Live 30-Minute Full Body Dumbbell Workout (Strength)

So many people joining us this morning. Good morning. Good morning. So many people commenting. Welcome, you guys. We're so excited to have you here. Kelly. Oh, hey, Meg. And Hannah. And Lynn, Joelle, Natalie. Good morning. Oh, and nice. We have Tara Anderson joining her first live workout. Welcome, Tara, to your first live workout. Nice. Welcome, Kate. You guys are excited. Oh, another Kate. Your first live workout too. Jennifer Jolie. Nice work, you guys. I'm so excited you guys are here. We are going to have an awesome, awesome sweat this morning. Let's see who's joining us. Oh, we got lots of people joining us. Good morning. Good morning on Instagram too. Good morning, guys. Nice. Hi. From. How do you even say that? Montenegro. Where is that? Where in the world are you? I don't know, but I'm so excited that we all get to be here and sweat together. You guys welcome. I'm Lindsay Baumgrand of Nurse Move Love and I have the amazing Rachel. We are wearing our pop colors for you guys today because we are just jazzed to be here and to be talking about our new program we are kicking off. So if you like this workout, you are going to love our new program called strong in 20. It is our new year challenge and we have a new workout dropping every day. It is a 14 day or two week challenge. You get 10 new workouts, 20 minutes a day, five days a week. All you need is dumbbells. You can add a mini loop resistance band. We're so pumped about the program. The calendar went live yesterday on our site and you're officially going to get the very first workout on January 2nd. Monday, January 2nd. We kick off and drop a new workout every day. It's so fun. And they're 20 minutes and they're just achievable and they're challenging. I'm so pumped. It is. I feel like we say this every program but it's like our new favorite program and it's so good and we're so pumped about it. Accessible for all levels. Rachel is the amazing workout modifier in it today? All right, you guys, let's talk about today's workout. So I'm just so pumped. I love when you guys all comment and you're here. Good morning from Arizona. Let's get it. How's my knee? Oh, yeah. This is my first. First workout without my knee brace on. First workout without my new bracelet. Definitely still Recovering. I am 8 weeks post surgery and will absolutely still be modifying. It is crazy how long it takes to recover from a full meniscus repair. You Guys, it just. It stinks. But we're here. I'm going to be squatting to box, so I have the box with me today because I'll be using it for modifications. I'll be moving a lot slower and definitely not doing full range of motion because I can't do that yet. But Rachel's going to give you all the advanced options. I'm going to show you how I'm going to make it work for my knee. You make it work for you. All you need today are some weight, so some dumbbells. That's all you're going to need. Roll out your mat. And it looks like this. We have nine full body exercises we're going to do. Each exercise times two. You do it for 40 seconds of work, followed by 20 seconds of rest, and then we have fun Burnout round. I'm really pumped. I love a good burnout round and it's one of my favorite we go rep styles. So it's going to be timed intervals for the first two sets through, and then we're going to count some reps. You can always move at your pace. You don't have to stick with us, but it's a fun way to mix it up and challenge yourself. All right, Rach, you ready to get warmed up? I'm so ready. I'm excited. She is pumped. I am pumped. First live workout. Welcome, Jamie. Oh, my gosh. Teacher on winter break. Yeah, I know. My. My five year old's hiding upstairs. A lot of kids home. My 5 year old's hiding upstairs with cats. Come down during the live workout. All right, you guys, let's get ourselves warmed up. And if you do have any questions about Strong and 20, the new program we're dropping. Go ahead, drop us a chat today in the chat, you guys, we're going to try and stick around after the workout and answer some of those questions, okay? So if you have any questions, let us know. Nice work. Awesome. Modify the jumpy parts. There's no jumping today. No jumping today, you guys. All strength. Okay, so here we go. Let's get ourselves warmed up. We're going to jump in. Full body strength training. Grab your weights. Let's get after it. So go ahead, just stand up nice and tall, shoulders stacked over your head. Just go ahead, flat the wind. Take a couple arm flaps, big arm flaps. Get that blood pumping. Nice. Everyone's ready to move a little bit after the holiday break. And finally, it's not so stinking cold. I know we can move. We have the awesome fire going. I'm like, we'll see how long it lasts behind us before we start sweating. Feels really good right now. Feels good right now. Big inhale, reach up. Exhale forward. Fold. Reach for your toes. Walk your feet underneath your hips so you have a nice narrow stance. Can you get your fingertips to the ground? Couple crouching curls. You're going to bend. Heels pop off. Extend hips, go high, bend. Oh, you see this? I got some knee bend happening. I'm pretty pumped about it. I was like, finally I can start to do some of this stuff again. So bend and extend on that. Extend. You're really thinking about lengthening through those hamstrings. Nice. Give me two more. Bend. Extend. Last one. Bend. Extend all the way back up to the top and go