Live 30-Minute Full Body Circuits (Dumbbell Strength + HIIT Cardio)

Someone's gonna tell me it's working in three seconds because we are live, you guys. Happy Tuesday. Welcome. Someone give me a thumbs up in the comments. Tell me you can see me. Tell me you can hear me. We've been having technical difficulties with our lives lately and I'm hoping that is not the case today because we've got some fun workout planned for you and we've got some fun things to share with you. And I'm just gonna keep talking until someone tells me they can see or hear me. Let's give some shout outs. I'm looking at my team. I'm like, can you see and hear me? Are we live? It's live. Oh, yes. Okay. You can see it. You can hear me. I love it, you guys. I'm so pumped. Ah, a big sigh of relief this morning. Yes. The anxiety was high. I gotta give some shout outs. Good morning, Angelina. So glad you're loving the new two week plan. Strength and running. Yes. Welcome, Sharie. Finally get into another live. Welcome, Megan. I hear you. May craziness is in full effect in this house too. And welcome. Nope, nope. We were not having technical difficulties. Sharif, we are here. Everybody can see and hear me. Hello. Hello. Thank you for saying that. Angelina, Jennifer, Sarah, Michelle, Kylie, Emily, Hillary. We can see here. Okay. Everyone can see and hear us. Oh, I didn't start Instagram. We normally start Instagram first, but we thought we'd give them a delay and give you just in case. Just in case YouTube didn't work. All right. We are live on YouTube. We are live on Instagram. We've got a fun. It's a good Tuesday. We've got a fun full body circuit workout planned for you today. And as you can see, we have a special guest on set. No. The amazing Rachel. She's here. She'll be off your modification today we're joined by Erin. Erin, you're going to have to talk loud because we don't have any mics on. Erin's going to introduce herself, you guys. Erin is part of our YouTube membership community and she is an amazing NML worker outer who's been with us since what? How long you been sweating? The last four or five years. The last four or five years she's been spending with us. She's actually from Washington, happened to be in town the day we were doing live workout and we were like, come on, study. It's going to be fun. So go ahead and introduce yourself, Erin. I am a mom of four. I'm a pastor's wife, a substitute teacher A kids ministry director and we just love following nml. My whole family follows and all my friends. So we're here today and we're so pumped that Erin is here with us today and talk about wearing a lot of hats like holy bananas. We're asking Erin how she fits working out into her schedule as we get started. But before we do, we can see we've got some bright colors on set today. All in the name of elemnt. You guys, you know that we love Element electrolytes but we've got something extra special. Today's workout is brought to you in partnership with Element, the electrolytes we love and their brand new flavor, lemonade salt. You guys, they just launched lemonade salt and it is official, officially my new favorite flavor. It is like not as sweet as lemonade. It's like a subtle sweetness and it is so stinking good. So I will be sipping on this all summer long. I'm so pumped about this new lemonade salt flavor and also pumped because my kids get out of school this week, which is wild. But I'm going to be juggling like Aaron. School and work and kids and camps and all the things I'm going to need. Lots of energy and fun. Fact is, did you know that electrolytes actually power your cells, nerves and muscles so they produce all the energy that happens in your cells, nerves and your muscles. So element is my go to to help me provide stable energy throughout the day. I put half a packet in my water bottle before every workout. Usually sip on the other half a packet later in the day and you can get a free sample pack of Element electrolytes with purchase and try the new lemonade salt flavor when you click the link below. If you're watching us on YouTube, if you're watching us on Instagram, all you got to do is comment Element LMNT on this live workout and we're going to DM you the link to get a free sample pack with purchase. So thank you, Element. Thank you for this awesome lemonade salt flavor. So pumped. We got lemonade in the house with no sugar. That's like a big win in this house. All right, now let's jump into the workout. We've got a 30 minute full body circuit workout for you. It is our classic shred format if you've been here before. Four moves per circuit, three circuits. Total your moves. Go arms, legs, abs, cardio. Arms, legs, abs, cardio. 