Live 30-Minute Full Body Circuits (Strength + Power Supersets)

Workouts. We were coming at you guys with an afternoon lunchtime sweat. Hopefully you can hear me okay on Instagram. Give me a thumbs up and hopefully you can hear us okay on YouTube. Good morning, you guys. We are so excited to be here this morning with a live full body superset workout. I think this is a new format for us. I think so. I think it's a fun new format for us. Get excited. It's so fun to see the chat. Nice. You guys can hear me. Nice. Hello, welcome on Instagram. Hello, hello, you guys. And welcome on YouTube. So excited to have you queued up. I know I saw a couple people, we got lots of members joining us. Saw a couple of people. Two lives in a row. I know. Brittany, Friday and Monday. How stinking fun is that? Ready to build some serious muscle. I love it. Diane, excited. Five years of sweating with us, Shayla, and you're finally doing your first live workout. Welcome. Good morning. Good evening from Cape Cod. Love the time changes. Third live. Welcome, Sharif. Nice. Getting to join for lunchtime. I love it. Yay. We try to mix up the time so you guys can get to join. We got people joining from all over, everyone for South Carolina to Cape Cod to Indiana to Wisconsin. All right, you guys, happy Monday. We're gonna get this party started. All you're gonna need for today's superset workout is some dumbbells. And if you want to add a little bit of extra, we're gonna mix it up to an add a mini loop resistance band. I have the fabric band that I like to use for my lower body, but I like to have the rubber band for an upper body option. Okay. Adding the band is just an option. You don't have to add it today, but it'll add a little bit of intensity and give you a chance to mix things up. If you're interested in that, I have anywhere from 15 to 25 pound dumbbells. I a band with me. We're gonna get warmed up. But before we do, I gotta give a special shout out to our sponsors of this workout. We want to say thank you to. 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I've been taking creatine for a year now. I take the now foods creatine monohydrate and I'm a huge fan. I take 5 grams a day and I do think I've seen a lot more lean muscle mass gain specifically in my upper body as well as feeling stronger during my workouts and recovery time has been great. So I'm a big fan. It also has lots of cognitive benefits. It is the most researched supplement on the market, so stinking affordable as well. And today my friends that now have an amazing discount code for Amazon. If you are following us all you need to do is check out the description below on YouTube and you're going to get a link to the exact creatine products I take every single day. Plus an amazing discount code that you can use now through the end of March to get a discount on creatine. This jar lasts me like five to six months you guys. And if you're following along with us on Instagram, go ahead and comment on this live workout now. N o W and I will DM you a direct link to the Amazon creatine that I take from now. You can order it directly on Amazon today and get a discount. So check that out. We love now they have been one of my longest term brand partners you guys. So family owned. I love how amazing their products are at such an amazing price point. So huge, huge fan. Now let's jump into the workout. I'll explain it as we go. We're going to start by getting ourselves warmed up with a bodyweight warmup and then we're going to jump into the next 30 minutes of full body circuit training, alternating strength and power. Go ahead, stand here, flap your wings just like this. Nice. From here we're going to warm up from the ground up. So we're going to hit ankles and shins. So you're going to give me a calf raise. Now lift the toes off the ground, lift the heels off the ground, lift the toes off the ground. So it's a calf Raise. Then a tib raise. Heels up, toes up. Hitting calves and ankles. Hitting tibs or tibias. Right here, front shins. Top of the top of the. Top of your shin. Yeah. Top of the what? Top of the morning to you. It's a Monday, too. It's a Monday. Wake our brains up. Mondays are always hard for me. I've only had one cup of coffee. I talk about this over the weekend. I have a cue, a routine, and a reward. My reward after my workout is coffee. It's a second cup today. All right, from here, hands go behind the head. Give me one. Good morning. Hips go back. And then drop the hips into a squat. Okay, so now you're warming up the hamstrings, glutes, glutes and quads, right? So we're just going to work our way up the lower body. Today. As we warm up, we hit the cast, the ankles. Now we have hammy glutes