Live 30-Minute Full Body Dumbbell Workout

A little bit. We are live. Good morning you guys. Welcome. Welcome to my new house. This is our first live workout from the new house and we're so excited to be with you guys. I'm so pumped. And you guys, even more important, this is Megan's workout. Nml Megan's first live Rachel is at a family thing and so Megan is joining us and filling in and she's going to do an awesome job. We're so excited. So it's Megan's first live. You guys get to meet Megan in the workout format and we're going to get this party started. So here's what we got. I'm Lindsay Bone with love and we have the awesome Megan. She's going to be showing standing options. I'm going to be showing some seated low impact options because I'm still recovering from my knee surgery. I tore my meniscus and I am about 4 weeks post surgery so I'm slowly getting more mobile and able to bear weight. But I'm going to show you seated or low impact options and I'm going to show you some standing options too as I start to get a little bit more weight bearing these days. And we're so excited you guys because today's workout is brought to you in partnership with our favorite athletic apparel, Lululem. And it's Cyber Monday. How many people are working today or like half working, half shopping? I mean where are you at? Right? Like, well, we'll have to do a poll on that. But if you are shopping you have to take advantage. There are some major cyber Monday scores with Lululemon. Like this train TV tank I'm wearing. Maybe I should get closer so you can see if you like the longer crop tank. Right? Like muscle style, $29. Like that never happens you guys. So we are going to link what we are wearing on YouTube and we're going to link it on Instagram. We'll share with you guys on Instagram stories so make sure you check out some cyber Monday squares. Also our favorite training shoe, this is the chargefield. I got the mid top. Megan has the low top on the charge field training shoe which is our favorite shoe for short runs, strength training, hiit training, lateral training in all planes. Like basically for doing my workouts. These shoes are my favorite. Under a hundred dollars today only. So snag on the fully stocked and all the colors which is really cool. But let's get to the workout. Let's see who's joining us. Awesome. We have Tina. Yay. You're going to be able to do this with us for a. And we have Brenna. Your first live workout too. Welcome. Nice. We have Charla. Good morning, Haley. Nice work. First time joining live. We have so many first time livers. You guys welcome. It's gonna be lots of fun. Nice. Working on Instagram. Hello from Pittsburgh. You finally get to do a live hello from Greece. Good morning, you guys. Oh, my gosh. So many people joining for the first time. I promise it's not gonna disappoint. Here's what your workout looks like. 30 minute full body strength. That's gonna raise your heart rate a little bit too. Okay, you guys, you have four circuits. Each circuit has three exercises. Arms, legs, cardio, and core. Arms, legs, cardio, and core. You do each move for 30 seconds of work followed by 10 seconds of rest. So your rest time is short. We're really going to crank through this. Okay, 30 seconds on, 10 seconds off. And you do times three sets. And that's it. That's it. Yeah. You guys ready to get this party started? I am so pumped. I feel like I'm blending into the back wall. Maybe I should have worn more time than the tank. Maybe. Okay, you guys, let's get this party started. We're going to start with a warm up. Thank you. Megan's going to set my timer. She is on it. She's normally our timer girl. Going to start with a warm up. So I'm going to show seated. Megan's going to show standing. Pick your poise and do what works for you. Let's just start with some side body reaches. Big up and over. Right up, over. Nice. Stretch. Switch it out. Left arm over. Nice. Do it again. Right arm over and left arm over. Nice. From here. Hands go behind the head. Good morning. You're going to hinge at the hips and stand tall. Hinge at the hips and stand tall. Warming up the backside of the body. The hammies, the glutes, the back, the spine. Get it all warm right here. Nice. Hinge and stand. We're gonna