LIVE 30-Minute Full Body Dumbbell SHRED | Legs, Arms, Abs, Cardio

Bing bang boom, we have all 3 devices queued up live, you guys. Happy Tuesday! We're coming at you with a live full body shred workout, one of your favorite formats, one of our favorite formats. We're gonna go legs, arms, abs, cardio. I'll explain the workout. I'm Lindsey Bomgren of Nourish With Love, and I'm joined by the amazing Caroline. Hello! She's gonna offer modifications today, so if you feel more comfortable staying standing instead of going to the mat, you can follow along with Caroline. I'm so excited you guys are here with us. Good morning, good morning. We are streamed up on the app. I did want to let app members know, if you ever wanted to have this on your desktop or laptop, you can access the app on your desktop or laptop using app. I had that one. I should know this. App.nourishmove.com, right? App.nourishmove.com. app.nourishmove.com. So that is always how you can access it on your laptop or desktop if you want to. Of course, you can always screen screen mirror this to your TV as well. Thanks so much for being here. Good morning, Steph and Jeanette and Trish and Bridget and Molly and Laura, Ray, Abigail, Casey. So many of you guys here. Welcome, welcome. Good morning. Oh, we got Vancouver, we got Washington, California, North Carolina. You guys are amazing. I have to give Kaylee a shout out. She said, I just wanted to say I started the program on December 31st with 12-pound dumbbells and I'm now using 25s. Everyone go like this for Kaylee. So glad you're here, Kaylee. Good morning, Instagram, and good morning to our YouTube friends, you guys, and say good morning to Cindy. Oh, you guys, Alyssa, Julie, Liliana. Oh, we got Minnesota, New Hampshire, Green Mountain Falls. I don't even know where Green Mountain Falls is, but so glad you guys are here. Thanks for being here. And I want to give a special shout out to our brand partner Element Electrolytes, who's sponsoring today's workout. You guys, we are actually going right from filming this workout into heading as a team to Arizona. We're going to Phoenix, Arizona. We're doing a walkthrough of the NML Games. Element is also helping us put on the NML Games. Element, NML, that's a lot. That's a lot. Helping, yeah. They are one of our contributing partners for the NML Games as well. And I was looking at the weather. It says it's supposed to be like 97 degrees in Arizona when we're gonna do a walkthrough of the NML Games. So you can bet we are packing plenty of Element electrolytes. But believe it or not, it's already down to like 50, 60 degrees here in Minnesota. And one of the habits I can drop is drinking my electrolytes. But I want you to know that you lose sodium, potassium, and magnesium, not just through sweat, but every day through breathing, through going to the bathroom. We know how dry it gets here during the winter in Minnesota. So it is still so important to stay hydrated. And how you do that is with sodium and potassium. And I love that Element adds magnesium to their stick packs because a lot of women are deficient in magnesium, one being me. So I get it in one convenient on-the-go packet. If you wanna try my favorite electrolytes all year round, you guys, you can get a free— What's the code? 8-count sample pack of their most popular flavors so you can figure out which is your favorite with any purchase. That's gonna be linked for you in the description if you're following on YouTube and on the app. If you're com— if you're following along on Instagram, comment LMNT on this live and I'll go ahead and DM you a link to get a free 8-count sample pack with any purchase. My favorite flavor, you guys heard me say it, it's lemonade. So if you think LMNT electrolytes is a little salty, 10 out of 10 suggest using a 4th to half a packet. I use a half a packet in a 32-ounce water bottle before every workout. That's what's in my water bottle. All right, let's get this party started. We got 2 big circuits. You are gonna go legs, arms, abs, cardio. 