are they, like noon tablets? People know those little tablets you drop them in. So we'll link out to some of my favorite supplements that I use and take every day from now. You can find that on the blog. We have a post about it. And thanks for, for sponsoring this workout, making us sweat today with you guys for free. We are excited to be here and it's a super fun format. You guys know and love our shred workout format. It looks like this. You have three circuits today. Each circuit has four moves. We go arms, we go legs, we go core, we go cardio. And then you do it again. Arms, legs, core, cardio. Do each circuit times 2, 40 seconds on 20 seconds of rest. And then we might have some time for a fun burnout. So where we land, we're off in the Easter egg. I feel like I'm an Easter egg. Like I'm just like an Easter egg coming at you. The sun is shining and it was like 50 to 60 degrees yesterday in Minnesota. So we are basically declaring that spring is here and we are for it. We are for it. All you need for today's workout is dumbbells. I have anywhere from 15 to 20 pounds water and a sweat towel. And we're going to get ourselves warmed up. Yeah, let's go. Let's jump in. All right, you can set your workout. For this workout, I would set my watch to hit if you're going to be, especially if you're going to be going high impact for move number four, the cardio move. So go ahead and pick your poison. Let's just start. Feet are shoulder width distance apart. Let's just flap those wings because it feels really good. Nice. 3, 2. Now give yourself a little hug. Just hug it here and go for a hip hinge and then rotate to the right. Back to center. Rotate to the left. Back to center. Stand up tall. Reach overhead, baby. Back bend. Hands come to the low back. Roll the shoulders down. Spread the chest apart. Here we go. Squat it out in 3, 2. Let's just spot it out. Down, up. Nice. If you don't shoulder with distance. Or a little bit wider if you want. Knees are going to push out towards those outer three toes. You're trying to get a little bit deeper into that squat each time for me here. Yes. Down, up. Driving through those heels to stand you tall. Nice. Go. Four. There it is. Three, two, one. Stand up. Big sweeps to the back. Swim it back. Swim it back for four. 3, 2, 1. You can take your hands right to your hip crease. Push them into your hips. Stand tall, calf raise at the top. Hip hinge, Stand tall, calf raise. There it is. Hip hinge, stand tall, calf raise. Two more. Two more. Hinge, stand and lift. Last one, Last one. Hinge. Stand and lift. Swim those arms to the front. Swim to the front this time. Nice. Right there. Go four, Three, two and one. Take it to the back of your space. We're gonna stack on squat and push up so it looks like this. One squat, walk out high plank one, push up. Gonna get right into it today. Walk it back in, two squats down, hook down, walk it out. Two push ups. Knees or toes? Knees or toes. Down, hook down. Nice. We're go for three and then we're going to hold our plate. Go three, Go two. Go one. Walk out. Give me three push ups. Give me three push ups. Yes, you can. Go three, Go two, Go one. Hold it here. Nice. High plank. Knees or toes? There you go. Step the right foot outside the right hand. Easy twist. World's greatest. Drop the elbow towards the ground. Nice. Open it back up. Set your hand down this time. Step back. Push the hips back down. Dog. Shift forward. Left foot outside left hand. Easy twist. Mixing up the warm up today. Oh, no. Drop down for me, Sharp. Drop the hand, step back, push back down, dog. Bring it forward. Right foot outside right hand. Do it again. Easy twist. Gotta keep things fresh. This is a nice little flow. A nice little flow. Right Five Workouts are good for testing things. Set it down. Push hips back down. Dog drive forward. Left foot outside. Left hand. Easy twist. Nice. Drop the elbow. Drop the hands. Step back down. Dog pedal those heels right here and down. Dog. Drop your heels towards the floor for four. 3, 2, 1. Now bend the knees. Lift the hips. Bend. Extend. Go. 3. Drop the knees in 2. And 1. Drop to all fours. Tabletop. Little cat. Cow. Drop the belly. Lift the chin. Reverse it. Tuck the chin spine up towards the ceiling. Nice neutral spine right here. Let's go for some hip circles. Let's go. Right knee. Right knee Draws a big circle and then bring it back. Big circle back. Nice. Do you get Big circle, big circle back. One more. One more big circle. Big circle back. There it is. Lift the knees off the ground. Hover, hover. Four, three, two. Circle. Other way. Left knee draws a big circle. There it is. Bring it back. Core stays nice and tight. Don't let that belly