40 seconds on, 20 seconds off. Repeat each circuit times two set. All you need are dumbbells. I've got anywhere from 20 to 25 pounds. Grab your weights. We're going to get warmed up and then we are going to start our full body workout. Ready? Let's go. Let's. Yes. Aaron. Super pumped. Okay, here we go. We're just going to flap those wings to start. Can you just take the big timer for me? We are operating as a team of three. We've got two of our team members on pto so it's like all hands on deck. Today at team nml, we're just gonna go alternating big shoulder sweeps to the back. Nice. My chest and shoulders are a little bit tight and sore still. Nice. Sweep it back for 4, 3, 2, and 1. Let's add a hamstring scoop. So kick out the right toes up towards the ceiling. Hamstring scoop and reach. You can add a big shoulder sweep in there if you want. Left toes up. Scoop and reach. You can add a little shoulder sweep. Double whammy. Double whammy. Hammies and shoulders. So as you kick the toes up to the ceiling, you're thinking about lengthening through to the back of the leg. Nice. Low back. Nice. Hamstring stretch and big sweep back. Nice. Do it again. Nice. That one can just be the, like, classic running time, so not the tabata time. Nice. One more here. Awesome job. From here, we're going to take it into squats. So just down and up. Squats down, up. Knees are going to track towards your outer three toes. You're going to think about pushing the floor away from you as you stand tall. Nice. It's gonna be our classic work. How many NML workouts you think we've done here? Oh, my goodness. That's fun. That's fun. That's knows the warm ups by heart. Okay, we're gonna add a lunge. So you're gonna go squat. Step back, lunge on the right. Squat. Step back, lunge on the left. Squat and lunge. Squat and lunge. Functional. Warm up. So we're taking you through some of the moves you're going to see in today's workout. Squat and lunge. Nice. One more each way. Squat on the right. Squat on the left. Let's go. High knees. Get them up, get them up. High knees, high knees. Draw that up for eight, seven, six. You got it. Five, four, three, two, one. Standing both feet on the ground. Calf raises. Lift and lower. If you join if you joined our live YTM, our YouTube membership community Q and A yesterday with the physical therapist talked about how important calf raises are for runners. We're in the Midst of a two week strength and running challenge. So today we're doing some calf raises. Nice work. Three more here. Go. Three butt kicks in two and one butt kicks. Heels to the glutes. Heels to the glutes. Nice. Kick it for eight. Seven, six. You got it. Five, four, three, two, one. Nice forward fold. Hands are gonna hit the mat. You're gonna step back and find a high plank. High plank can be knees or toes. It could be an incline as well. Shoulders stacked over wrist. Chorus tight. Push back on your heels. Pull up on your kneecaps. Hold here. Step right foot outside. Right hand. Easy twist. Face follows. Fingertips up towards the ceiling. Set it down. Switch it out. World's greatest stretch. Other side. Left side. Nice. Stretch it out. Set it down. Let's do one more each side. Open up those hips. Open up those glutes. Nice work. Set it down right here. Big open. Nice. Back to plank. Back to plank. You're gonna row elbow to hip for eight. Seven, six. You got it. Five, four, three, two. One, two. Push ups. Knees your toes down, up, down, up. Drop to all fours. Drop the belly, lift the chin. Wave your tail. Reverse it. Cat cows. Line up towards the ceiling. Hips to wrist. Do it again. Drop the belly, lift the chin. Nice. Reverse egg. All the way up. Nice. From here, kick all the way over out to your booty. We're all just going to sit right here. We're going to, like, meet each other. Okay. You can gently sit back from your chest. Face your butt. We're just going to go. Hip flexor. Up and over. Up and over. Up and over. Up and over. Activating your hip flexors. We're in the midst of a strength and running challenge. So I was like, we're going to give them some strength and running moves. Hip flexors, calf raises, right. Nice work. Awesome job. One more right here. Nice. Bend those knees 90 degrees. Lift up. Open the chest, open the shoulders. Reverse bridge. Set your butt down. Come back over to high plank. Walking burpees. Walking burpees. Step the right foot, the left foot. Stand up. Set it down. Switch that knee foot left, right, up. One more each way on the right. Nice. On the left. When you get to the top, you jack it out right here. Jumping jacks. Jacks or taps. Jacks or taps for eight, seven, six. You