Live 30-Minute Full Body Circuit Workout

Welcome, welcome. I'm gonna put this up just a hair. Good Morning YouTube. We are so pumped to be here with you guys and sweat it out. You see the beautiful Christmas tree in the deck? I love this. This is so fun. It's like half decorated. Don't judge me. We are so far behind. We finally have a tree and some lights on it in like five ornaments. It's we're getting there every night. I'm like, let's decorate. And then we have birthday parties and life and things and I'm just tired. Ok. I'm just tired. But I'm so excited to be here with you guys. Wedding. We are so pumped. I'm Lindsey from Nourishment Love and I have the amazing Rachel who is transitioning from low impact to high impact leader. Today Rachel will be your high impact leader. I am going to be keeping it low impact. I am still rocking the knee brace from my meniscus tear. So I am about six and a half, almost seven weeks post surgery and I can actually work out without my brace on which I've been doing. But because I have to stay sink and teach you guys, it takes a lot of concentration for me to do a squat without my brace. So a mini squat I should say. So I'm going to wear my brace for the workout today and I'm going to offer modifications. So if you want low impact, you're with me. High impact, you're with Rachel. And we are pumped because today's workout is brought to you in partnership with our favorite athletic apparel, Lululemon. We are rocking. We're supporting the awesome align ribbed tanks. You guys, look at this ribbed tank. If you don't have a rib tank yet, they are, they're fun and two styles. Yes, you have, I have the longer version. Old old lady version. Rachel's got fun young version and and fortunately Lululemon has a shipping cut off of December 20th. You guys, you can still order and get your presents by Christmas Eve. So if you're like me still ordering presents, you can still do that. They have life design for last minute shoppers like me. And hopefully you have all your gifts about because you're awesome and ahead of schedule. But if you're not, there is hope. We will get the presents ordered. So check it out. We're gonna link below what we're wearing in Today's workout on YouTube and we'll link it in stories on Instagram. All right you guys, let's get this party started. We are testing a fun new format. I'm so pumped to test this format live. This is the perks of joining live workouts. Okay? You get to test the fun new format. Let's see who we have with us really quick. Caitlyn, snow day. Yes, I know. It's snowing so hard. Yes. Oh, you love the tree. Thanks, Christine. Merry Christmas. Rhonda. Cindy, ready to move? All right, you guys. You guys are ready to move. Nice. Savannah, snow day in North Dakota, so you're doing it live. Whoo. All the snow day midwesterners are here. You're not going to the gym, so you're sweating with us. New format. 30 minutes, full body circuits. You got five circuits. Okay. Each circuit has three moves. It goes a, B, A, so you actually repeat move one for move three. I'll walk you through it. It's a really fun format. You do each circuit twice. Okay. It's gonna round out about 30 minutes. So we go arms, legs, arms, legs, full body, cardio, and core. Rachel's got high impact. I got low impact. Let's get this party started with a bodyweight. Warm up. You ready, Rachel? Let's go. Okay, we need dumbbells, and if you have a mini loop resistance band, you can add it, especially if you're with me with a bun. A bum wheel. It's just going to increase the energy a little bit. All right, we're gonna warm up, so go ahead, just start right here. Big inhale. Reach up nice and tall. Feet are stacked underneath my hips. Big inhale. Exhale, baby. Back bend. There it is. Nice. Flap out those wings. Slap it, slap it. So pumped to be here with you guys. Live workout. I think we have one more in 2022, right? We got one more. Two more workouts in 2022. We're gonna sweat it out. Nice. Is that. Let's do a little pivot twist. Should be careful with my knee, but a little pivot twist. Oh, get those back cracks up. That feels good. Feels good. Feels good. Roll those shoulders up and back. Oh, there goes all presence. The mental load. Everything. Just roll it out here to sweat. Nice work. Okay, take it back to the back of your mat. Let's start with some good morning. So hands go behind the head and you're just gonna hinge and stand a little hip hinge a little. Good morning. Nice warming up that posterior chain. Backside of the body, the hamstrings, the glutes, the core, the spine. Get it nice and warm. Nice. If you are a Minnesotan of midwestern in anyone who is shoveling snow today, Right here, right here. Do a couple good mornings before you get out there and shuffle that heavy, heavy, stinking snow. Nice. Two more. Two more. Hinge and stand. Last one. Hinge. Stand big reach up and forward. Fold. Just let it hang. Shake out those knees. Shake out those knees. Come to the back of your space. We're going to walk out. Walk up. So walk out. Find a high plank. Walk it back in. Tap the toes. Reach it up overhead. Nice. There you go. Hinge and walk out. Couple walk out. Warming up the shoulders, the core. Nice work. Nice work. Option, you can add a push up at the bottom. Add a push up if you want to. Down, up. Nice work, nice work, nice work. You can always just