drop out. Nice. One more, one more. Come on. One big more circle. One big more circle. I don't know, sometimes I just say stuff and just glaze over it. There we go. All right. Actually, let's go to your back side. I've been loving getting my glutes nice and fired up. It helps with any hip pain you might be having. You go double leg or single leg? Lift and hover. Lift and hover. Drive through your heels. Activate the glute. Hold at the top. Squeeze for a second. Squeeze. There it is. Squeeze. Nice. You want that biofeedback or that mind muscle connection? You can place your hand right on your glutes. You can feel it. Nice work. Go. Three. Nice. Two and one second long hollow rock hold. Warm up that core. Arms go long legs. Go on. You can always bend the knees to shorten the lever. Or hold for four. Three, two. Back to bridges. Single or double. Lift and hover. Lift and hover. Squeeze. Nice work. Squeeze. There it is. Drive through that heel to activate that glutes. You have four. Nice. Three. Roll it back over. Slow burpee. Step in. Last one. Roll it up and over. Up and over. Slow burpee seconds. Here we go. Tip the right foot, the left foot. Step. Stand up. Take it down. Switch that lead foot. Nice. Left right hook. Nice. One more each way. Yes. When you get to the top on this last one, you're gonna jack it out. Jack it out. Let's go jacks. Jacks are taps for 8, 7, 6. Hold it nice and wide. In 4. 3, 2. Hold it wide. Hit side to side. Option those heels for those toes can pop up towards the ceiling if you want a little bit more inner thigh stretch. Four, three, two. Walk it in. High knees, high knees, high knees. Get them up, get them up, get them up for 8, 7, 6. You got it. 5, 4, 3, 2. One more wave. Nice and warm. She's nice and warm. I hope you're warm at home. Thanks for joining us Instagram. We got lots of people joining us from YouTube. Thanks for showing up and being here, you guys. Holy bananas. Look at this awesome feed. Welcome, Kim, Sonia, Terry. Let's see someone store from yesterday's pyramid. I feel that. Yeah, right? Good morning from New York and Salem, Sarasota. I love when you guys comment where you're from. It's just so cool to see everybody working out all over. Excited to have you with us, Betsy. And catch a live workout from North Dakota. Awesome. All right, you guys. Wait, did I see a first live? First live workout for Shania? Shania? Tell me I said that right. All right, here we go. Circuit one, arms, legs, core, cardio. 40 seconds on, 20 seconds off, we jump in. Your moves. We start with arms, arms. Step on hammer curl, front shoulder raise. So palms are going to face in towards my thighs. One hammer curl, one front raise. Then I go two hammer curls, one front raise. Three hammer curls, one front raise. On that front raise, Palms stay facing in right there. Keeping that nice, neutral grip. Palms are in. You stack on the curl. You always do. One shoulder raise, biceps and shoulders. You ready, Rach? Let's go. We go in three in two. Let's go, let's go. One curl, one shoulder raise. Now two curls. Two curls. Come on. Two curls. Soft bending those knees. Core is tight. One. One front shoulder raise. Arms stay straight. Lift right up to shoulder height. Go. Three curls. Three. Come on. You stack on the curl, it's always one shoulder raise, one shoulder raise right here. Lift it up. Nice. Go for four curls. Four curls. Four. There it is. Three. Nice work. Two and one shoulder raise. And then we're on to five curls. We're gonna finish it probably on these five during the final 10 seconds. Four. Nice. Three and two. You're gonna give me one more shoulder raise to finish it last one. Lift up straight up shoulder raise and you are out. Two pulse, stagger, squat. Switch option to hold two weights or one. I'm gonna stagger my feet. Rachel's just gonna do a two pulse standard squat. I'm gonna pulse two, switch. Pulse two, switch. Pulse two, switch. You see that little switch in between? Option two pulse squat. Feet stays parallel With Rachel, you're with me. Right foot forward, left foot back. Let's go. Halt. 2. Switch. Pulse. 