LIVE 30-Minute Full Body Dumbbell Workout (Strength, Power and Abs)

Tell me you can see me. Tell me things are good. I see the volume thing bumping. That means it's good, right? Hopefully you guys can hear and see us. We've had some issues with lives lately, but hopefully that is not today. Hopefully you can hear and see me. We are pumped to be live with you today on this Wednesday. I saw the chat is already blowing up and we have so many people who are here for their first lives and I just have to give a couple shots. We got a thumbs up from the team in the back. We've had issues with lives lately so I feel like I'm nervous every time I hit go live. But so excited you're here. Alexis, awesome. Thanks for being your first live. And Cat, Catherine, Katherine. I'm not saying that right. First live for you too. And Raquel, first live for you to first live for Esther. Oh, my goodness, you guys, Esther's from Canada. Thanks for being here. First live for Katie. So many first time. Andrea, first time live. Lori, first time live. Oh, my goodness, you guys, we have so many first timers come in. Hello. From all over the place. Hi, Kathy. First live. We got people from Virginia to Washington to Colorado to Indiana to Chicago. First live for Amy. So many first lives. If it is your first live, I'm so sorry if I missed you. We have to give a birthday shout out to. Whose birthday is it? I'm missing it in the chat. Is it Maureen? Maureen. Happy birthday, Marine. Everyone's saying happy birthday so many times. So many people joining. First time. I love it. Let's, let's do this. This is so fun. I'm going to set my watch to hit for this workout. It is strength power abs. You can choose to go hit or you can keep it all low impact and follow along with rage. You can always go just strength. Okay, so we go a strength move, a power move and then an ab move. Spa. We call it a day at the spa. If you're not familiar with our spa workouts, you've got four circuits. There are three moves per circuit. Like we just chatted about. One strength move, one power move, one ab move. All you're going to need are dumbbells. All right, we have anywhere from 25 to 15 pounds with me. That's what I have. And, and you are going to do each exercise for 40 seconds on a 15 second rest. You do each circuit twice. All you need are dumbbells. Again, I have anywhere from 25 to 15 pounds. Grab whatever you have. We're going to get warmed up and then we're going to jump in and get this party started. Strength, power abs. Let's do it. You start right here. You're just going to flap out those wings. Going to get ourselves nice and warm. Nice. Wednesday live, right tonight. Love a good live workout. So fun. It's going to be a mixed up midweek too. It is. Big inhale, reach up, exhale both hands, just claps elbow to elbow. From big inhale, lift your elbows up, then drop one side. Nice work. Open up the lat, open up the obliques, come back to center. Lift the elbows up and drop to the other side. Nice. Back to center. Nice. From here, you are going to take your hands behind your head. You're going to give me a hip hinge, stand tall, calf raise. So push the hips back, stand tall, roll to the toes, roll back to the heels. Warming up from the ground up, we're hitting the calves and ankles here in. And then you're opening the hamstrings. Back of the legs. Nice little lift. Low back is opening up there too. Awesome job. We got two more here just like this. Nice work. Last one here and then you can take a wider stance if you need to. We're dropping into squats, so you're just going down and up. Knees are going to track towards those outer three toes. Chest up, eyes up. Trying to get a little bit more depth or range of range of motion with each squat. Think about pushing the floor away from you as you stand tall. Push it away, push it away. Nice. You've got four. Awesome job. Three. We're gonna jack it out in two. And one. Jumping jacks. Jacket, jacket. Jacks or taps. Jacks or taps for eight. Seven, six. You got it. Five, four, three, two, one. Right foot forward, left foot back. You're gonna give me a lunge knee drive. So it's a lunge and a drive, a lunge and a drive. The knee drive is optional. You can always just tap, lunge and tap. So think about dropping that back. Left foot to the ground, drive through that front. Right foot lunge, tap, lunge, tap. Nice. You've got four. Hold it high in three. Nice work. Two. And hold it here. Nice, gentle knee hug. High knee runs, high knee runs in three, two. Let's run it. Get those knees up, get Those knees up. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Switch it. Left leg forward, right leg back. Lunge drive, lunge drive. So now I'm dropping the right knee towards the ground, driving through that front left foot drive. Nice work, team. Give me four. Three Butt kicks in two, one. Just hold it here. Give it a squeeze. Transition to butt kicks in three, two. Let's go. Heels to the glutes. Open the quads. Nice. Run it out. Heels to the glutes for eight. Seven, six. You got it. Five, four. Three, two. One. Nice work. Takes it back your space. Hands hit the mat. Walk out. Find yourself in a nice high plank position. You're gonna hold here. Shoulders are stacked over wrists. You can always drop to the elbows. You can always drop some knees like Rachel. Holding here. Push back on your heels. Pull the shoulder blades apart. Pull up on your knee. Calf. Nice work. Holding for four. Firing up that core. Three, four, two. Let's go. Step right foot outside right hand. Big easy twist. Open the glutes. Nice. From here, can you drop the elbow down towards the mat? Open up the hip. Open it back up. These follows fingertips. Set it down. Step back. Switch it out. Left foot outside those hand. Easy twist. Drop the elbow to the mat, opening those hips. Open it right back up. Set it down. Plant switch. Right foot outside right hand. This time drop. Still a half rainbow to the butt and back. Heel to your glute or heel of your hand to your glutes. Nice. One more. Set it down and switch. Opening the shoulders here, opening the hips. Heel to glutes. Heel the hands. Nice. Open it up. Take it down. One more. Open it up. Take it down. Nice. From here, find that plank. Pull your knee. Elbow. Elbow. Knee to elbow. Knee to elbow. You could have go bird dog if that doesn't feel comfortable for you. You got 8, 7, 6. You got it. 5, 4, 3, 2. 1, 2. Push ups. Knees or toes. All the way down. All the way up. Down, up. Drop to the knees. Cat, cow. Drop the belly. Wave your tail. Nice work. Reverse it. Spine towards the ceiling. Tuck the chin. Find a nice neutral spine. Neutral tabletop. Right hand behind the head. T. Spine rotation. Drop the elbow open. Nice. Think of your mid and upper back as a washcloth. You're wringing out the water. Rotating through that mid upper spine. Set it down. Nice work. Tuck the toes. Knees hover. Hold that bear crawl right here. Knees hover. Push the hips high. Knees hover. Push the hips high. Knees hover. Push the hips high. One more. Hips go high. Knees come all the way down. Here we go. Left hand drop and open. Drop and open. Nice work. You got two more. Rotate through that mid upper back. One more. Rotate through that spine. Set it down. Step all the way back. Slow burpee. Step it slow. Burpee. Walking right, left, up, down. Switch now. Left, right, up. One more each way. Okay, so think about the movement you're doing. You're doing a full squat. A plank. Stand up when you get to the top. Back to jacks for eight, seven, six. You got it. Five, four, three, two. Hold it wide. Hit side to side. Feet can stay planted or toes can pop up towards the ceiling, depending on range of motion here. Nice work. Side to side, opening up those inner thighs, driving off that outer glute. You have four. Nice. Three. Awesome. Two and one. Walk it in. You warm? Raise some water. She's warm. I'm warm. I love a good warm up. You guys. I hope you're ready. Hope you're ready. Grab your weights. Thanks. High knees and butt kicks are hilarious. We love when the toddlers join us for the workout. Welcome, Gabrielle. First time from Canada. We have. Oh, I'm not going to say it right. Cynthia, I'm gonna call you Santhia from India. I just love that we are here from multiple times out getting our sweat on. Grab your workouts first or grab your workouts. Grab your dumbbells. First circuit is going to focus on the legs. We're gonna hit squats and lunges. Strength, power, abs. Lower body first. So grab your heavy weight. Okay, 40 seconds. On 15 seconds up, I'm starting my 25. Right foot forward. Left toe popped. 80% in my right leg. 20 in this left toe. Weights are going to frame my right foot. It is a staggered squat, so that means we're transitioning the majority of the weight into that right front foot. All right, 80, 20 squat. 40 seconds. You're here in three, two. Let's go. So I'm thinking about pushing the ground away from that right foot as I stand tall. Now if you do workouts, you'll see goblet squat a lot. I love a good goblet squat, but a lot of times people just don't have a heavy enough weight for goblet squats at home. If you don't, this is the move I would say to do this staggered squat. If you don't have heavy weights, you want to challenge yourself. Move to a staggered stance. You're going to put 80% of the work into this right front foot. You're going to make it harder on that right leg. Switch the load if you don't have lighter weights. There's a lot of ways to make exercises harder. This is one I love a staggered squad. And you're here for 5, 4, 3, 2. Give me one more. Down, up. Nice