Live 30-Minute Full Body Dumbbell Workout | Strength, Power + Abs

me the thumbs up saying they can see and hear us okay. I'm gonna get us live on Instagram as well. We are now officially streaming across 3 platforms. You should see this setup. I'm so proud of us. We've got Instagram up here, we've got the app down here, and we've got YouTube over here. Happy Tuesday, team! I'm so excited you guys are here. We've got a live full body strength power abs done in our spa format, which you guys love, we love. We're gonna hit everything today. All you're gonna need are dumbbells. I have anywhere anywhere from 20 to 30 pounds on set with me today. You might need some 15s. I, I'm stretching myself with 20s. There will be some standing chest flies in there, so grab whatever weights you're going to want for that. I saw a couple people on YouTube I gotta say hi to. Good morning! I know we had some first-time livers. Alex is watching from her desk. And, um, the first— the weekly workout plans still go out, Dina. If you're not getting them, go ahead and email us. First live for Lillian, so excited you're here. Welcome! I love all of the comments on here. First live for Leah, welcome! We've got our team app. Hello, how are we doing? Yes, you can get it live on your TV, you just have to cast it or AirPlay or Screen Mirror. We're gonna be posting instruction. Leah's got you down in the comments below, she's got full instructions for you. First live for Jessica, so glad you're here, welcome! I love everybody helping each other out. Nice work, you guys. Okay, and we've got Instagram. I'm ready to get this party started, you guys. We are going to stay on live a bit later after today's workout. If you have questions for us about the new summer program that's coming, trailer videos are dropping on YouTube this week. Get excited, get some sneak peeks. Or if you have questions about the new Nourish Move Love app, which we're streaming in, we'll stay online. You can ask us a couple questions. We are going live every single week in May, so we've got another live for you guys next Tuesday. You can mark your calendars. That's going to be the preview workout to Max 20, your new summer program. Preview workout is happening next Tuesday. Get excited. Okay, let's get warmed up and jump into today's workout. We're gonna start here, just flap your wings. We got some more announcements for you guys at the end. We have lots of stuff happening for the app members, and we got lots of stuff happening for our community. So excited to start. We are like one week away from— it's crazy— starting, uh, go ahead, take some shoulder swings to that. Our new summer program— well, two weeks away technically. We are two weeks away. June 1st we start Max 20 Switch Direction. I'm so excited. It's like my new favorite program. I say that every program, but this one is really fun. Really fun, 20 minutes max impact. It's gonna be a lot of fun. All right, let's get warmed up for today. Big inhale, reach up. Exhale, hands are going to come behind your head. We're actually going to start by taking a seated stance because we're going to get functional today. This is what you're going to do. Right foot forward, left foot back. You're going to give me a hip hinge. When you stand tall, I want you to open to the left and rotate. Come back to center, stand tall. Up, open to the left, reach those fingertips away. Nice. So you're opening to the foot that is behind you. Open to the left, right foot forward, left foot back. Reach those fingertips away, rotate that spine. Nice work. Up and rotate. One more right here, one more right here. You're gonna drop into squats. You're gonna hold this same staggered stance, right foot forward, left foot back. Now you're gonna squat it out. First move you're gonna see out of the gate today is a staggered deadlift into a staggered squat. It is a full body workout. We're gonna go legs, arms, legs, arms. You have 4 circuits total today, 3 moves per circuit. Give me 3 more here. 3, 2, 1. Step your feet together, give me calf raises and then a tib raise. Heels up, then toes up, warming up the calves and ankles. You got 3 moves per circuit: strength move, power move, ab move. You're gonna do each exercise today for 40 seconds on, followed by 20 seconds of rest and recovery. Do each circuit twice and you are done. One more here. Switch your staggered stance, left foot forward, right toes back. Big inhale up, hands behind the head. One hip hinge. Now open to the right, reach those fingertips away. Do it again. Hip hinge, open to the right, rotating through that upper back. Nice work, both. Rest with mobility today. Nice. Push those hips back, lengthen through that front leg, then open. You have 2 more here. Staggered squats. Left leg stays forward, right leg stays back. One more here. Open. Nice. Give me that staggered squat. Take it down and up. You're gonna be loading 2 weights right here. Option, you can always load 1 at your chest. Nice work. Trying to get a nice 90-90 bend here, still sitting that tailbone between your heels, right? Driving through, but I want 80% of the weight in the front foot, 20 in that back toe. Nice work. You're here for 3. Awesome job. 2 and 1. Nice. Pull those knees up. Give me some high knees. High knees, high knees, high