Live 30-Minute Full Body Dumbbell Workout | Strength and Conditioning Supersets

streaming today. We're officially live in the app, on YouTube, and on Instagram. Welcome! I'm Lindsey Bomgren of Nurse Move Love, and so glad to be here today sweating with you guys today for a live full body workout. All you're gonna need are your dumbbells, and I'm joined with amazing Caroline. Hello! She'll be offering modifications for today's workout. Today is a full body dumbbell superset, so we are going to pair a strength move with a power move. All right, so there are 2 moves in every circuit. You have 7 supersets total. We go strength move right into a power move, so So you're gonna get your heart rate up, chance to recover, and then you repeat it. You're going to repeat each circuit times 2 sets. We're gonna hit legs and arms, legs and arms. We're gonna alternate. All you're gonna need are dumbbells today. I have anywhere from 25 to 20-pound dumbbells on set with me today. So excited to be here. Welcome on YouTube. Welcome Marty and Tiffany and Eric. And we got everybody in the app. Welcome Steph, Evelyn, Shelly, Claudine. So excited you guys are here. Okay, special— as you can see, we're wearing our red, white, and blue because we are heading into 4th of July week, could not be more excited. We love a good summer celebration here at Yours With Love. Speaking of summer, it is supposed to be above 90 degrees here in Minnesota. We are getting a total heat wave in Minnesota. I actually went for a walk yesterday morning and came back from my walk like full armpits, totally covered, drenched in sweat. It is so warm here in Minnesota today, but I'm here for it. I love a good hot summer, especially on the 4th of July when we're gonna be by water. But that absolutely means we are hydrating. So today's workout is brought to you in partnership with our hydration partner, Element Electrolytes. So Elements are a staple in my summer routine as we head to the cabin, pool, anywhere we go, because we all know that we need to stay hydrated as we are sweating. And one of the best ways to do that is not just drinking water, but adding sodium, potassium, and magnesium to your water, which is everything that you get in one simple, easy, on-the-go packet from Element. I also love that there's no sugar added, so I feel super comfortable with my kids grabbing it. 'Cause let's be honest, my kids are getting enough sugar with all the summer popsicles and treats that happen. So if you are looking to stock up and stay hydrated this summer, now is the time. Grab your Element Electrolytes, stock up for summer. I am packing both the lemonade and pink lemonade. If you have their Insider Bundle, pink lemonade is for the Insider Bundle, and it is a flavor that is going away. I'm actually really sad. I love the pink lemonade. I don't want it to go away. So stock up now before it goes away. Otherwise, lemonade is my other favorite flavor for summer. I'll be putting this in a big water canister, setting it outside the cabin so everybody can refill as they come in and out. So we stay hydrated this weekend. All right, if you wanna try Element Electrolytes and get a free sample pack of their most popular flavors with purchase, all you gotta do is click the link below if you're following along with us on YouTube. If you're in the app, it's gonna be linked for you in the replay, live events and replays. We are going to link it for you there. If you're following along on Instagram, go ahead and message me or comment, comment, comment on this video LMNT, and I'm gonna DM you a link to get a free sample pack with purchase. So thank you to LMNT for sponsoring today's live workout. Now let's get warmed up and jump into full body supersets. Go ahead and start feet standing shoulder distance apart, just flap those wings. Fun little way to mix it up if you're doing Max 20, which is the program we're following. And you're looking for a little strength and power, full body, like knock it out, get it done, this is a fun little way to mix it up. All right, you guys, we're gonna start from the ground up. Feet are connected to the mat. You're gonna go outside ankle roll, heels up, toes up. Nice, roll to the outer edge of your foot, heels up, toes up. Awesome job. Outer edge, heels up, toes up. Warming up the calves, ankles, Achilles, tibialis, top of the shins. One more time here, one more time. Up. Nice work. From here, big inhale up, hands go behind your head. You're gonna give me one good morning, one squat. So push the hips back, stand tall, drop your hips, stand tall. Hips go back, stand tall, drop your hips, stand tall. Nice work. Warming up the backside of the body there, front side of the body here. So nice lengthen through the back of the legs, low back. Nice squat, core is engaged, quads are turned on, pushing that ground away every time you stand up, whether it's the good morning or the squat. You're evenly pressing your feet into the ground to stand you tall. 2 more right here. Good morning, nice work. And squat. 