stick with forward hold and stand. Do what works for you today. There is no shame in the modified game, right? I've been modifying every single exercise I can. What matters is you do your best and forget the rest. One more walk out. One more walkout. Here we go. Walk it out. Nice work. Nice work. Give me the push up if you can. Awesome job. Hold here. Step your right foot outside your right hand. There we go. Working on that mobility. Easy twist. Nice work. Nice work. Step it back. Other foot outside. Easy twist. Oh, that feels good. Open up those glutes. Nice work. Again. Other side. Little self assist. Nice work, Nice work. One more time. Break it. Boom. Nice. From here. Go ahead, push off the neck. Down, dog. You're gonna go down, dog. Knees bend to hover. Down dog. I'm just adding this because I can finally do it. So I'm just pumped about it. You see that 90 degree bend? We're getting past 90. We are bending. It is exciting. Two more, two more. Last one. Hold that bear crawl. Hold it here for five, for four, for three, two and one. Walk yourself all the way back up to a standing position. Jacks or taps. Jacket or tap it. Jack it or tap it for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Squat it out. Rachel's got squats. I got squats to box. Squat it out. Down and up. Your pace to your tempo. I got something on my leggings. There we go. Beautiful thing is it just brushes right out. Nice. Probably a little spit up from Brooks this morning. Down, up. Driving through those heels. Knees are pushing out towards your outer three toes. Option. Squat to box today. Option. Good old standard squats. Option. You can add a band, make your squats a little bit harder. Nice. Go. Four. Nice. Three. Awesome job. Two. And last one. This one. Lateral lunges. So you're going to lunge to the right. I'm going to do a mini lunge. Lunge to the left, lunge to the right. I'm going to do a little step touch. Little step touch. Jackson, here we go. A little step touch. I can't, can't do my lateral movements yet. We'll get there, we'll get there. Nice. Here we go. I'm gonna keep you guys moving laterally. Important we train in all planes. Nice. One more each way. To the right, to the left. Here we go. Let's go. High knees. March it or run it. March it or run it. We're just running it. I'm marching it. Whoa. Not gonna lie. You take for granted all those things and I'm just excited to be able to do this. You see this re bend. Just so pumped about it. Go five, go four. Go three, two, one. Are you warm Rachel? She's warm. Grab your weights. Grab your mini band if you got it. We're going to start on arms. It goes arms first. Nice. Heather is here, first time joining live. We love it. Welcome Heather, Sarah, you're excited to join us live. Liz you're here. Sierra, a lot of you guys ready to rock and roll. I love it. Nice. Awesome job. Let's do this. Circuit one is arms push muscles. Chest, shoulders, triceps. First move is a plank. Walk up to a push up. So just like we did in the world, you're going to stack on your push ups. Walk out one push up, walk out two push ups, walk out three push ups. Remember where you leave off, ok. And then your second move is single, single double shoulder press. You're going to do the first move for 30 seconds, rest for 10 second, move for 45 seconds, rest for 10. Back to the first move for 30 seconds, move A, always 30 seconds, move B always 45 seconds, always a 10 second rest. So we are going to fly guys. It's going to go fast and furious. Are you ready Rachel? I'm ready. Let's go. Plank walkout. Stack on your push ups. Now if you're not capable of doing that and more sensitive to modifications. Chest press, just chest press. Now you're working your chest. Okay, here we go. Plank walk out in three and two. Let's go. Let's go. Hinge walk out, give me one push up, walk back in and reach overhead. Now you go two push ups, two push ups. Stack on those push ups option, take it to an incline one and two walk it back in. Now we go three push ups. You're here for 30 seconds guys. How many push ups can you get to? 3 1, 2, 3. Rachel, I'm so proud of us. Putting us on our toes. We have just gotten so much stronger, you guys. Four. Go, four. Nice. Three, two. You're out. Press for 10, rest for 10. Grab your weights. Single, single, double shoulder press. Single, single, double shoulder press. You're here for 45 seconds. We go in three, two. Let's go. Push right, push left. Hello, everybody. This is gonna get really hard. Push right, push left. Double it up. Maybe we should have grabbed the time. I was just thinking that going from walkouts right into this, it's gonna get harder. We can do it. We are so strong. Come on, come on. You can always stick with those singles. Single. Single. Come on. Single. Come on. Double. Oh, quick break. Whoo. You got 10 seconds. Let's go. Single, single, double. It's hard. Five, four, three, two, and one. Holy bananas. That is one way to start. Rest for 10, rest for 10. All right, you guys, walk it out. We start. What if we need to Four push ups. Start at four push ups. Start at four push ups. In three, two. Let's go. Hinge up. You're gonna go to four push ups, then you're gonna go to five. One, two, three, four. Oh, my goodness. Walk it again. Like that. Walking. Now we go to five. Five. Could you do five or four? What do we do? Six. One, two. A lot