knees. Get them up right here for 8, 7, 6, you got it. 5, 4, 3, 2, 1. Lunges, step back lunge, step back lunge, drive up, step back lunge. Alternate that lunge, driving through that front foot. Nice. Gently dropping that back knee to the ground, not crashing into the bottom, but just gently dropping that back knee to the ground, driving up through that front foot. Nice work here. You have 4, 3 2 and 1. Big inhale up, exhale forward fold. Hands reach for that mat, hands to the mat, step back, find your first high plank. Shoulders stacked over wrists. You can always drop to your knees here. Caroline's gonna offer modifications today. Nice work. Hold that plank, set it up right here. Step right foot outside right hand, easy twist. Big inhale here. As you exhale, can you drop your elbow down towards the mat? Open those hips. Set it down, step back, switch side. Left foot outside, left hand, easy twist. Big inhale. On the exhale, drop the elbow down towards the mat. Nice work. Do it again, same thing. Right leg outside, right hand. Big inhale. Exhale, drop. Nice. Do it again on the left, do it again on the left. Here we go. Big reach, rotate. Big exhale, open those hips. Nice work. Step back, high plank, 2 push-ups, knees or toes. Down. Up, down, up, push up and back, down dog. Nice, cut over the heels. Knee bend, knee bend, bend the knees to the mat, push the hips high. Bend the knees to the mat, push the hips high. 2 more. Knees hit the mat, tabletop cat cow. Drop the belly, lift the chin. Reverse it, pull that spine up and tuck that belly in. Find a nice neutral spine here, nice neutral spine. We're actually going to go over to our side. We're going to do some clamshells today. Pick a side, doesn't matter which one. Knees are bent at 90 degrees. Lift off and lower, lift and lower. Warming up this hip, this glute, this hip, this glute. Obliques are turned on. Little legs and core right here. 3, nice work. 2 and 1. Hold it here for 3, 2, 1. Roll over to the side. Caroline's gonna find bird dog here, reaching. I'm gonna go all the way belly down, arms reach out, lift Engaging those back extensors. Superman hold. Quads are off the mat, hands are off the mat, gaze is in front of you. Hold it here for 4, 3, 2, and recover. Same thing, other side. Clamshell lift up. Here we go. Shoulder over elbow, lift and hover, lift and hover. Think about driving up off this hip glute, your outer glute, your abductors. We have a post going live on the blog about the best abductor exercises, you bet that this is included in it. 3 more here, 3 more. Go, 3. Nice work. Go, 2. Last one. Hold it high for 3, 2, and 1. Get yourself up to a standing position. Go ahead, give me some jumping jacks. Shake it out here. Jack it. Jacks or taps, jacks or taps for 8, 7, 6. You got it. 5, 4, 3, 2, hold it wide. Lateral sit back, sit back. Nice, driving off that bent knee right there. Side to side, finish that warm-up right here. You have 4, nice, 3, awesome job, 2, and 1. Walk it in. Are you warm? I'm warm. I hope you guys are warm. Circuit 1 is legs. Grab your heavy weights. Circuit 1 is legs. How we feeling? So glad you're here, Evelyn. First live kicking off summer, I love to see it. Nice work. These lives always stay live in the live events and replays if you're on the app. They'll stay live on YouTube as well. Nice work. We got Connecticut. I always love seeing where you guys are from. Michigan, all over the place. First live for Stephanie, so glad you're here. Oh my goodness, she just said, I've been following your program since the start of the year and I'm down 20 pounds. Everyone, I hope you feel so much stronger, Stephanie. So proud. I hope you're proud of your hard work. All right, Circuit 1, legs out the gate. We go strength. It's a staggered deadlift, staggered squat, that first move we did in the warm-up. I got my noisy water bottle today. Grab your heavies, crush some oranges in your armpits. We get the lefties a little love. Yeah, let's go. Left foot forward, right toes back. Give the lefties some love. You're gonna give me one hip hinge and then you're gonna drop into a staggered stance squat. 80% in your left foot, 20% in your right toe. Crush some oranges. Shoulders down and back. Weights are tight. 40 seconds on in 3, 2, let's go! Hinge, hinge, hinge. Stand tall. Now stick your tailbone back between your heels. Stand down. Now push your tailbone back to that wall behind you. Soft bend in that front leg. You're thinking 80% of the weight is in that left front foot, 20% in that back right toe. Hinge at the hips. Nice. Drop the hips. Getting legs out of the gate, you have a strength move— that's this— into a power move, into a standing core move that you're not going to call traditional core. I'm going to stay on those legs for all 3 moves. You got it, team. Right here, you're in that final 5, 4, 3, 2, and recover. Nice work. You're going to drop the weights for your power. We're going to go all body weight. Left foot was forward, right leg is back. Here's me, 2 pogo bounce, drop right leg. So, up, up, drop, up, up, drop. Here's Caroline, you are loaded in that left leg, driving that right knee in. In 3, 2, let's go! Hop, hop, drop, up, up, down, up, up, down. Little impact. You guys know for the month of May, if you're in the Alpha part of our YouTube membership community, we are working on a bone density challenge. This impact, these tiny little impacts, so good for our bones and joints right here, building that right into today's workout. Pogo hops into a drop lunge, staying just on that right leg. You'll do the left leg second time through. Nice work, team! What will it look like? I said 10 more seconds here. Standing core is where we go in 5, 4, 3, 2, rest. Nice work. Yeah, feel that leg. Left leg is on fire. You're gonna stay on that left leg. Grab one heavy weight if it's available to you. Hold each hand of the dumbbell. Left leg forward, right knee goes back. I'm gonna rotate over that left leg, stand up, float my right leg. Single leg deadlift, step back lunge, rotate. 