Live 30-Minute Full Body Dumbbell Circuits | Arms, Legs, Abs, Cardio

All right, you guys, good morning and happy Tuesday. We are officially live. I'm gonna cue us up on Instagram. Give me a thumbs up if you can see and hear me. Okay, all you're gonna need for today's workout is some dumbbells. So grab your weights. We got full body circuits coming at you. Oh, this is a little crooked. That's okay. There we go. Awesome. We are good. That means sound quality and audio quality is good so you guys can see and hear us, which is great. And good morning, Instagram. We are pumped to be here with you guys. Live workout today, full body circuit. So grab your weights, let's do hellos and check ins. We got lots of people joining us this morning. Yes. This is today's workout. You can absolutely do it today. Otherwise there's an arm workout queued up for you. If you're following our 12 week challenge that we are currently doing. I'm so glad you guys are here. Welcome, Erica. Excited to have you with us. Welcome, Lindsay. This is not members only. This live workout is for everybody. You guys, this one's for everybody and so glad you made it. Welcome, Kelly. Let's do it. So gave me a big jump. Sorry if I missed you. So excited you guys are here. Welcome, Kate. Oh, my goodness. So many of you guys joining. I love it. I love it. All right. So many people joining. I love it. First surprise live. Oh, you didn't know you're coming live today. That's so. That's even more fun. We got Pennsylvania. It's chilly there. I know. It's chilly for us here in Minnesota too. We got some first time lives joining us. You guys, welcome. We're excited to have you here. Like I said, it is full body circuits today. Our classic shrimp shred format. Never done that before. I'll explain it as we go. It's going to be lots of fun. I'm joined by the amazing Rachel. She'll be offering modifications today. So if you want all standing, you don't want to do push ups, you want a modification, go ahead and follow on with Rachel. Like I said, all you're going to need today is dumbbells. And we are so excited because today's workout is brought to you in partnership with one of my favorite brand partners. And it is element electrolytes. You guys, total transparency. This is like my first workout back after taking a full week of rest and recovery. I've just been feeling fatigued and under the weather and I have slamming my element electrolytes to help my body recover and bounce Back from some fatigue and some cold that I've been battling. So if you are on the sick train, if you got knocked down, cold and flu season is here. And one of the best things you can do to support your immune system is to stay hydrated, especially if you have those kiddos bringing home all those germs from school like me. We got three different schools coming in my door loaded with germs. So staying hydrated is the best way to keep immune system supported during this fall cold and flu season. And so we love Element electrolytes. Gives me everything I need like sodium, potassium and magnesium. Nothing I don't like. No added sugars. Ok. So you can try my favorite electrolytes to keep you hydrated during cold and flu season. And I love that I share this with my kiddos too. We absolutely give this to our kiddos. I give them about a fourth a packet. I take half a packet and add it to my water bottle before every workout. It's like my cue to move, slash my cue to hydrate. And you can try our favorite electrolytes. You get a free sample pack with purchase when you click the link in the description below if you're watching along on YouTube. Otherwise, if you're watching this on Instagram, all you have to do is comment Element LMNT on this live workout and I'm going to DM you a link to get a free sample pack with purchase. A special thanks to Element for supporting today's workout and a fun new thing they just launched is element sparkling 12 ounce cans. If you're looking for a fun new way to Sip these, these 12 ounce cans are so stinking good. They're sleek, they're slim, they're beautiful and they're loaded with electrolytes as well. And so they're super fun way and they are at select retail stores. So some select targets. If you're a target shopper, you can find them at some select targets if you want the sparkly version of the new elements. All right, you guys. Okay, thanks for being here. Let's go ahead and jump in. You had three circuits today, four exercises per circuit. We go arms, we go legs. We go core. We go cardio. Arms, legs, abs, cardio. 