have to do two poles today. One pole. How many people are working? How many people are online shopping? Poll? 2. How many people are tuning in to actually work out with us? How many people are like, what is she gonna do for a full body workout with a broken leg? Right down or just even your home, you know, whatever it is. Nice. Two more. Hook. Last one. You're gonna hold that hinge. Hold it here. Take your thumbs up to the ceiling. Go straight out. Go 45 to the side. Nice. Straight up 45 to this side. You've got it. Straight up 45 to this side. 45. One more, one more. Straight up 45 to the side. Next. From here, take your right hand to the ground. Left arm opens. Easy twist. Final rotation. You can roll up that wrist. Switch it out. Other arm down. Right arm up. Left arm down. Roll up that wrist. Do it again. Switch it out and switch it out. Nice. From here, come up. We're gonna go opposite hand, opposite to toe. Megan's got standing Frankenstein's. I got seated. Touch and touch. Opposite hand, opposite toe. Engage the core. Nice. Think about keeping those ribs pulled down towards your hips. Awesome job. Straight leg, warming up the hammies. Nice. Go four. Go three. Go two. Go one. Nice. We're gonna squat. Megan's gonna squat it out. I'm gonna do a single leg squat to box. Because I can finally do some more stuff. I'm going to keep this working like, strong. My good leg, right. My good leg. Strong. My surgery leg's just gonna float. Squat down. Up, down, up. Nice. Right here. Your pace, your tempo. You got it. Nice. Go four. Nice work. Go three. Awesome job. Go two. And last one. Last one. Stand up, take it down. You're gonna go. Touch the toes, reach for the ceiling. Touch the toes, reach for the ceiling. Go four. You got it. Go three. Nice work. Go two. Last one, last one. Go. Right here. You're gonna hold here. You're gonna walk up to a high plank. Megan and I are gonna come to the back for a space right here. Hinge over, walk out. Find a high plank. If you are not able to do that, you can find an incline plank from here. Okay. Or you can just sit back and hold a reverse hollow rock. Nice work. Hold that plank. Shoulder. Tap opposite hand, opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Give me two push ups. Knees or toes are inclined. Down, up, down, up. I can finally do push ups. And so they're gonna be in today's workout. You bet. I can finally do. I've never been more grateful to do push ups. Just hold that plank right here. Nice work. If you can, you can drive those knees towards your chest. In, Nice. In. Awesome. I'm just gonna hold plank for four. Nice work. For three. You got it. For two and one. Walk it all the way back. Nice work. Stand up nice and tall. Here we go. Punch it out. Punch it, punch it, punch it. Megan's gonna do standing punches. I'm gonna do seated punches. Punch it up. Punch it out. Nice work. Nice work. Go eight. Go seven. Go six. Onto jacks in four, three, two. Jacks. Jacks. Jacket and jacket. Woo. You got it. Nice. Right here. Just doing what I can for my seated position. Go eight, Go, seven. Go six. High knees in four, three, two, one. Honey, pull. Up and up. Up and up. I'm gonna give you the straight leg. Nice. My surgery leg has to stay straight. You do you for eight, seven, six. You got it. Five, four, three, two, and one. Are you warm, Megan? I am warm. She is warm and ready to do this thing. All right, you guys, let's jump in. Your first circuit is legs, biceps and shoulders. Legs, biceps, and shoulders. Okay? To hit it all starting on upper body. I'm going to grab my 15s. Okay, it's 30 seconds on, 10 seconds off. You are going to give me two curls to one press. I'm going to go hammer palm space in. So you're going to curl, curl, push. Two curls to one press. Two curls to one press. Curl, curl, press, curl, curl, press. That's what you're going to do. Okay? And then we're going to go into an 80, 20 squat. I'm going to show my bad leg first. Always. Megan's going to show you the 80, 20 squat. I'm going to show you. I'm going to do straight leg lifts. I'm gonna put my ankle weights on to make my workout harder for my legs. And then we're gonna go into a cardio move. Squat, jacks, press, jack. Okay. Gonna take my ankle weights and put them on. If you