ahead. Sorry, guys. Circle those arms back. Soft bend those knees. Tighten tight core. Go for 4, 3, 2, 1. Walk it to the back of your space. We're gonna go for plank walk ups. Forward, fold, hinge over, walk out. Find a high plank, walk it back in. Nice work. All the way up. Here we go again. Take it down, walk it out. Find that high plank. Nice. Two more plank walkouts right here. Warming up the shoulders, the core. Nice. Last one you're gonna hold it. Last one you're gon. We're gonna hold that. Walk up. Here we go. Big plank walk up. Hold it here, hold it here. Nice. Just set it up. Shoulder stacks over wrist. Nice work. Hold it here for 4, 3, 2, and 1. Step your right foot outside your right hand. Easy twist. I'm so pumped. This is finally happening. Feels so good. Nice work. Set it down. Step back. Other side. Left foot outside left hand. Easy twist. Nice work, you guys. Do it one more time because you can. Nice work. Big easy twist. Nice. One of the best stretches. Opening up those hips. Nice stretching through those glutes. Step back. Right here. We're gonna row. So row and row. Body weight rows. Pull the elbow to that hip for eight. Seven, six. You got it. Five, four, three, two, and one. Give me two push ups, knees or toes. Take it down, up, down, up. Nice work. Take it all the way down. Right here. Take those arms. Go potion. Squeeze your back. Back flies for eight, seven, six. You got it. Five, four, three, two, and one. Roll it over. We're gonna go glute bridges again. I'm just pumped to be able to do some of these groups. So we're building men. Let's go like 45 degrees rich. Here we go. 90 degree bend in those knees. Lift those hips right here. Bridge and hover bridge. It's easier if your arms are each side, harder if your arms are overhead. Right here. Squeeze through those glutes for eight. Nice. Seven. Nice work. Six. You got it. Five. Four. Last one. And three. And two. Last one. Hold it high. Hold it high. Just squeeze for eight. Seven, six. Five, four, Three, two, one. Bring yourself up to a standing position. However you can get there. Kind of wonky with my knee. There we go. Nice work. Let's go for a jacks jacket. Jacket or tap it. Jacks or taps. You can jack if you want. Rachel. I'll tap because I can't jump. Nice. Go. Eight. Seven, six. You got it. Five, four, three, two. Let's squat it out. Squat it out on the ghost of box. That's where I'm at with my knee. Nice. Thinking about driving those knees out towards your outer three toes. But for eight. Yes. Seven. Nice work. Six. High knees. We run it out in four. Three, two. And High knees, high knees. Rick's gonna run. I'm gonna march. Get those knees up. Get them up, get them up. Get them up for eight. Seven, six. You got it. Five. Finish that warm up for three. Two, one. Warm. Rage. More. Does the fire stay on? Kind of feels nice. It does feel nice. For one circuit at least. We'll see how long we last this fire on. All right, you guys, nice and warm. We're going through nine moves. Grab your weight. Nice work. If you have a lower body injury, can you still do the upper body and abs to lose fat? Oh, my gosh, you guys. Strength training is the name of the game. I have not done lower body or cardio in eight stinking weeks. But upper body's feeling nice and strong. I'm excited to get these legs back in the game. Absolutely. Guys. Strength train. Strength train. Strength train. Can't talk about it enough, so sticking important. That's why we built strong in 20, right? Okay, here we go. First move. Stack on squat and shoulder press. So you're gonna front rack them. You're gonna give me one squat, one shoulder press, then you're gonna go two squats, right? And then you're gonna go two shoulder presses, then three squats, three shoulder presses. If you've been with nml, you stack on. We love it. Yes. Squats and shoulder presses. Okay, one. One, two, two. We're gonna lead you through it. It's 40 seconds of work followed by 20 seconds of rest. Get those weights up front. Rack them. If you don't like front racking, you can always take it down at the side. Or you can give me one Weight across the chest. All right, here we go. You ready, Rach? Let's go. Let's do it. Squat in three, two. Let's go. One squat, one shoulder press. Now go. Two squats, two squats. Here we go. Nice. Hold at the top. Give me two presses. Nine. Go for three squats. Three. Nice. Two and one. Go for three shoulder presses. Three, two, one. Go for four squats. Come on. What are we gonna get to, guys? Let's go. Nice. Two more squats. Awesome job. Let's go. Four shoulder presses. Four. Nice. Three, two, five squats. Can we get there? You're in the final. Five, four, three, two. Give me one more squat. And out. Nice work. We're gonna go up in weights. We're going to 20 pound dumbbell. You have five single arm rows in your right hand. One snatch. So HINGE Row for 5, 4, 3, 2, 1. Row for 5 and then give me one snatch overhead. Take it back down five rows. One snatch. We do a little bit less of the heel pop. All right, guys, we're there. In three, two. Let's roll, let's roll. Five, four. Belly's tight, right? Three, two, one. Rub around. Now snatch it overhead. Big snatch. Take it back down. Roll for five. Let's go. Five, four. You take it. Your pace, your tempo. Nice. You can always go slower if you got heavier weights. There's gonna be some fun, slow portions of this workout. Yes. We're gonna get there. It's gonna be a slow burn coming at you. Two more rows. Nice work. Snatch it. Stay it on that