Live 30-Minute Full Body Dumbbell Workout | Strength, Cardio & Abs

Come on. Hey. Okay. Finally went live. I'm really hoping you guys can see and hear me. It was telling me that live streaming wasn't available but now we are live and I'm really, really hoping you guys can see here me. So someone give me a thumbs up in capture in the, in the chat if you could see me if you can hear me. Okay. I'm hoping that is the case. It looks like we are good to go. Woohoo. I'm gonna cue us up on Instagram. Awesome. So glad technology is on our side today. I was a little bit nervous after seeing that. Looks like we are live on Instagram as well. You guys. Good morning and happy Friday. This is like a celebratory. This was the first week of school for us here in Minnesota. It was our first week of school for my kiddos. It's like a celebratory, like we made it through the first week of school. Let's work out together and have some fun to finish the week strong and go into the weekend before we tackle all these sports and fun things that are coming at us. So, so excited you guys are here. Just gonna do a quick check in on YouTube. I know we have lots of people joining saying it's their first or second live. Welcome. Yes. This always stays live so if we're in different time zones. Hello, Donna. This will stay live so you can absolutely catch it later. Cheryl, nice. Welcome. I think it's. I don't know your name. You got a funny YouTube name. Going live for the first time. Thank you for being here. First life for Adrienne. Awesome. So glad you are here. Lacking motivation today. This is the perfect place to be. Welcome Tina and Bobby. Second live. Welcome Aaron from Maine. And that's awesome. Sounds beautiful there. It's freezing in Minnesota. Candace, I totally agree. Can you give a shout out to my four year old Samuel? He remembers one time you gave him a shout out and he thought it was so cool. Hi, Samuel. We're so excited you're going to be working alongside your mom today. Nice work getting this in. I love it. So excited to be here with you guys. Welcome, welcome. Oh, happy birthday, Robin72. You're amazing. I love it. First live for Adriana from Mexico. You guys are coming from all over, so many great places. First live for Stephen. Char, welcome. Glad you guys are here. Got the baby down for a nap. Michelle, way to go. Second life for Cheryl. So pumped you guys. First live. We got to give a shout out to Amber for her and her daughter. Okay. First live from Florida. So many people joining for first second, whether it's your first live or your 100th live, welcome. We are excited to start with you. It's a full body shred, our classic format. All you're going to need are some dumbbells today. And as you can see, the amazing Rachel is replaced. The amazing Caroline today. Yeah, we're excited to have Caroline sweating with us today. Like I said, all you're going to need are dumbbells. I'm pumped because today's workout is brought to you in partnership with Element, the electrolytes we love around here. And the reason I'm so excited is because Lemonade Salt was a limited release for the summer. And exciting news, you guys, it's official. It is here to stay. I literally emailed the team, I think five times saying, can you please not take this flavor away? It is my favorite flavor. If you have not tried the lemonade element yet, you are definitely missing out if you think Element is a little salty. In my opinion, the lemonade is the least salty of the flavors. Either way, I add half a packet instead of a full packet to my full 32 ounce water bottle and I think that's like the perfect ratio for making it taste good as well as getting my body the sodium, potassium and magnesium I need so I can keep the back to school mom energy high. Because let me tell you, the mental load of the school year is a lot, but also the energy required. And when I found out that your hydration and element contributes to your energy in your cells, your nerves, your muscles, your recovery, I was like, sign me up. I am on board. So getting my daily dose of sodium, potassium and magnesium is super easy with these single serve packets from Element. Exciting news is that you can get a free sample pack with purchase. So all you got to do is purchase this box of lemonade salt so you can try it because it's so good. And you're going to get a free sample pack so you can test the most popular flavors and and find out which flavor is your favorite. If you want to do that and you're watching on YouTube, check out the description below. I've linked a link for you. Click that link. Free sample pack with purchase. If you're watching on Instagram, go ahead and comment on this video LMNT and I'm going to DM you the link to get a free sample pack with purchase so you can grab your Lemonade salt. It's here to stay, guys. So pumped about that. All right, I got more announcements for you that we'll share at the end of the workout. But for now, let's jump in and get ourselves warmed up for. For today's workout. Dumbbells only. Anywhere from 15 to 25 pounds. Grab your weight and let's get started. I'll explain the workout. Go ahead. You're standing, feet stacked underneath your hips. Flap your arms. Okay. Nice. From here, you're gonna just give me knee