got ankle weights and you're working out with. If you've got an injury and you're recovering from an injury, I cannot suggest ankle weights enough. These little bad boys making my quad stronger. Backtime bar days. Megan. Yeah. Grab it on my ankle weights. Here we go. Strap it on my ankle weights. All right, here we go, guys. It's all good. Do your best with what you got, right? Do your best with what you got. Roll those shoulders down and back. It's 30 seconds on, 10 seconds off, two curls to one, press. I'm going three, two. Let's go, let's go. So curl now go right into curl, press, curl, push, down two curls. Curl, curl, push. You got it. Nice work. Curl. Here we go. Curl, push. Who did our seated arm workout? You can do seated or standing. Rachel filmed that with me our last live. Holy bananas were my arms. That was challenging. That was a tough me. Tell you, just because I'm working out from a chair does not mean it gets easier. Go five. Go four. Go three. Finish this one, two, one, rest for 10. Megan's gonna give you. Megan's gonna give you 80. 20 squat. 80 in the right leg, 20 in the left toe. In three, two. Let's go. So my right leg's just gonna do this. I'm gonna dumbbell on my thigh. I'm do straight legless. If you're with Megan, you're doing 80, 20 squats. 80% of the weight in your right leg, 20% in your left toe. Now, if you have a knee that you can bend, you can go lift and kick. Down, down. Lift and kick. Down, down. I don't have that capacity. I'm doing straight leg lifts here. 10 seconds, guys. 80, 20 squats. You can go slow and heavy, or you can go lighter and faster. Either way, you got three, two, and one. Nice work. Down one, dumbbell. Squat jack, cross jack. Main impact, high impact. I got low impact. It looks like this. Back up, push. Ready? Squat jack, push, jack. Squat jack, push jack. Let's go. Join us. 30 seconds. Squat Jack, push, jack, Squat jack. Your pace, your tempo. 30 seconds, right here. This is meant to raise your heart rate if you can. Low impact or high impact? You choose. Let's go. 10 more seconds. Yes, you can stay with me for five. Four, three, two. Last one. Nice work, you guys. Awesome. We repeat it. Two curls with one press. Two curls. One press. How you doing, Megan? Good. She's crushing it. Three, two. Let's go. Let's go. Palm space in two hammer curls. Go right into it. Curl, push. Down, down. Give me the curl, the curl and the press. Let's go. Circuit one. Right here, we're tackling. Legs, biceps, shoulders. Push. Come on. Yes. Curl. My shoulders are gonna be so strong after this. I feel like I've been doing so much. Shoulders. 10 seconds. Curl, curl, push. Also from a seated position, hold a banana. 2 and 1. Cannot use my sinking legs at all. Holy arm isolation. 80, 20 squats. Still on the right leg. 80 in the right, 20 in the left toe. 80 in the right leg, 20 in the left toe. She's got it. Three, two, let's go. I'm doing straight like this with my ankle weight again. You can always lift and kick if you have the capacity. We're going straight leg lifts. Sitting back, engaging that core. We're gonna be 80, 20 squats. All right leg, 80 in that right leg. First circuit is all right leg. Second circuit is all left leg. Okay, I think we have the single leg squat. Could also do a single leg squat. That's what I'm gonna do for set two. Let's Go. Five, four, three, four, two and one. Squat jack, crush jack. One dumbbell. You can always do this with just your body weight. Always do it with just your body weight. Squat jack, cross jack in three, two. Let's go, let's go. Squat jack. Push, Jack. Squat Jack. Push, Jack. Squat Jack. Push, Jack. Come on. You got it. Yes, you can push yourself right here. 30 seconds. You can do anything for 30 seconds. Yes, you can. Let's go, let's go. What would it look like If I said 10? 9, 8. You've got this. 7. Stay with it. 6, 5, 4, 3, 2 and 1. Nice work, you guys. One more time through this. One more time through this circuit. One last time. We're gonna do each of these moves. Grab your weight. 