40 seconds on, 20 seconds off. Do each circuit twice, and then per your request, we're bringing back the 10-rep burnout round. So you're gonna do 3 sets of every exercise, actually. Yes, get excited, 3 sets. We're gonna start by warming ourselves up, and then we will jump into circuit 1. So go ahead, just standing here, feet shoulder-width distance apart. Flap those wings, flap those wings. We're gonna get a We're little warm-up. Okay, so we're gonna go ahead and get started. going into a good morning calf raise in 3, 2, 1. Big inhale up, exhale, hands behind the head. Hinge at the hips, stand tall, heels come off the mat, calf raise. Do it again. Soft bend in your knees, push your hips back, and then lift your heels off the mat. Nice work. Soft bend those knees, hinge, stand, calf raise. Nice. Warming up the calves, the ankles, the hamstrings, low back. Push those hips back, stand tall. We're gonna hit it all today, but we are gonna alternate going from legs to arms to abs. To cardio. So go heavy, go heavy, because you're not hitting the same muscle group back to back like you are on a leg or arm day. One more here. Nice work. Shoulder complex. Arms come out to the sides. Drop your hands down. Arms at the side. Lift, palms up. Big reach overhead, pull down. All of this is active. The lift right here, the big reach and pull, that's active. As you reach overhead, big, big reach. As you pull down, engage your lats, your back. Pull those shoulder blades down and back. Nice work. You got one more big complex here, one more, and then we're gonna go into squats. Big reach, pull down. Let's squat it out. Here we go, down, up. Feet are shoulder-width distance apart. You are pushing that ground away as you stand yourself tall. Inhale back, exhale, push that floor away. Stand tall, full hip extension at the top. Nice work here. Give me 3. You're gonna take it to a wide stance in 2 and 1. We're actually gonna do a sumo or a wide squat out of the gate, so heels Slightly in, toes slightly out, slight hinge forward, weights here, down, up, down, up. Weights are going to fall between your legs. You can use one heavy or two. Knees are tracking out, knees are tracking out in the sumo stance. Nice, give me 4. Can you catch that ground? 3, 2, 1. Go right foot forward, left foot back like you're on train tracks here. You're gonna give me a split lunge, down, up, drop that back knee to the ground, down, up. Shoulders stay stacked here. If you're with me, you're gonna have the option to do split lunge, split deadlift today. So you give me one lunge, stand tall, soften here, reach for the floor, stand up. Down, up, tap, up. So it's one split lunge into one split deadlift. You should feel so much stretch in your glutes and hamstrings as you hinge because you are doing it from a lengthened position. Your glutes love length and load. We're gonna put them under length and load here. You got one more. Nice. Drive those knees up. Tiny, tiny, tiny for 8, 7, 6, you got it, 5, 4, 3, 2, 1. Here we go, split again on train tracks. Drop your back right knee to the ground this time. Down, up, down, up. Nice work. Inhale down, exhale push. Inhale down, exhale push. Same thing. Option A, you stay here. Option B, one split lunge, one split deadlift, one split lunge, one split deadlift. So you need the front side quad glute Hammy glute right there. Nice work. 2 more. Down, up, down, up. Nice work. Bring both feet together. Big inhale up. Exhale, forward fold. Hands hit the ground. Step back, find a high plank position. Shoulders stacked over wrists. Core is tight. Take a nice wide base with your feet. Shoulder taps. Opposite hand, opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Right foot outside, right hand. Big inhale, easy twist. Reach, gaze follows. On the exhale, can you thread the needle? Right wrist under left, rotate through that spine and reach. Plant, step back, switch. Left foot outside, left hand. Inhale, reach. Exhale, thread. Left wrist under right wrist. Open your hips. Do it again. Here we go. On the right, inhale, open. Feel a stretch in your right glute. Exhale, thread. Feel your right and left inner thighs and hips open. Same thing, other side. Inhale, left, left glute stretches. Exhale, thread. Feel those hips open as you rotate. Internal external rotation helps us move better in squats and lunges. Yes, step back, high plank again. 