2. Switch. Nice. 2. You're never gonna come all the way up to standing, not even Rachel. Just a little pulse. Squat, little up, down. Nice. Gonna get constant tension on those legs. Now. If you want to drop down to one weight, you can put one weight between your hands and switch the dumbbell. We've done that in the previous workout. Gonna try and go double weights. We are doing quad. Yeah. Hello, legs. Circuit one. Also like my hip alerts. Roll the gate here. 10 seconds. Holy bananas. We are getting into it today. Final 5, 4, 3, 2. Drop them and walk away. There it is. Core. Core. I'm gonna take two weights right here. I'm gonna go push up and then I'm gonna go to that down dog we did in the warm up. I'm gonna transfer the weight. Rachel's gonna do a standing dumbbell. You're gonna have one dumbbell street rich. When I do a push up, Rachel pushes out, and then she goes squat to this toe. Press out, squat to this toe. All right, that's Rachel here with me. You're down here. Put the weights behind your wrist. You give me a push up. Take one weight to opposite to toe down dog, push up other weight and then we bring them back. Push up, down dog. Dumbbell transfer optional with the dumbbells. You ready? We go in three, two, go. I do a push up, Rachel does a press up. I grab one weight, take it back to her toe, push up or press out, grab the other weight, take it back. Now I'm going to go get those weights. I'm going to go get those weights and bring them back. Nice. Back to back, new moves, Rach. Back to back. You know, I just got home from vacation, you guys. I thought Lindsey was going to take it easy on me. Never. Never. Got to keep you guessing and. And coming back. Here we go. Come on. What would it look like if I said 10 more seconds of push ups? 10 more seconds of push ups. Come on, finish it. Last five, four, three, two. And you're out. Here we go. All right, if you're with me, grab your weight. Dumbbell, burpee, push press. If you're with Rachel, what do you want? Squat curl press. Squat curl press, squat pro press, dumbbell burpee or squat curl press? This is your cardio. Can you push your heart rate in three and two? Let's go. So I'm gonna burpee and a push press. Just get those weights above your head. Burpee. Come on, get them up. Nice work. Yes, you can. Come on. It's 40 seconds. Find a pace you can stick with or maintain. You got this. Standing options with Rachel. Come on, big complex. Hit the floor and move with me. Pick your level today. What do you got? 10 seconds. Come on, come on. Nice work. Last. 5, 4, 3, 2. You're out. Nice work. There you go. Circuit one. Already huffing and puffing. Grab your water. Those are your four moves in circuit one. Rest. We do it again. Yes. Spicy already. I feel that, Tina. Someone said, let's go, Lindsay Pomegranate. Lindsay Pomegranate. To Lindsay Pomegranate. If you know, you know, right? What are the other good ones? We've had Workout Elsa, right? But yeah, it's usually someone's kid making a comment instead of Lindsay Bombert. They thought I said, hi, I'm Lindsay Pomegranate. And someone called me Workout Elsa. And I said, look out. I just bought that domain name. We're gonna come out with Workout Alpha Workouts. All right. Stack on hammer curl, front raise. Stack on hammer curl, front raise. In three, two. Let's go. One hammer curl. One neutral. Front raise. Go. Two, go. Two curls. Two curls. Boom. Come on. One front raise. What did we get you last time? Rage 5. 5. 5 curls. Nice. Rachel has your option. You can always alternate that front raise. Alternating arms. If that double weight is too much for you, Core's got to stay tight. We're on four. You got two more. Two and one front raise. We go five curls. Front raise, and we go five. Go five. Come on. Four. You got it. Three and two and one. Give me the front race for the finish. And you're out. Nice work. All right, two pulse stagger, squat option. Two ball squat with Rachel. Feet stay parallel option. If you're with me, go for that stagger switch. Two pulse, stagger, switch. Either way, you're not standing all the way up those quads. They're about to get spicy up in here. Yes. Say hello, quads. All right, say hello to the top of your thighs in three, two. Let's go, Paul. Two of you with me. Little switch two. Little switch two. Little switch two. Nice. Come on. If you've got something written on your shirt, I want to be able to see it. Chest up, eyes up. You can look at me right here. Yes, you can. You can do anything for 40 seconds. Today we got 40 second intervals. Come on. You can always drop those weights and keep moving. Drop the weights, but don't stand up. That's your Option I went for three pulses. I got crazy. That's the end of your freeing you. Then you grab three for sure. Come on. What would it look like if I said final five? Come on. Four. Yes. Three. Two. Drop them. So spicy. I feel that one right. Standing up here with Rachel. Dumbbell press out. Squat to opposite toe. If you're with me. One push up. Transfer the weight down, dog. Opposite hand goes opposite toe on that dumbbell transfer. One, push up. Dumbbell transfer in three. In two. Let's go. This is your core. Push up, opposite hand, opposite to toe. Push up. Opposite hand, opposite to toe. Now you're gonna go get those