on the hinge. And then break at the hips. Nice. So push the hips back. Now drop the hips nice and low. Can you get a little bit lower in that squat on the push back knees track out towards the outer three toes. Or push. I'm sorry. As you drop your hips into that squat. Two more right here. Hips back. Stand tall. Nice. One more, one more. Here we go. Push the hips back and squat it down. Let's start. Go. Step back. Lunge. Step back. Lunge. Step back. Lunge. Driving through that front heel, warming up those legs. Nice work. Dropping that back knee towards the ground on some nice train tracks there. Nice stable base. Awesome job. Give me four. Hold your lunge in three, two. Hold your lunge. Left foot forward, right foot back. Big arm sweeps. Reach up and. And back. Reach. And back. Nice. Reach. And back. One more. Reach and back. This time, hold those arms. Reach side to side. Isometric hold for the legs. Open up the lats, the obliques. One more each way. Nice. Drive it up high. Knees high. Knees. Get them up, get them up, get them up. Drive those knees up. Go. Eight, Seven, six. You got it. Five, Four, Three. Two. Lunge. Other way. Left. Right foot forward, left foot back. There we go. Find that lunge. Here we go. These twist again. Isometric hold to the left. Sweep. Nice. One more, one more. Hold it here. This time. Can you reach across your body? Reach. Rotating through that spine. Reach. Pressing palm away from you. Reach. Nice. Reach. One more each way. Reach and reach. Drive it up. Butt kicks, butt kicks. Heels to the glutes, heels to the glutes. Let's go. Here we go. 8, 7, 6, 6. You got it. Back your space. Plank in 4, 3, 2. Walk it out. Find a plank. Hold your plank. Shoulders are stacked over wrist. Core is tight. Pull up on your kneecaps. Push back on your heels. Shoulders stacked or elbows stacked or shoulders over elbows or wrists. Step right foot outside right hand. Easy twist. Shoulder sweeps to the back for three, two, one. Set it down. Switch it out. Left foot outside left hand. Easy twist. Shoulder sweeps to the back for three, two, one. Set it down. Do it again. Right foot outside right hand this time. Easy twist. Drop the elbow towards the mat. Who took the elbow challenge on Friday? Can you get your elbows to the mat? Open it back up. Set it down. Switch it out. Left that left hand. Easy twist. Drop the elbow to the mat. Open those hips. Open it back up. Step back. Here we go. 2. Push ups. Knees or toes. Down, hook. Down, hook. Hold your plank. Nice wide face. Row, row. Elbow to hip for eight. Seven, six. You got it. Five, four, three, two, one. Drop to all fours. Little cat cow. Drop the belly. Wave your tail. Nice. Reverse it. Tuck the chin, spine up. Wave the tail again. Find a nice neutral spine. Right here. Come up. What leg is this? Right leg. Give me a little lunge lean. Go up to 45. Little lunge. Lean all the way out to 45. Lunge. Do it again. Straight up. Lean into it. 45. Lean into it. All the way out. Nice. One more time. Here we go. Open those hips. 45. Moving in all planes. All the way up. Hold it here. Hold it here. Nice. Nice. Here we go. Bear crawl. Hold. Tuck the toes. Knees hover. Hold for 4. 3, 2. Switch it this time. Left leg up. Straight up. Nice. Here we go. 45. All the way out to the side. Nice work. Do it again. Straight up.45, all the way to the side. Love this one. Heel stays connected to the mat. Try to drive those knees over those toes in all planes of motion. You got one more time on the left. To the front. 45 to the side. Stand it up and jack it in. Jacks or text? Jacks or text for 8, 7, 6. You got it. 5, 4, 3, 2. Hold it wide. Hit side to side. Nice work, driving off that bent knee. Nice stretch through the inner thigh. Go. 4, 3, 2, 1. Lock it in. Little switches. Switch, switch, switch, switch. Little impact. Can you make it bigger? Bigger. Bigger. Switch. 8, 7, 6. 5, 4, 3, 2. You're out. Ready, Ray? Nice and warm. She's nice and warm. I'm nice and warm. I hope you're nice and warm as well. Thanks for joining you guys. Awesome. All right. Yeah, we've got creatine lovers on here. Thanks, Megan. She says, I can tell it's all the creatine. Gotta get those strength gains in here too, paired with resistance training. And that's what we're going to do today. We are going to mix up resistance and power. Strength, power. You do your strength move for 40 seconds of work, power move for 30 seconds, back to back into a 20 second recovery. So you're technically working for 1 minute and 10 seconds. 