40 seconds on, 20 seconds off to each circuit times two and move on. That's all you need. All you need are dumbbells. We've got anywhere from 15 to 25 pounds on set with us today and there is a theme. You guys know I love a themed workout. See if you can find today's Theme. That is the fun. I love it. It's like, where's Waldo? Where's the theme? Where's the theme? Okay, let's warm up. Go ahead, Flap your wings. Flap your wings. You can set your watch to either strength or hiit for this one if you want to. I personally. Go ahead, pull it up. It is mostly strength. Three moves of strength, one move of cardio. So your heart rate is definitely going to go up on that cardio move and maybe stay up. But I set it for strength for this one just because your primary, like, three strength moves to one cardio move. Going for some standing knee hugs. Just pull that knee up. Think about lengthening through the glute as you pull up. And I just have to mention, how cute are our outfits today? We're, like, very fall. Yeah. We rarely get to wear dark colors. If we're against a dark background, go ahead and switch it to just a. A quad opening stretch. So a little bit more dynamic. So you're just moving through it pretty fast. But we rarely. Rarely r dark colors because we kind of get to dark background. So sometimes it's kind of fun to be more. More neutral. You guys see us in poppy colors all the time. That's not really our state of being. I feel. Good morning. It's so funny. My closet is just, like, pink and purple, but, like, if every day I choose to wear stuff right, I'm. I'm a much more neutral, Neutral galley. Right. But I've never done. Have you done the call color test? Were they, like. What's your color? Oh, like the seasons. Yeah. No, I would love to. That would be a great work activity. We should do that. Maybe you should. Okay, two more here, and then you're gonna drop into spots. I've never done it either, so I don't know what my season is or what color actually looks best. What if we find out we're different seasons? How would we continue matching workouts? I don't know what we'll do. You just have to. We just have to alternate. Like, today's my season. Today you're gonna look good. Today I'll win. All right, guys, squat it out. Pushing that ground away to stand up. Knees are going to go out towards your outer. Three toes down, up, down, up. Nice. Give me four, three, two, one. Let's go. Right foot forward, left foot back. Okay, we're gonna go down two. After the third one, give me a knee drive. Do it again. Lunge two. Now the third one, give me a knee drive. Stand to balance. If you can. 1, 2, 3. Add the knee drive. One more time here. 1, 2, 3. Add the knee drive. Go right into high knees. High knees, high knees, high knees. Get them up. Get them up for eight. Seven, six. You got it. Five, four, three, two, one. Switch your leg. Left foot forward, right foot back. Same thing. Down, two, three. Add that knee drive. Do it again. Down, two, three. After the third one, give me the knee drive. Nice. Lunge. Two, three. Add the knee drive. One more time. One more time. 1, 2, 3. Add that knee drive. One more set of these high knees. Get them up for eight. Seven, six. You got it. Five, four, three, two, one. Back of your space, walk out. Find your high plank position. High plank position, right here. On your knees or toes. Give me a push up. Push up. Open to side plank. Hold for three, two, one. Do it again. Another push up. Open other way. Open other ways. I plank. Hold for three, two. One more each way. Push up. Open the plank and hold for 3, 2, 1. Do it one more time. Push up, open and hold for 3, 2, 1. Nice step. Right foot outside, right hand. Easy twist. World's greatest stretch. Drop the elbow down towards the mat. Open those hips. You can shift forward a little bit. Forward back. Set it down. Switch it out. Left foot outside, left hand. Big easy twist. Drop the elbow down. Little shift forward back. Open those hips. Set it down. Switch. Right foot outside, right hand twist. Open the glutes, open the hips. Nice. Switch it out. Left foot outside left hand. Open the glutes, open the hips. Nice. Set it down. Here we go. Can you pull your knees towards your chest? Pull, pull, pull. 4, 3, 2, 1. Push off and back down. Dog pedal your heels. Knee drops, knees hover. Push high. Knees hover. Push high. Two more knees hover. Push high. One more. Knees hover. Push high. Drop all the way down to the mat. Tabletop. Look at cow Drop the belly. Lift the chin. Reverse it. Tuck the chin