2. Curls, 1. Press in 3, 2. Let's go. How's it going, Megan? Heart rate is high. Heart rate's high. Right now you're gonna push those weights overhead. It's gonna stay high. Nice work. See, now I just get to do a lot more coaching and a lot less of the hip training. Let me tell you. Everyone's like, I'm. I must do cardio right on top of your workouts. I must have to, like, run or elliptical or something. You guys, I've not done cardio in four weeks. I am still staying strong. It's all about strength training. Come on. 5, 4, 3, 2 and 1. Nice work. 8, 20 squats last time. 8, 10, that right leg. 20. Left toe option, straight leg lifts with me. We go in 3, 2. Let's go. Last time on these squats. 80, 20. Nice work. Chest up, eyes up. You got it. Think about the knees in that right leg. Go out towards your outer three toes. If you're squatting, Nice work. If you're doing straight leg lifts, bring those toes towards your face. Keep that leg as straight as you can. Activate and squeeze that quad. 10 seconds, guys. 10 seconds, then we go squat Jack, crush Jack. That's where we go in 5, 4, 3, 2 and 1. Squat Jack, crush Jack. One weight if you want it. One weight if you want it. Last time in circuit number one. We go in three and two. Let's go. Let's go. Squat Jack. Push, Jack. Come on. Yes, you can. Last move. You're working for that water break. Yes, you can. Right here, right here. Push it. You got 30 seconds to push your pace, raise your heart rate. Come on. Can you turn up that intensity? Right here for the final ten. Nine. Let's go. Bring it home. Last five, four, three, two and one. Awesome job, you guys. Grab some water. Nice work, Megan. She is crushing the high impact. How you guys doing? Nice work. Let's do this. Sierra, I love it. Yes. This is really live, truly live right here coming from you guys. Nice work. Awesome. But it's going to stay live. Yep, it's going to stay live. You can come back and do it anytime. All right, you guys, moving on. Circuit 2. Grab your water. Circuit 2 is legs and back. If you do nourishment love workouts. You know, these are my two favorite muscle groups to work, but we're going to get a little bit upper shoulder in there. I'm going to go lighter because we're going to bend our backflies. I haven't done back flies in a while, so I thought I'd bust them out. Back flies into your upper body. Move 80, 20 squat on the other leg. I'm gonna do single leg squat to box. Okay, 80, 20 squat or single leg squat to box. And then we got a fun cardio move for you. All right, first move back flies. I'm gonna start with your bent over. I'm gonna fly and fly. Nice work. Okay, I'm gonna use my 10 a little bit more difficult, especially when I can't use my legs. You can always alternate them. If you have heavier weights, you can fly right then left. You choose your workout in 30 seconds. You ready? Let's do it. 32 legs in the back. My two favorite groups. 30 seconds on back fly. Grab your weights. We go in three, two. Let's fly. Right here. Fly. Nice work. Fly. Think about pulling those shoulder blades together. Just lifting right up to shoulder height. Nice neutral neck. Stays in line with the spine core stays nice and tight. If I came up and punched you in the stomach right now. Nice work. Decrease that air between ribs and hips. You can always alternate. You can give me a right, then you can get left. You decide. Come on. Yes, you can. Right here, you got 5, 4, 3, 2, and 1. Nice work, team. 80, 20 squats, 80 in your left leg, 20 in your right toe. If you're with me, I'm gonna go single leg squat to box. We go in three, two. Let's go. This is my working leg. I'm going to keep it working. Doing single leg squat to box and lift my other leg out. Engage that quad. Okay, 80, 20 squats or single leg squats, you decide what works for you today. Nice work. Awesome job, you guys. Come on. It's 30 seconds for both. 30 seconds. It's a short work time. Maybe you can increase those weights. Go a little Bit heavier today. You got five. Four, three, two, and one. Cardio, cardio, lateral hop. Four punches if you're with me. Knee tuck, four punches. We go with the four punches. Take a step this way. Four punches in three, two. Let's go, let's go. One, two, three, four. Lateral hopper. Knee tuck. 1, 2, 3, 4. Pull up or knee tuck. 1, 2, three, four. Pull up or knee Tuck. 1, 2, 3,. Come on, up. 1, 2, 3, four. 2, 3, 4. Up. 1, 2, 3,4. Come on. Yes. 10 seconds. 