going on. Three, four, five, six. Ollie, bananas. Come on. Walk it back in. Nice. Walk it back out and you're done, Brick. Okay, rest for 30 or rest for 10? Back to the top. Okay, we go. Stack on, push up this time. Start back at 1, start back at 1. Push up. You're like, what? Who wrote this workout? It's a new format. Tell us what you think. You love it. You love it. 10 seconds. Here we go. Walk out. One, push up. Same thing. So you're back to move A. This is the second time through A, B, A back to the top. Walk up, push up in three, two. Let's go. Start at one. Walk it up. One, push up. Walk it back in. It's only 30 seconds, guys. Can we get back to four? That's what we got the first time through. You versus you. Two. One, two. Come on, come on. On to three. Three push ups. Let's go. One, two, three. Yes. Let's go. Four. Come on. Finish it right here. Nice work. You got four. Three, two, and one. Nice work. Okay, okay. Up. Single, single, double shoulder press. I'm going to go one arm down. I'm going to go curl press because holding them up seems hard. Really Hard. Yeah. Okay. Single, single, double. Start on the right arm. 45 seconds in three, two. Let's go. Single, single. Now go. Both arms double. There we go. You can hold them up. If you can hold them up, you do. You just gotta keep working through this. It's 45 seconds. I need to add lighter weights, but we didn't grab the tens hands. But now we don't need them. We're at the 20s, actually. We're feeling good. I always do that. I'm like. I don't know, it's like I think I'm way stronger than I am. But it's these 10 second rests, you guys, that are so short and they make it so hard. Come on, let's go. 10 seconds, guys. 10 seconds. Then you got one more set of walkouts. Come on. 5, 4, 3, 2, and 1. Holy bananas. Rest for 10, rest for 10. Walk out. Start at 5. Push ups. We ended at 4. Yeah. Start at 5. Push ups. This is the last time you do push ups? Yes. Last time. 30 seconds in three, two. Let's go. Walk it out. You go for five. I'm trying to stay right. Toes. Five, four, three, two, one. Here we go. Walk it back in, walk it out. Six. Six push ups. Come on. Six. Six, five, four, three. Come on. Two. One. Can you get seven? Can you get seven? No, we're not gonna get it. Yes, we are. We're gonna go for seven, you guys. Seven push ups. Finish it. Seven. Six, five, four, Three, two. Circuit one. When we are totally dead, I'm just gonna say, I'm back, you guys. I'm back. My knee might still be broken, but I am back to writing super tough workouts. That challenge you? Yeah. Who's pumped? I'm pumped to be back. Okay, onto legs. Okay. Arms. Get a break onto legs. Same format. A, B, a move, a put on your band if you have it. It's a banded squat. Okay? So band is gonna go six inches above the knee. Okay, six inches above the knee. Rachel's doing a squat. I am squatting to box with my band on. Squatting to box right there. You want to make it harder? You can give me a single leg squat to box. Maybe I'll do that for one leg. Okay. Single leg spot to box or squat to boxes. Move one, move two, you're gonna get loaded. Body weight only. Step right, step left. Okay. Grab your weights. One or two. Squat it out. I'm on body weight because I can't load my lower body. Squats in three, two. 30 seconds. Squat it out. 30 seconds. Come on. Got up. 30 seconds right here. Let's go. Squat it out. I am so pumped to be able to squat, to box you guys right here. But let me tell you, they are so hard using that band. You gotta fight that band, fight that band. Push those knees out. Come on. Grab one or two weights right here. It's only 30 seconds. You got 10 left. 10 left, then you drop that weight. Body weight only. We're gonna raise that heart rate in 4, 3, 2. Give me one more squat. Rest for 10. Drop your weight. Keep your band on if you can. Get loaded, right, left squat with a calf raise or squat jump. 45 seconds. In three, two. Let's go squat. Step right, step left. You can go faster, Rachel, if you can. I have to go slow for this knee. Your pace, your tempo. Push, push. Can you stretch that band? Nice work. Come on. Yes, you can. I'm moving at my pace, you move at yours. You got 45 seconds to push yourself to challenge your glutes. Challenge your legs. Let's go, team. Step it, step it. Come on, stand it. Nice work. Add that calf raise if you can. If you can't jump, that's okay. Calf raise it up. Come on, Rachel. 10 seconds. How you doing? Hang in it, guys. Hang in it. You got 5, 4, 3, 2. You're out. Rest for 10. Back to squats, back to squats. Box or not. Keep the band on or don't. We go in three, two. Let's go. Squat it out. Nice work. How you doing? Right? 30 seconds of squats. I'll do this all day. 30 seconds of push ups. That was tough. Legs feel great at this point. There we go. Okay. I like it. I like it. Nice work, guys. Come on, spot it out, spread it out. You got 30 seconds. 