hugs. So just pull up a knee, give it a little squeeze. Next knee, give it a squeeze. All right, you guys, you got three circuits, four moves per circuit. If you've done this format with us before, you know it's arms, legs, abs and cardio. So you're gonna hit it all. One more. Nice. Now you're going to do two good mornings hands behind your head, two squats. So hinge, stand, hinge, stand. Now drop the hips. Squat, stand, squat. Back to hinge. Two hip hinge, hinge, stand, hinge, stand. Two squats, squat, stand. Nice. So we hit every muscle group. You go arms, then you go legs, then you go core, Then you go cardio. You do each exercise for 40 seconds of work, followed by 20 seconds of rest. Two sets per circuit. All you need is dumbbells. Last complex right here for the hips and glutes. Drop for two squats. Nice. From here, stand tall, arms straight up. Shoulder sweeps to the back. Soft bend in the knees. Sweep those arms to the back for 4, 3, switch directions in 2 and 1. Sweep it forward, swim it forward. All right, from here, you're gonna do two step back lunges on the right, two on the left. And three, two. Let's go. So step back. Right, Give me down, up, down, step, switch. Left knee. Down, up, down, up, step, switch. Nice. Down hook. Down, step, switch. Down, up, down, step, switch. I'm gonna see there's a theme for today's workout. I'm gonna see if you can catch the theme by the end of the first circuit so you can figure out what it is. Nice. One more each way on the right. Nice work on the left. From here, you go right into high knees. Drive it up. High knees, high knees, high knees. Get them up, get them up, get them up for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Big inhale, reach up. Exhale forward. Fold hands. Hit the mat. Step back. High plank. You can always drop down to your knees for plank. You got shoulders stacked over wrists. Core is tight. Pull up on your kneecaps, push back on your heels. Awesome job. Holding here. Two push ups, two back rows. So down, up, down, hold at the top, row right. Roll left. Do it one more time. Down, up, down, up. Row right, row left. Nice step. Right foot outside right hand. Big easy twist right here. Can you drop your elbow down towards the mat? Open up the hips. Open, back up. Set the right hand down. Step up. Left foot outside left hand. Easy twist. Rotating through the spine. Opening the glutes. Drop the elbow towards the mat. Open the hips, open it, back up. Repeat it, repeat it. Step back. Right foot outside, right hand twist. Rotate baseballs from your tips. Drop the elbow. Open it back up. Set it down. Switch. One more on the left, one more on the left. Open the glutes and hips. Open, open. Drop the elbow. Open it back up. Step back. Awesome job. Nice work. From here, push up and back down. Dog pedal at the heels. Knee drop, hover the knees, lift and hold. Hover the knees, hips go high. Warming up the knees, the quads, the glutes. Nice work. Two more. Hover lift. Last one. Hover lift. This time you drop all the way down to the mat. Little cat, cow action. Drop the belly, lift the chin, reverse and find it up towards the center. Chin to chest. Do it again. Drop the belly, lift the chin and reverse and find those up. From here, you're going all the way up. Over to your backside. Some glute bridges. Heels come nice and tight to the glutes. Two glute bridges, two marches. Lift and hold at the top. March, march back to bridge. Hover lift. Hover lift. Hold, march. If the margins don't feel good for you, it's going to add a lot of stability and work for the hips and the hip flexors. Go ahead. Just hold that bridge with Caroline. So give me two boot bridges and then a two pound hold at the top. One more. Last one. Hold here. March, March. Awesome job. Take it all the way down, up and over. Walking burpees. Walking burpees. Here we go. You step the right foot, the left foot. Stand up, take it down. Switch that knee foot. Here we go. Left, right, up. Nice. Here we go. Right, left. Last one, last one. When you get to the top, tap. It's jacks and jacket. Jacks or taps, Jacks or test for eight, seven, six. You got it. Five, four, three, two. Hold it wide. Hit side to side. Side to side. Drive off that, that knee. Side to side. You got it. Nice. Four, three. One more move and you're out of your warm. Up. Two. One. Two squat jacks, two jumping jacks. It looks like this. Down, up, down, up. High, high. Get low, get low. Hold high. Hold High. Caroline's got your low impact option today, taking you through a very functional warm up. These are all moves you're going to see in today's workout. Arms, legs, abs, cardio, core. Last one. Two jacks high and you're out. More. Yep, Caroline's warm. You are warm. Grab your water, quick sip. Grab your weights. We're going to jump into circuit one. Remember, got to see if you guys can figure out what the theme of today's workout is. Always fun. Nice work, Tina. 73. That is amazing. You are working for that 80 year old body. I love it. Yvonne loves lemonade salt too. Seriously, the best. Thank you for your order, Kelsey. You guys all love element as much as we do. I love it. Does element have caffeine? No caffeine in element. No caffeine in Element. That's what my coffee's for. Nice. Okay. Laurel, you