LIVE 30-Minute Full Body Dumbbell Workout | Strength + Power + Abs (SPA Format)

Woohoo. Good morning and happy Tuesday, you guys. We are so pumped to be here with you. Give me a thumbs up if you can hear me and see me. I hope that you can. My team is checking on it, but I see everything looks like it should be working on our end. I'm gonna cue us up on Instagram. We got the thumbs up. We are good to go. I'm gonna cue us up on Instagram. Good morning, guys. We are coming at you today with a live full body strength, power abs, the spa format, which you guys love. It's going to be a full body dumbbel workout, so all you're gonna need is a set of weights. And I am laughing because I see in the YouTube comments, I think someone started a rumor that today is my birthday and I'm getting all these happy birthday notifications, but that's not true. My birthday is next Tuesday. But thank you to whoever is keeping track of an eye on my birthday. But I'm not 37 yet. I'm still 36. We're gonna savor one more week of being 36 years old, you guys. All right, thanks so much for joining us. Couple shout outs for everybody who's joining us. Thank you for joining Michelle and Claudia and Sarah and Brian. Brianna. Oh, my. We got so many people on. I love it. Finally make a live. Yes. So glad you're here. Brianna. Holy bananas. Yeah. Oh, Jenny from Minnesota. We love to see it. Amelia, you weren't feeling it. I wasn't either. But we're here, right? You're gonna make the best of it. All right, you guys. Oh. Happy 40th birthday to Tony. It is Tony's 40th birthday. Excited to have you with us. These always stay live. Oh, someone loves our new blue color. I love it. We're bringing the energy today. It's a little bit like overcast in Minnesota, so we said we got to bring some energy with some sunshine. Speaking of green energy, today's workout is brought to you in partnership with Element, the electrolytes we love around here. If you are looking for that back to school mom energy, let me tell you, I do not take a pre workout but I do add half a packet of Element to my water bottle with my 5 grams of creatine before every workout because hydration plays an essential role in our energy, in our immune system, which we know is super important as we head to back to school season Moms. I literally got off of a plane last night, went to a kindergarten get together live workout this morning. Like the only way to Stay on top of your game is to stay hydrated. And we love Element because it gives you everything you need. Sodium, potassium and magnesium. And nothing you don't like. No additives and no sugar. Also love that I had this in my water bottle throughout my entire trip in California and felt totally comfortable with my kids grabbing it and sipping it. But now I'm gonna have to put an X day on that because we know back to school season's here and mom is not looking to get sick. My water bottle is always the shared water bottle. But keeping our immune system high, keeping ourselves healthy and hydrated with Element electrolytes. If you want to get a free sample pack of my favorite electrolytes, you can get one with purchase by clicking the link below. If you're watching us on YouTube, if you're following along 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. Stock up for back to school season. Stock up to keep you healthy and hydrated. Thank you, Element, for sponsoring this workout. We've got rocking the raspberry this morning. Little raspberry love from Element this morning. All right, you guys, let's get this party started. You have a full body dumbbell workout. Strength, power, abs. All you're gonna need are dumbbells. I have anywhere from £25 to £20. It's a great workout. To go heavy, it's full body. We're going to alternate lower body, then upper body and total body. We hit strength, then we hit power, then we hit abs. You do each move for 40 seconds of work followed by 20 seconds of rest and repeat it times two. You got three circuits total. And then you know there's going to be a bonus round. It's going to be a lot of fun. You can follow along with Rachel for modifications and standing options. If you want low impact modifications for your power option, follow along with Rachel. If you want all standing options, follow along with Rachel today. All right, team, let's get this party started. Strength power abs. We are warming up. Big inhale. Reach up nice and tall. Exhale. Hands come behind the head. Good morning. Means I push my hips back. Press the ground away to stand tall. Do it again. Push your hips back. Press the ground away to stand tall. Nice work. Initiate with the hip hinge. Soft bend in the knees. Warming up with a little bit more hips. Go back, press that floor. We got two more here. Push the hips back, stand tall. One more Push the hips back. Stand tall. Arms reach up. Alternating shoulder sweeps to the back. Warming up those shoulders. Soften the knees. Core stays tight. Sweep it back right here. Nice work. Sweeper. 