right arm. Let's go. Go for 5, 4, 3, 2. Give me the snatch and you're out. Nice work, guys. Awesome job. We're going to a stagger or single leg deadlift. Okay? So single leg right here. Float. We'll stand on the left leg, push the right or. No, let's go. We should do the right leg because we did right arm. Okay, I'm going to stagger because this is my surgery knee. Rachel's going to float. Single or double or stagger? Deadlift in three, two. Let's go. Dumbbell stays nice and tight to the body. Hinge, hinge, hinge. Drive through. Drive through that right front heel right. Rachel's keeping both hips square to the ground as she floats her left leg back, focusing on right hand knee, right glute. Nice work. Rachel's got some core built in there. A lot of core balance, control. Halfway, guys. Here we go. Single or sacred? Come on, come on. Nice work. Awesome job. From here, we're going to Challenge your balance again. We're going to a fun balance exercise. Upper body and lower body. A move we've never done before. Three. That's fun. Two and one. I'm gonna go back to my 15. We're gonna stay standing on that right leg, balancing if you can. That means your left knee is gonna. Your left foot is going to float. You're gonna give me two curls. One, two. Find that balance is my badly. Two calf raises, two balance bicep curls, two calf raises. If you need to tap it down into a double leg calf raise, go for it. Three, two. Let's go. Curl for one. Two. Calf raise. One, two. Nice work. A lot of focus here. This is my bad leg. Do my best. Forget the rest. Rachel's like calf raises. It's new. We don't do these often. Let me tell you. We're going to start doing them. They're super great for knee health, right? Yes. That's why we're going to start doing them. We're going to see a lot more moves that are going to strengthen our knees, our back, our ankles, you guys. Mobility and functional strength is going to be the name of the game for 20, 23. Come on. We're going to stay healthy and injury free. Yes. Get three, two, and one. Awesome job. So proud of you. Ready for that slow burn? Ready for that slow burn. We go there. It's a split lunge. You can grab your weights. I'm going to do this body weight. Rachel's going to show you his weights. Let's right leg forward. Since we've been doing the right leg, Right leg forward, left leg back. Three count, lunge. We're gonna go down two, three. Up, two, three. It's a slow burn in three, two. Let's go. Take it down two, three. Take it up two, three. When you come up, try not to go all the way up. Try to keep constant tension on your legs. It's down, two, three, and up two. It's a slow burn. Two, three. Up two. We got the slower for the legs. We've got a slow burn for the arms next. Oh, yeah. Up, two, three. Keep constant tension on those legs. You're never standing all the way up. Does it burn? Does it burn? It should take it down 2, 3. Take it up 2, 3. You're out. Nice work. You guys ready for the arms? Ready for the arms. Push ups. Push up. You're gonna hold plank for three seconds. You're gonna lower in a push up. On a three count, you're gonna hold at the bottom for A three count and then come back up. We're gonna walk you through it. You're gonna start in a high pink position. Always option. Take this up to an incline. All right? Find that plank. Go in three, two, hold your plank. Hold your plank for three, two, one, slow, lower. Three, two, hold at the bottom. Two, one to the top. Hold your plank for three, 2, 1, slow, lower. 3, 2. Hold at the bottom for three, two or one to the top. Hold your Plank for three, two, one, Slow, lower. 3, 2, hold at the bottom for three, 2, 1 to the top. Hold your plank for three, two, one, slow,. 3, 2, hold at the Bottom. This is it. 4, 3, 2. What's the top? And you're out. Nice work. Take it to your back size. Loop bridges with a skull crusher. Loop bridge with a skull crusher. All right, you can take my husband. For that last move, we'll go 45 degrees. Been doing this, like, bring Sally up. Bring Sally down. Push up. Challenge that hold at the bottom. Let's go. Three, two, let's go. So lower and lift. You're lifting glutes. If you want to add the foot bridge, triceps and glutes. Skull crusher and bridge right here. 40 seconds. That fire's starting to feel toasty. We're gonna have to turn it off with the second set. Rage. Nice work, team. Back of the arm, hips, and glutes. Come on. Right here. Lift. Hold at the top. Squeeze. Yes. You got it. 10 seconds, team. Let's go. Stay with it. Nice work. Final five, four, three, two. And you're out. Nice work. We're coming back up to a standing position for your final move. We're gonna drop down to our tens and drop down to our tens. You can do this with no weight at all. One lateral side step squat. Gonna challenge ourselves. Move laterally. Even though I can't really. Side set, squat, punch, punch. Step to your right in three, two. Let's go. Side to squat. Jab, jab. Step to the right. I'm going slow. If you want to go faster, go faster. This is my knee recovery pace. Nice work. Just pumped. I can do a mini squat. Boom, boom, mini squat. This makes me want to do another kickboxing workout. We've been doing one of those in so long, and I love those. All right, drop a comment. If you're with Rachel and you want to see another kickboxing workout, let us know. 10 seconds here, guys. 10 seconds. This is move nine of nine. Yes. I think we might miss the move. Five, four, three. I think this is eight, two. This is