3, 2, let's go. Step back lunge, rotate, stand tall, floated deadlift. Caroline has a modification. Working on balance and core training. Legs, core, so many mobiles. Step back, lunge, rotate over that front knee, find that front leg stability, single leg deadlift, rotate, lunge, stand tall. Oh, there's a tap, that's a push-up. Step back, lunge, stand, single leg deadlift. You only do each side once, make it count, make it count. Non-traditional core training right here for 4, 3, 2, and recover. Shake it out. Grab your other weight, set it up other side. Right leg forward, left toes popped. Staggered deadlift, staggered squat. Grab your weights, crush those oranges. 5 seconds. One hip hinge, one squat in 3, 2 Let's go! Hinge, hinge, hinge, stand, drop into that squat. 80% of the work in that right front leg, 20% in that back left toe. Nice! Push the hips back, stand tall, drop the tailbone between the heels. You got it! All right, whoo! Two big lower body exercises, compound moves in today's full body workout. You got your hinge and your squat built into this first move right out of the gate. Then we had a little bit of power, and then we had balance, stability, and core. Yes team, come on, you're getting it all today! For 5, 4, 3, 2, rest and recover. Set those weights down, rest for 20. 2 hops, 1 drop. Right leg stays forward, just your left leg drops. If you're with Caroline, load through the right Drive through the left. 2 hops, drop. You're there in 5. Here we go. 3, 2, let's go. Hop, hop, drop on the left. 1, 2, drop. 1, 2, drop. 1, 2, drop. Nice work, team. 2 tiny hops, drop. Here's Caroline, you're feeling the fire. How deep can you sit into that right leg? Get low with that right leg. Drive that left knee up. Come on, this is your power move. It's meant to come with some intensity. You got this, team. Yes, you can. Keep pushing here. What would it look like if I said 10 more seconds? Yes, you can. Standing core with balance is where you go. Almost there. Final 4, 3, 2, 1. Rest. Like the fire, right? Never underestimate the low impact either. No, those are so tough. I'm gonna stay between that and squat thrusters in the next circuit. You guys, harder. Here we go, one way step back lunge, rotate over your right leg, single leg deadlift. 3, 2, left leg steps back, rotate over that right leg, single leg deadlift. So Caroline is just shortening that step back, still rotating through the torso. And giving you a staggered stance instead of a balanced single leg deadlift. Hitting core right here, standing core, legs, pelvis, a lot of hip stability right here, a lot of single leg balance movement. Don't let that right knee drop in on you as you go into that single leg deadlift. Not rounding through that spine, lots to think about here. For 4, 3, 2, and recover. Nice work! I had one tap on my other leg. I gotta push up. I owe you. Down, up. Every tap's a push-up for me. Grab your water. Circuit 2, we transition to arms. Same thing: strength move, power move, ab move. We're gonna stay standing for abs here too. All right, you got alternating chest flies into bicep curls. As heavy as you can on that chest fly. Palms stay facing up towards the ceiling the entire time. So it looks like this: fly right, fly left, double arm bicep curl right there. That's gonna be challenging with 20s. I need my sweat towel. Okay, here we go, 40 seconds on. 2 standing chest flies, One bicep curl, palms face out, shoulders down and back. Right arm flies to left shoulder in 3, 2, let's go! Fly right, slow controlled lower. Fly left, double bicep curl, double bicep curl. Curl it all the way up to the shoulders, all the way down. Drop pinky to shoulder, control the lower. Pinky to shoulder, control the lower. Squeezing through your pec muscle as you bring that weight across your body. There is an egg in your armpit and you are cracking it as you draw that weight up across your body. 2 standing chest flies, 1 bicep curl. Mixing things up today, I thought we'd make it fun for you guys, bring back some motivation, testing some new moves on you. I don't think we've ever done this. 3, 2, 1 more bicep curl and you are out. Nice work, challenging. If you're with me, full push-up, okay, burpee, and then a shoulder press. If you're with Caroline, I think it might be harder. Alternating squat thruster, 40 seconds of power in 3, 2, let's go! Your feet jumping back, full push-up, jumper step up, get those weights up, push press, take it down, jumper step back, push-up. No sloppy burpees today. All right, I want a plank, a push-up, bring it up, and a push press. You can give me a little twin shift drive. Shoulders, we're gonna stay on them for core too. It's gonna get spicy up in here. Let's go, team! You got 10 seconds of power left, 10 seconds of power left right here. 5, 4, 3, 2, rest. Sweaty. Take a weight in your left hand, one weight. Standing windmill, point your right toes away from you, right hand guides down the inner thigh, left arm stacked over shoulder. 