1, 2, 3, Four. Knock it out. Knock it out, guys. 1, 2, 3, FOUR. Takeaways. Come on. Easy. You got three, two, and now. All right, those are your three moves. Those are your three moves. Repeat it, starting with the back fly. Back fly, back fly. Grab your weight. We go with three, two. Let's roll. Back fly. Right here. A lot of people, especially around the holidays, right? We just finished Thanksgiving, are like, oh, man, I gotta burn off all that food I eat. I gotta do some cardio. No, no, my friends, you need to strength train, strength train. Guys, this is where it's at. Building lean muscle that's gonna last and stand the test of time. Let me tell you, it takes a lot to build muscle, but, man, muscle atrophy. My leg, it doesn't take long to lose it. You got three, two, and one. Four weeks poster today. My leg looks like a little chicken wing compared to this one. Okay, Single leg, squat or 80? 20. 80 in the left, 20 in the right. 3, 2. Let's roll. Single leg, squat or 80? 20. Nice work. Nice work. Come on, it's 30 seconds. 30 seconds. Let's go. Drive through that standing heel of that left leg. Drive through the standing heel of that left leg. Stands you up nice and tall. Let's go, team. You do your best with what you can today, right? Wherever you're at, come on, challenge yourself. What's gonna make you better? Today you go for four. Three, two, and one. Nice work. Knee tuck, Four punches. Lateral hop, four punches. Let's go. Go ahead and start. That way you can push right? Push right in. 3, 2. Let's go. Up. Come on. 1, 2, 3, 4. Slice. 1, 2, 3, four. Up. 1, 2, 3, Four. Come on, knock it out. You go your way, so I'll go mine. Let's go. Boom. 1, 2, 3, 4. Come on, up. 1, 2, 3, four. You can just keep going. You don't have to stick with me. You can just knock it out. It's your workout, guys. Push yourself today. Let's get wet here. Come on. Come on, we're stressing you out. Rock it up for three, two and one. Nice work. That's two sets down. We got one left, one left of these moves. Third set is the best set. Yes. Vicki's been around for a while. She knows. Three, two, let's fly. Here we go. Fly. Come on. Come on. A lot of people are hanging out waiting for the new year. They're like, I'll just make a New Year's resolution. I'm good. Get ahead of your goals if you start today. Yes. You guys, we talk a lot about setting those progress goals, not aesthetic goals. What's your goal? 10 push ups. 10 pull ups. Come on. What is it? Come on, get after it. We can start today and get closer. You want to Hear Something funny? 4, 3, 2, and 1. Nice work, you guys. Nice work. Single leg squat or 80? 20 squat. Left leg, left leg, 80% of the weight. We go in three, two, let's go. A lot of times I think we are more capable than we think, right. I had a pull up goal. My goal is to get to 10 pull ups by Brooks's first birthday, because that's what I could do before I had him. His birthday is April. Then I hit my leg and I was like, well, I can still do pull ups. So I guess I'm going to do those every day because I went from five pull ups and then in three weeks, I had the first week post surgery, I didn't do anything. But in three weeks, I have gotten up to 10 pull ups. Yes. In just three weeks, that's where you could be by jam. One. Three, two, let's go. We got three, four weeks till January. Think about how close to it, how much close you can be to those goals. Not all hot. Four punches. Push to your right. Left. And three, two, let's go. One, two, three, four. Let's go. Up. One, two, three, four. Come on. That's kind of fun to write these workouts. Yeah, I'm like, what can you do standing? And what can I mimic sitting? 1, 2, 3, 4. Let's go. Up. 1, 2, 3, 4. Come on, knock it out. 10 seconds, guys. 10 seconds. That water break comes for you with five in four. Hit three in two and one. Nice work. Water break, weights down, water up. How we doing? We are two circuits down, two to go. You love it. Nice work. Oh, thanks, Amelia. You know, just trying to keep moving over here. Trying to keep moving those single leg squats, right? I'm telling you, this single leg is going to be so strong. And this one's going to be so tiny. Nice work, you guys. I hope you are loving the workout. We are two down, two sets to go. Next circuit is legs and chest. Legs and chest. Okay, I'm going to