got it. Five. Hold wide. And four, three, two. Hold it wide inside to the side. Nice stretching through those inner thighs. Those adductors we learned about also yesterday with the pelvic floor therapist, talking about how important they are for stabilizing Our pelvis. Nice. One more each way. Down, up, down, up. Walk it in. Ready to do this thing? Team NML is ready. I hope you guys are ready. Grab your weight. Thanks for joining us. If you're here on Instagram, thanks for joining us. Yes. So glad to hear. So many. So many element lovers and someone's already tried. Oh, lemonade. So gonna add it to your next order. Definitely worth it. Sharif. Like 10 out of 10. Nice. You guys all right? From Wales. I always love seeing where people are joining from. It is just amazing. Okay. Renewed life Church. Is that your church, Eri? It was like church just commented and said, hi, Erin. How exciting is that? I love it. Your whole community is watching her right now. They're like, Aaron's on tv. Well, I only told everybody. We're so pumped about it. Okay, we are going to jump into circuit one. Curl press, squat, lunge, snatches and marches. Squat jacks. All standing for circuit one. All standing. Grab the weights you want to use for a hammer. Curl, shoulder press. We start with arms, then we go to legs. Then we go to abs. 40 seconds off on curl, press, curl, press. 40 seconds. Roll the shoulders down and back. Stop in the knees. We go in three, two. Let's go. Curl, press, curl, push overhead, lower with control. Curl punch. Nice. If you have heavier weights, you can always alternate arms on this one. Feel free to alternate it. Out you are curl pressing for 40 seconds. Big exhale, push overhead, inhale lower with control. On the way down. Palms are facing in. It is a hammer curl into a neutral press. Awesome job. From here, we're going to go to legs, which is squats and lunges combining two muscle groups at a time today. Ten more seconds. You got this. Stay with it. Right here. Last 5, 4, 3, 2, and recover. From here, you're going to go into a squat lunge. So it looks like this. One squat, one lunge on the right. Going to stay on the right leg. So only my right leg is stepping back. I'm trying to go heavier for the legs. Okay. Only right leg steps back. We'll go left side. Second time through. Squat lunge in three, two. Let's go. Give me a squat. Step back. Right lunge. Stay on that right leg. Bring the feet parallel squat. Step back, right lunge. Nice. So just your right leg is moving. Driving through that front foot. Left foot on the lunge. Driving through both feet on the squat. One squat, one lunge. Nice. Three very strength, focus moves. One cardio move that. That's your circuit today. Awesome job. Okay, Aaron, what's your favorite workout. What's your favorite workout format? I've been loving metcon. Metcon. And really loving no weight. Body weight. Only ones those. Yeah, yeah. We always say body weight is harder. All right, now you're giving me a snatch. Three overhead marches way between my legs. This is your core. Snatch or clean. March, two, three, rack, reset. This is your core. We go in three, two. Let's go. Snatch. March, two, three, wrap, reset. Drive it up. Stabilize march, knee to hip, wrap, reset. Standing core off the floor in circuit one. You know, Erin is tough. If she says metcon is her favorite program, that says something about you, Erin. March, two, three, wrap. Set it down. Final time, guys. Final ten. Yes. You got this. Nice work. Three, two, one. Rest and recover. No weight. Body weight. Aaron's favorite body weight is always harder. For some reason. I feel like squat jacks. Good old squat jacks. 40 seconds for your cardio hit. Hit wide at the bottom, narrow at the top. Rachel's got your mods. Three, two. Let's go. Tap hit. Good. This is your 42nd cardio push. Your chance to raise your heart rate. Right here. Right. Your body. We move. Nice work. Three strength focus exercises. One cardio push. Nice work, team. Tap, hit, tap, hit. Come on. 20 down, 20 to go. You got this. One rep at a time. Yes, team. Nice work. What would it look like if I said 10 more seconds here? 10 more seconds in these squat jacks. You got this. Come on, finish it. Last. Three, two, one. All right, tight. Awesome job, team. Grab your weight back to the top. Curl, press, curl, press. Weights you want to use for the curl or press, grab them. We go three, two. Let's go. Right. Always harder. When the heart rate's high, let the heart rate come down lower with control. Catch your breath here. Big inhale through the nose. Exhale as you lower those weights. Exhale as you push. Overhead. I should say you're always exhaling on the hardest part of the movement. Exhale, push, Inhale lower. Nice. Come on. 10 more seconds. Last time you do curl press right here. Finish strong. 