3, 2, windmill, hinge, hinge, hinge. Cinch up through the abs, drop into one shoulder press. Windmill shoulder press, hinge, hinge, hinge, stand up. One shoulder press, hold the bananas. Shoulders on fire. Think about cinching up through those left obliques. Guide your hand down your inner thigh, working on hip mobility and oblique strength. Cinch yourself up through those abs. Side abs are working. They're looking to stabilize you here and pull you up here. Woo! Almost there, team. 5, 4, 3, 2, and recover. Shoulders. Are you ready to swing your shoulders? Swing your shoulders. You got to do that on the other side. Back to 2 standing chest flies, 1 bicep curl. Woo! It's gonna get spicy in here. Grab your weights. Palm stay facing out away from the body. 3, 2, let's go! Right arm, left shoulder. Left arm, right shoulder. You feel the fatigue in that left arm? Left arm is feeling the fatigue. Holy bananas, you got this, team! Strength, power, abs, all in one workout. Draw that arm across your body. This is our trip to the spa. One version of going to a spa right here, building muscle and strength, protecting your body for so many years ahead of you. Come on, 10 seconds. This is when those weights should feel heavy. That means you chose the right weight. As the reps start to slow down, you know that's a good thing. More muscle fibers are recruited. Last one, done. Hold up and add it. Gotta keep those weights for power. Here we go. Full burpee with a push-up with me. All right, alternating squat thrusters with Caroline. Say shoulders on fire, shoulders on fire. 3, 2, let's go! Jump or step back, push-up. Jump or step up, give me that punch overhead. You got it, team! You can do anything for 40 seconds. Round 2 right here. The good news is We go back to legs after this. Arms are gonna get a break, okay? Come on, power through for me right here. Yes, team, crushing it! Last 10, last 10 right here. Bring it home, you got this! 5, 4, 3, 2, rest! Whoo! Can you keep one weight in that right hand? Windmill, other side. Last move for the shoulders, I promise. Left toes away from you, right hand punch in 3, 2, let's go! Guide it down, stand up, inhale down, exhale punch. Once that weight is stacked over your shoulder, with control, you start breaking at the hips. That dumbbell needs to stay on top of that shoulder. This is a slow, steady movement. Find your breath, find your breath. Shoulders on fire, I feel it too, guys. You're in the final 10, come on, power through right here. Push, hold. So much stability happening in that arm. For 3, 2, you got one more punch. Ah, whoo! My face is squinting up. That was spicy. Nice work, high fives! You know, when you're like, yesterday morning I had a nice coffee, it was Monday, I was feeling really energized, I was like, first priority on my agenda is to write this workout, and I was just like in the zone, and I made it a lot harder. Than I thought. Okay, here we go, back to legs. We're gonna hit laterally— laterally— accessory muscles. That was lateral and accessory together. You're gonna hit your accessory muscles and lateral in one circuit. So you're giving me a lateral lunge, lateral push with a clean, clamshell lift-offs. We're going to target these outer glutes, your abductors, your abductors. Give me one heavy weight. Try to go outside 30 here, stepping just to your right. Lateral lunge, drop into that hip, drive out of the hole. You're there in 3, 2, let's go! 40 seconds. Drop into it, drive up, sit back into that hip, drive off that bent knee. You're only hitting each side once, all right? If you got lighter weights, you are framing 2 weights right here around that right foot, okay? Come on, drive off that bent knee. Gonna use those outer glutes right here. Big strong outer glutes right here. Sit back into that hip, drive out. Sit back into that hip, drive off that bent knee. Nice. Think about catching your load on the way down and then driving up with some power. Catch the load, decelerate, accelerate. If you're an athlete, you need to learn how to decelerate and accelerate. For 3, 2, and 1. You're gonna keep that weight, set it on the right side of your body. Your left hand is still going to reach for that weight. It's a lateral push. Hit left, hit right, reach for the right hand, clean up, set it down. Hit, hit, clean. Push left in 3, 2, let's go! Hit left, hit right, clean, set it down with control. Hit left, hit right, clean, set it down with control. Now you're adding power to those outer glute muscles. Driving those hips forward to get that weight up to your shoulder. Hit, hit, clean. Nice. Hit, hit, clean. Yes, team, looks so good. I can just see you at home absolutely crushing it. Come on, 10 more seconds. Let's go, let's go. Hit, hit, clean. You got it, finish. Last 4, 3 2, rest. So out of breath. Core is just your body weight. And stay on this right foot, right knee down on the ground. Clencho, lift up, hold with Caroline. We're gonna add some things with me. Lift and hold in 3, 2, lift, kick, crunch. Lower, lift, kick, crunch. Lower, lift, kick, crunch. Lower, up, kick. Nice! You should feel both outer glutes working here. Lift, kick, crunch. Lower, hips, glutes, obliques. Lower, up, out, in. Down. As you kick out, you should feel this top glute work, turn on. Down. Final 5, 4, 3, 2, rest. Holy hips, holy hips and glutes. All right, you guys, lateral lunge, other side. One heavy weight. Sit into that left hip, sit into that left hip. Grab that weight, you're on in 4. 