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

All right, we are live on YouTube and we're gonna get live on Instagram, and now we are live on all 3 platforms, you guys. We're officially live on all 3 platforms. Excited to be coming at you today with a live full body workout. We're doing strength, power, abs per your guys' request today, and members have been asking for better audio quality, so in the app, you guys, we're wearing mics for the first time. So let us know. Hopefully you can see and hear us very clearly inside the NML app. Uh, we have mics officially for you guys, so hopefully the audio quality is going to be so much better for our live workouts. I know it's a request we get often on YouTube and on Instagram as well, but we're gonna— we can only stream mics to one device and we have 3 different devices set up, so we are going with the app. So if you want clearer and better audio quality, it's going to be in the NML app. So let us know if you guys can see and hear us okay. I'm gonna say hi to a couple people and then we're gonna jump in to today's live full body workout. I'm super excited. Good morning, Instagram, how we doing? Good morning, app. Good morning, Lisa and Trish and Camille. Tammy and Christy and Anne and Ashley. She loves the colors. Trish says this sounds amazing. Megan says she can hear us great. We love to hear it. Lisa, awesome. Welcome to today, you guys. Good morning, Crystal and Michelle. Uh, tired but you're gonna get it done. I like it, I like the attitude. Wondering if we have a red outfit today. Today it's— we're not quite like super red, but it's still gonna be very challenging. It's gonna be as hard as you make it, that is certainly for sure. Good morning, you guys. Welcome Nancy and Lisa. All right, you guys, today's live full body workout. I gotta —brought to you in partnership with our brand partner NOW. If you guys have been following along with Nurse Move Love for any amount of time, you know that NOW is my favorite brand for natural sports nutrition products, supplements. I've been taking for years. They're one of my very first brand partners. I actually got to go to their facility in Chicago, and it is so cool to just see how their product is made. I love that they are third-party tested, family-owned, and very affordable quality supplements. And this is the creatine I take every single day. Creatine is one of the most recent research supplements on the market. All right, you guys, and I have been absolutely loving it. I take 5 grams a day of creatine monohydrate. I add it just to my water bottle every— before every workout, just for consistency. But it does not matter what time of day you take it, you just have to take 3 to 5 grams a day. I take 5 grams a day. All right, proven to have cognitive benefits as well as physical benefits. We have a full blog post on it if you want to know more. But if you want to check out the creatine I take from NOW or my top 10 supplement supplement recommendations from NOW. We are going to actually be giving that to you. So if you're following along on YouTube, it's going to be linked for you in the description below. Click that link, you're going to get a discount code plus my top 10 products. If you're in the app, same thing, it's going to be in the description. We'll post it for you guys here too. If you're following along on Instagram, comment NOW, N-O-W, on this live stream, and we're going to go ahead and DM you a link to my top 10 supplements from NOW as well as a discount code so you can check those out and try those. So thank you to NOW for partnering with us on today's workout. And now we're going to jump into the fun part. It is going to be strength, power, and abs. You have 3 circuits. We're gonna hit full body today. We're gonna go legs and we're gonna go arms, then we're gonna go total body. 3 circuits, 3 moves per circuit. You have a strength move, a power move, and an ab exercise. It's going to be 40 seconds on, 20 seconds off. You're going to do each circuit times 2, and then we are going to do a third rep or a third set of every set, and it's going to be a 10-rep burnout round. So you're going to do it, you're going to do it again, then you're going to do 10 reps, then you're going to move on to the next body part. That's how today's workout is gonna work. Are you ready? I'm ready. I don't think we've ever done it with 10 reps for Spa. No, I don't think we've ever done