5, 4, 3, 2. And recover. Nice work. Squat lunge. You can go heavier if you want to. This time, only your left leg moves. Squat feet are parallel. Lunge. Left leg steps back. Squat to your pillow. Lunge. Left leg steps back. Grab your weight. Grab your weights. You squat in three, two. Let's go. Squat. Step back. Left feet. Come back to parallel. Squat. Step back. Left. Nice work, team. One, squat right into one lunge. You only do each side once. Make it count. Grab those heavy Weights shoulders are staying stacked on top of the hips in that lunge. Nice work. Nice work. Yes, team. Come on. Ten more seconds here. Ten more seconds. Back to snatch. Three marches. That's where you go. In five, four, three, two. And recover one snatch on the left. Three marches, left side only. You can clean it to the shoulder. You can snatch it overhead breathing for 10. Here we go. Back on in five, three, two. Let's go. Grab it, snatch it. March. Two, three, wrap, reload, snatch. One big zipper all the way up that body. Nice work. Yes, team. Okay, Erin, how. Oh, I forgot to do my third march in the world. Do you find time to work out amidst all the hats you wear? Well, you're doing 6:00am before school, before kids are out of the house, or just squeezing in after school. In those tiny little moments, Right? We always say, you're here for 3, 2, 1. 10 minutes is better than no minutes. You got a huge believer in that. Yeah. Like, do what you can with the time you have. And now that the kids are older, they want to do it together. So family runs some little mmo upper body toppers to our food. That is the best. They ask for it every Thursday. I love it. You guys do it together. We always say, families who sweat together stay together. All right. All right. You're gonna have 40 seconds of squat jacks. 40 seconds of squat jacks. We're going three, two. Let's go. Down, up. Here we go. Down, up, down, up. Come on. It's a 40 second push here, and then you're gonna get a rest between circuits closing out. Circuit One right here with squat jacks. Come on, come on. Give me your best today. Right here. What do you got? What does that look like? Or sometimes it's gonna give you good so you can give your best to your family. Give me good right here. Come on. Keep pushing. One rep at a time. What would it look like If I did 10 more seconds? 10 more seconds in these squat jacks. Finish it. Yes, team. Five, four, three, two, one. Grab some water. That's Circuit one. Grab water. How we doing? Crushing it. Little crooked on Instagram. My OCD wants to fix it, but I won't. First time working out. Welcome. I'm not gonna say it right. I always hate saying people's names. I'm not gonna say right. Hadith. Hades. I'm gonna say that. Well, so glad you're here. You've been following us for two years and you finally got to join a live. So glad you're here. Circuit two back. Deadlift. Squat Single arm back row. So I'm gonna grab my heavy weights. I'm gonna prop one up to use as like a tripod, like a bench. I'm a single arm row on the other arm. Actually, we'll go right on first. Single arm row on the right arm. So you can just do the standing. It's a single arm row focusing just on your right arm. Then we'll go sacred deadlift squat. And then. Yes. Push ups. Push ups. You knew you were gonna get in here without some push ups. Right hand on that weight, single arm, elbow to hip, back row in three, two. Let's go. Elbow to hip, lower with control. Elbow to hip, lower with control. Get a nice length at the bottom for me. If you can really lengthen that lat muscle, lengthen that back. Then squeeze and contract. Lengthen, squeeze and contract. Think about holding elbow to hip for one second at the top. Give me that one second hold at the top. Make sure your shoulder is not opening like that. We want shoulders staying parallel to the ground. Elbow to hip. Shoulders are parallel to the floor. Elbow to hip. Ten more seconds here. You're only doing each side once. Yes, you can. Come on. Right here. Finish last. Three, two and recover. Now. Right foot forward, left toes back. Grab two weights. One staggered deadlift, one staggered squat. Hinge at the hips. Drop the hips. One and one. One and one. Grab your weight. Right foot forward, left toes pop. Three, two. Let's go. Hinge at the hips. Stand tall. Drop the hips. Stand tall. 80% of the work is happening in that right front leg. Okay? On the hinge. This is your hammies and glutes pulling you up. This is your glutes and quads or top of the