are an outlier. I use the raw element. I don't know. That's just like plain. It's unflavored. That's just like salt water. You're an outlier. Okay. Oh, my gosh. We already have two people who figured it out. Krista. Krista has figured out the theme of today's workout. Let's see if everyone else can figure it out without looking at Krista's answer. All right, grab your weight. Two bicep curls, two shoulder presses. Grab your weights. You want to use arms first, then legs. We go 40 seconds on shoulders, down and back. In three, two. Let's go. Two bicep curls. I'm gonna go palms facing in. So it's a hammer curl right to the top, right into two shoulder presses. Now if you want to push your weights today, if you want to push your weights today, you can go heavier than you normally would for a shoulder press maybe and give me a little two inch drive. Two inch drive. So if you need a little bit of help from the legs with heavier weights, that's okay. It's two bicep curls, palms facing right into two neutral shoulder presses. You can give me a strict press, no legs, or a little push press. I had to laugh. Someone commented on my Instagram post. They're like, lady, you're not using your shoulders, you're using your legs. I was like, it's a push press. A push press is designed to have a 2 inch dip drive. Right? You're here for 4, 3, 2, and recover. Nice. You want to swap your weights and go heavier. You're going into two squats, two deadlifts. So two deadlifts. Two squats. Okay. Feet stay parallel right here, keeping the weights at your side the entire time. Hinge, stand, Two deadlifts, right into two squats. You're there in five. Here we go. Set yourself up. Crush the mortgage in your armpits. Three, two, here we go. Hinge, stand, hinge. Now you go to two squats. Weights are just gonna stay right at your side. Heavy strength right here. That's the focus. First circuit, we're going heavy strength. I think you figured out the theme. Yes, and we figured it out. Two and two. Two by twos today. Two by twos. You. Yep. Two by two. Someone said. I think she said two by two. Noah's arc. We're gonna get on that arc. Two by two. I love it. Nice work. Two by twos. Taking two of every animal with us. Taking two of every exercise with us. Bicep curl, shoulder presses, deadlifts and squats. Nice work. Knees track out towards those outer three toes on those squats. You're here for three, two. And recover. If you're with me, keep one weight, two plank, knee drives, two plank drags. So I'm in. Plank, I drive, drive, I drag, I drag. Caroline's got your all standing option. Two plank, knee, drive, two drags to follow Caroline. Three, two, let's go. Knee, drive, drive, drive. Plank, pull, drag, plank, drag. Your pace, your tempo. Drive, drive. Here we go. You want a standing option? Go ahead, follow Caroline. Nice work. Take it at your pace. Strong core, strong core right here. Nice work. We go arms, then legs, then core. Next up is cardio. You're going to come back up to standing for your cardio in 15 seconds. Come on, team. Strong core. Stay with it. 10 seconds. 10 seconds. You got this. Drive those knee to elbow, knee to elbow, or if you're a Caroline, knee to hip, knee to hip for three, two, and you're out. Recover. Nice work. No equipment. Just like you did in that warm up. Two squat jacks, two jumping jacks. Too low, too high. Two squat jacks, two Jumping jacks. It's 40 seconds. Caroline's got your low impact mod. We go there in three, two. Let's go. Hit it, hit it. Jack it, Jack it. Hit it, hit it. Jacket, jacket. Keeping that mind and that body busy right here. Two and two. Hit it, hit it. Jack it. Jacket. Two squat jacks, two jumping jacks. Nice work, Nice work. This is your chance to raise your heart rate. Cardio portion. Push it, push it. You should be breathing heavy by the end of this 40 seconds. Find a pace you can stick with for all four. You got ten left. Ten. Nine, eight. You got this. Seven. Stay with it. Let's go. Finish. Three, two, one. You're out. Grab some water. That's circuit one. Nice work, team. Circuit one in the books. You're going to repeat those four exercises. Two by two, two by two. You guys got it. Nice work. Awesome job. Here we go. Grab your weights. Back to the top. Two curls, two presses. You only do it twice. Find ways that challenge you. Last 10 seconds should feel hard. Shoulders down and back. Three, two. Let's go. Two hammer curls. On the second curl, hold the weight right at the shoulder and go right into a shoulder press. And a shoulder press. Nice. Back to curls. Here we go. All the way down, all the way up. All the way down, all the way up. And push and push. Nice work, team. Come on. Two by two. Nice work. Exhale as you push overhead. Inhale, down, exhale, push. Nice. No rib flare. Ribs to hips. Ribs to hips. You got it. 10 seconds here. Do those weights feel challenging? If not, they should. It's 5, 4, 3, 2, finish. One more press and you're done. If you want to swap your weights, it's two deadlifts. Two deadlifts, two squats. Two deadlifts, two squats. Find those weights. Crush those oranges in your armpits. Two deadlifts, two squats. Okay, Feet are parallel. Toes, face, knee. Three, two. Let's go. Hinge, hinge, hinge. Stand tall. Hinge, hinge, hinge. Stand