1 more right here. Good morning. And squat. Option to stay right here with those calf raises. Option to add a little energy today. Give me some pogo outs, leaving the ground. You guys know if you're in the NML app, we just launched a new bone building workout, jump rope workout. Really fun stuff for you guys to add on. We know that this external stress is so good for bone health. You're here for 4. 3, 2, 1. Shoulder sweeps to the back, soft bend in the knees, just big sweeps to the back like you're swimming in the lake. For 3, 2, switch directions. Now swim it forward. What is this stroke called? I should know, I did swim like— freestyle. Freestyle. I swam for a little bit. Oh, Kayla was a swimmer! I thought she was just a soccer star. A little bit. 3, 2, 1. Step back lunges. Step back right and up. Okay, so we got The freestyle, that's what it is. And this is the back. Is this the breaststroke? Breaststroke. Okay, brushstroke. That's butterfly, which is all of your back. And that's my favorite. Okay, on your back. I always— we always like make it a goal at least once a summer to swim across our lake. Swimming is the best cardiovascular workout. Holy bananas, your upper body strength is so strong. Shoulders just on fire. Nice work. Uh-oh, something happened on YouTube. I'm getting a notice I am currently signed out. You've got to be kidding me. What? Okay, can I keep going? No one log into our YouTube channel right now, okay? All right, can you still see and hear me okay on YouTube? Is it working? Test, test. Okay, it's working, it's going up. Yes, okay, someone's saying you're fine, love the outfits. Okay, good. Okay, no one log into YouTube right now. I don't know what's going on. I gotta notice. Hopefully it doesn't cut out on us again. All right, there we go. From here, lunges. Tiny, tiny, tiny, tiny. This is the real deal. You guys get to see like all the behind the scenes if we go live on 3 devices. You're here for 4, 3, 2, 1. Lateral squats, take it nice and wide. Toes face me or slightly out. Hip side, drive off the back knee side. Get that nice stretch in those inner thighs. Transfer that weight to the outer edge of the foot. Sit back into those hips and drive off that back knee. You're here for 3 Nice work. For 2. Awesome job. Last one. Hands at the mat, take a nice forward fold, toes to me, hands at the mat, plant your hands, step back, find a high plank position, shoulders stacked over wrists. Your option here is to drop to your knees. You're gonna give me a tricep push-up, knees or toes, elbows raised, everything. Inhale down, exhale push. Option, hold that plank. Option, pull your knees towards your elbows. For 8, 7, 6, you got it. 5, 4, 3, 2, 1 more tricep push-up. Take it down and up. Step right foot outside, right hand easy twist. Face follows. Big inhale. On the exhale, thread the needle, right wrist under left. Plant the right hand, step back. Same thing on the left. Big inhale, open. Exhale, thread. Do it again, do it again. Here we go. Right foot, right foot. Inhale, open. Exhale, thread. Same thing on the left here. Here we go. Inhale, open. Exhale, thread. Nice work. Step back, push back, down dog. Come up the heels. Knee bends, knee bends. Knees hover, hips high. Knees hover, hips high. 2 more. Knees hover, hips high. Last one. Knees hit the mat. Tabletop, cat-cow. Drop the belly, lift the chin. Reverse it. Tuck the chin, roll that spine. Flat back, neutral spine. Caroline's gonna go into bird dog. I'm going prone, belly down, back squat. Lift and squeeze upper back, lift, engage shoulder blades, go down and back. You're here for 3. Nice work. For 2. Last one, hold. Awesome job. Option, if you're able to, take a nice little cobra, gaze over the shoulder, or take another cat cow. Nice work. Awesome job. From here, pop yourself up. We're gonna go lateral shuffles, giant step right, shuffle