eight. You're right. Take it to the ground. Oh, good thing Rachel's here, you guys. Good thing Rachel's here. Everyone said, no, it's not. Takes a grab. My essential core. That was supposed to be our last move. This is it. Okay. And on you in what I call hold the world. Take the weight in your right hand. Hold it here. Hold it here. You're going to hold for five seconds. Give me a reverse crunch and switch to the other side. You can always limit the crunch. Dumbbell. Right hand. Hold it here for three, two. Let's go. Hold for five. Four, three, two. Give me the reverse crunch. Come up. Switch it. Hold for five. How far can you sit back? Three, two. Reverse crunch. Switch it. Nice work. Hold it here. Option to float the feet. Option to keep the feet on the ground. You get to decide your workout. Let's go. Reverse crunch. Switch it. The farther that weight is away from you, the harder it's gonna be. Yes. Come on. Crunch it and switch it. Yes. Nice work, you guys. Here we go. One more crunch, one more switch and hold. Hold for five. Four, three, two, and one. Maybe we like that better. Anyways, Finish. Here we go. Grab some water. Grab some water. Back to the top, guys. Nice work, Rach, keeping us on. Turn that fire off. We're creating enough heat. It's warm in here. Fire's off. How we doing? That's round one. Nice work, you guys. All right. Yes to the kickboxing workout. All right. More people want the kickboxing. Nice. All right, we'll have to bring it back. We'll bring you some kickboxing in 2023. We always love interacting with you, so feel free to drop your comments. You want to make sure your comment gets seen and goes to the top. You can drop a super chat. You can hit that little dollar sign. Drop us a donation to say thanks for sweating with us and the free workouts we provide. All right, here we go, guys. Back to the top stack on squats and shoulder presses. Back to one squat. One press. Two. Two, three. Three. Ready to squat it out? Right, let's go. Rack and grab them. We go in three, two. Let's go. One squat, one press. Go. Two squats, two squats. Nice. Two presses right into it. Come on. What did we get you last time? Five squats. I think that's what. Or maybe we only had to finish three of the five. Yeah, that was close. All right, we're on three squats. Nice. Three presses. Go for three, two. We gotta get to where we did last time. One, go. Four squats. Come on. Four, three, two. Nice. Last one. Last for four. Come on. Four, three,. Two, one. We're gonna get five squats. Let's go. Five, four, three, nice. Two and one. We made it, team. Better the second time. Second time is better. Dumbbell, left hand, five arm rows on that left arm. One snatch. Five single arm rows. One snatch. Yes. You know the moves now. How can you do them a little bit better? Right? Hinge it over. Belly's tight. Row it in. Three, two. Let's roll. Let's row. Five, four. Nice. Three, two, one, snatch. Here we go. Snatch it. Take it down. Hinge it. Row for five. Yes. Four, Nice. Three, two. You count your reps, you count your snatches. So the new program is 20 minutes. And people are asking, is 20 minutes really enough? I was telling the girls, I'm not gonna lie, you guys. I think we often underestimate how hard we're overestimate how hard we work, right? I said if you grab heavy weights and challenge yourself for 20 minutes, yes, it's enough. But a lot of people like to. Three, two and one. Nice work. Stagger, deadlift. You're going to take the dumbbell in the right hand, left leg forward. You're going to hinge. Okay. Rachel's going to float it. I'll stagger. Rachel's going to float. I'll stagger. I could float on this leg. Actually, this is my good leg. Maybe I'll try it. Single leg or stagger? You decide. Dumbbell stays tight. Crush that orange in that armpit. Here we go. 3, 2, 1. A lot of people, though, like, I gotta do 40 or 60 minutes. It's just in your head, right? So what I told them, a lot of people like to grab tens or they like to get on the elliptical and be comfortable for 40 to 60 minutes. My challenge with strong in 20 is can you grab heavy weights and get really uncomfortable for 20 minutes? It's better to be uncomfortable for 20 minutes, challenging yourself for 20 minutes than it is to be comfortable for 40 to 60 minutes. So that is my challenge with strongy 20 to you. It's going to build physical strength and mental strength here. For 3, 2, and 1, balance, bicep curls and calf raises. Going back to my 15s. All right, back to my 15s. This time you're going to stand on your left leg. Right leg is going to flow. Let's go, hammer curls. Flip those palms in. Two hammer curls, two single leg calf raises. If you need to drop down to that double Leg, calf raise. You do that. Okay, we go in three, two. Let's go. Go for one, two, calf raise. One, two. That calf raise challenges. I know. That one's harder for me, actually. Nice lift and lift. Awesome job, you guys. Curl, curl. Hold it here. Calf raise. What do you think? Do you like the move? Should we bring it back into another workout? Should we bring it back? I always love the live workouts because this is where I get to test new moves. Test new moves with you guys. You guys get to give instant feedback, right? Yeah. Do I like it or don't I? Come on, curl. Yes. Five, four, three, two, and one. Hard to get those little hands. All right. Ready for the slow burn. Ready for the slow burn. Left leg forward, right leg back. Three count, lunge. I'm going bodyweight. I'm using