4, 3, 2 and 1. Give me a little calf raise and then a tib raise. So heels off the mat. Toes off the mat. Heels off the mat. Toes off the mat. Nice. Warming up the back and the front of the lower ankles. Calves, front of the shin tibs. Nice. We are going to get explosive today. If you want to. There will be some options to get explosive. So we got to warm up those calves. Ankles. Achilles, you can always follow along with Rachel for low impact. Give me 3, 2 and 1. You can take your stance a little bit wider if you need to settle in. You're going into a squat. It's down and up again, pressing that floor away as you stand tall. These are going to track out towards your outer two toes. Chest up, eyes up. Inhale, down. Exhale. Push that ground away to stand tall. Can you get a little bit deeper with each squat? Down, up, down, up. Here we go. Inhale, down. Exhale, push. You've got four. Nice work. Step back. Lunges in three and two. Last one. Right here. Step back One, step back. Right. Stand tall. Step back. Left, stand tall. Driving through that front foot, dropping that back into the mat. Nice wide base as you step back. Don't make it skinny, you'll lose your balance. Nice work. Take a nice wide base. Take up some space here in these lunges. Functional. Warm up all moves you're going to see today. Nice. Give me four, Three high knees in two and one high knees. Drive it up, drive it up, drive it up. Drive it up for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Back of your space. Plank, walk out. Take it down to that dance with mat. Walk out. Hold. Plank. Option. Drop the hips. Option. Drop to the knees. Nice. Open it up. Tuck the toes, walk it back in. Stand up. Toe. Do it again. Walk it out. Option. Drop the hips, open up the front side of the body. Gaze over each shoulder. Tuck the toes, walk back in. This time you're going to hold that plank. Hold that plank right here. And then option, drop some knees with Rachel and reach and reach. Arm extensions. Give me four. Three, two, one. Nice work. Right foot. Step foot side, right hand. Easy twist. Drop the elbow down towards the mat. Ankle, whatever you got today. Open it back up, set it down. Switch. Left foot outside, left hand. Big easy twist. Drop the elbow down towards the ground. Open it back up. Step back. Do it again. Right foot Outside right hand. Opening those hips. Opening those glutes so you can get better squats and lunges today. Open it back up. Set it down. Same thing. Left foot outside left hand. Easy twist. Here we go. Drop it down. Nice. Step back. High plank 2. Push ups, knees or toes. Take it down. Up, down, up. Drop to all fours. Little cat cow. Drop the belly. Lift the chin. Reverse it. Tuck the spine, tuck the chin. Nice flat back, neutral spine. Tuck the toes. Go hips high. Down dog. Pedal at the heels. Go down dog knees. Hover. Off the mat. Down, dog knees. Hover. Down, dog knees. Hover. Two more down, dog. Knees, hover. Last one down, dog. Hold that hover. Hold that hover. Four, three, step back. Slow burpee walking. Right here. Give me the right. Left, up, down. Take it back. Switch that lead foot. Left, right, up, down. One more each way, one more each way. When you get to the top, you're jacking it out right here. Get to the top. Jacks or taps. Jacks or taps. Right here. Give me eight. Seven, six. You got it. Five, four, three, two. Hold it wide lateral lunge hit side, center, side center. Driving off that, that knee. Outer glutes stretch through those inner thighs. Nice work. Right here. Four, three lateral pushes in. Two. And one giant step right. Push. Push side to side. Get explosive. Add some power. Eight, seven, six, six. You got it. Five, four, three, two, one. You're warm, Rachel. Nice and warm. She's warm. I'm warm. You are warm. All right, guys, let's do this. Yes. Gonna finish this live workout. Toni with 40 squat jacks for her 40th birthday. Well, that we do have a YTM burnout today. It is not 40, but it is one minute of skaters. You can join us with one minute of skaters. That's our burnout today. You can look forward to that at the end. Oh, Sienna. My little niece says hi. Hi, Sienna. And Megan, Gotta love you know that this like nurse move left started with literally like my mom and my sister in law watching these. My sister in law is still here doing the workouts. She was actually like in the OG ones that we filmed like in the studio. Hi, Megan. Hi, Sienna. We gotta start somewhere, right? We started with like literally zero followers and now we have people around the world sweating with us on this live. How cool is that? Okay, guys, Circuit one strength power abs. We're starting on lower body. It is a wide squat, alternating curl press. Wide squat, alternating curl press. Grab heavies. You're going to alternate that curl press. So I'm gonna try and dip with my 25. I'm taking the weights right here between my legs. Give me one squat, one curl and punch on the right. One wide squat, one curl punch. You're gonna alternate the curl punch. If you've got lighter weights, go ahead and double up your curl. Press one squat, one curl press. 