Live 30-Minute Full Body Dumbbell HIIT | Strength + Conditioning Supersets

It's gonna work and it says we are live and I can see the volume going up and down. I hope you guys can hear me. Let me know if you can hear me and see me. Okay? Super pumped to be sweating a lot with you guys today. I'm gonna cue us up on Instagram and we're gonna get this party started. I got a thumbs up from my team which means you guys can see and hear us. We are gonna go live on Instagram as well. We're coming at you guys today. Hello. With a 30 minute full body superset workout. If you like the quick and effective dirty workout strength paired with power, this is going to be your workout. Supersets are my favor when I'm in a pinch and I want a good full body sweat. And that's exactly what you're going to get today. All you're going to need are some dumbbells. I have anywhere from 15 to 25 pounds with me today. Grab whatever weights you have and I have to give a special shout out to our brand partner. Now where's the label? There it is. Now who is sponsoring this workout so you guys can sweat with us for free. I get asked all the time if I'm taking creatine. The answer is yes. Okay. So if you guys have been following along, that was one of my very first brand partners ever. Like they believed in NML before anyone el and so I'm so grateful for them. I love that they are a small family owned business with high quality products at really affordable price points. I get all my supplements from them and my natural sports nutrition products. So I take their vitamins every day. Their vitamin D. They have the best vitamin D droppers for babies and kids. I love their kids line too and I have been taking now creatine for a year. Honestly, I wish I would have started sooner. Taking creatine has helped me see some major muscle gains, specifically in my upper body. Something I've commonly struggled with for years is upper body strength strength. I've seen some really big gains in that area as well as recovery time and I feel like I'm sleeping better, which is always something I'm looking forward to is sleep. But that could also just be because my kids are getting older. But I'm a big fan of now creatine. I take 5 grams daily of the micronized creatine. I'm going to link for you my full review on creatine below if you're following along on YouTube as well as give you a discount code for any purchases from nowfoods.com if you're following along on Instagram, all you got to do is reply now. N O W on this workout and I'm going to DM you the link to my creatine review as well as my discount code. So thank you. Now we love your creatine and all of your natural sports nutrition products. I put five grams. I was going to ask. When you take it. I put 5 grams of creatine in my water before my workouts. It's just so I take it consistently. You don't have to take it before your workout, you don't have to take it after your workout. You don't have to take it in the morning or the night. It's just taking it consistently. It doesn't matter when you take it. So we love creatine and big fans of it around here. Rach, how long have you been taking it out over? Because I want. Are you like two years? I was a year and a half. Yeah. I'm probably about a year then. Yeah. Because I started, she's like, I'm gonna let you test it. I always let Lindsay be the test money. And then I was like, you guys, you gotta get on this creation. She sold me on it. So here we are. Okay, ready? We're gonna jump into today's live workout, you guys. 30 minute full body superset workout. It looks like this. You got six supersets, two moves for a superset strength followed by power. You do strength for 40 seconds on, 20 seconds off, you do power for 30 second, 20 seconds up, and then you repeat each circuit times two. We're gonna jump in, grab your water, grab your weights. And I gotta give a couple hellos because we got some first time livers joining us on YouTube. Welcome, Erica. Excited to have you back with us. Welcome Katharina or Katarina. I'm probably saying this wrong. First live workout. We're so pumped to have you with us. And I see some bananas, which means it's not your first workout ever with us. Just your first live. First live for Sean. First live for Bobby. Oh, my goodness. I love it. First live for Laura. Whoo. I just love this. Okay, You've been using now creatine since I shared it and you're loving it. We love to hear it. Thank you for the feedback. Always love your guys's feedback. Nice. Oh, my goodness. So many people joining us live today. First live for Christina. Love it, you guys. I wish I could shout out absolutely everybody, but you're sick of hearing me talk. So let's jump into this workout. Welcome Diane. First live for you too. First live for Loriana. First live for Ashley. Welcome everyone. Let's get started with a warm up and we're gonna jump into this workout. Big inhale, Reach up nice and tall. Exhale, baby. Back bend. Hands are gonna come right behind the head. Feet are shoulder