2 push-ups, knees or toes. Down, up, down, up. Push up and back down, down. Pedal your heels. Knee bends, knee bends. Hover the knees, push the hips high. Hover and push. 2 more. Hover and push. Last one. Hover and push. All the way down to those knees. Cat-cow. Drop the belly, lift the chin. Cat-cow. Nice work. Reverse it, tuck the chin, roll that spine. Flat back, neutral spine. Push your hips up and back again. Walk your hands back to your feet, roll up one vertebrae at a time. When you get to the top, take a nice wide stance. Lateral squats. Hips side, center, side, center. You are driving off that bent knee, off that bent knee, standing up tall. Drive out of that hole. You have 4. Nice. 3, awesome job. 2 and 1. Point your toes to me, keep your feet wide, push your hips back. Now reach your fingertips as far away from your tailbone as possible and stretch. It should feel so good. I like this, I've been doing this more. I think I did it in like a Pilates class and I was like, that's got to come back in every workout. That feels good. Lateral bounds, here we go. Giant step right, hit left. Here we go, left, right. Left, right. You can gather with 2 feet or single leg push-up. You have 8, 7, 6. Finish your warm-up right here. 4, 3, 2, recover. Nice work! High fives! How are we feeling? Grab some water. Good. Gonna jump into circuit 1. Gonna jump into circuit 1. All right, yes, you can always come back and do the replay. It's gonna be in the app under replays or on YouTube under live workouts. All right team, here we go. Circuit 1, you have a wide sumo squat as your legs. Into 20 seconds of push-ups, 20 seconds of kneeling bicep curls. We're gonna split the arms. Leg lowers on the mat. Caroline's gonna give you standing options for everything I hit the mat for. Cardio is a lateral shuffle. Now you know what's coming. Grab the heavy weights you want to use accordingly. You're squatting out of the gate. Let's just go for it. My team started putting 30s on set now. I was like, now we gotta squat with 30s. All right, here we go. You're gonna take one weight or 2 weights between your legs, heels slightly in, toes slightly out. Down, up. It's a wider sumo squat, slight hinge forward. You have 40 seconds. The timer starts in 3, 2, let's go. Inhale down, exhale push. Inhale down, exhale push. Nice work. Lengthen load is what we're doing today. So as you slightly hinge forward in this wide stance squat, you get more length through the glutes. A little bit more emphasis is going into the glutes here. All right, inner thighs are turned on as you push that floor away. You pull your inner thighs together to stand you tall. You are halfway. Nice work. If you're with me, you're going to hit the mat after this. If you're with Caroline, you're going to drop to one dumbbell and stay standing. You got 10 seconds in your sumo squat. 5, 4, 3, Knees 2, 1. are tracking out. Yes, knees are not tracking in, they track out. For 5, 4, 3, 2, rest and recover. If you're with me, you're hitting the ground. You got 20 seconds of push-ups. I'm gonna do them on my dumbbells into 20 seconds of kneeling bicep curls. Standing option is a press out, chest press out into standing bicep curls. You're there in 3, In 2, let's go! Push-ups for 20 seconds, scout out. You can do them on your hands, you can do them on dumbbells, you can do them on your knees or from an incline. You got 10 more seconds in these push-ups. Short amount of time on push-ups. Take them from your toes if you can. Transition to kneeling bicep curl in 3, 2, transition. Drop to your knees, here we go. Taking the legs out of the equation. 20 seconds of push-ups, 20 seconds of curls. Try and take those push-ups from your toes if you can. Down to core, on to core in 5, 4, 3, 2, recover. If you're with me, you're staying on the mat. If you're with Caroline, you're gonna stay standing. Gonna hit a little triceps with leg lowers or marches. Here we go, low abs, back of the arms. One dumbbell optional. If you're with me, option just stick with leg lowers, option add a little skull crusher action. 3, 2, let's go! Remember, longer the lever, harder it is. You want to make this easier, bend at the knees. Skull crusher is totally optional. Your focus here is core. Neck and shoulders can stay on the mat easier. Lifting neck and shoulders off the ground harder. Caroline's again back to standing modification. Halfway, team! We're all gonna go up to standing for cardio next. You got it, you got it! Inhale down, exhale lift. Inhale down, exhale up. Finish! Come on! What it looks like, guys, the final 5, 4, 3, 2, rest and recover. Option, keep a dumbbell. Option, no weight. Lateral shuffle. If you're with me, we're gonna do a little set down, pick up option. So I'm gonna shuffle, shuffle, set down, tap, then I'm gonna pick it up. Always reaching across your body for the set down, pick up. You're there in 3, hit left in 2, 1. Let's go! Shuffle, shuffle, set down, hit. Now I'm gonna pick up that weight, transfer, set it out, other side. Tap, reach across the body, pick it up, switch. This is totally optional. Dumbbell, just add something a little extra. Lateral shuffle, 40 seconds of work. Chance to raise your heart rate. Your heart is a muscle, just like your legs, your chest, your biceps that you just worked. We train our heart. Cardiovascular conditioning right here. 10 more seconds, 10 more seconds. Push, push. Water break on the other side in 5, 4, 3, 2, 1. Water break. 