40 seconds of strength, 30 seconds of power rest for 20. Do it again. You have seven super sets to work through today. You do each superset twice? Yes, we alternate legs, arms, legs, arms, alternating. We're going to start on the legs. Squats band is optional if you wanted to go six inches above the knee. Totally optional. You can put it on if you want an extra challenge. Today we're going to wrap them up heavy. So starting on your legs, one dumbbell in each hand at the side. You're going for 40 seconds of a good old banded squat right here. And then you're going to go right into 30 seconds. I'm going to drop down to one dumbbell, a goblet squat jack right there for 30 seconds. 40 seconds of squats right into 30 seconds of squat jacks. You can do it with or without a dumbbell and then you'll rest for 20. Do it again. Ready, Rachel? Let's go. Shoulders down and back. We squat in three, two. Let's go. Squatting it out. The band is there as a nice reminder to drive your knees into the band or towards your outer three toes. Chest up. Push the floor away. Stand up tall. Inhale down. Exhale. Push that floor away. Inhale down. Exhale, Push. Band's gonna activate those glutes a little bit for you. Nice. When we talk about mind muscle connection, I like adding a resistance band because it adds that for me naturally. Okay. I feel that band. I feel that tension. I need to push my band, my knees into that band. Right. Fight the knees from collapsing in. Nice work, guys. All right, you got five more seconds here. One dumbbell or not. We all transition to a jack in three, two. Down to one weight right into 30 seconds. I'm going to a squat jack. Rachel's got a squat tap. 30 seconds. Your pace, your tempo. You can drop the weight and go faster. You can keep the weight and go slower. That's what I'm choosing. You'll get a 20 second break. It comes for you in 10. Let's go. 10 seconds. Here, push it. You're here for 5, 4, 3, 2. Recover. Band's gonna stay right there. Grab a quick sip of water, rest for 20. Same two bows. 40 seconds of squats right into 30 seconds of power Squat jack. We'll go to upper body next. So you're alternating legs and arms. Grab your weights, back on. 40 seconds of squats in three, two. Let's go. Grab those heavy weights. Heart rates high right out of the gate circuit. One, Catch your breath here in the strength. Really intentional about your breathing. Exhaling during the hardest portion of the workout, which is standing up. I'm not sure what that is. We got a phone ringing in the background. Do you remember when we had the UPS guy come? Oh, yeah, we had. Funny, all sorts of things happen. We currently have people cutting down trees outside. Ten more seconds here. The joy of lives, right? Live workouts. You get the real deal. Five, four, transition Jack in three, two, transition Jack. One. Dumbbell or no dumbbell? You decide. H. Come on. One at a time. Inhale down, exhale. Jack, you're going to take that band off the legs after this. Big, strong legs right here. Come on over to the book. Like If I said 10, 9, 8. You've got this. 7, 6, 5, 4, 3, 2. 1. More squat and you're out. Band is off. Moving to upper body. Moving to upper body. All right, band is optional. Great. You can choke without going to switch to a rubber band. Gives me more. More pull. More. What do you call this? Elasticity. There you go around the right foot. Grab one dumbbell if you want it. Hook it through the band. Hand goes on top. Staggered stance. Right foot forward, left toes pop. Single arm. Row. Hold the hinge. Row, row. You are there for 40 seconds. All right, if you're with me, you're gonna step out of the band and drop right into a plank. You are gonna do one row. Four mountain climbers. Row on that left. 1, 2, 3, 4. Row. 1, 2, 3, four. Rachel has your standing option. Okay. We go right from strike into the plank. Grab your weight, grab your band hinge row in three, two, and go. Pull. Adding the band is just an option. This creates. We did this in perform 20 from a kneeling position. You can always take this down to a kneeling position like this, right? You're going to get more tension if you're doing it standing. This band is just going to add resistance way up, resistance way down. For that pull, you got to fight the eccentric motion, which is where the muscle building happens right there. Pull slow, lower. Fight the band. Pull. Hold. Slow. Lower. Fight the band. Come on. Another way to increase resistance without increasing weights necessarily. You can add this band. It's going to add intensity. 4, 3, 2. Get your foot out. Take it to the ground. Here we go. Row on the left. Climb. 2, 3, 4. Row on the left. Climb. 2, three, four. Row on the left. One. Row. 1, 2, 3, 4. This is your power. One. 1, 2, 3, four. Yes. You got 10 more seconds here, guys. 1, 2, 3,4. Finish. 