3, 2, let's go. Sit into that left hip, stand up. Just give you a peek inside my head when I write the full body workout. I'm thinking we need to have a lower body hinge, deadlift through the desk, lower body squat. We add some lunges for core, and then I need an accessory move right here, and then we're adding some power moving in that lateral plane, upper body. All right. You did your chest and biceps. You put push and pull together. So what do you think you got left in circuit 4? Let me think about it. Come on, finish right here, then you're gonna add power in 5, 4, 3, 2, and rest. Set it down. Okay, set it down on the left. Right hand is gonna grab that weight. So hip right, hip left, grab with the right hand, clean. You're reaching across your body, you're gonna push right. All right, circuit 4 is also accessory arms. If you guess triceps, you were right. Push right in 3, 2, let's go! Hit right, left, clean, set it down. Hit right, left, clean, set it down. We're gonna hit back too. I know people are like, but wait, what about the back? We haven't hit back yet. You're gonna hit that in circuit 4 too, don't worry. Here we go, get right Good luck. Although if you're doing Perform 20, you hit back yesterday. Hello, pull-ups! Perform 20 Day 1. We're currently doing Week 1 of our Perform 20 Workout Challenge. 20 minutes a day, performance-based training. It's an awesome program and it is meant to get you ready for Max 20, which starts in 2 weeks. In 3, 2, rest. This whole workout feels like a bonus round. Left forearm, left leg on the ground. Clamshell other way. Option hold, option lift, kick, crunch. Catch your breath, we're there in 3, 2, let's go! Lift, kick, crunch, lower. Lift, kick, crunch, lower. Up, out. In. Very intentional. Think about the muscles that are working here. All right, right here. Think bottom glute, upper glute, core, lower glute, glute, obliques, lower hips, glutes, obliques, lower. Put the mind-muscle connection together. It works, I promise. Even if you put your hand on the muscle that's working, it is more likely to fire for you. 3, 2, 1, rest. Nice work! Glutes on fire, right? You're gonna stay on the mat. First circuit 4, how we feeling? Hitting accessory arms, core. We're gonna mix it up. You're gonna go strength, abs. We're gonna finish with power as move number 3 in circuit 4. Skull Crushers. Grab the weights you want for Skull Crushers. Dead bugs, that's where those lats come in. Dead bugs and seated twists, and then we got some fun power to finish with. How we doing? Holy shoulders and windmills, right, Hannah? Arms need a break. That was tough, that was absolutely tough. You guys are so awesome. Nice, we got Mary from Maryland, I love that. Thanks for joining us. We got California on here. Triceps are next, you guessed it, Sarah. Let's go triceps. All right, skull crushers on your mat. Slow crushers, an exercise I've been trying to go up in weight for probably— you've been following along with Immersion of Love, you've probably seen it. Started with 10s, we doubled. It only took me a decade to double my weights. 10 years later, here we are. Skull crushers in 3, 2, bending just at that elbow joint, exhale, push. I say this a lot, you probably heard me say before, if you've been using the same weight for over a year, I challenge you, my friend, to just try. The best way to try going heavier is unilateral. So if you're bicep curling, switch to curling one arm at a time to try heavier weights. If you've been using the same weights for over a year, it's time for a challenge. Here we go, bending just at that elbow joint. Inhale down, exhale, push those weights overhead. You're already there, you're in the final 5, 4, 3, 2, rest and recover. I'm gonna drop to one weight. If you have lighter weights, you could keep two, or you could go no weights. It's a dead bug. I want two dead bugs. One, two. I'm gonna roll up and then do two seated twists. Caroline's gonna stay with dead bug. You're there in 3, 2, let's go! Anti-rotation right here, core is stabilizing your body. Rotation here, rotate that weight across the body, combining anti-rotation and rotation core in one move. Also targeting your lats, right? If you've got pull-up goals and you're struggling with pull-ups, right here, this overhead pull is a great way to get those lats to fire. Okay, nice work. 2 dead bugs, 2 seated twists. Exhale as you pull that weight overhead. Inhale down. Exhale, armpits to hips, twist. Nice, you have that final 3, 2, rest and recover. Standing all the way back up. You ready for your power move? Your power move Who is following along with our May challenge? Yeah, who's following along with the May Bone Density Challenge? You got 20 squat jumps. You want to just do them right now? That's going to be your power move. We're stopping the timer and you're just going to count 20 squat jumps. Option: 20 squat and reach. 