2, rest, water. Nice work, that's circuit 1. Do it again and then we'll go to circuit 2. How we feeling? Whoo! Nice work, team. Nice work, YouTube. Whoo! Welcome back, Carrie, so glad you're here. Nice work. Okay, team, back to sumo squats. If the last 10 seconds of any of those exercises felt easy, time to up your weights. Sumo squats for 40. Grab the weights when you use. You're back on. Heels in, toes out. Wide stance. Dumbbells between your legs in 3, 2. Let's squat, squat. Inhale down, exhale push that forward. 40 seconds. Big strong legs right here. Down, up, down, up. Yes, you can. Last time through this, then we're gonna do circuit 2. We'll come back to this for a 10-rep bonus round at the end. Nice work. Catch your breath, catch your breath. 20 down, 20 to go. Knees track out, knees track out. Sumo squat, how do we feel about it? I love— this is my favorite squat. See, what's your favorite squat? It is— I feel like I feel it more in all of the muscles that are working. So true. And I know I'm gonna be sore tomorrow. 2, 1. She said— I don't think that's a good thing. No, you gotta run, you gotta do the NFL Games course with me. You know, I'm glad I'm not doing the push-ups. I know, we're running them wild, right? You got 20 seconds of push-ups. Try and take it from your toes, right into 20 seconds of bicep curls in 2, 1, go! You can do anything for 20 seconds. Yes, you can challenge yourself. So many of you have increased your push-ups by simply doing our 10 push-ups a day challenge. I'm so proud of you. You're here for 4, 3, 2. Drop to your knees and curl, curl. Isn't it amazing? 10 push-ups a day. Consistency over intensity every time. Consistently doing 10 push-ups can change the game and how you build strength. You're here for 4, 3, 2, 1, rest. If you're with me, leg lowers. Option to keep a dumbbell, skull crushers are an option. Caroline's got overhead triceps with a march. Pick your level, pick your intensity. You're there. Yes, team! 5 seconds, set it up. 3, 2, let's go! Long legs, shoulders lifted if you want a challenge. If you want to scale it back, neck and shoulders on the mat, bent knee. Pick your level and get after it for 40 seconds. Nice work. Yes, use that breath. Exhale as you push overhead and lift the knee or pull the leg up. Use your breath during the hardest portion of the movement. Come on, 10 more seconds here. Standing for cardio, standing for cardio. In 5, 4, 3, 2, let's go! Dumbbells optional, lateral shuffles. Dumbbells optional, 40 seconds. Moving laterally, side to side. Here we go, grab your weight. Giant step right, shuffle left. In 3, 2, let's go! Shuffle, shuffle, set it down. Hit! Can you reach for the ground? That's one challenge. Can you add a dumbbell? That's another challenge. Can you stay loaded the entire time without standing up? Just pick a level and get after it. You got 40 seconds to raise your heart rate. You're already 20 down, 20 to go. Let's go, let's go! Dig in, dig in! Come on, team! Woo! What would it look like if I said 10 more seconds? 10 more seconds! Yes, you can! Finish it! Last 5, 4, 3, 2, rest! Nice work! Grab your water. Circuit 1 done. Got 4 new moves for you. Hands should be on knees, heart rate high. Yes, whoo! 4 new moves. All right, team, I'm just breathing heavy. So same format, legs, arms, abs, cardio. Split lunge, split deadlift. Option, just staggered stance deadlift. I'm gonna do lunge and deadlift. You can do just lunges or just deadlift. 