my chair here. This side's harder for me with my surgery like that. All right, grab your weights. Split lunge. Down on a three count. Up on a three count. Slow burn. Let's go in three, two, Slow burn, slow burn. Down, two, three. Take it up, two, three. Take it down, two, three. Lunges have never been so hard for me. Take it down, two, three. Take it up two, three. Remember, you want to think about being on train tracks rather than a tightrope. Up, two, three. I'm hinging over. You can tell I'm cheating because my surgery leg just stinks. It's so weak. But we're gonna get there. Okay? Try to keep those shoulders over those hips. Up, two, three. Take it down, two, three. You're in the finals. Three, two, you're out. You ready for the slow burn on the upper body? Push ups. Slow count, push ups. Slow count, push ups. Nice work. You love this. All right. Awesome. Yes. The calf raises. I'm with you this time. Take up the three second plank. Hold at the top, three count down. Hold at the bottom. Three up and right back in. It's gonna burn. Yup. Are you ready? Yep. Here we go in 3, 2. Let's go. Take it down, 2, 3. Hold for 3, 2, 1. To the top. Right back in. Take it down 2, 3. Hold at the bottom for 3, 2, 1. To top. You ready? Take it down 2, 3. Hold at the bottom for 3, 2', 1. This is where we get uncomfortable, guys. Down, 2, 3. Can you hang up in that? Uncomfortable. To the top. Let's go. Take it down, 2, 3. 10 seconds. 3, 2, 1. To the top. Take it down, 2, 3. Hold for 3, 2, 1. And you're done. Nice work, team. Roll it over. Glute bridges and skull crushers. Glute bridges and skull crushers. What do you think? Right. Get a little bit uncomfortable. Sit for us. Rachel and I were saying as kids, how often did you make yourself uncomfortable and try new things? Monkey bar. I mean, just all the things. All the things. We go, three, two. Let's go. Take it down. And then mouse Adults. How often you make yourself uncomfortable? Right. I feel like we guard ourselves, make ourselves uncomfortable a lot less. Let's get a little bit uncomfortable right here. Right? Challenge yourself. You are so much stronger than you think. Yes. Come on, push it. Let's go. Squeeze those glutes at the top. My tiny triceps are feeling it after those push ups. This is a hard move to go into after push ups. Let's go. Come on. Nice work. Stay with me for 5, 4, 3, 2, and 1. Nice work. What do you think, Rachel? You stick with the punches and then come back down. I agree. Okay. She likes the form. Finish with abs. Finish with abs. Grab your light weights if you want them. One, lateral squat. Two jabs. Body weight or lighter weights. Here we go. Step to your left. Lateral squat to the left. Two punches in. Three, two. Let's go. Squat, left jab, jab, Squat, right jab, jab. Come on, Knock it out. Let's go. Boom, boom. Yes. There it is. Punch. Punch. Come on, come on. Nice work. You're on. Move. 8 of 9. 8 of 9. Before the fun burner round. I love a burnout. I love a burnout round. If you've done our hipstrum program, you know we love a burnout round. Come on. Come on. Knock it out. Knock it out. Let's go. Right here. This one's gonna raise your heart rate a little bit. 10 seconds, guys. 10 seconds, team. Push yourself. Come on. You're in it. 5, 4, 3, 2, and 1. To the ground. One way if you want it. Hold the world. Reverse crunch to the ground. Come on. This is it. And then you get a little break. Then we go burnout round. Yeah. You want to break this? No. Like the enthusiasm Rachel brought today. Poppy colors, Poppy hat personality. Three, two, hold the world. Hold for five, four, three, two. Option. Reverse crunch. Switch it out. Hold it here. Hold for 5, 4, 3, 2, 1. Reverse crunch. Switch down. How straight can you get your legs? Challenge yourself. Maybe you can get a little bit straighter. Yeah. Reverse crunch. Switch it out. Come on. Yeah. Keep that dumbbell a little bit farther away from your body. Come on, let's go. Reverse crunch. Switch it up. 5. Yes, you can. I'm Shaking. Shake it. Reverse crunch. Let's go. Ten seconds, guys. One more each way. One more each way. Come on, crunch it. Switch it. Hold for 5, 4, 3, 2, and 1. Whoo. Embrace the shake. Cheers. Cheers to our new Stanley Monster that we got for Christmas. All right, guys, are you ready for the burnout round? How we doing? Grab your water. Grab your water. What's this? Fun? Burnout room. Let's talk about it. Yes. Nice work. Awesome job. So looking forward to your coming back to do it, Elaine. Nice work. Spicy. Yeah. Okay, here we go. Burn it around. Let's get real spicy. All right, we go. We got 10 reps. 10 reps per move, right? Remember, have you done our legs and back workout? The burnout round. 10 reps remove, that's where we go. We got about five minutes left in this workout. We're gonna get through as many 10 rep rounds we can in five minutes. Yes. Let's go. I think we can. I think we can do it. All right, starting with squats. You have 10 squats, 10 shoulder presses, 10 rows on the right arm, 10 rows on the left arm, 10 sticker deadlifts. Right? 10 laps. Yes. You get the point. Let's do it. Grab your weight, come on. Starting with 10 squats, right into 10 shoulder presses. There are no breaks. If you need to hit pause, you can hit pause, but we're live, so you can't hit pause. We can't. There's no pause. There's no pause button. Let's go. Ten squats in three, two. Let's go. Squat for ten. Nice. Nine. You got it. Eight. Come on. One rep at a time. Yes. Six. Nice. Five. Halfway. Four. Come on. Three. Two. Last one. Right into shoulder presses. Let's do it. Ready? Here we go. 10. 