work. I'm gonna drop this Weight and keep this one down to one weight. I'm gonna take my left leg all the way back. Lunging clean. This dumbbell is going to tap the ground. Clean it up. Lunge clean. This is your power move in three, two. Let's go. Tap clean, tap clean, tap clean. You'll notice still 80 of the work is here in this right glute. Left leg is stepping, stepping back. If lunges don't feel good for your knees, Rachel's got an awesome modification for you. She's going into more of a deadlift. A hip hinge versus a hip drop. Nice work, team. 20 down, 20 to go. It's power. It's meant to raise your heart rate. Yes, you can. 10 more seconds here. Come on. 10. Nice. We go to abs. Abs are next. In 5, 4, 3, 2, recover. I'm taking it all the way off to the ground. Rachel's gonna stay standing. The heart rate, chop half kneeling with me standing Rachel. I'm gonna do it with the top of the dumbbell head in three, two. Let's go. So I'm chopping up. Come back to the left hip. Recover, chop, recover. Chop, recover, chop, recover. Nice work. Just grabbing the top of the head creates the weight, the dumbbell a little bit. Dis even proportion versus holding both heads. It makes this chop so much harder to me. Taking that weight across the midline, strengthening the entire core. Deep core, outer core, side glutes and abs. Side abs and obliques for four, three, two, and recover. Pull the bananas. Those are your three moves. Now that you know them, you're gonna do them again. All on the left leg this time. Left leg forward, right leg back. Sacred squat lunge. Clean kneeling or standing chop. All right? Do each move twice. That means it's only once per side. It's kind of like no repeats. It feels fast, right? I like this format because it goes so fast. Left leg forward, right leg back. That 40 second timer starts in 3. Grab your weight. 2. Let's go. You got that 80, 20 stance. Now the weights are framing that left front foot. Left front foot pushes the ground away as I stand tall, focusing all legs. For circuit one, we're gonna go to upper body. For circuit two, we're gonna alternate. You have four circuits. Two circuits on the legs, two circuits on the arms. 20 more seconds here. Make sure you're using heavy weights. Make sure it feels challenging. You're gonna drop down to one dumbbell in 10 seconds. Let's go, team. Finish it. Come on. You got this. You're here for 5, 4, 3, 2. And recover. I'm gonna hold the weight in my right hand, tap it to the ground, clean it to the shoulder. Lunge, drop the hips. Deadlift, hinge at the hips. We go in three, two. Let's go. Lunge, clean. Lunge clean. Tap it, drive it, tap it, drive it. So it's not my arm that's moving the weight, it's the hip drive. My hips are powering up, driving that weight up to my shoulder. Hips power up. Glutes, hammies, hips. They're all working right here. You got this. Nice work, team. Low impact, high power. 10 more seconds. 10 more seconds. Let's go. Nice. Final five, four, three, two. Recover. If you're with me, half kneeling. If you're with Rachel, stay standing. Chopped. You don't like top of the head, hold one. Head of the dumbbell. You can chop, chest, recover. We go in three, two. Let's go. Chop. Recover to the outside. Hip, chop. Recover to the hip, chop. It's a big, powerful movement. Today's ab move. We're not messing around. Not just lying on your back doing crunches. We've got some big, strong, functional core moves for you today. 20 downs, ready to go. Come on. Finish. Circuit one. The water break is on the other side of this, guys. Water break comes for you in 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2. You're gonna give me one more. Nice work. No joke. Grab your water. One circuit down, three to go. Legs, get a break. Let's go to arms. Let's go to arms. I love the little rattle dumbbells. My kids had those too. Cutest thing ever. Nina loves the lunging clean. We always like hearing from you guys what moves you love so we can bring them back. We're going to arms. Back, bicep, chest, isometric hold. You're gonna row. Hold it. Here, drop, right, drop, left, drop both, drop right. Single, single, double. And then you're gonna put the weights out across, lateral push, burpee, plank and row. Lateral push, burpee, plank and row. Rachel Domini, the burpee squat, row. Then you got two push ups, two knee drives, two push ups. Plank with Rachel. Grab the weights. You want to use big, strong back. Largest muscle in your upper body. Don't cheat yourself. Here we go. Roll both up. Drop right, drop left, drop both. You're hinging at the hips. We go in three, two. Pull them up. Drop right, drop, left, drop. Both, hold. Right, left, both, hold. So there's constant tension on your back. Right, one arm is always holding, except for that double row. Single, single, double hold. Single single. Come on. Double pull. Yes. There's a 2x4 from your head to tailbone. Nice flat back. Nice strong core. 10 more seconds, you're gonna set those weights apart. We go to power in 5, 4, 3, 2. Recover. I'm gonna set one weight here, one way here. I'm doing the lateral hop. Hit the deck. Pull. Okay, start to your right. Rachel, stay standing. Squat, pull, hop and row in three, two. Let's go. Push. Hit the deck. Pull. Set down. Control. Up. Push. Hit the deck. Pull. This is your power up. Push. Hit the deck. Pull. Nice work. Come on. Strength. Power out. Raising your heart rate. Still building strength. 