20 squat jumps or 20 squat and reach. This is your power counting reps. You got 20. We go in 3, 2, let's go! 20 reps. If you have no idea what I'm talking about, we add an extra challenge every month for our YouTube membership and our app members. The month of May is all about building bone density, adding impact exercises. Halfway, 10 more, go! 10, 9, 8, you got it, 7, stay with it, 6, 5, 4, 3, 2, 1. Knocked it out. Back on the ground. Skull Crushers, Dead Bug Twist, 20 more squat jumps. You get 40 today, you get 40 today. Here we go. Back on Skull Crushers, back on Skull Crushers. In 3, 2, let's go! Inhale down, exhale push. Use the breath to push those weights overhead. Come on, it's your last circuit, guys! You're doing 20 squat jumps into 10 push-ups, and that's it. That's your bonus round. 20 squat jumps, 10 push-ups. Wrap your mind around it. You know what's coming. Finish this workout strong. Finish this workout strong right here. Yes, TPS team! Come on, you're in that final 10. You're in that final 10. Push for 5, 4, 3, 2. Rest and recover. Nice work. Dead bugs, seated twist. Option to add weight. Give me that overhead pull for the lats. Finish it, guys! Come on, you're on it! 5, here we go. Knees up. 3, 2, let's go! 1, kick out. 2, kick out. Option to roll up, twist, twist. Take it at your level, take it at your level. Here we go, abs and core, abs and core. All right, so strong. Use those lats, use that core. Think about that anti-rotation. My hips and core are stabilized so much right here, and then I go up and I rotate across my midline, hitting all those oblique muscles. Nice work. Catch your breath here. Final, final seconds, then we go up for power in 5, 4 3, 2, weights are down, weights are down, you are up. We finish 20 squat jumps, option squat reach. Okay, you got 20 squat jumps, 10 push-ups, and you are out of here. We're stretching. Say, I can do anything for 20 reps. Yes, I can. Squat jumps in 3, 2, let's go, 20 of them. 20 of them. Yes, you can! Woo! One rep at a time, one rep at a time. Load those hips, explode, load, explode. Land soft. Woo! 10 down, 10 to go. Go! 10, 9, 8, you got this, 7, 6, 5, come on, 4, almost there, 3, 2, 1. High five! Who's in for 10 push-ups? 2026, the year of the push-up. Yeah, talking during squat jumps, really a great way to increase your heart rate. Here we go, 10 push-ups, then you're stretching on the mat. 10 push-ups in 3, 2, let's go, go! 10. 9, 8, you got this, 7, 6, 5, 4, 3, 2, 1. Nice work! High fives, team! Grab some water. Crush it on Instagram app, YouTube. High fives all the way around. Yeah, Meg says thanks for— Megan says thanks for ending with my favorite exercise, push-ups. Megan, you might be an odd duck in this group. Push-ups are your favorite? I love it, I love it. Nice work, Jennifer. Holy bananas is right. Oh, Bridget's on here, you guys! You guys just asked to have Bridget back on for a live Q&A in the app, and don't worry, I have it planned. We are together in Nashville in August. It's already on our calendar. Bridget and I are gonna do a live together from Nashville in August. So pumped! Stretch it, flap it. Announcements! We're doing Perform 20 right now. As you guys know, week 1 of Perform 20 started yesterday. Stand on your right leg, left heel to quad. Okay, Perform 20 gets you ready for Max 20. That starts on June 1st. Daily workouts drop on YouTube. 2-week program for free on YouTube. If you're in the app— switch legs— you get 3 weeks of programming plus the 5 burnout workouts. So everyone who's doing Perform 20 right now, I saw a question, a DM come in this morning, doing Perform 20, I love the 10-minute burnouts that go with it. Is there going to be 10-minute burnouts for Max 20? The answer is yes. One of them is going to go on YouTube, the other 4 are in the app. There are 20 workouts in the app for Max 20, fully available to you today. If you are joining us on YouTube, you are going to get 11 videos. I've been saying 10, but we're going to throw in one bonus, so you get 11. Okay, you get 11 videos. Right arm across the shoulder, drop the shoulder, gaze over, roll out that right wrist, roll out that right wrist. All right, good news is if you're on the fence, if you're like, Max 20, I don't know about this, switch your arms. We've got a preview workout for you next Tuesday, May 26th. Mark your calendars, 9:30, same time, same place. We're right here, we're live, and we are doing a preview full body workout Big inhale up, reach that arm for the tricep stretch right here. Preview Workout of Max 20, give you a taste of what you can expect in this program. 