5, 4, 3, 2, 1. You're out. Rest for 20. Same thing. Other side. Get a looping around the left foot. Rowing just on the right this time. Flame proposals just to the right arm as well. Loop the band on the left. Set yourself up. Holding on the right, left foot forward, right toe popped. You row in three, two. Let's row. Row. Hold a little slow. Lower elbow to hip. Squeeze. Lower with control. Squeeze. Fight that tension on the way down. Squeeze. Fight the tension. You can place your opposite hand, your left hand, right on your core. Feel that core fire up as you pull. Hold. Slow contraction. Your core stays tight, but you keep breathing, okay? Those ribs expand even with a tight core. 10 more seconds in the row. 10 more seconds. If you're with me, you're dropping, going just on the right. Four climbers from a plank. Standing with Rachel in three, two. Let's go there. Here we go. Hit the jack. Row on the right, climb, 2, 3, 4. Row on the right, climb, 2, 3,. Back to that single up. Row and climb. Nice work, guys. One row, four climbers or four high. Knees, butts are low. Ten more seconds. We rest and we go back to legs. In five, four, three, two. Rest. Nice work, Dan. Comes off water, comes up, two down, back to legs. We're actually gonna go legs and arms. Curtsy, lunge and bicep curl. Curtsy, lunge and bicep curl. Yes. You can always come back and do the replay. Awesome job graduating from 15 to 20 pounds. Way to go, Tony. We love to see those strength gains. All right, lunge and curl right here. See if I can do this with 25s. Get me curtsy, lunge, bicep curl at the top. Curtsy, lunge, bicep curl. So you're alternating the curtsy each time. Curling at the top. Yes. And then you go into your power. Alternate lunge, drop, drop together, Drop together, drop together. Rachel's gonna slam all the right. Second time through, she'll slam all the left. Alternate with me. Stand with one side with Rachel. Alternate your curtsy bicep curl at the top. Left leg wraps in Three, two. Let's go. Curtsy up curl. Nice. Curtsy up curl. Two separate movements. The curtsy is one move, the curl is the second move. Not just swinging those weights. Very intentionally. Moving from glutes to biceps. 20 down, 20 to go. Here we go. Glutes to biceps. Nice work, team. Full body workout today. Pairing strength 10 seconds with cardio. You are dropping your weight. Lunge drops with me. Knee signs with Rachel. 3, 2. Grab them if you're with me. Right up, left up. Right up, left up. All three of those. Lunge drops. Right. From strength into power. 1 minute and 10 seconds of work. Yes, you can. That 20 second rest is on the other side. Come on, keep pushing here. 10 more seconds. Go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. That's an instructor counting. Mix it up on you. Yeah, mix it up. Grab some water if you need it. Same thing. Curtsy, lunge, bicep curl at the top, lunge drop. Knee slams with rage. Knee slams with rage. 20 seconds, goes really fast. Curtsy lunges in three. Grab your weight in two. Let's go. Curtsy curl. You got this, team curtsy girl. You know, I saw this format and I was like, oh, cool. It's a time draw. And it is technically, but a lot harder somehow. Right now I got time to add. You saw the 40, 30, 20, and we're like, yeah, great time, bro. Kind of longer on the strength, shorter on the power, even shorter on the rest. Come on. Ten more seconds here. Heavy weights. Push yourself. The last tension always feel hard. 3, 2, set them down. Lunge drops. The 10 seconds should be challenging. Go. In the power means you're pushing yourself, and in the strength means you're using the right weight, Right? We want to challenge ourselves. That's how we get stronger, right each workout. It's not about the calories I'm burning during this workout. It's about the stress I'm putting on my body to create muscle and strength gains. Come on. 3, 2, 1. There with those hops. Two rounds done. Moving on. Superset 4. Superset 4. We got to give a shout out to Logan, who says hi to Rachel. Hi, Logan. I think she's doing the workout with you. Superset 4. Shoulders and chest, alternating shoulder press. Push right, push left, push right, push left. If you're with me, you take those weights to the ground. 