spine up towards the ceiling. Nice flat back, neutral spine. Little bird dog action. Opposite hand. Ups and pole for 3, 2, 1. Switch it out. Reach and hold for 3, 2, 1. Slow burpee. Step in. Right, left, up, down. Switch that meat foot left, right, up, down. You got it. One more each way. Nice. When you get to the top, you're gonna jack it right here. Jacks or taps. Jacks or taps for eight, seven, six. You got it. Five, four, three, two. Hold it wide. Hit side to side. Side to side. Nice work. Go. 4, 3, 2, 1. Walk it in, walk it in. Little lateral pushes. Hit side to side. Last part of your warm up right here. Give me eight. Seven, six. You got it. Five, four, Three, two. One more. I'm warm. Rachel's warm. You're warm. Grab your water. Quick sip. And we are jumping into circuit one. Nicole says congrats to the newlywed Rachel. Thank you. Awesome. Yeah, I love it so far. What? Four weeks in. It's great they got a new puppy. And there's puppy. You guys surviving life with a new puppy. So glad you guys are here. Oh, lots of people love the colors of our leggings. Thank you, Lisa, Right? So glad you could join us for this live. Melissa. Yes. You arranged to go into the office late today so you could join. Oh. But you had to go in because people were sick. They need to hydrate with element. Yes. Okay. 3. 1. Arms, legs, abs, cardio. Knock out shoulders right away because you're Rachel. Nice favorite. You're gonna give me three lateral raises into three front raises. Grab weights you want to use for that. 40 seconds on shoulders, knock out shoulders, whatever we can. We knock on shoulders in the first set. Get it done. Just gotta eat the frog. Eat the frog. Roll your shoulders down and back soft bending the elbows. Three lateral raises into three front raises. In three, two. Here we go. So lift it up to shoulder height. Lower control. Not gonna rip them out, Right? You want to use weights that are challenging you. Lower with control. Now switch to a front raise. So lift more straight up in front of you. Still softening those arms. Still lowering with control. Nice work. Back up to the side. Those three, right? Yeah. Three. Three, two. Nice work. One. Back to front raises. Let's get three in the front. Go. Three. Nice work. Two. You got it. One more to the front. Then give me one more lat raise and you're done. One more lat raise up and down and you are out. Nice work. Now swap while you wait. If you want to go heavier, you're going to give me three narrow squats. So weights at your side right here. And then you're going to step wide and give me three wide squats. So three squats with a more narrow stance. Three squats with a more wide stance. You're there in three, two. Let's go down, up. Squat for one, two, three. Now step a little bit wider. Weights can come in between the legs. Squat for 3, 2, 1. Take the weights back to a narrow stance. Nice. You feel the difference in the wide, narrow squat. Just slightly challenging, a little bit different muscle groups just by changing the stance or changing the grip, which is the theme of today's workout. Same move. Squats Shoulder raises. Just changing the angle to change the muscle groups. That's the theme. Can you catch the other theme? Nice work. You're here for four. Three, two, one. More. Down. Up. Nice work. Now if you're with me, going to the ground. Three push ups. Open the tee for a three second hold. Three, push ups, open. Other way for a three second hold. Rachel's got your standing option with light weight or no weight. We go in 3, 2. Let's go, let's go, let's go. 3, 2, 1. Open. Hold. Hold for 3, 2, 1. Back to push ups. 3, 2, 1. Open hole. Hold for 3, 2, one. There it is. Next. Push up. 3, 2, 1. OPEN. Hold. This is your core move, your ab move for the circuit. Push up. 3, 2, 1. Open. Hold. Hold for 3, 2. 1. More set of push ups. 3, 2, 1 and you're out. Nice work. Cardio body weight. Three lateral pushes. One squat jump. 1, 2, 3, explode. Giant step right push to your left. 40 seconds. In 3, 2. Let's go. Go. 1, 2, 3, Explode. 1, 2, 3, 3. Have you caught the theme yet? 1, 2, 3. We're doing everything in threes today. 1, 2, 3. Lots of threes, lots of threes. Come on, push it to your power move. 20 down, 20 to go. 1, 2, 3, explode. 1, 2, 3, Explode. 10 more seconds. Yes, you can. 1, 2, 3, 3, explode. 