tall. Now drop the hips. Squat, stand, squat, stand. Push the hips back for the hammies and glutes. Hips go back for hammies. Glutes, hips, hips go down. Glutes and quads, Top of the thigh. Glutes and quads right there. Here we go. Push it back for two. You got it. Nice work. Drop low for two. Awesome job, team. Crushing it. 10 seconds here. 10 seconds. You're hitting the ground for planks with me. Option to stay standing with Caroline for your core. That's coming in three, two, recover. One dumbbell, one dumbbell standing around the mat. Two knee drive, Two dumbbell drags. Or stick with those standing knee drives. All right, big inhale through the nose. Big open up. Exhale. Set yourself up. You go inside. Starting with the knee drive in three, two. Let's go. Drive, drive, drag, drag. Nice work. Your pace, your tempo. It's two and two knee drive. Two drags. Come on, one rep at a time. Butts are low, butts are low. Until that butt start to pull up. You better pull up on those Kneecaps instantly gonna drop your butt. If you feel like you got a saggy butt, pull those shoulder blades apart. It's gonna pull your butt up. Nice work, nice work. Drive, drive. Drag, drag. Come on. Struggle. Five, four, three, two, and recover. No weights for cardio. Two and two. Two jacks. Two squat jacks. Two squat jacks. Low. Two jumping jacks. High. Two, two and two. Last time, close up. Circuit one, right here. 40 seconds of cardio. Push your pace. We go in three, two. Let's go. Hit low, hit low. High, high. Hit low, hit low. Make it high. High. Nice work. Down, down, up. You got it. Down, down, up. Bigger the arms, higher the heart rate. Make it big. Make them big. Right there. Keep pushing. 20 down, 20 to go. You got this, team. Yes, you can. Not motivated today. I always say getting through that first circuit. Hardest part now. You feel good, right? Endorphins are pumping. Come on, finish it. Keep working. Final five. Four, three, two. Recover. Nice work. Grab your water. Grab your sweat towel. Made it through circuit one. On to circuit two. Guys, my hair is crazy. I had to wash it last night, so it's, like, too clean. Normally when you see me, I have dirty hair and it's slicked back. Nice and easy. But last night was, like, my breaking point. I was, like, way too greasy. I got to wash this. Nice work. Amy from Taiwan. I'm just amazed where everyone is coming from today. Absolutely amazed. Nice work. I think you guys all figured out the two by two theme. Yes. Michaela. Nice work. Erica. You guys all got it. Sarah, Krista, two by two, getting on that arc. Okay, Circuit two. We're gonna swap it first. We're gonna do legs first. So we go legs, arms, core, cardio. Legs, arms, core, cardio. Two lunges, two on the right, two on the left. Grab those heavy weights. Gonna step back, right foot, lunge for two, Switch, lunge, lock for two. Then you get to go to push ups. Yes, push ups. Caroline will have an option. Don't worry. Step back. Right. Two lunges in three, two. Let's go. Step back. Right. Down, up, down. Step up. Switch. Step back. Left, down, up, down. Switch it at the top. Two on the right, two on the left. You're dropping that back. Knee to the ground. Shoulders are stacked over hips. Nice work. Two, two on the right. Nice. Front foot is doing the work. Front foot is doing the work. Drive through that front heel. Stand tall. Glutes, quads. Yes. You got it. Nice work, team. We take it to chest and back after this. Finish strong right here. Final five. Four, three, two. You're out. Nice work. Two push ups, two back rows. Caroline's got your standing option. Two press out. Two hinge and pulls. Two push ups, two back rows, chest and back. Two largest muscle groups in your upper body. Let's go in three, two, lead with that. Chest down, up, down. Hold at the top row, right row left. Your option would be always you drop your knees for the push up pop to play for the rows. That's a good option if you're working on those full push ups from your toes, you can always take this up to an incline. Placing your hands on a chair bench. Down, up, down. Hold at the top row. Right elbow to hip. Row left elbow to hip. Butt stays low, neck and lines, you're fine. Nice neutral gaze in front of you. You got it. You're here for three, two. Down, up. You're out. Core gonna stay on the mat. Caroline's gonna stay standing. I've got two. Seated twist, two second hold. Okay. Feet can be resting, feet can be lifted. Twist, twist, hold two. So you're just holding. Twist in three, two. Let's go. Give me the twist. The twist, hold two. Twist, twist, hold two. If Carolina needs a crunch. A crunch. Squat hold for two. Twist, twist, hold two. You got it. Twist, twist, hold. 20 down, 20 to go. This is your core, standing or seated. Twist, twist, hold two. Ten more seconds. You got this. Hold two. Twist, twist. Final three, two. You're out. Nice work, team. Cardio. We are up. Body weight, make some space. Lateral shuffles. Two to your left, two to your right. Giant step right. Shuffle, shuffle, hit, shuffle, shuffle, hit. Two shuffles, hit go. Left in three, two. Let's go. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Cardio. Push. Going side to side. Nice work. Right here. Light on the toes. Come on. Training like the athlete that you are today. You got this. You got this. Push, push. Chance to raise your heart rate. Let's go. 20 down, 20 to go. Can you pick up that pace? Can you move a little faster? Can you make it bigger? Come on, come on. Yes, you can. What would it look like If I said 10? 9, 8. You got this. 7. Stay with me. Final push right here. 5, 4, 3, 2. You're out. Nice work, team. High fives. How we feeling? Crushing it. Repeating those four moves. Repeating those four moves. You're so awesome. Mahala Marie. Thank you for your from Romania. I am just seriously amazed. Molly. Hey, Molly. She says fun to see. Caroline. Woohoo. Yes. All right. Exhausted? No, not yet. You got four. Here we go. Two lunges Two on the right, two on the left. Grab your weight. Step back. Lunge in three, two. Let's go. Step back. Right down, up, down. Come up. Switch. Go heavy here. You got this, team. Step back. Down, up, down. Nice work, Nice work. Shoulders are saying stacked overhead. Driving through that front foot. I like to think about making a fist with my front butt cheek. Yes. Nice work. Down, up, down. Up to my two. Let's go, team. You got it right here. Back to push ups and rows in 10. 10 more seconds. Finish strong right here. Final five, four, three. We're gonna finish other leg. Yes, you can. Rows and push ups. Two pushups, two back rows. Standing or hit the mat. You decide. Push ups are always harder when your heart rate's high. You get this last round of push ups today. This is it. Hit it in 3, 2. Let's go. Leave it that chest. Down, up, down. Hold at the top row. Right, row, left. Back to push. Up, down, hook down. Hold at the top row, right. Row left. Yes. Team. Down, hook, down. Hold at the top row on that row. I want to hip hold at the top for a second. Leave with that chest. Neutral thigh. Come on. Push ups are hard. You are strong. I always say this. It is never gonna get easier. Push ups are never going to be easier because you do more. You can do you know what you want for 3, 2, 1. They're never gonna get easier, but you're gonna get stronger. Stack it on two seated twists. Two second hold. Feet on the mat. Feat lifted standing option with Caroline. Standing crunches. Two second squat hold. Twist in three, two. Let's go. Twist, twist, hold two. Twist, twist, hold. Two. Farther you sit back or the farther you get your knees from your chest, the harder it's going to be. How hard you want to make it today? It's Friday. I know that Friday doesn't look like Monday. I know that Monday doesn't look like Tuesday. It's about consistency and adaptability. What percentage can you give me today? It's not 100%. Every day. It can't be. It simply can't be. Not here on the mat. 100 to your family. Maybe you give me 50 today. That's okay. I'll take it. 3, 2. Let's go. Give me what you got today. Give me what you got. You're up for cardio lateral shuffles. Two to your right, two to your left. Chance to push your heart right here. Giant step right. You're pushing left. Two shuffles. Try and hit the mat if you can. Three, two. Let's go. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Come on. Two by two, two by two. Right here. Let's go. Happy Friday. You got an able body. It's strong. It's capable of moving today. You get to do this. You get to get 1% better today. What a privilege it is to be tired at the end of the workout. What a privilege it is to have a full to do list today. Come on, fuel up. 10 seconds. Push, push. Right here. You got it. What would it look like if I said five, four, hit the ground for three, two, one. You're out, Right? Yeah. Like moving side to side. Caroline said how many knee surgeries? Three. I'm saying, Mike. Three on the same leg. So when I say what a privilege it is to do lateral shuffles, she feels that in her heart. Yeah. What a privilege it is to do lateral shuffles today. If you've ever had a surgery or a setback, you know that it is a privilege when your body is healthy. Nice work. We got three bananas from Erica. Let's see if we can get to four or five. Yes. You go at your pace, guys. Here we go. 33. Two lateral squats. We're still gonna challenge that knee. Two lateral squats. We're gonna stick with legs, arms, so you can hold one way between your leg if it's heavy. Or take two. I'm gonna hit right, hit right, then hit left, hit left, and then you're gonna hit the mat for skull crushers, chest flies, glute bridges. All right, Grab one weight or two heavy weights that you want to use and take a nice wide stance. Toes face me or slightly out. Two on the right, two on the left. Lateral squat. Feet stay planted, Hit right. In three, two. Let's go. Hit right, hit right. Now hit left, hit left, hit left. You're transferring the weight to the outer edge of your foot. You're driving off of that knee. Nice work. I like to think ribcage design. Rib cage to thigh. Drive out of it. Hit right for two. Nice work. Now hit left, hit left for two. You got it. Two by twos, right here. Come on, come on. Stay with it, team. You're crushing it. Nice little full body Friday. Fun way to Finish the week. 10 seconds on this move. 10 seconds on this move. Two to the left, left for two. Nice finish. One more each way. Hit right, hit left, and you're out. Yes. Nice work. To the ground. If you want to, everyone's