width distance apart. Going to a good morning. So hips, push back. Stand tall. Soft bend in the knees. Initiate with the hip hinge. So push your butt back towards that wall behind you. Or shut the car door with your butt. Whatever works for you. Think about pushing the ground away to stand you up. Lengthen through the hamstrings, Push the ground away. Stand tall. Two more. Lengthen through the hamstrings. Push the ground away. Stand tall. Last one. Lengthen and push. Here we go. Arms are out at 90 degrees. Drop, lift, reach, pull. Palms down, palms up. Reach, pull. Nice. Make sure that reach and pull is an active contraction. Warming up the back. The lats rib cage is stacked over the hips. Nice work. Here we go. Down, up, reach. Two more. Down, up, reach. Last one. Down, up, reach. Nice. We're gonna go for some calf raises and some tip raises. So heels off the ground, toes off the ground. Heels, toes, ankles, calves, tibialis, the top of your shin. Warming them both up. You have the option to get jumpy today and leave the ground. Get explosive in those power moves. You can follow me. Rachel's always going to offer your low impact modification. So you can choose to follow range. Nice. Two more. Two more. Heels and toes. Last one. Heels and toes. You can widen that stance a little if you need to. We're just going to squat it out. Down and up. Pushing that ground away from you. Nice. Down, up, down, up. Knees track towards those outer three toes. Chest up, eyes up. Push the ground away. Stand tall. Nice. Down, up, down, up. Warming up those lights. Can you get a little bit lower with each squat? Drop down and up. Nice. Here for four. Nice. Three. Hold it low in two and one. Hold low. Tiny pulses. Pulse it. Pulse. Eight, seven, six. You got it. Five, four. Start to feel those legs. Final three, two. Stand tall. Right toes forward, left toes back. We're going to bring back the tap back high pole. Pretend you got a dumbbell right here or just tap the ground. Hold, tap, pull. Standard stance parallel. Nice. So the power is coming from the hips. The hips drive forward. That's what's going to pull the weight in this hand up. 3, 2. High knees. Last one, let's go. Right into high knees. Get them up. Get Them up. High knees, high knees for eight. Seven, six. Tap that cockpit. Other side. In three, two. Nice. Left foot forward, right toes back. Pretend there's a weight here. Tap, pull, tap, pull. Drive the hips forward. Stand tall. Nice. Right there. Four, three. Butt hips in two, One. Heels to the glutes, heels to the glutes. Warm up those quads. Open the top of the thigh. Eight, seven, six. You got it. Five, four, Three. Two. Curtsy lunges. Go curtsy and curtsy. If you don't love, curtsy, the cross behind. Now it's just gonna be a standard step back, lunge, right. Nice work. Always working on advancing to whatever you can. Maybe lunges hurt your knees. You start with an isometric hold. You can always substitute a glute bridge. A deadlift. You have four. Right, into skaters in three, two, one. Now we're gonna push side to side. Push side to side. Hit those outer glutes with some power. 8, 7, 6. You got it? 5, 4, 3, 2, 1. Big inhale. Reach up. Exhale forward. Hold. Can your hands hit the mat? And step back into a high plank. Find your high plank. Shoulders over wrists. Core is tight. Option, hold your plank. Option. Add a knee drive and a knee drive. Pull those knees knee to elbow for eight. Seven, six. You got it? Five, four, Three, two, one. Step. Right foot outside right hand. Easy twist. Face those fingertips. Drop the elbow down towards the calf, shin, ankle mat. Nice. Open it back up. Set it down. Switch it out. Left foot upside left hand. Big easy twist. Drop the elbow down towards the mat. Open the hips. Open it back up. Step back. Do it again. Right foot outside right hand. Easy twist. Open the glutes. Open the hip. Back to rotate. Set down. One more time on the left or one more time on the left? Open, drop, open, set down. Push up and back down. Dog come out the heels. Gonna go for some knee drops. Hover the knees, lift the hips. Hover the knees, lift the hips. Warming up the knees. Nice for three knees. Hit the mat in two and one knees. Go all the way down. Tabletop, cat, cow. Drop the belly. Lift the chin. Wave your tail. Reverse it sideways. Up towards the ceiling. Tuck the chin. Do it again. Drop the belly and reverse it. Nice work, nice work. From here, step back. High plank two, push ups, knees or toes. Here we go. Down, hoop. Down pup. Get yourself up to standing and jacking it up. Jack some taps. Jack some taps. Here we go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Rachel. She's warm. I'm warm. I hope you're warm. Joining Us on Instagram. I hope you guys are warm. Right here. Nice work, you guys. Summer live workouts are perfect for teachers. We love it. Heather, so glad you could join us. First live workout for Amanda. Happy Runner. You love our outfits. Thank you. Shirts are so cute. Thanks. They're kind of fun, right? I was having a high five. She posed, so I have to start to pose. Okay, first circuit, we're gonna go legs, then arms. Legs and arms. Strength and power. 