1. Push up plank jack. Push up plank Jack. Who's done our emom? I love that. I love that format. The push up plank jack. All right, Alternate the shoulder press. See what we can Do I was debating my weights here. Yeah. Almost twenties. We'll see. Yes. Rachel, you try. Never know until you try. Alternate allows you to go heavier. Shoulder press in three, two. Let's go. So you're pushing on the right, then the left. You got 40 seconds here. But like Rachel, she chose to go heavier. You see that alternating. Anytime you go to an alternating try and just increase your weights. Just try it. Worst case scenario is what you drop and switch. That's okay. Nice, nice. Shorten that distance between rib cage to hips. Want a nice tuck under. Nice neutral spine. Soft bend in those knees. Spreading the floor put underneath you. You got 10 more seconds in the press. If you're with me, you're on the mat. One, push up. One Plank Jack. Rachel has your standing option in three, two. Let's go. Find it. Here we go. One. Push up, Plank Jack. Push up, Plank Jack. Come on. Push up, Plank Jack. Push ups are harder after doing shoulders. You ever notice that? Come on. 30 seconds. Yes, you can. You're in the final 10. Let's go. Bring it home for five. Four, three, two. And you're out. There you go. Rest for 20. That one's a burner. Yeah. Push ups are always harder after shoulder press. Especially with no rest. Yeah, like directly from one to the next. All right. Super. Step forward. Do it again. Shoulders. Push up, Plank Jack. Just try and struggle through these twenties. Come on, Rachel. I started with it. Let's go. Yes. You guys might see a real no smile on this one. I don't know. Welcome to my world. I'm always 20 eyed. Rachel's always just smiling, having fun. Here we go. Alternate it. Rack them. Three, two. Let's go. You know, when I'm tired because I give you a longer rest, you see that you need to use a little two inch tip drive. You could use the legs a little bit to get those arms up. Come on. Inhale down. Exhale. Push. Yes, team. If you're trying to get up in those weights, you just gotta slow it down sometimes, right? You don't have to rip it out. There's those shoulders. Holy stinking bananas. Push it for 10. Come on. Nine. You've got this. Finish strong. Transition in three, two, transition. One. Push up. One. Plank Jack. Let's go. Push up, Plank Jack. Push up if you need to. You drop your knees for the push up because your shoulders are on fire. Then you go Plank Jack from your toes. That is a brutal superset right now. Holy. Stick it, bananas. She's like, you're talking to me. I swear. Five Four, three, two, one. Here we go. Just one minute of shoulders. We did it. Grab some water. Grab a sweat towel. You are four circuits down. I think that was the hardest one so far. Anyone agree? Is that the hardest one so far? Hardest one for me. Hardest one for me. Yeah. Your arms are gonna fall off. I feel that. Candace, we have five, or is that six? I can't tell. It's a little blurry. My eyes see a double from Jenny. We got five fires. We only got three bananas from Alyssa. So let's see what we can do. And superset 5. All right. Deadlift, lateral lunge. I think Alyssa needs heavier weights for her shoulder press. Someone get her some heavier weights, my friends. Deadlift, lateral lunge. We're. Put the band back on. I'm going to put that band back on. If you want it, it's going to go around your calf, your ankle area this time. So I'm going right about where my glue socks are. All right? Never want it on the ankle or the knee. You're going to be a staggered deadlift, so try and go heavy here. All right? Stagger. Deadlift right before left toes popped. Hinge, hinge, hinge. When I get to the top, that back left leg is just gonna give me a little lift. Little glute activation. One deadlift, one rear lift. Okay? Crush the margins in your armpits. You only do each side once. We go in three, two. Let's go. Hinge, hinge, hinge. Stand tall. Little lift for that back leg. If you got a nice top band on, you're not going to get a lot of lift. It's a little squeeze for that glute. So I'm hitting glutes and hammies on the right. The leg lift on the left hits them on the left, glutes and hammies on the right, glutes and hammies on the left. Can you control that leg? Lift up and down. Control a little lift. Don't just let that leg fall back down. Slow strength right here. Trust me, you'll get a chance to raise your heart rate Next. You got 10 more seconds here. I didn't even tell you what's coming, so you're gonna do, if you're with me, a squat and a circle hit. Rachel's got a squat leg lift in three, two. Let's go. We're gonna hit just on the right with me. Squat hit. Squat hit. Squat hit. Come on. Nice hit. We'll hit the left side next. Come on up. Come on. You want higher heart rate. Get those hands overhead Pin it. Hit it. 10, 9. Yes. Bring it back to fun dance move from Friday. 