Spa for 10 reps. I just love the Spa format. I went through it and I was like, I want a good quality full body strength workout today, so I'm gonna do this bad boy. We're gonna do it. I'm trying not to hit my mic, so I'm gonna flap my arms. This is new for us wearing these little mics. All right, here we go. Flap your arms. Big inhale, reach up. Exhale, hands go behind the head. Just round and open. Little standing cat-cow. Round the shoulders. And then spread the chest apart. One more. Round the shoulders, spread the chest apart. Standing up nice and tall, 3-way ankle roll. Go to the outer edge of the foot, lift the heels, lift the toes. Do it again. Outer edge, lift the heels, lift the toes. So you're hitting outer edge, warming up calf, ankle, and then rolling up tibialis, top of the shins. There we go, there we go. 3-way ankle roll, 3-way ankle roll. One more time through that, and then we're going to go to make a morning calf raise. All right, so big inhale, reach up, hands come behind that head again. Hip hinge, stand tall. Give me another calf raise. Lift those heels up. Nice. Your calves are actually your second heart. They pump blood back up to your heart. Really important. They get involved anytime you walk, climb stairs, all that good stuff. We're gonna get them nice and warm today because there is a power portion in every circuit. That means you're gonna have the opportunity to keep it low impact or high impact. You can decide, but we're gonna warm up your calves and ankles either way. Give me one more here. Hinge, stand. Option, stick with the calf raise, stick with the calf raise. We're gonna get those calves today. Or option, give me a little pogo bounce, give me a little pogo bounce if you want to add a little impact and intensity today. Couple pogo bounce here for 4. Nice work. 3, 2, 1. Let's do a little shoulder complex. Arms at your side, bent at 90 degrees. Lift, open, push, pull. Palms down at the sides. Lift, open, push, Pull down at the sides. Nice work. Just taking that shoulder through a nice range of motion. Awesome job, team. Nice work, nice work. Right there. Nice. Lift up, push. You're gonna see a shoulder overhead press today. It is gonna be part of your core. Gonna build it all in in a sneaky way. We're gonna hit everything— strength, power, and abs. Give me one more here. Nice work. Just take a couple shoulder sweeps to the back. Switch it to the front. Little squat lunge combination here in 3, 2, let's go. So you're gonna give me one squat, one lunge. Looks like this. Squat, stand tall, step back right, stand tall. Give me the squat, stand tall, step back left, stand tall. Nice. One squat, one step back lunge. This is gonna be your combo leg exercise right out of the gate. This is gonna be your strength move. One squat, one lunge. You're gonna be racking two dumbbells at your side if that feels comfortable for you today. If not, you can always take one at your chest. Nice, we're gonna try and go heavy today. Remember, it's a full body workout. You're gonna go all legs and all arms. We want to go really heavy on that strength portion, add a little bit of power, and then you'll finish with some core. Nice, give me one more here on the right and then one more on the left. Nice, stand tall. One more on the left. High knees or marches, here we go. Drive those knees up, drive those knees up. 8, 7, 6, you got it, 5, 4, 3, 2, 1. Take it nice and wide. Lateral squat. Let's hit side to side. Hit right, stand tall. Hit left, stand tall. Nice. Sitting back into that hip. You're gonna see a lateral lunge today. Nice work. Sit back into that hip. Drive off that, that knee. I think during Max 20, I saw a lot of people saying that they improved their range of motion in the lateral lunge, lateral squat. I love to see it. Working on that depth. Sinking back into those hips. One more each side. Nice. One more on the right. Wide leg forward fold, toes face knee, hands plant on that mat. Hang here, let it all hang heavy. Stretch through those hamstrings. Step back, high plank. Option to drop to your knees. Shoulders stacked over wrists, core is tight. Push back on your heels, pull up on your kneecaps. Hold it here. Option to take a wider base with your feet. Shoulder taps, opposite hand, opposite shoulder. 