40, 20 on the strength. 30, 15 on the power. We're gonna start with deadlift. Grab two weights you want to use. Go ahead if you can. You got a staggered stance deadlift. Right foot forward, left toes popped. Staggered stance. Crush the oranges in your armpits. Hinge, hinge, hinge. Stand tall. That's your strength move. Then you're going to drop down to one dumbbell and add that stagger. Deadlift in three, two. Let's go. Here we go. Hinge, hinge, hinge. Stand tall. Push the ground away from you in that right leg. Nice work. Lengthening through that front right hamstring and then contracting. You don't have to go all the way to the ground. Range of motion is up to you. 80 in the right foot, 20 in the left toe. Dumbbell. Stay nice and tight to the body. Initiate with the hip hinge. Hinge and push the floor away. Hinge and push the floor away. We're gonna go straight, and then we're gonna add some power to this exact movement. The power is coming, remember, from your hamstrings, glutes, and hips. Hamstrings, glutes, and hips are the primary focus for this move. For 5, 4, 3, 2, and recover. I'm gonna drop down to one weight. Weight's gonna stay in my left hand. Left hand holding. Right foot forward, left toes back. If you can. You're gonna drop this dumbbell down towards the ground. You don't have to hit the ground. And then high pull as you drive hips forward. Pull, tap, pull, tap that high pull. 30 seconds in three, two. Let's go. Hinge, pull, hinge. Drive the hips forward as weight comes up to the shoulder. Hips go forward, tap back. Hips forward. Tap backs. Power's coming. Hips, glutes, hamstrings. That's what's moving the weight. Nice work, Nice work. This is your power. It's only 30 seconds. You're already in the final 10. Let's go, let's go. Nice work, Nice work. Drive it up for 5, 4, 3, 2. Recover. Same thing. Other side. Repeat it. Left foot Forward, right toes back. 80, 20 stance. Deadlift for 40. Grab your weight, you're there in three, two. Let's go. Hinge, hinge, hinge. Stand tall. Hinge, hinge, hinge. Left foot forward, right toes popped. Crush those oranges in the armpits. That's what's going to activate the lat. Deadlift is a back exercise as much as it is a hamstring exercise. Make sure that back is turned on, pushing the ground away to stand tall. You got it. Nice work. Hamstrings, glutes and hips. Right out of the gate. Then we're gonna go into upper body first. Circuit two. Ten more seconds here. Nice work, team. Hips, back, stand tall. 5, 4, 3, 2. Let's give one more for good measure. Nice work. Drop down to one weight. Weight stays in the right hand this time. Left foot forward, right toes back. Left dumbbell, right hand tap back, high pull. Power is coming from hips and glutes. It's 30 seconds and it starts in 3, 2. Let's go. Tap, pull, tap, pull. Elbow goes to the sky. Weight glides up the chest, up the body. Weight stays nice and tight. Drive through those hips to pull that weight up. Power raising the heart rate. Low impact, high intensity. Final 10, nine, eight. You got this. Seven, day with it. Six, five, four, three, two. Recover. Nice work, team. Grab some water. That's circuit one. Circuit two. We're going to upper body, back and shoulders. Back and shoulders go heavy here. Single, single, double. Back row, Pull right, pull, left, pull. Both single, single, double. Ready? Grab your weights. Break at the hips. You're on it. 3, 2. 40 seconds. Pull right, pull left. Now pull both together. Pull both together. Palms stay facing in. Nice neutral grip. Row narrow grip, whatever you want to call it. Pull, pull. Right, pull, left pull. Both together, pull. Squeeze that. Upper mid back. Shoulder blades go down and back. Shoulder blades go down and back. Right here. Both together. Nice. Right. Left shoulder blades down and back. Elbows to hip pockets. Hold at the top. Lower control. Squeeze. 10 seconds. You got this. Pull, pull. Final five, four, three, two. Finish. Make both arms even. There we go. Step the weight down, pick up the grip. We're gonna add some power. Here it is. A row clean press. Hinge. Pull, clean press. If you're gonna go with heavier weights like me, you might need to add a two inch tip drive. Overhead row, clean press. It's your power and it's 30 seconds. Hinge row in three, two. Let's go. Hinge, pull, Clean push. It's a big round. It's power and it's only 30 seconds for the upper body. Right here. Hitting back, core, shoulders. Come on, back power shoulders. Nice work. Put it all together right here. It's big, it's powerful. 