shuffle hit, shuffle shuffle hit. This is it for the warm-up, guys. Finish strong, heading into those supersets in 4, 3, 2, and 1. Are you warm? Nice work! Grab a quick sip of water. Awesome job! How we doing? Full body supersets, we're gonna start on the legs. Nice, so fun to see everybody joining. I love it. Leah's putting all of your casting support here. Love the firecracker outfits. Yes, we are here for the firecracker outfits. Red, white, and blue representing. How we doing? Nice work. So excited. Carol, you and your daughter Sarah are here. Love that you guys are here doing this together. Let's go. Love the Fourth of July outfits. Nice. Okay, here we go. We're jumping into Circuit 1. Legs, 2 exercises. 40 seconds of strength, rest for 10 seconds as you transition, 30 seconds on your power exercise, and then you get a 30-second recovery. So go hard for 30, rest for 30, do it again. You only do each circuit twice. You do each circuit twice, okay? Grab the heavy weight you want to start off with for legs. We start with one dumbbell in each hand at your side. Eccentric squat, or a slow lower squat. So it's down 2, 3, up on 1, down, 2, 3, up on 1. And then you're gonna take those 2 weights, go into a wide stance, weights between your legs. One squat pickup, one squat jump is your power move. So squat, pick up, squat, jump, squat, pick up, squat, jump for 30 seconds. All right, that's what it looks like. Here we go, grab those weights, hold them in each hand. 3-second squat drop. 40 seconds starts in 3, 2, let's go! Take it down, 2, 3, up on 1. Don't beat me up, it's slow, slow power up all the way down on a slow 3-count. Full hip extension on the top on that one push-up. Push up, down, 2, 3, up on 1. Take it down. 2, 3, up on 1. Slow and controlled. Nice work. Slow and controlled. Power up. 10 more seconds here. 10 more seconds here. Take those weights between your feet. Going to power in 5, 4, 3, 2, and recover. Weights between your feet. Wide squat. Pick up on the right. Squat jump, pick up on the left, squat jump. In 3, 2, let's go! Pick up right, set down, jump, explode. Pick up left, set down, jump, explode. Pick up. Is this a new move? I don't know, I feel this might be a new move. I feel it. Really? Is this a new move? If you're at home, if you've been here for a while, have you done this move before? I feel like you have to. This is like a Lindsey original. Go ahead and take one of the OG. Oh yeah, it's an OG move, this is for sure. Nice work, team! You're here for 5, 4, 3, 2, rest. Yeah, okay, rest for 30 seconds. You should need this 30-second rest. Whenever we do HIIT, I always get, can I get a longer break? This is your longer break, okay? Rest for 30, same 2 moves, back in. 30 or 40 seconds of eccentric squats, rest for 10, back to your 30 seconds of power. You're back there in 8. Set yourself up, grab your weight. 3, 2, let's go! Take it down, 2, 3, up on 1. Take it slow, slow. This is your chance to catch your breath. Strength move is where we catch our breath. Slow controlled lowers, down 2, 3, up on 1. If you're doing these HIIT workouts and you find yourself having to drop weights, that is okay. Anytime we have power like this, get that heart rate high, it can be hard to stick with those heavy weights. Do your best right here, forget the rest. We are alternating arms and legs to help you keep reaching for those heavy weights. We're here, 5 more seconds, team. Down. 2, 3, up on 1. Final 3, 2, 1, set them down between your legs. One squat, pick up, one jump. 30 seconds in 3, 2, let's go! Down, up, set it down with control, explode. Down, up, set it down with control, explode. 30-second push here. Last time on these squats. Close it out. Moving to upper body next. I thought we'll only repeat it twice today, give you guys a fun chance to mix it up from the 4 sets that you're doing in Max 20. Nice work, team! Finish! Final 5, 4, 3, 2, 1. Nice work! High fives! Rest and breathe. On to upper body. How we doing? Whoo! Love the new move. Okay, Sarah, I would love to hear it. Joining from San Diego, love it, Tabitha. Ashley says it's been a few years but she's seen it before. I feel that too, Ashley. Sometimes they all blend together. It all blends together. Whoo! All right, all right, you guys, here we go. Grab one weight, one weight for upper body. You're gonna pair shoulders and triceps. One dumbbell. Push, bend, extend, lower. Push, bend, extend, lower. So holding each hand, it's a shoulder push. Push, bend, extend, lower. Okay, that's your move. And then from there, I'm hitting the deck. My power move is one tricep push-up. Move on the right. I'm gonna do an uneven load. You've got a nice hexagon stable dumbbell. Tricep push-ups. I'm bringing back the tricep push-up, if you haven't noticed. Tricep push-up, elbows. We're gonna take 1, 2, 3, 4. Okay, the dumbbell stays just on the right arm. Caroline has your standing mod. Woo! Here we go, grab your weight. 