8, 7, 6, you got it, 5, 4, 3, 2, 1. One push-up, take it down, up. Hold here, hold here. Option, hold your plank. Option, drive your knees for 4, 3, 2, 1. Give me a push-up, take it down, up. Hold or drive for 4, 2, 1. Step right foot outside right hand, big easy twist. Face is gonna follow. Nice glute stretch here. Inhale. On that exhale, thread the needle. Right wrist under left. Set it down, high plank. Step back, left foot outside, left hand. Inhale, sweep and reach. Stretch through that glute. Take another inhale here. On the exhale, thread that needle, thread that needle. Nice. Do it again on the right. Here we go, right foot outside, right hand. Inhale, reach. Exhale, thread. Step back, high plank. Do it again, left foot. Inhale, reach. Exhale, run. Nice work. Step back, high plank. Press back down, dog. Pedal your heels. Big inhale to the toes. Exhale, heels melt. Knee bends, knee bends. Knees hover, hips high. Knees hover, hips high. 2 more. Knees hover, last one. Knees hit the mat. Stay here, tabletop. Hands go wide, shoulder drops. Drop right ear, right shoulder to the mat. Up and switch. Left ear, left shoulder. Walk those hands in, right hand behind the head. Option to drop to the forearm. T-spine rotation. Rotate through that spine and lower. Rotate through that spine and lower. You got 2 more just like it. Rotate and lower. Last one. Rotate. Hips stay here, hands walk out, forehead to the mat. Big inhale. Exhale, puppy dog. Open up those lats, open up those armpits. Bring it back. Left forearm on the mat— left, or sorry, right forearm on the mat. Left hand behind head. Inhale down. Exhale, rotate through that spine. Gaze follows elbow, working on that mid-upper back mobility and range of motion. You have 2 more here. Rotate. 1 more here. Open. Nice work. From here, plant the hands, step back. 1 more high plank. Push back, down dog. Walk your hands back to your feet. Roll it up. When you get to the top, jumping jacks. Jack it, jack. 8, 7, 6, you got it. 5, 4, 3, 2. Lateral pushes, lateral push, push, push. Finish that warm-up right here. 8, 7, 6, you got it. 5, 4, 3, 2, 1. Are you warm? Yes, Caroline's warm, I'm warm. I hope you're warm at home. Let's do this, Instagram! How are we doing, app members? Nice work, I love it! Got a couple people on the Cree Team bandwagon. Kylie says it's her first live workout. Welcome to the app, Kylie! So glad to have you here. Let's go, team, let's go! All right, good morning, nice work. Hey, Michael says, I'm proud to be one of the men on this channel. I— we are here for it, Michael! Bring it! Live workout's gonna be awesome. Yes, it is. We're starting on lower body. Strength Power Abs Squat Lunge. Squat lunge. Grab a quick drink if you need it. Rack them heavy. You're gonna do 40 seconds of one squat alternating step back lunge. That is your strength move. Then we're gonna drop to one dumbbell snatches or cleans, and then we're gonna add a little core, standing core with the lateral lunge. Trying to go heavy today. Pick them up, rack them at your sides. One squat, one lunge. That 40-second timer starts in 3. 2, let's go! Take it down, up, step back right. Nice work. It is timed intervals today. Your pace is up to you. I got 30 pounds. I'm gonna go slow and heavy. You can count your reps if you want to, it's up to you. It's one squat, one lunge. Think bilateral weight is evenly distributed between the feet on the squat. When you step back to that lunge, front foot takes the load. Drive up through that front foot to stand you tall. Transfer the weight, both feet. Now it's in that front left foot. 10 seconds in this squat lunge. Yes team, yes team, nice work! It's 4, 3, 2, rest. You're gonna take one weight between your feet. Power. Now we're gonna load the hips. That was knee dominant, the power is going to be hip dominant. You have a snatch or a clean, alternate. Rack it, reset it, switch at the bottom. Right hand in 3, 2, let's go! Snatcher clean, rack, load, switch at the bottom, drive it up. You are transferring power from the lower body to the upper body. Push through that floor, drive your hips forward, dumbbell overhead, full extension, knees, hips, and elbow at the top. Full extension at the top. Wrap, load, reset. This is meant to raise your heart rate. We go standing core in 10. Let's go, team, you got it! Yes, come on, push! Final 5, 4, 3, 2, rest. Nice work, that was tough. All right, Ty, grab one weight. I'll hold on my chest, I'm gonna take 25. I'm gonna step just to your right. Lateral lunge to my right and crunch. Core in 3, 2, let's go! Hit right, drive up into