gonna follow me, I guess if you wanted to. That was gonna be standing chest slide. Okay, we're gonna get two Skull crushers. Two line chest flies. We go in three, two. Let's go. Two skull crushers. Down, up. Bending at the elbow. Now soft bend in the arms. Arms open. Arc chest. Fly for two. All right. I've been trying to get up and weights in my skull crushers for a long time, and especially when we're doing something like this. Two by two. We're only doing two skull crushers. Then you get a break into two chest lies. Try and push your weights here. If you can reach for those heavy weights, challenge yourself in this two by two format. You got it? Two skull crushers, two chest flies. Come on, you're here for five, four, three, two. And recover. You can take those weights right to your hips if you want to, or you can just jump any weight. Okay. Heels come tight, knees are in line with hips. Two bridges option. Hold for two at the top or march for two. March could be a limited range of motion. If you got weights, you can always put one weight on your hips. We're going three, two. Let's go. Bridge too often. Hold, option, march, march. Back to bridge. Down, hook, down, hook, march, march. I love the blue bridge march. Some people like. Oh, if that feels easy to you, it should not feel easy because you should think about keeping your hips as still and steady as possible. This is a hip stabilizer. Glute strength, hip strength, hip stability. That's why I like putting weights on my hips. Gotta keep those hips not moving right in line. The glute bridge, march. Down, up. So this is your core move. You have those glutes, hips, very important part of the core. For three, two, recover. All right, cardio. Best way to get up off the ground, guys. Best way to get up off the ground. What do you think? Burpees. If you're with me, it's two burpees with your weights into two snatches. Okay? Caroline is gonna give you just snatches. You can always go cleans just to the shoulder. If you're with me, you can do burpee. I'm chest floor, so I'm gonna go two burpees. Stand up. I'll do that twice. On the last one, set the weights down, snatch right, snatch left, back to two burpees. So it's two burpees, two snatches, alternating arms. It's 40 seconds, and it starts in three, two. Let's go. Two burpees down. Hope that's one burpee. Now waist go to the ground, and I snatch right, snatch left, back to burpees right here with that chest to the floor. That's one burpee. Nice. Do it again. That's two burpees. Set my weights down. Snatch right, snatch left. As big as complex, it's compound. It's a two by two format. Sticking with that theme, you're not gonna get through a ton of reps here. Do your best right here. Burn. 5, 4, 3, 2. And you're out. Rest and recover. Holy bananas, That's a big move. I feel like we've never put those two together. No, you can sound the new move alert. Caroline, let's do her horn. Oh, gosh, we don't have Rachel. She's like, where's Rachel's horn? New move alert. All right, circuit three. One more time, guys. One more time through circuit three. In your bonus round is our members challenge. If you're part of our YouTube membership community, every month we give you an extra bonus challenge. It is core on the mat this month. 20 dead bugs. That's it. That's going to be your finisher. Okay, one more time through circuit three, then 20 dead bugs. So you can think of the burpees as your last big kahuna move. Here we go. Step through. Feet nice and wide. Grab your weight. Two to the right. Lateral lunge. Two to the left. Lateral squat. Hit right in three, two. Let's go. Right, right. Now hit left, left, left. Nice work. Two by two. Right, right. Now hit left, left, right. There it is, team. Nice work. Two to the right. You got it, you got it. Two to the left. Come on. This, then you're on your back side, hitting the mat for Skull Crushers. Chest slide, glute bridges. Finish strong right here. 10 more seconds in these lateral squats. Keep it up, finish strong. Five, four, three. You're gonna do one more each way. Hit right, hit left, and you're out hitting your back. Two slow crushers, two chest flies, two skull crushers. Two chest flies. Here we go. Find your backside. Starting with Skull Crushers. In three, two. Let's go. Right here. Bending at that elbow joint. You're hitting the tricep, the back of the arm here. Soft arc in the arms. Open up, hitting the chest, your pecs. Think about squeezing your chest muscles together. Think about squeezing your chest together on that chest line. Or think of like an. I'm a very visual learner. If you can't tell by eqs. I like to put an egg, an egg resting in the crevice of my shoulder. And pec. Crack the egg with your pec muscle. Really squeeze. Crack the egg with your pec Muscle, crack it. There it is. Bend at the elbow joint strong. Triceps, strong. Back of the arm, strong. One more chest light and you're out. Give me one chest slide. One chest slide and you're out. Next, work. Core, core. Two glute bridges. You can stay right here with those weights if you want. Two glute bridges. Option two, second hold at the top. Option two marches. Two glute bridges. Two marches. We hit it in three, two. Let's go. Bridge, bridge. Hold at the top. March, march. This time, really think about how much are your hips moving on that march. Hold steady. Hold steady. Nice work. Down hook down. Hold steady as you pull the knee up, knee up. Hip stability, so important, especially for women after we've had babies. Hip pain is one of the number one most common pains I hear about and I personally experience after having three babies, right? Those hips settle. Things change. It's different. Your muscles have to resettle, re, stabilize. 