thigh standing you up. Pull and push. Nice work. Pull his forward. Push through the floor to stand tall. Nice work. Nice work, team. I love the staggered stance. I love it. It's so much harder. I need you, especially using dumbbells because you're here for. 3, 2, and recover. Nice work. What is our core move? Oh, push up row. Push up row. Here. It's me. Dumbbell is in the right hand. One push up one row on the right. You can do this kneeling. You can do a full push up. You can stay standing with Rachel for the mod push up row just on the right. In three, two, let's go. Meet with the chest row on the right side down. Push up with the chest row on the right. Look at these full push ups, Erin. Just crushing, crushing those push ups. Nice work. It's kind of impressive. You have boys Right. Two boys, two girls. Two boys, two girls. Just show your boys, like, yeah, look at Mom. I've got push ups on my toes. I can do this. The next round might be on my knees. Hey, you do your best, you forget the rest you're here for. 5, 4, 3, 2. And recover. Nice work. All right, cardio. Best way to get up off the ground, you know, you know, you know. It's burpee. You can take out the push up. No push up needed. Jumper, step back, step wide. Stand up, set it down. Jumper, step back. Rachel's got thrusters. We go in three, two. Let's go. Hit the deck. Step it, stand it, Drum. Yes. Dumbbell burpees. This is your cardio. It's your cardio. Rachel's got squat thrusters. Arguably. Might be harder, just different muscle groups. Her shoulders are fired up. Our hammies and legs are fired up. Whoo. Nice work, team. Come on. 10, 9. You can do anything for 10 seconds. Yes, you can. Last. 5, 4, 3, 2. Way to go. That one's up. Your hanging job. Yes. Team, quick sip of water, back to the top. Single arm row on the left. Absolutely crushing it. Nice work, Hannah. Still doing this pregnant. You're amazing. Thanks for always being here, Erica. So fun to see you. Erin is killing those push ups, they say. Yep. We love cheering for each other. That is awesome. Sickle out, row on the lunge. Left. Right hand can rest, left arm can row. Elbow to hip, single arm row. Then we'll do stagger, deadlift. We row in three, two. Let's row. Elbow to hip, lower with control. Elbow to hip, lower with control. Adding this tripod or a little bit of balance and stability is something I started doing as I transitioned to lifting heavier weights. Right. Maybe you don't have heavy weights then. Take your hand off the way. Challenge your core. Challenge your core. Right here. Right. You do it either way. Just make sure you're getting nice length at the bottom. Contract and hold at the top. Elbow to hip pocket. Lower with control. Yes. You got this, team. Come on. 10 more seconds for the arms. Transitioning to legs. Deadlift and squat in five, four, three, two. Set it down. Nice work this time. Left foot forward, right toes popped. Left foot forward. Right to the pop. Break at the hips, then drop the hips. One deadlift, one squat. Grab your weight. We go in three, two. Let's go. Hinge, hinge, hinge, hinge. Stand tall and squat. Stand up. One deadlift for the hammies, one squat for the glutes and quads. 80 of that weight is in that front left foot. 20 in that back right toe. Nice work, Nice work. Yes, guys. Absolutely crushing it. Nice work, team. Come on, one rep at a time. Getting stronger together right here. What would it look like If I said 10 more seconds in this move? Transitioning to push up and row for your core move. In five, four, three, two. And you're up. One dumbbell left hand. Only if you're with me. One push up, one row on the left. Rachel's got your standing option, right? Here we go. No pause, but fly. Second round of push ups we go. 3, 2, 1. Right, no pause button. In these live workouts, you just got to keep moving, keep doing your best. One rep at a time. You get as many as you can from your toes and you drop what you need to. But I guarantee your body can usually push out one more rep than your mind thinks you can. And when you're on set next to us. Feel. Right, right? And you have a whole comment section cheering you on. Everyone's saying, Go, Aaron. 