push my big bendy bump out of the way here. And I'm going to do those push ups I've been so excited to do. Let me tell you, I've never been excited to do push ups. But now when you can't do an exercise and then you do it, it's so exciting. Okay, so 30 seconds of push ups. Knees are toes. Or you can add an incline. I'm going to do straight up push ups. Right. If you cannot do push ups because you have a hurt leg, you can do an incline chest press, sit back on your chair and push. Or you can go all the way down to your back and do a line or floor chest press. So chest press is your alternative. Otherwise it's 30 seconds of push ups. And then we go into single leg deadlift. I'm going to show you how to modify with the bum leg. Okay? All right, those are your moves. Push ups and deadlifts. Push ups and deadlifts. This is a basic workout because it works. 30 seconds off on, right. Never been more excited to do the basics. 30 seconds on. All right, we go in three. I gotta walk myself up. That's how I get to the ground. 2. Let's go. 30 seconds of push ups. Down and up. Your options out of the floor, chest press. Let's go. 30 seconds of push ups right here. Never been more excited to flex my quad in this plane. They were like, yes, you can do push ups. I'm like, yes. No one is excited. Come on. Go by four. Three, two. Give me one more. Because you can't. And I don't have a choice. I can't go kneeling. Megan's gonna come up to standing. She's gonna give you a single leg deadlift. All right, so let's go ahead. Standing on your right leg. My right leg is my bum length right here. So I'm gonna go heels to the sky. I'm gonna do a prone rear leg lift. This is my deadlift. I use that single leg deadlift. Single leg deadlift. 30 seconds in three, two. Let's go. Lift. Nice work. Okay, so if you're with Megan, you can do single leg. If you don't like single leg, go ahead and stagger. You're gonna stagger a little heavier on my weight. Heavier and stagger. That's up to you. You can stay here, Maggie's. Gonna stagger because I was doing a double leg deadlift too, which I was doing, and then I found out, like, if he was like, no, no hamstring inserts into your meniscus. You can do these prone leg lifts, but you cannot deadlift on that leg again. So not there yet. Come on. You got it. 5, 4, 3, 2, and 1. Nice work, nice work. Knee slammed or Megan's gonna give you the lunge drops. Lunge drops. All right, pull that in the box back in in 30 seconds. I'm gonna sit right here and show you Megan's gonna do. What are you doing, Megan? He slams the lunch drops. We're gonna try lunch drops because they're hard. She's gonna go lunge drop. So you're dropping just back into that right leg. Right leg drops and potstone. Drop, hop. Other leg. Sorry. That's your right leg. All right, let's drop, hop, drop, hop, drop, hop. 30 seconds that I'm gonna slide into the bad type slam as if I were doing a knee slam, a knee slam, a knee slam, but I can't find my leg. All right, 30 seconds. In three, two. Let's go, let's go. Slam it. Slam it. Come on. Trying to find ways to raise that heart rate. Let me tell you, you gotta get creative around here. Lunge drops or knee slams, you do what works for you. Come on, just keep moving. Yes, you can. Your feet bigger the arms higher the heart rate. Pull, pull. Come on, man. If you got 10 seconds. Yes, you can push it. Stand. Woo. Go for 5, 4, 3, 2, and 1. Awesome job, you guys. Next time we'll go on the left leg. Back to push ups. Push ups. Push ups or chest press, you decide. We go in three. In two, let's go. Push up your check press. Down, up. Come on. Down, up. Nice. Now I'm adding push ups to my goals. Push ups and pull ups. Just getting chest and back. Strong. Come on. Come on, you guys. One rep at a time. One rep at a time. Let's go. What's your goal is? It's into those toes. Keep pushing yourself. One rep at a time. 10 seconds. Yes, you can. Yes, you can. Come on. Nice. Strong core. Elbows. Go back towards the body for three, two. Can you just. One more. It's hard. I know it's hard. I know. I'm gonna go stagger, deadlift. You're gonna go right leg forward, left toe popped or single leg on the right leg in three, two. Let's go. If you're with me. Toe to the ground. Heel to the ceiling, toe to