40 seconds on in three, two. Let's go. Give me the wide squat, stand, curl punch. Nice. Now you're gonna curl press on the left. Squat, stand, curl punch. Try and go heavy here. Nice big compound movements, slow and controlled for the strength portion. 40 seconds on strength. And then we're gonna go 40 seconds into power where we're going to add some intensity. Curl punch. Nice work, team. One squat, one curl, one press overhead. Nice. You're alternating that cup press. Go heavier than you normally would. Grab weights you want to squat with, and then add that curl punch as a challenge for 5, 4, 3, 2, and recover. Nice work. I'm gonna take these weights. I'm gonna drop into a push up burpee with a press. Try and stick with it so it looks like this. Jumper, step back, give me the push up Jumper, step up, clean the weights up, dip, drive. That's where you go for 40 seconds. And you're there in three, two. Let's go. No floppy burpees. Give me that full push up at the bottom. Clean and push. Yeah, I said let's just knock out burpees right away in circuit one today. Come on, big push overhead. You got it. Rachel's got your modification. Squat, press out. Squat, push up. Nice work. One dumbbell or two, you're 20 down, 20 to go. Come on. Getting into it right away today in circuit one, you've got abs. Next move. Number three is abs. You're on the mat with me, standing with Rachel. We all go. ABS in 5, 4, 3, 2, and rest for 20. If you're a meat. Low plank, forearm plank. Alternating arm extensions. You want to put a dumbbell in front of you to reach for. Give yourself a target. Rachel's got your standing option. You're there. Set up your forward plank in three, in two, let's go. Reach and reach. Hips stay square on the mat. We know that the core is designed to stabilize us as our arms and limbs or our legs. Our limbs, arms, legs. Move away from the body. Exactly what you're doing right here. Functional core training plank. Arm extensions. One of the most foundational core exercises in my personal opinion. I love this move. Whenever I'm having a brain fart, I'm like, what should I do? I Do this one right here for 5, 4, 3, 2. And recover. Nice work. Those are your three moves and circuit one. Quick sip of water if you need it. Back to the top. Squat, alternating curl press. Squat, alternating curl press. Grab your weights. We go there in three, two. Let's go. Squat curl punch on the right. Nice. Squat curl press on the left. Nice. One squat, one curl, one press. Great opportunity. Try and go heavier for that curl press than you normally would. Right here. Alternating one arm at a time. Not getting a ton of reps in again. You got lighter weight. Just double up this curl pressure. 10 seconds, guys. 10 seconds. Back to power in 5, 4, 3, 2. And recover. Weights are down for 20. Push up. Burpee. Press with me. One dumbbell. Squat press out. Squat thruster with Rachel. Pick your level. This is your power. Opportunity to raise your heart rate. Add intensity. In three, two. Let's go. Hit the deck. Push up. Jump your step. Clean press. Nice work, nice work. Give me that full push up at the bottom if you can. No floppy burpees. We want good, solid burpees. Squat, plank. Push up. Squat, clean push. Big cop out move here. Big compound move. That's where the power comes in. A lot of power. Especially if you got heavy weights. 10 more seconds. 10 more seconds. We hit the deck for abs. It's five, four. Can you get through? One more. Three, two. Let's finish it. Yes. Nice work. Standing abs with Rachel. Plank abs with me. Plank. Arm extensions. Last time. You're moving on to circuit 2. Set it up. 3. Gotta give myself that marker. 2. Let's go. Reach it. Reach. Reach farther. You can reach harder. It is. Give yourself a marker if you can. Something to reach for. We all need that. Progress goal set in front of us, right? Something to strive for. Keep your eye on it. Fix your eyes on it. Let's go. Right here. Keep reaching. One rep at a time. One rep at a time. What would it look like If I did 10 more seconds in this plank? Yes, you can. Don't give up. Not yet. 5, 4, 3, 2. And recover. Nice work, team. That's circuit one. Grab your water. Absolutely crushing it. How are we feeling after Circuit one? Nice work. Love it. See? I said people all over the world welcome. I'm the worst at saying names. Is it? I'm not going to say it right. N A N I from Germany. So glad to have you here. Thanks for being here, Izzy. Happy birthday to your daughter yesterday. Nice work. Is there going