20 seconds of back fly into 20 seconds of lat raises, back and shoulders accessory style. Then you're gonna hold a side plank, 20 on the right, 20 on the left. And then we're gonna do lateral bounds with a little spicy challenge, keeping you moving laterally. For your cardio power. Grab the weights you want to use for a split lunge and a split deadlift. One split lunge, one split deadlift. You're only doing each side once, so make it count. Let's go. Right foot forward, left foot back. Drop the back knee, stay soft in that front knee as you hinge. You're there in 3, 2, let's go. I'm gonna do one split lunge, soft bend, hinge, stand. One split lunge, one split deadlift. Caroline is just going through the hinge. You just did squats, knee dominant. So if you're not doing the lunge, just stick with the deadlift. When we're doing a total body workout, we want at least one lower body knee dominant— that's your squat— one lower body hip dominant— that's your hinge that Caroline is doing right now. Yes, come on team, you can do anything for 10 more seconds! 5, 4, 3, 2, 1. Make sure these final 10 feel challenging. If not, you gotta increase those weights next time you're here. For 3, 2, rest. 20 seconds back fly. Open that newspaper, soften in those elbows, shoulder blades squeeze together. 20 seconds lat raises. You can double them up or you can alternate them, your workout. 3, 2, hinge fly. Nice work. Hitting upper back, back of shoulders right here. Smaller muscle group might need smaller weights. Yes, you can. Transition to lat raises in 3, 2, let's go. I'm gonna alternate my lat raise. Holy bananas, 20 pounds feel heavy today. Soft bend in that arm, lifting just up to shoulder height. Think about lifting from your pinky, not straight up but 45 degrees. For 3, 2, rest. Holy bananas, right? So tough. No equipment, you got a side plank. Hold it on the right for 20 seconds, hold it on the left for 20 seconds. I'm gonna go forearm down. Stack your feet, sit on your seat, or drop your inside knee. 3, 2, set up your side plank. Hips are piked high, obliques or side abs are turned on. Caroline's got knee gap but intensifying it by what? Lifting her back leg off the ground, floated. Glute medius turned on, obliques are turned on. Hold it here. Can you lift those hips for 5? Switch sides in 3. 2. 2. Let's just go right over to our beautiful backside. You're gonna see the beautiful backside. You want to make it harder, you lift that outside leg. Caroline, I feel like I have to. I'm staring at her heel. I have to lift my outside leg and make it harder. Feel that outer glute. I can't see the clock, so you're here for 5. Lift it for 4, 3, 2. Recover. Nice work. Yes, team! All right, cardio. Grab your towel if you're with Caroline. If you're with me, 3 lateral bounds, hit the deck. 1, 2, 3, burpee. You can go chest to floor, straight arm, or stay standing with the towel slam. Giant step right. 3, 2, let's go. Push. 1, 2, 3, hit the deck. Hit. 1, 2, 3, hit the deck. 1, 2, 3, functional. You're getting down and off the ground. Side to side, powerful body scroll. Get your body weight up. Two, three, full body scroll. Come on! Woo! Yes, team! All right, try again. You can do it. What would it look like right here? Let's get ten more seconds of this. Push through, push through. Finish strong. Last five, four, three, two. Rest. That's right, those are your 4 moves, circuit 2. Way to go, team! How are we feeling? Way to go, Margaret, crushing this workout with your 11-month-old crawling around you. Way to get it done. All right, Nice, so glad you could join us for a live. You guys are the best. More motivation, right, when you do it together. We got to do this one more time. Split lunge, split deadlift, other leg. Split lunge, split deadlift, other leg. Grab your weights, set it up. Here we go. Left foot forward, right foot back. One split lunge, one split deadlift. You're there in 3, 2. Let's go! Drop the back knee, stand tall, hinge at the hips, stand tall, drop the back knee, stand tall, hinge at the hips. 40 seconds, yes you can! Your modification, stick with Caroline. You are giving me just that hip hinge. Woo! Go team, go team! 20 down, 20 to go, come on! Legs, arms, abs, cardio. Knocking it all out today in 30 minutes. 10 more seconds here. Keep that big toe planted on the ground. Don't let it pop off that mat. For 4, 3, 2, 1. Back fly, lat raises. Back fly, lat raises. Start on the back fly. Start on the back fly. Hinge and pull, pull that newspaper apart. Back of the shoulder, upper back. You're on in 3, 2, let's fly! Pull, control the weights on the way down, not letting them collapse at the bottom. Nice long neck, shoulders are out of the ears, neck is relaxed. Put the work into your upper back and shoulders. Quick transition here in 3, 2, lat raises. Stand and raise. Shoulders are the toughest moves put together back to back. Uh-huh. Squinty eyes right here for 5, 4, 3, 2, break. Pull bananas, no equipment. Side plank, side plank. 