balance, and crunch. Gonna challenge your balance and your core, loading the legs still, hitting that outer glute meat on that lateral. Caroline's taking out the rotation past the body in the crunch. And just giving you a knee lift or a march. Pick your level. Balance and core training. You're training strength, power, and balance. That's all things we need as we age. You actually start to lose power and balance before that strength even, guys. 3, 2, and rest. Nice work, team! Same 3 moves, back to the top, switching sides on that lateral lunge. Heavy squat lunge, heavy squat lunge. Grab your weights, make sure they challenge you. You're on in 5, let's go, 3, 2, let's go. One squat, one lunge. Yes team, transferring that load from both feet to the front foot. Hitting mostly glutes and quads here. Glutes and quads. Our power exercise is more hinge dominant, hitting more of the hips and hamstrings. We're doing strength for glutes and quads, power from a hinge. Knee dominant on the strength, hip dominant on the hinge. And then we add in that lateral pattern. That's a look inside my brain when I'm training lower body and I only got 3 moves. We're gonna hit push and hinge in 3, 2, let's go. One weight. All right, I got 3 times to lower body. I'm gonna hit knee dominant, what we just did, hip dominant, what you're doing now, and then a lateral accessory move. Right hand on that weight, alternating cleans or snatches in 3, 2, let's go. Adding some power here. Raising that heart rate in a low impact way. Heels pop, hips drive, thumb to armpit, flip that weight overhead and lock it. Heels pop, thumb to armpit, flip that weight. Come on, nice work! If you've got a heavy load, you should need to get those heels off the ground to get that weight overhead. You got this, team! Keep that dumbbell tight to the body. 10 more seconds here. Yes, you can finish strong. Last 5, 4, 3, 2, rest. Switch your weights if you need to. One lateral lunge, hit left. Try and balance if you can into that standing crunch. Standing core. You're there. In 3, hit left. In 2, 1, hit left. Balance, drive. You might notice one side is easier or harder, that's normal. Sit back into that hip, find your balance. Try and drive that knee up in line with your hip. There it is. Let that heart rate come down, find your breath. All right, this is round 2. We're gonna do a third round, but it's gonna be a 10-rep round. So you're doing 10 reps of everything we just hit. 10 more seconds here, come on! Yes team, yes team! 5, 4, 3, 2, recover. Grab a quick sip, grab a quick sip. 10 reps, 10 squats, 10 step back lunges, 10 alternating snatches. All right, now we're gonna do 10 lateral lunge left, 10 lateral lunge right. We're gonna forget the crunch. This round's so much— so motivating. Yeah, we love it. You guys love it. Grab your heavies. Can you pick it up a notch here? It's only 10 reps. 10 squats. In 3, 2, let's go! The third set seems so much more manageable when you go from 40 seconds to 10 reps, but the third set is so important. So to add it in like this, yeah, just doing it. Also, when we're hitting full body, it's nice to go all legs, then all arms. We're gonna fatigue that muscle group, right? Still get a good workout in a full body format. You have 2 left, you have 1 left. Now let's step back lunges. Step back right in 3, 2, let's go! You got 10 total, 5 per leg. Drive through that front foot, strong front knee, don't let it collapse in. Shoulders are stacked over hips, gently dropping that back knee to the ground. Yes team! Final 2, last one, we want one more, one more, there it is. Okay. One heavy between your feet. Cleans or snatches, 10 total, 5 per side. Finish strong, you're there. In 3, right hand. In 2, let's go! You got 10, full extension at the top. Let's go! 9, make each rep count right here. Remember that exercise we did with Molly yesterday? If you were on the High Performance Habits call, punch your ticket, vote for yourself today. How are you voting for yourself today? What is that vote that happens on a standard Tuesday when life is still gonna happen today? Come on, you got one left, you got one left. Yes, keep that heavy if you can. 10. Lateral lunges to your right. Anytime we train laterally and long— long to the lever— your core's got to turn on. We're going to take the crunch up. We're going to do 10 left, 10 right. 