10 seconds. You got this. Push. 5, 4, 3, 2. Set them down. Recover. Nice work. Back to the top. Single, single, double rows my hair. Enjoy my mats. I gotta go to the classic how I actually work out at home. Look, the bun on top of my head. People love the bun. I love the bun. Does anyone else get annoyed with hair flopping around on their neck? Oh, my gosh. Yeah. This is the real at home workout. Deal. Single, single, double back row in three, two. Let's go. Hinge, pull right, pull, left, pull. Both together, two by four. From head to tailbone. Flat back, tight core. Let's go. Nice work. All together. Go heavy here. Back into largest upper body muscle. You only do two sets. We all know that maximum muscle building happens in the third set. So if I'm only doing two today, can I go a little bit heavier? You know, my favorite comments from you guys are seeing those strength and progress goals going from 10 to 15 to 20 to 25 pounds. Yes, you can. Right here. Keep rowing. Final five, four, three, two, one. Recover. Shake it out, shake it out. Power for 30. Row, clean, press. Row, clean, press. Last time you do it. We're gonna go back to legs. We're gonna add a little arms, legs and arms combo in the next circuit. Grab your weight. Row clean, press in three, two. Let's go. Hinge, pull, clean push. Nice. Hinge, pull, clean push. You got it. Let's go. Go. Elbows to hips. Drive, push. Nice. Use that breath. Big exhale, push overhead. You got this. You got this. Push. 10 seconds. Pull, clean, push. Nice. 5, 4, 3, 2. Recover. Weights can go down. Water comes up. Two circuits down. Moving to set three. Nice work. Hello from Utah. Excited to have you with us, little foot. Nice work, team. Love to see that. Going up to £25. Way to go, Cynthia. Here we go. Uneven squat, bicep curl. See if you can stick with your 25s for this one. Bicep curl at the top. Let's start. Right hand at the side. Left arm wrapped. Squat, stand, curl, switch. That's how you're gonna go. Right arm down, left arm up. Squat switch at the top. In three, two. Let's go. Uneven squat, stand, curl, switch. Squat, stand, curl, switch. Going a little bit full body here. Legs and biceps. Nice work. Not going to get a ton of switches at the top, so maybe you can go heavier than you normally would for a Bicep curl. Every time we do this move, I think about a reel we filmed of you picking up your baby off the floor and how directly it translated to this. We love when our strength gains. Translate to real life gains. Ten more seconds. Here, Come on. Yes. Right here. Five, four, three, two, one. More. Down, up. Nice. We're just gonna go to squat jacks. Squat jacks. Taps with Rachel. Taps with Rachel. Squat jacks with me. Wide at the bottom, narrow at the top. 30 seconds. 30 seconds, squat jacks. Rachel's gonna add a weight. Let's go. 3, 2. Let's go. Wide, narrow. Why now? 30 seconds. Push it. Yes, team. Nice work. Down. Come on, Keep moving. Can you reach the ground? All the way down. Give me a nice loaded squat. Explode up. Inner thighs, pull together each rep. 10 more. 10, 9, 8. You got this. Stick with it. 5, 4, 3, 2. Recovery. Back to uneven squat, bicep curl. 40 seconds. Strength. Power. Butt kicker. Butt kicker. We're in the midst of Metcon 100 right now. Also butt kicker. Yeah. All right, grab your weight. Squat. Right arm up, left arm down this time. Here we go. Squat, switch at the top in three, two. Let's go. 40 seconds. Switch. Squat, stand, switch. Two separate movements. Squat, stand, switch. I will say I was really excited to see a live on the calendar for today, because day two of metcon is like maybe the most infamous workout in my mind. 100 push ups. No joke. Broken into sets of 10. No joke. But it is so satisfying. Oh, and you finished that. We were so proud. Do you remember that feeling? Yes. We were so proud. That feeling of accomplishment after doing 100 pushups. Nothing better. 5, 4, 3, 2. Recover. Weights are down. Squat jacks with me. Taps with rage. And the weight. Yeah. Gonna move a little quicker this time. All right, we go big inhale to the nose. Big open mouth. Exhale. Last time you do squat jacks in three, two. 30 seconds. Let's go. Come on. Come on. Strength and power. We always get comments like, I can tell this is like an OG NML workout. We used to do a lot more like, strength hit all the time. Now we're a lot more on the strength side, but I would still say hiit has its place. There's so many perks and benefits to raising your heart rate. Aerobic endurance. Five, four, three, two, one. Three. Circuits down, three circuits down. Three to go. Halfway point, guys. How we feeling? Halfway point. How we doing? Hands on knees. I feel that. Erica going for that bone health with squat jacks. Yes, Sarah. Love that impact. 100% agree with Rachel. I was not mad about subbing. Today's live for Metcon Day 2. All right, Circuit 4, back to arms, overhead triceps, and then, if you're with me, push ups. You weren't going to get at it today without push ups. I know. Matt Khan. Day two is push ups. Today put one push up to four mountain climbers. Rachel's going to give you a standing option for your cardio. Overhead triceps. Grab a weight you can stick with for 40 seconds. Or maybe one you have to swap out. Doesn't matter. We go in 3, 2. 