40 seconds, shoulders and triceps. In 3, 2, let's go! Push, bend, extend. Down to the shoulders, up, elbows tight. I want nice good stretch. The thing about holding the dumbbell this way for overhead triceps I think you can get a deeper stretch. Can you get that dumbbell all the way down to the back of your neck and up? Looking for a good tricep stretch. Range of motion here, we know, is one of the ways we progressively load. My favorite comments from X20 have not only been that I'm increasing my weights, but that I'm seeing greater range of motion as I repeat the program. We love that. You're here for 4, 3 2. Recover. If you're with me, hit the deck. Dumbbell can go underneath your right hand if you have a nice stable dumbbell. 1 tricep push-up, 4 climbers. 30 seconds in 3, 2, let's go! Down, up, 1, 2, 3, 4. Here we go. Inhale, bounce. Exhale, push. 1, 2, 3, 4. Shoulders, chest, triceps. 1, 2, 3, 4. Nice work. Take it down. Up, climb, 2, 3, 4. Nice work. Down, up, 10 more seconds. Yes, you can take it down, up, climb, 2, 3, 4. One more push-up and you're out for 3, 2, 1. Holy bananas, that is tough on the shoulders. Rest for 30 seconds. Do it again, one shoulder press One overhead tricep. Focus on that range of motion. Push-ups, other side. 10 seconds to breathe. Great pull for the longer 30-second rest. Yes, grab that weight. You're on in 3, 2, let's go! Push, inhale down. Nice, keep those ribs to the hips. No flaring rib cage. Nice. Think of your rib cage as a vacuum. It is sucking up your hip bones, shoulders, triceps. So sink it strong. This weight feels heavy today. Yes, very heavy. I don't know why. Come on, up, push. What would it look like if I said 10 more seconds? Yes, you can! Weight should feel heavy, means you're using the right one. For 5, 4, 3, 2, and recover. That felt hard today. Okay, dumbbell left hand if you're with me. One push-up, four climbers in 3, 2, let's go! Take it down, up, 1, 2, 3, 4. Down, up, 1, 2, 3, 4. This uneven load really makes it tough. 1, 2, 3, 4. Come on, team! Down, up. 1, 2, 3, 4. Yes, you can! 10 more. 1, 2, 3, 4. Finish right here. Come on, final 5, 4, 3, 2, 1. That was tough. That was— yeah, right? That was tough. All right, I'm just gonna break. Back to legs. Curtsy lunges or standard step back lunges. Curtsy lunges or standard step back lunges for 40 seconds, alternating. Then you set the weights down like we did in the warm-up, lateral shuffle. Okay, grab your weight, grab your weight. Curtsy lunge or reverse lunge. In 3, 2, let's go! Step back right, stand up. Left, stand up. Alternating that lunge. It can be a curtsy or standard. Curtsy can be a little bit harder on the knees, so give me a standard step back if that feels better for you today. Dropping that back knee gently to the ground, not crashing into the bottom. Shoulders stay stacked. Over hip. Catch your breath here. Yes team, 10 more seconds in these lunges. Lateral shuffles is where you go. Get 5, 4, 3, 2. Weights are down. Right, step right, shuffle. 2 to the left in 3, 2. Let's go, 30 seconds. Hit, hit, hit. Come on, using those outer glutes you just worked in the curtsies to push you side to side. Stay low, athletic. Bend those knees. Nice work, nice work. Come on, team, sit into those hips. Touch that ground if you can. 10 more seconds. Push, push, right here for 5, 4, 3, 2, rest. Break. Water. Breathing heavy. I love this format because it goes by so quick, so fast. We don't have to do the shoulder press tricep again. It's done. Check out into this. Back to curtsies or regular lunges in 5. Here we go, 3, 2, let's go! When I want quick and effective and I want to sweat and I want to raise my heart rate, super set strength and power are where it's at for a solid full body day. Yes team, if you like today's workout, you're gonna love the new 25-minute superset workout that goes live tomorrow on Nourish With Love. If you're in the NFL app, you already got early access to it. 25-minute full body HIIT superset. Nice work team, finish. 