10 seconds, Aaron. Come on, finish these push ups. Last five, four, three. Woo. Two. And you did it. Oh, how do we do a. Thank goodness there's no third set today. Right? Jump up Burpees, squat thrusters. Heart rate's gonna climb. Oh, yeah. Hit three, two. Let's go. Step the jump in, stand it, put it down. Tip or jump back. Nice work. One rep at a time. One rep at a time. Come on. You do anything for 30 seconds, that's what you got. Keep pushing right here. You get a longer water break between circuits. That longer water break is coming for you. Yes, it is. Erin, look how in sync you are. You're like a pro. I tell you, I've been doing this for years. She's got five years of that under her belt. She's well trained for 5, 4, 3, 2. And recover. Nice work. Yeah. Guys, how we doing? Oh, we love Erin. She's a pro. That must be my friend. Absolutely. Love working out with my three adult daughters. I love these family sweat sessions. So awesome. We love the classic NML Strad format. So good, you guys. You got one circuit left. It's circuit three, overhead triceps, lateral lunge, lateral shuffle. We're gonna go cardio, then you're gonna hit the mat for abs. Okay, so we're gonna go arms, legs, cardio, then core right. Four moves, you get ac. I don't know. I'm not good at math. I was gonna take eight minutes of work left. That's about right. Eight minutes of work left. Finish strong. Overhead Triceps, grab the weight you want to use. Not gonna lie. I've been testing our new program, our new summer program that comes out a couple weeks coming so soon. I did the push workout and my triceps still can't move. This is gonna be tough. Overhead triceps in three, two. Let's go. Yes. New AB challenge is launching first week of June. We're currently in the midst of a two week strength and run challenge, which I'm so pumped for. You guys are too highly requested. So we got two weeks strength and run challenge coming in June. Five day AB challenge along with. We're going to do a deload week as a community before we jump into our new summer program. Trust me, you are going to want this. Deload week. I don't even know if we really announced the AB challenge yet. No, this might be because I slipped it in there. Let me tell you, this new summer program is holy bananas. Come on. You got it. 5, 4, 3, 2 and 1. Nice work, team. Yeah. Triceps are just out higher, slightly over committed on that one. Grab that weight and you're like, I can't set it down. I know. You totally can. There's no shame. All right, guys, we are stepping to your right. You can do one dumbbell. I'm gonna do one dumbbell in my left hand. Stepping to my right. Lateral lunge. Inhale. Three, two. Let's go. Hit right, drive out of the hole. Hit right, drive out the hole. You want to load this with two weights. You are framing that right foot and driving out of it. Hit right, drive out of it. Transfer the weight to the outer edge of the foot. Nice work. You got it. One rep at a time. Exploding off that, that knee, targeting those outer glutes. Nice work, Nice work. Another great clue for runners, right? Another great runner work. Oh, yeah, that's very true. Very true. Another great move for runners. 10 more seconds here. We're gonna drop the weights and go body cardio and then hit the ground for core. Yes, team, come on, Finish. We'll go 3, 2, and 1. Weights are down. Then we'll shuffle. Find some space if you can. We're just gonna shuffle. Take a giant step, right, we'll go to our left. Shuffle, shuffle, hit, shuffle, shuffle, hit. Use whatever space you have. If you need to just stick with bounds because of your space, that's okay. To your left in three, two, go. Shuffle, shuffle, hit, hit. Training in all planes. We know it's so important for us right here. This is your cardio push. You get to hit the mat for abs after this. We're going to stick with body weight. We're going to finish with some good old bicycle crunches. All right, we're going to go pause. Bicycle crunch. It's from today's runner's core workout. Really like it. I'm gonna add it to this workout. Nice work, team. Come on. What would it look like If I said 10 more seconds in these shuffles? Finish it right here. Last five, four, three, two. And you're out. You're gonna hit the deck. You come on the mat. Join us. Bicycle crunch with a pause. So hold, two, switch. Hold, two, switch. Hold two, switch. Hold two bicycle crunches in three, two. Let's go. Hold, two, switch. Hold two, switch. Hold two, switch. Yes, team. Nice work. This is in the runner core workout. That is part of today's workout. If you're following the runner strike workout plan. I love that core workout. I think it's my new favorite ab workout on the site. Yeah. Someone just commented and they're like, this has been up like two weeks and I think I've done it 14 times. I was like, that's awesome. I feel similar. I think it is officially my favorite core workout. A great warm up to a run too, if you want for that. Nice work. Finish last three. Yes. Two. And recover. Nice work, guys. That's circuit three. You got one more time through it. Triceps, lunges, shuffles, crunches. Let's go. Fish it out. Finish strong. Finish strong. Why is circuit three always the hardest? Yeah. Circuit three or the third set of any mouse exercise the hardest. That's why we tell ourselves. I'm sure you've heard this many times. Third set is the. That's the best set because it's like a mental. I don't know. It is telling myself. I love it. One positive word. You'll believe it eventually. You'll eventually believe it. Just keep saying it. Overhead triceps. 