weights. Push up. Go get them. Bring them back. Push up. Go get them. Bring them back. Here we go. Come on. One rep at a time. One rep at a time. You got this. Push ups are a lot easier when you can do a down dog in between, aren't they? Maybe, maybe not. It's challenging either way. I'm thinking, come on, come on, let's go. What would it look like if I did two and three? All right. All right. We're gonna go into dumbbell burpee. Push press. If you're with me. Burpee. And get those weights overhead. Standing onto this ratio. Squat curl press. Squat curl press. Let's finish off. Legs wide and shoulders. This is circuit one. Legs wise and shoulders in three, two. Let's go. Circuit one, leg by shoulder. Back it out. We're gonna move on, go to squats. Done with curls, you're done with shoulders. After this circuit, we move out of circuit two. Come on, come on. Finish it. Yes, you can. This is your cardio push. It's meant to raise your heart rate right here. Strong legs, strong arms, strong heart. That's what we're talking about for 10 more seconds. Finish it last. Five, four, three, two. You're out. Way to go. Circuit one. Yeah, you know, I like to start, get the tough stuff out of the way. We're done with push ups, we're done with burpees. Check it out. I've got like, four bananas coming out of the gate. Push ups are your favorite. Burpees, not so much. All right. Remember the last live workout? We did a fun cue. Maybe it was two workouts ago. I don't know. I was like, remember, ankles are mobile, knees are same. We talked about that. Fun fact. Here's your fun fact for this workout. Push ups we talked about. The biggest mistake we see is this, right? Think about. You've got a semi truck in front of you. That's not moving. It's stuck in the snow. And you're a good Minnesota, and you're going to get out and help push it. Do you push the semi truck like this? No. You have zero leverage. How do you push the truck? You get here, you keep it tight. Same thing. You keep it tight on the pushups. This is where you have the most leverage, the most power. Right? All right, that's your fun fact for today. Great cue. I love that. Right, there's your fun fact for today. Holy bananas. Ten weeks postpartum. You're amazing, Nina. Moving on. Circuit two, circuit two. Let us know if you like the fun facts. All right, triceps, Staggered deadlift, lunge. Overhead triceps. I'm going to go one heavy weight. One heavy weight. If you don't like overhead, you can always give me a kickback, but we're going to go overhead. Down on a 2. Count up on 1. Down 2, down 2. Up on 1. Overhead triceps into staggered deadlift, reverse lunge. You ready? We go in three, two. Get them up, get them up. Go. Down two. Up on one. Down two. Up on one dot down two. Up on one. You guys know the cue I always say? Hide the dumbbell. Show it slow on the down. Hide it, then show it the other two. Here. You know, when I walk over to Rachel, what am I going to do? I'm already bracing. She's bracing because I'm going to punch her in the gut and instantly hollow out, right? I'm not doing anything out here. That's rib flare, right? Think about connecting your ribs to your hips or decreasing the space from rib cage to hip bone. Rib cage to hip bone. Decrease the space of air right there. And that's how you know you've got a good setup. Finish right here. Down 2. Up on 1. One more. Down 2. Up on 1. I'm gonna grab my other weight, and I'm gonna go stagger. Deadlift. Let's go. Right foot forward, left toe popped. Deadlift. Step back. Reverse lunge. Up one. Stagger. Deadlift, one. Reverse lunge. That's where we go in four, three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Stand up. Drop the back knee. Drive through the front heel. Hinge, hinge, hinge. Drive through that front heel. Drop, drive to the front heel. Common denominator of both exercises. Driving through that front right heel. Working hamstrings here. Working glutes and quads here. Working hamstrings here. Glutes and quads here. Yes. Always driving through that front heel. Nice work. Dropping that back knee gently to the ground, crushing those oranges in your armpits. You got 10 seconds. 10 seconds and then we go. Core, you're on your back. If you're with Rachel, you can stay standing for 4, 3, 2, and 1. 1. Dumbbell here with Rachel. Overhead or gobbler hold, March. If you're with me, glute bridge, right Overhead pull, march. Overhead, pull, march. Right there. That's where we go. That's where we go. Hips are lifted. We go at three, two. Let's go. Overhead, pull, march. Overhead, pull, march. Core. Both Rachel and I are hitting those muscles between your shoulder and your pelvis. That's your core. Glutes are included. Hip flexors are included. Psoas. Nice. Right there. You're exhaling on the hardest part of the movement. For me, that's when I'm pulling dumbbell to knee. Nice work. Shh. Let's go. Finish. 