3, 2, 1. Yes, team, same thing. Other side. Left foot forward. Right toes popped. Staggered deadlifts on the left. Rear leg lift on the right. I hope your hands on knees after those power pushes. Guys, challenge yourself today. It's Monday. Come on. Here we go. Deadlift on the left in three, two. Let's go. Hinge, hinge, hinge. Stand tall. Lift. You gotta do a little core challenge there too, because you're transferring the weight to that front foot totally. It's 80 in the left, 20 in the right. Now it's 100 and 0 as you activate that glute muscle with that straight leg squeeze. Nice work, team. Hammers and glutes, posterior chain. Low back is turned on, too. Strengthen what I like to call my mommy muscles right here, legs and back. If I'm ever in doubt of what to do for a workout, I hit legs and back. They are your foundation. You're here for four. Three. Transition in two ways. Down. Surf your head just on the left. Rachel's got your option. Take up that impact. Still squeezing through those glutes. Lift those legs. If you're with me, I want constant tension on that fast. Push it, push it. Let's go. Ten. Come on. Finish. Back to arms on the mat in three, two, one. Way to go. Nice work. You have a heart rate. Band is off. Kona, you strong on Monday. How we feeling? You're five down, two to go. There go those bananas. We got three from Erica. No, sorry. Five five from Alyssa. You got me. She said you got me. Did you grab those heavier weights, Alyssa? There we go. That's what I was looking for. You're on the mat. Chest and tricep. We'll finish with circuit seven. Abs and core band is optional if you want to put it around your thighs. Six inches above the knees. Again, you'll have the option to add a glute bridge with skull crushers. Glute bridge with your skull crushers. All right, so here's what we got. You got 40 seconds of skull crushers, optional glute bridge hold. If you want to add an abduction, that means at the top, open down. As I push up, I open the band. Inhale down, exhale open. That's your option for 40 seconds. From there, you go right into. And a single sided bicycle crunch hold. Hold like this as I open and close in a chest fly for 30 seconds. All right, Rachel, you can just give me a bent knee hold or you can give me feet on the ground for your chest fly. Triceps and chest. Lift your hips up. When I actually first set it up. Here we go. There's a marshmallow under the small of your back. Smush it. Once you've smooshed it really good. There's a blueberry on your belly button. Smush it. Once you smush both the marshmallow and the blueberry. Now, from here, you got tension on the band. Now you lift your hips. You're holding that option. Hold it. Option. Feet on the ground, hips on the ground. Skull crusher in three, two. Let's go. Inhale down. Exhale. As I lift, I have the option to open that band, drive the knees out, engaging my abductors or my outer glute. Glute mean. Nice isometric hold here for the lower body, focusing on the triceps, the back of the arm. For the upper body. Option to add that abduction at the top, stretching that band apart at the top. Inhale down. Exhale, push and open. Inhale down. Exhale, push and open. Nice work, team. You got 10 more seconds here. 10 more seconds here. After this, you're going into that single sided bicycle hold with a chest fly. We're there in three, two. Hips hit the mat. One leg out, one leg in tension on that band. Chest wide. You have the option here to keep the neck and shoulders on the ground. You have the option to add a challenge and elevate the neck and shoulders. Core is turned on, chest is turned on, hip flexors are turned on. You're here for 10 more seconds. Yes. You can finish strong for 4, 3, 2. And recover. Rest for 20. You're gonna stay right here. Same thing. You're gonna lift the hips. Skull crushers option. Add the abduction. Then you're gonna switch your bicycle hold and go into chest fly. Here we go. Squish the marshmallow, crush the blueberry. Lift the hips. Skull crush in three, two. Let's go. Inhale down. Exhale, push and open that band. Inhale down. Exhale, push it open. Nice work. Slow, controlled strength here, slowing it down to focus on strength here at the end of your workout. Nice work, guys. If you're with us, we're doing the 411 challenge this week. It's four strength workouts. Today was full body. Tomorrow's arms will hit legs and core. And then you've got one Pilates workout and one cardio workout. You're here for 10 more seconds. Transition chest fly in 4, 3, 2. Transition. Holding. Other way. I can't remember which way I Did. There we go. Nice work. Inhale down. Exhale. Pull together. Inhale, down. Exhale. Pull the weights together. Soft arc bend in those elbows, chest, and shoulders. Can be on the mat or lifted if you want more core engagement. Nice work. You've only got 10 more seconds here. 10 more seconds. Yes. You can finish it for three, two. And recover. Nice work, guys. Grab some water. Circuit seven is ABS. The band's gonna stay right here on your thighs if you want it. We're gonna