10 to your right in 3, 2, let's go, 1, 2. Staying on that right side, 3. Sit back into the hip. 4. This is your chance to work on that range of motion. Can you sit deeper? Halfway. You have 5, 4. Really drive off that bent knee. Nice work. 3, come on. Last 2. One more, one more. And 1. You're gonna hit right, or left, left, left. Left for 10. In 3, 2, let's go! Other leg, drive out of that bent knee, rib cage drops to the thigh, shoulders come a little bit more parallel to the ground as I push my hip back towards that wall behind me and sink into it. Nice work, team! You got this, you got this! Come on, last 4, last 3. Closing out legs in 2, switching to arms, last one, stand up, set the weights down, shake it out, get some water. Nice work, circuit 1 done, legs are in the books. We're moving on to arms, same format, strength, power, abs. Caroline's gonna have your standing option on the power, all right. Get a single, single, double back row. Pull right, pull left, pull both. Single, single, double back row for 40 seconds. You're with me, you're gonna hit the deck. 1 push-up, 8 mountain climbers is your power. 1 push-up, 8 mountain climbers is your power. High knees, standing chest press, and then we're all going to hit the deck for sit-ups or seated twists. You're going to decide. Shoulder press, we're going to add shoulders to our core. Grab the weights you want to use for single, single, double back row. And if you're using the same weights for back row as you just used for squat and deadlift, I'm going to challenge you on that. Squats and deadlifts should be heavier than back rows. All right, something to think about. Squats and snatches should be heavier than back rows. All right, think about that. Here we go, hinging at the hips. Pull right, pull left, pull both in 3, 2, let's go! Pull right, pull left, pull both. You got it! Pull right, pull left, pull both. Dumbbells are tight to the body, soft bend in the knees, okay? As I pull both, squeeze, hold at the top, pinch those shoulder blades together. When I row single arm, think about what your shoulder blade is doing. It should be going down and back, down and back towards your hip pocket. Now squeeze them both. There it is, team. Yes, nice work. It's in that final 10 seconds. Are your reps starting to slow down? Are the weights starting to feel heavy? Every time I say 10 seconds, you should be burning. For 3, 2, rest. Nice. If you're with me, hit the deck. One push-up Okay, 8 climbers. Caroline's got 1 standing press out, 8 high knees, or you can half time it. You can run them, you can half time it. All right, your pace, your level. In 3, 2, let's go! Push up, drive, 2, 3, 4, 5, 6, 7, 8. Push up, lead with that chest, 1, 2, 3, 4, 5, 6, 7, 8. Come on! This is your power. This is your power. This is your power. I should say, a little bit of core training in here too, right? Come on, big strong push-ups. You're doing less push-ups today. Can you try to take them all from your toes? 10 more seconds. Just breathing. My fingers are so tough. 3, 2, Rest. Mountain climbers, love to love them or love to not love them. They work so many muscles, but it's fine. Remember, I want to hear 15s. All right, we're going full sit-up and punch alternating press. So all the way down, push, switch at the top. Caroline has your mod. In 3, 2, let's go. Roll back. I want one dumbbell. Uneven load. Transfer the core as you— okay, having an uneven load, you need more to work harder. Those hip bones need to stay square the entire time. You transfer the load at the top. Transfer the load at the top. Shoulders, there they are. For 10. Come on, last 5, 4, 3, 2, and rest. Holy bananas, that was tough. Get a second stab at it. How can you do it better the second time through? That's the challenge, right? How can you do it better, Jennifer? How can you do it better, Michael? Elsa? I love it, I love it! Let's do it. All right, instead of back rows this time, we're gonna go single, single, double bicep curl. Single, single, double bicep curl. Pick your weight. We go in 3, 2, let's go! Give me the right arm, the left arm. Now curl both, curl both. There it is. All the way up, all the way down. Curl right. Anytime I'm trying to increase my weights, I know you guys hear me say this I will go down to this single, single, double format, or just single, single. When we focus on one side at a time, we got more capacity, right? So you're trying to increase your weight, try the single, single, double, one arm at a time. Come on, building strong arms right here. Rep should be slow when you're in that final 5. 