10 more seconds on this core, then everybody's up. Everybody's up for cardio in 3, 2, 1. Nice work. Rachel's got good old squat jacks for taps. Remember the move? I think we did this in the last live. Megan. Squat jack, lunge drop. Squat jack, lunge drop. I liked it. I'm bringing it back. One squat jack, one lunge drop. We go in three. Squat jack in two. Let's go. Squat jack, drop, right. Squat jack drop left. Squat jack, drop right. Options. You get the squat jacks with Rachel. Option 1 Jack, one lunge drop. Pick your level, whatever it is today. Come on, come on. Push your pace. Push that heart rate. Yes, you can. 20 seconds, half down. Come on. 20 down, 20 to go. Stick with it. Nice work. You're an athlete today. You're an athlete today. Let's go. 10 seconds, finish. Nice. Last 5, 4, 3, 2. You're out. Nice water. Up four moves, repeat them back to overhead triceps. How we feeling? Do I get any fireworks? If I do a thumbs up on a live feel like I do thumbs up on Instagram on stories, it gives you fireworks. I can't even talk. Jodi says she loves our spring outfits. Ella says she loves all the fun facts and cues. So helpful. Everybody go like this. For Emily, who's 37 weeks pregnant, way to go. Yes. Grab your weights. Overhead triceps. Overhead triceps. Here we go. This time it's a one and a half. All the way down, halfway up. Down to the top we go. Follow up. Decrease the air between ribs and hips. In three, two. Let's go. Down, half, down, top. Down, half, down, top. Time under tension is harder. Down, up, down. It's like a one and a half overhead tricep. Just a little bit harder than the standard one. Because that's what you're here for at nl. It's just a little bit extra, a little bit more. Holy bananas. How can we get you there? Right here. Come on. Don't quit. Not yet. 10 seconds, team. 10 seconds. Those eyes should be squinting. It should be hard for. Three, two, and you're out. Right. We want you to find that part that challenges you. What is that? Today, left foot forward, right toe popped. One hip hinge or stagger. Deadlift right back into one. Reverse lunge. Always driving through that front left heel. Yes. Roll the shoulders back. Crush the oranges in the armpit. Three, two, let's go. Hinge, hinge, hinge. Stand up, drop. Nice. Shoulders go to the ground, parallel. Shoulders stay stacked over hips. Shoulders go parallel and then they stack. Nice. Always driving through that front heel. Right. We got hamstrings and glutes. We got glutes and quads. Back side of my body, front side of my body. Nice work, team. You got it. Come on. This let me go back to the ground. Glute bridge, overhead pull if you're with me. Option, stay standing for those overhead marches or goblet marches with Rachel. We go in four, three, two. You're out. Nice work, team. One dumbbell, one dumbbell, either way. Option, glute bridge, march with me. Option, you got overhead or goblet hold, marches with Rachel. All right, here we go. Nice. Lift those hips. Here's me. Hold it. Here we go. In three, two. Let's go. Exhale, pull, Exhale, pull. Both Rachel and I are thinking about keeping our hips level as you alternate that load transfer from side to side. Right? No major hip dip if you're with Rachel. No major hip shift if you're with me. Got a little teacup balancing right on your pubic bone. Come on. Nice work. If that means go slower, go slower, go slower. And think about those hips. Come on. 10 seconds. Yes, you can. We're all standing for cardio. Squat jack, lunge drop in 3, 2, and 1. Nice work. Body weight only 5 minute. Only squat jacks if you're with Rachel. One squat jack, one lunge drop if you're with me. All right, last move in, circuit two. Last move in, circuit two. Close it out. And we go circuit three in three, two. Let's go. Squat, jack, lunge drop, squat jack, lunge drop. Nice. We hit Shoulders, we hit biceps, we hit triceps. What's left, Rich? What's left? Oh, back. A little bit of back. Circuit three, we're gonna hit the back, and then we have it move. What? Laterally? Oh, there we go. Our athlete training. Yes. We got back and lateral movements in circuit three to finish this workout out. Come on. Yes, you can. Yes, you can. What would it look like? 10 more seconds here. 10 more seconds. Finish strong. 