40 seconds in three, two. Let's go. Hide it, show it, hide it, show it. 40 seconds. Find a rep count you can stick with for 40 seconds. Maybe that means slowing it down. You got it. Inhale down. Exhale, push. Inhale down. Exhale, push. Keeping those elbows tight. Keeping that core tight. I'm not going to punch you in the gut, Aaron, but I tend to do that because the minute I come over and do this to Rachel, right? Y' all know what happens, right? You want to punch Aaron, but Rachel's fine. Rachel's fine. I was okay to raise for your twin two and recover thanks for taking the hit literally. Literally. To help you avoid that rib flare. Keep those ribs stacked right on top. It does help. She does it because she loves me. That's why. Yeah, it's like disciplining your kids. I love. Okay, dumbbell in your right hand. Stepping to your left. Okay. Three, two. Viral lunge up. Nice work. I said that in the wrong context. So I say discipline because, I mean, like, telling them you should do that. I like. Okay, just have your clarify. My kids are safe. They are loved. We're gonna get in trouble for this one. Yeah. Okay, we'll stop. Enough is enough. Moving on. Lateral lunges right here for 15 more seconds. You got this. Tri ball up that knee. Come on, team. 10 more seconds here. We're gonna stay in that lateral movement with lateral shuffles picking up the intensity. In five, four, three, two. And you're out. Weights are down. Last two moves are body weight. Lateral shuffle. Pause, Bicycle crunches. Giant step right, push left in your shuffle. Big breath in through the nose, big open, both exhale. We go in three, two. Let's go. Shuffle, shuffle, hit, hit. Nice. Erin is so in sync with us, Right? She could be unsettled any day. I see you in the background just crushing it, like, go, Aaron. Right? Well, I am in town twice a year. Yeah, twice a year. We'll be seeing Aaron on set. Okay, so share your rolls with us. One of your fitness rolls. We're gonna hold you too long. Okay. I want to be able to do a pull up. A pull up. Team ML is all about pull ups. We love to love them. 10 seconds, you guys. 10 seconds here. Come on. On your back for bicycles in five, four, three, two. And you're out. Hit your back. All right, well, we'll be checking in on that pull up. Yeah. Now my husband's gonna make me. Yeah, he hurt it. Oh, no. You said it. When you say it publicly, it's gotta happen. I got it. Three, two. Let's go. Crunch two, Switch. Crunch two. Switch. Crunch two. Nice. Think about creating distance from your heel. How far can you get your heel away from you? And then instead of thinking about bringing your elbow to me, think about bringing your shoulder to your knee. Feel. Really lift your upper core off the mat. Making shoulders come up and off the mat. Nice. Hold two. You got it. Hold two. Nice work. Hold two. Ten seconds. Almost there. Finish strong. Final five, four, three, two, one. And you're out. Yes. Nice work, team. We do have a bonus round. You knew it. She can't trick you. I normally let our guests choose but we're following along with our YouTube membership community. Every month we give them an extra challenge. This month, we are doing a bone density challenge. So trying to find ways to improve our bone density through one move a day. And today's move of the day is 20 squat jumps or box jumps. We're going to do 20 squat jumps. Right. Quickly do a squat and reach. How do you feel about that, Aaron? Let's do it. I should ask you, what is your favorite move? What does Aaron say? I love hate burpees. Yeah. Love hate burpees. I like them with the weights because it makes my wrist happy. Good deal. Yeah. We're gonna do 20 squat jumps into 10 burpees for Aaron. I thought I was off the hacket. Yeah. 20 squat. Squat jumps into 10 burpees. That is your finisher today. You're gonna all need some electrolytes after this one. All right, 20 squat jumps. You just run reach with Rachel. We go in three, two. Let's go. Down, up. One, two. Nice work. Three, four. Come on. Five. You got this. Six, seven, eight, nine, ten, ten down, ten to go. Nine, eight, seven, six, five, four, three, two, one. Burpees. With or without the weight? We already did weight. Yeah. There you go. You can do tall slams or