to be deadlifts? Beth asks. Yep. Circuit two. This one's for you, Beth. Coming at you. Circuit two. We got deadlift. Oh, nice. We got Claudia or Claudine from Canada. Love it. All right, here we go. Stagger, deadlift. Back row. Alternating snatches is your power. Standing core with a dumbbell halo chop. Rachel's gonna have your option. If dumbbell halos don't feel good for you, stick with those heavies. One, stagger, deadlift. One. Back row. Right foot forward, left toes popped behind you. Break at the hips, pull and stand. Deadlift row. Deadlift row. In three, two. Let's go. Hinge, pull. Drive the floor away to stand two by four from head to tailbone. Nice flat back, flat spine, tight core. Hinge pull. Elbow to hip pockets. Stand tall. 80% of the work is happening in that right front leg. That's the hamstring we're focused on here. Low backs turned on, upper backs turned on. Shoulders. Go down and back as you go. Elbows to hip pockets and hold for a second at the top. Hinge pull. Nice strong back, mommy muscles right here. 10 more seconds, legs and back. 10 more seconds, legs and back. Then we add some power with snatches or cleans in 4, 3, 2, and recover. Take that one heavy weight, set it between your feet. You're gonna go alternating snatches. So right hand, then left hand. If you're with Rachel, clean to the shoulder. If you're with me, all the way up. Overhead rack reset. Straddle that dumbbell. Right hand hits in three, two. Let's go. Grab it, snatch it, rack it, load it. Fridge at the bottom. Snatch, Rack low. This is your power. Low impact, high intensity, lots of power. Hips drive forward. Heels pop. Thumb and weight, stay close to the body. Full extension at the top, guys. Full extension at the top. Rack. Reload. It's big. It's powerful. I think statues have been deemed the number one favorite power exercise in the NML community via our polls. They're here for you for 5, 4, 3, 2. And recover. Nice work. There it is. One dumbbell. Hold each head, halo and chop. So it looks like this. Left hip, right shoulder, right hip, left shoulder. Then you go around the body. Take the dumbbell to the right. Hit. 3, 2, around the head and chop. Left hip around the head, chop left. Right hip around the head, left hip, chop right. One halo, one chop. The halo doesn't feel good for you. Rachel's got your option. It's a front raise. You're saying shoulders on fire. Right core and shoulders shoulder mobility. Core strength should just call this workout. Legs and shoulders. 10 seconds. 10 seconds, right here. Come on. You're in it for five, four, three. One more halo chop and you're out. Two chop and you're done. Nice work. Those are the three moves in circuit. Two. Back to deadlift. Back row, Other side. Left leg forward. Deadlift, back row. Nice work, team. Love the spa format, right? A day at the spa, day at the spa, baby. Love it. Strength, power, abs. Nothing better if you want to get it done. All right, here we go. Left foot forward, right toes pop. Grab your heavies. One deadlift, one back row. Give me a nice hold. Squeeze at the top in that back row. Okay, one second. Squeeze, hold at the top in three, two. Let's go. Hinge, pull, hold, lower control. Stand tall. Hinge, hold, lower control. Stand tall in that hold at the top where you should feel everything fired up. Glutes, hammies, low back, mid upper back. It should all be turned on right there. I want you to feel it. Hold, squeeze, and feel the muscles that are engaged. Feel all those strong stabilizing muscles working to support your core, your hips, your glutes. Come on so strong, so capable. 10 more seconds. That's what you are today, right here for 5, 4, 3, 2. And recover. One way between the legs. Snatches or cleans, all the way up overhead or to the shoulder. Give us a thumbs up in the comment. If snatches are your favorite exercise, love to love them. We're doing them together. Right hand hits the weight in three, two. Let's go. Grab it, snatch it, wrap, reset. Here we go. Switching hands at the bottom. If reaching the ground isn't fully capable for you, you can always set it on a chair, a book. You don't have to go all the way to the ground. Hips back, knees bent, loaded, drive it. Hips back, knees bent, loaded, drive it. You gotta make your zipper noise. That's my heart. All the way up to the top. That zipper noise. That dumbbell stays nice and tight to the body throughout this entire movement. 10 seconds here, team. 10 seconds of snatches. Let's go. Let's go. You're in it for 3, 2. And rest and recover dumbbell. Halo, chop, halo, chop. Sweat starting to fly now. Front raise with Rachel. Halo with me. Let's start on the left hip this time. Grab both heads of that dumbbell. Left hip around the head. Three, two, let's go around the head. Right hip, chop left. Right hip around the head. Left hip, chop right. Nice work. Alternating directions each time you chop. Standing core off the floor. Nice work. That weight is transferring across the body in multiple planes of motion. Your core Is anti rotation, stabilizing you throughout the entire time. You transfer that weight from midline to midline, shoulder to shoulder. Nice work. Hip to hip, right here. Closing out. Circuit 2. In 5, 4, 3, 2. 