3, 2, 1. All right, final round for the burpees. Final round for the burpees. Put it together. You can do just burpees if you want to. You can do just snatches with Caroline, or you can put it together. Two burpees, two snatches. That's what I'm gonna do. Two burpees, two snatters. It's 40 seconds, and it starts in three, two. Let's go. Burpee. Grab the weights. Stand up. Do it again. Come on. Two burpees. After you finish that weights, go down to the ground. Snatch right. Come on. Snatch left. Weight zips right up the body. It's big, it's powerful. Full extension at the top of that movement. Full extension. Stand all the way up. Nice. Snatch it. Drive those hips forward to get that weight overhead. You got this, team. You're already in the final 10. You're already in that final 10. Come on. Finish right here. 5, 4, 3, 2. Recover. Nice work, Caroline. All right, 20. 20. Dead bugs. You know, get dead bug. You can do this with a weight with. No way I'm gonna do it with one weight. Classic dead bug, right? There's no way. Right here. Opposite arm and leg extend. Opposite arm and leg extension. You can put one weight in each hand if you wanted, or I'm gonna put one weight overhead, holding each head of the weight. Now I'm just gonna go. That's one. We got 20 total. We go in three, two. Let's go. That's one. That's two. How far can you get your heel away from your arms or the weight? How close can you get that heel to tapping the mat. Nice work, team. Exhale as you pull together. Inhale lower. Exhale. Pull together. We got 20 total. Farther. My knees are from the chest. Harder. It's gonna be all right. If you're wondering, where does this come from that you said YouTube members challenge. We have a YouTube membership community. Okay. We have thousands of members. They're so stinking amazing. Each month, we give them a bonus challenge. The month of September, we're focusing on core on the mat. Sometimes it's cardio, it's steps, it's glutes, it's arms. It's core on the mat this month, right? This is your Friday move. 20 dead bugs. We're doing it together as a community. Knock it out. Get it done. Nice work. You've got two left. Final two and one. You are out of here, team. Nice work. We are stretching. Stretching and announcements. Grab your water, your salt water. If you're with us, your salty element. Remember, today's workout is brought to you in partnership with Element. Thanks so much for their partnership. We love them. Electrolytes we truly love because it has everything you need. Sodium, potassium, magnesium, and nothing you don't need like sugar. No sugar added, which we love. Let's find a butterfly stretch. Sold with each touch. Again, if you want to snag your element, get a free sample pack with purchase. Click the link below in the description. If you're watching on YouTube. If you're on Instagram, just comment elements LMNT. On this workout, we're gonna hook you up with a free sample pack with purchase by sending you a DM with a link. All right, thanks, guys, for joining us. Always so fun to sweat with you guys. Live. Nice little butterfly stretch. Nice. And then we're gonna kick it out. This leg goes on, this leg comes over. It doesn't matter which one you're into. Each one, give it a nice hug. Stretch through those glutes. All those lateral movements we did today. If you're wondering what's coming in September, let me tell you. All right? I. I just love doing this too. So we're gonna actually keep your angle crossed. Pull your heel. Nice. Seated figure 4. Sit up nice and tall. Sit up nice and tall. Roll your ankle out. Nice. Hit that outer glute. All right, we're currently in the midst of our three two eight challenge, which is three strength workouts, two bar pilates workouts, and 8,000 steps a day. If you really want to crush it, you could go for 10,000 steps a day. Switch your leg, give it a Nice hug. Up and over. That's what's happening this week and next week. And then we're launching a new two week challenge with a meal plan coming for the middle of September. Get excited about that. A great way to just get yourself back in the groove. If you're feeling like back to falling into a routine. I know getting up early again this week with the kiddos, it was rough. But if you're ready to get back into a routine, jump on one of our challenges. All you have to do is show up and press play. Ok. After that we've been getting asked. You guys saw we launched a winter ARC or a 12 week challenge that is technically like October through January 1st is the winter arc. Right? It is that time when most people forget about working out. Not you. Time when most people forget about their healthy habits. Not you. We're gonna get ahead of those New Year's resolutions this year, you guys. We're gonna get ahead of them. Legs