20 minutes a day, max impact. If you've never— these are— I've been redoing that. I've been redoing Max 20. Switch arms. Hands down the most efficient 20-minute workouts I've ever written in my life. If you like rep drops, there are rep drops. If you like 40/20s, there are 40/20s. It's a mix of 40/20s, it's a mix of 45/15s and rep drop. You have 2 days that are timed interval, you have 3 days during the week that are rep drop. And holy bananas, did I have to hit the pause button during those rep drop workouts because they are so stinking spicy. There's not a lot of rest in rep drop, I will tell you that right now. Actually, I was joking. Someone commented on our trailer video we released yesterday yesterday on Instagram, and it said 80 seconds of work, 4 seconds of rest. And I said, nailed it, nailed it! 80 seconds of work, 4 seconds of rest. I— you guys want 20-minute workouts, and I want to give you the most you can get in 20 minutes. And actually, I think that's my favorite, is when I meet people in the airport or wherever, they say— I always ask, why do you like our workouts? Tell me your feedback. I love hearing from people. And they say, I've never found a program that gives me so much efficiency in such a short amount of time. And we have prided ourselves on that. These are workouts created by a busy woman for a busy woman who wants to build muscle and be the most efficient she can be with her time. So that's why there's pull-ups too, because it's an efficient workout that hits multiple muscle groups, but very strategically programmed. If you guys love my workouts on YouTube, I love that. I love that you do them on YouTube. But if you want to see results, you do our signature programs because they are strategically programmed to hit your legs 3 times a week to hit your arms at least 2 days a week, to hit your abs and core and accessory muscles. It is very strategically programmed to give you the appropriate work to rest ratio if you follow the programs. All right, so I am so proud of them. I put so much time into them and I'm so excited to share with you. If you're following along in the app, you guys know you got the 20 videos fully loaded for you now. We start May 1st as a community and we're also going to be doing live coaching calls inside the app. Next Friday we have another live coaching. We had one last Friday. Next Friday we have a live coaching call. June 3rd we have a live coaching call. June 8th we're bringing on a dietitian to talk to you guys, Jess from The Real Food Dietitians, to talk to you guys about menopause, to talk to you about feeding your family throughout summer, and how you can fuel appropriately during this Max20 program based on your schedule. And then we got another live coaching call on June 22nd. So if you're inside the app, you have access to all those live calls. If you're following along on YouTube, we're gonna be live with you guys next Tuesday for a preview workout of Max 20. I'm so excited. All right, thank you for joining us on Instagram. I'm gonna power off Instagram and we're gonna stick around right here inside the app and inside YouTube to answer any questions you guys might have. Any additional questions you guys wanna chat about, you can drop them in the comments. We will do our best to answer you guys. I need to grab my water. See what we got going on here. So excited. Thanks for joining us inside the app, you guys. Awesome job. Nice work, team. Talking during squat jumps is a whole new level. It is. Thank you for joining us, Evelyn. I'm glad you like this workout. So excited. Thanks for being here, Bridget. 4 sets is such a great format. I'm so glad you like it, Anne. It's definitely spicy, I will say that. Jennifer says she's loving the app. Thank you. So glad you're loving all the content. And yes, you guys saw you got new bonus workouts loaded for you this week as well that are going to be coming to YouTube in June and July. So take advantage if you want to give those a test run, you absolutely can. We have a question from Abigail who says, I always have to turn on the subtitles every time. Is there a way to keep the subtitle setting on default? Leah is looking into that and she's going to answer that for you in the comments. That's a technical question. All right, Leah will get back in touch with you. We'll let you know. There is a way to turn off your subtitles for sure. There is. There is, there is. Oh, thanks, Lauren. She says she's so glad she joined the app. All right, let's see what we got here on YouTube. Thanks from Georgia. I love it. Had to jump off for a meeting. Totally get that. Started daily workouts with you once 3 months postpartum, now 5 months and feeling so strong. Sarah, I love this for you. Way to go, Mama. Making it happen. So glad you like the 20-minute workouts, Missy. Yes, this was specifically programmed for summer because everyone wants like get your strength in and then you can go outside and play and get your steps in, bike, kayak, whatever it is else that you love to do. This is meant to be your strength and then go do whatever else it is you love to do being active. So glad you liked the workout today, Stephanie. Thanks for joining. Love working out with you guys. I'm so glad to hear it. I love it. 20 minutes is so doable. You're right, Isabel. That's why we love that program. We find higher completion rates in our 20-minute programs. Isn't that amazing? Higher completion rates. Yes. Was stuck doing 12s, couldn't get to 15s with skull crushers during the last live. Tried again. Proud to say I'm someone who loses 15 pounds on Skull Crushers. Hello! I love when we see those little, little improvements. And that's not a