5, 4, 3, 2, rest. Woo. Nice work, Big Owens. Great job, guys. Nice work. Circuit one. Those are your four moves. We're going to repeat them. Repeat them. All right, Rachel. Everyone wants to know what your puppy's name is. Her name is Birdie. Lady Bird is her full name. So when she's in trouble, she's Ladybird. But she's Birdie when she's being cute, which is a lot of the time. Yeah, Birdie and Lady Bird. I like it. She's so cute, you guys. It's like you call your kids Brody when they're in trouble. They're Brody Walter. Yeah, exactly. All right, back to threes. Three lateral raises, three front raises. Last time on shoulders. Here we go in three, two. Let's go, let's go. Lift for three. Nice work. Two. You got it. One. Take it to the front. Three. Nice. Two. One. Back to lateral raises. We got through two rounds last time. See if we get through two again. One more. Nice. Back to the front for three. I saw a comment of someone just saying they went up to 20s for lat raises. And I was like, you are a rock star. That is so hard to do. Beating the Clock here, guys. You got three lat raises in your eye. That's two. Give me one more one. I was there, Rachel. I worked so hard for those 20s. Coming back from sickness is like coming back from me now anything. So humbling, right? But I always get asked, like, should I just keep powering through? I'm gonna lose my gains if I take a week off. Like, do I look like I've lost my gains from taking seven days off? No. It's humbling to come back. You might feel fatigued, but take rest. Three squats, three narrow, three wide. Three narrow, three wide. Here we go. Narrow. Three, two. Let's go. Squat for three, two, one. Step wide. Three, two, one. Nice work. On the narrow, you're a little bit more upright, so I should be able to read the label on your chest. For the wide, you can go a little bit more shoulders parallel to the ground. A little bit more hinged over. It's a little bit more glute focused. This is more quad dominant. More quad focus. More upright. More glute dominant. More hinge forward. Nice work. Finish right here. Narrow. Three, two, one. Rest and recover. Push ups. You've got three push ups, open to side plank for a three second hold. Rachel's got your standing option. Three jabs overhead march and press balance hold in a standing position. We go there in three, two. Let's go. Push ups for three, two, one. Open side plank. Hold for three, two, one. Back to push ups. Three, two, one. Side plank, other way open hold. Three, two, one. Back to push ups. This is your core. Everything should be fired up from head to toe in that plank push up position. Nice work. If pushups are available to you, you can always just hold play and then open to side plank for three, two, one. Nice work. You're in it for three, two. Rest and recover. Cardio. Three lateral pushes, one squat jump. You can omit the squat jump and give me a squat reach. You're gonna take a giant step left. You're right. You're gonna push left. Giant step right. Push left in three, two. Let's go. Here we go. One, two, three, explode. One, two, three, explode. Push, two, three. Nice push, two, three. Awesome job, you guys. Raising your heart rate. You're taking higher. Low impact. Nice. 20 down, 20 to go. 2, 3, cup. 1, 2, 3, up. Push, 2, 3. Yes. Final 10. 9, 8. Almost there. 7, 6, 5. Finish. 4, 3, 2. You're out. Nice work, you guys. Grab some water. Grab some water. Circuit two. Shoulders are out of the way onto back, legs and back. Nice work. Now people want to know Rachel, what's her breed? She's a golden retriever. All the details on the puppy. Yeah, everyone's just about the puppy. This workout now. Maybe I'll bring her one day. That would be chaotic. Okay, three back rows. We're gonna stick with the theme of threes. Just like with shoulders. You change. You're gonna be narrow, palm face in. And then you're gonna flip your grip. Reverse, palms face out. 3 narrow. 3 reverse grip back rows. And then just like we did in the warm up, three split lunges. On the third one, give me a knee drive. Grab the weights. You want to use back rows. Three narrow. Three, reverse grip. You're there in three. Hinge over two. Let's pull. Pull narrow for three. Two, one. Switch your grip, palms face out. Row three, two, one. Switch your grip pulse. Raise in row three, two. One, two by four. From head to tailbone, right? Nice flat back, tight core. Elbows to hip pocket. Row 2, 3. Flip your grip on that reverse grip. You're going to get a little bit more bicep involved. Back and bicep. Your pull muscles. Narrow grip is a little bit more back, focused. You're here for three, two, one. Yes. Keep those weights. Right foot forward, left foot back. Three split lunges. After the third one, give me a knee drive. Okay, give me a knee drive if you have that available to you. If not, you can just stick with the split lunge. Right foot stays forward, left foot back. 3, 2, let's lunge. 