5, 4, 3, 3, 2, 1. Nice. Circuit two, done. Water up. Water up. How we feeling? Heading into circuit three. How we doing? Savage mode. I like it. Larissa says fire. Nice work. You guys are so awesome. I love all the support for everybody in the comments. I love how you're cheering each other on. That's, like, my favorite part about our community. If you want more support and accountability, we do have an awesome YouTube community. If you're on our YouTube channel, you hit that join button. For 5.99amonth, you can join our YouTube community. You get more live workouts, live nutrition chats with dietitians. You get behind the scenes early access to Merch, a monthly challenge. Seven exclusive workouts never seen before. If you want in, click that join button. All right, Circuit three, guys. Circuit three. Time to hit back. Here we go. There we go. Right, single, single, double, back row. Try and go heavy. Try and go heavy. So it's one, it's two. Double them up. Single, single, double. And then we're dropped down to one weight, the move you guys love. Curtsy, lunge into a lateral lunge. Curtsy lunge into a lateral lunge. You ready? Let's go. Let's go. Circuit three. Big breath in. Stop bending those knees. Hinge forward rows in, three, two. Let's go, let's go. Row right, row left. Both together now. Double go. Single, single, double. Nice work. Think about pulling that elbow right up in line with that rib cage. Weight comes back towards the hips. Single, single, double. There it is. Squeezing those shoulder blades together on that double row squeeze. I always like to think about two by four hanging out on the back of my head. I missed the double. I missed the double. I'll catch you. There we go. Two by four from head to tailbone. Nice flat back. Nice neutral spine. Nice tight core. Yes, you can finish it. 5, 4, 3, 2, and 1. Nice work. One weight. One weight. All right, so let's go way in. We'll go this way. Wait, my. What do you call this? Right hand, right hand, curtsy, lunge right into a lateral lunge. Hit right. Left leg stays right Leg moves, dumbbell. Right hand in. Three, two. Let's go. Curtsy lunge. Get it up. Lateral lunge. Curtsy lunge. Lateral lunge. You can always tap in between if you need to. You can slow it down. We're going across the midline, out to the side, laterally cross the midline, out to the side, laterally moving in all planes. Because that's what we do in everyday life. This is functional strength training, folks. Come on. Phone. Nice work. One rep at a time. You got this. 10 more seconds here. 10 more seconds. Yes, you can last. 5, 4, 3, 2. And you're out. Nice. What we got for core? Down to the ground option, one way. Okay, Rachel's gonna do dead bug. She's gonna join us on the ground. You're with me. Weights optional. Two pound hollow rock. Hold 1, 1, 2 into 1, 2. Okay. Overhead pull. It's still your back. Overhead pull. You got a marshmallow in the swallow of your back. Set yourself up. Feet around the ground, right here. Great. You can join me. Feet on the ground. Ready? Smush the marshmallow. Smush the marshmallow. Now lift your legs. Now, if you're with me, send them long arms overhead. Three, two. Let's go. Hold for one, two. Bring it in for one. Bring it in for two. Hold. Hold for one. Two, bring it in for one. Bring it in for two. Hold two. Bring it in for one. Bring it in for 2. Hold 2. Bring it in for 1. Bring it in for 2. So I could feel my back popping off the mat. So I took that weight from overhead to straight overhead. Arms were, like, up here, and my back was popping. Now they're here. Okay, you decide. My core is fatiguing. This is where I'm at today. Nice. Pick your level. I care about form. Three, four, two, you're out. Holy bananas. All right, lateral shuffle. No weights, you're up for cardio. Just a good old lateral shuffle. Good old lateral shuffle for everybody today. Make it after you move, right? Yeah, we love it. Okay, everybody start, right? We're all gonna shuffle two to the left option. Tap the ground or down in three, two. Let's go. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Come on, hit. Come on, hit. Yeah. Come on, make it big. Make it big. Pushing laterally, you're driving up those same muscles we're using in that lateral lunge. That outer glute. Your glute bead, right? Stabilizes your hips, your pelvis. It's important here. Stay low, stay low. Move fast, move fast. Come on. Yeah. 10 seconds. 10 seconds to push. 10 seconds to push. Let's go, team, finish. 