40 seconds. Let's go. Down, up, hide it, show it. Inhale, down, exhale, push. Ribs over hips, elbows tight. Hide it, show it, hide it, show it. Isolating the tricep. The back of the arm. Heart rate's high. Hands are overhead. It's gonna make it harder. Use your breath. Inhale down. Exhale, push. Hardest part of the movement is the push. Exhale on the push. Nice work. Inhale down. Exhale, push. You got it. Come on, stick with me here. What would it look like If I said 10 seconds? 10, 9. Don't quit. Not yet. Stay in it. 5, 4, 3, 2. And you're out. If you're with Rachel, hold your braid. Press out. Two marches. If you're with me, hit the deck. One push up four mountain climbers. One push up four mountain climbers. Yes. We all go. 30 seconds and we go in. 3, 2. Let's go. Down, up. 1, 2, 3, 4. Hit 10. 10. 1, 2, 3,4. Knees to chest. Lead with the chest. Knees to chest. Come on. One push up four climbers. You got it. One push up. One, three, four. You can do anything for 30 seconds. You're already in the final 10. Let's go, team. One, two, three, four, five, four, three, two, one. Whoo. Nice work. There you go. Do it again. Triceps and push ups. Then we go back to legs first. Circuit five. Don't these workouts cruise the two exercise circuits? Just move so fast. Superset. Yeah, yeah. Super sets. Move so fast. Okay, here we go. Grab the weight you want for overhead. Triceps. 40 seconds. Triceps in three, two. Let's go. Hide it and show it. Come on. Nice work, team. One rep at a time. Inhale down, exhale, push. Triceps are feeling it after those push ups. You got this. I love our little baby time drop for the cardio, too. Yep. I can always go harder when I have a little time drop, but come on, Lindsay. All right, Ty, the push is hard. 10 9, 8. You got this. Grit your teeth. Stick with it. 5, 4, 3, 2. Recover. That felt hard. That felt really hard. It was hard, but you did it. Going above the head when the heart rate is high feels hard. The sweat is pouring. Now, come on back to push ups and climbers. Last time you got to do push ups today. It's right here. I promise. No push ups in your bonus round. 30 seconds. One, push up to four climbers. You're there in three, two. Let's go. Down, up. Drive. Two, three, four. Let's go. Down, up, drive, two, three, four. Yes, team. You got this. Maybe you can take these push ups from your toes. You're probably only gonna get 8 to 10 push ups in this rep. Not even. Come on, you're already in the final. 10. You're already in the final time. Bring it home, team. 5, 4, 3, 2. Recover. Nice work. Knock down your push ups. Knocked out. Push ups. Push ups out of the gate. How we feeling? You are on to circuit five. You got two circuits left. Two circuits left. Nice squat and bicep switches. Better than crunches any day for the core. I'm with you on that one, Sarah. All right, Erica's given us four bananas. Let's see if we can hit five. Circuit five. Curtsy lunges and skaters. Curtsy lunges and skaters. Go back to your heavies if you can. 40 seconds of curtsies. 30 seconds of skaters. Grab your weight. Rack them. We'll wrap left foot first in three, two. Let's go. Curtsy and curtsy. You're alternating legs. 40 seconds, alternating curtsies using those quads and outer glutes. Knee crosses behind again. You don't love the curtsy. Stop it. For a rat. Standard step back lunge. Doesn't feel good for your knees. Give me an isometric lunge hold or give me a wall sit. Give me step ups. Bottom stair of a staircase. Find something that works for you. Come on. Ten more seconds here. Yes, you can finish strong. You drop the weight for body weight skaters. In 3, 2. Drop your weights. Rest for 20 skaters for 30. Woo. Still in my water. Can't be doing that for skaters. All right, take a step back. I'm a little nervous. 30 seconds of skaters giant step right, push left in 3, 2. Let's go. Hit it, hit it, hit it. 30 seconds of skaters outer glutes. This is good for me. I like tweak my. Growing my inner thigh a little bit. Playing an intense wiffle ball game with my kids. You always say you're always like, I'm always mad at the ways I get hurt. Oh, yeah. It's always wiffle ball. It's jumping up to stretch. It's because I'm way too competitive and I'm like, I will get to first base before my kids throw me out. 3, 2, 1. And it was worth it. For the record, we did win. Yeah, it was worth it. For the record, we won the whistleblower. I didn't see carrots, but no, I do deeply care. Beating an eight year old is the highlight of my life these days. Okay, curtsy lunges in three, two. Let's go. I mean, for the record, I lost my husband by one stroke in mini golf. Okay? I never beat my husband in anything, especially volleyball or golf. And I almost beat him in a golf related thing and I totally choked. Four stroked it on the 18th hole and he made a hole in one to. I was up by three strokes. Guys. It's almost worse when you're that close. Yeah, you're like if I went in a washout, like, whatever. No kill me. 10 seconds. Come on. Finish. 5, 4, 3, 2. Recover, skaters. 