20 on the right, 20 on the left. Forearm on the mat, shoulder stacked over elbow. Lift those hips, stack scissor, inside knee down. In 3, in 2, let's go! Lift those hips, hold here. Piking right here through these side obliques. You got 20 seconds per side. Rolling over in 10. Other side. Lift those hips a little bit higher for the final 5, 4, 3, 2. Transition, switch. Other side. Lift those hips. Hold it here. Yes, you can. Come on. You are so capable. You are so strong. I say this all the time, but I promise this is not the hardest thing you're gonna do today. No, it's not. Come on, lift those hips for 3, 2, 1. Here we go for cardio. You got 3 lateral bounds, 1 burpee or a towel slam. Pick your level. Come on, 40 seconds. Dig in. Push to your left in 3, 2, let's go. 1, 2, 3, hit the deck. 1, 2, 3, hit the deck! Yes, you can! Yes, you can! Hit! 2, 3, hit the deck! Come on! 1, 2, 3, hit the deck! You're so awesome! Yes! You're already halfway, team! You're already halfway! Keep pushing! Don't quit! Not yet! You were made to do hard things! Physically hard things you tackle! Make you so much more capable of handling all the emotional riffraff that's gonna come your way. 3, 2, rest. Woo! Woo! 2 circuits down. You ready? You got a beautiful 10-rep bonus round coming. Beautiful 10-rep bonus round. Breathe. Beautiful. That's a great way to explain it. Yeah. All the way back to the top. Ten sumo squats, and then we did ten push-ups, and then we did ten something leg lowers. Skull crush. Can you scroll for me the second one, please? Can you scroll the second one so we can go back through to the top? Thank you. That is a memory game. I got no memory apparently. Okay, here we go. Sumo squats at the top, sumo squats at the top. You got 10 sumo squats, 10 push-ups, 10 bicep curls. Let's just dig in and knock it out. 10 sumo squats in 3, grab them, rack up in 2, 1, let's go. Down, up. I thought I had 2 different weights for a second. I was like, wait, that would not be good. Nice work, nice work. Here we go, that's 4. 5, halfway. Knees are tracking out, big toes pushing into that ground. Stand tall, finish it. Come on, final 3, final 2, final 1. Yes team, drop those weights. Keep the ones you want for bicep curls close. 10 push-ups. Okay, I like some abs. I like it. I like the challenge with everyone. 10 push-ups. In 3, 2, go 10, go 10, 10, 9, 8, you've got this, 7, stay with it, 6, 5, 4, 3, 2, 1. Yes, team! Kneeling or standing, 10 bicep curls in 3, in 2, let's go! 10, 9, 8. If you're with me, glutes are active, elbows are off the body. 5, halfway, guys. You have 5, 4, on your backside. In 3, nice. 2 and 1. Nice job, team. Caroline's just gonna go marches. I'm just gonna go leg lowers. No skull crusher, take it out. You got 10 total per leg, so we're gonna go 1, 1. Okay, here we go. 3, 2, let's go. 1, 1, 2, 2, 3, 3. Nice work. Never collapsing out of this, keeping constant tension. On that core, low abs. You place your fingers 2 inches inside your hip bones. You want that to be nice and taut. Yes, you got this. Neck and shoulders lifted is an option. Here we go, finish. 9, 9, 1 more, 1 more. 10, 10. There it is. Lateral shuffles? No way. You're gonna hit right and left, that's 1. Right and left, that's 2. So you got 10 total, 20 if you're singling it out. We go in 3, 2, let's go! 1, 1, here we go! 2, 2, 10 total, come on! 3, 3, side to side power! 4, 4, you got this! 5, 5, come on! 6, 6, stay low, stay low! Fasten those feet, light on those toes! 8, 8, let's go! 9, 9, finish! 10, 10. Foot lunge, 10 step back lunges, 10 standard deadlifts, 10 step back lunges, 10 standard deadlifts. Alternate your leg. 10 total. 3, 2, let's go. 1, 1, nice. 2, wait, wait, now we're doing it. This is what we're doing? Yep, now we're doing it. 3, we're doing it. That wasn't my intent, but now we're, now we're in it. Too far to turn back. 5 more. 5, 5, 6, 6, 7, come on, finish, 8, that's 9, yes, thank you, 10, 10. Love when I get to skip a rep. Or add 10. That was more than I bargained for. I added 10 on accident. 10 deadlifts bilateral. Hinge, grab those weights, crush some oranges. 10 deadlifts in 3, 2, let's go! Hinge, hinge, hinge. 10. Hinge, hinge, hinge. 