5, 4, 3, 2, 1 more. Down Up, weights are down. Here we go, lateral shuffle. Last 30 seconds in 3, 2, let's go! Hey, hey, come on team! Back to arms after this. We're hitting back and by next. Back and by, we did shoulder try. Next is back and by. Push it, push it, come on! You can do anything for 30 seconds. Yes, you can! You're already in that final 10. Let's go! Push, push! Come on, left side! 4, 3, 2, rest. Bananas, this is kicking my butt today. How are we feeling? Holy bananas, struggling. Nice work, guys, doing so good. I love it. Erica says, I've got my Element in my water bottle, arms are on fire. I love it. Denise says, I found Nourish Me Love during COVID working out with you ever since. I'm 79 from New Yorkshire, England. That's incredible. I love it. I hope I'm 79 still doing— I hope we're still moving like this at 79. Holy bananas. All right, back and thigh. 2, back row, 1, 2, stand up, alternate the bicep curl. Do you know what that means? It means you're picking up a weight that you would use for a back row, heavier than you would use for a bicep curl, because you're going to do 2 of these and you're going to stand up and you're only going to alternate here. So pick up the weight you would use for a back row, try and go heavy here. Right from that, you're dropping the weight. Caroline's favorite, little towel slam action. You can also move jacket Option standard toe slams. Back and thigh, we're gonna hit the lats on that pulldown in the slam. Shouldn't put my arm there, way too sweaty under my armpit. Human here in Minnesota today. 2 back rows, alternate the bicep curl. Go heavy in 3, 2, hinge at those hips, hold for 2, stand up. Should I want one curl on the right, one curl on the left? Like I said, I'm challenging you to pick up the weight you would use for a back row. It should be heavier than the weight you use for a bicep curl. If you are curling and rowing the same weight, we have a problem. Back is bigger than bicep. Pick the weight you're using for a back row and then alternate the curl. It should feel hard and heavy, but you only have to alternate it. Come on, you got 10 more seconds. 2 rows and then you alternate those curls right here. Weights are down and towels are up in 3, 2. Recover. Weights are down, toes are up. Toe slams for 30 seconds, option to jack it. You're there in 3, 2, let's go! Down, up, down, up. Here it is, it's 30 seconds. You know the thing we say, right, here's the love. Slam down anything that is stressing you out today. Get rid of that to-do list, just throw it down. Pick up some joy, pick up some patience. Yes, team! 10 more seconds, slam it, kick it, come on! 5, 4, 3, 2, 1. Nice work. Really, really grateful for 30 seconds. Back to rows and curls. Back to rows and curls. 10 more seconds to breathe. Pick up your weights, you're on it. 5, here we go, grab them. 3, 2, let's go! Hinge, pull, 2, stand, curl right. Curl left. Yes team! Hinge, row for 2. Stand. Curl right, curl left. So stick it strong. Yes team! Superset 4 of 7. You're already over halfway, guys, over halfway. Curl. Last time you do this one. Back to legs after this, back to legs. We go deadlift. Get excited, I know that's a favorite of your guys around here. Yes, you're in that final 5, 4, 2 rows and you're out for 3, 2. Weights are down, towels are up. You're working for the 30-second break on the other side. 3, 2, let's go! Come on, yes team, push it right here! You got this, let's go, let's go! You can do anything for 30 seconds. Push your pace, challenge yourself today. Looking so good, so strong. Strong bones, strong heart, strong bodies. 10 seconds right here. Finish. Water break in 5, 4, 3, 2, rest. Heavy breathing. Last circuit standing. We hit the mat after this. All right, deadlift and snatches. Low impact, high intensity on that snatch. Big power move. Power and strength. Power and strength. Woo! Loving this format, Katie says. 32 weeks pregnant. Wow, Katie, I don't think I've ever said I loved a superset at 32 weeks pregnant. You're amazing, you're amazing. Woo! All right team, let's do it. Superset 5, staggered deadlift. If you're doing max 20 and you like that rotation, go ahead, add it. Add that rotational deadlift. Staggered stance deadlift, then think parallel alternating snatches. Option, clean to the shoulder. Grab your heavy weights. Right foot forward, left toes back. Crush some oranges in your armpits. Stagger