30 seconds. One more time, skaters. Here we go. Giant step right. Push left. You get 10 more seconds. I'm not going to rob you. Take a break. Yeah. Inhale through the nose, exhale through the mouth. Push left, push left in three, two. Let's go. Hit it. Come on. 30 seconds. What does that look like for you? Maybe you can make your your bound bigger. How far can you get across that room? Maybe you go higher and add a floor tap. What does it look like for you today? We're going to go big, Rachel. Make it big. Put this large mat to use. Come on. Right here. 10 seconds. Go. 10, 9, 8. You got it. 7, 6, 5, 4, 3, 2. Recover. There you go. All right. Five circuits down. Grab your water. One more circuit. One more circuit. If you're with me, you're gonna hit the mat. Here's Rachel. She's got your standing options. How are we feeling? I'm getting up there in the banana scale. This cardio post vacay is killing me. Yeah. Erica gives us five bananas. Thank you. Way to go, Ashley. You can do the jumping now. Ashley did another. Ashley did metcon day two because she couldn't catch the live hundred push ups. How good do you feel, Ashley, how good do you feel if you're late to live workout? Don't worry, it stays live. You can always replay it. Guys, here we go. Here with me a dumbbell. Sit up here with Rachel standing. Crunches. Then you're gonna flip over and go into dumbbell burpees with me. What are you gonna do, Rachel? I'm gonna go squat. Thrusters. We're gonna go back to metcon day one. Everyone who did yesterday literally like, no, not interested. Under thrusters away. Okay. I'm taking two heavy weights, locking my toes underneath them, strapping a 15 across the chest. Kind of get spicy dumbbell sit ups. You can do this with no weight at all too. 40 seconds in three, two. Let's go. So I'm rolling all the way back, all the way up. Exhale, inhale down. Exhale up. Rachel's got your standing crunches. Pick your level. Take it down and up. Inhale down. Exhale lift. Right. I know crunches get a bad rep, but they are functional. I do think there's many ways. Example, the uneven squat with the bicep curl at the top. Great way to build your core without crunches. Stance crunches. Crunches do hold a place right here as a dumbbell. Makes them harder. 10 seconds. Let's go, team. Finish it. Last five, four, three, two. And recover. I'm gonna flip over, take these heavies that I had my toes locked into. Chest to floor burpee. Whatever kind of burpee you want to do with weights or without them. Rachel called thrusters. Sweet. Marcy, let's do it. You guys, let's go. All right, we understand this is gonna be easy. 30 seconds in three, two. Let's go. Jump your step, stand up, hit the neck, jumper, step back. You can go chest the floor or not. I said no more push ups, so that's the run. You. You get it. Decide. Come on, team. One rep at a time. That's why you show up for the live. You weren't going to do this at home by yourself today. Right now, you're going to do it with an amazing community of all of us who are spreading life together right here. Better together. One rep at a time for three, two, recovery. Whoo. Is right. Nice work, Rach. Way to go, Liz. Back to crunches. Whoo. Add away or don't. Stay standing or hit the mat. It's 40 seconds and it starts. Hit three, two. Let's go. Down, up. Here we go. All the way down. All the way up. Inhale down. Exhale up. Come on, use that breath. Home stretch, guys. Home stretch. It's a circuit. Six of six. You got this. Yes, you can. I don't know why people ask for 60 minute workouts. Is this not enough for you? We're at 30 minutes and 46 seconds, and I'm like, oh, God, we're dying. I'm good here for 5, 4, 3, 2. And recover. Especially with the strength of cardio. Like, whoo. Look at the sweat. Yeah. On the leg. The sweat is real sweat equity. All right. Last time. Dumbbell burpees, thrusters with brakes. I think I got the better end of the deal this time. Here we go. Three, two. Let's go. You can do anything for 30 seconds. Yes, you can. Yes, you can. Come on, team. One rep at a time. Let's get there. Ready right here. Keep putting in the work. You got this. Stay with it. Stay with it. Yeah, Liz, come on. Final 10. Final 10 right here. Push it. What would it look like? Right that. 5, 4, 3. Can you give me one more? 2 and 1. Nice work, team. Way to go, Linds. Ready for the bonus round? You ready? Yes, we're ready. Oh, we gotta give a shout out to Erica. She dropped a super. Thanks. We appreciate you. Thanks for your support. Nice work, team. Sweats flying. I feel that, Taylor. Nice. Yeah, right. Bonus round. Yep, yep. You heard it, Sarah. Bonus round. Here's what it is. If you're part of our YouTube membership community, we give you an extra challenge you can add on every day. The month of August is a cardio challenge. Cardio endurance challenge. Your burnout today is one minute of skinders. Okay? It could be worse. Yesterday it was burpees. One minute of skaters. You got a good day. One minute of skaters. We're gonna start the one minute