20 down, 20 to go. Whether you're standing or planking, you think you're not pulling. Elbow to hip. I want to hit right there. 10 seconds. Come on, team. Nice work on the abs. In five, four, three, two. Recover. Woo. Eating my hair. Everyone's got two push ups. Kneeling or on your toes after those two push ups. If you're with me. Plank hold. Knee drive. Knee drive. Should say shoulders are in this too, because my shoulders are feeling this. Here's Rachel. Instead of knee drive, you're holding a plank for two seconds. When I'm tired, you get a longer break. Whoo. Two push ups. Two knee drives. In three, two. Let's go. Down, up, down. Pull, Pull. If you're with me, pull. Pull up here with me. Down. Hook, down. If you're with Rachel and you're doing push ups from your knees, I challenge you to pop your toes for that two second plank. Hold. Try it. You can always go to an incline. Down, hoop, down, pup. I know you guys want to work on your push ups. Mel Robbins just said every woman needs to be able to do 11 push ups from her toes, right? I know it's trending on the social. Come on. Yes, you can. 5, 4, 3, 2. You're out. Nice work, guys. Grab some water. Those are your three moves. You're going to do it again, except this time, instead of back rows, you're going to give me bicep curls. Drop right, drop, left, drop. Both. It's a half curl. Holding halfway. Constant tension. I'm gonna drop to my 20s. Got the weights you want to use for curls? Hold halfway. Right, left, double. Why is my heart so high? I know you're on it. Three, two, pull it up. Halfway, drop, right, drop, left, drop both. Hold right. Same thing. Constant tension on the bicep. Right, left, both together. Right, left. Nice work. Get those elbows off your body. Use your biceps. 10 seconds. Man, it feels hard. So it should. Yes. Rachel, are those 20? They are. I tried. Four, three, two, recover. Yes, we're trying. Wasn't that a goal? It was bicep curls with 20. I was like, okay, just one time on biceps. This is the time to do it. Everybody wants Rachel's strong arms after yesterday's 20 minute quick arm workout. So many comments. Everyone's like, where are Rachel's arms coming from? Right here, right here. Lot of push. Plank and row. You're there in three, two, let's go. Push. Hit it. Pull up. Push. Hit it. Pull. Your pace, your tempo. It's all time intervals. You work at your pace. Look at this big athlete move, Lynn. We love a big, strong, athletic movement, don't we? Yes. Guys, 20 down, 20 to go. Come on. Strong core, strong back, strong heart. Right here. Final 10. 10 seconds. You got this. 5, 4, 3, 2, recover. That's right. Two push ups, two knee drives or play pool. Push ups are harder when your heart rates high. Three, two, let's go. Down, up, down, up. Pull, pull. This is where I stopped talking. Start breathing. Come on. You gotta put in the work. You want to get better. Why'd you show up today? You're 1% better. Right here. 10 seconds. Y. Come on. Those final 10. Don't feel hard. You're not trying enough. 5, 4, 3, 2, recover. Holy bananas. Two circuits. Neck, bicep, chest, core. You want a 20 minute workout? You're done. That's effective. You want to stick around, you got two more circuits. We got three bananas from Esther. Holy bananas is right. We are bringing it today. All right, guys, back to legs. We move laterally for the arms. Let's move laterally for the legs. Lateral lunge. One's to the right, one to the left. Front back skater. Hop. Who's done? Split strong 35. One of my favorite moves from it cardio is going to be a single leg. Front back skate up front, back skate here with Rachel. You can hold, do a little pogo bound. Whatever feels good for you. Single side skater and then for your core, one way. Good old squat standing crunch. Okay, those are your three moves. If you got lighter weights, double them up. You want two weights framing the foot. I'm gonna go one heavy. Take it to my left hand. We're gonna go right leg first. Lateral lunge to the right. Lateral lunge to the right. In three, two. Let's go. Lateral lunge, drive out of that hole. Lateral lunge, drive out of that hole. Dropping into his bent leg. Driving on. Think about that outer