deadlift for 40. In 3, 2, let's go! Hinge, hinge, hinge. Option to stay right here, stagger deadlift, lengthening through that front right hamstring. Stop on the knee. Option, add that rotation, rotating through the hips. Targets a little bit more of those stabilizing muscles. Inner and outer hips right here. Also good for our spine health. We rotate in everyday life, so we might as well train it under resistance and load. Nice work, team! Inhale down, exhale, drive that right foot into the ground to stand you tall. 10 more seconds here. One dumbbell between your feet, snatches or cleans is where we go in 3, 2, let's go! One weight set between your feet. Alternate the snatch or the clean. 30 seconds in 3, 2, let's go! Drive it, rock it, load it. Nice work. Switch at the bottom. One big zipper all the way up. Dumbbell tight to the body, thumb to armpit, full extension and lockout at the top. Hips extend, shoulder extends, elbow locks out. Boom, right there. Full body power and extension. Drive through those hips. Think about the power literally coming from floor all the way up. For 3, 2, rest. Nice work, nice work. All right, deadlift, other leg staggered. Option, add rotation. Cleans or snatches. One more time, then we all hit the ground for a little, little throwback move. We haven't done these in a while. Here we go, figure deadlift. Crush those oranges, you're on in 3, 2, let's go! Keep it standard right here, soft bend that left leg. Option, add that rotation, reaching right arm over across the body towards left pinky toe. Think right hand to pinky toe on that left foot. Rotate across that midline, stand up tall. 20 down, 20 to go. Yes team, come on, come on, you got this! Keep holding those weights. I know it feels heavy in your grip. You got it, 10 more seconds, 10 more seconds. You're gonna drop those weights and rest in 5, 4, 3, 2, recover. One weight between your feet. Cleans or snatches, cleans or snatches. Here we go. You're there in 3, 2, 30 seconds. Nice work, team! You don't have to jump to really feel the power, right? Think about that power transferring from the floor all the way up. You drive those hips forward, that's what gets that weight overhead. Your arm is just the vehicle for moving it. 10 more seconds, 10 more seconds, we hit the mat. Woo! In 5, 4, 3, 2, recover. Take that one weight with you down to the ground. I think this is the Split Strong move. Yes, I think so. Split Strong, 35. Single leg glute bridge hold, single arm press. The arm that's holding the dumbbell is the heel that's on the ground. Other leg is lifted. Push and lower for 40 seconds. You're there. Lift those hips and hold. 3, 2, Let's go. Single leg is just an option. Your other option is both feet on the ground like Caroline. It's an isometric hold for the glutes and the hammies. Think about those hips, they do not move. There is a glass of water sitting on your pelvic bone, do not spill it. Inhale down, exhale, single arm chest press. This is a lot more core stability and unilateral strength focus than it is just a chest press. Come on, hold it here. You're in that final 5, 4, 3, 2. Recover. Weights are down. Bicycle crunches with Caroline. Full sprinter sit-up reaching for the opposite toe with me. 30 seconds in 3, 2. Let's go, sprinter sit-up! This is your power move, this is your power move. Inhale back, exhale, reach for that opposite toe, rotating across that midline. Whether you're doing the bicycle crunch with Caroline or the full sprinter sit-up, whoo, reaching across that midline. Here we go, power move right here. Come on, you're in the final 10, you're in the final 10. Let's go, team! Push it, push it! Last 5, 4, 3 2. Rest. Nice work. Breathe. Same thing, other side. Single leg or double leg isometric glute bridge hold, pressing with that opposite arm, pressing with the opposite arm. Set yourself up. You got 10 seconds, 10 seconds. Lift those hips. Hold. You push it. 3, 2, let's go! Push. Inhale down, exhale push. You want to make it harder? Opposing hand that doesn't have a weight, it comes up here. It comes right here and hold. This makes it harder. If you're down here, you've got stability support. If you're up here, you're taking that out of the equation. Here we go. Inhale down, exhale push. Glutes are lifted. Hips are stable. 20 down, 20 to go. You got this, team! Yes, you can! Come on! Woo! Back to core, back to sit-ups or bicycles is where we go. In 5, 4, 3, 2, 1. Set that weight down, set that weight down. Sprinter sit-up or bicycle crunch. Sprinter sit-up or bicycle crunch. 