timer. We're all gonna do skaters together for one minute. And that's your burnout. And then we're stretching. One minute of skaters and you're out of. Here we go in three, two. Let's go. Right here, right here. Perks of being a member is the accountability to show up. We keep you accountable. Right here, members, you're getting that one minute burnout. Right here, guys. Stronger together. You want extra accountability and support, you hit the join button on our channel for $5.99. You become part of our membership community, where you get extra burnout challenges like this. More life workouts. Tomorrow we go live again with our membership community. You get live chats with Q and A experts. We did public floor health coming up in September. Men, pause is what we just did. August is a live chat with me for my birthday month sneak peeks to Merch. Early access to merch. Early access to our first Minneapolis live event of 2025 coming in October. Say what? What? Here we go. 5, 4, 3, 2, 1. And then it goes fast to the top, right? It's also harder. You want to make it harder to talk for that whole movement. Extra cardio burn. Nice work, team. Cheers, everyone. Lift up your creatine and electrolytes and say, I did it. I did it. Way to go. Final shout out. If you want the link to the creatine that is in my bottle from now, check out the link in the description below this YouTube video and you'll see a link to nowfoods.com as well as my discount code where I get my creatine. And if you comment now on this live workout, I'll go ahead and I'll DM you those things so you can get my discount code and the link to shop as well as my creatine review. Thanks for showing up and sweating, you guys. Let's stretch. You earned it. The best part of the workout, we get four bananas from Katarina. I'm going to pronounce it Katerina because I like the. It sounds beautiful and I hope that's your dream. I'm sorry if I'm mispronouncing four bananas from Claudia. I love it. How do you talk the whole time, Laura? You know, I don't know. It's like a. A learned trait. Nice work. Nice. Clara, so glad you could join us. She said I could not find the motivation and then this landed in my inbox. Thank you from Sweden. Clara, we're so pumped to have you with us and so glad this gave you the motivation to work out today. Always better for it. See, get on our email list. And the motivation just comes in every day, you guys. Seriously though, if you're not on our email list, you should be. It's where we drop the live workouts. New workouts. If you're a member, you're gonna get another live workout tomorrow. Big inhale, reach up. Exhale, Reach for the middle of the back. My triceps felt it today. Options stay here. Option side body stretch. Open up the lats, open up the triceps. Back to center. Here we go. Right arm across the body. Drop the shoulder. Gaze over that right shoulder. Like I mentioned, we're in the middle of metcon. We just started it. Day one, day two, if you missed it, you can easily catch up and join us. Five workouts a week. It is a metabolic conditioning program, so it is more advanced. It's gonna raise your heart rate. Switch arms. Left arm across the body, drop the shoulder. But that said, we have a bunch of signature programs. If doing 100 thrusters or 100 push ups is not your jam. Don't worry, we have other workouts for you. You can check those out. Okay. We did say you didn't hear. Big inhale up. If you are a member of our membership community, we're coming at you again live tomorrow, 9:30am Central Standard Time. I believe it's strength and abs tomorrow. Gonna slow it down, gonna go slower. Gonna go heavier. Strength and core. After today's hit workout, that'll feel really good. Standing quad stretch. Pull your right heel to the glute. Tuck the tailbone towards me. Stack shoulders on ribs. Ribs on hips. Nice work. Strength and abs tomorrow, YouTube members. 9:30am Central Standard Time. If you can't catch the live. Don't worry, members. It always stays live if you're part of our membership community. Guys, we have over like 80 workouts we filmed over the course of the last couple years. Live workouts, member only workouts. A seven day member only challenge. Burnouts, 10 minute burnouts just for members. Ab challenges that are just for members. So tons of members only workouts. If you're new to our membership community, make sure you check out all the videos that are available to you that you've never seen before if you're not a member. So that's coming. As I mentioned, we have the August burnout challenge, Cardio burnout challenge for our members as well. You can download that calendar today with skaters. I gotta look and see what tomorrow is, but we're gonna do it together as a community, so that's fun. Toes up. Hamstring. Scoop and reach. Inhale up. Big announcement. Merch restock. Yeah. If you didn't have a chance to get the NML athletics navy blue sweatshirt, it is restocked as well. As we are dropping a new item. We're dropping a new item and