3, 2, 1, drive up. Balance, nice. Stomach lunge. 3, 2, one, drive up. I always love to hear from you guys. You like having a theme. Like, is it fun? Are you like. No, just give me standard split lunges. 1, 2, 3, drive up. Hold. Nice. 1, 2, 3, Drive up. Hold. 10 seconds, guys. 1, 2, 3, Dr, hold. Give me one more lunge. Down, up. And you're out. Four is going to be standing a little bit funsies. Just one weight in your left hand. You can do a standing oblique crunches. Give me three standing oblique crunches. After the third one, gonna give me a bicep curl. The heavy weight. Three, two. Here we go. Down, crunch, down, crunch. Cinching through these obliques. Hold, curl, repeat. Standing oblique crunches. Nice. Two, three. Give me that bicep curl. It's your back and by circuit, but your core move. Two, three. Nice work. Cardio is going to be all low impact. We're going to keep a dumbbell for our our cardio move. Nice. Give me the curl. Three more crunches and you're out. Crunch. Three, two, one. Nice work. Take that weight, set it between your feet. Three alternating snatches. So one, rack, load. Two, rack, load. Do a third one. After my third one, I'm doing a burpee over my dumbbell standing up. Rachel's gonna omit the burpee and just stick with those snatches. Alternating arms. Right hand hits your weight. Snatch it or clean it. Clean to the shoulders. Snatch overhead. 40 seconds in three, two. Let's go. Grab it, snatch it, rack it, set it, Switch it. Snatch, rack low. This is my third one. If you're with me, hit the deck. Down, up, and keep going. If you're a Rachel, just stick with those snatches. If you're with me, every third snatch, add that burpee back up. Here we go. This is your power move right here, mentoring your heart rate in a low impact way. You're already in the final ten. Let's go. Finish strong. Nice. Last three, two, and one. You're out. Nice work, guys. Those are your four moves. Four moves and circuit two. How we doing? Nice. No one's gonna say they want a full status. Standard lunges. I love that answer, Kelsey. I love that answer. All right, here we go. Three, narrow. Three, reverse grip. Back rows. Back to the top. Back to the top. Grab your weights. Start that narrow grip. We go in three, two. Let's row. Row. Three, two, one. Slip your grip. Palms out. More bicep, more mid back. Nice. Three, Flip your grip. Narrow grip. Elbows to hip pocket. Nice length at the bottom. Shoulder blade goes down and back pull. Nice work. 2, 3. Flip your grip. Back to narrow pull. 2. Yes, team. 3. Flip your grip. 10 seconds. Those weights should feel heavy. You got this. Stick with it. Right here. Final four. Three, two. Rest and recover. Weights are down. Three lunges. One lunge knee drive. Left foot forward, right foot back. Left leg is your working leg. Front leg does the work. Front leg does the work. Grab your weight. Set yourself up. Three, two. Let's go, lunch. Three, two, one. Add that knee drive. Step back. Three. Nice work, team. Two. One. Add that knee drive. Crushing a team. Three lunges, one knee drive. Here we go. Three lunges. Driving through that front foot, squeezing that front butt cheek as you stand. Yes. Here we go. 10 seconds. Back to standing core. Nice work. Three, drive it. Step back. One more lunge. Down, up, and you're out. Nice work. Load that one, dumbbell. Left or right hand? Left hand behind your head. Singing up through those left obliques. Left obliques, here we go. Grab your weight. Grab your weight. You're there in three, two. Let's go. Crunch. Three, two, one. Add that bicep curl on the right. Nice work. Standing crunches for three, two. Fun little way to mix up standing core. People love standing core. I feel like this has got to be our most requested topic ever, right? We just released to our members the 30 minute full dumbbell core workout. And that has like half standing, half on the floor. That was so fun curl. Nice work. You're here for 5, 4, 3, 2. I feel like we need to do one more bicep. Nice work. Take that weight between your legs. Three stitches, one burpee option. Just stick with those snatches. Omit the burpee. Three snatches. One burpee is optional. This is your chance to raise your heart rate. You're there in three, two. Let's go. Snatch wrap. Switch in. Nice. That's two, three. If you're with me, you hit the deck after this one. Back up. Right back into snatches. You got it. Two. Nice work, team. Big, powerful full body workout today. Boom. Full extension at the top. Hips, knees, elbow. You got it. Keep pushing. 