1. More chop and you're out. Weights down, water up. Two circuits down. Another big one coming at you. Circuit 3. Gonna hit a little bit more of the legs. Reverse lunge, lateral lunge. I'm gonna do this with one heavy weight. You can always grab two. No dumbbells. Lateral shuffle is your power move. Gonna move side to side. We haven't done that. Haven't done that yet. Side to side, lateral shuffle. Then gonna hit the mat for some basic bicycle crunches with me again. Rachel's gonna have your standing option if hitting the mat is not available to you. All right, team, grab the weight you want. Let's go. Right leg. Right leg's gonna work here. I'm gonna hold the dumbbell in my right hand. If you got two weights, you can use two lighter weights. We're gonna step back, right, Step out left or sorry. Step back right, Step back, step out right. So it looks like this. Step back, right. I'm gonna clean the weight up. Step out, right. Okay. You can keep the weight at your side. You can hold it with two hands. You can step back and then step out. Just like that. You could frame your foot. You could use two weights. Do whatever feels comfortable for you. Step back, right. Step out right. In three, two. Let's go. Step back. Right option. Clean it up. Step out. Right, Drive up. Back to step back. Right option, clean, step out. You can tap in between or go right into it with a little balance. Knee drive. You choose your level today. Up and out. Nice work. Work is in the left leg here. Transfer the weight to the right leg. Left leg, right leg. Nice. Blue quad. Outer glutes and hips. Drive out of it. 10 seconds. Only doing each leg once, right here. 5, 4, 3, 2. Let's go one more time through because we can. You got it. Nice work. Your power move is nothing. No weights, not will. Shuffle. Giant step right. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Move that coffee table. Make some space side to side like Natalie today. Shuffle left in three, two. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Nice. Just use those outer glutes to strength train now. Add some power. No weight, so pick up the pace. Add some intensity with speed. Agility. Light on the toes, fast on the feet. Come on, come on. Chance to push that heart rate. Chance to strengthen that part. It's a muscle, just like your legs. Heart's a muscle. Got a strength. Train it, too. With some aerobic, aerobic endurance. 10 seconds. Push, push. Right here. Come on, let's 5, 4, 3, 2. You're out. High fives. Core on the mat with me. Bicycle crunches. Rachel's got standing crunches. Option to add a dumbbell. Here we go. Set it up. We go in three, two. Let's go. Switch. Switch. You're not ripping these out. Slow and controlled. Sometimes slower is harder. The biggest key for me here in the bicycle crunch is not elbow to knee. No, it is shoulder to knee. That's where I get max core engagement. Shoulder to knee. Shoulder to knee. Yes. You're really gonna lift that neck and head up off the mat. And you are going to crunch and Crunch. Nice work. 10 seconds. Yes. Finish for 5, 4, 3, 2, and 1. Nice work, team. Grab your water. Water up. And we're gonna do that circuit one more time. How are we feeling? Well, we got lots of thumbs up for the snatches. Should we bring them back for the bonus round? I think so. Lots of thumbs up for the snatches. Nice work. The secret to know if you're doing them right, we'll do them again and we'll break it down for you. Lots of thumbs up. We love the snatch. All right, doing it again. Reverse lunge. Lateral lines. One dumbbell or two. Left leg, step back left, step out. Left. Grab your weight, set it up. Weight can be in the left hand. And then I'm going to clean it up to the shoulder. If you want to step back left in three, two. Let's go. Step back. Left option. Clean. Step out. Left. Nice mark. Step back. Left option. Clean, slow, step out. You can make it a fluid movement, or you can tap in between. Okay, choose your level. Right here. You make it fluid, go right into it. Option. Add that tap. If that feels better for you, you decide. One lunge, one lateral. Nice. One step back. One lateral. It's the same thing right here. The right leg is working. Now my left leg is working. Transferring that load again from leg to leg. This time adding the lateral component for 3, 2. And recover weights down. Lateral shuffles, lateral shuffles. Time to add some power and some intensity. Shuffling side to side for 40 seconds. Yes, you can hit left in 3, 2. Let's go. Shuffle, shuffle, hit. Come