it's coming the week of August 11th. Is that next week? Next week? Next week. Holy cow. Next Monday if you remember, you get first access. Monday is members only. Tuesday we go live to the public. You guys scoop and reach. Nice work. Clap the wings and you are out of here. That is an awesome workout, you guys. Way to go. So merge is coming next week. Members get first access. Restocking some of our stuff that sold out. Like the mini bands, mini loop bands as well as animal athletic sweatshirt. And we're dropping a new item. Hint, it looks like this. I should probably be using the new one, but I've been saving it. I've been hiding it. It looks like this kind of, but it's different colors. Yep. A water Bottle. Get excited and nourish. Move. Love water bottle. So that is all coming for you guys next week. Make sure you're on our email list so you get first dibs on that. And then as I alluded to briefly, we are doing a live event in Minneapolis. We have not done a live event in Minneapolis since COVID Yeah, it has been a long time. We are doing an NML live event. A live sweat, a live Q and A. Oh, the swag bags are going to be out of this world. It is going to be awesome. I think we have room for 100 to 120, 150 tickets. It's coming in October. We'll send out details to our membership list. They'll get first access to sign up. We're going to send out the sign up link via email. So if you are not on our email list, I cannot stress enough. Get on our email list if you want to join us for this live event. Note if you can't make the live event if you're not in Minneapolis, we are going to sell virtual tickets so we will live stream the event as well. If you want to join us live, that will be an option. Our first ever live streamed event. It's going to be so much fun. So excited. We love the energy of these live workouts. You are going to love times 100, the live event. OK. We would love to see you guys there again. Information coming via email. Thanks so much for joining us for today's live workout. You guys crushed it. Members, we will see you guys live tomorrow morning. Back on the mat. Grab your weight, strength and abs. We'll be back tomorrow morning. Thanks so much for joining us you guys. Way to go. Nice work, Amanda. Awesome job. I had to get another shout out to Aileen who dropped another. Oh, she dropped another. Super. Thanks. Thank you Aileen. And she said become a member. It's more than worth it. Aileen, we love you. Thanks for being part of our community and supporting us. You're so awesome. Thank you Nancy. Awesome job. You guys absolutely crushed the workout. And thanks so much for joining us. Yvonne. Oh yeah. Metcon moves fast. You can always slow it down. You can always go heavier. Honestly, when I've been doing the metcon workouts, I've been using heavier weights and hitting pause during those thrusters. Instead of using 15s. I was using 25s yesterday and I hit pause a lot. Totally fine. Can we get a sweatshirt that says Holy bananas on the back? Ok. We sold one. I still have them sitting in my basement because there was a Surplus. Every time people ask for a Holy Bananas item, we print it. It goes to market. It does. Okay, we sold them and it totally flopped and I have them still sitting in my basement. You know, just send me an email and we'll ship you one from my basement. Love the workout. Can you discuss the creatine? So I'm going to drop a link below this video. That is my full creatine review. So it's a full review on what I think of taking creatine for a year. Creatine is the most researched supplement on the market. So there's a lot of like research, actual data behind it. So we'll send you that link. That's going to be a much more comprehensive because I don't know exactly what you mean by can you discuss creatine, but 3 to 5 grams daily is what women should be taking and there's a lot of perks and benefits to it. I would not suggest taking it during breastfeeding or pregnancy as I just don't think there's enough research to support it. So it is the most researched supplement, but not on pregnant or breastfeeding women. That is my two cents. If you have other questions, you can always hit our inbox up or hit us in the DMs. Thanks for joining us, Brittany. First live. So glad you could be here. Hard to get to the gyms with kids at home for summer. I so hear this, Shay. And so glad you could join us. Home workouts are my secret weapon to maintaining my sanity in motherhood. So, so glad you could join us, you guys. Thanks so much for being here. We'll see you guys if you're a member tomorrow for another live workout. Way to go, team. What time is the live workout tomorrow, Kaylee? It is at 9:30am Central Standard Time. Again, same time, same place. Strengthen abs a little bit slower, a little bit heavier, less cardio. Get ready to lift heavy and have some fun. We'll see you guys tomorrow. See you tomorrow, Erica. See you tomorrow, Yvonne. See you tomorrow, Kayleigh. Awesome job. You guys have a great rest of your day.