10 more seconds. Yes. You can finish strong right here. Water break is on the other side. Get three, two, you're out. Nice work. Grab some water. Two circuits down, one to go. Circuit three. We've got overhead triceps, deadlifts. Who's been waiting for deadlifts? Got your squats and lunges out of the way. Deadlifts in Circuit 3. Take it to the ground for some seated twist. Some mountain climbers. You like mountain climbers? Rachel give you a standing option? Okay, one more circuit, guys. Almost there. Well, I loved it. Such a great comment. Started working out with you when I was pregnant. You allowed me to work out like I was training. I love it. Now your daughter's three and you're back for more. Love those stories, guys. Here we go. Overhead triceps. Down two, three. Up on one, Focusing on the eccentric portion of the movement. Down on a three, count up on a one. Now we've got some deadlifts. Triceps, 40 seconds in three, two. Let's go. Take it down two, three. Up on one. Down, two, three. Up on one dot Elbows are tight. Slow, lower. Push to the top. Down, two, three. Think of it as you're going down a staircase. Slow, slow. One step at a time. There's three steps on the way down, one on the way up. Down two, three. Big push to the top. Down, two, three. Big push to the top. You got it. Down, two, three. Final five. Four, three, two, and you're out. Nice work. Deadlifts. You're gonna want to load them up. You're gonna give me three deadlifts option to just stick with deadlifts option. After your third deadlift, you can add a clean both weights to the shoulders and then reset. Grab your heavy weight, crush your oranges in your armpits. Three, two. Here we go. Deadlift for one. Two option to add the clean here. Three clean to the top. Reset. Deadlift two. On this one, add that clean if you want it clean to the shoulders. Nice work, team. Push those hips back. Push the floor away. Push the hips back. Push the floor away. Really push the floor away to get the weights up to the shoulders. Heels can pop off the ground on that clean. Nice. You're already in that final. 10, 9, 8. You got this. 7. Stay with it. Nice. 3, 2, reset. Yes. Team seated twist. Seated twist. Coming to the ground. Three seated twist. One full crunch option. Give me a leg kick out with Rachel. Three seated twist. One. Go. Crunch in three, two. Let's go. Twist for three, two, one. If you're with me, kick back, roll up. Twist for three, two, one. Roll back, roll up. You got it. Twist, two, three. This is your core move. Has to give you one seated core move. Three. Nice. Roll back, 20 down, 20 to go. After this, your cardio push. I'm laughing at the basketball hidden behind your plant right now. I just saw. That's so funny. This is Lindsay's living room, so her kids do live here. Nice work. Final three, two, one. That's so funny. I'll show you over in. Just back behind this plant over here, which is still alive. Thank you very much. L so good with her plants. Is the silent basketball. If you don't have never heard of this, add it to your kids Christmas list. You can bounce it, you can dribble it. Do you hear the noise? No. Mom's not going crazy. You can read your book, your kids about the ball. They hit something on here. It's foam, so it won't break anything. Silent basketball. 10 out of 10. Now you know. Now you know. Now you know Cardio. If you're with me, you got a three count. Mountain climber through with Rachel. Through on high knees. Or 1, 2, 3, and hold. 1, 2, 3 and hold. Or march. I got the mountain climber version on the ground. 40 seconds. Three, two. Let's go, let's go. One, two, three, and hold. One, two, three, and hold. Three, two. Double single. Single Double single. Single, double. Yes. Butts are low. Knees are coming to Chest. You got it. Nice work, team. 20 down, 20 to go. 1, 2, 3, and hold. 1, 2, 3, hold. 1, 2, drive. Finish right here. 10, 9, 8. You've got it. 7. Stay with it. 6, 5, 4, 3, 2. Rest. Woo. Nice work. Back to overhead. Triceps down on a 3. Count up on a 1. Triceps deadlift. Twist climbers. And you're out. Knock it out. Let's go. Three, two, let's go. Down, two, three, up on one. Down, two, three, up and one. Slow, slow, slow. Push to the top. Slow, slow. There is no going around right now. Push it down. 2, 3. Push it. Yes you can. Come on. Final 10. Nice work, team. Push the top five. 4, 3, 2. Down, up. And