little one, that's a big one, because Skull Crushers, lat raises, like the hardest moves to increase your weights on. That's amazing. Way to go. Can't wait to see the gains that you make during the new summer program. I can't wait to hear about all of it too, you guys. Love having Caroline in the videos. Curious how Rachel's doing. Thanks, Megan. So glad Caroline's here. Caroline will be with us in part of the Max 20 program as well. She filmed Max 20 with me too. Rachel is on a personal leave. Thanks for asking. Um, Stephanie excited for the June program. Okay, do we also get the 10-minute workouts as well, like Perform 20? Yes, Stephanie, great question. So I was answering that. So if you're following along inside the app, we have daily burnout workouts, 5 burnout workouts. They're available inside the app. We're going to release day 1 to you guys publicly on YouTube But if you want all the burnout workouts, they are available in the app. So we are committed to giving you guys our new programs. We are doing our best to keep putting out as much free content as we possibly can on YouTube, and you will get 10 workouts for free on YouTube. That's gonna give you 2 weeks of programming. But the burnout workouts are available in the app, just like the, um, burnout workouts for Perform 20 were only available for our YouTube membership community. They were only available for the YouTube membership community. So if you're a YouTube member, you're gonna get 2 burnout workouts. If you want all 5, the rest are in the app. But great question. Thank you for asking and clarifying. Is your Max20 program safe for early pregnancy? Great question, Lexi. If you've been active throughout your pregnancy and you have clearance from your doctor, absolutely. You can follow along with the modifications and you can— it is a very strength-focused program. So it's a very strength-focused program, obviously avoiding any belly-down postures, making sure you're modifying to suit your needs. But yes, you can absolutely do it. It's a strength-focused program. Um, got 1-hour kid-free in the mornings and I love filling them with your workouts. I love to hear it. 68 and appreciate the live workouts. So glad you're here. Love it. Nice. Just started using our videos to help with your PCOS. I love it. That's amazing. Um, and so you guys know, for conditions like PCOS and things of that nature, you can get HSA and FSA reimbursement for our app. So we have a full disclaimer. If you go to nourishmovelove.com/app, there is a full Q&A section, FAQs at the bottom, frequently asked questions. And in there it tells you who qualifies for HSA and FSA reimbursement. So if you have some existing health conditions, you can possibly get your app covered with your insurance funds with HSA and FSA reimbursement. So very cool partnership we have, definitely worth checking out. Love the workouts. Usually have to pause to catch my breath, but I stuck with you guys today. Love it, Mackenzie. Way to go. Nice. We have Iris from Israel joining us. She's been following us for 3 years. We're so glad you're here, Iris. Thank you for joining us. Nice work. Yes, absolutely. Keep it up. Nice work, you guys. Way to go. Way to go. Okay. Do you think the postpartum workouts are okay post C-section? So yeah, the postpartum, I would start with our 28-day core recovery program. The 28-day core repair program is for diastasis recti abdominal separation. Also great for re-engaging your core post C-section. I would start with our 28-day core repair program filmed with a pelvic floor physical therapist. Of course, if you have the capacity or the availability to see a pelvic floor PT in person, I think that's always a wonderful experience for females after having babies. But our 28-day core repair program is a great program to start with and start there and then advance to the postpartum pregnancy plan, post-pregnancy plan, postpartum plan. All right, couple questions over here. Um, sorry you missed the workout. They're always gonna— we're gonna— once this downloads, we'll get it re-uploaded to the replays in the app, you guys. Tips for getting through 5 minutes straight of jump rope: my calves hurt so bad. Yeah, it takes conditioning. 5 minutes straight of jump roping is very challenging, like super challenging. Um, it's a really good— it's a good challenge to work up to. I'm glad that you're doing it during the May challenge. I started jump roping last year with my 6-year-old daughter, and it is It's so much harder than it looks, I will say that. We even filmed a jump roping workout. We thought— it's not, it's not on the app yet, but it's coming soon. Yes, we have a 10-minute jump rope workout coming to the app soon, you guys. Get excited. Oh, I forgot about that. That is fun. It's a great just like break up your day too. Yeah. Okay, so stay tuned. 10-minute jump roping workout, you heard it here first. Awesome job. Thanks so much for joining us, you guys. We'll see you guys live next Tuesday 9:30 AM Central Standard Time, back here for a Max 20 preview workout. Have an awesome rest of your day. Second live, first one as a member, and you did a 2-mile run. You're amazing, way to go! Thanks for joining us live. Have a great day, you guys. Have a great day. They always move the end buttons on