10 left, 10 left. 30 seconds to push your pace in these squats. Drop that weight in 5, 4, 3, 2. Last one. Drop your weight, rest for 10. Back to side to side squat jump or calf raise? Side to side squat jump. 45 seconds. Yes. No, no, no, no. I'm sorry. I messed it up. We're back to A. That was a B, A back squats. We're gonna do squats again. It's one minute of squats, back to that. We go squats in three, two. Let's go. Aba. Ava, do you like the format? We always love hearing from you guys. Let us know if you like the format, the moves. It's always fun. I'm trying to mix it up. This ABA format is a lot of reps for a couple moves, right we're going for that high rep volume today. So it's a little bit more endurance based. You can go slower and heavier. You're going to burn it out, right? Repeating the moves. You know them, you do them, do them better for three, two. Last one. Now we go to B. 45 seconds. Step right, step, step left. Squat, jump. Okay? Last time you do this move. 45 seconds. Yes. 45 seconds. We go in three, two. Find your squat. Get right left squat, jump or tap. Man, I gotta go slow and steady this leg. My surgery leg is still so slow and so heavy. Slowly working to get back to that agility. One day I'll move fast again. One day. Respect the timeline. It's humbling. It is humbling. Come on. Think about where you were six weeks ago. Oh, my gosh. Right? Couldn't even stand. Things can change so quickly for the good, I think, and for the worst sometimes, right? But you got it, like. But that's why we say start today, right? Everyone's like, oh, I'm gonna wait till this. There's never going to be more time, okay? Your future self is not going to have more time. Your future self is not getting any younger. Right? Strength train. Three, two. You're out, Rachel. Like I saw that squat. 30 seconds. Last time on the leg squat. Last time on squats. Three seconds in three, two. Let's go squats. Come on. But your future self is going to thank you right here for this. Come on. Building foundational strength that's going to last you a lifetime. Right? Right here. Stronger bones. That's it. For me, the best part is stronger mentally. I feel like surviving this season right now has been challenging, but that strength training, pushing yourself right here. Trying to lift into mental strength too. Come on. 5, 4, 3, 2. You're out. Rest. Nice work, Rach. Nice work, you guys. Back to arms. Band can come off. Band can come off. We're going to single arm row. How we doing? Format's keeping you on it, right? Keeping you alert. Me too. Take that band off. Okay, now we go arms. But we go pull muscles. And look at this present Rachel got me. She's like, you can't be an influencer or content creator without a Stanley mug. So I got a Stanley mug. And I do it to say I love it. I love it, you guys. It's one of those things that is worth jumping on. It's awesome. Okay, single arm row. Single arm row. You're going to stay on the right arm for the whole first set. Narrow row, palm faces in row row, single Arm row right there. And then we go biceps. Okay. Okay, so I'm gonna go heavier for my single arm row. Raising. You can, too. Yeah, give me one of those 20. Okay, see my row heavier. And then I go like 15 for my biceps. Okay. Because it's 45 seconds. 30 seconds, dumbbell right hand. You can put the dumbbell between your legs. You can stagger your stance. Do what works for you. Okay? Single arm roll, palm faces. In 30 seconds, hinge it over. Bellies tight. Bend those knees. Keep that weight tight to the body going. 3, 2. Let's do the long row right here. Now I think about pulling elbow to hip. Elbow to hip. Nice. Right there. Nice long control. Lower. Up and down. Squeeze at the top. Hold for a second, then lower. Squeeze, then lower. Squeeze, then lower. Nice work, you guys. This is where you can go heavy. This is where you can go heavy. I'd reach for that 30 pound, maybe. Come on, come on. Yes. Nice work. You're here for 5, 4, 3, 2, and 1. Double up your weights. Double up your weights. Biceps, biceps. Right arm, hold three. Curls on the left. Switch it out. Okay, start with your right arm. Holding halfway. Roll the shoulders down and back. Three, two. Let's go. Curl for three on the left. Three, two. Hold that left arm halfway. Hold it halfway. Switch it up. Right arm curls for 3, 2, 1. Switch it out. Hold halfway. Left arm. 3, 2. You. Constant tension on that arm. That's holding halfway. Switch right arm curl for three, two, one. Switch it out. Left arm. Let's go. Come on. Yes. Can you keep those elbows off your body? Come on, switch it out. Other arms, slow and controlled. Right here. Sometimes slower is harder. 10 seconds, guys. 10 seconds. Switch it out. Three, two. One more. Both arms, all the way down, all the way up. You're out. Nice work. You're gonna stick with that one way in the right hand, heavy rows again on the right. But this time, palm faces out. It's a reverse grip row. Palm faces me. Palm faces me. We go in three, two. Let's go right on the rows. So we go right? Right. We'll do left, left. The second time through, slightly switching that grip. Palm in versus palm out. Palm out. You're getting a little bit more of that bicep involved. Nice work. Come on. Halfway, halfway. Let's go. 20 seconds. Yes, you can squeeze. And hold. Squeeze slow, lower. Squeeze. Nice work. Let's go, team. Stay with it. You're here for 10. Nine, eight. You've got it. Come on. Five, four, three, two, one. Nice work. Now I'm Gonna take that weight right over to the left hand. Narrow row, so palm faces in. Go back to rows, rows on the left. So we go left arm only this time, hinge it over. Narrow row in three, two. Let's roll on the left row. Palm facing in row. You can always take this hand to a box, provide a little bit more support. Nice. Right there. Let's go. Row. You got it. Squeeze that back. Come on. Shoulders down and back. Think about pulling from your elbow, not from your wrist. Pull from your elbow. Elbow to hip. 10 seconds. Yes. Come on, come on. Pull for five, four, three, two. Give me one more because you can switch it out. Biceps back to biceps. Here we go. Left arm starts halfway. 