you're out. Nice work. Deadlifts, you got three of them. Option to add a clean after the third one. Option to just stick with deadlifts. Crush those oranges in your armpits. Lock those lats in. Dumb those tights, the body. Three, two. Let's go. Dead it for three, two. Option to add the clean here. Clean up to you either way. Hips go back soft bend in your knees. Add some power. Heels pop weights drive to the shoulders. Push those hips back. Working hammies and glutes here. Back to the leg. Deadlift. Power up. Nice work. Give me 3, 2, 1. Perks of the live workout is we get a test performance with you. This is our workout in threes. Let us know what you think you're here for. Three, two. Rest and recover. You have three seated twists. One kick out crunch, Three seated twist. Here we go, guys. Missing cardio. Finish strong. Grab that weight. We go in 3, 2. Let's go. Twist for 3, 2, 1. On it. Option to roll back or kick your legs out. 2, 3. Nice push back. Twist for 3, 2, 1. Roll back. You got it. 3, 2, 2, 1. You know, this shred format will always remind me of when I was a little baby intern. I just started working for you. I would come take your classes that you were teaching at the gym and we would do this format. Yes. And Lizzie, I mean, also when you were pregnant with Bella, she was so pregnant and crushing it. And I was like, this woman is amazing. Three, two, you're out. This is one of the first classes I ever taught in person is the shred format. And she stuck with it, huh? It's a classic. It's a classic. Classic full body burner. All right, guys, finish it. Three climbers, standing or on the ground, you're there in three, two. Let's go. Let's Go. One, two, three, and hold. One, two, three, and hold. Push, push, hold. Single, single, double. Single, single, double. Almost there, guys. Finish strong. Yes, you can. Happy Tuesday. Crush it, team. Stronger together right here. Come on. Finish strong. Right here. Almost there. What would it look like I said? Final ten. Nine, eight. You got this. Seven. Day with it. Six, five, four, three, four, two. Rest. Nice work, guys. You crushed it. Your bonus round. Today is our members challenge for the month of October. Our membership community is doing a bone density challenge. That means we're adding a little impact in our lives. And today is 30 seconds of squat jobs. You can give me squat jacks, you can give me squat and reach. It's 30 seconds. It's your finisher. And then we're stretching. 30 seconds, squat jumps, squat jacks, whatever you want to take. 30 seconds and then we're stretching. You're there in three, two. Let's go. 30 seconds. Your pace, your tempo. Just keep moving for 30 seconds. Increasing bone density each time you explode and leave that ground. Tiny impact. External stress tells those bones and joints to get stronger. Right here. Already in that final 10. Yes, team. Finish it. Nice work. Last 5, 4, 3, 2. And recover. Work, team. Happy Tuesday. Happy Tuesday. Always feels good to be on the other side, doesn't it? Thank you for showing up, guys. Way to go. Erica, first live. So glad you could join us. Michelle says she has her golden moxie. Working with her today. Working out with her, her puppy. Thanks for joining us, guys. Okay, we're gonna stretch it out. Here we go. Standing arm flaps. Shoulder right arm across the body, roll at the wrist. If you're joining us, we are in week three of our 12 week challenge. Right now. You take it up overhead, reach for the back of the arm tricep. Week three of our 12 week challenge, doing stronger. 25, 20 minute workout. Five minute core burnout at the end of every workout. Really fun way to start the day. Today was arm day. If you missed it, don't worry. If you haven't started yet, you can jump in and join us on week three. Guys, feel free to just jump in and join us. You're part of our membership community. We have a live Q and A coming up on October 27th. We're speaking with a heart health dietitian. That'll be a lot of fun. Standing quad stretch. We'll give you a chance to submit your questions for that live Q and A. That'll happen on the 27th at noon. And if you haven't heard, we're doing a live event here in Minneapolis. On November 4th, it's completely sold out, which is amazing. You guys are so awesome. But we've opened up virtual tickets. So if you're not local and you can't join us, but you want to get access to the workout, record the workout, but it'll actually be live and recorded so you can watch us live or catch the replay so you can join us for that