along. Let's stretch those hammies from those deadlifts. Big inhale up. Put your toes to your face. Hinge and change. Now reach for those toes if you can. All right, so that 12 week challenge is going to start the last week of September. We're going to be doing it as a community. So you can go ahead and jump on it now if you wanted to, but we're going to start as a community. It is a 12 week challenge and the whole goal is to get you ready for our New Year's program that will be coming in early January. Believe it or not, we'll start filming it next week. I'm so pumped for the new program. So that's when we're going to start that 12 week challenge. I remember I mentioned our membership community to get that extra bonus. More on the mat. Yes. We love it. If you are part of. Let's go ahead. Reverse tabletop. Fingers space your butt. Lift up. Open the chest. Open the shoulders. Spread the chest apart. Neck drops. Nice. Take it back. My triceps are feeling a little sore so I'm just going to give a nice little tricep stretch right here. If you're part of our YouTube membership community, Things you can look forward to is the core on the mat challenge in September. We have a live Q and A coming with a pelvic floor expert, Carrie. I love Carrie. She's the one who is referenced in all of my postpartum plans. Her return to run program is what I helped build my whole postpartum fitness test challenge off of. You can keep stretching if you want to. But I love Carrie. I'm bringing her on for my YouTube membership community, a live Q and A. So you can ask any questions you want about your pelvic floor, public floor health, whether you're one year or 12 years postpartum. Maybe you're not even postpartum. So good for us to just know about our pelvic floor. Especially as we hit those aging years perimenopause, we start to lose estrogen. Right? Ok. So that's coming later this month. We are doing another live workout with members on 926 and we had mentioned that we have an October in person event happening. It got switched to November, first week of November. So November 4th if you want to mark your calendars. November 4th is going to be our live event here in Minneapolis. It's a Tuesday. It's going to be in the evening, Tuesday evening after work. We're doing a live workout, a live Q and A. Amazing swag bags, amazing giveaways. Tickets are going to be going on sale for that in a couple of weeks. Make sure you are on our email newsletter list. That's how you're going to get first access to tickets or if you're a member part of our membership communities, members will get first access. And we've been getting asked about our merch store. We are restocking it and coming out with some new items for the holiday that will be open opening again in November. So again best way to stay in the know is to be on our email list. Thank you guys for sweating with us today. Thank you to Element, our partner for today's workout. Get your free sample pack with purchase comment element on Instagram or check out the description in the link below. You guys are awesome. Have an awesome September. Happy first week back to school. To everyone who's back to school. Thanks for joining us first live. I love it. Rhonda. You guys are so awesome. Thanks. Alyssa, Shelley, Jennifer, you guys are so, so great. Thank you Instagram. Have a great week. Nice work team. You absolutely crushed it today. Thanks for showing up. I'm so glad you liked the format. Shelley, nice filling the privilege today. Jennifer, after healing a back injury, right? Always feel so good to come back from an injury. Way to go. So glad you are feeling better. Thank you guys so much for joining us. You guys are awesome. Yes. Also another back injury. Vanessa. I totally get the injuries and setbacks. You guys, thanks for joining us. You guys are so awesome. I hope you have a great rest of your week and September as always, keep up with us. On Instagram or get on our email newsletter list. Great job, Caroline. Says Alyssa. Yes. Great job, Caroline. She crushed it today. You guys are awesome. Have an awesome rest of your week and we will chat soon. If we can't buy tickets to live and can't be there physically, can we still get the swag bag? So we are going to be selling virtual tickets for the event. Okay. So if you're in person, the tickets are going to be more expensive because they're going to include the awesome swag bag and obviously all the in person stuff. But we are going to be selling virtual tickets at a very affordable price. They will not include a swag bag. Unfortunately we can't ship swag bags across the across the way to everybody. But it won't include swag bag. But we all will be selling virtual tickets which will give you access to the virtual workout and live Q and A. So you will get access to that if you join us. Great question. Thank you for asking that. Appreciate it. Nice work you guys. First live. Thanks for joining us. Nice you can you purchase the swag bag? The swag bags will not be for purchase. It's like a special perk of the event. Thanks for joining us. And first live from California. So glad to have you with us. Awesome job. Started Friday. I agree, Jennifer. Happy Friday team. I'm gonna go get that second cup of coffee. Have a great weekend.