45 seconds. Three curls. Let's go. Hammer curls this time. Three curls on the right arm in three, two, one. Hold it halfway. Switch left arm curl for three, two. Again, just slightly. Switching that grip on both the rows and the curls. Works with slightly different heads of the muscles. We have multi. Multi ways to work each muscle group. Right. Switch it up, switch it up on three. That was two. Last one. Switch it out halfway. Halfway. Keep distance between your ears and your shoulders. Don't scrunch them up. Let's go. Switch it out. 3. Nice. 2. 10 seconds, guys. 10 seconds. Yes, you can switch. Come on. 3, 2. Gotta even it out. We gotta do the other one, don't we? I guess we got it. Come on. Rachel says yes for three, two, and one. Nice work, team. Here we go. Narrow row, narrow row. 30 seconds on the left arm. Here we go. Hinge it over. We go in three, two. Let's go. This circuit moves faster, doesn't it? This whole workout has, right? You're already 20 minutes in. You only got 10 left. Nice. It's pretty crazy to reach muscle fatigue in two circuits, though, you know, Right? Like dumb. We started with a pretty tough circuit. I was like, we're just gonna get after it today. Knock those push ups out while you're fresh. Aren't you glad you don't have to do push ups? I'm so glad. I'd rather knock them out in circuit one than circuit five. Come on. Ten seconds, row. You get a break onto legs in five, four, three, two, and one. Dumbbells down. Grab your water. Grab your water, grab your water. Nice work, you guys. Arms, legs, arms are done. Arms are done. We are on to legs and then total body cardio and core. How are we doing? Rachel is rocking the heavy weights. Yes, she is. I mean, I'm just gonna say, if you go back to some of our workouts, you will see the strength gains for sure. We've all made, right? It's called progressive overload. Right. We start with. We start where you are, and you just build up the compound effect. Nice work, you guys. Okay, who's ready for legs? Who's ready for legs? We're gonna go to those lateral lunges. We warmed up with. Lateral lunges. All right, so you're gonna laterally lunge just to your right. I can't do that. So I'm gonna put my band back on and do some rear leg lifts here. So if you're with me, you know a rear leg lift. You could also do this from your belly. If you can't stand on your ankle, you got an ankle injury, right? Let me go over here like this. Rachel is going to step to the right, stand back up tall. Okay, you're just going to your right side. Just to your right leg. Here we go. I'm lifting my right leg because we go lateral lunges. And then we go deadlift, clean squat. My favorite move. I can't wait to get back to. All right, 30 seconds in three, two, let's go. So I'm lifting Rachel's lateral lunge. Lateral lunge. If you're with Rachel, you're thinking about pushing off this outer loop right here. If you're with me, you're kicking it back to like, a 45 degree. Also working that same outer glute. Right. Drive off that bent knee. Rachel's thinking about bringing rib cage to thigh. Yes. It's 30 seconds. It goes fast. You only got 10 left. 10 seconds left, guys. Come on, push it right here. Let's go. 5, 4, 3, 2, and 1. Nice. Deadlift, clean squat. Deadlift, clean squat. I'm gonna take one weight. I'm gonna do a deadlift. Calf raise. Rachel's got a deadlift, clean squat. So she's going to get those weights up. You can always just do one deadlift in one squat. We go in three, two. Let's go. So deadlift, hinge, squat. I'm doing a calf raise. Hinge. You could always just do one deadlift. One squat like that. Okay, I'm gonna go one deadlift, one calf raise. Nice. Stick with me. Stick with Rachel. There we go. You knew you that deadlift. You're hitting hamstrings, low back. That squat. You're in front side of the body, knee dominant. You're hitting the quads, the glutes, right? Nice work. She's cleaning those weights up front, racking up. Nice work. Think about drawing thumbs to armpits. Thumbs to armpits. If you're feeding those weights up. Nice work, guys. 45 seconds. I didn't reach 10 left, 10 left. It's a big move. It's going to raise your heart rate. Let's go. 5, 4, 3, 2, and 1. Back to lateral lunge. Lateral lunge. On your right. We're gonna go right. Right, left, left. Just like we did in the last circuit. Lateral lunge to your right. For 30 seconds, I'm gonna lift my leg. We go in three, two. Let's go. 30 seconds. Lateral lunge, lateral lunge. Nice work. Nice. Ribcage to thigh. You can take two weights and frame your leg or go one heavy weight like Rachel. Come on, come on. Yes. It's 30 seconds. It's the last time you hit that right leg. Bend, explode. Bend, explode. Drive out of it. Decelerate, then accelerate. Accelerate up. Really think about driving through that bent knee. Come on, guys. You got five, four, three, two, and one. Nice work. Here we go. Back to lateral lunges. Lateral lunges. This time you're gonna go left. I can join you. We're gonna hit. Lateral lunge to the left. I'm gonna join you, Rach. Lateral lunch. Your left for 30 seconds. In three, two. Let's go. Lateral lunge left, drive out of it. Lateral lunge left, drive out of it. Nice work, you guys. Nice work. Drag off that bent knee. Awesome job. Strength training. Name of the game right here. Come on, push. Nice. Lateral movements are going to be the hardest for me to get back in this leg. I can't wait. Like I said, so humbling right here. Come on. 10 seconds. These are the moves. These decelerate, accelerate. Though they are the ones that help us avoid injury, right? You got to absorb it and then power out of it for three, two, and one. Deadlift, please. Squat. Or if you're with me, deadlift, calf raise. Deadlift, clean. Squat or Deadlift, calf raise. 