start on the mat, and then we'll get up to standing for some cardio to finish with. You need no equipment besides your optional band here for Circuit seven. Okay, I'm gonna start like this. Doesn't matter which side. You're gonna do both. Clamshell, so feet touch right here. Clamshell, lift, kick. Together, down. Clamshell, lift, kick. Together, down. That's what you're doing. You're here for 40 seconds. Shoulder stacked right on that elbow. After that, we're all getting up, and you're going into a lateral shuffle with the band. Lateral shuffle. All right, those are your two moves. Rip race. Let's go. Circuit seven. Let's finish strong. You're here in three. Three, two. Let's go. Open. Lift, kick. Feet together. Lower with control. Lift, kick. Feet together, lower. Control. The kick is optional. You can just hold that lift. Yes. Stay high to your outer glute lead right there. Outer upper, butt cheek. As no.1 from build 30. There it is. Bring it back. Lift kick. Obliques are firing, too. Lift, kick. Ten more seconds here. Then you're up for that lateral shuffle. Yes. Standing in 5, 4, 3, 2. Everybody up as fast as you can with the band on. Here we go. Shuffle, shuffle, shuffle, shuffle. Hit. Shuffle, shuffle, hit. Shuffle, shuffle. Hit those other glutes after those clamshells. Right from clamshells into lateral shuffles. Feel the fire in the outer glutes. Come on. Come on. Move it. Push that heart rate. Push your pace right here. 5, 4, 3, 2. Recover. Yeah. Ridge, back to the mat. Clamshell, other side. Clamshell, other side. Whoo. Sweaty forearms. Here we go. Clamshells and obliques. Lift kick is optional. This, and you're up for lateral shuffles. That's it, guys. No bonus moves. We're at time. You're there in three, two. Let's go. Lift, kick, together, down. Lift, kick. Together, down. Obliques, glutes, abs and core. Obliques, glutes, abs, and core. Make that mind muscle connection. It's easier with the band for me. Oh, I Feel it. Come on. Fight through it. Yes, you can. Right here. Kick it. Extend it. The farther you kick, the harder it is. That glutes. That'll work you. Yes, you can. You're almost there. 5, 4, 3, 2. Up to standing. Lateral shuffle is my final time. Hit. Hit. My glutes feel like jello. Come on. Pushing, guys. The band is tighter than I thought it was. Holy bananas. Woo. Bring it home. Bring it home. At least you're fresh. It's Monday, right? It's Monday. Thank goodness. This has a bright. Yes. Thank goodness. Coming out from my rest day yesterday. Feels good to move. Band comes off in five, four, three, two. Recover. Nice work. Band is up. We go. Oh, my God. Yes, team. How you feeling? Happy Monday. Little lunchtime sweat. Don't you wish every Monday was this fun? Right? You love the new lunchtime lives, Alyssa. Good to know. Way to go, Heather. Yes. Nice work, Sonia. Right. No air left in Seattle because she sucked it all up. I feel that, yes, you can absolutely come back and do this workout later. Michelle. Nice work, you guys. So fun. Glutes on fire, right? Right here. Did anyone else feel that? Starting Mondays is so much more fun. Mondays is so much more fun. Right? Same time tomorrow? No, I'm sorry. I wish. We gotta get some work done. Work to do. We gotta get some work done before team NML head to Arizona this week, you guys, for our first ever NML retreat. If you want to follow along, follow along with us on the gram. We'll be sharing behind the scenes. Let's go. Right toes up. Hamstring, scoop, reach, big shoulder rotation. Hamstring, scoop, reach, big shoulder rotation. But it is fun to have a Friday live and a Monday live, right? Imagine if we went live every day. Every single day. We might die. Rachel and I might die. One part time. Nice work. From here, stand on that left leg and pull that right heel to your glutes. Stretch out that quad. Nice work, you guys. Thanks for showing up with us. Mondays are way more fun when we go live at noon. Okay, Take that leg. Wrap it around. Just give me a little, like, reach, side, body. Oh, that feels good. Nice. Now from here, go for a forward fold. Yeah, there we go. That feels good. Same thing. Other side. Let's go. Left toes up. This time. Scoop and reach, reach, Big rotation. Nice work. So I mentioned this during the workout, but We've got our 411 challenge happening right now. Four strength workouts, one Pilates workout. We're coming at you with a new bar workout this week and one low impact cardio. Workout. Nice. One more time here. The bar workout is old standing too. Something we've never done before. That is true. Never had an all standing bar workout. For all my outstanding friends. This one's for you. All standing bar got coming live later this week. You got