3, 2, let's go! Come on, 30 seconds, 30 seconds. You can do anything for 30 seconds. Yes, you can. Nice work, nice work. One more superset after this, guys. It's core focus. If you're with me, you're gonna stay on the mat. If you're with Caroline, you're gonna go back to standing. One more superset. Let's finish it, guys. Finish strong right here. Last 5, 4, 3, 2, rest. Get some water. Sweaty. Holy bananas, you got one more superset. 2 moves, 2 times through, and that's it. The only bonus round is 10 push-ups. We're gonna get our 10 extra push-ups in. All right, your superset number 7. If you're with me, it's a 3-second plank hold. Take one dumbbell, and I have to drop to my 20 for this one. One dumbbell between your hands, 3-second plank hold, opening just to the right. Caroline's giving you a windmill. Hold open for 3 seconds with the dumbbell if you can. Dumbbell is optional, okay? Right from that into dumbbell burpees. So get your other dumbbell nice and close to you. Caroline's got a spot across her instead of burpees. Woo! 2 moves. I can't do the math because 40 plus 30, 2 minutes of work. 2 minutes. 2 minutes of work. Opening just to the right, we're windmilling. 3-second plank hold open in 3, 2, hold your plank for 3, 2, 1. Open to the side for 3, 2 1. Set that weight down with control. Hold your plank for 3, 2, 1. Open back to the side and hold. Hold for 3, 2, 1. Set it down. Hold your plank. Hold for 3, 2, 1. Who's working up the plank times for the NFL Games inside the app? Yeah, right here, training plank under load is gonna get you there. Nice work, team. Open Open to the side and hold. Final 5, 4, 3, 2. Recover, grab your other weight. Dumbbell burpees, single dumbbell squat thruster, 30 seconds in 3, 2, let's go! Come on, you can do anything for 30 seconds. Yes, no sloppy burpees, full plank. Lower, full squat, stand. Come on, you got this, team! Yes you can, yes you can! Keep pushing right here. Final 10, final 10 seconds. Absolutely crushing it. Last 5, 4, 3, 2, and rest. One more time. One more time, hold that plank. Open to the T, just on the left this time, just on the left this time. 3-second plank hold, 3-second side plank with the weight if you want it. Finish strong, guys. Here we go, back on it. 3, 2, hold your plank for 3. 2, 1, open the side plank, hold for 3, 2, 1, set it down, hold that plank for 3, 2, 1, open to side plank, hold for 3, 2, 1, set it down, hold that plank for 3, 2, you're doing so awesome, 20 seconds, finish strong, you got this team, yes, set that weight down with control, square those hips and hold When you rotate, pipe those hips, lift them high. Use your obliques, side abs. Set it down. Nice. Hold for 3, 2, you're out. Grab your other weight. Dumbbell burpees, squat thrusters. Last 30 in 3, 2, let's go! Finish it, team! Finish it right here. You got this. Woo! Come on, final Dirty 30 right here. Push yourself today, push yourself. Yes you can. Come on, what would it look like if I said 10 more seconds? 10 more seconds right here. Last 5, 4, 3 2, 1. Way to go! Woo! That felt hard today. You ready? 10 push-ups, knees or toes. Final thing you got to do today, 10 push-ups, and then just all the other stuff on your to-do list, right? I swear it feels easier after you do this though, right? There's something about accomplishing a physically hard task that makes the rest of your day feel so much easier. 10 push-ups in 3, 2, go! 10, let's go! 10, 9, 8, you got this! 7, 6, 5, 4, 3, 2, 1. Yes, team! Whoo! Let's stay here and stretch. Nice work. Let's actually start with the kneeling position. Right foot comes up, drive your tailbone towards me. Big inhale, reach up, grab your wrist and drop to the right. Open up that side body. Nice work. Now take this right knee, windmill it out 45 degrees, rotate down like you did in those windmills. Open up that inner thigh. Nice work, team! Bring it back, same thing other side. Left foot up, tuck that tailbone, rise up through those arms, grab the wrist, drop to the left. Nice work, proud of you for showing up today. Nice work, open to the side, tick-tock it down, open that inner thigh. Yes! Bring it back. Here we go, tabletop, all fours. Drop the belly, lift the chin, reverse it, rotate through that spine. Back to a neutral spine, hands come wide, shoulder drops. Drop right, your right shoulder to