glute. I like to think about rolling the weight to the outer edge of my foot, driving off that outer foot. Push the ground away. Push it away. Stand up. Nice. Control it down. Drive out with some power. Control it down, drive out with some power. Nice work, guys. Did you know I hated this move for so long. For so long. It was so hard for me because I think my outer glutes, they're kind of hard to work if you're not intentional about it. Right, right. And mine are weak. 3, 2, 1. Isn't that funny? Now I like it. Now she loves it. Now I love it. I'll be honest, the move, I'm the weakest in my adductors. And same thing, those single leg slide outs. Copenhagen planks, I don't love them. They're tough because they're hard because I don't lose muscle. Okay, front back, on the left, hit right. Front back, on the left, hit right or hold. 40 seconds in three, two. Let's go. Front, back, hit it up. Front, back, hit it up. This is your power move. Nice. It's a single sided skater. Hit, drive, hit, drive. Adding a little agility here on the left. It's optional. Pretend you got a line on the ground. Front and back. Hit. Today's pretty jumpy and athletic, huh? We love a good athletic workout. Functional training. Nice. Moving in all planks. We've been talking so much about the benefits of jump training, right? Like just a little impact like that. A little external stress, a lot of internal gain, bone density. Come on. Five, four, three, two. Let's go. Scrunch, squat and crunch, crunch. Scrunch one way each head of the chest. One squat, one crunch. Three, two. Let's get a squat. Right knee, left squat. Nice. Let the heart rate come down. Recover standing core. Squat, crunch, squat, crunch. Nice work, team. Yes. Love it. Looks so good. We love standing abs. Oh yeah. Standing abs for the win. Have you guys done. It's a 10 minute standing abs video where you're pregnant in it. One dumbbell. All standing is one of my favorite ab workouts ever. Pink shirt. Pink shirt. Yes. You know, five, four, three, two, one. That's one of our most popular workouts of all time. According to Google. People love standing exercises. You guys like all standing? Not gonna lie, I'm prone to. I like the up, down, I like functional. But I get wanting all standing in seasons of life when you're pregnant, injuries, things like that. You have kids with dogs, haven't vacuumed in a while. Yes. We got Raquel. She loves that 10 minute weighted abs, Right? So fun. Nice. Dripping with sweat. Me too, Lori. Yeah, bananas. Ready? Let's push it. Do it again. Lateral lunge to your left. Lateral lunge to your left. Holding the weight in your right hand. Hit left. Hit three, two. Let's go. Hit left. Drive out of the hole. Get left. Drive out of that hole. Nice work. One lateral lunge, driving off that bent knee, strengthening those strong outer boots Rachel's got finally now. Right. It's fun, though. If you guys have been doing the challenge we're doing now, it's a lot of older videos. Yeah. And to see the weights we're using is so crazy. It is. And just to see, I think, just like the strength gains, right? Yes. But to also see that takes time. Yes. Those videos are from like two years ago, three years ago, five years ago. It does not happen overnight, guys. Five, four, three, two. Let's do one more because we can. Yeah, there it is. All right. Front back skater. Front back on the right leg, skate to your left. Front back on the right, skate to your left. We go in three, two. Let's go. Front back, hit left. Front back, hit left. Nice work. We'll throw back. Back to split. Strong 35. We always love the moves you want to see. Come back. Whether it's from a program, a workout, let us know. Favorite moves we want to hear from you. I asked you your favorite moves and you're gonna show up and work on number 10 of the summer program. New summer program coming June 9th. Get excited. Ten more seconds here. Let's go, team. Last five, four, three, four, two. One more. Because you can. Way to go, Liz. Squat and crunch. One weight, hold each head. Okay? You're on your back side for circuit three. After this, grab your weight. Three, two. Let's go. Squat, standing crunch. This is your ab core move right here. Move three, starting three, finish strong. One more second to go. After this, on your backside, arms and abs. Nice work, guys. One rep at a time today. That's how we get through it. Little Wednesday hump day. A little midweek action. Crushing. Nice, team. Keep pushing right here. What would it look like If I said 10 more seconds? 