on. Hit, hit, hit. Nice work. You know, my favorite thing about traveling is I get to meet a lot of people that happen to be doing nurse move workouts all over the world. Whether you were at the airport, California, and the funnest comment I get is engineering people's progress, how they start with one push up, no push ups. They're up to 20 push ups. 20 pound dumbbells. After using eight pound dumbbells like you just keep getting better. Guys. I hope you're so proud of yourself for showing up today and putting those reps in right here for five, four, three, two. Recover. Crunches. Standing your bicycle on the mat. 40 seconds. You got this. Yes, you can. Finishing circuit three. Strong right here. In three, two. Let's go. Switch. Switch. Shoulder to knee. Shoulder to knee. Nice. If you're Rachel and you're standing, you're still thinking shoulder to me, right? Same concept, just standing. And that dumbbell is gonna make it a little bit more challenging for standing. You're still shifting weight across that midline, driving that knee across that midline. Nice. You got it right here. Finish strong. 10 seconds. Go for 10. 9. 8. You got this. 7. Stay with it. 6. 5. 4. 3. 2. Recover. Nice work. Three circuits in the books. Three circuits in the books. All right, how we feeling? How we feeling? Good? Yes. All right, you ready? 10 rep bonus round. Each move you did today, 10 reps of it. 10. 10 squat curl press. You're just gonna curl for five on each arm. 10 squat curl press. 10 push ups, 10 burpees. Yep. Get ready. It's gonna go fast, it's gonna go furious. Grab some weights. Gonna get to do this is my sneaky way of getting everyone to do three sets of the moves you did today. We know that's when maximum muscle building happens. So let's do it. 10 squat curl press in 3, 2. Let's go. Squat curl punch. That's 1. Nice work. Curl punch. That's 2. You got 10 total curl punch. That 3. I don't know how you still surprise me with these bonus rounds. Like, I'm looking at the clock and I'm like, we're for sure gonna have to do something. And yet you still surprise me every time. You never know what's coming. You never know what's coming. You never know what's coming. It's the best part about working out with us. We keep you coming back for more for three. Come on. Two more for two. Yes. Last one. And one. Nice work. Hit the neck. Ten push ups kneeling. Or we're just gonna give me ten press ups. I like it. Ten press outs and then ten squat thrusters, ten burpees with dumbbells. Ten push ups in three, two. Let's go. Go. Ten. Nine, eight, seven. You've got this. Six day with it. Five. Four. Three. Two. Balance. One. All right. Ready. Jumper, step in. Squat Thruster, squat, passive. Ray Joe. Ten burpees with me. You don't have to do a push up in between because you just did. On three. Two. Jumper, step in. Stand up. That's one. Jumper, step back. Two. You got it. Three. Nice work. Four. Come on, come on. Five. Stay with it. Six. Yes. Seven. Eight. Come on. Nine. Ten. Rachel's got ten marches. Ten Plank extension. Ten reaches with the arms. Each arm counts as one. Ten total in three. Two. Let's go. Ten. Nine. Eight. Seven. Six. Five. Four. Three. Two. One. Yes, team. Wipe that sweat away. Ten Sacred side, this back row. Alternate your sacred stance each time. 10 total, 5 per side. Grab your weight. Here we go. Right foot forward, left toes back. 3, 2. Hinge, pull. Switch your stance at the top. Hinge, pull. Switch your stance at the top. You can always just give me a standard deadlift row if that feels better for you. If you don't want to keep switching. Nice work. Hinge, pull, switch it. Five more, let's go. Five. Yes. You're gonna do statues next. Looking forward to it. 3. Come on. 2. One more. One more. Hinge, pull. Stand up. Weight between the legs. 10 snatches option. Clean hand, hips away. Okay? Heels pop, thumb to armpit. All the way overhead. Heels pop, thumb to armpit, snatch. That is your correct form. If you need a better breakdown, I think we have a real on it somewhere. You can share it. Yeah. Here we go. Right hand, lift the weight. Alternate. Three, two. Meet it. Pop it. Drive it. Lock it. Nice work. Made it pop. Drive Lock. Lock means full extension at the top. Lock it out. Pop it means feel the pop. Off the mat. Hips, drive forward. Meet the weight with your hand. Drive it. Pop it. Lock it. Nice work. Did you ever see the Hannah Montana movie? No. There's a song in there. She goes. Puppet. Lock it. Oh, good. Darling. Made me think of that. There we go. Want some creator Real to that? Three, two more. Two more. Two. One more. One more. One. Nice work. Ten halos. Ten halos, Rachel. Ten front raises. Ten halos of front raises. Three, two. Let's go. It doesn't matter which hip you start at. Nice. We got both. This is a shoulder spa workout. Rachel's getting a real shoulder workout here for all those modifications. Very shoulder intensive. Come on. 5, 4, 3, 2 more. 2, 1. Grab your weights. 