45 seconds. In three, two. Let's go. Last. We do it. Hinge and squat option. Hinge. Drive those hips forward, clean the weights up and squat. Nice. Take heels, pop, thumbs to armpits, and drop into that squat. You got it. You got it. Come on. One rep at a time. Your pace, your tempo. Right here. Let's go. Let's go, team. You're doing it. This lateral lunges and you're onto your final circuit. Circuit five, which is cardio and core. Come on, stick with me right here. What would it look like, Rachel? What would it look like If I said 10 more seconds. Come on. Hang in there, guys. Yes, you can. Yes, you can. You're here for five, four, three, two, and you're out. Nice work, Rach. Nice work. Lateral lunges to your left. Lateral lunges to your left. Last time. Here we go. Finish off these legs. Finish off these legs. We go in three, two. Let's go. Lateral lunge to the left. Nice work, team. Come on, come on. Finish off. Leg circuit right here. Finish it. Boom. Drive off that bent knee. Make it big. Make it powerful. Make it explosive. Nice work. Come on, finish it. That water break comes for you. It's on the other side. Water break in 10 seconds. Let's go. Little holiday hustle. Finish it. You got 5, 4, 3, 2, and 1. Nice work. Grab your water, guys. Water up, legs are done. Okay, last circuit is circuit five. How we doing? New favorite format. We love it. Alyssa, so glad you love the format. Yes. Nice. Tucker says, can't wait to do it. Or Aaron. Aaron. Nice work. Michelle, always nice. So glad you're looking forward to doing this later. Love when people aren't, like, watching, they're like, I don't want to do this. You're like, I look forward to this. All right, you guys, last circuit, cardio and core. I'm not going to lie. It's also a banana circuit. Okay? But the beautiful thing is it's 30 seconds. You can do anything for 30 seconds. Yes, say, yes, I can. Okay, I'm grabbing my 15. I'm going to stay down. I'm doing push up, row, row. Rachel, should we call this the Christmas tree maker? What do we call this? I love a big Christmas tree. At the top, you make a big Christmas tree, you're gonna go knee up, push ups, a row, a row, squat, jump up, curl press. It is a big man maker. We call it a woman maker. This time we're calling it. What do we call it? Christmas tree. Make a Christmas tree. No snow angels. Wrong. I feel the snowman. Come on, guys. Here we go. Grab your weights. Push up here with me. Push up, row, row. If you're doing the full burpee, get up, curl press. It's 30 seconds. Yes. And then you have a core move, which is low impact. Okay, here we go. You're with me. You're on the ground. If you're a great change, you're starting on the ground. Push up in 3, 2. Let's go. Give me the push up. Row right, row left. Rachel, Hopper, jump up, give me the curl and the push overhead. If you're staying on the Ground. Come on, let's go. Push up. Row, row. Yes. You got it, team. You got it, team. Come on. In 30 seconds, you're halfway. Halfway there. Let's go, let's go. 10 seconds. 10 seconds. And you're standing. Standing. We're there in five, four, three, two, and one. Nice work. Standing. Rachel's going to show you with the weight. I'm going to show you with the towel. Standing on your right leg. Left leg is going to float back. Hinge. Pass away. Pass the weight. Stand up. Pass the weight. Pass the weight. Yes. It's slow and steady. It's 45 seconds. Here we go. Hinging over. Single leg. You can always stagger. We go in three, two, go. Here we go. This is slow and steady, guys. This is 45 seconds of core training with a weight or a towel if you're with me, because you can't bear weight. There we go. There we go. Nice work. Tap when you need to. The goal is to try and minimize the taps, right? Slow and steady. Keep that weight close to the body. It is so hard to balance on this leg. Nice work, guys. Your pace, your tempo, you're halfway. 20 seconds left. 20 seconds left. Non traditional core training. Right here. You got it. I finish it. Yeah. There it is. Right? 10 seconds. We love it. Nice work. What do we call this? The balancing? The tipping tree. The tipping. And one. Nice work. Awesome job. Back to man makers or woman makers or Christmas tree makers, whatever you want to call them. If you go. I'm going. Push up. Row, row. Rachel's got the full thing in 30 seconds. Dirty 30. Let's go in 3, 2. Let's go. Push up. Row, row. Squat, jump, or walk it in. Curl press. Come on. You can do anything for 30 seconds. Yes. Say it in your head. Yes, I can. I was made to do hard things. I'm in circuit five. I can do this. Doing this for me. Getting stronger. Yes. 10 seconds. 