9. Someone commented yesterday, we need a shirt that says leg day is my cardio, and I just feel that so much after those lunges. Yeah, heart rate is so high. Leg day is my cardio. It's so true. Yes team, 3 more. 3, 2, 1. All right, back flies, 10 of them. Lat raises, 10 of them. If you alternate, it's 5 per arm. If you double them, it's 10. 10 and 10. You're on in 3. 3, 2, 1. 2, go 10, here we go. 10, 9, control those weights. 8, neck is long. 7, core is tight. 6, 5, notice how these final feel. How does the final 5 reps feel? 4, is it getting harder? 3, is your tempo slowing? Oh, one more again. Missed counting. She's trying to make us do more reps than we need to do. The point is the last 3 reps should feel slower than the first 3. That's how you know you're using the right weights. Lat raises, I'm gonna alternate. You have 10 in 3, 2— so what happens is I just start squinting my eyes and I have no idea what rep count we're actually on. That's 3. Which means you got the right weights, you don't have to think about anything else. Yes, I often say If you're making a grocery list in your head, you are not using the right weight. 3, 2, 1. Holy bananas! Woo! All right, hold the plank for 10 seconds, open to the right for 10, hold plank for 10, to the left for 10. Ready? 10 seconds. Oh, that's a big timer. All right, you guys, set up your plank. You're on in 3, 2, hold plank. You're gonna hold this for 10 seconds. Shoulders over elbows, pull up on your kneecaps, push back on your heels. Nice work. You got 5 more seconds here. You're gonna open to the right in 3, 2, open. Pike those hips high. Option, lift your outside leg. Come on, it's only 10 seconds and you're in the final 3. 3, 2, 1. 2, back to plank, forearm plank. Hold it here, hold it here. Nice work. Opening to the left, optional with that outside leg. In 3, 2, 1, open to the left. Can you lift that outside leg? Hold it here. This is a standard plank. Come on, you got 5, 4, 3, 2. Hold plank for 10 and you're out. Hold plank for 10 and you're out. You Yes team, nice work! Last 3, 2, 1. Awesome job! How we feeling? You got 3 lateral bounds. Um, let's do 10 lateral bounds, 10 burpees, 10 lateral bounds, 10 burpees, 10 lateral bounds, 20 towel slams. Perfect. Okay, each bound counts as 1. You're there in 3, 2, go! 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. You ready for the big kahunas? You got 10 burpees, 10 burpees, 20 towel slams. Let's go! Count your breaths, take it at your pace. Come on, you can do anything! For 10. How many of these do we gotta do tomorrow? A lot more. So many. I was thinking about in that plank, I was like, can I hold this before I get through it? Yeah, I'm going for level 3, I have decided. I like it mentally, trying to get myself ready for that. Nice work. If you're training for the NFL Games— 10, finish yours— if you're training for the NFL Games, it's a great workout to do it. You got squats, burpees, planks, push-ups, pull-ups, run a mile. You got 10 more push-ups, 20 sprinter sit-ups, and you're done. These are our extra challenges we're doing with our app community. 10 push-ups a day. You're gonna give me 10 more and then to your back for sprinter sit-ups. September is an added core challenge. 3, 2, go! 10 for 10. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Rest, team, on your back. Sprinter sit-up, full sit-up, opposite hand to toe. Caroline's gonna be here. 1, 2, I'm going full sit-up. Each leg counts as 1. 20 total in 3, 2, let's go! 1, 2, reaching for that opposite toe, 3, 4, 5. Yes, team! 6, 7, 8. If you have no idea what I'm talking about, inside the app we add on an extra challenge every month. September is Core on the Mat. This is your burnout. We're doing it together as a team. Nice work. Yes, team, finish. 