4, 3, 2, and 1. We should be hitting that squinty eye in those last 3 reps. Squinty eyes, that's what you're striving for. 1 push-up, 8 climbers, press out, high knees. You're there in 5. Let's go, team! In 3, 2, let's go! Chest! Let's really settle in. Count those climbers. Each knee counts as one. Get those knees towards your chest as you climb. Don't push back. Keep those shoulders stacked over those grips. Yes, team! Yes, team! Come on, you got this! Finish! Last 10! You're almost there, bring it home! Final 4, 3, 2, rest. Shoulders are on fire already if you just did those climbers. Now you're gonna get a sit up with an uneven press. Let's go! Core and shoulders, 40 seconds. Last round on the 40s, last round on the 40s. You're there. 3, 2, let's go! Catch your breath here. All the way back up and push. Switch at the top. Yes team, nice work! Strong core, strong shoulders right here. Finish strong, finish strong. Keep breathing on that exhale. As you come up and push that weight overhead, it should be an audible exhale. Hearing your breath. 10 more seconds. Woo! With these mics, they're gonna hear her breath. Last one. Woo! And you're done. Woo! This is right. All right, you guys ready? Grab a sip. Grab a sip. And we're going 10-rep bonus round. You got 10 back rows, 10 bicep curls, 10 push-ups, 10 climbers or high knees. Maybe we'll do the high knees first so you can stay standing, then 10 push-ups, then 10 seated press and push. So you're gonna do 5 per arm. Say yes I can! Yes, grab some heavies, grab some heavies. 10 back rows, 10 back rows. You're there in 3, 2, let's go! Hinge row for 10, 9, you got it, 8, stay with it, 7, shoulder blades down and back, 6, hold that squeeze at the top for a second. Nice relaxed neck. Shoulders away from the ears. Last 2, let's go! 2, last 1, let's go! 1. You can keep these weights or switch. I'm gonna keep them and alternate. Stay heavy and alternate, or if you got lighter weights, you're going 2 arms at the same time. 10 curls in 3, 2, let's go! You have 10, 9, nice work! 8. Awesome job. 7. Stay with it. 6. 5. Yes, team. 4. Come on. 3, 2, 1. Nice work. You can stay standing with Caroline. 10 high knees, 10 marches, or 10 climbers. It's gonna go 1, 1, 2, 2, 3, 3, 4, 4. Okay, got to do both legs. You're there in 3, 2, let's go! 1, 1, 2, 2, 3, 3, 4, 4, 5, 5, 6, 6, 7, 7, 8, 8, 9, 9, 10, 10. Drop and give me 10, 10 push-ups. Knees or toes? Does this count as their 10? Comment below. Does this count as your 10? Are we doing 10 more at You got 10 in 3, 2, let's go, go! 10, 9, 8, you got it, 7, 6, 5, 4, 3, 2, 1. Yes, grab a weight, here we go. Sit back and punch, 10 total, 5 per arm. You're there in 3, 2, let's go, down, up, 1, come on, 2, you got this, 3, think out of the legs, out the top, 4, 5, halfway, 5, come on, 4, 3 2, 1. Shoulders are spicy! Grab your water, grab your water. 2 down, 1 to go. We're gonna do a little bit of accessory work. One sumo deadlift, legs go wide, hinge at the hip, and then a squat. Gonna target a little bit more of our adductors. Have you guys heard me say that's my weakest muscle group? I programmed it today because I need to do it more. Circuit 3 is going to hit your adductors. Sumo deadlift squat, lateral pushes, 1, 2, 3. On the third one, you can explode. 3 lateral pushes, explode. Side planks. Good news is no 10-rep burnout this round. All right, 40-20s. Do it right, do it left, you're done. 40-20s and you're done. We do have our YTM finisher, which is going to be 10 more push-ups, and the booty challenge, which is going to be 10— 16 frog glute bridges. That's going to be your burnout. So it's a strength burnout, so push yourself here. Strength burnout, push yourself here. Grab those heavies again, grab those heavies. Take a wider stance. Toes slightly out. You're gonna give me one hinge, bend the knees, soft bend, one wide squat, one sumo deadlift, one sumo squat. In 3, 2, let's go! Hinge, hinge, hinge, stand, drop the tailbone, stand, push the hips back, soft bend the knees, and then drop. Both, both moves on the hinge and the squat as you stand Push your big toe into the mat and squeeze your inner thighs as you stand. Adductors, inner thighs, targeting a little bit more of those in both a hinge or a hip dominant and a knee or squat dominant move. Woo! Such a helpful cue, you can like feel it more. Push your big toe down. Yes! Push your big toe down and squeeze those inner thighs for 3. 