9. You can add a little dip driver you want to. 8. 7. Come on. 6. We go to rows in 5. 4. 3. 2. 1. Pick up your weight if you want to switch them. Single arm, row on that right arm for 10. Hinge it over, row for 10. Come on. 9. 8. 7. Right into switching arms. Come on. 5. 4. 3. 2. Switch your arm. Switch your arm. Let's go. 10. 9. Nice work, team. Come on, let's do it. Yes. Stay with it. You got four. Three. Four. Two. We're gonna have statues. Rachel, alternating snatch. Set your weight on the ground. 10. Alternating statues. Five per arm. Let's go. Snatch. 1. Take it down. 2. Yeah, there it is. 3. Come on, make it big. Make it powerful. 4. Let's go, halfway team. Halfway. Count it out. Come on. 5. Nice. 4. Stay with it. 3. My hair's all over the place today. 2. Nice. 1. Stagger or single leg? Stagger or single leg? I'm gonna stagger. Let's go. Right foot forward. Left toe popped. Your left toe float. You got ten. Three. Two. Let's go. Go. Ten. We'll go slow. Nine. These are slower and controlled, guys. Eight. Go heavy, go heavy. Seven. You got it. Catch your breath. Six. Heart rate's a little high. Nice work. Who said strength training. Raise your heart rate. Come on. Three. Two more. Two more. Two. Last one, last one. Switch it out. Other side. Other side. Let's go. 10. 9. Nice work. 8. You got it, team. 7. Awesome job, Rachel. She is floating like a champion. I'm focused. Yes. Come on. Four. Nice. Three. Awesome job, team. Stick with it. Two. Last one. And one. Split lunge. Nope. Ten bicep curls. Ten bicep curls. Then we'll go right into ten calf raises. Double leg. Yeah. We got ten curls. Palms out, shoulders down and back. Let's curl in. 3, 2. Let's go. Curl for 10. 9. Nice work. 8. 7. Stay with it. 6. You got it. 5. 4. Yes. 3, 2 and 1. Hold those weights right at your side. Double leg calf raise in 3, 2. Go for 10. Here we go. 10. 9, 8, 7. Squeeze and hold at the top. 6, 5, 4. Come up here for calf raises this year. 3, 2. Gonna make us all stronger. Gonna make us all better. Who's ready? I'm dropping my weight. Wait till you can keep yours. Right foot forward, left leg back. We're gonna go 10 split lunges, each leg. Just regular pace. Down, out. In three, two. Let's go. Down. One, two, three, four. Hardest body weight one I've ever done. Come on, you do your best. Forget the rest. Right here. Let's go. Three more. Three, two, one. Gotta switch legs, so sticking hard. Here we go for 10. Ready? Let's go. Let's go. 10, 9, 8, 7. You're so awesome. 6, 5, 4. Nice work. Nice work. 3, 2, 1. Ready? 10 push ups. 10 second hold at the bottom after you do 10 push ups. I know. Hold it. Bananas. You can say it. Let's go. 10 push ups. Knees and toes, option incline. We go in three, two. Let's go. Go. Ten, nine. Yes. Eight, seven. Come on. Six. Five, four, three. Yes. Two. One more. Hold at the bottom. Hold at the bottom. Hold for 10. Nine, eight. You got the seven? Yes, you can. Six, five. It's uncomfortable. Come on, you can. For three, two, one, bananas. Roll it over. You got 10 glute bridges. Hold your glute bridge. 10 skull crushers. 10 little bridges. Hold your glute bridge. 10 skull crushers. In three, two. Let's go down. 10. Nine. Eight. Drive through your heels. Come on. Six. Five. Hips. Stay high. In four. Three. Two. Hold your hips high. Hold it here. Squeeze the glutes. Let's go. Triceps. 10. 9. Come on. 8. 7. Yes. 6. Come on. 5. 4. 3. Nice. 2. Last one. Yes, we can. Nice work. We're gonna stay here and then we're go up to the finisher. Stay here for your core. Let's go. You're gonna hold for 10 seconds. Just hold right here for 10. And then we're gonna switch sides and hold for 10. Hold the world. 10 seconds per side. 20 seconds total. We go in three, two. Hold for 10. Come on. You got it. 10 seconds. Yes, you can. Can you straighten your legs for four? Three, two. Switch your weight. Other side. Hold for ten. Let's go. Let's go. Yes. Your crushing. Five. Four, three, two and one. Ready to go up. Ten more squats. Ten punches. We're gonna do 20 punches. We're gonna do 20 Punches. Ten more squats. Ten more squats. Wait at your sides or foot racket. We go in three, two. Let's go. Ten. Nine. Nice. Eight. You got it. Seven. Stay with the team. Come on. Come on. Nice. Go. Four. Go. Three. Yes. Two. And last one. You ready? Grab those light weights. Grab those lightweights. Ready? Rachel, I'm scared. 20 punches, 10 per arm. This is it. And you are done with the workout. Soft bend the knees, brace your core. Let's jab it out. Here we go. 1, 2, 3, 4, 5. Halfway. 10, 6, 5, 4, 3, 2, 1. Nailed it. Bananas. What'd you think of the bonus round? Who loved it? Yes. If you love this workout. Yes. Janice, you love this one. You're going to come back and do it. I love it. If we're taking more requests, I'd love to see a bar yoga combo with kickboxing. I think we have a bar boxing on the blog. But you know what? I do think I'm going to bring back bar because bar is so good for knee. Been doing a lot of those little knees over toes calf raises. We're going to bring back bar. We'll do some bar because it's a recovery journey. I'm so proud of you guys. You absolutely crushed it. Ok. We're going to stretch it out. Stick around and stretch if you can. If you have any questions about our new Strong in 20 program or feel Free to drop them in the comments. We'll go ahead and answer. If you guys love NML workouts, we'd be so