the mat. Come up, drop left, your left shoulder to the mat. Do it again, right, your right shoulder. Nice. Do it again, left, your left shoulder. Hips stay high, hands walk away. Puppy dog, forehead to the mat. Big breath in, big open mouth exhale. Do it again. Big breath in, big open mouth exhale. Awesome job today, you guys. So proud of you. Take it up and over to your backside. Butterfly, soles of the feet to touch. Sit up nice and tall, draw Drop those knees to the mat, sit up nice and tall. Now take your neck and just roll it side to side. Release the tension in the neck, the shoulders. We did it! Always feels good on the other side. It's a second Coffee Tuesday. Fingertips face your butt if you can. Press those feet into the ground, lift your hips. Think about spreading your chest apart, letting your neck and shoulders hang heavy, and then take a couple forward-backward rocks. Get that nice shoulder stretch in there. Set it down, you are done! High five, high five! I hope you guys love today's live workout. So much fun sweating with you. A couple announcements to make, being that I hope you guys all have a wonderful, happy, healthy, safe Fourth of July. Enjoy it. If you're getting a chance to keep working out over the Fourth, we always get asked— we have a Zero30 bodyweight program, or you can go to our website and search bodyweight workouts if you're in the app. You can search bodyweight, or you can go to the Zero 30 program under Signature Workouts. That's where you're gonna find our bodyweight programs or resistance band workouts if you want to take them with you while you travel. Great thing to do. If you like today's live workout, like I said, we have a full body supersets, another new workout dropping on the YouTube channel tomorrow. If you're in the app, you already have access to it. 25-minute full body HIIT goes live tomorrow. We are going to be live again next Tuesday for our app members. This one's exclusive for the app members. Next Tuesday, live workout. We have 2 special guests joining us on set. If you're looking at live events and replays in the app, you know who it is. Get excited, they're coming all the way from Spain to sweat with us again. So excited. If you want in on that live workout, nourishwithlove.com/app, app. That's how you join the app and you get access to more live workouts like this one. Plus next week on Wednesday, so live workout Tuesday, then Wednesday, live coaching call with Bridget, functional dietitian, talking about the blood sugar reset I did earlier this year and really loved. We're going to give you guys a chance to do that blood sugar reset. We're going to start talking about it, answer any questions you have. All right, so you can look forward to that. Live workout Tuesday next week, live Q&A with dietitian Wednesday next week. Now we got another live coaching call with me the week after that, another live workout after that. So if you're in the app, you get a live workout every single week or a live Q&A coming at you in July, just check out the live events and replays tab. Okay, you guys, if you're following along with us on YouTube, always the best way to stay in the know when we're doing our next live workout is to get on our email list, nourishwithlove.com/subscribe. Get on our email list, we'll get you added to keep you in the know so you can do these live workouts. I don't know about you, but they bring me so much motivation. I did not feel like moving today, workout done. Electrolytes in my water bottle to rehydrate. Grab your LMNT electrolytes by clicking the link in the description below or commenting LMNT on this live workout. You guys, stock up for summer. Have an awesome Fourth. We're gonna see you in the app next week live again. Have a great day. Thanks so much for being here, Instagram. You guys are awesome. Thanks so much for being here in the app. I'll keep on with you guys for a second. Awesome job today on YouTube, guys. Love the workout. Love to hear it, Karen. Awesome job. Is it a couple? I'm gonna guess, Erica, yes, it's that couple from Spain, Lindsey and Luis. They're amazing. Way to go. Mary said she finished the workout with her mom and her sister-in-law and her niece. We love a good family sweat session around here. Nice work. Awesome job. Thanks for being here. Oh, I love it. Okay, awesome, you guys. Thanks for being here. Have a wonderful 4th of July. Thanks for sweating with us today on YouTube. Nice work.