2, set them and leave them. There we go. Cardio or power. 3 lateral pushes, 1 squat jump, giant step right. Option, you don't have to leave the ground. 40 seconds to push your heart rate. Athletic power and agility in 3, 2, let's go. Hit. 1, 2, 3, explode. 1 2, 3, explode! 1, 2, 3, 1, 2, 3. Where all my former volleyball players at? Little block jump action at the net here. Come on, 20 down, 20 to go. Yes you can, push it team! Use those big strong legs right here. Nice work, finish! You're on the mat for core. In 5, 4, 3, 2, rest. Nice work. Side plank, side plank, pick a side. Catch your breath. Option, stack your feet, center your feet, inside knee down. Set it up. 3, 2, let's go! Set it up here, side plank, elbow underneath the shoulder, hips are piped. Option inside knees down, option A, you're just holding side plank. Option B, remember those adductors? Yeah, they're weak for me. Bring this leg in, start here. This can stay on the ground. Can you lift it up? Whoo! Then you can add some pressure right here. Oh, this inner thigh is working, this inner thigh is working. Caroline's side opposite and hitting her outer glute or abductors. Abductors. For 4, 3, 2, rest. Shaking, shaking. Here we go, water, water up. Same thing, other side, last round. Same thing, other side. Sumo deadlift, sumo squat. Grab your weights, here we go. 3, 2, go! Hinge and drop. Nice work. Pushing that big toe into the mat. Standing, push that big toe into the mat. As you stand, feel those inner thighs engage. Yes, team, nice work today. Proud of you for showing up. I hope you made yourself proud today. This is one vote in your corner of a high performance habit right here. The tide's gonna rise all day. For 3, 2, drop them and leave them. There we go, lateral pushes and squat jumps. No weights, put that heart to work. Little heart health, little bone building. 3 lateral pushes, 1 jump. In 3, 2, let's go! Last round of cardio right here. Explode, 1, 2, 3, explode, 1 2, 3, explode! If you can't leave the ground, that's okay. You focus on what you can do today. Take what you can do and add intensity. Maybe you add a weight to this. Take what you can do and add intensity. Come on, team! What would it look like if I said final 10? You're there, finish it! 5, 4, 3, 2, 1. Nice work! That's tough. Just breathe. Side plank, other way. 3 2. Set it up. Shoulder, lower elbow, hips lifted. You should put your hand here and feel this working. This is your side ab, it's your oblique. Okay, once you feel good about this, you go down and you can lift any of the other glutes. You put this foot down and lift this inner leg. Hello, inner thighs and adduction! Let's do this, team! Strong pelvic floor is built right here. Strong core is built right here. For 10, 9, 8, you got this! Embrace that shake. For 5, 4, 3, 2, recover. Woo! Yes team! All right, ready? You got 10 push-ups, a little bonus challenge. 20, 27 here in the push-up. Add in those 10 extra reps. And then if you're in the NFL app or our YouTube membership, our July challenge is a booty building challenge. You got 16 frog glute bridges. We're gonna do it together. 10 push-ups, 16 bridges. You're there in 3, 2, go! 10, let's go! 10, 9, 8, you got this! 7, 6, 5, 4, 3, 2, 1. Flip it on your back side. You can give me a standard glute bridge, or if you want to hit more of those outer glutes with Caroline that she was hitting when she lifted her leg, soles of the feet to touch, hands at the side or overhead. Lift and hover. 16, go! 16. Nice. If it's— all of your feet are together, it's going to shorten the range of your glute bridge. It doesn't have to be a big movement, it just needs to keep constant tension on those glutes. Never come all the way down, constant tension. Yes team, nice work! There it is, squeeze at the top. Nice. Yeah, what are we at? We got 4. Nice work. You have 3. Almost there. Last 2 and 1. Recover. Nice work, team. We're gonna stay right here and stretch and do some announcements. Let's go. Big long body stretch. Arms are long, legs are long. Big inhale, take a breath. Open mouth exhale. You deserved it. Pull the right knee in towards the chest, give it a hug. Lengthen through the glute. Now pull it out towards your armpit, open that inner thigh. Bring it back to center, send the leg long. Option to walk up your leg for a hamstring stretch. Can roll up that ankle. That should feel really