5, 4, 3, 2. You're out. Circuit three, circuit three. Absolutely crushing it, you guys. Yeah. Got that heart rate. Yeah. I don't even know what my heart rate's at, but it is 143, 147. Climbing. All right, here we go. Hollow rocks to the warm up. Yeah, you like the hollow rock. Hold on. You, back to the top, back to the top. What do you rose rows? Single, single, double, single, single, double. Let's go in three, two, hinge. Let's go. Row right, row left, row both. Squeeze that back right last. Here we go again. Don't let that belly drop up to the floor. You're still thinking about decreasing the rib to hip. That's going to keep constant tension on that core. Nice work. Aces in front of you. I feel like we've gotten so many good cues today, Lindsay. So many good form cues today. Can you tell I'm renew. I just renewed my CEU as I'm like thinking about all those. All those muscle, all that bioconnection, like that mind muscle connection. It's just so stinking important to think about the muscle that you're working. It does matter, you guys. Three, two, and you're out. It does matter. All right, what do we do? Legs one, hold it up on your left hand. Left hand, right leg stays. Left leg goes across the midline, right into that lateral lunge. Okay, right leg stays, left leg moves. Dumbbell. Left hand curtsy, lateral, curtsy, lateral in three, two. Let's go. Hit curtsy right into lateral hip. Curtsy right into lateral. So shoulders are stacked here, a little bit more forward, hinge here. Think stacked, think rib stitch. Ribs to thigh on that. So stacked a little bit of a hinge. Stacked, a little bit of a hinge. 20 down, 20 to go. Come on. Nice work. You're driving out that outer glute, right? That's the glue you're going to use in those lateral shuffles that are coming up. Come on. 10 seconds. 10 seconds on your back side. Hollow rock or dead bug in three, two. Let's go. Hit your back. Option one, dumbbell or no dumbbell. Hollow rock or hold it above your head. I'm above my head today. Just where I'm at. I can't breathe with this cold. Okay, here we go. Smoosh the marshmallow. Lights come up, kick them out. Hold, hold for one, two, option, tuck, tuck. Hold, hold, hold for one, two, option tuck, tuck. If you're gonna be holding the weight overhead. Lift those racking shoulders up. Tuck. That's gonna make it harder if you're taking weight overhead. Neck and shoulders are down. Tuck. Tuck option. Pivot your level. Hold two, tuck. Tuck. Come on. Hold two, tuck. Ten seconds. Yes, you can. Come on. Finish. Finish last. Five, four, three, two. You're out. Nice work. Everybody shuffles. No weight. Everybody shuffles. Lateral shuffles, Lateral shuffles. This is your finish. We're out. No time for the bonus round. Today we crushed it. Giant. Step right, push left, push left in three, two. Let's go. You heard me. There's no bonus round. That means whatever you got left, it's right here. This is your last 40 seconds of work. Push it. Empty it out. Bank your quad. No bonus round today. No bonus round today. You gotta hit it hard. Right here. What do you got? Push. Dig deep. Come on, come on. Yes, you can. 20 down, 20 to go. Stay with it. Stay with it. Come on. Bring it home. What would it look like If I said 10? 9, 8. You got this. 7. Stay with it. 6, 5, 4, 3, 2. You, out. Way to go, Rage. High fives at home. I don't know about you, that heart rate cranking today. Way to go, team. We're gonna stretch if I can catch my breath. You weren't messing around today. No. Is it just me or was that. Was that like a four and a half on the banana scale? Because I was struggling today. How we feeling? Way to go, Instagram. We're gonna stretch it out. I just gotta catch my breath. This is the stalling. Nice work. We get four bananas from Lisa. Still dead. I'm with you. Nice. Oh, no. Brittany says she wants a metcon, too. A metcon too, Brittany. They might come after you in the comments. I'm just kidding. I would love to do a metcon, too. I don't know, though. That sounds pretty intense. We'll see. We do have some plans brewing up here for a new summer program. Should we start to drop the hints or. No, not yet. We can't yet. We're still a while out. But we start filling soon, which is crazy. Yeah. Yeah. We start filming soon, which is nuts. So flop it out. We're going to give you a couple things of what's coming up as we stretch here. Big inhale up. Exhale. This time, take the hands behind the back, interlace them and pull them apart. Pull that chest apart. Thank you again to now for sponsoring today's workout. If you want to check out my favorite supplements, we'll link that below. And we'll share it on Instagram today too. But you guys can all go to nowfoods.com and everyone can get a discount using code NML and ML gives you a discount on anything you want to purchase. Now today, big inhale up, exhale, sink to the bottom of that squat. Little alternating squat right here. Little pry. Feels good. I'll never take this move for granted again. Especially seeing Caroline with her knee brace on. I never thought I'd do that again. Right back to your booty. Pull it in. Nice butterfly stretch right