10 more seconds. You are here for 5, 4, 3, 2. And recover. Nice work, guys. Grab some water. Three circuits down, only one to go. You're on your back. Glute bridges and skull crushers. Yes. I love it. Way to go, Angelina. You usually work out when your 2 year old naps, but today's live is extra hard because he's running around all over you mom life, right? Alexa says she doesn't love the all standing core. I love it. We like to know what you guys like, but now you understand why it's hard to please everybody. All right, on your back, triceps, toe crushers with a glute bridge hold if you want it. Hollow rock to crunch. And we're going to finish with power. So we're going to go strength, abs power. In circuit number four, your power is going to be a single arm snatch. Because that was voted your favorite move in the poll. We took snatch to a single sided squat thruster. Set it down. Switch. Let's start with skull crushers. I'm into my 15, coming down to my backside. I'm going to go single leg through bridge hold to make it harder. You want double leg hold or you can miss the bridge altogether and just give me some skull crushers. All right. Heels tight to the glutes, arms overhead. Choose one leg of both, dropping the weights towards your head. In three, two. Let's go. Bending just like that. Elbow joint extend. Bend and extend. Heel is nice and tight to the glutes. One rep at a time. Inhale down, exhale, push. Inhale down. Exhale, push. We're focusing on the back of the arm here, the tricep, right? That isometric glute bridge hold is getting me today. I'm feeling the shake. Embrace it. Use your breath. Put the energy into the muscles that are working right now. It's my gluten, hamstring are holding me. My tricep is using that weight to get stronger resistance. Let's go. Fight the resistance. You got five seconds. You can do this. Final five, four, three, two. And recover. Nice work. One dumbbell overhead is totally optional. We're just going into a dead bug. I'm going right here. Crunch and push. Crunch and push. You're there in three, two. Let's go. Pull it together. Kick it out. Inhale, exhale, exhale. I said that wrong. Exhale, Inhale, back. Exhale, lift. Inhale, lower. Exhale, lift. Inhale, lower. Come on, you got this. 40 seconds of core. This one's on the floor. Standing power is next. Single sided snatches. Let's go, team. You got this final 10 right here. Go. 10, 9, 8, 7, 6, 5, 4, 3, 2. And recover. Woo. Back to one heavy weight. Take it between your feet. One snatch, one squat thruster switch. You're there in three, right hand two. Let's go. Grab your weight. Snatch, rack, drive, rack, load, snatch, rack, drive, rack. Set down. Nice down hook. This is Your power. You guys love snatches. We asked you on Instagram, we asked you in our YouTube member community, I think Snatches are voted the number one move you guys love because it makes me feel strong, athletic and powerful. Just like it's supposed to do. Come on. Last 5, 4, 3. Finish on the left. 2. And rest. Nice work. You got one more time through that and you are done. One more time and you are done. Skull crushers and glute bridges. Nice work. Whoo. Nice job, you guys. Absolutely. Take it at your pace. Finish strong. Right here, Skull crushers, you're holding that glute bridge. It's the other leg. Nice. Switch it up. Here we go. Lift the hips. You're on it. Three, two, let's go. Bend. Extend. Inhale down. Exhale. Push. Inhale down. Exhale. Drive. You've got this, team. One rep at a time. Come on, come on. Building strong arms, strong glutes, strong hammers. Yes, team. Keep it up, Keep it up. Are you thinking about your second cup of coffee yet? Oh, yeah. We talk about that, right? You need a routine. You need a reward. Come on, team. Finish it. 3, 2. And recover. Run Wick, if you want it. Deadlifts with ra. Crunches with me. Rolling all the way up, pulling those knees in, kicking them out. Weight is optional. You're on in three, two. Let's go. Pull it up. Push it up. Up. And now. You know, I was listening to a podcast the other day. It was all about how to master a skill or how to learn a new skill, right? So things like I want to learn how to go. I want to learn how to do something I've never done. And I want my son to listen to a million year old son because he was saying you learn more from your failed reps than you do your successful reps. I just thought that was so cool, right? It's okay, you guys to not be perfect at doing this move right now, okay? You're gonna learn more from your failed reps. You just gotta keep putting in the reps. It is reps and volume. That's how you master a skill. For three, two and one. Up. Snatches, snatches. One Dumbbell between the legs. Snatch. Single sided squat thruster. This is it. Here we go. Grab your way. You're on it. Three, two, let's go. Right hand. Snatch wrap, thrust, rack, reload and switch. Take it on the left. Down, up. So Rachel is bringing you to a clean instead of a snatch. Great option. Take it at your pace. Come on. This is your power. This is your Power. You gotta make your noise for this one. I say it's just like you're dipping that dumbbell all the way up your body. Pick one day, like, onesie. 