your live workout with us today. Could have counted for your cardio workout too. Cross it. Reach it. Nice side body reach. Open up those obliques and those glutes and those lats. Now forward fold. It feels so good. Thank you J so much for showing up and sweating with us live is what I was trying to say. Right, there's the tongue twister. Let's go back in the palms to touch round through the shoulder blade. Open up the chest. Fingers connecting the back. Big chest expansion. Nice work. Hands go over to the right hip. Gaze over your left shoulder. Drop it. Thanks for showing up and sweating with us live. Always so much fun. Also special thanks to our brand partners. Now over to the left hip for sponsoring today's workout. Like I mentioned, I've linked my full supplement routine below if you're interested on YouTube as well as if you want to check out the creatine that I use, creatine monohydrate that I take 5 grams a day of. I've got a special link for you down in the description below on YouTube that's going to take you to Amazon where you can get a special discount code. Now right now you can use it. Ok, so make sure you take advantage of that discount. Creatine does not go on sale often because it's a pretty affordable supplement. So take advantage of this. If you're watching us on Instagram, all you need to do is comment on this live workout now and oh w and I'll send you that same link and discount code so you can check out my creatine on Amazon. Thank you guys so much for showing up and being here with us. We are going to be live again. Don't you worry. We are coming live again next Friday, March 7th. But this one is going to be for our members only. So if you're part of our YouTube membership community, we're coming live with you next Friday the 7th. And per your request. You asked for it, I didn't. Rachel's excited. We're going to be doing a live strength and kickboxing workout. It's going to be so fun. These are not my favorite workouts, but you requested it and I'm here for you guys, so we are going to do it. That's for our members only. If you're interested in getting more live workouts like this, all you got to do is hit that join Button on our YouTube channel. For $5.99 a month, the price of a small cup of coffee, you can become part of our YouTube membership community where you get more live workouts just like this one. We're also bringing on a live expert for a Q and a chat in March and this month in March with our members, we are bringing in a pelvic floor physical therapist. So stay tuned. In the members chat, Caroline will be asking you what questions you want to get answered about pelvic floor health. Lots of good options, especially if you want to talk about pelvic floor menopause. She is very well versed in that too. I know that's been a hot topic in our community. And as I mentioned, Team NML is heading to Arizona this week. So if you want to follow along, check out our Instagram and we'll be sharing some behind the scenes sneak peeks of what it's like to work out with us live, go hiking in the desert and eat some amazing food. Thank you guys for being here. Thanks. Now we're so grateful for their partnership again. Check out the links below if you want to check out my creatine. And we'll see you guys next Friday. Members for another live workout. We're coming for you. Have an awesome week. You guys. Have an awesome week. Log off Instagram. Thanks for sweating with us. Thanks for sweating with us on YouTube, you guys. Awesome job. Thank you. Thank you. Thanks for reminding us to inhale and exhale. Right? So important, especially as we talk about our pelvic floor health. Love the repeat move. I love it. Thank you guys. Thank you. Oh, can't wait for next Friday. Jenny, excited to have you with us. Way to go, you guys. So fun. Awesome job. Claudia, Jennifer, Lori, Kayla, Amanda. We got five bananas from Amanda. Thank you. You guys are so awesome. Thanks for showing up and sweating with us. Thank you, Sharif. So excited. Nice watermelon element in your water bottle. I love that, Mellie. We have it too. I also have watermelon in mine today. Nice work and oh, we're praying for you first live after your miscarriage. I hope you felt good and I hope you feel stronger today. Such a tough season. As someone who has been there, there's just like no words. I wish I had the right words, but you're amazing. Hang in there and I hope you have the good support system on your side. Awesome job, you guys. Oh, you were doing our power power leg workout. You got the notification. We were going live. That's so awesome. Nice work, you guys. Awesome job. Keep up the good work, everybody. Have an awesome week, and we'll see you guys next week.