the ground. Heel to the ceiling. Throw ankle weight on there. Little good, hammy. You can always do this from a bent over or a burn down position if that feels better for you. Crush some oranges in my armpits. Keep those weights nice and tight to my body. We're both working. Primary focus, hamstring, secondary focus, glutes and low back. Primary focus, hamstring, secondary glutes and low back. And you're out. Nice work, you guys. Slam or lunge? Drop left leg, left leg drops. We go in three, two. Let's go, let's go. Slam. Slam it, slam it, slam it. Come on. Boom, boom. Let's go. Yes. You're so awesome, Megan. Yes, you can. Nice work, team. Stay with it. Boom, boom. Nice work. Come on. Yes, Megan. Yes. You got this. Come on. What would it look like? Five or ten more seconds? Ten more seconds. Yes. You can finish strong right here for 5, 4, 3, 2, 1. Awesome job, you guys. Nice work. One more time, you guys. Last set, last set. Push ups, deadlift option. We'll go lunch jumps. Go three on those push ups in two and one. Let's go. Push ups now. Last time. We got you push ups today. It's right here, guys. It's right here. Yes, you can. Come on, say it. Say, yes, I can. I am strong. I am capable. I got this. I know you all the moms out there feeling the mental love of the holidays right here. This is your time. Your time to focus on you, to feel strong and capable for 5, 4, 3, 2 and 1. Okay, here we go. Staggered deadlift, single leg deadlift or chrome link lifts. You got lots of options in these workouts. Lots of options. We go in three, two. Let's go. Lift. Right here. Lift. This is where I'm at today. Have strong desires to get to where mega done. Hopefully a couple more weeks and I can start doing some more on the surgery leg. Keep lifting, guys. More. Keep standing tall. Drive through that heel. Think about driving through that right heel. Drive through that right heel. Hamstrings standing just straight up those weights gotta stay tight to the body. Right here for 4, 3, 2 and 1. I had no idea ankle weights could be so hard. All right, here we go. Two knee slams on the right, two on the left. If you're with Megan, it's a two pause lunge switch. We go in three, two. Let's go, let's go. Right two, left two, right two, left two, right two. You can single the lunge runs if you want to, or to Pulse them. You're just gonna move. That's what you're gonna do. Move. You're moving today. Whatever raises your heart rate and challenges you. Right here. You got it. Stay with it. Come on. It's five. It's four. It's three. It's two. It's one. You're out. Nice work, Megan. That was Megan's least favorite circuit. She says three circuits down, one more to go. And of course, I added on a little bit of bonus move if you want to stick around for it. Nice work. You're recovering from COVID you a great workout to do if you're recovering as well from anything. Sending lots of love to the NML team. Thanks, Anna. You guys are so awesome. Just so excited to sweat with you. The goal in 2023 is to bring you more live workouts. Some duck. Who wants more live workouts? Yes, I do. They're fun. They make my day a little bit better. Circuit four, legs and triceps. Okay, Finish it. Circuit four, you're going to do tricep dips. If you can have the tricep dips right here. Overhead tricep extensions. Otherwise, we'll push the box back in a little bit. You can join me on the box hanging. Okay, we're gonna do tricep dips and then single leg deadlift, other leg. I'm gonna join you since I got one good leg. Single leg deadlift, tricep dips. And our final cardio move is a fun one. All right, here we go. Tricep dips. If you're capable. If you're not capable, go ahead. Give me all the tricep extensions. Okay. Seated or standing, that's up to you. Seated's harder. Just so you know, seated exercises are way. All right, here we go. Tricep dips in three. In two. Let's go. I'm gonna float my bum leg, tricep hips. I'm thinking about shooting those elbows straight back towards that wall behind me. All right, nice. Keeping those shoulders out of the ears. Nice neutral spine. Awesome job. Bend, extend. Shoot those elbows straight back. Kick them out. Nice work. The closer my legs are to me, the easier it's going to be. The farther I can walk those.