10 seconds, you guys. 10 seconds down. Push. 5, 4, 3. To recover, Huh? Yeah, right? You guys are so awesome. Nice work, you guys. Absolutely crushing it. Okay, if you're part of our YouTube community, you know that we had a bonus challenge every day. Today's bonus challenge uses a resistance band. If you don't have one, that's okay. I'll show you the option. Maybe. Rachel, you want to show the option. If you have a band, it's going to go around your feet, around your shoes. You want shoes on probably for this. Or you got strong bare feet. Rachel's going to grab dumbbell goblet. Okay. Side step, squat knee drive, back leg. I'm sorry. Feet stay planted. Feet stay penny. Rachel's gonna give me a goblet. Squat knee drive. I'm doing it as a band. She's doing it as a weight. If you don't have it, you have 10 per leg. We're gonna alternate and go 20 total. I feel better. Perfect. Okay, YouTube members, you're here. You can knock out today's challenge. If you want more challenges like this, if you want more live workouts like this, you got to hit that join button on our YouTube channel. For $5.99, you get more NFLs, more workouts, expert live chats, daily challenges, all the things we go in three, two. Let's go. So I'm squatting drive, right? Rachel squatting with goblet. I've got little band for some resistance. This is going to put a little bit more emphasis with the band on the hip flexors. Rachel, the front loaded weight is going to put a little bit more emphasis on the core. Right? Here we go. Choose your level if you're a runner. Right here. This is a great move. Great way to strengthen your hip flexors. We often talk about tight hip flexors. We talk about stretching them, but we don't talk about strengthening them. Just like those weak muscles that we have, you gotta strengthen them. Nice work, team. Come on, alternating legs. This is it. This is your burnout today. You've got five more in the tank. Here we go. That's five. Nice. Four. Nice. Three, two, one. Yes. Think about that. In life, if you just want to get better at something, you gotta do it. That's why we do that. Member challenge, it's just 20 reps. It took us one minute. You can get better in one minute a day. Way to go, Rachel. Let's stretch and chat about what's coming up in mml. Back to standing. Back to flapping. Hands are going to wrap all the way around the back. Big inhale, exhale. Chest expansion. Pull the knuckles away from the tailbone. Open up the chest. That feels good, right? Those push ups, they felt hard today. After arms yesterday. Nice work. Right here. If you're following our plan, it was yoga sculpt today, Back to legs tomorrow. Now take your palms and push them to me. Round through the spine. Pull the shoulder blades apart. Nice. Flap the wings again. Come back to standing. Hands come up behind the head. Drop to the right. Collapse, roll, open, stand. Drop to the left. Collapse the elbows, round the spine. Roll, open, stand. I just love this. I've been doing this like twice a day just to get some mobility at my standing desk. Collapse and roll, open, stand. Nice standing Quad stretch. Standing on your left leg. Right heel comes in. Good. So like Rachel said, if you're following us, we're in the midst of a seven day workout challenge right now. A lot of oldie but goodie workouts. Nice work. Set it down. It's been cracking me up. People have been doing the workouts where you're pregnant in them. Yes. And they're like, this is. I thought it was going to be easy. Never underestimate pregnant Lindsay. You were a different beast. No, never underestimate pregnant Lindsay. There are no breaks. I was using. The difference is I was using lighter weights. I only had light weights at the time. But how I made the workouts harder pulses. Time under tension. Holy bananas. Is there pulsing and time under tension. That's why I made it harder with lighter weights. So it's a great option. Big inhale, reach up, exhale, Come down to a nice slow squat here. Just prying side to side. Elbows can hit nice. So that's what we're doing this week. But next week we got a fun new two week challenge coming up for you guys in partnership with Minnesota Pork. You guys know and love Minnesota Pork. They have some of the most challenging workouts. Right. So we're going to bring it back with Minnesota park with some fun new workouts. We've got Dr. Taylor making an appearance in a new workout. Hinge. Hinge. Hinge. You can reach for those toes. Stretch those hammies. And it's coming with a meal plan from our good friends, the real food dietitian. You've been asking for another two week meal plan to accompany the workout plan. So that's coming. Make sure you're on our email