10 seconds. Come on. 5, 4, 3, 2, and 1. Awesome job. Good news is you do that afraid again. Just back to back. Right back to back. Okay, we're gonna do it again. Woman maker on the ground. Three, two. Let's go, Aba. It's tough. Come on. Bananas yet? Oh, yeah. We didn't have first work, but I did. Oh, good. Okay. I must have blocked it out. I can throw it in again right here because I'm definitely feeling it. Holy bananas. When you gotta do, age wise. Now back to that. A circuit. It is hard. 10 seconds. 10 seconds. Let's go, guys. Stay with me. Come on. Five four, three, two, and one. Push ups. Push ups. All right, 45 seconds. Bouncing on your left leg. I can do this one with the weight core training. 45 seconds on the left leg. In three, two. Hinge it over. Transfer the weight. Transfer the weight. Keep the knee up. Transfer the weight. Transfer the weight. Hinge it back. Transfer. Transfer. Your goal is to minimize the wobbles, minimize the tapping. Come on. Transfer. Transfer. Start with the dish towel. Start with body weight. Progress to adding weight. Transferring that load side to side, it's really challenging. If you love this functional core training, you are going to love our new program. Dropping in January. We are so pumped about it. I think we said on the last live workout, so we'll say it on this one. If you work out live, you get insider tips. It is called strong in 20. 20 minutes a day, five days a week, all strength training. Three, two, one. You're gonna come out the other side. Stop tanking. Strong. Last time we do it. Push up, row, roll, squat, curl, press. It is your final move. Go. Last 30 seconds. You can get something in you to turn up the volume. Yes. Or do we say tighten your ponytails? Tighten your ponytails. You got 30 seconds. In three, two. Let's go. Push up. Come on. Roll right, row, left. Squat, curl, press. Come on. It is your last 30 seconds, guys. What do you got for me today? Come on, I know you're strong. You showed up today to move it. Let's go, team. Stay in it. Nice work. Range. 10 seconds, guys. 10 seconds. Finish it right here. You got 5, 4, 3, 2, and 1. Yes. You did it. You crushed it. Dirty 30. Full body circuits. Way to go, Meg. Oh, having a couple glitches. How we doing, Meg? No, Meg. Megan. Our Megan says we're good. Okay, you guys, nice work. Got you out of bed. Way to go, Cristy. So glad you guys crushed it. Nice work, Instagram. Crush it, YouTube. Grab your water. Let's cool it down. Think you only need 30 minutes? You didn't have to spend an hour driving to the gym in the snow. You're home, you get to turn on that fireplace, crank up another coffee, get your work done. Finish your holiday shopping. You have until December 20th to place your Lululemon orders and still get them before Christmas. So if your wife, your daughter, is begging you for that everywhere belt bag. They are in stock. Snag them. Right. You want our cool tank tops, right? For the holidays? We'll link them below. And if you are a female and you do not have yourself a pair of align leggings yet. Add it to your list. Add to your list. Okay, here we go. Let's stretch up. Go ahead. Let's just flat those wings. A lot of upper body today. Holy push ups. Okay, take those hands behind the back. Let's interlace the fingers. Pull the knuckles away through the tailbone. Let's stretch out that chest. Lot of push ups today. From here, take both hands over to the right hip. Gaze over the left shoulder. Nice. Think about rolling your shoulders down and back. Dropping shoulders down. Nice. Arms go straight back. Right here. Other hip. Gaze over the right shoulder. So proud of you guys. Thanks for showing up and moving with us. Rachel and I always say these are so energizing. So fun. They're so fun. We love reading your comments. We go through at the end and read all the comments. Yes. It's just. It's so fun. So fun to connect with you guys. Big inhale, reach up. Exhale, baby back bend. If you feel good about your heart rate forward, fold. Oh, that feels so stinking good. Pedal out your heels. Walk your hands over to the right side of your body. Walk your hands over to the left of your body. Nice. Bring yourself down to a seated position. However you need to get there today. Let's go. Legs straight out. Think about pulling your toes towards your face. Big inhale, Reach up. Exhale. Hinge, hinge, hinge, hinge, hinge. Hold here. And now just reach for the toes. Let it all claps. Nice work, you guys. Awesome job. So stinking proud of you. Nice work. From here, you're going to roll over onto your belly because if you're shoveling snow like us Minnesotans, you need to do this stretch right here. It is a little mini cobra. Place your forearms on the ground. Just get yourself up just a little bit and just put a hold here. Just going to hold here and breathe. It's going to just release that low back. I've been doing this every day and it feels so stinking good. So hold here. If you have the capacity, you're going to windmill this leg around. Take a nice little quad stretch. Little hip open. Yeah, there you go, Rachel. That's so good. Feels so nice, right? Bring it back to your belly right here. Opening up the front side of your body, releasing that tension in the low back. Same thing. Other side. Bend that leg. You can take a quad stretch or, you know, just a mini stretch right here if you can't