here. Sole lifting to touch. Roll the shoulders down and back. Drop the knees towards the floor. All right, so thanks to now again, I love their egg white protein powder. We have a whole close up one. I love the prenatals I took throughout all of my pregnancies. I'm currently taking the women's multivitamin, the EVE multivitamin, their vitamin D and I love their vitamin D dropper for my kids. They also have some great kids products. My kids can take their daily multivitamin as well. So keeping us strong and healthy. Thank you. Now and then we have a special announcement. If you are part of our YouTube community, we go ahead. Let's take one leg out and the other one's going to wrap around. We're going to hit that outer glute, hitting those lateral shuffles and lunges. Just give it a nice squeeze. If you're in our YouTube community, that's when you hit that join button and become part of our YouTube community. We do monthly giveaways. This month we are giving away an early access box of our merch. So you're going to decide Nurse with love or Whole banana sweatshirt and tank tops, socks and hats. And that winner goes to Sarah Walker. So Sarah Walker, I believe we've tried to connect with you but if you have not, give us an email and we'll get your sizing and get you an early access merch box sent to your house. You guys are so excited to do merch. It takes so much work all the back end. Yesterday I finished writing like the privacy policy, the terms and conditions, figuring out taxes and returns and shipping and really fun stuff. But we are going live in March. Okay, we're going to share a link. We'll share it in Instagram stories today and we can share it in our YouTube community too. If you are not on our email list, get on our email list to find out when we're drops. It is going to drop to members first. So again, if you want that early access, become a member. Go Ahead, stop, bend or sorry, bend the knees to 90 degrees. Fingertips, space for that big bridge. Lift up. Just spread the chest apart. Let the neck and shoulders just fall. All right, so merch is coming and then we're currently on week two. Go ahead, drop your boozy. We're on week two of a two week challenge that we are doing and then next week we are dropping a brand new seven day workout challenge. It is a like, I don't even know how to say this. I'm not hip. It's viral on TikTok. It's viral on TikTok. The girls were like, this is going viral on TikTok. And I was like, hey, that's a trend I can actually get behind. It's actually a good one. It's actually a good trend. So if you want to get a part of the new viral TikTok workout challenge, get on our email list. That's going to come at you guys next week and then we're going to come at you guys again live next Friday. So Friday, March 8th, we will be live with you again. It's going to be a ton of fun. Can't wait to sweat with you. I think we're doing triceps and abs. Triceps. You guys like triceps? So we're doing triceps and abs next Friday, March 8th. And I think that's all the announcements we have. Special thank you to everyone who joined us today. Thanks for sweating with us on Instagram. Thanks so much for sweating with us on YouTube. I love it. Four bananas from Petra, five bananas from Kim. Nice. I love it. I love it. Nice. You guys thought this was hard, but good. Thank you so much for joining Jennifer. Nice heart pumping workout. I feel it. Everyone is saying congrats to Sarah. Yes. You get the early access merch box. Whoop, whoop. Nice. Awesome job. Oh, Sarah Walker. There she is. I won. Oh my goodness. Yeah. Okay, Sarah, so if you haven't Sarah, if you haven't yet, you can email info nourishmovelove. Oh, it's not. No, no. Oh, okay. So we might have two Sarah Walkers. Oh, no, we might have multiple Sarah Walkers. Sarah Walker. How about we'll email you. We'll email you. Or if you think it's you, Sarah Walker, you can email info@nourishmoodlove.com okay. Apparently there's multiple Sarah Walker's. Regardless, regardless. Just shoot us an email. Okay. Both of you. Sarah's. We'll figure something out. We can, we can give you, we can give you both boxes if there's a duplicate Sarah. That's quite all right. All right, thank you guys so much for joining us. Way to get your workout done. You're so awesome. It's a good day to have your name be Sarah Walker. Yes, it is. All right, you guys, thanks so much for joining us. We will see you next week. Back Friday, March 8th, we will be back in action live. You can always stay up to date with us by jumping on our email list. Nurserylove.com backslash subscribe. Have a great day. Have a great day. Instagram. All right. Have a great day. YouTube, thanks for joining us.