squat thrusters. Burpees. Ten of them in three, two. Let's go. I'm gonna go all the way to the floor. Yeah, Liz. Two, three, four, five, six. You know what you're setting up for? Did you? Eight. Yeah. There you go. Ten. We did it. How about that for a finisher? Nice job. Now we're hands on knees. Yeah. That's what you. There. That last little bit just went from four to five bananas, everybody. Yeah. Oh, my gosh. Yeah. There you go. Five bananas. See? No pause button in the live. Okay, check it out. We are stretching. Hallelujah. Pisces. Going down the other side, doesn't it? Oh, yeah. Big inhale up. Exhale. Right arm reaches for the middle back. Never regret doing one of these workouts. Never. Up and over. Energy is lifted. Switch it out. Endorphins are high. Gonna crush the rest of your day. Back to center. Hands wrap. Exhale. Chest expansion and knuckles pull from the tailbone. Open up the chest. Way to go, team. So proud of you for showing up. Thanks for being here. Standing quad stretches right heel to glute. Tuck the tailbone. Also really grateful for our sponsor element again. If you want to check out the new lemonade salt flavor, my own favorite flavor, all you gotta do is click the link below and you'll get a free sample pack with purchase. So you can buy a box of lemonade salt. Get a sample pack so you can test the rest of the flavors. I feel like lemonade salt is probably the most new. Neutral. Like neutral? Like neutral? Yeah. Like everybody loves. Everyone loves lemon water. Yeah. Big inhale, reach up. Exhale forward. Fold fingertips. Reach for the toes and shake up the legs. Let's go. Left hand to the ground, bend into your left knee. Right arm twists and opens. Switch it out. Right arm to the ground. Bend into the right knee. Left arm twisted. Open. Nice. From here, grab opposite elbows or biceps. Everything hangs heavy, releasing all that stress. Anything that's weighing you down, take a big inhale through your nose. Big open on the exhale. Bend at your knees. Roll one vertebrae at a time. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. That's our workout team. Thank you so much. Thank you so much for being here. We're so grateful for you guys. If you want more help reaching your fitness goals, like getting to one, pull up like Aaron. Just one. That's all you need is one. All you gotta do is click the join button on our YouTube channel and you can join our YouTube membership community for $5.99 a month. Or you get more challenges like that bone density challenge, those 20 squat jumps we just did. You get more live workouts like this, live Q&As with physical therapists, dietitians, more support to just come alongside you and get more team nml. So thank you guys for being here. Thanks to our sponsor, Element. Again, you can comment LMNT on Instagram. We'll send you the link to get a free sample pack with purchase. If you're watching on YouTube, click the link below. If you're following along with NML, make sure you're on our email list. We have so many big things coming in June. We got merch dropping the first week of June. New five day ab challenge, new summer program. I think we've shared it. Have we shared it? I don't think so. Not with everybody. Not with everybody. We told our YouTube members we haven't shared with everybody. Okay, I'm not gonna spoil it. New summer program drops June 9th. Like so much awesomeness is coming. Make sure you get on our email list so you are the first to get it. So pumped as well with you guys today. Thanks so much for being here. Thank you, Instagram. Thank you guys. Thanks, Sharif. So glad you were here. Yes, the lives are always an extra push aren't they? Thank you, Trevor and Shay. Holy bananas. First live. Thanks for being here. Sarah Edwards, thank you. Hillary and Michelle and Karen, thank you guys. Cindy, Jenny, thank you guys all for showing up and working hard. Way to go. Brittany and Sarah, thanks for being here. Big shout out to Aaron who crushed the live NML workout. Way to go. Thank you guys for being here. Make sure if you're part of our YouTube membership community, you check the members tab. We're going to be sharing more sneak peeks of the new summer program with you guys as well as you get first access to merch on June 2nd. So make sure you stay in touch with the member community tab. We'll see you guys all. I don't know when our next live is planned. It's actually like the first week of June. It is a preview workout of the new summer program. So we were coming live in a couple of weeks with a preview workout of the new summer program. Stay tuned for that. Thanks. You guys have a great day. All right. Thanks for joining.