grateful if you hit subscribe to our YouTube channel. OK. Hit subscribe to our YouTube channel. It really does help us as well as if you ever want to thank us, you can always drop a super chat or a super thanks super chats. During the live workout, you hit that little dollar symbol, drop a donation. It's how we're able to come at you with more free live content. Otherwise, you can always drop it on your favorite video. It helps let us know what content you guys really love so we can create more content like that. Ok. So thank you guys so much. Oh, thank you, Joy. There she is. Joy, you love the live. Thanks Joy so much for your generous donation. So grateful for you guys in this community. Megan's going to monitor some of the comments right now and the questions that come in about strong at 20 and we're going to stretch it out. Let's go ahead and start with those arm flaps. Let me tell you guys, 2023, you're a push ups. I'm going to bring you so many pushups because I'm getting good at them. I have my knees injured so I'm focusing on pushups. So get ready. If your goal is to do push ups from your toes, 2023 is your year. Big inhale, reach up, exhale, baby back. Then take the hands right behind the back. Interlace the knuckles. Go ahead. Big chest expansion. You're going to want to do a lot of these. Stretch up that chest and get ready for all the push ups coming. Yes. There it is. Nice work, Jennifer. Thanks so much for joining us, Jennifer, and for your awesome high five donation. We are so grateful. Thanks, Jennifer. Nice work, you guys. But take some neck rolls side to side. There we go. Who was carrying all that holiday tension right here. Oh, my gosh. Okay, go ahead. Give me a big shoulder roll up. Pinch the shoulders up. Now roll them down. Oh. Think about creating length one more time. Big roll up. All the tension just bounce away. Yeah. Big inhale, reach up, exhale, forward, fold. Can you reach those fingers for those toes? Let's do that crouching curl again. Little bend heels, pop. Extend heels, plant. Little bend heels, pop, extend heels, plant. One more bend, heels up. Extend heels, plant. Go ahead. Just let it all hang heavy right here. Release the tongue from the air for your mouth. Let it all hang heavy. Bend the knees, roll all the way back up to the top. Two big shoulder rolls up, back and down. Another shoulder. Oh, I see it. Nice work. Thank you, Nancy. Oh, Nancy, we're so grateful for your donation and for joining us on this live workout. You guys are awesome. Standing quad stretch right here. Oh, let's see if I can do this. Standing on your left leg. Can you pull my surgery leg? There it is. We're getting there. All right, Mobility, you guys. We were just saying our next. We have an idea for our next program and we are really excited about it. Switch it up. Standing on this like, oh, my gosh, you guys. So many generous donations coming in, so many super chats. I just love you guys so much. You are like the best community ever. When we dropped the new program, we had so many people commenting, so many genuinely nice things. We are just so pumped to bring you guys strong in 20. We love coming at you live. Last live workout 20 years, 22. What a year. But get excited, you guys. We have so many fun things coming for 2023. We cannot wait to share with you. Awesome. You can continue stretching if you want to. You can hit your booty on the ground. Take some nice wide leg forward folds and we are going to say thank you, Sonia, that was an amazing workout. So glad you loved it coming off your low back injury. And J Corso, thank you so much for chatting us. We are so grateful for you guys joining and donating and nice, Nancy. You girls rock. Thank you, Nancy. Happ New year. Alyssa. A lot of unilateral movements in strong and 20. Oh, yeah. Oh, you know it. There's a lot of unilateral moves in strong and 20. Yes, there is, Mallory. Oh my goodness. Are you so generous? You guys, we are just so grateful. We have, I think the best community. Like you guys are just the best. Thank you NML team for everything this year. My favorite workout this year was hit strong, day 10, full body hits. Okay. Yesterday. That was my workout yesterday. I love that. Okay, noted, noted. Mallory, we are noting it and we are going to find another one. You love the amramp at the end. Yes, yes. We love a good amramp at the end and we're gonna build that into more workouts just for you, Mallory. All right, thank you. And a teacher. 20 minute workouts are the best. I hear you. Delilah, 20 minutes. Oh, Meg, my sister in law, you're just the bomb dot com. Always the best supporter. Thanks so much, Meg. We're excited to do strong and 20 with you. And awesome. You guys, more push ups please. I hear you. I hear you. More push ups are coming. You guys are just so awesome. Push ups for my toes in 2023, Joy. Yes, I hear it. I love it. It's going to happen. Joy, we are so excited for you. Nice. Oh, thanks for so much for the support, you guys. I am trying to do my best through this injury and we're just going to make the best of what we got, right? Whatever you've been dealt, whatever hand you've been dealt for 2022 or 2023, you're going to make the best of it. You're going to get strong with us. With strong in 20, the new program's live. You can find it on NML. Okay, so the new program is live. Download your calendars, save it to your phone and get ready to roll because come Monday, January 2nd, we kick off with my favorite two muscle