10 step back lunges. 10 step back lunges, then 10 lateral squats in 3, 2. Let's go. Give me 10. 9, 8, 7. You got it. 6, 5, 4, 3, 2, 1. One dumbbell or two lateral squats. Hold at the chest, hold between the legs, side to side. That's 1, 2, 3, 4. Nice. 5, 6, 7, 8, 9, 10. Are you ready? Are a minute a piece? One minute. Instead of lateral shuffles, you're doing one minute of skaters. Because that is our YouTube member cardio burnout challenge today. One minute of skaters into one minute of bicycle crunches. You got two minutes of work left. Say, yes, I can. One minute, skaters. One minute bicycle crunches. One minute of skaters, one minute of crunches, and you are done for the day. Step right, push left in 3, 2. Let's go. If you're wondering what the YouTube members burnout is, every month we give our members a calendar. It has a daily burnout exercise that you can add on. Sometimes it's like 10 reps, 12 reps, 20 reps. Sometimes it's a minute. We are focusing on cardio endurance and getting your steps in for the month of August. So it's skaters today. You got one minute of skaters, and we're going to do it together. So if you're part of our membership community. Whoop, whoop. Check it off. Mark it off. You're done. Nice work. 30 down, 30 to go. If you want to know what being a member is like, hit that join button. Find out what you get. For $5.99 a month, you get more live workouts like this. Burnout challenges, live Q&As with experts. So much goodness. I can't keep talking because I'm restless for 10, nine, eight. You got it. Seven segways in six, five, four, three, two, one. On the mat, on the mat. One minute. One minute. Bicycle crunches. Four standing crunches. We go in three, two. Let's go. One minute, slow and steady. Crunch, crunch. Finish strong. This. And you're stretching. Hold on. Don't leave us yet. You gotta finish these crunches and you gotta stretch. We got some awesome announcements coming during the stretch. Stick around. Nice work. Finish strong. You got this. Yes, you can. Way to show up, team. I think I get so many people who say the live workouts are my favorite. They're usually harder, usually longer, if you like that. Harder, longer. Bringing the energy, bringing the fun, keeping each other accountable. On those days, we're not feeling motivated. We do it together because that motivation is going to come and go. But that habit, that consistency, it's going to compound. It's how we get stronger, stronger together. Right here. Finish final five, four, three, two. Recovery high fives. Right. High Fives team crushing it. Thanks for joining us on Instagram and thank you so much for joining us on YouTube. Like I said, stick around. We are going to stretch and we. Why do you always yell? You got a mic. I don't have a mic. During the lives, guys. During the lives, we don't have a mic. That's why I'm breathless. Right? Nice work. Thanks for joining us. Ashley and Sarah, awesome work. Marianne, we got five bananas from Erica. Thank you. Nice work. Oh, my goodness. We got Carol from the Caribbean. St. Vincent. I want to be where you are. Carol. I want to be where you are. All right, quick reminder. This workout is brought to you in partnership with Element. If you want to rehydrate and refuel so you don't hit that post workout slump, check out Element Electrolytes. If you're watching on YouTube, link in the description below to claim a free sample pack with purchase. Try all the most popular flavors so you can figure out which is your favorite. And if you're watching on Instagram, just comment. Element lmnt. We're going to DM you a link to get a free sample pack with purchase. Let's stretch. Flap those wings and talk about some announcements. What's happening here at ML and what is coming up. Big inhale. Reach up. Exhale, baby back bend right into hands. Looping around behind the back. Chest expansion. Inhale, Pull the chest apart. Nice work, team. Awesome job. From here, hands go over to the right hip. If you can gaze over your left shoulder. Drop your left shoulder. Lot of shoulders today, right? Nice work. Do it again. Big chest expansion. Hands over to the left hip. Gaze over your right shoulder as you drop that right shoulder. Nice. Release the hands. Come to a standing position. Quad stretch. Pull the heel to the glute. Tuck the tailbone to me. Open up the top of the thighs. We're currently in the midst of our 411 challenge, which is four strength workouts, one bar Pilates workout, and one cardio workout. If you're on our email list, you're going to get it all emailed to you. It's an awesome, awesome plan. Shake it out. Switch sides. Other leg. All right. And we have another. You guys love these number challenges, like 41 1. We have another number challenge. It is the 321 challenge happening