18, 19, 20. That was a full body Tuesday. Holy bananas. Let's stay right here on the mat and stretch, stretch. A couple of announcements, and then if you're in the app and you have questions About this week's training plan or next week's training plan, I'm going to stay on to answer some questions for app members after today's live. Grab some water. Sitting on your butt, let's just go right for a butterfly. Soles of the feet to touch, sit up tall on your sit bones, knees drop to the mat, shoulders roll down and back. Hello, simple squats in your thighs. Stretch them out, open those hips. Nice work, nice work. Send the legs long, right leg comes up and over, nice little glute stretch. Pull the right knee up to your chest. Option A, stay here. Option B, right ankle to left knee, slide your left heel towards you. Feel that outer glute. Sit up tall, sit up tall. Outer glute, I need more outer glute in my life. Roll that ankle. The build 30, that was outer upper butt cheek. Yep, day 4. That's actually one of my favorites. Build 30 day 4? It's just such a burner when I'm like, oh, I really want a good leg day. Yeah, it is a good burner, that's for sure. All right, both legs go long, big sit up, big inhale, exhale, hinge, hinge, hinge, hinge, hinge, flex your toes to your face, collapse and reach for the toes, stretch out those hammies, bend the legs, deadlift, deadlift, deadlift. Nice work. Here we go, left knee up towards the chest, hug it. Squeeze that outer butt cheek, lengthen it. Option, stay here. Option, left ankle, right knee. Slide the right heel close to the butt, feel that outer glute, and then roll your ankle. Sit up tall. Feels good. You did it, team! Always feels good on the other side of the workout, doesn't it? So good. So proud of you. Here we go. Fingertips face your butt, knees bent. Lift off, lift the hips, let the neck hang heavy. Little push forward here, little shift back. Open the chest, the front side of the shoulder that you just hit with those lat raises. Stretch it out here. If you're gonna sit at a computer today or on a plane today, this one's good, this one's good. Nice work, take it down. Wrap your arms around your knees, pull those shoulder blades apart. You did a lot of pulling together, now pull apart. Nice work. Awesome job, team, so proud of you for Thanks so much for joining us today. Thanks so much for being here, and thanks again to our brand partner Element Electrolytes sponsoring today's workout so we could sweat together. Get that free sample pack of electrolytes with any purchase when you click the link in the description below on YouTube, on the app, or go ahead and comment on this live LMNT and we will send you that link. Thanks for being here, team. Happy, happy Tuesday. If you're following along with us We are in the middle of a 6 workout plan. If you're on my email list, I sent you my exact workout plan that I'm gonna do this week. If you guys want the exact workout plans that I follow, I send them out every Sunday. Go ahead, get on our email list, subscribe to our newsletter. If you're on Instagram, comment or reply email to a story. We'll get you added so you can get our workout plans. We are doing a 411 challenge next week, which is 4 strength workouts, 1 Pilates workout. One low-impact cardio workout. And then after that, we jump into our big 12-week Winter Arc Challenge. Get excited! Woo! We got 12 weeks to get ready for our New Year program. We are already filming the New Year program, and I will say, it is spicy. We filmed last Tuesday, and I did not work out again until like Saturday. It crushed me. It's the first time we put 40s on set, and I felt it. I will say that. If you're with us in September, adding your 10 push-ups, doing the core challenge. If you're with us in the app, we had a live Q&A yesterday with pediatric dietitian Min. If you have picky eaters or struggle feeding toddlers, you need to catch that replay if you're in the app. Okay, we have a live coaching call in the app next week. Next week, 9/23, I'll be live answering any questions you have about the training plan, the upcoming Winter Arc. Okay, Winter Arc starts on 9/28 for everybody. We do have a different plan in the app. It's a little bit more built around progressive overload and repetition. Um, so if you're in the app, you'll follow the app Winter Arc plan. And then I'm gonna stay on and answer any questions you guys have. Thanks so much for being here and joining us, you guys. Always so fun to sweat with you. Nice work. Says spicy Tuesday workout. Thanks for joining us, Kayla. Awesome job, Julie. Awesome job, Erica. Nice work, team. Thanks so much for being here. Love how dynamic the live workouts are, right? Ten extra lunges, plank callouts in the middle of it. That's what makes it fun. Working out live. These are always our favorite workouts too. We say that all the time. Awesome job, team. Thanks so much for being here. We'll see you again soon. I think I just did that wrong. Sorry, team. There we go. And all right, guys. If you're in the app, I'm gonna stay on and.