groups, legs and back. All right. It is an awesome workout. It's so fun. A great way to start this program and I am just so pumped to try and do my best through this program with my knee injury and I hope you join us and do your best again. That challenge is to get really uncomfortable for 20 minutes. Grab some heavy weights. OK. If you can get your husband or anyone else on board, make sure you're using heavy weights and challenge yourself. Any more questions we have coming in about the new program? Nice. More knee and hip strength, please. Oh, yes. You can absolutely guarantee we're going to be coming at you with more knee and hip strength because I'm working on it. Is strong in 20 postpartum friendly, Hannah. Yes, it is. This program, actually I filmed at five and six months postpartum is when we filmed the program. I specifically created this program because I was a tired, sleep deprived mom who wanted to build strength on a limited amount of time. So this was a program I completed around five or six months postpartum and you can modify. So Rachel's offering modifications. You can follow the modifications. You can make it safe for you, listen to your body. But it is absolutely the program we suggest doing after our postpartum workout plan. So yes. Nice. Awesome. Ashley. I can't wait for the new workouts. It has helped me so much in my fitness journey. Will there be any superset workouts in the new program? Oh, challenging my brain. Yes. Yeah, there for sure are supersets. Yes, we have supersets in the new program. I am trying to think back. I have written so many workouts, the formats. Yes, there are supersets in the new program. I love supersets too. Yep. Awesome. Okay. Nice. Oh, Michelle, you're so awesome. Thank you so much for joining us and for your nice high five. Right back at you. You guys, we are so grateful for you. We'll hang out for a couple more minutes to see if anyone else has any questions about strong in 20. We're going to link it below. The burnout round is your favorite. If you like the burnout round, you're gonna love strong and 20. Just saying. Nice work, you guys. Awesome. You're six months postpartum. This is going to be perfect for you. Hannah, you're gonna love this program. I'm so pumped. So for you, an awesome program for anyone who is trying to get in a solid strength workout in a short amount of time, split training. Ok. We have some upper body days, we have some lower body days, we have some combo days to really make the most of your 20 minutes together. Nice. You are excited, Melissa. I am excited too. Nice. Love a program designed to increase push ups specifically. Maybe we should just as a community do the bring Sally up, Bring Sally down challenge. It is so hard. The farthest I have gotten so far is as 10. Like they count the reps on. I've gotten to 10. Like it's stinking hard, but yeah. Okay. Nice. I'm so excited to join you from Omaha. Thanks, Michelle. We're excited to have you guys with us. You guys are the best. We're so grateful for our community here and we wanted to say thank you for all of your support in 2022. Nourishment, blood and all the work that we do would not be possible without you guys actually doing the workouts. So thank you so much for being here and we are so excited to bring you so much awesomeness in 2023. We hope you stick around. We're excited to sweat with you. Thank you. Yes, we're excited, Joelle. And see Taylor. We are pumped and pumped and pumped to sweat with you in 2023. One more question. What pound weights was I using today? We were using 15 pounds mostly some 20 pounds for the single sided stuff and then 10 pounds for the punches is the weights we were using today. Also, will there ever be a strictly glute workout with hip thrusts? We have legs and glutes. We have legs and glutes on the blog from Split Strong and from Hipstrong. So yes, we do have specifically just glute workouts using the booty bands. But we do in the new program we have, day three is glutes and abs. Day three is glutes and abs. Look forward to that one. We use the booty band and it is fire. Day three of strong in 20. Glutes and abs. Nice. Unilateral balance would be great. Oh, you'll have plenty of unilateral challenges in strong in 20. You guys, thanks so much for joining us live. We're going to log off and continue to get some work done so we can get this new program out to you. Coming Monday, January 2nd. We start with legs and back and we're excited to see you there. Have an awesome new year. Stay safe, you guys. We love you and we'll see you in 2023. Thank you so much, Michelle, for your awesome donation. Thank you, guys. Yes. Hips and glutes. Ultra runner. Who needs the strength? Oh, yeah. You're going to love this workout. Great quick workouts that you can add to running if you are a running a fanatic. Okay. Or if you're training for runs. Great way to do that. Kicked my butt. Mine too. Thank you, guys. Oh, Joy, you are just the best. Your first super chat. I didn't know how to change the amount. So thankful. Oh, thanks, Joy. You are just so awesome. Thank you so much for your generosity. And we're gonna get those push ups in 2023. Joy, I am like on it. You just wait. All right, you guys, I'm logging off Instagram. Thanks so much for joining us. Have an awesome day, you guys. Happy New Year. We'll see you in 2023. Nice. Awesome. We are logging off. You guys are so awesome. Thanks so much for joining us. We're so grateful for you guys and we'll see you guys in 2023.