next week. Okay. Which is three strength workouts, two bar pilates workout, and one cardio workout. So if you'd like a little bit more of our Pilates, you're going to love next week. Make sure you tune in again all these are always emailed to you if you're on our email list, make sure you are. I'm going to give you guys a huge, huge thank you. Go big. Inhale up. Exhale. Bottom of the squat if you can. Squat pride. Thank you for supporting our merch store last week. We absolutely crushed it. You sold out water bottles in 24 hours. Like, insanely, insanely grateful for you guys. I think we're going to have to restock those and bring them back. Take it all the way back to your buns. Go ahead, pull the soles of the feet together. Butterfly stretch. Sit up nice and tall. So we're happy to bring that back. I think we're going to restock merch and bring it back this fall for a holiday drop in November. So if you're asking or wanting to know about that, coming in November will be more merch. If you're in our YouTube membership community, stay tuned. We're going to run some samples past you guys and then you guys decide which you think we should pick or bring back. So stay tuned. If you're part of our membership community. I am going to be live with our membership community Monday. Next Monday the 25th, point your toes to your face. Big inhale, reach up. Exhale, hinge and then reach for those toes. Stretch through those hammies. Lengthen. I'm going to be live. I'm going to be the Q and A chat. No expert this month. It's just going to be 10 years of NML, 37 years of life. Ask me anything. So it's a complete open. Ask me anything in Q and A If you're part of our membership committee. That's happening Monday at noon Central standard time on the 25th. So next Monday. And then we're going to be live again for everybody on 9, 5, the first week of September. That Friday, little back to school shakeout. If you're back to school and you're a mom and you're dealing with all the chaos, it'll be a little back to school shakeout. And the big announcement, which we've been getting asked a lot, a lot about, is we are doing a live event in October here in Minneapolis. All right, make sure you're on our email list. We're going to be sharing more about that live event in the upcoming months. Ticket sales, there will be an option to join us virtually so we will have virtual tickets. We will live stream the event as well. Amazing swag bags, amazing giveaways. Also you also brought to you in partnership with Element. They're Helping us bring this event to life. It's going to be amazing. So if you're coming to the event, you can definitely expect some element in your swag bag, which is super awesome and super fun. Thanks so much for joining us, you guys, and thank you for being part of this community. We're always so grateful for sweating with you. We'll see you guys again in a week or two if you're in our membership community. We'll see you Monday. Thanks for being here and sweating with us, guys. Have a great rest of your week. Awesome job, everyone who joined us on YouTube. It felt so strong today. Stephanie, I love to hear it. Moving up in weights. We love it. Susie from Scotland, like, wow. Back after two weeks of rest from an injury. Welcome back, Susie. Excited to have you back with us. Claudia is on the raspberry train. She loves, loves, loves, loves raspberry. Thanks so much for joining us. 25 pounds today. Four Katrina. That's amazing. Way to go. Have an awesome day, you guys. Thanks for joining us. Teresa and Allison. Holy bananas. Yes. 25 is the whole time today. I'm so impressed with you guys. Nice. Sarah, I'm so glad you're loving the workout plans in your email inbox every Sunday. Thanks for joining us. Third set is the best set, baby. We want a shirt that says that. Third set, best set, baby. Maybe, maybe every time we make one of those, like the holy bananas are a funny saying. Like they just don't sell as well. But maybe we do. A limited drop of third set is the best set, baby. That would be fun. Nice work. You guys are so awesome. Thanks so much for being here. Oh, Liam says hi too. Hi to my nephew Liam. Gotta give you a shout out. Love the snatches. Carol says. Okay. Big fans of snatches. We love it. We got Mississippi and we got Washington state for Mary Lee. Thanks for joining us. Happy birthday. Thank you. Oh, 35 year. 35 years for you too, Caitlin. Happy early birthday to you. Oh, Sarah from France. I love it. Nice. Used a 30 pound for the snatches. Way to go, Nina. Element watermelon is my favorite. Says Michelle. Loved it. Can't wait for the tote bags to make an appearance. Amelia coming at you in November. We're working on tote bags as we speak. Excited to have you guys with us today. Thanks so much for being here. Hi, Mary from Seattle. We'll see you guys next week. Have an awesome rest of your week.