list to get get the two week challenge for next week with the free meal plan. You guys make sure you're on our email list, okay? That's how you're gonna get it. And as I look at you, come to a butterfly. Close those with you. Together, we've got the new summer challenge. We got one more workout to film and it is a wrap and it is so awesome. If you're ready to get seriously strong this summer, this program is for you and it starts June 9th. Again, make sure you're on our email list. Make sure you don't miss those details. If you're part of our YouTube channel community, you're gonna get some early access sneak peeks. Okay, guys, so if you want some early access sneak peeks, hit that join button on our channel. Also, can I just say, if you're not subscribed to our YouTube channel, can you please do that? 46 of the people who commonly view our videos are not subscribed to our channel. It helps us so much. If you can just hit that subscribe button on our channel, I'd be so grateful. So if you're watching these workouts and you're not subscribed, do me a favor. Hit that subscribe button when you really, really appreciate it. And then I have one thing to end with and it's not good news. I gave you the good first. Now we'll finish with the bad. Rachel, let's go to our first tabletop first. Fingertips. Face your butt. Lift your butt. Open your chest. Open your shoulders. Let your neck hang heavy. Just open it up right here. This should feel so good. Come back down. All right, Ben, who did We've been chatting about merch coming end of April. We've been trying really hard and really hoping for that to happen. We got the samples last night and I just, I'm not. I can't do it, you guys. The quality is not up to ML standards and we're struggling with some current like importing issues and some timelines and shipping and all the things. And so I have chosen to put a hold, as we said, nml, not never, just not now. Maybe you can't do this exercise now, but it doesn't mean you won't ever be able to do it. You're not going to get merged this April. I'm so sorry. But we are hoping that can we launch something this summer when we launch the new summer program? So full length tanks, fun new things are coming and they are in the works. But I am just not willing to put out something that I'm not 100% behind. And so we are going to delay our merch drop. I am so sorry about it. I really wanted to have something for Mother's Day for you guys, but it's just not going to happen this year and that's just part of doing business. But I'm just not willing to sacrifice quality over you guys. You guys deserve better. You deserve the best. So we want to give you the best product. So we are going to wait on that. But that's all I have for you. I think we might have another live workout coming up soon. Again, best way to stay in the know is to get on our email list. That's how you're going to stay in the know. If you want more of these live workouts, make sure you hit the join button and become part of our YouTube community. It's a great way to support us and it gives you more live workout content, access to experts that we have access to pelvic floor physical therapists. This month on the 28th or 29th of April, we are doing a live Q and A chat with Jess from the Real Food Dietitians, chatting all things nutrition and menopause, something you guys have asked for. So if you are part of our YouTube community, you can expect that coming in late April. Thanks so much for being here and being part of our community and sweating with us. We appreciate you guys. Have an awesome rest of your day. I am going to say bye to you guys on Instagram. Have a great day and I'm gonna say bye to you guys on YouTube. Thanks so much for being here. Oh, I love. Thank you for the support. We'll wait. No worries. Thank you. Thank you. Awesome job. Yes. This workout earned a few rewards in my book. I agree. Grab that coffee. Way to go guys. We are doing our best to make merch all the things to make it plus size friendly, to make it international. Yes. We are trying to do all of that. So stay tuned. First live. Lori, Way to go. You absolutely crushed it. Nice work. I love it. Way to go. Thanks for being here, Maureen. Awesome job, Erica. Thank you, Sarah. Nice work you guys. Way to go, Lindsay. Glad you like this workout. It pushed me too. First live for Margaret. Thanks for being here. Nice work. Yeah. We got two bananas and three flexes for Marie. I'll take it. Way to go, Megan. Oh, speaking of Megan, I didn't give Megan, our Megan a birthday shout out. Happy birthday to Megan on our team. It's Megan's birthday on our team. Today. Thanks for being here, Laura. Way to go, team. Awesome job. Thanks so much for showing up and sweating with us. You guys. We appreciate you. Have a great Wednesday.