fully bend your leg yet. Nice. Roll it back over. One final big breath here. Big inhale. Big holiday exhale. Nice work, you guys. I am so proud of you. You can push back up, stand up, walk yourself in. You absolutely crush this workout. Nice work. Great. Our high impact leader, crushing it. Awesome job, you guys. Guys, thanks for joining us. If you love these workouts, as always, we love hearing from you. Let us know what your favorite move was from today. Let us know if you like this new ABA format. If you're on YouTube and you feel so generous this holiday season, you can super chat us or drop a super thanks. You can hit that little dollar icon and support nurse. We love it allows us to bring you guys more live content like this. So you get a sweat with us and we can sweat with you. It allows us to come up with new formats, be creative and just keep doing what we do. Which is bringing you guys new programs like straw me 20 dropping in January, 100% free. You gotta. I'm just so pumped you guys. I'm so pumped to release this and work out with you in January. So don't wait to start. You can start today. Check out more of our live workouts and thanks so much for joining us. Merry Christmas. We're going to see you after Christmas. We will see you sometime the last week of December. We'll see you guys. Okay. Thanks for joining us. Awesome job on Instagram. Thank you. Crystal. So glad you're loving the free content. Thank you. Thank you. Thank you guys. It's going to stay live on Instagram and YouTube. I'm going to log off Instagram. You guys are awesome. Merry Christmas and thank you guys so much for joining us on YouTube. It's always just so fun to connect with you. Sarah, your new genuine program, Will it include 10 minute add ons? Yes. So if you are like the person who loves a little bit more, the 20 minute workout is solid. But we're going to give you 10 minute add ons every day. Burnout. Okay, so There will be 10 minute add ons but you have to be on our email list to get those. So if you want the 10 minute add on gotta be on our email list. Nancy. Nancy just dropped us a sweet generous gift. Thank you so much Nancy for the super chat. We appreciate you being here and supporting. Nourish Move love. Happy holidays. Merry Christmas, Nancy. Thank you so much. Thank you. Thank you. Thank you. Yes. So yes, there will be 10 minute add ons but make sure you're on our email list. Nurse with love.com backslash subscribe. Okay. That's how you get it first time live. Thanks for joining us, Monica. We hope you come back for more you love the new format, Tori. Awesome. It goes by so fast. Those 10 minute rests are so fast. Becca, you're grateful for a snow day. So glad you could work out with us. Maria, you're crushing it. Carrie. Oh, another super chat. We love you, Carrie. Thank you. My life phrase for the last three months has been see the good. I'll love the way. I love the way you are positive and do this for us in these workouts. Thank you. God is good. God is so good. Carrie. I love the see the good. That is such a good phrase to try and keep your eyes fixed on the good. Right? There's so much good around us. And Becca, we're so grateful for you. Thank you for the super chat and your fun emoji. We love it. Thanks for joining us, Becca. Merry Christmas, Laura. Lore is it? Laura, I hope I'm saying your name right. From Faribault, Minnesota. Woohoo. We love a fellow Minnesotan crushing that snow day. Way to get that workout in. You love the new ABA format, Caitlin, we're so glad you loved it. And when a is a unilateral move. Right? Right. Because when it's not a unilateral move, you got to do it twice. Nice work you guys. Thanks for joining us. Oh, thank you so much. Oh, what is it? Jay Corso. Jay Corso. I don't know what your real name is, but we see your YouTube handle and we're so grateful for your super chat. Thank you so much. Oh, Jen. Jen, you left us your name. Thanks, Jen. Thanks for joining us. We always love seeing you guys on live workouts. It's so fun to connect with you. And Olivia, always love the workout. Way to go. What about aba? Followed by bab? Wait, isn't that the same thing? Am I. How do I. Okay. Oh, I get it. So I get it. I get it. Olivia. Oh, I love it. See? Thanks for the ideas. We will absolutely consider that for a future workout. And Monica, dropping us a super chat number one fan. Yeah, Monica, we're so glad you guys joined us. Thank you guys so much for the love today. We so appreciate. It's just so fun to connect with you guys live. I think we're going to have to do more of these live workouts where we get to connect with you and maybe add on some Q and A's afterwards. So if that would be of interest to you. If you want a Q and A afterwards, it's super fun. Otherwise we can show you guys like the background, like see like it looks so nice here and then you see, here's our light set up. Here's all the junk that we have to move, all the things. And Megan. Megan's like our super, super behind the camera manager, making sure that we go live and everything. No glitches, because whenever there's a glitch, it's because Megan's not here. So we love Megan. Thank you guys so much. Thank you, Alicia. Thank you, Nancy. Thank you guys all for joining us live. And we will see you guys again really soon. Merry Christmas, and we'll see you before the new year. Have a great day.