good. So proud of you guys for showing up today. We're in week 2 of Build 30. If you're following along with us, pull that knee to your chest. Go ahead, take it across the body. This could count as your full body workout, all right? This would count as your, your day 5 full body. If you want to still get your legs and arms days in, just move things around. Bring it back to center. Still adding on 10 push-ups every day. Other knee, give it a hug. Lengthen through that glute. Pull it out, open up that inner thigh. Bring it back to center. Send that leg long. Optional, walk up your leg. Roll that ankle, hamstring stretch. We've got a lot of lives happening inside the Nourish With Love app. If you're with us inside the app, nice work. Pull it in, take it across the body. We went live yesterday with high performance coach Molly Asplin. That's what I was talking about with the vote for yourself. We did a typical Tuesday exercise, how to set goals and actually stick to them. If you want to catch that replay, it lives inside the Nourish With Love app. We bring on experts every single month. All right, you guys, bring it back to center. We've run on Bridget also earlier this month. Go ahead and take a nice butterfly stretch. Talked about her blood sugar reset. If you're interested in doing that, that kicks off next week, but if you sign up today or you sign up any day this week, you get instant access to the meal plan so you can start whenever. If you're struggling with inflammation, bloating after eating, poor HRV, a lot of symptoms caused by a high inflammation you want to reduce that, the blood sugar reset's a good way to do it. All right, if you're with us inside the app, we got another live workout coming for you on Monday, 8/3. Your next workout's in 2 weeks, Monday, 8/3. Also Monday— or sorry, also that week, 8/6, we're going to bring Bridget back on and do a recap of the blood sugar reset. So if you didn't and you have follow-up questions, she's going to be back on. I'm actually going to be live with Bridget in Nashville. We're going to be together, so we're going to come at you guys together from Nashville. And then live coaching call with Lindsey happening August 24th. Live birthday workout happening August 26th. Lots of lives coming at you. The August lives will be posted in the next couple days for you guys, okay? So hang tight if you're in the app. August lives are coming soon. You can look forward to all those. Thank you guys for joining us and sweating with us today. Again, special thanks to our brand partner NOW for supporting today's live workout. Allowing you guys to access this wherever you are. And, um, if you want to check out my top 10 supplements from NOW, it's going to be linked for you in the description if you're following us on YouTube or in the NML app. If you're following on Instagram, it is going to be a comment on this post, N-O-W. I'm going to send you a DM with a link to my top 10 supplements, including the creatine that I take every single day from NOW. Thanks, you guys, for being here. If you're in the app, we're going to stay online with you guys and answer some questions so you you can stay online and do a quick Q&A if you have any. And, uh, thank you for joining us on Instagram. Have a great day, you guys. Thanks so much for joining us on YouTube, team. I hope you guys love today's workout. You can always come back and catch the replay. Absolutely. Mountain climbers are like your towel slams. You love mountain climbers like we love towel slams? Wow, Michelle, that is new for me. I love it. I know, just finishing from South Africa, it's 5 PM. Amazing. Love that we get to sweat with people all over the world. Thanks for working out with us, Alyssa and Nancy. So glad you loved this. We got Denise from England on here. Perfect rainy day workout from Canada. Love it. Can't seem to fit in a live workout, but you can always do the replay. Oh, you got— you were able to join. So glad you were able to join today. Nice. Aaron, we got a 41-year-old dad and his 7-year-old son and 4-year-old daughter all working out with us. Way to go, Aaron and team. Nice work, you guys! Thanks for joining us, Carol. We're so glad you could join us. Thanks for joining us, team. First live for Aubrey, thanks for being here. Thanks, team. Awesome workout. Have an awesome rest of your day, team, and we'll be back live again in August with you guys. Have a great rest of your July.