workout and a live Q and A that's going to happen after that. We love your support. It's to support our charitable partners. So all proceeds from your ticket sales will go to supporting our charitable partners. And it is $15 for a virtual ticket. So we'll drop that link if you guys want to check it out. You can join us for the virtual version of our live event happening on November 4th. Let's go for a chest expansion. Hands are heading back. Pull the knuckles away from the tailbone. And finally, lots of requests. We have new merch dropping you guys. Our merch store is going to open in November for holiday sales and we have three new items, three new items officially confirmed and coming to the store. And we're adding a special bonus gift to every single purchase to say thank you guys for, for all of your support. So that is all coming in November. We're really excited for that. So if you've been waiting for ML merch coming in November, really excited for that. I think that's all the announcements I have. There's a lot going on. We've been busy little bees over here, right? A lot going on. And of course we just finished filming the new New Year program and we just got some of the footage back and I am just so excited to share that program with you guys. Make sure you stay tuned. We'll be giving our members some sneak peeks behind the scenes. So really, really excited about that. It's going to be an awesome program. It's the reason we're doing the 12 week challenge. We're doing the 12 week challenge to get you ready for what's coming in the new year. So you have a nice, solid strength foundation coming into our new program launching in January. So thank you guys so much for showing up and sweating with us live today. Thanks to our brand partner, Element for supporting today's live workout again. Grab your free sample pack of Element Electrolytes with purchase when you click the link in the description below on YouTube or if you're watching on Instagram, go ahead and comment LMNT and we'll go ahead and DM you the link to get a free sample Pack with any purchase. And again you can check out the sparkly cans in select retailers like Target. So thanks you guys so much for joining us. Have an awesome rest of your Tuesday and we look forward to sweating with you guys again sometime soon. Nice work. Oh, we have to give a shout out to Sarah's 4 year old Evelyn who's with her. Hi Evelyn. The ticket. Oh, I'm not sure I understand what that one means. Sorry. Love the three models. So glad you liked it. Makes it predictable. Yes. Right. Way to go. Nice work Remy. Is it? Remy, thanks for joining us. Nice work. Oh you're amazing. Nina had her baby as a weighted vest for the last moves. I love it. Are we still supposed to do Day 12 today from no. If you did today's workout, this counts. This absolutely counts as your workout for the day. You can go ahead and skip day 12. Nice. I love it. Megan said I delayed homeschool for this. So worth it. Yes. We love you guys. Thanks for your support and for sweating with us today. Such a fun workout. Always feels good right when you're on the other side. Nice work. A special shout out to Aileen. Thank you for the thumbs up for the three by three format and your special super thanks support. Really appreciate it. That's awesome. Another special shout out to Jennifer who just joined our membership community. Welcome Jennifer. Excited to have you with us. If you've ever been curious about memberships, you can click that join button on our channel. And for $5.99 a month you can join us for more live workouts just like this. Live Q&As with experts. Like I'd mentioned, we're having a heart health dietitian on as well as access to exclusive exclusive members only workouts, early access to videos and so much more. Like early access to merch, ticket sales, all that stuff. Thanks so much for joining us you guys. Oh another super thanks. Thank you Marlene. So kind. We appreciate your guys support so much. Thanks for being here. You can always come back and catch the replay, Gayle. Yes, you can always catch the replay. First workout with us and first live for Megan. Thanks for joining us Megan. We hope you come back for more. Oh I love this. Laura said I've never been more consistent than working out with you guys after I joined the membership program. You're so often Laura that we screenshot that. That's like a testimonial in the making. Thank you Laura. Thanks so much for being here you guys. Happy Tuesday. Awesome job team. Have a great rest of your day.